Max's Maxes: Squats and Bench Every Day

Training Training Logs
281

Hoping it pays off cos I’m not doing the work for nothing. Today was kind a mixed bag.

Sheiko 32v2 - realisation - week 1 day 2

Go to 100% on squats and bench, and if it feels good go for 105.

BW: 97.1kg

Low bar
Warmups
Bar x 5
50kg x 5
70kg x 5
100kg x 3
Working sets
Belt on
120kg x 3
140kg x 3
162.5kg x 3
185kg x 2
207.5kg x 1
220kg x 1 - opener speed.
232.5kg x 1 - nice and clean.
240kg x F - in hindsight a bit much to shoot for the way 232.5 moved, but I didn’t review it before going for this.

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 3
Belt on
80kg x 3
92.5kg x 2
105kg x 2
117.5kg x 1
130kg x 1 - ok but not good enough to try 135+

Top successful lifts
Not 100% happy with how they moved - I didn’t put 4kg on and train for 8 weeks just to hit under my previous bests, but I’ve got to remember I’m mid cycle fatigue, and haven’t squatted over 197.5kg for 2 months. 240kg was literally making me vibrate on the way down as I wasn’t used to stabilising that much weight.. Comp equipment will help with that. Also 4 more weeks of training.

2 Likes
282

The @guineapig ran sheiko and was disappointed at the results. I’m guessing it is a good program to maintain but lacks enough intensity to grow…

1 Like
283

ENOUGH NEGATIVITY
See below.

Sheiko 32v2 - realisation - week 1 day 3

100 then 105% on deads. Of course, being Sheiko, I had to do volume bench first.

BW: 98.4kg

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 3
80kg x 3
92.5kg x 3
97.5kg x 2
97.5kg x 2
97.5kg x 2
97.5kg x 2

Conventional deadlift
Warmups
Belt on
60kg x 5
80kg x 3
100kg x 3
120kg x 3
Working sets
140kg x 3
160kg x 3
180kg x 2
205kg x 1
230kg x 1
255kg x 1 - felt good for a fair bit more
265kg x F - but not that much

Jumping pullups
Up and down the 45° ladder with a pullup on each level. 7 pullups done better than most of my pullup rep outs, with the plyo work in between each rep. And yet I can’t PR a comp lift. Nice stress relief.

Dips
BW x 6
20kg x 6
25kg x 6
30kg x 6
30kg x 6

Good morning
60kg x 8
100kg x 8
100kg x 8
120kg x 8
120kg x 8

Pissed. Won’t say any more, most of my thoughts are in the instagram post.

Deep breaths

I trust this programme. It took 2 hours post session to calm down but I think after a peak and taper I will feel better and perform on the one day that actually matters.
This is very different to my previous training but Boris Sheiko does know what he’s doing better than me, and I have definitely gotten bigger and stronger over the last two months on all accessories, and comp lifts are moving faster and prettier (seriously my 232.5kg squat from Tuesday was probably the prettiest ever) at the same percentages. Just got to trust the process.

I will concede that it’s not as sexy as Bulgarian lifting though.

Even excluding actually making gains, at worlds I could feasibly hit comp PBs and a PB total through better attempt selection alone. A squat PB is there based on how 232.5 moved, and I have always underperformed on bench on comp day. Deads, even though I’ve hit a 260 deficit, my PB from the floor is 255, and anything more than that is a couple extra kilos on my total. Might have to let go of the goal of hitting 265kg, train a little longer, and then hit 600lbs when I’ve actually earnt it.

284

Take a deep breath there Max, you’re doing a lot of volume, probably in a fatigued state right now.
I wouldn’t say it’s that bad. Technique is improved and when you’ve peaked I bet you would hit some big numbers.
Keep believe in the process. I know you do, but you seem a bit frustrated.
255 moved so easy, and 265 started quite good.

1 Like
285

Friday

Loads of stretching and then I took 10kg jumps on BTN power jerks up to a 1kg PR at 121kg which admittedly was a press out.

Today

Sheiko 32v2 - realisation - week 2 day 1

BW: 98.4kg

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

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
Wraps, belt on
65kg x 3
80kg x 3
92.5kg x 3
105kg x 2
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Low bar
Working sets
Belt on
127.5kg x 3
150kg x 3
175kg x 2
175kg x 2
175kg x 2

Larson press
60kg x 8
80kg x 8
90kg x 8
90kg x 8
90kg x 8

Good morning
Belt on
120kg x 4
140kg x 4
160kg x 4
170kg x 4 - lol ok then

I was tired today and my lower back was a bit twingey but everything moved pretty well.

2 Likes
286

Sheiko 32v2 - realisation - week 2 day 2

BW: 97.8kg

Conventional deadlift to knees
Warmups
70kg x 5
100kg x 3
120kg x 3
Working sets
Belt on
130kg x 3
152.5kg x 3
180kg x 1
180kg x 1
180kg x 1

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 3
Belt, wraps on
80kg x 3
92.5kg x 2
105kg x 2
107.5kg x 2
112.5kg x 1
112.5kg x 1
112.5kg x 1

All bench solid.

Conventional deadlift
Belt on
Working sets
130kg x 3
152.5kg x 3
152.5kg x 3
180kg x 1
180kg x 1
180kg x 1
205kg x 3
205kg x 3
205kg x 3
205kg x 3
205kg x 3

Deads moving good, thumbs are trashed. Back feels better.

Dragon flag negatives
3 x 8

2 Likes
287

Sheiko 32v2 - realisation - week 2 day 3

BW: 99kg

Low bar
Warmups
60kg x 5
60kg x 5
80kg x 5
100kg x 3
Working sets
Belt on
117.5kg x 3
140kg x 3
140kg x 3
162.5kg x 3
162.5kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
185kg x 3
197.5kg x 1
197.5kg x 1
185kg x 2
185kg x 2

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
60kg x 10
80kg x 5
92.5kg x 3
105kg x 2
105kg x 2
107.5kg x 2
110kg x 2

Dips
BW x 6
Blue band x 6
Up a notch x 6
Up a notch x 6

Couldn’t find a belt so dipped with a band round my waist. Raised the dip bars each set which increased tension.

GHR hyperextension at knees
4 x 6

This was a pretty hellish session on terms of squat volume, one of the most savage so far on Sheiko. My hammies and abs were sore as hell coming in, and i had a ragimg headache, but by the end of it all I was feeling pretty good.

Sometimes you just need to be beaten down.

2 Likes
288

Holy pancake batman :slight_smile:
That was a lot of squats Max
It’ll be interesting to see if Sheiko will add kg to you total at the next meet.

289

Sheiko 32v2 - realisation - week 3 day 1

BW: 99.4kg

Low bar
Warmups
Bar x 5
60kg x 5
80kg x 5
100kg x 5
Working sets
Belt on
117.5kg x 3
140kg x 3
162.5kg x 3
185kg x 2
185kg x 2
185kg x 2
185kg x 2

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
Wraps, belt on
65kg x 3
80kg x 3
92.5kg x 3
105kg x 2
107.5kg x 2
112.5kg x 1
115kg x 1 - extremely happy with speed on this. 120 will be my opener and I’m gonna play it conservative and shoot for a 130 3rd. I think I’ll be good for more, but I want the numbers on my total, not as a fail video on instagram.
100kg x 6
100kg x 6
100kg x 6

Shins to bar
3 x 8

Holy shit I lift on a world stage in 12 days how is this happening.

Also holy shit I’m a doctor in 15 days help.

4 Likes
290

This must be an awesome time, a summer to remember.

And that bench, smooth as butter Max

291

Hopefully it all translates onto the platform!

Sheiko 32v2 - realisation - week 3 day 2

BW: 98.6kg

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 3
Belt, wraps on
80kg x 3
92.5kg x 2
95kg x 2 - misloaded first set at 105, had to redo it
105kg x 2
105kg x 2
105kg x 2
105kg x 2

Felt good. Longer than comp. pauses.

Conventional deadlift
Warmups
60kg x 5
80kg x 3
100kg x 3
Belt on
Working sets
130kg x 3
152.5kg x 3
152.5kg x 3
180kg x 3
180kg x 3
192.5kg x 2
192.5kg x 2
192.5kg x 2
192.5kg x 2
192.5kg x 2

Deads good but my thumb tore on the final set.

Good morning
60kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4

2 Likes
292

Sheiko 32v2 - realisation - week 3 day 3

BW: 99kg

Low bar
Warmups
60kg x 5
60kg x 5
80kg x 5
100kg x 3
Working sets
Belt on
117.5kg x 3
140kg x 3
162.5kg x 2
175kg x 1
175kg x 1
175kg x 1

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 3
80kg x 3
92.5kg x 3
100kg x 2
100kg x 2
100kg x 2

Shins to bar
8
12

Everything feels very good but my god it’s hot at the moment.

1 Like
293

Sheiko 32v2 - realisation - week 4 day 1

BW: 99.9kg - might I weigh 100+ at comp?
Recomp after this meet I think.

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
Wraps, belt on
65kg x 3
80kg x 3
92.5kg x 2
92.5kg x 2
100kg x 1
100kg x 1
100kg x 1

Conventional deadlift
Warmups
Belt on
Straps where needed because thumb is still skinned
60kg x 3
80kg x 3
100kg x 3
Working sets
130kg x 3
152.5kg x 3
180kg x 2
180kg x 2
180kg x 2
Last two sets double overhand - could set up much more naturally than with straps which is what I need to be doing this close to comp. Grip held up fine too. I’ll tape my thumb if it’s still buggered on Friday.

Shins to bar
2 x 8

One light session left on Tuesday then I fly out to Pilsen.
Uni Worlds kick off tomorrow. Streams should be up on GoodLifts LIVE (I assume I can share that here). I’m lifting on Friday, in the late PM session (5pm GMT+2). Look for me in 15th place! (And our better 105 approaching the podium)

Also keep an eye out for the societies ex-president to take home the 74kg silver, handled by yours truly on the Wednesday.
Our ex-captain and current captain will be in the 83s on Thursday, one of them will pull 300kg.
And in the earlier session on Friday the two boys who have filled the gap I’ve left in the 93s are looking like they’re gonna put more than a few kilos on their totals from nationals.

University of Exeter Powerlifting Society. Come on boys.

3 Likes
294

Best of luck to you and your team Max.
I don’t think I’ll have the time to watch it (I’ll be sitting in the sun, drinking beers at a music festival).
I know you’ll have videos on the log when you get home, can’t wait to see it.
Go Max go.

295

Sheiko 32v2 - realisation - week 4 day 2

BW: 98.6kg

Low bar
Warmups
Bar x 5
60kg x 5
80kg x 3
100kg x 3
Working sets
Belt on
117.5kg x 3
140kg x 2
140kg x 2
162.5kg x 1
162.5kg x 1
162.5kg x 1

Comp. bench
Warmups
Bar x 10
40kg x 10
Working sets
65kg x 3
Belt, wraps on
80kg x 3
92.5kg x 2
92.5kg x 2
92.5kg x 2

I hate airports

2 Likes
296

Good luck!

297

Thanks everyone!

It wasn’t my best meet but it was a great few days surrounded by ridiculous levels of strength.

I went 6/9 missing all my 3rd and finishing with 230/127.5/255 at 96.9kg

https://www.instagram.com/p/BlP9MNBBdma/?utm_source=ig_share_sheet&igshid=1pmwekj9af8mw

Not a lot more to be said that’s not already in the post. I was in a flight of 6 people due to drop outs from other unis, had little rest between attempts (3 mins between 2nd and 3rd pulls lol) and I attribute that to why I was missing my 3rds. But that’s how comps can go, and I adapted my game plan to take bigger 2nds on my bench and dead in order to secure a comp bench PB, and tie my PB total. Weighed 3kg more than I did when I totalled 612.5 at nationals 15 weeks ago so it does feel frustrating to be stagnant.

I’ve got ideas for whats next in my training, but I’m off competitions for a while until I can actually be competitive at the regional level. That might mean nothing major comps wise til next March which is fine! I have a 105kg weight class to fill out (entirely in chest and arms ideally), a bench to bring up, and belly to shrink down again.

The team came 5th overall, and with the way the scoring worked if we’d had a single 120kg lifter we’d have been guaranteed 3rd! For a society that’s existed less than a year that’s sick.

I handled the guy who came 2nd in the 74s, he missed out on gold by 2 inches of deadlift because he mix grips like a pleb. Ridiculous bloke - 449 Wilks..

Our top 83kg guy pulled 292.5kg for deadlift gold but unfortunately ran out of attempts before he could take the British record - next meet for him.

Our other 105 doesn’t evenlift and went 680 or something and I hate him.

Most importantly - LIFE PB

That’s Dr Maazersmiit to you now.

20180721_202500
20180721_2025001079×1079 303 KB

7 Likes
298

Congrats on the meet and the title Doctor :slight_smile:

299

Thanks guys.

Training 9ver last week was spotty with graduation and whiskey and the like but I pulled a niceish 220kg sumo deadlift and had a good go at breaking 240 off the floor a couple of times.

I’m going to spend the next few weeks adjusting my bench width outwards, learning sumo, and working on some squat variations I haven’t touched in a while - think SSB and front squat.

Today I went.

Bench
Bar x 5
40kg x 5
60kg x 3
80kg x 1
Only first rep paused
90kg x 6
90kg x 6
90kg x 6
90kg x 6
90kg x 6
All paused
90kg x 6

Sumo - generally paused just off floor, below knee, and just before lockout (working on locking knees first). Intermittent use of straps.
Bar work
60kg x 5 x 1
80kg x 2 x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
160kg x 1
160kg x 1
180kg x 1
180kg x 1
180kg x 1
Belt on
Straight up pull
200kg x 1
Paused again
200kg x 1
Straight up pull
200kg x 1

RDLs
100kg + chains x 8
120kg + chains x 8
120kg + chains x 8

DB seated ohp
20s x 10
30s x 6
30s x 6
Ss/ Alternating DB curls
15s x 10
15s x 10
15s x 10

Barely ate before this session and I was flagging hard by the end.

1 Like
300

Don’t think I’ve mentioned my plans atm. So last week I attempted a sumo dead max and hit 220kg pretty handily, then had a few good attempts at 240kg - it broke the floor an inch a couple of times but then I was losing balance. Obviously not as strong as my conventional (220kg was a 40kg PR though to be fair) but I’m interested in seeing how I can progress sumo if I improve technique. I have so long before any comp that I can afford to experiment a bit.
Hence all the singles last session.

I’m also going to be widening my bench grip a bit to see how that feels. I’m actually running Smolov Jr with a reduced max and probably won’t be adding the 2.5kg each week. Just a way to get a ton of volume in, and after Sheiko and the pretty high volume I was running on Bulgarian
I don’t think I’ll struggle to recover. Will widen my grip one finger each week, from ring to pointer. Not expecting any massive strength gains but hopefully I’ll get this new form dialled in quickly, and kick start a bit of chest and tri hypertrophy.

Around that I’ll just be drilling some squat variations which I haven’t hit in a while (and which might be a bit more shoulder friendly with the bench volume).

Bench
First reps paused
Bar x some
40kg x 5
60kg x 3
80kg x 3
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
All paused
100kg x 5

SSB
Sleeves on
30kg x 3
70kg x 3
90kg x 3
110kg x 3
130kg x 3
150kg x 3
170kg x 3 - 6kg beltless PR
Belt on
190kg x 3 - PR probably. Think I’ve only ever worked in singles above 185kg. Different bar anyway, much stiffer and handles are angled differently. It’s better.

SSB good mornings
110kg x 8
110kg x 8
110kg x 8
Ss/ Pullups
BW x 8
5kg x 5
10kg x 3

Wide vbar seated row
55kg x 10
65kg x 10
75kg x 10
Ss/ Lying ham curl
39 x 30
53 x 20
60 x 15 - rest paused last couple

Top squats

1 Like