## Gains

So I’ve completed the first phase of my training for the powerlifting competition. My training consisted of working each of deadlift, back squat, and bench press to see if I could increase my theoretical 1 rep max. In the first week of this phase, I found my 3 rep max by testing out heavier and heavier weights until I found the maximum amount that I could lift 3 times in a row. From that, I calculated what my theoretical 1 rep max would be (using a handy dandy online calculator like this one). Then, for the following four weeks, I lifted a percentage of that max for 8 reps, then 6 reps, then 3-5 reps, and finally 2-3 reps this week.

Here are my 3 rep maxes from my first week and my theoretical 1 rep maxes calculated from those 3 rep maxes:

Exercise | 3 rep max | Theoretical 1 rep max |

Deadlift | 80 kg | 84.7 kg |

Back Squat | 75 kg | 79.4 kg |

Bench Press | 45.5 kg | 48.2 kg |

And here are the amounts I lifted for 2 reps this week, along with my theoretical 1 rep maxes calculated from them and the % change from my first week:

Exercise | 2 rep max | Theoretical 1 rep max | % increase |

Deadlift | 87.5 kg | 90 kg | 6% |

Back Squat | 85 kg | 87.5 kg | 10% |

Bench Press | 46 kg | 47.3 kg | -2% |

So that last one is a bit puzzling. I’m pretty certain that I didn’t lose strength over 5 weeks of training my bench press. I definitely feel like I’m stronger! I’m guessing that because I wasn’t actually testing to find my 2 rep max, but was just taking a guess at what I’d be able to lift for 2 reps, I must have underestimated my strength and chosen something that was less than what I could really lift for 2 reps. Though to be honest, that 46 kg felt really freaking heavy.

But look at the gains on my deadlift and squat!

And I still have 22 more days to train! I’m starting the next phase of my program on Sunday. So excited!

## Comments |2|

Tags: deadlift, do you even lift?, gains, sports, Strong Side, Strong Side Conditioning, weight lifting

Woot woot go Beth! That is awesome! ??

Good luck…you are working so hard