3-rep max lifts for mid-2015

Recent 3 rep maxes or approximately:

Front squat 176 x 3

Shoulder press 84 x 3

Deadlift 220 230 x 3

Bench press 122

Back squat 190 x 4

7/7/15: front squat to 3-rep max of 175. It was hard enough that I felt sure I would fail with more weight. I was surprised I was able to go this heavy. I waited at least two minutes between sets.

7/8/15: shoulder press to 3-rep max of 38 kg in our garage. (83.77 lbs for a calculated 1-rep max of 88 lbs.) Not bad.

I plan to test several more 3-rep maxes this month to re-establish a baseline. I’ve been working out, but not methodically. I quit karate because I wasn’t getting enough down time and I wasn’t fully committing to karate either.

7/18/15. Wanted to find a three rep max deadlift but got to a two rep max of 225. I had done a 15-12-9 workout of cleans and dips earlier in the morning.

8/10/15. I did a 3-rep max deadlift  on Friday the 7th and got 220, for a calculated 1-rep of 233. Today I got a 3-rep max bench press of 122 lbs.

8/15/15. Back squat “3-rep max” based on an estimated 1 RM of 210; I actually did 190 x 4 for a calculated 1-rep max of 216.

8/17/15: deadlifted according to this week’s Wendler scheme of 1+ at 95% of 1-rep max. I got 3 at 230 for a new calc. 1-rep max of 243.