Raw Bench Routine by Sebastian Burns of the Metal Militia

Discussion in 'Fitness & Nutrition' started by MaineSucks, Apr 11, 2007.

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  1. MaineSucks

    MaineSucks 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.


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    This doesn't fit very well into a BB routine, but if someone is focusing on strength then it is definetely worth a shot. Sebastian is very smart and one of the best technical benchers around today.
     
  2. jonno

    jonno New Member

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    thanks. do you think it would be fine to do the shoulder/tri work on separate days to incorporate this into a BB style routine? rather than hitting chest/tri's/shoulders all directly on 1 day?
     
  3. chickenadobo

    chickenadobo New Member

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    18 sets of bench seems a bit much for me. my shoulders would hate me.
     
  4. jonno

    jonno New Member

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    not if you benched properly
     
  5. ACLdestroyer

    ACLdestroyer OT Supporter

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    I think I'll give it a try. God knows I need something to get past my current plateau. Any advice on how to incorporate this into the rest of a routine? Legs etc.
     
  6. MaineSucks

    MaineSucks OT Supporter

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    No... this is a routine to increase your raw bench press. There is no way to incorporate it into a BB routine. This routine would work well in a

    Squat Day
    Bench Day
    Deadlift Day
    Accessory Day

    type split
     
  7. ACLdestroyer

    ACLdestroyer OT Supporter

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    Ok, I will do it. Ive been on purs routine for a while (its working well but its time to switch it up) I think I'll switch to this for a couple months and then, maybe back to Purs.

    My goal is to gain size AND strength. Right now Ive been stuck at a 285lb bench for months and months :(
     
  8. siniquezu

    siniquezu New Member

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    Is this all for a heavy bench day?
     
  9. TZ

    TZ Banned

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    this would be good for me but I want to finish what i'm doing now to see if it works before i try this :hs:
     
  10. Phineas Q Stork

    Phineas Q Stork Active Member

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    i'm kinda curious as to what those who follow the militia stuff to the T can put up raw
     
  11. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i haven't tried this, but i did add volume to one of my two bench days and it significantly helped with my bench
     
  12. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i wonder if this kind of volume would work for squats?
     
  13. Gohan4862

    Gohan4862 New Member

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    I do something similar except dont do the 3rd bench variant (why bother) and instead do shoulder press and drop the side raises.
     
  14. Memor

    Memor Active Member

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    will be doing this, ty for putting it up!
     
  15. Formz

    Formz Hipster Santa OT Supporter

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    I always bench with about a finger or two space between my pinkies and the rings. Would that be considered close grip? :dunno:
     
  16. evolude

    evolude OT Supporter

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    I consider that normal. :dunno:

    Good post Maine... first need to build up my back/shoulders so I can do this.
     
  17. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I will probably jump on this starting next week too
     
  18. MaineSucks

    MaineSucks OT Supporter

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    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
     
  19. GTLifter

    GTLifter Banned

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    Maine, if I was going to do something like this but made the following changes to suit my scheduale would it still be as effective?

    Sun: squat

    tuesday: accessory

    thurs: back

    fri: bench
     
  20. MaineSucks

    MaineSucks OT Supporter

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    Only way to know is to try it and see how it works for you. I wrote that because my body could handle that type of split.

    The one downside I'd see from that is that you are going to have a lot of shoulder work before your bench day with that split. Squats effect shoulder, the accessory day directly hit shoulders, deadlifting will hit the shoulders... then you are benching. Other than that, I see no issue with it.
     
  21. GTLifter

    GTLifter Banned

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    well that's the thing dude....I really don't like benching (relatively) heavy at the school gym and I can only get up to NGBB on Friday nights and Sundays so it's going to have to work. I'm considering moving the back day to wednesday night to give my shoulders a break for Friday.
     
  22. Memor

    Memor Active Member

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    lack of good spotters?
     
  23. GTLifter

    GTLifter Banned

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    not really...

    It's more so the benches are slicker then deer guts on a door knob and I like to chalk up when benching, which is not allowed there.
     
  24. K20Z3

    K20Z3 New Member

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    when you are using a 6x3-5 rep scheme are you using straight weight or are you pyraminding the weight?
     
  25. TZ

    TZ Banned

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    im doing something very similar already to what maine talked about in post 18 :bowdown: same days too :eek4:
     
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