It’s been a while since I’ve properly tested my one-rep maxes on the squat, bench press, and deadlift. After recovering from a lingering injury, I’m finally ready to push my limits and see where my strength stands. I recently completed my squat and bench press tests, and today, I’m tackling the deadlift. I’m incredibly motivated and eager to share my journey to new personal records. My training has been revitalized, and I’m more focused than ever.
My pre-workout routine for a max deadlift day is crucial. I’m using a potent pre-workout supplement and fueling my body with a protein-rich oatmeal meal, along with some fruit for added energy.
I arrived at the gym ready to test my deadlift, only to find the usual platforms unavailable due to flooding. Undeterred, I improvised a setup using yoga mats. I’m committed to a thorough warm-up, including foam rolling and hip mobility work, before progressively pyramiding up to my max weight. I’ll start with lighter weights and gradually increase the load, doing singles once I reach heavier weights.
Deadlift setup with yoga mats
475 pounds felt surprisingly easy, which has me considering jumping straight to 500. However, I decide to take a more cautious approach and try 485 pounds first.
485-pound deadlift
485 pounds is a new 3-year PR, and I’m thrilled! Sumo deadlifts are known for being slower off the floor compared to conventional deadlifts. The lift felt smooth throughout the concentric phase, with no significant sticking points. While 500 pounds is a milestone, I’m choosing to stay at 485 for today. I’m confident I’ll surpass 500 in future tests.
I’ll wrap up my leg workout with some machine squats, glute-ham raises, and calf work. Then, it’s back home to analyze the footage and review my squat and bench press maxes from earlier in the week.
Leading up to the max tests, I made several adjustments to my training. I reduced accessory lift volume, incorporated a practice day working up to 90% of my maxes to build confidence, performed a walk-out with 405 on the squat to reacclimate myself to heavier weights, increased my carb intake the day before testing, and ensured a full rest day before each test.
High bar squat
On Tuesday, I weighed in at 163 pounds and began with the squat. I warmed up as usual and reached 365 for a single, which felt great. I prefer high-bar squats as they allow for a more upright posture, reducing lower back strain, even though it makes the lift more quad-dominant. In my next training cycle, I’ll transition to low-bar squats to engage my hips and glutes more effectively. Achieving 405 pounds on the squat felt like a significant mental barrier had been broken. I’m pleased with the lift, although I’d like to improve my descent speed.
Bench press
Next up was the bench press, which almost didn’t happen due to an off day. The warm-up sets felt slow and sluggish, but I decided to push through. Surprisingly, 345 pounds moved much smoother than the warm-ups, highlighting the importance of pushing through challenging days. I managed 350, utilizing hip and leg drive while maintaining proper form. I also sink the bar into my chest before pressing, adhering to competition rules. I believe I have 365 pounds in me on a good day.
Sumo deadlift with straps
Finally, there’s the deadlift. Due to a previous asymmetrical back injury, I’m using straps for added safety. I pull sumo as it’s biomechanically similar to conventional deadlifts and allows me to lift more weight. I focus on taking the shortest grip path to maximize efficiency.
I’m excited about my progress and anticipate significant gains in the coming months. I’ll continue to refine my technique and work towards even greater strength.
