Latest posts tagged with #MaxEffortMethod on Bluesky
Happy as a clam with this #MaxEffort paused #benchPress session, here for 225, 245, and that grinder of a PR on 255. Then those backdowns of 205x2x5 turned out to be a match for my best paused rep-work prior to starting the #MaxEffortMethod, which is saying something after that grinder.
Then after tucked lever rows and JM press, I decided to experiment with #MaxEffortMethod on #squattingStrictCurls, which are basically #squattingPreacherCurls, but with no body english and pulled from the floor. Did 65, failed 75, then managed 70, and finished with 55x2x10 backdowns.
#MaxEffortMethod paused #benchPress for 205, 235, 245, and a failed 255 PR, then backdowns of 195x2x5. I'll give this selection another go next time to see what's what.
Yesterday's #MaxEffortMethod #pinSquats for 265, 295, and 315 with backdowns for 250x2x5. Still not back up to my peak of 325 at the start of this, but it's been working its way up with this 315 being way easier than the 310 I did last time (and that 295 obviously easier than the time before that).
First session of #MaxEffortMethod on #ringHSPU matching my best at 0" for one rep, but without the grind, then failing at -0.5" (first deficit attempt), then back to 0" for a PR of 2 (plus a partial), then a backdown set at 2.5" for 8 (3 rep PR at any height), and finally a backdown at 2" for 5.
#MaxEffortMethod #HackenschmidtSquats for 65 and 77.5 with a failed 80 attempt and backdowns of 60x2x6. Thinking it was a good call to start microloading this; next time I'm going for 70 and 80.
For this spot in the #MaxEffortMethod rotation, I replaced #LarsenPress from the pins with #LarsenDeadBench, which was much harder, as it turns out, but all the more promising for it. Did 185, 205, and then a surprise 215 then backdowns of 165x2x5. Tried to do some ring HSPU after but couldn't.
#MaxEffortMethod #SLDL for 315, 365, and 395 with 320x5 backdown. Only matched my best, but I'll be shifting my grouping up next time (325, 375, 405) and giving it an extra week and a half before that attempt having added snatch-grip #deadlift into rotation, reducing frequency of specificity.
#MaxEffortMethod #squats for 285, 315, 335, and 350 then backdowns of 270x2x5 followed by 270x2x12 #goodMornings. Knee got a bit iffy after 315, and though I successfully deployed countermeasures and carried on, I was a bit reticent on 335 but then confident enough to manage that 350 alright.
#MaxEffortMethod #closeGripBench for 195, 225, and 235 with a 240 miss followed by 190x2x5 backdowns. I suppose I can't complain much about that 240 miss, given I put 15lb on this lift over two sessions and maintained it on the third; that's already a rate which would net me 60lb/yr, unchecked.
#MaxEffortMethod #deadlift for 385 and 415, then backdown of 335x5, all after submax pin squats for 245x3x5. Still not getting the PR but starting to get a better handle of load selection in a non-peaked state. Thinking about adding a D day to my deadmax rotation and adding in snatch grip deadlifts.
I wanted to differentiate this part of my max #squats rotation a bit, so I switched to #MaxEffortMethod on the #AndersonFrontSquat for 185 and 205 with 155x2x5 backdown. I'd been wanting to get #frontSquat back and even took the the opportunity to bring in #highPulls (185 for 3 sets up to 8 reps).
#MaxEffortMethod paused #benchPress for 225, 245, and the 250 PR, though not so well grooved at the bottom, causing me to panic press it (so not exactly paused). I figure that if I can recover from that sort of slip-up, I can probably progress as well, anyhow.
Second #MaxEffortMethod session of #BTNpress for 95, 105, and 110, which was a PR by 5, then backdowns of 90x2x5.
No nominal progress on the top-end of this #MaxEffortMethod #HackenschmidtSquats session, but better rep speed and quality on that 65 and 75 (did attempt 85 and 80, but got stuck a thirdish of the way up). Backdown was with 55x2x8 this time.
Had an open spot in my bench max rotation (put weighted pushups in rotation with dips), so first time doing any variation of #LarsenPress and did it off pins since the lessened arch makes it difficult to avoid them anyway. #MaxEffortMethod, of course: 185, 205, 225 singles, then 175x2x5 backdown.
#MaxEffortMethod on #seatedPress for 125, 135, and that 145 grinder of a PR, then a couple of 115 backdown for up to 7 reps, which is nearly matching my best at that weight. Finally starting to get this figured out in terms of attempt groupings, but I'm also including some #OHP on bench days.
Second #MaxEffortMethod session with #closeGripBench, this time for 215, 230, and 235, putting 5 and then 10 on my last best and putting me within 5% of my best paused #benchPress. Backed down with 185x2x5. Loving this tighter grouping for single attempts, also always love Wu-Tang for bench.
First time trying #MaxEffortMethod on #BTNpress for 95 and 105, as it's hard as hell breaking that bar off the shoulders. Been repping out 95 for a while, but I hadn't been pushing off the traps for any but the first rep. Here I also back off with 85x7 and then 6, each rep from the traps.
Second go-round with #MaxEffortMethod on double-bounce #squats for 255, 285, and 320. Backed off with 245x2x5 and then finished with a grueling set of 245x18 goodmornings for this "lower" day.
Only my second go-round with #MaxEffortMethod on paused #benchPress for 220 then 240, a PR on paused to match my touch-and-go best (though I lost the groove and nearly missed), and then if that weren't enough, I blew through both PRs with a beautiful 245. Backing off with 175x2x5.
Shoulda known by how difficult this 295 was that the 330 PR wasn't in the cards for #MaxEffortMethod #pinSquats today. It's not surprising having spent the weekend helping friends move and building a footpath, which I only finished hours prior. I did penance for my hubris with a 245 #AndersonSquat.
Last #pullup variation in rotation today for my #MaxEffortMethod work was sternum pulls today. I use my normal grip width on the rings and standardize by bringing my thumbs in contact with my shoulders for the rep to count. I got my single up to BW+65 and backed that off with two sets for BWx11,10.
Tried #MaxEffortMethod on #HackenschmidtSquats (the style of #squats pioneered by George Hackenschmidt). Wasn't prepared for quite how difficult these are off the floor, but it seemed the proper way for max effort, or really in general. Did 65 and 75 and then backed off two sets of 45 up to 14 reps.
Tried #MaxEffortMethod on decline #ringPushUps for BW+90x1. Might have managed a second rep, but tried and failed for +110 and then +100. I did back off with ยฑ35x19 though, which was a PR as well.This may be too cumbersome, so I may just stick with bench variations for this spot in the rotation.
#MaxEffortMethod on #SLDL for 355, 385, and 395. First time ever maxing out on any variation of #deadlift other than conventional. First time filming it too: noticing I brace with a rounded upper back on these, unlike on conventional--cool with that, considering no issues from it for years.
Been trying the #MaxEffortMethod on pullups. Today I manged up to +90 with my narrower grip on rings, backed off with a couple bodyweight sets up to 15 reps, slow and controlled as my tendinitis demanded. Week and a half ago, I worked my wide ring pullups up to +75, which tracks compared to today.
#MaxEffortMethod on free #squats finally, for 275, 315, and 345. Lingered under valsalva too long on that last one and blacked a little on the way up. Also haven't squatted near this heavy since January (before knee, cut, etc.) And haven't touched anything at or above this weight in a year.
#MaxEffortMethod on #closeGripBench for 215 and 225. Elbow tendinitis still getting me down, but nowhere near so gnarly as the last time I benched. Backed this off just shy of 80% for 175x2x5, then onto the rest of this "upper" day.
Finally got to trying #MaxEffortMethod on #deadlift but failed to anticipate running out of room on the bar with my current assortment of plates, so only just matched my official competition best of 425 (after submax pinsquats). Still a bit of tendinitis, which is a drag but doesn't effect this much
