Standing OHP:
135x3
155x3
175x6
Seated DB Lateral Raises:
4x5 w/45
Chest-supported DB Rear Delt Flies:
4x5 w/40
1-arm DB Snatch
4x5 w/85
BB Shrugs (behind the back):
2x5 w/305
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
335x3
385x3
435x8
Chin-ups:
4x5 w/50
Bent-over BB Rows:
4x5 w/275
Seated Good Mornings:
4x5 w/225
Decline DB Skull Crushers:
2x5 w/60
Rope Triceps Extensions:
2x10 w/90
Bench:
225x3
255x3
290x8
BB Incline:
4x5 w/255
BB Decline:
4x5 w/295
Cable Flies:
4x10 w/80
DB Hammer Curls:
2x5 w/70
Preacher Curls:
2x10 w/95
Standing OHP:
145x5
165x3
185x5
Seated DB Lateral Raises:
4x5 w/45
Chest-supported DB Rear Delt Flies:
4x5 w/40
1-arm DB Snatch
4x5 w/85
BB Shrugs (behind the back):
2x5 w/305
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
360x5
410x3
455x6
Chin-ups:
4x5 w/55
Bent-over BB Rows:
4x5 w/275
Seated Good Mornings:
4x5 w/225
Decline DB Skull Crushers:
2x5 w/60
Rope Triceps Extensions:
2x10 w/90
Bench:
240x5
275x3
305x6
BB Incline:
4x5 w/255
BB Decline:
4x5 w/305
Cable Flies:
4x10 w/80
DB Hammer Curls:
2x5 w/70
Preacher Curls:
2x10 w/95
Box Squats:
290x5
330x3
365x6
Front Squats:
4x5 w/245,245,245,255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Single-leg Calf Raises:
4x10 w/90
Nice lifts, you’re a machine. What are your actual 1RM maxes?
Standing OHP:
130x5
150x5
170x5
Seated DB Lateral Raises:
4x5 w/45
Chest-supported DB Rear Delt Flies:
4x5 w/40
1-arm DB Snatch
4x5 w/90
BB Shrugs (behind the back):
2x5 w/305
Chest-supported DB Shrugs
2x10 w/110
[quote]Anorexic wrote:
Nice lifts, you’re a machine. What are your actual 1RM maxes?[/quote]
I tested out my max after finishing my second cycle, but took the wrong approach. I just tried seeing what my rep maxes were and then I also decided to do some singles for max attempts (probably tired myself out before reaching a true 1RM). But these were the numbers I got:
Bench: 325
Deadlift: 475 (with straps)
Squat: 435
OHP: 200
Deadlift:
320x5
365x5
415x5
Chin-ups:
4x5 w/55
Bent-over BB Rows:
4x5 w/275
Seated Good Mornings:
4x5 w/225
Decline DB Skull Crushers:
2x5 w/60
Rope Triceps Extensions:
2x10 w/90
Bench:
210x5
245x5
275x5
BB Incline:
4x5 w/255
BB Decline:
4x5 w/305
Cable Flies:
4x10 w/80
DB Hammer Curls:
2x5 w/70
Preacher Curls:
2x10 w/90
Squats:
290x5
345x5
380x5
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Single-leg Calf Raises:
4x10 w/90
Standing OHP:
140x3
160x3
180x7
Seated DB Lateral Raises:
4x5 w/45
Chest-supported DB Rear Delt Flies:
4x5 w/40
1-arm DB Snatch
4x5 w/90
BB Shrugs (behind the back):
2x5 w/305
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
345x3
390x3
440x8
Chin-ups:
4x5 w/55
Bent-over BB Rows:
4x5 w/275
Seated Good Mornings:
4x5 w/225
Decline DB Skull Crushers:
2x5 w/60
Rope Triceps Extensions:
2x10 w/90
Bench:
230x3
260x3
295x8
DB Incline:
4x5 w/115
BB Decline:
4x5 w/305
Cable Flies:
4x10 w/80
DB Hammer Curls:
2x5 w/70
Preacher Curls:
2x10 w/90
Squats:
310x3
355x3
405x7
Front Squats:
4x5 w/255
RDL:
4x5 w/365
Russian Leg Curls:
4x10 w/bodyweight
Seated Single-leg Calf Raises:
4x10 w/90
Standing OHP:
150x5
170x3
190x5
Seated DB Lateral Raises:
4x5 w/45
Chest-supported DB Rear Delt Flies:
4x5 w/40
1-arm DB Snatch
4x5 w/90
BB Shrugs (behind the back):
2x5 w/305
Chest-supported DB Shrugs
2x10 w/110
Deadlift:
365x5
415x3
465x6
Chin-ups:
4x5 w/60
Bent-over BB Rows:
4x5 w/275
Seated Good Mornings:
4x5 w/225
Decline DB Skull Crushers:
2x5 w/60
Rope Triceps Extensions:
2x10 w/90
Bench:
245x5
275x3
315x5
BB Incline:
4x5 w/255
BB Decline:
4x5 w/305
Cable Flies:
4x10 w/80
DB Hammer Curls:
2x5 w/70
Preacher Curls:
2x10 w/90