Old School Benching ADD 50 to 75 LBS!!!!

[M.E. Hollingsworth]

I was wondering if any of you have every heard of this program(Ken Lains Bench Press Matrix Program) its kind of old school. I know Ryan Kenelly used it when he first started training. I have used the Metal Milita Routine and a bunch of others, so I was just wonder if any one here has tryed this.

 

[BadboyAl]

Sounds like your talking about the Crital bench Press work out?

Download and print the program from the bottom of the page. I never tryed this one though I had it all set up but never got around to it. Some guy on a raw drug free forum said it helped him put 25lbs on his bench from 310 to like 335.

http://www.criticalbench.com/MM2K.htm

 

[Illuminati]

I was wondering if any of you have every heard of this program(Ken Lains Bench Press Matrix Program) its kind of old school. I know Ryan Kenelly used it when he first started training. I have used the Metal Milita Routine and a bunch of others, so I was just wonder if any one here has tryed this.

what did you think of the Metal Militia bench routine?

 

[salemlot]

I think he was talking about this......

Here is a copy of Ken Lain's Matrix program. It will add size and boast the hell out of your BP!

Here’s a ten week Matrix program for increasing a 295 lb. bench press to one of 325 lbs.
10 Week Matrix Program(Maximum Muscle Bulk and Power System)

WEEK 1: Monday (Heavy Day) 55% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 10 reps, 175 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 10 w/140 lbs.

WEEK 2: Monday (Heavy Day) 60% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 9 reps, 190 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 9 w/150 lbs.

WEEK 3: Monday (Heavy Day) 65% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 8 reps, 205 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 8 w/165 lbs.

WEEK 4: Monday (Heavy Day) 70% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 7 reps, 220 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 7 w/175 lbs.

WEEK 5: Monday (Heavy Day) 75% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 6 reps, 235 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 6 w/190 lbs.

WEEK 6: Monday (Heavy Day) 80% of Projected Max. Do 2-3 light warm-up sets; then 3 sets, 5 reps, 250 lbs.
Thursday (Light Day) 80% of heavy day. 3 x 5 w/200 lbs
.
WEEK 7: Monday (Heavy Day) 85% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 4 reps, 265 lbs.
Thursday (Light Day) 80% of heavy day. 2 x 4 w/215 lbs
.
WEEK 8: Monday (Heavy Day) 90% of Projected Max. Do 2-3 light warm-up sets; then 2 sets, 3 reps, 285 lbs.
Thursday (Light Day) 80% of heavy day. 2 x 3 w/225 lbs.

WEEK 9: Monday (Heavy Day) 95% of Projected Max. Do 2-3 light warm-up sets; then 1 set, 2 reps, 300 lbs.
Thursday (Light Day) 80% of heavy day. 1 x 2 w/240 lbs.

WEEK 10: Wednesday (Personal Record Day) 100% of Projected Max. Do 2-3 light warm-up sets; then first attempt 88-92 ½ Max 1 set, 1 rep, 315 lbs. Second attempt 95-97 ½ Max 1 set, 1 rep, 320 lbs. And finally, a third attempt with 100-102% Max 1 set, 1 rep, 325 lbs.

The heavy weights used in the Matrix program can undeniably take a toll on your body so after the 10 week cycle go into a 4-6 week cycle of high volume training (that is, more reps are done per set). For example, when doing Flat benches on Monday, do 2 sets of 6-8 reps, then 2 sets of 12-15 reps, and finally 2 sets of 25-30 slow continuous tension reps. This is an excellent way to hit all the components of the muscle cell (Fibular, Mitochondria, and Sacroplasm). Each part in itself contributes about 33 ½% to the overall muscle volume size. The remaining chest exercises and those for the other muscle groups should be different than (or a variation of) what was used during the 10 week cycle, and performed in straight set style.
On the Thursday (push) and Friday (pull) training days, stay with the same exercises, sets, and reps (unless otherwise advised) as on the Monday, Tuesday, and optional Wednesday workouts. Rather than reducing the poundages used down to 80% of what was used on the heavy days, you may have to drop down to 65% to begin with because you will be doing super-sets for chest and triceps and tri-sets for the delts. On the back you can do straight sets however. For biceps do one exercise in a double drop fashion, say Standing barbell curl 80 lbs. x 10 reps, 50 lbs. x 15 reps and 30 lbs. x 30 reps. On another biceps movement such as the Dumbbell curl, go down the rack in 20 lb. increases or decreases (depending which way you go) doing all reps to failure. Vigorous super-sets, tri-sets, double drops and down the rack are done basically non-stop until all the required sets for a particular muscle group are accomplished. Initially, after 4-6 weeks of this, map out a new Matrix program and go back to the original exercises used in the previous 10 week cycle. You may not always be able to add 10% for a new projected one-rep max for the Matrix program. Pretty soon there’s going to come a time when 5% will be all that you can add.

 

[M.E. Hollingsworth]

"What did you think of Metal Milita?" My thoughts on the Metal Milita. Well let me start off by telling you im sixteen years old. I have been lifting weights for about 9 months. I compete in Powerlifting in the USAPL. Im 148 Lbs and 5'9'' tall pretty skinny, im not really gifted with genes or talent. I just work real hard. My best bench is 235 (raw) with a pause at 142 Lbs. Metal Milita I think is better for shirted benchers. The one I did you work up to 3 rep max then do board work, then rack lockouts. Then the next workout you do close grip bench press and tricep and shoulder work. Its really high volume and takes you for ever for a workout. I think its a very good cycle, but it takes its toll on your body. I gained about 10 to 15 lbs out of it. I was only on it for a short 3 week cycle. Know I train with some guys that use shirts, and they really like Metal Milita who have made great progress with it so just try it out see if it works for you knot ever one is the same. Hope it helps good luck.

Mark Hollingworth

 

[M.E. Hollingsworth]

Can any post the critical bench workout I have tried to find it on the internet, or have people post it on other forms, but for some reason I have never heard anything from people that have used it. I was just wondering what it looks like is gradul perizadation or is a nebraska line men chart?

 

[BadboyAl]

look up at my post its the original critical bench workout. at the bottom of the page is the program to download and print.