TAKE THE TEST

You will need the following information:

1 - Your Weight In KG

2 - Your current 3 Rep Max* scores for:

Deadlift

Squat

Bench Press

Pull Ups

*This is the weight you can SAFELY, with good form and technique, lift for 3 continuous reps.

See Technique Tutorials Below​

Deadlift

Squat

Bench Press

Pull Ups

Safety Points:

Work to your own ability level

Use a spotter at all times

Consult medical professional if you have underlying injury

Watch technique videos first

Do not perform a 3 rep max if you are unsure of technique or have any doubts


THE TEST

Male Calculations:

Exercise

Weak As P**S

Average Joe

Strong As F**K

Super Hero

Deadlift

<BW

BW - 1.5 x BW

1.5 - 2 x BW

>2 x BW

Squat

<0.75 x BW

0.75 - 1.25 x BW

1.25 - 1.825 x BW

>1.825 x BW

Bench Press

<0.5 x BW

0.5 - BW

BW - 1.325 x BW

>1.325 x BW

Pull Ups

<3reps @ BW

3reps @ BW

3reps @ BW + 0.125 - 0.25 of BW

3reps @ > BW + 0.25 of BW

Female Calculations:

Exercise

Weak As P**S

Average Jane

GI Jane Strong

Super Woman

Deadlift

<0.75 x BW

0.75 x BW - BW

BW - 1.5 x BW

>1.5 x BW

Squat

<0.5 x BW

0.5 - 0.75 x BW

0.75 - 1.425 x BW

>1.425 x BW

Bench Press

<0.425 x BW

0.425 - 0.572 x BW

0.572 - 0.856 x BW

>0.856 x BW

Pull Ups

Static Hold 20sec

Eccentric x 3

3reps @ BW

3reps @ > BW + 0.05 of BW

* BW = Bodyweight

* All calculations are for a 3 Rep Max​


How To Improve Your Scores:

  • If you have more than 6 KG of excess Body Fat…
  • Get you nutrition in check and get this extra fat off.

    Its doing nothing for you and will affect all your scores since they use bodyweight to calculate.

  • For the Deadlift, Squat, Bench Press and Pull Ups - the 5 x 5 method works really well and is so simple!

Perform 5 sets of 5 reps at 80% of your 3 rep max with 90 secs to 2 mins rest between sets.

This works well done as your FIRST exercise in a session after warming up and mobilising effectively.

You can then move on to accessory exercises that will assist that main lift.

Let us know how you get on!

If you need any help, don't hesitate to reach out.

Team RMF​