The Macenko's Bench Gangbang 2012

[MatTheCur]

Nice Session For not feeling great. Hit 2 rep PRs Strong macenko benching.

^

Good work here Woody. Especially liking the choice of music

[Woody-5]

Nice Session For not feeling great. Hit 2 rep PRs Strong macenko benching.

Thanks mate! Benching felt strong today. The extra day of rest probably helped where I didn't lift yesterday.

[Woody-5]

^

Good work here Woody. Especially liking the choice of music

lol thanks my man, I just can't shake this 80s kick I've been on for the past month or more.


Workout bumps!

In on thread I didn't know existed and all my macenko buddies never told me about

I'm in the same boat as you Woody, it's 3pps or bust for me. This is my third time doing the program, it really works and I am very close to getting it done.

I'm working with 125kg as a Max but I hit 130kg before starting, it's better to start lower.

Here's my first week:

Day 1

20kg x 12
60kg x 6


75kg x 8 (165lb)
92.5kg x 6 (203lb)
100kg x 5 x 4 (220lb)
92.5kg x 5

Day 2

20kg x 10
60kg x 8

75kg x 8 (165lb)
92.5kg x 6 (203lb)
100kg x 5 x 3 (220lb)
92.5kg x 5 x 2

Black Friday- 11/23/12- Macenko's Week 3B & 5/3/1 Squats


Motivation was completely in the toilet today. I knew I had to knock out a bench session and some squats by the end of the weekend so I dug deep and got them both done today. Benching felt strong but squats were tough. I hate doing both on the same day- if I squat first I have zero leg drive for bench and if I bench first my shoulders are pumped and it's hard to get into position under the bar.


Macenko's 3B
45 x 10
135 x 5
155 x 3
175 x 8
220 x 6
230 x 5
245 x 4
245 x 4
230 x 9 Rep PR
230 x 8
felt strong today. Finally nailed that 9th rep with 230! I could have had 10 or 11, but I did the smart thing and racked it. Very Pleased with how things went. Big jump next time- worksets with 260!

Squats- 5/3/1 Week 3
45 x 10
135 x 5
185 x 3
225 x 1
260 x 1
280 x 5
315 x 3
350 x 2 Rep PR
Ugh, these were tough today. Couldn't get comfortable under the bar, and they just felt off. 315 for a triple and 350 for a double is pleasing considering how weak I felt during the warmups. 350 was ugly- slow, I wasn't keeping my chest up and I didn't have as much depth as usual.

[KenshinH]

In on thread I didn't know existed and all my macenko buddies never told me about

I'm in the same boat as you Woody, it's 3pps or bust for me. This is my third time doing the program, it really works and I am very close to getting it done.

I'm working with 125kg as a Max but I hit 130kg before starting, it's better to start lower.

Here's my first week:

[video=youtube;ECjCETnRENI?hd=1]ECjCETnRENI?hd=1[video]

Good first week bro! Awesome production on the vid too

Black Friday- 11/23/12- Macenko's Week 3B & 5/3/1 Squats

Good benching Woody! My schedule change will result in bench and squats in the same session too

Definitely. I learnt that the hard way on my second run, got a few weeks in and found the % increases I couldn't hit the reps. It's those max out sets where you pull the strength in from. You know you're gunna have a good end result when you are repping into the teens.

I've been thinking about this as well. I had put 310 as my training max into my spreadsheet with a current max of 315.

Between that and not being completely healthy since starting Macenko, I don't think I've gotten any stronger. I'm probably going to drop the TM to 305 to give me a little more room.

Also, this was kind of a lost week because of my elbow. What do you guys think about my repeating the week but using 305? Shouldn't affect the structure of the program too much because the AMRAP sets ensure that I still push myself.

[pastorpritch]

Welcome DBOI and great job wood!

I decided to redo this week (Week 3) next week as I missed a day due to Thanksgiving and won't get enough rest before Monday. Did some deadlifts today and I didn't want to overtax myself and I don't think Saturday-Monday would be enough rest.

[KenshinH]

Welcome DBOI and great job wood!

I decided to redo this week (Week 3) next week as I missed a day due to Thanksgiving and won't get enough rest before Monday. Did some deadlifts today and I didn't want to overtax myself and I don't think Saturday-Monday would be enough rest.

Definitely a good idea to repeat. Saturday-Monday is not enough recovery time.

Your post made me consider backing up two weeks instead of just one. Then I'll have another ramp up week with 305 where I'm healthy and I'll be synced with most of the guys here to finish up the last week of the year. Hmm...

[lllDBOlll]

Good first week bro! Awesome production on the vid too

I've been thinking about this as well. I had put 310 as my training max into my spreadsheet with a current max of 315.

Between that and not being completely healthy since starting Macenko, I don't think I've gotten any stronger. I'm probably going to drop the TM to 305 to give me a little more room.

Also, this was kind of a lost week because of my elbow. What do you guys think about my repeating the week but using 305? Shouldn't affect the structure of the program too much because the AMRAP sets ensure that I still push myself.

Thanks mate, got you on spread at mo. Personally, I would drop your weight if you feel it is too much, I am 5kg less than my current max. I would then continue with the weeks as normal and just scratch it up to experience. I feel it is a brutal program on your wrists / joints if you are going all out on the max out sets so I wouldn't want to extend the length.

Welcome DBOI and great job wood!

I decided to redo this week (Week 3) next week as I missed a day due to Thanksgiving and won't get enough rest before Monday. Did some deadlifts today and I didn't want to overtax myself and I don't think Saturday-Monday would be enough rest.

Thanks mate!


Nice benching there Woody, every rep looked tight and strong.

[KenshinH]

Thanks mate, got you on spread at mo. Personally, I would drop your weight if you feel it is too much, I am 5kg less than my current max. I would then continue with the weeks as normal and just scratch it up to experience. I feel it is a brutal program on your wrists / joints if you are going all out on the max out sets so I wouldn't want to extend the length.



Thanks mate!


Nice benching there Woody, every rep looked tight and strong.

Thanks for the advice. Looking at my spreadsheet, I can probably hit all the required reps for the rest of the program unless I have a sh!tty day, so the weight is doable. What I'm more concerned about is spending 8-9 weeks spinning my wheels. I feel like the first five weeks of Macenko have been just that, though the fault lies with my health and not the program.

My joints are actually feeling pretty good right now (<plug>maybe it's the Osteo-Sport I'm taking</plug> ) Any issues have been because of my other programming and not Macenko. Anyway, I'll decide what to do before my next Macenko session on Sunday.

[lllDBOlll]

Thanks for the advice. Looking at my spreadsheet, I can probably hit all the required reps for the rest of the program unless I have a sh!tty day, so the weight is doable. What I'm more concerned about is spending 8-9 weeks spinning my wheels. I feel like the first five weeks of Macenko have been just that, though the fault lies with my health and not the program.

My joints are actually feeling pretty good right now (<plug>maybe it's the Osteo-Sport I'm taking</plug> ) Any issues have been because of my other programming and not Macenko. Anyway, I'll decide what to do before my next Macenko session on Sunday.

Aware me on Osteosport profile as my joints are my down fall

[Woody-5]

Good benching Woody! My schedule change will result in bench and squats in the same session too

Thanks fella! I left the elbow sleeves off today and it felt better

Welcome DBOI and great job wood!

I decided to redo this week (Week 3) next week as I missed a day due to Thanksgiving and won't get enough rest before Monday. Did some deadlifts today and I didn't want to overtax myself and I don't think Saturday-Monday would be enough rest.

Thanks pastor! Definitely don't want to cut into uhr rest days on this program. I had an extra day of rest between Macenkos sessions due to the holiday and it felt great

Definitely a good idea to repeat. Saturday-Monday is not enough recovery time.

Your post made me consider backing up two weeks instead of just one. Then I'll have another ramp up week with 305 where I'm healthy and I'll be synced with most of the guys here to finish up the last week of the year. Hmm...

I'd drop your max only if you're struggling and you think you'll miss reps. I wouldn't recommend restarting the program tho- just adjust the weights as need be and continue on. You'll probably have a jump in performance now that you're healthy

Nice benching there Woody, every rep looked tight and strong.

Thanks my man! 230 felt like play weight today which is a good sign
90% sets next week! Should be a good challenge

[KenshinH]

Aware me on Osteosport profile as my joints are my down fall

I'm running a sponsored log on it (http://forum.bodybuilding.com/showth...hp?t=149727993) that began last Sunday. I'll quote from the introduction of that log:

For those who are unaware, Osteo-Sport is a complete joint support supplement made for athletes. Taken from the product's page on bb.com (http://www.bodybuilding.com/store/app/osteosport.html), these are its main features:

• Stimulates your body's production of synovial fluid that lubricates and cushions your joints and tendons.
• Promotes healthy levels of cortisol and promotes nutrient delivery into connective tissue.
• Supports cartilage, tendons and joints.

The product's page has more information, including the ingredient panel. It contains the usual Glucosamine, Chondroitin, Cissus, and MSM plus some other stuff.

[lllDBOlll]

Intredesting.

I have good experience with cissus and the other standard ingredients. First time I have seen them bundled...

May be time to try...

[DerekEt]

Might be starting this soon, you guys are motivating.

Current PR: 275x11 / 290 x8 / 1RM unsure (projecting 340)
Max plugging into program : 335
Desired maximum at end of program : 365


Will let you all know!!!!

In on this bench bang fest

[Woody-5]

Intredesting.

I have good experience with cissus and the other standard ingredients. First time I have seen them bundled...

May be time to try...

x2- Sounds like good chit!

Might be starting this soon, you guys are motivating.

Current PR: 275x11 / 290 x8 / 1RM unsure (projecting 340)
Max plugging into program : 335
Desired maximum at end of program : 365


Will let you all know!!!!

In on this bench bang fest

Impressive numbers!

if you do decide to run macenko's, I'd recommend dropping more than 5 pounds from your max. At your level, I'd want to drop 10 minimum, maybe even 15-20.

[johnblythe]

Might be starting this soon, you guys are motivating.

Current PR: 275x11 / 290 x8 / 1RM unsure (projecting 340)
Max plugging into program : 335
Desired maximum at end of program : 365


Will let you all know!!!!

In on this bench bang fest

do it!

[carnage1985]

Took a few days off an elbow is perfect.

Week 4 Friday hit a PR

4 x 245

But the rest of the AMRAPS were bad I was so cooked from the heavy set.

Bring on week 5!
Hopefully buying a new computer today too!

[KenshinH]

I'd drop your max only if you're struggling and you think you'll miss reps. I wouldn't recommend restarting the program tho- just adjust the weights as need be and continue on. You'll probably have a jump in performance now that you're healthy

If you recall, my initial TM was going to be 305 and that's what I sent to you. I just got greedy and entered 310 in the spreadsheet instead Don't think I'll miss reps but I just want to minimize that risk, especially since my other programming is intense as well.

I think you and DBO have convinced me not to back up two weeks. Still undecided on doing Week 5B or redo Week 5 starting on Sunday. Just a difference of one session since I had to redo 5A.

Intredesting.

I have good experience with cissus and the other standard ingredients. First time I have seen them bundled...

May be time to try...

If you get it, let me know how it works for you.

Took a few days off an elbow is perfect.

Week 4 Friday hit a PR

4 x 245

But the rest of the AMRAPS were bad I was so cooked from the heavy set.

Bring on week 5!
Hopefully buying a new computer today too!

GJ on the PR!

[Woody-5]

Excellent PR carnage! And even more excellent that the elbow is feeling better!

If you recall, my initial TM was going to be 305 and that's what I sent to you. I just got greedy and entered 310 in the spreadsheet instead Don't think I'll miss reps but I just want to minimize that risk, especially since my other programming is intense as well.

I think you and DBO have convinced me not to back up two weeks. Still undecided on doing Week 5B or redo Week 5 starting on Sunday. Just a difference of one session since I had to redo 5A.



If you get it, let me know how it works for you.



GJ on the PR!

Lol I know that feel, I posted 285 in the OP but I ended up using 290. If I fail any required reps I'll knock it back a little but until then, full speed ahead!

[DerekEt]

Thanks for the advice. I will plug in 330 and go for 350 then, better safe than sorry!

[MakeGoBoom]

macenko 3b- had to drive to 3 bases and 5 gyms to find an open one. winning. couldnt find my rhythm today. no vid because i was at the globo gym



bench-
8x160
6x205
5x220
2x4@235
6x220
5x220. not to happy w/ the amraps

pendlay ss w/ db shoulder press
5x8@205(pen)
5x10@50(db). to light but most the db's were in use

triceps push down (bar) ss w/ db lat raise
3x10@80(tpd)
3x10@25(lat)

[Woody-5]

Nice session MGB!
Sometimes you feel in the zone for the amrap sets and sometimes they're tough. 6 and 5 are still damn fine sets. It's a good sign to have similar reps in both sets- strong endurance. I find when I run out of steam the second set will have a big drop in the number of reps

[KenshinH]

Thanks for the advice. I will plug in 330 and go for 350 then, better safe than sorry!

Do it brah!

macenko 3b- had to drive to 3 bases and 5 gyms to find an open one. winning. couldnt find my rhythm today. no vid because i was at the globo gym

bench-
8x160
6x205
5x220
2x4@235
6x220
5x220. not to happy w/ the amraps

pendlay ss w/ db shoulder press
5x8@205(pen)
5x10@50(db). to light but most the db's were in use

triceps push down (bar) ss w/ db lat raise
3x10@80(tpd)
3x10@25(lat)

Good work bro! Those AMRAPs are still strong after all the preceding volume.

[pastorpritch]

Nice session MGB!
Sometimes you feel in the zone for the amrap sets and sometimes they're tough. 6 and 5 are still damn fine sets. It's a good sign to have similar reps in both sets- strong endurance. I find when I run out of steam the second set will have a big drop in the number of reps

Agreed
I get down sometimes too but all the more motivation to KILL IT next time

Still, nice session bud!

[Getsum]

Wow, fast moving log!

Gratz on the PR's and the videos are awesome. What software do you guys use to edit in those intro scenes, that's really cool stuff?

I've been nursing a pulled/torn calf muscle the past month or so and screwed it back up today. I'm having it checked out at Kaiser in the morning and hopefully they do an MRI so I really know what's going on with it. Tomorrow's leg day is cancelled but I should be able to bench Sunday even if I'm not able to incorporate any leg drive.

[lllDBOlll]

I think you and DBO have convinced me not to back up two weeks. Still undecided on doing Week 5B or redo Week 5 starting on Sunday. Just a difference of one session since I had to redo 5A.



If you get it, let me know how it works for you.

That will be the best way. You will still have gained strength even if you feel you haven't, all comes down to that new max attempt at the end

I looked up that Osteosport - looks good but it's �45 over here, I will wait until I next place an overseas order. Thanks!

macenko 3b- had to drive to 3 bases and 5 gyms to find an open one. winning. couldnt find my rhythm today. no vid because i was at the globo gym



bench-
8x160
6x205
5x220
2x4@235
6x220
5x220. not to happy w/ the amraps

pendlay ss w/ db shoulder press
5x8@205(pen)
5x10@50(db). to light but most the db's were in use

triceps push down (bar) ss w/ db lat raise
3x10@80(tpd)
3x10@25(lat)

Big session mate, the amraprs will come up.

Wow, fast moving log!

Gratz on the PR's and the videos are awesome. What software do you guys use to edit in those intro scenes, that's really cool stuff?

I've been nursing a pulled/torn calf muscle the past month or so and screwed it back up today. I'm having it checked out at Kaiser in the morning and hopefully they do an MRI so I really know what's going on with it. Tomorrow's leg day is cancelled but I should be able to bench Sunday even if I'm not able to incorporate any leg drive.

I use Sony Vegas 11 bud.

Torn calf muscle sounds horrendous!

[Panterabreh]

Excellent benching Woody!

Today was session 2 of macenko, went like this

Barx10
135x2x5
180x8
225x6
245x3x5
225x5
225x5

Unfortunately, gym was crowded when i did 245 sets, but was able to get a vid of my last set with 225... Oh well, better than nothing i guess
Overall sesh didnt feel so great, i was happier with my assistance work (75sx20 on DB bench)

Vid : v=I7yR6mfnQLU Sorry still cant embed

[12ccopeland]

So much strong ITT

[Raigs]

Nice session MGB!
Sometimes you feel in the zone for the amrap sets and sometimes they're tough. 6 and 5 are still damn fine sets. It's a good sign to have similar reps in both sets- strong endurance. I find when I run out of steam the second set will have a big drop in the number of reps

What Woody Said!

Excellent benching Woody!

Today was session 2 of macenko, went like this

Barx10
135x2x5
180x8
225x6
245x3x5
225x5
225x5

Unfortunately, gym was crowded when i did 245 sets, but was able to get a vid of my last set with 225... Oh well, better than nothing i guess
Overall sesh didnt feel so great, i was happier with my assistance work (75sx20 on DB bench)

Vid :Sorry still cant embed

Nice session

[Panterabreh]

What Woody Said!





Nice session

Thanks man

[Woody-5]

Wow, fast moving log!

Gratz on the PR's and the videos are awesome. What software do you guys use to edit in those intro scenes, that's really cool stuff?

I've been nursing a pulled/torn calf muscle the past month or so and screwed it back up today. I'm having it checked out at Kaiser in the morning and hopefully they do an MRI so I really know what's going on with it. Tomorrow's leg day is cancelled but I should be able to bench Sunday even if I'm not able to incorporate any leg drive.

Thanks mate! I use iMovie for my editing.

That torn calf muscle sounds awful.

Excellent benching Woody!

Today was session 2 of macenko, went like this

Barx10
135x2x5
180x8
225x6
245x3x5
225x5
225x5

Unfortunately, gym was crowded when i did 245 sets, but was able to get a vid of my last set with 225... Oh well, better than nothing i guess
Overall sesh didnt feel so great, i was happier with my assistance work (75sx20 on DB bench)

Vid : v=I7yR6mfnQLU Sorry still cant embed

Thanks dude!
Nice session of your own right there to cap off week 1. Reps looked strong in the vid!

So much strong ITT

[img]http://media.tumblr.com/tumblr_maff5kM7Ww1rss9sh.gif[/im g]

lol @ gif