Variation on Max Effort Training

TAGS: Jim Wendler, strength, max effort method, deadlift, squat, powerlifting, strength training, strength coach, Elitefts Info Pages, bench press, training

There are two variations to this structure. For the sake of time and space, I will only discuss one at this time. The second variation is a bit more complicated and is recommended for an experienced lifter only.

This is a six week plan and you will notice that the volume during your workouts will be significantly increased. Because of this, I would monitor your accessory and supplemental work and be careful of overtraining.

Week 1 - 4x6 @ 65%
Week 2 - 3x6@ 70%
Week 3 - 3x6 @ 75%
Week 4 - 4x3 @ 80%
Week 5 - 3x2@ 85%
Week 6 - 2x1@ 90%

The basic premise on how to use this training is to max out on whatever max effort exercise you are doing and then drop down and perform a certain amount of sets/reps at a given percentage of the max THAT YOU JUST DID on the very same exercise. For example;

Week I
ME Bench

2 Board Press - work up to 500x1, then 4x6 @ 325 (65% of 500)
Triceps
Shoulders
Lats

Week II
ME Bench

Floor Press - work up to 455x1, then 3x6 @ 315 (70% of 455)
Triceps
Shoulders
Lats

Week III
ME Bench

Incline Press - work up to 375x1, then 3x6 @ 280 (75% of 375)
Triceps
Shoulders
Lats

And so on…

Because the ME movement takes longer than usual, I recommend supersetting lat work and upper back work between the sets. This will allow you to keep you workout time fairly short.

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