I might have missed something, but you want to deload between the leader phase and the anchor phase - basically, go through 2 leader cycles without deloading (3 weeks + 3 weeks), then on the 7th week you deload (that’s why it’s the “7th week protocol”).
So this would be the sequence:
- Before starting the program, find the TM. 3RM is 90%, 5RM is 85%. If you just, for any reason, worked up to your 1RMs and those 1RMs were clean strong reps (no grinders) take 85 or 90% of those if you want
- Leader 1 with the TM you just picked
- Increase TM
- Leader 2
- Deload week
- Increase TM
- TM test
Now, you can either test the TM you just used in the Anchor and eventually increase it when you start the next program (provided you “pass” the TM test), or increase the TM the usual amount and test that one. I’ve done both things and really - it doesn’t change much, for one simple reason: the Anchor phase will most likely give you a good amount of feedback with heavier sets/PR sets.
Other than that, keep in mind that your next program starts with another Leader phase - and that the Leader phase has a lot of submaximal work. This means that if you test the lower TM you used in the Anchor, then increase it and start a new Leader with the higher TM, the intensity is dialed back, so the actual increase you’re handling is low. And you’ll get stronger in the meanwhile before the next Anchor phase.
you end your Anchor with a TM of 150kg on the deadlift.
You TM test 150kg, get 5 good reps. So you start a new program with a TM of 154kg.
Most often, the main work in the Leader is 5’s Pro. With a TM of 150kg, 95% (heaviest set) is 142kg x5. With a TM of 154kg, 95% is 146kg x5. You just got 150kg x5 clean reps in your TM test, so you know you have those 146kg x5.
Supplemental work goes pretty much the same way.
Now,this stays true as long as you’re honest in your TM test, if you got 5 clean reps. If you got, say, 3 clean reps, a slower one and then a grinded one, it’s a whole other story and you might want to keep the same TM you used in the Anchor for the next program, or scale it back of 1-2 cycles.