Max's Maxes: Squats and Bench Every Day

RTS intermediate cycle specialization block w3d1

Squat Up to x2 @9, load drop 5%
Bar x 3
60kg x 3
80kg x 3
100kg x 3
130kg x 2
Belt on
160kg x 2
185kg x 2
210kg x 2 @ 7.5
227.5kg x 2 @ 9 - 7.5kg PR. Slightly too narrow stance and balance went off a bit to the side but moved well.
217.5kg x 2 @ 8.5
217.5kg x 2 @ 9

TNG bench Up to x6 @10, load drop 5%
Bar x 5
40kg x 5
60kg x 3
80kg x 3
Belt, wraps on
95kg x 2
107.5kg x 2
115kg x 2 @ sub 6
122.5kg x 2 @ 7
120kg x 6 @ 10 - PR.
115kg x 6 @ 10

OK I'll admit I thought I had a double on bench as well. Got up to my last warmup and actually looked at my phone, then had to drop the weight back down to do more reps hahaha.

It's a comp. bench double coming up on Thursday that got me confused.

Close grip bench Up to x4 @8, repeat 5%
110kg x 4 @ 8
110kg x 4 @ 8.5
110kg x 4 @ 9
110kg x 4 @ 9.5

Really happy with squats. Confident in hitting a small PR to get this meet off to a good start.

Bench also good even if I was dumb. Good double at what will probably be my opener, followed by rep PR. This touch and go business is doing wonders for confidence getting under bigger stuff.

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RTS intermediate cycle specialization block w3d2

Comp. bench Up to x2 @9, load drop 5%
Bar x 5
Bar x 5
40kg x 5
40kg x 5
60kg x 3
80kg x 2
95kg x 2
Belt, wraps on
110kg x 2
120kg x 2 @ 8
127.5kg x 2 @ 9
122.5kg x 2 @ 8.5
122.5kg x 2 @ 8.5
122.5kg x 2 @ 9

Deadlift Up to x2 @9, load drop 5%
60kg x 3
100kg x 3
100kg x 3
140kg x 2
Belt on
170kg x 2
200kg x 2 - double overhand PR
Straps
230kg x 2
Hook grip
250kg x 2 @ 9 - 5kg under best single
Straps
237.5kg x 2 @ 9 - pooped

Push press Up to x4 @8, repeat 5%
Bar x 3
Bar x 3
40kg x 4
50kg x 4
60kg x 4
Belt on
70kg x 4
80kg x 4 @ 6.5
90kg x 4 @ 8
90kg x 4 @ 9
90kg x 4 @ 10

Beltless front squat Up to x4 @8, repeat 5%
Didn't do these due to time and the fact I'm squatting and pulling again tomorrow.
May do them as warmup to tomorrow's pause squats.

Very happy. 5 weeks ago 120kg was a tentative single and today I did 5 sets of doubles at or above it. I don't know if I could've pulled 250kg conventional art any point in the last 2 months and today it was a very nice double.

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RTS intermediate cycle specialization block w3d3

Majorly rushed to get going on my way to uni champs tonight.

Beltless front squat Up to x4 @8, repeat 5%
60kg x 4
80kg x 4
100kg x 4
120kg x 4
140kg x 4 @ 8
No back offs, straight to pauseys

Pause squat Up to x3 @9, load drop 5%
Belt on
160kg x 3
180kg x 3 @ 7.5
200kg x 3 @ 8.5 - PR range, I don't know
190kg x 3 @ 8.5

Pin press - chest level Up to x3 @9, load drop 5%
Bar x 4
40kg x 4
60kg x 4
80kg x 3
100kg x 3
110kg x 3 @ 7
120kg x 3 @ 8.5
115kg x 3 @ 8
115kg x 3 @ 8
115kg x 3 @ 8.5

Banded conventional Up to x4 @8, repeat 5%
60kg x 4
Add red bands, 25kg at lockout
60kg x 4
100kg x 4
Belt, straps
140kg x 4
180kg x 4
210kg x 4 @ 6
230kg x 4 @ 8
No volume, into car. Am now here and going for steak.

Good session, little rushed. Took some stuff easy due to back to back lifting days.

Top stuff.

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RTS intermediate cycle specialization block w4d1

Squat Up to x3 @9, load drop 5%
Bar x some
60kg x 3
60kg x 3
100kg x 3
130kg x 3
Belt on
160kg x 3
185kg x 3
205kg x 4 @ 7
225kg x 3 @ 9 - 5kg PR
212.5kg x 3 @ 9

TNG bench Up to x2 @9, load drop 5%
Bar x 3
40kg x 3
60kg x 3
80kg x 3
Gear on
95kg x 2
110kg x 2
120kg x 2 @ 7.5
130kg x 2 @ 9
122.5kg x 2 @ 8
122.5kg x 2 @ 8.5
122.5kg x 2 @ 9 - paused for fun.

Close grip floor press Up to x5 @8, repeat 5%
60kg x 5
80kg x 5
90kg x 5 @ 7
100kg x 5 @ 8.5 - oops
100kg x 5 @ 8 - better
100kg x 5 @ 9
100kg x 5 @ 10

Hi PRs

RTS intermediate cycle specialization block w4d2

Comp. bench Up to x3 @9, load drop 5%
Bar x 5
40kg x 5
60kg x 3
80kg x 3
95kg x 3
105kg x 3
115kg x 3 @ 8
125kg x 3 @ 9 - 2.5kg PR.
120kg x 3 @ 8.5
120kg x 3 @ 9

Deadlift Up to x3 @9, load drop 5%
100kg x 1
100kg x 1
100kg x 1
140kg x 1
Belt on
140kg x 1
180kg x 1
180kg x 1
210kg x 1 - right at my DOH limit for today
Hook grip
230kg x 1
250kg x 3 @ 9 - 1 rep PR over last week fack yes
Straps
240kg x 3 @ 9

OHP Up to x5 @8, repeat 5%
Bar x 5
Bar x 5
40kg x 5
55kg x 5
Belt on
65kg x 5 @ 7
72.5kg x 5 @ 8
72.5kg x 5 @ 9
72.5kg x 5 @ 9.5

Pause squat Up to x5 @8, repeat 5%
70kg x 5
Belt on
100kg x 5
140kg x 5
170kg x 5 @ 6
190kg x 5 @ 8
190kg x 5 @ 9.5

Stuuuuuuuuuuuff

Sick session but I was wrecked by the time I got to the squats. Upper back had gone bye bye.

Hell yeah some great sessions in there Max.
That deadlift looked ā€œeasyā€ no grind or anything. Quality.

I donā€™t know if itā€™s me but when you squat with a spotter I think your walk outs could be shorter.

But heck man youā€™re a strong MF.

Thanks man!

ā€œ3 steps, clear the rackā€ is all thatā€™s in my head. Spotters at comp tend to be pretty on it and Iā€™m yet to step on anyoneā€™s toes haha.

RTS intermediate cycle specialization block w4d3

Pin half squat Up to x2 @9, load drop 5%
Bar x 3
60kg x 3
100kg x 3
130kg x 3
160kg x 2
Belt on
185kg x 2
210kg x 2 @ 7
232.5kg x 2 @ 8
255kg x 2 @ 9
242.5kg x 2 @ 8
242.5kg x 2 @ 8.5
242.5kg x 2 @ 9

Planned 3rd feeling comfy on my back, just got to stay tight in the hole.

Comp. bench, 2 count Unprogrammed, just as a warmup to slingshot and a way of ensuring I can ragdoll my opener in shit conditions.
Bar x 3
40kg x 3
60kg x 3
80kg x 3
95kg x 2
110kg x 2
122.5kg x 2 @ 8.5 - cosy. Bench feels about as strong as it ever has, and the past few comps I've opened at 120kg. Planning on a slightly bigger foundation to setup a comp PR on my second and a shot at tying the gym PR on the third.

Slingshot Up to x2 @9, load drop 5%
122.5kg x 2
132.5kg x 2 @ 7.5
142.5kg x 2 @ 9
135kg x 2 @ 8.5
135kg x 2 @ 9

Stuff

Slightly inconvenient work schedule this week but dealt with it. Feels a bit iffy hitting overload variations 1 week out, but anyway, openers on Tuesday at a gym with comp equipment, then 80% on Thursday or Friday before competing Sunday afternoon. I'm well within the weight class so will probably have breakfast.

Was meant to hit these lifts yesterday but got stomach flu instead becauseā€¦

Squats Up to opener
Bar x 3
70kg x 1
70kg x 1
120kg x 1
120kg x 1
155kg x 1
Belt on
185kg x 1
205kg x 1
222.5kg x 1 @ 7.5 - felt very comfy.

Bench Up to opener
Bar x 3
50kg x 2
70kg x 1
85kg x 1
Belt on
95kg x 1
105kg x 1
115kg x 1
122.5kg x 1 @ 7 - again this was very nice and I could probably open at 125kg but that wouldnā€™t change my planned 2nd attempt.

Deadlift Up to final warmup
70kg x 1
70kg x 1
120kg x 1
Belt on
155kg x 1
185kg x 1
207.5kg x 1
227.5kg x 1 @ sub 6

Kicked both of the last two reps out a little off the floor, but they are moving nicely. Might be a little late to throw technique adjustments in but Iā€™ll see what I can do to fix that on the day.

And hereā€™s some stuff. Went to a gym a little further away which has comp. equipment cos I felt like spoiling myself (and also reassuring myself that the eleiko bar wonā€™t feel weird in my hands/on my back). Good that I did, because the bench height felt slightly different and Iā€™ll need to keep an eye on butt lift.

Squats and bench
Same warmups as Wednesday, only up to 185kg and 105kg.

Deads
100kg for 3 singles.

Exciting

Damn Max almost missed it.

Good luck on sundays meet :slight_smile:
your lifts looks dialed in and you just look strong, tight and confident.
That last DL 100 kg almost went through the roofā€¦ lol

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Hey @MaazerSmiit donā€™t let us hang here.
How did you do at the meet?

What can I say? Iā€™m a tease.

Comp. went well.

Weighed in at 100.06kg, which was disappointingly close to sub 100kg.

Squats went 222.5, 232.5, 242.5kg. That was the game plan, to hit a 5kg squat PR on my 3rd and I did that, so solid start.

Bench, 122.5, 130, 135kg (miss). Best previous comp. lift was 127.5kg, so the plan was to top that on the second attempt then have a wildcard third. Had a mate on the platform loading and asked him if I should go up 2.5 or 5, he had a little too much faith in me. Dick.

Deads, 242.5, 257.5, 265kg. My best ever pulls have been 255kg in comp, 255kg paused at the knee, and a 260kg deficit. Took the little comp. PR on the second, and made probably the right call for the third. Iā€™ve failed 265kg twice before, once in the gym, once in comp., so it was a bugbear to get off my back even if a crack at 600lbs wouldve been fun.

637.5kg @ 100.06kg/1402.5 @ 220lbs.
387.8 Wilks/565.71 IPF points.
Got the nationals qualification which is nice but not really fussed about going. Might do if itā€™s at a convenient time.

Anyway, goals for next meet: 400 Wilks while people still care about Wilks, bench more than half my deadlift, but also make that deadlift at least 272.5kg. Squat a little more too.

Vids

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140kg (3 non-colonial plates) TNG bench

120kg close grip triple

Best deload week.

Worked 70 hours in a new job so whatever I could get done I did, but it was never going to be much post Comp.

RTS intermediate cycle prep block w1d1

Low bar Up to x4 @9, no fatigue
Bar x some
60kg x 3
100kg x 4
130kg x 4
Belt on
160kg x 4
180kg x 4
200kg x 4 @ 8
217.5kg x 4 @ 9 - 2.5kg PR

Comp. bench Up to x4 @9, no fatigue
Bar x 2 x some
50kg x 4
70kg x 4
90kg x 4
Belt on
105kg x 4
120kg x 4 @ 8.5 - PR territory, don't know if I actual hit this in the last cycle but it's the right sorta zone.

3 ct pause bench Up to x5 @9, no fatigue
105kg x 5 @ 8.5

Lifts from today

Back on the same programme, will make some changes to the exercise selection (bye bye push press 6s) but stick with what worked for the most part. Prep week with no fatigue work sounds like a nice plan.

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RTS intermediate cycle prep block w1d2

Conventional deadlift Up to x4 @9, no fatigue
60kg x 2
100kg x 1
140kg x 1
Belt on
180kg x 1
200kg x 1
220kg x 1
240kg x 4 @ 8.5 - ties PR. Very happy with how ragdolly this moved despite shoddy tightness.

Slingshot Up to x4 @9, no fatigue
Bar x 3
40kg x 3
60kg x 3
80kg x 3
Slingshot on
100kg x 4
115kg x 4 @ 6
130kg x 4 @ 8

Beltless SSB pin squat - hole Up to x6 @9, no fatigue
Bar x some
72kg x 6
112kg x 6
142kg x 6 @ 7
162kg x 6 @ 9

STUFF AND THANGS

Strong DLā€™s keep it going

RTS intermediate cycle prep block w1d3

Tempo squat 33x Up to x5 @9, no fatigue
Bar x 5
60kg x 5
100kg x 5
130kg x 5
Belt on
160kg x 5
180kg x 6 @ 9 - lost count. Fairly good set of squats technique wise. My left ankle has some limitations to dorsiflexion and while I'm working on that, I'm also trying to sit back a little more as well. Just need to make sure depth stays there.

TNG bench Up to x6 @10, no fatigue
Bar x 8
50kg x 6
70kg x 6
90kg x 6
107.5kg x 6 @ 7
120kg x 6 @ 9 - ties PR

I'll be honest, I came in yesterday still nursing a hangover from a wedding on Thursday, attempted bench first, got up to 122.5kg and bailed after rep number 3. Knew I didn't have a good session in me so cut my losses and went and sunbathed (gotta take advantage of the 3 days sun we get).

OHP Up to x6 @9, no fatigue
Bar x 5
40kg x 6
40kg x 6
50kg x 6
60kg x 6 @ 7
Belt on
70kg x 6 @ 9. First 2 reps also felt like a 9. Haven't pressed in a long time and it felt a bit alien.

Anyway, good session, one more to go before I bring the fatigue work back in so enjoying it while it lasts.

Stuff

RTS intermediate cycle prep block w1d4

Deficit floater deads Up to x5 @9, no fatigue
60kg x 2 x 5
100kg x 5
140kg x 3
Belt and straps on
180kg x 5 @ 8
210kg x 5 @ 9

Bent bar made these a bit awkward, off balance on the first rep and then I dinged the floor on the last one. Feel like they will help with tightness in the bottom though.

Incline DB bench Up to x6 @9, no fatigue
15s x 6
22.5s x 6
30s x 6
37.5s x 6 @ 7
45s x 6 @ 8.5

This is the kind of territory I expect my barbell incline probably is at the moment (slightly lower angle though).

Chest supported T-bar rows Up to x6 @9, no fatigue
Empty x 6
1 plate x 6
2 plates x 6
3 plates x 6
4 plates x 6 @ 7
5 plates x 6 @ 9

One handed alternating KB swings
24kg x 20
24kg x 30
24kg x 40
Ss/ Pressups
10
10
10

Stuff

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Hey Max trying to catch up lately.
Saw the meet recap and vids.

You are awesome Max, really.
Your bench looked easy, so 135 was a wrong call but canā€™t blame him.
3 prā€™s damn thatā€™s great. Congrats my friend.

Thanks dude!

RTS intermediate cycle prep block w2d1

Low bar Up to x5 @9, load drop 5%
Bar x 3
60kg x 5
100kg x 5
130kg x 5
Belt on
160kg x 5
180kg x 5 @ 6
200kg x 5 @ 7.5
215kg x 5 @ 9 - 1 rep PR
205kg x 5 @ 9

Comp. bench Up to x5 @9, load drop 5%
Bar x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5 @ 7
120kg x 5 @ 9 - 1 rep PR. Arguably the best executed set of bench I've ever done.
112.5kg x 5 @ 9

Floor press Up to x4 @9, load drop 5%
60kg x 4
80kg x 4
95kg x 4
110kg x 4 @ 7.5
120kg x 4 @ 9.5 - ties PR at least, if not an actual PR of some sort.
110kg x 4 @ 8
110kg x 4 @ 9

Overshot floor press just slightly. Felt more execution based than strength though. Went on the lighter end for back offs.
Brought fatigue work back in and I am apparently fatiguing very quickly right now.

Top sets

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