not getting stronger

[Dan C]

Originally Posted by ixoyc

any suggestions

Yes.

Squat.

[.V.]

Originally Posted by Dan C

Yes.

Squat.

Good suggestion. Even though the deadlift is my favorite, I believe the squat is the most important.

[ixoyc]

i already squat (i go to below parallel) and deadlilft (every 2 weeks as a shocker and because of lack of time, don't have much in one class period)

i meant a good chest exercise, but thanks though

[ixoyc]

i just maxed during class

opened up at 215 (got it)

went to 225 (got it)

felt good so tried 235 and didn't get it (wasn't close either)

[.V.]

ixoyc, good that you are squatting. Because it's probably the most growth producing exercise for the whole body. You want bigger arms - squat. Bigger chest - squat...in addition to the work for the particular body part you are working on of course.

Look in the beginners section for a good video from milos (posted by todd) for better chest work. It helped me, even though my chest is still pitiful, it's better than before. Just for getting the numbers up, some of the powerlifters can probably give you more tips on that. My only suggestion is to reduce the weight and work your way back up to a new high. And I cannot explain why or how that works. It just does for me when I get stuck.

[ixoyc]

yeah i found it at bodybuilding.com

thanks for the help, i'll try it over winter break and i'll be sure to leave my ego at the door

[ihaveadog]

work ur legs out more, youll gain some strength i guarantee it. All that testosterone youll release from ur quads will go all over, triceps shoulders chest etc, and youll get some strength

[DaRkAnGel]

Originally Posted by ixoyc

it rotates usually like this.

right now i'm maxing, (bench max tomorrow)

(note this are guidlines, I can rep more than i can max)
10, 8, 6
goes to 10 reps at 70% of one rep max
then 8 reps at 75% of one rep max
then 6 reps at 80% max

4 sets of 5 reps at 80% one rep max (or what ever you can do if more)

5, 4, 3, 2 (pyramiding up in weight while decreasing reps)( weight %s are 80, 85, 90, 90+)

4 sets of 3 reps (80%, 80%, 90%, 90%)

usually everybaody goes higher though

There's your problem. Don't pyramid.

Better example of a Max Effort bench workout...

(let's assume your max is 230)

This is what I'd do if I was trying to hit a heavy single:
45 x 10, 135 x 5 (warmup sets), 185 x 1, 205 x 1, 220 x 1, 175 x 6-8, 175 x 6-8

I always do some hypertrophy work after I do my heavy sets, but its not necessary.

This is almost exactly my setup for when I'm going to be benching tomorrow (you can check my journal tomorrow and it will probably have very close to these weights): I will do...

45 x 10, 135 x 5, 185 x 3, 225 x 3, 275 x 1, 295 x 1, 315 x 1

They are all paused. The second to last set will be *difficult* but I will get it up for sure. The 315 x 1 is the challenge. If I get it, I'll be happy, if I don't, I'll drop the weight and work on my weaknesses and the day will still be good overall.

Don't overexert yourself working up. That's a great way to ruin motivation and stall.

That is a great explanation of how to hit a max day Dark. Excellent input!