metaldrummer
Level 6 Valued Member
Currently I'm going by a new alias... Top Set Max Jones aka TSMJ or Big Baby Max Jones aka Top Set aka The Man Known as Metaldrummer aka Metaldrummer Top Hat Jones.
Metaldrummer's Journal
- Thread starter metaldrummer
- Start date
metaldrummer
Level 6 Valued Member
Decided to take one more day off to let my back and everything else recover more. Tomorrow should be a fun bench day and 3 x 5 squats...
Bench
Bar x 8
115 x 5
145 x 4
165 x 3
205 x 1
185 x 1+
Squats
Bar x 8
85 x 6
135 x 5
185 x 5
210 x 5
235 x 5
I'm hoping for my back-off + set to get 185 x 3 after the 205 single. Even tho I've changed some things I'm liking having a bit more of a routine where I know more or less what's in store. lol
Bench
Bar x 8
115 x 5
145 x 4
165 x 3
205 x 1
185 x 1+
Squats
Bar x 8
85 x 6
135 x 5
185 x 5
210 x 5
235 x 5
I'm hoping for my back-off + set to get 185 x 3 after the 205 single. Even tho I've changed some things I'm liking having a bit more of a routine where I know more or less what's in store. lol
metaldrummer
Level 6 Valued Member
April 2nd 2024
Dislocates and foam rolling back/hams
Bench
Bar x 8
85 x 6
110 x 5
145 x 4
165 x 3
205 x 1 (About 97.65% of current training max.)
185 x 3 (Probably could've gotten a fourth one but thought I'd end on a strong note. lol)
OHP
75 x 5
115 x 5 (Current 5rm?)
110 x 5
110 x 5
Goblet Squat Warmup
25 x 3, x 3, x 3 (Last set was technically later.)
Squats
Bar x 6
85 x 5
135 x 5
185 x 5
210 x 5
235 x 5 (Current 5rm with this weight? Don't know cuz I don't usually do 5's.
)
175 x 4 + 2 (Paused)
Bar x 6
Skullcrushers
(Started from floor since no one was round to spot. lol)
85 x 5
80 x 6
Barbell Curls
Bar x 8
95 x 6 (Current 6rm?)
90 x 6
Bar x 12 (Technically after everything else.)
DB Tricep Extensions
35 x 7 right, x 6 + 1 left
30 x 14 right, x 12 + 3 left
DB Curls
45 x 6 right, x 6 left
Hang for 35 + 15 seconds
More dislocates and foam rolling
Everything went well, hit all my reps including the 1+ for bench which turned out to be a good 3 reps after 205. I'm not used to 3 sets of 5 for squats tho. Probably won't train again until Friday which will make this a 2 day week, but I don't think it'll affect me negatively since I've probably needed some more recovery lately and I managed to squeak in 3 sets of 5 with OHP anyways. Friday will be OHP, Deads and maybe squats again but at 75% or less for squats, and less volume higher weight for OHP.
Body weight: 172.4 lbs
Total time: About 1 hr 50 mins
235 x 5
Dislocates and foam rolling back/hams
Bench
Bar x 8
85 x 6
110 x 5
145 x 4
165 x 3
205 x 1 (About 97.65% of current training max.)
185 x 3 (Probably could've gotten a fourth one but thought I'd end on a strong note. lol)
OHP
75 x 5
115 x 5 (Current 5rm?)
110 x 5
110 x 5
Goblet Squat Warmup
25 x 3, x 3, x 3 (Last set was technically later.)
Squats
Bar x 6
85 x 5
135 x 5
185 x 5
210 x 5
235 x 5 (Current 5rm with this weight? Don't know cuz I don't usually do 5's.
)175 x 4 + 2 (Paused)
Bar x 6
Skullcrushers
(Started from floor since no one was round to spot. lol)
85 x 5
80 x 6
Barbell Curls
Bar x 8
95 x 6 (Current 6rm?)
90 x 6
Bar x 12 (Technically after everything else.)
DB Tricep Extensions
35 x 7 right, x 6 + 1 left
30 x 14 right, x 12 + 3 left
DB Curls
45 x 6 right, x 6 left
Hang for 35 + 15 seconds
More dislocates and foam rolling
Everything went well, hit all my reps including the 1+ for bench which turned out to be a good 3 reps after 205. I'm not used to 3 sets of 5 for squats tho.
Probably won't train again until Friday which will make this a 2 day week, but I don't think it'll affect me negatively since I've probably needed some more recovery lately and I managed to squeak in 3 sets of 5 with OHP anyways. Friday will be OHP, Deads and maybe squats again but at 75% or less for squats, and less volume higher weight for OHP.Body weight: 172.4 lbs
Total time: About 1 hr 50 mins
235 x 5
Last edited:
Hung
Level 8 Valued Member
Damn u r strong
metaldrummer
Level 6 Valued Member
Hung
Level 8 Valued Member
Nein
metaldrummer
Level 6 Valued Member
April 5th 2024
Dislocates and foam rolling back/hams
OHP
Bar x 8
85 x 5
110 x 4
135 x 2
130 x 2
130 x 2
130 x 2
Seated DB Shoulder Press
60's x 4 (Current 4rm)
60's x 3
55's x 5
Barbell x 8
Squats
Bar x 7
85 x 6
135 x 5
175 x 3
210 x 3
235 x 4
Deadlifts
225 x 3 d/o
275 x 2 left over, right under
305 x 1 right over, left under
335 x 0 left over, right under (WTF? I shouldn't be failing 335!)
335 x 1 right over, left under
315 x 1 left over, right under
315 x 1 right over, left under
More dislocates and foam rolling
Not the best session... Feeling unmotivated and unfocused today. I couldn't live with myself if I had only made it in once this week tho. Shoulders went OK I guess, and I got the 4th rep for DB shoulder press with 60's that I missed last time. Deadlift was a throwaway session as far as I'm concerned. I'm not gonna worry too much about it tho until I finish my little squat program experiment.
Body weight: 172.8 lbs
Total time: About 1 hr 35 mins
Coming up...
Squat Week 4
210 x 5, 240 x 3, 265 x 1, 280 x 1+
Squat Week 5 (Last week)
195 x 3, 225 x 3, 255 x 3, 305+ x 1
Truth be told the last week I'm probably going to run it just like I would normally work up to a max. Something like...
210 x 2, 235 x 1, 265 x 1, 290 x 1, 305 x 1
I don't think I'm gonna try to hit 315 yet, but we'll see.
Dislocates and foam rolling back/hams
OHP
Bar x 8
85 x 5
110 x 4
135 x 2
130 x 2
130 x 2
130 x 2
Seated DB Shoulder Press
60's x 4 (Current 4rm)
60's x 3
55's x 5
Barbell x 8
Squats
Bar x 7
85 x 6
135 x 5
175 x 3
210 x 3
235 x 4
Deadlifts
225 x 3 d/o
275 x 2 left over, right under
305 x 1 right over, left under
335 x 0 left over, right under (WTF? I shouldn't be failing 335!)
335 x 1 right over, left under
315 x 1 left over, right under
315 x 1 right over, left under
More dislocates and foam rolling
Not the best session... Feeling unmotivated and unfocused today. I couldn't live with myself if I had only made it in once this week tho. Shoulders went OK I guess, and I got the 4th rep for DB shoulder press with 60's that I missed last time. Deadlift was a throwaway session as far as I'm concerned. I'm not gonna worry too much about it tho until I finish my little squat program experiment.
Body weight: 172.8 lbs
Total time: About 1 hr 35 mins
Coming up...
Squat Week 4
210 x 5, 240 x 3, 265 x 1, 280 x 1+
Squat Week 5 (Last week)
195 x 3, 225 x 3, 255 x 3, 305+ x 1
Truth be told the last week I'm probably going to run it just like I would normally work up to a max. Something like...
210 x 2, 235 x 1, 265 x 1, 290 x 1, 305 x 1
I don't think I'm gonna try to hit 315 yet, but we'll see.
Last edited:
Hung
Level 8 Valued Member
It's time for s.u.m.o my friend
metaldrummer
Level 6 Valued Member
Tried it once and hated it. I'm a back guy. I think I might start deadlifting once a week tho and alternating between dynamic and heavy. Right now I just need to survive for squats tho anyways. Lol
metaldrummer
Level 6 Valued Member
Ugh why do I have to do a set of 5 and 3 before 280 x 1+? I think I'm gonna take up badminton or something.
metaldrummer
Level 6 Valued Member
April 8th 2024
Dislocates and foam rolling back/hams
Bench
Bar x 8
85 x 6
115 x 4
140 x 3
160 x 3 (Paused)
200 x 2 (First rep paused, 2nd not sure?)
180 x 3 (Paused)
Goblet Squat Warmup
35 x 3, x 3
Squats
Bar x 7
85 x 5
135 x 5
175 x 3
210 x 4
240 x 1
265 x 1
280 x 2 (Felt the first rep was too high but I think it still just broke parallel.)
240 x 3
175 x 5
Skullcrushers
90 x 8 (Current 8rm)
85 x 7
Barbell Curls
Bar x 8
95 x 6
90 x 6
Bar x 12
DB Tricep Extensions
35 x 10 right, x 7 + 4 left
DB Curls
45 x 7 right, x 6 + 2 left
Hamstring Curls
155 x 8
195 x 6
175 x 9 + 2
Leg Extensions
155 x 10
Hang for 40 + 10 seconds
More dislocates and foam rolling
Good session... Hit all my reps and triceps were feeling strong surprisingly. 280 x 2 felt a bit rough on the second rep but I think my form was slightly better than the previous time. I felt the first rep was a bit high but I think it still just broke parallel. Wednesday will be dynamic bench and OHP.
Body weight: 173.8 lbs
Total time: About 1 hr 50 mins
280 x 2
Dislocates and foam rolling back/hams
Bench
Bar x 8
85 x 6
115 x 4
140 x 3
160 x 3 (Paused)
200 x 2 (First rep paused, 2nd not sure?)
180 x 3 (Paused)
Goblet Squat Warmup
35 x 3, x 3
Squats
Bar x 7
85 x 5
135 x 5
175 x 3
210 x 4
240 x 1
265 x 1
280 x 2 (Felt the first rep was too high but I think it still just broke parallel.)
240 x 3
175 x 5
Skullcrushers
90 x 8 (Current 8rm)
85 x 7
Barbell Curls
Bar x 8
95 x 6
90 x 6
Bar x 12
DB Tricep Extensions
35 x 10 right, x 7 + 4 left
DB Curls
45 x 7 right, x 6 + 2 left
Hamstring Curls
155 x 8
195 x 6
175 x 9 + 2
Leg Extensions
155 x 10
Hang for 40 + 10 seconds
More dislocates and foam rolling
Good session... Hit all my reps and triceps were feeling strong surprisingly. 280 x 2 felt a bit rough on the second rep but I think my form was slightly better than the previous time. I felt the first rep was a bit high but I think it still just broke parallel. Wednesday will be dynamic bench and OHP.
Body weight: 173.8 lbs
Total time: About 1 hr 50 mins
280 x 2
metaldrummer
Level 6 Valued Member
April 10th 2024
Dislocates and foam rolling back/hams
Goblet Squat
25 x 4, x 4, x 4
Bench
Bar x 8
75 x 6
105 x 5
125 x 3
135 x 3
135 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
OHP
75 x 5
115 x 5
115 x 5 (Set PR for this weight.)
115 x 5
95 x 3 (Cut the last rep with 115 a tad short so I did a drop set. lol)
Bar x 8
More dislocates and foam rolling
Had to go fairly light for bench, but even so I can tell my endurance/recovery for upper body is improving. OHP went well and I was able to just stick to 115 for 3 x 5 instead dropping down 5lbs. Friday will be light squats at probably no more than 70%, heavy OHP and some moderate back accessories. I want to be fairly recovered Monday for hopefully working up to a new squat max.
Body weight: 174.6 lbs
Total time: About 40 mins
Dislocates and foam rolling back/hams
Goblet Squat
25 x 4, x 4, x 4
Bench
Bar x 8
75 x 6
105 x 5
125 x 3
135 x 3
135 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
OHP
75 x 5
115 x 5
115 x 5 (Set PR for this weight.)
115 x 5
95 x 3 (Cut the last rep with 115 a tad short so I did a drop set. lol)
Bar x 8
More dislocates and foam rolling
Had to go fairly light for bench, but even so I can tell my endurance/recovery for upper body is improving. OHP went well and I was able to just stick to 115 for 3 x 5 instead dropping down 5lbs. Friday will be light squats at probably no more than 70%, heavy OHP and some moderate back accessories. I want to be fairly recovered Monday for hopefully working up to a new squat max.
Body weight: 174.6 lbs
Total time: About 40 mins
metaldrummer
Level 6 Valued Member
April 12th 2024
Dislocates and foam rolling back/hams
OHP
Bar x 8
85 x 5
115 x 3
130 x 1
145 x 1 (About fkn time. lol)
105 x 6 (Technically this was after db shoulders.)
Seated DB Shoulder Press
65's x 1 (Bit too heavy. I guess this is a 1rm for dumbells tho. lol)
60's x 4
60's x 4 (Set max for this weight.)
Squats
Bar x 7
85 x 5 or 6?
135 x 5
175 x 3
205 x 4
205 x 4
205 x 4
135 x 6
Pull-ups
BW x 4, x 3, x 2 + 1
DB Rows
75 x 6 right, x 6 left
75 x 5 right, x 5 left
70 x 6 right, x 6 left
DB Shrugs
70's x 12
70's x 12
60's x 8, x 6 + 4
Hang for 34 + 6 seconds
More dislocates and foam rolling
Finally got 5 more lbs on my OHP max which I'm fairly happy about considering that I'm not even fresh at all. Also got a new set max on my 2nd set of db shoulder press. 65's were too heavy for today tho, even tho I did technically get one good rep. lol Also messed around with lowbar position for squats, but I'm not sure if I'm going to use it or not when I hopefully find a new max next squat session. It just doesn't feel great tbh and I'm not used to it. That being said, I think my form might have looked a bit tighter on video with a lower bar position, so we'll see. lol
Body weight: 173.6 lbs
Total time: About 1 hr 45 mins
205 x 4
Dislocates and foam rolling back/hams
OHP
Bar x 8
85 x 5
115 x 3
130 x 1
145 x 1 (About fkn time. lol)
105 x 6 (Technically this was after db shoulders.)
Seated DB Shoulder Press
65's x 1 (Bit too heavy. I guess this is a 1rm for dumbells tho. lol)
60's x 4
60's x 4 (Set max for this weight.)
Squats
Bar x 7
85 x 5 or 6?
135 x 5
175 x 3
205 x 4
205 x 4
205 x 4
135 x 6
Pull-ups
BW x 4, x 3, x 2 + 1
DB Rows
75 x 6 right, x 6 left
75 x 5 right, x 5 left
70 x 6 right, x 6 left
DB Shrugs
70's x 12
70's x 12
60's x 8, x 6 + 4
Hang for 34 + 6 seconds
More dislocates and foam rolling
Finally got 5 more lbs on my OHP max which I'm fairly happy about considering that I'm not even fresh at all. Also got a new set max on my 2nd set of db shoulder press. 65's were too heavy for today tho, even tho I did technically get one good rep. lol Also messed around with lowbar position for squats, but I'm not sure if I'm going to use it or not when I hopefully find a new max next squat session. It just doesn't feel great tbh and I'm not used to it. That being said, I think my form might have looked a bit tighter on video with a lower bar position, so we'll see. lol
Body weight: 173.6 lbs
Total time: About 1 hr 45 mins
205 x 4
metaldrummer
Level 6 Valued Member
April 16th 2024
Dislocates and foam rolling back/hams
Bench
Bar x 8
85 x 6
105 x 5
135 x 5
155 x 5
175 x 5
Skullcrushers
95 x 5 (Current 5rm)
85 x 8
Goblet Squat Warmup
25 x 4, x 4, x 4
Squats
Bar x 6
85 x 5
135 x 5
175 x 3
210 x 2
235 x 1
265 x 1
285 x 1
305 x 1 (Current 1rm)
315 x 0 (f***)
225 x 5
135 x 4
DB Tricep Extensions
35 x 10 right, x 7 + 3 left
DB Curls
45 x 8 right, x 6 + 2 left
Hang for 40 + 6 seconds
More dislocates and foam rolling
Guess my 5 week squat program worked after all. lol I'm not too bummed about failing 315 because I'm pretty sure I could've gotten it if I hadn't done 285 and 305 first, but either way it's RIGHT fuckin there. I only really planned on going up to 305 anyways, but I figured I had to go for 315 after I got 305. Also, I'm experimenting with low bar position which might not be the best thing to do when finding a new max, but besides feeling like s*** I think it's giving me a more solid squat form. Now I have to figure out where to go from here... I might take a week deload and then start the program again from the actual beginning, or maybe do something else. Not quite sure yet.
Body weight: 174.2 lbs
Total time: About 1 hr 35 mins
285 x 1
305 x 1
315 x 0
Dislocates and foam rolling back/hams
Bench
Bar x 8
85 x 6
105 x 5
135 x 5
155 x 5
175 x 5
Skullcrushers
95 x 5 (Current 5rm)
85 x 8
Goblet Squat Warmup
25 x 4, x 4, x 4
Squats
Bar x 6
85 x 5
135 x 5
175 x 3
210 x 2
235 x 1
265 x 1
285 x 1
305 x 1 (Current 1rm)
315 x 0 (f***)
225 x 5
135 x 4
DB Tricep Extensions
35 x 10 right, x 7 + 3 left
DB Curls
45 x 8 right, x 6 + 2 left
Hang for 40 + 6 seconds
More dislocates and foam rolling
Guess my 5 week squat program worked after all. lol I'm not too bummed about failing 315 because I'm pretty sure I could've gotten it if I hadn't done 285 and 305 first, but either way it's RIGHT fuckin there. I only really planned on going up to 305 anyways, but I figured I had to go for 315 after I got 305. Also, I'm experimenting with low bar position which might not be the best thing to do when finding a new max, but besides feeling like s*** I think it's giving me a more solid squat form. Now I have to figure out where to go from here... I might take a week deload and then start the program again from the actual beginning, or maybe do something else. Not quite sure yet.
Body weight: 174.2 lbs
Total time: About 1 hr 35 mins
285 x 1
305 x 1
315 x 0
metaldrummer
Level 6 Valued Member
Almost forgot, since I am the depth nazi, 305 depth... Hip crease might have actually been slightly lower than where I put the dot, but either way I think it's a good lift. Which is fortunate because otherwise I was going to go draw a bath.
Hung
Level 8 Valued Member
Do this then take 2-3 weeks to build up to 315. I think it's there
metaldrummer
Level 6 Valued Member
Thx... I might actually just run the last 3 weeks of the program I was half following. lol
I sort of was just planning on running it to this week (week 9) and treating the 110% x 1 as my new max, but I could try to hit 315 for the supposed meet week and then deload if I felt I needed to.
metaldrummer
Level 6 Valued Member
metaldrummer
Level 6 Valued Member
So, I think the game plan is I'm going to finish up the last 3 weeks of this program for squats along with bench and then deload...
Week 10
Bench: 150 x 5, 170 x 3, 190 x 1, 200 x 1+
Squat: 185 x 5, 220 x 5, 245 x 5
Deadlift: Not sure lol
Week 11
Bench: Deload? (I'll probably not totally deload here but maybe do like 3 x 5 with 85% or so and of course OHP work I've been doing already.)
Squat: 225 x 5, 250 x 3, 285 x 1
Week 12
Bench: 145 x 4, 170 x 2, 195 x 1, 215 x 1
Squat: 210 x 2, 235 x 1, 265 x 1, 290 x 1, 315 x 1
Deadlift: Work up to 355
Week 13
DELOAD lol
The way this would pan out I can actually go for a new max in all 3 lifts on the last week, take a deload week, and then start fresh the next week. I think even tho I haven't followed the peak program to a T it's helped me see how progression can work, and honestly it's not all that different than what I've done in the past. It's just a little bit more thought out. lol I think it's worked great tho for someone who does ejnoy maxing out.
Week 10
Bench: 150 x 5, 170 x 3, 190 x 1, 200 x 1+
Squat: 185 x 5, 220 x 5, 245 x 5
Deadlift: Not sure lol
Week 11
Bench: Deload? (I'll probably not totally deload here but maybe do like 3 x 5 with 85% or so and of course OHP work I've been doing already.)
Squat: 225 x 5, 250 x 3, 285 x 1
Week 12
Bench: 145 x 4, 170 x 2, 195 x 1, 215 x 1
Squat: 210 x 2, 235 x 1, 265 x 1, 290 x 1, 315 x 1
Deadlift: Work up to 355
Week 13
DELOAD lol
The way this would pan out I can actually go for a new max in all 3 lifts on the last week, take a deload week, and then start fresh the next week. I think even tho I haven't followed the peak program to a T it's helped me see how progression can work, and honestly it's not all that different than what I've done in the past. It's just a little bit more thought out. lol I think it's worked great tho for someone who does ejnoy maxing out.