Good job Max looking easy

# Max's Maxes: Squats and Bench Every Day

**MaazerSmiit**#402

Not dead!

Just faffing around for the past week. Did some fun heavy stuff to keep ticking over. Turned 25 on Tuesday and pulled 260kg again, hit a solid enough 130kg bench, and a 2kg PR on the SSB as well as suffering through some log press.

## Henriques 6 week programme w1d1 - squat and legs

This guy. Haven't done it in years but it never failed me and it's a good way to get back to working with heavier weight while not having many rules with regard to assistance work so I can still have some fun. 4 day week, upper/lower split (expect chaos over xmas).

**Low bar**

Bar x some

65kg x 3

85kg x 1

105kg x 1

125kg x 1

*Belt in*

145kg x 1

165kg x 1

180kg x 2

195kg x 2

207.5kg x 2 - easy start

Tweaked my upper back on 195 so hit my top set and moved on to the fun stuff. Will do a little back off stuff the rest of the time.

**Lying leg curl**

"46" x 20

"60" x 15

"60" x 15

"74" x 12

"74" x 12

"60" x 20

*Drop set*

"46" x 10

**Power squat**

40kg x 20

90kg x 20

130kg x 20

170kg x 20

210kg x 20

250kg x 25 - wtf ow

Really fun machine, feels great sitting back

**Hammer strength linear leg press** - deadlift stance, feet low on pad

5 plates x 10

5.5 plates x 10

6 plates x 10

6.5 plates x 15

Vomit worthy.

**Hammer strength ground base squat RDL**

40kg x 12

80kg x 10

100kg x 15

Great little ass day. I have this amazing ability to suffer through the warmup sets then pull an extra 5 reps out of somewhere on the heaviest set.

**MaazerSmiit**#403

## Henriques 6 week programme w1d2 - bench and chest

**Bench**

60kg x 3 x 5

80kg x 3

90kg x 2

100kg x 1

105kg x 2

112.5kg x 2

120kg x 2

**Close grip bench**

100kg x 2

107.5kg x 2

115kg x 2

**Low incline dumbbell press**

15s x 15

30s x 10

35s x 10

40s x 10

35s x 12

30s x 15

**Hammer strength fly**

“65” x 15

“75” x 15

“85” x 15

“95” x 10 - whole stack lol

Ss/ **Hammer strength wide chest**

1pps x 15

1.5pps x 15

2pps x 12

2.5pps x 10

Really weird but good feeling machine, pushing in a downward direction.

**Dips**

BW x 10

BW x 10

BW x 15

Wrecked

**MaazerSmiit**#404

Lol.

I did the deadlift and press days for the programme last week but then had a load of time off over xmas so on Friday I just moved some relatively heavy stuff on a couple of lifts and did some speed deads to remind my body how it's meant to work.

Like so

Back to the Henriques programme today but due to new year opening hours I had to do bench and squat on the same day. I’m also redoimg week one because my schedule got so funky.

Working long days Friday through Sunday as well so schedule will still be a bit funky.

## Henriques 6 week programme w1d1and2 - squat/legs and bench/chest

**Low bar**

Bar x some

60kg x 3

100kg x 3

130kg x 2

*Belt on*

160kg x 1

180kg x 2

195kg x 2

207.5kg x 2

**Pause low bar**

195kg x 2

180kg x 2

**Low bar**

*EMOM*

180kg x 1

180kg x 1

180kg x 1

180kg x 1

180kg x 1

All sets felt very easy but depth was bang on parallel as opposed to my usual very safe depth. Similar problem with Friday's front squats. Think I'm letting my knees travel too far forward. I'm also very stiff at the moment so could be working mobility a bit harder.

**Bench**

Bar x 5

40kg x 5

60kg x 3

80kg x 2

95kg x 2

*Belt on*

105kg x 2

112.5kg x 2

120kg x 2 - flew

**Close grip**

100kg x 2

107.5kg x 2

115kg x 2

All sets on the big movements very easy. Great (re)start to the cycle.

**Lying leg curl**

"46" x 20

"60" x 15

"67" x 15

"74" x 12

"81" x 10

"60" x 20

*Drop set*

"46" x 20

Ss/ **Low incline DB press**

20s x 15

30s x 12

35s x 12

40s x 10

35s x 12

30s x 15

*Drop set*

20s x 15

**Life fitness fly**

"65" x 15

"75" x 15

"85" x 15

"95" x 15

Ss/ **Hammer strength linear leg press** - deadlift stance, feet low on pad

5 plates x 15

5.5 plates x 15

6 plates x 15

6.5 plates x 20

Improvements on all accessories too. Can probably blame xmas BW gains for that.

**MaazerSmiit**#405

## Henriques 6 week programme w1d3and4 - deads/back and back/shoulders

**Sumo pulls** - deadlift bar

*Warmups superset with the same on conventional*

60kg x 3

60kg x 3

100kg x 3

140kg x 2

*Belt on*

180kg x 2

200kg x 1

*Stop conventional, straps on*

207.5kg x 2

225kg x 2

240kg x 2

**2 inch block pulls** - deadlift bar

200kg x 2

220kg x 2

235kg x 1,F,1 - got the second after giving it 30 seconds

This is just a shitty position for me to pull from on conventionals, really weak spot for me anyway and then I have to take the bar flex into account (all my initial energy goes into bending the bar instead of moving the weight). Don't really know why I chose it as my back off exercise - I'm out of practice on conventional, and I don't actually care what I can do on the deadlift bar with it as it has always felt truly awful so drilling it from a weaker position on a nonspecific bar isn't particularly helpful.

I'd be much better served doing stiff bar conventional as my back off work, so that's what I'll do, with a very pessimistic max. It'll mean switching bars but probably better for me in the long run.

**OHP**

Bar x 2 x 5

30kg x 5

40kg x 3

50kg x 2

*Belt on*

60kg x 2

70kg x 2

75kg x 2

80kg x 2

**Push press**

80kg x 2

87.5kg x 2

95kg x 2

100kg x 2

**OHP**

60kg x 15 - 3 rep PR

**Hammer Strength pullover**

2pps x 15

2.5pps x 12

3pps x 5

*Drop set*

2pps x 10

Ss/ **LF lateral**

55 x 15

65 x 15

75 x 10

*Drop set*

55 x 12

**V-bar T-bar rows**

2 plates x 15

2.5 plates x 15

3 plates x 15

2 plates x 20

Need to use 10s instead of 20s for ROM purposes

**Seated DB ohp**

20s x 15

20s x 15

20s x 15

20s x 15

20s x 15

Ss/ **DB rear delts**

5s x 15

5s x 15

5s x 15

5s x 15

5s x 20

*Last set jump into* **DB laterals**

5s x 20

**Fat grip incline curls**

12.5s x 2 x 10

Ss/ **DB pullovers**

35kg x 2 x 10

**MaazerSmiit**#406

**Monday**

## Henriques 6 week programme w2d1 - squat/legs

3 thirteen hour shifts in a row whilst brewing a cold followed by falling asleep on the sofa last night meant I did not feel good coming in today. Got work done but I kept feeling very light headed after every set.

**Low bar**

Bar x some

60kg x 3

80kg x 3

100kg x 3

130kg x 2

*Belt on*

160kg x 1

180kg x 4

195kg x 3

212.5kg x 2

**Pause low bar**

195kg x 3

180kg x 4

**Front squat**

100kg x 2

127.5kg x 4

140kg x 3

152.5kg x 2

**Lying leg curl**

"46" x 20

"60" x 20

"74" x 15

"81" x 10

*Drop set*

"46" x 10 - 5 second negatives

Ss/ **Frog stretch**

**Power squat**

3pps x 15

4pps x 15

4.5pps x 15

5pps x 15

5.5pps x 15

6pps x 20

Ss/ **Leg extensions**

"75" x 5 x 20

"115" x 20

I then went and threw up continuously throughout the night. Much better this morning, able to eat and everything but still really fatigued. Entirely possible I got norovirus over the weekend ahifts ( @furo NHS right of passage? Medical outliers eh), I refuse to believe I power squatted myself into gastritis.

**MaazerSmiit**#407

## Henriques 6 week programme w2d2 - bench/chest

Lost 2 kilos over the last two days. Bugger.

**Bench**

Bar x 5

40kg x 5

40kg x 5

60kg x 5

60kg x 3

80kg x 2

95kg x 2

*Belt on*

105kg x 4

115kg x 3

122.5kg x 2

**Close grip**

100kg x 4

110kg x 3

117.5kg x 2

Suitably difficult considering my new trim figure. Still hit what needed hitting but RPE 10 is not the plan right now.

**Low incline DB press**

20s x 20

30s x 12

35s x 12

40s x 6 - down from 10 Last week. Eep.

30s x 12

30s x 12

30s x 12

**Life fitness fly**

"65" x 15

"75" x 15

"85" x 15

"95" x 12

Ss/ Hammer strength wide chest

1pps x 20

1.5pps x 15

2pps x 15

2.5pps x 10

**Dips**

12

12

12

**Tate press**

10s x 15

10s x 15

10s x 15

**Decline rolling DB extensions**

10s x 15

10s x 15

10s x 15

*Drop into*

**Diamond pressups**

5 - lol. Done.

Can't beat myself up over losing a bit of strength when everything of nutritional value has been fast tracked through the back door the past couple of days. Will come back to bench with a vengeance next week.

Still a good showing on the pumpy stuff.

**MaazerSmiit**#408

## Henriques 6 week programme w2d3 - deads/back

**Sumo pulls** - deadlift bar

*Warmups superset with the same on conventional deficit*

60kg x 3

60kg x 3

100kg x 3

140kg x 2

*Belt on*

180kg x 1

200kg x 1

*Stop conventional, straps on*

207.5kg x 4

227.5kg x 3

247.5kg x 2 - 7.5kg DL bar PR

**Conventional pulls** - stiff bar

190kg x 4

210kg x 3

227.5kg x 2

**Hammer Strength pullover**

2pps x 15

2.5pps x 10

2.5pps x 10

*Drop set*

2pps x 10

Ss/ **Abductor machine**

"102.5" x 3 x 15

**Seated cable row**

60kg x 15

70kg x 12

80kg x 8

80kg x 8

80kg x 8

**Pendlay row**

60kg x 2 x 12

**GHR**

BW x 10

15kg x 10

20kg x 10

20kg x 10

**Pullups**

6

**MaazerSmiit**#411

## Henriques 6 week programme w2d4 - press/delts/arms

**OHP**

Bar x 2 x 5

30kg x 5

30kg x 5

40kg x 3

50kg x 2

50kg x 2

*Belt on*

60kg x 2

70kg x 4

77.5kg x 3

82.5kg x 2 - PR double

**Push press**

80kg x 2

87.5kg x 4

97.5kg x 3

105kg x 2

**Log press** - single clean

*Strict*

67kg x 8

*Anyhow*

82kg x 3

**LF lateral**

55 x 15

65 x 15

75 x 12

85 x 8

*Drop set*

55 x 12

**Seated DB ohp**

22.5s x 15

22.5s x 15

22.5s x 15

22.5s x 15

22.5s x 12, rest pause, 3

Ss/ **DB rear delts**

5s x 15

5s x 15

5s x 15

5s x 15

5s x 25

**Hammer strength MTS shoulder press**

"60" x 15

"80" x 15

"80" x 15

Ss/ **LF rear delts**

"61" x 15

"61" x 15

"61" x 15

**V-bar cable curls**

"30" x 15

"42" x 15

"49" x 12

"56" x 12

"56" x 15

**Fat grip incline curls**

12.5s x 2 x 10

**MaazerSmiit**#412

## Henriques 6 week programme w3d1 - squat/legs

**Low bar**

Bar x some

60kg x 3

80kg x 3

100kg x 3

120kg x 2

140kg x 2

*Belt on*

160kg x 2

180kg x 2

195kg x 2

207.5kg x 2

220kg x 2 - ties PR. Yes, I'm fatter now, but this was important to hit for me.

**Pause low bar**

207.5kg x 2 - PR is a 212.5kg single so we're in the right range

195kg x 2

180kg x 2

**Front squat**

100kg x 2

127.5kg x 2

140kg x 2

147.5 kg x 2

155kg x 2 - no idea what my PR double is on these but it's close to this and this was very smooth.

Went naked kneed from here on because Titan Yellowjackets on bare skin pull a LOT.

**Lying leg curl**

"46" x 20

"60" x 20

"74" x 10

"81" x 5

*Drop set*

"46" x 10 - 5 second negatives, then 10 pulsed partials

Ss/ **Frog stretch**

Ss/ **Calf stretch**

Reps on curls are going down but a lot of that is because I’m doing more honest reps.

**Power squat**

3pps x 15

*Add two thin red bands - 10kg to 25kg on this setup*

3pps x 15

4pps x 15

5pps x 15

6pps x 25

Ss/ **Leg extensions**

"75" x 5 x 20

That was enough.

**MaazerSmiit**#413

Thanks boys. Felt a little rough all week and this weekend just gone I spent the majority of it sleeping. I’d say I’m at about 90% as of this morning, and after how nice stuff felt at today’s session I probably cant still claim to be sick. Definitely threw me a little bir for a few days and its taken quite a lot of work to claw some of the bodyweight I need so much back.

**MaazerSmiit**#414

## Henriques 6 week programme w3d2 - bench/chest

**Bench**

Bar x 5

40kg x 5

40kg x 5

60kg x 5

60kg x 3

80kg x 2

95kg x 2

*Belt on*

105kg x 2

112.5kg x 2

120kg x 1,F

120kg x 2

125kg x 1,F

**Close grip**

100kg x 2

107.5kg x 2

115kg x 2

120kg x 1

OK so was meant to do two top doubles at 97.5% and they went to crap. I even low balled the weights. Its just a bad session coming off the back of a poor days nutrition and hydration, but it means making the smart call and dropping the weights for next session

**Low incline DB press**

22.5s x 20

32.5s x 12

37.5s x 15

32.5s x 12

32.5s x 10

32.5s x 10

**Hammer strength wide chest**

*Add red bands - 13kg -> 21kg per side*

Empty x 12

1pps x 12

1.5pps x 12

2pps x 8

2pps x 8

*Drop set*

1pps x 12

*Drop set, remove bands*

1pps x 15

**Dips**

12

12

12

**Tate press**

10s x 15

10s x 15

10s x 15

Ss/ **High incline fly pulses**

10s x 15

10s x 15

10s x 15

**Decline rolling DB extensions**

10s x 15

10s x 15

10s x 15

**Band pushdowns**

Red x 20/arm

*Kneel*

Red x 15/arm

*Stand*

Red x 20/arm

Like I said, busy day at work and crap nutrition probably contributed to how rubbish barbell pressing felt today. Pumpy stuff felt really good though.

Will take the hit and drop weights by 2.5kg for the rest of the cycle.

**MaazerSmiit**#415

## Henriques 6 week programme w3d3 - deads/back

**Sumo pulls** - deadlift bar

*Warmups superset with the same on conventional deficit*

60kg x 3

60kg x 3

100kg x 3

*Belt on*

140kg x 2

180kg x 1

200kg x 1

*Stop conventional, straps on*

207.5kg x 2

225kg x 2

240kg x 2

252.5kg x F - didn't break the floor

*Straps off*

252.5kg x 1,F

252.5kg x 2

**Conventional pulls** - stiff bar

190kg x 2

207.5kg x 2

220kg x 2

235kg x 1,F

Balls. It's high percentages, but this stuff should move. I used to conventional 240 for a triple weighing about 7kg less. I've pulled 260kg on the deadlift bar sumo twice at the same RPE as today's 252.5 (aka 10.5). Yes Tuesdays leg session was savage, yes I was sick last week, but come on Max…

Did 3 x 5 pullups and left.

Gonna do tomorrow's session then take a deload next week, and probably hop back on this programme and redo this week. I need a rest.

**mortdk**#416

Hey Max

You’ve just come of a hypertrophy programme, this looks still like a high volume program.

You’re building up fatigue, meaning you can’t hit old PR’s or even close.

However when eventually drops the volume and start peaking for a meet you’ll end up on the platform pulling bigger numbers than ever… or that should be the theory I think.

What I’m trying to say is, don’t stress. You are pulling close to your max, and 252 compared to 260 kg is about 98%.

Max attempts are a mental game as well.

**MaazerSmiit**#417

@mortdk thanks mate, you’re 100% right, but a lot of the issue is self created - I shouldn’t be doing the amount of bodybuilding esque work with the programme I’m currently running as it’s impairing recovery. Legs were trashed coming into yesterday’s session and it was affecting both mobility and strength. Silly calls on my part, pick one or the other etc. Deload and then coming back into it with smarter and more specific assistance work is the right call.

I’m also finding that at the moment I’m absolutely knackered and unproductive at the weekends, sleeping massive hours. I’m fine during the week at work etc but need too nip this in the bud before I get into a proper slump.

Went and did the press day today and missed the top double

**MaazerSmiit**#418

OK so I programme hopped. RTS style full body work will give me the frequency I tend to benefit from, and once this first week is done and the back off sets kick in I’ll have plenty of volume to keep me sane. Also the level of autoregulation will account for the rougher days.

## RTS intermediate cycle prep block w1d1

**Low bar** *Up to x4 @ 9*

Bar x some

60kg x 3

80kg x 3

100kg x 3

120kg x 3

*Belt on*

140kg x 4

160kg x 4

180kg x 4 @ 8

195kg x 4 @ a sandbagged 8.5. Somewhere between there was 1 good rep left versus 2 with a bit of form breakdown. I should lean towards the former.

**Comp. bench** *Up to x4 @ 9*

Bar x 2 x some

40kg x 4

60kg x 4

80kg x 4

90kg x 4

100kg x 4

107.5kg x 4

112.5kg x 4 @ 9 - last rep kind of bounced off the chest and I only remembered to pause it after it had moved 1 inch upwards. Not really sure why that happened, that was the only thing which made this a true 9.

**3 ct pause bench** *Up to x5 @ 9*

90kg x 5 @ 8

100kg x 5 @ 9

First time using RPE for a while, judged it better as the session went on.

**MaazerSmiit**#419

## RTS intermediate cycle prep block w1d2

**Conventional deadlift** *Up to x4 @ 9*

100kg x 3

100kg x 3

100kg x 3

140kg x 3

*Belt on*

140kg x 4

160kg x 4

180kg x 4

200kg x 4 @ 7

220kg x 4 @ 9

**Floor press** *Up to x4 @ 9*

Bar x 12

40kg x 4

60kg x 4

80kg x 4

95kg x 4

105kg x 4 @ 8.5

110kg x 4 @ 9

**Beltless front squat** *Up to x6 @ 9*

Bar x some

60kg x 6

80kg x 6

100kg x 6

120kg x 6 @ 8

130kg x 6 @ 9

**Farmers walk**

60kg/ hand x 5 x 20m there and back

100kg/hand x 20m there and back

**MaazerSmiit**#420

## RTS intermediate cycle prep block w1d3

**SSB** *Up to x5 @9*

Bar x 5

72kg x 5

92kg x 5

112kg x 5

*Belt on*

132kg x 5

152kg x 5 @ 7

172kg x 5 @ 8

Held these here because my SI has been bugging me since pulls on Friday. Better to hit a nice baseline than to pick up an injury in a prep block. I get to repeat this training week in the developmental block in 2 weeks time anyway.

**TNG bench** *Up to x6 @10*

Bar x 6

40kg x 6

60kg x 6

80kg x 6

90kg x 6

100kg x 6

107.5kg x 6 8.5

112.5kg x 6 @ 9.5

Need to stop cocking my wrists back and I set up a bit wonky but otherwise this felt good. PR TNG is 110kg for 8 so this kind of fits.

**Push press** *Up to x6 @9*

Bar x 6

40kg x 6

60kg x 6

75kg x 6

87.5kg x 6

Push press is a tricky one to do for anything resembling reps.