Big Bear: Cant hold me down forever

[bigbear6708]

Week#2, day#5

Bench:
235x6x4

Nothing special...just got work done.

Good training week, day off tomorrow, back at it again with squats and deadlift on tues.

[bigbear6708]

Week#3, day#1

Squat:
370x3x5

Deadlift:
365x3x4

My butt is WHOOPED!!!

Forgot my outline in my rom today, knew what was up for squats, but only had an idea about the deads...couldn't remember if I was due for 360 or 370 x either 3 or 4...so I went right in the middle to be safe.
I am getting stronger, but the workouts are definately not getting easier!!! Let's take it to the limits, because I am gonna put it here first...pending any army missions or major setbacks, my goal is to compete in 2011...I want to...I NEED to.

-EDIT: well, come to find out, was only supposed to pull 340...o well!!!

[bigbear6708]

Week #3, day#2

Bench
230x3x5

Nothing special...almost talked myself out of this one...my body is tired!

[HardCory]

Nice weight on squat and deads, good stuff.

[WorkoutMchne]

Originally Posted by bigbear6708

my body is tired!

I hear you man, but don't forget you have a deload next week. Looking good brother, finish this last week out strong.

[bigbear6708]

Originally Posted by WorkoutMchne

I hear you man, but don't forget you have a deload next week. Looking good brother, finish this last week out strong.

thanks Mike! you dont have to worry, I will finish strong!!!

Week#3, Day #3

Squats:
385x3
390x3
385x3

Deadlift:
370x3x2

[bigbear6708]

week#3, Day #4

Squat:
385x1
405x3x1

Deadlift:
405x3x1

[bigbear6708]

week#3, Day#5

This ends the first cycle of the program

Bench:
250x2x2
265x2x2 (needed a spot on last rep of last set)

-weighed in at 206 3 weeks ago when I started, today I was 209.5
-I feel my squat and Deadlift have definately improved, but my bench is maintaining at best. I found out today I am weak at the bottom of the lift, no problem locking out. can anyone offer suggestions as to how to fix this?

Time for a deload week, then I will reset my numbers and run this one, one more time. I am not going to max out, I took some weight off my true max to use as a "training max", so I will just add 10 lbs to each lift and recalculate..except for bench, prob. just add 5 lbs to my max...if anything. I may even not "bench"..and just work on lifts that can make me stronger at the bottom...more to follow!

[Commander]

Generally if you are weak on the bottom there are 2 main things you can do:
1) Include some DE work so you are used to exploding out of the bottom
2) Strengthen your lats as they are heavily involved in the first part of the contraction.

Something else that helps, is bringing the bar low on the chest whichs helps you keep your elbows tucked and lets you use your lats.

Check out this article and video by Dave Tate:
http://www.t-nation.com/free_online_...nch_press_cure

[bigbear6708]

Thanks for the reply commander. During my Deload, I am going to focus on some DE/explosive type benching, and then i think incorporate a heavy day as well as a lighter, paused day into my program when it starts (my weds. bench sessions usually suck anyway, so i may as well make them productive)