Magoo: The Quest for a 405 bench

[MisterMagoo]

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! 

[candidizzle]

405 by x-mas? what does the winner get ?

[Ursus]

Respect.

[Overload]

Respect.

Both of you already have that my good friends...


Magoo and Goudy - Bands and chains ASAP, full ROM...405 in a hurry...

[MisterMagoo]

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.

[Ursus]

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

[MisterMagoo]

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.

[thewickedtruth]

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?

[QuakerOats]

good stuff on that squat man, took a lot of toughness to gut that one out.

[MisterMagoo]

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.

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.

[thewickedtruth]

hahaha, i'm 217 at 6'2" mang! you're damn right i'm looking small.

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.

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!

[Overload]

Damn good lift magoo.

[MisterMagoo]

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.

[Ursus]

great ;ift magoo!

[slaveboy1980]

when you lift, shout lord of samarkand. it will help.

[_bruce_]

Great lifts Magoo

p.s.: All Aloe-Vera 

[slaveboy1980]

frequency-intensity-volume. the golden training triangel.

[MisterMagoo]

when you lift, shout lord of samarkand. it will help.

if i were you, i'd keep an eye out for my next video. 

[MisterMagoo]

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.

[MisterMagoo]

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.

[slaveboy1980]

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?

[Geo]

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

[jpm101]

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.

[MisterMagoo]

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.

[PANDAEMONIUM]

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?