Magoo: The Quest for a 405 bench

[MisterMagoo]

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! 

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.

[thewickedtruth]

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!

[tonymctones]

hey magoo why go with a fatter bar on sldl's, just for grip?

[MisterMagoo]

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. 

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.

[thewickedtruth]

no more singles? your pussy swelling up again?! 

nice work man

[MisterMagoo]

no more singles? your pussy swelling up again?! 

nice work man

you're a bastard, you know that? 

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.

[thewickedtruth]

you're a bastard, you know that? 

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!

[MisterMagoo]

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.

[haider]

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? 

[MisterMagoo]

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? 

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?

[The Squadfather]

good stuff on the pullups man, i'm too paranoid about keeping my shoulders healthy to do them (read too much of a pussy) but i've never thought hanging 200 plus pounds off a bar overhead is good for the shoulders.

[MisterMagoo]

good stuff on the pullups man, i'm too paranoid about keeping my shoulders healthy to do them (read too much of a pussy) 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.

[thewickedtruth]

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!" 

[MisterMagoo]

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. 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.

[MisterMagoo]

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.

[chaos]

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?

[MisterMagoo]

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.

[chaos]

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.

[MisterMagoo]

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.

[The Squadfather]

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.

[thewickedtruth]

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! 

[MisterMagoo]

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! 

hahaha, dude, i got THREE. you did, what, 11? unless no one else has entered i don't see how i'd win anything.

[MisterMagoo]

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

[MisterMagoo]

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.

[tonymctones]

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.