Impressive front squat
Wow man. I donāt know if Iām impressed at your numbers or pissed at mine more. Great lifts!
Haha well it seems like 90% of the people on this site bench more than me so rest assured I still get pissed at my numbers
BW 97kg
Lats are knackered.
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120
Ss/ L-sit chins
5 x 5
Squat - daily max
Low bar
Belt on
140kg x 1
160kg x 1
180kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9
230kg x 1 @ 9.5
Really happy with that squatās speed especially considering butt fatigue.
Bench - warmups
Comp. and close grip bench
5 sets from bar to 90kg
Bench - daily max
Comp. bench - sleeveless, competition height
Belt and wraps on
100kg x 1
110kg x 1 @ 8
120kg x 1 @ 8.5
127.5kg x 1 @ 9
132.5kg x 1 @ 9.5 - misgrooved a bit
Bench didnāt go as well as Iād hoped after squats felt that good. Still trying to figure out why 140 moves so much better 2 inches off the chest than 130 does off the chest.
BW 98.5kg
Bodyweight please what are you doing?
Lats are still knackered. Abs also. Also chest.
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120
Ss/ Various mobility and power moves
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9
230kg x 1 @ 9
Even happier with that squatās speed. Felt really strong. Didnāt have time for back offs today but will get some done tomorrow.
Bench - warmups
Comp. and close grip bench
5 sets from bar to 90kg
Bench - daily max
Long pause comp. bench - 3 count, sleeveless, competition height
Belt and wraps on
100kg x 1
110kg x 1 @ 8
120kg x 1 @ 8.5
128kg x 1 @ 10 - 0.5kg PR- so poor compared to 120 but I can move a grinder at least.
Was in a rush today so no back offs. I need to do a little volume/assistance work over the next few sessions before a few last big maxes leading up to the final daily max next Tuesday.
BW 97.8kg
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120
Ss/ GHR
5 x 5
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9
225kg x 1 @ 9
234kg x 1 @ 9.5 - 1kg PR again. Iām gonna take tomorrowās squats easyish and hit something big on Saturday before my last heavy dead of the block because there is more there.
Squat - back offs
Low bar
210kg x 2 x 2
Bench - warmups
Comp. and close grip bench
5 sets from bar to 90kg
Bench - daily max
Comp. bench - sleeveless, competition height
Belt and wraps on
100kg x 1
110kg x 1 @ 8
120kg x 1 @ 8.5
130kg x 1 @ 9
135kg x 1 @ 9.5 - ties PR and again pretty slick. Way better than top set of long pause yesterday.
Bench - back offs
Comp. bench
120kg x 2
120kg x 3 - ties PR pretty handily
Accessory work
Klokov press
Bar x 5
30kg x 5
40kg x 5
50kg x 5
OHP - took these really slow and controlled with long pauses on the chest to ensure my upper back/rotator cuff were happy with the whole thing. They were. Kept it lighter and went for feel.
50kg x 3 x 6
Ss/ Narrow semi neutral chins
3 x 8
GHR back extensions - pad at knee
2 x 10 - bye hamstrings
Solid session.
PR + a tied PR.
Iām really enjoying your progress Max.
That bench looked very smooth.
@mortdk here you go then!
BW 97.9kg
Squat - warmup
Front, and overhead squats
Comp. sleeves on
5 sets from bar to 120kg
Squat - daily max
Front squat
Belt on
140kg x 1
160kg x 1 @ 8.5
172.5kg x 1 @ 9
182.5kg x 1 @ 9.5 - 2.5kg PR and 400lbs club.
Yas boi
Bench - warmup
Floor press
Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Bench - daily max
Floor press
100kg x 1
110kg x 1
120kg x 1 @ 8.5
130kg x 1 @ 9
135kg x 1 @ 9.5
Oh yes.
Beast!!
Hey Max, thanks for the madness
You linked to the floorpress for both. Please fix.
So the front squat didnāt happen. Yet.
BW 96.8kg
Mock meet today up to a minimum of my seconds on squat and bench, and calling deads at my second attempt with a pause.
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 9 - lost balance forwards a bit but it was fast
227.5kg x 1 @ 9 - good. If 215 moves anywhere near how it did today I can make this jump.
235kg x 1 @ 9.5 - 1kg PR
Bench - warmups
Comp. and close grip bench
5 sets from bar to 90kg
Bench - daily max
Comp. bench - sleeveless, competition height
Belt and wraps on
100kg x 1
110kg x 1 @ 8
120kg x 1 @ 8
130kg x 1 @ 9 - again, if 120 flies up then this is a solid 2nd attempt
135kg x 1 @ 10 - red lightable - hit a wall at the floor press point, butt came up and it wasnāt evenly locked out. Good in terms of being able to grind, bad in that I havenāt raised my butt in months if not years.
Hitting the same weight on floor press yesterday probably didnāt help but I also set up a little wonky.
Deadlift - heavy day
Pause conventional deadlift - at tibial tuberosity
70kg x 3
100kg x 2 x 2
120kg x 2 x 1
Belt on
150kg x 1
175kg x 1
200kg x 1
220kg x 1
240kg x 1
255kg x 1 - felt like I lost a lot of upper back position at the bottom but it moved alright. Another 10kg there if I can hack a grind. Technically a 2.5kg PR from the floor.
Assistance work
Deadlift row
120kg x 3 x 8
Fixed just 4 u.
Donāt know if Iāll be in tomorrow with work stuff buto I might want to recover anyway
That front squat Max strong and solid.
And the paused DL was great too.
Yesterday after Sunday off.
BW 97.1kg
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 8
227.5kg x 1 @ 9
Bench - warmups
Comp. and close grip bench
5 sets from bar to 90kg
Bench - daily max
Comp. bench - sleeveless, competition height
Belt and wraps on
100kg x 1
110kg x 1 @ 8
120kg x 1 @ 8
130kg x 1 @ 9
All moving nicely.
Yesterday (Tuesday)'s post
BW 98kg
Quite tired today
Squat - warmup
Low bar, front, and overhead squats
Comp. sleeves on
5 sets from bar to 120
Squat - daily max
Low bar
Belt on
150kg x 1
175kg x 1
200kg x 1
215kg x 1 @ 8.5
225kg x 1 @ 9
232.5kg x 1 @ 9.5
Bench - warmups
Comp. and close grip bench
5 sets from bar to 90kg
Bench - daily max
Comp. bench - sleeveless, competition height
Belt and wraps on
100kg x 1
110kg x 1 @ 8
120kg x 1 @ 8
130kg x 1 @ 9 - again, if 120 flies up then this is a solid 2nd attempt
135kg x 1 @ 9.5 - fine considering tiredness but I donāt think Iām gonna try for anything bigger than this on Sunday.
Deadlift - very light day
Conventional pulls
70kg x 2
100kg x 2
120kg x 2
Belt on
150kg x 3 x 1
In other news the deadline to enter southwest champs is this Friday so Iām gonna do that tomorrow but I want to see how much I weigh tomorrow morning first. If I donāt think I have a hope of cutting to the 93s in the 3 weeks I have after BUCS then Iāll just go as a 105. I will be much more of a contender at 93 though. Have been pretty heavy recently but also eating late last thing at night so will see how I am tomorrow after.
BW 96.9kg
Ton of warmup work, reverse hypers, static stretching, rolling etc.
Squat - recovery session
Low bar
Loose sleeves
Bar x 1
50kg x 1
70kg x 1
100kg x 1
Belt on
120kg x 1
150kg x 3 x 1
Bench - recovery session
Comp. bench - competition height
Bar x 3
40kg x 2
60kg x 1
80kg x 1
90kg x 1
100kg x 5 x 1
Ton more rolling and stretching.
Entered south wests as a 93. This weekend will be a good measure of how much weight I lose by using an accurate pair of scales and doing a mild water cut. If itās really not looking good Iāll let them know and see about being a skinny 105 again.
Is the meet this weekend or in three weeks?
@mortdk Uni nationals is this weekend, South West champs are 15th of April.
Final recovery session today before hitting openers tomorrow morning and then driving up. The lighter guys are lifting on Saturday, Iām not til Sunday. Them getting to eat all they like on Saturday evening is going to be fucking torture.
BW 97.5kg
Squat - recovery session
Low bar
Loose sleeves
Bar x 1
50kg x 1
70kg x 1
100kg x 1
Belt on
120kg x 1
140kg x 1
160kg x 1
Bench - recovery session
Comp. bench
Bar x 3
40kg x 2
60kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
I love that: recovery squat 160 kg
My max is maybe 110 kg.
Iāll cross my fingers come sunday.
Max with that effort you put into lifting you deserve something big.
Thanks for all the support guys! At the end of the day I donāt have a chance of winning the 105 class so Iām going into the comp with my personal goals and the aim of hitting a big total and Wilks to boost the teams score.
Yesterday I weighed in at 96.9kg, worked up to my squat and bench openers and they moved great. Max Smith on Instagram: "Ready to smash these openers again in two days time. Not ready for a 3 and half hour drive whilst water loading. @ay83kg @_lukasmyth I apologise for the multiple loo stops in advance. #powerlifting #roadtoBUCS #meetprepped @exeter_powerlifting_society #roadtoworlds?"
The lighter boys are lifting today and Iām handling a few of them. Finished my water load yesterday evening and now limited to about 2L today. Weighed in at 96kg on a supposedly accurate set of scales so looking good for getting to be the lightest guy in the 105s
237.5/120/255 @ 94.01kg
Iām dead so Iām gonna write a full post tomorrow once Iāve found videos and had a think.
All Iāll say is Iām happy to have cracked 600kg, the team overall smashed it, I am good at squats, bench is shit, and I really enjoy getting hyped up for a heavy deadlift.