Another Lesson Learned!
l learn something about bodybuilding in general or about my own body just about every time I go to the gym. Sometimes when I learn something I say to myself ‘"that was so obvious why didn’t you realize it before?" Yesterday my plan was to do 5×5 training on bench press, along with some pull-ups and other back exercise, plus something else. When I got to the gym the bench press was in use so I started my workout with the pullups and standing calf raises. I did really well with the pullups, banging out sets of 10,8,8, and 8. A few months ago I could only do 3 or 4 reps! Still waiting for the bench press, I did a few more sets for back, wide grip pull-downs and seated cable rows. So far, so good.
I started my bench pressing, having worked out back and calves for about half an hour. My goal was to do 5×5 using 205. I was confident I could do it because last time I failed on the very last rep at the same weight. I did a couple of warm-up sets with lower weight, then loaded on 205. Well, as soon as I lifted off I thought to myself "this feels a lot heavier than last time" and I just barely finished the 5 reps. I knew I was toast as far as 5 sets was concerned, and right away I had a plausible reason why. The pullups and other back sets! I’ve read over and over how important a strong back is to a succesful bench press, but I’d never really appreciated how true that is. I had tired out my back before starting to bench, the back muscles couldn’t do the job I needed them to do. So did I give up on bench for the day? No way! I took a rest and then I managed another 5 reps at 205. Then I added 20 more pounds and did a single of 225. Then I loaded up to 240 for an attempt. This would be a new PR and I didn’t really expect to do it given the circumstances, but it would be fun to try. I got a spotter, and asked him to help me with the liftoff but not to touch the bar after that unless I asked him to. I thought I was doing ok, the bar was moving up albeit slowly, but wouldn’t you know it the spotter put his hand on and started to help. Now, assisted reps are fine if that’s what you want, but I wanted to be left alone to either do the lift or fail! It’s hard to get a good spotter, but that’s another post!
So when it’s time for 5×5 bench press again, no pullups or other back sets before. Lesson learned!
October 31, 2008 at 11:55 am
I have a little sympathy for your spotter… He feels your life is in his hands and doesn’t want a bar across your neck under his watch.
I was never a 1-rep lift kind of guy. I have these fears of joints popping out of their sockets, etc.
October 31, 2008 at 8:00 pm
Yep, you have to pay attention to all sides of your body even if you don’t think that you use the opposing muscles in a particular lift. The body is elegantly designed - everything works together. Of course, the weakness is that when one part doesn’t work well it can all fall apart (figuratively speaking, of course).
Good job on that bench regardless of any help your spotter might have given - you’ve come a long way!
November 3, 2008 at 11:38 am
So far, I have only found 1 spotter I like. He spots the way I do. Which is the same as you like.