I am finally going to the gym today; my legs have been so sore since Friday. I need to get a vacation/out of town workout plan together so I don't end up on the couch for a week.

I did manage an hour bike ride yesterday.
Has anyone heard of limebike? They put bikes around town(Dallas) and you can use their app to find a bike and unlock it. $1/hr
They are mostly around parks and trails. Code 3 and I were going for a hike yesterday and found 2 together, so went for a ride. It was a lot of fun. I hadn't been on a bike since I was a teenager or younger.

New Bench max, last month was 115lbs

Allergies hit me bad today and I didn't get to the gym until an HR ago. Not much done, I just did bench and worked on DL form.

Bench:
1x45x15
2x2x125
1x1x130
1x3x115
1x5x105
2x3x105

DL:
1x10x135
1x8x135
1x5x135

Next time a spotter might be a good idea

Watch your feet on that bench press, they should be strongly planted delivering force to help with lifting the weight, not hovering about wherever they please.

You can see yourself naturally move them to a good spot and plant them when the weight gets heavy, and when you do the bar goes up easy - next time, get this part set up solidly before you're in danger of failing and you'll find it much easier I'm sure. Others can probably describe how to do this much better than I. GL!

I like how your feet leave the ground, great way to avoid using our legs in an upper body workout.

Yup, an arched lower back, retracted scapula and leg drive would have gotten that lift up easily, but wtf are you doing singles for anyway? No point right now, plus you're going to jack your shoulders up by having your elbows flared. Like, you could just get the lifts down first and move the weights up, or you could move them up now and get injured. Your choice.

M,

Hold a bit wider on the bar when bench pressing. Also make sure you get the bar in the right starting position before you start going down. You should try and hit pretty much at the bottom of your chest muscles and the bar's path there and up should be straight.

M,

130lb bench for a novice female is extremely impressive.

You're going to injure yourself if you keep this up, though.

Cha said your deadlift was mostly good. Some guy here said they hurt his back just looking at them. Obviously go with the expert's suggestion, a 50+ year old who picks up 600 off the floor like nothing. He did have some suggestions to get it better.

Send him your bench video too, he is expert at that also.


And ignore the keyboard warrior skinnyfats when it comes to technique advice.

She doesn't get tight when she sets up, but doesn't have any rounding in the lumbar spine. (Hard to tell with obese trainees ldo) I'd go with "mostly good".

Cha doesn't even know what muscles the bench uses to move the bar. I'd literally never have him advise a novice lifter. Actually his advice for non-geared PLers is prob bad too. lol @ all that "engage the lats.

But hey, not all of us can actually know how to perform basic lifts.

Here is another hot take: drugged out geared PLer with myriad injuries may not be the best source of info for novice trainee (See his seminal work with YTF for example)

So after Cha gives us his input, keyboard#1 provides the same input. I see what you did.

Your input would have had more weight if it came right after the dude said her deadlift looked back breaking.

Can't spend all day refuting every idiot. Kinda like how you didn't berate MLY for thinking code has 12% bodyfat.

But, honestly, cha doesn't know the first thing about benching for a normal person. He literally thinks the lats are one of the 2 most important muscle groups for a non-geared lifter. How the **** do you possibly focus on anything that matters to bench safely when the main cue they offer is ENGAGE THE LATS? Have you ever actually read his comments on the subject? This was in the beginner thread IIRC and included some good MS Paint by nukeLOL.

btw, you ever decide if you wanted to do a handicapped lift contest or are you still you openly rejecting it? I mean without a handicap you might as well lift against G4S, you have the same shot. Just trying to be make it interesting. We already know you openly ducked a poseoff for cash. I guess I just need to make sure my lats extend past my love handles to win? Hard to tell for sure as fat as I am.

Thanks for the advice.
I did 125lbx2 in this one and it's a little better.



I'm doing singles to see the progress in my strength and trying to get back to what I used to lift when I was young.

damn mlylt!! <3

Why do you think singles are the best way to get back to what you used to lift?

I'm not doing singles to get back to what used to lift. I'm just checking the progress of my max.

It's called ego lifting. Nail the forms first, then go train Bulgarian all you want (INB4 pandering).

I have never heard of or seen someone dump the weight while benching. This remains one of those urban myths. I suppose if I fail a rep at 70kg, I will probably just wait there until someone helps me lift it off, since its 70kg and I don't think I'm going to die.

I have heard of someone rolling the bar down their chest however, which seems even dumber, just bench in the rack or don't go near failure.

Not using collars is one of those things that you just do for the 1/100,000 probability that it will matter. I've never heard of it happening either, but I have heard of people dying benching alone, and I have to imagine that the chances of those people dying would have substantially decreased if they hadn't used collars.

That is completely ****ing ridiculous.

Yea...do NOT do this.

Just ask for a spot, you're in a commercial gym ffs.

I've seen someone dump the plates once. It wasn't intentional. The guy was trying to finish a rep but one side was significantly further up to the point the bar began to tip. The spotter didn't react because the lifter wasn't failing (at least yet)

Weirdly enough, they put the clips on next. In retrospect, it's probably unsafe.

That YouTube video won't open.

Code3 was there filming and would have dropped the phone to save me. He freaked out the first time I asked him to video me with the 115lb lift and I had to do it 3x before he would stand still and not rush over to me scared I was going to drop the weight on my chest. *Eyeroll it was so rediculous I yelled at him to just stand there and film and I would let him know if I needed help lol.

This time I inadvertently called him stupid when he did the same thing, so he was mad and less reactive. When I went to do the 105lb lifts, I couldn't get it up on the last rep and he just let me sit there with the bar on my chest for a while before helping.