Today is Jill’s birthday! Below is her workout:
Deadlift 5 @ 65%, 3 @ 75%, max effort @ 85%
Press 5 @ 65%, 3 @ 75%, max effort @ 85%
*The percentages are off you most recent 1 rep max for both the deadlift and press. Max effort is as many reps as you can get. Should be a full throttle effort.
If you do not have your 1 Rm for these two lifts, you will work up to a heavy set of 5, then add for a set of 3, then add a little more for a max effort of 1+ reps