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Parabellum
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I came across this program today and was wondering how do you train if your a raw lifter?
DO you raw becnh for 8-10 weeks straight.?
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DO you raw becnh for 8-10 weeks straight.?
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Metal Militia raw benchers.
- Thread starter Parabellum
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the metal militia web page has a forum where this question is answered.
do you mean raw...or natural?
the whole program is pretty much based on shirt work, but it can be done without a bench shirt(raw)
drug free is possible to.......but with more breaks.
www.metalmilitia.net
check out the forum there .....they can answer your questions too
do you mean raw...or natural?
the whole program is pretty much based on shirt work, but it can be done without a bench shirt(raw)
drug free is possible to.......but with more breaks.
www.metalmilitia.net
check out the forum there .....they can answer your questions too
Yeah the forum answers a lot of questions...for raw benchers, Sebastian said you could just flop the volume of the days to focus more on your raw work and low boards than on the high boards. For anyone wanting to see their metheds, it is on the home page toward the bottom. Look through their forum, or ask a specific question and you will get some answers.
Parabellum
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BY raw I'm refering to an unshirted flat bench press.
I'm just confused becasue westide teachs not to actually do flat bench presses.
I'm going to reread the homepage and the cycle training top get a better understanding.
I'm just confused becasue westide teachs not to actually do flat bench presses.
I'm going to reread the homepage and the cycle training top get a better understanding.
Yeah the program they do is geared toward shirted work and competition benching. Most of them have denim/double denim shirts and one thing they make sure of is that they know how to get every pound they can out of their shirts. If you are not using a shirt, you could still use militia training, but your focus would be low boards rather than high boards and shirted work. So the volume they use on their shirt/top end day you would use on your raw day, and you wouldn't have so much volume on your high board day. One main difference between MM and westside, is the MM guys take a few days off every couple of weeks to recover from the amount of work they do. Working yourself up in volume over time seems like a reasonable way to transition into MM. During my next training cycle, I'm going to use mostly MM while keeping the speed work. I will do this on my raw day. We'll see how it goes. For training tri's in the bench plane though, can't get much better than board presses. Also all the benching seems to improve my ability to keep my lats tight, and my setup is automatic now. If you will be competition benching, I think both have something to offer. I need my speed work. You have to pick what works for you though.
Parabellum
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What I meant was that on ME day you do not do flat benches, you do as you describe it partial movements.
Parabellum
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What I mean is that with WS on ME day you do either board presses or floor presses you do not work your raw bench heavy.
Parabellum
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I guess I really do not understand their principles.
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
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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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