Max Strength Benchmarks
Track your maximum strength progression across key compound movements.
Bench Press 1RM
| Date | Weight | Notes |
|---|
| 2024-01-01 | 185 lbs | Baseline test |
| 2024-02-15 | 195 lbs | +10 lbs improvement |
| | |
Squat 1RM
| Date | Weight | Notes |
|---|
| 2024-01-01 | 225 lbs | Baseline test |
| 2024-02-15 | 240 lbs | +15 lbs improvement |
| | |
Deadlift 1RM
| Date | Weight | Notes |
|---|
| 2024-01-01 | 275 lbs | Baseline test |
| 2024-02-15 | 290 lbs | +15 lbs improvement |
| | |
Overhead Press 1RM
| Date | Weight | Notes |
|---|
| 2024-01-01 | 95 lbs | Baseline test |
| 2024-02-15 | 105 lbs | +10 lbs improvement |
| | |
Max Rep Tests
Push-ups (max reps in 2 minutes)
| Date | Reps | Notes |
|---|
| 2024-01-01 | 42 | Baseline test |
| 2024-02-01 | 48 | +6 reps improvement |
| | |
Pull-ups (max consecutive)
| Date | Reps | Notes |
|---|
| 2024-01-01 | 8 | Baseline test |
| 2024-02-01 | 11 | +3 reps improvement |
| | |
Testing Protocol
- 1RM Tests: Proper warm-up, work up to true 1RM with spotter
- Rep Tests: No rest between reps, strict form
- Frequency: Test every 6-8 weeks
- Recovery: Allow 48-72 hours rest before/after testing
Last updated: 2024-02-15