How the fuck can you walk after that?

# Max's Maxes: Squats and Bench Every Day

**MaazerSmiit**#342

The rest pauses or the widowmaker?

Either way, if I don’t keep moving something will seize up

**MaazerSmiit**#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.

**MaazerSmiit**#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.

**MaazerSmiit**#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.

**MaazerSmiit**#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.

**I_Luc**#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.

**MaazerSmiit**#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.

**MaazerSmiit**#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.

**MaazerSmiit**#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.

**MaazerSmiit**#353

## Beaumont programme hypertrophy phase w7d3

**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

215kg x 2

*Belt off*

160kg x 10

160kg x 10

160kg x 10

180kg x 10 - noice

**Pin bench** - 2.5 holes visible, 1" off chest

Bar x 10

60kg x 10

70kg x 10

*Belt on*

80kg x 10

87.5kg x 10 - misload

90kg x 10

95kg x 9 - miscount

100kg x 10 - Hail Mary at redemption for my shit maths.

Only meant to be 3 working 10s haha. That might be the most bench volume I've done since Sheiko, and it's not even bench day.

**LF lateral**

"15" x 14

"25" x 14

"35" x 14

"45" x 14

"55" x 14

*Rest pause 30 seconds*

"55" x 14

*Rest properly 2 minutes*

"55" x 14

*Rest pause 30 seconds*

"55" x 14

*Drop set*

"15" x 25

*Drop set*

"5" x 30 second hold

**Low incline DB flyes**

15s x 10

22.5s x 10

*Rest pause 30 seconds*

22.5s x 10

*Rest properly 2 minutes*

22.5s x 10

*Rest pause 30 seconds*

22.5s x 10

Flyes somehow progressing quickly, even with extra prefatiguing today.

**OH DB extension**

22.5kg x 10

35kg x 10

40kg x 10

*Rest pause 30 seconds*

40kg x 10

*Rest properly 2 minutes*

40kg x 10

*Rest pause 30 seconds*

40kg x 10

**MaazerSmiit**#354

## Beaumont programme hypertrophy phase w7d4

**SSB**

Bar x 2 x 3

52kg x 5

72kg x 3

*+ 50kg chains*

72kg x 3

92kg x 3

*Belt on*

112kg x 1

132kg x 10

132kg x 10

132kg x 10

132kg x 10

Changed setup so the chains were only the one link on the floor instead of 3 or 4.

Half hour break to talk to mum on the phone. Priorities.

**Upright row**

35kg x 12

50kg x 12

50kg x 12

50kg x 12

**Preacher curls**

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

Didn't have time for Bulgarians. I wasn't that upset.

**MaazerSmiit**#355

## Beaumont programme hypertrophy phase w7d5

I’ve been shattered all week, as evidenced by me missing my alarm and waking up at midday today. Felt pretty rough in a man fluey way but got all the pressing and some appropriate deadlifts in before the gym shut.

Also, triceps DOMS please go away.

**OHP**

Bar work

30kg x 5

40kg x 5

50kg x 3

*Belt on*

60kg x 1

70kg x 1

75kg x 2 - moved nicely despite fatigue

**Log press** - single clean

60kg x 8

60kg x 8

60kg x 8

Considering log press as a main pressing exercise next cycle, figured I’d see if the rep work would be feasible with the empty log. It might be that I warm up on press with a bar, do top sets with the log, and get some regular pressing in for the back offs.

**OHP**

55kg x 10

55kg x 10

55kg x 10

55kg x 10

Log definitely threw off bar path for the second round of regular pressing though so that’s something to consider.

**Conventional deadlift**

*DOH*

60kg x 3

100kg x 3

120kg x 1

140kg x 1

_Belt _

160kg x 1

180kg x 1

200kg x 1

220kg x F, immediately switched to hook and banged it out.

240kg x 1 - felt like it moved ok considering the past 3 days of sessions but I forgot to press film.

Gym closed. Went home and for the rest of the afternoon greased the groove on pullups whenever I walked in and out of the kitchen.

Final training week of this cycle next week, work and weekend commitments mean there might a couple of combo sessions and I’ll probably be hitting my final sumo pull at 7am which is hell for me in terms of general function. One more week before a blessed deload and I can hit some truly heavy singles.

**MaazerSmiit**#357

## Beaumont programme hypertrophy phase w8d1

**Squat** - Squat bar

Bar x 5

65kg x 3

85kg x 3

105kg x 3

125kg x 1

*Add belt*

145kg x 1

165kg x 1

185kg x 1

205kg x 1

215kg x 1

225kg x 1 - yas

145kg x 12

150kg x 12

155kg x 12

160kg x 12

Meant to be 4 sets at 145kg. I'm deloading next week so manned up. 160 was a nice rpe 8, if that.

**Bent over row**

60kg x 12

80kg x 12

100kg x 8

*Belt, straps*

120kg x 8

130kg x 12

130kg x 12

130kg x 12

**Barbell shrugs**

*Straps*

130kg x 12

160kg x 12

180kg x 12

*Rest pause 30 seconds*

180kg x 12

*Rest properly 2 minutes*

190kg x 12

*Rest pause 30 seconds*

190kg x 12

**DB curls**

*Red fat grips*

10s x 12

15s x 12

*Rest pause 30 seconds*

15s x 12

*Rest properly 2 minutes*

15s x 12

*Rest pause 30 seconds*

15s x 12

*Rest properly 1 min*

7.5s x 20

*Rest properly 1 min*

*Fat grips off*

7.5s x 20

Excited to see how stuff moves after a deload. Not expecting a PB but there's another 10kg there at least.

**MaazerSmiit**#358

## Beaumont programme hypertrophy phase w8d2

**Bench**

Bar x 5

40kg x 8

60kg x 5

60kg x 5

80kg x 3

90kg x 1

100kg x 1

110kg x 1

120kg x 1

125kg x 1 @ 9

100kg x 12

100kg x 12

100kg x 11

90kg x 15

Meant to be 4x12 at 90, but deload yada yada no time for under-reaching.

**Hip thrusts**

100kg x 12

140kg x 12

180kg x 12

200kg x 12

200kg x 12

Had 5 minutes to get something done before leaving to pick up the sister from the train station. Opted for the sled.

**Rope arm over arm**

110kg x 6 x distance

Ss/ **Backwards sled drag** - gripping straps instead of handles

110kg x 6 x distance

**MaazerSmiit**#360

## Beaumont programme week 8 d3 and 4

Away all weekend, got my final heavy pulls and press in at 6:30 am. This is fine (It’s not fine I suck at mornin sessions).

**Sumo deadlift**

60kg x 5

60kg x 5

100kg x 3

*Belt on*

140kg x 1

180kg x 1

200kg x 1

*Straps*

220kg x 1

230kg x 1 @ 9.5 - ties PR on deadlift bar but with the power bar

Ss/ **Conventional deadlift**

60kg x 5

60kg x 5

100kg x 3

*Belt on*

140kg x 1

180kg x 1

200kg x 1

*Straps*

220kg x 1

240kg x 1 @ 9.5 - good God this moved badly.

**OHP**

Bar x 5

30kg x 5

40kg x 3

50kg x 1

*Belt*

60kg x 1

70kg x 1

80kg x 1

50kg x 12

50kg x 12

50kg x 12

50kg x 12

No time for deadlift volume.

I think in an afternoon session after a rest I will have a lot more in the tank on all 3 lifts, but I was actually pretty happy with the sumo and press today. 240kg has been my opener at the last 3 meets and it did not move that well today.