Max's Maxes: Squats and Bench Every Day

Training Logs
21

BW 92.6kg

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Chins
5 x 5

Squat - daily max

Low bar
Belt on
155kg x 1
175kg x 1
195kg x 1 @ 8
210kg x 1 @ 9

Squat - back offs

None, in a rush today.

Bench - warmup

Comp. and close grip bench
Wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20

Bench - daily max

Comp. bench
Belt on
90kg x 1
100kg x 1
107.5kg x 1 @ <8
115kg x 1 @ 9
122.5kg x 1 @ 9.5 - 2.5kg weight class PR!

Bench - back offs

Noooope

https://www.instagram.com/p/Ba4s8VDlFjo/

22

BW 92.7kg

Past couple of days my upper back has been bugging me after almost every squat set. Just a mild cramping pain in lower traps. Wasnā€™t happening when I was clearing lifts more day to day so probably just a bit of over working. On top of soft tissue work for it and might get an actual massage at some point.

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Facepulls
5 x 20

Squat - daily max

Low bar
Belt on
155kg x 1
175kg x 1
195kg x 1 @ 8
205kg x 1 @ 8
212.5kg x 1 @ 9 - nice. Pretty optimistic about what I could hit for a 3rd now.

Squat - back offs

Safety squat
Belt off
70kg x 3
120kg x 3,2,1 - super light and controlled just to get some of the patterning in without stressing my upper back.

Bench - warmup

Comp. and close grip bench
Wrist wraps, elbow sleeves on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20

Bench - daily max

Comp. bench - in slingshot
Belt on
80kg x 1
90kg x 1
100kg x 1
110kg x 1 @ <8
115kg x 1 @ 8
120kg x 1 @ 8
125kg x 1 @ 9

Bench - back offs

Comp bench
Gear off
100kg x 5

Did the heavy work in the slingshot today just to give my shoulders a rest. They felt grateful for it.

Max Smith on Instagram: "Because walking the weight back in counts as cardio. Hit 210 two days in a row so pushed it to 212.5 today and it moved alright. #powerlifting #squateveryday #dailyMax"

1 Like
23

What kind of massage and do they really help?

24

BW 92.6kg

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Facepulls
5 x 20

Squat - daily max

Low bar
Belt on
155kg x 1
175kg x 1
195kg x 1 @ 8
210kg x 1 @ 8.5
215kg x 1 @ 9.5 - another 2.5kg there if I want it based on yesterdays 212.5 but today this was what I had. Ties 93kg PR.

Bench - warmup

Comp. and close grip bench
Wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20

Bench - daily max

Comp. bench
Belt on
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1 @ <8
115kg x 1 @ 8
120kg x 1 @ 9 - 2.5kg left here

Deadlift - warmup

Conventional deadlift
Olympic plate warmup to 150kg
175kg x 1
190kg x 1

Deadlift- daily max

Conventional deadlift
205kg x 1 @ < 8
220kg x 1 @ 9 - hip flexor spasm in the bottom but pulled through it
232.5kg x 1 @ 9.5 - comeback PB and 7.5kg off Fat Maxā€™s best

567.5kg total. 15kg PR total at 5kg lighter BW. PRs on squats and deads and basically bench (no sleeves PR?). Just gotta pull it together in 10 days time.

25

Lifts.

1 Like
26

I have a mate who does anything from Swedish to sports massage and acupuncture at mates rates for me.

In terms of help? For an actual muscle injury soft tissue work is one of my favourite things provided itā€™s done to the right level. For general soreness in day to day activities I still like it but it can leave me feeling more sore if theyā€™re brutal. Definitely loosens me up a bit for the next couple of days, and if I got a proper hard deep rub in (hey now) Iā€™d probably hold off on how heavy I went on the lifts for the next couple of days but thatā€™s just personal preference and not rooted in any sort of fact.

Also a big fan of acupuncture both for injury, stubborn muscle knots, and a general nice feeling having needles stuck in me gives me.

27

Nice work

28

Iā€™ve never heard of acupuncture for muscle knots, but that actually makes a lot of sense.

But, that being saidā€¦ I hate acupuncture, unless there is a difference between Chinese Medicine acupuncture and therapeutic acupuncture.

How do you enjoy having the needles in you? Iā€™m too scared to even twitch my muscles.

29

Apologies if I get a bit med studenty!
The official term is western medical acupuncture and itā€™s a separate thing which grew out of people noticing ā€œhang on, this weird Chinese traditional thing actually works for a select few thingsā€.
In the UK off the top of my head itā€™s cleared for lower back pain and migraine treatment on the NHS but I know a few GPs and sports docs who like it for most MSK problems.
Itā€™s difficult to know how it helps exactly because what a muscle knot is isnā€™t well understood, but sticking a needle in a muscle knot and twisting it is supposed to bunch up the fascia over the muscle and loosen the knot, kinda like a deep tissue massage. It also supposedly encourages new blood vessel growth which would help with healing, and releases endorphins which assist with pain (and make me get a bit giddy). For low back pain and migraine thereā€™s good evidence that itā€™s better than placebo acupuncture in which the needles donā€™t break the skin.

Traditional Chinese acupuncture is based around balancing chi and meridians and not the most well supported practice.

30

Thanks man!

1 Like
31

Yesterday

BW 92.9kg

Had major deadlift flu today and felt like ass all day. Forgot my belt and used a gym one instead.

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Chins
5 x 20

Squat - daily max

Low bar
Shitty velcro belt on
160kg x 1
170kg x 1
180kg x 1
190kg x 1 @ 8
200kg x 1 @ 8
210kg x 1 @ 9

Squat - back offs

Low bar
190kg x 2 x 2
Ss/ Chins
10kg x 2 x 3

Bench - warmup

Comp. and close grip bench
Wrist wraps, elbow sleeves on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20

Bench - daily max

Comp. bench
Belt on
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1 @ <8
115kg x 1 @ 9

Just did not want to be in the gym today. Blazed through this workout with minimal rest so to hit the top sets I ended up hitting was OK.

1 Like
32

BW 92.4kg

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg
Ss/ Facepulls
5 x 20

Squat - daily max

Low bar
Belt on
155kg x 1
175kg x 1
195kg x 1 @ 8
210kg x 1 @ 9

Bench - warmup

Comp. and close grip bench
Wrist wraps, elbow sleeves on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20

Bench - daily max

Comp. bench
Belt on
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1 @ <8
115kg x 1 @ 8.5
120kg x 1 @ 9

Assistance work

Z-press
30kg x 3 x 10
Ss/ Back extensions
30kg (in hands) x 2 x 10
45kg (in hands) x 10

Fatigue is well and truly building although I felt a lot better today than I did yesterday.

Also, jumped on a Boditrax machine and got a free scan in. Apparently 18.4% body fat. The same machine also thinks my ideal BW is 74kg so what does it know?

Weighed me at 91.5kg though so thatā€™s reassuring for the comp.

33

BW 91.9kg - eeeeep

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg

Squat - daily max

Low bar
Belt on
155kg x 1
175kg x 1
195kg x 1 @ 8
210kg x 1 @ 8.5

Squat - back offs

Front squat - paused
Belt off
120kg x 1
130kg x 1
140kg x 1
145kg x 1 @ 9 - impressively smooth considering my best beltless paused is a rough 150 and Iā€™m exhausted right now

Bench - warmup

Comp. and close grip bench
Wrist wraps
4 sets from bar to 80kg

Bench - daily max

Comp. bench
Belt on
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1 @ <8
115kg x 1 @ 8.5
120kg x 1 @ 9.5

Bench - back offs

Comp. bench
105kg x 2 x 2

Super rushed today and got this all done in about 35 minutes.

1 Like
34

BW 93.4kg

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg

Squat - daily max

Low bar
Belt on
155kg x 1
175kg x 1
195kg x 1 @ 8
205kg x 1 @ 8
212.5kg x 1 @ 9 - good

Squat - back ups

Unrack and walk out - 3 count brace
220kg x 1 - honestly feel I couldā€™ve squatted this today but not gonna risk a miss
227.5kg x 1
232.5kg x 1

Bench - warmup

Comp. and close grip bench
Wrist wraps
4 sets from bar to 80kg

Bench - daily max

Comp. bench
Belt on
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1 @ <8
115kg x 1 @ 8.5
122.5kg x 1 @ 9.5 - ties 93kg PR

Deadlift - technique day - warmups

70kg
100kg
120kg
Belt on
150kg

Deadlift - working

170kg x 5 x 1

35

BW 93kg

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg

Squat - daily max

Low bar
Belt on
155kg x 1
175kg x 1
195kg x 1 @ 8
210kg x 1 @ 8
217.5kg x 1 @ 9 - comeback PR and heaviest squat at 93 and it moved really well.

Max Smith on Instagram: "Last heavy session before the meet was the perfect time to hit a comeback PR (and heaviest squat at 93kg) with 217.5kg. 220 for a 3rd attempt looking plausible. Followed with a routine 120kg bench. #squateveryday #bencheveryday #powerlifting #prep #93kg"

Bench - warmup

Comp. and close grip bench
Wrist wraps, elbow sleeves on
4 sets from bar to 80kg

Bench - daily max

Comp. bench
Belt on
80kg x 1
90kg x 1
100kg x 1
107.5kg x 1 @ <8
115kg x 1 @ 8.5
120kg x 1 @ 9.5 - misgrooved a bit but saved it.

Good last 2 heavy sessions. Only going to 70% the next couple of days then openers on Thursday.

36

BW 92.8kg

Low bar
Warmup to 150kg for 3 singles. As per.

Bench
Warmup to 85kg for 3 singles. Yup.

Quick back machine circuit
X 2

Trained at the smaller gym today because it wa son the way to placement, and used crappy bars with naff ring spacing and no centre knurl as a result. Basically repeating this session tomorrow and will hit up the main gym for that. Everything still felt good, especially considering I worked a night last night.

37

Block summary

Days: 12

Sessions: 11 - started with a rest day then 11 in a row

Average BW: 92.87kg - couple of days of being 94+ for no reason, but equally have been sub 92 a couple of times. Currently floating around 93 and got BW under control in the lead up. No plans to fart about with water but will limit heavy foods on Friday night.

Average DMs:

Low bar (belt, sleeves) (11 sessions): 210.68kg

Comp. bench (10 sessions): 118.75kg

Comp. bench (slingshot) (1 session): 125kg

Other lifts:

Deadlift: Semi volume session with 5 singles 205kg (opener).
Heavy session to test 3rd at 232.5kg rpe 9.5.
Semi volume session with 5 singles at 170 as final session to work on form.

Still neglecting overhead work but thatā€™s more because of the specialisation Iā€™ve been pushing for in my pressing.
Lat and upper back work good.

As above, hit 70% today, same again tomorrow, then squat and bench openers on Thursday. Likely rest Friday and drive up in the afternoon. Lift Saturday.

38

BW 92.2kg

Low bar
Warmup to 155kg for 2 singles.

Bench
Warmup to 90kg for 2 singles.

1 Like
39

BW 93.1kg

Squat - warmup

Low bar, front, and overhead squats
Sleeves on
5 sets from bar to 140kg, belt on at 120kg

Squat - daily max

Low bar
155kg x 1
175kg x 1
195kg x 1 @ <8

Bench - warmup

Comp. and close grip bench
Wrist wraps, belt on
4 sets from bar to 80kg

Bench - daily max

Comp. bench
90kg x 1
100kg x 1
107.5kg x 1 @ <8

Lifts

Last session. Resting tomorrow. Feeling good.
Mostly looking forward to dinner on Saturday night.

40

Iā€™m knackered.

Weighed in at 90.9kg

Squat
Rushed warmup but it worked out.
195kg - like butter, 3 whites.
210kg - fastest ever, 3 whites.
220kg - faster than Mondays 217, 3 whites, 7.5kg comp PR and comeback PR/93kg PR.

Hit my goal and probably couldā€™ve gone for 5kg more.

Bench
Warmup solid
107.5kg - lol, 3 whites.
115kg - smooth, 3 whites.
120kg - little wonky halfway up but was always moving well, 3 whites, 10kg comp PR.

Considered 122.5, opted for the safe option and missed out on 2.5kg which were probably there, maybe even 125kg to match my all time best. Still, the goal was 9/9 so safe option was the right call.

Deadlift
Warmups no problem
205kg - no problem, 3 whites.
220kg - fast, got away from me a bit around the knees but pulled it back in and locked out smoothly, 3 whites.
235kg - got convinced to stick an extra 2.5 on my planned 3rd. Same problem with bar control as 220, but moved nicely, especially as itā€™s only 5kg off my 105kg PR. 3 whites, comeback/93kg PR, 5kg comp PR.

Totalled 575kg at 90.9kg for a 22.5kg PR total weighing 7kg less than the last comp. 27 whites and plenty in the tank. 365 Wilks.
Pretty happy with that result and being back on the platform in general.

Think all my all time PRs will fall in the next couple of months, and cracking 600kg by university champs in March or April or something is looking likely.

Time for a rest, then a bit of volume and a focus on some variations. 120kg close grip and 170kg front squat sound like good goals for now. Deadlift technique wants a little work too.

https://instagram.com/p/BbXDsDhFqDL/

4 Likes