How to increase my bench, deadlift and squat PR?

[rohitbiruli008]

Hello my fellow lifters,
I have a meet in 3 weeks and my PRs are 105 kgs in bench, 180 kgs in deadlift and 135 kgs in squat. I want to increase my PR for my upcoming meet. What are some tips?

[shades777]

try dumbbell chest press because unlike the bench press you don't need assistance to do dumbbell chest press, and for squats try just doing body weight squats in higher amounts, like reps of 20 until you can do 50 and do 500 a day,
hope that helps

[rohitbiruli008]

Bodyweight squats? Seriously bro, how's that going to help?

[shades777]

do 100 and get back to me haha, you be surprised

[shades777]

or 500

[Anonymous]

Progressive overload. Either do an extra 5 rep each set, or do an extra set or just slowly up the weight each set.

[rohitbiruli008]

Thank you. I will give it a try

[Opinion Owner]

Also, take it slow when doin each rep to increase time under tension. Don’t rush it, my boyfriend have always told me to spend more time during the eccentric portion (when you slowly drop the weight or when pushing the weight up in a bench) aim for 3 seconds