I let my gym membership lapse long ago after the 2nd child came along. I bought a bench and some other stuff and put it in my basement.
I slowly have been getting back up near my pre-marriage max of '03.
This is my situation, near the end of my bench workout (which I do the old school pyramid thing starting at 135) I start doing 1 rep sets of 205, 210 and then 225. When I get to 225, I'll just keep doing 1 rep sets until I think I'm not going to make it, burn out at 155 and then do some incline dumb bells.
Some days I'll do 3 single reps at 225, some days I'll do 7, anyone got any idea if doing these single reps should do anything for me? If I had a spotter, I would do things like I used to, but I really can't push to failure and then have to do the emergency unload the weights off the bar manuever every time.
I have no idea if this is normal, or just mental, but in the past when I get up to around 250, typically I can then start doing a 5 rep set of 225. If I keep pushing and get back into the 265-270 range, then I can really rip on 225.
How difficult is each 1 rep sets of 225 for you? If its too easy I don't think it would be to your benefit to do this opposed to a weight that you can do 3-5 times with the last rep being as difficult as your 1 rep of 225.
I could be completely wrong, but I would think a 1 rep set is most effective if you are lifting your max or very close to it.
Also, with no spotter, I would avoid doing weight where there is a chance you will have to do some kind of emergency maneuver. Theres no sense in risking a severe injury.
Last edited by evnp85; 02-08-2008 at 07:34 AM.
I'd never do a 1 rep max without a spotter mainly because I might get stuck ... if I trained by myself id use some dumbbells instead (much safer)
However, I dunno how much benefit 1 rep sets with db's would be in comparison to using a barbell.
Height: 6ft 4
Current weight: 226 lbs
On some days I don't doubt that I could do 225 3 times, but with no spotter I'm hesitant to do it, and I'm hesitant to do even 2 reps for the same reason.
in the old days, I sometimes (stupidly) used to have girls spot me every once in a while thinking I would only need "a little" help....and looking up at breasts certainly doesn't hurt your testosterone level....anyway...sometimes you blow it and need "a lot" of help. In those cases you just lay the bar on your chest, let the weights slide off one side and ride the others over......I think everyone should know how to do this as a "just in case" type thing
While resting the weight on your chest and sliding it off would not be too difficult, the problem I have with no spotter is what if you drop the weight?
Granted, a spotter is not going to be able to prevent you from dropping the weight, but they can at least pull it off you if it does happen. If you drop your 1 rep max on your neck with no spotter you are in some big trouble...
Get some adjustable sawhorses and use them as safety stops. Here's my setup as used for squats (with more weight, of course). I use them on the other side with the bench flat for bench presses.
The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying
buy a chin up bar, sell the arm curl bar---Roddy
Like you said, somedays are better than others, just go by how you feel. You should be able to "know" how much you can go up, instead of doing the 1 rep sets of 225 7 times, if your feeling good, do a 3 rep set of 235, or a 2 rep set of 240. I pretty much do the same thing as you, workout alone in my basement. I can pretty much dial in my sets each workout and "know" what I can just barely get up each time.
Beneficial for what?
How many of them are you doing exactly? What's the routine you're following look like?
My initial impression is that you have no clue what you are doing.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
Bench in a rack
If you do not have a rack, do not bench.
The answer to your question won't matter when you drop 225 on your face.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
Or have to roll the weight off your chest........been there, done that, ONCE.
I do the old pyramid thing (that's what I learned it to be)
135 x 10
155 x 8
185 x 6
205 x 4 (or sometimes just 1 depending on how tired I am)
210 x 1
225 x 1 (but repeated 2 to 7 times)
155 x 20
dumbbell incline 50lbs each 2 sets of 10 reps
Whats with so much stinkin bench? Do you do anything else?
I don't really believe in 1rep max workouts, it all depends on what your future goals are. If you are working on being a powerlifter then maybe that is the way to go, but as far as bodybuilding you would never catch me doing that.
With no spotter I would not recommend doing that for safty reasons. Good luck