Max Effort Upper Week 30 Day 2

by Louie Simmons on July 09, 2018

Max Effort Upper Week 30 Day 2


Warm up

Lat pull overs

Band push downs 

Do a few reps with the bar to get familiar with it, do a few warm up sets until you are ready to engage in the max effort movement.


The Lift - Retest 3 inch pin press

As with the Lower body Max Effort, after you have warmed up take no more than 7 working sets to hit a new 1rm.

Now that you know your max you should only do 3 lifts above 90% and the third one should be a new PR. If you don’t then go till you hit something that’s as heavy as you can safely lift but don’t get greedy and fail. 

Tighten lats before you start the lift and keep the bar under control throughout the lift


Accessories


Bench isometrics 8 inches off chest 4x20secs

ATP cable rows 3x10

Dumbell side raises 3xmax

\Cable crunches 3xmax

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