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Metal Militia raw benchers.
- Thread starter Parabellum
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Parabellum
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Parabellum said:
With MM you do a raw full ROM bench press (work up to a 3rep max), decline 5 rep mac, 4,3,2,1 boards then assistance work.
If your confused think of how confused I am.
Maybe it would help me if you explain how you incorporte MM techniques into your workout.
Alright I make my RAW day with MM include speed bench with compensatory acceleration.
A RAW day for me with MM would be:
Speed Bench - 8*3 with bands
Index finger on rings - full ROM up to 3RM
3-Board - up to 3 or 1RM
2-Board - up to 3 or 1RM
1-Board - up to 3 or 1RM
A shirt day with MM for me:
CG 2-Board - up to 3RM
(if meet coming up)Shirt work - triples to 3RM
---since I won't have another meet until September 6th, I won't do shirt work for about a month to save my shirt(Fury) and to focus more on tri strength with the high boards.---
6-Board - up to 3RM
5-Board - up to 3RM
4-Board - up to 3 or 1RM
I like the days more even as far as volume goes. Once you start using the shirt though, the top end day takes the front seat because you're adding shirt work to it. You won't know what you can handle or what works for you until you try it and see for yourself.
A RAW day for me with MM would be:
Speed Bench - 8*3 with bands
Index finger on rings - full ROM up to 3RM
3-Board - up to 3 or 1RM
2-Board - up to 3 or 1RM
1-Board - up to 3 or 1RM
A shirt day with MM for me:
CG 2-Board - up to 3RM
(if meet coming up)Shirt work - triples to 3RM
---since I won't have another meet until September 6th, I won't do shirt work for about a month to save my shirt(Fury) and to focus more on tri strength with the high boards.---
6-Board - up to 3RM
5-Board - up to 3RM
4-Board - up to 3 or 1RM
I like the days more even as far as volume goes. Once you start using the shirt though, the top end day takes the front seat because you're adding shirt work to it. You won't know what you can handle or what works for you until you try it and see for yourself.
Ahh the reason I CG to the 2-board is to minimize shoulder rotation on the top end day since I am doing full range on every RAW day. With this I could still make gains for about three weeks then need a couple days off. My boards got a lot stronger on this program. I am going to try subbing in an accessory day for every 3rd RAW day to let my shoulders recover. See if I can keep hitting the high boards. My tri's will never be 'strong enough'.
Parabellum
New member
I can't help but wonder if reversing the emphisi fomr shirt to raw day for the raw lifter will not burn me out in a few weeks and will a week be enough time to recover. Guess time will tell.
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