I have been using a "powerlifting" type plan for several weeks now. It's kind of hard to stay on an exact schedule, working 11-12 hr. days and preparing for a major exam, but I try
Besides, I am not really the training log type (I know, maybe I should be), but I have been alternating DE amd ME sessions for each of the 3 major lifts, and progress has been fast.
I was DL-ing yesterday, and did a few warmup sets with 135, 225, 275 and 315. I then tried 365 and just f-n nailed it (last week I did 355 and missed the 2nd rep). I debated trying 405, but decided on a single w/385. After that I pulled 8 with 315. 405 falls next week!
I have gotten the squat up to 365, and will attempt 385 next ME session. I am aiming for 405 here also within the next couple of weeks. I am also practicing box squats a lot. Bench is 285 and I will shoot for 300+ next time around. Not crazy strong, but it's progress!
Ancillary work includes rack lockouts, rack pulls, good mornings, dips, RDL's and the occasional snatch...whatever else I think of...
This is the first time I have ever had just a pure focus on developing strength, and I love it (never would have known how if not for this site). I'm curious, does anyone else find that, after hitting a 1RM, your nervous system is so cranked that you can drop about 30% of the weight and just do mad reps? I like doing one set like this after heavy singles.
PS: can someone point me in the direction of info on "deloading"? I am not familiar with this. Thanks.