I’ve been working a push/pull routine. I was wondering if you guys do all your max efforts the same days or if you split them up. Like max deads and rep work on presses, then the next time max presses and rep or dynamic deads? Or should I keep a heavy and light/moderate split? I’m just worried having max effort 4 times a week won’t let my CNS recover enough.
Figured I’d post this week so far.
21st’s workout was:
A) Max Effort Bench Press work up to 3x3-5
B) Squat - 15x3 (65%ish 1rm)
C1) DB Shoulder Press - 3x8-12
C2) Side Split Squat - 3x8-12
D1) Dips 3xfail
D2) Hip Abduction 3x10-15
22nd WO
A) Max Effort Deadlift to 3x1-3
B) CG Pulldown - 3x15
C1) Pullthrough - 3x8-12
C2) Upright Row - 3x8-12
D1) Woodchop - 3x12-15
D2) Face Pulls - 3x12-15
Next Push
A) Max Effort Squat
B) Bench 3x15-20
C1) Static Lunge 3x8-12
C2) Seated DB Press 3x8-12
D1) Pike - 3x8-12
D2) Tricep 3x8-12
Next Pull
A) Max Effort Pull/Chin Ups
B) SLDL 3x15 or 15x3
C1) BB Row 3x8-12
C2) Back Extension 3x8-12
D1) Shrug 3x8-12
D2) Reverse Side Crunch 3x15-20
This is tenative, exercises will rotate out as needed and rep ranges will vary. I’ve been training for most of 3 years. I’m 35 years old and around 215lbs. I don’t train for competiton or sport. I train to feel good, look good, and it helps to have some size and strength when you work at a Federal Penitentary.