Dominance
New member
The Metal Militia Training Style Joined with Coan/Phillipi Deadlift Routine
What do you all think of having my new routine solely based off of The Metal Militia Training Style found here http://www.geocities.com/metalmilitiabench/MMTrainingArticle.html
And Coan/Phillipi Deadlift Routine found here
http://www.powerpage.net/coanphildead.html
I figure I can either add in another day for some box squats, ab work, and Bicep work.
One problem is I do not have a benching shirt and do not plan on getting one. Any ideas on a replacement exercise for the Metal Militia Shirt Benching section?
what do you guys think? what do you guys think my extra day I am thinking of adding should look like?
Thank you
PS: I figured it would be easier on y'all if i posted the referenced workouts below.
--------------------------------
The Metal Militia Training Style
By: Sebastian Burns
There has been many questions and some misinformation about our style of training.I will set the record straight about the way we train and why.This method has led many lifters to new PRs never thought possible.There has been many times where lifters will set 30 to 50lb PRs in their first workout with us and almost always these lifters will take some info home with them and continue to set PRs week after week.We have invited and traveled to train with hundreds of lifters over the years and 99% of them will hit a PR in their first workout with us.Obviously I will not be able to provide hands on attention with this article but I will lay out our workout plan.
We train the bench 2 days per week one day is for low end raw strength and the other is for top end and shirt practice.Our workouts fall on Tuesday and Saturday.
Tuesday is for Raw and saturday is assistance and shirt day.
Tuesday
Raw bench: Grip (Index Finger On Ring)
We work our way up to a 3 Rep Max (3RM). If we get all 3 reps we will go up 10lbs and try another 3 reps.If we dont get 3 we may stop there or go down for a 5 RM Next week we will attempt the 3RM again and go up 10 lbs etc.Total sets = 5 to 8.
Decline: Grip (Pinky Finger On Ring)
For decline we work up to a 5RM with all sets done for 5 reps.Total sets = 5
The more you arch on the bench press the more valuable the decline will be.
4,3,2,1 Boards: Grip (Pinky Finger On Ring)
We usually work up to a 3RM on the 4 board then we may go for 1RM on the next boards depending on energy levels and soreness from the previous workout.Total sets range from 8 to as many as 15.
Total sets on this day range from 15 to 30.
Other exercises that can be done on this day:
Incline: 4 Sets 5 to 1 Reps.
Rope Extentions: 2 Sets 20 to 40 Reps.
Pulldowns: 4 Sets 10 Reps.
Shrugs: 4 Sets 10 Reps.
Saturday
Close Grip Bench: Grip (Pinky Finger On Ring)
This exercise is used as a warm up and we use the same progression as raw bench for the sets except we don't go back down for a 5RM.
Shirt Bench: Grip (Index Finger On Ring)
We will put our shirt on here if the meet is within 4 weeks or so.If the meet is farther away we will do our shirt work at the end before Rack work.Everyone usually starts off with their shirt where they left off with the close grip bench.Starting with 3 to 5 reps in the first few sets to get into a grove of the shirt.Then onto a few doubles then some singles.If the singles don't go well or if there is problems touching or with your groove then we will go right back to the beginning and work all the way back up again trying harder to get everything right.Sets here could range from 5 to 10 to even 20 or more depending on how everything goes.If you don't get it right you must work back through until you get it right.
6,5,4, Boards: Grip (Pinky Finger On Ring)
We will usually try to max on all of these boards and sometimes work through the same board twice if the groove does not feel right or we miss our goal weight on a certain board.Again sets could be very high if things don't go right or if more work is needed in a certain area.The 4 board is optional on this day depending if you did it on tuesday or not.
Rack Lockouts: Grip (Pinky Finger On Ring)
We work our way up to a 3RM using 3 reps for all sets.These are done at the end of the workout when you are tired and want to go home but if you stay and do them you will have great finishing power needed to lockout heavy weight.Total sets range from 6 to 10.
Other exercises that can be done on this day.
Tricep Pushdowns: 3 Sets 10 Reps.
Rope Extentions: 2 Sets 20 to 40 reps.
Pulldowns: 4 Sets 10 Reps.
Shrugs: 4 Sets 10 Reps.
As you can see there is much more volume done on sat then on tuesday and nothing is set in stone.The workouts are dictated by the way we feel and where we feel we need the most work to produce improvement.
------------------------
Coan/Phillipi Deadlift Routine
ADDED WEDNESDAY, August 7, 2002
I used this routine the last 10 weeks to take my deadlift from 505 to 540. I had at least another 20-30lbs left as well!! I am a believer in this routine, I had tried many things for my dead but until my good friend Ed Coan got me to do this nothing really worked. This jump started me and then some!! Since I have had so many request about it and now it been tested in a meet I am posting for all to see.
There are two parts to this, first I will list the Weekly progression of sets/reps and assistance to be performed, how they are done and how much. The second part is gonna be an Excel Spreadsheet with formulas that you need to download and plug in your numbers to get the weight to be used each week on Deadlifts, Speed Deads, and Shrugs.
PART I
The percentages are taken from this projected max. The first 4 weeks are based on working up to a heavy set and dropping to work short rest period sets concentrating on speed and acceleration of movement. This will help condition your back. This will prepare you to lift with your back pre-fatigued which happens at the meet.
The last 6 weeks are used to peak out with all volume work taking place on the way down with short rest periods.
DEADLIFT PROGRAM (Do your regular warmups prior to doing the below)
WEEK
WORK SETS
SPEED SETS
1
(75%)x 2 reps
(60%)8 sets x 3 reps (90 sec rest b/w sets)
2
(80%)x 2 reps
(65%)8 sets x 3 reps (90 sec rest b/w sets)
3
(85%)x 2 reps
(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4
(90%)x 2 reps
(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5
(80%)3 sets x 3 reps
(65%)3 sets x 3 reps (120 sec rest b/w sets)
6
(85%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
7
(90%)x 2 reps
(75%)3 sets x 3 reps (120 sec rest b/w sets)
8
(95%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
9
(97.5%)x 1 rep
(70%)2 sets x 3 reps (Rest as needed)
10
(100%)x 1 rep
(60%)2 sets x 3 reps (Rest as needed)
11
MEET DAY
N/A
ASSISTANCE WORK
WEEKS 1-4: Work through the following exercises in a circuit format. Resting 90 seconds between each exercise (DO NOT SUPER SET). Do 8 reps and rest 2-3 minutes between the end of the circuit and beginning of the circuit again. Do this 3 times for a total of 3x8 reps on each exercise.
1.) Stiff Leg Deadlifts
2.) Bent Over Rows
3.) Underhand Grip Lat Pulldowns
4.) Arched Back Good Mornings
WEEKS 5-6: You will do the following exercises for 3 sets of 5. (DO NOT CIRCUIT, Do one exercise finish all your sets and move on to next exercise. Rest 90-120 sec between sets.)
1.) Power Shrugs
2.) Stiff Leg Deadlifts
3.) Bent Over Rows
4.) Underhand Grip Lat Pulldowns
5.) Arched Back Good Mornings
Now here is where it gets tricky. In the following table you will see what percentage to use on Power Shrugs ONLY. Do sets/reps as prescribed in table above for weeks 5-6.
WEEK 5: Power Shrugs (60%) of Dead max
WEEK 6: Power Shrugs (65%) of Dead max
WEEK 7: Power Shrugs (70%) of Dead max
WEEK 8: Power Shrugs (75%) of Dead max
WEEK 9: Power Shrugs (75%) of Dead max
WEEKS 7-8: Now here is where the volume will drop and you will start to drop the number of sets you do for each exercise on assistance. Use the below table as a guideline for sets beginning with week 7.
Week 7--2 sets of each exercise
Week 8--2 sets of each exercise
WEEKs 9-10: Now we drop most of the assistance to start to rest up for meet by reducing the volume of work done. Follow the below table for the last two weeks of Cycle. Do only the assistance listed below!!
Week 9
Week 10
2 sets of Shrugs(75%)
NO ASSISTANCE
2 sets of St Leg Deads
PART II
Download the Excel spreadsheet and plug in your current max and desired max at the top and it will automatically calculate what you are to do weight wise for each week as detailed in the first chart above.
CONCLUSION
I know this routine works, I have done it with 100% sucess. I have also spread this to others and they are so far seeing similar resutls. My training partner Clint has also seen great progress from this and I fully expect BIG things from him in his meet in Feb 2003!! But be forewarnded, this is a tough routine, one of the toughest I have ever tried. You may think your in shape but wait till you start this, the Puke factor on a scale of 1 to 10 is a 12!! Be tough, have fun and you will reap the rewards!!
What do you all think of having my new routine solely based off of The Metal Militia Training Style found here http://www.geocities.com/metalmilitiabench/MMTrainingArticle.html
And Coan/Phillipi Deadlift Routine found here
http://www.powerpage.net/coanphildead.html
I figure I can either add in another day for some box squats, ab work, and Bicep work.
One problem is I do not have a benching shirt and do not plan on getting one. Any ideas on a replacement exercise for the Metal Militia Shirt Benching section?
what do you guys think? what do you guys think my extra day I am thinking of adding should look like?
Thank you
PS: I figured it would be easier on y'all if i posted the referenced workouts below.
--------------------------------
The Metal Militia Training Style
By: Sebastian Burns
There has been many questions and some misinformation about our style of training.I will set the record straight about the way we train and why.This method has led many lifters to new PRs never thought possible.There has been many times where lifters will set 30 to 50lb PRs in their first workout with us and almost always these lifters will take some info home with them and continue to set PRs week after week.We have invited and traveled to train with hundreds of lifters over the years and 99% of them will hit a PR in their first workout with us.Obviously I will not be able to provide hands on attention with this article but I will lay out our workout plan.
We train the bench 2 days per week one day is for low end raw strength and the other is for top end and shirt practice.Our workouts fall on Tuesday and Saturday.
Tuesday is for Raw and saturday is assistance and shirt day.
Tuesday
Raw bench: Grip (Index Finger On Ring)
We work our way up to a 3 Rep Max (3RM). If we get all 3 reps we will go up 10lbs and try another 3 reps.If we dont get 3 we may stop there or go down for a 5 RM Next week we will attempt the 3RM again and go up 10 lbs etc.Total sets = 5 to 8.
Decline: Grip (Pinky Finger On Ring)
For decline we work up to a 5RM with all sets done for 5 reps.Total sets = 5
The more you arch on the bench press the more valuable the decline will be.
4,3,2,1 Boards: Grip (Pinky Finger On Ring)
We usually work up to a 3RM on the 4 board then we may go for 1RM on the next boards depending on energy levels and soreness from the previous workout.Total sets range from 8 to as many as 15.
Total sets on this day range from 15 to 30.
Other exercises that can be done on this day:
Incline: 4 Sets 5 to 1 Reps.
Rope Extentions: 2 Sets 20 to 40 Reps.
Pulldowns: 4 Sets 10 Reps.
Shrugs: 4 Sets 10 Reps.
Saturday
Close Grip Bench: Grip (Pinky Finger On Ring)
This exercise is used as a warm up and we use the same progression as raw bench for the sets except we don't go back down for a 5RM.
Shirt Bench: Grip (Index Finger On Ring)
We will put our shirt on here if the meet is within 4 weeks or so.If the meet is farther away we will do our shirt work at the end before Rack work.Everyone usually starts off with their shirt where they left off with the close grip bench.Starting with 3 to 5 reps in the first few sets to get into a grove of the shirt.Then onto a few doubles then some singles.If the singles don't go well or if there is problems touching or with your groove then we will go right back to the beginning and work all the way back up again trying harder to get everything right.Sets here could range from 5 to 10 to even 20 or more depending on how everything goes.If you don't get it right you must work back through until you get it right.
6,5,4, Boards: Grip (Pinky Finger On Ring)
We will usually try to max on all of these boards and sometimes work through the same board twice if the groove does not feel right or we miss our goal weight on a certain board.Again sets could be very high if things don't go right or if more work is needed in a certain area.The 4 board is optional on this day depending if you did it on tuesday or not.
Rack Lockouts: Grip (Pinky Finger On Ring)
We work our way up to a 3RM using 3 reps for all sets.These are done at the end of the workout when you are tired and want to go home but if you stay and do them you will have great finishing power needed to lockout heavy weight.Total sets range from 6 to 10.
Other exercises that can be done on this day.
Tricep Pushdowns: 3 Sets 10 Reps.
Rope Extentions: 2 Sets 20 to 40 reps.
Pulldowns: 4 Sets 10 Reps.
Shrugs: 4 Sets 10 Reps.
As you can see there is much more volume done on sat then on tuesday and nothing is set in stone.The workouts are dictated by the way we feel and where we feel we need the most work to produce improvement.
------------------------
Coan/Phillipi Deadlift Routine
ADDED WEDNESDAY, August 7, 2002
I used this routine the last 10 weeks to take my deadlift from 505 to 540. I had at least another 20-30lbs left as well!! I am a believer in this routine, I had tried many things for my dead but until my good friend Ed Coan got me to do this nothing really worked. This jump started me and then some!! Since I have had so many request about it and now it been tested in a meet I am posting for all to see.
There are two parts to this, first I will list the Weekly progression of sets/reps and assistance to be performed, how they are done and how much. The second part is gonna be an Excel Spreadsheet with formulas that you need to download and plug in your numbers to get the weight to be used each week on Deadlifts, Speed Deads, and Shrugs.
PART I
The percentages are taken from this projected max. The first 4 weeks are based on working up to a heavy set and dropping to work short rest period sets concentrating on speed and acceleration of movement. This will help condition your back. This will prepare you to lift with your back pre-fatigued which happens at the meet.
The last 6 weeks are used to peak out with all volume work taking place on the way down with short rest periods.
DEADLIFT PROGRAM (Do your regular warmups prior to doing the below)
WEEK
WORK SETS
SPEED SETS
1
(75%)x 2 reps
(60%)8 sets x 3 reps (90 sec rest b/w sets)
2
(80%)x 2 reps
(65%)8 sets x 3 reps (90 sec rest b/w sets)
3
(85%)x 2 reps
(70%)6 sets x 3 reps (90-120 sec rest b/w sets)
4
(90%)x 2 reps
(75%)5 sets x 3 reps (90-120 sec rest b/w sets)
5
(80%)3 sets x 3 reps
(65%)3 sets x 3 reps (120 sec rest b/w sets)
6
(85%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
7
(90%)x 2 reps
(75%)3 sets x 3 reps (120 sec rest b/w sets)
8
(95%)x 2 reps
(70%)3 sets x 3 reps (120 sec rest b/w sets)
9
(97.5%)x 1 rep
(70%)2 sets x 3 reps (Rest as needed)
10
(100%)x 1 rep
(60%)2 sets x 3 reps (Rest as needed)
11
MEET DAY
N/A
ASSISTANCE WORK
WEEKS 1-4: Work through the following exercises in a circuit format. Resting 90 seconds between each exercise (DO NOT SUPER SET). Do 8 reps and rest 2-3 minutes between the end of the circuit and beginning of the circuit again. Do this 3 times for a total of 3x8 reps on each exercise.
1.) Stiff Leg Deadlifts
2.) Bent Over Rows
3.) Underhand Grip Lat Pulldowns
4.) Arched Back Good Mornings
WEEKS 5-6: You will do the following exercises for 3 sets of 5. (DO NOT CIRCUIT, Do one exercise finish all your sets and move on to next exercise. Rest 90-120 sec between sets.)
1.) Power Shrugs
2.) Stiff Leg Deadlifts
3.) Bent Over Rows
4.) Underhand Grip Lat Pulldowns
5.) Arched Back Good Mornings
Now here is where it gets tricky. In the following table you will see what percentage to use on Power Shrugs ONLY. Do sets/reps as prescribed in table above for weeks 5-6.
WEEK 5: Power Shrugs (60%) of Dead max
WEEK 6: Power Shrugs (65%) of Dead max
WEEK 7: Power Shrugs (70%) of Dead max
WEEK 8: Power Shrugs (75%) of Dead max
WEEK 9: Power Shrugs (75%) of Dead max
WEEKS 7-8: Now here is where the volume will drop and you will start to drop the number of sets you do for each exercise on assistance. Use the below table as a guideline for sets beginning with week 7.
Week 7--2 sets of each exercise
Week 8--2 sets of each exercise
WEEKs 9-10: Now we drop most of the assistance to start to rest up for meet by reducing the volume of work done. Follow the below table for the last two weeks of Cycle. Do only the assistance listed below!!
Week 9
Week 10
2 sets of Shrugs(75%)
NO ASSISTANCE
2 sets of St Leg Deads
PART II
Download the Excel spreadsheet and plug in your current max and desired max at the top and it will automatically calculate what you are to do weight wise for each week as detailed in the first chart above.
CONCLUSION
I know this routine works, I have done it with 100% sucess. I have also spread this to others and they are so far seeing similar resutls. My training partner Clint has also seen great progress from this and I fully expect BIG things from him in his meet in Feb 2003!! But be forewarnded, this is a tough routine, one of the toughest I have ever tried. You may think your in shape but wait till you start this, the Puke factor on a scale of 1 to 10 is a 12!! Be tough, have fun and you will reap the rewards!!
Last edited:
