T Nation

Max's Maxes: Squats and Bench Every Day

#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

2 Likes
#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.

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#458
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#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

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#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.

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#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.

Bench also good even if I was dumb. Good double at what will probably be my opener, followed by rep PR. This touch and go business is doing wonders for confidence getting under bigger stuff.

2 Likes
#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.

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#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.

Top stuff.

1 Like
#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

Hi PRs

#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

Stuuuuuuuuuuuff

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

#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.

#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

Stuff

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.

#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.

And here’s some stuff. Went to a gym a little further away which has comp. equipment cos I felt like spoiling myself (and also reassuring myself that the eleiko bar won’t feel weird in my hands/on my back). Good that I did, because the bench height felt slightly different and I’ll need to keep an eye on butt lift.

#469

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

Deads
100kg for 3 singles.

Exciting

#470

Damn Max almost missed it.

Good luck on sundays meet :slight_smile:
your lifts looks dialed in and you just look strong, tight and confident.
That last DL 100 kg almost went through the roof… lol

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#471

Hey @MaazerSmiit don’t let us hang here.
How did you do at the meet?

#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.

Vids

2 Likes
#473

140kg (3 non-colonial plates) TNG bench

120kg close grip triple

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.

#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

Lifts from today

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.

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