Another trainer is doing a runner! I've only been training with Mitch for two months, and now he's heading off to university, so he won't have the time to workout with me any more. And what a two months it's been. I've made incredible progress due to Mitch teaching me ways to improve all of the big lifts, by using a series of cues for each one. That's done wonders for my confidence, too.
As this was Mitch's last day at ABsolute Fitness, he decided to do the same strength assessment that we did in our first session, to see if I'd improved. All of the following routines were to determine my 3 rep maxes for each movement.
Here's what I did on Monday, June 30:
3RM (projected 1RM)
Back squat; a2g: 215lb x 3 (245lb)
Bench press: 145lb x 3 (165lb)
Deadlift: 275lb x 3 (300lb)
And this is what I managed today:
3RM (projected 1RM)
Back squat; a2g: 225lb x 3 (250lb)
Bench press: 160lb x 3 (180lb)
Deadlift: 315lb x 3 (340lb)
That's solid progress. I'm particularly pleased with the bench press numbers, as I felt like I'd stalled with these. All three lifts are 3 rep PRs. I've squatted 225lb to parallel before, for one rep. Before I started training with Mitch, I'd only ever done a one rep bench press at 145lb, so that's a big improvement. My 1RM for deadlifts was 325lb, but 315lb for three reps is pretty good.
I did 215lb last week, but didn't want to push my luck. I wanted to get back my confidence after my spectacular fail-and-bail while doing pause squats with Mitch on Monday. A small increase today did just that. Plus it's still a 6-rep PR.
Pause back squats
175lb x 4
185lb x 4
190lb x 4
200lb x 4, 4, 2+1
I failed pretty spectacularly with my last set. I got stuck in the hole attempting the third rep and had to bail, dropping the barbell noisily. Mitch helped me rack the bar, I rested a bit, then tried - successfully - for a third rep. I got stuck again attempting a fourth, but Mitch was spotting me and helped me back up. Ordinarily, I would have been disappointed at my failure, but this was a heavy routine, and a bit more ambitious than the last time I tried the same thing. At least I had the confidence to try, and also to try again after failing a rep.
215lb x 4, 4
225lb x 4
40lb x 12, 12, 12
I ran out of time because I'd spent so much time warming up and resting between squat sets. I was still tight from last week's heavy leg day with Mitch, so I really did need to warm up well.