rico300zx Posted May 24, 2011 Share Posted May 24, 2011 Nice benching lately brother! Parris Quote Link to comment Share on other sites More sharing options...
Wayne Posted May 24, 2011 Share Posted May 24, 2011 Good luck, dude. Pretty interesting program you're doing. You have a link to somewhere I can read about it? btw i've gained 30lb. on my bench in one month before so totally possible. Quote Link to comment Share on other sites More sharing options...
Magnus Posted May 25, 2011 Author Share Posted May 25, 2011 Thanks Rico! Here's the routine: http://1.bp.blogspot.com/_f8efscPc4NU/Re5JGH5EOFI/AAAAAAAAADk/1zAuHy3Fc6o/s1600-h/Russian+Bench+Program.bmp Quote Link to comment Share on other sites More sharing options...
Magnus Posted May 27, 2011 Author Share Posted May 27, 2011 5/27/11 This was supposed to be 335 x 4 x 4 335 x 4 335 x 4 335 x 4 340 x 2 + 1 assisted (misloaded the bar by accident...had an extra 5lb on the left side) 335 x 1 335 x 1 340 probably screwed me, but hey...still got a total of 16 reps with 335 and 340. Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted May 28, 2011 Share Posted May 28, 2011 Thanks Rico! Here's the routine: http://1.bp.blogspot...nch+Program.bmp What is considered the light day in this program? Day 2? Quote Link to comment Share on other sites More sharing options...
Magnus Posted May 28, 2011 Author Share Posted May 28, 2011 Thanks Rico! Here's the routine: http://1.bp.blogspot...nch+Program.bmp What is considered the light day in this program? Day 2? Yeah, but I do it backwards, because Friday is when I bench with my buddies, so I have a spot for the heavy days. So Tuesday is my light day and Friday is my heavy day. Quote Link to comment Share on other sites More sharing options...
Magnus Posted May 31, 2011 Author Share Posted May 31, 2011 Well, May 31st is here. Haven't even attempted 405 yet. So whether or not I can get it is up to debate. I do know that I'm MUCH stronger after 7 weeks of this routine that I was when I started it. I've decided it would be better to bail on the set date, and stick to this routine and see where it gets me. By the time it's over, I'll probably give it a week off, then have a light week, then do 6 weeks of the WST. Anyway, here was today's lift: Light day #8...Zzzzzzzzz. High rep (5 x 20) rope pull downs. Biceps. Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 4, 2011 Author Share Posted June 4, 2011 Friday, 6/4/11 355 x 2 355 x 2 355 x 1 + 315 x 2 Definitely bombed that one. Repping 355 is a PR in it's own right, though, let alone for 2 sets. So, I went ahead and did these: 225 x 8 explosive 225 x 8 explosive 225 x 13 close grip Quote Link to comment Share on other sites More sharing options...
raymo Posted June 4, 2011 Share Posted June 4, 2011 Nice job on the PR, you have stayed real positive on this program. Quote Link to comment Share on other sites More sharing options...
Bill Piche Posted June 4, 2011 Share Posted June 4, 2011 A great example of execution on a plan! Most people don't make the gains they want because they have goals but no plan how to get there. Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted June 7, 2011 Share Posted June 7, 2011 Nice benchin' kid. Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 11, 2011 Author Share Posted June 11, 2011 Holy cow, Rindo's back! Thanks Mike. 6/10/11 Keep in mind my previous 1RM before starting this routine was a very hard 365. 315 x 3 335 x 2 370 x 1 + 1 slightly assisted. 370 x 1 370 x 1 drop-set to 315 x 3 370 x 1 drop-set to 305 x 4 275 x 8 225 x 9 Quote Link to comment Share on other sites More sharing options...
Sher Posted June 11, 2011 Share Posted June 11, 2011 Awesome, Frank. You're killing it. Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 19, 2011 Author Share Posted June 19, 2011 (edited) Thanks Sherrie! Friday, 6/19/11 135 x 10 135 x 10 135 x 10 225 x 4 225 x 4 315 x 2 355 x 1 385 x 1 - PR, drop-set to 315 x 3 390 x 0 + Drop set to 305 x 6. This was a VERY close miss. My spotter grabbed the bar and I actually wish he didn't because I felt like I MIGHT have had it. Oh well. So here's the next supplementation plan starting tomorrow: PowerFULL Animal Stak Animal M-Stak Animal Flex Animal Pak Animal Rage Dymatize Elite Gourmet whey/casein mix Universal Real Gains Kre-alkalyn Scivation Xtend Uh, think that's it. IMO I think 400 might be attainable within the next three weeks. Last time I did Stak the strength gains were pretty sweet. The plan now is to hit 405 by the end of July, and 425 by the end of the year. Edited June 19, 2011 by Magnus Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 19, 2011 Share Posted June 19, 2011 Ooooooooooo close! Ooooooooooo close! Quote Link to comment Share on other sites More sharing options...
BGally Posted June 19, 2011 Share Posted June 19, 2011 Awesome work! Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted June 20, 2011 Share Posted June 20, 2011 Great progress Frank!!! Quote Link to comment Share on other sites More sharing options...
Magnus Posted June 20, 2011 Author Share Posted June 20, 2011 Thanks guys. Today's work: Monday, 6/20/11 Wrists were killing me today for some reason. Narrow grip: 135 x 10 135 x 10 225 x 6 225 x 6 295 x 4 305 x 3 305 x 3 305 x 3 305 x 3 Incline dumbbell bench: 120 x 5 120 x 7 Quote Link to comment Share on other sites More sharing options...
Magnus Posted July 22, 2011 Author Share Posted July 22, 2011 Haven't posted in a bit. Started the Russian routine again. Starting off with 305 x 6 x 2 for light day this time. Pretty much just adding 10lb to everything this time. I'm already 2 weeks into it, so here's what I did today: 305 x 3 305 x 3 305 x 3 305 x 3 305 x 3 305 x 3 Switched to incline: 315 x 2 - felt pretty easy 315 x 1 Incline narrow-grip skull crushers: 105 x 20 Quote Link to comment Share on other sites More sharing options...
Magnus Posted July 25, 2011 Author Share Posted July 25, 2011 (edited) Started cutting exactly two weeks ago. Cut all junk-food and started Recreate by USP Labs. Started at 262, and as of today I'm down to 253, I've noticed no strength loss. So far so good... Edited July 25, 2011 by Magnus Quote Link to comment Share on other sites More sharing options...
Mike Rinderle Posted July 25, 2011 Share Posted July 25, 2011 Started cutting exactly two weeks ago. Cut all junk-food and started Recreate by USP Labs. Started at 262, and as of today I'm down to 253, I've noticed no strength loss. So far so good... I way more than you? Something has gone terribly wrong. Quote Link to comment Share on other sites More sharing options...
Magnus Posted July 26, 2011 Author Share Posted July 26, 2011 Started cutting exactly two weeks ago. Cut all junk-food and started Recreate by USP Labs. Started at 262, and as of today I'm down to 253, I've noticed no strength loss. So far so good... I way more than you? Something has gone terribly wrong. AND you're out-pulling me. Bizarre. Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 8, 2011 Author Share Posted August 8, 2011 (edited) Yesterday was heavy day number #4: 305 x 5 305 x 5 305 x 5 305 x 5 305 x 5 305 x 5 315 x 3 - extra Went pretty well, in spite of the fact that I went 18hrs without food before hand. BW is down to 248 now. After cleaning up my diet and adding Recreate, dropped 14lb in 4 weeks with zero strength loss (slight gain actually). Really liking Recreate. Edited August 8, 2011 by Magnus Quote Link to comment Share on other sites More sharing options...
Magnus Posted August 13, 2011 Author Share Posted August 13, 2011 (edited) 8/12/11 BW = 247lb bench: 135 x 10 135 x 10 225 x 10 225 x 5 225 x 4 315 x 1 355 x 1 - very easy 405 x fail - exploded off chest, then got stuck at half-way point. 305 x 5+1 305 x 4+1 305 x 4 305 x 3 - close grip 225 x 12 - close grip Shrugs: 225 x 10 - very slow, several second contraction at top, several second stretch at bottom 315 x 10 - same as above 405 x 20 - strict reps, but no pauses of any kind Edited August 13, 2011 by Magnus Quote Link to comment Share on other sites More sharing options...
Forever Posted September 10, 2011 Share Posted September 10, 2011 Hope all is well Quote Link to comment Share on other sites More sharing options...
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