Chest Workout WSB 5-6-03

[Citruscide]

I switched back to WS speed benching today, and it was fun again to workout chest... we'll see tomorrow how sore I am! :)

Flat Bench -- Warmup bar and 135 x 10

175x3 for 9 sets

hammer incline
4plates x12, 6plates x 10, 8 plates x 4

Cable flies 3 sets x 15 for a good burn.

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I then did some light arm work... 20 reps on 2 exercises for 2 sets on biceps, and the same on tris... the exercises were

Standing DB Curls, Cable Rope Curls
Reverse Grip Tricep pushdowns, T-Bar tricep pushdowns.
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I did 6 sets for neck today as well. I put a 25lb plate and did neck flexion and extension. :)

Good workout.

C-ditty

[From Zero]

I've been interested in WestSide for a little while now. Perhaps in a couple months I'll give it a shot. I'd love to see what it does for strength.

[Citruscide]

Originally posted by From Zero
I've been interested in WestSide for a little while now. Perhaps in a couple months I'll give it a shot. I'd love to see what it does for strength.

It really does do some great things for my strengh... I don't think I stuck with it long enough the last time I did it, I'm going to do it for around 12 weeks or so this time... and then maybe jump to a 5x5... then back to speed benching... I'm really looking to improve my chest workouts and make my chest more powerful.

On the same token, I'm looking for the same thing for my triceps... so if anyone has any suggestions on how to REALLY hit genetically defective triceps (that's right, the C-man has ONE defect!) LOL -- let me know! :)

C-ditty

[Gymrat]

I might have to read up on west side training.

[Louden_Swain]

Looks good!!

Citrus are you training for strength, bodybuilding, or both?

[skaman607]

I think he's training for athletisim.


How was the bar speed?

[WarriorPL]

Looking good, but i figured speed bench is bad on the rotator? I strongly feel they should be kept away from with a bad cuff.

[b fold the truth]

Speed bench feels great to me. Speed doesn't mean that you lose form...you just push the weights fast. I mean...I can bench low/mid 4's raw and I am doing speed bench with 225. It ain't that hard.

B True

[Citruscide]

Yeah, I definately go with good form on the bench... I do it as fast as I can, however.

I'm using the WS because my chest workouts are typically VERY dry otherwise. The speed benching is light on my shoulder, with my grip in a bit... so it is a good way for me to build my chest, strength, while not blasting myself with heavy weight.

C-ditty

[Susan]

c ditty...congrats on the kick ass workout.

I wanted to add, speed benching is NOT unique to Westside training. If you're not a powerlifter, not follwing conjugated periodization, not doing the WHOLE program for the purpose of increasing your 1RM, the you're not "doing WSB," and that's perfectly OK. Speed training has been around a long time. Anyone can include speed work into his/her own plan without having to adopt a "method."

Do anything and everything that works...make your own style.

[Citruscide]

Cool... I never knew "what" style i was doing. LOL -- I think I read about it on the training board... and talked about it with Bfold... I didn't know if it was WS or not... but i just called it WS because I didn't know what else to call it! :)

c-ditty

[GUEST]

I take it your shoulder it better :)

[Citruscide]

Cool on the quick reply box. :)

Yeah, my shoulder works on bench now... with the closer in grip and the PL style... it still gives me some greif if I try to go "heavy" -- for ME on shoulder day. :(

C-ditty