T Nation

Daily Max


#1

I thought it would be best to create a log to keep myself accountable.

After reading through CT's log and coming across his double progression method for those that do not tolerate volume, I decided to give it a shot. For those that have not read his log I highly recommend it. It is just one of the many great pieces of information that CT has provided.

I'm going to make a couple additions in the way of accessory work but nothing major, my main goal is improving the bench, press, squat and sumo deadlift.

For the sake of starting light and building up slowly I took 90% of my actual max for each lift, these numbers are reflected below.

Squat:340
Sumo:450
Bench:265
Press:160

If anyone reading this has any questions feel free to ask.

Tuesday September 30th

Rep range 1-3

Bench
240x3
215x4
195x5

Incline bench
180x5x5

Squat
305x3
275x4
245x5

Front Squat
215*5*3

Nothing extreme on the first day, just wanted to get a feel. Everything felt great, will be back at it tomorrow for a press and deadlift session.


#2

Wednesday October 1st

Rep range 1-3

Press
155x5
140x6
125x7

Close Grip Bench
195x5x5

Sumo DL
405x4
365x5
330x6

315x5x3

Kept the assistance work relatively light, in the past I’ve been guilty of putting too much of an emphasis on the assistance work and my main lifts suffered because of it.


#3

Bench
225x7
205x8
185x9

Flat DB Press
85x5x2
85x4x3

Squat
295x5
265x6
240x7

Paused Squat
225x5x5


#4

Reps 4-6

Military
135x11
125x12
110x13

Seated DB Press
65x5x5

Sumo Deadlift
385x7
345x8
315x9

Barbell Row
175x5x5


#5

Reps 1-3

Bench
245x3
220x4
200x5

Incline Barbell
190x5
190x5
190x4x3

Squat
310x4
280x5
250x6

Front Squat
225x5x3


#6

Reps 1-3

Military
165x4
145x5
130x5

Close Grip Bench
200x5x5

Sumo Deadlift
415x5
375x6
335x7

Conventional Deadlift
320x5x3

Top set of Sumo’s felt great today, probably had a rep or two left in the tank. So far I’m really enjoying this progression method. I’m really making an effort to not let the assistance work get out of hand.


#7

Reps 4-6

Bench
235x5
210x6
190x7

Flat DB Bench
85x5x5

Squat
295x6
265x7
240x8


#8

Tuesday October 7th
Reps 4-6

Military

150x7
135x8
120x9

DB Military
70x5x5

Sumo Deadlift
395x8
350x9
315x10

Barbell Row
180x5x5

Wednesday October 8th

Reps 1-3

Bench
250x2
225x3
200x4

Incline Barbell
190x5
190x5
190x5
190x4
190x4

Squat
320x3
290x4
260x5

Paused Squat
230x5x5


#9

Reps 1-3

Military
175x1
160x2
145x3

Paused CGBP
205x5x5

Sumo DL
430x4
385x5
350x6

Conventional
325x5x3


#10

Life got in the way and keeping the log up to date was put on the backburner, however the workouts did continue and I was able to hit quite a few PR’s during this time. After several months of the double progression method I have decided to change things up. I’m going to do my own variation of Nick Horton’s set and rep scheme. The idea behind this is simply to work up to a daily max using one of two ramps, after hitting the daily max you then choose an intensifier to get in some volume.

Recent PR’s
Bench 255x3
Squat 335x6
Deadlift 405x8
Press 175x3

I hope to blow past these numbers in the coming months, my main goal is going to be keeping this log up to date.

Sunday January 11th,

Bench
135x5, 155x5, 175x5, 195x5, 215x5, 230x4, 242.5x2, 252.5x1, 257.5x1

Bench(Triples)
185x3, 195x3, 207.5x3, 217.5x3, 227.5x3, 237.5x3, 240x3

Slight Incline DB Press
75x5, 80x5, 85x5, 90x4, 95x3, 100x2

Standing DB Press
35x8, 45x8, 50x8, 55x5, 60x3

Pushdown’s
90x12, 100x10, 105x8

One Arm Pushdown’s
15x15, 20
17.5x20


#11

Monday January 13th,

Deadlift, Beltless
135x5, 225x5, 255x5, 275x5, 295x5, 315x5, 330x4, 345x3

Meadows Row
105x6x8

One arm BB Row
50x15, 52.5x15, 55x2x15, 80x12

BB Curl
55x25, 16, 9

Hammer Curl
20x15
15x3x15


#12

Tuesday January 13th

Squat
135x5, 185x5, 225x5, 245x5, 265x5, 285x5, 305x4, 315x3, 325x2, 335x2, 345x1

Squat-Triples
225x3, 240x3, 255x3, 270x3, 285x3, 300x3, 315x3, 317.5x2

Front Squat
185x5x5

Split Squat
60x10, 70x10, 75x10, 80x12


#13

Thursday January 15th

Front Squat
135x5, 155x5, 175x5, 195x5, 215x5, 230x5, 245x4, 260x3, 275x1, 285x1, 295x1

Front Squat(Triples)
205x3, 215x3, 225x3, 235x3, 242.5x3

Front Squat
155x3x10

Ab Wheel
2x12


#14

Saturday January 17th

Bench
135x5, 155x5, 175x5, 195x5, 215x5, 230x5, 245x3, 255x2, 262.5x1, 267.5xf, 265x1

Bench(Triples)
185x3, 197.5x3, 210x3, 225x3, 235x3, 240x3

Slight Incline DB
80x5, 85x5, 90x5, 95x4, 100x3, 100x2

Standing DB Press
50x8, 8, 7, 8


#15

Sunday January 18th

Squat
135x5, 185x5, 225x5, 245x5, 265x5, 285x5, 305x5, 315x4, 327.5x2, 340x2, 347.5x1

Triples
235x3, 247.5x3, 260x3, 272.5x3, 285x3, 297.5x3, 310x3, 317.5x3

Paused, three count
265x6x2


#16

Monday January 19th

Underhand Pulldowns
100x8, 105x8, 110x8, 120x8, 130x8

Sumo DL
135x3, 225x3, 275x3, 315x3, 335x3, 345x3

T-Bar Row
175x4x8

Meadows Row
105x4x10

BB Curl
60x25, 16, 9

Hammer Curl
Experimented with a variety of weights/grips/reps


#17

Incline Bench
135x5, 150x5, 165x5, 180x5, 192.5x5, 205x3, 212.5x2, 217.5x1, 222.5x1

Triples
155x3, 165x3, 175x3, 185x3, 192.5x3, 200x3, 205x3

Floor Press
135x5, 155x5, 175x5, 195x5, 210x5, 225x4, 235x3, 245x2, 255x1, 260x1

Press
137.5x5x4

Pushdowns
70x15, 15, 15, 12


#18

Wednesday January 21st

Squat
135x5, 185x5, 225x5, 247.5x5, 267.5x5, 287.5x5, 307.5x5, 320x4, 332.5x2, 345x1, 350x1, 355x1

Triples
240x3, 250x3, 260x3, 270x3, 280x3, 290x3, 300x3, 310x3, 320x2

Front Squat
185x6x5

Leg Extension
110x15
130x12, 15, 11, 11


#19

Thursday January 22

Underhand Pulldown
120x10, 10
122.5x10, 8

Sumo Deadlift
135x3, 225x3, 275x3, 315x3, 345x3, 365x3, 385x3, 400x3, 410x2, 425x1, 440x1, 455x1, 465xf, 465x1

Tbar Row, Standing on 25lb plate
105x4x12

1 arm BB Row
35x10, 10, 15, 15

BB Curl
85x5
90x5x4

I knew I had the 465 in me today, even after failing the first attempt. The second attempt was a legit grinder but I stayed with it.


#20

Saturday January 24th

Bench
135x5, 155x5, 175x5, 195x5, 217.5x5, 232.5x5, 245x3, 257.5x1, 265x1, 270x1(PR)

Triples
195x3, 205x3, 215x3, 225x3, 235x3, 242.5x3, 245x3

Slight Incline DB
80x6, 85x6, 90x6, 95x4, 100x2

Press
95x5, 110x5, 120x5, 130x5