|02-24-2012, 09:43 PM||#641|
Added Belt and wraps
315x1 x 2 sets. beltless. Just because...
Set of 20.
PR! Set of 10.
HS Seated Calf Raises
85x10 x 2 sets
Awesome workout! PR Fest!!!
|02-24-2012, 11:27 PM||#645|
Bearded Beast of Duloc
|02-27-2012, 09:32 PM||#646|
275x5 x 2 sets.
Added 1 board
Added 2 board
380x2. Too heavy for a starting weight on this setup. Will work 370 next week and go from there.
405x3. Easy weight.
195x5 x 10 sets
Body builder bench- feet up.
cable tricep extensions
50x50, 25x50 continuos set, rest paused.
Couple cheating reps with 115
Light band x 10 x 2 sets
What a beat down! Lol. Good stuff...
|02-28-2012, 01:28 PM||#648|
Yeti Sports 3 - Seal Bounce Champion!
Join Date: Jan 2011
Location: Hartsville, SC
Training Exp: 6 Years
Training Type: Powerlifting
Fav Exercise: Bench Press
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Traphouse all day no lunch breaks.
"I don’t believe that anyone knows what his or her full potential is, I don’t believe in genetics as a ceiling for performance, and I don’t believe in plateaus." JMB
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|02-28-2012, 02:54 PM||#649|
Join Date: Feb 2012
Who would that be? I have both seminar vids and consulted with Sebastian Burns and Shawn Lattimer so if you guys want any help. One constructive criticism, you guys need to up the volume on the bench, boards, and rack lockouts. MM is all about volume. Make smaller jumps if you have to. Example would be:
335x3 (if you could)
drop back to 275 and work up on 2 board
drop back and work up on 3 board in a similar fashion
hit your rack lockouts (these can just be a couple of sets are skip them if your too trashed) and leave
If your training for full meets then Sebastian recommends one day for bench and one squat deadlift. Your supposed to be so wasted from the sessions that you need a week of recovery.
-Since your concntrating on raw benching then the emphasis of the MM setup needs to be on the bottom of the bench vs the lockout for a bench shirt. Heres the MM raw bench setup.
Raw Bench Improvement – Sebastian Burns
It will work for anyone wanting to get stronger raw or who is just starting out..you could throw some shirt benching in there after awhile and some boards but this is good for just getting started.
Bench press with regular wide grip
6 sets 3 to 5 reps
Close Grip bench(Go one hand space in from regular grip)
Pause the bar on the bottom for 2 full seconds
6 sets 3 to 5 reps
Regular Grip Pause Bench
6 Sets 3 to 5 reps
After this you could do 3 sets of Pulldowns and 3 sets of Rows for 3 to 4 sets also 3 to 4 sets of DB side raises.
Do this workout for 3 months and keep track of your weights always trying to beat your last weeks weight.After 3 months take a few weeks away from benching and do more back and shoulder then go back and repeat the bench cycle.
Try to make it all the way thru this workout it is the volume that will cause an increase in the bench.it may take 2 to 3 weeks to get used to the high volume but stick with it.
Work up on each exercise with the small jumps until you hit a 3rm. Then strip the weight and work up on the others in similar fashion. Its a bitch but it works.
Last edited by miked96; 02-28-2012 at 03:13 PM.
|02-28-2012, 05:49 PM||#650|
The true MM setup is brutal! Trap and 3L are both running MM. I'm using a program i came up with to focus on my specific weaknesses. So far, i really like it. I'm blending a lot of what i was doing on your program with MM for bench on monday, then focusing on speed bench and Heavy shoulder work on thursday. Tuesday working up to beltless 3 rep PR and some backoffs at 90%. Accy work targeting hamstrings + calves and abs. Friday, working in my belt and knee wraps for 3 rep PRs and folloeing with the brutality of power shrugs and pendlays plus some power cleans. Abs and calves to top it off... Plan right now is to pull every other week after squats. If its a pull week, i'll squat, pull, and probably go home....
What you think?
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