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Reactive Training -> RTS Questions -> Need ideas or direction for a bench only program with RTS incorporated
Post Info TOPIC: Need ideas or direction for a bench only program with RTS incorporated
Nick Morneau


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Need ideas or direction for a bench only program with RTS incorporated
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I injured my lower back last week and I dont know how long its going to be before I can get back to training squats and deads. I pulled ligaments and muscles in my lower back and it takes according to my doctors atleast 10+days for the pain to subside and more for me to get back to full training. I can still do bench and arm work so I would love to continue that in the meantime. I am hoping max 1 month and that is worst case senario of bench only work.

I tried to look around in the spare time that I have but I dont know whats good so I need some help.

Anybody know any good programs for bench only? Or places to look. Suggestions? Anything really? I would love to continue the RTS principles as well but I am sure I can figure that out for myself.

Any and all help is welcome guys.

Thanks again

Nick

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Nick Morneau


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Posts: 114
Date:
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Here is what I was thinking of doing

3 days a week

Monday

primary Main bench
secondary bench assist
poss should movement

wed
primary bench assist
primary bench suplement

fiday
secondary main bench
secondary bench suplement

Basically meaning
Monday
PLy press or variation of that
3 board press

wed
5 board or 4 board or high pin press
cg bench or variation

frid
shirted bench
dont know maybe paused bench or similar

Just something I have been thinking of trowing out there just to keep myself training and gaining atleast somewhere. I am sure there is something better out there so I am still looking.


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Mike Tuchscherer


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If you're only looking at a month, I'd stick to the current template and consider replacing your lower body movements with rehab work. A month really isn't long enough to warrent development of a good bench only program and I don't think you'd notice a strength difference after only a month anyway.

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