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  1. #181
    Registered User jshaw5's Avatar
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    Originally Posted by KenshinH View Post
    Good work jshaw! Where was the grinder in the first set again?
    Hahaha I actually thought the same thing after I played it back. For me, bench always feels 10x harder than it looks when I play it back. Thanks.
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  2. #182
    Cyber Bully MakeGoBoom's Avatar
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    copy from log....

    5,3,1 week 4- flash........... boredom! savior of the universe!
    macenko week 1 day 2- gave up on trying to get a wider grip. worked my old grip and locking down form

    bench-(macenko)
    8x165
    6x205
    3x5@220. these felt a lot cleaner today. only had to force 1 rep because i dropped the bar to low down my chest. need to stop doing that.
    5x205
    5x205

    pendlay row ss w/ seated db shoulder press
    3x10@185(row) dropped weight and sets for deload
    3x10@50(db) see above

    triceps press down (bar) ss w/ db lat raises
    3x10@?(tpd). all the plates but 4
    3x10@20(lat). did both arms simultaneous today. still like single arm better. both exercises lowered for deload

    seated calf raise-
    5x10@90. havent done these in forever. had the machine figured why not.
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

    log- http://forum.bodybuilding.com/showthread.php?t=147658573
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  3. #183
    Registered User fittofattofit's Avatar
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    Originally Posted by KenshinH View Post
    Barbell Bench Press: (Macenko wk 3 day 1)
    260x4x3 (vid)
    245x7 AMRAP (vid)

    Great strength and speed. 260 looked easy for you

    Originally Posted by Ironlife View Post

    Bench Press
    125x6
    190x8
    235x6
    255x5 <--- lol'd almost failed rep 3, body forgot how to go over 3 reps.
    255x5 <--- much cleaner
    255x5 <--- ahhh easy
    255x5 <--- vid, kinda clean bit bouncy
    230x5
    Generally pretty light weight, but had to re learn quickly how to rep bench instead of just doing singles and doubles.

    I don't know about 'bouncy'.......the form looked perfect from what I could see
    Strong benching ---- have you been doing sheiko recently if you've got used to low rep sets?

    Originally Posted by pastorpritch View Post


    MACENKO STYLE BB BENCH PRESS
    VIDEO BELOW
    190 x 8
    230 x 6
    250 x 5, 5, 5, 5
    230 x 5
    VOLUME = 9050

    VIDEO

    Pritch, you know that those 250 reps looked way too easy for you!

    Originally Posted by jshaw5 View Post
    Macenko Bench Workout 1A

    Barbell Bench Press:
    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)[/B]
    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.
    You had a great arch and a solid platform. All the reps looked really good to me

    Originally Posted by MakeGoBoom View Post
    copy from log....

    5,3,1 week 4- flash........... boredom! savior of the universe!
    macenko week 1 day 2- gave up on trying to get a wider grip. worked my old grip and locking down form

    bench-(macenko)
    8x165
    6x205
    3x5@220. these felt a lot cleaner today. only had to force 1 rep because i dropped the bar to low down my chest. need to stop doing that.
    5x205
    5x205
    Strong benching


    Everyone is nailing some big lifts here guys and going by the form, there's plenty of progression going to happen!
    "Better to wear out than rust out!"

    Jane Fonda helped me to rediscover my core. ..... thanks for that Ken :rolleyes:

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  4. #184
    The All-American American Woody-5's Avatar
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    Solid benching MGB!
    How wide of a grip were you using?
    ERGOBLAST Log: http://forum.bodybuilding.com/showthread.php?t=163399851

    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  5. #185
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by Woody-5 View Post
    Solid benching MGB!
    How wide of a grip were you using?
    thx dude. standard oly clean grip, almost all my presses are. i sustained a pretty good shoulder injury/spinal compression a couple deployments ago. i couldnt even train weights for year or so. actually just getting back into slow lifting after a couple years of crossfit/oly. all my form has fallen to garbage on slow lifting. it'll come back though. no way i was going for surgery on my spine, or shoulder for that matter
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  6. #186
    Registered User Raigs's Avatar
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    Nice benching MGB 205. Will have to watch idea later to see what you mean by dropping it to low on chest.
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  7. #187
    Can't wait for Novate KenshinH's Avatar
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    Originally Posted by MakeGoBoom View Post
    copy from log....

    5,3,1 week 4- flash........... boredom! savior of the universe!
    macenko week 1 day 2- gave up on trying to get a wider grip. worked my old grip and locking down form

    bench-(macenko)
    8x165
    6x205
    3x5@220. these felt a lot cleaner today. only had to force 1 rep because i dropped the bar to low down my chest. need to stop doing that.
    5x205
    5x205
    Good job bro. Sounds like you're getting used to the volume already

    Originally Posted by fittofattofit View Post
    Great strength and speed. 260 looked easy for you

    I don't know about 'bouncy'.......the form looked perfect from what I could see
    Strong benching ---- have you been doing sheiko recently if you've got used to low rep sets?

    You had a great arch and a solid platform. All the reps looked really good to me

    Strong benching

    Everyone is nailing some big lifts here guys and going by the form, there's plenty of progression going to happen!
    Thanks fit! It'd be awesome if we all stay healthy and hit PRs at the end of Macenko
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  8. #188
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by Raigs View Post
    Nice benching MGB 205. Will have to watch idea later to see what you mean by dropping it to low on chest.
    yeah sorry ugly wording. i'm still at that point where i have to focus on my lift pretty hard. when my concentration breaks instead of landing right below the nipple area it goes down lower on my rib cage. kills my uplift and forces me to grind it w/ my shoulders/tri's instead of chest

    thx ken, yeah it's coming along. my body adjust pretty rapidly to things, i luck out in that department
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  9. #189
    'Defiant to Injuries' Ironlife's Avatar
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    Great work MGB, especially good feeling when the weight and reps feel easier the next workout!
    ~~~~~~~~~~
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  10. #190
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by Ironlife View Post
    Great work MGB, especially good feeling when the weight and reps feel easier the next workout!
    thx dude, and yeah it is
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  11. #191
    Registered User moshvr's Avatar
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    Good session MGB ... I have the same problem sometimes with going too low. Pain in the arse!
    Training Log: http://forum.bodybuilding.com/showthread.php?t=147987693

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  12. #192
    fake it till i make it johnblythe's Avatar
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    who has a spreadsheet for this? google sure doesn't. hook me up!
    A better read than 50 Shades of Gray and Twilight combined, srsbrah: http://tinyurl.com/jblylifts

    CURRENT GOAL: 1100+ (reached 04/11); 1150+, < 14%
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  13. #193
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by moshvr View Post
    Good session MGB ... I have the same problem sometimes with going too low. Pain in the arse!
    yeah man it's a set ender if you have weight on the bar

    Originally Posted by johnblythe View Post
    who has a spreadsheet for this? google sure doesn't. hook me up!
    the links in the OP homie
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  14. #194
    Registered User jshaw5's Avatar
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    Originally Posted by johnblythe View Post
    who has a spreadsheet for this? google sure doesn't. hook me up!
    http://www.j-shaw.com/macenko.xlsx
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
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  15. #195
    Off the wagon PeterGibbons316's Avatar
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    Originally Posted by KenshinH View Post
    245x7 AMRAP (vid)
    Finally got around to watching the vid - nice work man. Everything looks so tight and solid, jelly.
    My Journal (RIP 05/11 - 09/13):
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  16. #196
    The All-American American Woody-5's Avatar
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    Originally Posted by johnblythe View Post
    who has a spreadsheet for this? google sure doesn't. hook me up!
    I've got an excel sheet at work. PRime minister me your email and ill send it after work
    ERGOBLAST Log: http://forum.bodybuilding.com/showthread.php?t=163399851

    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  17. #197
    Registered User jshaw5's Avatar
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    Originally Posted by Woody-5 View Post
    I've got an excel sheet at work. PRime minister me your email and ill send it after work
    Or he could click the link I just posted for a better version I think I took the spreadsheet you sent me, cleaned it up a bit, and added the ability to change the weight intervals if you want to microload.
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  18. #198
    The All-American American Woody-5's Avatar
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    Originally Posted by jshaw5 View Post
    Or he could click the link I just posted for a better version I think I took the spreadsheet you sent me, cleaned it up a bit, and added the ability to change the weight intervals if you want to microload.
    Lol when I post from work there's usually 3 new replies by the time I hit send
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  19. #199
    Can't wait for Novate KenshinH's Avatar
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    Originally Posted by PeterGibbons316 View Post
    Finally got around to watching the vid - nice work man. Everything looks so tight and solid, jelly.
    Thanks man. I've checked out your log a couple of times. Strong numbers! I kinda skimmed it so didn't catch why your bench numbers are out of whack with everything else ... Shoulder or chest injury?
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  20. #200
    Off the wagon PeterGibbons316's Avatar
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    Originally Posted by KenshinH View Post
    Thanks man. I've checked out your log a couple of times. Strong numbers! I kinda skimmed it so didn't catch why your bench numbers are out of whack with everything else ... Shoulder or chest injury?
    Shoulder injury 7/23, just now getting back to it and starting very light.
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  21. #201
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    Tomorrow marks the second go in the first week of Macenko for me
    Just had a crazy solid shoulder day today too ... tomorrow should be interesting
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  22. #202
    Former Bench Jockey FastCatChamp's Avatar
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    Great start boys.

    I will get Week 3 Session 2 today.

    If I ever get any solid computer time I will chime in a bit in here.
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  23. #203
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    Ironlife: STRONG pressing brah! ...and awesome vid post Keep it up!
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  24. #204
    The All-American American Woody-5's Avatar
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    Thursday 11.8.12- Macenko's Week 1B


    100x better session than Monday's showing. The cold is nearly gone, my calorie intake is back up and I've gotten some good sleep the past 2-3 nights. As a result, bench was way easier, barely broke a sweat busting out the work sets. Bring on week 2!

    Bench
    45 x 10
    135 x 5
    175 x 8
    220 x 6
    230 x 5 (Vid)
    230 x 5
    230 x 5 (Vid)
    220 x 5
    220 x 5
    Gravy reps throughout.

    Shoulder Shocker
    25/15s/15s x 10/10/10 reps (x 2 sets)
    delts are taking a pounding with all the heavy pressing, so I just want to hit a couple light sets of these for a little iso work

    Reverse Flies
    22.5s x 10
    22.5s x 10
    22.5s x 10

    Resistance Band Crossovers
    x10
    x10
    x10
    Looped a couple resistance bands around some support beams in my basement, stood inbetween and bam: just like cable crossovers. Got a kickass squeeze in the pecs doing these. Love it, why didn't I think of it sooner?

    ERGOBLAST Log: http://forum.bodybuilding.com/showthread.php?t=163399851

    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

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  25. #205
    Registered User pastorpritch's Avatar
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    Nice job Wood!
    Great motivation for me for tomorrow

    STOP hitting your chest though!
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  26. #206
    Registered User Raigs's Avatar
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    Week 7 Session 2!


    PRE
    1 scoop Fahrenheit nutrition Volatile
    Intra
    1 scoop Endurance (last serving till next month :/ oh Amino AMMO where art thou!)
    4 pills Fahrenheit nutrition Flexible
    POST
    True Nutrition Protein Mint Choc Chip


    Macenko Bench Week 7 session 2
    135x8
    155x6
    175x4
    185x3
    195x2
    205x2(VIDEO)
    175x7 ( I went to re adjust with the bar in hand and I just wasted to much time and It wasnt well)

    Decline
    175x6
    205x4,3,3 (Rep PRs)
    185x6
    DS(Video)
    185x5
    165x5
    155x5
    135x6

    Flat Flies
    25x15x2

    Skulls
    75x10x3

    Tricep Bench Dips
    45#x15x3

    Pushups
    15,10 (was done here)

    Leg Raises/SS/Calf Raises
    25/135x15
    25/225x15
    25/300x10 (went for set 3 and my calves were so Pumped I almost fell standing up)


    Notes
    -205x2 was to easy :/ so I just kept going on with the declines.
    -Pump was insane a few days off volatile really showed me how much I missed it and the pumps!
    -I slowed down all the reps on the Flat bench and the 205 decline. Going to try and do that all the time.


    205x2


    Decline DS
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  27. #207
    Registered User Raigs's Avatar
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    Nice benching Woody! Glad is felt easier it looked alot better as well. You got a huge arch going on!
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  28. #208
    Registered User moshvr's Avatar
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    Great job Wood and Raigs!

    I'll update with my session tonight.
    Training Log: http://forum.bodybuilding.com/showthread.php?t=147987693

    IG: moshvr
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  29. #209
    The All-American American Woody-5's Avatar
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    Originally Posted by FastCatChamp View Post
    Great start boys.

    I will get Week 3 Session 2 today.

    If I ever get any solid computer time I will chime in a bit in here.
    Awww yea! Glad to see you drop in! Hopefully you can get some free time to post your sessions!

    Originally Posted by pastorpritch View Post
    Nice job Wood!
    Great motivation for me for tomorrow

    STOP hitting your chest though!
    Thanks mate!
    you mean with the bar when I bench or with the accessory moves?

    Originally Posted by Raigs View Post
    Nice benching Woody! Glad is felt easier it looked alot better as well. You got a huge arch going on!
    Thanks dude! Solid session you put up as well! Nice decline PRs right after!
    haha I can usually get a pretty good arch going. I can get arch even more than I do, but I'll be more prone to lower back cramps during the set

    Originally Posted by moshvr View Post
    Great job Wood and Raigs!

    I'll update with my session tonight.
    Thanks dude!
    ERGOBLAST Log: http://forum.bodybuilding.com/showthread.php?t=163399851

    PRs: Back Squat- 405x1 / Front Squat- 275x1/ Bench- 315x1 / Deadlift- 505x1

    NEW Journal!! Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  30. #210
    Registered User jshaw5's Avatar
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    Nice work Woody and Raigs, you guys are making it look easy.
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    175 (385) / 115 (253) / 197.5 (435)

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