Wow awesome job not giving up on this! Fuk yeah! That got me psyched up!
I'm bookmarking this sh!t next to Woody's 500 pull + 300 bench vid as pure motivation
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My Macenko summary -
Recent max before starting: 315
Training max: 310
Everything was going well on Macenko into the 3rd and 4th weeks. That was when I started getting health issues - a small cold first, and then elbow pain from squatting, and then another small cold. Each of these set me back. I ended up repeating almost 2 weeks' worth of Macenko workouts and never caught up to the progression of the program. By the last workout, I was close to, if not back at, my recent max, but certainly not stronger than that.
In conclusion, Macenko was a wash. Of course, that had everything to do with my issues and not with the program, so I can't say that it doesn't work for me. I will likely run it again in the future, but with the following conditions:
* Start at least 10-15 lbs below a recent max or estimated max.
* Run in the summer when there's less chance of getting sick.
* Limit or eliminate any upper body pressing work - OHP, CGBP, dips, etc.
* (Possibly) limit the volume work up to the top work set.
Anecdotally, the program seems to work well. Most of the guys here made gains and my training partner - who ran it with me - got 20 lbs and a PR out of it
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01-21-2013, 11:10 PM #1141
- Join Date: Oct 2009
- Location: California, United States
- Posts: 10,243
- Rep Power: 176120
## chillin at home crew
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01-22-2013, 06:07 AM #1142
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