1RM Test Week

Program Description

This test week is used to find your 1RM. Follow the protocol and limit the time per lift to 20 minutes maximum. If you feel like you can do more, too bad. Next time you test yourself you have a better feeling what you’re capable of, so don’t sweat it now. The program tests two big lifts per day, allowing you to fully recover during the week. Each test day should take 60 minutes. Do a 10 min warm-up, 20 min test per lift and some light work or mobility afterwards. Do some very light exercise in between the test days, but focus on recovery. You can also test 1 lift per day, but don’t do any accessory work after the test. Just go home and recover. Keep in mind, testing like this should only be done 1 or twice a year. A spotter can be helpful for safety purposes.

Program Overview