What do you call that test. We did that at Crossfit and it was a great benchmark.
Regarding the bench press of 110: that sounds great to me. It's always an individual goal. I would like to suggest... rest is the key to strength. I am not trying to design a program for you. But the key to improving bench is heavy weights and rest. Can your body do that, no idea.
I remember... Crossfit total. But wait, Crossfit total is Press (as in military press), (not certain) squat, and Deadlift. I do not like Press.
Thanks! Yes, you're right. Objective numbers don't matter. It's just frustrating when my boyfriend's 1RM on bench exceeds 300 pounds, and I'm helping him load a bar well over 200 pounds for several sets. But that's unusual even for men his age with a lot of experience, and out of proportion compared to his other lifts.
(Deadlifts, now, those are another story. He keeps joking that he'll need to take steroids to stay ahead of me, as his deadlift hovers above 400. I'm already at 75% of that after a little over a year of lifting. He says that even two months ago when I tested at 260, he was amazed. He said even most men have a plateau before that, while I still haven't hit a sticking point. When comparing my lifts to other women in my age and weight category, my bench and squat numbers are novice, while my deadlifts are more similar to someone who's been seriously training for several years. I'm really in this for the deadlifts. I wish I'd discovered this aptitude when I was much younger!)
On rest - I think I mentioned this - my trainer has me rest one week out of every four. It feels weird to laze about for an entire week, but it seems to pay off. Not just performance, but joint happiness. Heavy lifting puts a lot of strain on ligaments, especially when you're gaining strength quickly. This (plus my known elbow/triceps issues) is the same reason my trainer has me targeting 5-8 reps per set for bench, whereas I target 3-5 for deadlift and squat.
My trainer is a big proponent of "doing less." Thus I have three workouts a week - and during hypertrophy, only two. Lots of rest. He is the first to tell me that he is NOT a power lifting coach; he's always trained people with more of an interest in rehab, overall fitness, or improving climbing/skiing/cycling. But working with him has always kept me injury free, and I'm making huge gains, and he is really good at figuring out and fixing my compensation problems - so I feel lucky to be able to train with him. My number one goal is to avoid injury, number two to improve function, and number three is racking up big numbers - but that last one is the most fun
I choose to track squat, deadlift, and bench as my metrics because they are the three powerlifting moves, and I've toyed with the idea of competing eventually. Because they're the power lifting moves, it's also relatively easy to find stats for weight/age etc, so I get some idea of what's realistic or possible. My workouts are largely designed to get those three numbers up as fast as possible (without injury). It really just started with wanting to pursue deadlift strength, and then the other two just seemed like natural additions.
Here's how my trainer has me do the 1RM test. I do deadlifts, then benches, then squats. Three minutes between sets, even for the warmups. Start with a very light set of 5, then up a bit and 3, then 2, then 1, and keep trying one rep until either I fail, or my trainer declares I'm done. For example, I went to failure on bench and squat, and he even gave me a second shot at 200 pounds for squats. But even though we both knew that I had a bad start for the 300 pound deadlift, he wouldn't "let" me go any higher. He saw some form stuff creeping in. There's no point risking injury to "prove" that I can lift five more pounds.
When you do maxes in Crossfit, I'm guessing they're not quite as leisurely?