How to Evaluate Your Performance in the Super Max
At OC Gym, our strength and conditioning facility in Bend, Oregon, we recently wrapped up the “Super Max.” This comprehensive test includes the squat, bench press, deadlift, power clean, vertical jump, and strict press. Participants had 20 minutes per station, lifting in groups of four, with three-minute rotations between lifts. It’s an exciting way to push limits, track progress, and celebrate strength.
Setting Goals for the Super Max
Our goal at OC Gym is to help clients aim for 80-90% of their one-rep max (1RM) on each lift. On days when everything feels right, we encourage you to push past previous limits and chase a personal record (PR). This year, nearly 50 people participated, with many hitting incredible new PRs.
How to Evaluate Your Success
Wondering how to measure your performance in the Super Max? Here are a few benchmarks and ways to evaluate “super max”:
- Beating “Father Time”: If you lifted even one pound more than last year, you’re winning the battle against aging. Maintaining or improving strength year-over-year is no small feat.
- Big Strength Gains: Did you add 30-50 pounds to a lift compared to last year? That’s a testament to your hard work and consistent training. If your body weight stayed the same, these gains prove you’ve become stronger—a powerful weapon against aging and its challenges.
Highlight Reel: Inspiring Super Max Stories
Strength gains aren’t just about numbers; they’re about stories of perseverance and progress:
- Leading by Example: A 65-year-old woman crushed her previous deadlift PR by pulling 240 pounds. She’s not only building a resilient body but also inspiring her family by prioritizing health and strength.
- Midlife Momentum: Several men in their 50s added 30-50 pounds to their totals. These results showcase the effectiveness of their training and the power of staying consistent. It’s a celebration of remaining strong, happy, and healthy.
Missed the Super Max? Here’s What to Do
If you couldn’t participate this time, don’t worry! We’ll be testing one-rep maxes for squats, bench presses, and deadlifts in the coming weeks. Be sure to record your numbers—they’re crucial benchmarks for tracking progress. In the spring, we’ll test the remaining lifts, giving you another chance to measure and celebrate your strength.
What’s Coming Next?
Looking ahead, we’re planning another testing event in early spring, followed by a community potluck. At OC Gym, we believe in setting goals, testing capacity, and ensuring consistent progress—all while building a strong, supportive community.
Ready to Crush 2025?
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Experience the OC Gym Difference
Located in Bend, Oregon, OC Gym has helped thousands of locals achieve measurable results through expert coaching and a supportive community. Discover how we can help you reach your potential—and beyond!
