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How often do you retest your max lifts?
Posted on 4/14/26 at 1:54 pm
Posted on 4/14/26 at 1:54 pm
I am about to finish up an 8 week program, PPSA Stronger than a garlic milkshake. All of the PPSA programs are based off of your max bench, squat, deadlift. I feel like all my maxes have went up over the past 2 months and want to make sure I keep pushing myself when I start a new program.
Should I retest my maxes again before starting a new program? How often do y'all retest your maxes, whether that be 1 rep max or training max?
ETA: I'm almost 40 so having a 600lb DL isn't a priority for me, but I do want to continue to get stronger.
Should I retest my maxes again before starting a new program? How often do y'all retest your maxes, whether that be 1 rep max or training max?
ETA: I'm almost 40 so having a 600lb DL isn't a priority for me, but I do want to continue to get stronger.
This post was edited on 4/14/26 at 1:56 pm
18
Posted on 4/14/26 at 2:14 pm to MarkInTable
For PPSA I go up 5 for upper body and 10 for legs every month (if I complete every rep for the month, if not I redo the same and try to get them all).
I rarely do a true max but am wanting to redo my bench max sometime this year.
I rarely do a true max but am wanting to redo my bench max sometime this year.
Posted on 4/14/26 at 2:14 pm to MarkInTable
My plan is to restest everything the week after I finish the program. Will treat it as a deload week with the exception of testing my maxes in the 3 big lifts and possibly OHP.
Posted on 4/14/26 at 6:22 pm to MarkInTable
Pretty much never. Just increase your training max
Posted on 4/14/26 at 7:43 pm to MarkInTable
I don't.
Just do progressive overload. Try to go up 5 pounds or so every week or do 1-2 more reps of the same weight.
Maxing out just increases injury risk without much benefit unless you are a powerlifter
Just do progressive overload. Try to go up 5 pounds or so every week or do 1-2 more reps of the same weight.
Maxing out just increases injury risk without much benefit unless you are a powerlifter
This post was edited on 4/14/26 at 7:44 pm
Posted on 4/14/26 at 8:01 pm to Yeti_Chaser
quote:
Pretty much never. Just increase your training max
This
Posted on 4/14/26 at 8:47 pm to PillageUrVillage
So in my situation...if my squat max was 200 before this program I would bump my max to 210 and bump my 150 bench to 155 for the next program?
Those aren't my real numbers, but that seems low. I guess progressive overload FTW!
Those aren't my real numbers, but that seems low. I guess progressive overload FTW!
Posted on 4/15/26 at 4:55 am to MarkInTable
Never because I don’t want to tear something. I quit caring about ‘maxes’ 20 years ago.
Posted on 4/15/26 at 6:43 am to MarkInTable
I don’t. I just get giddy when I can get 2x6 8 with my working sets so I can bump up and go back to 2x5 AMRAP
Posted on 4/15/26 at 9:34 am to MarkInTable
It builds up over time.
You also gotta realize, if you’re initially training your numbers skyrocket because of nervous system adaptation along with how your CNS recruits the motor units and not just muscle hypertrophy,
But there comes a point in the pursuit of strength where it can take years to get even 20-30 pound gains (that’s more of the case with Olympic weightlifting and not necessarily powerlifting) due to the amount of technique and precision involved
You also gotta realize, if you’re initially training your numbers skyrocket because of nervous system adaptation along with how your CNS recruits the motor units and not just muscle hypertrophy,
But there comes a point in the pursuit of strength where it can take years to get even 20-30 pound gains (that’s more of the case with Olympic weightlifting and not necessarily powerlifting) due to the amount of technique and precision involved
Posted on 4/15/26 at 10:45 am to MarkInTable
Never.
Some lifts I have never maxed in 32 yrs of gym
Some lifts I have never maxed in 32 yrs of gym
Posted on 4/15/26 at 11:10 am to MarkInTable
Depends how I'm feeling. I like to train heavy, i compete in strongman off and on.
If I'm in a good extended strength training phase- and think I can hit a big single- I'll do it.
If I'm in a perpetual banged up training phase- like I am alot as I get older- I won't.
Did break a TX state record last spring. So that was fun. Stronger now, but no motivation to reset it unless I hear somebody else is breaking it I guess.
If I'm in a good extended strength training phase- and think I can hit a big single- I'll do it.
If I'm in a perpetual banged up training phase- like I am alot as I get older- I won't.
Did break a TX state record last spring. So that was fun. Stronger now, but no motivation to reset it unless I hear somebody else is breaking it I guess.
Posted on 4/15/26 at 11:53 am to MarkInTable
I just finished garlic milkshake lat week. I did test mine on bench, squat, and deadlift. But im pretty sure I left a little in the tank.. it just seemed like I didn't figure my training max right. I used those numbers, and am going back to greyskull next week.
Posted on 4/16/26 at 3:46 pm to MarkInTable
What is the point of a "Max" outside of athletics or powerlifting?
Posted on 4/16/26 at 6:02 pm to DCtiger1
quote:
What is the point of a "Max" outside of athletics or powerlifting?
Re-establishing dominance over your teenage son. Of course, this strategy has an end date. I think I still have 2 years on him though.
Posted on 4/16/26 at 8:45 pm to MarkInTable
I don’t. One rep max lifting is retarded.
Posted on 4/17/26 at 5:52 am to DCtiger1
Having a general idea of a "max" helps when following a program that uses percentages based off your "max" for each set 
BACK SQUAT 5@67% 5@75%, 3@82% 2@87%, 2@90%
BENCH PRESS 3 reps @ 70%, 78%, 85%, 88%, 88%
BACK SQUAT 5@67% 5@75%, 3@82% 2@87%, 2@90%
BENCH PRESS 3 reps @ 70%, 78%, 85%, 88%, 88%
Posted on 4/17/26 at 8:01 am to MarkInTable
quote:
How often do you retest your max lifts?
I'm a little different than most because I'm a conjugate method guy. Max Effort lifts are a part of my training. I train them once or twice a week. They range from 5rm to 1rm and they are staggered with my lifting. Max effort lifting is good for strength gains but it's also great for tendon strength.
The body needs stress to grow. There are two basic laws, Wolff's Law (bones) and Davis's Law (soft tissue). There's nothing wrong with max effort lifting as long as it's part of a consistent routine and you listen to your body. Consistent max effort lifting will increase tendon and ligament strength, if used with good form and listening to your body.
Posted on 4/17/26 at 8:57 am to MarkInTable
quote:
Having a general idea of a "max" helps when following a program that uses percentages based off your "max" for each set BACK SQUAT 5@67% 5@75%, 3@82% 2@87%, 2@90% BENCH PRESS 3 reps @ 70%, 78%, 85%, 88%, 88%
I just use the Calculator since I work out solo.
Posted on 4/17/26 at 1:05 pm to MarkInTable
Sets of 3 reps? You don't need to max to do progressive overload. Maxing is nothing but an ego lift after age 22
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