1. Can you do a JM press as a ME exercise (with or without bands etc)
2. As a raw lifter I have to work on shoulders and pecs, other than the standard barbell and dumbell pressing what other options have good carryover, I heard about pin presses from the chin? Standing military?
3. I keep reading you should do 3-5 reps at 90% or above (goes for squats/deads as well) am I right in thinking you do 1. at 90% 2. at slightly above your last PR then 3. at an attempted higher one again?
1. I personally wouldn't to JM's as an ME exercise (too awkward and too big an injury risk in my opinion). Use it as an assistance move.
2. I found both standing military presses with a barbell and standing overhead presses with DB's had decent carryover to my raw bench. I've heard others who didn't have as a good a carryover with these movements. You will probably just have to try it and see how you respond.
3. Work up to your top set on ME day. Then based on what you got, see how many reps you got in above 90% with your ramping up sets and final set. If you are short of 3-5 total reps, simply take the weight back down to 90% or so and do a couple doubles or singles to get at least 3-5 total at or above 90%. That way you don't have to worry about this stuff with your sets on the way up. Just evaluate once you hit your top set and see if you need to take a down set or not.
1. I would not consider a JM press to be an ME exercise. I find it a supplemental movement.
2. Westside the way it is really works very well for raw benching. Travis Bell has an excellent raw bench. Guys like George Halbert and Kenny Patterson had awesome raw benches as well. I am sure there are many more, those were just the first to come to mind.
3. I think the point is that you have to add weight slowly and get your work in. I don't think you have to hold that rule steadfast. I think it's just to dissuade lifters from taking it easy on the way up to the max single.
I don't train at Westside, but I have done a lot of conjugate training. These are just my opinions.
Cool thanks guys.
Dave Tate said to work up in sets of 3's "till it feels heavy" then start hitting singles. Louie seems to say different, at least online so I agree it is probably pretty subjective as long as the early volume is there so to speak.
Last edited by gazh1983; 03-28-2011 at 04:26 PM.
Im not a huge bencher like some others here but I would NOT use it for max effort.
Squat briefs only 625 @ 210
Bench geared 525 @ 210
Deadlift geared 650 @ 220
Captains of Crush #3
Building Mighty Mitts...
I could be wrong but I think I remember Travis doing these at WS to pins for a ME movement. I forget why he said they did it though.
Last edited by Learning2Lift; 03-28-2011 at 11:31 PM.