T Nation

Max's Maxes: Squats and Bench Every Day


#341

How the fuck can you walk after that?


#342

The rest pauses or the widowmaker?
Either way, if I don’t keep moving something will seize up :joy:


#343

Gotcha
215 kg wow awesome Max.


#344

Beaumont programme hypertrophy phase w6d1

Squat - Squat bar again
Bar x 5
65kg x 3
85kg x 3
105kg x 3
125kg x 3
Add belt
145kg x 3
165kg x 1
185kg x 1
195kg x 2 - very tight brace and moved nicely
165kg x 8
165kg x 8
165kg x 8
165kg x 8

Bent over row
65kg x 8
85kg x 8
105kg x 8
Belt, straps
125kg x 8
135kg x 8
135kg x 8
135kg x 8

Barbell shrugs
Straps
135kg x 8
165kg x 8
185kg x 8
Rest pause 30 seconds
185kg x 8
Rest properly 2 minutes
195kg x 8
Rest pause 30 seconds
195kg x 8

Woke up with a pretty crummy feeling left trap so didn't get too enthusiastic about heavier shrug weights despite the reps having come back down.

DB curls
12.5s x 12
22.5s x 8
Rest pause 30 seconds
22.5s x 8
Rest properly 2 minutes
22.5s x 8
Rest pause 30 seconds
22.5s x 8
Rest properly 1 min
15s x 15

Alright.


#345

Beaumont programme hypertrophy phase w6d2

My legs were totally shagged today and did not appreciate all the contorting and weird positions this day entails.

Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
110kg x 3 - hamstring cramp but otherwise this wider grip is starting to feel very strong.
92.5kg x 8
92.5kg x 8
92.5kg x 8
92.5kg x 8

Hip thrusts
100kg x 8
140kg x 8
180kg x 8
200kg x 8
200kg x 8

Bulgarian split squats - back to dumbbells cos the SSB was in use
BW x 8/leg
40kg x 8/leg
55kg x 8/leg
Straps
60kg x 8
Rest pause 30 seconds
60kg x 8/leg
Rest properly 2 minutes
70kg x 8/leg
Rest pause 30 seconds
70kg x 8/leg

Easier than I thought it would be. DBs are definitely easier to stabilise than the SSB.

Leg extension - occluded
“65” x 10
“95” x 8
“125” x 8
Rest pause 30 seconds
“125” x 8
Rest properly 2 minutes de-occluded
“145” x 8
Rest pause 30 seconds
“145” x 8
Drop set
“85” x 12
Hold with squeeze
“45” x 30 seconds
Finally de-occlude

Jesus christ the burn.

Next couple of weeks is basically a repeat of the previous progression - 8s, 10s, 12s - but the weight has gone up. Let’s see how hard I can push it before a deload and testing week.

Had an ice bath and did some acupuncture when I got home.


#346

Beaumont programme hypertrophy phase w6d3

Sumo pulls
Bar work
60kg x 5
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 3
Add belt
160kg x 1
180kg x 1
200kg x 1
207.5kg x 2
Straps
220kg x 1
230kg x 1 @ lol
Belt off
170kg x 8
170kg x 8
170kg x 8
Straps off, DOH
170kg x 8

Used the deadlift bar today! Mainly cos I was curious, but also because I felt like I would be able to feel “pulling the slack out” better on a bar with real slack. Kinda worked. I prefer the stiff boi, even if I did technically pull a 7.5kg sumo PR over like last week today.

Double overhand for last set of 8 cos apparently I’m OK at it.

Pin bench - 2.5 holes visible, 1" off chest
60kg x 8
70kg x 8
Belt on
80kg x 8
90kg x 8
90kg x 8
90kg x 8

I did these cos the incline was taken, but to be honest I’d rather flat press twice a week for the last 3 training weeks of this cycle than put 2.5kg on my incline 12rm. 8s at 90 I think were my working weights on Sheiko, they felt very easy today.

LF lateral
“15” x 12
“25” x 12
“35” x 12
“45” x 12
“55” x 12
Rest pause 30 seconds
“55” x 12
Rest properly 2 minutes
“55” x 12
Rest pause 30 seconds
“55” x 12
Drop set
“15” x 20

Low incline DB flyes
15s x 8
22.5s x 8
Rest pause 30 seconds
22.5s x 8
Rest properly 2 minutes
22.5s x 8
Rest pause 30 seconds
22.5s x 8

OH DB extension
22.5kg x 8
35kg x 8
40kg x 8
Rest pause 30 seconds
40kg x 8
Rest properly 2 minutes
40kg x 8
Rest pause 30 seconds
40kg x 8

Already looking forwards to the changes I’ll be making the next cycle of of this hypertrophy programme. Mainly exercise selection (more chest, arms, delts), and shuffling stuff around so I feel a bit fresher. At the moment I pull, squat, pull, 3 days in a row, and train my delts 2 days in a row before my pressing day. I mean, accumulate fatigue and all, but that sounds pretty silly. This ain’t teeny tiny Bulgarian levels of volume I’m working with right now.

Also gonna do a bit of dedicated grip work just for fun, and hit up the strongmanesque cardio more often. Twice a week sounds good.

Then, once I’m a bit closer to filling out the 105s without being a fat mess, it’ll be time for a switching phase and a comp cycle in prep for April. I love being this far out from the next comp, training is fun.


#347

Love your way of fun.
Btw nice pull, looked easy Max.


#348

Beaumont programme hypertrophy phase w6d4 (yesterday)

SSB
Bar x 2 x 3
52kg x 3
72kg x 3
92kg x 3
Belt on
112kg x 1
132kg x 8
132kg x 8
132kg x 8
132kg x 8

Chains are 50kg total but couple of links left on the floor. Will change setup next week.

Upright row
35kg x 10
50kg x 10
50kg x 10
50kg x 10

I have progressed at upright rows pretty well over the last month and a bit. Feel like my traps are a bit thicker too. Dodgy left one is pretty angry constantly though, will need to do some other upper back and lower trap work to balance everything out next cycle.

Hammer curls
17.5s x 8
25s x 8
Rest pause 30 seconds
25s x 8
Rest properly 2 minutes
25s x 8
Rest pause 30 seconds
25s x 8

Bulgarian split squats
BW x 8/leg
40kg x 8/leg
55kg x 8/leg
Straps
60kg x 8
Rest pause 30 seconds
60kg x 8/leg
Rest properly 2 minutes
60kg x 8/leg
Rest pause 30 seconds
60kg x 8/leg

Very tight after deads yesterday, didn't push these.

Beaumont programme hypertrophy phase w6d5

OHP
Bar work
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 1
72.5kg x 2
57.5kg x 8
57.5kg x 8
57.5kg x 8
57.5kg x 8

Deficit conventional deadlift
70kg x 3
70kg x 3
120kg x 3
140kg x 3
_Belt _
160kg x 1
180kg x 1
Straps
190kg x 8
190kg x 8
190kg x 8
220kg x 3

KB snatch
20kg x 1
40kg x 1
44kg x 1 - 4kg PR

I saw the 44kg bell and knew I had to snatch it. Good times. All done on right hand because screw symmetry.

KB clean and strict press
40kg x 1 - right hand

Pullups
BW x 8
Rest pause 30 seconds
BW x 8
Rest properly 3 minutes
BW x 8
Rest pause 30 seconds
BW x 6
Rest pause 15 seconds
BW x 2

GHR
BW x 8
15kg x 8
25kg x 8
Rest pause 30 seconds
25kg x 8
Rest properly 2 minutes
25kg x 8
Rest pause 30 seconds
25kg x 8

KB clean and push press
44kg x 1 - left hand

Symmetry.


#349

Deadlift bars are a whole different animal hey. I love the knurling on the Texas bar, but when not using one regularly, it’s def different.


#350

For sure! Little bit of forward and back whip, and while it felt a bit like I lost an inch or two off my rom on sumo, it’s always thrown me way off when pulling conventional.


#351

Beaumont programme hypertrophy phase w7d1

Squat - Squat bar
Bar x 5
65kg x 3
85kg x 3
105kg x 3
125kg x 3
Add belt
145kg x 3
165kg x 1
185kg x 1
205kg x 2 - moved fine but I'm descending at a snail's pace. I can get more bounce from these.
155kg x 10
155kg x 10
155kg x 10
155kg x 10

I mean it wasn't enjoyable but all were pretty doable.

Bent over row
60kg x 8
80kg x 8
100kg x 8
Belt, straps
120kg x 10
130kg x 10
130kg x 10
130kg x 10

Barbell shrugs
Straps
130kg x 10
160kg x 10
180kg x 10
Rest pause 30 seconds
180kg x 10
Rest properly 2 minutes
190kg x 10
Rest pause 30 seconds
190kg x 10

DB curls
Red fat grips
10s x 10
15s x 10
Rest pause 30 seconds
15s x 10
Rest properly 2 minutes
15s x 10
Rest pause 30 seconds
15s x 10
Rest properly 1 min
7.5s x 20
Rest properly 1 min
Fat grips off
7.5s x 20

Figured I wasn't gonna keep on progressing with my bullshit reps at 22.5. Did much better quality reps, got an awesome pump in the bis still, and I wanted to start getting silly with my grip anyway. Let's put the fun back into training. Because 4 x 10 squats is NOT fun haha.

3 plate blue fat grip DOH pull sounds fun. That might take a while haha.


#352

Beaumont programme hypertrophy phase w7d2

I feel ill right now, sat in the car outside the gym for 45 minutes before lifting wondering whether I should have a nap or if I was gonna vomit.

Bench
Bar x 5
40kg x 5
60kg x 5
80kg x 3
90kg x 1
100kg x 1
110kg x 1 - misgroove, bit naff
120kg x 1 - flew. So tempted to go up but I get to max out in 3 weeks so be patient grasshopper.
112.5kg x 2 - badoing
92.5kg x 10
92.5kg x 10
92.5kg x 10
92.5kg x 10

Bench felt amazing today.

Hip thrusts
100kg x 10
140kg x 10

We interrupt today’s normal programming to bring you a 140kg double overhand axle deadlift.

Not a bad improvement over missing 120 with the fat grips 2 weeks ago. Probably should’ve filmed it.

Hip thrusts
180kg x 10
200kg x 10
200kg x 10

Bulgarian split squats
BW x 10/leg
40kg x 10/leg
Straps
60kg x 10/leg
Rest pause 30 seconds
60kg x 10/leg
Rest properly 2 minutes
70kg x 10/leg
Rest pause 30 seconds
70kg x 10/leg

Customary break to feel like I’m going to vomit.

Leg extension - occluded
"65" x 10
"95" x 10
"125" x 10
Rest pause 30 seconds
"125" x 10
Rest properly 2 minutes de-occluded in hero pose
"145" x 10
Rest pause 30 seconds
"145" x 10
Drop set
"95" x 15
Hold with squeeze
"45" x 2 whole seconds
Finally de-occlude

Left sleeves in the car. Bulgarians and leg extensions were nasty. Phenomenal pump though.