Name: Playbook - Hannah Bower - Max Testing Week: Bench Press + Deadlift
Uploaded: 2025-12-03T15:39:07.975Z
Duration: 45 min
Description: Max Testing Week: Bench Press + Deadlift

Janine

205 deadlift, 95 bench press! My upper body is surprising me

mary kate

I can see now the hard work is paying off.

Dominique

Janessa Orwig

Traditional Deadlift Max: 145 lb
Bench press max: 150 lb 
I can officially bench press more than I weigh which will only increase over time 😎🤘🏻💪🏻

Today you will get a base marker for you 1  REP MAX for bench press and deadlift

There will be adequate warmups and rest to ensure you safely can test yourself. 

👉🏽Testing Protocol if you don’t want to do the 1RM. You will test 2-5 reps to get an estimated 1RM

👉🏽Calculating Your 1RM
Using the Brzycki Formula:
1RM = Weight × (36 / (37 - Reps))

Example: If you lifted 200 lbs for 5 reps
1RM = 200 × (36 / (37 - 5))
1RM = 225 lbs

At the end of the 12 week training phase, we will test again so you can see your amazing progress

This will help prepare your body for the maximum testing. Each Test will have a detailed description of how to test! PLEASE read it!

Recommended reps: 8-10
Recommended sets: 1
Recommended band tension: light

Substitution: Use a light pair of dumbbells for bent over reverse flys, can also use cables 

Form:
-Start standing with your ribs stacked over your pelvis and feet firmly planted in the ground
-hold your band folded in both hands, or
Your cables crossed 
-lift your hands shoulder level out in front of you
-as you begin your pull, engage your scapula by retracting your shoulder blades together
-pull your wrists apart keeping a slight bend in your elbows
-pull until your arms are out at a T position 
-wrists stay level with your shoulders
-release the tension in the band or cable by adducting your arms back together
-repeat

Banded Pull-Aparts

This looks a bit like a cat dog but it is not quite the same. In this exercise, we are solely focusing on the shoulder girdle.

So really placing emphasis as you retract the shoulder blades: pulling them as down & back & as close to each other as you can.

Then pushing through your hands and rounding your back. Round as if you’re trying to stretch your hands and your mid back as far always as possible form one another.

You also want to think about pulling your scapula away from on another! How big of gap can you make between your shoulder blades.

Exhale as you protract (round) and inhale as you retract (arch)

Protraction and retraction of scapula

Recommended reps: however many feels good, or 😊 10 to start 
Recommended weight: none 

Modifications: limit range of motion/reps 

Form:
-start on hands + knees
-knees are underneath hips, hands are underneath shoulders
-back is neutral (no arching or rounding), hips are square to the ground 
-with an inhale you are going to very slowly begin to arch your back a single vertebra at a time
-think about pulling your hands to your knees and knees to your hands 
-go slow
-go as far as range of motion allows
-then you will exhale expanding each vertebra at a time again 
-think about pulling the ground between your hands and knees away from each other 
-repeat

Banded Cat Cow

Recommended rep: 5-10

Modifications: no band

Substitutions: regular floor glute bridge

Form:
-Secure a resistance band around a stable anchor point like a door frame or squat rack. Ensure the band is taut when you’re in position
-Lie on your back on the floor, facing away from the anchor point.
-Keep your knees bent at 90 degrees, with feet flat on the floor, hip-width apart. 
-Engage Your deep core
- Maintain a neutral spine throughout the movement, avoiding overarching your lower back.
-Lift one foot off the ground, extending the leg straight out. You can keep the knee slightly bent or fully extended, depending on your flexibility and strength.
-Hold the resistance band with both hands, gripping the handles or the band itself. 
-Extend your arms out in front of you at chest height. Your arms should be directly in front of your sternum, not too high or too low.
-Push through the heel of your foot that remains planted on the ground.
-Drive your hips up toward the ceiling in a glute bridge position. Your glutes, hamstrings, and core should be engaged at the top.
-At the peak of the bridge, your body should form a straight line from your shoulders to your knee (not arching your lower back). 
-Make sure the weight is shifted to your planted foot, and your pelvis is level.
- Hands stay firmly extended above chest entire rep resisting the pull of the band

Glute Bridge Palof

Warmup

Deadlift 1RM:
Just barbell →10
50% x 5 → Rest 2 min
60% x 3 → 2 min
75% x 2 → 3 min
85% x 1 → 4 min
95% x 1 → 5 min
100% attempt → Record! 


Modifications: sumo deadlift, suitcase squat 

Form:

	•	“Chest up”
	•	“Push the floor away”
	•	“Hips and shoulders rise together”
	•	“Squeeze glutes at top”
	•	“Soft knees, hard glutes”
Common Faults to Avoid
	•	Rounded back
	•	Losing neutral spine
	•	Excessive knee bend
	•	Pulling with arms
	•	Shifting weight forward
	•	Losing core engagement

- Step into the middle of the hexagon of the trap bar, your feet about hip-width apart
- Flex the knees and hips so that you can grip the handles of the bar, using a neutral grip (palms facing in)
- Drive through the heels, extending the knees and hips to move the weight upward
- After the bar passes the knees, pull your shoulder blades together as you drive your hips forward
- Pause at the top before lowering the weight by flexing the hips and knees, guiding the bar back to the floor with control
- The bar path should be straight up and down in the pull and also as you lower the bar

Trap Bar or Conventional Deadlift

Bench Press 1RM:

Empty bar x 10 → Rest 1 min
40% x 5 → 2 min
60% x 3 → 2 min
80% x 2 → 3 min
90% x 1 → 4 min
95% x 1 → 5 min
100% attempt → Record

👉🏽Setup and Positioning
Foot Position: Plant feet firmly on the floor, slightly wider than hip-width. Keep them planted throughout the lift - no lifting or moving.

Back Arch: Create a natural arch in your lower back while keeping your glutes and upper back on the bench. Your lower back should have space underneath.

Shoulder Blade Setup: Pull shoulder blades down and back, creating a stable shelf. Maintain this retraction throughout the entire lift.
Grip: Grip slightly wider than shoulder-width with hands evenly spaced. Wrists should be straight and strong.

Eye Position: Position yourself so the bar is directly over your eyes when racked.

The Lift
Unrack: Lift the bar straight up and slightly back over your chest/nipple line. Get your bearings before starting.

Descent: Lower the bar under control to your chest, touching around nipple level. Elbows at about 45-degree angle from your torso.

Pause: Brief pause on chest (competition style) or touch-and-go for training.

Press: Drive the bar up and slightly back toward your eyes, following a slight arc path.

👉🏽Verbal Cues by Phase
Setup Cues
	•	“Pin your shoulder blades to the bench”
	•	“Chest up, shoulders down and back”
	•	“Dig your feet into the ground”
	•	“Create your arch”
	•	“Squeeze the bar to death”
	•	“Bend the bar in half” (creates lat tension)
Unrack Cues
	•	“Strong unrack”
	•	“Lock it out”
	•	“Get tight”
	•	“Find your position”
Descent Cues
	•	“Control the weight”
	•	“Pull the bar to your chest”
	•	“Elbows in”
	•	“Stretch your chest”
	•	“Let it sink”
	•	“Patient descent”
	•	“Own the negative”
Bottom Position Cues
	•	“Big chest”
	•	“Stay tight”
	•	“Maintain your arch”
	•	“Keep your feet planted”
Press Cues
	•	“Drive through the floor”
	•	“Push the weight away”
	•	“Explode off your chest”
	•	“Drive up and back”
	•	“Leg drive now”
	•	“Press like you mean it”
	•	“Attack the ceiling”

👉🏽Bench Press Common Mistakes
Losing Shoulder Blade Retraction: Letting your shoulder blades come apart during the lift, creating instability and reducing power.

Flaring Elbows Too Wide: Elbows at 90 degrees to torso instead of 45 degrees, stressing the shoulder joint.

Bouncing Off the Chest: Using excessive bounce to help the lift instead of controlled touch or pause.

Lifting Feet: Raising feet off the ground, losing leg drive and stability.

Losing Arch: Flattening your back against the bench, reducing your natural leverage.

Uneven Bar Path: Bar drifting forward toward your feet instead of up and slightly back toward your eyes.

Pressing to the Wrong Spot: Touching too high (toward neck) or too low (toward stomach) instead of nipple line.

Weak Unrack: Poor bar positioning after unracking, starting the lift from the wrong position.

Uneven Grip: Hands placed unevenly on the bar, causing it to tilt or rotate.

Wrist Position: Letting wrists bend back instead of staying straight and strong.

Barbell Bench Press Max Test

Max Testing Week: Bench Press + Deadlift

This workout feels humongous!!! Super high volume. It might be just me though 😂 if I push the weight in back squats and sumos, I don't much left in the tank for the single leg high volume stuff, WOOF!

Miranda

Taylor

I so wish I had more time for this one today… I’ll be coming back to it!

Wrapped| Week 4 Day 5| Lowerbody

I took my time and did all of it. I enjoyed the stretches, mobility core and also running at the beginning.

Wrapped| Week 4 Day 3| Deep Core + Mobility

Will definitely go heavier on the finisher next time. Still felt it though 🙌🏻

The workout is bomb, but let’s be real…. that thoracic stretch is always clutch!

Wrapped| Week 4 Day 4| Upperbody

Rose

Wrapped| Week 4 Day 2| Upper Body

Woo always get nervous about leg workouts!! But love getting them done!

Andrea

I know my quads hate to see this workout coming

Rachel T

Wrapped| Week 4 Day 1| Lower Body

Those drop set Bulgarians got the glutes burning! Loved it!

I loved this. I didn’t get to finish due to some hip discomfort but overall it was a challenging workout!

Jaime

Those depth drops are harder than they look. And the med ball twists are harder too only because you’re trying to keep your balance at the same time. I really enjoyed the mobility at the end. One side was definitely tighter than the other. Killer workout. - I’ll be doing this one again!

Chelsi

Wrapped| Week 3 Day 5| Lowerbody

Love the incremental pause lifts! Very effective!

Wrapped| Week 3 Day 4| Upperbody

I enjoyed it and did all of it through even the optionals this time. I find it very helpful and informative.

This is always a welcome stretching session each week!

Wrapped| Week 3 Day 3| Deep Core + Mobility

I enjoyed it and I did felt my body fighting against it especially the shoulder press trying not to arch my back.

Christy

Hannah’s alter ego should be Hanz and Franz because she’s here to pump 👏 you up!

Wrapped| Week 3 Day 2| Upper Body

I enjoyed it and it got easier but I still do feel it.

Zarah

Wrapped| Week 3 Day 1| Lower Body

Whew! Loved the last set with the bridges and copenhagens!! 
I was/am in a funk today and was hoping this would help and it did! Not as much as I wanted but now I’m too tired to be ambiently annoyed so calling it a win 🏆

Morgan

I enjoyed it and finished after midnight! My legs definitely are on fire 🔥

I’m love a good lift! Jello legs are the best!

Stephanie

Wrapped| Week 2 Day 5| Lowerbody

Kelsey

I enjoyed it and I did felt my arms burned in the end. I am glad I had it saved in my favorites to be able to complete it.

Wrapped| Week 2 Day 4| Upperbody

Mindset 3: Motivation

Completed yesterday but forgot to finish in app. Did stairs rather than run and was short on time so had to rush a bit but still enjoyed it!

This workout included such beautiful ranges of motion! Really felt like self care 💕

Sally

Just focused on the hip mobility. It’s 🔥

Michelle 

Wrapped| Week 2 Day 3| Deep Core + Mobility

I think I’ve been converted to liking running??? I did the sprints and then just kept going? Never saw myself as a runner but I’m here for it honestly 🏃🏻‍♀️💨

I got it done and really enjoyed it! Upper body soar and tired.

Wrapped| Week 2 Day 2| Upper Body

Increased weights, feeling sluggish after the holiday so this felt good to be intentional about. Did both the knee CARs and 90/90 swivels bc I’m not quite sure I’m doing the CARs right 😅

Thank you Hannah for this post turkey day sweat! (Yes I know I’m behind on days 🙃)

Fabulous!!  Had to modify the curtsy lunges by decreasing the height and body weight, same
With the step ups. There darn joust won’t cooperate.  But amazing workout. Lifted heavier and added a set.  ❤️❤️❤️

Wrapped| Week 2 Day 1| Lower Body

Lisa

Brittany Carteaux

Wrapped| Week 1 Day 5| Lowerbody

I enjoyed it and learned some new things and my arms did burned in the end.

Loved it!!  Upper body will be sore today 🥰🥰

Wrapped| Week 1 Day 4| Upperbody

I loved this! The pvc pipe mobility definitely was surprising how well I felt things given a little extra feedback! Excited to continue to grow

Erin

Love really
Focused mobility, breath and core work! I definitely need to more of this!!

Brook

Wrapped| Week 1 Day 3| Deep Core + Mobility

Very impressed with myself on those sprints!! Wasn’t sure I still had the 10mph sprints in me post vacay but I did!! Also really needed that thoracic mobility at the end after some 10hour flights. Feeing much more limber but expecting to be sore tomorrow 🤪

The timer on the AMRAP - I wish there was a way to hear the minute cues on the timer

Noelle

Wrapped| Week 1 Day 2| Upper Body

Jaci Jo Krogman

This felt so good! Just got back from a 3 week vacation and came back with a cold but really wanted to get back in the gym and back on routine so I told myself I’d try, took it easy and felt so good!! Definitely could go heavier but didn’t wanna push too hard first day back

NEW! Wrapped| Week 1 Day 1| Lower Body

Increased hip thrust from 240 to 275! And got 25 push-ups (on toes) in 45 seconds - up from 20. 💪🏻

Max Testing Week: Hip Thrust + Push-up

I enjoyed the test and gotten more gain definitely in both since last time.

I don’t have leg press at home so tested with suitcase deadlifts and that increased from 155 to 165.

And for pull-ups. I have not yet conquered a full unassisted pull-up but when I first tested 12 weeks ago I could barely hold my chin above the bar for 3 seconds. Today I held it for a full 10 seconds and felt super strong right up to the end! HUGE progress!

Leg Press stayed at 425 but I wasn’t struggling as much as I was at the start. That equals a win!

Chin ups: 3 full pretty ones and 2 eccentric. 
Thats a slight increase of 200% 😎

Max Testing Week: Chin Up + Leg Press

A great refresher videos before doing them.

Traditional Deadlift: 170 lbs - 14% increase 

Bench Press: 160 lbs. - 7% increase

I enjoyed being challenged in the end. I really pushed myself through.

I’m always amazed when I do these! I know I’ve put on muscle and feel stronger but testing it is so eye opening to how much my body has changed in 12 weeks. 

Squat increased from 170 to 190.
Military press increased from 80 to 100.

Max Squat: 165 lbs. - 10% increase 
Max Military Press: 65 lbs. - 8.33% increase

LETS. GOOOOOO!!

Max Testing Week: Squat + Overhead Military Press

11/10/25: Single Arm Row- 50 lbs 11% increase from the start

I did good for getting back into it after being off and on sick last month.

Max Testing Week:  Row + 1 Mile Run

Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Added a couple sets on some bc I was feeling good!

Hannah….we have to talk. I almost cursed you out on the split lunge box jump superwoman move. I’m not there yet. I cannot do that move at all LOL. I did try tho 🥲
However, the rest was really good 😛

This one felt hard today, but I did it anyway!

Phase 3 Athleticism| Wk 4 D4| Glutes, Hamstrings & Adductors

Great range of motion. I need to work on my balance !

Phase 3 Athleticism| Week 4 Day 3| Sprints + Core

Kara

Gabi

It may be “shorter” but it’s still 🔥 🔥 🔥

Phase 3 Athleticism| Week 4 Day 2| Chest, Back & Core

Lexi Lou Williams

Phase 3 Athleticism| Week 4 Day 1| Glutes, Quads & Abductors

I love the finisher for this one! I was able to recruit my back way more with the Superman rainbows this week. So much so that I had to drop the weight a bit for the last round 😅

😲 
👆🏻
the face I made when I did 5 full, unassisted pull ups! 😎🥹🎉

Phase 3 Athleticism| Week 3 Day 5| Upper Body + Sprints

Whew this was hard today. Felt unfocused and a lil negative so those split squat jumps had me saying some bad words but the finisher cheered me up ☺️

Phase 3 Athleticism| Wk 3 D4| Glutes, Hamstrings & Adductors

Whew!! Thought I might die but I didn’t and I did the sprints at 11 mph which still doesn’t seem real to me but I didn’t that!!!!!!

Bruh…. This will give you the best sweat sesh and making you feel like you can do ALLLL the things! Great start to the day!

Phase 3 Athleticism| Week 3 Day 3| Sprints + Core

Increased weights in just about everything, 1000% sure I’ll be feeling that tomorrow 🤪

Slow and steady makes ya sweat and the muscles B U R N

Phase 3 Athleticism| Week 3 Day 2| Chest, Back & Core

😮‍💨😮‍💨😮‍💨
First 30min I was feeling pretty good and confident… and then I got the accessories and got my butt kicked!! Felt good tho and hit some prs on the dead stop squat 💃🏻💃🏻💃🏻

This one has quickly become one of my all time favorites! It’s such a good workout and will make you ✨ glisten ✨ like Glenda!

Phase 3 Athleticism| Week 3 Day 1| Glutes, Quads & Abductors

Delaney

Phase 3 Athleticism| Week 2 Day 5| Upper Body + Sprints

Arpita Malhotra

Beast mode activated. 🥵 this phase is my FAVORITE.

Jordan

Phase 3 Athleticism| Wk 2 D4| Glutes, Hamstrings & Adductors

Courtney

Ariana

Phase 3 Athleticism| Week 2 Day 3| Sprints + Core

I already know I’m gonna be sore from those plyo pushups again 😅

Got more done than I thought I would! Increased weights in just about everything and kept it pushing! Feeling good, know I’ll feel like mellow tomorrow 😮‍💨

Emily

Phase 3 Athleticism| Week 2 Day 2| Chest, Back & Core

I always leave the gym looking like I don’t know what hit me after your workouts 😆

Upped weights and got my butt kicked but think I could still go a bit heavier for some. Very cool to see and feel the strength built from phases 1&2

Phase 3 Athleticism| Week 2 Day 1| Glutes, Quads & Abductors

I’m over here fighting for my life with these workouts and the grandpas at the gym keep coming up to me telling me I’m kicking butt 😆

Anna

Birthday workout today!! Those Superman’s were the death of me.  Def something to improve on.

Phase 3 Athleticism| Week 1 Day 5| Upper Body + Sprints

Had a lot of people watching the split jump ups! Never knew I had that much power in each leg until today!!💪🏼🫶🏽

Madison

Awesome workout. I had to modify the jumps due to my bad hips. But overall I got a great sweat and feel great

Phase 3 Athleticism| Wk 1 D4| Glutes, Hamstrings & Adductors

Those sprints! Fast and flat felt so much more doable after phase 2 with the 8 percent incline

Omg this hurt so good!! Loved it, I didn’t know I could run that fast!!

Perfect Saturday workout after night shift 🤩🤩🤩

Phase 3 Athleticism| Week 1 Day 3| Sprints + Core

This was an awesome upper body. Love this new program ❤️❤️

Phase 3 Athleticism| Week 1 Day 2| Chest, Back & Core

Got to finish it all but the core! Next time!

Sweaty mess. First workout in 2 weeks because of life.  I feel like I lost all my progress. Extremely frustrating. But I showed up for myself.

Phase 3 Athleticism| Week 1 Day 1| Glutes, Quads & Abductors

Phase 2 FORGE| Week 4 Day 5| Glutes, Hamstrings & Abductors

Phase 2 | DELOAD Forge| Week 4 Day 4| Upper Body + Core

I won’t lie I do this workout at least once or twice a week now. I know it’s a series but it’s so fun to do this full body workout!

Really enjoyed the run today and didn’t have to take any breaks! This deload week has been nice to feel the progress I’ve made in the prior phases with lower weights or reps and it feeling easier

Phase 2|DELOAD FORGE| Week 4 Day 3| FullBody Strength

Just what I needed today. Really have loved the running on upper body days

Max Testing Week: Bench Press + Deadlift

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