Good training regimen with no spot

[thebleh]

I only use a spot now when I'm going real heavy (to see my 1-2 rep max). I used to use the power rack as a spotter on bench, but I don't even do that any more. When I do need a spotter, its normally for the last set or two, so finding some random dude in the gym is normally not that hard. 5x5 is really easy for no spot. I tend to fail more on longer rep sets, where that 10th rep on bench just won't move up.

Then again, I'm kinda going to a "mainstream" gym now, not golds any more, and some guys there act like giving me a spot is the same as me asking for them to suck me off.

 

[blut wump]

I am benching with dumbells. My problem is getting over my plateau as I am not putting on anymore weight or getting stronger. Its hard for me to go the the next weight dumbells, while doing bench for example, without a spot.

So, what I want to do is start a new program to 1.) change it up and 2.) get STRONGER.

Sorry if I was unclear

Thanks again

You can still train progressively even though you are limited by that big gap to the next weight. It just means that you have to anticipate spending more time on whatever is your current working weight.

Aim to add reps. Start by adding a rep to your final set. Then the final and penultimate, then the final, penultimate and antepenultimate. Once everything has been bumped go back to the start to add a rep to your final set.

Once you hit too many reps, move up in weight and start the sequence again, always striving to beat your previous performance in some way. I'm sure you can think of several variations on this.

 

[02gixxersix]

You can do anything pretty much in a power rack without a spotter.