Weightlifting: 405 for 8 Deadlift

 

The PR every workout system is still working great for the Bench and Deadlift. I think it would work well for the squat if I squatted more than twice a week, but alas, that's not really possible, seeing how I have a hard enough time recovering as is. For my squat, I'm currently utilizing a progression scheme where one week I do fifteen singles pyramid style, then the next week I slightly lower the weights (by five pounds per set) and add two reps to all sets, then I do the same for the third (8 sets of 3 reps), fourth (5 sets of 4 reps), and fifth week (4 sets of 5), so by the end, I'm doing four sets of five with almost the same weights I did fifteen singles with. Confusing? It shouldn't be! Just start out with about 70 percent of your training max, then take it up to about 90 percent or more in singles using ten to five pound jumps per set. You don't have to be a genius to think up interesting progression scheme that surpasses the boring "add five pounds to three or four sets" every week.

	1RM	2RM	3RM	4RM	5RM	6RM	7RM	8RM	9RM	10RM
Low Bar Squat	415	380	365	350	360		340	320		315
High Bar Squat	390	365	350	345	340		315	320		300
High Bar Squat (Paused)	365		315
High Bar Squat (No Belt)	365	335	325	325	330			285		250
Front Squat	315	300	300	275	270	255	245	225	215	225
Bench Press	315	285	280	275	265	255	250	245	240	235
Bench Press (Paused)	300	275	265		245			225
Overhead Press	195	185	175	170	170	160	155	150	140	145
Deadlift	510	460	455	425	410	415	410	390	365	360
Deadlift (No Belt)	460		435						365	340
Sumo Deadlift	420	405	405	405	385					315
Clean	235	225	220	195
Push Press	230	205	205	195	185
Incline Press (low angle)	255	245		225	235	225	215	210		205
Close Grip	290	275	265	260	255	250	240	235	230	230