Last two sessions were killer keep it up

# Max's Maxes: Squats and Bench Every Day

**MaazerSmiit**#442

## RTS intermediate cycle developmental block w3d4

Back to nights for the next 4 days.

**Conventional deadlift to knee, floor, knee, complete, pause at each** *Up to x5 @9, load drop 7.5%*

Threw sumo warmups in here too

60kg x 2 x 3

100kg x 2 x 3

140kg x 3

*Belt and straps on*

180kg x 5 @ 8

202.5kg x 5 @ 9

Rushed again

**Close grip bench** *Up to x5 @9, load drop 7.5%*

Bar x 6

60kg x 5

*Belt on*

80kg x 5

90kg x 5 @ 7

100kg x 5 @ 8

110kg x 5 @ 9 - pretty sure this is a PR. Moved nicely.

102.5kg x 5 @ 8

102.5kg x 5 @ 8.5

102.5kg x 5 @ 9

**Sumo pulls** *Up to x5 @9, load drop 7.5%*

Warmups thrown in with conventional earlier

*Belt and straps on*

180kg x 5 @ 6

200kg x 5 @ 8

215kg x 5 @ 9 - default PR

200kg x 5 @ 8.5

**DB curls**

12.5s x 10

15s x 10

15s x 10

15s x 10

15s x 10

Rushed time wise but also my entire set of erectors were screaming at me today. It showed in my conventional pulls and they didn't feel great on anything else really. Ditched back offs on conventional and took them easy on sumo.

**MaazerSmiit**#443

## RTS intermediate cycle developmental block w4d1

**Low bar** *Up to x4 @9, load drop 5%*

Bar x 3

60kg x 3

80kg x 3

100kg x 3

120kg x 3

*Belt on*

140kg x 3

160kg x 3

180kg x 4 @ 6

197.5kg x 4 @ 8

210kg x 4 @ 9 - 5kg PR - aaaaaand some asshole decided to deliberately stand in front of the camera. I mean I'm all for people's priorities in the gym being lifting and not worrying about someone else filming, but he was just being a twat

200kg x 4 @ 9 - misgrooved on the second rep

**Comp. bench** *Up to x4 @9, load drop 5%*

Bar x 5

40kg x 5

60kg x 5

80kg x 4

95kg x 4

107.5kg x 4 @ 7

117.5kg x 4 @ 9 - PR

112.5kg x 4 @ 9

**Slingshot** *Up to x3 @9, load drop 5%*

110kg x 3 @ 6

122.5kg x 3 @ 8

135kg x 3 @ 9 - default PR

127.5kg x 3 @ 8.5

Good session not overly tainted by the fact that as you grow older your chance of bumping into the occasional dickhead increases. Fatigued rather quickly on back off sets but I was a bit pressed for time anyway so it worked out.

**mortdk**#444

Things are moving the right way these days, Max, there’s a PR almost everytime.

Ohh and he stood there deliberately look at the video after the second squat, he just gave you (or the camera) the middle finger.

When you see him next time, maybe not punch him in the face, but

What a Jerk

**MaazerSmiit**#446

Thanks guys! I’m definitely riding a wave at the moment. Need to buckle up and send in my comp. entry for April 7th.

I can’t claim total innocence on the dickhead front. His mate was looking at the camera like he’d never seen one in real life before, so I made a comparison to this scene.

So he was standing up for his friend, cute.

I apologised for calling him a monkey and got called a “poofty” in response sooooooo

**MaazerSmiit**#447

## RTS intermediate cycle developmental block w4d2

**Deadlift** *Up to x4 @9, load drop 5%*

60kg x 3

100kg x 3

100kg x 3

140kg x 3

*Belt, straps on*

180kg x 3

200kg x 4 @ 6

225kg x 4 @ 8

237.5kg x 4 @ 9 - PR

**Pin press - <1 inch from chest** *Up to x2 @9, load drop 5%*

Bar x 5

40kg x 3

60kg x 3

80kg x 3

95kg x 2

110kg x 2 @ 7

117.5kg x 2 @ 8

125kg x 2 @ 8.5

127.5kg x 2 @ 9

120kg x 2 @ 8

120kg x 2 @ 8.5

120kg x 2 @ 8.5

Deads felt sluggish, pin press pretty good.

4 hours sleep after last night's night shift and now I'm converting back. Ran out of time for tempo squats but to be honest I probably wasn't going to do them anyway.

**MaazerSmiit**#448

## Yesterday - RTS intermediate cycle developmental block w4d3

**Pin half squat** *Up to x3 @9, load drop 5%*

Bar x 5

60kg x 3

80kg x 3

100kg x 3

120kg x 3

140kg x 3

*Belt on*

160kg x 3

180kg x 3

200kg x 3 @ 6

220kg x 3 @ 8

240kg x 3 @ 9

227.5kg x 3 @ 8

227.5kg x 3 @ 9

**TNG bench** *Up to x4 @10, load drop 5%*

Bar x 5

40kg x 5

60kg x 4

80kg x 4

95kg x 4

110kg x 4 @ 7

122.5kg x 4 @ 9.5 - all time bench PB full stop. 125 was probably there.

115kg x 4 @ 9

115kg x 4 @ 9

115kg x 4 @ 9.5

I kinda forgot how to touch and go today. Semi paused the second rep on the top set, and about half of the back off reps.

**Close grip incline** *Up to x6 @9, load drop 5%*

60kg x @ sub 6

80kg x 6 @ 8

90kg x 6 @ 10 - got corky with the pause on the last one.

85kg x 6 @ 9

**MaazerSmiit**#449

## RTS intermediate cycle developmental block w4d4

**Rack pull - below knee - 18 inches** *Up to x3 @9, load drop 5%*

60kg x 5

60kg x 5

100kg x 3

100kg x 3

140kg x 3

*Straps on*

180kg x 3

*Belt on*

210kg x 3 @ 6

235kg x 3 @ 7.5

252.5kg x 3 @ 8.5

260kg x 3 @ 9

247.5kg x 3 @ 9

**Chest supported T-bar row** *Up to x6 @9, load drop 5%*

1 plate x 6

2 plate x 6

3 plates x 6

3.5 plates x 6 @ 7

4 plates x 6 @ 7

4.5 plates x 6 @ 8

5 plates x 6 @ 9

4.75 plates x 6 @ 8

4.75 plates x 6 @ 9

I still find programmed RPEs on machine rows funny, but they're getting stronger soooooo.

**JM press** *Up to x6 @9, load drop 5%*

On an axle just so I had a straight bar

17.5kg x 6

27.5kg x 6

37.5kg x 6

47.5kg x 6 @ 7

57.5kg x 6 @ 8

62.5kg x 6 @ 9

60kg x 6 @ 7

60kg x 6 @ 8

60kg x 6 @ 9

Pulled 145kg on the axle for a 5kg PR.

Did some arms with axle curls and band extensions.

**MaazerSmiit**#451

## RTS intermediate cycle specialization block w1d1

**Squat** *Up to x3 @9, load drop 5%*

Bar x 3

60kg x 3

80kg x 3

100kg x 3

120kg x 3

*Belt on*

140kg x 3

160kg x 3

180kg x 3

200kg x 3 @ 7.5

220kg x 3 @ 9 - 1 rep PR. And. So. Smooth.

210kg x 3 @ 8.5 - took slightly too narrow a stance

210kg x 3 @ 9

**TNG bench** *Up to x7 @10, load drop 5%*

Bar x 7

40kg x 7

60kg x 7

80kg x 7

*Belt, wraps on*

95kg x 7

105kg x 7 @ 7

115kg x 7 @ 9 - damn. This was a default PR after 8 at 112.5 recently. Thought it would be harder.

117.5kg x 7 @ 10 - 2.5kg PR on the one I'd just set. Gotta imagine if I'd warmed up better maybe 120 was there…

112.5kg x 7 @ 10

**Close grip bench** *Up to x5 @8, repeat 5%*

100kg x 5 @ 7

105kg x 5 @ 8 - think I did this for 6 @ 9 recently so that's a decent ballpark considering fatigue from actually hitting a true RPE 10 for once.

105kg x 5 @ 9

105kg x 5 @ 9.5

105kg x 5 @ 10

Supremely happy with everything today. The 220kg triple is both a 1 rep PR over my best ever double from a year or so ago, but also a 7.5kg PR over a triple from 2 weeks ago.

Just gotta hope this touch and go business carries over to comp. bench.

**MaazerSmiit**#452

Thanks man.

They’re a couple of sessions where the movements are either partials which can feel like a cheaty waste of time, or are accessory lifts which feel like they don’t matter. Gotta put that work in though.

**MaazerSmiit**#453

## Friday

## RTS intermediate cycle specialization block w1d2

**Comp. bench** *Up to x3 @9, load drop 5%*

Bar x 3

Bar x 3

40kg x 3

60kg x 3

80kg x 3

*Belt on*

95kg x 3

105kg x 3

115kg x 3 @ 8

122.5kg x 3 @ 9 - 2.5kg PR

117.5kg x 3 @ 8.5

117.5kg x 3 @ 9

Pecs and elbows were sore coming in so yet another bench PR is very welcome.

**Deadlift** *Up to x3 @9, load drop 5%*

60kg x 3

100kg x 3

100kg x 3

140kg x 3

*Belt on, hook grip*

180kg x 1

210kg x 1

230kg x 1

245kg x 3 @ 9.5 - 5kg PR but overshot.

230kg x 3 @ 9 - went a little lighter than 95% and it was the right call. Big pulls drain me.

**Push press** *Up to x5 @8, repeat 5%*

Bar x 3

Bar x 3

40kg x 3

40kg x 3

60kg x 3

60kg x 3

*Belt on*

80kg x 5 @ 6.5

87.5kg x 5 @ 8

87.5kg x 5 @ 9

87.5kg x 5 @ 10

**Beltless front squat** *Up to x5 @8, repeat 5%*

Lightest warmups thrown in with push press

80kg x 5

100kg x 5

120kg x 5

140kg x 5 @ 9 - overshot, poop.

130kg x 5 @ 10

All in the rack position, it's just not quite there right now especially when pulls have destroyed my upper back.

Really happy with bench considering fatigue from volume on Wednesday. Pulls I went big (a little too big) and although I'm happy with that PR it definitely took a bit out of me. Good to see hook grip still holds up no problem though.

**MaazerSmiit**#456

Thanks guys! I’m being very careful with my RPEs on bench and making sure they’re based on reps in the tank with solid technique. Still pushing the weight and consistently hitting new PRs so I’m happy.

## RTS intermediate cycle specialization block w1d3

**Pause squat** *Up to x4 @9, load drop 5%*

Bar x 4

60kg x 4

80kg x 4

100kg x 4

120kg x 4

*Belt on*

140kg x 4

160kg x 4

180kg x 4 @ 8

195kg x 4 @ 9

185kg x 4 @ 8.5

185kg x 4 @ 9

**Pin press - chest level** *Up to x4 @9, load drop 5%*

Bar x 4

40kg x 4

60kg x 4

80kg x 4

95kg x 4

107.5kg x 4 @ 7

117.5kg x 4 @ 9

112.5kg x 4 @ 7.5

112.5kg x 4 @ 8

*Inadequate Rest in order to get to the deadlift platform before the 5 o'clock rush*

112.5kg x 4 @ 9

Too set was really good, same weights as my best comp. benches and pin press from higher level.

**Banded conventional** *Up to x5 @8, repeat 5%*

60kg x 5

*Add red bands, 25kg at lockout*

60kg x 5

100kg x 5

140kg x 5

180kg x 5

200kg x 5 @ 6

220kg x 5 @ 8 - honestly thought these would top out at around 210kg.

220kg x 5 @ 10 - wow those deteriorated really fast

Solid session. First time doing banded deads in a long time and ever with this setup.

**MaazerSmiit**#457

## RTS intermediate cycle specialization block w2d1

**Squat** *Up to x4 @9, load drop 7.5%*

Bar x some

60kg x 4

100kg x 4

120kg x 4

*Belt on*

140kg x 4

160kg x 4

180kg x 4

200kg x 4 @ 7.5

215kg x 4 @ 9 - 5kg PR. Lad blocking the camera on 210kg the other week doesn't seem such a big deal any more.

200kg x 4 @ 8.5

200kg x 4 @ 9

**TNG bench** *Up to x3 @9, load drop 7.5%*

Bar x 3

40kg x 3

60kg x 3

80kg x 3

95kg x 3

105kg x 3

115kg x 3 @ 6

125kg x 3 @ 9 - hooooooooo boooooooooooy. First time TNG has been a 9 instead of a 10 so I held back a little. Tiny misgroove towards my feet on the last rep, but that's a consequence of moving quickly and losing a bit of tightness. PR of some sort. 2.5kg to 5kg range.

115kg x 3 @ 7

115kg x 3 @ 7.5

115kg x 3 @ 8

115kg x 3 @ 8

115kg x 3 @ 8

115kg x 3 @ 8

115kg x 3 @ 8.5

115kg x 3 @ 9

Some say he's still out there benching 115kg for triples to this day…

Oh good, more flat pressing.

**Close grip floor press** *Up to x6 @8, repeat 7.5%*

60kg x 6

80kg x 6

90kg x 6 @ 7

95kg x 6 @ 8

95kg x 6 @ 8

95kg x 6 @ 8.5

95kg x 6 @ 9

95kg x 6 @ 10

First time doing this movement and it felt good. That's all.

Great squat PR. Good bench PR. Silly volume.

9/10 session would hate to do again. My arms won't work tomorrow.

**MaazerSmiit**#459

## RTS intermediate cycle specialization block w2d2

**Comp. bench** *Up to x4 @9, load drop 7.5%*

Bar x 4

Bar x 4

40kg x 4

60kg x 4

80kg x 4

95kg x 4

105kg x 4

115kg x 4 @ 8

122.5kg x 4 @ 9 - 1 rep PR.

115kg x 4 @ 9

I went on the lower side with back off weights on Wednesday and paid for it in volume. This time I went on the heavier end to prevent another 8 set bonanza. My left pec (tweaked it before) was a little twitchy on warmups so I was happy enough to hit a PR on the top set especially considering fatigue from Wednesday. Anyway, just the one backoff today.

**Deadlift** *Up to x4 @9, load drop 7.5%*

60kg x 4

100kg x 4

100kg x 4

140kg x 4

*Belt on*

170kg x 4

*Straps on*

200kg x 4

220kg x 4 @

240kg x 4 @ 9 - 2.5kg PR, much better than previous 4 at 237.5 and 3 at 245.

*Hook grip, hard reset each rep*

222.5kg x 4 @ 8 - awful lot of blood in my hands after this.

*Straps on, belt off*

222.5kg x 4 @ 9 - beltless PR.

**OHP** *Up to x6 @8, repeat 7.5%*

Bar x 6

Bar x 6

40kg x 6

50kg x 6

*Belt on*

60kg x 6 @ 6

70kg x 6 @ 8 - nasty quad cramp though

70kg x 6 @ 9.5

**Pause squat** *Up to x6 @8, repeat 7.5%*

60kg x 6

60kg x 6

*Belt on*

100kg x 6

**Good God these feel hard**

140kg x 6

**Just rush the warmup and get them done**

180kg x 6 @ 8

180kg x 4 @ 9.5

Another set wasn't happening. My legs were knackered by the time I got to squats, and it took until the 180kg sets for the tightness from the cramp on OHP to even out between my legs haha.

Another great session. Here is some stuff

**MaazerSmiit**#460

## RTS intermediate cycle specialization block w2d3

**Pin half squat** *Up to x2 @9, load drop 7.5%*

Bar x 3

60kg x 3

80kg x 3

100kg x 3

120kg x 3

140kg x 3

160kg x 2

*Belt on*

180kg x 2

200kg x 2

220kg x 2 @ 7

235kg x 2 @ 8

250kg x 2 @ 9 - tightness under this weight felt very good.

230kg x 2 @ 8

230kg x 2 @ 9

**Slingshot** *Up to x2 @9, load drop 7.5%*

*Warmup raw*

Bar x 3

40kg x 3

60kg x 3

80kg x 3

95kg x 2

105kg x 2

115kg x 2

125kg x 1 @ 8 - solid. Opener speed. Still, I'll definitely open lighter and this was wearing elbow sleeves.

*Add slingshot*

125kg x 2

132.5kg x 2 @ 7.5

140kg x 2 @ 9

130kg x 2 @ 8

130kg x 2 @ 8

130kg x 2 @ 8.5

130kg x 2 @ 9

Felt very good to move 125kg like I did, I think any opportunity to hit a good single within the confines of the actual workout should be taken at the moment.

**Beltless snatch grip RDL** *Up to x6 @8, repeat 7.5%*

60kg x 6

90kg x 6

120kg x 6

150kg x 6 @ 7

170kg x 6 @ 8

170kg x 6 @ 9

170kg x 6 @ 9.5, upper back position was going and that's not the point.

Back was feeling the work today and left pec still a little funky. Good session though. Stuff

I need to sort out my schedule as I'm helping at University Nationals this coming weekend. Will probably mean a couple of back to back days.