Discuss the metal militia bench routine!!!

[badboy007]

hi guys,

as a number of us are looking to work on our benches, thought id start a little thread discussing what we are going to do.
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Tuesday
Raw bench: Grip (Index Finger On Ring)
up to 3rm or 5rm, 5-8 sets total.

4,3,2,1 Boards: Grip (Pinky Finger On Ring)
vary the board height, for me im concentrating on the two and three board.

tate presses

heavy bent rows

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Saturday
Close Grip Bench: Grip (Pinky Finger On Ring)
just a warmup.

Shirted bench or wide grip competition bench (focus on arch and getting grip wide),
singles. 8-10 sets total

6,5,4, Boards: Grip (Pinky Finger On Ring)
work up to a 1rm on each board.

dumbell floor press
5 sets 5-8 rep range

heavy bent rows
dumbell rows

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may try this for a while, i think boards are going to help alot.

also going to work hard on getting my grip out to max legal width, and arching, think it may take a while to get my chest strength up aswell as lat strength.

[AJ Roberts]

i have modified mine a little from MM over the year as i have found my body can only handle so much but here is a basic template i stick to

Raw day
Work up to a heavy 3 rep full range using various grip placements
Decline or incline
3-1 boards I usually pick a board and work up to a 3 or 2 or 1rep max
Then i do maybe rack lockouts, JM presses, pushdowns, rope overhead, etc

Shirt day
Work up to a heavy 3 rep full range raw using comp grip style
Shirted work up
Shirted 5-3 boards for 3 or 2 or 1 rep max depending on when meet is.
Then i do maybe rack lockouts, JM presses, pushdowns, rope overhead, etc

As you can see i have a lot less volume that the MM template but i have had great gains since doing this. Im switching things up now in training adding in bands and chains but i honestly feel you don't have to make gains.

[Justin Hurley]

I also had to reduce the volume for my recovery abilities.

On Shirt day, I jump straight in with the shirt and work up to 1-3rm, I don't bother with the close grip, as I use a closer grip for the board press.
I also only do one board maybe two a session. I won't do the same board twice a week, it's easy to do the 3 board twice a week as it fits into both top end and bottom end.

I have only followed this for about 4 weeks prior to the comp, so I can't comment on results just how well I recover between sessions.
I do Raw day on Monday and Top end on Thursday, I like to have the weekend off, but this does make for a harder recovery when you add in squat and deadlift days.

How do you work the days???... Have considered extending the routine over more than seven days.

[AJ Roberts]

i was going monday & thursday but this next cycle im going monday & friday. I think im going to be doing less MM and more Westside type stuff as it is time for a change :D

[Justin Hurley]

MM style suits me for now, prior to the comp, I wouldn't do it for too long, as my shoulders are already asking to let off a little.

[badboy007]

how would one adjust mm for raw benching? - i know its designed for shirted benchers,

but i am really weak at 3 board height and need to work on boards alot.

[AJ Roberts]

I wouldn't adjust it i would just throw out the shirt work. You could add in incline in it's place maybe.