T Nation

Tears, Sweat, and Blood on the Brain


#121

A video posted by Max Smith (@maazersmiit) on Nov 25, 2016 at 1:05pm PST

Game today - was feeling skeptical about my shoulder but it actually felt better by the end of the game.
Turned up and they only had 11 players - which means an automatic win for us. We gave them some of ours to make up the numbers, and played two 30 minute halves - basically used it as a training session to run our moves and have a fun runaround. Non-contested scrums, which helped my shoulders out no end - they didn’t struggle with contact though.
We ended up winning 68-0 - we were fitter and faster and a better unit overall. I ran one in on the wing which was hilarious as prop - didn’t know how to plant the ball when I’m not busy getting tackled so just did a sort of pathetic flop to one side.

Recap for the week - still bad at taking daily weights but they’ve all crept up above 96kg again - need to get that under control. Bad diet and not as much cardio as I was doing when I lost most of my weight. Weights all feeling a bit hard - will claim a combination of being generally run down and a bit stressed with work, and the shoulder. Good solid squat at 200kg (not sure if the video worked), and bench is coming back, but warmup weights have moved easier and for more reps a few times in the last couple of months.


#122

Deadlift club

Morning BW 96.6kg

Lat pulldown
10, 10, 8

Chins
5, 5, 6

Pulls
80kg x 5 - conventional, sumo, snatch grip
100kg x 3
120kg x 3
Add belt
140kg x 3
160kg x 3
180kg x 2
200kg x 1
210kg x 2 - come back PR
Belt off, straps on
180kg x 6

Bench
Bar x some
40kg x 10
60kg x 5
80kg x 5
90kg x 5
100kg x 3
110kg x 2 - needed a really light spot on the second rep
80kg x 12

Chins
5 x 5

Rope pushdowns
3 x 20
Ss/ DB preachers
3 x 15
Ss/ Roman chair
3 x 20
Ss/ Laterals
3 x 15


#123

Will be starting that 531 cycle on Tuesday - will only have time to get one cycle in before Xmas but will be good to follow a structured programme for a bit. Using slightly higher than 90% training maxes since I’m just running through for a month.

Monday - run - need to git gud again.

Tuesday - 531 bench and chest assistance.

Wednesday - 531 squat and 531 deadlift and back/lower assistance. Will be repping out on the deadlifts, which I never used to do - used to cut the top set at 5 reps then go up in Jokers. Have always enjoyed repping deadlifts though - as much as someone can enjoy that.

Thursday - 531 incline and shoulder assistance.

Saturday - rugby game.

Sunday - deadlift club - depending on how broken rugby leaves me will do heavier pulls on this day. Bit of bench, some BB stuff.


#124

Yesterday
Morning BW 96.1kg

Run
5km - 20:55 - 4:11/km

Good return to pace and nice to run it all in one go again.

Today

531 bench c1w1

Bench
Bar x some
40kg x 10
60kg x 5
70kg x 5
80kg x 5
92.5kg x 10 - 1rm 123kg - hands were slipping on the bar. Fella with a 180kg 5 x 5 said my form was solid, but my wrist angle could be better, so I’ll work on that.

Dips
BW x 8
5kg x 5
10kg x 5
15kg x 5
20kg x 5 - PR - never touched 20kg
BW x 15 - 3 rep PR

Close grip incline bench
40kg x 20
60kg x 3 x 8
40kg x 20 - these felt good and easy. Comfortable movement on both shoulders.

Tried some light overhead triceps but no dice for now.

Did a load of cable stuff instead.

Good session - bench on the up and PRs on dips.


#125

531 squat/deads c1w1

Afternoon BW 95.1kg which is nice.

Squats
40kg x 5
70kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 10 - 1rm 213kg

Deads
70kg x 5
100kg x 5
120kg x 2
132.5kg x 5
152.5kg x 5
172.5kg x 10 - 1rm 230kg

Chins
BW x 3
5kg x 3
10kg x 3
15kg x 3 - I dunno, PR?
BW x 10
Ss/ Back extensions
6 x 20

DB row
Straps
30kg x 12 - strict
40kg x 25/arm - Kroc
Ss/ Captains chair
2 x 20

DB curls
16s x 3 x 10
Ss/ Captains chair
3 x 20

Really happy with this session - both sets of 10 I felt good for 12+.

Rugby
Fitness feeling very much better. In fact the past few days I’ve felt great so whatever was bugging me seems to have moved on.

A video posted by Max Smith (@maazersmiit) on Nov 30, 2016 at 8:33am PST

A video posted by Max Smith (@maazersmiit) on Nov 30, 2016 at 8:35am PST


#126

531 incline

Morning BW 95.3kg

Incline bench - doing these tng mostly
Bar x some
40kg x 10
50kg x 5
55kg x 5
62.5kg x 5
70kg x 13 - 1rm 100kg
Joker
77.5kg x 5
60kg x 4 x 8

DB ohp - had to take these light with my shoulder
17.5s x 20
22.5s x 3 x 15

CGBP - paused
Bar x 10
40kg x 10
60kg x 10
70kg x 10
60kg x 3 x 10

Triceps machine
3 x 20
1 x 15
Ss/ Rear delt machine
2 x 20
2 x 15

Laterals
14s x 3 x 10
Ss/ OH triceps
28kg x 3 x 10


#127

Friday

BW 95.4kg

Saturday

BW 95.3kg

Week recap: Average weight 96.6kg. Good first week of 531 and a good return to form on the running.

Game - best game of rugby in my life. We we playing Cornwalls’s school of mines so they were all big and fit students - it was like playing against a squad of mes. Our advantage came from some of our bigger guys and better handling skills in the backs, as well as maturer heads.
We had an evenly matched first half which finished at 10-3 to them thanks to a good try on their part and we were hyped to take it to them in the second half. Then we went 22-3 down within 10 mins. In the last 25 minutes we brought it back to 29-22 for the win. Great defensive effort throughout the game, and towards the end they were the ones faltering and getting tired whilst our forwards hammered them both in and off possession of the ball. Personally, the best scrummage has felt in a long time - although we did go back a couple of times I kept good body position. Took some of the biggest hits I have in a long time whilst making carries, and made several big wrap tackles which slowed their ball down and held up tries once or twice.

I didn’t get broken either which is nice.

Sunday
Deadlift club - was battered from the game and wanted to do snatch grip to have an excuse to keep it light - one of the 300kg plus pullers had brought his 6 foot stiff bar though so we were pulling on that. To short for a good snatch grip so I opted for deficits instead. The bar itself is weird but nice to pull on - zero flex.

Deads
80kg x 5

Deficit deads 1.5"
80kg x 5
100kg x 5
120kg x 5
140kg x 5
Add belt
160kg x 5 - paused last halfway up shin
180kg x 5 - paused last halfway up shin

Dips
Deadstop feet on floor
BW x 2 x 5
10kg x 2 x 5
Regular
BW x 10

Buchanan pulls (straight leg block pull from just below knee with back rounded as much as it would be in that position on a deadlift (allegedly)). Named them after the guy who keeps making me do them instead of curls.
Belt
140kg x 5
180kg x 5
200kg x 5

Ohp
Bar x 3 x 12
30kg x 10
40kg x 10
50kg x 10
60kg x 3 - shit
Shirt off
60kg x 6 - lol
Put your clothes back on you muppet
50kg x 10

Couple of sets of curls.


#128

Yesterday
Morning BW 95.3kg

Had an exam and then a social so no time for a distance run. Did Hill sprints
At least 10 x 50m - lost count so may have redone a few in the middle. Jogged back down for rest. These felt easy - apparently rugby has carried over instead of the other way round.

Today

No BW.

531 bench c1w2

Neutral chins
3 x 5

Bench
Bar x some
40kg x 10
60kg x 5
75kg x 3
85kg x 3
97.5kg x 7 - 1rm 120kg - wanted 8
Joker set
105kg x 3
Fsl
75kg x 3 x 3 - no wrist wraps, really focusing on straight wrist

Dips
BW x 5
10kg x 5
20kg x 5
25kg x 3
BW x 3 x 10

Close grip incline
40kg x 10
60kg x 4 x 10

Bent arm flyes - straight arm flyes are irritating my shoulder right now - these are basically like a neutral grip press with the wrists allowed to flare out past the elbow line a bit
17.5s x 10
22.5s x 3 x 10


#129

What are your current 5/3/1 training maxes?


#130

531 squat c1w2

Squat
Bar x some
40kg x 5
60kg x 5
80kg x 5
100kg x 3
120kg x 2
130kg x 3
Add belt
150kg x 3
170kg x 9 - 1rm 221kg
Joker set
185kg x 3

Deads
60kg x 5
80kg x 3
100kg x 2
120kg x 2
142.5kg x 3
Belt on
162.5kg x 3
Straps on
182.5kg x 10 - 1rm 243kg

Chins
BW x 5
10kg x 5 x 5 - these got a little cheaty but it wasn’t long ago a 5x5 at BW was hard to do without a bit of kipping so I’m not complaining
1 set of pullups
BW x 8
Ss/ Back extensions
7 x 15

Machine row
Straps
3 sets of 15 ascending weight to a proper hard last set
Ss/ Machine pulldown/high row
3 x 15 to finish that pump

Btn wide grip pulldown
Some x 5 x 10
Ss/ Pullovers
20kg x 5 x 10

DB curls
16s x 10
20s x 3 x 8
16s x 15

Squats felt off but I hit the numbers. Good pulls as usual - cardio is limiting these. I’m freakishly good at deads for reps versus my actually maxes - I’d probably still struggle with 5 plates atm. Back assistance stuff felt proper bodybuildery.

@furo Bench 108kg
Squat 189kg
Deadlift 203kg
Incline 83kg

All of them except for incline are actually a little bit more than 90% of my true max because I’ll only get to do one cycle before heading home for xmas and I wanted to do some heavy stuff before then. Wendler’s probably rolling in his singlet.


#131

A video posted by Max Smith (@maazersmiit) on Dec 7, 2016 at 10:04am PST

A video posted by Max Smith (@maazersmiit) on Dec 7, 2016 at 10:13am PST


#132

Very nice. Haha same - I’m over 90% for deadlift and bench press, although my top set of squats sucked yesterday and I’m using 90% for that. I’m using 50kg/100kg/105kg/180kg.


#133

531 incline c1w2

Haven’t managed a morning weigh in the past couple of days. Afternoon weights have all been mid 96s.

Incline
Bar x some
40kg x 10
60kg x 3
70kg x 3
75kg x 13 - 1rm 108kg. Noice.
Rapid dropset - all paused and explosive
75kg x 3
70kg x 3
60kg x 3

Seated Smith machine ohp
Bar x some - the bar is NOT 20kg, weights are totally inaccurate
40kg x 20
50kg x 20
60kg x 15
70kg x 10
80kg x 5
Drop to
50kg x 15

Cgbp - tng
60kg x 10
80kg x 10,10,8,8 - light spot last set
Last set drop to
60kg x 5

Seated laterals
14s x 3 x 12
Ss/ Rolling Db extensions
14s x 3 x 15

Rear delt machine
50kg x 2 x 25
54kg x 2 x 25


#134

Saturday - good last rugby match before Xmas- won 31-0 and then got bladdered.

Sunday - turned 23. Life PR. Still pissed at 11 am so no deadlifts. Morning weight 95.4kg.

Monday
Morning BW 97.1kg - post birthday intra stomach gains.
Missus was taking me out to dinner so I rushed some deadlifts to make up for missing them yesterday. Id been planning on hitting something heavy on my birthday, and went in with a goal of 220kg.

210kg flew up and I thought I might be ok n for something really good, so I jumped to 222.5kg and missed it. Tried it again again couple of minutes later and ground it out. Could do with keeping try hips a bit lower and not jerk on the bar so much but I’m happy the weight moved and I can still grind a bit.

Edit: Did a set of 15 chins after which was a great PR to hit


#135

531 bench c1w3

Bench
Bar x some
40kg x 10
60kg x 5
70kg x 5
80kg x 5
92.5kg x 3
102.5kg x 4 - 1rm 116kg

Dips
BW x 5 x 10

Close grip incline
40kg x 10
60kg x 3 x 10

No sleep, no breakfast, no wrist wraps, no caffeine, dehydrated, with two crappy morning shoulders, and 12 hours after a very max effort deadlift. I’m not gonna a be too bummed that it wasn’t a great session. Can get on with my day now as well.
Looking forward to seeing what my morning weight is when I finally get home.

EDIT: it was 97.6kg. Bollocks.

Ended up going back later and trying again.

Bench
Bar x some
40kg x 10
60kg x 5
80kg x 3
90kg x 2
102.5kg x 6 - 1RM 123kg

Pullups
3 x 6

Bench
60kg x 3
70kg x 3
80kg x 3
90kg x 5
95kg x 5


#136

531 squat/deads

Squat
70kg x 5
100kg x 5
120kg x 3
Add belt
140kg x 5
160kg x 3
180kg x 7 - 1rm 222kg

Deads
70kg x 5
100kg x 4
120kg x 3
Add belt and straps
152.5kg x 5
172.5kg x 3
192.5kg x 8 - 1rm 244kg

Chins
BW x 5
10kg x 4 x 5
BW x 10

Meadows suitcase row
10kg x 15
20kg x 10
30kg x 10
40kg x 10
Drop set
40kg x 12
30kg x 12
25kg x 5
20kg x 5
10kg x 10

Neutral seated row machine
85 x 12
95 x 12
105 x 12

45° back extensions
4 x 20
Ss/ Dead hangs
4 x 20-30 count


#137

Run
5km - 21:13 - 4:14/km

Slowish, felt fairly comfortable but just didn’t have the legs to put any real effort into running today after yesterday’s squats and pulls.


#138

531 incline c1w3

Incline bench - really wanted 2 plates since my estimated 1 rep maxes have all been indicating it’s there, so I did my joker sets before the AMRAP.
Bar x some
40kg x 10
60kg x 5
70kg x 3
"Top set"
80kg x 1
"Jokers"
90kg x 1
100kg x 1 - yes yes yes! Don’t know if I’ve ever actually gone above 80kg on this.
Actual top set
80kg x 11 - e1RM 109kg
Drop
60kg x 10 - 3 count negatives

Db seated ohp
15s x 10
22.5s x 10
27.5s x 8
32.5s x 5
25s x 15

Chins
BW x 15,10,8
Ss/ Dips
BW x 18,14,10

Laterals
14s x 3 x 15
Ss/ Rear delt machine
55 x 3 x 15

One 4 minute long set on the tricep machine.

Curls of several varieties - best bicep work in a while - went up to the 18s for a well controlled set of 10 and then a load of higher rep pumpy stuff.


#139

Light session to prep for a mock meet on Wednesday and recover from the ridiculous student Christmas meal last night.

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 3
140kg x 1 - 5 second negative, 5 second pause

Bench
Bar x some
40kg x 5
60kg x 5
70kg x 5
80kg x 1 - 5 second negative, 5 second pause
90kg x 1 - 5 second negative, 5 second pause

Deads - 5 second negative
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3


#140

Mock meet

Squats
Bar x some
60kg x 5
80kg x 3
100kg x 3
120kg x 2
Add belt
140kg x 1
160kg x 1
Attempts
180kg x 1
200kg x 1
210kg x 1

Bench
Bar x some
40kg x 10
60kg x 5
70kg x 3
80kg x 2
Add belt
90kg x 1
100kg x 1
Attempts
110kg x 1
115kg x 1
120kg x F - butt came up and upper body strength wasn’t quite there

Deads
70kg x 3
90kg x 3
110kg x 2
130kg x 2
150kg x 2
Add belt
170kg x 1
190kg x 1 - this was ridiculously fast
Attempts
210kg x 1 - fast as well
225kg x 1 - slow grind but before this I told myself that if I pulled it I was allowed to go for a PR
242.5kg x F - well, I certainly went for it but it was probably not there today. Didn’t help that I forgot a plate on one side at first so I pulled one side of the bar off the floor lightning quick and the other didn’t budge.
Deads have the most room to improve before I’m back at my best on them - hopefully the swings over xmas will get my hamstrings and glutes working well again.

Total 550kg at 96kg vs PR competition total of 552.5kg at 98kg last November. 1 Wilks point PR today.

I will take being back at my comp bests after a year in which my head exploded and I took 5 months off of powerlifting. I’m slimmer and sexier too so that’s a bonus.
The goal now is to get my bodyweight down to spitting distance of 90kg and my total up to where it would have been when I was at peak strength. That’s north of 580kg. Expect to be close by summer. Longer term I want 625 at 90 for a 400 Wilks but small steps. Gains to be made by regaining my lower body strength (hams are holding back squats and pulls atm) and gaining some upper body strength which I never had in the first place.