Ask Powerlifter - Gents and gals of all goals welcome

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Hey, just wondering if you can look at my thread and give me a straight answer about what exercise regime I should do and whether I should alternate monthly between lifting weights and cardio or what on earth I should do. If you don't mind giving my thread a quick read. I would post everything here but, it's way too long and I just want a simple, honest answer (I'm pretty confused by all this lol)

http://www.thestudentroom.co.uk/showthread.php?t=1111295

Oh wait, I see what you mean - my muscles wont get imbalanced? But what if I'm limited by my wrist and not my muscles - then they will be imbalanced? And will I get problems then?

I recently started Rippetoe's, but accidentally did workout A (bench/squat 3x5 and deadlift 1x5) all 3 days rather than alternating with workout B (squat, press & clean) in the first week (this week). I had no problems increasing the weight on all three excercises, and have no problems with recovery. Should I keep up with only A or just start alternating next week?

Powerlifter maybe you can help explain this to me...

I have been on starting strength for 5 weeks. I started lifting

bench 40kg
squat 40kg
deadlift 50kg

I have been able to add weight to my deadlift and squat every session, and they are now at

squat 80kg
deadlift 95kg

but I'm REALLY struggling with bench press. I got it up to 55kg within the first 3 weeks on the program, but for nearly two weeks now I have been unable to bench 60kg. I can do one 5rep set but I can't even complete the second set on that weight.

Oh, and I'm 6ft0, started at 75-76kg and was 79.9kg today.

Here you go, got a list of Andy and some others all done in Powerlifting Comps
So I think given we have around 80% less activly participating powerlifters we do pretty well when it comes to the art of pulling.

I got two questions:

1) Direct arm work:
I know that beginners are better off sticking to a few compound lifts and get their biceps/triceps/forearm action that way and have little need for additional curls/extensions but what about if you've been into lifting a bit longer?
What I want to know is- how beneficial do you think is moderate amounts of direct arm work for an intermediate lifter?
I have been training constantly for 1.5 years during which I have gained over 20kg of mass so I don't think I am a beginner any more. By moderate amounts of direct arm work, I am not talking about having a separate day for your biceps and triceps as some people do but instead just do 1-2 bicep/forearm exercises, 2-3 sets each once a week and 2 triceps exercises 3 sets each once a week.

2)
Do you think that a glass of milk with 1-2 tablespoons of whey is a good pre-sleep snack?

Just for the record, my goals are these and in this very order:
1. Gain in muscle mass
2. Gain in strength
3. Gain in athletic ability (vertical jump)

Triceps can have some direct attention after heavy freeweight pressing. But it should be in form with the big lifts so:
Close Grip Bench
Floor Press
Board Press
Skull Crushers are good but the above should take priority.
Biceps don't need much direct attention at all, if anything I would just do hammer curls for a few sets after bench and triceps and leave it at that.

Ok. I work my triceps on my shoulder day so they have seen a bit of pressing before that. I usually do dips for them followed by some cable extensions.

The list is now 12 long as Mark Felix lifted in the GBPF this weekend and pulled 400kgs (320squat & 182.5kg bench)

My lower back rounds at the bottom of my squats no matter how much i try to keep it stright, any ways to help stop that happening

should I switch to low bar squats?

Matt what do you think about beltless work? This seems to be a hot topic at 70sbig for some reason.