It is earned . If you have spent any time reading or talking to lifters about training, you will realize that there are more powerlifting routines than there are lifters, because nearly every lifter will design his or her routine, then modify it, and then scrap it for something else. Some will do this between each and every meet. The wiser lifters will tell you that no matter what methods, philosophies, or scientific research there is behind a workout, you must review it and customize it. Always keep a training log .
Knee still hurts from running the bases.
The old saying goes, If we do not study our history, we are doomed to repeat it. If you write down all your efforts, you can see clearly what worked, what didn t, and what left you injured and cursing. I wrote way back in 1995. I discovered that in an 8-week period, I added about thirty pounds to my 5 rep max for bench by doing burnout sets of close grip bench press after my regular bench work, before isolating the triceps. My training partner gets much less effect from close grips, but has made big gains by doing skull crusher supersets.