[quote]JRR641 wrote:
Will post my bench routines here for any that have interest as I prepare to qualify later this year for the 2007 Arnold at 198lbs (middleweight).
It is an “abbreviated” version of the Metal Militia template. Many of the guys that follow this routine do more volume. Obviously this works best for an “assisted” lifter as the recovery time is difficult for most. I am 42, so following their typical routine would bury me despite the anabolics. You can check out their 2 day / week routine at www.metalmilitia.net. It is mind boggling.
I have a few suggestions because I am familiar with the MM routine and their training methods.
Don’t keep the boards with the shirt! If you are just going to work down until you touch then that’s fine but after that then ditch them! They throw off the groove.
The boards aren’t really supposed to be a max effort exercise. As I heard from Bill Crawford, they are a “finesse” exercise. To practice the catch and throw of the shirt tech, use 3-5 reps.
Move your grip in to pinkies on the rings for the lockouts. It puts too much stress on the pecs with the wide grip. Other than that keep up the strong work! Looking good.
[quote]TTewell342 wrote:
I have a few suggestions because I am familiar with the MM routine and their training methods.
Don’t keep the boards with the shirt! If you are just going to work down until you touch then that’s fine but after that then ditch them! They throw off the groove.
The boards aren’t really supposed to be a max effort exercise. As I heard from Bill Crawford, they are a “finesse” exercise. To practice the catch and throw of the shirt tech, use 3-5 reps.
Move your grip in to pinkies on the rings for the lockouts. It puts too much stress on the pecs with the wide grip. Other than that keep up the strong work! Looking good.[/quote]
Am only using the boards with the shirt because I have not shirt benched in over a year due to injuries and want to work my way down over several weeks.
I usually do use the pinkies on the rings for lockouts but I have been getting a bit too much stress in the front delt that I only feel when doing lockouts. Figured I would switch it up.
Thanks for the feedback. Anything else I am not doing that I should be?
I will post my “Low End / Raw Day” on Thursday evening.
you compete at 198, what weight do you walk around most days?
What are your meet and gym PRs?[/quote]
Jon Ramsey—have only competed in the 220lb class though I can never seem to get that heavy. I walk around normally at around 212lb’s though I am now around 200.
Trained at Nazareth Barbell for most of 2003 and 2004…been training at another gym due to proximity to where I live. Moving to New York in 2 weeks as well so will look for another gym as well.
Meet record 555 at 214lbs…missed 583 at the BB4C in 2004 by an inch at the top.
I plan to be at the Arnold next year too, also in the 198’s.
My best meet lift was 575 at 198. I’ve come close to 600 several times, but I think my shirt has just finally stretched too much. I should be at 600-625 by my next meet in July.
Good luck in your quest.
I have a double RageX. If I had a DD I would wash & dry it in the dryer on low heat. Air drying won’t provide any shrinking effect, neither will washing alone. Polys aren’t affected the same way by washing/drying as Denims.
You’ll get a nice even spread of support over the whole chest plate area as opposed to a denim, which mainly provides support at the collar. If interested, I can tell you a few modifications to get done to it for better performance and comfort.
That would be great bro…I have a small waist so I get no belly help and benching real low is not my strength. I need more pop out of the whole…locking out is not a real issue. I am going to Carpenter’s meet in August to qualify so I have a little time to work with a new shirt.