improve squat,bench & deadlift

Re:improve squat,bench & deadlift (NDS21)

Fri, 27 Nov 2009 18:23:38 GMT

Once you reach a base level then for me its all about training weaknesses. Deadlifting/benching/squatting will only get you so far. If you want to shift any big weight then you'll have to consider your weaknesses in each of the lifts, choose your exercises to strengthen them and tailor a program to encompasse these lifts and provide adequate recovery. 4-6 weeks cycles are a good way to do this, 12 week comp build-ups are also pretty common. Don't underestimate the importance of accessory lifts, make sure you're eating enough and rest. Simple, common sense stuff really.

Re:improve squat,bench & deadlift (iaink)

Wed, 25 Nov 2009 09:12:11 GMT

I would not vary my squat stance week in week out. Dam no! I'd lift as per my comp most of the time.

Possibly worth doing a block of training with a different stance if you really think that would help but only way out from a meet. Or if you think a different stance would help do it as an assistance lift as in the bench press-close grip bench press way.

I find deadlifting the trickiest to get right in training. Me personally, I need to get my volume in on lighter loads with limited heavy work. I like to use one top set followed by a lot more lighter work. I'll cycle both types of set over 4 weeks. This will be inished of with an assistance lift dependent on weakness is in the lift. I use low pin pulls or platfrom deads as I have a good lockout but weaker in the bottom range. Or if I fancy something lighter then SLDL and power shrugs

Re:improve squat,bench & deadlift (Falconski)

Wed, 25 Nov 2009 06:32:47 GMT

I had a spell where i struggled like hell to increase my bench press. Spoke to a guy in the gym he recommended increasing my tricep strength by doing heavy narrow grip bench press with low reps.

Found this helped

Re:improve squat,bench & deadlift (cliff_vtr)

Thu, 19 Nov 2009 00:27:03 GMT

What Iain said. There is no magic formula, you just got to keep plugging away.

I personally think focus plays a big part, having the guts to unrack a weight that is challenging in order to push into new territory.

Although maxxing out week after week is not good, I often see people "have too many "easy weeks" because they are tired, or don't feel 100% etc etc.

Re:improve squat,bench & deadlift (Wayne Cowdrey)

Wed, 18 Nov 2009 11:26:25 GMT

Adcockm

So Wayne do you compete your self?

Strongman (mainly u105/intermediate level).

Re:improve squat,bench & deadlift (Rob.S)

Wed, 18 Nov 2009 10:50:02 GMT

By diet being nailed I meant eating enough, for me it's a real challenge to consume enough calories to see my lifts go up. But it's by far the most important thing for me when it comes to lifting.
not enough calories in the previous days = poor lifts in my experience.

Re:improve squat,bench & deadlift (Adcockm)

Wed, 18 Nov 2009 10:42:18 GMT

Thanks for all the advice guys, I shall take all this on board and try and create a training programme form it. I usually only train twice a week but might look at increasing that to three times a week. I will be taking easy for next week or so as I saw the doc's today and have strained my Inguinal Ligament prob from my training for the worlds so I should have a bit of time to make up a good programme.

So Wayne do you compete your self?

Thanks for the tips mikex101 I shall try a few of them

Re:improve squat,bench & deadlift (Wayne Cowdrey)

Tue, 17 Nov 2009 19:18:49 GMT

cgmd1

split squats

Excuse my ignorance - what are these? Lunges?

Re:improve squat,bench & deadlift (Wayne Cowdrey)

Tue, 17 Nov 2009 18:28:14 GMT

Good lifts, Adcockm! Very similar to mine (although I don't bench) at a very similar bodyweight. I'd assumed you were a beginner! When you get to that sort of level, progress is likely to be slow.

Solid advice from iaink.

Not sure about varying squat stance widths, as suggested above, but variations on the big 3 might be beneficial. Pause squats? Partial/deficit deads? Bench lock-outs? Narrow grip bench?

There are other exercises that might help, for example weighted dips and good mornings, but it's important not to overdo it, and get sufficient rest/recovery time.

Experiment with different numbers of reps.

Re:improve squat,bench & deadlift (mikex101)

Tue, 17 Nov 2009 15:31:14 GMT

Do variations.

So instead of just squatting week in week out with the same stance. try wide stance, go narrow, do front squats, they dont all have to be heavy,
For instance, monday is your heavy squat day. Squat with your normal stance, wednesday, you back doing bench? do a few sets of squats, lighter weight, with a close stance. Think of it as active recovery! lol

For deadlifts, lift standing on a platform, 1-4" deadlift with a sumo stance. Do rack pulls for a change once in a while.

Bench? wide grip, less wide, Use a big arch, use no arch. I wouldnt use DB's to increase strength, never found that works personally, but you could try, mght have different results.

Working on weaknesses in your form and weaknesses with surrounding muscles will help.

Using aspects of the above with the normal assistance exercises and a diet high in everything will see your numbers going up.

Re:improve squat,bench & deadlift (Adcockm)

Tue, 17 Nov 2009 11:54:55 GMT

Hello The west

Yes all the lifts are raw; I only use a belt in comps not in training. The body weight I compete at is 100kg. When I bench I can move it off my chest to about half way then for some reason either my right arm over takes my left or I completely stall. I suppose the problem with the squat would be from the initial power up (had no real problem doing a 215 squat went for a 220 nothing, I do have a bit of hip flexor problem at the moment though).

with the dead lift I seem to be quite a backy lifter I can keep my position, as in hips and shoulders moving at the same time up to 160 - 190kg then I seem to jack my legs up first then my back takes over, I don't suffer any pain or discomfort just aware that the technique is not spot on. So really looking to over come the above mentioned problems. I have a few ideas but just like to hear what other people have to say on the subject.

Re:improve squat,bench & deadlift (The_West)

Tue, 17 Nov 2009 11:34:20 GMT

they are pretty good lifts actually. raw, i take it? what bodyweight are they at? to work out what assistance exercises you should add in order to keep progressing in numbers, it would help if you worked out where in each lift you are having trouble i.e locking out on bench, getting off the floor on deads etc

Re:improve squat,bench & deadlift (Adcockm)

Tue, 17 Nov 2009 11:20:05 GMT

Thanks for all your replies, sorry for being a bit vague iaink.

I do power lifting at the moment my best squat to date has been 215kg my best bench has been 150kg and my best dead lift has been 267kg, I was just after some ideas of what other exercises I could throw in to help elevate my lifts as I would like to try and get a 700kg or close to total by this time next year. My diet is not too bad, like most peoples it could be a bit stricter.

Just thought I would ask the question as a few heads are better than one.

Thanks again for any advice received.

Re:improve squat,bench & deadlift (cgmd1)

Tue, 17 Nov 2009 10:06:22 GMT

Well I did single arm dumbell bench instead of bench for a few weeks and when I returned to Benching I found it easier and my numbers went up. Same goes for split squats.

Having strengthened the stabilising muscles of the hip and shoulder I had a better base to push from on the bilateral lifts.

Thats just my experience though, everybody is different I guess

Re:improve squat,bench & deadlift (iaink)

Tue, 17 Nov 2009 08:52:41 GMT

Diet? If your looking to invcrease mass then fair enough eating a tonne will help, if not diet isn't a huge concern. As long as your not starving yourself and eating enough to recover.

To the OP; the question is a tad vague as you don't state your current strength and experince etc etc.

This may help people to accuratly answer your question. Hence why you got the answer of squat, bench and deadlift (which is an accurate answer from on perspective).

Tips to get stronger in a lift;
1) low reps, multiple sets, plenty of rest
2) cycle intensity and volume
3) technique and technique
4) targeted assistance work

Re:improve squat,bench & deadlift (The_West)

Mon, 16 Nov 2009 22:39:07 GMT

cgmd1

I found doing split squats and single arm dumbell presses helped me improve my squat and bench press

how did you "find" that doing these improved your squat and bench?

Re:improve squat,bench & deadlift (cgmd1)

Mon, 16 Nov 2009 22:19:48 GMT

I found doing split squats and single arm dumbell presses helped me improve my squat and bench press

Re:improve squat,bench & deadlift (The_West)

Mon, 16 Nov 2009 18:03:54 GMT

if you are just after strength, then it doesnt really matter if your diet is "nailed" only whether you are eating more than enough!
best way to improve the big three, as wayne cowdrey said, is to do them! attempt to increase the weight a tiny bit every session, get yourself a notepad and start writing down what you are lifting, then you can go back to that and start increasing the weight say 2.5k a week.
5x5 is a good starting point, i like to do an extra 2 warm up sets and then ramp the weight up to either one or 2 heavy sets.

Re:improve squat,bench & deadlift (Rob.S)

Mon, 16 Nov 2009 17:31:20 GMT

Diet.
I've always seen the best increses in my big 3 numbers when my diet is nailed.

Re:improve squat,bench & deadlift (Adcockm)

Mon, 16 Nov 2009 17:01:18 GMT

yes,do you have any training tips to improve these.

improve squat,bench & deadlift

Re:improve squat,bench & deadlift (NDS21)

Re:improve squat,bench & deadlift (iaink)

Re:improve squat,bench & deadlift (Falconski)

Re:improve squat,bench & deadlift (cliff_vtr)

Re:improve squat,bench & deadlift (Wayne Cowdrey)

Re:improve squat,bench & deadlift (Rob.S)

Re:improve squat,bench & deadlift (Adcockm)

Re:improve squat,bench & deadlift (Wayne Cowdrey)

Re:improve squat,bench & deadlift (Wayne Cowdrey)

Re:improve squat,bench & deadlift (mikex101)

Re:improve squat,bench & deadlift (Adcockm)

Re:improve squat,bench & deadlift (*The_West*)

Re:improve squat,bench & deadlift (Adcockm)

Re:improve squat,bench & deadlift (cgmd1)

Re:improve squat,bench & deadlift (iaink)

Re:improve squat,bench & deadlift (*The_West*)

Re:improve squat,bench & deadlift (cgmd1)

Re:improve squat,bench & deadlift (*The_West*)

Re:improve squat,bench & deadlift (Rob.S)

Re:improve squat,bench & deadlift (Adcockm)

Re:improve squat,bench & deadlift (The_West)

Re:improve squat,bench & deadlift (The_West)

Re:improve squat,bench & deadlift (The_West)