hey guys i was wondering if anyone had any advice on a routine for me. i am 18 years old(19 on the 15th of this month) i am 6'2 and 175 pounds. my best lifts are 275 bench, 260 atg squat, and 390 deadlift. obviously my squat sucks but w/e. i have tried 5x5, and weight does not get added to the bar each work. i have a real hard time gaining stregth. i do eat lol. but yea ive been benching almost 3.5 years, and squatting since end of february, and dling a little less than that so my numbers arent great.
i have a powerrack, a multi position bench, coc grippers all the way to 2.5,which i can almost close =p, and pull up/ dip bars. i have spinlock dbs and 510 pounds of plates for my olympic bb sets. i do not have access to bands and what not. any advice is appreciated thanks guy.
Download my Up Your Bench program: http://atlargenutrition.com/newsdesk...ewsdesk_id=132
You will make overall progress, not just on your bench, if you follow the tenets outlined to a "T".
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Honesty, the best advice I can give is to eat more and gain some weight. It's going to be tough to get very strong at 6'2" and 175 lbs. I know you said you eat alot already, but obviously you need to eat more.
A relatively simple program like Jim Wendler's 5/3/1 stuff or 5x5 should work fine for getting stronger. You should be able to find enough information on these programs by searching on the web. You could also buy Wendler's 3 day a week training manual from Elitefts.
I'm an inch shorter than you and I started powerlifting at ~215 lbs. Without gaining weight there was no way I was getting stronger. I'm 285 lbs. now and there's no way I would be as strong had I remained at 242 or less. I'm not saying try to gain 100 lbs. right away, but start gaining something.
Last edited by Sean S; 10-10-2008 at 07:44 PM.
Westside is a great method. People's numbers seem to fly up when they start using conjugate periodization and westside methods of max effort
Really a lot of things would work for you if you work hard at it. Check out the articles on Elitefts or WS4SB by DeFranco if you want to learn Westside principles and gain weight. I like Rhodes' Raw Squat routine, and combine it with the article he wrote about Vinnie's raw bench cycle. Look through the logs as well, see what people are really doing and see how it works. Don't worry about not having bands/chains if you really read into it you'll find it's not suggested until you've got some serious time lifting heavy weights in first.
Do what you want. WS4SB is fine or plain WS is fine. Look at them both and figure it out for yourself what will work best for you.
Mass is a different story. Do whatever split- it doesnt matter- mass is a function of diet.
Trust me, I went into powerlifting thinking I would get stronger and just stay at the weight I was at. It didn't work and my strength gains skyrocketed once I started gaining some weight.
You asked for advice from those more experienced than you. It's up to you if you decide to follow it.
to begin with you don't really need bands/chains for wsb. go look at their stuff and Joe's stuff. pick one and stay true to it and you WILL get stronger if your variables are in place(sleep, diet, ect)