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Max's Maxes: Squats and Bench Every Day


#241

Yesterday

BW: 97.1kg

Sheiko 37v2 - preparation/accumulation - week 1 day 3

BW: 96.1kg

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 7
70kg x 6
77.5kg x 5
82.5kg x 4
90kg x 3
90kg x 3
95kg x 2 - accidentally did 3, autopilot
95kg x 2
90kg x 3
90kg x 3
82.5kg x 4
77.5kg x 6
70kg x 8
65kg x 10

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3

Dips
10kg x 5 x 8
Ss/ Narrow neutral chins
5 x 8 - got really sloppy by the last two reps of the last two sets

SSB seated good morning - off pins
55kg x 5 x 5

Everything feeling light and moving well.


#242

Generic day for back, arms, shoulders, strongman GPP stuff.

Literally everything today superset with Pullaparts for sets of 30. Worked out to be 39 x 30 which my quick maths makes out to be over 1000. Theres my weekly volume sorted.

Football bar Z-press - from chin
17.5kg x 5
27.5kg x 5
37.5kg x 5
47.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
57.5kg x 5

Football bar “log” clean and press - clean every rep
57.5kg x 5
57.5kg x 5
57.5kg x 5

Kinda like a deficit log I guess?

Incline bench
40kg x 10
50kg x 10
60kg x 10
60kg x 10
60kg x 10
50kg x 15

Did these again just for the practice. Easy weight cos I don’t want to be repping my prescribed triples for sets of 10 so I controlled the weight a bit more and got a pump. Slow negative and the right.

Seated DB overhead
16s x 20
20s x 15
20s x 15
24s x 12
24s x 12

Hammer strength MTS row
“40” x 15
“40” x 15

Meadows suitcase row
20kg x 10
30kg x 10
40kg x 10
Great contraction

Meadows row
20kg x 10
25kg x 10
30kg x 10
Great stretch

Alternating DB curls
14s x 10
14s x 10
14s x 10
Very strict and slow, good pump.

Hammer curls
20s x 10
20s x 10
20s x 10

Cable rope pullovers
Some x 15
More x 15
More x 15


#243

Sheiko 37v2 - preparation/accumulation - week 2 day 1

BW: 97kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

First and last sets

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
77.5kg x 4
90kg x 3
102.5kg x 2
102.5kg x 2
102.5kg x 2
102.5kg x 2
102.5kg x 2

Low bar
Working sets
127.5kg x 3
150kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3

Incline barbell bench
60kg x 8
60kg x 8
60kg x 8
60kg x 8
60kg x 8

Weighted pushup - feet elevated
10kg x 8
15kg x 8
20kg x 8
20kg x 8

Good morning
70kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5

LOOOOONG volume filled session today.


#244

This program looks great. I’m thinking sheiko is in my future after I get 315 squat and 250-260 bench milked out of 531.


#245

That’s a loooong session Max, nice work.


#246

I can’t speak to Sheiko’s effectiveness yet, but I’ve heard so much good stuff about it and I’ve been severely lacking in volume for a few months.

Sheiko 37v2 - preparation/accumulation - week 2 day 2

BW: 96.1kg

Conventional deads to knees - pause 1 sec
Warmups
70kg x 3 x 3
100kg x 3
Working sets
127.5kg x 3
152.5kg x 3
Belt, straps on
180kg x 3
180kg x 3
180kg x 3
180kg x 3

Comp. bench
Warmups
Bar x 10
40kg x 10
60kg x 5
Working sets
70kg x 5
82.5kg x 4
95kg x 3
95kg x 3
95kg x 3
95kg x 3

Conventional deadlift
Working sets
127.5kg x 3
152.5kg x 3
180kg x 3
Belt on
190kg x 3
190kg x 3
190kg x 3
190kg x 3

Glute bridges
190kg x 5
190kg x 5
190kg x 5
Been meaning to do a bit more glute stuff, stuck these in before leg press just cos the bar was loaded.

Leg press - squat stance, heeled shoes
180kg x 6
200kg x 6
200kg x 6
220kg x 6

First time touching a leg press since I had a brain haemorrhage on one 2 years ago. No problems.

:man_shrugging:

Final sets on both dead variations


#247

Anything for big legs, right?


#248

That 4 sets of 6 hypertrophy protocol.

Sheiko 37v2 - preparation/accumulation - week 2 day 3

BW: 97.4kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
175kg x 3
185kg x 3
185kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 6
75kg x 5
87.5kg x 4
95kg x 3
102.5kg x 2
102.5kg x 2
107.5kg x 1

107.5kg x 1
95kg x 3
82.5kg x 5
70kg x 5

Chins
BW x 8
BW x 8
BW x 8
BW x 8

JM press
40kg x 6
50kg x 6
50kg x 6
50kg x 6
50kg x 6

Seated good morning
70kg x 6
70kg x 6
70kg x 6
70kg x 6
70kg x 6


#249

Generic day for back, arms, shoulders, strongman GPP stuff.

Literally everything today superset with Pullaparts so 37 x 30

Football bar Z-press - from chin
17.5kg x 5
27.5kg x 5
37.5kg x 5
47.5kg x 5
Misloaded here, meant to go to 52.5 then a few 5s at 57.5. So was over by 5kg for the next two sets.
57.5kg x 5
62.5kg x 5
Sorted my shit out
57.5kg x 5
57.5kg x 5

Ring dips
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 10 - PR?

Low incline DB bench
22s x 15
28s x 12
32s x 10
36s x 10
36s x 10
32s x 15

Hammer strength MTS high row
“40” x 10
“45” x 10
“50” x 10

Hammer strength MTS row
“45” x 15
“50” x 15
“55” x 12
“60” x 12

Cable rope pullovers
Some x 15
More x 15
More x 15
More x 10

Alternating DB curls
14s x 10
14s x 10
14s x 15
Ss/ Band pushdowns
Some x 3 x 20

Laterals
14ss x 10
14s x 12
14s x 15
Ss/ OH DB triceps
14s x 3 x 10


#250

Yesterday was the society AGM and corresponding social. I dicked about and did some off programme odd lifts then we got wasted.

🖒

Also was 96.5kg

https://www.instagram.com/p/BiZrGmnhrXe/

Sheiko 37v2 - preparation/accumulation - week 3 day 1

BW: 95.8kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
77.5kg x 4
90kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3

Low bar
Working sets
117.5kg x 5
140kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

Incline barbell bench
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Weighted pushup - feet elevated
20kg x 8
20kg x 8
20kg x 8
20kg x 8

GHR situps
BW x 10
5kg x 10
10kg x 10

I felt like I was moving in slow motion today, and the whole session probably took half an hour longer than needed. 162.5kg triple felt rough on warmups so how I did 4x5 with it I have no idea.


#251

In a new locality for placement for 6 weeks and training at a different gym for two sessions out of the week. It’s a BPU affiliated gym so it has everything I need plus a few extra toys.

Sheiko 37v2 - preparation/accumulation - week 3 day 2

BW: left scales at home

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 4
77.5kg x 3
90kg x 3
102.5kg x 3
102.5kg x 3
107.5kg x 3
107.5kg x 3
102.5kg x 3
102.5kg x 3

Deficit conventional deads - 1.5"
Warmups
70kg x 3 x 3
100kg x 3
Working sets
130kg x 3
165kg x 2
Belt on
185kg x 1
185kg x 1
185kg x 1

Overloaded the top set by 5kg cos I forgot to count the collars.

Also accidental deadlift bar.

Sorry Boris.

OHP
Bar x 10
40kg x 10
50kg x 8
55kg x 8
55kg x 8
55kg x 8

Conventional block pull - halfway down shin. Much weaker position for me and I was doing my best to emulate the position I’m in on a standard deadlift so these were relatively rough. Still moved well.
Warmups
120kg x 2 x 3
Working sets
152.5kg x 3
180kg x 3
Belt on
205kg x 3
217.5kg x 2
217.5kg x 2
230kg x 1
230kg x 1
230kg x 1

Shins to bar
3 x 8

Prescribed work was done in completely the wrong order because I was working around when the deadlift platform was available. Still a solid session.

Extra accessory stuff

Dips
3 x 10

Hammer curls
20kg x 3 x 10


#252

Pretty happy with the consistency in my hip and back positioning at the same point in the lift with 185kg on deficit pulls and 230kg on blocks. Tells me I’m doing the block pulls right.


#253

Sheiko 37v2 - preparation/accumulation - week 3 day 3

BW: ?

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 5
75kg x 4
90kg x 3
102.5kg x 3 - accidental triple
102.5kg x 2
102.5kg x 2
102.5kg x 2

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Comp. bench - all paused
Working sets - wraps on
65kg x 6
75kg x 6
85kg x 6
85kg x 6
85kg x 6
85kg x 6

DB flat bench
22.5s x 8

Naaah

Buffalo bar bench
64kg x 8
74kg x 8
74kg x 8
74kg x 8
Much more fun and feels pretty comfortable as well.

45° hyper extension
32kg x 4 x 8

Hammys and erectors were pretty damn sore coming in today. This was a relatively light day by recent standards but stuff felt harder than it should’ve.


#254

Generic day for back, arms, shoulders, strongman GPP stuff.

Everything today superset with Pullaparts
34 x 30

Football bar Z-press - from chin
17.5kg x 10
27.5kg x 10
37.5kg x 10
47.5kg x 10
57.5kg x 8
62.5kg x 5
62.5kg x 5
52.5kg x 12

Laterals
10s x 20
14s x 15

Meadows laterals
Straps on
20s x 20
26s x 20
26s x 20
30s x 20
26s x 30
20s x 40

Seated laterals
One big drop set
14s x 15
8s x 20
4s x 30
Empty hands x hold to failure

Klokov press
Bar x 20
30kg x 15
35kg x 15
40kg x 15

Hammer curls
16s x 20
16s x 20
20s x 15
20s x 15
24s x 10
16s x 25

Straight bar curls
25kg x 21s
30kg x 21s
35kg x 15s (21s but with 5s instead of 7s)
35kg x 15 straight

Alternating DB curls
16s x 10
16s x 10
16s x 10

Fun pump which turned out to be all delt and bicep. Ah well.


#255

That’s a lot of volume Max you delts might explode :slight_smile:
Nice workout


#256

Sheiko 37v2 - preparation/accumulation - week 4 day 1

BW: 95.8kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
127.5kg x 5
150kg x 4
175kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2
197.5kg x 2

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
77.5kg x 4
90kg x 3
95kg x 3
95kg x 3
95kg x 3
95kg x 3

Low bar
Working sets
117.5kg x 3
140kg x 3
162.5kg x 3
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Ring chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Ss/ Dip
BW x 8
10kg x 8
20kg x 4
20kg x 4
20kg x 4
20kg x 4

GHR
BW x 5
5kg x 5
10kg x 5
15kg x 5
15kg x 5
Drop to
10kg x 5
Drop to
BW x 10
Ss/ Good mornings
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Good fun solid session.


#257

Sheiko 37v2 - preparation/accumulation - week 4 day 2

BW: ?

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 4
77.5kg x 3
90kg x 3
102.5kg x 3
102.5kg x 3
107.5kg x 2
107.5kg x 2
107.5kg x 2

Conventional deads - on squat bar
Warmups
65kg x 3 x 3
85kg x 3
110kg x 3
Working sets
130kg x 4
155kg x 4
Belt on
180kg x 3
180kg x 3
205kg x 3
205kg x 3
217.5kg x 2
217.5kg x 2
217.5kg x 2

Heaviest deads in a while. That was nice.

Squat bar is fun once you acknowledge the knurling is gonna kill your legs. Surprisingly hook grip still OK on it. Using it cos it’s closest to comp bar stiffness and will l also force me to be a little more controlled with my setup for grip purposes.

Leg extension
Some x 8
More x 8
More x 8
More x 8
More x 8
Ss/ GHR situps
10
10
10
10
10

Comp. bench
Working sets
70kg x 4
82.5kg x 4
95kg x 4
95kg x 4
95kg x 4
95kg x 4

Unprescribed arms

Fat grip dips
BW x 10
10kg x 10
10kg x 10
Ss/ Hammer curls
17s x 15
20s x 15
20s x 15

Tate press
17s x 15
17s x 15
17s x 15
Ss/ Incline curls
17s x 10
17s x 10
17s x 12

Curl weights are coming up. That’s cool.

Top deads and bench


#258

Sheiko 37v2 - preparation/accumulation - week 4 day 3

BW: ?

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 6
75kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6

Buffalo bar bench
64kg x 8
74kg x 8
79kg x 8
79kg x 8

JM press
50kg x 4 x 6
Ss/ 45° hyper extension
40kg x 4 x 8

Easy session to finish off 37v2 on. Squats were flying.

31 next and I have permission from my resident Sheiko expert to push up my bench max by 2.5kg. Top percentages don’t look like they go higher but I’ll be working at them more often.


#259

Load of pullapart 30s again today for the first half of the session.

Chins
BW x 5
BW x 5
10kg x 3
10kg x 3
20kg x 2
20kg x 2
20kg x 2
20kg x 2

Nearly muscle ups
Nope
Nope
Nope
Nope
Nope

Ring inversions into negative front lever
3
3
3
3
3

Ring chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Stop supersetting everything with pullaparts.

KB row
40kg x 15
40kg x 15
40kg x 15

Hammer strength MTS row
35 x 20
40 x 20
45 x 20
50 x 15 + 15 partner forced reps

Hammer strength MTS high row
30 x 10
40 x 10
50 x 8

Pullovers
Some x 15
Some x 15
Some x 15

Threw a load of stretching, slow negatives, forced reps etc into the machine work today and it was horrendous fun.

Hammer curls
18s x 20
18s x 20
18s x 20

Offset DB curls
14s x 12
14s x 12
14s x 12

Incline stretchy curls
10s x 20
10s x 20

Fun back and bis session. Weak ass strength work, weaker ass gymnastics stuff, and a nice pump.


#260

Sheiko 31 - transmutation - week 1 day 1

BW: 97kg

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
80kg x 4
92.5kg x 3
100kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 5
2 minute rest intervals
162.5kg x 2
162.5kg x 4
162.5kg x 6
162.5kg x 7
162.5kg x 5
162.5kg x 3

So I think Boris had something against the guy he wrote 31 for. That was not fun.

Comp. bench - all paused
Working sets
Wraps on
72.5kg x 3
85kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3

Ring flyes
8
8
8
8

Seated good morning - lowest box, off pins
Bar x 5
70kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

So flexion and extension in the bottom of a deep squat. Kinda like fucking up and losing tightness then regaining it, which doesn’t really happen in the real world. Don’t know if I’ve just created the world’s most useless accessory exercise but they felt nice. Can’t wait to never do them again.