Bench only program

[manchakm]

Hey fellas,

Recently I obtained a herniated disk in my lower back as a result of deadlifting. And while it seems very likely that I will never be able to powerlift again, just in case this isn't true (any feedback on this would be appreciated), I need to continue to improve my very weak bench press (290). My bench has always been my weak point, but now it is all I have for the time being.

So, that said, what do you guys recommend in terms of a "bench only" routine? Currently, I do Bench, Incline, and Flys for chest, which is plenty, given that I do quite a few sets on each.

In the past, my auxillary lifts were always tailored around squat and dl, although I now realize I worked my arms way too much (about 16 sets of triceps per week-stupid).

Currently, I lift 3 days a week, and I do chest on 2 of those days. I have been filling the rest of those days with lats, shoulders, and some arms.

Can someone here suggest a program for auxillary lifts to fit around my chest workouts? Although I am doing plenty of other lifts, I lack a good solid routine that I can plan for every day. Let me know what other exercises, sets, reps, etc.

I am 22 years old, 240 lbs (down from 250 after this injury). My strength is fairly respectable on all the auxillary lifts I do, with the exception of close grip bench.

Thank you all for your time.

 

[Liftbig]

do you plan on doing bench meets? i would assume you would be able to do that.

 

[thebrute]

i would be assuming that you would be able to bench and if that's so..then you should go here:
http://www.metalmilitia.net
most of these guys here are all-benchers. i also assume that your not able to squat or deadlift..what i would do is have a day to focus on back and legs only like leg presses and barbell rows(if possible). let me know if this helps but this would put ya on the road to fixing your benchin problem. i hope this helps, brotha..i'm willing to help a brotha to stay into lifting....cause i know how it feels to be out of it..and nobody wants that!! tb

 

[pwr_machine]

Like you, I decided to give up 3-lift meets. I was experiencing a tremendous amount of lower back pain. After a few visits to the doc, I was informed that I have degenerative disc disease. Surgery would have been a strong possibility if I would have continued to squat and deadlift. I decided that I wanted to avoid surgery at all costs, therefore, I gave up 3-lift meets. Right now, I'm focusing on growth and still train legs with leg presses and by bombing the hamstrings. For the last few weeks, I have been following Metal Militia concepts and it has been very fun. My best advice is to keep your head up and work around the injuries. And if you're a very competitive person like myself, there's always bodybuilding or bench only meets. Good luck!

 

[flapwrlftr]

What pwr_machine said.