an article about my bench routine

Princess

pretty boy
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.
 
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blackbeard said:
works fine for me..
great article..i think declines are a good exericse for groove..
thnx wench :wink2:

you're welcome!
the declines are nice for me for a few reasons, but one is that it gets me used to using heavier weight than i do on flat bench.
 
wench said:
you're welcome!
the declines are nice for me for a few reasons, but one is that it gets me used to using heavier weight than i do on flat bench.

yes thats a good pont as well
 
Smallguy said:
I wis h my gmy still had a decline or an incline stupid smith machnies


that sucks. when i went shopping for new gym i chose this one cause it had a decline bench. it get used a lot- i've had to wait for it sometimes.
 
thing is my gym used ot have both and they they bought a new smtih mahcine and got rid of both the incline and the decline and that sad thing is the other gym in this town doesn't have and incline or a decline either... can't wait to move
 
Smallguy said:
thing is my gym used ot have both and they they bought a new smtih mahcine and got rid of both the incline and the decline and that sad thing is the other gym in this town doesn't have and incline or a decline either... can't wait to move

its that whole country of yours.
lol, that does suck, not to have either- do they have an incline bench without uprights and a power rack?
 
MULE said:
Just a suggestion but chains are a great way to get used to carrying heavy weight...

I work out in a pansy ass 'who's prettier than who' gym. i'm the only female that lifts, and the only powerlifter and i'm self concious as hell... i couldn't start adding chains without management coming to ask me what the hell am i doing.
lol
this routine is working well so far.
 
wench said:
I work out in a pansy ass 'who's prettier than who' gym. i'm the only female that lifts, and the only powerlifter and i'm self concious as hell... i couldn't start adding chains without management coming to ask me what the hell am i doing.
lol
this routine is working well so far.

well you could implement the chains in th bedroom first then work your way up to the gym.
 
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