Quote Originally Posted by sky View Post
Ok you definitely need some glute bridges in there if squats are weak on the bottom. If the weight feels like it gets heavy soon ad you come out the hole then your core may be the weak point aswell so hit them well .

Single leg squats are also great for building stabilizers if you can't do them yet then do step ups.

For core make sure your doing stuff like single dumbell walks and planks as they will work the core for more stability then crunching exercises will.

For deadlifts stretching will help you get your bodys joints points in better position for lifting so make sure you stretch often .

For bench if you stick anywhere in the bottom half then your chest is usually the culprit.

Throw in some moderate weight wide grip spoto presses and db presses for a slight pause at the bottom with an explosive press up (yet controlled so no injury).

I always throw in speed work after a heavy workout on bench .




No sure how you could incorporate any of this but like i said that routine seems to much for heavy lifting . If your working heavy loads already id definitely speak to a few others about attempting that.

For the typical male frame in decent shape
200lb deads 3 days a week may be fine but 500 isn't if ya get what I mean .
The 3 sets of 9 are supposed to be speed sets, 6x6 is supposed to be mid range with some pause reps, and 9x3 are heavy. I'll try and add those on "off days". Thanks for the input. Much appreciated

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