After four months of building strength with the Wendler program, it is now time to test your hard work.
Last week was deload so the first week of this month will be allocated to testing. Ideally, test your 1RM but if you did a 3RM or 5RM last time you can re-test these to have a like for like comparison. If you can, separate the back squat and OHP tests to be on different days – they are together on the program because BBC is only a 3-day per week program. You could do the OHP test in your fourth class in the second week. (Ideally, spread all four tests over two weeks so your body has more time to recover. Rest on the days between rather than doing other classes). Make sure you do a good warm-up before hitting the test – your coach can guide you for this. Females – try to do your tests the week you ovulate as the build up to this will be when you are at your strongest, or at the least, not the week you menstruate/are the weakest point in your cycle.
Make a note of your achievements as you will need these numbers when you start the new strength program in January.
