T Nation

Max's Maxes: Squats and Bench Every Day


#261

Sheiko 31 - transmutation - week 1 day 3

BW: 95kg post session

Knew I was going for all you can eat wings later today so hadn’t eaten much before this session (or weigh in). Took a while to switch on, didn’t feel good until halfway through bench.

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
80kg x 4
92.5kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

Low bar
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

Dip
BW x 8
10kg x 5
20kg x 5
20kg x 5
20kg x 5
25kg x 5

JM press
50kg x 4 x 6
Ss/ GHR Rubish hyper extension
50kg x 4 x 8


#262

That’s some long sessions these days Max :slight_smile:


#263

Good job I like being in the gym eh? (Sorry pwnisher)

Sheiko 31 - transmutation - week 2 day 1

BW: 96.7kg

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
72.5kg x 5
85kg x 4
97.5kg x 3
110kg x 2
110kg x 2
110kg x 2
110kg 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
Working sets
Wraps on
65kg x 3
77.5kg x 3
92.5kg x 3
105kg x 2
105kg x 2
105kg x 8 - close to PB territory and very fatigued. Nice to know because either haven’t really struggled with anything on Sheiko yet. Technically off programme but probably better way of gauging where I am than hitting a single.

Pin press - just off chest
80kg x 8
80kg x 8
90kg x 8
90kg x 8

Good morning
100kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5


#264

Sheiko 31 - transmutation - week 1 day 2

BW: 97.8kg

Deficit conventional deadlift
Warmups
70kg x 5
100kg x 3
120kg x 3
Working sets
127.5kg x 3
152.5kg x 3
180kg x 2
180kg x 2
180kg x 2

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 4
77.5kg x 4
92.5kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4

Conventional deadlift
Working sets
140kg x 3
167.5kg x 3
Belt on
195kg x 3
217.5kg x 2
217.5kg x 2
217.5kg x 2 wasn’t massively happy with how these all moved but they moved.

Push press - hang clean first rep
Bar x 6
40kg x 6
60kg x 6
Belt on
70kg x 6
80kg x 6
85kg x 6

OHP
60kg x 6

Ab wheel
8
8
8
Ss/ Pullups
8
8
8

Abs legit felt like they were tearing.


#265

Dedilly doos


#266

Sheiko 31 - transmutation - week 1 day 3

BW: ?

Low bar
Warmups
Bar x 5
55kg x 5
75kg x 5
105kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2
185kg x 3
185kg x 3

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 4
80kg x 4
92.5kg x 3
92.5kg x 3
92.5kg x 3
92.5kg x 3

Close grip bench
80kg x 8
80kg x 8
80kg x 8
80kg x 8

Leg press
130kg x 5
170kg x 5
220kg x 5
270kg x 5
310kg x 5

Sat here rolling my back out on a bit of PVC musing about how I haven’t touched anything that felt heavy in a long time.
Really nervous for 6 weeks time, feel like I’ll be totally underprepared to get under PR weights compared to when I was hitting 220kg squats daily. I don’t know.
I trust Sheiko and I’m sure it’s working and doing the job it’s meant to be doing right now.
Have a testing week in two weeks so we’ll see.

Also I’m getting fat.


#267

Out of the gym until after the weekend since I’m seeing family, so murderised my shoulders.

OHP
Bar x 8
30kg x 8
40kg x 8
50kg x 8
Belt on
60kg x 6
70kg x 3
75kg x 3
80kg x 1 - bah, too slow to try a double
70kg x 3
70kg x 3
70kg x 5 - ties PR
Belt off
60kg x 5
60kg x 5
60kg x 5
60kg x 5
Belt on
60kg x 8

Weird how rough 80kg feels compared to the reps at 70. Anyway, good load of volume, I miss doing barbell OHP semi frequently.

DB seated shoulder press
22.5s x 10
22.5s x 10
22.5s x 12
22.5s x 12
22.5s x 15
22.5s x 15
22.5s x 12
22.5s x 12
22.5s x 10
22.5s x 10

Lean away laterals
10s x 15
10s x 15
12s x 12
12s x 12
12s x 12

Slouched over laterals
10s x 20
10s x 20
10s x 20
Drop set
5s x 20
Ss/ Trap raises
2.5s x 20
5s x 20
5s x 15
Drop set
2.5s x 30

*Rope pushdowns
Some x 20
Same x 20
Same x 20
Ss/ Hammer curls
15s x 20
15s x 20
15s x 20

Tate press
15s x 15
15s x 15
15s x 15
Ss/ Concentration curl
15s x 12
15s x 15
15s x 15

Felt knackered coming in today but powered through some volume stuff on the bigger lifts before taking it pretty easy and just getting a pump on smaller stuff.

Ohp felt good considering.


#268

Sheiko 31 - transmutation - week 3 day 1

BW: 97.3kg after lunch, was 96kg on Friday afternoon.

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
80kg x 4
92.5kg x 3
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 4
2 minute rest intervals
162.5kg x 3
162.5kg x 7
162.5kg x 4
162.5kg x 6
162.5kg x 2

What is that rep scheme?

Comp. bench
Working sets
Wraps on
72.5kg x 4
85kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4
97.5kg x 4

Standing cable flyes
Some x 8
More x 8
More x 8
More x 8

GHR Rubish hyper extensions
50kg x 8
50kg x 8
70kg x 8
70kg x 8

Sunburnt from yesterday. Squats were tolerable. Bench was awful.


#269

I was thinking the very same thing, it’s like it had a coordination set, a harder set, a restoration set, another harder set and then just a very easy set to finish up with good form I guess, but I’m no expert.

We got to ask uncle Boris


#270

Yeah, two weeks ago at the same weight it was more of a pyramid rep scheme, this threw me a bit today.

I get to do some heavier pulls and bench this week so maybe the light weird squats were to help recovery for that? Anyway, that’ll scratch the itch I’ve had to move something heavier.

Also if this sunburn turns into a tan I won’t be so worried about “getting fat” anymore.


#271

Got to do some “heavy” stuff today. Still lighter and slower than I’d like but I don’t think I’m meant to be feeling super fresh right now.

Sheiko 31 - transmutation - week 3 day 2

BW: ?

Deadlift to knees
Warmups
70kg x 5
100kg x 3
120kg x 3
Working sets
127.5kg x 3
152.5kg x 3
Straps on
180kg x 3
Belt on
205kg x 2
205kg x 2
205kg x 2
Straps, belt off
205kg x 2 - 5 count pause on the last one, then locked it out

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 5
77.5kg x 4
92.5kg x 3
105kg x 3
105kg x 3
110kg x 2
112.5kg x 2
117.5kg x 1
120kg x 1
105kg x 2
105kg x 2

Good moving benches today, 120kg was like an opener but I reckon anything heavier on the bar would’ve felt like it weighed a ton. Just not used to holding more than 85%.

Conventional block pulls - weak point
120kg x 3
Working sets
152.5kg x 3
180kg x 3
Belt on
205kg x 3
230kg x 2
230kg x 2.5 - hand slipped on the 2nd at the knee. Was using a shitty bar because it’s pretty stiff, and didn’t have enough chalk. Grabbed straps and quickly hit it again properly.
Kept straps on
242.5kg x 1
242.5kg x 1 - slooooooow but apparently I can still grind

OH DB triceps
30kg x 3 x 8
35kg x 8
Ss/ GHR situps
BW x 8
10kg x 3 x 8

Diddles


#272

No longer worried about the chub.

Tans work miracles.


#273

Sheiko 31 - transmutation - week 3 day 3

Got into the gym at half 11 in the evening. Finished my final placement of med school today, so life PR.

BW: ?

Low bar
Warmups
Bar x 5
55kg x 5
80kg x 5
100kg x 5
Working sets
Belt on
125kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 4
80kg x 4
92.5kg x 3
Belt on
105kg x 2
105kg x 2
Belt off
105kg x 2
Belt on
105kg x 2

All moved well, belted sets definitely just better all round. I’m 5ish weeks out now so reckon I can bring the belt in regularly again.

Pin press
90kg x 6 - off chest
90kg x 6 - 1 pin higher
90kg x 6 - 1 pin higher
90kg x 6 - off chest

Was meant to be a delts move but I’m gonna hit them and back with some bodybuilding stuff tomorrow.

Seated good morning - low box @ parallel, feet slightly further forward than a box squat allows
75kg x 4
105kg x 4
105kg x 4
125kg x 4
125kg x 4
125kg x 4


#274

Seems like this program is just a bunch of volume with little in terms of challenging weight.

Sounds like a maintain or slow build program. How much time in the gym are you spending?


#275

That’s a thick back right there


#276

Sheiko is pretty notorious for being volume heavy at lighter percentages. It’s weird because there hasn’t seemed to be any progression in terms of weights or reps, but the number of sessions a week at the slightly higher end of the percentage range has gone up a bit. Its all extremely sub max though, and i feel like I’m handling it better than most people report.
I trust the guys reputation though. Testing week next week so we’ll see.

Sheiko 31 - transmutation - week 4 day 1

Heavy weekend to celebrate finishing school.

BW: 98.fatboi

Low bar
Warmups
Bar 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
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
80kg x 4
92.5kg x 3
105kg x 2
105kg x 2
105kg x 2
105kg x 2

DB floor press
26s x 10
40s x 8
40s x 8
40s x 8
40s x 8

GHR hyper extensions - DB at arms length
BW x 8
40kg x 8
80kg x 8
80kg x 8
80kg x 8


#277

Sheiko 31 - transmutation - week 4 day 2

Early morning session, some heavy stuff still moved ok in spite of that.

BW: 97.2kg

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 5
77.5kg x 4
92.5kg x 3
105kg x 2
105kg x 2
110kg x 2
112.5kg x 2
117.5kg x 1
120kg x 1 - still very smooth
105kg x 2
105kg x 2

Conventional deadlift
Warmups
70kg x 5
100kg x 3
120kg x 3
Working sets
Belt on
127.5kg x 3
152.5kg x 3
180kg x 3
205kg x 2
205kg x 2
217.5kg x 1
230kg x 1
230kg x 1

OH DB extensions
32kg x 6
36kg x 6
40kg x 6
44kg x 6

Leg press
230kg x 5
260kg x 5
290kg x 5
320kg x 5
350kg x 5

GHR situps
BW x 8
10kg x 8
15kg x 8

Top singles

Bench felt more comfortable. Heaviest deads off the floor in a while, theye moved ok but as per with deads, below the knee they just felt rough. Videos always look better than they felt, and that’s why when I go for something really heavy I get on the salts and get angry - else I quit the moment I start to struggle.


#278

Sheiko 31 - transmutation - week 4 day 3

BW: 99kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
120kg x 5
140kg x 4
162.5kg x 3
185kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2
197.5kg x 2 - excuse angle

All squats solid. Excited for a light Sunday and a couple of heavy sessions next week.

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
72.5kg x 4
Belt on
85kg x 4
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3

Long pause bench - self counted 3 count. Not particularly strict but the idea was there.
Belt off
80kg x 8
80kg x 8
80kg x 8
80kg x 8

DB seated ohp
18s x 8
24s x 6
30s x 6
34s x 6
34s x 6
30s x 6

Good morning
70kg x 4
100kg x 4
125kg x 4
Belt on
140kg x 4
140kg x 4
140kg x 4
Belt off
125kg x 4

Filmed good mornings for the first time ever and I’m happy with how rom and general form looks.


#279

Sheiko 2v2 - realisation - week 1 day 1

BW: 97.8kg

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

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 3
80kg x 3
92.5kg x 3
100kg x 2
100kg x 2
100kg x 2

Cable crunches
Some x 8
More x 8
More x 8


#280

great workouts Max, really true to old Boris work.
That was an odd angle for the squat video :slight_smile: