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MM Training Log

Parabellum

Parabellum

New member
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.
 
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.
 
Devastation said:
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.
Click to expand...

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?
 
IronLion said:
how does the periodization work for MM....I can't see how you don't burn out without constant 'vitamins'
Click to expand...

I believe that they bust ass for 3 weeks and thenscale back for a week.
 
interesting.....keep posting about your guys MM workouts i think there are some things i can take and add to my own training.
 
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.
***************************************************
 
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..
 
Shrugs pulldowns and barbell extensions should bne on a diffretn day, drop the speed work. Your not doing enough volume of the 3 board.
 
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...?
 
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.
 
6/17/03 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.
 
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.
 
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 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.
 
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.
 
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.
 
6/24/03 Raw day

Raw Bench ( Index finger on ring)
bx10
135x3
185x3
225x3
245x3
275x3
315x3
345x1 Shit fuck
345x2 Damn it I hit this 2 weeks ago
355x1 Pissed off
365x1 Even more pissed off, ---- Hell yeah 5lbs away from my max!!!! Went up slow but not that slow.

3 Board Press (w/arch pinky on ring)
225x3
275x3
315x3
335x2 <---- PR for 3board
355 x 0

2 Board (pinky on ring)
225x3
275x3
315x3
315x2 <---- PR for 2 board
325x1 <---- Pr for 2 board

Tri Ext ( to chin pinky on ring)
bx8
95x3
135x8

2 hours to complete this, I have to shorten the workout time.
 
I would try a faster ramp up on the raw work (135,225,295,315x1,345x1,365x1,new prx1(375-385)) . Are you doing any shirt work ?
 
Devastation,
Thanks, I thought maybe I was taking too long of a break between sets.

BigW,

No shirt work. I don't own a shirt yet.

I was thinking that I'm buring myself out with all the raw volume.

I emailed you from my cyber-rights/hushmail account a while ago, did you get the email, some people don't receive from hushmail for some reason. It was about a seminar at your gym.

I'm heading over to Scotrun, PA this Saturday for the day. How far away are you guys?
 
scot run is about an hour maybe less ( check map quest to be sure) , but this weekend is a bad one to come train. we have a bunch guys getting ready for Bench America and tension is running high everyone is kind of doing there own things to get ready.
 
Get rid of the tricep extensions, if you feel your burning out take a week off from the raw and boards and do lockouts only or vice cersa.
 
I took a week off from the gym to rest adn rehab my wrist a little.

7/1/03 RAW BENCH DAY

Raw Bench Press ( Index finger on the rings) <-- Tried a faster ramp up.
bar x 10
135 x 5
225 x 3
275 x 3
315 x 3
345 x 1
380 x 0 <---- went up half way and seemed to stay there no matter how hard I pushed. Seemed like I held ot there for at least 20-30 seconds. I should have gotten this.
375 x 1 <---- NEW PR!!!!!
380 x 0 Had to try it again. This time it went up a 1/4 of the way and crapped out.


3 Board Press ( Pinky on the ring)

225 x 3
275 x 3
295 x 3
315 x 3
335 x 3 <---PR
345 x 0
340 x 1 <---PR


2 Board Press (Pinky on the ring)

225 x 3
245 x3
275 x 3
315 x 2
325 x 1

Incline Press ( Wide grip)

135 x 5
185 x 5
225 x 5
245 x 3 <---- Tweaked my shoulder a bit.

Pull Down ( totop of stomach with "v" handle)
120 x 10
170 x 6
200 x 6
250 x 3

Overall a good day for me, set a great PR on the bench press, flying high today!!!!!
 
good work on the new pr. If you stalled at the 1/2 way mark why don't you try some 4 boards and 3 boards for next couple workouts and substitute 6" lockouts off the floor ( instead of inclines) .
 
7/8/03 Raw Day


Raw Bench ( INdex finger on Ring)
135 x 8
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 Ring)
225 x 3
275 x 3
295 x 3 Something feels really weird when I lockout
315 x 3 Like something is pulling my triceps, I feel it runing down my whole arm.?? Getting painfull
335x 0 In both arms now could not lock it out. Was easy last week. I remeber this starting last week on my last set.
Any ideas as to what's going on here.

This feels like when your doing curls and let hte bar go after your set and pain shoots throughout your forearm, like shin slints.

Finished day with some rows, curls and light side raises to fix shoulder from last weeks inclines.
 
I'll train through it the best I can.
Does this lower the amount of weight you can handle?
I was fired up and ready to go and didn't do as well as I had planned.

7/12/03

Close Grip Bench ( Close Grip, closer than pinky on ring)
bar x 10
135 x 5
185 x 3
225 x 3
255 x 3
285 x 3
315 x 2 <---- Stuck here, but I did miss two Saturdays in a row.

4 Board Pinky on hte ring
225 x 3
275 x 3
315 x 3
335 x 3
355 x 1
365 x 0 Thought I'd stop here cause it was getting a little bit unbearable.

3 Board Pinky on the ring

225 x 3
245 x 3
275 x 3
295 x 2
315 x 1
335 x 0 No juice left.

Rack Lockouts Pinky on ring

225 x 3
275 x 3
315 x 3
365 x 3
405x 3
415 x 1

Next week I'm going to load up on motrin and rub some JointFlex cream on the affected areas.
Two uses of the cream and my tenis elbow vanished to oblivian. It has Glucosamine & chondroitin sulfate in it.
 
7/15/03 Raw Day

Raw Bench Index finger on the ring.
bx8
135x5
185x3
225x3
275x3
315x3
355x2
325x4

4 Board Press Pinky on the ring
225x3
275x3
315x3
355x1
365x0
365x0

3 Board Press Pinky on the ring
225x3
275x3
295x3
315x2
335x? didn't write it down.

Elbows still bothering me a lot.

7/19/03
Took 2 motrin and 2 back pain pills for elbow and back.

Close Grip Bench Closer than pinky's on the ring
bx3
135x3
185x3
225x3
275x3
315x3 3 REP PR
325x2 2 REP PR

4 Board Press Pinky's on the ring
225x3
275x3
315x3
335x3
355x1
365x0
365x1
380x0
380x0

3 Board Press Pinky's on the ring
225x3
275x3
295x3
315x3
335x3
345x1 PR

Rack LOckouts Pinky's on the ring
315x3
335x3
365x3
405x3
415x2 PR


The motrin helped out a lot this workout.
Still confused about why my board numbers are so low compared to my raw bench.
 
are you staying tight and keeping your lats squeezed at the bottom of your boards. this will kill them if you are not. other then seeing you do these, i have no idea
 
I think I'm doing everything the same way I do raw bench.

I have to see if I can set up a camera at the gym somehow, I bench in a power rack and need to figure out a good angle and slike that.

Today is raw day so maybe I can tape both lifts.
 
I taped some of the lifts from today. I'll just have to rip and edit the video and I'll post a link. Looking back at the video I see that I do not bench straight up and down, irt seems like it s at an angle going toward my head but not that bad. A pause really does not exist, especially the heavier the weight gets, it's touch and go. I forgot my motrin and it was a tough workout. I'll post it tomorrow.
 
Bro that is a crazy amount of bench volume. I would never ever recover from this much. Maybe you should skip the warmups on the board presses, that way reducing the volume even a bit? Or try to reduce the overall volume of workets until you are making progress?
 
most MM lifters do push towards there head with the elbows flaring out as we approach lockout , we don't follow the westside style groove . My board press numbers are always lower then my full range on the lower boards. Somewhat higher on the 6 boards and much higher on 4" lockouts.

Its looks like you're on track. It kind of figures that when you remove a great portion velocity and bottom end torque from the ROM (like you do when you pause on the boards) that the weight is harder to move, you have reduced the stretch reflex and are starting the concentric phase from a mechanically more difficult position.

If you have a chance post a vid of your set up,some raw triples, and maybe some reps off the 4 board.

Any chance of you making it to Naz for some coaching ?
 
revexrevex said:
Bro that is a crazy amount of bench volume. I would never ever recover from this much. Maybe you should skip the warmups on the board presses, that way reducing the volume even a bit? Or try to reduce the overall volume of workets until you are making progress?
Click to expand...

I can handle the volume now compard to when I fist started. My problem is the elbow pain and getting through that , it's really limiting my workouts. Yesterday I forgot the motrin and I did well but I eventually had to cut a few things short becaue ot got unbearable. I ahve a hight pain threshold but enough is enough sometimes. I am making progess in spite of this in one form or another. :)
 
BigWh1tey said:
most MM lifters do push towards there head with the elbows flaring out as we approach lockout , we don't follow the westside style groove . My board press numbers are always lower then my full range on the lower boards. Somewhat higher on the 6 boards and much higher on 4" lockouts.

Its looks like you're on track. It kind of figures that when you remove a great portion velocity and bottom end torque from the ROM (like you do when you pause on the boards) that the weight is harder to move, you have reduced the stretch reflex and are starting the concentric phase from a mechanically more difficult position.

If you have a chance post a vid of your set up,some raw triples, and maybe some reps off the 4 board.

Any chance of you making it to Naz for some coaching ?
Click to expand...

I'll have video of the setup, raw triples and some 4 and 3 boards from yesterday. I just have to rip it and find an editing program that will work with media player.

I can't wait to go to Naz and learn from all you guys. When is a good time in August to come by?
 
7/22/03

Raw Bench Press, Index finger on the rings
135 x 3
225x 3
275 x 3 275 x 3 Video
315 x 3 315 x 3 Video
355 x 3 <--- 3 rep PR :) 355 x 3 Video
365 x 1 Quitter didn't even try for another 2 reps. 365 x 1 Video
325 x 5 <--- 5 rep PR :) 325 x 5 Video

After the 315 my elbows were really bugging me. Forgot the Motrin.

4 Board Press, Pinky on the Rings

225 x 3 225 x 3 Video
275 x 3 275 x 3
315 x 3
335 x 3 335 x 4 Video
355 x 0 Huh 355 x 0 Video 1
355 x 0 After this point I'm running around the gym in pain and trying to stretch my arms out. 355 x 0 Video 2

3 Board Press, Pinky on the rings
225 x 3
275 x 3
315 x 1 had enough.

V bar pull downs
120 x 8
150 x 8
190 x 8
230 x 8
These really helped me out today, the stretch made the elbows feel bearable again. I'm going to do these between the heavy sets to stretch out and try and alleviate the elbow pain. Helped tremendously.

Videos are viewable with Windows Media Player.

Rings on bar and my pinky's on the first ring. 3 Board press pics.
3bpressgrip1.gif

3bpressgrip2.gif
I'm always confused as to what ring everyone is talking about, these bars have three per side.
3bpressgrip3.gif
 
Last edited:
looks like your getting stronger, keep it up. and have you tried using horse liniments for your elbows. also get some elbow sleeves and wear those when you workout, they help my elbows alot.
 
drop Mule an email and he will get you all the specifics .. you probably do want to have a bench shirt when you come down.
 
Liftbig said:
looks like your getting stronger, keep it up. and have you tried using horse liniments for your elbows. also get some elbow sleeves and wear those when you workout, they help my elbows alot.
Click to expand...

Where can I get some horse liniments? I have to go and buy some sleeves too. Thanks for the advice.
 
BigWh1tey said:
drop Mule an email and he will get you all the specifics .. you probably do want to have a bench shirt when you come down.
Click to expand...

I bought a bench shirt a little while ago, but it’s tooooooo small size 50. I gained about 10-15 lbs since bought it. I followed all the instructions off the site where I bought it to size myself, it’s an Inzer standard blast shirt. My wife and I tried to put it on with instructions I downloaded off of the internet and I just managed to almost choke myself and hurt my shoulder. She's not strong enough.
 
if you have the funds , order a nice Karins open back Double Denim ... chances are that inzer is fitting just the way it should, it should probably take 2 people a lot of effort to get you in that shirt
 
I can't get one anytime soon. Sucks what Inzer is doing to them.

I updated my thread above and added video and some pics.
 
i get my liniments at the local farm supply store(Tractor Supply Company) or you can order them online. the brand i use and like the most is the absorbine stuff, it smells minty too:)
 
here is a quick critique . You need longer boards, you need to bring the bar lower (closer to your feet ). You need to sink the bar into the boards (you are doing a kind of touch and go thing) and heave the weight back towards the rack.
Your set up is Ok , but it could be much better. Start with your feet set further back, and really push your arch more, most MM bencher will agree that the set up is down right painful, feet first , then shoulder girdle, then push your ass towards your head and then plant it. Your quads should feel a great deal of tension. When you take the bar out of the rack you should pull your shoulder blades in together ( the bar should sink several inches with your elbows still locked).
Your groove looks better with the heavier weights .

ps. you would think that the guy in the orange shirt would at least offer a brother a spot if he was gonna be walking all over your comfort zone while you were getting ready to lift.... WTF ???

pps. those guys looked quite confused watching you train.
 
Bigwhitey, that is how it is in commercial gyms. People stare at you like fucking idiots when you try to do something new. For instance I had tons of cretins standing 2 inches from me when I was doing box squats, or doing abs right under my bar as I was doing rack presses. Atleast his gym is pretty big and allows the people to stand back.

Para nice job!
 
Thanks for the critique BigWh1tey.
I'll make longer boards. I'll work harder to get the quad tension, sometimes I get sometimes I don't. I never knew that once your all set and have the weight in your hands that then you have to bring the shoulder blades together and the bar will sink. I always had problems with that part. Seems to me that once I take the weight my shoulder blades flatten out. I have to focus on that too. I'll work on bringing the bar lower too. :) Thanks!

Those guys are my fan club, LOL. I just noticed that while watching the tape. Everytime I look at them it's like they want to ask me something but chicken out and look away. The guy in the orange shirt works there and see me doing all kinds of stuff. You should see the looks I get when I do good mornings. They don't know if my back will break or I'm some idiot who squatting all screwed up. It's amusing.

revexrevex Thanks.
 
7/27/03 Dragged myself to the gym, tired.

Close Grip Bench Press, narrow grip
b x3
135 x 3
185x 3
225 x 3
275 x 3
315 x 3
325 x 2 Again

4 Board Pinky on the ring
225 x 3
275 x 3
315 x 3
360 x 1
370 x 1
385x 0

3 Board Pinky on the ring
225 x 3
275 x 3
315 x 3
335 x 1 dumped #2

Rack Lockouts
315 x 3
365 x 3
405 x 2
 
I still trian westside for squats and deads.

The first couple of workouts really wear you out, a lot more volume than westside.

I like the fact that you train the raw bench in MM. I'm improving in one form or another on a weekly basis now. I love it.
 
Great work man, glad to see someone from our gym who knows what he's doing. :)

If you don't mind me asking, how are the squats and deads working out with WS? Are those numbers going up?
 
Thanks Wiz.

My squats and deads have stalled becasue I skipped a ton of squat workouts in the last three months because of lower back pain. I would do a set and have to go home and walking home was a bitch. I had trouble walking. I think I strained something a while ago and I guess I never let it heal.

I found a bearable solution to that problem and am I recently started incorporating ME/DE squat days again. I take a combo of motrin, back pills, Magnesium, salt and water.
 
7/29/03 Sick

7/30/03

Raw Bench Index finger on the 1st inside ring.

bx5
135x3
185x3
225x3
275x3
325x3
365x2 Hit the damn thingamajigs on the 1st one.
335x4 lost my footing.


*** Should I add more volume to that? Like maybe a 295 x 3 and 345x3?

4 Board Pinky on the ring

225x3
275x3
315x3
335x3
365x1

3 Board Pinky on the ring

225x3
275x3
315x3
335x3
345x1
355x1 3 board pr :)

Some Pulldowns and time to eat.

8/02/03
Skipped becasue I really screwed something up on DE Squat day. I decided to do 20 rep squats and my back said ok and f.u. I'm going to see the doc and figure out what's going on.
 
parabellum, on your question about volume that day, if your max is around 385, 90% would be 345 or so. i would say nix the 325, and do 315 x3 and then go 345 x3. you have increased total volume and have an extra set in the 90% + range.
 
But I can get 345 for 3 and 355 for 3, I was moving up by 10 lbs.

I think doing 315x3, 325 x3, 335 x 3, 345 x 3, 355x 3, then 365 x ?? will only wear me out. That is waht I was sort of doing in the past.

I was curious about the progression betwwen the warm up sets and work sets.
 
you couls make smaller jumps after 315 if you feel like you need the extra volume, but after reviewing your numbers for that past few weeks it looks like your doing pretty well really.

try hitting your board work first for a few weeks if you want to change up .
 
don't do all the extra sets you mentioned, it will wear you out just like adding the 295 and 345 to your currunt routine would do.

by dropping the 325 down to 315 you're not losing out on a whole lot of total overall weight-moved volume. the 345, or whatever weight that falls in the 90% range, is considered to be in your maximal range for maximal effort. right now you're only getting two reps @ 365 in the 90% range. by adding the 345 you will increase the volume in your max range. don't waste your bench days, you never get them back.

not directly MM related, but check out these links for info on volume.

http://www.elitefts.com/documents/Training-bp.htm

http://www.elitefts.com/documents/importanceofvolume.htm

MM has many of the same underlying principles as WS. use info to your advantage.

another thing i should of mentioned earlier, at your current level, what benefit do you find doing 225 and 275 on your boards? i think you could ax those sets
 
we do a whole lot of volume in the 90%+ range and our training, volume is huge compared the westside.
Our concepts of volume, training loads (% of max , and # of reps ), basic form for pressing, supplemental training, peaking for competition, speed work, accomidating resistance, etc. are very different from the Westside template.
When most people come and train with us at NAZ ( www.nazarethbarbell.com ) for the first time they are floored by the actual number of times that they are asked to press high % weights. MM is very different and the numbers speak for themselves.
 
whitey, would you agree you train weak points in MM. if your lockout is weak you don't train more of the bottom part fo the bench. also volume is important in both methods and applied differently, just as you don't do the exact same workout as mule when you train. when you do barbell rows, i would bet you do it in the same plane as the bench also. i've never trained with any MM guys in person nor do i ever pretend i have. but i do study 24/7 training styles, mainly ws and mm, with this and a number of years of training, i apply the methods that have helped the best out there

i don't think this kid is doing enough volume in the 90% plus range on any of his sets and too many warming up on his boards. plus i think he is not applying himself as much as he could on the boards. they should be much higher compared to what he does now
 
Last edited:
The grip you see there is the Pinky on the ring grip I use for all my board presses. Is that too narrow? The which ring I should use for what has been an issue for me for a while now. I set myself the same way for both. The vids are from the side so you can't see the grip.

Lately I have been cutting the number of raw sets I do, hence the jump from 325 to 365. In the past I would do 315 x 3, 335 x 3 255x5 then 365, but would that wear me out or should I use that type of progression?

8/5/03

Raw Bench Press Index finger on the ring.
b x 3
135 x 3
185 x 3
225 x 3
275 x 3
325 x 3
365 x 3 <--- 3 RM PR
375 x 2 <--- the 3rd one said "not today"
335 x 5 <--- 5 RM PR


4 Board Press Pinky on the ring
225 x 3
275 x 3
315 x 3
335 x 3
365 x 1
375 x 0

3 Board Press Pinky in the ring
225 x 3
275 x 3
315 x 3
355 x 1
365 x 1

Pulldowns

My board numbers are so low because of the pinky grip I use in the above pics.
 
Last edited:
Oh damn, I'm way off. I'll have to measure to find out what exactly I'm doing but it looks like "pinky in ring" is about 18 inches and "index" is about 22 inches. I'm losing out here. the 22 inch grip is my normal grip too. I have to work on bringing that out to get a distance advantage.

From the pics above, I should be using the second ring at least.
 
8/9/03 A quickie today. I was two hours late for a trip the wifey planned and had to hurry.

Close grip 10"grip
135 x 5
225 x 5
275 x 3
315 x 3
325 x 3 <--- Finally 3 reps.
335 x 1

Rack lockouts Pinky on the rings 18"grip.
315 x 3
365 x 3
405 x 3
425 x 3
445 x 1

Dumbbell rows for the idiot with a bad back, hurt my back again. :)
 
8/12/03 Raw day. Feel weak and tired today.

Raw bench 19 INCH GRIP Index on rings
I guess this is way to narrow.
135 x 3
185 x 3
225 x 3
275 x 3
330 x 3
375 x 1 Last week I did two. Almost lost if half way dow and hit the uprights going back up.

375 x 1 again had to try again to see if it was just bad luck or it was me.

4 Board Pinky on the rings grip 15" apart.

225 x 3
315 x 3
335 x 3
365 x 1
375 x 1

3 Board Pinky on the rings grip 15" apart.

315 x 3
335 x 3
355 x 1
 
Going to try and bring the grip out on the boards today and see how things go.

The wider your grip the more the lats are involved initially?
 
WOW What a day!!!!

Close Grip Bench 9" Grip between index fingers.
135 x 3
185 x 3
225 x 3
315 x 3
335 x 1 <---- feel zapped already.

4 Board Press Pinky on the 32" ring, so about 24" between index fingers.
225 x 3
275 x 3
315 x 3
335 x 3
365 x 3
385 x 1 :) PR
405 x 1 :) PR
425 x 3 < --- 3 reps :) PR
445 x 1 < ---- Went up slow, but locked it out. :) PR

Wow first time I used that wide a grip. I can't wait until Tuesday. I smell 400+!!!!! I brough my grip out an extra 9".

3 Board Pinky on the 32"(center ring) so about 24" between index fingers.
315 x 3
335 x 3
365 x 3
385 x 1
395 x 1
405 x 0 < --- went up an inch and had to dump it.

Rack lockouts, Pinky on the 32"(center ring) so about 24" between index fingers.
315 x 3
365 x 3
405 x 3
455 x 1

Time to eat!!!!!! :)

I thought Iwas dragging ass today too. Great day.

In competition you can't go beyond 32" right?
 
Thanks Big Whitey, LiftBig and Devastation!

Two hours after that I started geting bad muscle cramps in my chest and triceps. It's been a long time since that hapened.

I can't wait until Tuesday.

As soon as I find a job I'm geting a shirt.
 
8/19/03 Raw Day

Bench Press 32" grip
135 x 3
225 x 3
275 x 3
315 x 1
355 x 1
380 x 1 <--- PR
405 x 0 <--- missed towards bottom. After I got up I couldn't walk. The tear drops were cramping up. Never happened to me.
385 x 1
390 x 1
400 x 0 <--- missed towards bottom, but went hugher than 405.

Another month and I'll try again. For now I was thinking about getting back to a full workout, 1-4 boards on Tuesday and 6-5 on Saturday.
 
Last edited:
8/23/03

Close Grip Bench Press 9" grip
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
335 x 2
355 x 1 Pinky on ring 12"-15"

4 Board 32 "
315 x 3
365 x 3
405 x 2
425 x 2
450 x 0

Rack lockouts 32"
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3
585 x 0

some pulldowns.



8/26/03 taking a day off to rest. Last day off was over 3 weeks ago. I'l lbe back at on Saturday.
I'm hoping to get a chance to go see the meet in Hempstead, NY this Saturday.
 
Wow para you actually went for 6 plates lockout... youll be there soon broly....... for REPS!
 
8/30/2003 Shirt day, but I don't have a shirt yet.

Close grip bench,
I widened my grip a bit to 12" from 9", too much stress on my elbows.

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
335 x 3
355 x 1

4 Board 32"
315 x 3
365 x 3
405 x 3
425 x 1
440 x 1
445 x 1 <-- PR
450 x 1 <-- PR
455 x 0 went up an inch, rolled it off. I love thepower rack.

Rack lockouts 32"
315 x 3
365 x 3
405 x 3
455 x 3
495 x 3
545 x 1

Did some shrugs, reverse pec deck,and hammer curls.
 
9/2/03 Raw Day

raw Bench
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
375 x 2
355 x 4

3 Board
315 x 1
365 x 3
38 5x 3
405 x 3
425 x 1
445 x 0 <-- Next week I'll drop to 435 then try 445 again.

2 Board
315 x 3
365 x 2
385 x 1
405 x stapled
 
BigWh1tey said:
hey para are you coming to naz for the seminar ???
Click to expand...

I don't have a shirt yet. I'm in between jobs now and can't afford the good stuff just yet.

I can get the seminar fee no problem. I'll just drop wifey off at the outlets and I can get hit by a bus and it will be hours before she notices, :p
 
Bad day, I think I was coming down with a cold or something.

9/6/03

Close grip bench press, I think I have to widen my grip, this really kills my elbows.
135 x 3
225 x 3
275 x 3
315 x 3
335 x 1
Should have taken some Motrin before the workout.

Tried a 4 board press but I was too zapped. My diet has been off lately and I've been drinking too much.


9/9/03 Raw day another very shitty day. Very discouraging.

Raw Bench
135 x 3
185 x 3
225 x 3
275 x 3
335 x 3
375 x 2 2nd reps was a real struggle.
355 x 2 I assume I'm too worn out from the 375, last week I hit 4 reps, but I didn't have any elbow pain.
Pissed off at myself for letting things get out of hand for the last two weeks.

3 Board press
315 x 3
365 x 3
385 x 1
Spent and the elbow pain is excruciating. It starts during the workout and subsides about an hour after I go home.

One thing that I noticed the last few 3 weeks or so since I widened my bench grip is that I feel pain in my outside tri-head, not like an overdoing it soreness just dull pain. I wonder if this is what is causing my recent bench press problems and elbow pain. It is in both arms and more pronounced in the right arm. In the past I followed everyone’s advice to train through it and that worked, this time it seems worse though.

On a good note my wrist did not give my any trouble yesterday. So it looks like it's finally getting better.

To resolve my diet problem I decided to follow the Anabolic Solution Diet for powerlifters, designed by DR. Mauro Di Pasquale. I was impressed with the variations as to what you want to do, cut, gain mass, gain strength; everything was well laid out amongst all the fluff.
 
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