Strength:
Deadlift: 5×5 @ 50% of 1RM
then
Back Squat: 1RM (test)
Helpful Links:
This article touches on the idea that you should learn proper movement patterns even when scaling (ie. squatting to proper depth, head through the window on overhead movements, elbows up on a clean catch, a tight core on push-ups, shoulders back and chest up while rowing, knees over the toes on a power clean catch, etc). Learning improper movement pattern can be troublesome as you move into heavier weight, and can be a harder pattern to break later on. So, even if you are scaling pull-ups with a band, for instance, you still want to make sure you are dropping down to full extension and getting your chin over the bar on the way up.
