[jvernacchio]

Hey Cynic,

here is what I just did for Bench for 1RM test.

1. Bar 10 reps just to get the mechanics and shoulders looking for whats coming.

2. 95lbs (1 25 on each side) 5 reps
3. 135 (1 45 each side) 5 reps
4. 185lbs 3 reps
5. 225 3 reps
6 275 3 reps
7 315 3 reps
8 335 2 reps (3 plates and a 10 on each side)
9 365 1 rep (3 plates and a 25 on each side)

Basically I progress with 50lbs of weight each time until I get to about 85% of 1RM. I do the same thing with squats and deads as well. If your lifting lighter you may want to increase with 10lbs each side or 5lbs each side its up to you really. As for rest I take about 3 minutes between sets on the last 3 or 4 when the heavier lifting takes place. Remember this is a max lift day so your not in a hurry and you want to focus so you avoid injury.