Dark_MadMax’s BodyBlog

There was no swimming last month and wont be any for a while  - my current program is 4 days lifting and 2 days of other gpp ,so there is really no time . But last week was 1 rm week with only 2 lifting workouts so I managed to swim

Phase 1

20 FS+10 brass 15 minutes 

Phase 2

2+2 FS sprints

1+1 BF  , 2 leg bf

4 back

4 arm only FC

4 1 arm FC

Phase 3 12+6+8+4  (FS/Brass)

So my first 1 RM workout .I was planning to do it back in June, but it didn’t happen. So I just finished last week  first phase of my new program and for this week I didn’t receive  get new workout plan yet so it  was perfect for 1 rm. Aside the pain under my right rib everything was aligned this time . SO:

Squat  1×245  ,1×245,1×275,  1x 285 ! <– Uber PR!

 I out squatted my best expectations. I planned at best to do 265, but given how easy 245 went  I jumped to 275 . -It went good too .So I went all nuts and went up another 10lbs . And squatted it .It was hard but doable .I think I could have done 290 - but given that I already went past planned 3 attempts I decided not to over-strain myself more. I think using belt for 1 rm definitely helped .

Bench 1×195,1×200 - barely hit expectations

 Very hard 200. Definitely could not have hit 205 .It is generally what was expected from 1 rm calculator. But its overall disappointing since it practically stale ( 1 month ago it was 192 on calculator) . Ohh well. - its ok. And i hit magic 200 number after all

Deadlifts 1×315, 1×330 ,1×345, <- PR , 350 -fail

The pain was bothering me .Even to the point that I wasnt sure about doing 1 rm deads . Anyway did warm up. And pulled 315 - first time deadlifted weight that heavy (on calculator I was supposed to be able to hit 320 about  a month ago) But calculator is one thing and reality is another -so it was heavy . -This one completely tore my old callouses btw

330 - TUFFFFF.  345 - almost fail. Pause mid shin, was borderline on hitching but I managed to pull it up. Totally not sure about form. 350 - mid shin fail. -after this I was super dizzy.

So overall I am satisfied. I squatted real good (well for 5 month newbie who was struggling with 95 for 5 rm). Benched ok. And deadlifted on target. Now another 3 month of strength program and I hope to improve on those .Afterward I am thinking about doing 3 months of HST type program  and another strength cycle. Goals I set up for  a year of training  seem not so out of this world after all (goals are 225/305/405).

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So phase 1 of new program done .I am going to do 1 rm workout this wednesday if my upper abdomen pain doesnt bother me too much (no idea what is it).

Here is summary progress:

Box Squats

175×4 -> 225×3

I exploded on those a week ago. Hopefully gains will translate into normal squats

Bench

170×4 -> 185×3

Not helluva big progress (if at all) but methinks I could have done 185×4 . I will see on 1 rm whether I really got stronger on those

Neutral grip DB press low incline

40×10-> 55×9

Seated Cable row med pronated grip (stricter form)

145×10 ->170×10

Attemp at stricter form (less cheating) so weight drop. I actually got back to the same weight I was doing with cheating.

Front Squat

145×6-> 165×6

Not really huge gains , but I am proud of them. I managed to stop being pussy and stopped using towel for cushioning.

 Rack Pulls from Kneecaps

305 x6 -> 330 x6

This is th eonly exercise which is directly related to deads . This month there was no work at the start phase (aside from speed deads) so I have some doubt whether my deads really got better. Plus this is helluva tiring exercise- my max volume was 4×6 on those and I think I strained something (hence my pain)

 One-Arm DB Push Press

50×6 ->65 x6

Well this is more of technique thing. My left arm is really weaker so all progress is bascially determined  by how much my left arm can do.

Close-grip Chin-ups

15×6 -> 35×6

Doest not really any different from normal chins . Weighted ones now .

DB Floor Press

55×8 -> 65 x7

Very hard on elbows actually

One-Arm DB Rows

60×8 -> 80×8

Well rows are sorta my strong point .Hence I am getting bigger and bigger dbs for those

There Was also crap load of accessory work on this program :

 Walking DB Lunges  to 20×4x8
 Reverse Crunches  to 3×20
 Prone Bridges   to 3×75s

 Prone Trap Raises  to 10×3x12
 Side-Lying External Rotations  to 10×3x12
 Side Bridges to 3×60s
 Pull-Throughs  to 150 x 3 x12

Kneeling Cable External Rotations  to 7.5×3x12