Max Effort Upper Week 17 Day 2

Louie Simmons
Tue Jun 26, 2018

Max Effort Upper Week 17 Day 2

Warm up

Band push downs

Band pull aparts

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 - Floor press with Close grip  

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.  

Legs straight out in front. As soon as the elbows touch the ground reverse the bar by firing with the triceps first


Wide grip overhead press 4x6

DB chest supported rows 4x10

Side raises 3x15

Front raises 3x15

Banded standing crunches 3xmax