Max's Maxes: Squats and Bench Every Day

Training Training Logs
481

RTS intermediate cycle prep block w2d2

Deadlift Up to x5 @9, load drop 5%
60kg x 3
100kg x 3
140kg x 3
Belt, straps on
180kg x 3
205kg x 1
225kg x 1
240kg x 5 @ 9 - 1 rep PR
225kg x 5 @ 9

Pin press - mid range, 4.5 holes visible Up to x3 @9, load drop 5%
Bar x 5
60kg x 3
80kg x 3
95kg x 3
107.5kg x 3
120kg x 3 @ 8
130kg x 3 @ 9
122.5kg x 3 @ 8.5
122.5kg x 3 @ 9

From the angle I filmed this looks properly close to my chest. It was probably 3-4 inches away. Reviewing older vids I definitely used to use 2 holes lower to get a chest touch, and while my arch keeps improving and my belly has grown a bit, I'm not quite there lol.

High bar Up to x7 @9, load drop 5%
Bar x 7
60kg x 7
90kg x 7
120kg x 7
150kg x 7 @ 7.5
170kg x 7 @ 9
160kg x 7 @ 8.5

Ded

482

Yesterday - RTS intermediate cycle prep block w2d3

Reverse band squat Up to x4 @9, load drop 5%
Bar x 5
65kg x 3
105kg x 3
145kg x 3
185kg x 4
Belt on
205kg x 4 @ 6
225kg x 4 @ 7.5
245kg x 4 @ 9
232.5kg x 4 @ 8
232.5kg x 4 @ 9

TNG bench Up to x5 @10, load drop 5%
Bar x 5
60kg x 5
80kg x 5
95kg x 5
110kg x 5 @ 7
125kg x 5 @ 9.5 - very happy with this. Execution on bench is really working right now. Canā€™t say the same about squats to be honest.
117.5kg x 5 @ 8
117.5kg x 5 @ 9
117.5kg x 5 @ 9.5

BTN snatch grip push press Up to x7 @9, load drop 5%
Bar x 7
40kg x 7
50kg x 7
60kg x 7 @ sub 6
70kg x 7 @ sub 6
80kg x 7 @ 8
90kg x 7 @ 9
85kg x 7 @ 8
85kg x 7 @ 8.5

Fun exercise, hard to judge RPE on though.

Stuff

483

Back log of sessions cos Iā€™ve been on nights and had a hectic week afterwards travelling round seeing some friends. Some mediocre stuff but overall happy. Life goes on, off to do squat and bench 5s now I believe.

RTS intermediate cycle prep block w2d4

Banded deads Up to x4 @9, load drop 5%
60kg x 5
100kg x 3
140kg x 3
Straps, belt on
180kg x 4
Belt on
210kg x 4 @ 7
230kg x 3,F

Dips Up to x7 @9, load drop 5%
BW x 7
10kg x 7
20kg x 7 @ 8
25kg x 7 @ 9
20kg x 7 @ 9

RDLs Up to x7 @9, load drop 5%
140kg x 7
Belt, straps
180kg x 7 @ 7
190kg x 7 @ 9
180kg x 7 @ 8
180kg x 7 @ 9

This was a poor session.

RTS intermediate cycle developmental block w1d1

Low bar _Up to x4 @9, load drop 5%
Bar x some
60kg x 3
100kg x 4
130kg x 4
Belt on
160kg x 4
180kg x 4
200kg x 4 @ 8
220kg x 4 @ 9 - 2.5kg PR
207.5kg x 4 @ 9

My hips are tight. Positioning in the bottom of squats is really suffering at the moment. Need to spend more time loosening up on warmups. Thereā€™s also tightness factors which are affecting my confidence to get down into the hole in the first place.

Comp. bench Up to x4 @9, no fatigue
Bar x 2 x some
5l40kg x 4
60kg x 4
80kg x 4
95kg x 4
Belt on
110kg x 4 @ 6
122.5kg x 4 @ 10 - 2.5kg PR but overshot. Sweaty hands were slipping outwards pretty badly and I basically drop eld the last rep onto my chest.
115kg x 4 @ 9

3 ct pause bench Up to x5 @9, no fatigue
105kg x 5 @ 8.5
100kg x 5 @ 8
100kg x 5 @ 9

Sloppy execution on everything today. Stiff and tired from the 2 night shifts so far, 2 to go.

RTS intermediate cycle developmental block w1d2

Conventional deadlift Up to x4 @9, load drop 5%
60kg x 3
100kg x 3
140kg x 3
Belt on
180kg x 1
200kg x 1
220kg x 1
242.5kg x 4 @ 9 - 2.5kg PR
230kg x 4 @ 9

Slingshot Up to x4 @9, load drop 5%
Bar x 3
50kg x 4
70kg x 4
90kg x 4
Slingshot on
105kg x 4
120kg x 4 @ 6
132.5kg x 4 @ 8
137.5kg x 4 @ 9
127.5kg x 4 @ 8
127.5kg x 4 @ 8
127.5kg x 4 @ 8.5

Beltless SSB pin squat - hole Up to x6 @9, load drop 5%
Bar x some
72kg x 6
112kg x 6
142kg x 6 @ 7
169kg x 6 @ 9

Ran out of time for back offs.

RTS intermediate cycle developmental block w1d3

Tempo squat 33x Up to x5 @9, load drop 5%
Bar x 5
60kg x 5
100kg x 5
130kg x 5
Belt on
160kg x 5
190kg x 5 @ 9
180kg x 5 @ 9

TNG bench Up to x6 @10, load drop 5%
Bar x 6
60kg x 6
80kg x 6
100kg x 6
112.5kg x 6 @ 8
122.5kg x 6 @ 10
117.5kg x 6 @ 10

OHP Up to x6 @9, no fatigue
Bar x 5
40kg x 6
40kg x 6
52.5kg x 6
65kg x 6 @ 7
Belt on
72.5kg x 6 @ 10 - overshot.
67.5kg x 6 @ 8
67.5kg x 6 @ 9

RTS intermediate cycle developmental block w1d4

Deficit floater deads Up to x5 @9, load drop 5%
60kg x 2 x 5
100kg x 5
140kg x 5
Belt and straps on
180kg x 5 @ 7
215kg x 5 @ 8.5
205kg x 5 @ 8
205kg x 5 @ 8.5

Incline DB bench Up to x6 @9, no fatigue
17.5s x 8
25s x 6
32.5s x 6
40s x 6 @ 7
47.5s x 6 @ 8.5
45s x 6 @ 7
45s x 6 @ 7.5
45s x 6 @ 8
45s x 6 @ 9

Chest supported row machine Up to x6 @9, load drop 5%
1pps x 7
2pps x 7
3pps x 7
4pps x 7 @ 9
3.75pps x 7 @ 9

1 Like
484

Wednesday - RTS intermediate cycle developmental 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
220kg x 5 @ 9 - 1 rep PR, 5kg PR, you choose. Farted A LOT on the first rep.
210kg x 5 @ 9

Comp. bench Up to x5 @9, load drop 5%
Bar x 5
60kg x 5
80kg x 5
95kg x 5
110kg x 5 @ 7
122.5kg x 5 @ 9 - 2.5kg PR my 4 week before last, 1 rep PR and DOWN 1 RPE over last weekā€™s 4 at this weight.
115kg x 5 @ 8
115kg x 5 @ 9

Done on a commercial bench about 2 inches lower than comp height. Not that I think it made a major difference, but arch and leg drive wasā€¦ off.

Floor press Up to x4 @9, load drop 5%
This was done on a plyo box as none of the racks available went low enough for me to unrack. Iā€™ve done this before and it definitely makes the movement easier, some combo of tightness, leg drive, and a bit of springyness from the cushion.
Bar x 8
70kg x 4
90kg x 4
110kg x 4 @ 7
125kg x 4 @ 8.5
117.5kg x 4 @ 8
117.5kg x 4 @ 9

Neutral wide grip chins
BW x 5
BW x 5
BW x 5
10kg x 3
10kg x 3

Ring chins
BW x 5
BW x 5
BW x 5

Top stuff

Friday - RTS intermediate cycle developmental block w2d2

Deadlift Up to x5 @9, load drop 5%
70kg x 3
120kg x 3
120kg x 3
Belt
170kg x 3
200kg x 1
Straps
222.5kg x 1
242.5kg x 5 @ 9 - 2.5kg PR - deadlifts be movin right now.
230kg x 5 @ 9

Pin press - suppsped to be mid range, but it was either bang on my chest, or upper end of midrange. Went with the latter Up to x3 @9, load drop 5%
Bar x 5
50kg x 3
70kg x 3
90kg x 3
110kg x 3
122.5kg x 3 @ 7
132.5kg x 3 @ 8
140kg x 3 @ 9
133kg x 3 @ 9 - 1.25s went awol and this gym has oly micros

High bar Up to x7 @9, load drop 5%
70kg x 3
110kg x 3
140kg x 3
Belt on
160kg x 3
175kg x 7

Had to get on the road so no squat backoff. Iā€™m doing that a bit lately.

Stuff

1 Like
485

RTS intermediate cycle developmental block w2d3

Reverse band squat Up to x4 @9, load drop 5%
Bar x 5
65kg x 4
105kg x 4
145kg x 4
185kg x 4
Belt on
215kg x 4 @ 6
235kg x 4 @ 7.5
250kg x 4 @ 9
237.5kg x 4 @ 9

TNG bench Up to x5 @10, load drop 5%
Bar x 5
60kg x 5
80kg x 5
95kg x 5
110kg x 5 @ 7
120kg x 5 @ 8
127.5kg x 4 @ 10 - too big a jump, wasnā€™t gonna hit the 5th so didnā€™t try. Not actually the worst outcome in terms of programming since prep block week 2 is literally this exact same training week copy and pasted, so it was either gonna be hit 125kg for 5 again or push a bit harder and risk over shooting - either way a small change in the top setā€™s rep range is no big deal.
120kg x 5 @ 10

BTN snatch grip push press Up to x7 @9, load drop 5%
Bar x 7
40kg x 7
60kg x 7
80kg x 7 @ 8
95kg x 7 @ 9
90kg x 7 @ 8
90kg x 7 @ 8.5
90kg x 7 @ 9

Little disappointing bench, squats were fine, push press is lolworthy but fun and does get the delts firing

1 Like
486

RTS intermediate cycle dev block w2d4

Banded deads Up to x4 @9, load drop 5%
60kg x 5
100kg x 3
140kg x 3
Straps, belt on
180kg x 4
Belt on
210kg x 4 @ 7
230kg x 4 @ 9 - thatā€™s it. More grit and power than I had in me when I missed this 2 weeks ago. Then again, Iā€™ve done this set @ 8 before, and there was some loss of tightness, but thatā€™s to be expected with the way my erectors are getting punished right now.
215kg x 4 @ 8.5

Dips Up to x7 @9, load drop 5%
BW x 7
10kg x 7
20kg x 7 @ 9
15kg x 7 @ 8
15kg x 7 @ 9

Loss of strength on these compared to the last time I did dips. But stuck to the programme and did the work. All 4 working sets.

RDLs Up to x7 @9, load drop 5%
140kg x 7
Belt, straps
180kg x 7 @ 7
200kg x 7 @ 9
190kg x 7 @ 9

Started feeling too much in my SIs.

7/10 session.

487

RTS intermediate cycle developmental block w3d1

Low bar _Up to x3 @9, load drop 7.5%
Bar x some
60kg x 3
100kg x 3
140kg x 3
Belt on
180kg x 3
210kg x 3 @ 7.5
230kg x 3 @ 9 - 5kg PR - not happy with the loss of tightness and rotation which was going on. I will defend that this was a 9 to the death though and itā€™s good weight to be moving.
212.5kg x 3 @ 9 - fatigue should not kick in this fast.

Comp. bench _Up to x3 @9, load drop 7.5%
Bar x 2 x some
50kg x 3
70kg x 3
90kg x 3
Belt on
110kg x 3
127.5kg x 3 @ 10 - 2.5kg PR but overshot. Bizarre as the first two reps were @ 8. Glute cramped a bit.
117.5kg x 3 @ 7.5
117.5kg x 3 @ 8
117.5kg x 3 @ 9

3 ct pause bench Up to x5 @9, load drop 7.5%
107.5kg x 5 @ 9 - 2.5kg PR
100kg x 5 @ 8
100kg x 5 @ 9

STUFF/TINGS

1 Like
488

RTS intermediate cycle developmental block w3d2

Bit of an odd tummy coming in.

Conventional deadlift Up to x3 @9, load drop 7.5%
70kg x 3
120kg x 3
170kg x 1
Belt on
200kg x 1 - casual DOH
Straps on
230kg x 1
252.5kg x 3 @ 9 - 2.5kg PR
232.5kg x 3 @ 8
232.5kg x 3 @ 9 - chalkless hook grip lol

Slingshot Up to x4 @9, load drop 7.5%
Bar x 4
Bar x 4
60kg x 4
80kg x 4
Slingshot on
100kg x 4
120kg x 4 @ 6
130kg x 4 @ 8
140kg x 4 @ 8.5
130kg x 4 @ 8
130kg x 4 @ 8
130kg x 4 @ 8.5

Beltless SSB pin squat - hole Up to x5 @9, load drop 7.5%
Bar x some
74kg x 5
124kg x 5
154kg x 5 @ 7
174kg x F, lost all tightness, came crashing down, truly awful.
Was struggling with holding my bowels in at this point.

Opted to do a little arms since I was wearing a tank anyway.

Deads and slingshot

1 Like
489

RTS intermediate cycle developmental block w3d3

Tempo squat 33x Up to x5 @9, load drop 7.5%
Bar x 5
70kg x 5
100kg x 3
130kg x 3
Belt on
160kg x 5
180kg x 5 @ 8
195kg x 5 @ 9
180kg x 5 @ 9

TNG bench Up to x8 @10, load drop 7.5%
Bar x 8
60kg x 9
80kg x 8
95kg x 8
107.5kg x 8 @ 6
117.5kg x 8 @ 10 - misgrooved footwards on the last one, otherwise this was on track to be a 9
110kg x 8 @ 8
110kg x 8 @ 9
110kg x 8 @ 9.5

OHP Up to x5 @9, load drop 7.5%
Bar x 5
40kg x 5
50kg x 5
60kg x 5 @ 6
Belt on
70kg x 5 @ 8
75kg x 5 @ 10 - boooo
70kg x 5 @ 8
70kg x 5 @ 9

Did a few hypers, reverse hypers, shins to bar, and dead bugs.

Average

490

Tuesday - RTS intermediate cycle developmental block w3d4

Deficit floater deads Up to x5 @9, load drop 7.5%
70kg x 5
120kg x 5
160kg x 5
Belt and straps on
200kg x 5 @ 7
225kg x 5 @ 8.5 - did forget to pause the first rep just off the floor though.
207.5kg x 5 @ 8
207.5kg x 5 @ 8
207.5kg x 5 @ 8.5

Incline DB bench Up to x5 @9, load drop 7.5%
20s x 8
30s x 5
40s x 5 @ 6
50s x 5 @ 9 - awfully executed set
46s x 5 @ 7.5
46s x 5 @ 8.5
46s x 5 @ 9

Load drop sets were infinitely better than the top set. Felt like much more than a 4kg difference.

Chest supported row machine Up to x5 @9, load drop 7.5%
15kg per side x 5
25kg per side x 5
40kg per side x 5
50kg per side x 5 @ 8
55kg per side x 5 @ 9
50kg per side x 5 @ 7
50kg per side x 5 @ 8
50kg per side x 5 @ 8

This was at the 24 hour commercial place quite late at night. Not perfect but good weight moved on all lifts.

RTS intermediate cycle developmental block w4d1

Beltless low bar Up to x4 @9, load drop 5% - forgot belt, doh.
Bar x 3
60kg x 4
100kg x 4
130kg x 4
Belt on
160kg x 4
185kg x 4 @ 7
205kg x 5 @ 8.5
195kg x 4 @ 8
195kg x 4 @ 9

Comp. bench Up to x4 @9, load drop 5%
Bar x 5
40kg x 4
60kg x 4
80kg x 4
100kg x 4
112.5kg x 4 @ 7
125kg x 4 @ 9 - 2.5kg and -1RPE PR.
117.5kg x 4 @ 8.5 - was slipping out of my arch a lot.
117.5kg x 4 @ 9

Bench felt very good today with the exception of the aforementioned arch issues on the first back off. May try beltless more routinely.

Floor press Up to x3 @9, load drop 5%
60kg x 3
80kg x 3
100kg x 3 @ 7
115kg x 3 @ 8
127.5kg x 3 @ 9 - BIIIIIG. I think a 7.5kg PR for floor press.
120kg x 3 @ 8
120kg x 3 @ 9

Stuff

491

RTS intermediate cycle developmental block w4d2

Deadlift Up to x4 @9, load drop 5%
60kg x 3
100kg x 3
140kg x 3
Belt
180kg x 1
210kg x 1
Straps
230kg x 1 @ 8
250kg x F just off floor - it floated away a bit and I couldnā€™t save it.
245kg x F - didnā€™t move at all and my right SI and left trap are now angry with me.

Was not in the zone to pull heavy, had a couple of niggles already, and to be honest from 210kg they felt off. 250kg was a stupid jump based on how 230kg felt. Still, first bad deadlift session out of like 10 so far this cycle. Iā€™ll take it and come back next time.

Pin press - upper end of midrange Up to x2 @9, load drop 5%
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 2 @ sub 6
135kg x 2 @ 7
145kg x 2 @ 9
137.5kg x 2 @ 8
137.5kg x 2 @ 9

This was good.

High bar Up to x6 @9, load drop 5%
Literally just did a few 5s at 60kg to feel out my back, decided not to push it.

1 Like
492

Friday - RTS intermediate cycle developmental block w4d1

Redoing this session (and training week) as I forgot my belt last time and have just had 4 days off due to work anyway. Hard to call 13 hour days on call a deload but thatā€™s what Iā€™m using it as.

Low bar Up to x4 @9, load drop 5%
Bar x 4
60kg x 4
90kg x 4
130kg x 4
Belt on
160kg x 4
185kg x 4 @ 6
205kg x 4 @ 7
222.5kg x 1 @ farted at the bottom and reracked cos I was laughing too hard
222.5kg x 4 @ 9 - PR
210kg x 4 @ 8.5

Comp. bench Up to x4 @9, load drop 5%
Bar x 5
40kg x 4
60kg x 4
80kg x 4
100kg x 4
112.5kg x 4 @ 7
125kg x 3 @ 9 - poop
Belt on
125kg x 3 @ 10
117.5kg x 4 @ 8.5
117.5kg x 4 @ 9

Noticed last Saturday that beltless bench actually felt pretty good. Tested that today by retrying the top set which I overshot on with a belt. Fatigue definitely played a part, but the belted set was harder. One to explore.
Didnā€™t match how good bench was on Saturday but no big deal.

Floor press Up to x3 @9, load drop 5%
60kg x 3
80kg x 3
100kg x 3 @ 7
115kg x 3 @ 8
125kg x 3 @ 9 - comfortable 3 just under Saturdayā€™s big PR.
120kg x 3 @ 8
120kg x 3 @ 9

Today - RTS intermediate cycle developmental block w4d2

Deadlift Up to x4 @9, load drop 5%
60kg x 3
100kg x 3
140kg x 3
Belt
180kg x 1
210kg x 1
Straps
230kg x 1 @ 8
250kg x 4 @ 9 - 7.5kg PR - I will reiterate that I missed the first rep at this last Sunday :smiley:
240kg x 4 @ 10 - this took a lot.

Pin press - upper end of midrange Up to x2 @9, load drop 5%
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 2 @ sub 6
135kg x 2 @ 7
145kg x 2 @ 9
137.5kg x 2 @ 8
137.5kg x 2 @ 8
137.5kg x 2 @ 9

High bar Up to x6 @9, load drop 5%
Nope, time constraints and my SI was saying no after the back down set of deads.
Did some makeshift belt squats instead, and supersetted them with the last few sets of pressing. 5 x 10, 1 plate up to the plates. Felt good and worked the quads while saving my back, which is what Iā€™m going for with high bar anyway.

Stuff

2 Likes
493

Axle press
17.5kg x 3
37.5kg x 3
37.5kg x 3
37.5kg x 3
47.5kg x 3
57.5kg x 3
67.5kg x 3
Ss/ Neutral grip chins
BW x 7 x 3

Axle press
77.5kg x 2
77.5kg x 2
77.5kg x 2
67.5kg x 5, 30 second cluster, 2, 30 second cluster, 0

Axle press
47.5kg x 10
Ss/ Neutral grip chins
BW x 5

Rubber stone
90kg x 4 x 3
90kg x 8 (6 in first minute)

Single leg leg press
55 x 15
75 x 10
95 x 8
Ss/ Dips
BW x 8
BW x 8
BW x 20

Curls machine
Small stack x 20
Small stack + 1 x 20
Small stack + 2 x 15
Ss/ Hammer strength pullover
1.5pps x 15
1.5pps x 15
1.5pps x 15 - slow negative and stretch every 5th rep

Incline curls
10s x 3 x 10

You may have noticed that this is not the RTS programme.
Iā€™m gonna take some time away from structured powerlifting training and focus on a few other goals. Aesthetic, GPP, yadayada - most importantly actually enjoying training again.
Itā€™s been a while since Iā€™ve found the gym fun, even when I was having a good session. In the past few weeks where Iā€™ve not been logging here, Iā€™ve TNG benched 132.5 for a triple and paused 130 for the same. 255kg deadlift triple was buttery. Squats feeling ok. But I rarely felt satisfied coming out of the gym, and I rarely felt that I had the motivation into get all back off sets, or even all exercises, done.

Itā€™s a hobby, so Iā€™m gonna enjoy myself with it.

Here is some vaguely strongman stuff from yesterdayā€™s session.

494

Welcome back Max I wondered where you went, was about to send in a missing person report.

Strongman and the likes could be what you need.

You could try and go ballistic on some crazy amrap sets with no back offs.
Like some 20 rep squats, 20 rep deads, 12 rep bench and OHP. Just one set and itā€™s over but make it count. Probably not on the same day though.

495

Shocked you hadnā€™t already! :wink:

Strongman and the likes is what Iā€™m mainly doing. Odd objects, taking them pretty heavy but also throwing in 1 minute AMRAPS and the like.
Also just gonna do some aesthetic stuff, kettlebells, running. Kinda want to be as fit as I was when played rugby without being anywhere near as beat to shit.

Log clean
61kg x 3
61kg x 3
61kg x 3
71kg x 3
81kg x 3
91kg x 3
101kg x 3
111kg x 3
111kg x 1 + ill fated press attempt
121kg x F - popped a belt on, belt popped off
121kg x 1

Log clean and various presses (Viper, strict, occasional push. Clean every rep.)
61kg x 5 x 3
61kg x 9 in a minute

So my best log clean and press is 105kg. Default clean PRs in abundance, no idea where the press is right now (other than clearly not 111kg).

Farmers
55kg
55kg
75kg
75kg
95kg
95kg
95kg
Belt on
115kg
125kg
135kg

Strapped for all the farmers because my hands were torn apart from repping the log.

DB low incline
25s x 8
35s x 8
45s x 8
35s x 10
35s x 10
35s x 10
Mechanical drop set to Flat DB press
35s x 8

Shoulder press machine
40 x 20
50 x 20
60 x 20
Ss/ Lateral machine
35 x 20
45 x 20
45 x 20

That was fun.

1 Like
496

Giant cambered bar speed squats
Bar x 3
60kg x 3
100kg x 3
140kg x 2
160kg x 2
Warmups Ss/ Shins to bar
5 x 3

Giant cambered bar speed squats
EMOM
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2
180kg x 2

Kept stuff moving pretty fast which I was happy with. Thought these might get hard but could honestly count them al las speed work. And now my quads are killing me. Would definitely be a volume PR for any high bar work which the cambered bar definitely feels like.

Close grip pin press - chest
Bar x 5
60kg x 3
80kg x 3
90kg x 3
Warmups Ss/ Giant cambered bar good mornings
100kg x 4 x 5

Close grip pin press - chest
100kg x 3
110kg x 3
120kg x 3 - ties best close grip triple.
130kg x 1 - ties beat close grip single.

Close grip foam press
120kg x 8 - lol

Close grip bench
100kg x 12 - ties PR I think. Or is one. Dunno.

Cambered bar OHP
Bar x 10
30kg x 10
40kg x 3 x 10
Ss/ DeFranco pullaparts
5 x 30

GHR
3 x 10
Ss/ Decline bench crunch
3 x 10

All the stuff

Tore my hands up pretty badly with the log the other day so so pulling work really. Shims to bar was killing my forearms with cramp cos I was gripping in my fingers not palm.

1 Like
497

Log push press from rack - rerack each rep
35kg x 5
35kg x 5
61kg x 3
61kg x 3
71kg x 3
71kg x 3
81kg x 3
Belt on
81kg x 3
91kg x 3
91kg x 3
101kg x 1

Well the press is much weaker than the clean right now lol.

Log strict press
EMOM
71kg x 1
71kg x 2
71kg x 3
71kg x 2
71kg x 1
Stop EMOM
61kg x 8

Snatch grip pull from hang
60kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5

Underhand bent over row
100kg x 3 x 10

Pendlay row
60kg x 3 x 8

Low lever row - squeezy
2pps x 3 x 10
Ss/ Wide neutral BTN lat pulldown - squeezy and stretchy
30 x 10
35 x 10
40 x 10

498

Friday

Sumo low block pulls - deadlift bar
60kg x 3
100kg x 3
140kg x 3
180kg x 3
Belt on
220kg x 3
250kg x 2
272.5kg x 2

Slingshot
Bar
60kg x 5
80kg x 5
95kg x 5
110kg x 5
120kg x 5
130kg x 4
140kg x 3
150kg x 2

Quick session. Planned on coming back in for some volume stuff whe it had cooled down but ended up doing a load of productive life admin stuff and socialising in the evening instead.

Today

Log clean and strict press
Warmup stuff
61kg x 1
61kg x 1
61kg x 1
61kg x 1
61kg x 1
71kg x 1
81kg x 1
81kg x 1
81kg x 1
86kg x 1
91kg x F

Default PRs for strict log singles. Establishing where it stands next to barbell presses.

Log clean and push press
91kg x 1
91kg x 1
91kg x 1
101kg x F
101kg x F
101kg x F
101kg x 1

And thatā€™s apparently where my push press is. Iā€™ve done a 105kg log before on my first try with one and am stronger now than I was then. Can only conclude that this is a harder log :wink:

EMOM
81kg x 1
81kg x 1
81kg x 1
81kg x 1
81kg x 1

Axle deadlift
Double overhand
75kg x 1
95kg x 1
115kg x 1
135kg x 1
155kg x F, Straps , 1
Strapped, speed work, EMOM
175kg x 8 x 3

Warmup sets Ss/ Ring dips
5
5
5
5
5

Clean and press medley
75kg axle x strict press, syncope
75kg axle x strict press, push press, BTN push press
75kg axle x strict press, push press, BTN push press
Top set
75kg axle x strict press, push press, BTN push press, 60kg straight bar x strict press x 8 - bang on a minute

Bike
Bit of gentle pedalling to warm up then
Level 25 x 4 x 500m sprint
Ss/ Pullups
BW x 4 x 3

Pullups
BW x 6

That was fun but dear God the cycling killed me.

499

Close grip bench
Bar x 3
40kg x 3
60kg x 3
80kg x 1
95kg x 1
110kg x 1
122.5kg x 1
135kg x 1 - 5kg PR and ties my best paused bench
122.5kg x 2
122.5kg x 2
122.5kg x 3 - 2.5kg PR

Close grip mid range pin press
120kg x 3
120kg x 3
120kg x 4
Ss/ Chins
BW x 3
BW x 3
BW x 6

OH squat
Bar x 1
Bar x 1
Bar x 1
Ss/ Neutral grip chins
BW x 3
BW x 3
BW x 3

OH squat
40kg x 1
50kg x 1
60kg x 1
70kg x 1
Ss/ Fat bar pullups
BW x 3
BW x 3
BW x 3
BW x 4

Front squat
70kg x 1
90kg x 1
110kg x 1
130kg x 1
150kg x 1 - very nice.
170kg x F - just collapsed forwards in the hole. Mixture of syncope and loss of strength in the rack position having not done it in a while. Also pigheaded optimism seeing as this was a beltless PR.
Was very pleased with how fronties felt to be honest, 150 was moving at PR type speed.

3,3,X high bar tempo
170kg x 1 - bit off centre in my setup
160kg x 2
150kg x 3 - loooooooong pause last rep

Slam ball loading
90kg x 8

Slam ball to shoulder
90kg x 1 per side - just to see

Very happy with how the bench went, like I said I overreached on front squats but felt good to do some straight bar work again. Also a good amount of pullup volume in there

500

Run
2.03km/9:23
First split 4:14, second 4:59
Average pace 4:37/km

Havenā€™t done that in a while. Will find a nice route I like and build up distance while trying to get my pace down closer to the sub 4 minutes it used to be.

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