That DL Max, awesome.

Bench looked very easy’ish, nice and controlled. Good job.

# Max's Maxes: Squats and Bench Every Day

**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.

**MaazerSmiit**#461

## RTS intermediate cycle specialization block w3d1

**Squat** *Up to x2 @9, load drop 5%*

Bar x 3

60kg x 3

80kg x 3

100kg x 3

130kg x 2

*Belt on*

160kg x 2

185kg x 2

210kg x 2 @ 7.5

227.5kg x 2 @ 9 - 7.5kg PR. Slightly too narrow stance and balance went off a bit to the side but moved well.

217.5kg x 2 @ 8.5

217.5kg x 2 @ 9

**TNG bench** *Up to x6 @10, load drop 5%*

Bar x 5

40kg x 5

60kg x 3

80kg x 3

*Belt, wraps on*

95kg x 2

107.5kg x 2

115kg x 2 @ sub 6

122.5kg x 2 @ 7

120kg x 6 @ 10 - PR.

115kg x 6 @ 10

OK I'll admit I thought I had a double on bench as well. Got up to my last warmup and actually looked at my phone, then had to drop the weight back down to do more reps hahaha.

It's a comp. bench double coming up on Thursday that got me confused.

**Close grip bench** *Up to x4 @8, repeat 5%*

110kg x 4 @ 8

110kg x 4 @ 8.5

110kg x 4 @ 9

110kg x 4 @ 9.5

Really happy with squats. Confident in hitting a small PR to get this meet off to a good start.

**MaazerSmiit**#462

## RTS intermediate cycle specialization block w3d2

**Comp. bench** *Up to x2 @9, load drop 5%*

Bar x 5

Bar x 5

40kg x 5

40kg x 5

60kg x 3

80kg x 2

95kg x 2

*Belt, wraps on*

110kg x 2

120kg x 2 @ 8

127.5kg x 2 @ 9

122.5kg x 2 @ 8.5

122.5kg x 2 @ 8.5

122.5kg x 2 @ 9

**Deadlift** *Up to x2 @9, load drop 5%*

60kg x 3

100kg x 3

100kg x 3

140kg x 2

*Belt on*

170kg x 2

200kg x 2 - double overhand PR

*Straps*

230kg x 2

*Hook grip*

250kg x 2 @ 9 - 5kg under best single

*Straps*

237.5kg x 2 @ 9 - pooped

**Push press** *Up to x4 @8, repeat 5%*

Bar x 3

Bar x 3

40kg x 4

50kg x 4

60kg x 4

*Belt on*

70kg x 4

80kg x 4 @ 6.5

90kg x 4 @ 8

90kg x 4 @ 9

90kg x 4 @ 10

**Beltless front squat** *Up to x4 @8, repeat 5%*

Didn't do these due to time and the fact I'm squatting and pulling again tomorrow.

May do them as warmup to tomorrow's pause squats.

Very happy. 5 weeks ago 120kg was a tentative single and today I did 5 sets of doubles at or above it. I don't know if I could've pulled 250kg conventional art any point in the last 2 months and today it was a very nice double.

**MaazerSmiit**#463

## RTS intermediate cycle specialization block w3d3

Majorly rushed to get going on my way to uni champs tonight.

**Beltless front squat** *Up to x4 @8, repeat 5%*

60kg x 4

80kg x 4

100kg x 4

120kg x 4

140kg x 4 @ 8

No back offs, straight to pauseys

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

*Belt on*

160kg x 3

180kg x 3 @ 7.5

200kg x 3 @ 8.5 - PR range, I don't know

190kg x 3 @ 8.5

**Pin press - chest level** *Up to x3 @9, load drop 5%*

Bar x 4

40kg x 4

60kg x 4

80kg x 3

100kg x 3

110kg x 3 @ 7

120kg x 3 @ 8.5

115kg x 3 @ 8

115kg x 3 @ 8

115kg x 3 @ 8.5

**Banded conventional** *Up to x4 @8, repeat 5%*

60kg x 4

*Add red bands, 25kg at lockout*

60kg x 4

100kg x 4

*Belt, straps*

140kg x 4

180kg x 4

210kg x 4 @ 6

230kg x 4 @ 8

No volume, into car. Am now here and going for steak.

Good session, little rushed. Took some stuff easy due to back to back lifting days.

**MaazerSmiit**#464

## RTS intermediate cycle specialization block w4d1

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

Bar x some

60kg x 3

60kg x 3

100kg x 3

130kg x 3

*Belt on*

160kg x 3

185kg x 3

205kg x 4 @ 7

225kg x 3 @ 9 - 5kg PR

212.5kg x 3 @ 9

**TNG bench** *Up to x2 @9, load drop 5%*

Bar x 3

40kg x 3

60kg x 3

80kg x 3

*Gear on*

95kg x 2

110kg x 2

120kg x 2 @ 7.5

130kg x 2 @ 9

122.5kg x 2 @ 8

122.5kg x 2 @ 8.5

122.5kg x 2 @ 9 - paused for fun.

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

60kg x 5

80kg x 5

90kg x 5 @ 7

100kg x 5 @ 8.5 - oops

100kg x 5 @ 8 - better

100kg x 5 @ 9

100kg x 5 @ 10

**MaazerSmiit**#465

## RTS intermediate cycle specialization block w4d2

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

Bar x 5

40kg x 5

60kg x 3

80kg x 3

95kg x 3

105kg x 3

115kg x 3 @ 8

125kg x 3 @ 9 - 2.5kg PR.

120kg x 3 @ 8.5

120kg x 3 @ 9

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

100kg x 1

100kg x 1

100kg x 1

140kg x 1

*Belt on*

140kg x 1

180kg x 1

180kg x 1

210kg x 1 - right at my DOH limit for today

*Hook grip*

230kg x 1

250kg x 3 @ 9 - 1 rep PR over last week fack yes

*Straps*

240kg x 3 @ 9

**OHP** *Up to x5 @8, repeat 5%*

Bar x 5

Bar x 5

40kg x 5

55kg x 5

*Belt on*

65kg x 5 @ 7

72.5kg x 5 @ 8

72.5kg x 5 @ 9

72.5kg x 5 @ 9.5

**Pause squat** *Up to x5 @8, repeat 5%*

70kg x 5

*Belt on*

100kg x 5

140kg x 5

170kg x 5 @ 6

190kg x 5 @ 8

190kg x 5 @ 9.5

Sick session but I was wrecked by the time I got to the squats. Upper back had gone bye bye.

**mortdk**#466

Hell yeah some great sessions in there Max.

That deadlift looked “easy” no grind or anything. Quality.

I don’t know if it’s me but when you squat with a spotter I think your walk outs could be shorter.

But heck man you’re a strong MF.

**MaazerSmiit**#467

Thanks man!

“3 steps, clear the rack” is all that’s in my head. Spotters at comp tend to be pretty on it and I’m yet to step on anyone’s toes haha.

## RTS intermediate cycle specialization block w4d3

**Pin half squat** *Up to x2 @9, load drop 5%*

Bar x 3

60kg x 3

100kg x 3

130kg x 3

160kg x 2

*Belt on*

185kg x 2

210kg x 2 @ 7

232.5kg x 2 @ 8

255kg x 2 @ 9

242.5kg x 2 @ 8

242.5kg x 2 @ 8.5

242.5kg x 2 @ 9

Planned 3rd feeling comfy on my back, just got to stay tight in the hole.

**Comp. bench, 2 count** *Unprogrammed, just as a warmup to slingshot and a way of ensuring I can ragdoll my opener in shit conditions.*

Bar x 3

40kg x 3

60kg x 3

80kg x 3

95kg x 2

110kg x 2

122.5kg x 2 @ 8.5 - cosy. Bench feels about as strong as it ever has, and the past few comps I've opened at 120kg. Planning on a slightly bigger foundation to setup a comp PR on my second and a shot at tying the gym PR on the third.

**Slingshot** *Up to x2 @9, load drop 5%*

122.5kg x 2

132.5kg x 2 @ 7.5

142.5kg x 2 @ 9

135kg x 2 @ 8.5

135kg x 2 @ 9

Slightly inconvenient work schedule this week but dealt with it. Feels a bit iffy hitting overload variations 1 week out, but anyway, openers on Tuesday at a gym with comp equipment, then 80% on Thursday or Friday before competing Sunday afternoon. I'm well within the weight class so will probably have breakfast.

**MaazerSmiit**#468

Was meant to hit these lifts yesterday but got stomach flu instead because…

**Squats** *Up to opener*

Bar x 3

70kg x 1

70kg x 1

120kg x 1

120kg x 1

155kg x 1

*Belt on*

185kg x 1

205kg x 1

222.5kg x 1 @ 7.5 - felt very comfy.

**Bench** *Up to opener*

Bar x 3

50kg x 2

70kg x 1

85kg x 1

*Belt on*

95kg x 1

105kg x 1

115kg x 1

122.5kg x 1 @ 7 - again this was very nice and I could probably open at 125kg but that wouldn’t change my planned 2nd attempt.

**Deadlift** *Up to final warmup*

70kg x 1

70kg x 1

120kg x 1

*Belt on*

155kg x 1

185kg x 1

207.5kg x 1

227.5kg x 1 @ sub 6

Kicked both of the last two reps out a little off the floor, but they are moving nicely. Might be a little late to throw technique adjustments in but I’ll see what I can do to fix that on the day.

**MaazerSmiit**#469

**Squats and bench**

Same warmups as Wednesday, only up to 185kg and 105kg.

**Deads**

100kg for 3 singles.

**mortdk**#470

Damn Max almost missed it.

Good luck on sundays meet

your lifts looks dialed in and you just look strong, tight and confident.

That last DL 100 kg almost went through the roof… lol

**MaazerSmiit**#472

What can I say? I’m a tease.

Comp. went well.

Weighed in at 100.06kg, which was disappointingly close to sub 100kg.

Squats went 222.5, 232.5, 242.5kg. That was the game plan, to hit a 5kg squat PR on my 3rd and I did that, so solid start.

Bench, 122.5, 130, 135kg (miss). Best previous comp. lift was 127.5kg, so the plan was to top that on the second attempt then have a wildcard third. Had a mate on the platform loading and asked him if I should go up 2.5 or 5, he had a little too much faith in me. Dick.

Deads, 242.5, 257.5, 265kg. My best ever pulls have been 255kg in comp, 255kg paused at the knee, and a 260kg deficit. Took the little comp. PR on the second, and made probably the right call for the third. I’ve failed 265kg twice before, once in the gym, once in comp., so it was a bugbear to get off my back even if a crack at 600lbs wouldve been fun.

637.5kg @ 100.06kg/1402.5 @ 220lbs.

387.8 Wilks/565.71 IPF points.

Got the nationals qualification which is nice but not really fussed about going. Might do if it’s at a convenient time.

Anyway, goals for next meet: 400 Wilks while people still care about Wilks, bench more than half my deadlift, but also make that deadlift at least 272.5kg. Squat a little more too.

**MaazerSmiit**#473

140kg (3 non-colonial plates) TNG bench

Best deload week.

Worked 70 hours in a new job so whatever I could get done I did, but it was never going to be much post Comp.

**MaazerSmiit**#474

## RTS intermediate cycle prep block w1d1

**Low bar** *Up to x4 @9, no fatigue*

Bar x some

60kg x 3

100kg x 4

130kg x 4

*Belt on*

160kg x 4

180kg x 4

200kg x 4 @ 8

217.5kg x 4 @ 9 - 2.5kg PR

**Comp. bench** *Up to x4 @9, no fatigue*

Bar x 2 x some

50kg x 4

70kg x 4

90kg x 4

*Belt on*

105kg x 4

120kg x 4 @ 8.5 - PR territory, don't know if I actual hit this in the last cycle but it's the right sorta zone.

**3 ct pause bench** *Up to x5 @9, no fatigue*

105kg x 5 @ 8.5

Back on the same programme, will make some changes to the exercise selection (bye bye push press 6s) but stick with what worked for the most part. Prep week with no fatigue work sounds like a nice plan.