In terms of strength gains, what do you consider a ‘good’ weight progression over a 12-month period? Also considering that body weight remained roughly the same (167 lbs at 5’11) and that I’ve been weightlifting for about 3 years now (now aged 33).
I just finished my last ‘peak’ week of your Strength and Size program, and when I compare my PRs to those of a year ago, I managed the following increases (except for Bench Press):
High-Bar Back Squat – 260 lb to 280 lb
Conventional Deadlift – 345 lb to 360 lb
Strict Military Press – 135 lb to 150 lb
Bench Press – 200 lb to 200 lb (maintained)
The problem is that my strength gains went through waves over the past year, as I completed different types of cycles throughout the year, i.e. from your 915 program to an Olympic weightlifting program, back to a 915 cycle, then did a ‘body comp./hypertrophy’ program (John Rusin’s FHT) and then finally your Strength and Size program for the last 16 weeks.
In other words, some of the strength gains I had made early in the year I had ‘lost’ in favor of other attributes. For example, my Deadlift 1RM went from 345 in January of 2017, down to 335 in early September, and up to 360 in January 2018. My bench press 1RM (my weakest point) went from 200, to 180 in the summer back to 200 now.
Therefore, I am not sure how I should assess my progress. If I looked back at my last 12 months of training, I definitely improved my form (creating and maintaining tension throughout the body), and throughout the heavy low reps, I managed to keep solid form. Also body composition is better than a year ago. But otherwise, I feel like in terms of strength my gainz have been marginal, especially when it comes to upper body movements.