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did front squats today - with the clean grip I was doing it wrong cause it was loading up my wrists, was much more manageable with arms crossed, but I think I might have had the bar sitting too far forward on the delts. Did manage to get 5x100 out though.

did front squats today - with the clean grip I was doing it wrong cause it was loading up my wrists, was much more manageable with arms crossed, but I think I might have had the bar sitting too far forward on the delts. Did manage to get 5x100 out though.

Wow that's alright!

What do you guys think about dynamic effort and max effort body programs? I've been suggested a new program.

Here is a copy of the program, I would have to take out shoulder press and delt cable pulls due to my injury though. Please let me know your thoughts, thank you.

Monday – Dynamic Effort Upper Body – Focus on speed not weight

Flat Bench Press – 8 sets x 3 reps @ 55%– Focus on speed not weight

Decline Bench Press – 8 sets x 3 reps @ 55% – Focus on speed not weight
TricepsPressdown – 3 sets x 12 reps
Seated Shoulder Press – 4 sets x 10 reps

Dumbbell Side Lateral Raises superset into Front Raises – 3 sets x 10 reps
LatPulldown – 4 sets x 10 reps

Rear Delt Cable Pulls – 3 sets x 12 reps


Wednesday – Max Effort Lower Body – Squat or Deadlift

Max Effort Exercise (Box Squat or Deadlift) – Work up to 90% and do 3 sets x 2 reps

Seated Leg Extension – 5 sets x 5 reps
Straight Leg Deadlift – 4 sets x 5 reps

Glute Ham Raise – 4 sets x as many as possible
Front Squats – 3 sets x 5 reps
Abs/Core Work


Friday – Max Effort Upper Body

Flat Bench Press – Work up to 90% and do 3 sets x 2 reps

Incline Bench Press – 5 sets x 5 reps
BodyoverTricepPressdown – 4 sets x 5 reps

French Press – 4 sets x 5 reps
Seated Shoulder Press – 4 sets x 5 reps

Bent over Barbell Row – 4 sets x 5 reps

T-Bar Row – 4 sets x 5 reps


Saturday – Dynamic Effort Lower Body – Squatand Deadlift

Box Squat – 8 sets x 3 reps – Focus on speed not weight

Deadlift - 8 sets x 3 reps – Focus on speed not weight
Good Mornings – 3 sets x 12 reps

Seated Leg Extension – 3 sets x 12 reps

Glute Ham Raise – 2 sets x as many as possible
Abs/Core Work



Edited by L33SH

I'm assuming that's 55% of your 1RM, which you'd have a loose idea of.

I like my exercise to be very simple so to me that's a bit too involved.

I'm also not keen on splits where if you miss one day for whatever reason you miss that work for a week - but I realise splitting allows greater targeting and emphasis which is great for those with a specific goal.

I'd have a thought a full body workout x times a week would be fine for you Leesh, as you seem to want general fitness, well being, and some nice aesthetics. OR are you now looking to be a fitness model or something?

Mitch beat me too it, just times anything you need by the percentage number with a decimal in front of it.

That chick is too muscular IMO, but if that's your goal then a split routine will likely be a must, as will excellent diet.

You can do it!

Thats your speed day and your meant to be moving the weight explosively to train the muscle fibres and neural system, its not to try and build muscle.

Do a bit of background reading on louie simmons westside method and itll help explain the ideas behind each day

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