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View Full Version : I need a PL/bench routine.



bloodninja
08-12-2006, 11:03 PM
Long story short, I may have permanently screwed up my right quad and can't deadlift or squat heavy for a while...it could be months. Bench is basically all I can really do, along with some back/arm/shoulder work. I'm going to be a chicken man. It sucks, but I can deal with it. All my heavy lifts have to be seated or laying down.

I can either not lift at all, or bench my ass off and make something out of this situation.

I'm new to powerlifting and have no idea where to start. I'm 5'6" and 196 lbs, bf 14%...yes, I'm built like a barrel. Right now my 1rm is 305. I would like to hit 400 by next spring. I've searched around, but didn't find any routines that focused on bench.

Any help would be greatly appreciated.

waynedang
08-13-2006, 06:51 AM
Try looking here. http://www.metalmilitia.net/index_files/Page517.htm