UB MAX EFFORT, 1.

1
Name
Date
Lift
Bench Press

Glenn Clarke
2/13/2013

Wave:

Bands/ Chains/ Modifications

Chains: 3 Chains/ side

1 Week:
Sets

Reps
9

1
Rest

Tempo

Set 1

1 As needed X

Tate Press- Incline

None

5 3-5

2:00

Skull Crusher/ Decline Press Combo- EZ Bar

Bands

4 3-5/3-5

Seated Row- Single Arm

None

Lat Pull-Down Complex (tight, mid, wide)

2-0-1-1

Set 2
135

Set 3
185

Set 4
225

Set 5
275

Set 6
315

40x5

45x5

50x5

55x5

60x4

As needed 2-0-1-1

60x5/5

80x5/5

100x3/3

100x3/5

100x1/5 (F)

5 6-10

2:00

2-0-1-1

90x10

100x10

110x9

120x6

120x7

None

4 10-10-10

2:00

2-0-1-1

100x10/10/10 110x10/10/10
90x10/10/10
(F)
90x10/10/10

Rear Delt Raise

None

5 8-10

As needed 2-0-1-1

5x10

Bandy Push-Downs

None

1 100

None

Black Band

Bandy Face Pulls (Overhand)

None

1 100

None

Black Band

Bandy Face Pulls (Underhand)

None

1 100

None

Black Band

Comments/ Notes

5x10

5x10

5x10

5x10

Set 7
335

65x1 (F)

120x6

Set 8
320

Set 9
325 330 (F)

Set 10

UB MAX EFFORT, 1.2

Name
Date
Lift

Glenn Clarke
2/20/2013

Wave:

Bands/ Chains/ Modifications

1 Week:
Sets

Reps

2
Rest

Floor Press- Football Bar

Chains

Tate Press- Incline

None

5 3-5

2:00

Skull Crusher/ Decline Press Combo- EZ Bar

Bands

4 3-5/3-5

Seated Row- Single Arm

None

Lat Pull-Down Complex (tight, mid, wide)

Tempo

Set 1

1 As needed X
2-0-1-1

Set 2
135

Set 3
225

Set 4
275

Set 5
285

300

55x5

55x5

60x5

65x5

As needed 2-0-1-1

80x5/5

85x5/5

90x3/5

90x3/5

5 6-10

2:00

2-0-1-1

135x8

135x6

135x8

155x6

None

4 10-10-10

2:00

2-0-1-1

105x10/10/10 105x10/10/10
105x10/10/10
110x10/10/10 (F)

Rear Delt Raise

None

5 8-10

As needed 2-0-1-1

5x10

Bandy Push-Downs

None

1 100

None

Black Band

Bandy Face Pulls (Overhand)

None

1 100

None

Black Band

Bandy Face Pulls (Underhand)

None

1 100

None

Black Band

Comments/ Notes

5x10

5x10

5x10

Set 6

70x5 (F)

155x5

5x10

Set 7

Set 8

Set 9

Set 10

UB MAX EFFORT, 1.3

Name
Date
Lift

Glenn Clarke
2/26/2013

Wave:

Bands/ Chains/ Modifications

1 Week:
Sets

Reps

Rest

Floor Press- Football Bar

Chains + Middle Grip

Floor Press- Football Bar

Chains + Middle Grip

2 Max

2:00

Tempo

Set 1

1 As needed X
2-0-1-1

Set 2
135

Set 3
225

225x5

185x5 (F)

Set 4
275

Set 5
295

315 330 (F)

JM Press-EZ Bar

None

4 5

As needed 2-0-1-1

70x5

80x5

90x3

JM Press-EZ Bar

None

3 Max

2:00

2-0-1-1

55x11

50x7

50x5

Push-Downs-Cable

None

10 2:00

2-0-1-1

70x7

55x10

60x10

Seated Row

None

5 8-10

As needed 2-0-1-1

315x10

345x8

365x5 (F) 365x8

375x5

Incline Chest Supported Row-DB

None

5 6-10

As needed 2-0-1-1

50x8

60x8

65x8

75x7

Lat Pull-Down Complex (tight, mid, wide)

None

4 10-10-10

2:00

2-0-1-1

100x10/10/10 105x10/10/10
110x10/10/10
(F)
115x10/10/10 (F)

Rear Delt Raise

None

10 Minimal

2-0-1-1

25x10

Bandy Push-Downs

None

100 None

100

Bandy Pull-Aparts

None

100 None

100

Standing Abs

None

3 2:00-3:00 Minimal

Reverse Hyper

None

2-0-1-1

30 As needed X
Comments/ Notes

25x10

85x3

65x10

70x8

25x10

80

80

275

275

Set 6

25x10

80

25x10

25x10

Set 7

Set 8

Set 9

Set 10

UB MAX EFFORT, 2.1

Name
Date
Lift
Bench Press- 3 Board
Bench Press- 2 Board

Glenn Clarke
3/7/2013

Wave:

Bands/ Chains/ Modifications

2 Week:
Sets

Reps

1
Rest

Tempo

Set 1

Set 2

Set 3

Set 4

Set 5

None

1 As needed X

135

185

225

275

None

1 As needed X

315

355

375

385

JM Press-EZ Bar

Modification: Max Out Set of

Rolling Tricep Ext.

3 3-5

As needed 2-0-1-1

75x5

95x4

105x3

110x3

Seated Row

Modification: Change Grip Each Set

5 8-10

2:00

2-0-1-1

315x8

315x8

315x6

315x8

Incline Chest Supported Row-KB

None

4 10-15

2:00

2-0-1-1

44x12

44x15

44x11

44x11

Lat Pull Down-Wide Grip

None

4 15-20

2:00

2-0-1-1

120x16

120x17

120x18

120x16

Rear Delt Flys- Banded

None

150 Minimal

2-0-1-1

Black Band

Hammer Curls

None

15 2:00

2-0-1-1

30x9

25x15

25x9

Straight Leg Abs- mini band

None

20 Minimal

2-0-1-1

Black Band

Black Band Black Band Black Band

Comments/ Notes

Set 6
315

315x6

Set 7
365

Set 8
395

Set 9
410

Set 10