Bench, Squat, Deadlift help please!

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SeP

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5'10, 135 lbs, 15 y/o

Bench: Ok, I'm reaching failure on my first set. This means I'm doing too much? well I was benching the same thing from like 4 months ago (when I was making progress, still benching the same as then) and I was going somewhere, and could do 4 sets before failure. Its just lame, I have long arms (wingspan is taller than I am I believe) and I'm not improving in bench.

Squat: When I squat, I just dont do them correctly. Standing straight up without weight I cant even go as low as I'm supposed to to get my thighs parallel. Is this a flexibility issue or just bad form?

Deadlift: When Do I know that I'm hurting my back or making a huge gain? Also, I can rep 165 lbs, and my max is 175/180. Is this good?
 
Bench-Just avoid failure. Shoot for two reps below what you are failing on and work sets that way. In fact, bench more often than once a week if you're not. So, bench for low reps and pick up some accessory work where you are weak (triceps, shoulders, lats) with higher reps. You might find low incline 1 arm db pressing to be a very good friend for you.

Squat-You need more flexibility and better form (the latter part more than likely seeing as how I haven't seen you squat). Start with a broom stick over head and work your way down. In fact, pick a wall, get a broom stick, and squat...do not lean forward, do not let the broom stick come down. If you can nail overhead squats, the rest is cake. In fact, pick a box or a adjustable bench and start sitting back on that with just the barbell on your shoulders. Start with somewhere around 3 inches above parallel and each week shoot down an inch.

Deadlift-Keep your back arched (straight and shoulder blades pinched together). Do not round the back and lift back, not up.
 
Rocker, what is your avatar? I am lookin at it and it looks like a chick, but before now I'd always thought it was some tribal guy with an instrument. Now it looks like a naked chick with a guitar, which I believe it is.
 
metallicarocker said:
doing db benches for like 1 month or 2 can improve your bench.
Click to expand...

Woot. I have dumbells, have gone from using 25's to 35's. Now could you tell me whether or not I can do:

Incline or flat or decline (which one should I do, or all 3, why?)
Reps/sets?

Thx! was really hopin for something like this
 
All three. Mix it up. The decline works all three parts of the pecs, the bench press works a more middle pec, and the incline works the top of the pec. In terms of the pec, that is. Keep your sets relatively the same. You can do these exercises with the barbell and dumbells.
 
^ditto that, or i think its alright to replace decline bp with butterfly curls. and yes it is a naked chick with a guitar. i wish i could make it less blurry. i could probably post the full size pic if you want me to. its a hot pic.
 
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