Lately, many of you may have been reading articles on the “new” methods of increasing your bench press. Articles in Powerlifting USA and Powermag often talk about the “Westside Methods” of increasing your max on the three powerlifts. Westside Barbell is a powerlifting club in Ohio that is notorious for turning out some of the strongest lifters on our planet. Every article written by Louie Simmons, the owner, coach and lifter of the Westside Club, ends with him boasting about his numerous 1000+ pound squatters, 700+ pound benchers, and 800+ pound deadlifters. Among these lifters include George Halbert who recently bench pressed an amazing 733 pounds at 215 lbs of bodyweight, and Kenny Patterson who has also benched over 700 pounds at around 220 pounds of body weight. Impressive? Yes. Steroids? Most likely. Impossible? No, I have seen some of these lifts with my own eyes and trust me, these guys are benching weights that most hardcore gym rats can’t even leg press!

Besides the steroids, awesome genetics, and living in the gym, what is their secret? I mean, guys have been juicing for years. It was only 18 years ago that Ted Arcidi became the first man to bench over 700 pounds (705.5 to be exact). Now, there are over 20 guys in the 700+ pound club and yes, many of them are utilizing the “Westside Secrets“. What is it about this method that is making bench presses around the world skyrocket? Part of this method includes the use of bands, chains, and wood boards. WHAT?

Here is a bench press routine based on the Westside methods. I say “based on” because it doesn’t exactly follow the Westside program but it does utilize the principles involved. For instance, instead of using 1x4 inch boards placed on the chest for partial rep movements, I use rolled up towels. I also don’t use chains for they are simply too difficult to lug to the gym every day.

Here are the things you‘ll need for this routine: 4 standard gym towels, a pair of medium size flex bands which are available from Jump Stretch (I am sure there are other bands available, but these are the best), a power rack, bench, bar, and of course, weights.

Below I have laid out a program I have been using with some of my more experienced powerlifters. We utilize the bands on “speed day” This is the day where we do 10 sets of 2 reps with only 50-60% of our single rep competitive max. These reps are done explosively and for the purpose of building power in the bench press. To use the bands you must use a power rack. Attach one end of each band to the bottom of the power rack then attach the other end to the end of the bar. Use the bands in addition to weight. Attaching the bands to the bar add approximately 80 pounds to the bar at the top portion of the bar‘s path. The band weight plus the weight loaded on the bar should equal 50-62% of your single rep max. Allow only 45-60 seconds between sets.

On "strength day" we use the towels. To use the towels, fold it once lengthwise then roll it up. To add the other towels, just fold them the same way and roll it up it the other towels. Take these towels and place them on your chest. This monitors bar height and allows you to do a partial rep bench press under objective conditions (meaning you can monitor the depth of each rep). This also allows you to use considerably more weight which gets your body used to handling bigger numbers. We rotate 4, 3, 2, 1 towels each week. Obviously, you’ll be able to handle more weight with 4 towels than with 1 towel since the range of motion is less. Each time we use the prescribed number of towels, we try to break our 5, 3, or 2 rep record for that particular day.

Strength day is on Monday and speed day is on Thursday. In addition to speed benching on Thursday, we also work shoulder and triceps by doing presses, flyes, and extension. Here is the routine:

Week #			Strength day				Speed day
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1		4 towel bench- 3 sets of 5 reps		50% of max x 10 sets of 2 reps 
		wide grip bench- 3 sets of 5 reps
		close grip bench- 3 sets of 5 reps
		dips- 3 sets as many as possible

2		3 towel bench-  3 sets of 5 reps	52% of max x 10 sets of 2 reps
		wide grip bench- 3 sets of 5 reps
		close grip bench- 3 sets of 5 reps
		dips- 3 sets as many as possible

3		2 towel bench- 3 sets x 5			54% x 10 x 2
		wide grip bench- 3x5
		close grip bench- 3x5
		dips- 3 sets

4               1 towel bench- 3x5			        56% x 10 x 2
	        wide grip bench- 3x5
		close grip bench- 3x5
		dips- 3 sets        		

 			

5		4 towel bench- 3x3			        58% x 10 x 2
		wide grip bench- 3x3
		close grip bench- 3x3
		dips- 3 sets with weight

6		3 towel bench- 3x3			        60% x 10 x 2
		wide grip bench- 3x3
		close grip bench- 3x3
		dips- 3 sets with weight

7		2 towel bench- 3x3			        52% x 10 x 2
		wide grip bench- 3x3
		close grip bench- 3x3
		dips- 3 sets with weight

8		1 towel bench- 3x3			        54% x 10 x 2
		wide grip bench- 3x3
		close grip bench- 3x3
		dips- 3 sets with weight

9		4 towel bench- 3 sets x2 reps		        56% x 10 x 2
		wide grip bench- 3x2
		close grip bench- 3x2
		dips- 3 sets with weight

10		3 towel bench- 3 sets x2 reps		        58% x 10 x 2
		wide grip bench- 3x2
		close grip bench- 3x2
		dips- 3 sets with weight

11		2 towel bench- 3 sets x2 reps		        60% x 10 x 2
		wide grip bench- 3x2
		close grip bench- 3x2
		dips- 3 sets with weight

12		4 towel bench- 3 sets x2 reps		        62% x 10 x 2
		wide grip bench- 3x2
		close grip bench- 3x2
		dips- 3 sets with weight

This routine is recommended for the intermediate lifter who has reached a plateau and is in need of a major jump start! The intermediate lifter can expect a 10-15 pound increase his/her bench max in this 12 week period.

Any question? E-mail me at sqbppc@verizon.net