On April 5th, the gym did a crossfit total. I chose aggressive weights and scored 615.09lbs without missing a single rep. I should have been more agressive.

Since that time, I’ve been gradually increasing the weight of my lifts. I’ve achieved a new PR in both the squat (5 reps of 220lbs) and shoulder press (1 rep of 53kg, or 116.84lbs) and because of this, my total is now at least 634.46lbs.

Now is where I put on my fortune-telling hat. A conservative estimate of one’s max weight of a lift can be calculated by dividing the 5-rep max weight by .85. I use .80 for my shoulder press though, since I know this to be more accurate from my own experience. Since I’ve been increasing all of my 5RM weights in the past month, my 1RM should be quite a bit higher than my PR weights.

Predicted 1RM

• DL – 5@285lbs =~ 1@335.29
• S – 5@220 =~ 1@258.82
• SP – 5@100 =~ 1@125
• Total 719.11

An increase of 100lbs in one month. Sweet!

I am planning to continue with my strength-biased programming through the month of May, and then retest my crossfit total. By that time, I should be able to hit pretty close to 800lbs.