The Problem
You've hit a frustrating wall. Your bench press is making steady gains, but your squat and deadlift are lagging behind. This is a common experience for lifters, a powerlifter on Facebook asked: "I’m benching 315, squatting around 350, and deadlifting around 375. I’m just wondering how to push past my bench going up easily and get my squat and deadlift up to the 400s and 500s?"
Why The Imbalance?
Technical Complexity: Squats and deadlifts are intricate movements. Minor form flaws can drastically hinder your ability to lift big weights.
Muscle Groups: While bench press mostly targets your chest, shoulders, and triceps, squats and deadlifts demand strength from legs, back, core – basically your entire body. Your progress could be bottlenecked by a weaker muscle group.
Individual Leverages: Your body's proportions may naturally favor the bench press.
The Solution: A Powerbuilding Plan
Let's break down the strategies to blast past this plateau and catapult your squat and deadlift into the big leagues.
1. Prioritize and Pump Up the Volume
Frequency: Squat and deadlift twice a week minimum. Increase to three times if they're your priority.
Volume: More sets equal more gains. Boost your overall weekly volume for squat and deadlift.
2. Form is King
Get Help: A knowledgeable strength coach or powerlifter can revolutionize your technique with just a few pointers.
Record Yourself: See what you're doing, analyze, and improve over time.
3. Attack Weaknesses
Find Your Sticking Point: Where do you fail in the lift? Target that area specifically.
Accessory Exercises: Examples below will help you strengthen those weaknesses.
Weak Legs (Squat): Leg press, front squats, hamstring curls, etc.
Weak Lower Back (Deadlift): Back extensions, good mornings, Romanian deadlifts.
Weak Core: Plank variations, ab rollouts
4. Progressive Overload
Baby Steps: Don't underestimate the power of adding 2.5-5 lbs at a time. Consistency is key!
5. Spice Up Your Routine
Squat Variations: Pause, tempo, front, high bar, low bar – each offers a unique challenge.
Deadlift Variations: Explore sumo, deficit, or rack pulls for new gains.
Extra Tips
Eat Big: Fuel muscle growth with plenty of calories and protein.
Rest Up: 7-8 hours of quality sleep is non-negotiable.
Deload Weeks: A planned drop in weights will help you bounce back stronger.
Sample Workout Plan (adjust weights accordingly)
Day 1
Squat: 5 sets of 5 reps (5x5)
Bench Press: 3 sets of 8-10 reps (3x8-10)
Leg Press: 3 sets of 10-12 reps (3x10-12)
Day 2
Deadlift: 5 sets of 5 reps (5x5)
Barbell Row: 3 sets of 8-10 reps (3x8-10)
Good Mornings: 3 sets of 10-12 reps (3x10-12)
Remember, consistency is your superpower. Implement these strategies diligently, and watch your squat and deadlift soar!