I'd prob go slightly lighter, like e.g. 245 on squat. Varies how much people suffer from a 2 week break though.

Any ideas for a program for the following goals?

1.) Bench

Firstly, I want to improve my bench drastically. Never done more than 205 for 5 and haven't improved in like a year or so.

2.) Deadlift

With Bench being priority one and me wanting to maintain weight or barely gain any from 167 lbs or so, I understand improving my DL is a little difficult since it is my best lift already. But I at least want to maintain.

3.) Squat

Squat might be even harder to make gains on, but at the same time I think I have more room to imporve with technique and different programs. So I want to improve strength here too.


Any ideas for a program for maintaining weight and still making big gains on bench and smaller, slower gains on squat? I was thinking Smolov jr. for bench maybe? But then what should I do for squat/deadlift routine? Deadlift probably still should just do once a week, but now sure on volume/program for squat gains. Any help would be much appreciated.

Thank You

JL: I agree with soulman on reducing slightly. I took a 9 days off and feel way really weak compared to my last session. Take it easy to make sure you don't over do it.

My butt leaves the bench marginally when the weight gets heavy during bench press. Cues to fix it (besides "get stronger")?

Tuck your feet back under yourself farther.

What about holding your feet up in the air with bent knees? I always do that since some people told me it's better for your lower back. Is this actually true?

I'm a little drunk and can't really explain it, but no... it is not true. I'm trying to visualize this.... If anything, putting your legs in the air with bent knees is great way to do the exact opposite of what you heard. When I lay down on a bench and put my legs in the air, this causes my lower back to round.

When I benchpress with my feet on the floor, my lower back is not even touching the bench. When I hold my legs in the air, it lays flat against the bench.

So which one should I do lol (edit: from a lower back problem point of view, obviously the stability is much safer with feet on the ground)

Feet on the floor 100% of the time.

Sounds like you just need to learn how to f*cking bench.

lol

at first I was like "why is this guy being an ass", and then I was like "oh"

Snithc nailed it and I was too drunk to find the link quickly. I've watched the series 3 times now and I learn something every single time... guess we going on #4 now and I expect to crush some bench this week lol

Some people prefer feet off the floor since they derive no power from their legs during the movement - hence focusing more on chest. I personally prefer feet on the floor for the balance and stability.

Your lower back should be slightly arched but in its natural stance during the movement (when your feet are on the floor). No need to over arch your lower back if you're not doing powerlifting/have lower back injury. Try lifting less weight and focus the tension on your chest rather than drive up too much through your feet.

Drink milk + Rippetoe start strength.

I think JAW might be a little past SS + GOMAD

About the feet on/off floor etc I found this:

http://www.t-nation.com/free_online_...eptions_part_2

Correct.

Cool, thanks for pointing this out...: I have been keeping my feet further forward the past times, which "coincidentally" has resulted in my butt leaving the bench on the last reps!

When doing Pendlay rows, is it "ok" not to pull the bar completely up and touch the chest or is the lack of ability to do this a result of the weight being too heavy?

http://www.t-nation.com/free_online_...eptions_part_2

Misconception 7. Depends if the issue is ROM/anatomical or due to it being too heavy, like you point out.

felt a pop in my lower back trying to DL too heavy a few days ago

was in a lot of pain and couldn't walk or bend or even sit-up without pain

a few days of lying on my back/side later and I feel a bit better but def. still not feeling great, esp. when I try to move around. i have a doctor's appt on tues, but does anyone know what kinda injury i have before i go?

Tell the doctor about the pop for sure - that could be something serious.

obviously.......was just wondering if anyone has had any experience with something like this

A herniated / slipped vertebrae disc.

Stay away from any kind of lifting whatsoever.

fwiw, when I herniated my disc, I never noticed a pop. I think some of them cause a pop though.

If it is something serious and you want to do everything you can to make it better - read my log from ~ the beginning of June this year and buy the book Low Back Disorders by Stuart McGill. Its a long, difficult read, but it is the best book on the low back there is.