Westside Question

**Boost777** · 02-15-2007, 10:28 PM

So i'm a little more than halfway through my first Westside Routine. I like it a lot, the feeling of putting a lot of weight on the bar helps my ego

. However i've been wondering if it's okay to keep the same exercises for assistance throughout, I change the amount of reps from ME days to DE days, but is it time I switch for example, military press with arnold presses, or skull crushers with dips?

And just on a side note, I feel like the gains have been moreso on my dead/squat, the lower lifts i've gained significantly, but my bench hasn't so much. Is it just harder to get strength increases for bench than for squat? I feel that my body type (6' , long arms) might be another reason.

Stats that I know.

Bench 265
Inc Bench 245
SLDL 440
Front Squat 250
Height 6'1
BW 198

**Double D** · 02-16-2007, 11:02 AM

I think it would be best to change your ass. lifts up now and then. I like to change the reps and sets up with em as well. Instead of doing 6 reps, I throw in some 8-10 reps as well.

As far as bench not coming along as well as squat, well be sure your doing plenty of rowing! These are key. I put rows right after my de lift and me lifts.

**Boost777** · 02-16-2007, 06:08 PM

I'm doing a total of 9 sets for back each week, 6 sets being rows, should I up the ante?

**Seanp156** · 02-16-2007, 06:20 PM

I've got a similar problem stat wise... I blame my long arms... However, I think I'm going to use a bit of a closer grip than I have been on benching, it's more comfortable, makes it easier to keep my elbows tucked in, and makes the overall lift feel more controlled and easier for me.

**Boost777** · 02-16-2007, 06:36 PM

Can you give me an idea of how closer, i'll try it out, and to everyone else do you think i need to row more?

**Double D** · 02-17-2007, 08:49 AM

I use the ring fingers on the smooth ring. Also I would be doing 5 sets of rows each workout an minumum, that along with some bent over laterals to really stimulate those rear delts.

**Seanp156** · 02-17-2007, 08:50 AM

Today I had my pinkes about an inch inwards from the smooth rings. I used to have my pinkies on the rings, but a little closer feels better for me.

**Double D** · 02-17-2007, 08:54 AM

Gotta do whatever feels best to you and with you competing definitly whatever you can lift the most weight with.

**Boost777** · 02-17-2007, 08:54 AM

Originally Posted by Double D

I use the ring fingers on the smooth ring. Also I would be doing 5 sets of rows each workout an minumum, that along with some bent over laterals to really stimulate those rear delts.

Each workout, or each bench workout? Isn't 20 sets of rows a bit overkill?

Also, do you do any pullups then, or just rows?

**Double D** · 02-17-2007, 08:55 AM

Each upper workout. Normally on the lower workouts you know out 3-5 sets of pullups.

**Boost777** · 02-17-2007, 09:03 AM

alright, i'm going to give it a try, i'll do t-bar bent rows on upper days, and instead of scaption work on bent over laterals. Then on the lower days do pullups of varying grip. Thanks i'll let you know how it works out.

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