We will be re- testing your 3RM [Rep Max] on the deadlift, back squat and strict press which is the most you can lift for 3 reps. All 3 reps must be with good form and within safety – do not ego lift!
We will also test your 3RM Front Squat and Bench Press [Do not go to failure unless you have a spotter]
In addition you will re-test a max effort on strict pull ups and ring dips [ 30 sec for those using bands]
When building a 3RM we are looking to gradually increase weight till no more can be lifted. A good warm is needed [see below] as well as adequate rest between attempts – 2 – 5 min between attempts.
*Please record all the results for future reference*
Day 1
Warm Up strict press:
3 Rounds
10 Scap Press
10 Banded Presses
10 Band Pull Aparts
Then:
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
Build to a 3RM Strict Press
1 x ME Strict Pull Ups or 30 sec ME Banded Strict Pull Up
Warm Up Deadlift:
3 Rounds
10 Single leg deadlift
10 Banded Good mornings
Then:
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
Build to a 3RM Deadstop deadlift
Day 2
Warm Up Back Squat:
3 Rounds
10 Air Squat
10 Goblet Squat
Then:
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
Build to a 3RM Back Squat
1 x ME Strict Ring Dips or 30 sec ME Banded Ring Dip
Warm Up Bench press:
3 Rounds
10 Scap Press
10 Press Ups
10 Band Pull Aparts
Then:
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
Build to a 3RM Bench Press
Day 3
Warm Up Front Squat:
3 Rounds
10 Air Squat
10 Goblet Squat
Then:
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
Build to a 3RM Front Squat