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Workout 9-23 (videos)

Mike_Rojas

Mike_Rojas

New member
My Metal Militia Style Workout:

Close grip Bench
135x5,5
185x3
205x3
225x3
245x2

These felt awkward so I stopped.

****************

4 Board
225x3
245x3
275x3
305x3
315x3
335x0

The boards are attached to my chest with bands

****************

Rack Lockouts
235x3
255x3
275x2 Damn it, do over
275x3
305x0 Out of juice

I need to tuck those elbows more. Ok, now I feel like puking. My little wrists could take it, ha ha. And I thought I could do some lat work today.


Rojas4Board.jpg
 
excellent videos mike and impressive strength... post more like this
 
Thanks guys. I'm wiped out. I'm eating a big ass bowl of oatmeal w/honey right now so I'll be able to function the rest of the day.
 
Mike_Rojas said:
Thanks guys. I'm wiped out. I'm eating a big ass bowl of oatmeal w/honey right now so I'll be able to function the rest of the day.
Click to expand...

You're welcome. You deserve it!

I trained earlier today, the last of about two weeks of lighter stuff. I'm pretty much rarin' to go as is, but watching you work so hard I could turn around and go back to the gym right now :)

(Must...restrain...self...*knocks self over the head with steel bar*
Ah. That'll do it *collapses*)
 
guldukat said:


You're welcome. You deserve it!

I trained earlier today, the last of about two weeks of lighter stuff. I'm pretty much rarin' to go as is, but watching you work so hard I could turn around and go back to the gym right now :)

(Must...restrain...self...*knocks self over the head with steel bar*
Ah. That'll do it *collapses*)
Click to expand...

LOL.. I have the same problem. When I check out this board I just want to go hit the weights. It takes a lot of discipline to take a day off!

My left tricep is now cramping like crazy.
 
kingc_79 said:
so how'd ya like the mm style? vids looked real good by the way..
Click to expand...

Let's see, by the time I was done I was covered in sweat, I felt like I wrestled a bear, and now I can't straighten my arms without my triceps spasssing out. So I guess you could say I feel great :p

I haven't done any partial benches or close grips in months - Just full range benches, declines, and some inclines.
 
Mike_Rojas said:


Let's see, by the time I was done I was covered in sweat, I felt like I wrestled a bear, and now I can't straighten my arms without my triceps spasssing out. So I guess you could say I feel great :p

I haven't done any partial benches or close grips in months - Just full range benches, declines, and some inclines.
Click to expand...

thats great man...gotta love that feelin...me i was opposite, the declines were really weird for me..havent done those in prolly a yr
 
slobberknocker said:
Hey Mike. What about the close grips felt awkward?
Click to expand...

My elbows. You can see in the video on the last set my elbow wiggles around. Probably just need to get used to them.
 
MULE1 said:
Volume is a little light did you do shirt work on this day....
Click to expand...

I don't have a shirt yet. I'm doing one raw day and one top end day. So bench and low boards on one day, and close grip bench, high boards, and lockouts on the other.

This is the first time I've tried a MM type of workout, so it will probably take a while for me to get used to the volume.

Thanks for posting Mule
 
t3c said:
nice work mike

are you going to be getting a shirt to train in?
Click to expand...

I think I would need a couple training partners if I got a shirt. From what I hear it takes 2 guys to get the thing on you, then you need spotters 'cause sometimes you go out of the groove and the bar comes down to your face. Correct me if I'm wrong.
 
i'm not really sure as i've never trained in one before.

have your wife come spot ya or see if you have any buddies at work that share a common interest of lifting
 
t3c said:
i'm not really sure as i've never trained in one before.

have your wife come spot ya or see if you have any buddies at work that share a common interest of lifting
Click to expand...

Thanks tec. I have a friend I used to work out with, might be able to workout with him again. Maybe I'll look into getting a shirt. He won't know what the hell the shirt and boards are for... lol. I surprised him with how much I could bench now because he always used to be stronger than me.
 
i just got a shirt and it isnt too bad..only person helps me is my gf and i usuall y dont have too much trouble...i can say so far i love this titan fury..
 
your setup is non-existant. read sebastian burns' 'competition benching' article on metalmilitia.net
 
jeremys said:
your setup is non-existant. read sebastian burns' 'competition benching' article on metalmilitia.net
Click to expand...

I've read that and that's what I'm trying to do. Still haven't got that leg drive figured out. My back was exhausted toward the end of the workout from trying to arch. Maybe the problem is the bench I'm using is too high off the ground.
 
Last edited:
your form on your close grip is terrible.
1. your grip is way too close here. pinkies on the rings is close enough
2. you have absolutely zero arch. next time stand a few inches in front of the bar. now without moving your feet, sit down on the bench. through out the next couple of steps, NEVER move your feet. scoot your crotch away from the bar. lay down on the bench your legs will resemble this symbol "<". you should have a sizable arch now and your feet should almost be directly below your shoulder blades. in this setup you will have a far superior arch then you do now.

board press
1. same problem with your setup. you setup the same here even with the boards
2. grip width seemed ok. maybe a bit too wide

lockouts
1. you don't need to do low weight lockouts. you need to go much heavier here
2. you can go a bit closer with your grip here.
3. i don't take them out of the rack i start from the bottom position. much harder and i feel this helps ME. also i do them lying on the floor

these are the things that jumped out at me from the videos

and i agree with the volume being way too low. add in 5 boards and a couple more sets on each movement wouldn't hurt either
 
Thanks for all the tips and I appreciate the honesty. I'm going to bust my ass and get an arch.

By the time I got to lockouts my triceps were wasted, that's why the weights were on the low side.

I'll up the volume a little each time. This about knocked me out as it was.

Thanks again
 
You need to make a post looking back at where you were 6 months ago...and where you are now. Impressive...

B True
 
Comment from Mule

For anyone interested, Mule gave me some comments. Project recommended I post them here so it might help other people:

"go to metal m,ilita site at www.metalmilitia.net and see if you can find video of bill doing boards, Your boards need work, your doing a touch and go when doing boards the weight should come down fast sink into the board and you throw it back up over your face, get a workout partner for safety reasons"

"Mike when doing close grips pinkis on the ring, your in to far and your elbows are flairing out at the bottom, this will give you elbow problems if you continue this way..."

I've got a lot of things to work on.

BFold - thanks for the comments. It means a lot.

I need some advil for my tricpes today.. lol
 
keep workin on it man

and good job asking for and taking advice. so much better than somebody who would blow it off and be stubborn

with your attitude, you will go far. on to big numbers
 
Thanks jeremys. When you told me my set up was "non-existant" it kind of bothered me because I was trying to arch and set my feet up right. I should show you a video of me struggling to set up the right way. My back just doesn't bend back like that yet. I've never been very flexible. I'll keep working at it, though. Don't let me slack off.
 
Mike_Rojas said:
Thanks jeremys. When you told me my set up was "non-existant" it kind of bothered me because I was trying to arch and set my feet up right. I should show you a video of me struggling to set up the right way. My back just doesn't bend back like that yet. I've never been very flexible. I'll keep working at it, though. Don't let me slack off.
Click to expand...

keep working on it. some use large medicine balls, some use large PVC pipe. i personally reccomend one of these two and also some wrestling bridges

it'll come
 
Devastation said:
your form on your close grip is terrible.
1. your grip is way too close here. pinkies on the rings is close enough
Click to expand...

I thought that the widest you could go was pointer finger on the rings? So close-grip would be only a couple inches (3 finger-widths) closer in? I have been doing CGB with my pinkies on the line between the middle smooth part and the knurling...
 
Backlash said:


I thought that the widest you could go was pointer finger on the rings? So close-grip would be only a couple inches (3 finger-widths) closer in? I have been doing CGB with my pinkies on the line between the middle smooth part and the knurling...
Click to expand...

That's what I was told by more than one MM guy - pinkies on the ring (the same ring you put your index finger on)
 
Seriously waiting for the progress pics and numbers...

Seriously...

B True
 
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