Bench Press Program, Workout #10 of 14
I won’t call this workout a failure - anytime I get myself to the gym, pump some iron, and work up a sweat, I call that a success - instead I’ll call this bench workout a learning experience. Here’s what happened. I did the first two working sets of 215×3 with no trouble. I felt strong and was confident. Then I went up to 230×2. First rep was fine, but trying to push up on the second rep the bar started to swing forward and I needed a save from the spotter. I took a break then tried the second set of 230×2, with almost the exact same result. The first rep was completed, the second rep I lost it. After another break I attempted the final lift, a single 240. No trouble with the liftoff, but once it got down to the lowest point I couldn’t do anything with it and the spotter saved me again.
Here’s where the learning part comes in - my spotter was an experienced bencher. He pointed out a flaw in my form - when lowering the bar I’m moving my arms and shoulders in such a way that the bar is coming down too far towards my head. He said on the 240 attempt it was almost up to my neck! I was forced to push the bar up and out, so I can’t lift as much weight as I would if the bar were going straight up, and with a heavier weight it throws me off balance. I know better than this. I try to focus on good form every time, but I can now realize that when I’m doing the heavier lifts I’m thinking more about how much weight is on the bar and not enough about the mechanics of what I’m doing. My next workout I’ll focus harder on doing every lift with the best form I can.
Only 4 workouts left in the program, and it’s been a bit of a roller-coaster ride, but I am getting stronger and now with the experience of yesterday I hope I’ll be able to lift better from here on in. Whatever happens I’m so glad I started this, and I plan to finish it by attempting every set and every rep called for.
August 28, 2008 at 10:12 pm
Clear your mind and come back strong. Hope you can make that adjustment in form.