Max Effort Bench & Max Effort Squats / Deadlift

June 14, 2006
Max Effort Bench Press

Bench Press Warm Up - 135lbs/12 reps, 225lbs/6 reps, 275lbs/2 reps
Rack Bench Press (top partials) - 275lbs/4 reps, 295lbs/2 reps, 315lbs/ 2 singles.
Close Grip Bench Press - 185lbs/6 reps, 205lbs/6 reps, 225lbs/6 reps.
Dumbbell Rows - 3 sets, 6 reps, 125lbs
Smith Behind Neck Press - 3 sets, 6 reps, 140lbs

June 15, 2006
Max Effort Squat / Deadlift

Squats Warm Up - 225lbs/6 reps, 315lbs/2 reps.
High Box Squats (1.5 inches above parrallel) - 315lbs/4 reps, 405lbs/2 reps,
425lbs/1 rep, 440lbs/1 rep, 455lbs/1 rep.
Deadlifts - 6 sets, Singles, 405lbs.
Declined Sit Ups - 3 sets, 16 reps.

The Box Squats were awsome! I was only slightly above parrallel. I found my 425lbs hard but then I paused on the box for about 3 seconds before starting the drive. I found this much easier and decided to keep going up. Even 455lbs was a bit easier than I thought it would be. Next time I'll keep going. Deadlifts were weak. I forgot my track pants and the bar was riding up my shins, Ouch! I kept them quick with a short rest period which seemed to work fine. Both work outs were good.

Snowdaddy