Test Week 101: Your Guide to Lifting More (and Better)

TL;DR

• Test Week = planned progress check, not random max-out.
• We taper volume, warm up methodically, and pick smart attempts.
• A PR is more than weight—better form, depth, speed, or even less pain all count.
• Consistency matters. Test a 3RM after 4–6 weeks of steady training, 1RM after 8–12 weeks.
• At the gym: test weeks are built into programming—coaches guide loading, safety, and standards.

What & Why: Testing ≠ Guessing

Training builds strength. Testing proves it.

• Adaptation + taper. After weeks of training, we pull back slightly so fatigue drops while fitness stays. That’s when your best shows up.
• Proof. Numbers give objective data (weight, reps, time), but we also track form, range of motion, and RPE.
• Timing. Testing too early = noise. Testing on a plan = signal.
• Perspective. PRs aren’t only heavier weights. A cleaner rep, deeper squat, or smoother lift is still a PR.

👉 Bottom line: Test Week is a tool to guide training - not an ego day.

How We Run Test Week (Gym Flow)

• Lower volume, normal-to-high intensity. Less total work, but focus is sharp when it counts.
• Clear standards. Full depth, stable bracing, no half-reps.
• Coach-led setup. Spotters, safety pins, attempt selection—everything managed.
• Data capture. We log weight, RPE, and notes on technique.

Test weeks are built right into the plan. Show up, and your coach will guide you step by step.

Are You Ready? Consistency & Readiness Checklist

Minimum training before testing:

• 3RM (3-Rep Max): 4–6 weeks of consistent practice (≈8–12 exposures).
• 1RM (1-Rep Max): 8–12 weeks of consistent practice (≈16–20 exposures).

Quick readiness questions (all “yes”):

• Can you hold technique at RPE 8?
• Pain-free (no joint/tendon flare-ups)?
• Training trend steady or improving?
• Sleep 7+ hours, decent energy, normal motivation?
• Coach greenlight after recent heavier lifts?

❌ Not ready? No problem. We’ll run a heavy single @ RPE 8–9 and estimate your 1RM. Still great data, less risk.

Warm-Up & Attempt Selection (Simple Protocol)

General warm-up (5–8 min):

• 3–5 min light cardio
• Dynamic mobility for hips/shoulders
• 1–2 bracing drills

Example ramp-up (squat/bench):

• Bar × 5–10
• 40% × 5
• 55% × 3–4
• 70% × 2–3
• 80% × 1–2 (RPE ~7)
• 85–88% × 1 (RPE ~8)

Attempts:

• 1RM:
  • Attempt 1: ~90–93% (confident single)
  • Attempt 2: ~97–101% (go for PR or tie with better form)
  • Attempt 3 (optional): Small bump if Attempt 2 was clean
• 3RM:
  • Attempt 1: ~80–85% triple
  • Attempt 2: ~85–90% triple
  • Attempt 3 (optional): Small bump if smooth

Rules:

• Rest 2–4 min between heavy sets.
• Small jumps above 80% (5–10 lb / 2.5–5 kg).
• Stop if form breaks or grinding exceeds 5–6 sec.

Safety: Spotters, safety pins, clear commands. Always.

What Counts as a PR (Hint: It’s Not Just Weight)

• Load PR: More weight.
• Form PR: Same weight, but cleaner.
• ROM PR: Better depth or full extension.
• RPE PR: Same load feels easier.
• Speed PR: Same weight, faster rep.
• Pain-free PR: Same or better result, no pain.

👉 All of these are wins. Celebrate them equally.

Nutrition, Recovery & Lifestyle for Test Week

Nutrition:

• Protein: 0.7–1.0 g/lb bodyweight
• Carbs: Keep carbs in, especially pre-/post-lift
• Fluids: 2–3L/day + electrolytes if sweaty
• Pre-lift snack (60–90 min): 20–40g protein + 30–60g carbs

Recovery:

• Sleep: 7.5–9 hours, consistent schedule
• Deload-ish days: Non-test sessions stay easy (RPE 6–7)
• Movement: 6–10k steps, light mobility

Mindset:

• Process > outcome. Data first, ego second.
• Confidence script: “Clean rep first, PR second—weight follows.”
• Log what felt smooth. That’s your blueprint.

Sample Test Week (Mon–Sat)

• Mon: Back Squat 3RM + accessories
• Tue: Skill + light conditioning (RPE 6–7)
• Wed: Bench Press 1RM + accessories
• Thu: Mobility + technique focus
• Fri: Deadlift 3RM or 1RM (cycle dependent)
• Sat: Optional benchmark metcon (not maximal if Fri was heavy)

Common Mistakes (and Fixes)

❌ Testing too soon → ✅ Wait until consistency thresholds met.
❌ Skipping warm-ups → ✅ Follow the ramp ladder.
❌ Huge jumps → ✅ Use small plates.
❌ Ego lifting → ✅ Remember PRs include form/ROM/speed.
❌ Overdoing conditioning → ✅ Keep non-test days light.

FAQs

How often should I test?

• 1RM: every 8–12 weeks
• 3RM: every 6–10 weeks

Do I need to max out if I’m not 100%?
No. Use a heavy single @ RPE 8–9 and estimate.

What if I don’t hit a load PR?
Log form, ROM, or RPE PRs. They’re real progress.

Will testing hurt my gains?
No - done right, it actually enhances future training.

Call to Action

• Members: Test Weeks are already programmed. Show up, trust the plan, and log everything.
• New here? Book a free discovery call - we’ll map your training cycle and set your first testing plan.

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