One principle drilled into my head by my coach, and one I drill into everyone as well is the 1 Kilo Rule. This rule is one of the simplest ways to ensure progress in your training, and over a long period of time can result in a significantly higher total. 

The 1 Kilo Rule: When one is attempting a PR of any kind, you must first attempt a 1 Kilo PR, before making a bigger jump. 

Often, beginner lifters will work up to a max, tie their previous PR, then jump 5kg, and miss the lift. Experienced lifters will instead work up to 2-4 kilos under their previous PR, then make a reasonable jump to the 1 Kilo PR, and after successfully completing that lift, will then make a conservative jump to another PR, usually 2-3 kilos. Regardless if they achieve the second PR or not, they have already guaranteed a PR for the day with the 1KG PR, and anything else is just icing on the cake. 

While I’m sure you may be thinking, “but if you made the 5kg PR, you’d have a higher total, load it on the bar, raise hell, praise dale!” And if you are thinking that, you will likely have a very short lifting career and probably post “come back PR’s” on your instagram often. 

Don’t post comeback PR’s. Win medals instead.