My primary goal is to get stronger in the Big 3, and my secondary goal is to put on size. In my experience, they will go hand-in-hand.
*EDITED FOR UPDATES:
I figure it’s worth putting up my lifting history and current “milestone” lifts.
I got into lifting seriously for wrestling my sophomore year of high school. At the time I had been benching for a few years, and it was the only thing I was doing remotely correct. I joined the powerlifting team after wrestling season, since it seemed to be the thing to do. Finally under some decent tutelage, I learned squats and deads and improved my bench technique.
I was on my way to beating pretty much every school record in the 165 class junior year, but I hit my first injury bug then; I herniated a disc squatting (which I attribute to constant deficit deadlifting-I did not agree with this even then and I would never teach beginners a deficit DL now), which took me out of the meet and killed the progress I was making.
By the end of senior year, I had gotten my DL back to where is was at 360x6-7, squat was 315x6-7, and bench 250x6-7. I did pretty bad at my last full meet considering those numbers and hit 375-275-375 for a 1025 total at 165. If I knew how how to prepare for a meet, I probably could have added 100 pounds to that, but I won my weight class easily.
Moving on to college…entered around 160 pounds, lifts about the same as above. Then I started to get a little bigger. By the end of freshman year, I was 195 with some decent numbers: 380x7 squat, 315x6 bench, 225x7 muscle clean. I quit deadlifting because I despised it (thanks again, deficit sumos). I benched 395 at 193 in a bench-only meet, but that was the last powerlifting event I participated in.
Unfortunately I yo-yoed for most of college, and by the 4th year I was 205 and had only progressed to 360x6 bench. Squat was non-existent, as I lost what it meant to have good form and developed sever tendinitis in my knees. I basically bro-trained for three years and it destroyed my body. While doing that 360x6 bench, I could barely lower the bar to my chest because of the pain in my shoulder, and it was chronic for over a year leading up to that.
This is why you should not be an idiot like me and listen to your body. All of this led to me being broken down and burnt out, so I finally bit the bullet and took time off after 8 years of training.
The road back has been fun and enlightening. In the meantime I graduated, got my shit together and am now in grad school pursuing an Master’s in Biomechanics. I started lifting again at about 170 pounds with almost the exact same lifts I had in high school. It’s been about 3 years since I started lifting again (the layoff was about 4 months), and I’ve gained a steady 10-15 pounds per year and am sitting on 215 right now.
Along the way I’ve relearned to squat, picked up deadlifting again (even if it’s on again, off again), and have put up some decent numbers. I will eventually do another powerlifting meet, I just haven’t decided yet when to make my glorious return to the sport. Here’s some current milestones, though in two months I’ll probably be way past them:
Push/Pull 11/9/13:
Gym/Meet lifts:
S 515w/501.6
B 435/418.9
D 600/600.9