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Well guys and gals, after about 2 or 3 months of lifting high volume, high frequency style (Korte's 3X3), I decided to go back to a traditional powerlifting style routine and test my strength.
The results:
I hit 465 for 4 on the DL, 475 for 2 (no chalk either), and I had never deadlifted over 425 prior. I'm guessing I could nail well over 500 with chalk (520-550). Last year I was cranking 405 for 5 at the most.
I hit 405 for an easy 5, 425 for 4 on the Squat, and I have never done 405 for more than 4 reps before. I'm sure I could hit 470 for one rep. Last year my PR was 370 for 6 on the squat.
This is all raw, no straps, no belt, no suit, no wraps, and the squats are of course at least and inch below paralell (though I don't spend hardly any time down there before exploding up!)
The bench has been the same for the past year (around 350), but I've incorporated close grip decline bench presses to increase my lockout strength. I do need to improve my strength off the bottom as well, so maybe I should hit up some military press or plate raises. Any suggestions? I don't care as much about the bench as I do the squat and dead, however.
On the squat a lot of it is psychological I'm sure - I could probably do even more. But I'm gearin' up! My new years resolution will be to NEVER miss a workout next year, not one, no matter the reason, no matter how shitty the workout will be - this past semester I've missed a lot, and undoubtedly I could be stronger and leaner right now if I was a little more dedicated and careful.
The results:
I hit 465 for 4 on the DL, 475 for 2 (no chalk either), and I had never deadlifted over 425 prior. I'm guessing I could nail well over 500 with chalk (520-550). Last year I was cranking 405 for 5 at the most.
I hit 405 for an easy 5, 425 for 4 on the Squat, and I have never done 405 for more than 4 reps before. I'm sure I could hit 470 for one rep. Last year my PR was 370 for 6 on the squat.
This is all raw, no straps, no belt, no suit, no wraps, and the squats are of course at least and inch below paralell (though I don't spend hardly any time down there before exploding up!)
The bench has been the same for the past year (around 350), but I've incorporated close grip decline bench presses to increase my lockout strength. I do need to improve my strength off the bottom as well, so maybe I should hit up some military press or plate raises. Any suggestions? I don't care as much about the bench as I do the squat and dead, however.
On the squat a lot of it is psychological I'm sure - I could probably do even more. But I'm gearin' up! My new years resolution will be to NEVER miss a workout next year, not one, no matter the reason, no matter how shitty the workout will be - this past semester I've missed a lot, and undoubtedly I could be stronger and leaner right now if I was a little more dedicated and careful.
