T Nation

Max's Maxes: Squats and Bench Every Day


#441

Last two sessions were killer keep it up


#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.

Top stuff


#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 :+1:
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.

Final squat warmup and top bench stuff


#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


#445

Congrats on the PR!!!


#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 :man_shrugging:


#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.

Stuff


#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

Pressing stuff


#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.

Stuff


#450

Two great sessions overall


#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

Top benches

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.


#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.


#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.

Top sets


#454

strong Bench and DL session!!!


#455

That DL Max, awesome.
Bench looked very easy’ish, nice and controlled. Good job.


#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.

Top stuff


#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.


#458

#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


#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.