Max Effort Upper Week 11 Day 2

Warm up

Sled pulls-pull hgh, pull low, reverse fly

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 - Straight bar Close grip  

A close grip will be with your index finger on the smooth part of the bar

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

If you know your max then 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. If you are unsure leave it where it stands and get a new record next time.  

Squeeze the bar in your hand as hard as possible. Always start the concentric phase by firing the triceps first

Accessories

Overhead banded barbell isometrics- elbows at 90 degrees 4x1min

DB JM presses 4x10

Wide grip Facepulls 5x10

DB pull overs 3xmax