many many many people (read: 'none') have been interested in my bench routine because its a little different from other routines. I've had a lot of success with it- last year i competed in a bench only contest and got a PR of 155 (raw. and remember, i'm a grrrl). Two weeks later i severely dislocated my shoulder and was on pain killers and in a sling for the next 6 weeks, barely able to move my arm and going through physical therapy 3-4 days a week.
When i was allowed to start lifting again, about 3 months after my accident, the empty bar felt heavy for my left arm but i started this routine anyway, mostly because it allowed me to progress at my own pace.
a few months later i got a PR of 170. Thats a 10% increase in under a year, while recovering from a major injury.
Anyway, here is the article that explains exactly what i do- its in the current issue of PLUSA:
http://weightliftingdiscussion.com/article1.jpg
http://weightliftingdiscussion.com/article2.jpg
http://weightliftingdiscussion.com/article3.jpg
if its too small to read- print it out and you'll be able to.
When i was allowed to start lifting again, about 3 months after my accident, the empty bar felt heavy for my left arm but i started this routine anyway, mostly because it allowed me to progress at my own pace.
a few months later i got a PR of 170. Thats a 10% increase in under a year, while recovering from a major injury.
Anyway, here is the article that explains exactly what i do- its in the current issue of PLUSA:
http://weightliftingdiscussion.com/article1.jpg
http://weightliftingdiscussion.com/article2.jpg
http://weightliftingdiscussion.com/article3.jpg
if its too small to read- print it out and you'll be able to.
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