Max's Maxes: Squats and Bench Every Day

Training Training Logs
241

Yesterday

BW: 97.1kg

Sheiko 37v2 - preparation/accumulation - week 1 day 3

BW: 96.1kg

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 7
70kg x 6
77.5kg x 5
82.5kg x 4
90kg x 3
90kg x 3
95kg x 2 - accidentally did 3, autopilot
95kg x 2
90kg x 3
90kg x 3
82.5kg x 4
77.5kg x 6
70kg x 8
65kg x 10

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3

Dips
10kg x 5 x 8
Ss/ Narrow neutral chins
5 x 8 - got really sloppy by the last two reps of the last two sets

SSB seated good morning - off pins
55kg x 5 x 5

Everything feeling light and moving well.

2 Likes
242

Generic day for back, arms, shoulders, strongman GPP stuff.

Literally everything today superset with Pullaparts for sets of 30. Worked out to be 39 x 30 which my quick maths makes out to be over 1000. Theres my weekly volume sorted.

Football bar Z-press - from chin
17.5kg x 5
27.5kg x 5
37.5kg x 5
47.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
57.5kg x 5

Football bar ā€œlogā€ clean and press - clean every rep
57.5kg x 5
57.5kg x 5
57.5kg x 5

Kinda like a deficit log I guess?

Incline bench
40kg x 10
50kg x 10
60kg x 10
60kg x 10
60kg x 10
50kg x 15

Did these again just for the practice. Easy weight cos I donā€™t want to be repping my prescribed triples for sets of 10 so I controlled the weight a bit more and got a pump. Slow negative and the right.

Seated DB overhead
16s x 20
20s x 15
20s x 15
24s x 12
24s x 12

Hammer strength MTS row
ā€œ40ā€ x 15
ā€œ40ā€ x 15

Meadows suitcase row
20kg x 10
30kg x 10
40kg x 10
Great contraction

Meadows row
20kg x 10
25kg x 10
30kg x 10
Great stretch

Alternating DB curls
14s x 10
14s x 10
14s x 10
Very strict and slow, good pump.

Hammer curls
20s x 10
20s x 10
20s x 10

Cable rope pullovers
Some x 15
More x 15
More x 15

2 Likes
243

Sheiko 37v2 - preparation/accumulation - week 2 day 1

BW: 97kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

First and last sets

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
77.5kg x 4
90kg x 3
102.5kg x 2
102.5kg x 2
102.5kg x 2
102.5kg x 2
102.5kg x 2

Low bar
Working sets
127.5kg x 3
150kg x 3
175kg x 3
175kg x 3
175kg x 3
175kg x 3

Incline barbell bench
60kg x 8
60kg x 8
60kg x 8
60kg x 8
60kg x 8

Weighted pushup - feet elevated
10kg x 8
15kg x 8
20kg x 8
20kg x 8

Good morning
70kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5

LOOOOONG volume filled session today.

3 Likes
244

This program looks great. Iā€™m thinking sheiko is in my future after I get 315 squat and 250-260 bench milked out of 531.

245

Thatā€™s a loooong session Max, nice work.

246

I canā€™t speak to Sheikoā€™s effectiveness yet, but Iā€™ve heard so much good stuff about it and Iā€™ve been severely lacking in volume for a few months.

Sheiko 37v2 - preparation/accumulation - week 2 day 2

BW: 96.1kg

Conventional deads to knees - pause 1 sec
Warmups
70kg x 3 x 3
100kg x 3
Working sets
127.5kg x 3
152.5kg x 3
Belt, straps on
180kg x 3
180kg x 3
180kg x 3
180kg x 3

Comp. bench
Warmups
Bar x 10
40kg x 10
60kg x 5
Working sets
70kg x 5
82.5kg x 4
95kg x 3
95kg x 3
95kg x 3
95kg x 3

Conventional deadlift
Working sets
127.5kg x 3
152.5kg x 3
180kg x 3
Belt on
190kg x 3
190kg x 3
190kg x 3
190kg x 3

Glute bridges
190kg x 5
190kg x 5
190kg x 5
Been meaning to do a bit more glute stuff, stuck these in before leg press just cos the bar was loaded.

Leg press - squat stance, heeled shoes
180kg x 6
200kg x 6
200kg x 6
220kg x 6

First time touching a leg press since I had a brain haemorrhage on one 2 years ago. No problems.

:man_shrugging:

Final sets on both dead variations

2 Likes
247

Anything for big legs, right?

2 Likes
248

That 4 sets of 6 hypertrophy protocol.

Sheiko 37v2 - preparation/accumulation - week 2 day 3

BW: 97.4kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
175kg x 3
185kg x 3
185kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 6
75kg x 5
87.5kg x 4
95kg x 3
102.5kg x 2
102.5kg x 2
107.5kg x 1
107.5kg x 1
95kg x 3
82.5kg x 5
70kg x 5

Chins
BW x 8
BW x 8
BW x 8
BW x 8

JM press
40kg x 6
50kg x 6
50kg x 6
50kg x 6
50kg x 6

Seated good morning
70kg x 6
70kg x 6
70kg x 6
70kg x 6
70kg x 6

249

Generic day for back, arms, shoulders, strongman GPP stuff.

Literally everything today superset with Pullaparts so 37 x 30

Football bar Z-press - from chin
17.5kg x 5
27.5kg x 5
37.5kg x 5
47.5kg x 5
Misloaded here, meant to go to 52.5 then a few 5s at 57.5. So was over by 5kg for the next two sets.
57.5kg x 5
62.5kg x 5
Sorted my shit out
57.5kg x 5
57.5kg x 5

Ring dips
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 10 - PR?

Low incline DB bench
22s x 15
28s x 12
32s x 10
36s x 10
36s x 10
32s x 15

Hammer strength MTS high row
ā€œ40ā€ x 10
ā€œ45ā€ x 10
ā€œ50ā€ x 10

Hammer strength MTS row
ā€œ45ā€ x 15
ā€œ50ā€ x 15
ā€œ55ā€ x 12
ā€œ60ā€ x 12

Cable rope pullovers
Some x 15
More x 15
More x 15
More x 10

Alternating DB curls
14s x 10
14s x 10
14s x 15
Ss/ Band pushdowns
Some x 3 x 20

Laterals
14ss x 10
14s x 12
14s x 15
Ss/ OH DB triceps
14s x 3 x 10

1 Like
250

Yesterday was the society AGM and corresponding social. I dicked about and did some off programme odd lifts then we got wasted.

šŸ–’

Also was 96.5kg

https://www.instagram.com/p/BiZrGmnhrXe/

Sheiko 37v2 - preparation/accumulation - week 3 day 1

BW: 95.8kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
77.5kg x 4
90kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3
102.5kg x 3

Low bar
Working sets
117.5kg x 5
140kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

Incline barbell bench
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Weighted pushup - feet elevated
20kg x 8
20kg x 8
20kg x 8
20kg x 8

GHR situps
BW x 10
5kg x 10
10kg x 10

I felt like I was moving in slow motion today, and the whole session probably took half an hour longer than needed. 162.5kg triple felt rough on warmups so how I did 4x5 with it I have no idea.

2 Likes
251

In a new locality for placement for 6 weeks and training at a different gym for two sessions out of the week. Itā€™s a BPU affiliated gym so it has everything I need plus a few extra toys.

Sheiko 37v2 - preparation/accumulation - week 3 day 2

BW: left scales at home

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 4
77.5kg x 3
90kg x 3
102.5kg x 3
102.5kg x 3
107.5kg x 3
107.5kg x 3
102.5kg x 3
102.5kg x 3

Deficit conventional deads - 1.5"
Warmups
70kg x 3 x 3
100kg x 3
Working sets
130kg x 3
165kg x 2
Belt on
185kg x 1
185kg x 1
185kg x 1

Overloaded the top set by 5kg cos I forgot to count the collars.

Also accidental deadlift bar.

Sorry Boris.

OHP
Bar x 10
40kg x 10
50kg x 8
55kg x 8
55kg x 8
55kg x 8

Conventional block pull - halfway down shin. Much weaker position for me and I was doing my best to emulate the position Iā€™m in on a standard deadlift so these were relatively rough. Still moved well.
Warmups
120kg x 2 x 3
Working sets
152.5kg x 3
180kg x 3
Belt on
205kg x 3
217.5kg x 2
217.5kg x 2
230kg x 1
230kg x 1
230kg x 1

Shins to bar
3 x 8

Prescribed work was done in completely the wrong order because I was working around when the deadlift platform was available. Still a solid session.

Extra accessory stuff

Dips
3 x 10

Hammer curls
20kg x 3 x 10

1 Like
252

Screenshot_20180508-214627
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Pretty happy with the consistency in my hip and back positioning at the same point in the lift with 185kg on deficit pulls and 230kg on blocks. Tells me Iā€™m doing the block pulls right.

2 Likes
253

Sheiko 37v2 - preparation/accumulation - week 3 day 3

BW: ?

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 5
75kg x 4
90kg x 3
102.5kg x 3 - accidental triple
102.5kg x 2
102.5kg x 2
102.5kg x 2

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Comp. bench - all paused
Working sets - wraps on
65kg x 6
75kg x 6
85kg x 6
85kg x 6
85kg x 6
85kg x 6

DB flat bench
22.5s x 8

Naaah

Buffalo bar bench
64kg x 8
74kg x 8
74kg x 8
74kg x 8
Much more fun and feels pretty comfortable as well.

45Ā° hyper extension
32kg x 4 x 8

Hammys and erectors were pretty damn sore coming in today. This was a relatively light day by recent standards but stuff felt harder than it shouldā€™ve.

1 Like
254

Generic day for back, arms, shoulders, strongman GPP stuff.

Everything today superset with Pullaparts
34 x 30

Football bar Z-press - from chin
17.5kg x 10
27.5kg x 10
37.5kg x 10
47.5kg x 10
57.5kg x 8
62.5kg x 5
62.5kg x 5
52.5kg x 12

Laterals
10s x 20
14s x 15

Meadows laterals
Straps on
20s x 20
26s x 20
26s x 20
30s x 20
26s x 30
20s x 40

Seated laterals
One big drop set
14s x 15
8s x 20
4s x 30
Empty hands x hold to failure

Klokov press
Bar x 20
30kg x 15
35kg x 15
40kg x 15

Hammer curls
16s x 20
16s x 20
20s x 15
20s x 15
24s x 10
16s x 25

Straight bar curls
25kg x 21s
30kg x 21s
35kg x 15s (21s but with 5s instead of 7s)
35kg x 15 straight

Alternating DB curls
16s x 10
16s x 10
16s x 10

Fun pump which turned out to be all delt and bicep. Ah well.

1 Like
255

Thatā€™s a lot of volume Max you delts might explode :slight_smile:
Nice workout

1 Like
256

Sheiko 37v2 - preparation/accumulation - week 4 day 1

BW: 95.8kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
127.5kg x 5
150kg x 4
175kg x 3
197.5kg x 2
197.5kg x 2
197.5kg x 2
197.5kg x 2

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
77.5kg x 4
90kg x 3
95kg x 3
95kg x 3
95kg x 3
95kg x 3

Low bar
Working sets
117.5kg x 3
140kg x 3
162.5kg x 3
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Ring chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Ss/ Dip
BW x 8
10kg x 8
20kg x 4
20kg x 4
20kg x 4
20kg x 4

GHR
BW x 5
5kg x 5
10kg x 5
15kg x 5
15kg x 5
Drop to
10kg x 5
Drop to
BW x 10
Ss/ Good mornings
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Good fun solid session.

2 Likes
257

Sheiko 37v2 - preparation/accumulation - week 4 day 2

BW: ?

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 4
77.5kg x 3
90kg x 3
102.5kg x 3
102.5kg x 3
107.5kg x 2
107.5kg x 2
107.5kg x 2

Conventional deads - on squat bar
Warmups
65kg x 3 x 3
85kg x 3
110kg x 3
Working sets
130kg x 4
155kg x 4
Belt on
180kg x 3
180kg x 3
205kg x 3
205kg x 3
217.5kg x 2
217.5kg x 2
217.5kg x 2

Heaviest deads in a while. That was nice.

Squat bar is fun once you acknowledge the knurling is gonna kill your legs. Surprisingly hook grip still OK on it. Using it cos itā€™s closest to comp bar stiffness and will l also force me to be a little more controlled with my setup for grip purposes.

Leg extension
Some x 8
More x 8
More x 8
More x 8
More x 8
Ss/ GHR situps
10
10
10
10
10

Comp. bench
Working sets
70kg x 4
82.5kg x 4
95kg x 4
95kg x 4
95kg x 4
95kg x 4

Unprescribed arms

Fat grip dips
BW x 10
10kg x 10
10kg x 10
Ss/ Hammer curls
17s x 15
20s x 15
20s x 15

Tate press
17s x 15
17s x 15
17s x 15
Ss/ Incline curls
17s x 10
17s x 10
17s x 12

Curl weights are coming up. Thatā€™s cool.

Top deads and bench

2 Likes
258

Sheiko 37v2 - preparation/accumulation - week 4 day 3

BW: ?

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 4
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets - wraps on
65kg x 6
75kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6
82.5kg x 6

Buffalo bar bench
64kg x 8
74kg x 8
79kg x 8
79kg x 8

JM press
50kg x 4 x 6
Ss/ 45Ā° hyper extension
40kg x 4 x 8

Easy session to finish off 37v2 on. Squats were flying.

31 next and I have permission from my resident Sheiko expert to push up my bench max by 2.5kg. Top percentages donā€™t look like they go higher but Iā€™ll be working at them more often.

1 Like
259

Load of pullapart 30s again today for the first half of the session.

Chins
BW x 5
BW x 5
10kg x 3
10kg x 3
20kg x 2
20kg x 2
20kg x 2
20kg x 2

Nearly muscle ups
Nope
Nope
Nope
Nope
Nope

Ring inversions into negative front lever
3
3
3
3
3

Ring chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Stop supersetting everything with pullaparts.

KB row
40kg x 15
40kg x 15
40kg x 15

Hammer strength MTS row
35 x 20
40 x 20
45 x 20
50 x 15 + 15 partner forced reps

Hammer strength MTS high row
30 x 10
40 x 10
50 x 8

Pullovers
Some x 15
Some x 15
Some x 15

Threw a load of stretching, slow negatives, forced reps etc into the machine work today and it was horrendous fun.

Hammer curls
18s x 20
18s x 20
18s x 20

Offset DB curls
14s x 12
14s x 12
14s x 12

Incline stretchy curls
10s x 20
10s x 20

Fun back and bis session. Weak ass strength work, weaker ass gymnastics stuff, and a nice pump.

2 Likes
260

Sheiko 31 - transmutation - week 1 day 1

BW: 97kg

Comp. bench - all paused
Warmups
Bar x 10
40kg x 10
Working sets
Wraps on
65kg x 5
80kg x 4
92.5kg x 3
100kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 5
140kg x 5
2 minute rest intervals
162.5kg x 2
162.5kg x 4
162.5kg x 6
162.5kg x 7
162.5kg x 5
162.5kg x 3

So I think Boris had something against the guy he wrote 31 for. That was not fun.

Comp. bench - all paused
Working sets
Wraps on
72.5kg x 3
85kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3
97.5kg x 3

Ring flyes
8
8
8
8

Seated good morning - lowest box, off pins
Bar x 5
70kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

So flexion and extension in the bottom of a deep squat. Kinda like fucking up and losing tightness then regaining it, which doesnā€™t really happen in the real world. Donā€™t know if Iā€™ve just created the worldā€™s most useless accessory exercise but they felt nice. Canā€™t wait to never do them again.

3 Likes