Max Effort Upper and Lower – Training at the S4 Compound
Week 2, Day 2 – Max Effort Upper Stretch and Warm-Up Close Grip, 2 Board Bench Press 45×5, 95×5, 135×5, 185×3, 225×3, 275×3, 295×3, 315×3 205×5, 235×5, 265×8 Wide Grip Bench Press 185×10, 225×8, 245×7 Incline Dumbbell Bench Press 60×15, 70×10, 70×10 Inverted Rows – 5×10 Dumbbell Hammer Curls – 3×10 JM Press – 4×20 Stir the…
Week 1, Day 1 – Max Effort Lower – Offseason Begins!
I’m back at it! After a very long deload week I am officially back into offseason powerlifting training. I missed posting about the last two training sessions before the week started due to a full schedule which even involved a trip to the Elitefts S4 Compound with Purdue Barbell for a seminar with Dave “Under…
Band Pull Aparts
Primary Muscles Used: Rear Delts Upper Traps Rhomboids Key Points To Keep In Mind: Arms should always be fully extended while keeping constant tension on the band. Keep ribs down, arms long, and pull back with the upper back, rear delts, and rhomboids. Keep the elbows up high, and focus on a good upper back…
