PH3: Layne Norton's Power And Hypertrophy Trainer, Day 55

Today's the day you've prepped for over the last month. Do yourself a favor and work hard!

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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

Day 55: Rep Test
1

Squat

Rep Test
Squat Squat

2

Bench Press

Rep Test
Bench Press Bench Press

3

Deadlift

Rep Test
Deadlift Deadlift



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


Squat

Weight
Reps

Bench

Weight
Reps

Deadlift

Weight
Reps

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.

3-4 Reps

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.

5-6 Reps

If you complete 5-6 reps with 87.5% of your old 1RM, increase your 1RM numbers by 1-2 percent.

7+ Reps

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!

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