Every time you've loaded the bar, squatted a bit deeper, pushed with more intensity, or pulled even harder, you've been doing it for today. Don't let the pressure get to you. Trust that you are ready.
After a solid warm-up, load 87.5 percent of your 1RM onto the squat bar. Today, you're going to try to lift that number for reps. Rest as long as you need to, then do the same for the bench and the deadlift. If you've been doing the program correctly, you should be able to lift this amount for at least 3-5 reps on each lift
Once you've completed the rep test, be sure to write down how many reps you performed on each lift. These numbers are important because they're what are going to decide if you are able to move on to the next block.
Phase 3: Max Weight Calculator
Answers are rounded to the nearest 5lb weight.
Under 3 Reps
If you moved your bar for fewer than 3 reps, I want you to reduce your max-lift number by 2-5 percent and repeat Block 1. There's no need to feel shame if this happens to you. All it means is that we didn't quite get your numbers right on the first try. Keep your chin up and work hard.
If you can complete 3-4 reps with 87.5% of your old 1RM, then you can move on to the next block. However, don't increase your 1RM numbers. Keep them the same when you plug the numbers into the Phase 2 calculator.
If you complete 5-6 reps with 87.5% of your old 1RM, increase your 1RM numbers by 1-2 percent.
If you get 7+ reps or more with 87.5% of your old 1RM, add 2-3 percent to your old 1RM and move on to the next block!