My recent focus has been on maximizing my squat, bench press, and deadlift performance. In my last attempt, I managed to squat 405 pounds for six reps, a result I was extremely pleased with. This previous test was an AMRAP (As Many Reps As Possible) set, while this time, I opted for a true one-rep max test for greater accuracy. My bench press resulted in 315 pounds for eight reps, another satisfying outcome. My deadlift, however, was a bit disappointing at 455 pounds for four reps. This time around, I’m determined to see significant improvement in my deadlift performance. My goal is to push past my previous limitations and achieve new personal records in all three lifts. I’ve been dedicating myself to consistent training, focusing on proper form and progressive overload. I believe that consistent effort and attention to detail will be key to unlocking my full strength potential.
My first max bench press attempt was 370 pounds. This was performed during the final week of my new 10-week powerbuilding program, which culminates in a max test week. I’m currently in the deload week as I write this, and I’m thrilled to announce that the program is now available for pre-order. I’ve poured six months of work into this program, and I genuinely believe it’s my best yet. It includes a comprehensive PDF, a custom Excel spreadsheet for tracking progress, a technique handbook to overcome sticking points, and video demonstrations of every exercise.
While I was happy with the 370-pound bench press, I identified two areas for improvement: maintaining a tighter butt position and improving the pause on my chest. My butt tended to rise slightly, a technical flaw in powerlifting competitions. To address this, I’ll position my feet further forward in future attempts. I also aim to pause the bar on my chest for a longer duration and reduce the depth of the sink.
Feeling confident after the 370-pound lift, I decided to push further and attempt 385 pounds. I added elbow sleeves, believing they provide a 5-10 pound advantage. Unfortunately, this attempt was unsuccessful. The addition of the sleeves might have altered my groove, but regardless, 385 proved too heavy on that day. While I didn’t achieve the lift, I learned a valuable lesson about attempting near-maximal weights. It’s crucial to use safety pins in a squat rack for added security when attempting weights you’re not certain of hitting. Despite the failed attempt, I remain optimistic about my bench press strength and anticipate further progress as I begin a bulking phase.
For my deadlift, I managed 520 pounds, although I believe I had another 10-20 pounds in reserve. This weight is significant for me as it surpasses my previous competition personal record of 517 pounds. Years ago, my channel intro featured me attempting a 539-pound deadlift, which I failed at the time. I’m now confident that I’m back in that all-time personal record territory. Furthermore, my back feels great, making the decision to leave some weight on the table a wise one. I’ve been actively working on improving my lockout control and stability, addressing the shakiness I often experience. By incorporating low block pulls, I’ve strengthened my grip and hip stability, which were evident in the controlled lockout of this lift.
My squat test began with 455 pounds, a weight I consider my current comfortable benchmark. After this warm-up, I added 10 pounds, reaching 465, a weight I hadn’t lifted in years. The lift felt surprisingly easy, prompting me to attempt 475 pounds. Despite a slightly shaky walkout, the lift was successful. I’m pleased with this result, and I attribute it to two key factors. Firstly, I’ve been consciously trusting my back more, overcoming my tendency to stay upright due to past lower back issues. This has improved my balance and allowed for a more natural forward lean. Secondly, I’ve incorporated heavy walkouts to acclimate my nervous system to heavier weights.
These new personal records highlight two crucial takeaways for training. First, consistent technique work is essential. Focusing on submaximal lifts with proper form has greatly improved my consistency and efficiency. Second, training hard is paramount. Regularly pushing myself with near-maximal sets, combined with consistent technique work, has yielded significant strength and size gains. A balance of intensity and proper form is crucial for long-term progress.
