Max Effort Upper Week 40 Day 2
Max Effort Upper Week 40 Day 2
Warm up
Push ups
Band face pulls
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 - Retest Floor press with chains
As with the Lower body Max Effort, after you have warmed up take no more than 7 working sets to hit a new 1rm.
Now that you know your max 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.
Tighten lats before you start the lift and keep the bar under control throughout the lift
Accessories
Decline DB press 3x20
Wide grip face pulls 3xmax
Lying front raises 3xmax
Straight leg sit ups 4x15
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