MM Training Log

[Parabellum]

New to MM 1st/2nd workout. PLease advise.

New to MM 1st workout. PLease advise.

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


2nd workout

Speed Bench 60% 1 rm
225 x 10 sets of 3 reps, three diff grips

Close Grip bench press ---- 13" grip (measurement between thumbs)
225x3, 245*3, 275x3, * 315x2 (PR for me)

4 Boards 16" grip
315x3, 335x3, 345x1 (PR)

3 Boards 16" grip
345x1

2 Boards 16" grip
345x0

Standing Press to top of chest (Just started incorporating these)
barx10, bar x 8, 65 x 3, 95x3, 115x3,135x3, 155x1

Dips
Bodyweight (240) x 10, bodyweight x 8, bw x 6

Pulldowns to top of abs, right below chest
90x10, 120x10, 160x10, 180x 7

Straight bar curls and hammer curls for fun.

My regular bench press grip is at about 22 inches from thumb to thumb. I think I need to bring this way out.

 

[Devastation]

Parabellum, here is what stands out to me.
WORKOUT 1
1. Don't arch on a decline. This exercise will benefit your flat bench when you arch on that.
2. Do a little more work with the boards then what you did. (ie more sets)
3. Do shoulder work the next day.
4. Do more sets on skull crushers.

WORKOUT 2
1. Forget about the speed bench. This is MM, not WS.
2. You need more sets on the Close Grip bench.
3. Don't do less than a 4 board. Should be doing a 5 Board.
4. Forget the DIPs they don't do crap.
5. You Must do Lockouts. These are essential.

These are things I would address. However, you must find what works for you.

 

[BigWh1tey]

drop the speed work

 

[IronLion]

how does the periodization work for MM....I can't see how you don't burn out without constant 'vitamins'

 

[Parabellum]

Parabellum, here is what stands out to me.
WORKOUT 1
1. Don't arch on a decline. This exercise will benefit your flat bench when you arch on that.
2. Do a little more work with the boards then what you did. (ie more sets)
3. Do shoulder work the next day.
4. Do more sets on skull crushers.

WORKOUT 2
1. Forget about the speed bench. This is MM, not WS.
2. You need more sets on the Close Grip bench.
3. Don't do less than a 4 board. Should be doing a 5 Board.
4. Forget the DIPs they don't do crap.
5. You Must do Lockouts. These are essential.

These are things I would address. However, you must find what works for you.

I fail too soon on the boards, I'm new to that so I think I will really benefit and build on the boards. I will work on building the volume, I'll take smaller jumps and that should help me out there?

I do not own a shirt and I saw a post that I should use lower boards rather then higher boards.

I'll drop the dips add volume to the close grip and skull cruchsers.

No use for the speed bench?

I think i got the basic and just need some tweaking. I'll post what I was considering doing for the next few weeks in a few hours.

I'll move that shoulder work to another day, it was kinda tough getting to anyway.

Are lockouts ( a becnh press movement) when your in the power rack and load up hte bar adjust the safety bars a couple of inches from lockout? Do you touch the safety bars and press or do you pause teh weight on the bars and then press?

 

[argent]

how does the periodization work for MM....I can't see how you don't burn out without constant 'vitamins'

I believe that they bust ass for 3 weeks and thenscale back for a week.

 

[Liftbig]

interesting.....keep posting about your guys MM workouts i think there are some things i can take and add to my own training.

 

[Parabellum]

Thanks for all the great info.

 

[Parabellum]

6/5/03 Raw Day

Raw Bench Press ( Index finger on the ring) ( Lowered volume, took bigger jumps in lbs, kind of)
bar x 10
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
355 x 2
315 x 5

4 Board Press (pinky on the ring)
******************************
Am I Supposed To ARCH doing Boards <-----????----
*******************************
225 x 3
275 x 3
295 x 3
315 x 2
****************************
Doing 4 boards Iwould think I can handle more weight then I can raw bench very weird to me? < ----????--
***************************

3 Board Press (Pinky on ring)
315 x 1 worked really hard to get this up
225 x 3 dropped lbs to get more volume in
275 x 3

2 Board Press(Pinky on ring)
225 x 3
245 x 3

1 Board Press ( pinky on ring)
245*1

Decline Bench ( Pinky on Ring, No arch)
135 x 5
185 x 5
225 x 5

Tricep barbell extension
Bar x 8
65 x 8
95 x 8
135 x 4

Cable Row ( -^- Handle to top of belly)
100 x 6
150 x 6
200 x 6
250 x 5

Some straight bar curls and hammer curls

__________________________________________________

Lot of stuff to do these last few days, that's why the long time between bench workouts.

6/13/03 No shirt work.

Close Grip Bench Press ( Hands about 12" apart( 18" would be pinky on ring))
bar x 5
135 x 5
185 x 3
225 x 3
245 x 3
275 x 3
295 x 3
315 x 2 Exactly the same damn place I failed last week

5 Board Press ( Pinky on ring)
225 x 3
245 x 3
275 x 3
315 x 3
335 x 3 REP#2 said hell fvck no, had to roll it off the board onto the safety bars about 5 inches below,didn't feel too good on the wrists.

4 Board Press ( Pinky on the Ring)

225 x 3
275 x 2
315 x 1 felt easy
330 x 0 rolled this puppy off too

3 Board Press ( Pinky on the Ring)
225 x 3
245 x 3
275 x 1

Rack Lockouts ( Pinky on the ring)
315 x 3
365 x 2 Could not get #3 for sh1t

Trying to hury becaue they want to close the gym.

Pulldowns ( To top of belly, regular bench grip)
140 x 10
160 x 8
160 x 6

Shrugs
95 x 5
No more left in me for tonight.

Overall a very shitty day for me, felt weak and tired. I did go to the ygyum later than usual.

I'm 23 days into MM style training and did ony 4 workout. I should have did 6 already. I will complete the next 2 workouts this coming week and the nshould i take a break. Iread teh the MM'ers take a break aobut every three weeks.
What kind of break is this an active recovery break, a do nothing break or maybe a swithc to somethign different for a week and then hit hard for three more weeks?

***************************************************
Everyone please correct me if you see anything wrong with what I am doing.
***************************************************

 

[WarriorPL]

Arching isn't necessary, but just like regular bench, you'll be getting more assistance from the lats. Do it the same style you do your regular press. If you have someone holding the boards for you, then feel free to arch..