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MM Training Log
- Thread starter Parabellum
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Parabellum
New member
I was following a basic template from MM website, they said Shrugs pulldowns and barbell extensions can be done the same day.
But I'll move to another day, I'm in the gym 1 1/2 to 2 hours.
I dropped all the speed work.
Once I get to 3 boards I'm spent. I guess I have to get used to the added volume.
Is there a rason (beside destrying your tri's) that you guys recommend doing 6 boars ,the n5 thn 4 , etc. instead of 3 boar then 4, then 5, etc...?
But I'll move to another day, I'm in the gym 1 1/2 to 2 hours.
I dropped all the speed work.
Once I get to 3 boards I'm spent. I guess I have to get used to the added volume.
Is there a rason (beside destrying your tri's) that you guys recommend doing 6 boars ,the n5 thn 4 , etc. instead of 3 boar then 4, then 5, etc...?
What I see:
6/5/03
1. Arch on boards. Any time you do flat bench pressing of any type set up just like you would for a competition bench, with the exception being grip somedays.
2. On raw day you wouldn't have to do the 4 boards but DO the 3,2,1. Also increase the volume on those.
3. It's up to you if you want to keep the tri ext. I do them at the end of my raw days also.
4. Do Curls and cable rows different day.
6/13/03
1. This day your working the top of your bench. Do the 5 and 4 boards but you can drop the 3 boards.
2. Do a few more sets on the 5 and 4. You should be way above flat bench raw max on ANY boards. You must set up on boards just like you would for regular bench. Arch, footplacements, lats squeezed together, and traps dug into the bench.
3. You need way more volume on lockouts. MORE SETS. You're not locking out much more than you bench. Set up the same way for lockouts I just described for boards. I usually do my lockouts on the floor in the rack. helps increase brute strength I feel. but if you use a bench set up just like you would regularly.
4. Pulldowns do a different day.
5. Shrugs do a different day too. and you need to be doing a LOT more volume than that when you do them.
Mike Miller posted his shrug workout online one time. It floored me how much he did but made me realize I wasn't even the ball park when it came to working traps. Here's what he did.
135x100
215x75
315x50
405x25
495x15
550x5
135x as many as possible.
One last thing. Don't take a break just cuz you read they someone else did at 3 weeks. You have to be able to listen to your body. take a break when it tells you to. I take a break after I go into the gym and can't lift shit compared to what I should be doing. usually about 1 week. i'll do some moderate back and shoulders. some curls. even squat or deadlift. but I will not bench. Then 1 week from when I took off I come back rested and ready to work. I can go 4 sometimes 5 weeks without a break, depending on other circumstances.
But you have to listen to your own body and find out what it needs.
6/5/03
1. Arch on boards. Any time you do flat bench pressing of any type set up just like you would for a competition bench, with the exception being grip somedays.
2. On raw day you wouldn't have to do the 4 boards but DO the 3,2,1. Also increase the volume on those.
3. It's up to you if you want to keep the tri ext. I do them at the end of my raw days also.
4. Do Curls and cable rows different day.
6/13/03
1. This day your working the top of your bench. Do the 5 and 4 boards but you can drop the 3 boards.
2. Do a few more sets on the 5 and 4. You should be way above flat bench raw max on ANY boards. You must set up on boards just like you would for regular bench. Arch, footplacements, lats squeezed together, and traps dug into the bench.
3. You need way more volume on lockouts. MORE SETS. You're not locking out much more than you bench. Set up the same way for lockouts I just described for boards. I usually do my lockouts on the floor in the rack. helps increase brute strength I feel. but if you use a bench set up just like you would regularly.
4. Pulldowns do a different day.
5. Shrugs do a different day too. and you need to be doing a LOT more volume than that when you do them.
Mike Miller posted his shrug workout online one time. It floored me how much he did but made me realize I wasn't even the ball park when it came to working traps. Here's what he did.
135x100
215x75
315x50
405x25
495x15
550x5
135x as many as possible.
One last thing. Don't take a break just cuz you read they someone else did at 3 weeks. You have to be able to listen to your body. take a break when it tells you to. I take a break after I go into the gym and can't lift shit compared to what I should be doing. usually about 1 week. i'll do some moderate back and shoulders. some curls. even squat or deadlift. but I will not bench. Then 1 week from when I took off I come back rested and ready to work. I can go 4 sometimes 5 weeks without a break, depending on other circumstances.
But you have to listen to your own body and find out what it needs.
Parabellum
New member
Thanks Mule1 and Devastation!
Parabellum
New member
6/17/03 Raw Day
Shitty day for me. My diet has been off the last few days.
Raw bench ( Index fing on rings)
Bar x 8
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 2 <-------------- Last week I did 3 reps.
315 x 3
Skipped the decline press this week.
3 Board Press ( Pinky on ring) <---------- Trying to increase volume
275 x 3
295 x 3
315 x 3
335 x 1
2 Board ( Pinky on Ring) < -------- Trying to increase volume
225 x 3
275 x 3
295 x 1
315 x 1
----------- I guess my triceps are weak because my board press are shitty.
1 Board (Pinky on Ring)
225 x 3
245 x 1 Tire out very fast, next time I;m going to drop the weight way down and build up.
-----------My triceps are pretty blasted now.
Incline Press
135 x 5
185 x 5
225 x 3
245 x 1
NO energy left.
Barbell extensions ( pinky on ring)
bar x 8
95 x 8
135 x 5
Overall a pretty shitty day.
I wazs thinking I should start my board presses at a lower number but then if I start a low number I'm just wasting energy because it is too light.
I have to be doing something wrong.
Shitty day for me. My diet has been off the last few days.
Raw bench ( Index fing on rings)
Bar x 8
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 2 <-------------- Last week I did 3 reps.
315 x 3
Skipped the decline press this week.
3 Board Press ( Pinky on ring) <---------- Trying to increase volume
275 x 3
295 x 3
315 x 3
335 x 1
2 Board ( Pinky on Ring) < -------- Trying to increase volume
225 x 3
275 x 3
295 x 1
315 x 1
----------- I guess my triceps are weak because my board press are shitty.
1 Board (Pinky on Ring)
225 x 3
245 x 1 Tire out very fast, next time I;m going to drop the weight way down and build up.
-----------My triceps are pretty blasted now.
Incline Press
135 x 5
185 x 5
225 x 3
245 x 1
NO energy left.
Barbell extensions ( pinky on ring)
bar x 8
95 x 8
135 x 5
Overall a pretty shitty day.
I wazs thinking I should start my board presses at a lower number but then if I start a low number I'm just wasting energy because it is too light.
I have to be doing something wrong.
How is your form on the bench? do you have a great arch? feet way back underneath you for max leg drive? If yes, do you keep your form for board presses? you need to. I'm having a hard time believing you bench 20 lbs more then your 3 board press. somethings not right.
everything else looks like it is falling in place though.
everything else looks like it is falling in place though.
Parabellum
New member
I work alone, so I do some wierd stuff to get the boards where they should be and that throws my arch way off, compared to how I bench. I'm very loose when doing boards.
I'll pay more attention to details and see how it goes next bench day.
I'll pay more attention to details and see how it goes next bench day.
I also usually lift alone...well my wife spots me sometimes so I don't die. When doing boards this is what you need to do. Take two dress belts you don't like or use anymore. One of them will get ruined. loop one end of the belt into the other like you would a regular belt. If done right it should look like one big belt. Now take it and put it around the middle of your upper body with the boards on your chest and punch holes in it where the different boards height will be. Make the holes so they seem like it will be a little too tight. chances are they won't be. Now every time you bench lay the belts on the bench, lay down on the belts, sit the board you're going to do on your chest, and then strap them to your chest with the boards. When you approach a real heavy PR, make sure to at least have someone keep an eye on you so you don't die. This will save alot of headaches of worrying about the boards staying in place or having to duct tape (why?) the boards to you.
Parabellum
New member
I was using a bungee type cord with hooks on the end. But I was wrapping it under the bench. I'm going shopping for some more bungee cords, they are great. This time I'll wrap them around me instead of the bench, which should help.
My wife will not come near me when I whip the boards out, later when we get home she tells me about all the people starring at me trying to figure out what the hell I'm doing. According to her it's hilarious, as soon as I'm done with a set and get up off the bench everyone turns around and plays it off like they weren’t looking at me. Makes her laugh.
My wife will not come near me when I whip the boards out, later when we get home she tells me about all the people starring at me trying to figure out what the hell I'm doing. According to her it's hilarious, as soon as I'm done with a set and get up off the bench everyone turns around and plays it off like they weren’t looking at me. Makes her laugh.
Parabellum
New member
6/21/03
Close Grip Bench Press ( Hands about 12" apart( 18" would be pinky on ring))
bar x 10
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 for the last 3 weeks. Got to be mental.
315 x1
4 Board Press ( Pinky on the Ring) I guess I'm stil loaded from last night and I could count to 5. So no 5 board press today.
225 x 3
275 x 3
315 x 3
335 x 1
355 x 1
375 x 1
395 x incomplete.
I'm finally moving up with the boards. I used teh bungee cord and wrapped uit around myself and got set right for these, what a difference.
Rack Lockouts (Pinky on hte ring)
315 x 3
365 x 3
405 x 3
425 x incomplete
Pulldowns (to top of stomach with bench grip)
140 x 8
160 x 8
180 x 8
No time for anything esle today, they were closing het gym so I had to take off.
A good day for me, I did better this week with the boards and lockouts. Now if I used 5 board I would have done even better.
Thanks for all the advice bro's.
Close Grip Bench Press ( Hands about 12" apart( 18" would be pinky on ring))
bar x 10
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 for the last 3 weeks. Got to be mental.
315 x1
4 Board Press ( Pinky on the Ring) I guess I'm stil loaded from last night and I could count to 5. So no 5 board press today.
225 x 3
275 x 3
315 x 3
335 x 1
355 x 1
375 x 1
395 x incomplete.
I'm finally moving up with the boards. I used teh bungee cord and wrapped uit around myself and got set right for these, what a difference.
Rack Lockouts (Pinky on hte ring)
315 x 3
365 x 3
405 x 3
425 x incomplete
Pulldowns (to top of stomach with bench grip)
140 x 8
160 x 8
180 x 8
No time for anything esle today, they were closing het gym so I had to take off.
A good day for me, I did better this week with the boards and lockouts. Now if I used 5 board I would have done even better.
Thanks for all the advice bro's.
