Pats goal was to increase his 1RM (one rep max) on his 3 main lifts… deadlifts, back squat & barbell bench press, he done just that!
We built his foundations with some higher rep sets (8-14 reps) and then progressed into a 5,3,1 (explained at the bottom) protocol to then increase his 1RM.
He went from lifting:
Deadlift 110kg to 180kg
Back squat 70kg to 150kg
Barbell bench press 50kg to 100kg
Which is a mass amount in relation to your 1RM increases and this was all done in just over a year! Well done Pat
This is an assending programme where the volume begins high with a lower work load and then these variables change to a lower volume to higher work load:
Week Reps Work Load
1. 5 87%
2 3 93%
3 1 100%
After completing increase your new 1RM target (be realistic on how your previous 1RM felt) and then work off of these number for the next 3 weeks. Rinse and repeat.