I recently retested my one-rep maxes for squat, bench press, and deadlift after a period of dedicated training. The last time I tested these lifts was six months prior. My previous best squat was 405 lbs, which wasn’t a true max effort due to recovering from a lower back injury. My bench press max was 350 lbs, and my deadlift maxed out at 485 lbs. I was pleased with those numbers considering my circumstances, but I knew I had more potential.
This time around, I took a different approach to testing, opting for an AMRAP (As Many Reps As Possible) set at 90% of my estimated one-rep max. This method allows for an indirect measurement of strength gains or losses. According to research, a true max effort set with 90% of your one-rep max should result in approximately three repetitions.
My first lift was the squat. I loaded the bar with 405 lbs and aimed for as many reps as possible.
My squat AMRAP set resulted in six repetitions at 405 lbs. Based on a one-rep max calculator, this translates to an estimated max of around 470-480 lbs. This is a significant increase from my previous test and confirms the progress I’ve made. A few weeks prior, I easily hit a single rep at 455 lbs, which further validates the accuracy of the AMRAP estimate.
The next day, I tested my bench press using the same AMRAP approach. My target weight was 315 lbs.
I managed eight reps with 315 lbs on the bench press. While the calculator suggests a one-rep max closer to 390 lbs, I believe a more conservative estimate of 365-375 lbs is more realistic. This is still a considerable improvement from my previous max of 350 lbs. The heaviest weight I had worked up to during this training cycle was 345 lbs for a double, which supports the more conservative estimate.
After a rest day, I performed my deadlift AMRAP set.
My deadlift AMRAP was the most disappointing of the three lifts, resulting in only four reps at 455 lbs. This calculates to a one-rep max of around 495 lbs, a marginal increase from my previous max. However, I believe this result was influenced by accumulated fatigue from the prior AMRAP tests. A couple of weeks earlier, I completed two reps at 495 lbs, suggesting my true max is closer to 510 lbs.
Focusing on my lifting technique played a crucial role in these improvements. I’ve been emphasizing proper bracing during squats, which has improved my stability and power output. I’m also paying close attention to squat depth, ensuring I reach parallel without excessively extending the range of motion.
My bench press technique has also seen improvements. I’m focusing on a controlled descent of the bar to the highest point of contact on my chest, followed by a slight pause and a powerful press upwards. This controlled approach has allowed me to handle heavier weights with better form.
Moving forward, I’ll continue to refine my technique and address any weaknesses. Specifically, I plan to work on my flexibility and mobility, particularly in my hamstrings and hip abductors, to improve my sumo deadlift stance.
Several factors contributed to my overall strength gains. Muscle memory from previous training likely played a role in regaining strength quickly. Building confidence through progressively heavier lifts was essential for overcoming any mental barriers. Finally, adopting a mature lifting mentality, focusing on proper form and avoiding ego lifting, allowed me to train consistently and effectively.
In addition to training, I’ve maintained a moderate caloric surplus to support muscle growth and recovery. The limited access to gym equipment during the pandemic forced me to focus more on barbell lifts, which has positively impacted my overall strength development.
Overall, I’m extremely satisfied with the progress I’ve made, adding over 100 lbs to my total in just six months. This demonstrates the effectiveness of consistent training, proper nutrition, and a focused mindset.
