Max Testing Week: Bench Press + Deadlift

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