11/20 Maximum Effort BP (PR TIME!)

Used the energy saving method advocated by Bullfrog (from 'Bolex) with some excellent results this morning.

1. Three Board Press (Thumb width from Smooth Grip): 45x3x3, 135x2x3, 185x3, 225x1, 245x1, 265x1 (10lb PR), 275x1 (20lb PR), 285xMissx2 Dropped it forward on the first try, and it shot back over my head on the second attempt.

2. Tate Press: 40's+ a Mini Band behind the back: 12,8, 12, 12 I took a shot with the 60's without the band and got three crappy reps.

3. Super set:
3a. Green Band Pressdown's: 4x12
3b. Chest Supported Rows: 125x2x12, 125x2x10

4. Seated DB Power Cleans: 40x4x12

5. Standing Abs with a light band thru the belt: 90x4x12

Ermantroudt

Great job!
Now I hafta know what is this energy saving method????

What is your max? You're 3 board is right about the same as mine.

Start taking singles above 80% of your 1rm for the movement; instead of going to a 3rm before switching over the singles.

My 1rm (shirted) on the bench is:
Meet: (all that matters) 275
Gym: 295

Ermantroudt

I must have brain drain because I can't figure out what you mean about
"when" to switch to the singles.

What's your weight?
Never mind just looked at your profile, sorry:hello:

I am 6'3" 235 or so (most likely a tad lighter today:().

I mean instead of working up to a 3 rep max on Max Effort Day, before switching over to singles; perform singles starting at about 80% of your 1 rep max.

Ermantroudt

ok thanks I'm doing that now

DUDE Way to go on the PR, your progressing on your lifts. Did you find what your weaknesses were at your last meet?

I think i'm gonna try your idea about the 3 thing it sounds reasonable and makes sense. UPSET for bar i'll stil do that 10 to get feel and see how next ME day goes.

"Did you find what your weaknesses were at your last meet?"

Biggest Weakness: Attitude
SQ & DL Weakness: Glutes
BP Weakness: Speed and triceps

Ermantroudt