Continuous improvement is the key to long term success. Personal bests of 1 rep maxes are great fun; and they should be celebrated. But what do you do afterwards? You cannot always go heavier all the time. I am a firm believer that once I hit a personal best, my next mission should be to make my current personal best look and feel more like just another rep, NOT an all out effort. If you are successful with this, you will continue to hit better personal bests in the future.
For me, I am practicing this strategy with my one arm kettlebell press. I am not exactly sure when it happened. But I have become enchanted with improving my single arm kettlebell press. It is a process of practice. Ideally I try to make every rep start and end the same. Practice dialing the tension properly. I try to work so much on the details that the process becomes automated and then requires less thought (to some this makes sense, others just think I have a severe case of the OCD). I feel I have been successful implementing this process with the 40kg. Now it has been time to hack away at the 44kg. Almost exactly a year ago I got my 44kg bell. In the beginning it was pretty tough. I would often get stuck in the middle (video below). It took a lot of focus, tension practice drills, and honestly getting a little psyched up. Now, almost exactly a year later.. the 44kg feels more automatic. Still deserves practice and polishing. But I am excited to turn this former 1RM into a 3RM.
*If you watch the current video, first off my wife says my workout attire is ridiculous (camo sweat pants & polar bear shirt). Secondly I was going to go for 2 reps (I have got 2 reps with the 44kg, one other time) but 3 felt within the wheelhouse. I was a bit surprised and had to do a double take to make sure it was the 44kg.. it was!
I salute your continuous improvement to further your strength conquests!
Play strong my friends,
Always Get Better Stronger
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