Sunday - Max Effort Bench
I currently do Max Effort Bench press on Sundays. This is my favorite training day. The object of this day is to pick one of numerous core lifts, and max out. Typically, regular bench press is NOT used a core lift. The various ME lifts are designed to work different areas of the bench press. Some are full range of motion, some are partial. If you use regular bench all the time, you will quickly become burnt out after a few weeks. The object is to give it your maxium effort. I always go for a 1 rep max. It doesn't matter if you miss a weight, as long as you are giving MAXIMUM EFFORT. You may also choose to go for a 3 rep max. I like to allow 6-8 weeks to pass before I repeat a Max Effort core lift. I change the core lift weekly. You may also choose to do the same core lift for 2-3 weeks, but do not go beyond 3 weeks. Try to use a closer grip than your competition grip. Keep track of all your records with various grips.
1.Max Effort Core Lift
The first lift is always the Max Effort lift. My favorites are all the variations of the board presses. I work up in weight till I fail, always trying to break my previous record. You can check out my current records here: ME Records. I typically choose one the following:
- 2-board press (with or without chains)
- 3-board press (with or without mini-bands)
- Floor Press (with or without chains)
- Close Grip bench (with or without chains)
- Reverse Band press (green or blue)
2. Triceps
I to use 4 or 5 board presses on this day. I typically will do 5 sets of 5 or 3 reps. Sometimes I will do straight weight, or add tension with mini-bands. When I feel I need a change, I will do the tricep exercises listed under Wednesday's workout.
3. Lats/Upperback
I always try to do some type of row. I like Chest Supported Rows, Seated cable rows, and Barbell rows. I will also do lat pulldowns occasionally. I really don't focus on using a lot of weight. I try to focus on working the lats, concentrating on them while I do the exercise. I typically will do 5-6 sets, trying for atleast 50 total reps. Sometimes I will do 3 sets, then move to some sort of upperback/rear delt excercise.
4. Shoulders
I don't put a huge emphasis on these. I just pick one delt exercise, and do 3-4 sets.
5. Triceps
I can tolerate a good bit of volume with my triceps, so I like to end the workout with light pushdowns. I will typically do 3-4 sets of 10-12 reps.
Back ::
Home :: E-mail
|
|
|
|
