11/20 Maximum Effort BP (PR TIME!)

[Ermantroudt]

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

[k1401]

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.

[Ermantroudt]

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

[k1401]

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

[Ermantroudt]

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

[k1401]

ok thanks I'm doing that now

[Cubanito17]

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.

[Ermantroudt]

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

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

Ermantroudt