Max Testing Week: Squat + Overhead Military Press

Welcome to testing week! Before we launch into your NEW 12-week program FORGE next week, we’ll establish your baseline numbers for all major lifts. These initial measurements will serve as your starting point, so you can track your progress and celebrate your gains at the end of the program👏🏼 Today you will get a base marker for you 1 REP MAX for squat and overhead military press (shoulder press is acceptable too) 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. Please do this if you aren’t comfortable with your lifts and form. 👉🏽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