From my crossfit post, I think Sr. Fatberger has the idea that I roam around the gym dispensing advice (and dirty looks) like an unpaid personal trainer.
Nothing could be further from the truth. Well, the dirty looks part is pretty close.
There were two scenarios today where I considered providing unsolicited advice. I’ll provide the scenarios. You be the judge. To clarify: Judge me on the internet for my judgement about whether to judge – or not judge – people in my gym.
A. John (the bodybuilder & my favorite spotter) and I are pretty good acquaintances. He started doing squats, front squats and deadlifts a while ago. I observed him doing 6 inch squats for a month or so, biting my tongue, until finally one day he turned to me and asked “How was my depth?” Well this was the moment I was waiting for and I said “Incredibly high”. Then I showed him how to squat properly, and he actually did it. From then on he was squatting to parallel.
Today I was working in with him, and I noticed that as his weight got heavier, his depth got shallower, until at 315, he was about 4 inches above parallel. Should I say something?
B. There aren’t a lot of “bad benchers” in my gym. By bad benching, I mean not touching the chest, upper arms at 90 degrees to torso, bouncing off the rib cage or lifting the butt 3 feet in the air. Probably because a lot of the guys enter (or have notions of entering) powerlifting meets.
Instead the favorite exercise of the preposterous is the “seated” “military” press, which is done with weights in excess of the exerciser’s flat bench press (by arching ridiculously high and/or adopting a shortened range of motion).
Today I moved over to the half rack for most of my sets because my buddy Chad told me he wanted to use the power rack for “shoulder press partials”. Here’s how this exercise is performed (after dragging a mil press bench into the rack and loading up 300+ lbs, obviously):
1. Set pins to a height slightly above the head.
2. Begin pressing. As you do so, arch your back until the top of your head is the only thing touching the bench.
3. Have the spotter lift the weight until you have it extended at arms length.
4. With arms still locked, move from back bridge position to proper military press position (i.e. sitting down).
5. Now return to back bridge position.
6. Lower weight to pins.
This was some insane shit. I swear the above description is not in any way an exaggeration. So should I a) make fun of him, b) politely note that “your back came off the bench a little” c) do nothing?
1. No. John is a bodybuilder and they just want to feel the burn anyway, so what’s the point? Also his squats were deeper than 95% of people at commercial gyms, so fuck it, if he really wanted to know he could have asked me.
2. C) Do nothing. Who am I to discourage him from training for the SPF seated military press world record?
High Bar Squat: 45×4, 135×3, 225×2, 310, 330, 350, 370, 385, 395, 405, 410; 370×2, 375,380×1, 370x5x1
Didn’t press heavy, just did some light assistance exercises, including: DB Bench, Pushups, Tri Pushdown, Dips, 1 arm Standing Cable Row (not on bosu ball), chinups and shoulder band pulling.
RDL: 135×3, 205×2, 275, 345, 380×3; 285×1,3
Front Squat: 135, 225, 275, 295,
310; 280×1, 285×1,1, 280×2