Damn Max that’s some serious volume you’re doing.
Are you working up to a daily 3RM and then using 80% for sets of 10.
Just writing it makes me feel tired.
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Kinda.
On the days I squat, bench, dead, and press, it's a programmed top triple (not a max) which goes up in weight each week until it eventually is programmed as a double. Meanwhile for the volume work afterwards the weight goes down and reps go up.
The other two days I do a few big movements. I use the same reps as that week's volume sets but just yolo the weight to whatever is comfortable and sensible from a recovery perspective. Im being consistent with all movements week to week except for the second squat day, where I branch out a bit and explore boxes, other bars etc.
I'm also sumo pulling on Saturdays and just doing 4 sets of 6, adding 5kg a week. That will taper off eventually and I'll l cut reps, but I'm keeping my eye in on the lift at least.
Load of bodybuilding stuff after everything else, the majority of single joint stuff is rest paused and the reps are getting hiiiiigh.
Just doing work and eating a lot man.
That being said, stuff came up this weekend and I skipped the two non programmed days for the week. I'd gotten out of sync anyway (training one day late) so I came back in today on the right schedule and "feeling fresh" (lol no). Needed to move some heavy stuff though so came in and made everything cramp horribly.
Beaumont Smith programme hypertrophy phase w5d1
Bench
All paused
Bar x 8
40kg x 8
60kg x 3
80kg x 3
Belt, wraps
90kg x 3
100kg x 3
110kg x 1
115kg x 3
First and last paused
100kg x 12
100kg x 12
100kg x 11
All paused
95kg x 12
Setup felt really off on all sets and stating tight for 12 reps is HARD.
The weight was meant to be 85kg today so getting two and 11/12ths sets in at two plates first was nice. Awful programme adherence though.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
Add belt
140kg x 1
160kg x 1
180kg x 1
200kg x 3 - comparatively better than last week's 197.5, but 10kg off my best triple and not quite how I'd have liked it to move considering current bodyweight. Ah well, not like I'm conditioned to big weights right now.
Speaking of which…
150kg x 12
150kg x 12
150kg x 12
150kg x 12
Deadlift row
60kg x 5
80kg x 5
100kg x 5
Belt, straps
120kg x 12
120kg x 12
120kg x 12
DB curls
Red fat grips
10s x 10
10s x 10
17.5s x 10
Rest pause 30 seconds
17.5s x 10
Rest properly 2 minutes
17.5s x 10
Rest pause 30 seconds
17.5s x 10
Rest properly 2 minutes
12.5s x 12
Rest pause 30 seconds
12.5s x 12
Rest properly 2 minutes
12.5s x 12
Rest pause 30 seconds
12.5s x 10
Ss/ V-bar pushdowns
"49" x 10
"63" x 10
"77" x 10
Rest pause 30 seconds
"77" x 10
Rest properly 2 minutes
"84" x 10
Rest pause 30 seconds
"84" x 10
Rest properly 2 minutes
"77" x 12
Rest pause 30 seconds
"77" x 12
Rest properly 2 minutes
"77" x 10
Rest pause 30 seconds
"77" x 10
Nasty session to come back onto.
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Beaumont Smith programme hypertrophy phase w5d2
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 1
72.5kg x 3
60kg x 12
60kg x 12
60kg x 12
60kg x 12
Conventional
Each warmup twice, once with a deficit
Bar work
60kg x 3
100kg x 1
100kg x 1
120kg x 1
140kg x 1
Add belt
160kg x 1
180kg x 1
200kg x 1
Cut the deficit
210kg x 1
220kg x 3 - no chalk and my left hand's hook slipped at lockout but otherwise all is well
Deficit conventional - 1 plate
Add straps
220kg x 2 - got annoyed about my grip, decided to show the weight who's boss. Didn't have a triple there though.
162.5kg x 12
162.5kg x 12
162.5kg x 12
I've hit 8 at 220kg (strapped) before so deads at the moment are truly meh. Squats are too tbh. Probably cos they're coming after the pressing rep work right now, the fact that bench and press are going great points to that too.
May necessitate adjusting the schedule so each lift gets its own day.
Floor press - ring finger on rings
Bar x 12
60kg x 12
80kg x 12
90kg x 12
Ss/ Chin grip pulldown
"45" x 12
"50" x 12
"55" x 12
"60" x 12
LF lateral
"25" x 20
"35" x 20
"45" x 20
Rest pause 30 seconds
"45" x 20
Rest properly 2 minutes
"55" x 20
Rest pause 30 seconds
"55" x AMRAP: 25
EZ bar curl
25kg x 12
35kg x 12
Rest pause 30 seconds
35kg x 12
Rest properly 2 minutes
30kg x 12
Rest pause 30 seconds
30kg x AMRAP: 15
Ss/ OH EZ bar extension
25kg x 12
35kg x 12
Rest pause 30 seconds
35kg x 12
Rest properly 2 minutes
30kg x 15
Rest pause 30 seconds
30kg x AMRAP: 20
Sled cardio
110kg on the Prowler. 8 rounds.
High poles
10m
Ss/Reverse drags
10m
Ss/ Rest
10 seconds
Basically a Tabata based on distance instead of 20 second intervals. They started closer to 12-15 seconds and got closer to 20 seconds as I went on. Masochistic.
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Hey Max you’re doing a ton of volume, no wonder the max reps/efforts is a bit on the meh side. You’re walking around in a bit of fatigued state all the time man.
When you get back to more powerlifting style program you’ll bust through the roof.
Keep grinding and big things will come your way.
2 Likes
Thanks mate! Just frustrating watching everyone else get to do the fun big weights while anytime I go near I feel like my head’s gonna explode.
Beaumont Smith programme hypertrophy phase w5d3
SSB good mornings to pins (straps)
Bar x 2 x 3
52kg x 3
72kg x 3
92kg x 3
112kg x 3
Belt on
132kg x 8 - over reached
112kg x 12
112kg x 12
112kg x 12
Nice rounded back, elbows to knees.
Close grip bench
Bar x 8
40kg x 12
60kg x 12
80kg x 12
90kg x 12
95kg x 12
LF fly
"25" x 20
"45" x 20
"55" x 20
Rest pause 30 seconds
"55" x 20
Rest properly 1 minute
"65" x 20
Rest pause 30 seconds
"65" x 20
Rest properly 2 minutes
"75" x 20
Rest pause 30 seconds
"75" x AMRAP: 25
Stop rest pausing, rest whatever
"85" x 10
"95" x 10 - THE STACK OMG AM BIG BOY. Just to see if I could really. I can. Pretty easily too. Someone tell instagram.
Preacher curls
10s x 10
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 2 minutes
15s x 12
Rest pause 30 seconds
15s x AMRAP: 16
Great pump from everything today. Lower back felt a bit tweaky at worlds so I was skeptical about going hard on good mornings but my desire not to squat won out haha.
2 Likes
@MarkKO wrote this in his log today. When asked about the program he was running:
“The magic is the program, because it isn’t gimmicky or tailored towards anyone having fun or going beastmode to feel good or some other BS. It’s designed for one purpose, to build a total over time.”
I think you could say the same about what you do right now Max.
When it’s time to hit the big weights you’ll be surprised.
2 Likes
Beaumont Smith programme hypertrophy phase w5d4
Sumo
Bar stuff
60kg x 3
60kg x 3
100kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3
Straps
180kg x 6
180kg x 6
180kg x 6
Felt good even with the sorest of the sore hamstrings.
Log - single clean.
Couple of warmups with lighter logs
Belt on
62kg x 12
62kg x 12
62kg x 12
Strict Viking press
Empty x 12
20kg x 12
30kg x 12
Rest pause 30 seconds
30kg x 12
Rest properly 2 minutes
35kg x 12
Rest pause 30 seconds
35kg x AMRAP: 12
Ss/ Facepulls
"35" x 20
"55" x 20
"75" x 20
Rest pause 30 seconds
"75" x 20
Rest properly 2 minutes
"85" x 20
Rest pause 30 seconds
"85" x AMRAP: 25
Viking press improved substantially from 8s at 30kg being hard 2 weeks ago.
Hammer strength pull over
1.5pps x 15
1.5pps x 15
Ss/ High cable row, wide neutral grip
3rd block down x 30
6th block down x 20
Elbows flared, ton of rear delt coming in with a bit of pre-fatigued lats too.
Pullover comtraction
1.5pps x 1 minute
Ouch
DB hold - in row position
80kg x right hand 10 seconds
80kg x left hand 6 seconds
80kg x right hand 6 seconds
80kg x left hand 5 seconds
50kg x right hand 20 seconds
50kg x left hand 20 seconds
Bumper pinch
20kg x pass back and forth between hands 13 times
Beaumont Smith programme hypertrophy phase w5d1
Bench
All paused
Bar x 8
40kg x 8
60kg x 3
80kg x 3
Belt, wraps
90kg x 3
100kg x 3
110kg x 1
117.5kg x 2
First and last paused
102.5kg x 8
102.5kg x 8
102.5kg x 8
All paused
102.5kg x 8
Best 8 is 105kg so a few just below that is quite nice to hit.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
Add belt
140kg x 1
160kg x 1
180kg x 1
195kg x 1
205kg x 2
170kg x 8
170kg x 8
170kg x 8
170kg x 8
So ready not to have 30+ reps worth of back off work. Depth a bit shoddy today, not sure why.
Deadlift row
100kg x 5
Belt, straps
120kg x 8
130kg x 8
140kg x 8 - filmed these and they were nowhere near as bullshit as I expected
DB curls
Red fat grips
10s x 8
10s x 8
20s x 8
Rest pause 30 seconds
20s x 8
Rest properly 2 minutes
20s x 8
Rest pause 30 seconds
20s x 8
Rest properly 2 minutes
20s x 8
Rest pause 30 seconds
20s x AMRAP: 8
Ss/ V-bar pushdowns
"49" x 8
"63" x 8
"77" x 8
Rest pause 30 seconds
"77" x 8
Rest properly 2 minutes
"84" x 8
Rest pause 30 seconds
"84" x 8
Rest properly 2 minutes
"91" x 8
Rest pause 30 seconds
"91" x AMRAP: 10
I get a fantastic biceps contraction and pump on these but the reps look hilarious cos I'm working so hard on actually holding on to the weight. Whatever works. Did an extra biceps set without the fat grips just because curl technique is very important to me, then stretched them out with incline curls because I'm a a masochist.
DB curls
20s x 10
Drop to
Incline curls
10s x 10
Pinch grip wrist extensions
Two 2.5kg plates, 1 handed x 3 x 12
Barbell wrist extensions
10kg x 2 x 15
Fat bar dead hang
1 minute.
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Beaumont Smith programme hypertrophy phase w6d2
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 1
75kg x 5 - that was meant to be 2. I did a triple like I have been doing. Then I did two more. 5kg PR @9 very happy. All paused too. Think I might actually PB my press in a big way end of this cycle.
65kg x 8
65kg x 8
65kg x 8
65kg x 10
I have a feeling 8s at 65 may be a PR as well. 3 of them and a 10 definitely is.
Conventional
Each warmup twice, once with a deficit
Bar work
60kg x 3
100kg x 1
100kg x 1
120kg x 1
140kg x 1
Add belt
160kg x 1
180kg x 1
200kg x 1
Cut the deficit
215kg x 1
225kg x 2 - goodly
Deficit conventional - 1 plate
Add straps
180kg x 8
190kg x 8
200kg x 8 - 10kg PR (done 4 by 8 at 190 before)
Floor press - ring finger on rings
Bar x 8
60kg x 8
80kg x 8
90kg x 8
100kg x 8 - ez pz
Ss/ Chin grip pulldown
"45" x 8
"50" x 8
"55" x 8
"60" x 8
"65" x 8
LF lateral
"25" x 12
"35" x 12
"45" x 12
Rest pause 30 seconds
"45" x 12
Rest properly 2 minutes
"55" x 12
Rest pause 30 seconds
"55" x 12
Rest properly 2 minutes
"65" x 12
Rest pause 30 seconds
"65" x 12
Rest properly 2 minutes
"75" x 12
Rest pause 30 seconds
"75" x AMRAP: 12
EZ bar curl
25kg x 8
35kg x 8
Rest pause 30 seconds
35kg x 8
Rest properly 2 minutes
40kg x 8
Rest pause 30 seconds
40kg x AMRAP: 12
Ss/ OH EZ bar extension
25kg x 8
35kg x 8
Rest pause 30 seconds
35kg x 8
Rest properly 2 minutes
40kg x 8
Rest pause 30 seconds
40kg x AMRAP: 12
Sled
130kg on the Prowler. 8 rounds.
High poles
10m
Ss/Reverse drags
10m
Ss/ Rest
10 seconds
20kg up from this same circuit last week.
TOP DEADS AND DEFICITS - DIDN’T FILM PRESS PRS BECAUSE IM AN ASS
I had a massive lunch today and felt ridiculously good. Hammies were still sore from squats on Monday as per usual so deads weren't quite as good as pressing was but so much better than last week, and a deficit PR is always always a plus. More sets and weight than planned on accessories (except arms because to be fair they're getting hit hard right now and my elbows can only take so much). Something just clicked and a session which normally feels lethal was so enjoyable.
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Sounds like your dialedin on a sweet spot in training then. Nice work man. Where did you find this program?
I’m the Smith in the title 
My friend who is a superior lifter in the 74s and 83s put it together. I ran it to the letter last cycle but I’ve shifted some days around this cycle because I didn’t feel it was optimised for recovery and I wanted to play with the frequency a bit.
2 Likes
Beaumont Smith programme hypertrophy phase w6d3
Buffalo high bar
Bar (23kg) x 2 x 3
63kg x 8
83kg x 3
103kg x 3
123kg x 3
Belt on
143kg x 8
163kg x 8
163kg x 8
Lol high bar. Fair play though, got the quads going. Buffalo bar feels very stable on the back, but other than that doesn't really do much for me with how narrow I grip anyway.
Close grip bench
Bar x 8
40kg x 8
60kg x 8
80kg x 8
90kg x 8
100kg x 10 - Noone available to spot me, went for tying a PR easily over trying a heavier 8 and risking snapping my shiz.
LF fly
"45" x 12
"55" x 12
"65" x 12
Rest pause 30 seconds
"65" x 12
Rest properly 1 minute
"75" x 12
Rest pause 30 seconds
"75" x 12
Rest properly 2 minutes
"85" x 12
Rest pause 30 seconds
"85" x 12
Rest properly 2 minutes
"85" x 12
Rest pause 30 seconds
"85" x AMRAP: 16
Preacher curls
10s x 10
17.5s x 8
Rest pause 30 seconds
17.5s x 8
Rest properly 2 minutes
17.5s x 8
Rest pause 30 seconds
17.5s x 8
Rest properly 2 minutes
15s x 8
Rest pause 30 seconds
15s x AMRAP: 16
The 17.5s feel like a hefty step up, would've struggled to get 8 if I hadn't dropped down.
Nice quick session, getting in tomorrow morning then going and supporting a mate at a local meet.
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Hectic weekend, picked up a shift, family emergency, watched my mate compete.
Felt rough and really low on energy today. Actually semi successful session but I did wuss out of a lot.
Beaumont Smith programme hypertrophy phase w7d1
Bench
All paused
Bar x 8
40kg x 8
60kg x 3
80kg x 3
Belt, wraps
90kg x 3
100kg x 3
110kg x 1
117.5kg x 1
122.5kg x 2
First and last paused
102.5kg x 10
102.5kg x 10
102.5kg x 10
All paused
102.5kg x 9.5 - ugh
Really struggled with tightness today.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
Add belt
140kg x 1
160kg x 1
180kg x 1
195kg x 1
210kg x 2
180kg x 11
I did not want to do 4 by 10 at 160. I earnt the right not to do it with a 3 rep PR.
DB curls
Blue fat grips
10s x 10
10s x 10
20s x 10
Rest pause 30 seconds
20s x 10
Rest properly 2 minutes
20s x 10
Rest pause 30 seconds
20s x 10
Rest properly 2 minutes
20s x 10
Rest pause 30 seconds
20s x AMRAP: 10
Ss/ V-bar pushdowns
"49" x 10
"63" x 10
"77" x 10
Rest pause 30 seconds
"77" x 10
Rest properly 2 minutes
"84" x 10
Rest pause 30 seconds
"84" x 10
Rest properly 2 minutes
"91" x 10
Rest pause 30 seconds
"91" x AMRAP: 10
Same weight, 2 reps more per set, down a size on the fat grips. Regular grip for 12s next week?
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Beaumont Smith programme hypertrophy phase w7d2 - Wednesday
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 1
80kg x 3 - 2 rep PR
62.5kg x 10
65kg x 10 - ties PR from last week
67.5kg x 10 - 2.5kg PR
65kg x 12 - 5kg PR
Bouyed on by 5s at 75kg last week I hit way above the prescribed weight for an extra rep again. Think it was meant to be 75 for 2 again haha.
Dropped weight from what I used for 8s last week initially, then went up, then up again. Then back down but only to get another PR haha.
Why is my press the only thing that feels good right now lol.
Conventional
Each warmup twice, once with a deficit
Bar work
60kg x 3
100kg x 3
130kg x 2
Add belt
160kg x 1
180kg x 1
200kg x 1
Deficit conventional - 1 plate
Double overhand
215kg x 1 - easily tied double overhand PR with an extra inch of ROM
230kg x 3 - 2 rep and 10kg PR
Floor press - ring finger on rings
Bar x 10
60kg x 10
80kg x 10
90kg x 10
100kg x 10
Ss/ Chin grip pulldown
"50" x 10
"55" x 10
"60" x 10
"65" x 10
"70" x 10
Friday. I messed around.
This basically sums it up
Zombie squats and hands free high bar.
110kg push press for a 5kg PR and 130kg push jerk from btn for a 9kg PR.
Beaumont Smith programme hypertrophy phase w7d4 - today
Sumo
Bar stuff
70kg x 3
70kg x 3
100kg x 3
100kg x 3
120kg x 1
150kg x 1
180kg x 1
Straps
200kg x 6 - 1 rep or 15kg PR, whatever's better
215kg x 2 - ties PR double
225kg x 3 - 10kg and 1 rep PR
Belt, straps off
235kg x 1 - 5kg PR
245kg x 1 - 15kg PR
Stiff bar PRs, still need to hit 260 to match the deadlift bar pulls. Thought about a double at 245kg to put 5kg on my whippy bar double but slight misgroove and the bar getting caught on my quads scuppered that idea.
Neutral grip DB seated ohp
16s x 12
22s x 10
30s x 10
34s x 10
30s x 15
At the uni gym, their log bar has cracked haha.
Cable rope upright rows
"18.75" x 20
"28.75" x 15
"38.75" x 12
"38.75" x 12
"38.75" x 12
"38.75" x 12
GHR
BW x 15
15kg x 10
20kg x 10
25kg x 10
Straight into
Mid shin back extensions
BW x 30
Sweet jesus the pump.
Arms
20 minutes of work, can't be asked to write it up. Load of pump, drop sets, rest pause, then stretching them.
So I have gone off track a bit, but that was gonna happen in the next week anyway as I’m changing jobs and will be a bit busier. @furo going from elderly psych to respiratory hahaha
That was an epic moment that handsfree squat. Glad you survived.
Awesome DL pr’s Max
Ah that explains a bit haha! But I’m sure you’ll still manage to push things hard on a busier job. Good luck!
Messing around continues
Low bar
60kg x 3 x 3
80kg x 1
100kg x 1
120kg x 1
140kg x 1
Belt on
160kg x 1
180kg x 1
200kg x 1
215kg x 1
225kg x 1
Entirely useless grinder of a squat but ah well. It still moves.
Bench
60kg x 3
60kg x 3
80kg x 3
80kg x 3
90kg x 2
90kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
100kg x 2
110kg x 2
100kg x 2
90kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3
All reps tng and as explosive as possible. I essentially took 20-30 seconds rest each set. Was really pleasantly surprised with how the sets at 100kg and 110kg moved considering that and no gear.
Eyeing up programmes for the next few months now that I’ve put a bit of weight on. Need more work at 90% plus.
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Super rushed. I’m basically prepping myself for a big (hopefully) sumo pull on the deadlift bar next week so today I felt what 302.5kg felt like in my hands off blocks.
Sumo block pulls, deadlift bar
60kg x 3
100kg x 3
100kg x 3
140kg x 3
180kg x 1
Belt
200kg x 1
220kg x 1
240kg x 1
260kg x 1
280kg x 1
302.5kg x 1
666lbs lol, had to.
So that’s a 22.5kg PR on this movement (although I think the last time it was on a stiff bar), and also by far the most I’ve ever held hook grip. Actually I think I’ve only ever done 300kg for a 1 inch pull mixed grip years ago so it’s a flat out PR for weight held. Anyway, dont think I’ve actually gone above 265kg with a hook, so I’ll take the 37.5kg thumb strength PR
So in the last 2 week’s I’ve hit a 15kg stiff bar PR and 22.5kg block PR. When I hit those lifts my sumo DL bar pull was 260kg. Hmmmmmmm.
2 Likes
Bench
Bar x some
40kg x 5
60kg x 3
80kg x 3
Belt, wraps
90kg x 3
100kg x 3
110kg x 3
120kg x 4 - 2 rep PR
TNG
110kg x 8 - 3 rep PR
100kg x 13 - 1 rep PR
Low incline DB press
27.5s x 10
35s x 10
35s x 10
35s x 10
35s x 12
Dumbbells are heavier in this gym for sure lol.
Klokov press
Bar x 20
30kg x 10
40kg x 10
40kg x 10
LF lateral
“25” x 10
“35” x 10
“45” x 10
“55” x 10
“65” x 10
“75” x 7
“65” x 10
“55” x 10
“45” x 10
“35” x 10
“25” x 30
Ss/ LF rear delt
“26” x 10
“33” x 10
“40” x 10
“47” x 10
“54” x 10
“61” x 10
“61” x 10
“61” x 10
“61” x 10
“61” x 10
“61” x 10
All done back to back, no rest. Not a bad innings at “75” considering the fatigue building up to it.
Ok, working the weekend, scratched my lifting itch, time for sleeping.
1 Like