Could use some help. New to power lifting

I've been more of a body builder than any kind of power lifter for a long time. I just recently joined a weight lifting team. There's nothing like that in our area and there are huge opportunities. I love the gym though and now I've gotta do some serious work in strengthening. I'm currently on a 5x5 routine in Bench. Leg pressing 650x10 on a 3rd set. Havent squated much due to bad form (back injury) but gotta fix that too. Havent dead lifted in forever which will also change. I'm open to any advice and will also be getting plenty of it from the manager as well as team members but any edge over someone else is nice.

(Bench specifically) I wanted to know if any of you guys had ever heard of static training. Overloading the weight and slightly bending the elbows and holding it for like 15 or 20 sec or something like that. In means to shock the nervous system?? something like that..... Then also half range bench presses with an overloaded weight doing like 6-10? I've just heard of things like this and actually seen it done. The guy was pretty impressive with like a 340 Bench max at 185 lbs. His Deads were his strongest though. Can't remember numbers, but anyway he seemed to be a fan of this and recommended it but its not to be used all the time.. Just like 1 week out of every probably 4-6 weeks.

But where do you guys think i should start for Strengthening Deads and squats? Squats arent as foreign to me.. I think I can manage there. But maybe some advice on # of sets and reps for training, and also types of exercises other than the core exercises to really help improve Bench, Dead, Squat.

Sorry guys, I know how the noobie guys can be really annoying. I catch on quick though and am a hard worker. You guys' advice benefits me alot. I'll post results asap and will keep in touch. Thanks in advance to anyone's input.

TAKE PRIDE IN YOUR PAIN, YOU ARE STRONGER THAN THOSE WHO HAVE NONE.

20 Years Old
178 ish lbs.
6'0

another thing is that I'm really trying to stay under 181; that being the weight class I believe. If inevitable, so be it. Thanks again

TAKE PRIDE IN YOUR PAIN, YOU ARE STRONGER THAN THOSE WHO HAVE NONE.

20 Years Old
178 ish lbs.
6'0

http://www.weightsnet.com/Docs/barry.power.html

^^heres something i used to get me started on the right track.  i found it very infromative.  damn a 650X10 squat is VERY impressive.  makes me wonder what your 1rm is....

i've done some static training.  i like to throw it in everyone once in a while.  i've mainly done it with chest excersises and back.  i'll be honest though i dont do it that much because its very painful LOL.  i should just stop being a baby and do it.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

LOL well I don't mean to burst your bubble but i'm no monster. I've got plenty of work to do. That was a 650x10 LEG PRESS haha. Ive been a B**ch and havent worked legs like i should. I've worked them, just not much... at all. Last night I did alot and i'm going to be in pain very soon. But anyway, From what I read You can static alot of exercises. Bench, Curls, triceps, Leg Press. Probably several more. IDK how squats or DL's would work into that.. I really do plan on using static. The articles I read suggested static'ing what you please and then going back 5 days later and do it again but adding a % to the weight. I don't think i'll static too much at once during it though cuz that is alot of stress everywhere.

TAKE PRIDE IN YOUR PAIN, YOU ARE STRONGER THAN THOSE WHO HAVE NONE.

20 Years Old
178 ish lbs.
6'0

never followed static coz they roughen up the skin more than ever and ya of course, as kub says, they are damn painful.

Anbe Sivam. Period.

Mmm, I'm really not worried about the pain honestly lol. I'm very eager and impatient to raise my lifts as high as i can and as fast as i can. I know its a process, Ive been lifting for years. But still who doesnt want fast gains?? I'm part of a lifting team. I need to get up to competing measures asap of course. I think I'll go over some static routine with my partner and probably start next week. Other input is great on the subject. But i'll keep you guys posted as well

TAKE PRIDE IN YOUR PAIN, YOU ARE STRONGER THAN THOSE WHO HAVE NONE.

20 Years Old
178 ish lbs.
6'0

DSM


Mmm, I'm really not worried about the pain honestly lol. I'm very eager and impatient to raise my lifts as high as i can and as fast as i can. I know its a process, Ive been lifting for years. But still who doesnt want fast gains?? I'm part of a lifting team. I need to get up to competing measures asap of course. I think I'll go over some static routine with my partner and probably start next week. Other input is great on the subject. But i'll keep you guys posted as well

ditch the leg press machine and do squats.  also do deadlifts.  deadlifts is the most mass producing/strengthing lift in my opinion

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

oh absolutely... I do squats and deadlift both. But i was doing Leg press on top of those

TAKE PRIDE IN YOUR PAIN, YOU ARE STRONGER THAN THOSE WHO HAVE NONE.

20 Years Old
178 ish lbs.
6'0