Workout Routine

7th Week Protocol, TM TEST, 3-day

by kahn.jms

  • Warm-up/Mobility
  • Jump/Throws: 10 total
  • 70% x 5, 80% x 5, 90% x 5, 100% (TM) x 3-5

Goals:

  • 3 reps if training uses 90% TM

  • 5 reps if using 85%

  • Push - 25-50 total reps per workout.

  • Pull - 25-50 total reps per workout.

  • Single Leg/Core - 25-50 total reps per workout.

3-5 easy days of conditioning.

Starting TM is 85% of 1RM.

Workouts

Monday

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

squat

4 sets

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

push-ups

5 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

preacher curl

5 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

Hyperextensions

5 sets

Wednesday

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

bench press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

tricep pushdown

5 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

close grip lat pulldown

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

leg curl

5 sets

Friday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

deadlift

4 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
5
100 sec
2
80% TM
5
100 sec
3
90% TM
5
100 sec
4
100% TM
5
100 sec

overhead press

4 sets

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

chinup

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
5
–
–
10
100 sec

bench press

5 sets

bicycle crunches

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec
5
10
100 sec

bicycle crunches

5 sets