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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: MisterMagoo on January 19, 2008, 12:52:18 PM
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hey, might as well make one of these. keep track of my workouts and whatnot, since i never do.
wednesday - bench day.
flat bench:
empty bar warmup
135x10
185x10
225x10
(all paused after this point)
275x3
295x3
315x2
335x0 - total bomb, lowered too far on my stomach
335x1
315x3
225x22 - not paused, obviously.
incline DB:
100x10
100x10
100x10
standing behind-the-neck press:
95x10
135x8
135x8
135x6
pullups:
4x10-12 - yes, i suck at pullups
rear DB laterals:
35x12
35x12
35x12
v-bar pushdowns:
3x15 - full stack, i forget how much the weight is
EZ bar curls:
85x12
125x12
125x12
THURSDAY - squat day
pause squats: full depth, pause for a quick two count.
135x5
225x5
275x5
315x3 - belt on at this point
365x3
365x2
sumo pulls: quick sets, no belt
315x5
315x5
365x3
365x3
glute-ham raises:
50 - worked my way up to 50 reps over the course of a few sets
db shrugs: way light, pulled the db's up along my sides high as i could
70x15
70x15
70x15
abs: on the GHR unit
3x20
SATURDAY: bench assistance
close-grip bench: just inside shoulder-width
empty bar warmup
135x10
185x10
225x8
275x3
295x3
295x3
315x3 - help on rep 3. probably a lot of help. :P
225x12
225x10
standing behind-the-neck presses:
95x8
115x10
115x10 - still toast from the close-grip
underhand BB rows:
135x12
225x10
225x10
225x10
set of 10 pullups
db front raises:
35x12
35x12
35x12
dips:
3x15 with bodyweight
rope hammer curls:
65x12
65x12
65x12
bodyweight at this point is around 235. this is going to sound dumb as hell, but i was at GNC and the dude there gave me some crazy deals on nitro-tech that ended up making it the cheapest protein in the store. i swear on my life i put 6 pounds on in the past two weeks with this stuff without a single change in my diet. i can't explain it.
all righty, now we've got the ball rolling. let's get this shit started.
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good stuff, i'm thinking about doing both squats and deadlifts on the same day as well, i can't recover for either one when i do them on different days so i'm hoping the full week off will give my lower back plenty of recovery time.
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good stuff, i'm thinking about doing both squats and deadlifts on the same day as well, i can't recover for either one when i do them on different days so i'm hoping the full week off will give my lower back plenty of recovery time.
i actually do a variant of each twice a week. however i've stopped actually heavy pulling every week. monday i went for heavy good mornings, and then a few triples on no-belt pulls while standing on a 5" block. i do something like that for 2-3 weeks, plus box or pause squats on squat day, and then go for a single on the lift itself one week to see where i'm at.
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i actually do a variant of each twice a week. however i've stopped actually heavy pulling every week. monday i went for heavy good mornings, and then a few triples on no-belt pulls while standing on a 5" block. i do something like that for 2-3 weeks, plus box or pause squats on squat day, and then go for a single on the lift itself one week to see where i'm at.
but you always do them together on the same day, right?
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but you always do them together on the same day, right?
well, yes and no. i train a variant of each on both monday and thursday, so i'll be doing some kinda squat and some kinda deadlift in the same workout. but if i'm going for a 1RM, i split them up.
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how long do your workouts take? Whats the diet like? Any supplements?
Awesome journal btw 8)
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Good stuff magoo! 8)
How about those glute ham raises? do you have that piece of equipment in your gym designed for those? That's pretty damn impressive that you can do them. I find them to be one of the hardest exercises in the world. :P
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how long do your workouts take? Whats the diet like? Any supplements?
Awesome journal btw 8)
thanks man. most take about an hour and a half, more or less depending on how much time i waste sitting around. supps: white flood and green bulge (NO2/creatine), and whatever protein i get for cheap.
How about those glute ham raises? do you have that piece of equipment in your gym designed for those? That's pretty damn impressive that you can do them. I find them to be one of the hardest exercises in the world. :P
yeah we have a unit for it. they're a bastard, but absolutely fantastic for the muscles in question. a buddy of mine, if you can believe it, does them while holding a plate against his chest. no surprises, he pulls over 600. :P
anyway...
MONDAY - deadlifts
regular old deadlifts: i didn't have my belt, it sucked. paused on the floor between reps.
135x5
225x5
315x5
365x3
405x3
455x1
475x1
485x1 - shitty chalk, too. i'm not sure if i'd count this rep since the bar slipped near the top and i had to put it down again. oh well
pulls off a platform:
315x5
315x5
315x5
pause squats: rock bottom, full pause
135x6
225x6
275x5
275x5
one-leg leg presses: easy stuff
345x12/12
345x12/12
345x12/12
sissy squats:
3x12
abs: various leg raises and crunches, 12-15 reps apiece for 5 sets.
today's weight: 233.
notes: i'm not sure i'd count today as my "regular deadlift" attempts, but i will anyway and go back to the good mornings for the next two weeks.
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damn that's alot of volume man! SICK STUFF!
how come you're not pushign it with 3 wheels in the squats? if you're going to start pausing at the bottom..do box squats and get a shitload more benefit out of it. no joke!
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damn that's alot of volume man! SICK STUFF!
how come you're not pushign it with 3 wheels in the squats? if you're going to start pausing at the bottom..do box squats and get a shitload more benefit out of it. no joke!
thanks man. i do love the volume. ;D
if i'm using the belt, i can usually get pause squats with 3 wheels for sets of 5-6. got that triple with 365 last week. but without a belt and after the pulls? hell no. :P
i do like box squats pretty often though, i'll admit. i'll probably go heavy on those with 4 plates or so on thursday.
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Good to see your log on here. Any more heart issues since the last scare? I ask because it looks like you're hittin' the weights pretty hard and heavy with lots of volume.
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Good to see your log on here. Any more heart issues since the last scare? I ask because it looks like you're hittin' the weights pretty hard and heavy with lots of volume.
nah, so far it's all good. i'm hitting it heavy, sure, but honestly the volume is pretty standard i think (though i might be overdoing the assistance). the way i look at it, you could always do more sets of your core lift. train the muscles by making them do what you want them to do. when i did a BB-type routine i might have four sets of my main lift, now i aim for at least 8.
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i never work out on tuesdays, but i felt amped, so off i went.
TUESDAY - bench
flat bench: all reps paused
empty bar warmup
135x8
185x6
225x5
275x3
295x3
315x1
335x1
345x1 - BOO YAH!!!
315x3
incline DB:
85x12
110x8
110x8
pulldowns: underhand grip
180x12
190x12
200x10
210x10
front plate raises: a friend got me to try these in drop-set fashion. ouch.
45/35/25x10/12/14
45/35/25x12/14/16
DB rear raises:
35x12
40x12
40x12
DB extensions: two DB's, on an incline bench
45x10
45x10
DB curls: simultaneously
40x12
42.5x12
42.5x10
weight: 235
notes: first off, hitting 345 felt fucking awesome. and if you're wondering about my volume, realize that after i finish my two pressing exercises, the rest time drops and i'm not really going to failure and grinding out reps. at that point a lot of what i do is either getting blood into the muscles or "prehab" type work. so it makes my necessary recovery time go down as opposed to if i was killing myself on every set.
and as for why i do so much on my main lift, practice makes perfect, y'know? and here's a picture. a really stupid looking picture. hahaha epic tough-guy skullcap, did you forget your tap-out shirt?? ::)
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nice build man! AND NICE PRESSING!
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nice build man! AND NICE PRESSING!
thanks man! 8) maybe if i could get my pull up there, i'd be doing okay! :P
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Looking very good Magoo. 8)
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Looking very good Magoo. 8)
thank ya. 8)
how goes the prep for your meet?
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thanks man! 8) maybe if i could get my pull up there, i'd be doing okay! :P
then do exercises to HELP your pull..don't max on a pull for about amonth and do one day of heavy rack pulls, do another day of heavy good mornings..and then do alot of box squats on your squatting days and your numbers will fly. Anything less than 600 now just isn't working when last summer 550 seemed impossible. Plug away at the FREE WEIGHT HEAVY SHIT that helps your pulling. Box squats benefit more than just your squats. No amount of leg curls or bodyweight hypers is going to get you there. If you want to make fast progress...you MUST get bands. CHains are nice but bands are GOLDEN!
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then do exercises to HELP your pull..don't max on a pull for about amonth and do one day of heavy rack pulls, do another day of heavy good mornings..and then do alot of box squats on your squatting days and your numbers will fly. Anything less than 600 now just isn't working when last summer 550 seemed impossible. Plug away at the FREE WEIGHT HEAVY SHIT that helps your pulling. Box squats benefit more than just your squats. No amount of leg curls or bodyweight hypers is going to get you there. If you want to make fast progress...you MUST get bands. CHains are nice but bands are GOLDEN!
haha, so far that's what i started doing! i don't do much on the rack pulls, but i'm using GM's as my main lift on pull days for 2-3 weeks between checking out where my deadlift is, and definitely on the box squats. i'll be on those tomorrow.
you really think the bands will help? that strikes me as odd since i'm not lifting in a suit and my lockout is all right. might piss around with them for speed work though
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haha, so far that's what i started doing! i don't do much on the rack pulls, but i'm using GM's as my main lift on pull days for 2-3 weeks between checking out where my deadlift is, and definitely on the box squats. i'll be on those tomorrow.
you really think the bands will help? that strikes me as odd since i'm not lifting in a suit and my lockout is all right. might piss around with them for speed work though
haha they have no bearing suit or not... they build speed and explosive strength. The bands don't care what you're wearing..the resistance is all the same.
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thank ya. 8)
how goes the prep for your meet?
Kick ass, dude. I got my training log on the PL board. 225 is not out of reach. 8)
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Got any meets planned?
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Got any meets planned?
there's an ADAU single-lift meet in my hometown on Feb 23rd and I might hit that just for the heck of it (i.e. not really train to peak for it). at the end of march there's another full ADAU meet and i think i might go for that one. i'll have to start training to peak next week though, my left pec feels a little strained.
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there's an ADAU single-lift meet in my hometown on Feb 23rd and I might hit that just for the heck of it (i.e. not really train to peak for it). at the end of march there's another full ADAU meet and i think i might go for that one. i'll have to start training to peak next week though, my left pec feels a little strained.
What's ADAU? There are so many PL feds, I can't keep them straight.
I'm competing Feb 23 too! :D
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What's ADAU? There are so many PL feds, I can't keep them straight.
I'm competing Feb 23 too! :D
stands for the Anti Drug Athletes United. it's basically the only raw meets around here. i could be suicidal and do an IPA or IPF meet, but... nah.
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stands for the Anti Drug Athletes United. it's basically the only raw meets around here. i could be suicidal and do an IPA or IPF meet, but... nah.
I'm still getting familiar with all the feds. I'm doing APF Feb 23, and I am considering a USPF meet in March. PL is very fragmented.
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I'm still getting familiar with all the feds. I'm doing APF Feb 23, and I am considering a USPF meet in March. PL is very fragmented.
truth. look on powerliftingwatch, there's gotta be 60 different federations. it's ridiculous. anyway...
THURSDAY - squat day
box squat with bands: purples. according to a chart i found on PLwatch, they hit around 90-100 pounds at the top for my height.
45x5 - i'm listing the bar weight here.
135x5
185x5
225x5
275x5
315x3 - belt on
365x2
385x1
405x1 - i'm totally not used to this shit. my form slipped a bit here but, hey, almost 500lbs at the top.
front squats: no belt, all the way down
135x10
185x8
205x6
225x5
225,135x5,10 - quick drop set to get the blood flowing
stiff-leg DLs: standing on a 4" block
135x15
225x13
225x12
225x10
GHRs:
3x10 - shitty
abs: random ab work for about 5 minutes
DB shrugs: quick and easy
85x12
85x12
85x12
weight: 232
yo wicked, i think you're right about these bands. i'm lovin' it! ;D plus, i work out at a college gym with all the "get a pump before we go to the bar" types, so me standing there in my skully with 405 on the bar and bands with boxes in the rack beside a dude using 185 with the pussy pad for partials? priceless. ;D
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hey MM, you ever try really heavy rest paused movements to increase strength? Low rep, ultra heavy RP's got me strong as heck a few years ago when I was trying to up my bench...
just wonderin'
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hey MM, you ever try really heavy rest paused movements to increase strength? Low rep, ultra heavy RP's got me strong as heck a few years ago when I was trying to up my bench...
just wonderin'
how do you mean? all my reps are paused when i bench, but if this is a different technique entirely then i'm definitely curious about it.
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how do you mean? all my reps are paused when i bench, but if this is a different technique entirely then i'm definitely curious about it.
there's a couple of different ways to do them but when I used it to up my bench weight I would take a weight that I could get for 2 or 3 reps, I'd do a couple and if I was at the point of failure I'd rack it, rest about 10 seconds and go again, maybe I'd get 1 rep, I'd rack it rest about 10 seconds and go again, I'd keep going like this until I totally failed. Metzer used this tech. alot.
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there's a couple of different ways to do them but when I used it to up my bench weight I would take a weight that I could get for 2 or 3 reps, I'd do a couple and if I was at the point of failure I'd rack it, rest about 10 seconds and go again, maybe I'd get 1 rep, I'd rack it rest about 10 seconds and go again, I'd keep going like this until I totally failed. Metzer used this tech. alot.
hm. it does sound interesting. i'm not sure how well it'd work for increasing absolute strength but it sounds absolutely beastly for packing size on.
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hm. it does sound interesting. i'm not sure how well it'd work for increasing absolute strength but it sounds absolutely beastly for packing size on.
I combined that with heavy ass neagative only movements and my bench shot up, it was the only time I really ever tried to push the limits with what I could bench press.
instead of moving say 315*2 you can actually move 315*5 or 6 it's just spread out a little more, I don't know how many pure strength trainers use it so.....take it for what it's worth.
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I combined that with heavy ass neagative only movements and my bench shot up, it was the only time I really ever tried to push the limits with what I could bench press.
instead of moving say 315*2 you can actually move 315*5 or 6 it's just spread out a little more, I don't know how many pure strength trainers use it so.....take it for what it's worth.
i did that today on close grips, had no spot and had to take the weight off the racks myself and couldn't get the damn bar centered over my chest the way i wanted it so i did a RP set and was pumped as fucck when i was done.
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Magoo, when's your next meet?
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Magoo, when's your next meet?
ideally? feb 23rd, last saturday of the month. then one on march, i think, 29th. the feb 23rd is a single-lift meet, i'll probably hit bench that day.
SATURDAY - bench assistance
close-grip: index inside the smooth
135x15
185x10
225x5
275x3
315x2 1/2 - help on the third again
bench rep-out: why not?
225x22
standing shoulder press:
135x8
135x6
135x6
DB standing shoulder press:
50x10
50x10
cable rows:
200x10
200x10
200x10
pullups:
3x10
bar front raises:
45x12
55x12
65x10
straight bar curls:
65x12
65x12
65x12
65x12
65x12
rope pushdowns:
60x15
60x15
60x15
notes: here's a video of my close-grip maxing and the bench rep-out. i know my ass came up, but keep in mind i'm just fucking around. when i hit the paused benches i'm aiming for competition form. this is me trying shit out. and the angle makes it look like my arms are about 11" hahaha.
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That's right bitch! I told you that shit would feel good and watch your raw speed and power explode up! I've noticed a HUGE difference in my squatting since I started using bands! I blew the hell out of my raw box squat goal yesterday after having used bands for a few weeks now.
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That's right bitch! I told you that shit would feel good and watch your raw speed and power explode up! I've noticed a HUGE difference in my squatting since I started using bands! I blew the hell out of my raw box squat goal yesterday after having used bands for a few weeks now.
ahahah, i'm starting to see the ways. a few weeks of heavy GMs on my pull day and box squats with bands on squat day and hopefully things'll be on the up and up. ;D
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ahahah, i'm starting to see the ways. a few weeks of heavy GMs on my pull day and box squats with bands on squat day and hopefully things'll be on the up and up. ;D
yep...getting stronger in the good mornings not only helps you out of the hole in a deep squat but can also save the lift if you end up leaning too far forward.
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MONDAY - pull day
good mornings:
135x10
225x8
275x5
315x3 - belt on here
365x3
285x3
405x2 - might have gotten 3, but didn't like how it felt
speed pulls: double looped light bands, standing on a 5" box. from what elite's site says (http://www.elitefts.com/articles/article-faq/default.asp), that means i probably had about 235 or so at the top (which felt accurate).
135x5
225x3
315x3
315x3
315x2 - my grip was shitting out on me. still though, ~540 pounds at lockout ain't terrible.
pendlay rows: again with a big deficit
135x10
185x8
185x8
GHR:
3x15
seated shrugs:
100x15
100x15
100x15
abs: jackknife crunches
4x15
calves: goofy calf machine
230x15 - no real rest between sets. just enough to shake loose
230x15
230x15
230x15
weight: 234
notes: i sunk those good mornings deep, boy. after the set with 405 i felt like my head was going to explode. it was rough. :-X
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get the boar lower on your back for heavy good mornings... just at the legal depth just below the delts to keep it from killing your neck and rolling forward onto you and making your face want to pop. Lower bar with wider grip helps a ton just like it does on squatting.
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speed pulls: double looped light bands, standing on a 5" box. from what elite's site says (http://www.elitefts.com/articles/article-faq/default.asp), that means i probably had about 235 or so at the top (which felt accurate).
135x5
225x3
315x3
315x3
315x2 - my grip was shitting out on me. still though, ~540 pounds at lockout ain't terrible.
holy hell! :o NICE WORK!
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get the boar lower on your back for heavy good mornings... just at the legal depth just below the delts to keep it from killing your neck and rolling forward onto you and making your face want to pop. Lower bar with wider grip helps a ton just like it does on squatting.
yeah man. what sucks, though, is that the squat racks here have the hooks RIGHT where my hands want to go. it's tricky to get my grip wide enough. >:(
holy hell! :o NICE WORK!
haha, thanks man. not quite your numbers, but i'm on the road. it's funny i'm basically adopting your SQ/DL routine just with higher volume. i like the look of it and obviously it produces results. ;D
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yeah man. what sucks, though, is that the squat racks here have the hooks RIGHT where my hands want to go. it's tricky to get my grip wide enough. >:(
haha, thanks man. not quite your numbers, but i'm on the road. it's funny i'm basically adopting your SQ/DL routine just with higher volume. i like the look of it and obviously it produces results. ;D
yeah results you could say that hahaha..well it works for me anyway....and our racks here do the same to me..so i have to unrack it narrow...slowly get it lower and widen my grip..and then when I'm done doing the movement...bring the bar BACK UP my back by rolling and hiking it up and narrowing my grip.
not hte safest thing but it's the only way I can do it.
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yeah results you could say that hahaha..well it works for me anyway....and our racks here do the same to me..so i have to unrack it narrow...slowly get it lower and widen my grip..and then when I'm done doing the movement...bring the bar BACK UP my back by rolling and hiking it up and narrowing my grip.
not hte safest thing but it's the only way I can do it.
hah, i do the same, actually. i can get it low as i need to with the narrow grip (flexible shoulders), but unless i widen, it'll roll up my neck on the way down. real pain in the ass.
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hah, i do the same, actually. i can get it low as i need to with the narrow grip (flexible shoulders), but unless i widen, it'll roll up my neck on the way down. real pain in the ass.
dude I had 500 roll up to the base of my skull and I about shit my entire large intestine out trying to get the fuck back up..
I wonder how stronger you'd be if you cut down the volume and worked HARDER with fewer sets.
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I wonder how stronger you'd be if you cut down the volume and worked HARDER with fewer sets.
i wonder, too. i really do put my all into all the sets. even with 135 i'm pushing it with the same force i push into 345. a few guys on elite and other sites told me to do a lot of your main lift. i know my volume is high on assistance, but i really ratchet down the overall intensity of those (shorter rest, etc) in comparison to the big lift.
TUESDAY - bench
bench: every rep paused.
bar warmup
135x8
185x5
225x5
275x3
325x3
325x2.5 - help on the third
275x8 - this one surprised me.
bench 30's: like 21's, only on the bench. good to get blood through the joints.
135x30
155x27 - form started falling apart.
high incline DB press: on the adjustable bench, one down from vertical
75x10
90x6
90x7
DB bench: light here
100x13
100x8
pulldowns:
12x10
12x10
12x10
12x10 - i have no idea what the weight is here, just that it was pin 12
DB front raises: seated, like in dennis james' video
22.5x12
22.5x12
22.5x12
hammer curls:
45x10
60x10
60x10
60x10
then i did a few sets of super light pushdowns for sets of 15-20 just to get my elbows moving, and a long set of flies to stretch out my chest. i hardly count it because i put nearly no effort into it.
weight: 233
notes: dude. 325x2x3? badass. i'm well on the road to a 365 paused bench by summer. this is awesome.
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i wonder, too. i really do put my all into all the sets. even with 135 i'm pushing it with the same force i push into 345. a few guys on elite and other sites told me to do a lot of your main lift. i know my volume is high on assistance, but i really ratchet down the overall intensity of those (shorter rest, etc) in comparison to the big lift.
That's right! Grip that bar like you're going to put hand prints on that shit and press it hard! Speed is everything in the bench press on the eccentric and concentric both! I used to take 5-7 seconds on heavy shit to get to the bottom and coudln't figure out why I hadn no strength.. I was doing fucking negatives fighting the weight on the way down! I'm getting better at it.. I would say push as hard and as fast as you can to build explosive power! Make those fucking p lates rattle baby! I explode with 135 and 185 on DE speed days so fast my shoulders hop up a little. I would warm up doing a few sets with just the bar for higher reps to get your groove worked in and your "muscle memory" in check and see how that helps you handle heavier shit. Helps me a ton!
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nice benching dude, are you just pushing it on bench every week without break or are you rotating ME exercises? Just wondering. Also, whats with the "bar warmups"? ;D I always either start with 65 or 95 on the bar, and I bench 2/3rds of what you do...
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nice benching dude, are you just pushing it on bench every week without break or are you rotating ME exercises? Just wondering. Also, whats with the "bar warmups"? ;D I always either start with 65 or 95 on the bar, and I bench 2/3rds of what you do...
i like the bar warmup because it's weightless. i just stretch my shoulders out, get my "groove" before i start to use any weight. i figure before i put any actual resistance on there, i should just get the feel going.
rotating out my bench exercise has never worked for me. it helps my squat and pull, but not my bench. so i just cycle between triples and singles on my main day, and then on my assistance day i switch amongst heavy close-grip, sets of 10-12 on close-grip, and bands. that's worked a lot better for me.
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i like the bar warmup because it's weightless. i just stretch my shoulders out, get my "groove" before i start to use any weight. i figure before i put any actual resistance on there, i should just get the feel going.
rotating out my bench exercise has never worked for me. it helps my squat and pull, but not my bench. so i just cycle between triples and singles on my main day, and then on my assistance day i switch amongst heavy close-grip, sets of 10-12 on close-grip, and bands. that's worked a lot better for me.
same here..to get a bigger bench I have to bench with doubles and triples.. and then retest after a few weeks cycle.. conjugate or cycling lifts works GREAT for my lowerbody but not for my upper for some reason.
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whoops. missed a day.
THURSDAY - squat day
box squats: double-cinched purples, box at parallel
135x5
185x5
225x5
275x5
315x3 (belt on)
365x2
385x1
405x1 - absolutely putrid form, but i believe that's about 120 pounds at the top so... not THAT bad.
olympic squats - super light. hard to do with flat-soled shoes
135x15
225x10
225x10
squat press machine - goofy machine, but GREAT at the same time
400x15
600x15
600x15
600x15 - estimation on pounds, i don't know what the carriage weighs
SLDL - no box, no belt
225x12
225x12
245x8
SATURDAY - bench assistance
close-grip bench:
135x15
185x10
225x5
275x6
275x5
military press: full ROM, standing, no leg drive
135x6
135x6
135x6
135x5
machine row: another goofy machine, takes very little weight to get difficult.
90x12
90x12
90x12 - i told you, very little weight.
pullups: parallel grip
2x12
rear DB raises:
37.5x15
37.5x15
37.5x15
ez bar curls:
75x12
125x10
125x10
95x15
overhead extensions: ez bar
95x12
95x15
weight: 233
notes: i definitely crank up the reps for assistance, but i think it works for me. only on isolation-type assistance, which is why most of my presses stay in the 3-6 rep range. the close-grip surprised me, but i was damn happy with it.
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Damn, you are strong! Good job, MisterMaggott!!!
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Damn, you are strong! Good job, MisterMaggott!!!
lol, thanks man. ;D
MONDAY - pull day
deadlifts: actually went for it this week.
135x5
225x5
315x3
405x3 - all beltless and off a block. felt like shit
455x1 - even worse. got rid of the block after this.
455x1
455x1 - finally, getting back into the swing of things
495x1
505x1 - considering i felt like absolute ass, not that bad.
rack pulls: controlled reps, below the knee, paused each one
225x10
315x8
405x6
405x6
pendlay rows:
135x10
185x8
205x6
205x6
BB shrugs
315x12
405x15
455x10
455x10 - tweaked my knee a bit
weighted decline crunches:
10x12
30x10
30x10
30x8 - used a medicine ball, and actually kept it near my head so i had to lift it, instead of doing what most do and putting it on my belly
calves:
230x15
230x15
230x15
230x15 - not much rest here, just a random calf machine
weight: 232
notes: i'm so surprised i hit 505. when i got 455 i thought that was my limit, i just felt like total and complete shit. back to good mornings for a few weeks now.
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felt like absolute ass today.
TUESDAY - bench
bench: with a pause
135x8
185x5
225x5
275x3
315x1 - i thought i could hit heavy singles, maybe 350 or so.
335x1 - AWFUL, ass came up
335x1 - still bad
315x3
225x15 - touch and go, fast stuff
feet-up bench: pec stress
135x10
185x9
185x8
185x8
shoulder press - in the rack, with a full pause on the pins at shoulder-level
135x7
135x6
135x6 - this is hard shit
pullups:
3x10
pulldown machine - plate-loaded
130x13
220x10
220x10
reapers - the sebastian burns shoulder idea, somewhere between a front raise and an upright row
45x12
50x10
60x10
60x10
concentration DB hammer curls - leaned on the rack, not using my knee
45x10: each arm
50x10
60x10
60x10
flyes - small incline
40x10
40x10 - hurt my chest
weight: 233
notes: i'll bet if I didn't feel like death I"d have done better. I slept maybe 5 hours or so last night and felt like a zombie all day. bleah. drunk as i type this.
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nice lifting dude! DAMN!
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nice lifting dude! DAMN!
Agreed. I can't move most of those weights...
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Agreed. I can't move most of those weights...
not only that but his volume makes me sick! Just reading it makes me want to puke! HAHA i'd have a fucking coronary if I did half that!
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Magoo, are you sick? :-[
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that's really not all that much volume but he does do A LOT of diferent movements per workout, looks like a Brian Siders type of routine.
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that's really not all that much volume but he does do A LOT of diferent movements per workout, looks like a Brian Siders type of routine.
haha, that's the funny part. i love variety, and i love lifting. one reason i switched to PL is because lifting is fun again, trying to do "light" shit and "control" the weight never worked.
sorry rip! i was busy, forgot to update the journal. i'm back though.
THURSDAY - squats
squats: free bar again, felt like trying a 1RM. full depth, below parallel.
135x10
225x8
315x3
365x3 - belt on here
385x1
405x1
425x1 - PR since i dropped all the weight. it was actually pretty easy, i had 440 in me, but didn't feel like chancing it. i'd rather a confident 425 than a shitty 440.
pause squats: no belt
135x5
225x5
275x5
285x5
285x5
walking lunges: went the full way across one section of the gym and back for each set. probably 10 reps per leg each way.
135
135
135 - i felt like i was gonna die on this one.
GHRs:
50 - again, i went until i hit 50 reps. four sets, first two of 15, one of 12, one of 8 just to round it out. hams are STILL aching.
calves and abs
random - just some work to get the calves and abs worked. nothing serious. weighted crunches, etc.
weight: 231.5
notes: dude, SF. you would have fucking LOVED this. while i was doing the lunges, this fucking dingbat was boxing in front of the mirror at the far end of the gym (i'd have to take a picture to explain how the gym's set up). anyway, he's about 160 soaking wet, acting like a UFC superstar. REALLY going at it. meanwhile he's right in my path while i'm doing the walking lunges and as i'm getting closer, i can see that he sees me.
now keep in mind i look like a retard when i lift. i wear a skullcap, sleeveless shirt, etc. i'm not huge, but hey, i'm in the 230s, 6'2", i've got the tattoos, i realize that i don't look friendly at all. add in how pissed off i am at the fact that i'm doing lunges and i probably looked like i was gonna kill someone. so i get up close and when i'm just about to run into this kid i go "don't knock me out there, BRAH", and then finish my lap.
no joke, that was the end of it. he seriously stopped his bullshit "MMA workout" for the day. it was pretty righteous. ;D
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Nice squats, brah ;D What's the stance, grip-width, etc on these?
Are the pause squats for hypertrophy or are u using these for PL benefit?
Agreed about the crankiness when doing something like lunges, u don't even wanan be looked at the wrong way. High rep calf exercises make me feel the same way.
Is there a GHR' setup at your gym? I do these in almost the same [ghetto] setup as layne norton and these fvckers are HARD man!
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hahahhaa, good stuff Magoo. ;D
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Good stuff for sure! You said earlier that you were feeling bad...that's why I was wondering if you were sick. It's been going around like crazy, I was sick for most of January.
I do GHR's backwards on the seated calf raise machine. I use a bodybar like I stick to help myself up since I am not strong enough to do them on my own yet. ::)
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haidar, yeah it's for PL. working on my explosiveness at the bottom. i have a sticking spot about 3/4 of the way up so i'm training speed to get through it as opposed to just stretch/reflex.
and yeah, we have a GHR setup. at over 230, unless i had some massive hams there's no way i'd do them that weird way. certainly not sets of 15. without the unit i just do pull-throughs or more stiff-legs.
rip: i haven't been sick, just haven't been able to sleep for some reason. a few nights in a row of 5-6 hours and i was just dead on my feet in the gym. maybe i had something but didn't realize it, but i'm back on track now, fortunately.
SATURDAY - bench assistance
close-grip bench: didn't feel like going ultra heavy. i also tried the ben white stance (feet close, toes way out), helped my ass stay down.
135x12
185x8
225x5
275x3
295x4
235x10
push press: i suck at these.
135x6
155x6
165x5
standing behind-the-neck:
135x6
135x6
bb rows: underhand grip
135x12
225x12
235x10
235x12
pullups:
3x10
DB incline extensions: not sure what to call these. 2 DBs, incline bench, tap your shoulders, etc.
30x10
40x10
50x9
alternating DB curls:
50x10
55x10
55x8
high-pulley curls:
25x12
25x12
pushdowns: just to get the blood flowing:
85x15
85x20
weight: 232
notes: all right, i'm getting another tattoo so no real notes here, gotta get moving. good workout, i'd say. fixing my form always seems to help, i'm working on getting my lats more involved. plus i finally have some REAL chalk instead of that "comes in a shaker bottle" bullshit. felt good to be able to get a real grip again. :P
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right on.
MONDAY - pull day
good-mornings:
135x10
225x8
315x5
365x3 - belt on
405x2 - 2nd rep was TERRIBLE. i lost my balance and it was just shitty all around.
405x1 - much better.
pulls off a plate: no belt, standing on a 100lb plate, pause on the floor between all reps. idea here was speed.
135x5
225x5
315x5
365x3
405x3
405x3
low box squats: again, no belt, going unnecessarily deep.
225x6
225x6
245x6
245x5
DB shrugs: no straps here.
120x20
120x20
120x12
80x15
GHRs:
a lot - no idea the exact reps, i just did a bunch of sets.
decline crunches: severely low decline, nearly inverted.
8
20x8
20x6
20x6 - i used a 20lb barbell and held it against my collarbone like doing a front squat. absolutely awful.
weight: 229
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Dude, SICK GM's bro. I wanna see a video of these. I know about those low box squats man, these effers are pretty hard. Nice work.
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Dude, SICK GM's bro. I wanna see a video of these. I know about those low box squats man, these effers are pretty hard. Nice work.
i'll see what i can do. i actually borrow a camera when i do the vids and i'm not in pittsburgh, so it might be a little while. maybe i'll get the 455 on tape! ;D
TUESDAY - bench
flat bench: all reps paused
135x8
225x5
275x3
315x1
335x1
350x1 - BOO YAH!
315x2.5
bench 30's:
135x30
135x30
incline bench: light stuff to get the pecs stretched and whatnot
135x12
185x8
185x8
185x6
pulldowns: parallel-grip wide handle.
180x12
190x12
200x10
200x10
pullups:
2x10
DB shoulder press:
70x12
80x8
80x6 - totally toast by this point
DB upright rows:
30x12
37.5x12
37.5x12
37.5x12
hammer curls:
35x12
45x10
55x10
55x10
35x15 - simultaneously
cable crossovers:
45x15
45x15
45x20 - light stuff.
weight: 231
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damn magoo good weights on the deads...what are glute-ham raises?
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350 man you're about to be smoking my ass on the bench! I work with 360 today...dear god I hope I get it up no problem lol
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350 man you're about to be smoking my ass on the bench! I work with 360 today...dear god I hope I get it up no problem lol
haha, i got these short arms, it helps. still if i have you by even 50 pounds on the bench you'd have me by, oh, 150 on the deadlift and 100 or so on the squat. gimme time, i'll get there!
THURSDAY: squat day
box squats: double-cinched purples, box slightly under parallel.
135x5
225x5
315x3
365x2 - belt on
385x2 - felt like shit.
385x1
385x1
zercher squats: decided to try 'em. off of a pin above knee height, putting my hips a good bit under parallel at the bottom of the lift.
135x3
185x3
225x3
275x1 - belt on
315x1
335x1
365x1 - jeezus these things hurt.
375x0 - i ALMOST had this bastard, but my arms uncurled and i dropped the bar. >:(
squat press: a leg press machine, good stuff.
400x12 - i'm excluding the carriage weight.
490x12
580x12
670x12
670x12
GHRs - quest to 50 again with just enough rest to let my legs deflate.
15
15
10
12
abs - weighted decline crunches again
body x 10
20x8
35x6
35x6
weight: 233
notes: i was really surprised by the zerchers. didn't think i'd get that at ALL. that's a fun lift though, i think i'll keep it up. :D
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i always wrapped the crook of my elbows with a towel on Zerchers, Zach, it's a lot more comfortable, but like you 365 is all i ever worked up to, abs used to get SORE AS FUCCK the day after those.
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i always wrapped the crook of my elbows with a towel on Zerchers, Zach, it's a lot more comfortable, but like you 365 is all i ever worked up to, abs used to get SORE AS FUCCK the day after those.
i might try that next time. i'll tell you, it's hurting like fucking crazy right now. >:(
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i might try that next time. i'll tell you, it's hurting like fucking crazy right now. >:(
yeah holding 350-400 pounds in the crook of the elbows is gonna hurt even if you're Bill Kazmaier, the towel helps A LOT, the key on these is to try to keep your torso as upright as possible, one of the best exercises there has ever been for building the deadlift especially and the regular squat to a little lesser degree.
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SATURDAY - bench assistance
close-grip bench:
135x10
185x10
225x8
275x3
300x3
300x3
standing behind-the-neck press:
135x6
145x5
135x6
135x6
incline close-grip:
135x10
185x8
185x6
pullups:
3x10-12 - overhand, wide grip
2x10 - underhand, close grip
rear DB raises:
40x12
40x12
40x12
barbell curls: straight bar
45x12
65x12
85x10
85x10
JM presses kinda: no idea what to call 'em. partial rep, close grip, over the teeth.
95x12
115x12
115x12
weight: 232
good stuff.
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JM presses kinda: no idea what to call 'em. partial rep, close grip, over the teeth.
weight: 232
good stuff.
HAHA yeah as long as it's over hte teeth and not behidn the teeth... first attempt with 225 for me and it was damn close! :-X
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HAHA yeah as long as it's over hte teeth and not behidn the teeth... first attempt with 225 for me and it was damn close! :-X
hahaha, i wasn't going NEARLY heavy enough for that. this was just to get the blood moving.
MONDAY - pull day
deadlifts: i was gonna do good mornings, felt like pulling. paused between all reps.
135x5
225x5
315x5
405x3
455x1 - belt on
495x1 - cake
515x0 - FUCK!! i got it over my knees, almost locked out, but it just wasn't happening. dammit. >:(
405x3 - no belt. speed work.
405x3
405x3 - no more.
bb rows: overhand grip
135x12
225x10
275x5
275x5 - hook grip, dropped way low.
fat bar SLDL's: 3" diameter bar. rough stuff.
135x8
225x8
225x8
GHRs:
2x12
back raises:
25x8
25x8 - had a 25 pound plate on the back of my head. made these brutal.
some abs and light shrugs to finish up.
weight: 230
notes: dammit, i was SO CLOSE to getting 515 today. really could have used the boost. ah well. always next month.
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dude..speed is everything on pulling and you did alot of work leading up to it. Maybe pull 315 for a double or triple.. wait 5 minutes and do singles on the way up. AND maybe start doing reverse band deads or rack deads heavier just BELOW your sticking point and bring that lockout up! If you coudln't really get past THAT point which used to be a problem with me, that means it's your hips that have a problem. Box squats and SUMO pulls do a big number on conventional pulls when it comes to hips too! Hey just looking out for ya! HAHA nice work either way!
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hey magoo why go with a fatter bar on sldl's, just for grip?
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hey magoo why go with a fatter bar on sldl's, just for grip?
yep. double overhand as well. brutal.
all righty, forgot a day, so here we go...
TUESDAY - bench day
flat bench: all paused
135x5
185x5
225x5
275x3
315x1
335x1
335x1 - wasn't feeling up for more.
295x5 - still paused, oddly enough.
incline bb:
135x10
185x8
205x6
225x6
225x5 - one of these days i'll get good at this.
standing DB shoulder press:
50x10
60x10
65x8
65x8
t-bar rows: machine, long ROM, etc.
90x12
135x12
135x12
135x10
chins:
2x10
preacher hammer curls:
35x8
35x8
35x8
dips: wide hand placement, chin down, knees up to force chest emphasis.
3x15
THURSDAY: squat day
box squats, just under parallel - no bands. apparently one of the purples broke, and there's only one green. not attempting the blues yet.
135x5
225x5
315x3
365x1 - belt on here
405x1
430x1
455x1 - boo ya!
zerchers - pins set so my ass is nicely under parallel again.
135x5
225x3
275x1 - belt on
315x1
365x1 - had a hiccup at first, almost fell. immediately stood up, regrouped, did it again.
385x1 - boo ya number 2!! had an audience for that one. ;D
front squats:
135x10
185x8
185x8
185x6
leg press: goofy "squat press" machine, not a sled.
470x20 - 3 45s and a 100 on each side.
470x20
GHRs - set to 50 goal.
15
15
12
12
abs - crunches, etc.
weight: 231.5
notes: no more singles for a while. i did well this week, but no more for a few weeks. i'm feeling burnt out like fucking crazy.
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no more singles? your pussy swelling up again?! ;D
nice work man
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no more singles? your pussy swelling up again?! ;D
nice work man
you're a bastard, you know that? ;D
i figure i'll do triples for a little while, make sure my joints don't explode, then go back for singles and see how i'm coming along.
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you're a bastard, you know that? ;D
i figure i'll do triples for a little while, make sure my joints don't explode, then go back for singles and see how i'm coming along.
smart man!
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SATURDAY - bench assistance
close-grip:
135x10
225x6
275x2
315x3
315x2 - i can't believe i got 3 on my own. bizarre.
bench rep-out:
225x21
standing shoulder press: no leg drive, to the front.
135x10
135x8
135x8
pullups:
4x12
rear DB raises:
35x12
35x12
35x12
DB curls: alternating
60x10
60x12
60x10
40x10 - simultaneous for these two sets
40x10
pushdowns:
85x15
85x15
weight: 232
notes: good stuff. nothing really to note.
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Dang dude, nice close-grips.
I also think 4 x 12 on pullups is VERY impressive for a guy your size. u got a monster ROM goin on here or what? :P
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Dang dude, nice close-grips.
I also think 4 x 12 on pullups is VERY impressive for a guy your size. u got a monster ROM goin on here or what? :P
thanks, man. my arms ain't that long, but i really try to avoid that "leg kick" that people do and lean back a bit so it's my back pulling me up instead of my arms. i've done weighted chins when i let my form loosen up but it never really felt like i got shit done, you know?
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good stuff on the pullups man, i'm too paranoid about keeping my shoulders healthy to do them (read too much of a pussy) ;D but i've never thought hanging 200 plus pounds off a bar overhead is good for the shoulders.
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good stuff on the pullups man, i'm too paranoid about keeping my shoulders healthy to do them (read too much of a pussy) ;D but i've never thought hanging 200 plus pounds off a bar overhead is good for the shoulders.
haha, i feel you on the shoulder thing.
what i started doing was copying matt kroc's form except with a longer ROM, notice how much back focus he uses:
i started to take this philosophy: if i suck at a lift, start doing it. so i'm doing more pullups, barbell overhead presses, incline benches with a bar, and GHRs. all the lifts i avoid because i suck at them, i'm working into my schedule best as i can. i think it's already making a hell of a difference.
no shit, i was starting out with sets of 5 pullups. i felt like a goddamn retard doing FIVE pullups and then going to the fountain and taking a break. now it's sets of 8-12 depending on how i feel. and i do chins it's 12 easy.
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haha did you see the video of jim wendler making fun of how mike does pullups? HAHA fucking hilarious! He just hands and starts going "one! two! three!"
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haha did you see the video of jim wendler making fun of how mike does pullups? HAHA fucking hilarious! He just hands and starts going "one! two! three!"
haha, wendler's a fucking riot. ;D all righty, down to biz-nass.
MONDAY - pull day
deadlifts: didn't want to do 'em, but all the racks were taken. touch and go reps, no pauses.
135x5
225x5
315x5
405x3
455x2 - belt on
495x3 - damn i was surprised. the 3rd was sloppy, but only because a callus ripped on my right hand. >:(
405x3,3,3 - speed sets, never unbuckled the belt, counted to 20 between "sets".
good mornings:
135x10
225x8
275x6 - toast.
225x6 - did the next two sets WAY below parallel, resting on the pins between reps. real dumb idea.
225x6
DB snatches: sets are considered 'per arm', so 50x3 would be a 50 lb DB, 3 reps on the right arm, 3 on the left.
85x3
100x3
100x2
banded GM's: just looped a band over my neck and did fast GM's.
green x 20
blue x 20
blue x 20
GHRs: moved the foot plate up a bit.
3x10
abs
weight: 231
notes: i cannot believe i got 495x3. i am positively fucking floored by that. the GM's sucked, but mainly because i was really sucking wind after the speed sets.
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WEDNESDAY - bench
flat bench: meh, paused again.
135x5
225x5
275x3
315x1
335x1
350x0 - TOTAL bomb. not even CLOSE.
feet-up bench: wide grip, index fingers on the rings, touch and go.
225x6
225x6
225x8
225x8
DB shoulder press: slightly back angle, but not much.
80x10
100x5 - needed some SERIOUS help at the end.
80x8
standing behind the neck press:
115x8
135x6
115x8
DB rows: straps, you'll see why.
120x20 - yes, that's 20 reps each side
120x20 - again.
chins:
3x12,12,10
DB flat bench extensions: one DB each hand
37.5x10
37.5x10
37.5x10
rope extensions:
80x15
80x15
rope curls:
80x15
90x12
120x12
120x12
cable crossovers:
30x15
50x15
weight: 231
notes: doing sets of 20 on DB rows is absolutely fucking awful. i definitely paused between sides, resting for about 30-45 seconds, but still, yikes. i'm gonna be feeling that in the morning. i need to do a lot more shoulder work, i think, since my incline AND shoulder press are so bad.
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Good job here Magoo, just wondering why your overhead presses are so low?
Are you numbers much higher if you do them on their own day or when you are fresh?
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Good job here Magoo, just wondering why your overhead presses are so low?
Are you numbers much higher if you do them on their own day or when you are fresh?
i think it's a SERIOUS weak link in my pressing. i might start doing them first on assistance day until they get in line. anyone, and i do mean anyone, who flat benches near me absolutely annihilates my incline and shoulder press. it's not even close.
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i think it's a SERIOUS weak link in my pressing. i might start doing them first on assistance day until they get in line. anyone, and i do mean anyone, who flat benches near me absolutely annihilates my incline and shoulder press. it's not even close.
My incline is behind my flat press, but my overhead is fairly decent, I think.
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My incline is behind my flat press, but my overhead is fairly decent, I think.
well it's always gonna be behind, but most guys i know who rep 3 plates can get 275 on incline for a few. and shoulder press 225 seated.
aaaaaanyway...
THURSDAY - squat day
squats: no box, ass to calves depth.
135x5
225x5
275x5
315x3
365x3 - belt on
405x3 - PR, there.
315x3/3/3 - speed sets. finished up, count to 20, do it again.
sumo rack pulls - not really rack pulls, the bar was only about 3 inches higher than normal, but whatever. no belt.
225x5
275x5
315x5
365x5
365x5 - holy shit my calves...
leg press - goofy squat/press machine again.
490x15
490x15
490x15
leg curls: no GHRs this week, too toasted.
pin 7 x 12
pin 8 x 10
pin 8 x 10
leg raises:
12
12
12
12
weight: 231
notes: hitting 405x3 ass to the floor felt fucking incredible. made up for a shitty bench workout.
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well it's always gonna be behind, but most guys i know who rep 3 plates can get 275 on incline for a few. and shoulder press 225 seated.
aaaaaanyway...
THURSDAY - squat day
squats: no box, ass to calves depth.
135x5
225x5
275x5
315x3
365x3 - belt on
405x3 - PR, there.
315x3/3/3 - speed sets. finished up, count to 20, do it again.
sumo rack pulls - not really rack pulls, the bar was only about 3 inches higher than normal, but whatever. no belt.
225x5
275x5
315x5
365x5
365x5 - holy shit my calves...
leg press - goofy squat/press machine again.
490x15
490x15
490x15
leg curls: no GHRs this week, too toasted.
pin 7 x 12
pin 8 x 10
pin 8 x 10
leg raises:
12
12
12
12
weight: 231
notes: hitting 405x3 ass to the floor felt fucking incredible. made up for a shitty bench workout.
sounds about right, i can get 6-7 with 315 on flat bench on a good day, 265 for 5-6 on bb incline and 225 for 5-6 or so on seated presses.
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dude you should've video'd your deadlifts and got int eh powerlifting forum challenge for free lifting gear! you've got til sunday to do it just incase you're still game! ;D
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dude you should've video'd your deadlifts and got int eh powerlifting forum challenge for free lifting gear! you've got til sunday to do it just incase you're still game! ;D
hahaha, dude, i got THREE. you did, what, 11? unless no one else has entered i don't see how i'd win anything.
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not my best day, but not terrible.
SATURDAY - bench assistance.
close-grip:
135x12
185x10
225x5
275x6
295x4
225x12
standing DB press - no leg drive, full ROM.
65x8
65x8
65x8
65x6
chins: legs held out in front, rather than crossed behind me. makes it way fuckin harder.
12
10
10
9
front raises:
35x10
40x10
40x10
ez-bar skullcrushers: actual tap on the forehead for each rep.
115x8
115x8
115x8
curls: ez-bar
115x12
115x12
115x10
then some random DB extension shit because i was talking to someone.
weight: 232
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MONDAY - pull day
rack deadlifts: not REALLY high, probably three or four inches higher than normal. i noticed i can break the floor now but getting it over my knees is the hard part, so i tried it just off the ground.
135x5
225x5
315x5
405x3
455x1 - (belt on)
495x1
515x1 - real ballbuster, but i got it. wicked, you're right. speed's key.
box squats: low as hell. box about halfway up my shin so, yes, very short. no belt.
225x5
275x5
275x5
DB snatches: again, reps are given per arm.
85x3
100x2
110x1 - i was surprised here. got it on both sides. slick stuff.
db shrugs:
120x20
120x20
120x20
GHRs:
13
13
15
12
abs: leg raises. real ballistic style, tried to get my legs vertical.
10
10
12
weight: 233
notes: wuh-oh. 233. that's it, cardio starts again this week, and my diet gets cleaned up. i gotta be at least close to 220 for the meet on the 29th if i plan on doing it.
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Damn, good weight on the one arm snatches and the rack pulls, I think id dislocate my shoulder if i tried to snatch 110 with one arm.
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damn!
snatching 110lbers and I'm only using 90lbs for SWINGS! bastard! >:( ;D
nice work man that makes me want to give it a go just for kicks...then I can come complain to you afterwards when I can't benchpress for 6 months due to injury! ;D
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haha, it takes some practice. i'm pretty sure if i came at it fresh i could get a 120. it's one of those things i'd be tempted to film because, dammit, i think it looks cool.
TUESDAY - bench
flat bench: working up to triples. everything paused.
135x5
185x5
225x5
275x3
325x3
325x2 - i didn't believe my spotter that he didn't help on the last set, so he didn't help on this one. i'm surprised i got 'em.
225x15 - burnout.
incline BB:
135x6
185x6
225x6
245x4 - MAN i suck at incline. :P
BB rows: underhand, pulled up to my sternum. had to go lighter than normal.
135x12
225x10
225x10
225x10
pullups:
2x10
standing military press: full rest at top AND bottom, zero leg drive.
45x10
135x6
155x5
135x6
seated DB raises:
35x10
35x10
35x10
hammer curls:
55x10
55x10
55x10
dips:
3x15
weight: 230
notes: i changed my foot placement on the bench, kinda imitating ben white's form. feel close but toes and knees pointed WAY out. seems like a hit and miss thing. when it's right, i felt dynamite. a little off and i'm falling apart. still, i think i'll stick with it.
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THURSDAY - squats.
box squats: just under parallel.
135x5
225x5
315x3
365x3 - belt.
405x1
455x1 - not a great rep, honestly.
zercher squats:
135x3
225x3
315x1 - belt on
365x1 - boo ya. easy stuff, didn't feel like doing more.
stiff-leg DLs: no belt, 5" box.
135x12
225x6
275x5
295x6
295x6
pull-throughs: easy stuff on the cable machine
80x12
100x12
100x12
100x12
light shrugs: pull the DBs high up my sides, rib cage level.
85x15
85x15
85x15
calves/abs - random stuff.
weigh: 232
notes: the 455 wasn't a great rep, i think i need to do more of the zerchers and front squat type work. i put it all on my back, like a wide-stance good morning almost. might have just been a little tired.
i think i'll tape a DB snatch session next week, go for a 120. might not get it, but i'll at least put up a 110.
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For some reason I can do front squats and zurchers pretty easily too but my back squat suffers a little.
Strong sessions in there. Keep it goin!
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dude tape the DB snatches id like to see that shit
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dude tape the DB snatches id like to see that shit
i'll do it monday. i'll get the 110 most likely (the DBs at the gym i'll be at are thicker, i might need straps :( ) and i'll go for a 120 if i get that.
lift4, you shut your goddamn mouth about your front squats. you're an absolute animal on those things, it's absurd. ;D i think i'll go for 405 on the zerchers this week and tape it. if there's no video, that means i didn't get it. :P
SATURDAY - bench assistance
close-grip bench:
135x10
185x5
225x5
275x3
315x1
335x1 - pr!
225x12
225x10
standing military: no leg drive, full stop at the bottom.
135x7
135x6
135x6
standing DB arnold presses: light stuff.
55x10
55x10
pullups: overhand, wide
12
12
8 - these sets were dead hang. holy shit this is hard.
8
8
DB rear raises:
35x15
40x12
40x12
concentration curls: not off the knee, the way arnold did 'em in pumping iron
25x12
35x12
35x12
35x12
weight: 231
notes: 335 close grip and 225x12 without a spot. not bad.
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as promised, here's the video. full writeup later.
it's a 100 (maybe a 105, i'm not sure) for 2 reps each side, then a 110 for a rep each side. if i'd been fresh and just done singles i probably could have hit the 120.
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holy shit balls that was awesome! :o
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hahahha that boy magoo is cold as fuck;D...good shit bro, if i was at your gym id probably walk to the other side of it and do my work out so i wouldnt look bad lol
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You guys are so damn cool with your video clips. 8)
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You guys are so damn cool with your video clips. 8)
again..if only our asses looked as good as yours does in your clips LOL
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again..if only our asses looked as good as yours does in your clips LOL
Beauty is in the eye of the beholder. 8)
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dammit. two workouts i forgot to put in. abbreviated just for the big lifts because i can't remember the others too well.
WEDNESDAY - bench workout
bench: all paused
135x5
225x5
275x3
315x3
340x1
225x20 - no pause, actually pretty easy.
standing shoulder press: no leg drive, etc
135x8
135x8
135x6
pullups:
4x10-12
no workout for squats.
SATURDAY - bench assistance
close-grip bench:
135x10
225x8
275x3
315x2 + 1 help
225x10
275x5
push press:
135x8
185x5
standing DB press:
55x10
65x8
65x8
bb rows: underhand, to the floor and back, pull to the sternum and not the belly.
185x10
205x10
205x10
pullups: dead hang
10
8
20 - straps, no dead hang. brutal. :P
various other shit. finished with a set of 20 dips which hurt like hell.
weight: 228, ate poorly this week.
notes: measured my arms when i got back. 18.25"! not bad at all for a 6'2" guy, i'd say.
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Damn, good weight on the one arm snatches and the rack pulls, I think id dislocate my shoulder if i tried to snatch 110 with one arm.
Magoo's a strong fucker. I'm guessing the one arm snatch of the Inch Dumbbell is in his future? 8)
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Magoo's a strong fucker. I'm guessing the one arm snatch of the Inch Dumbbell is in his future? 8)
Hes strong, but thats pretty fucking bold! :D Only one way to find out though!!!!!!!!!!
Jason
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Magoo's a strong fucker. I'm guessing the one arm snatch of the Inch Dumbbell is in his future? 8)
what's the inch dumbbell weigh again? 180? i'm pretty sure i could get up the strength for it eventually, but that handle's gonna be the bitch.
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you'll have it in 6 months or less...it's not a strength problem haha it becomes an efficiency of movement when it's that big! ;D
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what's the inch dumbbell weigh again? 180? i'm pretty sure i could get up the strength for it eventually, but that handle's gonna be the bitch.
[/quote
IIRC its 172lbs. The problem is that the handle is only like 4 inches long, and 2 3/8 inch thick with no knurling. Anyone that even makes a legitimate attempt has my respect for sure!!
Jason
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you'll have it in 6 months or less...it's not a strength problem haha it becomes an efficiency of movement when it's that big! ;D
haha, if i can get a 140 or 150 in six months i'll be extremely surprised.
pegg, no knurling either? shit. my hands ain't particularly big, i'm wondering if that's gonna prevent me from it entirely. might want to stock up on my CoC grippers just to be sure. :-\
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Very few people can pick the inch DB up with one hand. The Arnold Classic uses the "Circus Dumbbell" and its around 202lbs with the same handle dimensions.
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Very few people can pick the inch DB up with one hand. The Arnold Classic uses the "Circus Dumbbell" and its around 202lbs with the same handle dimensions.
yeah, been lookin' it up. handle size seems to be the prohibitive part. :-\ still might shoot for it as a goal, even if i never get there.
MONDAY - pull day. kinda
sumo pulls: really not feeling it.
135x5
225x5
315x3
405x1 - belt on here just to feel it.
455x1 - shitty shitty rep.
DB snatch: once again, all reps are listed per arm.
85x3 - doing it "hang" style, no rest on the floor between reps, nor a pause at the bottom.
95x3
110x1
95x5
95x5
one-arm deadlifts: no belt, just chalk. reps listed per arm again
135x5
185x3
205x1 - didn't really get it on the left side. close, though.
power cleans: just for the hell of it. from the floor on each rep
135x6
185x3
185x3
at this point i started to get dizzy as hell, my head got a serious pressure headache and my vision went all sparkly/blurry. decided it was time to leave. still not feeling tip top, but definitely better.
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hahahhaa, i decided to try some one arm deads last week and got a hard 185 single with each hand, those sons of bitches are hard. ;D
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hahahhaa, i decided to try some one arm deads last week and got a hard 185 single with each hand, those sons of bitches are hard. ;D
yeah dude, it's fucking crazy. the 185 was oddly easy this week, i felt "locked". 205 was just impossible.
but if there's two things i need work on how, it's core and grip. i figure if i work hard on my DB snatches and one-arm pulls that should iron those problems right out.
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Tried the one arm DL's last week instead of oblique bends. Best I got was a few with 235 and then it ripped out of my hand(s). If the bar rotates Im SOL. Though I can move with 310/hand farmers, go figure?!
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what's the inch dumbbell weigh again? 180? i'm pretty sure i could get up the strength for it eventually, but that handle's gonna be the bitch.
Yeah, it's not so much the weight that's the problem as the mechanics involved in lifting it.
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Tried the one arm DL's last week instead of oblique bends. Best I got was a few with 235 and then it ripped out of my hand(s). If the bar rotates Im SOL. Though I can move with 310/hand farmers, go figure?!
well that's probably because the farmer thing can't "roll" out of your hand. it's a handle, but all it can do is slide downward, as opposed to a free bar which can start turning. same reason why it's easier to deadlift with a mixed grip as opposed to alternating. same downward force, but one can rotate and the other can't.
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tried a lift today. didn't go as well as i'd hoped.
TUESDAY - bench
flat bench: paused reps
135x6
225x5
275x3
295x3
315x3
365x0 - just for a negative. a real, real slow negative.
225x18 - no pause
db bench:
100x6
110x6
120x6 - not bad.
standing military:
135x6
136x6
135x7
pullups: dead hang on each rep, chin OVER the bar.
5x8 - that's right, five sets of eight dead-hang. not bad.
various db raises
dips:
20
various hammer curls for a few sets.
weight: 229
the 315x3 was pretty easy, actually. but i was really surprised by the pullups. looks like i'm starting to get the hang of those bastards.
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well that's probably because the farmer thing can't "roll" out of your hand. it's a handle, but all it can do is slide downward, as opposed to a free bar which can start turning. same reason why it's easier to deadlift with a mixed grip as opposed to alternating. same downward force, but one can rotate and the other can't.
Well that much is obvious, haha. Though some people can get almost equal numbers with both the farmers and one arm DL's. I think if you have an enormous crushing grip, it wont matter. My crushing isnt so well but my wrist curl is great.
Ever think of trying out Strongman?
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Well that much is obvious, haha. Though some people can get almost equal numbers with both the farmers and one arm DL's. I think if you have an enormous crushing grip, it wont matter. My crushing isnt so well but my wrist curl is great.
Ever think of trying out Strongman?
haha you sound like me over there whining... my crushing grip isn't shit compared to my forearm strength....which I'm trying to fix! ;D
I think magoo would do great in strongman..but he's starting to phase out and into powerlifting by the looks of things...he just doesn't know it yet! HAHA
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haha you sound like me over there whining... my crushing grip isn't shit compared to my forearm strength....which I'm trying to fix! ;D
I think magoo would do great in strongman..but he's starting to phase out and into powerlifting by the looks of things...he just doesn't know it yet! HAHA
And so it begins.....
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Magoo,
why do you pause your bench reps?
jason
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Magoo,
why do you pause your bench reps?
jason
in the off-chance i ever get around to doing a meet, i figure it's a good idea. the operative phrase being "get around to". :P
also, since i'm an ego lifter (aren't we all?) i know it looks more impressive to throw 315 around with pauses than touch and go, although strangely at this point i can BARELY get more reps TnG than paused (maybe five on a good day).
Lift4, i'd definitely love to do some strongman training, but i have absolutely no access to the equipment. using a school gym currently, got no way to train for it. i can do farmer walks, oly lifts, and more strongman-type lifts like overhead presses or squatting/pulling for reps, but no logs/tires/etc.
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in the off-chance i ever get around to doing a meet, i figure it's a good idea. the operative phrase being "get around to". :P
also, since i'm an ego lifter (aren't we all?) i know it looks more impressive to throw 315 around with pauses than touch and go, although strangely at this point i can BARELY get more reps TnG than paused (maybe five on a good day).
Lift4, i'd definitely love to do some strongman training, but i have absolutely no access to the equipment. using a school gym currently, got no way to train for it. i can do farmer walks, oly lifts, and more strongman-type lifts like overhead presses or squatting/pulling for reps, but no logs/tires/etc.
My advice would be to not pause on the bench. It is only a rule of competition, and does horrible things to your CNS. Not really horrible, but it definitely doesnt help at all. You should try to avoid it if you can.
Jason
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Lift4, i'd definitely love to do some strongman training, but i have absolutely no access to the equipment. using a school gym currently, got no way to train for it. i can do farmer walks, oly lifts, and more strongman-type lifts like overhead presses or squatting/pulling for reps, but no logs/tires/etc.
Thats usually the excuse. I went to a local rock yard (theres one near you Im sure) and set different rocks on the scale to see how much they weigh and bought a few. Cost about $20 and I got 3 good size stones. I also picked up a big flagstone for Husafell/Africa stone carrying. I was using heavy DB's and barbells for farmers for a while until I made my own for $20 at Home Depot (the plumbing section rocks). You could do it if you really want to. You wont really want to until you try it out the first time.
I recommend getting a large stone (200+lbs) for front carries to raise your GPP anyway. Its funny, the gym cant compare to the workout I get in the backyard!
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My advice would be to not pause on the bench. It is only a rule of competition, and does horrible things to your CNS. Not really horrible, but it definitely doesnt help at all. You should try to avoid it if you can.
Jason
really? first time i've heard that. although, if it's true, it might explain why i've been burnt out like crazy for a little while now and only made marginal improvements. suppose it's back to TnG for a while. :-\
and Lift4, that's definitely an idea, yeah. i might go for that once i get my own yard and whatnot (college life, you know?). in the meanwhile i'll just go for the more generic thing, making sure to incorporate lifts of various kinds.
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My advice would be to not pause on the bench. It is only a rule of competition, and does horrible things to your CNS. Not really horrible, but it definitely doesnt help at all. You should try to avoid it if you can.
Jason
it's just like pausing too long on a box instead of just touching and going back up... you tend you relax and that can lead to all kinds of fuck ups. Jason is right magoo.
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it's just like pausing too long on a box instead of just touching and going back up... you tend you relax and that can lead to all kinds of fuck ups. Jason is right magoo.
damn, i must be fuckin that up too. when i sit on the box, i'm there for at least a one count, if not more. gah. :-\
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damn, i must be fuckin that up too. when i sit on the box, i'm there for at least a one count, if not more. gah. :-\
Its different for the box squat...you want to release the hips, but you NEVER get loose on the box.
Jason
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My advice would be to not pause on the bench. It is only a rule of competition, and does horrible things to your CNS. Not really horrible, but it definitely doesnt help at all. You should try to avoid it if you can.
Jason
i remember reading Ed Coan say that exact same thing in PL Usa, he said pause benches killed his explosiveness.
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i remember reading Ed Coan say that exact same thing in PL Usa, he said pause benches killed his explosiveness.
which is weird because you'd think it'd be the other way.
all righty, back to touch and go, it seems. watch, i haven't done it in so long i'll be worse at it for a few weeks haha.
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which is weird because you'd think it'd be the other way.
all righty, back to touch and go, it seems. watch, i haven't done it in so long i'll be worse at it for a few weeks haha.
i don't want to hear your bullshit! get it together and put up some numbers! Touch and go should be putting 10lbs or better on your bench once you get used to the speed of it while staying in teh groove. ;D
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i don't want to hear your bullshit! get it together and put up some numbers! Touch and go should be putting 10lbs or better on your bench once you get used to the speed of it while staying in teh groove. ;D
hahaha, we'll see how it goes this week.
THURSDAY - squats
front squats: didn't feel like doing normal things, so tried new stuff. ass to grass on these.
135x5
225x6
275x3 - belt
285x3 - not too bad, actually.
sumo pulls off blocks: raised about 3-4" inches. no belt for any sets, full stop on the blocks.
135x5
225x5
315x5
365x4
405x3
405x3
t-bar rows: in the corner, v-bar handle. weights listed in plates, not pounds.
1x15
2x12
3x12
4x12
5x8
leg extensions: not sure why i did these.
100x15
130x15
150x15
clap pullups:
2
weight: 231
notes: haha, that's right, TWO WHOLE CLAP PULLUPS. bow before me. ;D
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i don't want to hear your bullshit! get it together and put up some numbers! Touch and go should be putting 10lbs or better on your bench once you get used to the speed of it while staying in teh groove. ;D
quoting again because, uh, i tried it today. so, here's the results.
FRIDAY - fucking around on the bench.
flat bench: touch and go, pulled my shoulder blades back harder, middle fingers on the rings. figured i might as well give it a go.
135x10
225x8
275x3
315x6 - i was completely unprepared for this. spotter had his hands there for the 6th, but said he didn't do anything.
335x3 - technically 2.5, on the SECOND rep my shoulders slipped, so i needed a boost, but then i got the 3rd.
225x20
incline db: 45 degree incline, a little higher than normal
100x8
100x8
pullups:
3x12
back machine:
2x10
db raises:
40x10
40x10
40x10
ez bar curls: slow reps, just feelin' it out
75x12
95x12
95x12
pushdowns:
80x15
80x15
weight: 230
notes: dude. dude. 315x6?? where the FUCK did that come from? i think i figured out why my close-grip and my normal bench were so close. my dumb ass wasn't going wide enough. i'm just baffled by how this workout went today.
every 1RM calculator i've found says 315x6 means a 366 max, so i think i might try for 365 next tuesday or wednesday touch and go. if i nail it, that means i can shift my goal from 365 by summer to 385 by summer, and 405 by the end of the year! ;D ;D
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DO NOT ROTATE YOUR SHOULDERS BACK! Just push your upper body/shoulders down into the bench hard! I used to tell people to do that and I myself did it and it's wrong. That opens your rotators and your shoulders WAY up and I couldn't figure out why benching was always hurting me.. when I got setup and pushed my upper back and shoulder down into the bench hard that was night and day differnce. If you're actually rotating your scapula back you're asking for it..i'ts how I fucked myself using 470 last year.
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naw man, no rotation. just pulling the shoulder blades together, you know? i'm a low toucher, there's no way i'm rotating my shoulders in that direction.
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naw man, no rotation. just pulling the shoulder blades together, you know? i'm a low toucher, there's no way i'm rotating my shoulders in that direction.
as long as you're not "tucking" them back behind you...that's all that matters.
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shoulders are all good m'man. we'll see if i can hit 365 this week. i'm actually pretty optimistic on this one. ;D
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shoulders are all good m'man. we'll see if i can hit 365 this week. i'm actually pretty optimistic on this one. ;D
Good to hear man. Shoulder issues have ruined many a great ::) ;D lifter in his prime :D
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shoulders are all good m'man. we'll see if i can hit 365 this week. i'm actually pretty optimistic on this one. ;D
good luck you big mofo, lol thats awesome on the clap pullups id probably try and clap and then miss the bar.
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fucking right!!!!
TUESDAY - bench day
flat bench: middle fingers on the rings, etc.
135x10
225x5
275x3
315x2
340x2
365x1 - YES!! fuckin NAILED it!
365x0.9 - tried it again, but the spotter nudged it when i didn't REALLY need it.
315x4
225x25 - 24, i suppose, needed some help on 25, but damn this was a fast set.
30's - you know, the 21's variant for bench.
135x30
135x30
chins:
12
25x8 - dumbbell between the feet
25x8
25x6
12
10
hammer curls:
45x10
60x9
60x9
60x9
some random shoulder raises, then a set of 20 dips.
weight: 231
notes: sick on monday (actually saturday through monday :P ), so skipped the workout then. that said, holy shit i can't believe i got it. my goals before my birthday were a 365 bench and 225x25. hit 'em both, son!!
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Good stuff Magoo. CONGRATS!!!! 8)
Keep it up!
LOL @ 365 x 0.9. ;D
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thanks! 8)
now we just gotta see if i can hit it in a meet. might be doing one this weekend, but we'll see how i feel. i totally didn't attempt to drop weight for it. :-\
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thanks! 8)
now we just gotta see if i can hit it in a meet. might be doing one this weekend, but we'll see how i feel. i totally didn't attempt to drop weight for it. :-\
WAIT! OUR BOY IS GOING TO DO A MEET?
even though you're about my age anyway..we'll call you our boy HAHA
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WAIT! OUR BOY IS GOING TO DO A MEET?
even though you're about my age anyway..we'll call you our boy HAHA
Whos the father then ???
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maybe it's one of those i'm my own grandpa kinda thigns lol
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WAIT! OUR BOY IS GOING TO DO A MEET?
even though you're about my age anyway..we'll call you our boy HAHA
lol, maybe! i'm starting to think i should look at "bench specific" routines, since that's where my best gains are located. when i benched crazy-arched with a way wide grip i could just about get 350 and 225x18, now i've blown past that flat-footed after dropping 40 pounds to boot. i'm tempted to see how much i can add to the ol' bench.
of course i'd keep with the squatting and pulling, just not as intense (i.e. not as many singles).
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lol, maybe! i'm starting to think i should look at "bench specific" routines, since that's where my best gains are located. when i benched crazy-arched with a way wide grip i could just about get 350 and 225x18, now i've blown past that flat-footed after dropping 40 pounds to boot. i'm tempted to see how much i can add to the ol' bench.
of course i'd keep with the squatting and pulling, just not as intense (i.e. not as many singles).
with some videos and routine adjustment we can tweak ya a few extra pounds in the ol log here buddy no joke!
Do a bench only or a push pull..i don't like squatting and am not confident enough in my squat yet to do a squat meet. I know the first time you do it..you're going to be like me and be hooked and love it!
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365 is monstrous, good job man! 8)
Do you still do your super arch? what pointers do you use for your bench form? What are 30's?
Thanks. :)
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365 is monstrous, good job man! 8)
Do you still do your super arch? what pointers do you use for your bench form? What are 30's?
Thanks. :)
i have a bit of an arch (my back is oddly flexible), but nothing remotely like i used to. i keep my feet flat and i'm not near the point where my abs feel stretched or my spine pinched. just enough for my shoulder blades to stay tight and my hips down.
the biggest tips i have would be the following:
1) find out what grip works FOR YOU. i'm 6'2" and my arms are on the shorter side, but middle finger on the rings seems golden for me. i know guys that bench by putting their thumbs on the edge of the smooth and then stretch from there, probably four inches INSIDE the rings, with arms as long as mine. i also know a guy who goes index fingers on the rings and is pretty small, which gives him a real short ROM but still perfectly competition legal.
2) plant your feet in a way that you can push, but your ass doesn't pop up. for some it means mega wide (i believe wolfe does that), ben white has his feet way close but toes ducked out far. for me it's somewhere in between. i've tried the other two and it just didn't work as well.
3) KEEP YOUR HEAD DOWN. don't lift it off the bench.
4) don't just think of "lowering the bar to your chest", also think of "lifting your chest to the bar". it'll help you keep your back tight since it removes the tendency to let everything fall apart on the way down and then try and "regroup" for the push up.
when i say "30's" i refer to an exercise a friend of mine showed me. you take the bar with a real light weight (he strips 3 plates off his max, which means 225 for him ::) ) and do 10 really small reps at the chest, then 10 small reps at lockout, and then 10 full reps. i almost puked after the first set of those today, probably because i'd just knocked out all those reps with 225.
anything else, feel free to ask.
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all righty.
THURSDAY: squat day, no belt at all.
squats: didn't feel like hitting it heavy. quick sets.
135x8
225x8
275x5
315x5
315x2/2/2/2/2 - speed sets, 20sec rest between.
sumo pulls: rest on the floor
135x5
225x5
315x3
405x3
405x3
405x1 - almost pooped on this rep, figured i should stop.
DB hang snatches: no rest on the floor, reps per arm
90x6
90x5 - yeah, that's a set of 12 and 10, and it SUCKED
suitcases:
135x5
185x3
205x1 - still not doin' well with that left hand.
lunges: reps per leg, not done alternating. so i'd do X reps with the left, then with the right.
135x10
135x10
shrugs:
120x25
120x20
some abs
weight: 231.5
notes: not a great workout, but then it's weird squatting beltless when i haven't really done it in so long. funny thing is if you saw at my diet thread, i was doing 315x5 or 6 beltless when i weighed 270, so i can't complain too much.
oh yeah, here's a picture taken in the wickedtruth vein. nice goofy close-up. definitely think i'll try and trim to 215-220. :P
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dude lookin THICK! HAHA and i fill up the camera more because my body fat is a litlte higher than yours LOL
sick tats! Let's see that artwork!
helluva workout man wtf look at all that!
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dude lookin THICK! HAHA and i fill up the camera more because my body fat is a litlte higher than yours LOL
sick tats! Let's see that artwork!
helluva workout man wtf look at all that!
haha, i ain't as strong as you, but i'm determined to lift the same total poundages throughout the workout. so i'm there for an extra half hour doing half again as many sets! ;D
i've probably put up pics of my ink before, but i'll snap some more later. i've put a total of 23 hours into my right arm/shoulder/chest, and 4-ish into my left shoulder. not too shabby.
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quick one today.
FRIDAY - bench assistance
flat bench: why not?
135x12
225x8
275x5
295x5
315x3 - left something in the tank each set
225x8
225x8
225x6 - feet up on these three
standing militaries:
135x6 - pause on each rep at the bottom
135x6
135x6
DB's:
60x10
60x10
DB rows: one-armed, knee on a bench
100x8
100x8
100x8
some pullups
side raises:
40x12,12,12
at this point i just messed around doing curled and pullovers, nothing major.
weight: 232
notes: dammit, i gotta get on this weight loss thing.
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damn nice workout bro..and what's with hte high rep side raises? cut the reps and move heavier weight to get stronger! ;D
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i was reading in the new PL USA about Hoornstra's workouts and he does sets of 4-5 on shoulder raises, 105's on seated front raises and 115's on standing side laterals. :o
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i was reading in the new PL USA about Hoornstra's workouts and he does sets of 4-5 on shoulder raises, 105's on seated front raises and 115's on standing side laterals. :o
i just saw that post..and i would'nt call him a liar to his face either HAHAHA he's a big bastard for sure! And with those numbers it would make sense! I mean look at the guy! I can do seated's with a little cheat with 80's but those kinda numbers are inhuman..and he's a pro for a reason..
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alllll righty. made the decision to scrap both the belt and singles for a while, so we'll see what's up.
MONDAY - pull day
deadlifts on a block: about 4-5" high, enough so that the bar was pretty much right on top of my feet, full pause at the bottom of each rep
135x5
225x5
315x3 - no chalk, got sweaty, slipped
405x5
405x4 - damn, 405x4,5 beltless on a block? the hell is going on?
SLDLs: still on the block
315x5
315x5
225x10
one-arm snatches: not a DB this time. a damn bar. reps still per side
45x3
95x2
105x1.5 - i SORTA got two reps on each side, but it was weird and ugly. still, fact remains i did get one solid rep per arm
suitcases: these again
135x5
185x3
185x3
pause squats: FULL depth. ass couldn't have been more than 6" above the ground on each rep
135x8
225x6
225x6
some GHRs, then abs, then stretching
weigh: 229
notes: something is seriously weird on my pull. if i'm hitting 405x5 beltless with pauses, i shouldn't be having such a hard time getting into the mid/high 500's belted from the floor. ah well, i'm going to stick with the beltless sets of 3-5 for a while. i'm sure my CNS will thank me.
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shitty workout today.
TUESDAY - bench
flat bench: touch and go, etc
135x12
225x6
275x4
315x2 - shitty spot, was way off-balance
340x1
350x1 - not my best, but hey. it happened.
close-grip: doing the coan routine
225x8
225x8
225x10
incline:
135x10
185x8
205x6
225x5
DB rows: no straps, made it suck. reps given per arm.
120x8
120x8
120x8
front DB raises: one at a time, reps given per arm
45x6
55x6
60x6
60x6 - wow, these are "fun"
DB rows with two arms: quick sets
65x12
65x12
straight-bar curls:
80x12
110x10
110x10
DB curls:
55x8
55x8
dips:
30
weigh: 229.5
notes: again, after the heavy rows, my rest periods shot down. the first four exercises took around 50 minutes, the last few took about 15-20. after that it ain't heavy, just getting the muscle moving. makes my volume look a lot higher than it really is.
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flat close grip and incline all in the same day? ???
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flat close grip and incline all in the same day? ???
i'm trying out something like the ed coan program. all the hard presses on one day, lighter assistance on another. after the heavy flat bench things get easier, i.e. i leave a rep or two in the tank instead of hitting failure. saturday i'll do things like rep-outs on the bench with feet up and militaries. just to mix it up.
THURSDAY - squat day, all without a belt.
box squats: parallel
135x5
225x5
315x5
365x3
365x3 - gah, this was AWFUL beltless.
pulls off a block: about 5" above the ground, pause each rep
135x5
225x5
315x5
405x4
405x3 - damn dude. i didn't go all out on these, but jeez. i felt weaker here than i did with the deficit pulls.
DB hang snatches:
95x6
95x5
leg press: goofy machine again
400x15
490x15
580x15
580x15
good mornings: strict, strict form, quick sets with almost no rest
135x15
135x15
135x15
abs and stretching
weight: 231
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so i'm in north carolina at a USMC base, and got a workout in. naturally, i HAD to at least go somewhat heavy. ::)
saturday - bench + assistance
flat bench: no maxing, but hey.
135x12
225x8
275x3
315x5
315x5
225x20 - didn't even need a spot on that. easy 20.
standing DB shoulder press:
65x10
65x10
75x6
DB rows: um. reps per side.
105x10
150x6 - god damn NO straps, had to go on pure grip here. they had a pair of 150s, i had to try!
pullups: varying grips
8 - dead hang pause
8 - same
12 - normal
10 - parallel grip
10 - weird grip
side/rear raises: somewhere between
45x10
45x10
55x6
tate presses: on a fairly high incline
50x12
50x10
50x10
hammer curls:
45x8
65x12
65x10
then, just because i felt like it, did two or three random high rep sets with light weights on shoulder raises and such.
weight: 231
notes: wow, 150x6 on DB rows. sure on the left side i had to let it clunk on the floor at one point, but fuggit. that was pretty rough. and the two sets of 315x5 weren't shabby either, especially since the first set was no pause at the top between any reps.
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Nice work. Show those USMC pussies what college students are all about these days! ;)
150 is the heaviest DB's I've gotten my hands on as well. Makes the old 120's feel like nothing. I use a mini band around the DB now to make it heavier and faster.
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Nice work. Show those USMC pussies what college students are all about these days! ;)
150 is the heaviest DB's I've gotten my hands on as well. Makes the old 120's feel like nothing. I use a mini band around the DB now to make it heavier and faster.
it was actually pretty funny. aside from one guy who was juiced up so bad i thought he was about to explode, i was probably the biggest guy there. i also learned marines only own one of three kinds of shirt: beige marine shirt, black under armour, tap-out. that was ALL i saw.
dude, a mini on DB rows? yikes. that's gotta be pretty rough. i have a hard time going ultra heavy on them thanks to the balance.
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it was actually pretty funny. aside from one guy who was juiced up so bad i thought he was about to explode, i was probably the biggest guy there. i also learned marines only own one of three kinds of shirt: beige marine shirt, black under armour, tap-out. that was ALL i saw.
dude, a mini on DB rows? yikes. that's gotta be pretty rough. i have a hard time going ultra heavy on them thanks to the balance.
Marines are just like everyone else, they want to be a badass so they get a TapouT shirt!
You have to loop the band under a bench footing and put each end over the ends of the DB. Its far more explosive a movement and you dont get that long squeeze at the top, but you feel it the next day. It makes the eccentric movement twice as strenuous.
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sounds worth trying to me. i'll go for it tuesday.
it's funny, when i was heavy, i hated pullups but loved rows. now that i can do pullups, i hate doing rows. :P
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DAMN MAN! What a fucking workout!
150lb dumbbells are foreplay man.. haha gotta get you strapped into some good shit! ;D
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DAMN MAN! What a fucking workout!
150lb dumbbells are foreplay man.. haha gotta get you strapped into some good shit! ;D
if i lifted at a gym with heavier DBs i'd use 'em, but since most i lift at stop at the 120s or 130s i don't have any need. we don't all get to have the kind of ludicrous gym you do. >:( ;D
i'm also working on my grip, so i figure doing heavy shit without straps should get things caught up. though if i'mma take lift's advice and try it with bands, i'm DEFINTELY gonna have to start bringing the straps in.
what kind do you use? i've had cotton and leather, and i gotta be honest the leather ones sucked.
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When are you gonna post some pics of you posing and flexing so we can assess your physique, "MisterMaggott".
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MONDAY - pull day
deadlifts: no belt, standing on the 5" block again, dead stop on the floor.
135x5
225x5
315x5
405x3 - went fast, wanted to go for more.
455x2 - um. not a great set. not trying this again for a while.
405x3
box squats: well below parallel.
135x8
225x5
275x5
275x5
DB hang snatches: these again
95x5
95x5
suitcases:
135x5
185x3
185x3
DB shrugs:
120x25
120x25
120x20 - grip shot.
weight: 230
notes: if you read back, you'll find a post where i was impressed with myself for hitting 455x2 standing on a smaller block with a belt on. i'd say my pull actually IS up, it's just my setup keeps fucking me over. interesting.
When are you gonna post some pics of you posing and flexing so we can assess your physique, "MisterMaggott".
already put one up! read back a bit. i'll post it here, too.
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Good build, but I imagined you'd be a lot bigger given these numbers!!!
BTW tattoos suck, and you should go tanning ;) I've been working hard on achieving some semblance of a tan!
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Good build, but I imagined you'd be a lot bigger given these numbers!!!
someone's been hanging with way too many bodybuilders to have that kinda thinking..if you say me on the street you woudl'nt think i was as strong as i was either.
The idea of muscle size/strength now adays is abit skewed it seems.
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someone's been hanging with way too many bodybuilders to have that kinda thinking..if you say me on the street you woudl'nt think i was as strong as i was either.
The idea of muscle size/strength now adays is abit skewed it seems.
yeah. i blame weak pro bodybuilders. when you see vic martinez close-gripping 315 for a set of 8, for example, you start to correlate that size/strength ratio and think that if someone can do 315x3 close-grip they must be HUGE. after all, they're almost as strong as vic and he's gigantic.
a big factor, too, is when you train for strength your form changes. i'm pretty sure if i altered my bench to get a maximal activation of the pecs or whatever i wouldn't be knocking out sets of 315x5, but i don't train like that.
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yeah. i blame weak pro bodybuilders. when you see vic martinez close-gripping 315 for a set of 8, for example, you start to correlate that size/strength ratio and think that if someone can do 315x3 close-grip they must be HUGE. after all, they're almost as strong as vic and he's gigantic.
a big factor, too, is when you train for strength your form changes. i'm pretty sure if i altered my bench to get a maximal activation of the pecs or whatever i wouldn't be knocking out sets of 315x5, but i don't train like that.
if you're already benching 315 for five and change it to where you only get 315 for 3..how could that make you activate more of your body's potential? LOL I thought we were after the numbers getting higher not lower?
and you're right on the moneyh on teh bodybuilder comment man..i was told by a good bodybuilding friend of mine that they only use just enough weight to maintain the muscle size they have...no more than what's needed just to prevent injuries since they make their money based solely on looks alone.
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yeah. i blame weak pro bodybuilders. when you see vic martinez close-gripping 315 for a set of 8, for example, you start to correlate that size/strength ratio and think that if someone can do 315x3 close-grip they must be HUGE. after all, they're almost as strong as vic and he's gigantic.
a big factor, too, is when you train for strength your form changes. i'm pretty sure if i altered my bench to get a maximal activation of the pecs or whatever i wouldn't be knocking out sets of 315x5, but i don't train like that.
you close grip 315 you fvcking bastard >:( lol
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if you're already benching 315 for five and change it to where you only get 315 for 3..how could that make you activate more of your body's potential? LOL I thought we were after the numbers getting higher not lower?
well let's not kid ourselves. if i benched in order to really "bomb my pecs" i'd probably make sure i had zero arch, my grip would change and i'd avoid too much leg drive. when i do sets of 10 with 225 and my feet in the air i get a better "chest workout", but in terms of making my bench go up that's just assistance work. ya know?
sorta like how a PL will squat differently than a bodybuilder because all that matters is moving the weight and whatever muscles need improved to up the poundages is all that matters, whereas a BB will focus more on making sure his quads are pushing the bar.
tony, yeah i can get 315 on the close-grip. my best is 315x3, but i think i bounced it a little haha.
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well let's not kid ourselves. if i benched in order to really "bomb my pecs" i'd probably make sure i had zero arch, my grip would change and i'd avoid too much leg drive. when i do sets of 10 with 225 and my feet in the air i get a better "chest workout", but in terms of making my bench go up that's just assistance work. ya know?
sorta like how a PL will squat differently than a bodybuilder because all that matters is moving the weight and whatever muscles need improved to up the poundages is all that matters, whereas a BB will focus more on making sure his quads are pushing the bar.
tony, yeah i can get 315 on the close-grip. my best is 315x3, but i think i bounced it a little haha.
true..but at the same time...you're setting yourself up to make your body become more efficient in it's use of it's own power. That's why setup and proper form is so important and learning it can add big numbers when it comes to increases if you've done it all wrong to start with. The more weight you're able to move..the more muscle fibers you recruit..the more you recruit the bigger your little tattoo'd ass will grow! AND YOU NEED ALL THE HELP YOU CAN GET! hahahah JUST KIDDING BRO!
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true..but at the same time...you're setting yourself up to make your body become more efficient in it's use of it's own power. That's why setup and proper form is so important and learning it can add big numbers when it comes to increases if you've done it all wrong to start with. The more weight you're able to move..the more muscle fibers you recruit..the more you recruit the bigger your little tattoo'd ass will grow! AND YOU NEED ALL THE HELP YOU CAN GET! hahahah JUST KIDDING BRO!
dammit, you're gonna have me rethinking everything again! >:(
nah, you've got a good point. i think we're looking at things differently though! i don't mean more "muscle activation", i said it all wrong. i guess i meant more like "focus". bodybuilders try to ONLY use their chests, PL's try to use EVERYTHING to move the fockin' weight!
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dammit, you're gonna have me rethinking everything again! >:(
nah, you've got a good point. i think we're looking at things differently though! i don't mean more "muscle activation", i said it all wrong. i guess i meant more like "focus". bodybuilders try to ONLY use their chests, PL's try to use EVERYTHING to move the fockin' weight!
impossible to use jsut your chest on anything...even flys.
and you're supposed to be thinking..the moment you stop thinking and trying new shit is the moment you'll realize you'll never be able to stand in the same cage as me! ;D
always approach this shit with a questioning mind..someone says something works...ask why. Want to know why this or that does this or that? Ask why and find out.. the more you know the more you grow! ;D
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dammit, you're right again. >:(
but hey, my experimenting has helped me figure out that the weakness in my deadlift isn't where i thought it was. so i'll agree that thinking and examining oneself has benefits.
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dammit, you're right again. >:(
but hey, my experimenting has helped me figure out that the weakness in my deadlift isn't where i thought it was. so i'll agree that thinking and examining oneself has benefits.
good man!
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not a great day. i think the hard fucking workout from saturday wrecked me. note to self: don't go balls-out on saturday and expect a good workout on tuesday. :P
TUESDAY - bench day
flat bench:
135x8
225x8
275x5
315x3
340x2 - just felt like hell. back down.
335x1 - paused. solid.
feet-up bench:
225x8
225x5
275x3
a set of 30's
incline DB:
100x12
100x8
dead hang pullups:
10
10
8
8
a set of 12 chins
one-arm DB laterals:
45x8
55x6
55x8
55x8
rear raises:
45x15
45x15
dips:
20
20
straight-bar curls:
105x8
135x10 - not great form
135x8
some hammer preachers just to pass the time while i bullshitted with a friend.
weight: 229
notes: yeah, definitely need to quit going heavy on saturday and expecting strength boosts on tuesday.
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oh and wicked, you wanted a better look at the ink? here you go.
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damn nice ink man! Looks like it took awhile to get THAT shit done! :o
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damn nice ink man! Looks like it took awhile to get THAT shit done! :o
about 24 solid hours total, i think. not done yet, either. :P
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Bro, i dont know a huge amount about powerlifting yet, or ur sort of training.But can i ask y u have squats on pull day?
Do u do speed and max effort days or just bench then pull days?
davie
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Bro, i dont know a huge amount about powerlifting yet, or ur sort of training.But can i ask y u have squats on pull day?
Do u do speed and max effort days or just bench then pull days?
davie
i don't do speed and max, just "main" and "assistance". i keep fucking it up, but that what i'm AIMING for at least. ;D
the idea is to do heavy pulls on monday, and then a lighter-weight squat exercise. then thursday it's heavy squatting and a lighter pull exercise. plus real light assistance after that. my problem is my ego keeps getting away from me and i think that's part of why my pull and squat aren't moving. :P
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cranked it back a bit.
THURSDAY - squat day
squats: again, no belt.
135x8
225x5
275x3
315x5 - sunk, easy shit. could have had 8.
365x3 - AWFUL set. form slipped at the end.
315x5 - had to do it.
sumo rack pulls: bar about 3" off the floor, just enough to get me away from the real shitty spot. paused at the bottom to deload.
135x5
225x5
315x5
405x0 - not sure what happened here. had one of those "body said no" moments.
405x3 - there we go.
405x5
walking lunges: across one wall of the gym. a decent distance.
135x3 - that's three laps. heart pounding. yeesh.
GHRs:
50
jackknife situps:
4x12 - rough!
weight: 232
notes: 232?? i did cardio yesterday and ate lightly. the hell is going on? >:( regardless, i'm predicting a 405x3 beltless A2G squat in the near future. might just do the meet beltless by the way things are headed.
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cranked it back a bit.
THURSDAY - squat day
squats: again, no belt.
135x8
225x5
275x3
315x5 - sunk, easy shit. could have had 8.
365x3 - AWFUL set. form slipped at the end.
315x5 - had to do it.
sumo rack pulls: bar about 3" off the floor, just enough to get me away from the real shitty spot. paused at the bottom to deload.
135x5
225x5
315x5
405x0 - not sure what happened here. had one of those "body said no" moments.
405x3 - there we go.
405x5
walking lunges: across one wall of the gym. a decent distance.
135x3 - that's three laps. heart pounding. yeesh.
GHRs:
50
jackknife situps:
4x12 - rough!
weight: 232
notes: 232?? i did cardio yesterday and ate lightly. the hell is going on? >:( regardless, i'm predicting a 405x3 beltless A2G squat in the near future. might just do the meet beltless by the way things are headed.
yeah man what's up with our weight going all over the place lately! WTF ! >:(
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cranked it back a bit.
THURSDAY - squat day
squats: again, no belt.
135x8
225x5
275x3
315x5 - sunk, easy shit. could have had 8.
365x3 - AWFUL set. form slipped at the end.
315x5 - had to do it.
sumo rack pulls: bar about 3" off the floor, just enough to get me away from the real shitty spot. paused at the bottom to deload.
135x5
225x5
315x5
405x0 - not sure what happened here. had one of those "body said no" moments.
405x3 - there we go.
405x5
walking lunges: across one wall of the gym. a decent distance.
135x3 - that's three laps. heart pounding. yeesh.
GHRs:
50
jackknife situps:
4x12 - rough!
weight: 232
notes: 232?? i did cardio yesterday and ate lightly. the hell is going on? >:( regardless, i'm predicting a 405x3 beltless A2G squat in the near future. might just do the meet beltless by the way things are headed.
How many sets did it take you to do the GHRs? It might end up taking me 40 sets to do it! I start strong on them, but by the 3rd set, I cant usually get more than 7 or 8 per set. Impressive hamstring strength!
Jason
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How many sets did it take you to do the GHRs? It might end up taking me 40 sets to do it! I start strong on them, but by the 3rd set, I cant usually get more than 7 or 8 per set. Impressive hamstring strength!
Jason
this time i got it in 3. if i really go all out (and my calves don't cramp up :P ) i can get 15-20 in a set. my hams ain't that bad, it's starting to look like my lower back is my weak link, which is weird since it used to be my strong point. looks like i need to do more heavy-ass rows. >:(
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FRIDAY - bench assistance
close-grip bench:
135x10
225x8
275x8
275x5
standing behind the neck press:
135x8
135x6
135x6
cable rows: weights given in pin level.
8x15
11x12
14x12
14x12
a set of 15 chins
standing arnold presses: controlled reps, easy shit
40x10
45x10
50x10
nosebreakers:
75x12
95x10
95x10
21's:
95x21
95x21
95x21
weight: 232 >:(
notes: i think i'll keep up the mon-tue thur-fri schedule. i like the feel of it, and it leaves my weekends easier to just lay around, do some cardio, and recover.
since the meet i -wanted- to do was no go, i'm looking at MAYBE doing one this month, but ABSOLUTELY doing the pittsburgh kumite meet on may 24th. i can definitely get into the 220s by then, and i'm running out of time to be able to compete as a junior. :P
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bad day for lifting. :P
MONDAY - pull day
deficit pulls: again, no belt
225x5
315x5
405x5 - on rep 5 my finger blew up. i'd cut a piece out of it saturday, tried to lift anyway. bad idea.
pause squats: ass on my calves, 2 count
135x5
225x5
275x5
275x5
back raises:
3x15
squat press machine: weight given not counting the carriage
470x12
560x10
650x8
650x8
some more back raises
lot of ab work
weight: 231
notes: dammit. that hurt. i was really hoping to hit 455x3 this week, too. >:(
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bad day for lifting. :P
MONDAY - pull day
deficit pulls: again, no belt
225x5
315x5
405x5 - on rep 5 my finger blew up. i'd cut a piece out of it saturday, tried to lift anyway. bad idea.
pause squats: ass on my calves, 2 count
135x5
225x5
275x5
275x5
back raises:
3x15
squat press machine: weight given not counting the carriage
470x12
560x10
650x8
650x8
some more back raises
lot of ab work
weight: 231
notes: dammit. that hurt. i was really hoping to hit 455x3 this week, too. >:(
wtf did you do to your finger?
I almost my damn pinky off while changing my front end out about two months ago and was still able to lift..only my pinky stuck straight out during all of it! HAHA
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wtf did you do to your finger?
I almost my damn pinky off while changing my front end out about two months ago and was still able to lift..only my pinky stuck straight out during all of it! HAHA
haha, i was closing a switchblade knife and my middle finger got in the way. there's a nice little divot where the piece used to be. :P
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haha, i was closing a switchblade knife and my middle finger got in the way. there's a nice little divot where the piece used to be. :P
HAHAHA!
trust me.. been there done that but not with a switch blade..damn man!
didn't hurt until you started looking at it did it HAHA
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HAHAHA!
trust me.. been there done that but not with a switch blade..damn man!
didn't hurt until you started looking at it did it HAHA
dude, NO JOKE, it never hurt until today. it's a military-grade thing so it's sharp enough to cut without any pressure, and it just went RIGHT through. wasn't until today when it started healing that it got sore. bled like a guy, too. >:(
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the worst cuts you barely even feel when you do it and then WHAM a river of blood, it's like when you break out a brand new Mach3 razor, smooth as silk on your face when you shave and then 30 seconds later your face looks like a mine field. ;D
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good shit on the close grips bro, LOL wtf are you doing with a switch blade? at least you kept training ;D
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bleh, shitty workout today. might have been because i was in too much of a rush to eat until about 12:30. ::)
TUESDAY - bench
flat bench: thanks to the finger, i couldn't grip the bar right. still did okay.
135x8
225x8
275x5
315x3
330x2
315x3
incline bench:
135x10
185x8
225x6
standing military:
135x10
135x8
135x8
front raises: one at a time
45x10
55x8
55x8
40x10
weighted dips:
0x12
55x8
75x10
75x10
weighted chins:
0x12
30x10
30x10 - yeah yeah, a 30. not huge, but pretty good.
0x10
chest press machine: light stuff, just to get blood flowing.
4x20
12x12
12x12 - pin level 12.
weight: 229
notes: man that benching SUCKED. still, did all right elsewhere.
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but look at how much work you do man..holy shit!
at least you're consistantly strong throughout the day during it all!
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but look at how much work you do man..holy shit!
at least you're consistantly strong throughout the day during it all!
think i should ratchet it down? i have the damndest time figuring out where to crank my volume back, especially since i dove into metal militia early on which advocates some insane amount of sets.
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think i should ratchet it down? i have the damndest time figuring out where to crank my volume back, especially since i dove into metal militia early on which advocates some insane amount of sets.
yeah..only TWO chest exercises tops.. and the second one should be considered your tricep work. If you plan on doing other tricep work then skip the second chest exercise. Do ONE Shoulder exercise..you're already bombing the living shit out of them when you're pressing..no need for standing presses and laterals both..pick one. I'd say do the standing presses if you're doing a light tricep exercise like pressdowns or extentions or do the laterals to go lighter on them if you're doing asecond pressing movement. JUST WAY too much on the accessory muscles it seems man. I had to manipulate mine abit as well.
If you want to do more back work...do a heavy back exercise followed up with 3 sets of like face pulls or something. Just WAY to omuch work and not seeing hte progress we both know you should be making.
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sounds good. so for my main bench week next week, i'm thinking...
flat bench
incline
side raises
chins
and that's it. then on friday or saturday:
close-grip
military
rows
light chest work or pushdowns depending on what i feel is lacking.
done. maybe some bicep work on each day, but something really light and only a few sets.
four exercises per day. i think that'll be my new mode. example pull day:
pull of some kind
pause or low box squats
GHRs
shrugs
squat day:
squats
SLDLs or something
lunges (fuggoff, i like these)
back raises
abs on both days.
how's it look?
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much better..new know until you try so definately give it a run for sure!
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also..ify ou're really wanting more pure power out of your lifting...
start doing pyramid doubles or heavy singles at or around 92-94% of your 1rm on your presses. I LOVE doubles for overall power but heavy singles help too when you don't have the juice on aparticular day to get it done.
like inclines..
i'll do bar for two sets
135x10x1
225 for a few reps...
then jump into doubles...for no more than 5 sets to smoke my incline presses out. Any more than that and you're doomed to fail it seems.
I may be switching up to the conjugate method on my upper body again just because i would like a nice change.
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bad day. baaaaad day.
THURSDAY - squat day
squats: just for reps, didn't feel like going heavy. again, no belt.
135x10
225x8
315x8 - PR. damn, sunk each rep too.
315x7 - not quite.
SLDLs: on a block.
135x12
225x10
245x10
hang cleans:
135x5
185x5 - on the fifth rep, my left lat cranked HARD. i was laying on the floor trying to breathe. even now it's tough to move. so, went home.
weight: 232
notes: so, that sucked. but hey, i hit a pretty nice PR. 315x8 ass to calves beltless squatting's nothing to sneeze at, i don't think.
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I dont care who you are, 315x8 ATC is awesome!
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haha, thanks man. i think now since i'm going beltless and not training for singles strength on the squat and pull (for now), i'm going to set my goals as reps with a given weight.
short term, i'd like to get 365x6 a2c, and 455x5 pulling off a block. i think it should be doable in none too long.
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sick work broheim! and don't set those goals TOO high now! Don't want to end up disappointed! ;D :-*
seriously though..smart move on ditching the belt..and the easier and longer you can move x-amount of weight..the easier it'll be to handle heavier numbers above it longer!
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all righty, i put the Results! to the test. can magoo have a good workout training first thing in the morning with ONLY a serving fo Results! in his belly? we'll find out!
FRIDAY - bench assistance
close-grip:
135x5
185x5
225x5
275x5
290x5 - not bad!
seated DB shoulder presses:
75x6
90x8
90x6
BB rows:
135x12
225x8
225x6 - my lat was cramping up like CRAZY
pulldowns:
12x12
14x12 - just to try and "work" it out.
hammer curls:
40x8
50x8
60x8
60x8
a set of 25 dips.
weight: 232
notes: this workout took around 45 minutes as opposed to my normal 80. i consider it four exercises, putting the two back exercises together (since i did four "work" sets) and not counting the dips at all. i felt pretty focking strong, and i think i'll stick with this protocol for a while.
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i'm stressed and studying for finals, so here's a random picture of me i took today. it sucks and i look like hell, but hey. there it is.
weighing probably 230 there.
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DAMN bro looks like your making good progress, thats insane on the close grips :o, good shit on the shoulder press and hammer curls too i seem to be stuck at 55 on the HC.
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yeah good workout changes and solid progress..you'll start seeing more for sure since you've made those changes
when is that meet you've got going on?
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i'm stressed and studying for finals, so here's a random picture of me i took today. it sucks and i look like hell, but hey. there it is.
weighing probably 230 there.
Looking real good magoo... good luck with Finals! 8)
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wedged in a fast workout.
MONDAY - pull day
deadlifts: off the floor, no belt, paused.
135x5
225x5
315x5
405x3
455x1
475x1 - ouch. NOT a good lift.
box squats: box about halfway up my shins. so, pretty low
135x5
225x5
275x3
295x3
315x3
325x2 - i kept getting the weight, felt like doing more! ;D
db snatches:
90x3
100x3
110x1
120x1/0 - got it on the right side but not the left. argh!
weight: 230
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wow Zach looks like your stomach has come down a lot man, good work, you've got the Frank Zane waist going there.
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wow Zach looks like your stomach has come down a lot man, good work, you've got the Frank Zane waist going there.
haha, thanks man. 8) keep in mind i'm kind of pulling an adonis and tightening the middle there. still, i've got a 34" waist, which isn't too bad for 6'2" and 230+.
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haha, thanks man. 8) keep in mind i'm kind of pulling an adonis and tightening the middle there. still, i've got a 34" waist, which isn't too bad for 6'2" and 230+.
better than me, i'm around 38, working on getting it down though, you look great man.
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better than me, i'm around 38, working on getting it down though, you look great man.
thanks a lot, dude. let me tell you, putting up unflattering pictures of yourself? great motivation. :P
what are you weighing these days? if you dipped to 215 like i'm aiming for you'd be pretty diesel with that shoulder width.
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another quick one.
TUESDAY - bench day
flat bench:
135x10
225x8
275x5
315x3
340x1
365x1 - startin' to get regular with this, i hope.
225x20
incline:
135x6
185x5
225x5
225x5
pullups:
5x10 - i did a set on all the various handles. fun times.
upright rows:
45x10
95x10
115x10 - i'd also done a weird and poor set of DB front raises before these, but don't count 'em.
some quick blood-pump stuff with a pair of 25s for biceps/shoulders/triceps. one set, 10-ish reps a piece, that idea.
weight: 230
notes: considering i got up at 7 this morning after being up past 1, i'm amazed this went so smoothly.
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another quick one.
TUESDAY - bench day
flat bench:
135x10
225x8
275x5
315x3
340x1
365x1 - startin' to get regular with this, i hope.
225x20
incline:
135x6
185x5
225x5
225x5
pullups:
5x10 - i did a set on all the various handles. fun times.
upright rows:
45x10
95x10
115x10 - i'd also done a weird and poor set of DB front raises before these, but don't count 'em.
some quick blood-pump stuff with a pair of 25s for biceps/shoulders/triceps. one set, 10-ish reps a piece, that idea.
weight: 230
notes: considering i got up at 7 this morning after being up past 1, i'm amazed this went so smoothly.
that's my boy!!! and in a few more months..you'll be saying the same kinda shit about 405! I hope to start getting regular with this HAHAHA sounds like you just started your period pussy! ;D ;D
that is a very badass day and an awesome layout! Keep it up man you'll be beating ass in meets very soon if you choose to do it!
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good job man. alot of the pussy bodybuilders should be reading this journal. upper/lower ...hitting everything twice a week is superior to the once a week bullshit splits.
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good job man. alot of the pussy bodybuilders should be reading this journal. upper/lower ...hitting everything twice a week is superior to the once a week bullshit splits.
damn right. now with the volume turned down a touch i think i'm going to be doing even better. although i missed one workout this week. :P
SATURDAY - bench assistance
close-grip bench:
135x10
225x8
275x3
315x1
335x1 - PR!
standing militaries: no leg drive except on the last rep of my last set
135x8
155x6
155x6 - damn. new record.
pullups: serious pullups. like, trying to put my head through the ceiling.
5x10
weighted dips: i'm a moron. done with a DB.
0x15
50x10
100x8 - wow that didn't feel great. but hey, did it.
light biceps shit.
weight: 228
notes: somehow, despite not eating well and having really spotty sleep, i hit three PRs today (close-grip, militaries, dips). not bad.
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as per my post on the G&O, the workout today didn't last long. ::)
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happens every once in awhile young man you'll be OK.
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happens every once in awhile young man you'll be OK.
lol, you sound like a wizened old man there, guy. yeah i'll be back, i'm still going to do my two bench workouts this week and a higher-rep squat workout on thursday if my back is up to it.
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whats goin on in here?
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whats goin on in here?
magoo is enjoying some painkillers he got off a friend, that's what's goin' on in here.
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TUESDAY - bench day
flat bench:
135x10
225x7
275x3
315x1
340x1
365x0 - no way, with my back out i just wasn't as tight
315x3+1
incline bench:
135x10
225x6
245x4
chins: no way i'm doing rows
4x12
raises:
35x12
35x12
35x12 - easy stuff
one-arm hammer curls: supported on the DB rack with one hand, all reps for each arm done at once (not alternating)
50x10
60x10
70x8
a set of 20 dips
weight: 228
notes: i felt better after i left, but my back definitely screwed up my benching.
watch my attempts.
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Damn, I thought the BodyBuilding.com shirt would have added at least 50lbs on your bench!? ;)
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how tall are you, 6'7''? lol. 230... ::)
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how tall are you, 6'7''? lol. 230... ::)
6'2". if you want me to take a picture of me on a damn scale i will. i'm anywhere between 228 and 232 most days.
although if you think i'm that far under 230, i'm fine with that too. if you want to think i'm benching 340 at under 200 pounds or something, sweet. i could do some serious damage as a 198 lifter. :D
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6'2" @ 230lbs sounds right to me.
Is there something "candy?"
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well you dont look 230, but at 6'2'' itll be hard to judge because that is pretty tall.
i was just comparing my weight and hieght and body to your body and weight..which would make you less than 230, if you were my hieght.
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well you dont look 230, but at 6'2'' itll be hard to judge because that is pretty tall.
i was just comparing my weight and hieght and body to your body and weight..which would make you less than 230, if you were my hieght.
i think a lot of people have a tough time eyeballing weight, myself included. but yeah, rest assured i'm a legitimate 230 pounds.
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no prob..you look good bro, and your strong as hell.
i had assumed you were shorter
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no prob..you look good bro, and your strong as hell.
i had assumed you were shorter
lol, thanks man.
it's also worth pointing out that 99% of guys overshoot on how tall they are. i am 74" tall, a for real 6'2" on a medical scale at the doc's office. i can't tell you how many times i've stood next to someone who claimed he was 6'2" and been about two inches over him, or someone who claimed six foot that was significantly shorter than me. most people guess i'm 6'3" or so.
so that might be a part of why i don't look "6'2 and 230", most guys lie about height like women lie about weight, so i probably AM thinner than most guys who claim my stats look. ;D
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according to me im 6'0'', if a ladies asking. but in reality, i am 5'10'', maybe 5' 10 &1/2'' ;D
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lol, thanks man.
it's also worth pointing out that 99% of guys overshoot on how tall they are. i am 74" tall, a for real 6'2" on a medical scale at the doc's office. i can't tell you how many times i've stood next to someone who claimed he was 6'2" and been about two inches over him, or someone who claimed six foot that was significantly shorter than me. most people guess i'm 6'3" or so.
so that might be a part of why i don't look "6'2 and 230", most guys lie about height like women lie about weight, so i probably AM thinner than most guys who claim my stats look. ;D
You = still 100% natural, right?
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You = still 100% natural, right?
debussey = correct. while i keep missing the dates, i am going to be competing in the ADAU, which is drug and equipment free.
magoo = scared of needles. needs a nurse to hold his hand while getting a flu shot. :P
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debussey = correct. while i keep missing the dates, i am going to be competing in the ADAU, which is drug and equipment free.
magoo = scared of needles. needs a nurse to hold his hand while getting a flu shot. :P
Yet magoo=covered in tats........ ::)
Nice benching. ;)
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Yet magoo=covered in tats........ ::)
Nice benching. ;)
LOL, thanks man. i can't explain it, i can get tatted all day (i've done 9 hour sessions, after all). for some reason, injections freak me the fuck out.
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tried a squat workout.
THURSDAY - squats
squats: no belt
135x12
225x8
315x7
315x5
leg press: weights listed in plates per side
5x12
6x12
7x10
8x8
SLDLs:
135x15
185x12
185x12
a bunch of ab work
plate pinches: weight x time in seconds
30x10 - three tens, 10 seconds each hand
50x10 - two 25s
50x6 - couldn't hold on
weight: 228
notes: not bad. check out the vid of my squat attempt. yeah, it's not my best, but i had to be EXTRA careful on my form.
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good depth Zach, i wish they'd play The Who in my gym or anything besides Beyonce/Shakira for that matter. ;D
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good depth Zach, i wish they'd play The Who in my gym or anything besides Beyonce/Shakira for that matter. ;D
haha, it's weird. the radio normally blows in this area, and then out of nowhere i'm in the car and suddenly i hear alice cooper hosting his own radio show. not bad at all i'd say. :D
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nice squatn man! look at those hams workin! I'm JEALOUS! :o
and u think dave just let slip he works out HAHA...post up a log dave under a "gimmick" :) so we can see some numbers from the man himself! ;D
seriously dave you're a strong bastard too..ain't no shame in showing the tits around here that you old guys can still lift! ;D
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hey Magoo, how do you feel your body has changed since starting this type of workout?
I'm kind of doing something similar (although using half the weight ur using :P) and i feel like i have actually got leaner while getting bigger.
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nice squatn man! look at those hams workin! I'm JEALOUS! :o
haha, my hams have somehow become my best body part. it used to be my lower back, but now i think my lower back sucks and my hams are the workhorses. i agree too, SF, put up a journal! ;D
hey Magoo, how do you feel your body has changed since starting this type of workout?
I'm kind of doing something similar (although using half the weight ur using :P) and i feel like i have actually got leaner while getting bigger.
a PL workout, you mean? if that's the case, then i think it's made my body blow up. training lifts to get stronger has been the best thing i ever did. and amping down the volume is, aside from my little injury that held me back this week, doing WONDERS.
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yes a powerlifting routine. I assume u were training the muscle once per week with a typical bodybuilding routine before?
I have found that the gains tend to "stick". With a higher volume routine it was almost as if i would blow up during the workout, and then slwoly deflate over the course of the following week. This type of reoutine seems to create density.
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i'd put up a training log but there's too many clowns who follow me around the boards that it would turn into a waste of bandwidth but a brief synopsis is that i have a heavy bench/chest day on Tuesdays, insanely enough i squat and deadlift and hit some other leg movements on Wednesdays, i do some rows, pulldowns and some hamstring work on Thursdays and i hit shoulders and triceps on Fridays, i also have kind of a light day on Mondays where i train biceps and calves, lifts as of my last workouts were, bench-315x7, 335x5, 335x5/ squat-405x10, 455x6, 500x4/ deadlift 405x3, 455x3, 495x3/ been hitting the Smith lately on shoulder presses and last workout hit 2 45's a 10 and a 5 on each side of the Cybex Smith with the 15 pound bar for 5 reps/close grip bench 295x7, 305x6, 315x4/ also normally do three sets of 5-6 with the 125's on incline db presses and bb rows top set is normally 315 for 6-7.
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you stop benching what i just did in my squat workout. right now. get weaker. >:(
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debussey = correct. while i keep missing the dates, i am going to be competing in the ADAU, which is drug and equipment free.
magoo = scared of needles. needs a nurse to hold his hand while getting a flu shot. :P
Pussy! LOL
Jason
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Pussy! LOL
Jason
hahaha, your ass doesn't pop in here except for that comment. thanks, ass. ;D
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hahaha, your ass doesn't pop in here except for that comment. thanks, ass. ;D
Fear not friend, for I am the supreme lurker in here!
Jason
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Hey Magoo ur hamstrings look good in ur squat video, have they always been a strongpoint? if not, what do you attribute the gains to?
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hahaha, your ass doesn't pop in here except for that comment. thanks, ass. ;D
Fear not friend, for I am the supreme lurker in here!
Jason
Also, if you have a question for me, just post it in here and i will do my best to help you out!
Jason
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Hey Magoo ur hamstrings look good in ur squat video, have they always been a strongpoint? if not, what do you attribute the gains to?
they used to suck, actually. until i saw that video i had no idea they were any good. weird. ??? as for gains, i'd say a shit-ton of deadlift variants and my squat style made a big difference.
FRIDAY: shitty bench-assistance.
close-grip bench:
135x12
225x5
275x4
295x3
295x1 - went wide
bench reps:
225x16 - fuck
225x19 - double fuck.
shoulder press: seated, bar
135x10
185x6
185x5
pullups:
5x12
hammer curls: concentration-ish, one arm at a time with the other braced on the DB rack
55x8
65x6
75x8 - last two or three shitty form
weight: 228
notes: MAN i'm fucking pissed about my bench attempts. i just didn't feel "on" at all. i don't know what to say. next time instead of doing close-grip work i might try just a few singles. i don't know. i'm just pissed that i hit 225x25 a bit ago without even PAUSING, and suddenly 225x19 knocks me the fuck out. linked elsewhere, but here it is again:
in other news, i swear i'm leaner despite losing little weight. my abs are starting to come out again. it's pretty righteous.
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I can't see the video for some reason. :'(
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well that was a dumb idea.
MONDAY - pull day
deadlifts: regular
135x3
225x3
315x3
405x1 - belt on. candy weight.
455x1
500x1 - well, that hurt. not too bad, but i shouldn't have done it.
pause squats:
135x5
225x5
315x5
315x3
light shrugs: pulled the DBs up as high as i could
85x15
85x15
85x15
back raises:
3x12
abs
weight: 227
notes: well, that was a bad idea. that 500 pull made a little "pop" sound in my lower back, but it was just that normal back-cracky deal. still, it hurt a bit and i feel stupid for trying it.
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If I pull and get a pop out of my low back, Im done! From then on my back feels loose and as if Im pinching nerves.
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If I pull and get a pop out of my low back, Im done! From then on my back feels loose and as if Im pinching nerves.
a-yup. that's what happened. the pull itself wasn't even that hard, i just had to stop there. i felt like i had 530 in me, but right now i feel pinched as hell. popped some ibuprofen and i'm about to throw an icy hot pad on it after i shower.
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how about you stop lifting at least for two weeks.. give it time to do what it needs to do before pulling some more. Not that you cna't pull..it' sjust showing signs that something bigger will happen later. When I feel somethign pop, tighten up hard, or feel like velcro is being pulled apart under my skin ( muscle tear) I STOP! Stil some sick ass work man..especially feeling the way you do.
so how you liking ALN'S RESULTS baby?! ;D
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yeah, i'll still hit my bench workouts, but the next two weeks are going to be VERY light on my back (i can still do some leg work, though, that hurts none whatsoever). i'm laying with an icy-hot pad there now, hoping when i wake up all will be well. might swing by the ol' chiropractor's sometime soon.
and Results! is friggin amazing. i'm 227 but i feel pretty damn strong and i think i look better than i have in a while. once this tub is gone i think i'll buy another.
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yeah man.results in the m orning is becoming ritualistic for me HAHA.. i love how it makes me feel. It's like i do all the work in teh gym.. but feel like i've done nothing after. hell even the next day I do'nt even notice the day's prior's workout! LOVE IT!
dude don't tempt fate on that back.. ;D
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yeah man.results in the m orning is becoming ritualistic for me HAHA.. i love how it makes me feel. It's like i do all the work in teh gym.. but feel like i've done nothing after. hell even the next day I do'nt even notice the day's prior's workout! LOVE IT!
dude don't tempt fate on that back.. ;D
Im sore as hell right now! From today!
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yeah man.results in the m orning is becoming ritualistic for me HAHA.. i love how it makes me feel. It's like i do all the work in teh gym.. but feel like i've done nothing after. hell even the next day I do'nt even notice the day's prior's workout! LOVE IT!
dude don't tempt fate on that back.. ;D
yeah man, results is some crazy stuff. and i'm gonna be light on the back. going to get adjusted, see what's what. much as i hate deadlifting and squatting, i don't want to be KO'd from doing it.
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yeah man, results is some crazy stuff. and i'm gonna be light on the back. going to get adjusted, see what's what. much as i hate deadlifting and squatting, i don't want to be KO'd from doing it.
Very glad to hear that you're going to see a chiro. You'll be good as new soon enough. :)
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Very glad to hear that you're going to see a chiro. You'll be good as new soon enough. :)
let's hope! i feel like an old man, my back aching when i get out of chairs. >:(
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TUESDAY - bench day
flat bench:
135x5
225x5
275x3
315x1
340x1
365x0
365x1 - camera snafu kept this one off the camera. bleh.
225x20 - boo yah!
incline DB
95x8
110x6
110x5
pullups:
4x12
shoulder raises: i did these somewhere between a raise and a rotator cuff thing.
40x12
40x12
40x12
hammer curls:
60x10
60x10
weight: 227
here's the video of the heavier bench sets. the 340 was tough thanks to a miscommunication during the liftoff, but 365 was fairly clean aside from some bounce.
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Good god man! You need some longer shorts!
Good job on the 20 though.
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Good god man! You need some longer shorts!
Good job on the 20 though.
how else are you going to see the lovely curves of my thighs? :(
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how else are you going to see the lovely curves of my thighs? :(
You must leave SOMETHING to the imagination, stud. ;)
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You must leave SOMETHING to the imagination, stud. ;)
now you're starting to sound like my dad! >:(
actually the shorts aren't that short, i just have 'em pulled up kinda high there for some reason. i should stop doing that.
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now you're starting to sound like my dad! >:(
actually the shorts aren't that short, i just have 'em pulled up kinda high there for some reason. i should stop doing that.
Maybe the answer is to not take cinematic tips from internet porn? :-\
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THURSDAY - squats
squats: testing the water
135x5
225x5
315x3
365x1 - belted
385x1 - butter
405x2 - not bad.
sumo pulls: stop on the floor between reps
135x5
225x3
315x3
405x2 - as it turns out, the squat rack is an inch or so above the floor, so i was pulling from a deficit.
close-foot high-bar squats: heels on plates
135x6
185x6
205x6
225x6
face-pulls:
3x15 - wasn't paying attention to weight
abs and calves
weight: 227.5
notes: hey, 405 for a pair of doubles. not too shabby. i hit the chiropractor this morning and rested for a few hours afterwards, and felt pretty damn good during the workout. still didn't go heavy enough to strain anything.
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solid leg work man..lookin good!
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interesting.
FRIDAY - bench assistance
flat bench: pinkies on the rings. testing the waters.
135x5
225x5
275x3
315x3
330x3 - i have to admit, this was surprisingly easy, though rep 3 was rough.
330x1 - paused, again a test.
standing BTN press:
135x8
145x8
145x6
chins: weighted with a dumbbell
BWx12
30x8
40x8
40x7
BWx12
some kinda triceps thingie: weird combo between a skullcrusher and a JM press or something.
135x12
135x12
hammer curls: one-armed, leaning on the DB rack
50x8
60x8
70x8
40x12 - two arms, not leaning
weight: 225x5
notes: WHA? damn, i'm light today. how odd. wicked, i'm liking the narrower grip. when combined with my fixed back tightness and foot placement, it seems like everything kinda falls into place.
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man u defo got me wanting to try a narrower grip now. I like u had middle finger on the rings, but might try pinkie in rings, that like an inch closer in on each side hmm.lol
Great lifting magoo, getting v strong.
davie
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man u defo got me wanting to try a narrower grip now. I like u had middle finger on the rings, but might try pinkie in rings, that like an inch closer in on each side hmm.lol
Great lifting magoo, getting v strong.
davie
well what's your close-grip? mine's pretty high, which is a big reason why i'm pulling my grip in.
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THURSDAY - squats
squats: testing the water
135x5
225x5
315x3
365x1 - belted
385x1 - butter
405x2 - not bad.
sumo pulls: stop on the floor between reps
135x5
225x3
315x3
405x2 - as it turns out, the squat rack is an inch or so above the floor, so i was pulling from a deficit.
close-foot high-bar squats: heels on plates
135x6
185x6
205x6
225x6
face-pulls:
3x15 - wasn't paying attention to weight
abs and calves
weight: 227.5
notes: hey, 405 for a pair of doubles. not too shabby. i hit the chiropractor this morning and rested for a few hours afterwards, and felt pretty damn good during the workout. still didn't go heavy enough to strain anything.
LOL your in the 400's you big bastard id say thats pretty f'in heavy
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LOL your in the 400's you big bastard id say thats pretty f'in heavy
haha, i would have gone heavier if i wasn't being extra careful not to involve my lower back too much. i was keeping as upright as i could manage, which i never really do because that's not where my strongest point is.
and considering this was also my first belted squat workout in some time, i'd say it went pretty well. 455 shouldn't be far off at all.
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well what's your close-grip? mine's pretty high, which is a big reason why i'm pulling my grip in.
Well without laughing too hard here it is. My 1rm on bench is 95Kg's....and the other day i did sets of 8 reps on close grip, bult up to 70Kg's for 8 reps. So im guessing my 1rm on close grips wud be about 80Kg's.Only 15kg's off my bench max.
davie
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Well without laughing too hard here it is. My 1rm on bench is 95Kg's....and the other day i did sets of 8 reps on close grip, bult up to 70Kg's for 8 reps. So im guessing my 1rm on close grips wud be about 80Kg's.Only 15kg's off my bench max.
davie
sounds about right on with everyone elses man... not too shabby.
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if i had a nickel for how many people i've seen other than me close-gripping more than 135 pounds for a set i wouldn't be able to buy a york's peppermint pattie, davie. don't get too hard on yourself.
i remember when i was about 18 and i had one of those ironman magazine training routines and it called for doing sets of 12 on close-grip, and i actually refused to do it because i knew i wouldn't be able to get 95 for 12 and i would not allow myself to go under that. :P
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Yeh but im 23 lol.
I here u tho, im gna bring grip in slightly,use more tris on my bench,see if that helps.
Im looking foreward to deadlifts on my lower body rotation,b/c thats my best movement.My 1rm on squats is still 15Kg's under what i reps on deadlifts.
Great numbers magoo, keep it going.
davie
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jerking around with some stuff today.
MONDAY - pull day
platform pulls: yeah, yeah
135x5
225x5
315x3
405x1
455x1
475x0 - nope. i started the pull and my lower back began to come apart.
zercher squats: off the pins
135x5
25x3
315x2
365x1
375x1 - slipped down my forearms, not great form. 405 soon.
goofy shrugs: pulling back behind my head with my chin on my chest. dumbbells.
80x15
80x15
80x15
abs
weight: 226
notes: bleh. here's video.
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hahahahaha who's the dude clowning around in the background? :D
Good speed off the floor with the deadlift...just grab and pull up FAST, huh? I wish I could do them like that!!
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Nice work! Heavy Zurchers will kill your forearms without a towel on the bar.
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hahahahaha who's the dude clowning around in the background? :D
Good speed off the floor with the deadlift...just grab and pull up FAST, huh? I wish I could do them like that!!
haha, that's my buddy. he filmed the second part. known him for 12 years, we're practically brothers.
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all righty. no video today, aren't you glad? ;D
TUESDAY - bench day.
flat bench: pinkies on the rings
135x5
225x5
275x3
315x1
340x1 - BUTTER.
365x0.99 - needed the tiniest of nudges.
315x3 - quick triple
decline: why not?
225x10
315x3
315x3
pulldowns: on this big goofy plate-load machine
180x12 - meaning, 2 45s per side
230x10
270x10
320x10
a set of chins
bb curls: straight bar
45x12
95x10
115x10
dips:
100x6 - one set with a dumbbell just for the fuck of it.
weight: 226
notes: i'm out of RESULTS!! i ordered a tub sunday night but it's not in yet and i had to lift without any this morning! hopefully i'll have it by thursday. it's my new addiction.
the close call with 365 was surprising given how dead i felt, but it highlights how much of a joke 315 is now, whereas i remember when it would staple me to the bench.
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all righty. no video today, aren't you glad? ;D
:'(
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:'(
awww. we'll get some more footage up.
so today i didn't lift, but i did some running. discovered i can run a mile in 7:32.33 and a 100 meter dash in 0:14.87
not bad for a 225 pound dude that doesn't do any speed work.
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awww. we'll get some more footage up.
so today i didn't lift, but i did some running. discovered i can run a mile in 7:32.33 and a 100 meter dash in 0:14.87
not bad for a 225 pound dude that doesn't do any speed work.
not bad at all, if i tried to run a mile i think id keel over at about 1/4 mile
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not bad at all, if i tried to run a mile i think id keel over at about 1/4 mile
i like the feel of getting a run in periodically. i'm not ever going to be wolfy or nick winters, i'm not going to have a 650 raw bench (which i would accept a big midsection for), so i might as well stay in moderately good shape, right?
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i like the feel of getting a run in periodically. i'm not ever going to be wolfy or nick winters, i'm not going to have a 650 raw bench (which i would accept a big midsection for), so i might as well stay in moderately good shape, right?
I used to run all the time. The feeling of that second wind was great and for the rest of the day I felt awesome. Im a bit too heavy to run now.
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I used to run all the time. The feeling of that second wind was great and for the rest of the day I felt awesome. Im a bit too heavy to run now.
hey if i was pushing your numbers i wouldn't give two shits about a seven minute mile. ;D
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i used to run 1k in 2:50, recently i timed myself and got 4:00 :'(
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i used to run 1k in 2:50, recently i timed myself and got 4:00 :'(
well what's yer weight change between those two attempts?
when i was 15 i ran a 6:30 mile during wrestling season, but i was also 155 pounds.
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i was around 170-175 back then, now i am close to 225 and get terrible shin splints when running >:(
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Magoo has come a long way since this picture was taken:
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roughly 40 solid pounds since then!
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i like the feel of getting a run in periodically. i'm not ever going to be wolfy or nick winters, i'm not going to have a 650 raw bench (which i would accept a big midsection for), so i might as well stay in moderately good shape, right?
yes sir, im on my way to trying to get back down to a decent size mid section, it got away from me when I was at GNC and got all the free myoplex deluxe I could stand...lol put on some decent size though.
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awww. we'll get some more footage up.
so today i didn't lift, but i did some running. discovered i can run a mile in 7:32.33 and a 100 meter dash in 0:14.87
not bad for a 225 pound dude that doesn't do any speed work.
That's pretty damn good magoo. I used to love to run regularly, but it burned all the size off my quads, so now only sprints once a week when I am not heavy (therefore I haven't done sprints in like 10 months ;D).
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i do shuttle runs twice a aweek at the ebeach. Iv gotta keep sum level of fitness b4 pre season starts at beginning of july, tho theres horrible rumours that itl be mid june this year as we'r doing sessions with a sprint coach.
pre season consists of lots of sprints of varied distance, shuttles, circuits. 2 monute runs,diamonds,all = yuk.
Havnt run middle distance in ages, used to do a run in town near me, wer u ran from a harbour up this hill (3-400ft climb), collected a tag and ran back to start. it was 3 miles but like i said u climbed up to 3-400ft and abck down whcih is just as hard wen its wet.
I did that in 23 minutes. But that was like 3 years ago and im like 30pounds heavier (im 214).
davie
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awww. we'll get some more footage up.
so today i didn't lift, but i did some running. discovered i can run a mile in 7:32.33 and a 100 meter dash in 0:14.87
not bad for a 225 pound dude that doesn't do any speed work.
That's pretty good Magoo for a mile. Two Saturdays ago I went to take a test cuz I am pondering becoming a volunteer fireman and there were 9 of us and we had to run the mile in under 9 minutes. No one was that over weight really, but only me and another guy did it. The other 7 were sent home. I'm sure if they knew they had to do it they would have trained, or maybe not considering it is after all a volunteer position lol. I was only about 30 seconds faster than you and am a lot lighter, although I kind of jogged cuz there was no point to do it too fast.
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Magoo has come a long way since this picture was taken:
MAGGOT, IS THIS REALLY YOU???????????????
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MAGGOT, IS THIS REALLY YOU???????????????
circa 2004, yep. i was in the hospital after a five week bender and made up a story about being in an asylum, put up that picture.
the fact that people believed it is just hilarious. after all, i'm sure all mental asylums let their patients have digital cameras in there. ::)
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THURSDAY - squat day
squats:
135x8
225x5
325x5 - belt starting here
325x5
325x5
325x5
325x5 - hey, 325 on a 5x5 with no need for a spot. not bad. might go for 335 next week.
rack pulls: knee height, full stop between reps
225x5
315x5
405x5 - belt on here
495x4 - almost went for 545 this was so smooth, but was shot by now.
DB swings:
75x9/9
85x9/9 - each side
abs and calves:
stuff
weight: 227
notes: i got 4 hours of sleep last night. getting ready for the trip, so i went to bed at 1 thinking i'd get up at 8 and be ready for an early night tonight (6am plane flight :P ). instead? sleep at 2, up at 6. fantastic.
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U off on ur holidays magoo?
davie
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U off on ur holidays magoo?
davie
i'm in an airport in detroit as we speak. it's 9:15 and i've been awake for roughly six hours. by the time i crash land in CA i'mma be ready to collapse from exhaustion.
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awww. we'll get some more footage up.
so today i didn't lift, but i did some running. discovered i can run a mile in 7:32.33 and a 100 meter dash in 0:14.87
not bad for a 225 pound dude that doesn't do any speed work.
When I was in the Army, I ran 2 miles in 12:46 at 300lbs!
Good stuff though!
Jason
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When I was in the Army, I ran 2 miles in 12:46 at 300lbs!
Good stuff though!
Jason
well that's just crazy talk. crazy talk. >:(
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well i made it to the gym, but jeezus did i feel like shit. head cold somethin' fierce, it's like i'm working in a fog. :-\
SATURDAY - bench assistance
close-grip:
135x10
225x8
275x3
315x3 - meh
seated DB shoulder press:
75x8
85x8 - this unit SUCKED. the seat was practically on the ground, meaning i had to nearly hammer curl the weights up instead of just kicking them up there, and the back was so narrow that in doing so i tilted to the side. >:(
standing militaries:
135x10
155x7
DB rows: no straps
100x10
125x8 - burned out by now.
pullups:
12
12
ez bar curls:
115x10
115x10
115x10
kettlebell snatches: USMC gym had 'em, so why the hell not?
70.9x2
70.9x2 - almost killed myself on these. the form is WAY weird compared to doing it with a DB.
notes: well that blew. hopefully by monday i'm back on track.
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Knocked out some 48kg kettlebell snatches and c&j's today. First time since I busted my shoulder doing them.
You are right, the form sucks and honestly you would be just as well off using a DB.
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the 70.9 was the highest they had, and my first attempt i almost broke my shoulder. :P
the "lift" part was super easy, the thing just flew up, but as soon as it got to the top the "flip over" part totally threw me off.
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well that's just crazy talk. crazy talk. >:(
LOL I swear to god it is 100% true!
Jason
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LOL I swear to god it is 100% true!
Jason
haha, i believe you, it's just crazy! >:(
MONDAY - pull day
deadlifts:
135x5
225x5
315x3
405x1
455x1
495x1 - butter. fixed my form. woot.
515x1 - woot! i haven't pulled that in FOREVER.
pause squats:
225x5
315x3
315x3
315x3 - rock bottom all sets
DB snatches: no pause on the floor
95x5/5
95x5/5
95x5/3 - grip shit out on my left hand
DB shrugs:
130x15
150x12
150x10
100x50 - no straps. ouch.
abs
weight: no idea
notes: okay, i widened my stance and my grip on the pulls and hot damn my back was GOLDEN. since i hit 515 i'm going to take a few weeks off of heavy pulling. probably 455 for reps. i'd love to hit 5 paused on the floor.
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ROCK ON, Magoo. 8)
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You get my PM magoo?
davie
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haha look at you on the way to 600 on the pull! WTG SON!
how's that back feelin?
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keep raping those numbers!
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haha, i believe you, it's just crazy! >:(
MONDAY - pull day
deadlifts:
135x5
225x5
315x3
405x1
455x1
495x1 - butter. fixed my form. woot.
515x1 - woot! i haven't pulled that in FOREVER.
pause squats:
225x5
315x3
315x3
315x3 - rock bottom all sets
DB snatches: no pause on the floor
95x5/5
95x5/5
95x5/3 - grip shit out on my left hand
DB shrugs:
130x15
150x12
150x10
100x50 - no straps. ouch.
abs
weight: no idea
notes: okay, i widened my stance and my grip on the pulls and hot damn my back was GOLDEN. since i hit 515 i'm going to take a few weeks off of heavy pulling. probably 455 for reps. i'd love to hit 5 paused on the floor.
Is that a skinny magoo PR?
Jason
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Is that a skinny magoo PR?
Jason
i think so. i might have gotten it a few months ago when i was north of 230 but it's been a loooong time since i've gone above 505, particularly since i tweaked my back. this SoCal weather is awesome for lifting. 8)
TUESDAY - bench day
flat bench: weird bar. had to guess my grip width
135x12
225x5
275x4
315x1 - piss easy
340x1 - mrs butterworth
365x1 - surprisingly smooth!
370x0 - shit
370x1 - success!!!
225x15 - quick burnout
incline DB bench:
100x8 - ouch. bad incline bench.
flat DB bench:
110x8
110x8
125x6 - i do not believe i've pushed db's over 120 before
chest-supported rows:
90x12
115x10
115x10
115x8
a set of chins
side raises:
30x12
40x12
40x12
some rope hammer curls
dips:
3x15 - just for happy elbows, and because i had to wait for my ride to finish up his run.
weight: 228 (fat :P )
notes: dude. 370? no shit. i was amazed.
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Congrats on the 370!
Gettin' a bit tubby with that 3 extra ell bees, eh? :-\
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Congrats on the 370!
Gettin' a bit tubby with that 3 extra ell bees, eh? :-\
eh, i'm on vacation. i guess i can accept it for now. still not happy about it.
i should probably weigh myself first thing in the morning though, instead of midway through the day. i might find out i don't weigh what i think i do.
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eh, i'm on vacation. i guess i can accept it for now. still not happy about it.
i should probably weigh myself first thing in the morning though, instead of midway through the day. i might find out i don't weigh what i think i do.
Just pullin' your chain, man! Dont be such a woman. ;D
Ask teh Pegg, being hyoooge pays off! 8)
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Just pullin' your chain, man! Dont be such a woman. ;D
Ask teh Pegg, being hyoooge pays off! 8)
hahaha, i can't help it! former fat kid that never went the pegg route and got "strong" in a way that justified my size.
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370x1 - success!!!
Congrats!!!! That's a personal PR, right?
From here on out--to 4..0..0..--it's 70% psychology and 30% pure strength, believe it or not. You can nail it before the year's end, I bet. 8)
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Congrats!!!! That's a personal PR, right?
From here on out--to 4..0..0..--it's 70% psychology and 30% pure strength, believe it or not. You can nail it before the year's end, I bet. 8)
yeah man. i've NEVER taken 370 for a ride. never even held it in my hands until this workout. 365 just popped off my chest so easily (and then the spotter hit the bar upwards when i got to my grinding point which almost threw me off big time ::) ), so i figured i had to try it. the mental thing had me STAPLED on my first attempt. total no-budge. i'm really, really hoping for 405 by new years. i mean, it's 35 pounds, has to be doable right?
actually that's two PRs today, three this week if you let me say "i haven't pulled 515 in a very long time". i've never benched the 125 DBs either. i've got a good feeling about my squat workout too. who knows, i might finally get to my 4/5/6 plate bench/squat/deadlift goal within the year!
funny thing is, i remember when my bench goal was 315 how i thought "once i hit 315 i'm not gonna have any goals left! that's my white whale". now 315 seems like kid weight. hitting it for a single feels like a joke.
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'm really, really hoping for 405 by new years. i mean, it's 35 pounds, has to be doable right?
It's TOTALLY do-able. Don't listen to the "conventional" wisdom that says once you hit 350 or so, getting 5 lbs more than that takes up to a month. Gains are a weird thing. Sometimes you're just in the "zone" and can lift more than you thought possible. It really is more about psychology than pure strength once you get to a certain point. People get so stuck on "milestones"...and the 400 lb bench is one of the big milestones for most raw lifters. They get stuck to the point that to push 400 just seems way out of range, even though it's really not. I don't know if you're doing them, but partial presses from the pins can help the CNS adapt to bigger poundages. If you're pressing 370 for a 1RM from the chest, try 415-445 for 4-6 inch lockouts, gradually working your way down closer to the chest. The extra load will KILL your forearms and front delts, which take most of the load for presses like these, but it does help IMO.
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hmmmm. sounds like a plan. i'll do some benching in the squat rack next week and see what's up. my gym's rack isn't great for those (you have to start at the bottom because the hooks go too high up), so maybe i'll do some heavy board presses instead. hmm.
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hmmmm. sounds like a plan. i'll do some benching in the squat rack next week and see what's up. my gym's rack isn't great for those (you have to start at the bottom because the hooks go too high up), so maybe i'll do some heavy board presses instead. hmm.
be very careful with the extra heavy board presses tho, and dont get impatient. i agree with panda about the mental barrier thing, i was kinda freaked out the first time i benched 4 plates per side (180kg). but there are many ways to "trick" the body and mind to get past those barriers.
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hmmmm. sounds like a plan. i'll do some benching in the squat rack next week and see what's up. my gym's rack isn't great for those (you have to start at the bottom because the hooks go too high up), so maybe i'll do some heavy board presses instead. hmm.
Slaveboy is exactly right about being patient. See how your body adapts, but don't push yourself too hard and risk injury. For example, I've found that very heavy lockouts week in and week out tax the CNS unnecessarily and makes one more prone to injury. The upside to doing them, say, once every two weeks, is, it gets you used to what it feels like to hold a much heavier weight in your hands. But I'm preaching to the choir; you're a seasoned lifter and know all about that. Like I said before, I think you will have 400-405 in you by the end of the year, barring injury, sickness, etc.
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Sweet bench man! Very nicely done!
Jason
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everyone is giving GREAT advice man! WAY TO HAMMER DOWN 370 BRUTHA! Feels good doesn't it! HAHA!
my advice..if you can do it.. is to train in a cage WITH board presses if you can find someone to hold the board down for you instead of using the pins if you can. That way when you sink the bar into the boards the weight is still being transferred into the body unlike pin presses. However.. if you can't do board presses or don't feel comfortable withthem.. trust me.. pin presses are just fine and people have been using them for years.
What I do is set goals.. I'll go say for sets of 4 on the board presses and no move up until I've hit ALL my working weights with that goal. I'll work with 315x4,365x4, and then only hjit 405 for two..but I'll keep plugging away at it until I hit 405 for 4.. then move up in weight. I used to hate board presses but now I'm in love with them!
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THURSDAY - squat day
squats:
135x5
225x5
315x3
365x3 - belt on
385x4 - could have hit 5, but just wasn't feeling it.
385x3
sumo pulls: pause on the floor.
135x5
225x5
315x5
405x3 - augh. awful.
SLDLs:
135x10
225x5
275x6
275x6
hack squat machine: weird one.
90x12
180x10
180x10 - awesome feel in the thighs.
random ab work.
weight: dunno
notes: felt like ten pounds of ass today. nothing felt right. plus a shitty squat rack mucked me up.
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subjugate the iron!
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365x3 - belt on
385x4 - could have hit 5, but just wasn't feeling it.
Go 365x2 or even for 1 instead of 3 and you'd get that 385 for 5, maybe 6, I bet.
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Go 365x2 or even for 1 instead of 3 and you'd get that 385 for 5, maybe 6, I bet.
5 is my goal. as soon as i hit a weight for five it's time to pop up 20 pounds and work from there. 405x5 would a REAL nice squat in my mind.
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boo ya.
SATURDAY - bench assistance
close-grip bench:
135x10
225x5
275x3
315x1
335x1 - awesome
standing military press:
135x10
155x9
155x7
pullups:
4x12
db curls: simultaneous
35x12
50x10
50x10
v-bar pushdowns:
70x20
70x20
weight: 226
notes: hey, hit the 335x1 without the spotter even coming near. good stuff. 405 is feeling closer and closer.
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dont try to take your body to 405. take 405 to your body!
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Holy gezzz bro 335 close grip thats retarded good shit good job on the pull ups too man. Tell me the truth you got a video of you doing 25+ reps with 225 and your just waiting until the 1st to post it arent you? Im gonna be pissed if I post a video and 10 mins later you post one beating me, that is if I even get close to beating yours.
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Holy gezzz bro 335 close grip thats retarded good shit good job on the pull ups too man. Tell me the truth you got a video of you doing 25+ reps with 225 and your just waiting until the 1st to post it arent you? Im gonna be pissed if I post a video and 10 mins later you post one beating me, that is if I even get close to beating yours.
hahaah! i didn't get my initial 25 on tape, but tuesday or wednesday we'll see what i do. if it's 25 or so, i'll definitely hold off posting it until i need to. ;)
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today went really, really badly.
highlights:
pulls: 425x4 paused on the floor. yeah, THAT bad.
pause squats: 365x2 ass on the floor smokeshow. this was pretty slick actually.
DB shrugs: 145x50 with straps.
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today went really, really badly.
highlights:
pulls: 425x4 paused on the floor. yeah, THAT bad.
pause squats: 365x2 ass on the floor smokeshow. this was pretty slick actually.
DB shrugs: 145x50 with straps.
maybe you need to deload for a week or two?
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maybe you need to deload for a week or two?
well i'm thinking it's a lack of sleep over the past two days. new dog, whining all night in his crate, i got about three hours of sleep saturday night and maybe four last night. give me a total recharge and i should be okay.
that said, it HAS been a long time since i deloaded. might try that next week. gotta have one good bench workout for the PL board contest! >:(
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bad bad bad. no sleep = bad
tuesday - benching
flat bench:
135x5
225x5
275x3
327.5x1 - training partner mishap. 3 45's on the righ, 3 45's with a 10 and a 2.5 on the left. fucked up my left side from here on out
340x1
365x0 - just wasn't happening today.
225x21.99999999 - DAMN i was close to 22.
feet-up bench:
225x5
275x2
decline:
225x8
275x8
295x5
chins:
6x8-13 variously
plate side raises:
pissng around with a pair of 25 plates.
weight: 226.
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bad bad bad. no sleep = bad
tuesday - benching
flat bench:
135x5
225x5
275x3
327.5x1 - training partner mishap. 3 45's on the righ, 3 45's with a 10 and a 2.5 on the left. fucked up my left side from here on out
340x1
365x0 - just wasn't happening today.
225x21.99999999 - DAMN i was close to 22.
feet-up bench:
225x5
275x2
decline:
225x8
275x8
295x5
chins:
6x8-13 variously
plate side raises:
pissng around with a pair of 25 plates.
weight: 226.
BEAST!!! HAH WAY TO DO WORK BRO!
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well i'm thinking it's a lack of sleep over the past two days. new dog, whining all night in his crate, i got about three hours of sleep saturday night and maybe four last night. give me a total recharge and i should be okay.
that said, it HAS been a long time since i deloaded. might try that next week. gotta have one good bench workout for the PL board contest! >:(
ok i understand, lack of sleep will indeed fuck up workouts.
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bad bad bad. no sleep = bad
tuesday - benching
flat bench:
135x5
225x5
275x3
327.5x1 - training partner mishap. 3 45's on the righ, 3 45's with a 10 and a 2.5 on the left. fucked up my left side from here on out
340x1
365x0 - just wasn't happening today.
225x21.99999999 - DAMN i was close to 22.
feet-up bench:
225x5
275x2
decline:
225x8
275x8
295x5
chins:
6x8-13 variously
plate side raises:
pissng around with a pair of 25 plates.
weight: 226.
lemme know if im annoying the shit out of you. but id suggest doing 3x5 on the bench for a while (same weight on all the sets).
(then slowly move down: 4,3,2,1)
another concept you could try is ladders.
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bad bad bad. no sleep = bad
tuesday - benching
flat bench:
135x5
225x5
275x3
327.5x1 - training partner mishap. 3 45's on the righ, 3 45's with a 10 and a 2.5 on the left. fucked up my left side from here on out
340x1
365x0 - just wasn't happening today.
225x21.99999999 - DAMN i was close to 22.
feet-up bench:
225x5
275x2
decline:
225x8
275x8
295x5
chins:
6x8-13 variously
plate side raises:
pissng around with a pair of 25 plates.
weight: 226.
man your putting in some nice work but what is the point of feet up bench?? especially right after doing flat?? just wondering... nice work anyways..
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lemme know if im annoying the shit out of you. but id suggest doing 3x5 on the bench for a while (same weight on all the sets).
(then slowly move down: 4,3,2,1)
another concept you could try is ladders.
for the deload week (or maybe month) i think i'll do 5x5s on everything. start with 275 on the bench, 335 on the squat, and 405 on the pull and go until i get maybe 315, 365, and 455. if that doesn't happen for more than a month or so then i'll just accept wherever i am and go back to the normal.
honestly, i'm CLEARLY not doing any meets any time soon ( ::) ), why not really mix shit up, right?
man your putting in some nice work but what is the point of feet up bench?? especially right after doing flat?? just wondering... nice work anyways..
a little pure-chest work. just to try 'er out. i've always wanted to nail 315 feet up because holy hell that'd look impressive.
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for the deload week (or maybe month) i think i'll do 5x5s 3x3on everything. start with 275 on the bench, 335 on the squat, and 405 on the pull and go until i get maybe 315, 365, and 455. if that doesn't happen for more than a month or so then i'll just accept wherever i am and go back to the normal.
honestly, i'm CLEARLY not doing any meets any time soon ( ::) ), why not really mix shit up, right?
a little pure-chest work. just to try 'er out. i've always wanted to nail 315 feet up because holy hell that'd look impressive.
I think you will find a better deload by going to 3x3 as opposed to 5x5. If youre onbly going to go for a week, why not just stay out of the gym? Might be better off in the end.
Jason
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I think you will find a better deload by going to 3x3 as opposed to 5x5. If youre onbly going to go for a week, why not just stay out of the gym? Might be better off in the end.
Jason
hey let me ask you about that.
i've heard differing theories on deload. some say go to the gym but go ultra-light. like do 50% of your normal weights for sets of 15. i did that once, lowballing a bit, but i'm not sure how well that actually worked. others say stay out entirely. if i do that, i'm likely to do some extra cardio just because i can't keep myself from exercising entirely.
which do you believe?
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hey let me ask you about that.
i've heard differing theories on deload. some say go to the gym but go ultra-light. like do 50% of your normal weights for sets of 15. i did that once, lowballing a bit, but i'm not sure how well that actually worked. others say stay out entirely. if i do that, i'm likely to do some extra cardio just because i can't keep myself from exercising entirely.
which do you believe?
Im doing that right now, and the last set with 235 seems to be easier than before. What did you do in order to increase your bench weight+reps so much?
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Im doing that right now, and the last set with 235 seems to be easier than before. What did you do in order to increase your bench weight+reps so much?
i'm honestly not entirely sure. just retarded determination i suppose, and me starting to "understand" the lift. my squat is getting better despite low maxing lately thanks to my hurt back. but no matter what i do, the deadlift eludes me in terms of feeling comfortable doing it. this week my attempt to replicate last week's forms did not work at ALL. no matter what, i grip and rip largely because no matter where i stand or how i set up, i feel like my body is all wrong.
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hey let me ask you about that.
i've heard differing theories on deload. some say go to the gym but go ultra-light. like do 50% of your normal weights for sets of 15. i did that once, lowballing a bit, but i'm not sure how well that actually worked. others say stay out entirely. if i do that, i'm likely to do some extra cardio just because i can't keep myself from exercising entirely.
which do you believe?
I know you didn't ask me, but I prefer to stay out of the gym, at the very most, I'll go in and do cardio.
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hey let me ask you about that.
i've heard differing theories on deload. some say go to the gym but go ultra-light. like do 50% of your normal weights for sets of 15. i did that once, lowballing a bit, but i'm not sure how well that actually worked. others say stay out entirely. if i do that, i'm likely to do some extra cardio just because i can't keep myself from exercising entirely.
which do you believe?
Honestly, if you ask 10 guys, you will probably get 10 different opinions. As for me, I stay out of the gym, because I cannot make myself go in there and just coast lifting. If I dont lift hard, I become unmotivated in many facets of life, and this is the exact opposite of what you want from a deload. If you want to do something physical, do yardwork. Take that new dog for a long walk. Chase your kids (or nieces and nephews) all over gods creation. Thats what I do when I deload, and I go back a week later ready to get after it and GFH. I do have one exception. If you are injured ( not just aches and pains, but injured) I think that light high rep work can be very beneficial in the recovery process and should be done throughout your deload.
Jason
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stay home and do cardio it is. who knows, maybe i'll trim a few pounds that week and get a little stronger in the process! :P 215 is still my "maybe" goal for the summer.
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When I deload I just do light cardio mostly. I will do labor intensive activities around the house too (laying tile, landscaping a bit, or making new torturous implements!). Perhaps just get some new ink or suspend yourself from hooks and pulleys ???
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for the deload week (or maybe month) i think i'll do 5x5s on everything. start with 275 on the bench, 335 on the squat, and 405 on the pull and go until i get maybe 315, 365, and 455. if that doesn't happen for more than a month or so then i'll just accept wherever i am and go back to the normal.
honestly, i'm CLEARLY not doing any meets any time soon ( ::) ), why not really mix shit up, right?
a little pure-chest work. just to try 'er out. i've always wanted to nail 315 feet up because holy hell that'd look impressive.
actually wasnt suggesting 3x5 for the deload. just as a way to mix it up and maybe get in some volume with heavy poundages. same applies to 5x5.
for deload id suggest cutting volume but still still keeping the weights pretty heavy. (there are lots of ways to set it up...its far from an exact science).
edit: hadnt read all the replies regarding deloading. jason is right,there are many ways to do it.
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Hey Magoo were u always a strong bencher? i cant even picture myself putting up 225 let alone 360+
also are u a big eater? strict with a diet?
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actually wasnt suggesting 3x5 for the deload. just as a way to mix it up and maybe get in some volume with heavy poundages. same applies to 5x5.
for deload id suggest cutting volume but still still keeping the weights pretty heavy. (there are lots of ways to set it up...its far from an exact science).
edit: hadnt read all the replies regarding deloading. jason is right,there are many ways to do it.
depending on how you're feeling.. if y ou're just feeling like hammered shit no matter what you do.. a week off is usually the ticket for me. If you're just not feeling up to it or dragging ass.. taking a week or at least a few days of doing bodybuilder type workouts and coming back to it seems to fair well for alot of people.
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depending on how you're feeling.. if y ou're just feeling like hammered shit no matter what you do.. a week off is usually the ticket for me. If you're just not feeling up to it or dragging ass.. taking a week or at least a few days of doing bodybuilder type workouts and coming back to it seems to fair well for alot of people.
yes and no. faster progress can be made if you deload** BEFORE you start feeling really hammered.
**deload in this case= when you dont take a week off ,instead you still lift but maybe reduce poundages 10-20% and reduce volume.
personally i dont count a complete week of rest as deloading.(thats just me)
id set it up like this: lift heavy 3-6 weeks then lift lighter (deload) 1-2 weeks. after something like 3 such cycles (of heavy and light lifting) take a week off.
i think complete rest weeks can be golden. but in my opinion its better to periodize training in such a way that you dont have to take complete weeks of too often. instead put in enough deloading weeks(=still lift but reduce poundages somewhat).
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THURSDAY - squats
box squats: at parallel or slightly under. i've got great out of the hole power, but i just fall apart on the way up.
135x5
225x5
315x3
365x1 - belt on here
405x1
425x1 - pretty swift rep, just my knees started to feel shaky.
sumo pulls: paused on the floor between
135x5
225x5
315x3
405x3
paused on the pins GM's: DEFINITELY a bit under parallel for the upper body. way deep, solid pause between reps.
135x5
185x5
205x5
225x5
275x4 - shazam. slightly wider stance? awesome.
abs
weight: 224.5?!?
notes: that was the most fun i've had in a while. awesome.
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amping up for the 225 rep-out one last time.
FRIDAY - bench assistance
pause bench:
135x5
225x5
275x3
315x3 - considering i haven't done it in a long time? not bad.
REP-OUT:
225x23 - could NOT get 24.
standing behind the neck presses:
135x6
135x6
135x6 - quickies
pullups/chins:
5x8-14
pushdowns:
80x2x15
some curls
weight: 226
notes: okay, i am DONE with this amping up for rep-outs bullshit. next week, if i'm up to normal again, it's regular old smart lifting. otherwise, deload-y time.
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LOL you did good with the reps, Magoo!! Better than that pussy wickedtruth!! ;D
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225x23 - could NOT get 24.
Damn impressive, my man, damn impressive. Especially considering it's a BW press for 23.
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Damn impressive, my man, damn impressive. Especially considering it's a BW press for 23.
i am DONE doing 225 for reps mang. i'm so burnt out right now from it i just need to go back to standard sets. :P
i will say, though, the pump looks AWESOME after that set. shoulders, tris, forearms, and chest are all blowed up.
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i am DONE doing 225 for reps mang. i'm so burnt out right now from it i just need to go back to standard sets. :P
i will say, though, the pump looks AWESOME after that set. shoulders, tris, forearms, and chest are all blowed up.
watch out so you dont get pump addicted tho ;)
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watch out so you dont get pump addicted tho ;)
fortunately any addiction to the "pump" will be well offset by my intense hatred of the "burn". >:(
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okay, no more deadlifts for a while as my main lift.
MONDAY - pull day
deadlifts: pause on the floor
135x5
225x5
315x3
405x3
455x2/1/1 - did a double, then stood up a shook out, a single, shook out, single. >:(
good mornings:
135x5
225x5
315x5
365x3
pause squats: full depth
225x5
315x5 - ouch.
DB swings:
90x7/7
90x7/7
some calves
weight: 225 at home, 221.5 when i first woke up.
notes: i am NOT DEADLIFTING AS MY MAIN LIFT. for a while. GMs on on pull day, box squats on squat day. >:(
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fortunately any addiction to the "pump" will be well offset by my intense hatred of the "burn". >:(
lmfao you sound like me.. i HATE it when shit starts to burn...that's when it's time to ask her who else she's been sleeping with! ;D lol jk
i like the rush of lifting heavy shit.. the high rep let's torture ourselves b.s. drives me nutz
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There are an awful lot of >:( s in this thread! >:(
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There are an awful lot of >:( s in this thread! >:(
Well well well...
;D
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Well well well...
;D
>:(
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my body doesn't make sense. ???
TUESDAY - bench
flat bench: ring fingers on the rings again. i think this is where i'm set from now on.
135x10
225x5
275x3
295x5
295x5
295x5
295x5
295x5 - yep, a 5x5 with 295.
incline:
135x8
185x6
225x5
225x3 - lowered too far, shoulder went "NO"
cable rows: narrow handle
200x10
210x10
210x10
210x10
some light shoulder raises: both a plate and a bar
straight-bar curls:
45x12
95x12
105x12
weight: 224
notes: next week i'm aiming for the 5x5 with 305. i'm pretty sure i could get at least 3 sets. the first few were surprisingly easy, no halting at any point. set five was toooough. if i'm better with my rest periods (went kinda quick at the end) i'll bet i'll get 315x5x5 by the end of summer.
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Good job Maggoo.... keep going and I may write a song for you.
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Good job Maggoo.... keep going and I may write a song for you.
my own ballad? i look forward to it!
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my own ballad? i look forward to it!
NO ballad.
You could chose the name of one track of my 4 song "mini-ep" which I dedicate to Slayer.
Still in rearranging-phase.
If I remember correctly you like Megadeth?
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Magoo, I like the 5x5s...I am a big fan of that approach. It has worked well for me. I usually try for a PR every third week, keeping things a bit lighter in the interim weeks so that I can bring it home when I go heavy. 8)
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NO ballad.
You could chose the name of one track of my 4 song "mini-ep" which I dedicate to Slayer.
Still in rearranging-phase.
If I remember correctly you like Megadeth?
slayer and megadeth are both solid bands my friend. anything inspired by either of them is sure to be classic.
RIP, i think i'm sticking with 5x5s for a little while on the bench, going for heavy triples and singles on box squats and GMs for my squat and deadlift workouts.
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booya. i guess.
THURSDAY - squats
box squats: parallel.
135x5
225x5
315x3
365x1 - belt
405x1
435x1 - i meant for 430, but i forgot how heavy the big collars were.
SLDLs: on a block
135x10
225x6
315x5 - belt
315x5
DB hang snatches:
100x3/3
100x5/5
front squats: clean the bar first, no belt, etc.
135x10
165x8
165x8
abs
weight: 224
notes: bah.
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Good job Magoo... you may start brainstorming a song-title + if you like the song slower or faster and the theme of the text ;D
Why are there heaxy singles in your 5x5 stuff?
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Good job Magoo... you may start brainstorming a song-title + if you like the song slower or faster and the theme of the text ;D
Why are there heaxy singles in your 5x5 stuff?
well if it's heavy, gotta go fast! ;D
i'm not sure if i feel like doing 5x5s with my SQ/DL workouts yet. i might, but that's gonna be ridiculous with deadlifts, for example. might try anyway, though, with GMs.
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435x1 - i meant for 430, but i forgot how heavy the big collars were.
Basically a double BW squat with just a belt. Good stuff man 8)
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Basically a double BW squat with just a belt. Good stuff man 8)
thanks mang. i'll definitely be trying to get 445 without the box by summer and hit the official 2xBW.
it's funny, knee wraps don't do crap for me. i always end up tipping over forwards. :P
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thanks mang. i'll definitely be trying to get 445 without the box by summer and hit the official 2xBW.
it's funny, knee wraps don't do crap for me. i always end up tipping over forwards. :P
It sounds like you're using a narrower stance then?
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It sounds like you're using a narrower stance then?
somewhat. i definitely don't go WSB wide by any stretch. my stance is about brian siders'.
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somewhat. i definitely don't go WSB wide by any stretch. my stance is about brian siders'.
Gotcha. That's a tiny bit narrower than the one I've used for the past couple of years. I used to squat more narrowly but have widened things up a bit to take some stress off the lower back.
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booya. i guess.
THURSDAY - squats
box squats: parallel.
135x5
225x5
315x3
365x1 - belt
405x1
435x1 - i meant for 430, but i forgot how heavy the big collars were.
SLDLs: on a block
135x10
225x6
315x5 - belt
315x5
DB hang snatches:
100x3/3
100x5/5
front squats: clean the bar first, no belt, etc.
135x10
165x8
165x8
abs
weight: 224
notes: bah.
awesome squating mang, good shet on the sldls too.
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on those db hang snatches is that w/ a 50 in each hand or one 100lbs db??
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damn dude! magoo is catching up to me! :o ;D sick work bro!
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damn dude! magoo is catching up to me! :o ;D sick work bro!
lol, i wish! you're doing that plus 200 pounds of bands!
on those db hang snatches is that w/ a 50 in each hand or one 100lbs db??
one DB, one hand. i kinda "sumo" snatch it, since there's no easy way to do one-handed otherwise. anyway...
FRIDAY - bench assistance
close-grip: wasn't really feeling it. woulda done a 5x5 but had little energy.
135x10
225x6
275x5
315x3
bench 30's:
155x30
135x30
standing military:
135x10
135x8
135x7 - behind the neck
135x6 - behind the neck
pulldowns: underhand grip
200x10
200x10
200x10
200x10
DB curls: simultaneous
35x12
40x10
40x10
40x10
i think i did a set of dips maybe? or pushdowns. i forget.
weight: 224
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rep 5 on 405x5 platform pulls and my lower back went.
i wasn't even going to do that today, but the squat racks were full and i couldn't do the GMs, i planned on.
the bitch is that it was easy fucking cake. but it's 95 with a ball load of humidity, so my hands were sweating and i slipped. went all off-balance and pow, there goes my lower back on the right fucking side.
pissed beyond belief right now. i'm going to fucking give up deadlifting. i've made almost zero progress in two years, no matter what the fuck i do.
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rep 5 on 405x5 platform pulls and my lower back went.
i wasn't even going to do that today, but the squat racks were full and i couldn't do the GMs, i planned on.
the bitch is that it was easy fucking cake. but it's 95 with a ball load of humidity, so my hands were sweating and i slipped. went all off-balance and pow, there goes my lower back on the right fucking side.
pissed beyond belief right now. i'm going to fucking give up deadlifting. i've made almost zero progress in two years, no matter what the fuck i do.
damn sorry to hear that. do you think its serious?
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damn sorry to hear that. do you think its serious?
nah. it's a lot more minor than the last time, but it's the fact that it keeps happening. it's like my body has almost no way to get the bar without tipping wrong.
i'll just go with the GMs for a while now and really beef up the lower back so this shit doesn't happen again.
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nah. it's a lot more minor than the last time, but it's the fact that it keeps happening. it's like my body has almost no way to get the bar without tipping wrong.
i'll just go with the GMs for a while now and really beef up the lower back so this shit doesn't happen again.
the deadlift is a tricky lift. have you tried limiting heavy deadlifting to every other week?
for people who dont powerlift ('bodybuilders') i sometimes advice them to only do partial deadlifts. (and completely drop reg deadlifts)
but you probably already thought of this.
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nah. it's a lot more minor than the last time, but it's the fact that it keeps happening. it's like my body has almost no way to get the bar without tipping wrong.
i'll just go with the GMs for a while now and really beef up the lower back so this shit doesn't happen again.
What is your stance/grip like? Your as tall as me, I don't have any problems with the bar "tipping".
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rep 5 on 405x5 platform pulls and my lower back went.
i wasn't even going to do that today, but the squat racks were full and i couldn't do the GMs, i planned on.
the bitch is that it was easy fucking cake. but it's 95 with a ball load of humidity, so my hands were sweating and i slipped. went all off-balance and pow, there goes my lower back on the right fucking side.
pissed beyond belief right now. i'm going to fucking give up deadlifting. i've made almost zero progress in two years, no matter what the fuck i do.
shit sorry to hear that brosky... hope all is good take some rest heal up mang...youll be back deadlifting in no time the power rack will call to you from across the gym YOU CANT STAY AWAY!!!!!!! ;D
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What is your stance/grip like? Your as tall as me, I don't have any problems with the bar "tipping".
it's my structure. i have short arms, a long torso, long femurs and short shins. it's really weird for pulling. i narrowed my stance and grip again and felt pretty good until my hands went too sweaty.
TUESDAY - bench
flat bench: going for 5x5s again. i didn't do it piston-style, but instead stopped at lockout for a brief second each time.
135x10
225x5
265x3
305x5
305x5 - sensed doom at this point.
305x4
305x4
305x3.5 - death. gimme another week and i think 305x5x5 will go down.
DB bench:
105x8
105x10
105x10
shoulders: friend suggest a round-robin thing doing front/side/rear raises
35x10/10/10
35x10/10/10 - ouch
pullups:
4x12 - four different grips
pulldowns:
140x15 - just to get blood flowin'.
pushdowns:
80x15
80x15
some curls
weight: 224
notes: beh. i went a little longer today just to make up for doing fuck all yesterday.
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Whats your diet like? high fat? high carb? or just woteva u fancy?
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nothing set in stone. i just aim for a solid protein source and a solid carb source in each meal, eating whenever i'm hungry. sometimes i have a few beers and i definitely have shitty meals more often than i'd like, but by and large i aim for clean-ish foods.
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pissed beyond belief right now. i'm going to fucking give up deadlifting. i've made almost zero progress in two years, no matter what the fuck i do.
Don't do that, Zack (it is Zack, right?). I know you're discouraged and I feel for you, especially because you're doing so well with everything else.
But you'll figure this out. Maybe take a nice long break from deadlifts, but you won't have to give it up altogether. Slaveboy has good ideas (as always!). I'm sure you've considered his input, too, so I'm not sure what else to suggest to you :( All I can say is something else you already know: don't fall for the Gambler's fallacy. In other words, if you've hit a snag, don't repeat the same actions and expect a favorable result. Whatever you do will entail some change in training.
Not very profound, but that's my two shiny pennies. Well, maybe not so shiny ;)
Good luck!
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yeah, i was just mad 'cause my back hurt again. i know what i NEED to do, i just never do it. :P
i need to hit my 5x5s with GMs, hell i need to do more GMs in general, but for some reason every week i get into the gym and just when i'm about to do things this little voice in my head says "go for it zach, you'll definitely rock 545 this week!" and then i end up fucking myself over. >:(
it's a good thing my bench is climbing, otherwise i'd be really discouraged.
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THURSDAY - squats
box squats: had to go a little easy thanks to my back. parallel, maybe a touch under.
135x5
225x5
315x3 - hit the support pins on this one, had to lower 'em a bit.
335x5
335x5
335x5
335x5
335x5
SLDLs: no platform, no belt.
225x12
225x12
225x10 - ran outta gas
face pulls: on the pulldown machine
70x12
85x12
85x12
DB swings: left/right arms
85x10/10
85x10/10
some abs
weight: 223
notes: didn't eat well last night, sapped my energy. then, as if to make things worse, i had a sleeveless shirt on and my shoulders were sweating like mad, couldn't keep the bar steady. gimme a t-shirt chalked up and i'd say i'll do better next week. with a healed up back i'd say 365x5x5 is doable.
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Good shit man. Keep it up.
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Subbed to your youtube man. Loving the training log
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Subbed to your youtube man. Loving the training log
haha, thanks man. i'm really crossing my fucking fingers that this switchup will get me out of my funk.
now i gotta decide what to do for assistance. i don't think close-grip is a good idea, so maybe military press, possibly with DBs.
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haha, thanks man. i'm really crossing my fucking fingers that this switchup will get me out of my funk.
now i gotta decide what to do for assistance. i don't think close-grip is a good idea, so maybe military press, possibly with DBs.
Military press really helped my bench. I rate it more highly than the bench actually. Much more functional and less chance of rotator cuff problems imo
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One thing that really added support to my pressing motion was chain push ups.
we took the chains over at the squat rack, hung them from the top, adjusted the length to a few inches above the floor and clipped the cable cross handles to them. then we would put our feet on the bench and do push ups.
You really have to control your motion and it heavily recruits your stabilizing muscles for bench. you can adjust the feeling a lot by moving the top attachment of the chains closer or farther apart
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hahaha, that's some clubber lang training shit there, man. ;D
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hoo boy.
FRIDAY - bench assistance
DB shoulder press: yep. went for it.
40x15 - standing, just to warm up.
90x5
90x5
90x5
90x5
90x5 - holy hell this was bad. rep 5 needed help. neck kinked up a bit at the end.
close-grip bench:
135x12
225x10
225x10
DB rows: both arms simultaneously
85x10
85x10
85x10
85x10 - i remember reading that back work should be 4x10, without terrible struggle. went for that.
DB curls: simultaneous, palms up
40x10
45x10
50x8
dips:
2x15 - quick sets
weight: 223.9
notes: man, this 5x5 stuff is "fun". :P
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You will do the 5x5's and you will love them! >:(
I however will pass on that garbage. ;D
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what's wrong with 5x5? :(
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Nothing really. It just doesnt work for me. I like to stay in a 2-3 set x 4-6 rep range.
The other 2-3 sets are just overkill for me. Go with what works, Magoo. You are doing great work and your dedication is second to none.
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hm.
well my issue is that i need a program of some kind. this "going up to a heavy triple or single" business has burned me out not so much in the CNS sense but more in the "i'm just tired of doing it" sense. i know a buddy of mine that loves sheiko, but i'm not sure i have it in me to do that route and i'm not sure how to incorporate bench into it as well.
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You're gonna think this is funny but Im back to Max-OT because of all the gains it has brought me in the past. Westside works wonders for my bench but all around I like Max-OT, even for strongman. I will do event/max weeks every now and again too. Since going back to this I have gained 10lbs and then lost 5 while my strength goes up and up. The best shape I was ever in was when using Max-OT and eating a TON of clean, healthy foods.
Today I hit a 1x325 OHP. 8)
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man, i'm really tempted to go sheiko now. i mean, it's a new shot, can't imagine what the harm would be.
http://www.elitefts.com/sheiko/default.asp
the 29 and 37 routines look interesting, but i'm so used to doing 4 days a week i'm not sure about going down to 3.
-
man, i'm really tempted to go sheiko now. i mean, it's a new shot, can't imagine what the harm would be.
http://www.elitefts.com/sheiko/default.asp
the 29 and 37 routines look interesting, but i'm so used to doing 4 days a week i'm not sure about going down to 3.
Although WAY different from what I like and feel comfortable with, guys are having alot of sucess with it. If it is really a route that you are going to pursue, email Eric Talmant and check out http://www.sostrength.com/index.html This is Al Caslows site, and he is doing HUGE numbers with the system...he went 1800@165 IIRC. Very strong dude. Trains very intelligently and could be a huge asset for you if you go this route. Talmant is the same way. Just hope youre ready for some LOOOOOONG workouts! Good Luck!
Jason
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i just need to make sure i'm not winging it, and the routine seems interesting as hell. smolov was another i looked at, but the damn thing just won't work for all three lifts.
that seems like an interesting variation, but i don't think he defines his terms too well. he tosses out things like "repetition sequence" and "preparatory work" like i know what they mean, and if i'm supposed to read up on sheiko's theories prior to looking at his article, then it's just annoying.
tomorrow, though, i think i'll start 'er up. just need to find the right template. i like the 9 week cycle (http://www.elitefts.com/sheiko/Sheikotrcomp.htm) but wtf is "deadlift up to knees"? literally you pull and stop at knee height?
-
Deadlift to the knees...just pull until the bar reaches your knees, let it down and pull again. these are tough but they work well.
8)
-
good... lord. i'll write it out longways so you get a better appreciation for the volume here.
MONDAY
squats:
220x5
265x4
265x4
310x2
310x2
310x2
355x2
355x2
355x2
355x2
355x2
bench:
180x5
220x4
255x3
255x3
290x3
290x3
290x3
290x3
290x3
290x3
db side raises: they said either these, DB flies, or DB press. side raises seemed best for now given my energy
25x10
25x10
25x10
25x10
squat: again?!?
220x5
265x5
310x4
310x4
310x4
310x4
310x4
abs: decline situps
10
10
10
weight: 225
notes: this took about 95 minutes, maybe a bit more. i never came close to failure, except just in energy. by the end of my squats i just didn't want to stand up any more. the bench was pretty cake, actually. didn't even need a spotter except set 6 just to be on the safe side.
one thing i'm REALLY noticing is that the repetition is helping my form. by the last double with 355 and the fourth or fifth triple with 290 my form was so spot on that those reps FLEW.
another thing. i have a feeling that sheiko is good not just for whatever scientific reason they choose the scheme, but because it's, ideally, four weeks without a failed rep. that should help me mentally big time.
-
Good stuff!
i know a few guys who have used the Sheiko with great results.
Too much for me, high volume kills me.
8)
-
WOW. :o
Nice volume magoo. That should also help you burn baby burn. ;D
-
lol @ rip, tomorrow i'm... not looking forward to. by the time i finished the first wave of squatting my quads were hurting like crazy. except, since it's low rep, it wasn't a "burn" so much as an "ache".
overload, one rule for this is going to be NO cardio, NO extraneous activity, LOTS of sleep, LOTS of food. there's no way i'll survive otherwise.
-
lol @ rip, tomorrow i'm... not looking forward to. by the time i finished the first wave of squatting my quads were hurting like crazy. except, since it's low rep, it wasn't a "burn" so much as an "ache".
overload, one rule for this is going to be NO cardio, NO extraneous activity, LOTS of sleep, LOTS of food. there's no way i'll survive otherwise.
Oh, you'll burn...with that kind of volume, if you keep your diet tight and really push yourself in the gym, you will burn baby burn! I'm totally jealous that you are going to do nothing but eat and sleep in between workouts. You better at least walk Hurley around the block once or twice a week! ;D
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Oh, you'll burn...with that kind of volume, if you keep your diet tight and really push yourself in the gym, you will burn baby burn! I'm totally jealous that you are going to do nothing but eat and sleep in between workouts. You better at least walk Hurley around the block once or twice a week! ;D
haha, definitely gonna be doing that. funny thing is he'll have the same endurance as me: none! ;D
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Thats some intense volume, Magoo. I would overtrain in no time flat. Good luck!
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Thats some intense volume, Magoo. I would overtrain in no time flat. Good luck!
one of the interesting parts of this is that i'm not approaching maximal effort. on the first wave of squats, the 2nd set with 355 was harder than the 6th.
regardless, i should take a week off either at the end of this 4 week cycle or, if i want to do the full nine, after that. i've got a break coming up no matter what.
-
Looks interesting. I've heard about Sheiko, but I've never really looked into it. What are the concepts behind it? It looks like a pretty enjoyable routine if you have the time. Good luck!
-
wow. this routine is terrible. :-X
WEDNESDAY
deadlifts: paused on the floor between every rep
255x4
300x4
355x3
355x3
405x3
405x3
405x3
405x3
405x3
bench: not paused
180x6
220x5
255x4
255x4
275x3
275x3
290x2
290x2
275x3
275x3
255x4
240x6
220x8
180x10
db inclines: light
75x10
75x10
75x10
75x10 - the program says five sets, but fuck that in the first week.
deadlifts: again. still paused on the floor
255x4
300x4
355x4
355x4
355x4
355x4
good mornings: no belt
185x5
185x5
185x5
185x5
185x5
weight: 225 at the gym
notes: seriously, this program is death. i hit each rep without struggle (meaning even on the last set of 405 i still had one or two in the tank), but god damn is it exhausting. i was sweating BUCKETS by the end.
-
Don't forget your oxygene mask... he, he
Do you up your calories to compensate for the volume?
-
Don't forget your oxygene mask... he, he
Do you up your calories to compensate for the volume?
i'm tryin'! i don't go into the gym on a full stomach because i'd probably lose it, but i'm definitely aiming for extra calories afterward.
-
holy shit, i need a nap just reading that. :o
-
nice ;)...i never tried a sheiko routine. but i read about em...: grease the groove with VOLUME!!!
damn, i think i will have to try one of the sheiko routines sometime in the future.
-
sha-zam.
FRIDAY:
bench:
185x5
220x4
255x3
255x3
290x3
290x3
290x3
290x3
290x3
squats:
225x5
270x4
310x3
310x3
355x3
355x3
355x3
355x3
355x3
bench:
200x5
240x4
275x3
275x3
275x3
275x3
275x3
DB raises:
25x10
25x10
25x10
25x10
25x10
chins:
10
10
10
weight: 223x5
notes: god DAMN. i figured a mostly-bench day would be easier than the other two, but i had ZERO energy for the squats in the middle. that last set took a while.
-
how long did the workout take?
will be very interesting to see the results you get from the sheiko routine. your not doing #29 right?
i think it would be a good idea to zip on a protein+carb shake during the workout..or have a banana midway thru the workout.
-
how long did the workout take?
will be very interesting to see the results you get from the sheiko routine. your not doing #29 right?
i think it would be a good idea to zip on a protein+carb shake during the workout..or have a banana midway thru the workout.
depending on my energy, between 90 and 105 minutes or so. i'm using an excel spreadsheet i got from here: http://www.joeskopec.com/programs.html the prep program. i think that's neither 29 nor 37, because it has a saturday workout. it looks like it's the 9 week program from elite, only split up into a 4 week and a 5 week phase.
good idea on the shake, too. i was DEFINITELY getting woozy at one point. :P
-
wtf what kinda routine is this? i'm curious!
-
wtf what kinda routine is this? i'm curious!
Sheiko, made up by a crazy Russian bastard who loved watching trainees cry. four weeks of pretty much nothing but squatting, benching, and pulling 3-4 days a week, staying around 80% of your 1RM for endless doubles and triples.
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Sheiko, made up by a crazy Russian bastard who loved watching trainees cry. four weeks of pretty much nothing but squatting, benching, and pulling 3-4 days a week, staying around 80% of your 1RM for endless doubles and triples.
and the success rate of this type of program?
-
and the success rate of this type of program?
apparently high. people report damn near miraculous gains. at least the ones at my level. doubt guys with 700 pulls and such are gonna be logging huge gains, but i'd imagine it'll still work well. a buddy of mine put about 50 pounds on his pull, starting at 550. if i can get to a good 545 dead i'll be happy.
-
apparently high. people report damn near miraculous gains. at least the ones at my level. doubt guys with 700 pulls and such are gonna be logging huge gains, but i'd imagine it'll still work well. a buddy of mine put about 50 pounds on his pull, starting at 550. if i can get to a good 545 dead i'll be happy.
and the time you plan on giving this routine a legit try? what kinda month donation you gonna give this one? I'm curious about how fast you progress in this.
-
and the time you plan on giving this routine a legit try? what kinda month donation you gonna give this one? I'm curious about how fast you progress in this.
it's either a 4-week, 5-week, or 9-week (if you do the first two in sequence) cycle. i'm going to do the 4, see how i feel at the end. if i don't feel too roasted, i'll continue and do the 9, take a week off, and see where i'm at. although with how i feel now, i might stop after 4, take a week of deloading, do the five, THEN see where i'm at.
-
another day...
SATURDAY:
deadlift standing on a platform:
255x3
255x3
305x2
305x2
305x2
305x2
incline bench: normal grip, ring fingers on the rings
235x4 - too heavy to maintain over six sets
225x4
225x4
225x4
225x4
225x4
dips: weighted with a plate
25x6
25x6
25x6
25x6
25x6
rack pulls: under knee level:
305x4
355x4
355x4
405x3 - belt went on here
405x3
455x2
455x2
455x2
455x2
seated good mornings: super light, just feeling the stretch in the lower back
135x5
135x5
135x5
135x5
135x5
weight: 223.5
notes: had two beers now, just relaxing. jeezus this routine slays me, but there's one BIG bonus. i don't miss reps. there's something very beneficial for the mindset when you don't miss a lift, even if it's all sub-maximal.
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notes: had two beers now, just relaxing. jeezus this routine slays me, but there's one BIG bonus. i don't miss reps. there's something very beneficial for the mindset when you don't miss a lift, even if it's all sub-maximal.
Very true. 8)
-
another day...
SATURDAY:
deadlift standing on a platform:
255x3
255x3
305x2
305x2
305x2
305x2
incline bench: normal grip, ring fingers on the rings
235x4 - too heavy to maintain over six sets
225x4
225x4
225x4
225x4
225x4
dips: weighted with a plate
25x6
25x6
25x6
25x6
25x6
rack pulls: under knee level:
305x4
355x4
355x4
405x3 - belt went on here
405x3
455x2
455x2
455x2
455x2
seated good mornings: super light, just feeling the stretch in the lower back
135x5
135x5
135x5
135x5
135x5
weight: 223.5
notes: had two beers now, just relaxing. jeezus this routine slays me, but there's one BIG bonus. i don't miss reps. there's something very beneficial for the mindset when you don't miss a lift, even if it's all sub-maximal.
magoo those are some numbers...what is the workout plan for this routine...?(day by day)
(
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magoo those are some numbers...what is the workout plan for this routine...?(day by day)
well, it's hard to say. basically it's something like this: bench/squat/bench, deadlift/bench/deadlift, bench/squat/bench, squat/bench/squat. something like that. i alternate between a hip lift between two benches, and a bench between two hip lifts. hard to explain without just saying "check it out as it comes". speaking of which...
MONDAY
bench:
185x5
220x4
255x3
255x3
290x3
290x3
290x3
310x2
310x2
310x2 - absolute EASY reps. no liftoff, no spotter.
squats:
225x5
265x4
310x3
310x3
355x3
355x3
355x3
355x3
355x3 - gah. wow i HATED doing these reps.
bench: again
200x4
240x4
240x4
275x4
275x4
275x4
275x4
db bench: light sets
75x5
75x5
75x5
75x5
75x5
abs: leg raises with reverse crunches
10
10
10
weight: 221.5?
notes: 221.5! i had to zero the scale to make sure it was right. Lo and behold, the scale's accurate. program-wise, these squats are absolutely awful. the bench is complete candy, but those squats are killer. i have no endurance for that set after set.
-
Toldya you'd burn baby burn! ;D
-
I'm having a mild heart attack just reading these workouts... ;D
If this works well, i will try it.
8)
-
I'm having a mild heart attack just reading these workouts... ;D
If this works well, i will try it.
8)
yeah im itching to try a sheiko routine too ;D
-
woot. ::)
WEDNESDAY
deadlifts off a platform: no belt, all reps paused on the floor
135x5 - warmup
255x3
305x3
305x3
330x2
330x2
330x2
330x2
bench:
185x5
220x4
255x3
255x3
290x2
290x2
290x2
275x3
275x3
255x4
220x6
185x8
rear DB raises:
35x10
35x10
chins: instead of all raises, toss in some lat work
10
10
10
deadlifts: again, paused
255x4
305x4
355x3
355x3
405x3
405x3
405x3
405x3
405x3
good mornings:
185x5
185x5
185x5
185x5
185x5
weight: 224
notes: the end of the deadlifts was AWFUL. i'm trying to do things a la johnny jackson and konsti and it seems to make things easier when doing reps. it's a little tricky, but i feel like my form is WAY better than just doing standard grip and rip, though it took a bit for that first rep to really fly up like 2 and 3.
-
That's impressive stuff, maggot!!! Keep it up!
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i'm almost sick of writing this shit out. :P
FRIDAY
squat: i actually didn't warm up. just stretched for a minute and then hopped right into the sets.
225x5
265x4
310x3
310x3
355x3
355x3
355x3
355x3
355x3
bench:
200x5
240x4
275x3
275x3
275x3
275x3
275x3
DB press:
75x10
75x10
75x10
75x10
75x10
squat:
225x5
265x5
310x4
310x4
310x4
310x4
abs: leg raises, slow on the down and an extra 'reverse crunch' at the end.
10
10
10
weight: 224
notes: this is killin' me. all these sets of squats are just annihilatin' me. i really hope i survive week 3 when we start doing 380x3x2.
-
weeeeoooo
SATURDAY
behind-the-neck press: standing
145x5
145x5
145x5
145x5
145x5
incline bench:
225x4
225x4 - too much, shoulders/tris toast
205x4
205x4
205x4
205x4 - on THIS set, i kept my head down and, surprise, it was easy. coulda kept the 225 going if i'd paid attention. ::)
dips:
8
8
8
8
8 - no weight, too tired for that
deadlifts to knees: just what they sound like. start off the floor, pause just over the knee
255x5
405x4 - worst set of the day. these reps were ballbusters. still paused on the floor, but went as fast as i could.
355x3
355x3
380x2
380x2
380x2
380x2
380x2
seated GMs:
135x5
135x5
135x5
135x5
135x5
weight: 224
notes: the workout is almost getting fun, truth be told. something about doing heavy set after set is just fucking awesome.
-
MONDAY
squats:
135 warmup
225x5
265x4
310x3
310x3
355x3
355x3
355x3
355x3
355x3
bench:
185x5
220x4
255x3
255x3
295x3
295x3
295x3
295x3
295x3
chins:
10
10
10
side raises:
35x10
35x10
squats:
255x5
265x5
310x5
310x5
310x5
310x5
310x5
abs
weight: 223
notes: holy effing lord. by the time i hit that 5x5 on squats at the end i was ready to just lay down and die. i don't think i've EVER had my legs that shattered. after set 3 i just kinda sat on the floor, sucking air. it took all i had to finish the rest.
it's funny, just to see what would happen, i rounded up a bit on my bench instead of down. the program says 292x5x3 which would normally mean rounding down to 290, but i tried 295 just to see, and... holy shit it was easy. annoying.
-
lmao @ squats ;D
good work guy.
-
Glad youre enjoying it man! Did you email talmant about it?
Jason
-
Glad youre enjoying it man! Did you email talmant about it?
Jason
not yet dude. okeydokey...
WEDNESDAY:
deadlift:
255x4
305x4
355x5
405x3
405x3
405x3
405x3
405x3
bench:
185x8
200x7
220x6
240x5
255x4
275x3
275x3
290x2
290x2
315x1
315x1
290x2
290x2
275x3
275x3
255x4
220x8
200x10
185x12
db side raises:
30x10
30x10
30x10
30x10
30x10
pull to knees:
255x4
305x4
355x4
355x4
355x4
355x4
355x4
seated GMs:
135x5
135x5
135x5
135x5
135x5
THURSDAY - normally it's a day off, but today the gym's closed so... hooray.
squat:
135x10
225x5
265x4
310x3
310x3
355x3
355x3
355x3
380x2
380x2
380x2
bench: augh
185x5
220x4
255x3
255x3
295x3
295x3
295x3
295x3
295x3
295x3
pullups:
10
10
10
10
10
squat:
225x6
265x6
295x6
295x6
295x6
295x6
abs: leg raises
10
10
10
weight: 222
notes: forgot dips on thursday. doing these two workouts in sequence was absolutely terrible. it felt like i was going to die. :P
-
Killing yourself with a gun is far less painful :D
-
Killing yourself with a gun is far less painful :D
LOL, it's true. i'm definitely dead on my feet today.
though my pull form is getting better. i'm learning how to use my air against the belt better. 405 used to be easy, but a fight. when i get my stomach working right, it's almost effortless. i'm thinking 545 after the 9 week cycle.
-
LOL, it's true. i'm definitely dead on my feet today.
though my pull form is getting better. i'm learning how to use my air against the belt better. 405 used to be easy, but a fight. when i get my stomach working right, it's almost effortless. i'm thinking 545 after the 9 week cycle.
when you let your body recover all the gains will materialize and you will brutalize your old PRs!!
-
when you let your body recover all the gains will materialize and you will brutalize your old PRs!!
i'm starting to believe it. lifts are getting easier now as my body's locking into the form.
SATURDAY:
pull off a platform: no belt
135x5
255x4
305x4
305x4
335x4
335x4
335x4
335x4
bench:
185x6
220x6
220x6
240x6
240x6
240x6
240x6
240x6
DB laying tricep extensions: weird that this is in here...
35x10
35x10
35x10
35x10
35x10
rack pulls: below knee, paused on the pins
305x4
355x4
355x4
405x4 - belt on here
405x4
430x4
430x4
430x4
430x4 - these sets got awesome easy. it's kinda cool.
weight: 223
notes: i'm really feeling the benefits of the program, i think. i'm lovin it.
-
i'm starting to believe it. lifts are getting easier now as my body's locking into the form.
SATURDAY:
pull off a platform: no belt
135x5
255x4
305x4
305x4
335x4
335x4
335x4
335x4
bench:
185x6
220x6
220x6
240x6
240x6
240x6
240x6
240x6
DB laying tricep extensions: weird that this is in here...
35x10
35x10
35x10
35x10
35x10
rack pulls: below knee, paused on the pins
305x4
355x4
355x4
405x4 - belt on here
405x4
430x4
430x4
430x4
430x4 - these sets got awesome easy. it's kinda cool.
weight: 223
notes: i'm really feeling the benefits of the program, i think. i'm lovin it.
Good lord, what a beast!!! ;D
-
i'm starting to believe it. lifts are getting easier now as my body's locking into the form.
SATURDAY:
pull off a platform: no belt
135x5
255x4
305x4
305x4
335x4
335x4
335x4
335x4
bench:
185x6
220x6
220x6
240x6
240x6
240x6
240x6
240x6
DB laying tricep extensions: weird that this is in here...
35x10
35x10
35x10
35x10
35x10
rack pulls: below knee, paused on the pins
305x4
355x4
355x4
405x4 - belt on here
405x4
430x4
430x4
430x4
430x4 - these sets got awesome easy. it's kinda cool.
weight: 223
notes: i'm really feeling the benefits of the program, i think. i'm lovin it.
your a tough SOB, 99% of getbig would have pussied out by now.
like i said, gains will really become clear when you cut back the volume.
-
your a tough SOB, 99% of getbig would have pussied out by now.
like i said, gains will really become clear when you cut back the volume.
this routine really teaches you perseverance, i'll tell you that. conditions you to keep going when you think you're done for. it's happened a few times already that on the 2nd or 3rd set of five i felt dead, but managed to finish up.
if nothing else, i think it'd be great for every getbigger to try just to push through that mental barrier.
-
I would have given this routine 2 weeks and then rest a week. I cant recover from all that.
Great work, Magoo! When will you max again?
-
holy hell man.. talk about ridiculous. Do you feel you're really making some gains this way? :o ??? ;D
-
I would have given this routine 2 weeks and then rest a week. I cant recover from all that.
Great work, Magoo! When will you max again?
i'm really not sure! i'm thinking i'll finish up this week, take five days off, then go again then. or, alternately, i'll take a feel of things and do the five week routine.
i'm a little concerned about where my squat is because it's been really hit or miss. either it's a snap or i feel like it's a million pounds.
-
another.
MONDAY:
225x5
265x4
305x3
305x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3 - okay, seven sets just sucks. the first four were cake, but the last three blew.
bench:
185x6
220x5
255x4
275x3
275x3
290x3
290x3
315x2
315x2
315x2
290x3
290x3
dips:
BWx6
50x6
50x6
50x6
50x6
DB raises:
30x10
30x10
30x10
dead-hang pullups:
10
10
abs: some jackknife situps
weight: 224.5
notes: 315 on the bench is now piss-easy. no liftoff, nothing. that first set, despite all that work before it, felt like i could have had six without breaking a sweat. the squats are all sorts of shitty still. the big thing is keeping my hips tight. if i don't flex the hips, the reps are awful. if i remember, it's no challenge.
-
whoops.
WEDNESDAY
platform pulls:
255x3
305x3
305x3
355x2
355x2
355x2
355x2
bench:
185x5
220x4
255x5
255x5
275x4
275x4
275x4
275x4
275x4
dead hang pullups:
10
10
10
flies:
50x10
50x10
deadlifts:
255x4
305x4
355x3
355x3
405x3
405x3
405x3
430x2
430x2
430x2
goodmorning:
135x15
135x15 - didn't have it in me to do five sets of five.
-
This routine is so tiring it shows in your internet posts. :-\
-
FRIDAY:
squat:
225x5
265x4
315x3
315x3
355x3
355x3
355x3
380x2
380x2
380x2 - gah.
bench:
185x5
220x4
255x3
255x3
295x3
295x3
295x3
295x3
295x3
295x3
dips:
BWx6
70x6 - a pair of 35 plates
70x6
70x6
70x6
side raises:
35x10
35x10
35x10
chins:
10
10
squat:
245x5
290x3
335x3
335x3
335x3
335x3
335x3
abs: leg raises
10
10
10
weight: 223
notes: okay, my joints are beat to fuck. this week of rest is going to be beautiful. however, benching is so easy it's hilarious. 295 i can practically do in my sleep, i'd be willing to bet i can get 10 reps or so fresh.
This routine is so tiring it shows in your internet posts. :-\
you ain't kidding. i'm so damn glad this is the last day.
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instead of writing, here's a video of the entire workout.
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instead of writing, here's a video of the entire workout.
Id like to watch, but dont have an extra 3 hours LOL Do you feel youre progressing well, or are you still adapting to the huge shift in volume?
Jason
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Id like to watch, but dont have an extra 3 hours LOL Do you feel youre progressing well, or are you still adapting to the huge shift in volume?
Jason
lol!
i'd say my bench and pull are responding VERY well. in the case of the bench it seems to be a mental thing, on the deadlift i'd say my form is better. the problem with a grip and rip (like i used to do) is, for one, that it's a gamble. if i take my air, then just grab and go, i don't have time to adjust, so i can be WAY off. this gave me time to really work on how my body should be positioned. for another, if you're used to heavy pulling like that, you can't really do multiple reps.
squat seems really hit and miss. the heavy weights don't feel much lighter, but it seems like i can do the lower weights for a lot more reps.
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Interesting vid Magoo.
Give white socks better leverage advantages than black ones?
Will you do this routine again?
What will do you do in the meantime?
Props 8)
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lol, i just wear white socks. what's the issue? ;D
i'll definitely go for the five week cycle after this rest period.
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lol, i just wear white socks. what's the issue? ;D
i'll definitely go for the five week cycle after this rest period.
white socks FTW!
whats up with the half ROM deads?
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whats up with the half ROM deads?
Try it, they will make you strong.
8)
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hey, we do half-pulls from the rack, why not do the bottom half?
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looking good baby looking good! i'm surprised you're going to do this again..really liking it huh?!
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hey, we do half-pulls from the rack, why not do the bottom half?
Exactly...
8)
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well, last workout on saturday, it's wednesday afternoon and aside from a tweak in my lower back i am just AMPED to lift again. it's killing me to wait. :P
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well, last workout on saturday, it's wednesday afternoon and aside from a tweak in my lower back i am just AMPED to lift again. it's killing me to wait. :P
An idle mind is the devils' workshop....
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An idle mind is the devils' workshop....
i'm thinking of doing a bench workout today. test myself and then do things a little lighter after that. i feel rested, my joints are fine, etc.
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i'll put it this way: if i'm just particularly weak today because my body's still recovering, then next week i'm going to be a superstar.
if my body is healed up okay, then i made exactly zero progress. i'm not weaker, i'm not stronger. i'm just exactly where i was before.
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i'll put it this way: if i'm just particularly weak today because my body's still recovering, then next week i'm going to be a superstar.
if my body is healed up okay, then i made exactly zero progress. i'm not weaker, i'm not stronger. i'm just exactly where i was before.
You are the Sokrates of bodybuilding :D
Thx for the pm
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i'll put it this way: if i'm just particularly weak today because my body's still recovering, then next week i'm going to be a superstar.
if my body is healed up okay, then i made exactly zero progress. i'm not weaker, i'm not stronger. i'm just exactly where i was before.
Settle down man, I thought you said the weights were getting easier? Maybe you need some more time off? You only took a few days. Why not take the week and hit it hard on Monday?
Let me know how it works out for you, I started with the five week version first. ;)
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and we're back! testing things out.
MONDAY
deadlifts:
135x5
225x3
315x3
405x1
455x1
495x1 - easy rep
515x1 - i'm a moron. read the "notes" below.
pause squats:
135x5
225x5
315x3
315x3
315x3
back raises:
10
10
10
high pulls:
135x5
185x5
185x5
dumbbell SLDL's: light, just stretching
75x10
75x10
abs
weight: 218?!?
notes: okay, confession time. i have NEVER successfully pulled 515 until now. i admit it, i have lied in this log. i came so close each time that i knew i was capable of it but through either a fuckup in my setup or too many reps in the warmup, i missed. this was the first time i got it the whole way up, so that's a 10 pound PR since i dieted down.
only 10? well i totally screwed up my setup. i'd been working on doing it konsti and JOJ style, but i psyched myself out horribly and did a grip and rip, so i wasn't leaning back, my grip was off, and the bar was crooked. had i not been retarded i'd have gotten 530, i'm sure of it. the 495 was such bitch weight my training partner said it looked like i wasn't even trying.
also, i weighed 218? jeezus. that's the lightest i've been since, oh, march of 2005.
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Badass!
Good work Magoo.
8)
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Awesome stuff Magoo!! Keep it up! :)
And stop lying!! >:(
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Props.
Weight on deadlifts starts to get scary - any pains in the back?
Except for getting lighter/leaner did any of your bodyparts shrink/grow...
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damn yous ;D your out pulling me again...gotta step my shit up
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AHA!!!!!! I knew it, you needed some rest time between the end of the routine and your max attempts!!
Let me know when you hit up squats, my f'ing thighs are killing me.
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shitty workout, stopped at 350 for a single and 325 for a triple. >:(
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shitty workout, stopped at 350 for a single and 325 for a triple. >:(
Sounds like something is going on........are you eating OK? Are you overly stressed about something? The weightloss and shitty workouts tell me something is amiss!
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Sounds like something is going on........are you eating OK? Are you overly stressed about something? The weightloss and shitty workouts tell me something is amiss!
i'm trying. i don't know. sleep has been dodgy and i'll admit work and the amping up for my last semester are leaving me stressed.
i suppose i'll just scrap singles for a while, not bother with the next sheiko cycle, and just enjoy heavy triples that stay a tad sub-maximal. besides, i'm feeling a desire to get down to 210-215 for normal weight (i was 218 on an empty stomach). down around there if i slowly build back up i'd say i'd be golden.
i think i just suck at bench singles. 225x24? doable. much above 350 for a single? totally hit and miss.
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shitty workout, stopped at 350 for a single and 325 for a triple. >:(
your bodys tellin ya it needs a couple weeks off
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your bodys tellin ya it needs a couple weeks off
don't know if i can handle that. :P
maybe i'll just lighten it, do a "hypertrophy" wave for a while and trim down, start heavy again when i'm not afraid to put on 20-30 pounds. i'd really like to see if i can get to 205-210.
that might be the problem. i'm off and on eating like i'm dieting, meaning my cals aren't exactly high. probably not the best for recovering from sheiko. ::)
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well, that's that. i'll be doing sub-maximal triples for a while, slowly amping up reps for assistance and trying to trim down. that's the decision. once i hit a good weight, it'll be time to "grow into" the 220 class.
THURSDAY
squats:
135x5
225x5
315x3
365x3
375x3 - stance too wide, threw myself off
385x3 - fairly easy pie
sumo pulls: slight deficit, no belt, pause on the floor.
135x5
225x5
315x5
315x5
leg press: 115 pound carriage, so...
475x15
565x15
645x15
695x15 - all narrow stance, no belt.
abs
weight: 219
notes: my sticking point on squats is weirdly high. bottom to 3/4 of the way up is cake, but that end part sucks. probably why my rack pull and box squats aren't that impressive. suppose i need to work more on that. but, strangely, my pull still sucks out of the bottom. don't get that.
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pissing around on the bench today. felt like it.
BENCH:
135x10
225x5
275x5
295x5
315x5 - hooray.
standing militaries: paused at the bottom of each rep
135x6
135x6
135x6 - after the benching, these were kinda killer. i know, my shoulders blow
pullups:
12
12
12
cable rows:
200x10
200x10
a bunch of light triceps bullshit because my friend was there with me. did some rope pushdowns, a set of 25 with the full stack on the dip machine, that kinda thing. also cable curls. fun times. :P
weight: 218.5
notes: hm. i'm not sure how i want to handle this. do triples on tuesday, sets of 5 on friday? hm. i don't know.
oh and here's a video of 315x5. the spotter didn't help, believe.
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Magoo, haven't been on here in a loooong time, but one of my first stops was your log, to see how your lifting has been going. I haven't had the chance to catch up on everything, but from what I see it looks like you've generally had fun with the sheiko routine and got at least some benefit from it. Anyway, you're doing awesome. You're a young'un...you have a LOT of years ahead of you. If you're not benchin' 450 by the time you're 30, I'll personally come and kick yer ass ;D ;D Be well, my friend.
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was wonderin' where you went! ;D
for all my bitching, i think overall i -am- progressing, just not in the ways i want. i'm now averaging under 220 instead of near 225, so really was i expecting big strength increases? besides, i did get a 515 pull, the bench is almost certainly all in my head, blah blah. point is, though i whine a lot, i'm doin' all right and would say that for a 23 year old natty under 220 to be hitting what i am, i can't complain.
450 by the time i'm thirty? i think i can hit it by 25! once i shed some excess poundage, i'm going to grow back into the 220s, maybe even the 230s depending on how things go. this winter'll be a strength at all costs blitz. :D
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was wonderin' where you went! ;D
for all my bitching, i think overall i -am- progressing, just not in the ways i want. i'm now averaging under 220 instead of near 225, so really was i expecting big strength increases? besides, i did get a 515 pull, the bench is almost certainly all in my head, blah blah. point is, though i whine a lot, i'm doin' all right and would say that for a 23 year old natty under 220 to be hitting what i am, i can't complain.
450 by the time i'm thirty? i think i can hit it by 25! once i shed some excess poundage, i'm going to grow back into the 220s, maybe even the 230s depending on how things go. this winter'll be a strength at all costs blitz. :D
ha, I like your 'tude. :D I was trying to be conservative in my estimates, but yeah, I think you could hit 450 by 25. And if you can do it @ 225, then you'd be golden, even if it's just a "gym" lift. As you know, lifting for PRs is a good 70% psychology, and if everything falls in place, you'll hit that bad boy without a problem. 8)
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ha, I like your 'tude. :D I was trying to be conservative in my estimates, but yeah, I think you could hit 450 by 25. And if you can do it @ 225, then you'd be golden, even if it's just a "gym" lift. As you know, lifting for PRs is a good 70% psychology, and if everything falls in place, you'll hit that bad boy without a problem. 8)
shazam, 225 would be pretty sick. a double BW bench? booyah. i figure i'll have to be more like 250, but we'll see.
your max is somewhere in that area, isn't it? how heavy were you when you first did it? i know MoS is sitting around 280 and hits 485, so that's a bit of an indicator.
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IMPRESSIVE bench Zach in that video.
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Damn good form on those reps Magoo.
Good work!
8)
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thanks guys. 8)
MONDAY
deadlifts: why not. all paused fully on the floor.
135x5
225x3
315x3
405x3 - belt on
455x3 - third was a grinder
455x2 - gassed out.
SLDLs: double overhand grip, no belt, standing on a platform
225x10
225x10
225x8
135x15
front squats:
135x8
225x6
225x6
DB step-ups: just for some bloodflow
40x10/10
50x10/10
abs
weight: 219
notes: we'll see how well i do on pulls, but i'm not going to max out for a while, period.
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What changes are you making to your diet and training to help cut weight?
8)
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What changes are you making to your diet and training to help cut weight?
8)
diet's a lot cleaner these days. no desserts, less drinking, etc. i jog 3-4 miles three days a week as well.
i'm not aiming to drop 30 pounds, if i can get under 210 without my strength tanking i'll be satisfied, and then really work toward some strength gains.
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Good shit magoo.
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Great log and progress brother.
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Great job.
Didn't know you are so young - thought you're 35.
Impressive.
When I was 23 I was curling 15lb dumbbells....
...and I still am ;D
Why the extreme arch on benches?
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haha, people tend to think i'm older. i'm not sure why, i'm not exactly the most mature poster on here. :P
i still think i got a bit of a late start compared to some guys (candi started at, what, 14 or something?), but all things considered i'd say things are going all right for me.
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meh.
TUESDAY
bench:
135x5
225x5
275x3
295x3
315x3
335x2 - gassed out again. >:(
315x1 - fast. paused.
incline db:
110x5
110x5 - shoulder tweaked
chins:
7 sets - i think. i just did a whole lot, sometimes stretching, something going fast, etc.
DB raises:
30x12
30x12
curls:
95x21
95x21
95x21 - haw haw, curls for the gurls
pushdowns:
50x50 - SUPER light
weight: 220.5
notes: that weight was after drinking damn near a gallon of water between my two pre-workout shakes, so i'm probably still sitting in the area of 218 normally. who knows. poor sleep last night led to poor workout. it happens.
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no damn sleep last night, burnt out. >:(
THURSDAY
squats:
135x5
225x5
315x5
365x5
365x5
315x8
good mornings: squat stance, was actually a lot harder. higher bar, too
135x10
225x10
275x6
275x8
box front squats: dammit wicked, these are awesome but hard as shit.
225x6
245x6
245x6
DB shrugs:
105x50 - one set, no straps
some leg extensions/curls for blood flow and joint feel
jackknife crunches:
12
12
12
12
weight: 219
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we need to fix this fucking benching man..that sheiko routine really cleaned your clock!
props to you though man..that kinda routine would've been too much for me to handle. Way to have the sack to try new shit for sure!
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damn, magoos only 23? :o
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we need to fix this fucking benching man..that sheiko routine really cleaned your clock!
props to you though man..that kinda routine would've been too much for me to handle. Way to have the sack to try new shit for sure!
it's entirely possible that once i stop trying to eat light and drop weight, everything'll work itself it. it's why i'm not doing singles for the time being.
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damn, magoos only 23? :o
Are you getting your hopes up? ;D
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hm.
SATURDAY
bench: kinda wanted to do some speed work.
135x5
225x5
275x5 - nah
close-grip:
225x5
275x5
315x1 - BAD handoff
315x2 - mighta gotten a 3rd, didn't feel like it.
feet-up bench:
225x8
245x6
245x6
standing military: closer-grip, down to the collarbone
135x6
135x6
135x6
BB rows:
225x8
225x8
225x8
dead-hang pullups:
12
12
some light pushdowns for blood flow
hammer curls:
50x10
50x10
50x10
weight: 219
notes: i predict in the late fall things will get better. it's a sleep issue, really, but that's just strength. i do look a lot better. 34 pants are damn loose, more veins on the arms, that whole thing.
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shazam, 225 would be pretty sick. a double BW bench? booyah. i figure i'll have to be more like 250, but we'll see.
your max is somewhere in that area, isn't it? how heavy were you when you first did it? i know MoS is sitting around 280 and hits 485, so that's a bit of an indicator.
My best ever flat bench was 455x3, with the 3rd being kind of assisted, but "3" sounds better than "2" so what the hell. :) Also did 405x6 a few months before that. That was a few years back, in my late 20s. I believe MOS got 485 for 3. At his peak he was definitely stronger than I was at my peak, so props to him. 8)
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My best ever flat bench was 455x3, with the 3rd being kind of assisted, but "3" sounds better than "2" so what the hell. :) Also did 405x6 a few months before that. That was a few years back, in my late 20s. I believe MOS got 485 for 3. At his peak he was definitely stronger than I was at my peak, so props to him. 8)
were you in the 280s when you hit that, though? lighter? heavier?
i weighed 217.5 today and i'll readily admit i'm really conflicted over things now (much as i like being leaner), curious what weight range i'm like to see for that mystical 4-plate bench.
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were you in the 280s when you hit that, though? lighter? heavier?
i weighed 217.5 today and i'll readily admit i'm really conflicted over things now (much as i like being leaner), curious what weight range i'm like to see for that mystical 4-plate bench.
The first time I got 405 for a clean rep (no assistance), I was weighing in the area of 250. When I hit the 455 for reps I was pushing 300 BW. I could barely walk a flight of stairs without totally losing my breath. That's no way to live.
Listen, brother, don't sacrifice your long-term health to get a gym lift, or even a meet lift for that matter, even if it's the "mystical 4-plate bench." I'm in my early 30s, I am rarely able to flat bench anymore due to a right shoulder "issue," and about a week ago I got a medial meniscus tear in my right knee. Long story behind it that I won't get into, but suffice to say my days of heavy (500+) squatting for reps are long, long gone. My body is falling apart, and I can barely walk at the moment, my knee is hurting so badly. The "mighty" ::) Heckler ain't so mighty anymore.
All that being said, go for your goals with gusto, but realize there might be a hefty price to pay down the road. Not trying to be a killjoy, just pissed that my "glory days" (oh brother) are over.
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there was a time when i figured weighing 300 was a reasonable goal, a sentence that now makes me go kinda :-\ at myself, but now unless i plan on making money as a powerlifter (hahahahaa oh brother) there's no way i'll go that heavy. at my height with my frame i can hold 250 without issue, but too far above that and there's gonna be problems.
270 was no fun at all, and i can't imagine it'd be great even if i was less soft and squishy at that weight than i was last time. much as i'd love to be hitting 455-495 raw even if it meant weighing near 3 bills, but given my heart scare and my newfound ego at having 34 pants be loose, i don't think i'll really be able to do it. :P
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Listen, brother, don't sacrifice your long-term health to get a gym lift, or even a meet lift for that matter, even if it's the "mystical 4-plate bench." I'm in my early 30s, I am rarely able to flat bench anymore due to a right shoulder "issue," and about a week ago I got a medial meniscus tear in my right knee. Long story behind it that I won't get into, but suffice to say my days of heavy (500+) squatting for reps are long, long gone. My body is falling apart, and I can barely walk at the moment, my knee is hurting so badly. The "mighty" ::) Heckler ain't so mighty anymore.
All that being said, go for your goals with gusto, but realize there might be a hefty price to pay down the road. Not trying to be a killjoy, just pissed that my "glory days" (oh brother) are over.
Very good post.
This is why i dropped from 250+ down to 220.
This is why i quit using AAS.
Magoo, it is almost impossible to make gains while dropping weight as a natural. you are stronger than you think, just do what makes "you" happy.
I think you will hit 405 in a few years if you stay heavy...i weighed 245-250 when i benched 405 the first time.
8)
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thing with me is that i just love being in the gym and lifting, so it gets frustrating when it feels like i'm not getting better, you know? like if i practiced the piano every day but didn't improve. so even though i'm losing weight or whatever, i feel like i'm hitting a wall (although, hey, i'm almost down 20 pounds since this log started ::) ). just gotta get my head on straight.
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shit workout. end of story.
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thing with me is that i just love being in the gym and lifting, so it gets frustrating when it feels like i'm not getting better, you know? like if i practiced the piano every day but didn't improve. so even though i'm losing weight or whatever, i feel like i'm hitting a wall (although, hey, i'm almost down 20 pounds since this log started ::) ). just gotta get my head on straight.
not that big of a deal, just sounds like that Sheiko routine was just too much just like it would be too much for me and 99.9 percent of people on here, chalk it up to experience and keep your workout volume normal from now on, that many triples even if they were 80 percent or whatever are way too much training.
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thing with me is that i just love being in the gym and lifting, so it gets frustrating when it feels like i'm not getting better, you know? like if i practiced the piano every day but didn't improve. so even though i'm losing weight or whatever, i feel like i'm hitting a wall (although, hey, i'm almost down 20 pounds since this log started ::) ). just gotta get my head on straight.
you need to be realistic; its very hard to increase strength while losing weight (unless your a complete newbie, drug user or coming back from a layoff...muscle memory)
be happy if you are able to maintain strength when your losing weight.
what is your target weight?
as for the bench press: if you wanna make big gains in the bench press..your bw will have to go up. and then it becomes a question of how heavy do you wanna be. health and others aspects have to be considered too (as panda says)
but you know all this already.
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not that big of a deal, just sounds like that Sheiko routine was just too much just like it would be too much for me and 99.9 percent of people on here, chalk it up to experience and keep your workout volume normal from now on, that many triples even if they were 80 percent or whatever are way too much training.
I agree. We tend to think that progress is only vertical, but sometimes it is horizontal, if that makes any sense. Magoo, I'd be willing to bet you got some benefit from the sheiko routine: maybe it was simply to give your body a change of pace, and now it can be in a position to be more stimulated for growth once you get back to one of your more traditional routines.
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not a bad one today, actually.
TUESDAY
flat bench:
135x5
225x5
275x3
315x3
335x3 - surprise!
335x2
315x3
DB bench:
110x6
120x6
130x5 - sort of.
chins:
12
12
12
12
12
DB rear raises:
30x15
35x12
40x12
40x12 - easy pie
cable crossovers:
25x20
25x20
random bicep shit
weight: 217.5
notes: hey, 335x3. there's a new one for me. might be my grip change. went back to middle fingers on the rings, since my chest seems to be doing well overall, while i've got poor shoulders. paid off, i'd say.
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at his bodyweight.. in less than a year with the right program he can hit 405 if he's mid 300's right now without gear or juice. as long as he takes precautions with alot of rehab/prehab work and takes his time, he'll have it. I know I did my first 405 at 247 but I know I can keep that strength once I get back down. I think as a natural you have to put the cals away and get "fat" while gaining size and strength then cut back down over and over untilyou reach your strength goals at your body weight. Tha'ts how it's been for me away.
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Magoo ill try my best to give u a little friendly competition for ur 405lb bench as i am looking it fairly soon say by xmas. I however am heavier than you.
Friendly challenge there if you want it?
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Magoo ill try my best to give u a little friendly competition for ur 405lb bench as i am looking it fairly soon say by xmas. I however am heavier than you.
Friendly challenge there if you want it?
sounds good dude. gym lift, no pause needed, no need for a video unless you feel like it. i believe ya.
what's your weight?
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I would say 230ish these days...probaly a bit lighter.
I have chest tomorro ill post a few vids. Also i have a PLing comp on Sept 13th so that will show me exactly where i am.
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i want in this! Friendly challenge.. see if you guys can hit 405 before i hit 455?!
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Fine by me. See what Magoo says. What you @ now?
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hm...
sure, why the hell not? i doubt i'll keep up with you two, but i'm always willing to give it a try! :D
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405 by x-mas? what does the winner get ?
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Respect.
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Respect.
Both of you already have that my good friends...
Magoo and Goudy - Bands and chains ASAP, full ROM...405 in a hurry... ;)
8)
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405 by x-mas? what does the winner get ?
a 405 bench by x-mas. which is a good enough prize by my count.
Magoo and Goudy - Bands and chains ASAP, full ROM...405 in a hurry... ;)
well i think i've finally got my form kinda solid, so it's time to get in the heavy dumbbell work to beef up the chest and shoulders. guaranteed if my shoulders were up to par i'd be there already. :P
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I will know exactly where i am on sept 13th
Then 3.5 months on a PL routine if needs be to add 10-15kg...well doable
Thanks overlaod for kind words
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pissing around with bands on squats today.
THURSDAY
squat: off a below-parallel bench, choked greens, not a very wide stance.
135x5
225x5
315x3
365x1 - belt on
405x1 - damn smooth
315x5 - bingo bango
SLDLs: standing on a platform, no belt
135x6
225x6
315x5
225x8
leg press: weight in plates, plus a 25 on each side.
4x12
5x12
6x12 - just for easy shit
abs
weight: 217.5 when i woke up.
notes: man, that band squat was kinda fun. my sticking point is high up, so learning to blow straight up is going to help. i need that explosive power, as my bench videos undoubtedly proved. :P
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dude ...you're getting small.. :( going for the healthy look these days? HAHA
SICK SQUAT!
why do you let the bands go slack like t hat? why not tighten them down so there's tension at the bottom too?
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good stuff on that squat man, took a lot of toughness to gut that one out.
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dude ...you're getting small.. :( going for the healthy look these days? HAHA
SICK SQUAT!
why do you let the bands go slack like t hat? why not tighten them down so there's tension at the bottom too?
hahaha, i'm 217 at 6'2" mang! you're damn right i'm looking small. :P
as for the slack bands, seems to be just a part of my squat form (bar moves a long distance). as i get stronger i'll start tightening it up, but believe you me i won't be putting much plate weight on. >:(
good stuff on that squat man, took a lot of toughness to gut that one out.
well you nailed it when you pointed out that my bench was slow as molasses. i need some "pop" to my lifts and hopefully this'll help me out. i've GOT to have the record for slowest band squat. :P
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hahaha, i'm 217 at 6'2" mang! you're damn right i'm looking small. :P
as for the slack bands, seems to be just a part of my squat form (bar moves a long distance). as i get stronger i'll start tightening it up, but believe you me i won't be putting much plate weight on. >:(
well you nailed it when you pointed out that my bench was slow as molasses. i need some "pop" to my lifts and hopefully this'll help me out. i've GOT to have the record for slowest band squat. :P
drive baby..drive drive drive out of the bottom! I HAVE to do this or the bands crush me on front or traditional squats. Bands are humbling man..but choked greens are no joke that's for sure slakc bands or not! HAHA you fought them the whole way! AND DAMN you're taller than I AM! no wonder at that weight you look smaller. I can't imagine ever weighing under 220 at my height again.. EVER!
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Damn good lift magoo.
8)
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drive baby..drive drive drive out of the bottom! I HAVE to do this or the bands crush me on front or traditional squats. Bands are humbling man..but choked greens are no joke that's for sure slakc bands or not! HAHA you fought them the whole way! AND DAMN you're taller than I AM! no wonder at that weight you look smaller. I can't imagine ever weighing under 220 at my height again.. EVER!
haha, if i had a better bf% i might be trying to go up, but as it stands i got too much extra weight that ain't helping me actually lift, you know? but i'll readily admit i feel pretty slim some days. if i start buckling on the bench with 315 or can't move 495 on my pull regularly then the diet's over. go up to 240 by new years and blast those PRs.
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great ;ift magoo!
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when you lift, shout lord of samarkand. it will help.
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Great lifts Magoo
p.s.: All Aloe-Vera :D
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frequency-intensity-volume. the golden training triangel.
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when you lift, shout lord of samarkand. it will help.
if i were you, i'd keep an eye out for my next video. :D
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FRIDAY
close-grip
135x10
225x5
275x3
315x1
335x1 - PR, i think.
225x8 - feet up off the floor
225x8 - same
seated military press:
135x8
185x6 - DAMN i suck at this
155x6
155x6
DB rows:
120x15/15
120x15/15
chins:
3x12
some bicep shit
weight: 218
notes: not bad. bench workouts seem to be doing fine.
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ehhhh...
MONDAY:
deadlifts:
135x3
225x3
315x3
405x3
475x1 - just felt like total shit
405x3
good mornings:
225x8
315x6
315x6
315x5
box front squats: bench from my video, to give an idea on depth
135x5
225x5
275x3
275x3
long period of me walking around being pissed off because i feel weak as shit
close stance squat: heels almost touching, bar high on the traps, very light work
135x10
185x10
205x10
weight: 214.5
notes: okay, mondays suck. i'm burnt out from late nights and lack of sleep, plus my diet was so sparse it's disgusting. no surprise at all i dropped four pounds. tomorrow'll be better, it's been that way for the past few weeks.
i'm thinking monday will be squat assistance for a while. speed work, nothing heavy.
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ehhhh...
MONDAY:
deadlifts:
135x3
225x3
315x3
405x3
475x1 - just felt like total shit
405x3
good mornings:
225x8
315x6
315x6
315x5
box front squats: bench from my video, to give an idea on depth
135x5
225x5
275x3
275x3
long period of me walking around being pissed off because i feel weak as shit
close stance squat: heels almost touching, bar high on the traps, very light work
135x10
185x10
205x10
weight: 214.5
notes: okay, mondays suck. i'm burnt out from late nights and lack of sleep, plus my diet was so sparse it's disgusting. no surprise at all i dropped four pounds. tomorrow'll be better, it's been that way for the past few weeks.
i'm thinking monday will be squat assistance for a while. speed work, nothing heavy.
have you thought about doing maintainence work on 2 of the 3 big lifts and just try to bring up one of the lifts at a time?
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MONDAY:
deadlifts:
135x3
225x3
315x3
405x3
475x1 - just felt like total shit
405x3
maybe try changing increments.... sometimes helps
155x3
245x3
335x3
425x3
and that 475 is less of a contrast to the last set ya did
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Just a thought: perhaps MisterMagoo would consider taking a couple (or three) weeks off of any training. Not even any home type workouts. Resetting the body and,most important, the mind towards working out again. Seems more like a wheel spinning effort, rather that productive and progressive all around workouts for him at present.
Returning to working out, MisterMagoo might use more of a basic training plan for 2 to 4 weeks to get back into the swing of things. Back to the basics with a higher rep scheme in mind. Something like 8 to 12 reps. You will be regearing the body for the more serious training to come.
If getting back to a WestSide style plan, try not doing any extra tweaking of your own. This would also hold true for Dave Tate's EFS and any other program you choose.
General impression I get for most of your workouts is that you are doing too many light rep (warm-up?) before getting into any serious lifting. And sometime too many exercise all together. Good Luck.
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maybe a few weeks off would be an okay idea. just do a morning run and eat well, relax otherwise. i'll admit work has been running me into the ground and i don't think the week off after sheiko (interrupted by a bench workout i tried) didn't seem to help much.
as for warmups, how many SHOULD i do? is four sets too much? hm.
TUESDAY
bench:
135x5
225x5
275x3
315x1
315x1
335x1
365x0 - well, fuck
315x3 - paused reps
decline:
135x5
225x5
275x5
315x3
dead-hang pullups:
BWx8
+30x8
+30x8
+30x8
BWx8
DB bench:
75x35 - easy blood flush
front raises: barbell
45x12
45x12
45x12
kinda fucked around on crossovers.
weight: 216
notes: last night i had a moment of weakness and ate an entire fucking pizza. i was just collapsing. feeling like twenty pounds of ass right now. unsurprisingly, my bench is still solid, but it sucks that other shit's falling apart.
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as for warmups, how many SHOULD i do? is four sets too much? hm.
I personally don't see what jpm is talking about. You're sticking usually with less than 5 reps as you pyramid up into the heavier poundages. That's what you should be doing IMO, to get slowly acclimated while at the same time not pre-exhausting. I also don't see what jpm is saying about your overall volume. Sure, you could go in and do 2 reps on each exercise at max effort, but what's the fun in that? ::)
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id' say go from 225 straight to 315..that 275 in between will smoke ya with an extra 315? go 225,315, 365 and that should peg it. nice work mang!
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if u are capable of 500lbs 225-315 are all weights which will feel the same.
E.g 100-150lbs on bench all feels same to me
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if u are capable of 500lbs 225-315 are all weights which will feel the same.
E.g 100-150lbs on bench all feels same to me
::) 315 IN NO WAY feels the same as 225 even if you bench, dead or squat 1000, it's almost 100 pounds difference.
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::) 315 IN NO WAY feels the same as 225 even if you bench, dead or squat 1000, it's almost 100 pounds difference.
Then again, you and I are mere mortals compared to this irish stud ::)
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::) 315 IN NO WAY feels the same as 225 even if you bench, dead or squat 1000, it's almost 100 pounds difference.
what i mean is that it is a warm up and takes little or nothing out of you.
I feel more secure and stronger benching 200lbs than the awkwardness with using a very light weight like 100lbs feels. Despite being 100lbs more i am pretty sure i can press 100lbs just as fast as i can 200lbs...or pretty close
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225 and 315 feel exactly the same......
if it's sitting in the back of my truck !
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225 and 315 feel exactly the same......
if it's sitting in the back of my truck !
LOL
what i mean is that one is 40% of 1rm and otehr is say 60% it is relatiively light still.
Whereas a 50lb diff from 80-90% of a 1rm is insane difference
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LOL
what i mean is that one is 40% of 1rm and otehr is say 60% it is relatiively light still.
Whereas a 50lb diff from 80-90% of a 1rm is insane difference
We all understood what you meant.
Some people just enjoy talking shit.
Good luck!
8)
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We all understood what you meant.
Some people just enjoy talking shit.
Good luck!
8)
haha cheers bud. I slacked on my trainin will explain all in my journal after tomorro training.
Cheers again mate
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Looking at Mister Magoo's Tuesday program, I would take those DB benches and place them first as a warm-up exercise to start the workout. Easy blood flow indeed. Which in turn sets up the muscles, tendons, ligaments, joints as well as the nerve impulses, for a very good warm-up.
Remove the front raises. I know, somewhat popular with a few heavy duty lifters. Good for them, but this can be overkill for a lot of middle level trainee's, which Mister Magoo is. Declines OK I guess. (Personal view: for me I would want to bring more tricep & anterior delts into action with dips. Which in turn offers more pressing strength to the bench.) Pull-ups with that bwtX8, easy reps it looks like. Crossovers....? Unneeded extra work for the chest area to recover from.
Tuesday:
DB benches 50lbsX40 reps...allowing full stretch and lockout each rep
Bench Press
205X8 or what you can get without going to complete failure
260X8 " " " " " " " " "
305X2-3 " " " "
305X2-3 " " " " "
305X2-3 " " " " " " "
135lbs....strip the bar done to the basic and rep out as many fast reps as you can
Do not try singles on any set. Just add weight or reps the next work, going back to a pattern of 2 to 3 reps, when you think you can handle it.. Strength or reps should increase every workout, if going to failure is avoided.
Declines
230X5 or what you can get without going to failure
280X5 " " " " " '
325X3-4 " " " " " "
Pull-Ups
20X8
40X8
50X6-7
BWT for as how many rep you can do.
Every successful workout should be short and to the point, without any excess of warm-ups or exercises.
Actually there will seem not that much of a different between 205 or 305 if use to heavier weights. If I were to use 500X1 max in the bench,than the strength curve would probably kick in at around 420-430 or so. Where every added 10-20 pounds starts to make a difference in performance. But 400 would not feel "all that" for reps. Good Luck.
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Looking at Mister Magoo's Tuesday program, I would take those DB benches and place them first as a warm-up exercise to start the workout. Easy blood flow indeed. Which in turn sets up the muscles, tendons, ligaments, joints as well as the nerve impulses, for a very good warm-up.
But since Magoo's main goal (from what I understand...correct me if I'm wrong) is building a bigger BP, it's kind of stupid to do a pre-workout "pump" routine, which is more suited to a hypertrophy-orientated program. Know whatta mean?
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Then again, you and I are mere mortals compared to this irish stud ::)
;D
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Pandaemonium: Actually if you read that again, that set of DB light and higher rep benches are meant to stretch and warm-up the bench pressing muscles, tendons, ligaments, joints, etc. It was not intended as a pump for the purpose of hypertrophy (and of course as we all know, a pump does not always mean muscle growth...it is what it is...a pump). If you think his 75X35 will put him on the road to more muscle size, than you are mistaken. That easy blood flush is a good way to stimulate and ready those bench pressing muscles, that's all.
If I were to suggest a muscle building exercise in that program, than 3 to 4 sets of heavy DB presses, touching the DB's together at the top of each rep. This put's more tension on the pec's themselves than just regular flat DB BP's. Is a pec builder when done right.
To be truthful I really do not know what the prime goal is for Mister Magoo . Strength,muscle size or both. I am guessing, at this time, it is obtaining a membership in the 400 Bench Club. But a little added muscle mass would not hurt either. In any event, it is apparent that Mister Magoo is near the edge of becoming overworked and over stressed. Hate to see this happen to people when some simple corrections can guide him back to progressive gains. That is the reason the suggestion of taking a few weeks off from training was mentioned. Where he has time for his head to cleared and his body becomes refreshed for better workouts to come. Good Luck.
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I agree on the 2 weeks off. I usually use one week for full body (3 days) with anywhere from 135 to 225 and then a full week off with nothing but walking and stretching. I call it two weeks off anyway. I wouldnt recommend any long runs though.
I will be doing this in a couple weeks to prepare for a comp. This is the way I was taught to rest up for a comp and it really works well! I come in making PR's everytime.
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If you think his 75X35 will put him on the road to more muscle size, than you are mistaken. That easy blood flush is a good way to stimulate and ready those bench pressing muscles, that's all.
But you don't need that many reps and that much warmup to ready yourself for submaximal efforts or even max lifts. Unless you're benching in the mid to upper 400s for a 1 RM, pushing the 75 pounders for 35 reps is gonna pre-exhaust you. If you want just a "stretch," as you say, then use something absurdly light like the 35's (not that the 75's are "heavy", mind you, but still).
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::) 315 IN NO WAY feels the same as 225 even if you bench, dead or squat 1000, it's almost 100 pounds difference.
it's funny you say that.. 225 and 315 feel the same to me and MOVE the same during hte pressing. 365 actually feels better workign with than 315 does though i'm not sure why.
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haha cheers bud. I slacked on my trainin will explain all in my journal after tomorro training.
Cheers again mate
well that's what i'm saying..when i was benching 365 for a single I'd save my efforts and go from 225 straight to 315 then to 365. Wasn't that big of a jump.. triple 135 and 225 then single 315. Shouldn't be a problem for magoo or anyone else for that matter. If he did 315,340, then 365 that could be good too but there's no sense in going from 225 to 275 unless you're benching just a frog's hair over 300. 365 is getting up there. Attempts are everything when maxing guys you all know that. If it didn't work for him this last time.. then that's why we're all offering up suggestions.
i'm with goudy.
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it's funny you say that.. 225 and 315 feel the same to me and MOVE the same during hte pressing. 365 actually feels better workign with than 315 does though i'm not sure why.
::) ok Ryan Kennelly.
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::) ok Ryan Kennelly.
he uses a shirt...
rob wilkerson.. get it right ;D
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QO, i can definitely vouch for wicked. 225 doesn't feel much lighter than 275/295 during my warmup sets. sure when i'm doing a rep-out and sets of 10, it'll get easier, but that first three gets cake. hell even 315 feels effortless these days, that first rep goes faster than 275.
anyway, no more sets under 5 i don't think. CNS ain't primed for it, it's burning me out while in a caloric deficit.
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you guys crack me up, seriously. ;D
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QO, i can definitely vouch for wicked. 225 doesn't feel much lighter than 275/295 during my warmup sets.
I'll call bullshit...
wicked (with a 435-450 bench) saying they don't notice a difference is one thing
magoo with a 345 bench saying he dos'nt notice the difference is a different thing all together
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I'll call bullshit...
wicked (with a 435-450 bench) saying they don't notice a difference is one thing
magoo with a 345 bench saying he dos'nt notice the difference is a different thing all together
there was a Samoan dude at my old gym who routinely benched 5 plates a side for 5 reps with no wraps, belt, etc., nothing but a t shirt and EVEN HE struggled more with 315 than he did 225, for ANYONE to say there's no noticeable difference between 225 and 315 is laughable.
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It is noticeable if you are doing a rep out set. If you are warming up with 3 reps clearly there is a difference though it is IMO negligable.
If you have fast twitch muscle fibres and train for low reps there is little difference.
Just mny 2 cents try it if you dont believe me
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Hi Magoo! :-*
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Magoo's thread is getting more daily hits and posts than the G&O these days ;D
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there was a Samoan dude at my old gym who routinely benched 5 plates a side for 5 reps with no wraps, belt, etc., nothing but a t shirt and EVEN HE struggled more with 315 than he did 225, for ANYONE to say there's no noticeable difference between 225 and 315 is laughable.
you're not paying attention. it's a matter of how it feels. if i had a nickel for how many times i put 275 on, did three reps and said "fuck i'm gonna get buried by three plates", only to bang out 315 for a single so fast it was like air i'd be able to buy another tub of AtLarge Results and have enough left over for a beer. if you're acting like wicked or i were claiming we're able to move 315 as easily as 225 then you're either retarded or just being contrary to make it seem like you know something.
no shit 315 isn't actually easier than 225, that's physics. it's more weight, it's heavier. however, i love that somehow your gym always has "a samoan dude" or "an old powerlifter" than can just reinforce whatever you're claiming. that's kinda cute. ::)
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you're not paying attention. it's a matter of how it feels. if i had a nickel for how many times i put 275 on, did three reps and said "fuck i'm gonna get buried by three plates", only to bang out 315 for a single so fast it was like air i'd be able to buy another tub of AtLarge Results and have enough left over for a beer. if you're acting like wicked or i were claiming we're able to move 315 as easily as 225 then you're either retarded or just being contrary to make it seem like you know something.
no shit 315 isn't actually easier than 225, that's physics. it's more weight, it's heavier. however, i love that somehow your gym always has "a samoan dude" or "an old powerlifter" than can just reinforce whatever you're claiming. that's kinda cute. ::)
no Magoo, you're the only one who trains, you're the only one who's seen strong guys and trained in gyms with strong guys, so go ahead with your massive 315 slow as shit benches, 455 pound deadlifts for 3 and 405 for a single above parallel squats that look like they're going to kill you, you're an absolute beast. ::)
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no Magoo, you're the only one who trains, you're the only one who's seen strong guys and trained in gyms with strong guys, so go ahead with your massive 315 slow as shit benches, 455 pound deadlifts for 3 and 405 for a single above parallel squats that look like they're going to kill you, you're an absolute beast. ::)
at least i've proven my claims. where's a video of your 545x6 "below parallel" squat, dave? the 385 bench? the 545 deadlift? the 405 zercher?
you've spent years making claims but never proven a single thing. it's ironic since almost all of your posts are calling people out or mocking them, and you're the biggest bullshitter of all.
no, seriously, prove me wrong. hell, post a picture of your gym membership card. prove you even go to a gym. put up a video of ONE of those lifts you've claimed. i will 100% say "dave mirza made me his bitch" and run into hiding, never again to talk about my minuscule accomplishments.
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at least i've proven my claims. where's a video of your 545x6 "below parallel" squat, dave? the 385 bench? the 545 deadlift? the 405 zercher?
you've spent years making claims but never proven a single thing. it's ironic since almost all of your posts are calling people out or mocking them, and you're the biggest bullshitter of all.
no, seriously, prove me wrong. hell, post a picture of your gym membership card. prove you even go to a gym. put up a video of ONE of those lifts you've claimed. i will 100% say "dave mirza made me his bitch" and run into hiding, never again to talk about my minuscule accomplishments.
hahahahaha, epic meltdown having to use my name in your post, only someone desperate resorts to using an anonymous internet users name on a board, i've never claimed a 545 squat for 6 below parallel or a 405 zercher, show me one post where i did. ::)
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no Magoo, you're the only one who trains, you're the only one who's seen strong guys and trained in gyms with strong guys, so go ahead with your massive 315 slow as shit benches, 455 pound deadlifts for 3 and 405 for a single above parallel squats that look like they're going to kill you, you're an absolute beast. ::)
I believe this was the meltdown. ::)
Ya cant tear someone down without video eveidence of your own claims. I gotta respect someone who tries as hard as Magoo.
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who gives a shit what numbers people put up, how it feels, etc..
we're all just here to learn and better our lifting..
WHY CAN'T YOU FUCKERS JUST GET ALONG! >:( ;D ;D ;D
i'm going to go drink a gallon of chocolate milk and cry myself to sleep now.
i don't know what it is but 225 and 315 both feel heavy as fuck to me when i do triples with them. The moment I get to certain weights it just seems that they all feel the same.. HEAVY!
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i'm going to go drink a gallon of chocolate milk and cry myself to sleep now.
i
Now you're speakin' my language, boss ;D
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Now you're speakin' my language, boss ;D
dude i fucking love me some chocolate milk..i'm going to start mixing my maximus in wiht chocolate milk when i go back to the store!
THAT'LL PACK ON TEH WEIGHT!
p.s....fishoil gives you the stinkingest farts EVER!
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dude i fucking love me some chocolate milk..i'm going to start mixing my maximus in wiht chocolate milk when i go back to the store!
THAT'LL PACK ON TEH WEIGHT!
p.s....fishoil gives you the stinkingest farts EVER!
I haven't really touched the stuff much since I started dieting, just some here and there to keep me happy, but man I swear whole chocolate milk is the nectar of the gods.
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I haven't really touched the stuff much since I started dieting, just some here and there to keep me happy, but man I swear whole chocolate milk is the nectar of the gods.
when you're looking for 25 cals per lb of bodyweight to put on some size and serious strength..a gallon of it a day is the ticket! I can't take plain milk that way..but i can drink chocolate all day long! and now i'm getting that itch HAHA
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when you're looking for 25 cals per lb of bodyweight to put on some size and serious strength..a gallon of it a day is the ticket! I can't take plain milk that way..but i can drink chocolate all day long! and now i'm getting that itch HAHA
Yup. For close to a decade I downed on average about a gallon a day, and only stopped that recently because I'm trying to drop some excess baggage. 1% isn't the best tasting, but I've stuck mostly with it because of the lower satty fat content. But when it comes to chocolate milk, only whole milk does the trick for me. Everything else tastes just plain nasty.
BTW, if you want a great dessert, partially freeze whole choc milk, just enough to freeze some of the water in it. It tastes like a Wendy's Frosty :P
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i get the idea that we're all abunch of chocolate whores..but then again you can't get up in the mid to high 200's without being one HAHA!
*hint hint@ magoo and his shitty 365 bench* :-\ ;) ;D lmao jk buddy..i'd have been crushed under 365 at your bodyweight if i attempted it.
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*hint hint@ magoo and his shitty 365 bench* :-\ ;) ;D lmao jk buddy..i'd have been crushed under 365 at your bodyweight if i attempted it.
Like I've said before, Magoo's just a kid and has lots of years of fruitful lifting ahead of him, provided he can stave off the injuries. Shit if I would have known that by my early 30s my body would be a wreck, I would have lifted a bit lighter and taken it easier back at his age. Then again, what's the fun in that? ;D
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Like I've said before, Magoo's just a kid and has lots of years of fruitful lifting ahead of him, provided he can stave off the injuries. Shit if I would have known that by my early 30s my body would be a wreck, I would have lifted a bit lighter and taken it easier back at his age. Then again, what's the fun in that? ;D
haha you sound like me.. i've been in the ditch twice now at age 24... god knows where i'll be at 30. hopefully over 700 and over 500 in pulling and benchign ;D
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i just need to learn to take my own advice. i know damn well that hitting singles all the time is stupid, yet somehow i keep thinking it'll work this time, i'll be able to hit deadlift PRs week after week. ::)
so for a few weeks i'll hold back on going ultra heavy until i hit a weight i like, then it's time to go nuts.
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Maybe this anology works...
I can throw a basball as far as a tennis ball despite the baseball being much heavier.
Of course if i had to throw a tennis ball 50yards 10 times and the tennis ball 10 times i could do the tennis ball much easier. Probaly fail before i got 10 with a basball despite being able to throw both as far for one.
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pretty good analogy, goudy. personally i think it's all mental. with the heavier weight, your body and mind are primed for it, so you're really focused. greater concentration -> more recruitment -> easier lift. obviously falls apart with greater reps, but we're not talking like that.
THURSDAY
box squats: same bench from the bands video
135x5
225x5
315x3
405x3
405x2 - concentration was off.
deadlifts: touch and go, just to go for some reps.
135x6
225x6
315x6
405x6 - yeah. i was surprised too. see the notes.
DB split squats:
50x10/10
50x10/10
50x10/10
abs
weight: 215
notes: okay, so. what happened? how'd i rip out a 405x6 touch and go pull after squatting? aside from getting more sleep, i think what happened was a minor, minor form change. i caught a video online of a dude pulling conventional with his toes pointed out a bit more than you normally see. i made that small shift, and suddenly sitting back on my heels was a breeze and bam. quick reps. hopefully as i put on some pounds. i won't be maxing on monday (i plan on doing speed work), but the next time i do i've got a feeling that'll make a big difference.
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meh
FRIDAY
bench: close-ish grip. pinkies on rings
135x5
225x5
325x4 - not bad
335x1 - paused, quickie
275x6 - also paused
DB floor presses:
80x10
100x8
110x6
DB rows:
120x20/20
120x15/15
chins:
12
12
some random ab and shoulder stuff, nothing heavy
weight: 215.5
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Nice work, Magoo. Looking at some of your recent workouts says to me that you could use some rest. Not only that but a change of routine. You have done a great job of keeping in the gym and dieting and all but give yourself some rest.
"Nobody ever got big in a gym." You get bigger and stronger by recovering.
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3-5 weeks heavy
1-2 weeks light
some people can play it by ear. you cant (alot of people just dont know when to back off, i used to be the same), so do the 3-5 weeks heavy, 1-2 weeks light thing. (regardless if your feeling fresh after 3-5 weeks of heavy lifting)
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like i said, starting monday all sets will aim for 6 reps, ideally 8. it's going to be a kick in the ego, but it's probably a good idea. so no pulls over 405, benches over 295, squats over 365, etc. and even if the sets get easier, i don't anticipate going up in weight. better to hit 8 with one in the tank than grind out 6 at this stage.
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like i said, starting monday all sets will aim for 6 reps, ideally 8. it's going to be a kick in the ego, but it's probably a good idea. so no pulls over 405, benches over 295, squats over 365, etc. and even if the sets get easier, i don't anticipate going up in weight. better to hit 8 with one in the tank than grind out 6 at this stage.
It is always better to have one in the tank...as easy as possible for as long as possible
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3-5 weeks heavy
1-2 weeks light
some people can play it by ear. you cant (alot of people just dont know when to back off, i used to be the same), so do the 3-5 weeks heavy, 1-2 weeks light thing. (regardless if your feeling fresh after 3-5 weeks of heavy lifting)
Periodization. :)
8)
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Even simple periodisation works wonders
When i never had a clue i done a version of it wthout realising. Only in hinsight i realised the value of it
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Impressive log, bro. I just compared the first couple pages to the last couple, you're doing pretty damn well for yourself. This board could use more honest posters like you, Overload and wicked, and less 1,000lb bencher-millionaires.
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forgot to update.
MONDAY
pulls: off the floor, paused each rep
135x6
225x6
315x6
405x6 - sweet
box front squats:
135x6
225x6
275x5 - damn
back raises:
3x12
bb shrugs:
225x20
405x20
405x20
abs
TUESDAY
bench:
135x8
225x8
315x5 - damn, was hoping for six
275x10 - neat!
incline DB:
85x10
105x7
85x12
pulldowns: stupid idea...
140x20
140x20
140x20
140x20
140x20 - a friend and i wondered how hard it would be to get to 100 reps. answer: it sucks
overhead extensions: EZ bar
75x12
75x12
some curls
weight: 213-214
notes: had some drinks two nights in a row, feeling like shit balls for it. wasn't even much, a pair of rum and diet cokes on monday night, couple heavy belgian beers last night, but paired with some shitty food i definitely need to get my shit in line. anyway, here's a recent picture.
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Dang man, you've really trimmed down and your abs are showing well. 8) You wearin' the 30" waist pants yet?
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anyway, here's a recent picture.
wtf, you look like a twink ??? ??? ??? up the calories ffs >:(
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Dang man, you've really trimmed down and your abs are showing well. 8) You wearin' the 30" waist pants yet?
lol, 33" actually. that's what a 33" waist looks like on a guy over six feet tall.
wtf, you look like a twink ??? ??? ??? up the calories ffs >:(
once i think my lifts are good for my size, i'll start adding weight. i can't hit that 405 bench cutting calories, that's for damn sure. >:(
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lol, 33" actually. that's what a 33" waist looks like on a guy over six feet tall.
Good stuff. I haven't worn pants that size since high school so I have no clue what it feels or looks like anymore :'( Awesome job though on the cutting and keeping your lifts high.
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Looking great - keep at it.
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PIP. :(
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PIP. :(
???
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???
He's been gone for days...........one can only assume the worst. :'(
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He's been gone for days...........one can only assume the worst. :'(
Last Active: August 24, 2008, 08:17:07 PM
Is it too soon to put out a missing persons report? :-\
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Last Active: August 24, 2008, 08:17:07 PM
Is it too soon to put out a missing persons report? :-\
72 hours, right?
Maybe he ripped his arms off doing a 405 deadlift and can't type anymore. :(
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Peerhaps a deload week. IIRC he is in Texas. Maybe he was preparing for the possible hurricane? Im sure all is well with him.
Jason
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Here's hoping all is well with Magoo. 8)
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Internet may be down, heading back to college holiday who knows.
Heop everything is fine
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where you at bitch?!?!
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hey guys. everything's all right, just some life stress and school starting plus a whole week of absolute shit-ball workouts left me not too excited to update.
quick rundowns of what happened in my last two workouts:
TUESDAY
bench:
135x5
225x5
315x1 - paused
340x1 - paused (PR at this weight)
225x20 - fast set
incline DB:
100x10
100x10
THURSDAY
squats:
135x5
225x5
315x3
365x1 - belt on
405x3
405x1 - no energy
225x20 - the reps were actually easy as hell and i didn't struggle on any. i just couldn't breathe well after rep 15.
deficit pulls: touch and go
135x6
225x6
315x6
405x3 - probably a dumb idea after the squats
weight: 213
notes: i'm still doing cardio but i'm definitely not dieting. energy's back up and i'm not gaining weight so... whatever. all's well since i'm hitting some decent numbers again.
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good stuff man, lot of work right there.
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Hey, he's not dead. Good lifts, man.
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bad deadlifting on monday. my form sucks again. highlights from the other two workouts (but not the whole things).
TUESDAY
bench:
135x5
225x5
275x3
315x2
345x0 - shoulders came out of line
345x2 - PR
315x4
DB incline: full stretch to full lockout, DB's clicking together at the top. way harder.
90x10
90x10
90x10
THURSDAY
squats:
135x5
225x5
315x3
375x1 - belt on here
415x2 - PR
405x2
partial pulls: about 3" off the ground, since that seems to be where i stick
225x5
315x3
405x3
405x3
weight: 213-215
notes: squats are starting to get easier. i did those sets without a spotter and was surprised at how well they went. even the 415 with my stance being wider than i normally go, so i could have gotten a triple had i put my feet right. i've also never done more than one rep with anything above 405 on squats or 340 on the bench, so that's not bad either. go me.
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some nice bench numbers there magoo. congrats.
You still looking for 400 by xmas?
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Good stuff - some more vids would be cool...
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Goudy, i'd like to hit 405, yeah.
bruce, ask and ye shall receive! sorry for the "ass cam" angle, my options were limited. :P
highlights lately:
monday - 405x5, 435x3 pulls paused on the floor
tuesday: 355x1, 315x5 bench (getting there again)
thursday: 405x3, 315x10 squats.
all weighing <215
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SICK numbers man.. i think soon you might catch me in the bench.. Right now I've been working sub 365 weights for the past few weeks to hopefully get back in it. I'm not sure where it all went but my strength went out the shitter FAST!
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why don't you go ass to grass ???
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why don't you go ass to grass ???
why would i want to? ???
SICK numbers man.. i think soon you might catch me in the bench.. Right now I've been working sub 365 weights for the past few weeks to hopefully get back in it. I'm not sure where it all went but my strength went out the shitter FAST!
haha, yeah i'll catch you in the bench, which means my total will only be... 250 pounds below yours or so. excellent! ;D
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why don't you go ass to grass ???
A2G (dumbest acronym ever) is fucking stupid. And gay. Magoo is neither. Completely anyway ;D
Jason
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A2G (dumbest acronym ever) is fucking stupid. And gay. Magoo is neither. Completely anyway ;D
::) ::) ::)
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why don't you go ass to grass ???
::) he went plenty deep, i love all these clowns who think that if your balls aren't resting on the floor it's not a squat, people like this obviously don't squat or if they do use a 25 pound plate on each side, nothing wrong with that squatting depth at all.
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A2G (dumbest acronym ever) is fucking stupid. And gay. Magoo is neither. Completely anyway ;D
Translation = I fullsquat 3 plates for 2, but I can do 10000000000000000 pounds when I go to "parallel". ;D
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anyone who thinks that isn't a "full" squat has never been in a gym.
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Squat depth is fine.
The hip joint must pass the top of the knee. straight from my rulebook.
Damn good lifts Magoo.
8)
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anyone who thinks that isn't a "full" squat has never been in a gym.
It's definetely deep enough, but if he squatted oly style he could have gone deeper.
But who cares - 405x3 is good.
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i'm not gonna claim that was a super-deep squat, but it'd pass in any meet you put me in, so why should i care about going further down? if i can squat 455 to just under parallel, or 395 ass on my calves, and both would get white lights on the platform, what's the point of sacrificing 60 pounds just so i can say i went as deep as possible?
today i discovered just how weak my weak spot is. after close-gripping, i put the squat rack pins at about 6-7" off the chest where i tend to stall. i could BARELY get 315 once. as it turns out i REALLY need to put some work at that part of the rep.
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Great lifting, Magoo. 405x3 is def something to be proud of, especially since it's almost a double BW squat.
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Great lifting, Magoo. 405x3 is def something to be proud of, especially since it's almost a double BW squat.
Yep - that's what I thought was impressive about it - 405 at a 215 bodyweight is very good for anyone.
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Squat dept looks good to me. Always hard to tell from the back. Though if you look at the reflection in the mirror unless you are blind you can see its a good depth and below parallel
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Good vid + good weight
Props
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MONDAY:
deadlifts:
135x5
225x5
315x3
405x3
445x3 - not a great set, but not too hard either. weight didn't stay on my heels on rep 3.
pause squats:
225x5
325x5
325x5
shrugs:
225x50
315x20
405x12
405x12 - ow hook grip ow
decline crunches
BWx12
30x10
40x6 - holding a barbell against my neck
weight: 216, more like 213 in the morning still.
notes: i figure i can get 455x3 paused, but i'm going to stick with 445 until it gets easier.
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RIP :'(
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RIP :'(
What happened? I hope Zack is okay :(
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school: eating up my time.
however, i hit a clean 365 touch and go bench today weighing 218.5, no questions about it. i then attempted 375 and hurt my shoulder. 405 by january 1st is looking more and more doable (i'll have a video of the attempt even if it breaks my elbows and i drop it on my face).
445 deep squat on thursday, officially over a double bodyweight squat. i moved my feet in a bit so it's less of a good morning and, incidentally, my knees hurt less. i get a little more rebound out of the hole as well, so i can not only go deeper but i've got extra speed once i hit my sticking point.
deadlift is sucking as normal. 455x3 paused on the floor is my normal work set. mainly i can't hold my air.
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school: eating up my time.
however, i hit a clean 365 touch and go bench today weighing 218.5, no questions about it. i then attempted 375 and hurt my shoulder. 405 by january 1st is looking more and more doable (i'll have a video of the attempt even if it breaks my elbows and i drop it on my face).
445 deep squat on thursday, officially over a double bodyweight squat. i moved my feet in a bit so it's less of a good morning and, incidentally, my knees hurt less. i get a little more rebound out of the hole as well, so i can not only go deeper but i've got extra speed once i hit my sticking point.
deadlift is sucking as normal. 455x3 paused on the floor is my normal work set. mainly i can't hold my air.
Welcome back negra!!
How many reps do you normally do on DL? Do you ever back down to 315-365 and crack as many reps as possible for a couple of weeks? That's what I do, it helps with the breathing.
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Welcome back negra!!
How many reps do you normally do on DL? Do you ever back down to 315-365 and crack as many reps as possible for a couple of weeks? That's what I do, it helps with the breathing.
it's been a bit of a journey but i think i've got my pull form settled. see, for the longest time, i did the grip and rip because it was the only way i could get my air, but i felt like it was a crap shoot with my body position. finally i figured out to just, y'know, learn to hold my breath for an extra two seconds while i get my form solid. also, only work in touch and go doubles.
the results in today's workout:
135x3
225x3
315x3
405x2
455x2
475x2
495x2 + 30 second hold.
once in a while i'll do the speed sets, but not today. i was just too shattered.
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today i discovered just how weak my weak spot is. after close-gripping, i put the squat rack pins at about 6-7" off the chest where i tend to stall. i could BARELY get 315 once. as it turns out i REALLY need to put some work at that part of the rep.
Hamstrings and ass
Jason
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Hamstrings and ass
Jason
i'll give that a go, but for some reason i doubt my posterior chain is why my bench stalls.
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i'll give that a go, but for some reason i doubt my posterior chain is why my bench stalls.
LOL.
So your problem is your set-up? You're one of those guys that holds their breath, then grabs the bar and goes?
Why can't you get set with your grip, take a deep breath and pull? That's what I do, I get my foot position, then set my hands, breathe deep, and fuckin PULL!!!! ;D
What is the limiting factor?
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i'll give that a go, but for some reason i doubt my posterior chain is why my bench stalls.
Guess I should have read it a bit closer. your bar speed sucks.
Jason
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Guess I should have read it a bit closer. your bar speed sucks.
Jason
lol, this is very true. i'm trying to incorporate speed work on assitance days instead of close-grip. my bar speed sucks on pretty much every lift.
and chaos, yeah you nailed it there. my belt is crazy tight so i just can't get any air when i'm holding the bar. i've tried a bunch of weird techniques to make it easier but nothing really worked.
then i watched my one buddy on one of his speed days (515 for four sets of 2 >:( ) and what he did was squat down most of the way, then take his breath and grip-n-rip. think konstantin in the one video of his 900+ pulls. but he really took his time getting his grip, despite holding all his air. so i tried it out but started standing.
so i got a solid 495x2 pull weighing 219 today. not necessarily better than my 515 from a few weeks ago, but i think it was cleaner, whereas i'm surprised my back didn't blow out before.
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lol, this is very true. i'm trying to incorporate speed work on assitance days instead of close-grip. my bar speed sucks on pretty much every lift.
and chaos, yeah you nailed it there. my belt is crazy tight so i just can't get any air when i'm holding the bar. i've tried a bunch of weird techniques to make it easier but nothing really worked.
then i watched my one buddy on one of his speed days (515 for four sets of 2 >:( ) and what he did was squat down most of the way, then take his breath and grip-n-rip. think konstantin in the one video of his 900+ pulls. but he really took his time getting his grip, despite holding all his air. so i tried it out but started standing.
so i got a solid 495x2 pull weighing 219 today. not necessarily better than my 515 from a few weeks ago, but i think it was cleaner, whereas i'm surprised my back didn't blow out before.
have you tried wearing your belt a notch loose? if you do this you can get HUGE amounts of air, and actually be able to push your abs into your belt.
Jason
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have you tried wearing your belt a notch loose? if you do this you can get HUGE amounts of air, and actually be able to push your abs into your belt.
Jason
lever belt and i'm lazy, LOL. i'd have to readjust it between pulling and squatting. still, not a bad idea, i might give that a shot this week.
BENCH today:
135x5
225x5
275x3
315x3
345x3
345x2
incline:
135x12
225x8
245x6
bb rows:
135x10
225x10
225x10
225x10
overhead extensions: lift4size's style, straight bar and "bad form"
95x10
115x8
135x6 - i'll be doing this every week. it feels fantastic. don't give a shit if it looks bad.
some curls
weight: 220 even
notes: i meant to use 340, but grabbed 5's instead of 2.5's. i wondered why the set felt so oddly heavy.
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Good work
Press on
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overhead extensions: lift4size's style, straight bar and "bad form"
95x10
115x8
135x6 - i'll be doing this every week. it feels fantastic. don't give a shit if it looks bad.
I think they work great! ;D
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shit feels good doesn't it!! HAHA what's surprising is I feel that exercise with BAD FORM for days when i hit it hard! AWESOME STUFF!
a good set of wraps will set you straight..which are in transit btw. ;D
sick numbers man... you need to start straight PL'n again
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shit feels good doesn't it!! HAHA what's surprising is I feel that exercise with BAD FORM for days when i hit it hard! AWESOME STUFF!
a good set of wraps will set you straight..which are in transit btw. ;D
sick numbers man... you need to start straight PL'n again
i'm startin' back up. i got tired of doing the sets of 5. from now on it's doubles on lower body lifts and triples on the bench. :P
thursday:
squats:
135x5
225x5
315x3
365x1
405x2
425x2 - absolute shit
beltless squats:
135x10
225x8
315x6 - just quickies
good mornings:
135x15
225x10
315x6
315x6 - nothing major
easy shrugs: overhand grip, no hook
225x25
275x20
275x20
not a great workout, but after hitting 365 last friday and 495x2 monday, i'm not too mad.
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nice workout. Good numbers
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Lookin' good, man. Good to see you're not dead after all ;D
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got greedy and benched heavy again. ::)
bench:
135x5
225x5
275x3
315x2
365x1 - totally wasn't tight, but the rep was quick.
375x1? - the spotter said he wasn't really on it, but it felt to me like he was but just said it to give my ego a boost
one-arm standing DB overhead press: like they do at the WSM
75x3/3
90x2/2
100x1/1
110x1/1
120x1/0 - didn't get it on the left side
dead hang pullups:
10
10
10
10
a bunch of light triceps/biceps/shoulder shit for a "pump"
weight: 220
notes: i really do think i can hit 405 by new years. i just gotta not bench heavy for a few weeks now.
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The one arm OHP's are great for humbling yourself. In the pro Strongman events you can use two hands to get it to the shoulder but in the AM division you have to clean it and balance it with one hand. It is typically 30-40lbs lighter but for someone whos natural and a newb, it sucks.
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DAMN MAN! really brought it today huh? SICK WORK!
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cranked my neck during yesterday's workout. >:(
bench:
135x5
225x5
275x3
315x2
345x3
320x5
very high incline DB: one notch before than vertical. practically a shoulder press but with some chest in there.
75x10
90x8
100x5 - on rep five my head pushed into the bench, shoulders came off, neck fucked up.
DB rows:
120x20/20 - straps, one big long set
weight: 219.5
notes: it's funny now how working with weights over 315 is finally feeling like i'm not maxing out.
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not much of a workout today, sadly.
squat:
135x5
225x5
315x3
365x1
415x3 - woo
405x2 - burned out
platform pulls: touch and go
135x5
225x5
315x5
405x4
405x4
high-bar squats: heels on plates, way narrow stance, no belt
135x12
185x12
205x10
225x10
some light pendlay rows
weight: 220.0
notes: my axiom holds true. if i have a great pull workout, my bench sucks but then my squat goes well. otherwise, the opposite. either my upper or my lower does well in a given week, not both.
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Hey magoo, how is 405 lookin' by Xmas? Still a go?
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Hey magoo, how is 405 lookin' by Xmas? Still a go?
he's got it..if he plans his attempts well.. starts handling it on boards, floor presses, or pins first to get his CNS used to handling it, he'll be well on his way. If he pounds his accessory work hard and brings up the weaker muscle groups in his bench he'll smoke it.
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I think he should be pretty close if he stays consistant.
Good work Magoo!
8)
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i am in DESPERATE need of lockout work. :-\
pause bench:
135x5
225x3
275x3
315x1
315x3
315x3 - all piss easy
pin press: six inches off chest
315x5
315x3
315x3 - tough as shit
random shoulder/back work
i think i'll be at least very, very close to 405 by the end of the year, but we'll see. i'll have video of my attempt no matter what.
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IMO magoo do board work about 4" of chest. ONly say 2 sets of 5 paused with ur work sets. You get so much stronger quickly. I done this before and made my tris so much stronger.
I am widening my grip in my futile attempt to get 405lbs around the same time as you lol
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i am in DESPERATE need of lockout work. :-\
pause bench:
135x5
225x3
275x3
315x1
315x3
315x3 - all piss easy
pin press: six inches off chest
315x5
315x3
315x3 - tough as shit
random shoulder/back work
i think i'll be at least very, very close to 405 by the end of the year, but we'll see. i'll have video of my attempt no matter what.
Have you considered taking a week or two off the normal benching and replace those workouts with only lockout work? In other words, not tack it on at the end of a regular workout, at the end of which your tris are starting to get fried already? If you have access to a power rack, all the better. Maybe start out with static holds in the neighborhood of 445 (sounds like a lot, but if you're smoking 365, these should be do-able), then back off and do c. 3" lockouts with c. 405-415. And keep doing that, either in the same workout or in a separate one, until you're moving to 6-7" lockouts, etc. When I actually BB benched this is one of the ways I busted through plateaus. The static holds are killers if you really push yourself, and you'll feel unreal pain radiating up and down the inside of your arms. ;D
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i might do that. make my "heavy bench day" lockout work, and my light day full-range pauses. random updates here:
TUESDAY
bench:
135x5
225x5
275x3
315x2
365x1
325x4
THURSDAY:
deadlifts:
135x5
225x3
315x3
405x2
405x2 - just didn't feel right
squats: ass to grass, for the hell of it
135x5
225x3
315x3
365x1
405x3
405x2 - seems to make no difference.
RDLs: on a block, no belt
135x12
225x8
275x8
295x8
FRIDAY
pause bench:
135x3
225x3
275x3
315x2
315x2
315x2
315x2
315x2 - just going for speed-ish
weight: anywhere between 218 and 222
notes: feeling all right. my sticking point in the bench is RIGHT at the midpoint. makes rack lockouts absolute balls. here's a picture to show that, for creeping over 220 again, i'm not looking TOO bad.
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start floor pressing nigra!
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got 370 flat bench today, followed by 325x4 and then 100x15 dumbbell incline.
deadlifting sucked on monday.
weighed 219.
nothing amazing.
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if i am not mistaken that sticking point is ur shoulders
1st 1/3 chest, then shoulders then tris...concentrate on shoulders
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yeah my shoulders suck terribly. i swear if i had any shoulder strength i'd be blowing through 405 already.
THURSDAY
squats: ass to grass just because i felt like it.
135x5
225x5
315x3
365x1
405x1
435x1
405x2
sumo rack pulls: not really "lockouts", the plates were about three inches off the floor.
135x5
225x5
315x3
405x2
455x1
495x1 - easy peasy. i could have gone up to 545 probably.
random accessory work in the 15 rep area.
weight: 221.5
notes: those sumo pulls felt amazing. i might start trying that again on my normal deadlift day.
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our screen names are way too similar
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Honestly do standing shoulder press. No legs. From clavicle to lockout. Even many sets of lowish reps...though light at start adding weight per worhout. say 5x5 135 right up. You should hit 180 5x5
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took that advice.
FRIDAY
standing shoulder press: no leg drive, full pause at the bottom of each rep
45x15
135x5
135x5
135x5
135x5
135x5
floor press: pinkies on the rings, again pausing at the bottom.
135x5
225x5
275x5
275x5
row machine: this one's weird. doesn't take much weight at all to get rough
90x10 - two plates
140x10
140x10
140x10
two sets on a pulldown thingummy.
tried to do overheads, right elbow hurt like HELL.
weight: 221.5
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i promise man you will reap the rewards thats how i press and my shoulders are getting really strong really fast.
sa it get tough around 170 you can just repeat teh weight 2/3 times before moving on etc.
Good luck
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Good advice on the shoulder presses, Goudy. I like to rotate between military, seated DB's, push press, and overhead pin lockouts. Put it all together and practice olympic (jerk) form and you will be over 300lbs quick!
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Thanks.
I used to do a lot of DB work for shoulders then i switched to STRICT military pressing and my strength increased quicklyt crossing over to bench press also.
Its also a sfe enough way and when done properly will strengthen the shoulders to prevent against injury.
I am looking for a strick 275lb press in the next year.
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after the success with sumo rack pulls, tried normal sumo pulls today.
MONDAY
sumo pulls: not extreme width. siders-like, probably.
135x5
225x3
315x3
405x1
455x0 - went forward
455x1 - holy shit this was a slow rep.
405x1/1/1/1/1 - rest pause idea here, do a rep, unlatch my belt and count to ten, do another.
pause squats: just under parallel
135x5
225x5
315x3
315x3
315x3 - going for speed
static holds: overhand, no chalk
225x30 - seconds
275x20
275x20 - bleh
GM's: low bar, wide stance, no belt
135x15
135x15
135x15
abs
weight: 221.5
notes: considering i haven't sumo pulled from the floor in MONTHS, that wasn't that bad. the problem was remembering to keep my torso tight and "up". i've gotten so used to looking down and "back lifting" with my deadlift that doing things the exact opposite way was hard. still, a 455 sumo pull my first go in so long (let alone doing it as a main lift) isn't anything i'm ashamed of. i might stick with it if i can get my floor speed up to par.
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eh
bench:
135x5
225x5
275x3
315x2
355x2
355x1
315x6
225x25
flies
chins
h-rolls
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Do not follow this thread all that much but, just wondering if Mr.Magoo is recovering from a quad/leg injury?
Doing military press off a PR has increased many a man bench. Including a true partial rep workout (three pin position) in the press. If the same amount of time was invested on overhead pressing, there would be a lot more 300+ BB pressers. And in return, a higher bench for a lot of guy's. Can also throw in the PBN's in the mix. Raw power transfers well over in benching from heavier overhead workouts. Good Luck.
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This is my form i use. And it has substantially and significantly increased my bench but also made my tris shoulders and chest bigger and stronger.
Both from today
Second is better quality but darker. First has me talking and a bit fuzzy lol
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I know this is Magoo's thread but: Seems Goudy is one of the few, who post here, who gets it right. Any form of overhead pressing can be a key element in benching, as well as all around raw power. Being in love with the bench, and only doing that form of pressing, does not always lead to super sized lifts with regards to benching it's self. You have to mixed other forms of pressing into the training for best results for most people. Good Luck.
Side Bar: Strongest natural presser (and strong man) I had ever met was a white boy from the Shetland Islands (northern Scotland). And could pack on muscular weight fairly quickly without half trying. Avoided taking any drugs because he wanted to get his U.S. citizenship. About 6ft and 225 or so. Took to strength training like a duck takes to water. Must have been that mix of strong Viking and Celtic genetics.
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Cheers for kind words JPM.
Also not trying to hi jack ur thread magoo. Enjoy readinh it and watching vids etc.
I have some Nordic blood in me as well as Celtic like your friend. And also ancestors from the Sheltlands...I am not lying. I have said this before on Getbig! In Northern Shetland islands they view themselves as Norwegian and actually speak Norwegian rather than viewing themself as Scottish!! Mad coincidence...sadly that is where our similarities end. I am no strongman competitor
I think best way to build a big bench is have big shoulder press and lockout as well as bench pressing regularly.
Lats also play a strangly significant part in regards to controlling it lowering it etc. I also retract my shoulder blades and 'pinch' I try to hold the pinch as long as i can though on lighter sets i push so fast i lose it.
Good work Magoo
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Do not follow this thread all that much but, just wondering if Mr.Magoo is recovering from a quad/leg injury?
any reason you asked this?
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Keep it up Magoo.
Finally got my vidcam and practiced a good deal - is there anything from SLAYER you wanna hear...
took a look at Megadeths Hangar18, but my guitar sound is too bad to let the song shine - especially the beginning.
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Magoo: No malice intended but your squat seems a little less than strong compared to the Sumo pull. Just wondered if a regular squat motion ( bar/weight on the shoulders) causes trouble for you, with regards to the leg position. The ratio of squat to bench is a little behind also.
Good idea on the rest-pause thing. Might consider it on a 355lb bench, with a 12 to 15 second (by the clock) R/P. Should be able to get 3 to 4 more good reps out of that. Good Luck.
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Magoo: No malice intended but your squat seems a little less than strong compared to the Sumo pull. Just wondered if a regular squat motion ( bar/weight on the shoulders) causes trouble for you, with regards to the leg position. The ratio of squat to bench is a little behind also.
it could be a lot of things. my guess is flexibility to an extent. a buddy of mine bought olympic lifting shoes and i been thinking of picking up a pair.
my bench is just oddly high because i have these little arms.
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Or you could place a 2X4 (or BB plate) under your heels when squating. If that feels better and the balance and weight shits improves (which it should on the quads) than invest in a pair of Olympic shoes. That is , if you feel the need to. Good Luck.
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Or you could place a 2X4 (or BB plate) under your heels when squating. If that feels better and the balance and weight shits improves (which it should on the quads) than invest in a pair of Olympic shoes. That is , if you feel the need to. Good Luck.
you guys actually tried that with any sort of weight? let's plant a 2 x4 for on an already difficult walkout and try to get positioned on it?
not the safest of things to "experiment" with but a decent suggestion non the less....
i'd buy a pair of oly shoes if i coudl find some in my size at a decent price..
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Or you could place a 2X4 (or BB plate) under your heels when squating. If that feels better and the balance and weight shits improves (which it should on the quads) than invest in a pair of Olympic shoes. That is , if you feel the need to. Good Luck.
no, the heel on olympic shoes is hard and guarantees your feet will not "sink" while squatting.
if you use a board or plate and squat in "regular" sports shoes, your feet will still sink, as the weight will compress the soft heel.
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Raised heels on a 2X4 (or whatever) is an old standby for BB'ers who may want more focus on the lower quads. It can also insure better balance and a deeper & more flexiable squat for most people. That is why I suggested it to Magoo. May improve his squating depth & range a bit.
It is something akin to the front squat affect, where the bar is held in front of the body rather than resting on the shoulders/traps. 400-500 lbs is not out of the question for some heavy BB'ing squater's. Why would it not be? Really not much of a challenge to back away from the rack and step on that 2X4. Control is the name of the game in lifting.
Olympic lifting shoes have raised heels built into them. Are heavier and have a couple of straps above the laces. Even with that they still allow more flexibility to the ankle/foot area than a PL'ers shoe. Olympic lifters depend more on quick foot and weight shift position changes than PL'ers do. The old style of Olympic shoe was more of a low riding boot. Good pair..about $150-$200. I have a 11 and a half foot and probably could have trouble finding a new pair if I needed any.
Best for Magoo to try on a pair and see if they fit his needs before investing big bucks. Or just try that 2X4 thing and see what happens. I think Magoo could be an easy 400 squater if he gave himself half a chance.. Good Luck.
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Raised heels on a 2X4 (or whatever) is an old standby for BB'ers who may want more focus on the lower quads. It can also insure better balance and a deeper & more flexiable squat for most people. That is why I suggested it to Magoo. May improve his squating depth & range a bit.
Best for Magoo to try on a pair and see if they fit his needs before investing big bucks. Or just try that 2X4 thing and see what happens. I think Magoo could be an easy 400 squater if he gave himself half a chance.. Good Luck.
1) i'm not a bodybuilder. don't give a shit about lower quads.
2) i'm a 450 squatter. 405 is usually a tough but solid triple for me.
3) i don't need to go any deeper. look at my video. that'd pass just fine in a meet. my problem is leverages.
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i agree with Magoo on his squatting depth, it's more than low enough, he goes much lower than most clowns you see in gyms these days, still waiting on the mighty "jpm" to post some pics after coming on like a training expert for so many years.
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Did not mean to undo Magoo's cool...kind of funny though.
1) Never said Magoo was a BB'er. General reference to the heel raise/flexibility and lower quads for some BB'ers, that is all. Stronger lower quads can help the overall squatting performance. So maybe giving a shit could not hurt.
2) Did not know Magoo was a 450 squatter. As mentions before, I do not come to this thread much. Congrats on the 450. Just that his squat, as listed on 17 Nov, seemed a mite low compared to the Sumo DL. That is what I went by. And wondered if a leg problem was present.
3) If Magoo does not need to go deeper than so be it. And if he gets 3 green lights at a meet...great. Though some PL'ers will go below what is required to build that extra power boost it can give to contest rules squats. Very important for a stronger power base for some lifters. Also helps hamstring strength overall.
What I may post is not just meant for any one person, Magoo or anyone else. I understand that maybe hundreds of guys come to this site daily, so I consider it like a bulletin board. Only views or suggests on my part that's all, no big thing. Disregard if you wish, I do not care. Come here to just waste a little extra time anyway. Now I will be taking special notice before invading Magoo's special place again. Good Luck
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Magoo...just my 2c but looking at your numbers i think your hamstrings are weak.
I dont know if or how you train your core but by bring up your hams and ab strength will significantly increase your squat and dead...thus having an effect of furthur increasing.
135 for sets of 15 on GM is weak compared to squat.
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135 for sets of 15 on GM is weak compared to squat.
that wasn't a max set man, i've gotten 315 for sets of 8-10 with a belt. i said right in the log i just did that to stretch out and get some blood moving. :P
i'll try some more hardcore core work though. it's one thing i tend to neglect. and like someone in there said i haven't done fuck all for isolation work in a while.
as for a 2x4, keep in mind i'm CAPABLE of hitting rock bottom in a pair of flat shoes, i just don't feel my leverages are optimal.
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ah 315 8-10 is awesome...what way do you do them, how far down i mean.
I wouldnt worry about the 2x4 then as you know yourself. Plus a bit tough on knees perhaps. I started doing abs a few weeks ago, feel ebtter for it. I think i have had a hernia for years. Docs says it isnt so maybe it isnt.I wnet to docs ages ago. Just feels like softish gristley tissue size of a large pea. But softish. I also have ganglion of my shin and have had small ones on my neck before..im gonna trust the docs. To minimise rish i started doing abs.
Then agan if it was a hernia it would have gotten worse or i would have known by now.
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well they aren't bodybuilder-style. i stand about shoulder width, knees slightly bent, bar low on the shoulders, try to hit parallel with my upper body but probably stop a bit high. best i've ever done was 425 for a single a while ago. these days i'm thinking 365/385 would be my limit.
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I squat with my heals on 2.5 pound plates, only elevated about half an inch.
I only do this for ass to grass BBing style squatting. for power lifting i use my inzer shoes and use a slightly wider stance. in order for me to squat ass to grass without leaning too far forward, i have to elevate the heals a bit. with regular flats i can still get well below parallel.
8)
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been tired lately, but oddly enough my bench is doing fantastic.
WEDNESDAY
bench:
135x15
225x8
275x3
315x2
335x5
335x3
225x27
standing DB presses
underhand pulldowns
chins
side raises
incline close-grip bench
curls
the above was all done with 3-4 sets in the 10-12 rep range, heavy but short of failure. except for one set of DB shoulder presses where my energy absolutely shit out on me.
weighed 224.5
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wtf man! I'm right at 400 on the numbers again and i'm struggling to get 225 for an easy set of 20 and yet you're repping 335 and hitting it for damn near 30!
piss on you! >:( >:( ;D
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hahaha, this oughta make you feel better.
FRIDAY: squats
squat
135x5
225x5
315x3
365x2
405x2
405x2
speed pulls
365x2
365x2
365x2
365x2
365x2
lunges
leg extensions
leg curls
heavy abs
weight: 220
notes: i had no energy. long thanksgiving plus two nights out, pleah. and here, no questioning my depth NOW, bitches. >:(
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very good squats right there, great depth.
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thanks man. my energy was in the pooper, but i honestly think i could have gotten 3 without too much issue on that first set. 405x5 is still doable in a month or two.
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thanks man. my energy was in the pooper, but i honestly think i could have gotten 3 without too much issue on that first set. 405x5 is still doable in a month or two.
absolutely, the first set looked fairly easy.
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Great squats. Cant wait to get my squat strength back
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Holy FUCK BALLS man youve gotten a lot stronger bro :o Good shit mang
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nice squats, yesterday i did 6 x 6 with 165kg, my legs and ass are killing me today
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felt like benching... so i did
SUNDAY
bench:
135x15
225x8
275x5
315x3
365x1
380x0 - DAMN this was close, but i slipped out of the groove halfway up
315x7 - meant to film it, didn't
315x6 - just for the camera
standing militaries - i alternated form on all sets, just to mess around
135x5
135x5
135x5
135x5
135x5
cable rows - with the free-floating handles
200x12
215x10
230x10
230x10
some pullups
random sets of DB raises with 35 pounders
curls and pushdowns, sets of 15
weight: 220
notes: man, my form was hurting. i could NOT keep my ass down on the bench. it only came up a bit, but it was enough to piss me off. here's a video of the workout anyway.
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Good stuff - copied your bench form, except the ass-liftoff, and my cg benches felt waaaaaaaaaaaay better.
Keep strong
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Good shit Magoo.
8)
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I wasnt pressing 315 for more than a couple reps at 220lbs. Nice work! :o
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Fucking great benching Zack!!
Big props dude!
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my lower back's been dodgy as shit, so I'm just doing sets of 5 on everything lower body for a little while.
WEDNESDAY: bench
pause bench:
135x5
225x5
275x3
315x2
335x2 - damn
345x1.9 - ALMOST got the 2nd
250x14 - new goal is to get 250x20
push press: minimal leg drive
135x6
155x5
175x3
195x2
135x8
neutral-grip pulldowns
180x12
180x12
180x12
180x10
180x10
swinging db front raises: like an H-roll, but standing
25x12
25x12
25x12
hammer curls and rope pushdowns
THURSDAY: squats
squats: my lower back was seriously not right
135x5
225x5
315x3
315x3
365x5
365x5
365x5
365x4 - wanted a 5x5. maybe someday
RDLs off a block:
315x6
315x6
315x6
one-legged RDLs with DBs: balance = shitty
25x10/10
25x10/10
70x10/10 - used a bar here
80x8/8 - same
some leg curls and leg extensions to finish
weight: 225??!
notes: my bench is just skyrocketing. everything else? Not so much.
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Always nice to break plateaus. Good job Magoo! When do we see the 405lb attempt?
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Always nice to break plateaus. Good job Magoo! When do we see the 405lb attempt?
hahaha, new years eve or possibly just after the 2009 changeover. i'm not entirely sure. of course, if i still can't get 380 this week then we may be in a bit of a bind. putting 30 pounds on my bench in three weeks may be a bit tricky. :P
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hahaha, new years eve or possibly just after the 2009 changeover. i'm not entirely sure. of course, if i still can't get 380 this week then we may be in a bit of a bind. putting 30 pounds on my bench in three weeks may be a bit tricky. :P
Would you say you owe all of your progress to the implementation of close grip behind the neck presses? ;D
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Would you say you owe all of your progress to the implementation of close grip behind the neck presses? ;D
lmfao! that was going to be MY post! ;D ;D
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Would you say you owe all of your progress to the implementation of close grip behind the neck presses? ;D
i wish i could do them any more. tips of my elbows have started hurting again, so i can't do ANY extensions. >:(
TUESDAY
box squats: parallel
135x5
225x5
315x3
365x3
405x3
455x3
405x5
touch and go pulls: no belt
135x5
225x5
315x5
405x4 - might have gotten five, but didn't want to hit total failure.
pull-throughs:
150x15
150x15
150x15
plate pinches
heavy abs
WEDNESDAY
bench:
135x10
225x6
275x3
315x2
350x4 - three was on my own except maybe a tap, four needed some help at the midspot.
325x3
incline DB presses:
100x10
110x6
110x8
rows: not quite pendlay, but tapped the floor on most reps
185x12
185x10
225x7
225x6 - way too hard to do them that deep without straps or a belt. damn.
did some light extensions, curls, and shoulder raises.
weight: 222
notes: i had some other workouts in here, but they were terrible so i don't see the need to add them. i'll say this, my beltless deadlift may not be as strong as belted, but my form feels SO much better. i've gotten to doing it so that i have my fingertips on the bar but basically squatted down with my weight on my heels. hard to describe but it felt pretty excellent.
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Great benching.
Any meets planned?
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Great benching.
Any meets planned?
looking at one in february, but we'll see.
saturday: some bench assistance
close-grip:
135x10
185x5
225x5
275x5
295x5 - a tap of help on the last one
military press:
135x10
185x6
185x6
185x6 - wow, i normally suck at these...
weighted chins:
BWx10
50x6
50x6
50x6 - brutal, because i DO suck at these
bicep/tricep/shoulder isolation work for sets of 12-15
MONDAY: pull/squat
box squats: plus double-choked greens. ~110 pounds of tension, i think? i lost the chart
135x5
225x5
315x3 - belt on here
365x3
405x3 - holy hell this was harsh
pulls from the floor: no belt
135x5
225x5
315x5
405x5
pull-throughs:
70x15
70x15
70x15
leg press: feet close together, not very high up
5x15 - weight in plates per side
5x15
5x15
ab work
WEDNESDAY: benching
bench:
135x12
225x8
275x5
315x5
355x3 - tap of help on rep 3
315x4 - totally shot from the 355
feet-up bench:
225x8
225x8
225x8
underhand pulldowns:
160x12
180x12
200x10
200x10
a set of chins
h-rolls:
15x15
20x15
20x15
hammer curls:
55x10/10
70x8/8
70x8/8
70x6/6
dips:
20
20
20
weight: 218-223
notes: none really. except things are on the way up again now that i'm doing more beltless and 3-5 rep work instead of all those effing singles. ::)
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your bench is getting sick man..i'ts right on par with mine.. not kidding. sick work bro.
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your bench is getting sick man..i'ts right on par with mine.. not kidding. sick work bro.
No joke! Great work Magoo! On the box squats too.
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welp. i now have Rock Band 2, so there's a possibility my lifting accomplishments will drop off a bit. :-X
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all righty.
FRIDAY
platform pulls: touch and go, no belt, platform high as i could make it and still get my feet under the bar.
135x5
225x5
315x5
365x5
385x5
pause squats: again, no belt
135x5
225x5
275x5
275x5
leg press: narrow foot placement, weight in plates per side
5x15
6x15
6x15
pull-throughs:
65x12
65x12
65x12
65x12 - fast sets
double overhand holds: no chalk.
225x30 - seconds
275x20
315x20
315x20 - damn i suck
abs
SATURDAY
close-grip bench:
135x8
185x6
225x5
275x5
300x4 - could have done five, didn't feel it would have gone well
300x3
shoulder press:
135x8
185x6
195x5
135x10
DB raises: various directions
30x12
30x12
30x12
30x12
some curls and pushdowns for a pump
weight: 220
yeah, fun stuff. ::)
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on an overnight trip to DC. swung by the local YMCA after a long-ass day, so strength was in the pooper. :P
MONDAY
squats: below parallel, not ATG
135x5
225x5
315x5
365x5
385x5
385x3
rack pulls: from under the knee. speed work, mainly. full pause on the pins.
135x5
315x5
405x5
405x5 - on this set, putting the bar down made the rack shake and a 10 fell off one of the pegs, bounced away, hit a dude's foot. i felt a little uncomfortable.
DB snatches: no stop on the floor, just quick work
90x6/6
90x6/6
abs: decline crunches
15
20x8 - held the DB on my forehead
30x6
30x6
15
weight: no idea, couldn't find the scale
notes: i'm starting to float the idea of a 5x5 type program that's more focused on the culmination of a max set of five using four warmup sets of five, rather than five sets at a steady weight. my squat form was also STRANGELY on point, i probably could have done 405x5 had i just done one or two with 365 and gone right up, but since i'm not feeling up for doing max singles for a while, not this time.
oh hey, i just noticed that wednesday is NYE. guess that means i have to try 405. should be a breeze after my struggling to hit 355 for a triple LOL
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god DAMN man...
what's the deal with this training style? all in one session?! :o :o :o :(
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well, i'm trying a shake-up for a few weeks because my old style of doing few reps was helping acclimate me to heavier weights, but my joints were getting unhappy so i'm using sub-maximal weights for sets of 5 for lower body and 3-5 for the bench, leaving reps in the tank on SQ/DL (bench doesn't tax me as much thanks to my stubby arms). i also realized that working harder on assistance helped me in the past, so i'm back to that.
moreover, going for max triples and singles on the lower body lift became tragically frustrating, since my DL form is so dodgy, so i decided that a month or so of just working on getting my groove down would do me some good.
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looking good bro i like the DB snatchs man
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and here's my completely failed attempt.
i could make excuses, pointing out that my dog got me up every 2-3 hours and then i found out the gym closed early so i was there with little sleep or food, but even then i only might have gotten the 385, and with 365 my ass came up AGAIN >:( . looks like 405 will wait a little longer. say, before i turn 24?
i think i made up for it with my pause benches though. ::)
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dont worry but. I remember saying i would race ya too it.
Im pretty far off it aswell.
Disaster workout other day plus disjointed past few weeks.
Maybe by April i should get it
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yeah, that's what i'm thinking. i just haven't been able to get my form down for WEEKS now. ass lifts, head off the bench, bar won't touch in the right place, it's getting annoying as hell.
that's why i've been doing the sets of 3-5. my form tends to be WAY better.
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It will come.
I have been a bit sick as well, real bad chesty cough and congestion that just wont shift...now the cough is very dry.
Still been training though.
Start a brand new training routine on monday though so should be interesting. Thats the reason i am not working tonight or out tonight. Feel awful.
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your ass came up on 315 as well, is this how you bench ::) ::) ::)
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Nice try, Magoo. I know that I cant make a true max attempt at anything without significant rest before hand. It takes a week off before I feel at my best, sometimes 2 with light cardio and explosive work.
You will get it. :)
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your ass came up on 315 as well, is this how you bench ::) ::) ::)
yeah it was pretty bad. the pause benches looked a lot better though, ne?
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Some pretty amazing lifts there Magoo, good stuff. :)
Especially the squats, very solid!
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damn bro cool video, you have gotten a lot stronger man...makes me wish i could still bench
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the pain in the ass is that the problem with keeping my butt down is ALL about foot placement. in my 225x23 video, i was pushing just as hard with my feet, but i had them in a spot that didn't let my hips lift. i can't seem to find that spot any more.
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bleh
FRIDAY
deadlifts: went for it.
135x10
225x5
315x3
405x1
455x1
505x1 - it turns out doing touch and go reps without a belt for a few weeks makes maxing out hard. who knew.
platform pulls:
315x5
405x3
box squats: under parallel
135x10
225x5
315x5
365x6
pull-throughs:
60x15
60x15
60x15
abs/DB front squats: a superset?!?
15 / 70x15
15 / 70x15
15 / 70x15
weight: 220
fun. ::)
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HERE WE GO.
SATURDAY:
speed bench: double-looped purples, ~210 pounds of tension if the fact that they lifted up the 105's is anything to go by
45x3 - going by plate weight
135x3
185x3
205x3
225x3 - so that's, what, 435 at the top? :D
225x2 - could have done three, but two was a bit too much grind.
incline close-grip:
135x12
185x6
185x6
135x10
cable rows: light with a good stretch
140x12
160x12
160x12
160x12
some DB raises
DB light bench:
75x50 - holy shiite
some biceps
here's a video. check it. my hips lift a little, but my ass stays in contact with the bench. the big thing was spreading my stance out so far my hips cramped up. it felt fantastically secure.
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good job, but i was too distracted by the nice piece of ass walking by at the 48 second mark. ;D
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Of course anyone who is caught up in a bad lifting habit can change. Using too much weight for that session (as shown in the video) can be corrected. Might want to draw up the knee's (90 degrees or so) and cross the ankles for a few sets of BP'ing, insuring that the pressing power is generated from the should girdle, chest and triceps. Way to relearn benching, and build some focus power, which some people find helpful. The usuall weight on the bar will have to be reduced at first. But not to worry, strength should increase at a rapid pace after awhile. Can even have built up heels on a lifting shoe for a better foot leverage if foot placement/leverage presents a problem. Good luck.
Side Bar: some BB'ers may benefit from lifting the knees and crossing the ankles when better chest development is sought.
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Of course anyone who is caught up in a bad lifting habit can change. Using too much weight for that session (as shown in the video) can be corrected. Might want to draw up the knee's (90 degrees or so) and cross the ankles for a few sets of BP'ing, insuring that the pressing power is generated from the should girdle, chest and triceps. Way to relearn benching, and build some focus power, which some people find helpful. The usuall weight on the bar will have to be reduced at first. But not to worry, strength should increase at a rapid pace after awhile. Can even have built up heels on a lifting shoe for a better foot leverage if foot placement/leverage presents a problem. Good luck.
Side Bar: some BB'ers may benefit from lifting the knees and crossing the ankles when better chest development is sought.
hahahahahahaa, more "knowledge" from the anonymous expert, GAURANTEED that magoo is stronger than you in every exercise.
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actually I do feet up periodically. it's a whole bucket of fun. i've done 315 feet up, but it made my shoulders ache like mad. didn't help that i did it cold during my squat workout just to see if i could. ::)
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shame on you for using leg drive..
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Guaranteed that Mister Magoo looks 100% better, has more training knowledge, lifting experience and a higher IQ than the 5 foot 4 and 300lbs QO's ever will. Hope this helps heaps. And Good Luck to all.
Side Bar: kind of sad about QO's handicap, but than again that's life.
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the decision has been made: i'm going to get a damn 405 bench. period. so i'm restructuring things just a bit, with the following:
1) all squatting/pulling will be done with a 5x5 protocol, meaning five total sets of five reps, not counting one or two warmup sets (basically 225 is the first set). the last set may stop early depending on how i feel. the key is not to burn out.
2) benching will alternate between aiming for a 5RM on day 1 with a speed day on day 4 one week, and a 3RM on day 1 and speed work on day 4 the other week.
3) MORE SHOULDER WORK. more presses, specifically.
4) less pissing around with back work. i've not done any BB rows in a while, and i need to get back on that.
any other advice, hit me. i am NOT letting this one slip away from me. >:(
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If want to bench 405 stop dieting and eat like a pig. Weight is easy to lose, just drop the pounds after you bench it.
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i think i'll do just that, actually. get myself up to 240 pounds or so. i got some McD's in front of me right now. :D
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Have you tried adding a couple of extra workouts through the week? The Westside "jumpstretch pressdowns for 100 reps 3 times a week" seems to work for a lot of people. I personally have been doing 1-3 sets of upper back or lat work almost daily and it's helped bring my bench up. Then again my vertebrae are still visible in places so I'm just too fucking small in general.
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i'm going to do some reading. curious what the best "bench specialist" routine is that doesn't neglect the other muscles. i don't want to ignore my lower body, i'm just seeing better progress on my bench and would like to push things.
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Kick some ass magoo. 405's just around the corner. 8)
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the new program starts!
MONDAY
box squats: under parallel (lower than the bench in my videos)
135x12
225x5
275x5
315x5
365x5
385x5 - five "work sets". it's fun stuff.
rack pulls: bar at knee height. pause at the bottom.
225x5
315x5
405x5
495x3 - could have done five, but rep three was starting to slow. didn't want to fail out.
pull-throughs: cable
50x15
60x15
60x15
some leg extensions
abs
weight: 221
notes: i like the feel of doing all sets of five. manages to placate my desire to move heavy weight but also doesn't leave my joints screaming for mercy like my old style of doing one rep at 365 to "feel the weight". hopefully this'll keep me from burning out.
also, no more benching the day after lower body. other way around now. lower body on monday and thursday, bench workouts wednesday and saturday.
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thought you were gonna lay off the leg work for awhile.
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thought you were gonna lay off the leg work for awhile.
done killing myself on leg work and no more singles. none of the sets i did were enough to KO me, after the rack pulls i felt like a million bucks. my rule was "if a rep starts to grind, end the set". next week i'll probably ratchet the weights down even more, i was just trying to guesstimate what i could hit for 5 without too much trouble.
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done killing myself on leg work and no more singles. none of the sets i did were enough to KO me, after the rack pulls i felt like a million bucks. my rule was "if a rep starts to grind, end the set". next week i'll probably ratchet the weights down even more, i was just trying to guesstimate what i could hit for 5 without too much trouble.
good theory, you should try giving up barbell squats for awhile while you specialize on the bench and see if it adds anything, i remember reading Ed Coan saying something about how much stress regular squats put on the shoulders.
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good theory, you should try giving up brabell squats for awhile while you sopecialize on the bench and see if it adds anything, i remember reading Ed Coan saying something about how much stress regular squats put on the shoulders.
hm. i might have to try that out. though i'm not really sure what i could replace it with. leg press? :-\
this is why i'm doing box squats, though. i can't use as much weight on a below parallel box as i can freebar or slightly higher, so i'm not as wrecked after the set. for pulls... i'm not sure yet. chances are i'll just do them regular, but for paused sets of 5 so i'm not working beyond ~455 (405 or 425 this week, 455 down the road).
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hm. i might have to try that out. though i'm not really sure what i could replace it with. leg press? :-\
this is why i'm doing box squats, though. i can't use as much weight on a below parallel box as i can freebar or slightly higher, so i'm not as wrecked after the set. for pulls... i'm not sure yet. chances are i'll just do them regular, but for paused sets of 5 so i'm not working beyond ~455 (405 or 425 this week, 455 down the road).
yeah actually i read it in Judd Biasotto's book The Bench Press, Craig Tokarski said he gave up squats entirely to focus on his bench and did hacks and presses instead, i'm not necessarily saying to take it that far but it does make sense at least for small periods of time.
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WEDNESDAY
bench:
135x10
225x8
275x5
315x3
335x3
315
315
325
325
325 - i just did a bunch of singles to feel it out. nothing felt right.
incline BB:
135x15
185x10
185x10
185x10 - quick 'n' easy. hey, a pump!
5 sets of pullups
H-rolls:
20x15
20x15
20x15
ez-bar curls: with that biceps blaster thingy that an older powerlifter at my gym loves
95x10
95x10
95x10
some easy pushdowns
THURSDAY:
pulls: pause on the floor each rep
135x5
225x5
315x3
365x3
405x5
435x3 - nothing hard, although after doing beltless touch and go pulls for a while starting from a standstill is REALLY awkward.
leg press: weight given in plates per side
4x10
5x10
6x10
7x10
pendlay rows:
135x12
185x10
185x10
185x10
two sets of quick pullups
abs
weight: 218?!?
notes: i ate like nuts this past week. now i'm lighter? what the hell??
anyway, QO, i think i'm just going to really avoid going balls heavy for a while. stick around 365 on my squats and 405 on the pulls unless it gets way too easy. definitely going to do more leg pressing and such. just need to really decide on what i'm going to do on my assistance days. torn between rep work, close-grip heavy, and bands.
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did assistance today so i can bench on monday. if i start my week benching i think things will go easier. i dunno, it's a mental thing.
FRIDAY
close-grip bench:
135x15
185x5
225x5
275x3
315x3
315x3 - a little bounce off the sternum here. once again, my new foot placement is keeping my ass down. good stuff.
bench
225x20 - quick and easy, just 'cause
standing shoulder press: ring fingers on the rings
135x8
135x8
135x8
cable rows: big stretch
160x12
170x12
170x12 - here i remembered i did pendlay rows yesterday
dead hang pullups:
10
10
some light shoulder/tricep/bicep stuff.
weight: somewhere between 211 and 222 according to the two scales I used. ::)
notes: that 315 went damn smooth. i think not annihilating myself on the lower body lifts is going to go quite well.
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quick one today. yes, benching on a monday. my intention was to shift to monday benching that way i go heavy on bench after a weekend of rest. that's why it's a fast one.
MONDAY
bench:
135x15
225x6
275x3
315x3
345x2 - fuck me this felt heavy.
335x2
335x2
DB bench:
105x10
105x10
105x10
dips and chins superset:
12
12
12
weight: 222
notes: just a bad workout in general. thursday will be REP DAY, not speed work, not heavy close-grip. REPS. i'm doing the coan theory.
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fuck me. >:(
TUESDAY
squats:
135x10
225x8
275x5
315x5
365x5
365x5 - set was harder than it should have been. i just couldn't get into position. :-\
high pulls:
135x5
225x3 - third rep, i forgot to chalk up before the set and when i had the bar at about sternum height or so, dropped the fucking thing. i squatted down a little reflexively and the bar landed straight on my right knee. it's gonna be ugly as hell tomorrow. :-\
db swings:
80x8/8
80x8/8
80x8/8 - each side
face pulls:
70x12
70x12
70x12
abs
box front squats:
135x12
185x10
185x10 - these were WEIRDLY hard. the weight was easy, but the endurance sucked.
weight: 219? i've been eating double lately. :-\
notes: my knee is not gonna be in good shape tomorrow, i don't think.
calves: yep, calves!
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Have you thought about working in safety bar squats or belt squats to get some stress off the shoulders? I've done belt squats a few times when my low back has flared up and they work well with a dip belt standing on 2 flat benches. I would get a longer chain for the belt though, it's not real comfortable having the plates up in your business when you're squatting like that.
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How's the knee? Anything picture-worthy? ;D
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How's the knee? Anything picture-worthy? ;D
i snapped a shot, but all the yellow blended in and it looks like nothing at all aside from the thumb-sized purple spot in the middle. rest assured it's a pretty ugly knot when you see it in the flesh. :P
THURSDAY
bench: feet up, flat back
135x12
185x10
225x10
225x10
225x9 - balance went out
standing militaries: middle finger on the rings
135x6
135x6
135x6
set of DB standing presses:
55x12
cable rows: wider grip, overhand
160x12
160x10
160x10
2 sets of pullups
upright rows: stretching out
45x15
65x12
65x12
cable curls and light DB skullcrushers for bloodflow
weight: 222
notes: this felt AMAZING. i'm definitely going to keep it up. no more maxing out on something bench-y twice a week.
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total bullshit workout. ::)
FRIDAY
pulls: pause on the floor.
135x5
225x5
315x5
365x5
405x5
405x3 - i dunno what happened, i was just all set up wrong.
405x3 - fast reps. much better.
leg press:
5x15
6x15
7x15 - plates per side
shrug/rows: think supine shrugs done on the cable row. hard to explain.
70x12
70x12
70x12
70x12
ab work
weight: 222
notes: i notice a LOT of these entries mention my lack of sleep or food. starting to fix that now, might get my weight moving in the right direction.
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::)
MONDAY
bench:
135x12
185x8
225x5
275x5
315x3
345x3 - help on 3
345x1 - ???
345x3 - see notes below
decline: pinkies on the rings
225x8
275x5
295x5
315x5
pulldowns: wide-ass handle with the neutral grip
140x12
160x10
180x10
180x10
DB shoulder press:
75x8
85x6
85x6
2 sets of chins
weight: 224
notes: i have been lowering WAY too low on my chest. i'm tightening my arch too far and touching too low. eased up a big and 345 flew up for the first two reps, but i was kinda shattered from before. i need to touch right about at the sternum from now on.
secondly, this looks like a lot of pressing, but i'm going to do it like this from now on. then thursday will be all auxiliary/isolation aside from feet-up benching. tuesday will be lighter squats, friday will be good mornings or something. i dunno. and i need to eat way fucking more. if i'm not 230 by next week (willing to bet i've been a bit "starved" lately) then i'm not eating enough.
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Heavy work, Magoo! You cant be far from a 405 bench. Maybe 2 months?
Curious to hear how you feel about the declines. I have never felt them to be advantageous.
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yeah i was kinda wondering about the declines myself, never saw much use for them, inclines always helped me more.
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eh, i dunno. the metal militia guys recommend them. i figure i'll just alternate. next week i'll do inclines.
one thing i do like about the decline is it lets me go heavy, but no leg drive. plus with the alternate grip it's a lot of work for the triceps and shoulders. i do use a fairly soft decline, i'm not one of those toolboxes that puts the thing up on an eight inch block so they're almost upside-down and the ROM is two inches.
i think it also has kind of a board press effect in that you can use heavy enough weight and get adjusted to it. when the only time i have over 3 plates in my hands is when i'm doing heavy benching, it makes the weight feel like a million pounds when i unrack it and that screws me up, i think.
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why do feet up benching?
maybe if you dropped that would giv you etra rest/re couperation time.
also my 2cents feel free to ignore them.
Stick to a progressive routine on shoulders. My bench increased so much woith my shoulders getting stronger. stick to one exercise and be patient
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it's gonna be the DB's for me. i feel a lot less discouraged. ::)
coan's bench program suggested doing sets of 10 with 60% of your max, feet up, for assistance. it really isn't that hard at all and feels amazing afterwards. my aim is to have easy stuff to do on assistance day because i know damn well that killing myself with bands or close-grip is hurting me.
i'm up for suggestions, though!
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ah right i was just asking cos i never read PLing routines myself.
I just noticed that you go back and forth with shoulder routine. Like you say stick at them and you will def hiot the 405 sooner rather than later
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I just noticed that you go back and forth with shoulder routine. Like you say stick at them and you will def hiot the 405 sooner rather than later
VERY true. i'm terribly shoddy about shoulder pressing. partly because i can't do barbell shoulder presses for shit, so i just give up (seriously, in the last three years i haven't moved up more than maybe 30 pounds). part of that might be that i don't do it, but the other thing is it just feels terribly uncomfortable. so, DBs it is. maybe when i'm pushing the 100s for 6 i'll be in good shape.
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I just watched your video a few pages back, you look great!
i think it also has kind of a board press effect in that you can use heavy enough weight and get adjusted to it. when the only time i have over 3 plates in my hands is when i'm doing heavy benching, it makes the weight feel like a million pounds when i unrack it and that screws me up, i think.
can you get another spotter to help with the unrack??
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VERY true. i'm terribly shoddy about shoulder pressing. partly because i can't do barbell shoulder presses for shit, so i just give up (seriously, in the last three years i haven't moved up more than maybe 30 pounds). part of that might be that i don't do it, but the other thing is it just feels terribly uncomfortable. so, DBs it is. maybe when i'm pushing the 100s for 6 i'll be in good shape.
i know a lot of people these days are into standing presses but i get ALOT from seated barbell presses with a medium grip leaning back a little kind of like Branch Warren does them in his vid, kills my shoulders and you can handle more weight, also do you have boards where you train?
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that may be more conducive to benching...stable back use legs etc.
i feel any kind of strong pressing will do the trick
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that may be more conducive to benching...stable back use legs etc.
i feel any kind of strong pressing will do the trick
you do 'em kind of like Wendler does them at 1:38 of this clip don't you?
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I just watched your video a few pages back, you look great!
can you get another spotter to help with the unrack??
thanks! and yeah i have help unracking, but it just feels heavy as hell once i get it in my hands, you know? i usually handle 315 spotter-less, sometimes 325-335 if i'm just doing sets of 2-3.
QO, i'm thinking of doing the same. i notice i do lean back on DB presses and that's likely a big reason i do better on them. i'll put it this way. if i can get 185 for 4-5 reps next week like that, i'll stick with the barbell militaries. i'd MUCH rather do that because using DBs is a serious pain in the ass. :P
sick video, reminds me i need to buy some more wrist wraps. YO WICKED, I NEVER GOT MY PAIR OF APT WRAPS. >:(
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thanks! and yeah i have help unracking, but it just feels heavy as hell once i get it in my hands, you know? i usually handle 315 spotter-less, sometimes 325-335 if i'm just doing sets of 2-3.
QO, i'm thinking of doing the same. i notice i do lean back on DB presses and that's likely a big reason i do better on them. i'll put it this way. if i can get 185 for 4-5 reps next week like that, i'll stick with the barbell militaries. i'd MUCH rather do that because using DBs is a serious pain in the ass. :P
sick video, reminds me i need to buy some more wrist wraps. YO WICKED, I NEVER GOT MY PAIR OF APT WRAPS. >:(
yeah i think it makes a difference, i read where Wendler likes to always do 'em standing but i like them seated.
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yeah i think it makes a difference, i read where Wendler likes to always do 'em standing but i like them seated.
i'm willing to bet if i wore a belt while doing them standing it would help. but it always feels like most guys are smacking 2 plates around standing with no problems and there's me barely getting 185 for 2. ::)
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yeah i think it makes a difference, i read where Wendler likes to always do 'em standing but i like them seated.
Standing is good because if you get tired at rep 5 you can still push press a couple past that.
Try the belt too! It really helps with stability the whole way through. Just use it when you go 185+, magoo.
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you do 'em kind of like Wendler does them at 1:38 of this clip don't you?
yup lol almost exactly, maybe a few inches lower.
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hm.
TUESDAY
box squats: low box
135x5
225x5
275x5
315x5
365x3 - felt like ass.
regular squats: ass to the floor. used rip's video as inspiration
315x3
365x3
365x3 - fucking BUTTER. didn't struggle at all. it was amazing. some strain, but felt like i could have gone all day.
sumo pulls: for speed, no belt, standing on a 2" platform.
135x5
225x5
315x5
315x5
pull-throughs:
60x15
70x15
70x15
abs
weight: 225!
notes: um. yeah. wow. i thought i was in trouble because of how hard the box squats were. instead i was shocked to find that 365 wasn't even a little tough. damn.
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damn is right! Keep it up with those squats...and let me know when you end up feeling sore in places that you didn't even know existed before. ;D
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THURSDAY: bench assistance
feet-up bench:
135x10
185x10
225x10
225x10
225x10
plate-loaded pulldowns: the kind with the free-floating handles
90x15
180x15
270x12
270x12 - 3 plates per side.
DB side raises:
25x12
30x12
35x12
35x12
cable rear shoulder whatevers: y'know, where the cables cross in front of your face
17x15
17x15
17x15
pushdowns: straight bar
80x15
80x15
80x15
pullups:
12
12
12
12
weight: 224
notes: total bodybuilder workout, but it felt great.
FRIDAY:
deadlifts: all paused on the floor
135x5
225x5
315x5
405x5
405x5
405x5 - see notes
pause squats:
135x5
225x5
315x5
315x5
face pulls:
70x12
70x12
70x12
leg extensions:
200x20
200x20
calves:
135x75 - yeah, 75 reps. did sets of 10/15/25/15/10 with five seconds between to shake out.
abs
weight: 225
notes: okay, it can no longer be denied. my flexibility is ass. i haven't done any serious stretching in a long time, and i noticed this week it was a problem when i sat on the floor and, no shit, having my legs out in front of me was hard. just sitting straight up with my legs outstretched. my hamstrings were THAT tight. so starting this past saturday i stretched out for 15 minutes every morning. today, well, my deadlifts were spot on and my squats felt like dynamite. my lower back doesn't hurt any more either. amazing, isn't it? flexibility helps lifting. whoda thunk it. ::)
here's a video of my third set of pulls and my second set of pause squats. rep five on the squats is bad, but you can see at the bottom of that one i came forward a bit. still, gives an idea of what a pause squat is to ME. ;D
also, it just felt good to pulls for sets of five like that. nothing murderously heavy, but enough to really feel it. by the end of the workout i felt great.
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Dude, stretching is SO important for lower body development, especially hamstrings. You just cannot grow your hammies if you don't stretch them. Keep it up. I have a mat on the floor in my living room that I sit on to watch TV and just stretch the legs and hammies the whole time...
Those paused squats looked brutal!
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Dude, stretching is SO important for lower body development, especially hamstrings. You just cannot grow your hammies if you don't stretch them. Keep it up. I have a mat on the floor in my living room that I sit on to watch TV and just stretch the legs and hammies the whole time...
i'm sitting on my floor right now actually. it's turned into the best way to keep me flexible, at least if the past week is any indication. and i seriously felt like gold the whole workout. well, until the end of some of those sets. :P
Those paused squats looked brutal!
oh yeah, they're fucking terrible. rep one and two are almost always so easy the bar pops off my shoulders, but by five my face is turning colors and i can't breathe. that's why i love doing them. :D
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eh i'll write shit up later.
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430? Good job.
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440, actually. 4 plates, a 10, a 5, and 2.5 pound collars. i would have done 435 but the little spring clips were missing and if i don't use them the plates come all wonky when i walk out.
and the angle on the camera makes it look like way more of a good morning than it actually was. :-\ from the side it was pretty much like my 315 pause squats.
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That's some heavy-ass weight you got on your back there Magoo. 8)
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Damn bro looking strong as shit :o
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Great, pretty smooth looking 2x BW squat, dude. All the needs to be said is "Keep up the great work" 8)
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Very nice!! Good and deep, I am impressed ;)
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fuck man you're becoming a monster fast.. when you going to do a meet?
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february 21st, most likely. only they make you register for each lift separately, so i'm a little on the fence. ::)
THURSDAY
close-grip
135x10
185x8
225x5
275x5
275x5 - absolutely nothing. could have gone for 8-10 if i wanted to hit failure.
standing BTN press:
95x12
115x12
125x12
125x12 - just going easy
like six sets of various pulldowns, chins, and rows.
pushdowns: wolfe-style, elbows out.
85x15
100x12
100x12
some curls
FRIDAY: oh this went well
deadlifts:
135x5
225x5
315x3 - something wasn't right. my stomach hurt like fucking crazy.
405x2 - every time i took a breath and pushed into the belt, my abs and stomach cramped up like mad. my back rounded out, hurting now.
weight: 225
notes: yeah that workout was horrific. i felt like i was going to puke. cut it after those four sets. right now i'm not sure if i should go back today and "finish up" with some lighter assistance work or if i should just wait for my bench workout on monday. :P
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made up for it.
SATURDAY
good mornings:
135x12
185x10
225x8
275x8
320x6
320x6 - sweet.
leg press: knees hurt for some reason
4x15
5x15
5x15
5x15 - just getting some blood flow
face-pulls:
70x12
85x12
85x12
85x12 - easy stuff
abs
weight: 224
notes: i really needed this workout. i just pretended i did the DL's first. no more DL's for a while, just sets of 6 on the GMs.
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Damn dude, killer on the GM's. Nice work.
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Where are ya, dude? Are you pulling a "pedomonium" and not logging in for over a month? ;D
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Where are ya, dude? Are you pulling a "pedomonium" and not logging in for over a month? ;D
HEY! :D
I was wondering the same thing. I miss Magoo. :'(
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Where are ya, dude? Are you pulling a "pedomonium" and not logging in for over a month? ;D
x3 MAGOOOOOOOOOOOOOOOOOOOOO O where did you go???
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I just got a phone call from mister magoo....
it seems his interests have switched from powerlifting to swimming and tennis recently, and he promised he'll be back to post vids that'll document progress of his butterfly stroke and backhand soon...
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I just got a phone call from mister magoo....
it seems his interests have switched from powerlifting to swimming and tennis recently, and he promised he'll be back to post vids that'll document progress of his butterfly stroke and backhand soon...
diiiiiick. :D
to be honest, i just really, really haven't felt like posting. same bullshit going on, different day. no changes, same loudmouths going "hahaha you're a homo" and whatever else. really boring.
so my bench topped at 375, but i was 232 at the time. so... i started trimming down. utilized crossfit workouts for weight-loss purposes, still lifting moderately heavy. benched 340 yesterday, which considering i weighed 207 isn't that bad.
here's what a 207 pound magoo looks like, by the way.
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Good to see you posting again. Looking good 8)
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You look great bro!
Awesome work cutting weight and getting that bench to a VERY respectable number.
"Other people will try to bring you down to their level, because they see you are much better than them." ;)
Good luck!
8)
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I use that purple listerine. Its nice tasting.
Only thing is makes some food taste funny after. Bananas in particular
Great to have you back mate
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I use that purple listerine. Its nice tasting.
Only thing is makes some food taste funny after. Bananas in particular
Great to have you back mate
I'm sure you drink it by the gallon Goudy. ;D
Looking like a lean and mean benchpressing machine Magoo!! 8)
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:) i menat it leasves a nice aftertaste :)
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MAGOO!!!!!! Lookin' good! :-*
We missed you. You better stick around this time. >:(
How's Hurley?
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oh hurley's as awesome as ever, haha.
i'm AMAZED my strength isn't tanked. i'm in the gym six days a week, eating lightly, and yet i'm still doing okay. it's craziness. here's an example of a workout, what i did today:
warmup: 3 circuits
samson stretch, 20 seconds per side
10 chins
10 dips
incline DB bench: wanted to crush 'em, but no.
65x10
80x8
100x6
120x? - one 110 was broken, so i went up to 120s, needed a boost on the first and the two after that weren't really good.
feet-up bench:
135x5
225x3
275x1
295x1 - see video!
"Cindy": 20 minutes, as many rounds as possible
5 chins
10 pushups
15 squats
TOTAL - 21 rounds exactly, absolutely horrible
some light shoulder stuff to stretch out
video: you'll just have to trust me that it's 295 and the spotter wasn't on it. :P
bonus video: check it out. 335 close-grip from March.
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Bro good to s back....When i was away from here for about 8months, i was doing CF the whole time except maintained my weight. Started workout with absic strength moves then hit the metcon work after....helen,fran, fight gone bad,filthy fifty....awesome work, helped my rugby alot i think.
Davie
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diiiiiick. :D
to be honest, i just really, really haven't felt like posting. same bullshit going on, different day. no changes, same loudmouths going "hahaha you're a homo" and whatever else. really boring.
so my bench topped at 375, but i was 232 at the time. so... i started trimming down. utilized crossfit workouts for weight-loss purposes, still lifting moderately heavy. benched 340 yesterday, which considering i weighed 207 isn't that bad.
here's what a 207 pound magoo looks like, by the way.
Welcome back! Dropped to 207 while you were gone!?! That's alot of weight, congrats.
But, hahahahahhaa you're still a homo. :)
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magoosky whats happening man? good to see you back, you look like you got alot stronger good shit on the close grips you make me look like a puss...
Post some pics of hurley when you get a chance.
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magoosky whats happening man? good to see you back, you look like you got alot stronger good shit on the close grips you make me look like a puss...
Post some pics of hurley when you get a chance.
x2! About posting the pics of Hurley, that is!
Good stuff Magoo!
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hey magoo could you elaborate more about your warmups with the samson stretch and the cindy circuit at the end of your last workout...just curious..
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there's not a whole lot to elaborate on really. it's pretty straight forward. hold the samson stretch (google image search for what it looks like) for about 15-20 seconds each side, then do a quick ten pushups and dips, repeat 2-3 times until you feel good. the "cindy" was just what it sounds like, doing five chins then ten pushups then fifteen squats as fast as possible, repeating the process nonstop until 20 minutes have passed.
today's was this:
warmup x 3
box squats:
135x5
225x5
315x3
365x1
405x1
425x1 - all things considered, i'm surprised i got it.
modified "Diane": 21-15-9 reps, circuit for time
deadlifts with 225
standing military with 115
FINAL TIME: 7:05
some back raises to stretch out and such
two more quick shots, one me, one dawg. by the way, that's 206 pounds at 6'2. oh yes, i'm realizing just how fucked up one's perception of size is.
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Looks like your training is going great man. Hurley looks awesome! :)
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I love Hurley!! :D
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Hurley is badass! ;D You're ok too. ;)
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hahahah you ever just go over and pull his tongue when he is sleeping?
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hahahah you ever just go over and pull his tongue when he is sleeping?
LOL, i actually recorded a little vid of me poking and tugging on his tongue while he was asleep. didn't move the whole time. it's a riot.
some random vids. 205 at 6'2 (aka "skinny as all hell") struggling with light weights.
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you driving the hips forward or up on those snatches? it's hard to tell.. some look solid and some look like you're trying to put your pecker through the lense of the camera! STRONG ASS SNATCH BTW!!! just remember you want the weight to go up so your body has to go up!
i've been doing olympic snatches with or hanging snatches with a 40kg and it looks about as good as yours does but i'm about 50lbs fatter HAHAHA sick work as always man.. how does that man your forearms and hands feel?
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LOL, my wrists are killing me.
one reason my form got dodgy was i REALLY wanted to get three good reps per side on camera, so i ended up doing it about six times. either i forgot to hit record or i'd totally miss one rep, something kept happening. the one i put up was actually the third set in a row, which is why i'm walking around at the beginning. when i'm going fresh the aim is DEFINITELY to keep things "vertical" instead of tryin' to hump the thing. :P
KB's are comically harder than DBs, i'll say that much. i can still slang around a 100lb DB on a good day for a few, but trying to get the effing KB to flip over is a bitch.
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where did you get yours from?!
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Nice Snatch magoo :-*
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Nice Snatch magoo :-*
Best post of the day.
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:P
so i was out of the gym for a week with various ailments, which i'm having checked on (i'll spare you the details), was unable to eat much. the diet is mostly over, i'm done with the VPX meltdown, and the new schedule for the remainder of the summer will look something like this:
monday - pull day
tuesday - crossfit WOD
wednesday - bench day
thursday - crossfit WOD
friday - squat day
saturday - crossfit WOD
sunday - rest!!
bench day went... interesting given how shitty i felt
FLAT BENCH:
45x10
95x5
135x5
185x5
225x5
275x3
315x2
DB bench:
85x15
85x15
85x15
DB rows:
85x15
85x15
85x15
DB shoulder raises:
25x15
25x15
25x15
some random arm shit
THURSDAY
three rounds for time of:
400m dash
50lb KB swings, 20 reps
20 pushups
time: 9:56
weight after shower: 206
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do your knees ever hurt Zack? i decided to throw some sprinting into the mix and now it feels like my right knee wants to buckle sometimes, i laid off of them and it's gottem better but this week will be the first leg workout in 3 weeks.
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you definitely gotta work your way into it. i had NO idea how hard on the joints sprints are until i ran into the same problem as you a while ago. plus, it helps that a buddy of mine was a state/national track runner in high school so he's good with telling me what i'm doing way wrong.
shoes are also a big thing. i got a decent pair of New Balance with the right kind of support and it feels like there's less "shock" each time i put my foot down.
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you definitely gotta work your way into it. i had NO idea how hard on the joints sprints are until i ran into the same problem as you a while ago. plus, it helps that a buddy of mine was a state/national track runner in high school so he's good with telling me what i'm doing way wrong.
shoes are also a big thing. i got a decent pair of New Balance with the right kind of support and it feels like there's less "shock" each time i put my foot down.
yeah sprinting in a pair of Nike Reax with a stiff ass sole probably isn't helping matters.
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fleh.
see, i haven't really been in the gym because i got some rhoid rage. so i was nervous to get in the gym because the last thing i need is my butthole to explode. so i'm kinda being easy. still definitely working hard, but not going all-out. i'll spare the details. :P
also, i picked up a pair of Rogue Do-Win shoes for squatting. these things are effing ARMOR. once i get my hamstrings up to par (which are TOTALLY my weak spot), my squat's going to be through the roof, guaranteed.
SQUAT: beltless
45x10
135x5
185x6
225x5
275x3
295x3
315x3
225x5
225x5 - it took until here that i really "figured out" how to squat in these things.
225x5
225x5
225x5
chins:
15
40x8
50x5
50x6
15
15
DB shrugs:
85x20
85x20
85x20
pull-throughs:
65x12
65x12
weight: 203? how?
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Magoo!! >:(
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Magoo ! >:(
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Hey mateouts lookng good. I was doing crossfit for about a year....loved it.
Your workouts look great but ur bodyweights seems to have gone down alot since i was last here. You were over 220 last time i checked. For the first time im heavier than u at 210.
Davie