Workout Routine

7TH WEEK, TRAINING MAX TEST

by darude123

Deload week / training max test

Starting TM is 85% of 1RM.

Workouts

Day 1: OHP

overhead press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
150 sec
4
70% TM
5
150 sec
5
80% TM
5
150 sec
6
90% TM
5
150 sec
7
100% TM
5 +
amrap
0 sec

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

overhead press

7 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

barbell row

5 sets

Day 2: Deadlift

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
150 sec
4
70% TM
5
150 sec
5
80% TM
5
150 sec
6
90% TM
5
150 sec
7
100% TM
5 +
amrap
0 sec

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

deadlift

7 sets

Cable crunch

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

Cable crunch

5 sets

Day 3: Bench

bench press

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
150 sec
4
70% TM
5
150 sec
5
80% TM
5
150 sec
6
90% TM
5
150 sec
7
100% TM
5 +
amrap
0 sec

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

bench press

7 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
10
60 sec
2
50% TM
10
60 sec
3
50% TM
10
60 sec
4
50% TM
10
60 sec
5
50% TM
10
0 sec

barbell row

5 sets

Day 4: Squat

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
5
60 sec
2
50% TM
5
60 sec
3
60% TM
5
150 sec
4
70% TM
5
150 sec
5
80% TM
5
150 sec
6
90% TM
5
150 sec
7
100% TM
5 +
amrap
0 sec

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

squat

7 sets

Cable crunch

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

Cable crunch

5 sets