Max Effort Upper Week 14 Day 2

Louie Simmons
Tue Jun 26, 2018

Max Effort Upper Week 14 Day 2

Warm up

Band push downs

Lat pull 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 - Straight bar Future Method  

To set up for this put the bands around the top of the rack and then attach to the barbell

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.  

Deep breath in the hold throughout the lift. Always start the concentric phase by firing the triceps first


Close grip bench 5x5

Narrow grip Lat pull downs 3x20

Single arm seated rows 3x15

Chest supported reverse flys 3xmax

Banded side twists for abs 3x25