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BendtheBar 10-31-2011 09:53 AM

How To Test Your One Rep Max
Some links on how to test your 1RM:

How Do I Find My Max Lifts? - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.


For squat and deadlift, after warmup sets, work your way up in weight by 30-35-40 pound increments. If you squat and deadlift under 300 pounds, increments of 25-30 are fine. If you squat and deadlift between 300-400 pounds, use 30 pound increments. If you squat and deadlift over 400 pounds, 30-40 pound increments work better. Use your best judgment. You don’t want to be performing 20 single reps on a max lift day.

If I am going for a 1 rep max (1RM) for squat and deadlifts, I will:


1355 (warmup)
2253-4 (warmup)
3151 (warmup)
3801 (last max -120 pounds)
4201 (last max -80 pounds)
4601 (last max -40 pounds)
510 (attempt at new max…if I feel strong, I will go for 525, 535, etc, but I will ALWAYS try to get a new max…if I make it, I will try another attempt with more weight)
520 (if I made the last new 1RM…if I make this one, I will try one last 1 RM)

My squat buildup is the same, although I might do move the increments in the buildup to 30-35 pounds.

For bench

135x5x2sets (warmup)
1853-5 (warmup)
2251 (max-55)
2451 (max-35)
2651 (max-15)
2851 (new max…last was 280)
…if I make that easily, I will bump up 10 pounds…if not so easily 5…if I make that lift, I will throw on another 5 and make a third go at it
Here is one that is bench specific:

How To Test Your Bench Press One Rep Max - Primal Lifter

Shadowschmadow 10-31-2011 09:58 AM

That's roughly the way I do it. Although, when I get to where I'm peaking I'll make smaller bumps of 10-15lbs. If I miss the lift, I usually take a 5-10 minute break and then retry the lift. Depends on how/why I failed.

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