PH3: Layne Norton's Power And Hypertrophy Trainer, Day 27
Pour every last ounce of effort into your rep test today. You may surprise yourself!
It's finally here: the day you really get to test just how far you've come over the past four weeks! After a solid warm-up, load 85 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 5 reps on each lift.
Once you've completed the rep test, be sure enter the reps and weight performed on each lift into the calculator below. These numbers are important because they're what are going to decide if you are able to move on to the next block. If you can get at least 5 repetitions for 2 of the 3 lifts, then you'll have done well enough to move on to the next phase.
Phase 2: Max Weight Calculator
Answers are rounded to the nearest 5lb weight.
Under 5 Reps
If you moved your bar for fewer than 5 reps with 85% of your old 1RM, I want you to reduce your max lift number by 2-5 percent and repeat Block 1. There's no need to feel bad 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 5 reps with 85% of your old 1RM, 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 6-7 reps with 85% of your old 1RM, increase your 1RM numbers by 1-2 percent. Plug those numbers into the calculator and get excited for the last four weeks of the trainer.
If you get 8 reps or more with 85% of your old 1RM, add 2-3 percent to your old 1RM and move on to the next block!