Max Effort Lower Week 23 Day 1
Max Effort Lower Week 22 Day 1
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 for Safety squat bar box squat
After you have completed your warm-up sets do no more than 7 working sets. This means on your 7th set you should be going for a new 3rm
Now that you know your max you should only do 3 lifts above 90% and the third one should be a new PR.
Deep breath into belly and hold throughout the lift. To start the concentric phase push into the bar with your back first
Inverse curl 6x6
Kettle bell RDL in beltsquat machine 4x12
Reverse hyper 4x10
Weighted back ext on 45 degree 3xmax