a few Q's on strength and technique

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ive been doing my bench as wide as possible for the last year, but my coach said to bring my arms in to bulk up my chest and do butterflies for my outer chest.

Tainted-im trying to gain atleast 10lbs b-4 season starts, and do 220- heavyweight varsity. if i dont get varsity, no worries im still a sophomore.

also before summer i could squat 345 max, and i was starting my pyramid at 265. but i got lazy over the summer and my squat is like 245 right now....sux.
i do pyramid workouts wich are.... you take 80% of your one rep max, subtract 40 from it and do that 10 times, add 10#s and do 8, add 10#s and do 6, add10#s and so on, untill i get to my two set i do as many as i can. i always like to start with more on my bench so i end 10-15#s below my max, and lately ive been ending on my current max for clean.(testing is wed.thurs,and fri this weeek so ill see how much ive gone up)
 
dargath- basically ya. and i want to just be the best i can be at all things i get into.

i tried the pinching wieghts togeather i could pinch 2 45's but couldnt lift them, i could however pinch and lift 2 25's, for a set of ten.

my power clean is 205, and my bench is 210, but im sure i could get more. my squat stayed the same so ive been doing lunges with 95#'s and 135#'s every other day for the past week.
i also tried the finger push ups. i only got to 24 with 4 fingers...gatta work on it more. but i started doing more diamonds and it seems to help alot too.
 
hey! I forgot all about this thread, but I just came across a website (it saves you from buying the book) of some exercises you may want to do for true strength (not over developement), its bascially excerpted from Matt Furey's book, now, just to note, I'm not a real fan of Matt Furey for he is a money grubbing whore, but he does howevere, share some genuine information, so here's the link:

http://www.cbass.com/Furey.htm
 
Go out and get some Cell Tech creatine and some protein bars from your local GNC. It has helped me alot in getting my bench back up to over 400lbs. But since you are so tall I would not expect to put on to much weight since you have so much to fill out.
 
At your height, you should also try trap bar deadlifts. Real good for your legs/lower body and you don't have the technical problems that you might run into with squats. Also, there is a great book by the name of dinosaur training by Brooks D. Kubik. It is a great book for wrestlers and football players. Talks about great exercises in detail such as the farmers walk( grab a pair of dumbbells and walk for a set distance) great for endurance and grip and just about everything else. Also, sandbag training. Try filling a military duffel bag with some sand, wrap the top closed with duck tape and bear hug it and go for a walk. The neighbors will find it amusing at first but a great workout. Try some lockouts in a power rack to improve your bench. Start with your arms almost fully extended and as you meet your rep goal either move the pins down or put some plates under your bench to close the distance between you and the bar. If you are patient, this works well. Another thing the book goes into detail about. Hope this helps.
 
Also forgot to mention there is a technique involved when lifting the sandbags. If you haven't any experience in working out with them, get the book that i mentioned as it goes into detail about lifting sandbags. Someone already mentioned ironmind. If your interested, I think they sell the book.
 
wow its been awhile...like 20 days .lol.
my bench has started to increase as im getting my dieting down throughout the day. (eat breakfast, go to school, after 2nd period, eat a protien bar and some granola bars, after 3rd period i got wieght training for fourth, right before i go in i eat a burrito of some kind, either chicken and rice or bean and cheese,then bring a powerade into the wieght room. then go to lunch after 4th. then P.E. then 6th, then eat something nutricious, and go into the wieght room again)
i laoded a dead lift bar with 315 lbs, and walked about 40 yrds with it, then another 40 yrds back to the weight room. its helped alot with endurence. the science class that uses the room wich used to be auto shop with a big bay door. got a kick outta it the first couple of times and then started doggin me 'cause my buddy brian did 350, so i got in an arguement withthem and the teacher (stupid freshmen got me detention ).lol
 
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