W2R
Moderator Emeritus
Lately on my bench press, I have deviated a bit from my typical 5x5 by pyramiding up as follows: 10 with bar only, 3 x 95, 5x135, 5x155, 5x175, 5x195, 5x205 and then I pyramid back down to failure on each set at 195, 175, 155, and 135. When I get back down to 135, I typically do about 17-18 reps on that last set. It has hammered my chest a lot more using this approach vs trying to go heavier doing only 5x5 exercise. I haven't tried for any single lift max in quite a while, but I used to hit the wall at about 215, and am hoping after a few months of this, I can get to a couple of reps at 225.
Terrific! Hope that works.
I don't use a spotter, so I am always a bit nervous when going heavy.
At the gym, the trainers who stand around looking bored would probably be thrilled to spot you. Usually they are bored and would welcome the chance (and would much rather spot you than call an ambulance after an accident). As you might guess, I do tend to nag F to get a spotter when he is lifting free weights.
Last night the gym owner asked if I was in my early 50s, that made me .
Regular exercise does wonders. There is a guy at my gym who is 82, and he looks about 53.