The Macenko's Bench Gangbang 2012

[jshaw5]

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.

[MakeGoBoom]

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.

[fittofattofit]

Barbell Bench Press: (Macenko wk 3 day 1)
260x4x3 (vid)
245x7 AMRAP (vid)

Great strength and speed. 260 looked easy for you

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?

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!

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

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!

[Woody-5]

Solid benching MGB!
How wide of a grip were you using?

[MakeGoBoom]

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

[Raigs]

Nice benching MGB 205. Will have to watch idea later to see what you mean by dropping it to low on chest.

[KenshinH]

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

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

[MakeGoBoom]

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

[Ironlife]

Great work MGB, especially good feeling when the weight and reps feel easier the next workout!

[MakeGoBoom]

Great work MGB, especially good feeling when the weight and reps feel easier the next workout!

thx dude, and yeah it is

[moshvr]

Good session MGB ... I have the same problem sometimes with going too low. Pain in the arse!

[johnblythe]

who has a spreadsheet for this? google sure doesn't. hook me up!

[MakeGoBoom]

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

who has a spreadsheet for this? google sure doesn't. hook me up!

the links in the OP homie

[jshaw5]

who has a spreadsheet for this? google sure doesn't. hook me up!

http://www.j-shaw.com/macenko.xlsx

[PeterGibbons316]

245x7 AMRAP (vid)

Finally got around to watching the vid - nice work man. Everything looks so tight and solid, jelly.

[Woody-5]

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

[jshaw5]

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.

[Woody-5]

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

[KenshinH]

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?

[PeterGibbons316]

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.

[pastorpritch]

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

[FastCatChamp]

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.

[jeezyreezy]

Ironlife: STRONG pressing brah! ...and awesome vid post Keep it up!

[Woody-5]

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?

[pastorpritch]

Nice job Wood!
Great motivation for me for tomorrow

STOP hitting your chest though!

[Raigs]

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

[Raigs]

Nice benching Woody! Glad is felt easier it looked alot better as well. You got a huge arch going on!

[moshvr]

Great job Wood and Raigs!

I'll update with my session tonight.

[Woody-5]

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!

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?

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

Great job Wood and Raigs!

I'll update with my session tonight.

Thanks dude!

[jshaw5]

Nice work Woody and Raigs, you guys are making it look easy.