Author Topic: Magoo: The Quest for a 405 bench (Read 108192 times)

Stubborn · « **Reply #425 on:** June 14, 2008, 11:57:13 AM »

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.

MisterMagoo · « **Reply #426 on:** June 14, 2008, 12:08:20 PM »

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.

Stubborn · « **Reply #427 on:** June 14, 2008, 12:53:23 PM »

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.

MisterMagoo · « **Reply #428 on:** June 15, 2008, 07:15:16 PM »

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.

BFP · « **Reply #429 on:** June 15, 2008, 08:36:35 PM »

Quote from: MisterMagoo on June 15, 2008, 07:15:16 PM

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

MisterMagoo · « **Reply #430 on:** June 15, 2008, 08:52:24 PM »

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?

Overload · « **Reply #431 on:** June 16, 2008, 11:18:18 AM »

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.

MisterMagoo · « **Reply #432 on:** June 16, 2008, 11:47:41 AM »

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.

Overload · « **Reply #433 on:** June 16, 2008, 11:49:55 AM »

Good stuff!

i know a few guys who have used the Sheiko with great results.

Too much for me, high volume kills me.

ripitupbaby · « **Reply #434 on:** June 16, 2008, 11:52:26 AM »

WOW.

Nice volume magoo. That should also help you burn baby burn.

MisterMagoo · « **Reply #435 on:** June 16, 2008, 11:55:43 AM »

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.

ripitupbaby · « **Reply #436 on:** June 16, 2008, 12:06:16 PM »

Quote from: MisterMagoo on June 16, 2008, 11:55:43 AM

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!

MisterMagoo · « **Reply #437 on:** June 16, 2008, 12:07:44 PM »

Quote from: ripitupbaby on June 16, 2008, 12:06:16 PM

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!

haha, definitely gonna be doing that. funny thing is he'll have the same endurance as me: none!

Stubborn · « **Reply #438 on:** June 17, 2008, 03:43:34 PM »

Thats some intense volume, Magoo. I would overtrain in no time flat. Good luck!

MisterMagoo · « **Reply #439 on:** June 17, 2008, 05:32:04 PM »

Quote from: Lift4Size on June 17, 2008, 03:43:34 PM

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.

burn2live · « **Reply #440 on:** June 18, 2008, 02:16:51 AM »

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!

MisterMagoo · « **Reply #441 on:** June 18, 2008, 01:38:42 PM »

wow. this routine is terrible.

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.

_bruce_ · « **Reply #442 on:** June 18, 2008, 01:51:18 PM »

Don't forget your oxygene mask... he, he
Do you up your calories to compensate for the volume?

MisterMagoo · « **Reply #443 on:** June 18, 2008, 01:53:35 PM »

Quote from: _bruce_ on June 18, 2008, 01:51:18 PM

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.

mass 04 · « **Reply #444 on:** June 18, 2008, 06:38:40 PM »

holy shit, i need a nap just reading that.

slaveboy1980 · « **Reply #445 on:** June 20, 2008, 06:13:35 AM »

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.

MisterMagoo · « **Reply #446 on:** June 20, 2008, 12:28:13 PM »

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.

slaveboy1980 · « **Reply #447 on:** June 20, 2008, 12:47:35 PM »

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.

MisterMagoo · « **Reply #448 on:** June 20, 2008, 12:56:06 PM »

Quote from: slaveboy1980 on June 20, 2008, 12:47:35 PM

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.

thewickedtruth · « **Reply #449 on:** June 20, 2008, 02:27:13 PM »

wtf what kinda routine is this? i'm curious!