Hey guys, this is my first post here.
So my lifting stats are like this…
squat : 160 kg
Deadlift : 200 kg
Bench : 130 kg
Clean and press : 110 kg
and I am 21 years old
Now I’ve been stuck on these numbers for a while, and want more STRENGTH.
I am completely natural, but would like to experiment with some stuff, can anyone suggest something???
Try gaining some weight.
change your program and eat more
eat a fuck ton.
Fuck Ton-adjective-an inordinate amount
eat more, and change up your routine. Change assistance lifts if you have been using the same ones for a very long time.
tried 5-3-1? (one step back, many steps forward) read the article by Jim Wendler/bryan Kahn
[quote]ros1816 wrote:
tried 5-3-1? (one step back, many steps forward) read the article by Jim Wendler/bryan Kahn[/quote]
/\ this
I can see definite strength increases since switching to this routine.
My most aggravating stuck point with a lift was my overhead press. I could get not get a full 5x5 of 145lbs done. Many weeks went by, dropping weight and moving back up, still stalling at 145. I gave up on 5x5 and went to 5/3/1.
This past week of 5/3/1, I did my 5/3/1 work sets, then I did a full 5x5 of 155 with Fat Gripz on the bar and it was easy. Shit works! 
What’s 5-3-1 ???
All said and done I believe (5-3-1) is 1.
It’s lifting weights, use the search friggen function.
Search around. There is an unreal amount of info about it here on T-Nation.
[quote]Chap Manly wrote:
Search around. There is an unreal amount of info about it here on T-Nation.[/quote]
Yeah, it is about the simplest program in the world and yet there is over a hundred pages of forum discussions about it.
Buy the 5/3/1 ebook, it is a good read.
[quote]jonpall wrote:
What’s 5-3-1 ???[/quote]
To sum it up, you train using percentages of your max weight doing various numbers of reps. Even if you don’t end up using the program, just reading the e-book is awesome. It has tips for assistance exercises, proper warm up and training tips that will help you no matter what you end up using.
Find someone that can squat 800+ pounds and train with them, that should get you stronger in no time.
Make sure your form is tight, every time you lift try thinking of a new muscle to really include in the lift…
Example: for bench press, one set think about squeezing your quads till they feel like their gonna burst, next set focus on pushing from your lats… and so forth
What have you done to improve?