Anyone recommend a Lifting routine without bench (until I can get it set up)?

Scurvemuch · 2017-03-09T15:59:59+00:00

I guess its dead lift day. Do not need a bench for that.

Sepean · 2017-03-09T17:12:48+00:00

Standing barbell rows is excellent.

Standing overhead press is ok though imo bench is better.

You can find a place to do chin ups perhaps? Eventually you want a chin up bar somewhere (mounted or as part of a rack) and a dip belt to add weight. I know stronglifts doesn't do chinups as standard but you're lifting for aesthetics, so add it in.

Bench press is an issue. Wide stance or one-arm pushups is your best bet. Remember there are progression variations for one-arm pushups.

Deadlifts don't need anything but the bar.

Real squats need a rack, but you can do goblets or other variations, and with deadlifts that should do for know.

SteelToeShitKicker · 2017-03-09T15:50:33+00:00

You can do everything in 5x5 without a bench, except bench press. Start on the other stuff, dig out your bench, or buy a cheap one on craigslist.

Start saving for a power rack. When the weight gets heavy, you will want one.

Edit: BTW, good on you for actually starting with lifting. So many noobs don't want to touch iron.

PurpleVeteran · 2017-03-09T16:21:56+00:00

Bodyweight exercises are a decent substitute for free weights while you get set up. Why not try TFA's program and start with 100 pushups a day?

abdada · 2017-03-09T15:30:08+00:00

Dumbbell floor press. Doesn't work the chest as much as the lats, though.

commit2rpoys · 2017-03-09T17:00:31+00:00

As STSK mentioned, you NEED a rack for heavy compounds. I use one for OHP, Squat and (if the fixed bench is taken) BP at my gym. You won't be able to clean and press your squatting weight for long!

With a rack and a bench to go in it though, since you have the iron, there isn't much that you won't be able to do - only thing I can think of is leg curls, but there are benches with the extension thingymajig for that.

If I took nothing more from MRP, lifting alone has changed my life for the better.

stonepimpletilists · 2017-03-09T17:20:58+00:00

Weighted pushups (put the plate on your back)

weigted dips/chins

also, you can lay on the floor for 1/2 presses, some guys prefer for working with shoulder injuries.

bent over rows, lumberjacks, clean and press, deads, front squats, dips

Honestly, the alternatives are endless

barhoram · 2017-03-09T17:29:29+00:00

Thanks for the replies. Did some searching online and found a plan below that looks like a good place to start. Will just need to figure out the weight for each one.

Went to the garage and pulled out all of the weights and dumbells/bars. Probably going to sound gay, but just the cold iron clank of the metal on metal as a moved it all down the basement seemed to trigger something in me that hasn't been there for a long time.

FLOOR PRESS Sets: 3 Reps: 10
BENTOVER DUMBBELL ROW Sets: 3 Reps: 15 each side
WEIGHTED SITUP Sets: 2 Reps: 5 each side
RENEGADE ROW Sets: 3 Reps: 10 each side
GOBLET SQUAT Sets: 3 Reps: 15
ONE-ARM OVERHEAD PRESS Sets: 3 Reps: 15 each side
SINGLE-LEG ROMANIAN DEADLIFT Sets: 3 Reps: 8 each side
DUMBBELL ONE-ARM SWING Sets: 3 Reps: 15 each side

[deleted] · 2017-03-09T17:58:24+00:00

Push-ups on the inflatable ball women use

GargantuaBlarg29 · 2017-03-09T18:30:20+00:00

https://www.bodybuilding.com/exercises/

barhoram · 2017-03-09T19:53:46+00:00

Did the above workout over lunch. Wow. Didn't seem like much, but was exhausted at the end...and there were even quite a few breaks as I figured out what weight I needed and had to look up a couple of the exercises.

This should get me going until can figure out gym or bigger/heavy weights at home (space and kid concern).

OK--to anyone new. Read this. After just one 45 min session of lifting...just feel different...was completely out of any other frame (especially my wife's) for that time and doing something only for me. As noted, I have been doing T25 for a couple of years, but never felt that way after any workout...

BryanW65 · 2017-03-09T20:48:44+00:00

I see alot of recommendations for 5x5. Might I suggest 3x5 (aka 3 sets of 5, aka Starting Strength by Mark Rippetoe).

The reason is that if you are a novice (i.e., have not lifted for over a year), you make the same progress by only doing 3 sets. Save the extra sets for when you are an intermediate lifter. Then consult Practical Programming for Strength Training.

Soberskipper · 2017-03-10T12:29:58+00:00

The lads have given you some great tips and fantastic lifts to do. Just one more that I haven't seen here and I always use these is handstand press ups against a wall. I do these in my warm ups all the time after shadow boxing and stretches. Do 5 reps of 10 and your shoulders, arms and core will all be hurting.

Title	Anyone recommend a Lifting routine without bench (until I can get it set up)?
Author	barhoram
Upvotes	4
Comments	21
Date	March 9, 2017 3:21 PM UTC (9 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/5yfmkt/anyone_recommend_a_lifting_routine_without_bench/
Archive Link	https://theredarchive.com/r/askMRP/anyone-recommend-a-lifting-routine-without-bench.206434 https://theredarchive.com/post/206434

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