New to MM 1st workout. PLease advise.

[Parabellum]

This is my first MM workout. I read some of the articels and a ton of posts. I do not have a shirt so I want ot train for the raw bench. I read a post where Sebastion says to reverse the volume from Sat to Tuesday. From what I gather you basically do more sets on Tuesday and focus on low boards v. high boards. Today was aslo the first time in my life that I did board presses. I workout alone and mostly in a power rack.

Raw Bench:
Bar x 5
135 x 5
185 x 3
225 x 3
245 x 3
275 x 3
315 x 3
335 x 3
345 x 2
(I followed the setup instructions the best I knew how, very similar to what I have been doing except the balls to the bench part.)
**(I think I should make smaller jumps in weight next time.)

Decline Bench: (Been ages, actually scared to do this without a spotter)
bar x 5
135 x 5
225 x 5
275 x 3 afraid to continue due to no spotter.
225 x 5
(The bar is all over the place, I tried to keep an arch.)

4 Boards:
225 x 3 ( just to get a feel for the exercise)
315 x 3
335 x 2

3 Boards:
335 x 1

2 Boards:
335 x 0 had to roll it off the boards.

Seated Military Press: (I think I need shoulder work becasue I ahve not been doing any real shoulder work for over a year)
bar x 5
135 x 5
185 x 5
205 x 2 Spent.

Incline Bench: (Not sure which grip to use?)
Bar x 10
135 x 5
225 x 5

Barbell extentions to chin: (Chin Crushers )
bar x 20
95 x 17

Pulldowns: ( I went to the top of the stomach and used my regular bench grip)
60 x 10
120 x 10
140 x 10
160 x 8

Shrugs with trap diamond trap bar:
bar x 10
90x 10
180 x 10
90 x 16

How did I do?

 

[Zander1983]

Try posting this onto MM's forum. Everytime i asked a question, they answered promtly and gave me their phone #'s for and extra help. Great guys there, give it a shot.

Impressive stuff. The "brotherhood" has no boundaries.

 

[WarriorPL]

Try posting this onto MM's forum. Everytime i asked a question, they answered promtly and gave me their phone #'s for and extra help. Great guys there, give it a shot.

 

[Parabellum]

I posted there also. Thanks

 

[Furg]

Damn bro this looks killer.

Raw Bench:
Bar x 5
135 x 5
185 x 3
225 x 3
245 x 3
275 x 3
315 x 3
335 x 3
345 x 2
(I followed the setup instructions the best I knew how, very similar to what I have been doing except the balls to the bench part.)
**(I think I should make smaller jumps in weight next time.)

---I hope you mean bigger jumps next time? Where were your fingers relative to the rings?

Decline Bench: (Been ages, actually scared to do this without a spotter)
bar x 5
135 x 5
225 x 5
275 x 3 afraid to continue due to no spotter.
225 x 5
(The bar is all over the place, I tried to keep an arch.)

---How is your arch on the flat bench press? The militia guys say to emphasize the decline if you have a big arch on the flat bench, but I never thought too much of the decline. Just my .02

4 Boards:
225 x 3 ( just to get a feel for the exercise)
315 x 3
335 x 2

3 Boards:
335 x 1

2 Boards:
335 x 0 had to roll it off the boards.

---Must have sucked rolling that 335 off. If you're in a cage, you could set up the rails just below the board level, make it less scary. I'm thinking that's what you did. Doing boards for the first time looks pretty good. With militia training, your boards should jump up over the next few weeks. Usually the more boards, the more weight you can handle, and should be above your full rom weight. So scale back accordingly when you go down in boards. The point of these is to overload the tri's over a smaller rom.

Seated Military Press: (I think I need shoulder work becasue I ahve not been doing any real shoulder work for over a year)
bar x 5
135 x 5
185 x 5
205 x 2 Spent.

---Some of those guys do Militarys like once a month, but I'm not sure. I do them every once in awhile on an extra day.

Incline Bench: (Not sure which grip to use?)
Bar x 10
135 x 5
225 x 5

Barbell extentions to chin: (Chin Crushers )
bar x 20
95 x 17

---I would dump the extensions or maybe do them in an extra session. With all the board work, I am usually pretty dead after. And I'd rather let it out on big weights on the boards than on extensions etc.

Pulldowns: ( I went to the top of the stomach and used my regular bench grip)
60 x 10
120 x 10
140 x 10
160 x 8

Shrugs with trap diamond trap bar:
bar x 10
90x 10
180 x 10
90 x 16

How did I do?

---All in all looks like a killer day man. Ease into the volume. You'll feel it.

 

[Furg]

oops...gave some thoughts in the quoted stuff. just look for the
---

You should get some replies over there.

 

[Parabellum]

THanks a million.