Spotting the Bench Press: Don't Make These Mistakes!

/ Testify Strength & Conditioning/

Spotting the bench press shouldn’t be complicated, but people mess it up frequently, so let’s briefly discuss how NOT to spot the bench press.

Don’t Yank Your Lifter Out of Position
Take an over-under grip on the barbell (i.e., one hand facing up and one hand facing down - also known as an alternating grip or mixed grip) and simply provide enough assistance to help guide the bar into place. Don’t pull your lifter out of position because you’re so eager to help.

Stay Out of Your Lifter’s Line of Sight
You should give your lifter an unobstructed line of sight to the ceiling; with this in mind, stay relatively close to the bench so you can provide assistance if necessary, but beyond that, stay out of the way. Don’t straddle the bench, don’t straddle your lifter (yes, I’ve seen this), and don’t even lean over your lifter.

Keep your hands, your face, and your body out of the way and out of your lifter’s line of sight - none of those things are in the way of your lifting buddy on his other lifts, and they shouldn’t be in the way on the bench press, either.

Don’t Space Out
Pay attention to your lifter. Get your hands out of your pockets, put down your coffee, and simply pay attention to your lifter so that - in the event that he needs assistance - you’re actually prepared to provide it.

Don’t Touch the Bar
This is the big one, folks - they’ve even got shirts about this one. Lifting is not a team sport. Benching is not a team sport. If you touch the bar, the rep doesn’t count, so stay out of the way. Don’t. Touch. The. Bar.

“I’m all pinkies, bro!” Don’t be like these fools.

Of course, you need to be able to provide assistance in the event that the barbell goes anywhere other than up, but beyond that, stay out of your lifter’s way. The spotter shouldn’t exist (figuratively speaking) unless the lifter needs help.

As always, we hope this helps you get stronger and live better.

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Week 2022.08.08

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This Week’s Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m indoors (a down-back on the 40m course) or 200 ft outdoors (2 down-backs on the 50 ft course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Compare to 2022.06.06.

Option 2
Bike/row:
4 x 800m

Rest 3 minutes between each round. Score = slowest time.

Compare to 2022.05.16.

Option 3
Outdoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Indoors:
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
100 ft farmer carry (50 ft down-back)

Rest 1 minute

Compare to 2022.04.18.

Option 4
5-8 rounds:
50 ft sled push
50 ft sled pull (hand over hand)
Row 1 minute
Rest 1 minute

This can also be done in a group of three where the sledder determines how long the other two people row and rest.

Compare to 2022.04.18.

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Click here to start today

Your Training Log - Part 1: Just Do It

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(If you like, you can scroll down to the end of this article and watch a video on this topic. This article is a Blast from the Past article originally posted on 08/28/20.)

I was having a conversation with one of our members the other day (you know - not this day, but the other one), and this member  - let’s call him Bill - had come upon a startling revelation. Bill had recently gone through several workouts without using his training log, and when he started using it again, he immediately realized that not using his training log had been a huge mistake. He realized that - without the log - his lifting had been unfocused, and the weights were often incorrect. Bill even asked me to never let him get away with that again. Bill is a wise man.

When we train with weights, we do exactly that – we train. Training has a purpose - a goal in mind. To achieve these purposes, to work toward these goals, we need data, and this is where the training log comes in. Without the log (or journal, notebook, etc.), we quickly find ourselves adrift in a sea of barbells and weights with no direction whatsoever. We find ourselves lost in the Sea of Exercise . . . and there be monsters.

Mind you, there is nothing wrong with Exercise, and it's certainly better than Doing Nothing, but let us not confuse Exercise with Training. Exercise is what you do when you want to get hot and sweaty and tired and feel like you’ve accomplished something. Training is how you actually accomplish something. The log separates Training from Exercise.

The log is our history - it tells us where we've been, what we've done - our lifts, warm-up sets, work sets. But it is a more complete history than this - it also includes PRs, how we felt on certain days, how proud we were of our accomplishments, how utterly disappointed we were with our failures. If you had a poopy day squatting 185 lbs for your work sets, write it down in your training log (seriously . . . “this was a poopy day”). Success is magnified by knowing how far we’ve come, and on the day when 185 lbs becomes your second-to-last warm-up set (and that day will come), the knowledge that this weight used to be terribly heavy will remind you of the progress you’ve made.

The log is also our compass - it tells us where we’re going. We write down the weights for our next workout, yes, but we also write down our plans and our goals. I want to bench press three plates. I’m gonna deadlift 250 lbs at the next meet. I WILL get my first pull-up this year. Write this stuff down. All of it. Write down the date on which you set that goal. Someday, you’ll reach that goal, cross it out . . . and set another one.

Don’t kid yourself. If you want to exercise, go right ahead - you’ve got plenty of options. But if you want to put in the hard work of actually training, keep a log. You’ll thank me later, and your coach won’t lose his or her mind when you can’t remember what you’re supposed to squat today.

Next time . . . how to keep a training log (hint: it’s not complicated).

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

Click here to start today

Week 2022.08.01

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This Week’s Conditioning

Option 1
”Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2022.05.30.

Option 2
Bike/row:
4 x 3 minutes

Rest 3 minutes between each round. Score = lowest distance.

Compare to 2022.05.09.

Option 3
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2022.04.11.

Option 4
1. 5 yoke carries @ 30 yd (15 yd downback) – work up to heaviest carry
2. 5 rounds of 5 reps on the axle “clean and press away” – work up to heavy set of 5

Compare to 2022.04.11.

The Deadlift: You're Doing This Wrong - Part 6

/ Testify Strength & Conditioning/

This is Part 6 in our series of articles on common deadlift errors and how to fix them. Today’s error is that of trying to jerk or yank the barbell off of the floor.

Jaden . . . is NOT doing this wrong. He’s about to pull very smoothly.

This is a common problem for new lifters, and indeed, you might even be able to get away with this error when the weight is light, but it will cause problems when the weight gets heavy (your back will flex or you’ll get pulled forward), and by then, you’ll have created a bad habit that’s harder to break.

This error is usually related to step 4 of the deadlift setup process. In step 4, the lifter squeezes the chest up to set the back in extension, and when you do this, be sure to start applying some tension to the bar; in other words, there needs to be some upward pull on the bar when you set your back. Below are a few cues that can help (and we covered some of these in a previous article as well):

“Bend the bar” or “Bend it before you break it”
When you squeeze your chest up to set your back, try to bend the bar upward in the middle. If the bar is heavy enough, it actually will bend, but try to bend it upward regardless of the weight on the bar. “Bend it before you break it” simply means that you try to bend the bar before you try to break it off the floor.

“Pull the slack out of the bar” or “Pull the click out of the bar”
Barbells and plates have some “slop” in them, and when you set your back hard and apply tension to the bar through your long, straight arms, you should be pulling upward enough that this slop disappears. If you do this correctly, you’ll hear a click from the bar and the plates.

“Heavy in the hands”
When you apply upward tension as you set your back, do so hard enough that the bar starts to feel heavy as you’re hanging onto it. This is because you are starting to support some of the weight as the floor starts to support less of the weight.

After using one of these cues to help you set your back with tension on the bar, simply remind yourself to break the bar smoothly off the ground (or “squeeze” the bar off the floor), and you’ll have created a smooth, strong deadlift.

As always, we hope this helps you get stronger and live better.

(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)

If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.

At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?

click here to start today

Week 2022.07.25

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This Week’s Conditioning

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” (on Starting Strength).

Compare to 2022.05.23.

Option 2
Bike/row:
5 min on
4 min off
4 min on
3 min off
3 min on
2 min off
2 min on
1 min off
1 min on

Record distance for each interval and add for total distance.

Compare to 2022.05.02.

Option 3
Outdoors:
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Indoors:
5-10 rounds:
100 ft sled push (50 ft down-back)
100 ft farmer carry (50 ft down-back)
Rest 1 min

Compare to 2022.04.04.

Option 4
10 x 50 ft farmer carry
Each carry is 25 ft down and 25 ft back and is for time. Rest 1 minute between carries.

Women: 97# per handle (80# of plates)
Men: 137# per handle (120# of plates)
(Note: Each handle weighs 17#.)

Compare to 2022.04.04.