A few things:
You say it's been a month since you did the 445 for four reps set. What did you do in the month between that and trying to pull 495?
455x4 is easily a 495 1 RM, maybe more. But you said yourself, prior to your record with the 455, your previous best was a double with 405.
Think about that for a sec broski. To make that jump alone was something of a miracle. When you pulled 405x2, did you expect to single with 455, let alone much more?
How, then, are you going to improve your 1RM by 50 pounds plus in just a couple or three workouts?!
Mike, I dunno what, if anything, you're running. If you are "on," I would say you should keep doing whatever. Even still, breaking 500 requires a plan -- and I don't just mean a good, non-tiring warm-up routine. I mean a weeks-long plan.
The 455 is still very new to your system. Master it with sets of flawless singles and, depending on your schedule, try an equal number of sets of doubles in the next phase.
I would then drop the volume a hair but raise the weight a little -- say, going from 4-6 sets of 455x2 to 3-5 sets of 460 for three. Deload a little, ease back into it, and in short order, you'll have 475 for sets of doubles.
At that point, 500 should be an easy single.
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Ok. I made the jump in weight because (i think) i have been putting effort into my glutes. I never used to. I have an A and B leg workouts which ive detailed here in the past. One day i squat heavy and then hit sissy squats and extensions hams calves get 1 exercise each. About 3 days later i hit reverse lunges romanian deadlifts and bulgarian split squats. Hams calves again. I swear by this routine. I had been hitting it for about 5-6.weeks at home before the gym opened back up.
Also it been more like 3 weeks not a whole month if that matters.
Anyway i appreciate the input.
