The Macenko's Bench Gangbang 2012

[MakeGoBoom]

real strong showing from everyone. sorry not much time i'm mid transit

[Woody-5]

H

Macenko's Week 1A

Bench Press
45x12
135x5
150x8
190x6
200 for 4 sets of 5
190x5

Notes: First session was harder than I thought it would be. Made it through though! Also hit a set of 340x5 on squats and some T-Bar rows.

Awesome start! First one always feels hard. I dunno if it's the volume or because it looks easy on paper so you're not as into it mentally.

[punkybj]

Happy Thanksgiving weekend everyone

[Woody-5]

Happy Thanksgiving weekend everyone

To you too Punky!

[johnblythe]

Macenko's Week 1A

Bench Press
45x12
135x5
150x8
190x6
200 for 4 sets of 5
190x5

Notes: First session was harder than I thought it would be. Made it through though! Also hit a set of 340x5 on squats and some T-Bar rows.

strong first sesh man, impressive!

[mstatefan91]

With all the volume, it seems like the first workout surprises everyone. You'll adapt quickly though. Nice start man.

Thanks man

H


Awesome start! First one always feels hard. I dunno if it's the volume or because it looks easy on paper so you're not as into it mentally.

I think for me that it was the volume and also that I thought I would kinda breeze through it.

Happy Thanksgiving weekend everyone

You too!

strong first sesh man, impressive!

Thanks brah.

[pastorpritch]

Woh, log moves fast
Great job this week guys, enjoy the food tomorrow (sorry we're late to the table Canadians ... )

[Panterabreh]

I can't wait for session 2 of macenko on saturday, i just want to get done with this easy 1st week so i can get to those amrap sets. on a side note, i hit 175x5 on military presses today, previous PR was 175x4. My progress on military press has been pretty slow lately though... I was wondering if anyone has ever tried to run macenko for military press?

[Woody-5]

I can't wait for session 2 of macenko on saturday, i just want to get done with this easy 1st week so i can get to those amrap sets. on a side note, i hit 175x5 on military presses today, previous PR was 175x4. My progress on military press has been pretty slow lately though... I was wondering if anyone has ever tried to run macenko for military press?

That's some strong OHP work!
I've never heard of anyone running macenko's for OHP, but I don't see why it wouldn't work. I've seen people run OHP on high volume bench programs like smolov jr with decent success.
It would probably be a good idea to knock your max down a fair amount then really monitor how the joints & shoulders are doing to make sure they withstand the volume.

[MatTheCur]

First Macenko's .... IN.

Macenko 1A
Sets in red are considered working sets
Sets in orange are considered PRs

Barbell Bench Press:
--------------------
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
150 lb x 5 reps (+73 pts)

Hanging Straight Leg Raise:
--------------------
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Wasn't too bad, considering it was my first session with this much volume for bench... Thinking about doing GHRs on Macenko days, along with chin-ups (assisted) and possibly some cardio.

All in all, decent! Bar speed was all right through the working sets, but I don't think I rested enough between... Last rep or two for each set had my bar speed slowing a tad.

[Woody-5]

Kickass start my man!

[Raigs]

Awesome start Mat The volume in the program kicks your butt!

[Panterabreh]

That's some strong OHP work!
I've never heard of anyone running macenko's for OHP, but I don't see why it wouldn't work. I've seen people run OHP on high volume bench programs like smolov jr with decent success.
It would probably be a good idea to knock your max down a fair amount then really monitor how the joints & shoulders are doing to make sure they withstand the volume.

Thanks for the advice man! But I'd only be able to OHP once a week, since I'd rather not bench and OHP two days in a row, because one of them would inevitably suffer... And plus, benching and OHP 2x a week seems like it would be too much on my delts. So I think I'll use 90% of my OHP max and run it on Macenko once a week.

[Woody-5]

Thanks for the advice man! But I'd only be able to OHP once a week, since I'd rather not bench and OHP two days in a row, because one of them would inevitably suffer... And plus, benching and OHP 2x a week seems like it would be too much on my delts. So I think I'll use 90% of my OHP max and run it on Macenko once a week.

Are you considering trying this while doing Macenkos for bench?
I'd advise waiting and do the OHP after the bench program. Both simultaneously would be awfully hard on the shoulders & the joints with so much volume

[Getsum]

Welcome man. What's your programming look like?

I just dropped down from sets of 8 to sets of 5. I bench on Sundays (while watching football) and then on Wednesdays to keep it spread apart, really similar to the Mondays and Thursdays recommended in the program. I basically pyramid up to my final set and go for max reps, so it's similar in that regard as well. I don't use percentages of my max though, I just go with what's convenient to get to the last couple of sets which is really my goal or money set. I if I'm able to get my target reps, which 5 right now, I'll add my mirco plates to go up 2.5#.

Anyway, here's what my last few workouts, including my latest PR, looked liked:

11-21-12

Incline Bench- 135x5, 155x5, 185x5
Flat Bench- 205x5, 255x5, 295x5, 312.5x5, 315x5, 335xfail
CGBP- 205x10, 205x10, 205x10
Incline DB Bench- 60x10, 60x10
Flat DB Fly- 25x10, 25x10
Dips- BWx10, BWx10

11-18-12

Incline Bench- 135x5, 155x5, 185x5
Flat Bench- 205x5, 255x5, 285x5, 307.5x5, 310x5
CGBP- 205x10, 205x10, 205x10
Incline DB Bench- 60x10, 60x10
Flat DB Fly- 25x10, 25x10
Dips- BWx10, BWx10

11-14-12

Incline Bench- 135x5, 155x5, 185x5
Flat Bench- 205x5, 255x5, 280x5, 305x5, 307.5x3
CGBP- 205x10, 185x10, 135x20
Incline DB Bench- 60x10, 60x10
Flat DB Fly- 25x10, 25x10
Dips- BWx10, BWx10

11-10-12 330x1


Flat Bench- 135x5, 205x1, 255x1, 305x1, 330x1 (new PR), 335xfail, 285x8, 285x5

That's why when I was reading through this program, it seems like a natural fit for me. I really enjoy the twice a week aspect and have been trying to squat and pull twice a week as well.

Sorry for the long post. The work and progress in here is very inspiring. I'm subbed in for sure.

Happy Thanksgiving People!

[mstatefan91]

Welcome Getsum and great first session Mat! Doing work up in here!

[KenshinH]

Supplements
4 caps Osteo-Sport and 4 caps BioForge upon waking
1.5 scoops Craze + 6 caps X-Factor + 6 caps Peak Beta+ 60 minutes pre


Workout
Wide-Grip Lat Pulldown:
120x8
135x8x2

Barbell Bench Press: (Macenko wk 5 day 1)
45x20
95x8
145x5
185x8
230x6
260x4
275x3x3
245x7 AMRAP

Wide-Grip Pull-Up:
3x10


Notes
* I wanted to get in a late-morning workout before the gym closes at 2 pm for Thanksgiving. I thought it'd be empty, but it was the exact opposite! Everyone else must have thought the same because it was freaking crowded!

* I was redoing Macenko wk 5 day 1, stopped on Monday because of my left elbow. I was very conscious of it today, deliberately going slower on my reps so as to not aggravate it. The elbow's not 100% but felt a lot better than on Monday. I'm happy that I was able to hit the required reps and get through the workout without incident. Now time to rest up and get stronger for Sunday's Macenko session

* Skipped the light squats and rows because I had to get home.

* The gym was too busy for me to take vids. I'll try to get some on Sunday.

HAPPY THANKSGIVING EVERYONE!

[Raigs]

Ken strong benching! I bet going slower on reps made it a lot tougher and a better pump.

Glad the elbow didn't bother you.

[Woody-5]

Strong benching Getsum!


Awesome session Ken- glad to see the elbow is feeling better and you could hit all the reps just a few days later. Enjoy your Thanksgiving!

[Juggernaut0]

Nice benching fellas!

Kenshin: Were any of those weights/sets/reps a PR? What's your PR for 1 set of 275?

[KenshinH]

Getsum - strong strong bench bro! I'd like to be where you are now within a year

Macenko's Week 1A

Good first session man! You'll be used to the volume in no time.

First Macenko's .... IN.

Great start as well!

Ken strong benching! I bet going slower on reps made it a lot tougher and a better pump.

Glad the elbow didn't bother you.

Strong benching Getsum!

Awesome session Ken- glad to see the elbow is feeling better and you could hit all the reps just a few days later. Enjoy your Thanksgiving!

Thanks guys! I was a little worried about it myself

Nice benching fellas!

Kenshin: Were any of those weights/sets/reps a PR? What's your PR for 1 set of 275?

Hey Juggernaut, none of those were PRs. I've done 275x5 a number of times so I guess that's my PR on paper. I've been stronger than that though when I was going for 1RMs.

[johnblythe]

First Macenko's .... IN.

Macenko 1A
Sets in red are considered working sets
Sets in orange are considered PRs

Barbell Bench Press:
--------------------
45 lb x 10 reps (+42 pts)
95 lb x 5 reps (+50 pts)
120 lb x 8 reps (+67 pts)
150 lb x 6 reps (+77 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
160 lb x 5 reps (+78 pts)
150 lb x 5 reps (+73 pts)

Hanging Straight Leg Raise:
--------------------
10 reps (+5 pts)
10 reps (+5 pts)
10 reps (+5 pts)

Wasn't too bad, considering it was my first session with this much volume for bench... Thinking about doing GHRs on Macenko days, along with chin-ups (assisted) and possibly some cardio.

All in all, decent! Bar speed was all right through the working sets, but I don't think I rested enough between... Last rep or two for each set had my bar speed slowing a tad.

great first sesh. what max are you using?

[lllDBOlll]

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

[moshvr]

Welcome to the gang bang!

Good session man

[Woody-5]

Awesome start! Definitely smart to start a little below your max. The program has felt a lot harder to me this time with my max near 300 instead of low 2s like previous runs

[lllDBOlll]

Awesome start! Definitely smart to start a little below your max. The program has felt a lot harder to me this time with my max near 300 instead of low 2s like previous runs

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.

[MatTheCur]

great first sesh. what max are you using?

200lbs. I think I added it in a few posts back... One sec...

Yeah... Here: http://forum.bodybuilding.com/showth...#post981724943

[MakeGoBoom]

just got back to the states, running a day behind, get this up when i hit the gym later. first states workout, fack yeah

[Woody-5]

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.

[Raigs]

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