The Macenko's Bench Gangbang 2012

[MakeGoBoom]

real strong showing from all. getting jealous that dudes gyms are grimier then mine lol

[KenshinH]

Thanks Wood

Good job pritch! 250x5 was smooth as butta

Not too late to join in on the action

Or not. Change of plans for tonight, so session #1 will be tomorrow morning instead.

Nice work Ken, strong repout on 245 after the 260 sets.

Nice start pritch, 250x5 looked nice and easy for you.

Thanks bro! Smash the bench tomorrow!

[pastorpritch]

LOL
Thanks Ken ... and looks can be deceiving!

[Raigs]

Pritch Nice session! Always some good benching from you

[pastorpritch]

Thanks Raigs
Looking forward to some PRs in the near future

[punkybj]

So much work going on in here, lots of chest work!

[GinjaNinja85]

Not too late to join in on the action

Ha if only. Probably not a good idea. I'll be starting a cut in the next few weeks which is sure to rule out any decent bench progress.

LOL
Thanks Ken ... and looks can be deceiving!

That was a solid looking set though pritch, good work

[moshvr]

Nice session Pastor!

[PeterGibbons316]

Nice work guys, makin 250/255 look like kiddie weight!


I benched today.........I miss benching heavy

[pastorpritch]

Thanks all, looking forward to reps at 300+

[pastorpritch]

Thanks carnage!

[Ironlife]

FULL SCREEN, 1080p FELLAS

Ken and Iron great work guys!
I feel like I already need to catch up

Thanks man

and to your workout above......

Monster session to start IL! Bench reps looked good
Strong accessory work after the fact, 270 doubles on the CGBP FTW!

Thanks my man!, getting some good work into the body

Nice start to the program ILO. 255 is too damn light for you. Nice "light" CGBP doubles with my bench max

Cheers mate, first set was heavy enough but got easier luckily!

Lulz Should have repped that CGBP to failure, might have hit 4

Good sh!t man! 255x5 looked too easy

Before Macenko, I'd only gone up to triples for work sets for a long time, so I'm also relearning how to rep. From the vids, I can easily tell when my endurance drops off after about 4 reps

Interesting that you're on the Russian program for squats. Is it this one? http://www.joeskopec.com/ruspeak.html. I'm on the "6 sets of 5 reps" week.

Yeah you know that feel too, the weight isnt so much heavy its just the muscles and motor units dont know what to do after rep 3 lol.

Got easier though.

Yeh bro doing the russian peaking program, did it last time and gained well. How u findin it

[KenshinH]

[youtube]FWTTSKCSt2Q[youtube]

FULL SCREEN, 1080p FELLAS



Thanks man

and to your workout above......

[IMG]http://i50.tinypic.com/2ushb47.jpg[IMG]

Thanks my man!, getting some good work into the body


Cheers mate, first set was heavy enough but got easier luckily!

Lulz Should have repped that CGBP to failure, might have hit 4


Yeah you know that feel too, the weight isnt so much heavy its just the muscles and motor units dont know what to do after rep 3 lol.

Got easier though.

Yeh bro doing the russian peaking program, did it last time and gained well. How u findin it

Nice vid bro

Regarding the Russian program, I like it a lot for squats. The first time I ran it, I gained 30 lbs on my squat and improved my form quite a bit. I'm hoping for at least the same gain this time.

[Ironlife]

Nice vid bro

Regarding the Russian program, I like it a lot for squats. The first time I ran it, I gained 30 lbs on my squat and improved my form quite a bit. I'm hoping for at least the same gain this time.

I gained 30lb also.

Im hopin for 20

[Woody-5]

5 star vid mate

[Juggernaut0]

Some good weight for the first week Pastor. Nice job.

[Ironlife]

5 star vid mate

Dat ass!

[BabyOilBrah]

too much top notch benching in here to keep up with.

[pastorpritch]

Thanks guys

We are off to a great start!!! With all this motivation we might blow past our goals

[jshaw5]

Macenko Bench Workout 1A

Barbell Bench Press:
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
135 lb x 5 reps (+66 pts)
165 lb x 8 reps (**** pts)
202.5 lb x 6 reps (+110 pts)
215 lb x 5 reps (+113 pts) vid
215 lb x 5 reps (+113 pts)
215 lb x 5 reps (+113 pts)
215 lb x 5 reps (+113 pts) vid
202.5 lb x 5 reps (+104 pts)
Not feeling it today. After 165, everything felt heavier than it should have. The last rep on the first 3 sets of 215 was a bit of a grinder, especially set 3. Set 4 was noticeably easier. Glad today didn't have any AMRAP sets.


Close-Grip Barbell Bench Press:
135 lb x 8 reps (+75 pts)
As I was unloading the bar, I stripped it down to a plate on each side and said why the hell not? Didn't have enough time to do more than one set though.

[Ironlife]

Solid damn sets at 215, smooth and looked easy!

[Juggernaut0]

The first Macenko workout called for 215? Pretty heavy for the first week. Interesting.

[Woody-5]

Negged for being the last one to post a workout

Solid start, the worksets feel heavier than usual because of getting used to the extra reps beforehand with the 6 & 8 rep sets. We'll adjust fast tho!

[pastorpritch]

Good work man; like Wood said we'll "adjust"

[Raigs]

Nice work Jshaw. Saying its heavy and still making it look easy. What's with 202.5?

[jshaw5]

Solid damn sets at 215, smooth and looked easy!

Thanks man.

Nice squatting jshaw.

The first Macenko workout called for 215? Pretty heavy for the first week. Interesting.

LOL I didn't post my squats in here

Yeah, it starts off at 80% in week 1, and gets high pretty quick. By week 4, I'll be attempting to rep more than I ever have before.

Negged for being the last one to post a workout

Solid start, the worksets feel heavier than usual because of getting used to the extra reps beforehand with the 6 & 8 rep sets. We'll adjust fast tho!

Haha I was going to start Monday, didn't want to get out of bed at 5am, so I pushed it back to Tuesday. Then some scheduling issues came up with the wife, so I had to push it back again.

Yeah maybe you're right. I didn't anticipate having any problems with the volume after going through a cycle of Smolov Jr followed by a couple months of Texas Method. This was somewhere in the middle, a lot tougher than TM volume day, but those 10x3 days on Smolov Jr were brutal. Next week should be interesting, I've never done a single AMRAP set before

[Juggernaut0]

LOL I didn't post my squats in here

Yeah, it starts off at 80% in week 1, and gets high pretty quick. By week 4, I'll be attempting to rep more than I ever have before.

I just copied and pasted from your journal. lol

[MakeGoBoom]

strong showing out of the gate j.

[jshaw5]

I just copied and pasted from your journal. lol

Haha yeah I noticed that after I posted in here.

strong showing out of the gate j.

Thanks man.

[KenshinH]

Good work jshaw! Where was the grinder in the first set again?