New puppy here with a question

[Juggy38]

Hey guys just wanted to say whats up and i have a question.

Ok heres my stats

213lbs, 5'10. 8%ish bf.

Im doing DC 3 way split, as i work 9 hour shifts, and commute 2 hours so by the time i get home its like 6:30pm, and i leave for work at 5:30am

I have a question.

Ok so i dont have a spotter so like on bench press i do this:

bench press 315lbs x 10 (10th rep really hard), 315lbs x 6 (6th rep barely completed), then go straight to 110lb dumbells and get total failure.

Obviously this isnt DC, but i sometimes dont have a spotter, and my gym DBs only go to 110lb.

any tips? i really like barbell bench, but i will scrap it if i would get better results from like rotating chest flys and DB bench only. But im worried my 110lb bench on DBs would be really high rep range. like 17 on first set.

[Michael Travis]

does your gym not have a smith machine? or if you are dead set on doing free barbell bench, at least a power rack you can set the bars accordingly?

[Juggy38]

Yea there is a smith machine but it's an old rickidy p.o.s

I was thinking I could put the bench on a very slight incline in the power rack, then set the pins right under my chest, so that when I fail I'll just push the weight towards my feet. I just hope I can unload and re load the bar in 15 breaths lol

[homonunculus]

Yea there is a smith machine but it's an old rickidy p.o.s

I was thinking I could put the bench on a very slight incline in the power rack, then set the pins right under my chest, so that when I fail I'll just push the weight towards my feet. I just hope I can unload and re load the bar in 15 breaths lol

Ideally you just get a spot. Not too tough to get someone to help you for a few minutes?...

IF YOU FEEL COMFORTABLE WITH THIS (this is what I do, as needed):
No need to unload the bar if you do do an incline in the power-rack. I simply deadlift it back on to the supports. You might want to include a few extra breaths in between failure points however, as this can wind you a bit... Be careful if you do deadlift the back up to be sure you have decent stability on your bench when lifting the weight.

-S

[mark!]

I've starting benching in a power rack for 90% of my benching, then just deadlift it back in to the rack when needed. You could always try to just make a friend in the gym and have them spot you...or don't even make friends, it's just a spot.

[SAHD]

I also do the Deadlift method to get the bar back up as asking a stranger to put his crotch near my face for a few minutes can be weird, what with me grunting, panting and slobbering.

I do my Deadlifts on Bench day in the 2 way split and this helps my back warm up later on.

[Juggy38]

Ideally you just get a spot. Not too tough to get someone to help you for a few minutes?...

IF YOU FEEL COMFORTABLE WITH THIS (this is what I do, as needed):
No need to unload the bar if you do do an incline in the power-rack. I simply deadlift it back on to the supports. You might want to include a few extra breaths in between failure points however, as this can wind you a bit... Be careful if you do deadlift the back up to be sure you have decent stability on your bench when lifting the weight.

-S

That sir is a grand idea! so does those count toward back thickness reps? haha j/k.