Max's Maxes: Squats and Bench Every Day

Training Logs
81

Cool log man, keep up the good work

82

I like your style man.

This type of training has gotten a bad wrap but I think it works great for a lot of people.

Keep it going

83

Iā€™m a fan. Going to be weird being away from a barbell over xmas. A lot of bodyweight stuff for volume coming.

BW 96kg

Squat - warmup

Pause front and overhead squats, snatch balance
Sleeves on
5 sets from bar to 110kg
Ss/ Facepulls
5 x 20

Squat - daily max

Pause front squat
Belt on
120kg x 1
135kg x 1
147.5kg x 1 @ 8
157.5kg x 1 @ 8.5
165kg x 1 @ 8.5 - ok then. 5kg PR
170kg x 1 @ a generous 9 - 10kg PR over 4 days ago haha

Bench - warmup

Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20

Bench - daily max

Comp. bench
90kg x 1
100kg x 1
Belt on
110kg x 1 @ <8
120kg x 1 @ 9 - not happy with the pause
125kg x 1 @ 9 - this neither
131kg x 1 @ 9.5 - acceptable pause and 1kg lifetime PR. Saw the opportunity and took it

Bench - back offs

Close grip bench - tng, long pause last rep
100kg x 2 x 6
Ss/ Pullaparts
2 x 20

Assistance work

GHR
BW X 8
15kg x 3 x 5

1 Like
84

Congrats on the PRā€™s mate. Love the work ethic here.

1 Like
85

BW 96.2kg

Squat - warmup

Front and overhead squats
Sleeves on
5 sets from bar to 120kg

Squat - daily max

Front squats
Belt on
140kg x 1
152.5kg x 1
162.5kg x 1
172.5kg x F - SO STUPIDLY CLOSE
172.5kg x 1 @ 9.5 - 1.5kg PR - BETTER

Squat - back ups

Front squat unracks - breathe, walk out, take presquat breath, and brace for a 3 count whilst oscillating the bar
Belt
190kg x 1
210kg x 1

Bench - warmup

Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg

Bench - daily max

Close grip bench
90kg x 1
100kg x 1
110kg x 1
117.5kg x 1 @ 9
122.5kg x 2 @ 10 - first felt great then I died. PR double and actually heavier than my PR double on comp bench.

Bench - back offs

DB seated shoulders
16s x some
22s x 8
26s x 8
30s x 15 - I thought I was working up to a set of 5 on these so this was a pleasant surprise
Ss/ Hammer curls
16s x 15
20s x 3 x 10

Taking tomorrow off and attacking 180kg on Thursday.

86

Thursday

BW 95.5kg

Front squat
Tried 180 twice and gave it a good go on the 1st, the second was a flat out fail/I lost consciousness a little.

Conventional
Quickly warmed up to 220kg amrap and hit it for 8 which is a 3 rep PR and a ridiculous E1RM of 280kgish

Now getting well fed and spending time with family. Walks on the beach, a few handstands, will probably do some other bodyweight stuff later.

1 Like
87

Fuck your strong lol. Nice prs!

88

Some bloody fine lifting mate, well done on the PR

89

Thanks guys! I feel I should clarify that I didnā€™t make the 180kg, but Iā€™ll take the congrats for every other PR recently! Been a ridiculous number of them in the past couple of months.

Taking time off from daily maxing because I havenā€™t had gyms available. Been doing circuits of things like banded good mornings and press ups, abs work, and shoulder stuff as well as a lot of handstands whenever I get outside.

Today I found a decent gym in the town Iā€™m in for the day. Good environment and equipment, bars were chunky though - like squat bar thickness. That threw me a bit on setup for squats and bench.

Low bar - no belt, shoes, sleeves
Bar x oh christ that feels awful
40kg x 2 x 5
60kg x 2 x 2
80kg x 2
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1
190kg x 1
200kg x 1 @ 9
Happy with how that moved. Warmed back up to the movement quickly after warmups felt rusty.

Comp. bench - similarly no gear
Bar x some
40kg x 5
60kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 9
Moved faster than expected but my shoulders got a bit wonky so called it there. Whole setup was a bit wobbly. That was mainly the bench pin heights and thickness of the bar.

Didnā€™t get to deadlift but did a ton of accessory stuff. Surprisingly good weights on all biggish movements and finished with a nice arm pump which was fun. Away from the gym again for a while.

2 Likes
90

Been doing a load more BW stuff at home and keeping ticking over.

5 hours on the moors beating for pheasants this morning. Tiring on the legs because it was essentially wading through mud and scrabbling up slippery slopes.

Got a strength shop lever belt and titan wrist wraps for my birthday but had to wait til I visited my mum to pick them up. Broke those in today.

Low bar - no shoes or sleeves
Bar x some
50kg x 5
70kg x 2
100kg x 1
120kg x 1
Belt on
120kg x 1
140kg x 1
Belt on
160kg x 1
180kg x 1
195kg x 1
205kg x 1 @ 8.5
212.5kg x 1 @ 9
Happy with how that moved but did feel a little unstable setting up. Belt is good though. Just out of practice.
Was told to put my shoes back on just before the top single. Managed to convince the guy to let me do one last rep. Will have to work my way around that when I come back on Thursday.

Mucked around on the leg press while waiting for a bench but it was designed for people 5ā€™5 and less and was non adjustable.

Comp. bench
Bar x some
40kg x 5
Wraps on
60kg x 3
80kg x 1
90kg x 1
Belt on
100kg x 1
110kg x 1
117.5kg x 1 @ 8.5
122.5kg x 1 @ 9
Felt very good, couldā€™ve gone heavier but didnā€™t have anyone I trusted for a spot so will push it on Thursday if thatā€™s available. If not, any work above 120kg is good work for me on bench.

Close grip
Gear off
100kg x 3 x 3
Ss/ Chins - Iā€™m gonna go ahead and call this placeā€™s setup fat bars
3 x 7

DB seated ohp
4 sets of 10 to ramp up to the 32.5s. Maybe a PR.
Ss/ Seated cable row
4 sets of 10 to ramp up to the stack. Got ugly on the top set out of nowhere.

Vids from today

3 Likes
91

Low bar - no shoes or sleeves
Bar x some
50kg x 5
70kg x 2
100kg x 1
120kg x 1
Belt on
140kg x 1
160kg x 1
180kg x 1
195kg x 1
210kg x 1 @ 9
215kg x 1 @ 9
Again a bit unstable. The rack heights are just wrong enough that I almost have to calf raise it out or else itā€™s a quarter squat. Anyway I wonā€™t be back here so nevermind.

Comp. bench
Bar x some
40kg x 3
Wraps on
60kg x 1
80kg x 1
90kg x 1
Belt on
100kg x 1
110kg x 1
117.5kg x 1 @ 8.5
125kg x 1 @ 9
110kg x 2 x 3 - moved well

Shins to bar
3 x 3
Ss/ Chins
3 x 5

Arm pump

3 Likes
92

Wasnā€™t planning on the gym today but got back to uni a bit earlier than expected and was in a bad mood so hey look a squat PR.

Low bar
Sleeves on
Bar x some
50kg x 5
70kg x 2
100kg x 1
120kg x 1
Belt on
140kg x 1
160kg x 1
180kg x 1
195kg x 1
210kg x 1 @ 8.5
220kg x 1 @ 9.5 - 1 rep PR. Nice.

Comp. bench
Bar x some
40kg x 3
Wraps on
60kg x 1
80kg x 1
90kg x 1
Belt on
100kg x 1
110kg x 1
120kg x 2 + F - moved well for the first two and matches PR

Pullups
10

1 Like
93

BW 95.7kg

Was out last night and didnā€™t get much sleep. Between booze, dancing, and going above 1 rep I was ridiculously sore all over today.

Squat - warmup

Front and overhead squats
Sleeves on
5 sets from bar to 120kg
Ss/ Chins
5 x 5

Squat - daily max

Front squat
130kg x 1
140kg x 1
150kg x 1
160kg x 1 @ 9
165kg x 1 @ 9.5 - bar slipped very slightly

Squat - back offs

Front squat - paused
Belt off
130kg x 2 x 3
Ss/ Wide neutral chins
2 x 5

Bench - warmup

Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20

Bench - daily max

Close grip bench
90kg x 1
100kg x 1
110kg x 1
117.5kg x 1 @ 9

Bench - back offs

Comp. bench
100kg x 5 - just felt off and wonky.

Well deserved naff session today. Got into a load of stretching for a good 20 minutes afterwards then went home to sort my life out before work starts again tomorrow.

94

BW 97.4kg

Squat - warmup

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

Squat - daily max

Low bar
160kg x 1
170kg x 1
180kg x 1
195kg x 1
210kg x 1 @ 9.5 - ties beltless PR but harder. Nice to look at though.

Squat - back offs

Low bar - paused
160kg x 3
180kg x 2
Ss/ GHR situps
2 x 8

Bench - warmup

Comp. and close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20

Bench - daily max

Comp. bench
90kg x 1
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8
125kg x 1 @ 9 - gud

Bench - back offs

Close grip bench
100kg x 4 x 3 - all good
Ss/ DB seal row
30s x 4 x 8

Assistance work

Seated DB ohp
20s x 10
30s x 2 x 10
Ss/ DB shrugs
30s x 3 x 20

Conditioning work

KB swings
24kg x tabata

Easy start to the conditioning stuff Iā€™m gonna be doing over January to help kick start my bodyweight drop and also prep me for a bit more volume in February. Mainly swings because I never had a weak pull when I was doing a lot of swings. Will be hitting decent volume on pressing accessories as well.

1 Like
95

BW 98.4kg

RIP my hamstrings.

Squat - warmup

Front and overhead squats
Sleeves on
5 sets from bar to 120kg
Ss/ Muscle snatch - various grips
Bar x 5 x 8-12

Squat - daily max

Front squat
Belt on
135kg x 1
150kg x 1
160kg x 1 @ 9
167.5kg x 1 @ 9.5 - better squat than 2 days ago but legs were understandably more tired

Squat - back offs

Front squat
140kg x 2 x 2
Ss/ Pullups
2 x 5

Bench - warmup

Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20

Bench - daily max

Close grip bench
90kg x 1
100kg x 1
110kg x 1
117.5kg x 1 @ 9 - very happy with how this moved after the volume yesterday. Will push past 120kg on these again next time I hit them.

Bench - back offs

Comp. bench
100kg x 2 x 5
Ss/ Reverse hypers
2 x 20

1 Like
96

BW 99kg

Squat - warmup

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

Squat - daily max

Low bar
160kg x 1
180kg x 1
200kg x 1
212.5kg x 1 @ 8
220kg x 1 @ 9 - lost balance a bit but a smooth fast rep.

Squat - back offs

SSB
Belt off
74kg x 3
114kg x 3
134kg x 3
Very easy back off work
Ss/ Windmill negatives
3 x 3

Bench - warmup

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

Bench - daily max

Comp. bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9

Bench - back offs

OHP
40kg x 5
50kg x 5
60kg x 5
Ss/ Back extensions
3 x 10

Pulls - heavy - warmups

Conv. deadlift to knees - squeeze tight at the top
70kg x 3
100kg x 3
120kg x 3
140kg x 3
Belt on
160kg x 3

Pulls - heavy - working

Conv. deadlift to knees
180kg x 3
200kg x 3

That was enough with how much DOMS I still l had in my hamstrings.

1 Like
97

BW 98.2kg

On my feet for about 8 hours today scrubbed into surgery and the fatigue was real. Also got in to the gym quite late so cut some Accessory stuff to save some time.

Squat - warmup

Front and overhead squats
Sleeves on
5 sets from bar to 120kg

Squat - daily max

Front squat
Belt on
135kg x 1
155kg x 1
165kg x 1 @ 9
170kg x 1 @ 9.5 - just slipped a little but went up ok. Iā€™m happy Iā€™m back to 3 red plates this quickly considering the fatigue I have in my legs right now.

Got a bit of tightness in my it band by my left knee and itā€™s pretty sore so called squats there. Iā€™ve noticed Iā€™m going down a bit hesitantly and thatā€™s probably linked to the soreness. Working it out.

Bench - warmup

Close grip bench
Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Pullaparts
4 x 20

Bench - daily max

Close grip bench
90kg x 1
100kg x 1
110kg x 1
117.5kg x 1 @ 9
120kg x 1 @ 9

Bench - back offs

Floor press
Brief warmup
80kg x 5
90kg x 3
100kg x 2 x 3
Ss/ Reverse hypers
4 x 20

Conditioning work

Curve treadmill sprints
Brief warm up
70% x 10 seconds
80% x 10 seconds
90% x half a Tabata, then half a reverse Tabata. That killed my lungs so much more than the kettlebell swings did but hopefully will have less of an effect on DOMS and stiffness. Not holding my breath.

98

Sprints always give me hella doms when I first go back to them. Good luck lol

99

Hahaha it went alright.

This is yesterdayā€™s (Fridayā€™s) session, today is an off day.

BW 97.8kg

Squat - warmup

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

Squat - daily max

Paused low bar
Belt on
160kg x 1
180kg x 1
195kg x 1 @ 8.5
205kg x 1 @ 9

Squat - back offs

SSB
Belt off
104kg x 3
124kg x 3
144kg x 3
Ss/ Facepulls
3 x 20

Bench - warmup

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

Bench - daily max

Comp. bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9.5

Bench - back offs

Suttcliffe press
100kg x 2 x 3
Ss/ GHR
Vertical thin red band x 2 x 8

2 Likes
100

BW 97.8kg - stabilising in the 97s hopefully. Getting macro tracking back into my life and hopefully weā€™ll see this drop to the 95s by early Feb.

Squat - warmup

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

Squat - daily max

Low bar
Belt on
160kg x 1
170kg x 1
180kg x 1
195kg x 1
210kg x 1 @ 8.5
222.5kg x 1 @ 10 - I have to call this a 10 because it went back down halfway up, but the speed out of the bottom and the ease with which I recovered is really reassuring. Hard to explain but it didnā€™t feel ā€œhardā€.

Squat - back offs

Front squat - paused
Belt off
100kg x 2
120kg x 2
140kg x 2 - felt very good for beltless and paused. I think Iā€™ve done a triple and this was easier than the first two on that occasion.
Ss/ GHR situps
3 x 8

Bench - warmup

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

Bench - daily max

Close grip bench
90kg x 1
Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9 - ties PR and easier

Bench - back offs

Football bar bench - medium semi prone
100kg x 3 x 4
Ss/ Pullups - sink into the the stretch and take 2 breaths at the bottom.
3,4,5

Pulls - volume - warmups

Deficit double paused conv. deadlift - 1 inch deficit, pause just off floor, then at knee
5 warmups from 60 to 140kg
Ss/ Shins to bar holds - basically a tucked back lever with a minor attempt at untucking
5 x 1

Pulls - volume - working

Pause conv. deadlift - pause at knee
Belt on
160kg x 2
180kg x 5 x 2

2 Likes