bench press fail
KirstenTheFamilyCoach
Posts: 327 Member
I'm not sure what happened and a post in the StrongLifts forum didn't yeild any responses. I have been doing SL for a bit. Last session I failed at 65lbs bench and required assistance. So today, since I didn't have any helper with me, I decided to use the smith machine rather than free weights. I loaded a 25 lb, a 5 lb and a 2.5 lb on each side but couldn't lift it with proper form. I took off the 5s and tried again -- fail. I took off the 2.5 and tried again -- fail. I was able to bench the 50 but only 5x3x1x1x1 and I'm pretty sure those last two reps were horrific. What gives here? I was doing okay before this. Any idea?
My squats and barbell rows were successful however so I'm not calling the work out a wash.
Any idea what I did/am doing wrong here?
My squats and barbell rows were successful however so I'm not calling the work out a wash.
Any idea what I did/am doing wrong here?
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Replies
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To answer you first question...
You attempted to lift more than 65 pounds. 25x2 + 5x2 + 2.5x5 = 65. However the bar on the Smith machine itself weighs something.
Generally the Smith Machine will be easier than using free weights for the bench press because of the built in stabilization. In your case it was only harder because you were lifting more weight.
Does your machine have a power cage? If so you can adjust the safety pins to bench within the cage safely without a spotter. Here is an example:
http://www.youtube.com/watch?v=Kv0kUd1BQdk
For many reasons I would highly recommend a spotter or a power cage instead of the Smith Machine. Using free weights will force you to stabilize your own weight which is a good thing.0 -
Thank you for your feedback. I googled Smith machine weight and everything I read said that it weighed next to nothing and not worth adding. So I figured 65+ they added assistance of the stability should be helpful. But it wasn't. In fact I went all the way down to 50 pounds. It was really disheartening. Yes we have a power rack. However it was in use and frankly, I was so embarrassed from my previous failure that I was looking forward to using the smith machine so that I wouldn't need saving again. I just don't understand how I went from 65 pound bench presses at 5x5x3x1x1 to failing at 50s. I'm just disappointed in myself I guess. I suppose I will load 50 on free weights and start over. There are worse things in this world. By the way, we have matching shoes!:glasses:0
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I may be way off but I was of the understanding that the smith machine bar weighed 20 or 25 lbs. If that's true then you were starting off with 85 or 90 lbs and when you went down to 50 you were at 70 or 75.
Don't be embarrassed about missing reps. That's part of the deal and even the biggest baddest mofos out there miss reps and need a spot from time to time.0 -
when you went down to 50 you were at 70 or 75.
I'm going to ignore everything I've read and choose to beleive you are right becuase this ^^ feels better than thinking I failed at 50! Thanks :drinker:
I'll give it another go in a few days (StrongLifts) has me lifting every other day on an A/B cycle so i won't bench again for a while.0 -
Are you a member of the stronglifts for women group or the regular stronglifts group? I hear the regular group is not very active, but we usually try to answer what questions we can. Check us out if you aren't already a member:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women0 -
I may be way off but I was of the understanding that the smith machine bar weighed 20 or 25 lbs. If that's true then you were starting off with 85 or 90 lbs and when you went down to 50 you were at 70 or 75.
Don't be embarrassed about missing reps. That's part of the deal and even the biggest baddest mofos out there miss reps and need a spot from time to time.
I think it depends on the smith machine, I've seen several types. Some of them are a little more free floating and on some of them the bars literally weight nothing, I can lift it with my pinkie. Should be fairly easy to judge how much effort it takes to lift the bar. I'm guessing the bar was actually a lot heavier than zero.0 -
I may be way off but I was of the understanding that the smith machine bar weighed 20 or 25 lbs. If that's true then you were starting off with 85 or 90 lbs and when you went down to 50 you were at 70 or 75.
Don't be embarrassed about missing reps. That's part of the deal and even the biggest baddest mofos out there miss reps and need a spot from time to time.
I think it depends on the smith machine, I've seen several types. Some of them are a little more free floating and on some of them the bars literally weight nothing, I can lift it with my pinkie. Should be fairly easy to judge how much effort it takes to lift the bar. I'm guessing the bar was actually a lot heavier than zero.
I did not know that there were different bar types in them. Interesting.0 -
Are you a member of the stronglifts for women group or the regular stronglifts group? I hear the regular group is not very active, but we usually try to answer what questions we can. Check us out if you aren't already a member:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
Yes I'm a member of that forum but my post didn't yeild any responses.I think it depends on the smith machine, I've seen several types. Some of them are a little more free floating and on some of them the bars literally weight nothing, I can lift it with my pinkie. Should be fairly easy to judge how much effort it takes to lift the bar. I'm guessing the bar was actually a lot heavier than zero.
I'm a terrible judge of weight. I guess I know it weighs more than nothing. I'll ask again when I'm at the gym this morning. But I think I'll just drop back to 50 lb (olympic bar plus 5s on each side) and return to the bench until I can slowly add more again and I'll make sure to get something in me before my next attempt. Maybe I just didn't have enough oomph left for bench yesterday.
((:blushing:yes, I know that was a lame excuse:noway:))0 -
Are you a member of the stronglifts for women group or the regular stronglifts group? I hear the regular group is not very active, but we usually try to answer what questions we can. Check us out if you aren't already a member:
http://www.myfitnesspal.com/groups/home/4601-stronglifts-5x5-for-women
Yes I'm a member of that forum but my post didn't yeild any responses.I think it depends on the smith machine, I've seen several types. Some of them are a little more free floating and on some of them the bars literally weight nothing, I can lift it with my pinkie. Should be fairly easy to judge how much effort it takes to lift the bar. I'm guessing the bar was actually a lot heavier than zero.
I'm a terrible judge of weight. I guess I know it weighs more than nothing. I'll ask again when I'm at the gym this morning. But I think I'll just drop back to 50 lb (olympic bar plus 5s on each side) and return to the bench until I can slowly add more again and I'll make sure to get something in me before my next attempt. Maybe I just didn't have enough oomph left for bench yesterday.
((:blushing:yes, I know that was a lame excuse:noway:))
^ Generally I'd prefer that method over switching to the smith.0 -
^ Generally I'd prefer that method over switching to the smith.
:blushing: yes but you weren't the one with the "failure to get it up" in the gym.
The Smith Machine was supposed to save me from this embarrassment :grumble:
I'll get back at it tomorrow. I lift every other day -- today I'll do cardio and resistance and try again tomorrow.0 -
...and I'll make sure to get something in me before my next attempt. Maybe I just didn't have enough oomph left for bench yesterday.
((:blushing:yes, I know that was a lame excuse:noway:))
That's not a lame excuse at all. Proper nutrition and sleep plays a huge role in your gym performance.0 -
Having a spotter always helps (a lot). If you have trouble getting the bar off the rack, start the bar at a lower rung. (There are usually 3 rungs).
I agree with the above comments though, the smith machine also forces a certain angle. So you might not have been correctly centered over the bar...etc.
Best of luck!0 -
Between this >>The smith machine also forces a certain angle. So you might not have been correctly centered over the bar...etc.
And this >>the smith machine bar weighed 20 or 25 lbs. If that's true then you were starting off with 85 or 90 lbs and when you went down to 50 you were at 70 or 75.
I'm going to pretend that it wasn't a 'fail' at all :ohwell:0 -
Also, if you were able to do 5 reps twice, and then could only do 3 and then 1, I think your rest times were too short. I've had to use a stopwatch and force myself to wait longer than I "want" to because apparently I'm a bad judge of how much I've recovered. :laugh:0
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Smith machines bars vary a lot in weight. It could have easily been anywhere from 5 -20 lbs. I believe the one at my gym is 15. While that might be not worth counting to some people.When youre lifting 65 pounds and possibly not accounting for 1/3 of the weight being lifted if its a 20 lb bar.
It might be nothing for someone thats lifts 300lbs but for you it obviously was
Personally I am with the other people saying if you dont have a spotter just reduce the weight on the free weight it will help your stabilizing muscles0 -
Also, if you were able to do 5 reps twice, and then could only do 3 and then 1, I think your rest times were too short. I've had to use a stopwatch and force myself to wait longer than I "want" to because apparently I'm a bad judge of how much I've recovered. :laugh:
Hmmmmm...I'm quite sure I don't wait the 'required' 3 minutes. I didn't think it would honestly make that much of a difference. I'll set a timer and actually wait next time.if you dont have a spotter just reduce the weight on the free weight it will help your stabilizing muscles
I almost never have a 'spotter' and the times I go to the gym it's either full of meatheads who look at me and see an old lady or it's vacated, thus another reason I thought the smith machine might be my answer. I was clearly wrong. :huh: So... down in weights I'll go until I earn my way back up.0 -
I almost never have a 'spotter' and the times I go to the gym it's either full of meatheads who look at me and see an old lady or it's vacated, thus another reason I thought the smith machine might be my answer. I was clearly wrong. :huh: So... down in weights I'll go until I earn my way back up.
I'd be surprised if most of those meatheads minded spotting an old lady.0 -
I'd be surprised if most of those meatheads minded spotting an old lady.
how do i even ask them? I mean they are all tuned into their own music and doing their own thing. I'm not going to bother them, that'd just be rude, right?0 -
I'd be surprised if most of those meatheads minded spotting an old lady.
how do i even ask them? I mean they are all tuned into their own music and doing their own thing. I'm not going to bother them, that'd just be rude, right?
Just don't interrupt someone in the middle of their sets. Approach them when they're resting between sets. I think you'll find most people are very nice and helpful
Especially a woman approaching a man, if I'm honest. 0 -
I'd be surprised if most of those meatheads minded spotting an old lady.
how do i even ask them? I mean they are all tuned into their own music and doing their own thing. I'm not going to bother them, that'd just be rude, right?
Pfft with the old lady - I am a year older than you. As dope says - just wait until they are obviously between sets. Let them know how many reps you are doing also.0 -
I agree with the above comments though, the smith machine also forces a certain angle. So you might not have been correctly centered over the bar...etc.
This is what I was going to say may be the problem.
Or, as noted already, you could just have been having an off day - it happens.0 -
I'm not an expert... but in the past, I have experienced muscle failure for one of two reasons; a) not eating enough cals b) lifting without regular rest periods.
I don't know if that is helpful at all, but those are the experiences that I have had in lifting.0 -
Thanks for all the advice and support. I'm going to give this a go again in a couple of days. I lift every other day so today is cardio and resistance. Tomorrow will be an OHP/Squat/Deadlift day and then another cardio/resistance day and then Saturday I'll take another swing at Bench/Squat/Row. I'll make sure to eat well before hand, drop back to 50 and use the olympic bench rather than the smith machine and make sure that I'm actually doing a suficient rest in between sets. I'll check in afterwards.0
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It will make your workout less effective than it would've been if you'd completed all 5 sets. The strength benefits don't come from muscular failure but from successfully moving the load, as I understand it.Also, if you were able to do 5 reps twice, and then could only do 3 and then 1, I think your rest times were too short. I've had to use a stopwatch and force myself to wait longer than I "want" to because apparently I'm a bad judge of how much I've recovered. :laugh:
Hmmmmm...I'm quite sure I don't wait the 'required' 3 minutes. I didn't think it would honestly make that much of a difference. I'll set a timer and actually wait next time.
I've found I actually have to wait up to 5 minutes to recover when I am near my strength limit on upper body stuff, especially OHP. I wish I could get away with 2-3 minutes between sets.0 -
what the heck am I supposed to do standing around for FIVE minutes?!?0
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Yes I'm a member of that forum but my post didn't yeild any responses.
I don't see a thread. We try very hard to be helpful. :sad:0 -
what the heck am I supposed to do standing around for FIVE minutes?!?
I check MFP - but I am sad.0 -
Yes I'm a member of that forum but my post didn't yeild any responses.
I don't see a thread. We try very hard to be helpful. :sad:
I didn't see a thread either. Starting your own thread gets you a greater guarantee of a response. We're pretty chatty over there and things can get overlooked pretty quickly, especially in our Check-N-Chat thread(s) ...0 -
Oh I know how helpful everyone is on bit forums. I didn't mean that as a dig against anyone in either forum.0
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I play with stuff in my garage or look at MFP or go to the bathroom or go get a drink or help the kids with their homework or skim the pool or play with my phone.what the heck am I supposed to do standing around for FIVE minutes?!?
Sometimes I'll do another lower intensity exercise in between sets, like planks or some ab thing or just some stretches or something.0
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