spatts................???

[Exodus]

spatts and Mule................???

i know that you and the asylum crew have been incorporating Metal Militia into your bench program, what did you change exactly.

have you totally dropped the speed days, modified???...what about me days???

X

 

[spatts]

I haven't dropped speed work, but Project has.

Here's my thought on speed work: The MM style allows you to take advantage of speed on the downward part of the arc. According to MULE this is why you throw it back and walk your elbows under the bar. For those that press in a straight line, you don't have accelerating bar speed at lockout; therefore, I think it's necessary to train for speed when pressing in a straight line.

I also asked Mule if he ever trains for chaos recovery so that he can lock the bar out even if it's not going back like it should, and he said no. So many times, I will see them stall in a position that's SO close to a straight line lockout.

I'm not benching the next few weeks, but when I'm back at it I would like to try the full MM set up, but bench in a straight line. It's a shorter ROM, uses more speed (which I have and enjoy training for), and still allows me to use the arch and leg drive I have learned.

 

[Exodus]

ok so here is what i think i understand.

wsb - leg drive (legs out in front) push in straight line. train 1 day speed, 1 day power.

MM - big arch, legs tucked under bench with leg drive. 1 day shirt power, 1 day raw power. bench with bar going back toward head, which has its own natural speed???

is that anywhere close??

also, what do you recomend for raw lifters (well, raw untill around christmas time when i get a shirt)???

X

 

[Exodus]

Sounds about right.


I train raw...and I've never trained totally the MM way, so MULE's probably the best person to ask.

ok, i'll just link this to another post.

thanks sweetie, your always nice enough to help.

X

 

[spatts]

Sounds about right.


I train raw...and I've never trained totally the MM way, so MULE's probably the best person to ask.

 

[Exodus]

question spatts,.......... if you didnt eliminate speed days, how did you incorporate MM into your wsb split???

X

 

[spatts]

I only incorporated some of the form and technique. Project is the one doing it by rote.

 

[TheProject]

I only incorporated some of the form and technique. Project is the one doing it by rote.

Well, and I'm even doing a bit of a bastardization.

Here's my plan so far:

• My former ME bench day is my shirted day
• DE bench day would be my raw day
• I'll take another day in here where I'm doing anything, and hit shoulders and traps

Basically, I'll be doing just shirt work on the shirted day, with lockouts and board presses on my raw day. MULE suggested doing raw benching maybe twice a month to avoid overbenching.

My ME and DE squat days are remaining untouched, and I'll end up working out 5 days instead of 4.

That said, I'm kind of easing into this, because the first two workouts have kicked my ass.

I'm tracking my progress over here, if you want to see how it goes.