Hello everyone !
I had been working out seriously for a year and wanted to break from my routine and focus on strength, especially my lower-body; so I decided to try the 915 routine. Here are the numbers:
Squat: 110kg (242 lbs) => 130kg (286 lbs) x2: I know I could’ve pulled a third one but the program was about good form and on the second rep I started to bend slightly forward at the middle. I am very happy with my squat results for I my numbers were stuck for several motnhs. The first rep was flawless even though I was “affraid” to put on that weight that seemed so heavy for me (I used 130 when doing half squat and they were so hard) During the program I finally found the stance that was the best for me, and now I can feel and use my hips properly, so I know it is just the beginning!
Bench press: 110kg (242 lbs) => 115kg (253 lbs) : the explanation for my poor number is technique. Eventually I hadn’t figured out my foot positioning and during the first phase I wouldn’t know because I had always benched like that and as the weight weren’t that challenging, I used less leg drive. But starting at the week 6 when I had to give it all I noticed it wasn’t good enough. I tried several ways, foot out front, on the toes… Sometimes I would slip or my butt would come off the bench or I couldn’t use my legs… So my numbers were stuck the last three weeks so I did singles at 90-95% to figure out foot positioning. Anyway I found it on the testing day so I still pulled 115 which I didn’t think I could do cause my strength and technique dropped down the last three weeks. Anyway now I have figured out my technique so
Deadlift: 160kg (350lbs) => 180kg (405lbs) x2: The first one went fairly well, the second one was a bitch of a lift, obv my legs aren’t as strong as my back and I pulled my hips less low and transfered more weight on my back so it was really hard. My abs are way stronger now I was doing my sets of 2 @170kg without belt easily.
Power clean: 80kg (180lbs) => 90kg (205lbs) nothing much to say here, I didn’t really focus on that lift cause I know my technique is less than stellar and there is nobody around to teach me. Anyway my form and confidence improved. On the PR I muscled up a bit the weight, like a strongman because of that. More of a strength than technique pull alas… (bar wasn’t close enough to me…)
Physically: not much difference, I gained 1 kilos but I lost some fat, and (finally!) packed some muscle on my quads, and on my back. I was affraid that such low volume would deflate me but CT knows better!
So in the end I am very satisfied with the program, my strength, technique, and mind-muscle connection improved. I don’t have pics but I’ll take some for in 4 weeks I’m gonna try the power look!
Fantastic program Coach! Cheers!