Max Effort day

[john martinez]

This is my offical max effort day done since my meet in November.
Last week just worked up to 405x3 raw bench some tri's then went home.
2 Board press-
barx10
135x8
185x3(start using boards close grip)
225x3(close grip)
315x3(thumb length)
405x3(pinky on ring)
455x2(tried going for 3)
Rack lockouts-
worked up to 585 (thumb length) best 640 not to bad!
Pushdowns-
205x3x8reps
back work, shoulder work done.
Felt really good couldn't wait to hit the heavy weight again but, needed the rest also!
Hope everyone had a good Thanksgiving!

[GRIMM]

How far do you normaly press for your rack lockouts and was that your tricept movement. Reps?

[john martinez]

I press about 2-3inches when doing rack lockouts since that is uaslly when it gets rough for me. I usually go close grip up until 315(I start with 1 45lb plate for 10rep and add another for 5rep then another for 3reps) then medium grip which is thumb length for me and stay there and keep reps at 3. Then 495 I start singles.