so the past three weeks i haven't lifted at all, due to holidays work and illness.
Made it back today and decided to test my deadlift and bench max's, deadlifts started at 264.55 pounds due to not wanting to strip the bar of the clubs 110.23 lbs plates (big mistake), worked up to 418.8 lbs sumo style, my previous PB, failed 440.92 lbs three times which really annoyed me, so i asked the gym owner and current master 3 world record holder what i could do to bring my lift up (was thinking rack pulls, cycling lifts ala westside, good mornings box squats etc) he just looked at me and said, "start by coming down more often"
Then suggested deadlifting heavy twice a week as well as doing heavy hard wide stance box squats on another day.......simple heavy hard work several times a week, hard to argue with him really and makes it all so simple
Bench worked up to 286.6 lbs for a single 11 lbs less than my PB but shoulder injury felt very good
Also cheered up by the fact everyone else was having trouble deadlifting with the 110.23 lb plates on the bar
So not too bad a day, equalled my DL PB and almost equalled my bench, and some insightful tips from a world class powerlifter about keeping things simple......sometimes i do tend to over think things lol