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Worried about lifting by myself

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  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    Back to the OPs specific question

    As has been mentioned:

    Deads: no spotter/cage required - just drop the weigh on a fail

    Squats: squat in a cage/adjustable rack with the safety bars set just below where the bar goes to when at the bottom of your squat. Use a spotter if you absolutely trust them, otherwise, do not bother.

    Bench: at max weigh (or if concerned at failing) then either ask for a spot (be clear with them as to expected reps and any cues as to if you are failing (mine is a 'No" or a squeek)) or in a cage.

    OHP: press in a cage or in a rack. Even without one, you can just drop the weight if needed - just drop it forward if you can and make sure you get out of the way. I have never actually dropped a press though - you usually try to press it, can't, but are ok just dropping it to your starting point.

    Thanks! although I my PB are higher (58kg back squat, 45kg front squat, 64kg deadlift 32,5kg BP and 30kg Clean & Jerk) I dont think I will be lifting heavy quickly I was going to start at something like 50% of PB and go from there.
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    I have been working with a personal trainer since August last year. I have got pretty good form on the compound lifts;
    Squat
    Front Squat
    Bench Press
    Press
    Deadlift
    Power Clean/Snatch

    I can't carry on with PT as its getting expensive. I plan to finish at the end of feb and I want to go on to follow Wendlers 5/3/1 or Stronglifts or starting strenght

    I am worried that I without someone there I won't be able to lift heavy - especially on BP. When you lift heavy is a spotter necessary?

    I also do crossfit 2x per week.

    Can you detail what equipment your gym / workout place actually has? Maybe some equipment that's being shown here isn't actually available. Pics would help greatly
  • Harrisonsauntie
    Harrisonsauntie Posts: 119
    I have been working with a personal trainer since August last year. I have got pretty good form on the compound lifts;
    Squat
    Front Squat
    Bench Press
    Press
    Deadlift
    Power Clean/Snatch

    I can't carry on with PT as its getting expensive. I plan to finish at the end of feb and I want to go on to follow Wendlers 5/3/1 or Stronglifts or starting strenght

    I am worried that I without someone there I won't be able to lift heavy - especially on BP. When you lift heavy is a spotter necessary?

    I also do crossfit 2x per week.

    Can you detail what equipment your gym / workout place actually has? Maybe some equipment that's being shown here isn't actually available. Pics would help greatly

    Umm not really... I would need to go away and check what they have
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    I have been working with a personal trainer since August last year. I have got pretty good form on the compound lifts;
    Squat
    Front Squat
    Bench Press
    Press
    Deadlift
    Power Clean/Snatch

    I can't carry on with PT as its getting expensive. I plan to finish at the end of feb and I want to go on to follow Wendlers 5/3/1 or Stronglifts or starting strenght

    I am worried that I without someone there I won't be able to lift heavy - especially on BP. When you lift heavy is a spotter necessary?

    I also do crossfit 2x per week.

    Can you detail what equipment your gym / workout place actually has? Maybe some equipment that's being shown here isn't actually available. Pics would help greatly

    Umm not really... I would need to go away and check what they have

    Well, a picture of the squat equipment would be the only one you really need. So we can see what you are working with
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Back to the OPs specific question

    As has been mentioned:

    Deads: no spotter/cage required - just drop the weigh on a fail

    Squats: squat in a cage/adjustable rack with the safety bars set just below where the bar goes to when at the bottom of your squat. Use a spotter if you absolutely trust them, otherwise, do not bother.

    Bench: at max weigh (or if concerned at failing) then either ask for a spot (be clear with them as to expected reps and any cues as to if you are failing (mine is a 'No" or a squeek)) or in a cage.

    OHP: press in a cage or in a rack. Even without one, you can just drop the weight if needed - just drop it forward if you can and make sure you get out of the way. I have never actually dropped a press though - you usually try to press it, can't, but are ok just dropping it to your starting point.

    Thanks! although I my PB are higher (58kg back squat, 45kg front squat, 64kg deadlift 32,5kg BP and 30kg Clean & Jerk) I dont think I will be lifting heavy quickly I was going to start at something like 50% of PB and go from there.

    You are welcome and good luck!. Don't be nervous asking for a spot. Most people are really helpful - just ask when they are between sets. I usually look around to try to find someone who looks like they have a clue and then time it so I ask when they are transitioning between lifts or towards the beginning of their rest between sets.

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