New Bench PR today. V. No ASIT :(

Discussion in 'Fitness & Nutrition' started by ACLdestroyer, May 17, 2007.

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  1. ACLdestroyer

    ACLdestroyer OT Supporter

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    After about a month on the Metal Milita Bench routine that Maine posted I hit a raw 300 x 1 pr today :dunno:. Just for reference, I had been stuck at 285 for about a year, mostly due to playing catch up on my Deadlift and Squat.

    Im currently 194lbs and Im cutting right now so I guess I should be happy to make any real strength improvements. My short term goal is 315. Hopefully hit it by July or so, then its on to my long term goal of 405 raw. :noes:
     
  2. TZ

    TZ Banned

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    nice job man. race ya to 405 (might take awhile) :rofl:
     
  3. ACLdestroyer

    ACLdestroyer OT Supporter

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    Its on! We'll see who wins.:wiggle: IN 2009
     
  4. TZ

    TZ Banned

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    lol only 2 more years baby
     
  5. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    post the routine?
     
  6. callmejim

    callmejim OT Supporter

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    can you post the rountine?
     
  7. ACLdestroyer

    ACLdestroyer OT Supporter

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    Hold on let me find it. ITS A SHIT LOAD OF BENCHING!!!!!
     
  8. ACLdestroyer

    ACLdestroyer OT Supporter

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    Raw Bench Improvement – Sebastian Burns

    This was taken from an e-mail I just sent to a friend. It will work for anyone wanting to get stronger raw or who is just starting out. You could throw some shirt benching in there after awhile and some boards but this is good for just getting started.

    Bench Press with regular wide grip
    6 sets of 3 to 5 reps

    Close Grip bench (Go one hand space in from regular grip)
    Pause the bar on the bottom for 2 full seconds
    6 sets of 3 to 5 reps

    Regular Grip Pause Bench
    6 Sets of 3 to 5 reps

    Pulldowns
    3 sets of 10-12 Reps

    Rows
    3-4 sets of 8-12 Reps

    DB Side Raises
    3-4 sets of 8-10 Reps

    Do this workout for 3 months and keep track of your weights always trying to beat your last weeks weight. After 3 months take a few weeks away from benching and do more back and shoulder work then go back and repeat the bench cycle.

    Try to make it all the way thru this workout, it is the volume that will cause an increase in the bench. It may take 2 to 3 weeks to get used to the high volume but stick with it.
     
  9. ACLdestroyer

    ACLdestroyer OT Supporter

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    Honestly the routine is almost too much for me, but it works. Im gonna keep up with it for another month them go back to Pur's Routine to switch it up.


    Definately planning on hitting this up again when Im bulking in the Fall.
     
  10. callmejim

    callmejim OT Supporter

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    so thats all in one day right, a dedicated bench day? Also were you cutting when you were on this?
     
  11. ACLdestroyer

    ACLdestroyer OT Supporter

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    Yes and Yes. For further reference this is the Complete routine Im on now.

    I'll throw this out there...

    If someone were going to do this routine


    Monday: Legs (Squat training)
    - Squat variation
    - SLDL or Pull-throughs
    - Single-leg movement
    - Abs

    Wednesday: Bench (see above)
    and add some oblique work

    Friday: Back (deadlift training)
    - Good mornings
    - Deadlift Variation
    - High rep DB rows
    - Scap retractions
    - Abs

    Saturday: Accessory
    - Military Press
    - Face Pulls / Clay's Lats
    - Front Raises
    - Rep shrugs
    - Pump tricep work
    - Biceps
    - Obliques
     
  12. UCLA throwing

    UCLA throwing New Member

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    sounds like our football workout. But we also do incline bench and incline dumbell on the same day. and crap loadof specifics to go along with it

    like: Weighted Dips, weighted pushups, farmer walks (for grip), E-Z bar bench (sace as close bar bench), 16inch bench(we have adjustable benches, so you put it at a height where you are pushing the bar for only 16 inches..i guess its for resistance training0 and 16inch bench on incline.
     
    Last edited: May 17, 2007
  13. Uglybob69

    Uglybob69 I miss beer.

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    Nice job on the PR man, 300 has been a goal of mine for a LONG time and though I've been close (way closer than I am now) I've never actually hit it.

    Grats man, I envy you but I'm working hard to get there. :)
     
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