Author Topic: Magoo: The Quest for a 405 bench (Read 108744 times)

MisterMagoo · « **Reply #750 on:** December 25, 2008, 09:03:14 AM »

welp. i now have Rock Band 2, so there's a possibility my lifting accomplishments will drop off a bit.

MisterMagoo · « **Reply #751 on:** December 27, 2008, 11:51:14 AM »

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.

MisterMagoo · « **Reply #752 on:** December 29, 2008, 08:49:00 PM »

on an overnight trip to DC. swung by the local YMCA after a long-ass day, so strength was in the pooper.

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

thewickedtruth · « **Reply #753 on:** December 29, 2008, 08:49:40 PM »

god DAMN man...

what's the deal with this training style? all in one session?!

MisterMagoo · « **Reply #754 on:** December 29, 2008, 09:07:45 PM »

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.

tonymctones · « **Reply #755 on:** December 30, 2008, 08:36:29 PM »

looking good bro i like the DB snatchs man

MisterMagoo · « **Reply #756 on:** December 31, 2008, 03:02:15 PM »

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.

Ursus · « **Reply #757 on:** December 31, 2008, 03:32:58 PM »

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

MisterMagoo · « **Reply #758 on:** December 31, 2008, 03:35:32 PM »

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.

Ursus · « **Reply #759 on:** December 31, 2008, 03:38:04 PM »

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.

triple_pickle · « **Reply #760 on:** December 31, 2008, 06:05:27 PM »

your ass came up on 315 as well, is this how you bench

Stubborn · « **Reply #761 on:** December 31, 2008, 10:04:05 PM »

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.

MisterMagoo · « **Reply #762 on:** January 01, 2009, 06:49:30 AM »

Quote from: triple_pickle on December 31, 2008, 06:05:27 PM

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?

wavelength · « **Reply #763 on:** January 01, 2009, 07:24:36 AM »

Some pretty amazing lifts there Magoo, good stuff.

Especially the squats, very solid!

tonymctones · « **Reply #764 on:** January 01, 2009, 10:32:31 PM »

damn bro cool video, you have gotten a lot stronger man...makes me wish i could still bench

MisterMagoo · « **Reply #765 on:** January 02, 2009, 09:08:26 AM »

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.

MisterMagoo · « **Reply #766 on:** January 02, 2009, 03:35:01 PM »

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.

MisterMagoo · « **Reply #767 on:** January 03, 2009, 10:47:03 AM »

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?

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.

mass 04 · « **Reply #768 on:** January 03, 2009, 11:00:17 AM »

good job, but i was too distracted by the nice piece of ass walking by at the 48 second mark.

jpm101 · « **Reply #769 on:** January 03, 2009, 01:04:01 PM »

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.

QuakerOats · « **Reply #770 on:** January 03, 2009, 01:08:51 PM »

Quote from: jpm101 on January 03, 2009, 01:04:01 PM

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.

MisterMagoo · « **Reply #771 on:** January 03, 2009, 02:57:25 PM »

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.

thewickedtruth · « **Reply #772 on:** January 03, 2009, 03:09:04 PM »

shame on you for using leg drive..

jpm101 · « **Reply #773 on:** January 04, 2009, 08:43:43 AM »

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.

MisterMagoo · « **Reply #774 on:** January 04, 2009, 09:16:47 AM »

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.