1RM squat test

Warm up:

  • DB romanian deadlift: 4 x 25, 20 lbs
  • resistance band butt lifts: 4 x 25, red band
  • hip abduction 4 x 25, 40 lbs


  • Barbell back squat: 225 lbs = 1RM PR


  • Linear leg press: 6 x 12-15, 298 lbs
  • Kettlebell goblet squats: 6 x 12-15, 10 kg


  • Medicine ball slams: 6 x 12-15, 15 lbs, 10 lbs
  • Kettlebell swings: 6 x 12-15, 10 kg


  • Leg extension machine: 6 x 12-15, 50 lbs
  • DB calf raises: 6 x 12-15, 50 lbs

Watch the video of me performing the 225 lb squat today: Shaylon_fitnessWonderWoman


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

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