What worked for you in getting the 'big 3' up?

[Island Son]

bench - pushups for speed helped a little, and better form especially the back arch and pressing lower on my chest (farther away from my shoulders)
dl.... cardio maybe? I get tired too fast
squat.. flexibility especially in my hip flexors

 

[Jim Ouini]

Great thread, real helpful.

BTW, some guy at the gym engaged me in conversation and told me he only does the 'Big 5' I was thinking 'There's 5?'.

Anyway, he rattles off squat (OK), Bench (still with ya), seated cable rows (huh?), bicep curls (hmmm), and skullcrushers (yep, that's 5 alright).

 

[fortunatesun]

I came across a good clip of a pause bench:

http://www.irongame.com/videos/LongestPauseInPLHistory.2003,June8th,APFSeniors.mpg

 

[silver_shadow]

for me:
bench: most definitely, all manner of heavy overhead presses for 1-3 reps/set
DL: good mornings, switching to sumo style, speed squats
squat: good mornings and speed work

 

[bicepsforyou]

Great thread. I'm not really at a level to add much. But it's a valuable thread. LoL

FWIW, I recently found out that low incline BB bench does crap for my flat BB bench.

how would you know if it works

 

[Protobuilder]

how would you know if it works

Well, after giving low inclines a good 8 week run (long enough to get past acclimation and make some gains), I switched back to flat bench . . . and after a few sessions to get acclimated to the lift, my flat bench was worse off than before. Even after pushing it for a good 6 weeks, it still didn't get back to previous levels. And that was with a caloric surplus and no other changes to my program (e.g., no excessive cardio or OHP, etc.). Conclusion: low incline did crap to improve my flat bench. Up next, see how close-grip bench does . . .

 

[Madcow2]

Well, after giving low inclines a good 8 week run (long enough to get past acclimation and make some gains), I switched back to flat bench . . . and after a few sessions to get acclimated to the lift, my flat bench was worse off than before. Even after pushing it for a good 6 weeks, it still didn't get back to previous levels. And that was with a caloric surplus and no other changes to my program (e.g., no excessive cardio or OHP, etc.). Conclusion: low incline did crap to improve my flat bench. Up next, see how close-grip bench does . . .

Something to think about, sometimes a maintenance program on a core lift while focusing on assistance work can be a better angle. The element of flat bench that is tough to get around is load. If you spend some time maintaining that lift while pushing hard on others you might experience better results. Sort of like front squatting to improve the back squat, may not be the best idea to chuck back squatting completely for a training cycle as this is the gorilla of squatting load.

 

[mekannik]

Bench - learning to get tight across the shoulder girdle (pinching shoulder blades together), lockouts. My sticking/hitching point is 6"-7" off the chest - so lockouts were my focal point.

Deads - explosive lifts/jumps. Helped with building momentum off the floor.

Squat - still working on it. Core work (isometric holds)/stretches seem to be helping.

 

[kingkrs]

I do not have access to chains and bands. However what I am doing to keep the progress rolling is alternate my lifts. Let me explain. I am right now not doing any flat bench, I am doing overhead pressing in place of the bench and it is doing me wonders. This has allowed me to actually improve my bench. What I do is roatate the bench out for six weeks and put in the overhead work.

As far as squats and deadlifts go, I do the same. Right around the time that my squatting has hit the wall, I will stop squatting and start deadlifting. I find that if I train only one side of the body (backside) apart from the front I get better balance and progress.

So for example right now my leg day consists of Deadlifts, snatch grip deadlifts on a podium, lunges and or goodmornings.

When I come back to squatting I will do: Squats, split squats, hack squats, or something of the like.

I will do the same type of thing with the bench and shoulder routine I mentioned above.