Max Effort Lower Body

ME 3 inch Deficit Deadlift

Glute Ham Raises 4 x 8 - 12

Close Stance Arched Back Good Morning 4 x 8 - 12

Standing Side Bend Pulldowns 3R/L x 12

"Failure will never overtake me if my determination

to succeed is strong enough."

~ Og Mandino

Lower Body Max Effort

For the next two days I will be coaching and training with

legendary strength coach, Louie Simmons.

Look forward to my video on me training at

the world's strongest gym.

Cambered Bar Good Mornings (+3)

45 Degree Back Extensions 4 x 8

Heavy Side Bends 4 x 10

Pullup Bar Hangs 2 x Max

"Keep it simple, Stupid."

Dynamic Effort Upper Body

Bench Press 8 x 3 @ 45% using one chain per side

4 Board Press 2 x 5

Lat Pull Downs 3 x 15

Rear Delt Raises 3 x 15

Chest Fly Sled Work x 2 Trips with very weight

"Plough deep while sluggards sleep."

~ Benjamin Franklin

Recovery and LSD

Long Slow Distance

30 Minutes of Cardio (Heart Rate under 130bpm)

Active Recovery

"Some people dream of success......

while others wake up and work hard at it."

~ Unknown

Lower Body Dynamic Effort

Box Squats 6 x 2 @ 45% using bands

Speed Deadlift 5 x 1 @ 45% with the mini-bands

Reverse Hypers 4 x 10

Straight Leg Raises 4 x 10

Long Distance, Low Weight Sled Work

"Men are made stronger on realization that the helping

hand they need is at the end of their own arm."

~ Sidney Phillips

Upper Body Max Effort

Max Effort Incline Press

Chinups 2 x 15 - 20

T-bar Row - DB Chest Supported Fly's Superset

4 x 8 - 15

Ring Tricep Extensions

2 x Max

Weighted Decline Situps

3 x 8 - 15

"Suffer patiently and patiently suffer."

~ USMC Scout Sniper Motto

Lower Body Max Effort

Squat 3 x 5

Foot Elevated Reverse Lunge 2 x 10 - 15

Romanian Deadlift 3 x 8 - 12

Neck Harness 3 x 5 - 20

Plate Pinches 2 x Max Time

I am only one, but I am one.

I can't do everything, but I can do something.

The something I out do, I can do.

And by the grace of God, I will.

~ Edward Everett Hale