PH3: Layne Norton's Power And Hypertrophy Trainer, Day 19
You used your rest day to catch up on food prep and physical recovery. Now you're ready to hit the iron hard and test your limits!
Like last week, you'll take the final sets of your deadlift and bench press to failure, using a spotter for safety. Don't be alarmed if you can't do much more than you did last week. If you've been following the PH3 Trainer faithfully, you're getting stronger.
Keep in mind that you're only taking the deadlift and bench press to failure; you still need to leave some reps in reserve on the accessory exercises. Doing AMRAP on every exercise at every workout might may you feel like a weightlifting god now, but in the long term you'd end up with fewer gains and a slew of injuries.
Don't forget to skip the plus sets if you're just beginning this strength program and are using the first block as an introductory phase.
3 sets of 4 reps, go to failure on final set
4 sets of 5 reps, go to failure on final set