Max Effort Upper Week 9 Day 2

Warm up

Band pull aparts

Cable push downs

Hammer curls 

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 - Football Bar with Bands   

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 upper back and Lats before you take the bar out. Keep tension in the back and Lats throughout the lift

Accessories

Barbell 5sec isometric holds where you feel weak 10x3

Incline DB bench 4x20

Facepulls 5x10

Chest flys 3xmax