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Bench Press
225 x 5, 1 set warmup
300 x 3, 3 sets
Isometric pushup :
45 seconds each position w/ one minute rest
OP
135 x 5, 5 sets
Hammer Curls
60 x 5, 5 sets
Squats (the ones where you cross your arms in front to hold the bar. Can't remember real name. More about that in a minute..
225 x 5, 5 sets
Saxon Side Bends
25 db x 15, 3 sets each way (my heart is full of hate for these)
leg raise crunches
15 for 3 sets
Now then, onto the questions. As I've stated, I don't have two spotters. I put the barbell racks on the top position, straddled the bench, and crossed my arms so that the bar sat in the crook of my elbows. I squatted until my ass hit the bench, then went back up. My thoughts were that if I had to dump it, I'd still have some control over it with this lift and not have cast iron weights hitting concrete. I know its not as deep as I should be going, but its better than nothing, right?
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