While cleaning my desk I found the schedule for my squat triples and deadlift 5-singles-on-2-minutes-rests I made after a terrible start to Nats prep this year. Aside from 2 weeks where terrible recovery fucked me over (Once at my own fault, once at that of finals) I’ve stuck straight to it. Benching had to have a pretty serious deload, but I’m still right where I need to be at the moment, although 400 definitely isn’t happening.
Now for the nerdy part. I base attempt selection off of a 1RM estimating formula I derived that says for a relatively experienced lifter, the relationship between your 1RM and your “X”RM is pretty much constant. So for example, at a point when my 3RM was 460lb I got a single at 501.5 (227.5KG), meaning my 1RM squat is typically going to be around 109.03% of my 3RM squat, and similar relationships for Bench and Deadlift. I don’t use this to say “I’m good for that number” because I’m not Paul Carter, but as a reference to select a third attempt, or pick a weight for a heavy single.
So with where I stand now, as in if I were to start tapering this week, my rep maxes for my lifts from my intensity work and my 3rd attempts would be, respectively 510/556 for squat, 360/374 for Bench, and 515/567 for deadlift. I never planned to attempt the World Record for deadlift, and it remains way out of reach, but the squat World Record in my division of my fed is 545, and the bench one is 369. This puts me in a pretty good position.
I still have another 4 weeks of full intensity lifting before my taper starts though, so if I make all my important lifts in that 4 weeks, which I may or may not, that will put those numbers at 520/567 for squat, 370/386 for bench, and 579 for deadlift, which is a position I’d much rather be in as I’d prefer to break the records on my second attempts, and a 1532 total would be pretty neat.
Time will tell I guess, but it’s nice to know that while I’m still not where I want to be, I’m at least where I need to be.