As those of you who follow my Twitter account or are a fan of the Self Made® Facebook page know, two weeks ago was my testing week for all of my lifts. The week started with squat on Monday, then progressed to military press and push press, deadlift, hang clean, and bench press as the week progressed. By the time Friday came around I was pretty gassed, but still wanted to hit above 300 for bench.
As I went through my priming sets, I felt like I was in a great groove and was prepared to move some nice weight. When it came time to put 295 on the bar, I decided I should have a spotter. I was testing at a time in the day when the gym was pretty bare and the few other trainers that were there were working with clients. There was a bigger guy, though, who I had seen at the gym almost every day. I hadn't talked to him much, but he was looking to be like my only option for a spotter.
I asked and he kindly agreed to spot me, but I should have known from the moment he asked what a lift-off was that it was a mistake to have him back there. The bar got unracked, I brought it down to my chest, and then popped it up. As soon as the bar speed slowed down, though, this man grabbed the bar with both hands and pulled it into the j-hooks.
I immediately sat up, stunned and in disbelief of what had just happened. Not only had this man robbed me of my time, energy, and a clean lift, but I wasn't sure if I could hit that weight again, let alone go up in weight now that there was CLEARLY no one to spot me.
Fuming, I thanked him for his time and sent him on his way. I proceeded to sit on that bench, music blaring, head raging, adrenaline pumping for about the next five minutes. Finally, I decided I was not ending on that note. I got up, put ten more pounds on the bar, and got ready to lift it. No spotter.
I unracked the bar, brought it down to my chest, and started to push it up. I felt the bar slow down, and I closed my eyes. In my head I was going through all of my cues--"Drive your back to the ground!", "Rip your hands apart!", "Squeeze that bar!!!"--and I felt the bar start to move a little more. I had no help, no spotter, no safety net, and I had NO choice but to get that bar up.
We all have built-in safety nets in our lives--things that make us feel more comfortable and confident in what we are doing. Some may even allow us to do what we do. But what if these feelings of comfort are actually holding us back from accomplishing what we really want to accomplish; from allowing us to achieve greatness? I would be lying if I said there hasn't been a time when I haven't pushed quite as hard on a lift as I could have because I knew I had a spotter, or a time when I relied on a spotter a little too much to help me through a sticking point. Are the safety nets in your life preventing you from giving your all?
I hit that lift, 305 on bench, which is the most I have hit on bench since last February. No spotter, no help. Just me and everything I had to give.
Charlie Cates, CSCS
Self Made®, Owner
Charlie Cates is a strength and conditioning specialist and the owner of Self Made® (http://selfmadefitness.com/) in Chicago, IL. He has worked with competitive and everyday athletes of all ages and ability levels, from 9-year-old kids to NFL MVP’s. He can be reached via e-mail at charlie@selfmadefitness.com.
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**Note: Lifting without a spotter is something I would never recommend to another. Please use spotters and other common safety techniques whenever you train.
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