I have debated long about putting up a log but I feel that I may be able to contribute something of interest.
Background:
I have about 15 years of experience under the weights.
I have been training as a powerlifter since last July and have followed Westside protocol since 8/18/03. In January, I found a hardcore powerlifting gym, Alpha Strength Systems, and kicked up my powerlifting several notches.
This April, I did my 1st powerlifting meet. Although, it was my first meet, I have been studying powerlifting for quite some time. At the meet, I DL’ed 523lbs and benched 369lbs (barely missed 402lbs).
Short Term Goals:
Bench 470lb, DL 595 and enter my first full meet this summer. Also, I need to drop some BF. I did the meet at 217lbs and, as of this morning, weigh 225lbs. My BF is around 19-21% therefore I could stand to drop some BF.
My team is currently blending a mix of two training styles. Metal Milita for the bench and Westside for the squat/DL. Hopefully, I can bring some insight on how to bring these two styles together.
Went light today and trained at a commercial gym close to home. Picked up a couple of movements I missed this past week. These movements are recommended by Sebatian from Metal Milita and will ideally help with my bench.
DB Side Raises
20sx10
30sx8
40sx8
20sx12x4 (major latic acid buildup)
(These are done with the arms bent at 90 degree angles and should help strengthen my shoulders. The movement somewhat mimics the way the shoulders pull during the bench press.)
Wide grip shrugs
95x40
95x25
185x10
255x5
95x25
(I take these wide grip to more closely mimic my hand spacing during the bench. Here I’m trying to strengthen my traps to help with keeping my shoulders back during my bench and to help with the portion of the bench where the bar is traveling up toward my shoulders toward lockout.)
1.SSB suspended GM
155x3
205x3
245x3
295x3
335x3
385x3
425x3
475x2
These felt light. I need to lower the chains a little but my training partner is about 5" taller than me.
Rev. Hyper
180x8
270x8x4
Really concentrating on pulling the weight back before it gets to the top and throwing a hard arch in my lower back as I pull the weight back.
Band Leg Curls
Avg. bandx15x6
Pulldown Abs
70x10
90x10
110x6
90x10x3
Static stretching for lower back/hips/glutes/abs/hams.
Looks good! I’d be interested to know some of the metal militia philosophies if you don’t mind elaborating. I am knew to plifting and westside training and am curious of other methods as well.
Bench set up-Set up in a big arch with your legs tucked way under you. The big arch cuts down on the distance the bar has to travel before touching your stomach. Yes, I said stomach, not chest. When you set up in this arch the abs will be the highest part of your body. Tucking your legs serves two purposes. It ensures your hips do not come off the bench and you get ‘red lighted’. Secondly, with your legs way under you, you are up on your toes more. This allows you to push your heels toward the ground, thus expanding the abdomen even more.
The bench press - The bar comes down and touches the abs. The press is up and BACK. As the bar travels back it allows your arms to get under the bar for the lockout thus creating the best leverage for finishing the press, when the shirt stops supporting and all the weight is on you.
The training days - There are two benching days. One is for low boards (3s and 2s) and the other, most important day is for high boards (5s and 4s), shirted benches and lockouts. Most of the concentration is on the high board days since the shirt, when set up properly, gives unbelievable support off the chest. The high board is a very high volume day as we will usually train 3-4+ hrs on this day. We will also do an assistance day consisting of side raises, shrugs and sometimes lat work.
Hopefully that gives a little insight. Let me know if you have any specific questions. I’ll try to get some pictures/video links up so you can see the set-up.
Thanks for the reply! I will check out the metalmilitia site. So I am guessing there is no speed work with this method? I suppose it is a method more suited to benching with a shirt and designed around those weak points?
No there is no speed work. I was a little hesitant about moving away from the speed work at first but my bench is moving up without it.
The method is about moving more weight in the competition bench press. The concentration is on the top portion of the bench. The idea being if your shirt is good and set-up properly, you will get a ton of support in the bottom of the bench, therefore concentrating on getting stronger toward the lockout will give you the most bang for the buck. With that being said, the set-up on the bench will also help increase your bench press performance if you train and compete raw.
Cool, now I see why speed isnt really needed here…I think down the road after my strength has come up to a decent level I’ll give the method a try. Thanks again.
Felt a little sluggish on the box squats. I usually squat on a 13" box and my training partner uses a 16". Tonight I didn’t swap out the boxes in between sets.
brian was the 16 inch box at parrelllel…??..and if it was how tall are you…i have been using a 13.5 inch box and based of video and doing free squating in my suit it is way way below parrelllel…i have been thinking about a 15-16 inch box…bm
yea if your 5’7 i definately need ot up my box to 15.5 or so…i am near 6’1…as my squat has gotten better i have noticed my hips and low back have been takin a beating the last 4-5 months using the 13 inch box…thanks…bm
This really doesn’t mean to much due to the length of ppls legs being different but. I am also 6’1" and just recently started using a 15" box along with 13". The 15" box gets me to just barely below parallel. It def. does allow me to move more with less stress on hips and back.
I rotate the 13 and 15 now just to keep it fresh i guess.
phil yea the 13 inch box was beating the crap out of my hips i bumped my box up to 15.5 this friday and it felt great…i think i will use a 13 for max effort work and a 15.5 for speed sets…bm