Bench Only Programs

[Bruce44]

So I've recently found out that I have post traumatic arthritis developing in my right ankle. The doctor believes it's from years of impact while obese. He recommends low impact exercises to help lose weight so squats and deadlifts are out for now. I decided to switch to bench only until my ankle swelling and pain reduces. What are some good programs out there? I've just been doing 531 without the squat and deadlift section but I feel kind of lazy only going to the gym once a week.

[Garage Rat]

The 5-3-1 also recommends overhead pressing if I'm not mistaken.
You can also do supplemental movements to help your BP.
Triceps,delt,back/lats also contribute to a good BP.
Also deadlifts are not an impact movement,like say power cleans and snatches.
You should be in the gym at least three to four days week.
You could also be doing non weighted squatting with bodyweight and maybe leg extensions.
I'm not a doctor but i know if you don't do any movement for your ankle it will get worse because of that.
Just moving your ankle around and stretching it is better than doing nothing.
You could be doing walking for it as walking is a low impact movement and you must be walking anyway just to get around.
Obviously wait for that ankle swelling to go down first.

[Get-n-fit]

Brad Gillingham has a great bench program that I've had lots of success with. Google it, it's easy to find.

[Zarthon]

Matt Disbrow's Deathbench routine might work. Lots of accessories for you to dive into as well.

[Bruce44]

Thanks guys. My ankle pain and swelling comes and goes for the last 2 months now. I walk about 6 hours a day at work and it even that causes it to swell up. I'm focusing in maintaining flexibility (stretches hurt like a #%#@$) and healing for now.

[ChongoHombre]

Brad Gillingham has a great bench program that I've had lots of success with. Google it, it's easy to find.

This guys back, massive af

[blindsideflank]

Brad Gillingham has a great bench program that I've had lots of success with. Google it, it's easy to find.

What's up with your totals? Do wraps really help your squat that much or are just a comparatively horrible deadlifter ("comparatively" because those are still solid lifts)

To OP, where are you at now for bench?
I've run the add 50 bench program coming back after long layoffs. It's too much progression for a big lifter but if youre a beginner it might be good (the rapid progression is attainable for me because of the "muscle memory" I guess).

There is an ed coan one that's popular, and a I think some sheiko stuff... http://www.joeskopec.com/programs.html








Edit: Copy and pasted from elitefs forum (poster saibot if he ever cared). Not gonna bother editing out for only bench ones. You can still look at full programs to see what they do for bench.

These are all tried and true weight programs from the best in the business

* Boris Sheiko 4 Week Preparatory Program
http://www.joeskopec.com/borisp.xls

* Boris Sheiko 5 Week Competition Program
http://www.joeskopec.com/borisc.xls

* Smolov Squat Cycle
http://www.joeskopec.com/smolov.html

* Calculator based on a peaking program designed by Ed Coan
http://www.joeskopec.com/coancalc.html

* Calculator based on a benching program designed by Ed Coan
http://www.joeskopec.com/edcoanbench.html

*Doctor Squat's 80 day powerlifting program
http://www.joeskopec.com/80java.html

*Doctor Squat's 10 Week Squat Program. WORKS spread-sheet.
http://www.joeskopec.com/10squat.xlr

*5x5 workout Excel spread-sheet.
http://www.joeskopec.com/5x5.xls

*5x5 workout (With Kg. increases) Excel spread-sheet.
http://www.joeskopec.com/5x5(kg).xls

*5x5 workout generator. New and improved adjustability!
http://www.joeskopec.com/five.html

*3x3 Excel Spreadsheet.
http://www.joeskopec.com/3X3.xls

*Add 50 Bench Excel Spreadsheet.
http://www.joeskopec.com/add50.xls

*High Rep Bench Program (Pounds) Excel Spreadsheet.
http://www.joeskopec.com/highbench.xls

*9 Week, Three Lift Russian Peaking Cycle. Excel Spreadsheet.
http://www.joeskopec.com/extrussianpower.xls

*6 Week Russian Squat Peaking Cycle Excel Spreadsheet.
http://www.joeskopec.com/6wkrussian.xls

Enjoy

[Get-n-fit]

What's up with your totals? Do wraps really help your squat that much or are just a comparatively horrible deadlifter ("comparatively" because those are still solid lifts)

I had some pretty bad lumbar injuries that put my deadlift way behind. Because of the injuries and pain I didn't train DL at all prior to my meet, I just went in a pulled, saved my back for my squat training. Didn't want to risk injuring my back pulling and screwing up my squat also.

[Anthony21]

Brad Gillingham has a great bench program that I've had lots of success with. Google it, it's easy to find.

What are your thoughts on it specifically? I've seen this program when googling "bench programs" and have been interested in giving it a shot.

[Bruce44]

What's up with your totals? Do wraps really help your squat that much or are just a comparatively horrible deadlifter ("comparatively" because those are still solid lifts)

To OP, where are you at now for bench?
I've run the add 50 bench program coming back after long layoffs. It's too much progression for a big lifter but if youre a beginner it might be good (the rapid progression is attainable for me because of the "muscle memory" I guess).

There is an ed coan one that's popular, and a I think some sheiko stuff... http://www.joeskopec.com/programs.html








Edit: Copy and pasted from elitefs forum (poster saibot if he ever cared). Not gonna bother editing out for only bench ones. You can still look at full programs to see what they do for bench.

These are all tried and true weight programs from the best in the business

* Boris Sheiko 4 Week Preparatory Program
http://www.joeskopec.com/borisp.xls

* Boris Sheiko 5 Week Competition Program
http://www.joeskopec.com/borisc.xls

* Smolov Squat Cycle
http://www.joeskopec.com/smolov.html

* Calculator based on a peaking program designed by Ed Coan
http://www.joeskopec.com/coancalc.html

* Calculator based on a benching program designed by Ed Coan
http://www.joeskopec.com/edcoanbench.html

*Doctor Squat's 80 day powerlifting program
http://www.joeskopec.com/80java.html

*Doctor Squat's 10 Week Squat Program. WORKS spread-sheet.
http://www.joeskopec.com/10squat.xlr

*5x5 workout Excel spread-sheet.
http://www.joeskopec.com/5x5.xls

*5x5 workout (With Kg. increases) Excel spread-sheet.
http://www.joeskopec.com/5x5(kg).xls

*5x5 workout generator. New and improved adjustability!
http://www.joeskopec.com/five.html

*3x3 Excel Spreadsheet.
http://www.joeskopec.com/3X3.xls

*Add 50 Bench Excel Spreadsheet.
http://www.joeskopec.com/add50.xls

*High Rep Bench Program (Pounds) Excel Spreadsheet.
http://www.joeskopec.com/highbench.xls

*9 Week, Three Lift Russian Peaking Cycle. Excel Spreadsheet.
http://www.joeskopec.com/extrussianpower.xls

*6 Week Russian Squat Peaking Cycle Excel Spreadsheet.
http://www.joeskopec.com/6wkrussian.xls

Enjoy

I've been lifting on and off for 4 years now. Bench press is around 320lbs at my peak.
The reason I say on and off is because there are times when I don't go for a month. Just had bronchitis for 2 months, then went to the gym once and my ankle started acting up.
Last year I got pneumonia.

[Get-n-fit]

What are your thoughts on it specifically? I've seen this program when googling "bench programs" and have been interested in giving it a shot.

As a beginner I had lots of success with 5x5, but as I progress I don't get much out of that any more. Since I've been on Brad Gillingham's program my numbers are continuing to rise, Last time I ran it, I got a PR 415 at my meet. The program itself isn't easy, that's for sure....well, heavy day at least, bc you're going to warm up and then hit a fairly heavy single, above 90% followed by working sets starting at 80% and increases. I've noticed many other programs have their working sets at 65-75% and I just don't get anything out of that, I've received the best gains with working sets in higher percentages. The 2nd day is fairly light...60% and increases from there. I like to do those as speed sets. I briefly ran Candito's program for chest and found that 3 days of chest was just too much and my elbows and shoulders were shot within a few weeks.....and that would apply to any program that's benching 3 days a week. Some guys may be able to do that without issue so YMMV.

[Anthony21]

As a beginner I had lots of success with 5x5, but as I progress I don't get much out of that any more. Since I've been on Brad Gillingham's program my numbers are continuing to rise, Last time I ran it, I got a PR 415 at my meet. The program itself isn't easy, that's for sure....well, heavy day at least, bc you're going to warm up and then hit a fairly heavy single, above 90% followed by working sets starting at 80% and increases. I've noticed many other programs have their working sets at 65-75% and I just don't get anything out of that, I've received the best gains with working sets in higher percentages. The 2nd day is fairly light...60% and increases from there. I like to do those as speed sets. I briefly ran Candito's program for chest and found that 3 days of chest was just too much and my elbows and shoulders were shot within a few weeks.....and that would apply to any program that's benching 3 days a week. Some guys may be able to do that without issue so YMMV.

Great breakdown man and I appreciate your input.