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Metal Militia Bench Press Training

Rugby88

I have Ep1c Calendar kunce
After seeing the other metal militia thread I had a think about the program - just wondering if many ppl had run it? What sort of results have you had?

I know Jonnie said he does a variation of it?

Heres what I have found: -

Day1:

Raw bench - working upto a 3rm - if 3rm is good then 2.5-5kgs is added for another attempt at 3rm

Incline - 5 x 5

4,3,2,1 boards - working through the boards - working upto 4rm on 4 board then 1rm on 3,2,1 boards - depending on soreness will depend on if you work through all 4 boards in one session.

Shrugs - whatever
Triceps - whatever


Day 2:

Close grip bench - working upto a 3rm (warm up to shirted work)

Shirt on - doing 3-5 reps to get into right grove - then working into some doubles then a single. 5-20 sets (depending on how things go)

4 board - max out

Rack lockouts - working upto a 3rm - 6-10 sets

Upper back
Shrugs
Triceps
 
Joel,

I found MM very good for learning the shirt quickly (bare in mind that it was a single ply F6) whilst continuing to improve my raw strength. However I'm sure there'd be no issues with heavier shirts....

you may like to consider limiting your shirted sets to a maximum of 5 and instead of running triples, doubles, singles each week run each number of reps for three weeks then have a deload week where you go raw on shirt day. When you are coming upto a comp (4 weeks out) work upto a heavy 3 reps on close grip instead of 3RM then put on the shirt.

This is what I've found works well for me but I'm no bench master....
 
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