Max Effort Bench Press and Max Effort Squat Workouts
Posted Sep 06 2009 10:06pm
Saturday and Sunday are Max Effort days for our powerlifting team. On these day's we pick one major lift (the lift is different every time) and work up to a max single, hopefully a PR, then do some assistance workout afterwards. Here are the workouts we did this weekend.
Max Effort Bench Day
2 Board Bench Press, start very light with low reps and slowly work out to the most weight you can press for a single.
Incline Dumbbell Press 4 x 10 paired with Pull-ups 32 reps total
Dumbbell Triceps Extension 6 x 10 paired with Machine Rows 6 x 10 (light on the rows)
Cable Triceps Extension 3 x 15 paired with Cable Curls 3 x 15
Max Effort Squat/Deadlift Day
Deadlift, same as 2 Board Press
Sumo stiff leg deadlifts 4 x 5-10
Band Leg Curls 4 x 10-15
Band Circuit 3 x 10 per drill
The other two lifting days are for speed and or hypertrophy, depending on what the lifter requires at the time. On top of that I like to do 2 metabolic/athletic workouts to keep my body fat down and my conditioning up.