Magoo: The Quest for a 405 bench

[MisterMagoo]

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.

[thewickedtruth]

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?

[MisterMagoo]

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.

[thewickedtruth]

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.

[MisterMagoo]

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.

[MisterMagoo]

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.

[ripitupbaby]

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.   

[ngm21084]

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)

(

[MisterMagoo]

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.

[ripitupbaby]

Toldya you'd burn baby burn!   

[Overload]

I'm having a mild heart attack just reading these workouts...

If this works well, i will try it.

[slaveboy1980]

I'm having a mild heart attack just reading these workouts...

If this works well, i will try it.

yeah im itching to try a sheiko routine too 

[MisterMagoo]

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.

[columbusdude82]

That's impressive stuff, maggot!!! Keep it up!

[MisterMagoo]

i'm almost sick of writing this shit out.

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.

[MisterMagoo]

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.

[MisterMagoo]

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.

[haider]

lmao @ squats

good work guy.

[BFP]

Glad youre enjoying it man!  Did you email talmant about it?

Jason

[MisterMagoo]

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.

[_bruce_]

Killing yourself with a gun is far less painful 

[MisterMagoo]

Killing yourself with a gun is far less painful 

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.

[slaveboy1980]

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!!

[MisterMagoo]

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.

[WJ_Harley]

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!!!