T Nation

Big Three Plateu Breaking Training Methods


#1

sup guys, can you recommend training methods to break bench, squat, and deadlift plateu, more specifically, im not really talking about rep ranges here, more exercise related. I want some rack recommendations.

I perform rack pulls, and rack presses with the safety bars 7 holes up or so, and they definiately seem to help. What else can you do with the rack to mix things up. How should I play around with the rack to hit squatting weak points. 1 more question, as far as front squats are performed, did they help you increase your back squats?


#2

bench related…I just started these yesterday.

pin presses , but with the pins(safety bars) set so they’re barely touching your chest . each rep comes to a dead-stop , so you gotta push like hell to get the bar moving upward .

these seem to hit the pecs/shoulders in a way thats quite different from regular press motion. I did 5’s , a 3, and a single I think . then I followed them up with 2 and 3 board presses…doubles and singles ; but a guy could always do higher pin-presses instead of the boards ( I like the boards better than high-pins) I did my PP’s with a full arch , but doing them arch-less could be another variation.

suspended-chain good-mornings could be something to look into for lower-body . I cant comment on them as I’ve never done them.


#3

deadlifts standing on a platform+chains or bands.


#4

[quote]zephead4747 wrote:
deadlifts standing on a platform+chains or bands.[/quote]

enough with that dead-lift crap already

hahahahaha :wink:

JK

good idea


#5

OP

to clarify what I meant to say in my first response…

set the pins low enough so that the BARBELL barely touches the chest when resting on the pins.

I said it kinda worng the first time


#6

[quote]marlboroman wrote:
OP

to clarify what I meant to say in my first response…

set the pins low enough so that the BARBELL barely touches the chest when resting on the pins.

I said it kinda worng the first time[/quote]

I think I’m going to set up aeobics steps on each side of the bench and use the same concept after 2 more weeks of floor pressing for me ME movement.


#7

[quote]marlboroman wrote:
zephead4747 wrote:
deadlifts standing on a platform+chains or bands.

enough with that dead-lift crap already

hahahahaha :wink:

JK

good idea
[/quote]

I’m rediculously well built to pull. My torso is way too short for my body, and I can touch the bottom of my quads while standing straight up. Reading back on my log, I can do some really stupid shit for DL and make progress. lol.


#8

[quote]zephead4747 wrote:
marlboroman wrote:
zephead4747 wrote:
deadlifts standing on a platform+chains or bands.

enough with that dead-lift crap already

hahahahaha :wink:

JK

good idea

I’m rediculously well built to pull. My torso is way too short for my body, and I can touch the bottom of my quads while standing straight up. Reading back on my log, I can do some really stupid shit for DL and make progress. lol.[/quote]

what ?

you mean your fingertips dangle to a couple inches above your knee-caps while standing perfectly up-right ?


#9

[quote]marlboroman wrote:
zephead4747 wrote:
marlboroman wrote:
zephead4747 wrote:
deadlifts standing on a platform+chains or bands.

enough with that dead-lift crap already

hahahahaha :wink:

JK

good idea

I’m rediculously well built to pull. My torso is way too short for my body, and I can touch the bottom of my quads while standing straight up. Reading back on my log, I can do some really stupid shit for DL and make progress. lol.

what ?

you mean your fingertips dangle to a couple inches above your knee-caps while standing perfectly up-right ?

[/quote]

yeah.


#10

[quote]zephead4747 wrote:
marlboroman wrote:
zephead4747 wrote:
marlboroman wrote:
zephead4747 wrote:
deadlifts standing on a platform+chains or bands.

enough with that dead-lift crap already

hahahahaha :wink:

JK

good idea

I’m rediculously well built to pull. My torso is way too short for my body, and I can touch the bottom of my quads while standing straight up. Reading back on my log, I can do some really stupid shit for DL and make progress. lol.

what ?

you mean your fingertips dangle to a couple inches above your knee-caps while standing perfectly up-right ?

yeah.[/quote]

CHIMPANZEE!


#11

Anderson Progressions - choose a weight you want to be able to press/squat/pull. Set up the rack so the ROM is such that you can press/squat/pull this weight. Over the next weeks, progressively increase the ROM.

Front Squats will definitely help your back squat if this is what YOU need to progress. A shoulder injury forced me to do nothing but front squats and GHRs for several weeks, I came back stronger than ever.