Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a
variation of them for no more than 3 consecutive weeks work up from
a warm up in sets of 3 until 3 repetitions are no longer possible and
switch to a single rep working up to 4 single repetitions of between 90-
100% of your max.
Lower back work - Choose from glute-ham raises, reverse hyper-
extensions, half deadlifts, Romanian deadlifts, stiff-legged deadlifts
(SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted if need
be to stay within rep range)
Abs – weighted situps - 4 x 8-12
Lat work - barbell rows, - 4 x 8-10
Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a
triple to a single.
Tricep work - Tate presses - 4 x 5-10
Cable pushdowns - - 4 x 8-12
Shoulder work - lateral raises- 4 x 10-12
Lat work – latt pull down neutral grip - 4 x 8-10
Biceps – Barbell EZbar Curl - 3 x 8-10
Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM (SPEED!)
Lower back work – weighted hyperextensions 4 x 8-10
Side bends 4 x 8-12
Haney Shrug 4 x 8-10
Day 4- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM (SPEED!)
(different grips: normal 3, wide 3, close 3, closegrip 1)
Tricep work – Close Grip Bench Press 4 x 5-10
Pushdowns – reverse Grip triceps pushdown 4 x 8-12
Lat work - barbell rows, - 4 x 8-10
Biceps – Barbell EZ Bar Curl
