7/6 raw bench- Please critique

[Iron Warrior]

I kind of do a hybrid workout using both mm and w-s

speed bench w/ mini's doubled over twice 6 sets of 3

raw bench w index finger on the power ring 315,345,365 x 3 reps

3 board press w pinky on the ring 385,395,405 x 3reps

2 board press w pinky on the ring 365,375,385 x 3

Incline press 225 x 8 reps x 3 sets

decline press w pinky on the ring 275,295,315 x 5 reps

no pr's tonight fella's..got to hate that...

all suggestions will be greatly apreciated.

 

[Frank White]

Hey Warrior!
Are you doing all that work in one day? Or are you doing one day for speed and one day for max effort day?

Frank

 

[Iron Warrior]

that's what i do on tues night's. it's kinda of a metal militia and west side mix. bands for speed, and then the raw bench and low end work. on saturday's I do shirt bench and top end work, 4board, 5 board and lockout's. any suggestions?

 

[big_byrd52]

holy shit thats alot of work! ild be licky to make thru half of that! its 21 sets!

why dont u do 2 weeks of shirt benching then 2 weeks of bands on sat? then when u have a meet, do the shirt for last 6-10 wks? the bands add to the top end, not the low end.

i just did my first MM type workout raw day today. worked up to a heavy triple on bench, then 3 sets of 2 boards with thumbs length outside smooth for 4,2, and then 2 reps again. my tris were shot after that. so i did 2 sets of db flyes. its gonna take me a while to build up to that volume with intensity that high.

 

[redneck 6]

I don't mean come off as a know it all, but I think your missing the point of using the bands for speed work. If you do both a max effort type work and speed work on the same day you are taxing the hell out of your CNS. It would be better to spilt the workout to two days, one for max effort work/shirt work and one for speed bench/ tri's top end work. Or just go straight MM and don't worry about speed bench. Just my 2 cents worth.

 

[Frank White]

I would agree with Big Red 100%. Speed is meant for speed days and Max effort is meant for max days. I talk to guys all the time about this, they do their speed work on Tues or Wed and their heavy Max/shirt work on Sat or Sun. So use 2 days, one for speed and one to handle some weight!

 

[Iron Warrior]

don't feel like your coming off ass a know it all. I really want everone's views. Always feel free to give me suggestions. I always need to learn.. So, by all means teach me..