Monday-Max Effort Squat and Dead. My Max effort days are not a true max, it is a daily max that I use to base my working sets off of. I rely on my training partners and how a feel to determine what my daily max will be based on form, bar speed, etc... Having experience with Bulgarian squat training I have become pretty good a listening to my body and determining when to push it and when to back off. All lifts are done raw without a belt.
warm up - foam roll, light stretching
bar x10
165x5
165x5
225x3
275x1
After the 275 squat I added a 12'' box, my ME squat days are typically done from a box. Box squats were
275x3
320x2
341x1
363x1
385x1
396x1
407x1 this was a pr for me on the 12" box and it felt pretty good, a little slow at the top but i'll take it. I will try to break this next week.
working sets
12'' box
363+90lbs of chains, got this for 2 reps but it didn't feel great so I decided to lower the weight to get some good volume in
341+90lbs of chains 2x3
341+45lbs of chains 3x3
Deadlifts up to a heavy single
165x5
275x3
341x2
385x1
430x1
496x1
530x1 I pulled the 530 but it wouldn't have counted at a meet. My hips were slow to come through. At this point I was starting to drag a little bit so I did a few triples at 430 and called it a day.
Post workout was chocolate milk and 50g of Advocare muscle gain protein and 5g creatine mono. 45min after that was turkey pasta. https://www.advocare.com/110915207/default.aspx
www.liftheavybehappy.com
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