I herniated a lumbar disk back in November, right as I was really getting into powerlifting. I was supposed to be able to "lift heavy" again in April, but I think the PT didn't realize that meant squats and deadlifts. After a couple, three weeks, my back was back to being bad. I didn't go crazy heavy, but to be honest I don't think I was ready for anything like that no matter what the weight. Just 95lb squats make me want to lye down on the garage floor.
I have about 2-3 weeks experience with Rippetoe's starting strength now, though. I realize now that was a REAL stupid move to start that so early (even though I knocked the weights back quite a bit), but that's the past so I'm moving on from my mistake and learning from it. From now, until the end of recovery, recovery is priority #1.
That being said, I felt like I was making some real good progress on SS and i would like to keep that going. I also have decided to go ahead and train for a powerlifting meet. The only way for me to do that is to temporarily focus on, and compete in the bench press only. The problem lies in the fact that i am so inexperienced with powerlifting. I am not asking somebody to write me a routine, but I would like some help. I would just use somebody else's routine that knows what they're doing, but they all seem to be tailored to an experienced powerlifter with tons of equipment - Metal Militia's for instance. I don't have bands, boards, or chains. I'm not experienced enough yet.
What I was thinking I would do is 2 bench days a week (Tues/Sat), and an assistance day(Thurs). Maybe I'll make one bench day a light day (by "light," I mean the most weight I can do for a higher amount of reps), and the other a heavy day. Or should I go with an ABA BAB set up with Bench,Assistance,Bench,Assistance?
I don't have much so far, and I really don't know what i'm doing so feel free to tell me how stupid I am...
-Bench Press 3x10
-Decline bench 3x10
-Something else? (maybe CG/WG rotated weekly?)
-Standing (or seated) Press 3x5
-(weighted) Chins 3x5
-Bench Press 3x5
-(weighted) Dips 3x5
-Something else? (maybe CG/WG rotated weekly, as well?)
I'm planning on adding 5lbs to each exercise, each workout. When that stalls, I'll add 5lbs to one exercise each workout. When that stalls, I'll step back the weight some. Hopefully I'll be able to squat/deadlift in the next couple of months, but I'm not going to rush it.
Tell me what you think... I really need input! I want to start this on Saturday, if I can. I need to get a plan going, and some input from some more experienced lifters would be grand.
EDIT: Should I add in some DB press? I don't want to add too much.