I touched on this in @Perrin Aybara Journal. What I am outlining here is how I trained to get my pull and squat to be big. What I am outlining here is purely my opinion and what worked for me and what I believe to be the best way to train strengthening your lifts. For starters find what lift is your strongest. For the majority of people it should be either "SQUAT" or "DEADLIFT". Once you have found what is your strongest lift, attack it with a program that revolves solely on that lift while maintaining the other two lifts. Get on a program that will specialize on that lift while maintaining the other lifts. This is great for offseason and in season IMO. Now for attacking your weaknesses. I don't believe in finding an accessory movement to hammer just that portion off the lift. ie: Rack pulls, pin presses, floor press etc. I believe if you are weak at a certain point in the movement, in your program switch out the competition lift for a lift like pauses. For example: Deadlifts: Pause at your weak point Bench: Pause on the chest then again at your weak point Squat: Double pause at the weak point As far as overload. I like to overload the movement without as much assistance from bands or weight releasers. I like to train the movement as close to competition as possibly. I don't like band work in any form except on the deadlift. I will use reverse bands for overload which I will touch on more in a bit. As I mentioned in the last paragraph. I like to train my weaknesses by making the movement a little harder while still being close to my competition lift. Pin Presses, Bottom up or Anderson squats have their places. I feel that some of these movements can lead to faulty mechanics and bad motor patterns that will hurt our competition lift. I mentioned that I don't like using bands of any kind for overload. I also could care less for chains. I do like to use bands for my deadlift only. I like reverse band deadlift and bands off the floor. With a green medium band. I want to overload my deadlift as much as possibly from the floor. Once I lock it out I will hold it for 10 seconds. As far as using bands off the floor I like to work on speed that is relevant to the weight being pulled. So when doing banded pulls from bottom position I have access to a gadget called open barbell. It measures the speed of a lift. How I use bands from the bottom is unorthodox. I will pull up to my knees as fast as possible while maintaining good form. These are some of the things that I have used to help me. I don't like: GHR Reverse Hyper I like: RDL Stiff legged pulls I rather train my posterior if it is lagging with the movement itself. I am sure I have left out many things. If there is anything else anyone has a question on just leave it here and I will answer it to the best of my knowledge. @Perrin Aybara Hopefully this helps you. Looking over your Journal You are really close to a 700 pull. If I were you I'd go on a deadlift specific training cycle. I am pretty sure if you did a deadlift specific program you not only will pull 700 soon but you will be close to, at or over 750 by end of year. To sum it up. Make your strongest lift great. Only way to do this is by focusing on that lift for specific amount of time.