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Sunday is max effort squat/deadlift day. On this day I pick a squat or deadlift movement and work up to a max single. After the hitting a new PR (hopefully), I do some assistance work to improve my weak points. This is pretty basic Westside Barbell stuff but it works. The max effort work makes you brutally strong as long as you rotate lifts to avoid burnout and work new weak points. As for the assistance work, it will build muscle mass and improve your overall base.

Today I chose the front squat as my max effort lift. I love front squats because they work your legs, back and abs like few exercise do. Plus they are pretty safe, either you can lift the weight in good, upright form, or you simply dump it. The Good Mornings I did next are often used as a max effort lift. My back needs to get stronger so I am hitting the GM's on a very regular basis, sneaking them in whenever I can. The Front Squat Holds were done to really smoke my abs, hit my upper back, and finally get me used to heavier weights in the front squat.

 Max Effort Squat/Deadlift Day

• Front Squat
• worked up to a max single
• actually I missed two attempts at a new PR
• Good Mornings
• 3 x 5-8
• Front Squat Holds
• 3 x max time
• the sets of holds were done between sets of GM's

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