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!
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11-01-2012, 12:52 PM #1
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,963
- Rep Power: 142829
The Macenko's Bench Gangbang 2012
Last edited by Woody-5; 11-02-2012 at 02:00 AM.
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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11-01-2012, 12:59 PM #2
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11-01-2012, 01:00 PM #3
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11-01-2012, 01:04 PM #4
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11-01-2012, 01:10 PM #5
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11-01-2012, 01:24 PM #6
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11-01-2012, 01:39 PM #7
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11-01-2012, 01:40 PM #8
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11-01-2012, 01:45 PM #9
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11-01-2012, 01:46 PM #10
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11-01-2012, 01:56 PM #11
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11-01-2012, 02:18 PM #12
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!!!Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.ďż˝ - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-01-2012, 02:33 PM #13
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,963
- Rep Power: 142829
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11-01-2012, 02:36 PM #14
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11-01-2012, 02:38 PM #15
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11-01-2012, 02:48 PM #16
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11-01-2012, 04:50 PM #17
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11-01-2012, 05:23 PM #18
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11-01-2012, 05:37 PM #19
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.My “training log”
https://forum.bodybuilding.com/showthread.php?t=178659261
Here to stay motivated and to motivate others
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11-01-2012, 05:48 PM #20
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11-01-2012, 05:50 PM #21
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11-01-2012, 06:31 PM #22
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11-01-2012, 06:39 PM #23
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11-01-2012, 06:49 PM #24
- Join Date: Apr 2009
- Location: Calgary, Alberta, Canada
- Age: 37
- Posts: 5,036
- Rep Power: 38616
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.Training Log - The long overdue comeback: http://forum.bodybuilding.com/showthread.php?t=171218951
*Canadian Crew*
IG: moshvr
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11-01-2012, 06:54 PM #25
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11-01-2012, 08:10 PM #26
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11-02-2012, 02:06 AM #27
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,963
- Rep Power: 142829
Nice work moshvr! strong set, looked nice and controlled- real smooth.
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.
jshaw5, moshvr& MakeGoBoom have all been added to the OP with the rest of the crew!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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11-02-2012, 02:25 AM #28
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11-02-2012, 03:09 AM #29
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11-02-2012, 03:19 AM #30
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42606
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