So I have this weight bench....

fhttrs

Four years ago when my landlord was giving me the initial tour of my soon-to-be apartment he took me into the basement and there was this weight bench. He said someone had left it there, I was free to use it / take it / whatever.

It seems to be a standard-bench with a leg curl attached to the end (like this http://img.iconcdn.com/V74/GetGoldsGym/images/catalog/GGBE60610.jpg). It has a 40lb bar on it and then weights to go on the ends (two each of 5, 10, 15, and 25lbs).

However I don't want to just charge down there and start trying to lift (even with a spotter, obviously) and hurt myself. Especially because I do not have that much strength in my arms.

I've done a bunch of Googling, however there is just SO MUCH information out there that it's extremely overwhelming. I was wondering if anyone had some links to some good resources about beginning to lift with equipment such as this? Unfortunately it's all I've got since I cannot afford a gym membership at this time.

jimmmer

That bench doesn't appear to have safeties/catchers/spotter bars whatever you want to call them.

Bench pressing without some kind of safety rail or amigo to bail you out isn't really a recommended activity.

It is possible to get some quality work done with a bar alone. Cleaning, pressing/push pressing, jerking, snatching, deadlifting (all it's variants). But you'd probably need a more experienced hand to guide you through the technical aspects of some of these lifts.

Excepting the standard oly variations listed above, Starting strength would describe the power clean and the press (although it doesn't really go into the front squat, you'd need to learn that elsewhere).. Anyway, if you can power clean the bar, you can front squat it and also press/push press it. This would cover most of the bases in terms of pushing, pulling, squatting and get you going.

An approach could be something like Bill Starr's Big 3:

http://forum.bodybuilding.com/showthread.php?t=126459393

There's no deadlift in there and you'd sub in ohp or push pressing for the bench (unless you can rustle up a spotter or some catcher bars) and front squat for back squat. But it shows the possibilities. You'd still need to learn the technical aspects of the lifts first and get comfortable with the form with lighter weights... you'd also have the problem that your FS would be limited by your clean, but for a beginner, I'm not sure this is really an issue.