Max Effort Lower Week 19 Day 1

Warm up

Banded good mornings 

Banded standing crunches

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 - 4inch deficit Conventional Deadlift with chains 

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

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 pull but don’t get greedy and fail. If you are unsure leave it where it stands and get a new record next time. 

Squeeze Lats and big air into belly before you start the lift. Stay tight throughout the lift

Accessories

Cable machine pull throughs 3x10

Kettle bell RDL in beltsquat machine 4x12

Wide grip Lat pull downs 3x20

Weighted back ext on GHD 3xmax