How do intermediate, non-competitive, lifters prepare for a 1RM day at the end of a training program? I have been doing a quite linear PTTP SFL barbel course program since Jan. 27th. I will end my gym membership on March 27th and switch to KB and Muay Thai (for fitness) in April. I have been quite consistently training 4 and recently 3 days a week. One week off due to a business trip a couple of weeks ago. I did 70KG bench and will test 75KG (bodyweight) this past Friday. I am training bench for the first time. I did DL and did 1*5 and 1*4 at 125KG, but failed the 4th rep of the second set. I was tired on Friday. I have done 120 at 2*5 no problem. My previous 1RM last year this time was 145KG but I now know that it probably looked like a Romanian deadlift. Improving form was one of my goals this year. I want to test 150KG. However, I had a bad session on Friday and 150 feels far away right now. I have days I can train on Mon and/or Tuesday and then test day on Wednesday. How should I train/rest and prepare and do my warmup sets on the 1rm test day? Also, should I stick with bench first and then DL as I have trained it? The DL is more important to me than the bench. I did my homework and searched online but there was no consistency in the advice. Some of it seemed stupid as well. I am almost 50 so volume and recovery is an issue. I seem to respond to the high frequency and intensity low volume of the PTTP program. I stuck to the program. Same workout for two months, and I would really like to reach my goal.