I have to revamp/reconsider what I'm doing here (my training).  After those 6 sets of 4 on the deads my lower back has had a constant pump feeling and my squats feel heavier than ever, bench still feels good though.  Probably my fault though as I started with actual gym PR's, which I know better than to do

I hate to just stop this program altogether as I really like this one, but I need to do something.

I was thinking of maybe just backing off the deads, lower the sets and/or reps or having 2 squat days and throwing dead work on one of the squat days, keeping the same progression with squats and bench that this program suggests.

Or maybe I should ditch this, have a day for squatting, 2 days for benching, and a day for deadlifting. 

Something has to give before my lower back does and I'm out for weeks......hmmmmm.

Right now I've just reset my #'s and started out on week 6, since I only have about 4 weeks of training left until the meet.  I may just tough this out until after the meet, base my next cycle of this program off my meet maxes and go from there.

Sorry, this post is just a bunch of rambling.

Squat:
2x6 @ 365 lbs

Bench:
4x4 @ 310 lbs

BTN Press:
6x1 @ 135 lbs
6x1 @ 145 lbs

Deadlift:
3x3 @ 483 lbs

BTN Press:
3x3 @ 155 lbs

Pull-Ups:
3x3 @ BW+25 lbs

BB Curls:
3x3 @ 115 lbs

Squat:
3x1 @ 362 lbs
3x1 @ 407 lbs
1x1 @ 455 lbs <-- was suppose to be 3 reps

Bench:
3x3 @ 311 lbs

Row:
3x3 @ 225 lbs

Band Pushdowns:
10x3 @ super-mini (looped 3 times from top of rack)

Squat:
2x3 @ 435 lbs

Bench:
3x1 @ 275 lbs
3x1 @ 315 lbs
3x1 @ 343 lbs

Rows:
3x1 @ 198 lbs
3x1 @ 225 lbs
3x1 @ 248 lbs

Weighted Hypers
Weighted Crunches

Benching and squatting seems to go really well for you.

Do you have a powerlifting club nearby? They may be able to help you so that you peak just for the meet.

Benching and squatting seems to go really well for you.

Do you have a powerlifting club nearby? They may be able to help you so that you peak just for the meet.

Unfortunately,  there isn't (the closest being about 1.5 hours away).  This is just one of those things I'll have to work out the more I compete.

Deadlift:
3x3 @ 497 lbs

BTN Press:
3x3 @ 165 lbs

Pull-Ups:
3x3 @ BW+30

Weighted Obliques
Pull-Down Abs (with large bacd)

Hi Matt,

regarding the issue of squat form and rounding of the lower back I found a small article here: http://www.elitefts.com/documents/proper_squat_tech.htm

Basically one should squat as low as the back arch can be maintained. Due to my lack of flexibility and stretch it means that I am currently slightly above parallel for example. So I need to work on that to get it below parallel. So my priorities changed from getting depth to keeping the arch and then reach depth.

Good read Christian, thanks.  I'm gonna try and get that side video of my squat tonight (14 Nov 2008).  I think I probably have a flexibility issue also.

Squat:
Worked up to 475 lbs

Bench:
3x3 @ 320 lbs

Face Pull w/band

Here's a 455 lb squat.  I think I may be a little high.  This is with a bit wider stance.  I also video'd a couple others and the depth looked the same.  I think the depth on the 475 may have been a little deeper, maybe the same, not sure (wish I would have video'd that one too).

Tomorrow I'm gonna move my stance in a bit and take another side video.

This first full meet coming up I really want to hit some good depth so there isn't any guess work for the judges.  I think that's what I'm gonna be most nervous about, is not hitting depth.

Squats:
2x3 @ 444 lbs

Bench:
3x1 @ 280
3x1 @ 315
3x1 @ 350

Abs
Face Pulls

I have another side video of 385 lb squat (no belt) will post later, wanted to get the 444 but the batteries went dead.

Here's a 385 lb Squat for a couple reps to check depth.  As I said in my previous post, wanted to get the 444 but my batteries went dead.  This one was done with a much closer stance than in my 455 video.  The 444 was also done with the closer stance.

Any comments are welcome !!!

This is regarding the 385lb.
The first rep was really great. The depth was more than enough and I think your arch was good the whole way. On the second rep when coming back up you had a bit of a forward lean.
You seem to have no problem with knees coming forward.
Good job.