Day 5 — Friday▼

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Deadlift 1RM Test & Final Send

Deadlift max • Benchmark MetCon • End of mesocycle

~60 min

WARM-UP12 min

2 rounds: Row 250m or 10 calories — easy pace
Dynamic warm-up: 10 leg swings, 10 hip circles, 10 arm circles, 10 air squats
Hip mobility: 10 leg swings forward/back, 10 banded glute bridges
2 rounds: 5 RDLs with empty bar, 5 deadlifts with empty bar — reset between each rep
Thoracic spine foam roll: 1 min — reset the spine before loading

DEADLIFT — 1RM ATTEMPT25 min

1RM protocol: Same approach as Monday and Tuesday. Work up slowly — every set should feel fast before you add weight. Stop adding weight when a set slows or form breaks. Reset between every rep, no touch-and-go. Your 1RM is the heaviest single rep with a clean lockout.

Set	Reps	% Estimated	Weight	Rest
1	5	50%	138 lbs	2 min
2	3	65%	179 lbs	2.5 min
3	2	80%	220 lbs	3 min
4	1	90%	248 lbs	4 min
5	1	95%	261 lbs	4 min
6	1	100%+	275–295 lbs	5 min

If set 6 goes up clean: Rest 5 min and attempt 305+. You've earned it. If set 6 is a grind but locks out: that is your new 1RM. Record it. If set 6 fails: your 1RM is set 5. Still a PR. Still 12 weeks of progress.

Lower back note: Set the back hard before the pull. Bar drags up the shin. If lower back rounds or the bar drifts forward on any rep, stop. The previous set is your max for today.

PUSH PRESS — CASH OUT10 min

Push Press — Express What You Built

Not a 1RM. Express the speed-strength you built. Build to a heavy triple. Bar should feel fast on every rep — if it slows, stop. This is celebration, not testing. Saves the CNS after the deadlift max.

Set	Reps	Weight	Rest	Focus
1	3	88 lbs (70%)	90 sec	Warm-up. Fast bar.
2	3	100 lbs (80%)	2 min	Building.
3	3	112 lbs (~90%)	2.5 min	Top triple. Stop here if speed is good. No grinders.

FINAL METCON — "CASH OUT"8 min AMRAP

Cash Out

8 Minute AMRAP • Upper body + row only • Last MetCon of the mesocycle

8Push-ups(chest to deck, full lockout)
8Ring Rows(body horizontal)
10Calorie Row(hard effort, low impact)
10Sit-ups(feet anchored)

No hinging: Deliberately upper-body and rowing only. After a max deadlift, the lower back is done. Keep moving without loading it.

Push hard. Last MetCon of the cycle. Beat as many rounds as you can. End strong.

FINAL COOL DOWN10 min

Thoracic spine foam roll: 3 min — you've earned this
Hip flexor stretch: 2 min each side
Lat stretch on rig: 1 min each side
Child's pose: 1 min
Dead hang: 1 min

That's 12 weeks. Record your 1RMs, how the Push Press triple felt, and your overall energy. That data is the starting point for the next mesocycle. If you want the Grind benchmark comparison, run it as a standalone session 4–7 days after Week 12 once you've recovered from the maxes.

12-Week Plan

Hypertrophy

Strength

Peaking