What I Learned At the Gym This Week

abetterjune

Here's my incredibly embarrassing story I want to share because I'm half hoping I'm not the only one who has learned this the hard way:

I was doing one of my standard workouts which has the bench press in the beginning followed by 20-30 minutes of other weights and body-weight exercises and ending with 45-60 minutes of running. Someone was using the bench I usually use so I thought I'd just come back to it after my next exercise. I got into the routine of my workout and totally spaced it out til I was half way through my run and remembered I hadn't done it. So after my run I go and load up the bar with what I benched my last workout (70lbs which I'm VERY proud of, even if the tiny little weights on the big bar look rather comical to me...) and sit down. Try to lift it but seems extra heavy. Took 10 lbs off as well as a little sliver of my pride, but was really just focused on completely my sets (usually 3 sets of 6-10 reps). Long story short, on my 4th rep, I couldn't lift the bar back up. It was stuck on my chest. THEN, I started to panic and tried to tip the bar to get out from under it and ended up falling off the bench with the bar landing on my ribs. Some (very cute, *sigh*) good samaritan ran right over and helped me up. I said something super lame like "wow I must be tired today...."

My pride and confidence was seriously shaken.. if not entirely, just, gone. BUT I took another 20lbs off the bar, asked the guy to spot me, and finished up my last 2 sets. Then rushed like hell to the locker room where I proceeded to cry in the shower for 20 minutes. Oh, the shame.

Anyway, these are the lessons I'm taking away from this experience:

1. Use a spotter. Even if I've successfully completed the same weight before.
2. Take into account changes in my workout (i.e. usually I bench first, when I'm freshest with the most energy/ strength).
3. Do a warm up set with a VERY low weight to gauge my stamina on that particular day.


Okay, that's it. Please don't let me be the only over-ambitious idiot out there. *crosses fingers*

subcult

Used to do it all the time at home in my teenage years I learner how to lean the bar to the right so I could escape. I'm older and wiser now.

btrippin

You can't let this experience get you down for 3 reasons:

1. The free weight section of the gym is the most intimidating place you can go to work out. You're a badass just for being there
2. You had the courage to stay there and finish two more sets
3. You learned from the experience, and weren't afraid to share what you learned with others. Now you and other people are less likely to get seriously hurt at the gym. Bench press is one exercise where a spotter is really important.

kealambert

yep, happened to me

i lifted more than I knew I should

felt kinda dumb, for sure

abetterjune

Thanks for the comments. Sososososo glad I'm not the only one. haha

DopeItUp

Definitely a good lesson, and definitely good it was only the 60lbs or whatever you had put on it.

Also important to note (for others, really), this is why most people suggest lifting weights before doing cardio. Doing cardio first ensures your weight lifting experience will be crappy and you won't get the most out of it.

Also, as you mentioned, warm-up sets for sure. You never want to just start out with your max weight. Gotta get everything warmed up and ready, plus as you also now know it's a good way to gauge how you're feeling that day. I always AT LEAST start with roughly 50%. So in your case I'd do just the bar (45lbs) for a set. If I'm doing something that requires higher weights I'll build up to it even more. I'll do at least a set with 135, then a set with 225, then my working sets. If it's really super heavy I'll work up even more and do 10-20lb increments to get there.

AmandaTWaH

At least someone was there to help you! I remember one time I was in the school gym benching before anyone else got there. Even in college I weighed around 300 pounds so I hated workout out in front of people. I bit off more than I could chew and ended up stuck there for around 10 minutes when the attendant noticed me when they were doing their rounds to make sure the machines were all clean. I signed up for a membership at the local non-school gym the next day because I was too embarrassed to go back to the free college gym. >_<