12th September 2010 to 14th January 2012 – 283 kg at a handle height 390 mm to 292 kg at a handle height of 385 mm (in preparation for the 300 kg Farmer’s Walk)
My Deadbar lift from 385/390 mm has improved from 283 kg to 292 kg in 489 days which is 2.4%.y-1.
12th August 2007 to 14th January 2012 – 183 kg × 11 reps to 203 kg × 10 reps (plus the mono hooks are 25 mm higher in the second video)
My Squat from 1025 mm for 10/11 reps has improved from 183 kg to 203 kg in 1616 days which is 2.5%.y-1.
25th July 2010 to 29th December 2011 – 143 kg × 8 reps to 145 kg × 8 reps (a couple of kilos gain, whilst weighing a couple of kilos less)
My Squat from 765 mm for 8 reps has improved from 143 kg to 145 kg in 522 days which is 1.0%.y-1.
Some Thoughts
I consider 2.5%.y-1 to be about normal for me – the 1.0%.y-1 rate of gain for the full squat is somewhat less though this is because I generally find that full lifts progress slower, additionally on that day I felt the squat wasn’t as fresh and springy as it could have been.
Note to work out percent per year I do the following (taking the first example in this post);
- 283 kg to 292 kg in 489 days is 9/283 = 0.0318, i.e. a 3.2% gain in 489 days.
- To find the gain in a year do; (3.2/489) × 365.25 = 2.4%.y-1
To work out the days between each date go here.
Lots of skwat and dead style stuff. Do you do similar partials for presses? I seem to remember push presses and the like.
I do push presses and presses but not in partial style, though with presses I sometimes do them in pumping half rep style. I occasionally do overhead supports.
So no partial bench lockouts?
I did them many years ago but it never gave me much other than the ability to do bench lockouts.
I see. Surely carryover is a contested issue in strength training. Perhaps just some nice triceps size would result!