I just finished my test day for intermediate, medium load, over 80 kg. My squat and deadlift PR attempts were misses both on the first and fourth weeks of the competition cycle. Bench was a meager 5 lb increase on week 4, day 3 of the competition cycle. My bodyweight is approximately 255 lbs and I am 39 years old.
Starting 1RM's - based upon successful lifts: BS - 455; DL - 505; BP, Paused - 345;
Recommended test weights - BS - 477.5 lbs; DL - 530 lbs; BP - 362.5;
I workout in my garage so a few of the exercises required substitutions. This may have created an issue in my performance, but I'm not entirely sure.
I substituted leg press with safety squat bar front squats, hyperextensions with standing good mornings, incline BP with standing overhead press.
I now have a hyperextension bench so that exercise will be true to form from this point forward.
Regardless, I'm not sure what I should do next. I'm not very confident running the intermediate medium 12 week programming again at nearly the same weights will improve my performance. Do you have any suggestions?
Starting 1RM's - based upon successful lifts: BS - 455; DL - 505; BP, Paused - 345;
Recommended test weights - BS - 477.5 lbs; DL - 530 lbs; BP - 362.5;
I workout in my garage so a few of the exercises required substitutions. This may have created an issue in my performance, but I'm not entirely sure.
I substituted leg press with safety squat bar front squats, hyperextensions with standing good mornings, incline BP with standing overhead press.
I now have a hyperextension bench so that exercise will be true to form from this point forward.
Regardless, I'm not sure what I should do next. I'm not very confident running the intermediate medium 12 week programming again at nearly the same weights will improve my performance. Do you have any suggestions?