As per the title Im a raw lifter and I want to give the Metal Militia routine a whirl for my bench so was wondering if theres a template out there for the routine but for a guy who trains raw?
Last edited by doberman; 09-05-2009 at 03:45 PM.
Raw and Metal Militia don't really belong in the same sentence from what I remember, haha. Good luck man!
I got this off the Raw site a couple years ago. I was told its the MM Raw routine and several folks confirmed it.
Flat bench: 6 sets of 3-5 reps
Close gip bench: 6 sets of 3-5 reps (one hand width in from regular grip)
Flat bench paused: 6 sets of 3-5 reps
-work up to a 3-5 rep max each week
-take every 4th week off
-pyramid weight on all sets
I never really got any specifics as to what weights or %'s to use, other than pyramid up to a 3 or 5RM. I was told to pyramid all 3 bench styles, which seems sorta odd, but the guys on the site verified it.
Didn't get it from Sebastian himself or anything. So don't shoot the messanger if its wrong. But I copied it exactly as it was posted.
Without progression, I am nothing.
From stuff I've read, MM pretty much just focuses on shirted benching. I believe they do a raw day to work on lower end strength and then the second bench day is a shirted day where they focus on lockout and top end strength.
but what would I do for the rest of the week though?
Mon: MM Bench
Wensday: ME lower: deads OR squats + abs + some lower assistance work.
Any ideas guys? my recovery is so so FWIW.
Last edited by doberman; 09-07-2009 at 05:16 PM.
Raw Bench Improvement – Sebastian Burns
This was taken from a 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 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 3 to 5 reps
Regular Grip Pause Bench
6 Sets 3 to 5 reps
After this you could do 3 sets of Pulldowns and 3 sets of Rows for 3 to 4 sets also 3 to 4 sets of DB side raises.
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 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.
Vincent Dizenzo has a great raw template posted at Elite Fitness Systems: http://www.elitefts.com/documents/600lb_raw_bench.htm
the accessory work is pretty universal IMO. so I end up doing chins over rows sometimes (for example). as long your hitting all the muscle groups in the upper region on DE/ME bench days, it makes a great program.