PH3: Layne Norton's Power And Hypertrophy Trainer, Day 28
You've completed the first block of the PH3 Trainer! Enjoy some downtime today, because the next block begins tomorrow.
Knowing that you didn't quite do well enough to move on to the next phase can be a tough pill to swallow. I know it. But before you mope around feeling like a failure, you should know you're anything but.
Building muscle and strength is hardly a linear progression. There will bumps, curves, and dead ends throughout your journey—everyone goes through rough patches. If you really want to increase your strength and your muscle mass, you'll have to learn how to keep your chin up and your mind set.
It's also important for you to know that it may not be your work ethic or skill that kept you from achieving the next phase. Your 1RM lift numbers could have been off, throwing your whole training out of whack. You may also not be eating enough or supplementing correctly to recover effectively from this type of heavy training.
So, don't feel bad about yourself or your numbers! They'll go up, I promise.
If you've been filling out the calculators, the program will have already updated with your new weights and percentages. Good luck!
Now that you've been through four weeks of tough training and have completed the rep test for Phase 1, you should feel pretty confident moving forward. I want you to know, though, that the weight and volume is just going to keep going up. So, prepare yourself to perform more tough work in the next phase.
If you put your numbers into the calculator yesterday, then your weight and percentages will already be updated for Phase 2. Good luck and keep working hard!