Let's talk a little bit about maxing. On a max effort (ME) day, you're going for the heaviest single you can lift on that day. It doesn't have to be an all-time PR every max day. The whole point of maxing out, is putting your body under that load for the duration of a heavy lift (3-5 seconds normally).
It's not all about hitting a 10lb PR, although that is nice sometimes. Too many guys are getting worked up about max days and letting form go to SHIT. Guess what happens when you do that? You get hurt. No PR. No working out until you get better.
Work up to a few heavy singles, and depending on how you feel on that day, either go for a new PR (5lbs or so), an old PR, or maybe a 10lb jump if you're having a really good day. No more getting worked up about max day-- getting pissed off when you can't hit a 10-15lb PR. Everybody is going to have good days and bad days. Even most of the pros (some of the BEST), will take a 5lb PR, and call it, even when they know they could get more (no you don't have to go to failure every time). It's better to take a small PR over a failed rep any day.
Good Talk
Warm-Up:
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| Rony: Front Squats |
10 Strict Pull-ups
10 Clapping Push-ups
10 Squats
Dynamic Warm-Up/Burg WU
Strength:
ME Bench: Going for the heaviest single you can lift today.
--Then drop down to 90% and hit 3 more singles
A. Push-Press: 5 x 3 sets across
B1. Upright Row: 3 x 20
B2. Muscle-ups: 3 x 5-10
C1. Bent-Over Lateral Raise: 3 x 12
C2. Abs: 3 x 12-15
D1. Bi's
D2. Tri's
Skill:
Handstands
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