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Thread: Maximus Effortissimus

  1. #1
    Wannabebig Member
    Join Date
    Dec 2009
    Posts
    29

    Maximus Effortissimus

    Well, back to the grind... training from here on out will be a combo of 5/3/1 and WS, with a rotating set of ME lifts. There will be no DE work, only ME and 5x5 RE work for bench and squat. I will be doing the final repmax set before I jump in the gear, but will not be pushing anywhere near failure. Once my schedule gets normalized after this week it will look something like this:

    Sunday- 531/ME squat, 531 Conv DL
    Monday- Abzzz, Biceptzzz, Upper Back (plus lots of recovery work)
    Tuesday- 531 OHP, 5x5 bench
    Weds- OFF
    Thurs- ME DL, 5x5 Squat
    Friday- OFF
    Saturday- 531/ME Bench

    The ME lifts are:

    Squat:
    -Box squat with chains, triples, briefs only
    -Box squat with bands, doubles, straps down
    -Free squat, full gear, straps up
    Bench (all shirted):
    -1/2/3 board, singles
    -3x3 reverse band, 3 board
    -Full range bench
    DL (suited up):
    -Singles from the floor
    -reverse band, singles
    -rack pulls against bands, singles

    The point of using the rotation is to hit a PR every time I come around to the same variation. If I fail to set a PR, I add another lift to the rotation (like SSB squats) so there is more time between each rotation, allowing for consistent progress.

  2. #2
    Wannabebig Member
    Join Date
    Dec 2009
    Posts
    29
    Monday
    12-14-09
    BW 244

    OHP
    45x10
    95x10
    135x10
    155x3
    170x5 (85%)
    Just did the bare minimum, probably had 8-9 today.

    Incline
    Close Grip
    135x5
    185x5
    205x5
    230x5 (85%)
    Again, bare minimum. Lots left in the tank.

    Reverse band
    Close Grip
    315x10
    365x5x5
    Really easy, will work up 10-20 pounds per week until I fail a 5x5, then switch exercises.

    Lat pull
    100x10
    120x10
    140x10 (8 good ones)
    100x10x2

    Neutral Cable Row
    150x10x3

    Shrugs
    225x50 (PR?)

    Stairs!
    10 flights
    felt like death...


    Tonight was a pseudo-deload, as will be the rest of the week. Will only be doing the prescribed reps on everything, nothin' fancy.

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