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Originally Posted by 0311
Max Effort Squat:
1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%)
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Different variations to choose from listed below. Just looking at it, I would choose between a variation of GM or Squat for my first exercise since the second one is some sort of PULL.
Squat Variations-
Good Mornings bent leg
Good Mornings with a stiff leg
Good Mornings suspended from Chains
Good Mornings with bands
Good Morning "Squats"
Box Squats below parallel
Box Squats above parallel
Box Squats with bands
Zercher Squats
Front Squats
Deadlift Variations-
Conventional Deadlifts
Stiff Legged Deadlifts
Romanian Deadlifts
Dimel Deadlifts
Platform Deadlifts
Plate Deadlifts
Rack Pulls
Quote:
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Originally Posted by 0311
Max Effort Bench:
1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%)
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Bench Variations-
1, 2, 3, 4 and 5 Board press (Use only 1-3 if RAW)
Close Grip Bench Press
Incline Bench Press
CG Incline Bench Press
Decline Bench Press
CG Decline Bench Press
Pause Presses
Db Press (2 x 20, high repetition work, Hold with hands facing inboard)
Wide Grip Bench (ring finger on rings)
Floor Presses