Building up weaknesses

[captnJ]

How many you you enjoy training your weakest link?

[Oracle]

i used to hate to do squat and i avoid it with all kind of excuses. u know, the usual all benching fella and bicep curl thingy.

Then came the shoulder injury which i HAD to give up flat bench press. so i start doing squat, deadlift etc. which then i realise what really weightlifting is all about and start gaining in strength and size.

so i will say this is; "sai ong shi ma".

[Hardcore]

i love training them, as i can't wait to kill them with my workout

[captnJ]

Here are some tips as to find your weaknesses.

BENCH PRESS

Cant get the bar off your chest
1. ITS TOO HEAVY, your ego is getting in the way of training!
2. You are too slow at reversal strength, work on speed strength like explosive bench presses
3. You have weak lats or do not know how to use them to bench press. Notice when you flex your lats, your shoulders go forward, this is what drives the bar off the chest

Bar is stuck 2-5 inches above chest
1.*** (main cause) you are too slow, explosive work needed to improve bar speed off the chest and BLAST your way through the sticking point of the lift.
2. not enough arch or leg drive, dig your feet in and push with the legs

Bar cannot be locked out or travels toward the head
1. your triceps are too weak, train them hard with close grip and extension work

Bar wobbles/unstable
1. Air is not in your belly
2. your feet are not dug in
3. you exhale too early (hold your breath through out the lift)

You will notice that i always talk aobut being "too slow" this is because to have great strenght you need to be strong and FAST. To train speed, do low rep (3) high set (8) and low rest (45-60s) with moderate weight (60-70%1rm) 1 time a week. This will build speed. you will not get sore (unless u are not used to it yet) and you can train bench 2x a week. once heavy, once fast