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Thread: Question about Westside...

  1. #1
    One Bad-A$$ MoFo!
    Join Date
    Nov 2001
    Posts
    109

    Question about Westside...

    I did the speed bench day today for the first time, and I was wondering, why only light shoulders, I read on elitefts.com that you should train your shoulders a lot, its all light stuff tho, any reason?
    Current Lifts:
    Bench Press: 290
    Deadlift: 405
    Squat: 380
    Total:1075

    Goals by September 2002:
    Bench Press: 300
    Deadlift: 435
    Squat: 450
    Total: 1185

  2. #2
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    The stronger your shoulders are the more you will push the bar over your face and it screws with form. If your shoulders are weak work them though. When i started westside i completely stoped all shoulder work and my bench still went up good. I did no direct work on them until about a month ago so i went about 8 months with no direct work.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  3. #3
    One Bad-A$$ MoFo!
    Join Date
    Nov 2001
    Posts
    109
    Ok thanks a lot Adam you've been really reliable for information for me I appreciate it. Also what is an elbow's out extension, since I didn't know me and my friend substituted skull-crushers for it instead, is that ok? And Unfortunately I don't have a place at my gym to do gulte-ham rasises and reverse hypers, so I did hypers where you use resistance and puch back, I felt it in my lower back big time, and lying leg curls for the GMR. Anything I should try instead of those?
    Current Lifts:
    Bench Press: 290
    Deadlift: 405
    Squat: 380
    Total:1075

    Goals by September 2002:
    Bench Press: 300
    Deadlift: 435
    Squat: 450
    Total: 1185

  4. #4
    Moderator Adam's Avatar
    Join Date
    Jan 2001
    Location
    Alberta, Canada
    Posts
    5,720
    Pull thrus and good ams are the best substatute for not havin a glut ham or reverse hyper.
    Elbows out extensions are shown here http://asp.elitefts.com/qa/default.asp?qid=4162&tid=51
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

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