Before you begin testing, go through the mobility drills and a dynamic warm-up. Once you have that done, begin by warming up your squat. I want you to follow this strategy:
- 8 reps at 30%
- 6 reps at 40%
- 4 reps at 50%
- 2 reps at 60%
- 1 rep at 70%
- 1 rep at 80%
Once you've done this, you're ready to begin your attempts. If you feel stiff and need an extra warm-up set or two, then take it. But don't wear yourself out doing a warm-up. Save most of your energy for the 1RM attempts.
Attempt 1: 90-94% of your current or estimated 1RM. If your last warm-up set felt really easy, go to the higher end of that range. If it felt heavy, then start on the lower end.
Attempt 2: 96-100% of your 1RM. If your first attempt felt really easy, start at the higher end of that range. If it felt heavy, start at the lower end.
Attempt 3: 100-104% of your 1RM. If the second attempt felt heavy, go for the lower end of that range. If it felt light, go for the higher end.
Rest as long as you need to between attempts. You should feel completely rested and prepared before you go for your next attempt.
Lifting heavy weight can be dangerous, so I recommend using a good spotter for your bench press. If you can use bumper plates while you squat, do it so you can ditch the bar without ruining the floor. Or, make sure the safety bars are up and ready.