Please Help Me! Kinda Long

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posted by Crazy_eyes

Well, long story short I have an athletics class in school that is designed for bringing about your full athletic potential through weightlifting and plyometrics. However our mark is based on how much we improve from month to month, and I NEED HELP

We get marked on our: vertical jump, standing long jump, 10,20, and 40 yrd dash, deadlift, power clean, squat, and bench press. Now heres my problem, Ive made consistent gains in everything this past month except for BENCH and DEADLIFT my squat has gone up, as well as my 40 yrd dash, which means my legs should be getting stronger. But deadlift max hasnt budged!! In the last month I havent been able to increase my bench either. Normally I know bench isnt a big deal, however I have marks riding on this.

So I need help with my increasing my deadlift and bench. Heres the program I do for this class.

Monday/Thursday: Lat Pulldown 3 x 10
Bench Press 3 x 5
Squat 3 x 10
Crunches 3 x 10
Barbell Curl 3 x 10

Wednesday: Plyometric and Ball work

Tuesday/Friday: Deadlift 3 x 5
Power Clean 3 x 5
Trunk Twist 3 x 10
Military Press 3 x 5

Sat/Sun Off

I have to do this program and keep track of it, however time permitting we can do more exercises after doing the required work out.

My Stats: 17 years old
6 foot 2
200 lbs
11% Bf
240lb Bench
405Lb Squat
390 lb deadlift
225 lb powerclean
4.8 second 40yrd dash
8' 1" standing long jump
27" Vertical jump

Please help me with anything you can see that could be adjusted or added in as well, along with any advice on getting through these plateaus. I'm aware that my maxs are probablly less than what some of you guys do for reps, but I'm working on it!

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