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Old 03-23-2015, 11:33 AM   #1
melvin2345
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Default Fixing weaknesses

Now that I'm fresh off a meet, I can identify and fix weaknesses. My deadlift looked good. Great actually. But my squat and bench need some work.

Here is my squat:


What I see: I pop out of the hole quick enough, but right above parallel I nearly stall.

My thoughts: I figure I would start doing paused squats and pin/dead squats to try and help with that.


Here is my bench:


What I see: Not very quick off the chest, and almost stalled halfway up.

My thoughts: Not sure what to do about speed off the chest. I'm going to start doing close grip bench with a sling shot so I can overload the triceps, and try to hammer the triceps overall really.

Any input or suggestions would be greatly appreciated.
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Old 03-23-2015, 11:40 AM   #2
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Default

3 count pause bench press works wonders for my off the chest speed.

Just hold the weight on your chest for a count of three and try to explode. Seems to work best for me in the 3-5 rep range with multiple sets.
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Old 03-23-2015, 06:04 PM   #3
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As far as your squat I couldnt tell ya for sure.. Though, with starting strength off the bench.. I can give you a few Ideas that I noticed helped me.

-DB Presses (Flat,Incline,Military ect.)
-Incline Barbell Press
-Speed Work
-Floor Press
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Old 03-23-2015, 10:13 PM   #4
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left side was lagging on bench....heavy dumbell presses would help tell if there's a significant strength difference. If it's ROM related paused bench is a good idea...if it's tricep strength, then CGBP is your friend.

Hamstrings are more involved the deeper you squat...evaluate your strength there and try what you like best out of SLDLs, RDLs, GMs, etc to make sure your posterior strength is up to par. If not, some front squats would probably do the trick in beefing up your core and quad strength.
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Old 03-24-2015, 03:40 AM   #5
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From the gif your squat looks to be on the wider end of stance and you seem rather upright. I have noticed that a similar thing happens in my squat and that it's probably caused by technique rather than weakness... shifting from more quad dominance to hip dominance as you lock out. When I move my stance in closer that does not tend to happen. At least that's what it seems like it is, could be something else.
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Old 03-24-2015, 09:04 AM   #6
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Your hips hang back on your squat. You need to drive them forward. That's your power source.
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Old 03-24-2015, 09:19 AM   #7
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Quote:
Originally Posted by BendtheBar View Post
Your hips hang back on your squat. You need to drive them forward. That's your power source.
Could you please explain what that means? Are you talking about bringing center of gravity backward or opening the knees more?
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Old 03-24-2015, 11:28 AM   #8
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Default

Agree with Steve. You pop out of the hole and your hips move back which increases the lever arm making it harder than it should be. Once you pop out of the hole, push your hips forward with your glutes and try to get back under the bar.

For bench I would recommend this article by miked:
http://muscleandbrawn.com/forum/arti...e-i-wrote.html
And also, sometimes when one arm goes up faster than the other I have noticed that it could be caused by uneven feet set-up.
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