The Macenko's Bench Gangbang 2012

[KenshinH]

Awesome lifting Woody and Raigs! Those looked like warmup sets

[pastorpritch]

With the bar when you bench

[Woody-5]

Awesome lifting Woody and Raigs! Those looked like warmup sets

Yea buddy! I'm ready for some amrap sets!!

With the bar when you bench

Lol if I try to reverse without touching I'll end up stopping 3" too high

[MakeGoBoom]

Awesome lifting Woody and Raigs! Those looked like warmup sets

seconded

[moshvr]

I'm going to drop out of this for a bit, boys.

Shoulder is still a bit iffy. Don't want to push it too much with "heavy" weight (for me ).

Keep killing it everyone!

[MakeGoBoom]

I'm going to drop out of this for a bit, boys.

Shoulder is still a bit iffy. Don't want to push it too much with "heavy" weight (for me ).

Keep killing it everyone!

stay safe bud

[fittofattofit]

Thursday 11.8.12- Macenko's Week 1B

Bench
230 x 5 (Vid)
230 x 5
230 x 5 (Vid)

Really strong arch and it looked way too easy. Great control on that last set
It's good that you're finally shaking off the cold!

[center]
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

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

You're right Raigs, that 205 was too easy! You looked really solid and that was great control
Nice work on the decline drop set as well

[Woody-5]

Really strong arch and it looked way too easy. Great control on that last set
It's good that you're finally shaking off the cold!

thanks mate!

I'm going to drop out of this for a bit, boys.

Shoulder is still a bit iffy. Don't want to push it too much with "heavy" weight (for me ).

Keep killing it everyone!

That sucks, but definitely a smart choice if your shoulder is bothering. Have you had shoulder issues before?

[Raigs]

Thanks guys. Chest doms are evident this morning.

Mosh stay safe and I hope the shoulder heals up

[moshvr]

thanks mate!



That sucks, but definitely a smart choice if your shoulder is bothering. Have you had shoulder issues before?

Nah. And I don't want to turn it into something more ... I just booked my winter ski trip

[PeterGibbons316]

I'm going to drop out of this for a bit, boys.

Shoulder is still a bit iffy. Don't want to push it too much with "heavy" weight (for me ).

Keep killing it everyone!

Smart.

Rest up and come back strong when you are healthy!

[Juggernaut0]

Get your shoulder healthy mosh.

Great work Woodman and Raigs!

[Ironlife]

Solid benching boys! Great form Raigs probably had 6+ in you there.

Woody my man, benching arch is impressive. Keep it going men

[pastorpritch]

Nah. And I don't want to turn it into something more ... I just booked my winter ski trip

Reps on spread!!!
I was going to say quit whinin' and do some stretches, but what you said is better ...

[moshvr]

Reps on spread!!!
I was going to say quit whinin' and do some stretches, but what you said is better ...

Haha if I didn't have my trip sorted out, I probably would have. Skiing with your shoulder in a sling probably isn't ideal

[MakeGoBoom]

Haha if I didn't have my trip sorted out, I probably would have. Skiing with your shoulder in a sling probably isn't ideal

ah, but sitting in the ski lounge drinking w/ you arm in a sling could be

[jshaw5]

Woody - if you keep making it look so easy, you might have to bump up your max haha

Raigs - 205x2 looked too easy. Nice job with the repout as well.

mosh - tough luck with the shoulder, get that thing better and enjoy the ski trip.

[KenshinH]

Supplements
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:
105x10
120x10
135x10

Barbell Bench Press: (Macenko wk 3 day 2)
45x10
95x8
145x5
185x8
225x6
245x5
260x4x2 (vid)
245x8 AMRAP (vid)
245x7

Pull-Up:
10, 9, 9

Barbell Squat: (Russian wk 4 day 3)
45x5
135x5
225x3
295x3
335x2x6

Pendlay Row:
135x5
155x5
175x5
195x5
210x5
230x5

- FatGripz up to 175

Dips:
BWx15
+35x8
+70x8
+105x8


Notes
* This was a long Thursday night workout. I was pretty tired by the end of this.

* I'm slowly getting my strength back on bench. Felt slightly stronger tonight than last Monday. I tweaked the warmup weights to give a better progression to the work sets. Should be ready for the 275 sets on Monday

* Tonight was also the light squat day for the Russian program. These felt heavy because I had deadlifted the night before. Had little power coming out of the hole

* I've been failing on my bench AMRAP sets halfway up to lockout, and my triceps have felt weak in general. Decided to add weighted dips back in the rotation to help with that. Another issue here may be that I'm doing heavy OHP two nights before and my triceps are not sufficiently recovered for the Macenko volume on Thursdays.

* So it seems that I have a slight cold. The sore throat went away a couple of days ago, but I woke up this morning with a stuffy nose. Doesn't look like it's serious though, but it will have an effect on my endurance.

The video of the workout has two clips - 260 x 4 bench (1 of 2), 245 x 8 bench (AMRAP 1 of 2).


http://www.youtube.com/watch?v=q2gzRY1P1Jc




... Busy Friday is busy. I'll catch up on everyone's logs later on today. TGIF!

[pastorpritch]

Great work despite feeling a little under the weather, way to stick to it and show us up!!

MACENKO BB BENCH
DURING THE LAST THREE SETS I DID REPS OF 50 AB ROTATIONS FOR A TOTAL OF 150
190 x 8
230 x 6
250 x 5, 5, 5
230 x 5
230 x 5
VOLUME = 8950 (9050 Monday)

The rest of the workout is in my log (see sig)

[Woody-5]

Ken- Killer work, those are some fast reps! Nearly had that 9th on the AMRAP set!
Stay healthy mate, those damn colds love to stick around

Pastor- Sick work to finish up week 1!

ah, but sitting in the ski lounge drinking w/ you arm in a sling could be

drinking in the lodge was almost my favorite part of skiing (at least until it was time to pay the bar tab )

Woody - if you keep making it look so easy, you might have to bump up your max haha

haha we'll see, 245 for reps next week, so that's gonna be a bit more of a challenge

Solid benching boys! Great form Raigs probably had 6+ in you there.

Woody my man, benching arch is impressive. Keep it going men

Right on! You hitting up 1B tonight?

[moshvr]

Some more great work from everyone!

drinking in the lodge was almost my favorite part of skiing (at least until it was time to pay the bar tab

Truth

[Raigs]

Ken and pritch you both put some good numbers. Strong work so far in here.

[pastorpritch]

Thank you gentlemen

[KenshinH]

Great work despite feeling a little under the weather, way to stick to it and show us up!!

MACENKO BB BENCH
DURING THE LAST THREE SETS I DID REPS OF 50 AB ROTATIONS FOR A TOTAL OF 150
190 x 8
230 x 6
250 x 5, 5, 5
230 x 5
230 x 5
VOLUME = 8950 (9050 Monday)

The rest of the workout is in my log (see sig)

Thanks pritch! Great job ending your first week on Macenko!

Ken- Killer work, those are some fast reps! Nearly had that 9th on the AMRAP set!
Stay healthy mate, those damn colds love to stick around

Pastor- Sick work to finish up week 1!

drinking in the lodge was almost my favorite part of skiing (at least until it was time to pay the bar tab )

haha we'll see, 245 for reps next week, so that's gonna be a bit more of a challenge

Right on! You hitting up 1B tonight?

Thanks bro. I'm going to try to eat a ton of food and get lots of rest this weekend to kick this thing.

Ken and pritch you both put some good numbers. Strong work so far in here.

Thanks Raigs! Looking forward to your lifts next week. You're almost done with Macenko!

[MakeGoBoom]

another real strong showing from both you guys.... this log is flying

[Juggernaut0]

Great job fellas!

[carnage1985]

Macenko Week 2 Monday

Bench Press

8 x 130
8 x 160
6 x 200
5 x 230 - accidentally jumped straight to 230 - meant to be 215!
4 x 230
4 x 230
4 x 230
8 x 215 [vid] amrap
7 x 200 amrap

Notes: Was feeling very sore from a massive deadlift night the night before but got all the required reps but couldn't match Fridays amarap set.
Also need to start paying attention to sets I keep messing it up!
Form was a bit sloppy with back arch and butt off seat so will try to pay more attention to it.

[Ironlife]

That looked like 225 been thrown around, hows that only 215>

Nice reps!

[carnage1985]

Barbell Bench Press: (Macenko wk 3 day 2)

245x8 AMRAP (vid)

The video of the workout has two clips - 260 x 4 bench (1 of 2), 245 x 8 bench (AMRAP 1 of 2).

Ok I need to be awared on how to add music, writing and edit my youtube vids!!

Also did you plan the music timing with the press it was cool.
nice way to go to fail bro

MACENKO BB BENCH
250 x 5, 5, 5

When will it be my turn for 250 x 5

solid benching!

[carnage1985]

That looked like 225 been thrown around, hows that only 215>

Nice reps!

130 is our base weight ( 2 x 50lb plates plus 25lb bar plus 5lb collars)
then add 2 x 45 plates to equal 220lb (100kg) remove collars (5lb) = 215..