Extra Workout

Sled Drag: 50 lbs x 10 minutes nonstop

Hip Abductors (mini band): 5 minutes

Banded Abs: 5 minutes

- After reading Jim's book Maximal Effort, I'm cutting down my ME Bench down to a 5 exercise rotation. Louie's DVD's talk a lot about 2 week blocks of max effort work before rotating, but something still changes. Examples would include boards for 2 weeks could be 3 board, 2 board. Floor press would be closegrip, chained. Football bar would be either a 3 RM, 1 RM or widegrip, closegrip. I don't think I'm anywhere near that category yet.

Personally for me, I'm gravitating towards Wendler's approach in his ebook because it's the only way to ensure what you're doing is working. So every time through should at least show a 5 lb record, and if not, at least you know what needs more work for next time. I just don't need too much variations since I'm lifting raw, and because of that, a lot of lifts just wouldn't make any sense (ie. 4 board, rack lockouts, ect).

I'm also going to start incorperating rep work (Prilepin's table) with the maximal effort exercises. He details a very good rep cycle that changes each week according to Prilepin's table. Again, my experience in the past tells me that after my 1 RM, I've always benefitted by dropping off a certain percentage of that max and doing some rep work with.

Lower body's still plugged in the same. Still using 2 GM's, squats, deadlifts, then two days of straight up accessory work via heavy reverse hypers, gluteham's, ect.

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