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Old 02-24-2012, 09:43 PM   #641
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The possible false pr bothered me so much that i had go go smash it!

2-24-12

Squats
45x10
135x5
225x3
275x3
320x3 PR!
Added Belt and wraps
335x3 PR!
355x3 PR!

Speed pulls
315x1 x 2 sets. beltless. Just because...

Pendlay rowes
135x8
185x3
235x3
255x3 PR!
265x3 PR!

Power Shrugs
135x8
225x8
Added straps
315x8
405x8
495x8
585x8

Power Cleans
135x2
185x2
210x1 PR!

Ab wheel
Set of 20.
PR! Set of 10.

HS Seated Calf Raises
50x10
75x10
85x10 x 2 sets

Awesome workout! PR Fest!!!
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Old 02-24-2012, 09:46 PM   #642
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Old 02-24-2012, 09:47 PM   #643
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Old 02-24-2012, 09:48 PM   #644
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Old 02-24-2012, 11:27 PM   #645
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Originally Posted by Disciple X View Post
Good eccentric speed and bounce. Easy reps.
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Old 02-27-2012, 09:32 PM   #646
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2-27-12

Paused bench
45x10
95x5
135x5
185x5
225x5
275x5 x 2 sets.
Added 1 board
315x3
330x3 PR!
Added 2 board
365x3
380x2. Too heavy for a starting weight on this setup. Will work 370 next week and go from there.

Rack lockouts
225x3
315x3
365x3
405x3. Easy weight.

Pendlay Rowes
135x5
195x5 x 10 sets

Body builder bench- feet up.
135x10
205x8

Lat pulldowns
125x15
138x10

cable tricep extensions
50x50, 25x50 continuos set, rest paused.

Bb Curls
45x20
115x1
Couple cheating reps with 115

Band pullaparts
Light band x 10 x 2 sets

What a beat down! Lol. Good stuff...
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Old 02-28-2012, 07:59 AM   #647
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Nice training. I like the MM setup.
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Old 02-28-2012, 01:28 PM   #648
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Originally Posted by miked96 View Post
Nice training. I like the MM setup.
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Old 02-28-2012, 02:54 PM   #649
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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:
Pause bench
barx10
95x5
135x5
185x3
205x3
225x3
245x3
275x3
295x3
305x3
315x3
335x3 (if you could)

drop back to 275 and work up on 2 board
275x3
295x3
305x3
315x3
335x3
345x3
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.
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Old 02-28-2012, 05:49 PM   #650
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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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