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  1. #1
    The All-American American Woody-5's Avatar
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    The Macenko's Bench Gangbang 2012






    The Macenko's bench program is 8 weeks long, 2 bench sessions a week with a new 1RM in week 9 for those who work for it! It's been run successfully by several posters on this site, most reaping in the neighborhood of a 20 pound gain on their 1RM
    Link: http://www.bigcat844.com/bench-workout.html



    Woody-5
    Actual Max: 300x1
    Max used for program: 285
    Goal: 315
    Start Date: 11/5
    Thoughts: 3 plates or bust!

    Ironlife
    Actual Max: TBD
    Max used for program: TBD
    Goal:
    Start Date: 11/5
    Thoughts:

    KenshinH
    Actual Max: 315
    Max used for program: 305
    Goal: 335
    Start Date: Already in Progress!
    Thoughts: in for sore elbows, joint supps, and BioFreeze!

    Raigs
    Actual Max: 225
    Max used for program: 205
    Goal: 225x3
    Start Date: Already in Progress!
    Thoughts: Programs is doing great so far. Im already higher on reps on 185 before I started

    carnage1985
    Actual Max: 270
    Max used for program: 270
    Goal: 300
    Start Date: Already in Progress!
    Thoughts: I hope this works!

    pastorpritch
    Actual Max: 310
    Max used for program: 310
    Goal: 340
    Start Date: 11/5
    Thoughts: None at the moment! Just looking forward to it

    jshaw5
    Actual Max: 270
    Max used for program: 270
    Goal: 315
    Start Date: 11/5ish
    Thoughts: 3 plates before Woody!!!

    moshvr
    Actual Max: 225
    Max used for program: 225
    Goal: 250x3ish
    Start Date: 11/1
    Thoughts: Going to use this to get closer to my goal of 275lb bench.

    MakeGoBoom
    Actual Max:275
    Max used for program:275
    Goal: 300+
    Starting Date:11/5
    Thoughts:apples



    Possible Wildcards Entries:

    FastCatChamp (Currenty MIA)


    Good luck to all! Push hard and stay healthy!
    Last edited by Woody-5; 11-02-2012 at 02:00 AM.
    PRs: Back Squat- 410x1 / Front Squat- 315x1/ Bench- 325x1 / Deadlift- 505x1

    Tag team journal vs communism:
    http://forum.bodybuilding.com/showthread.php?t=167392181

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  2. #2
    the battousai KenshinH's Avatar
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    1rd
    ## They mad I'm asian n not jucing Crew
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  3. #3
    All in carnage1985's Avatar
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    Inn
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  4. #4
    Registered User moshvr's Avatar
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    Interesting ... thinking how to incorporate into routine now ...
    Training Log - The Cube Method: http://forum.bodybuilding.com/showthread.php?t=164269981

    *Canadian Crew*

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  5. #5
    ____( ͡ ͜ʖ ͡)__________ BabyOilBrah's Avatar
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    IF Autism Crew

    Log: http://forum.bodybuilding.com/showthread.php?t=161413673
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  6. #6
    Registered User Raigs's Avatar
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    In!!! I'll repost my work out for today later In here.
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  7. #7
    Is It Gymtime Yet? pastorpritch's Avatar
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    aww yeah
    NEW Journal: http://forum.bodybuilding.com/showthread.php?t=167114151

    Personal Bests (raw):
    Bench : 310
    Squat : 380
    Deadlift : 450
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  8. #8
    Registered User moshvr's Avatar
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    I'm in! Lets see how this goes
    Training Log - The Cube Method: http://forum.bodybuilding.com/showthread.php?t=164269981

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  9. #9
    ...I been here for years. velocityrob's Avatar
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    Thumbs up

    Will be sitting on the bench, watching the big boys.
    *Ronnie Coleman Signature Series Rep
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  10. #10
    Registered User fittofattofit's Avatar
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    It'll be great to see how this goes! I'm looking forwards to seeing all the 30lb bumps on the 1RMs in 8 weeks
    "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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  11. #11
    Cyber Bully MakeGoBoom's Avatar
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    need to fix me bench anyway..... in
    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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  12. #12
    Registered User jshaw5's Avatar
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    You can add me to the first post sheriff woody. I'm not sure what days I'll be doing it, but I'll probably start sometime next week.

    jshaw5
    Actual Max: 270
    Max used for program: 270
    Goal: 315
    Start Date: 11/5ish
    Thoughts: 3 plates before Woody!!!
    Texas Method Log - http://tinyurl.com/jshaw5

    Meet PR's
    200 (441) / 125 (275) / 215 (474)

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves. - Rip
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  13. #13
    The All-American American Woody-5's Avatar
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    Originally Posted by moshvr View Post
    I'm in! Lets see how this goes
    Originally Posted by MakeGoBoom View Post
    need to fix me bench anyway..... in
    Originally Posted by jshaw5 View Post
    [img]http://images1.fanpop.com/images/image_uploads/Cover-bring-it-on-in-it-to-win-it-1127900_419_277.jpg[/i mg]

    You can add me to the first post sheriff woody. I'm not sure what days I'll be doing it, but I'll probably start sometime next week.

    jshaw5
    Actual Max: 270
    Max used for program: 270
    Goal: 315
    Start Date: 11/5ish
    Thoughts: 3 plates before Woody!!!

    Awww yea! I'll make an edit later on and add you fellas in!
    PRs: Back Squat- 410x1 / Front Squat- 315x1/ Bench- 325x1 / Deadlift- 505x1

    Tag team journal vs communism:
    http://forum.bodybuilding.com/showthread.php?t=167392181

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  14. #14
    Cyber Bully MakeGoBoom's Avatar
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    Originally Posted by Woody-5 View Post
    Awww yea! I'll make an edit later on and add you fellas in!
    word...
    Last edited by MakeGoBoom; 11-01-2012 at 02:45 PM.
    The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton

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  15. #15
    the battousai KenshinH's Avatar
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    Originally Posted by jshaw5 View Post


    You can add me to the first post sheriff woody. I'm not sure what days I'll be doing it, but I'll probably start sometime next week.

    jshaw5
    Actual Max: 270
    Max used for program: 270
    Goal: 315
    Start Date: 11/5ish
    Thoughts: 3 plates before Woody!!!
    I love the confidence here!
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  16. #16
    Sewer King ampUP11's Avatar
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    In like flint.
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  17. #17
    Registered User Raigs's Avatar
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    Jshaw5 lol 3 plates
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  18. #18
    Registered User HunterMC6's Avatar
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    Thoughts: 3 plates before Woody!!!
    haha awesome! In for motivation.
    Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg

    Nursing a hip injury back to health

    "Don't give up, don't ever give up" - Jimmy V
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  19. #19
    Registered User Raigs's Avatar
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    First workout


    PRE
    1 scoop Fahrenheit nutrition Volatile
    Intra
    1 scoop Endurance
    4 pills Fahrenheit nutrition Flexible
    POST
    True Nutrition Protein Mint Choc Chip


    Bench week 6 Session 2
    135x8
    145x6(I forgot a 10 on one side)
    175x4
    185x3x2 (SLow reps they felt good)
    175x8
    155x10

    Decline
    155x5
    185x5
    205x4
    225x2(Just above the chest)

    Decline CGBP
    135x8x2

    Bench Dips
    15x3

    Notes
    -Went in there and did what I had to do and got out. I wanted more but my body says its rest time.
    -Week 7 bench coming up 195 for sets is up next


    Dont know how we doing this. But your going to get my whole workout for that day posted in here as well. Will Start with videos on Monday with my next session.
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  20. #20
    The All-American American Woody-5's Avatar
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    Excellent work Raigs
    Lots of follow up pressing with the decline and CG, good chit!
    PRs: Back Squat- 410x1 / Front Squat- 315x1/ Bench- 325x1 / Deadlift- 505x1

    Tag team journal vs communism:
    http://forum.bodybuilding.com/showthread.php?t=167392181

    Journal- Got Wood 2:
    http://forum.bodybuilding.com/showthread.php?t=156436443
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  21. #21
    the battousai KenshinH's Avatar
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    Looks good bro. I'm just going to paste my whole workout in here as well.
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  22. #22
    Is It Gymtime Yet? pastorpritch's Avatar
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    Looks like KenshinH and I are going for the highest max ... but I'm going to beat him by 5lbs
    NEW Journal: http://forum.bodybuilding.com/showthread.php?t=167114151

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    Bench : 310
    Squat : 380
    Deadlift : 450
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  23. #23
    Registered User Raigs's Avatar
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    Thanks guys. Can't wait to see some of the other numbers you guys put up.
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  24. #24
    Registered User moshvr's Avatar
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    Here's mine in here copied from my log...

    November 1 - Macenko's Week 1, Session 2

    OK so I jumped in with some guys on Macenko's bench routine. So here it is. Bench twice a week and since I did a similar routine on Monday of this week already I just jumped into session 2. I'm using 225lb as my max for this routine and I'm hoping to hit 250lbs for a few reps after 8 weeks.

    Bench
    Couple warm up sets and then jumped into it.

    1 @ 135lb x 8 reps
    1 @ 170lb x 6 reps
    3 @ 180lb x 5 reps
    2 @ 170lb x 5 reps

    Filmed my last set of 180lb press. Let me know what you think.



    WG Pull Ups
    3 @ BW x 10
    Did a hold at the top of the last two reps on each set. Just wanted to throw something else into the workout.

    Felt great tonight. I think I'm going to like this program.
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  25. #25
    Is It Gymtime Yet? pastorpritch's Avatar
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    Looking good man, strong powerlifting form on the bench
    NEW Journal: http://forum.bodybuilding.com/showthread.php?t=167114151

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    Bench : 310
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    Deadlift : 450
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  26. #26
    the battousai KenshinH's Avatar
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    Originally Posted by pastorpritch View Post
    Looks like KenshinH and I are going for the highest max ... but I'm going to beat him by 5lbs
    I have a feeling Ironlife will have us both beat if he enters You also didn't leave any wiggle room between your training max and your actual max. Very confident

    @moshvr, good-looking set! Looked too easy
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  27. #27
    The All-American American Woody-5's Avatar
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    Nice work moshvr! strong set, looked nice and controlled- real smooth.

    Originally Posted by pastorpritch View Post
    Looks like KenshinH and I are going for the highest max ... but I'm going to beat him by 5lbs
    Originally Posted by KenshinH View Post
    I have a feeling Ironlife will have us both beat if he enters You also didn't leave any wiggle room between your training max and your actual max. Very confident
    Lol it's on now!
    IL will definitely be here, I believe he's just waiting for this week's training to finish before he decides on his starting max.



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  28. #28
    Registered User Raigs's Avatar
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    Nice looking bench session moshvr
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  29. #29
    'Defiant to Injuries' Ironlife's Avatar
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    Great thread woody! In mate!

    ~~~~~~~~~~
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  30. #30
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by KenshinH View Post
    I have a feeling Ironlife will have us both beat if he enters
    Hah, bad thing is ill probably only see a 10lb gain from this, but at this point in time ill grab a 10lb gain with both hands
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