This always makes me laugh…next time you are in the gym….ask someone what they bench or what they squat or deadlift…I’ll pretty much guarantee they’ll tell you their personal best. This is just plain retarded…who cares what you did once upon a time….what can you do NOW. People often ask why I test so much and why I don’t give people more time between testing or questions that are actually just statements phrased as questions…what they are really trying to say is that I test too much and that I should give athletes more time between testing. Well let me tell you a few things.
1. Testing is not a life or death situation…I mean this is obvious…but you would see that it isn’t obvious to some people…I have a heap of chokers…athletes that fall to pieces in testing to the extent that they’ve done more in training than they are able to get out in the session we call ‘testing’. However, if you test often enough…which you will if I’m coaching you….eventually it doesn’t become a big deal…it is just something you do every 4-6 weeks.
2. In relation to point 1…learning to deal with pressure and being able to punch out a performance when asked is a good ability to have if you’re an athlete. Being able to ‘lift your game’ when you need to…often guys come in feeling like shit….who cares…not me….we test anyway. Even if it’s bad…you do it again in 4 weeks and it becomes just a blip….if you feel bad and you do well….then excellent…it should give you confidence in your ability to ‘dig out’ a performance when needed.
3. Testing takes time to get used to…there are a lot of things you need to become accustomed to…for example. The order of testing…we bench for 1RM, do pull ups for reps to failure, then as many push ups then inverted rows as possible in 60 seconds followed by a 1RM trap bar deadlift. If you have a huge miss on your bench….I mean a grinding it out for 3-5 seconds off the chest only to miss…you are going to be fried for the rest of your testing….or if you hit a massive PB on your bench…you will also generally be fried for the rest of your testing. You can apply this rule anywhere along the testing time line with the exception of the last lift. Any outstanding performance will take a good bit out of you…but you have to suck it up and get on with it.
4. Testing is fun. It is a chance to rub your dominance and superiority in everyone else’s face and the often you get to do that the better.
I tested with Paul when he had his testing on Monday and these were my results:
Bench – 140kg
Pull Ups – 9 reps
Push Ups – 39 reps
Inverted Rows – 21 reps
Trap Bar Deadlift – 180kg
Now that’s pretty ordinary…not bad…not great…I’ve been back training properly for 4 weeks now…so I tested and that’s where I am at. That information is a lot more valuable to me than my list of PB’s…which read:
Bench – 195kg
Pull Ups – 18 reps
Push Ups – 72 reps
Inverted Rows – 41 reps
Trap Bar Deadlift – 265kg
I’m NOT a 195kg bencher…I’m a 140kg bencher…I can’t do 18 pull ups…I can do 9….do you see where this is going. Personal bests are fine but they don’t mean a thing. You are what you are NOW.
I have written my program and I am going to test on the 1st of July and I am going to do the following:
Bench – 150kg
Pull Ups -12 reps
Push Ups – 50 reps
Inverted Rows – 30 reps
Trap Bar Deadlift – 200kg
If I don’t do that then I will have to make a new plan. Because by the start of the next AIL season I want to do the following:
Bench – 175kg
Pull Ups – 20 reps
Push Ups – 80 reps
Inverted Rows – 45 reps
Trap Bar Deadlift – 250kg
To do that though I have to keep training, keep testing and keep passing all the milestones along the way.