T Nation

Max's Maxes: Squats and Bench Every Day


#381

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.


#382

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.


#383

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.


#384

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.