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Heavy squat/ got scared/ dropped bar-

MsBeverlyHills

MsBeverlyHills

New member
I know this was a really dumb thing to do (I was inthe power cage), but I just freaked on the last rep at 205 & looked down for a sec...than I dropped the bar!

now Im really nervous about squatting heavy again. What do you guys do when that happens?? how do you get psyched up again?

thanks!
 
You have to look at the weight and tell it that it is your bitch. You OWN it, not the other way around.

I recently had to dump a max squat attempt for the first time, and I can't wait to get it back on my back and kill it.
 
Get a really competent spotter who can help you perfomr on the same weight. This mental boost should make it easy to lift and not hesitate. Or just get pissed cause you knew you had the weight
 
Lord_Suston said:
Get a really competent spotter who can help you perfomr on the same weight. This mental boost should make it easy to lift and not hesitate. Or just get pissed cause you knew you had the weight
Click to expand...

I am PISSED!! at myself for blowing a lift Ive already done before! errrr...

a spotter is a really good idea :)
 
I have a spotter on each side, and they have their hands directly under the bar. If I failed, they'd catch it immediately. Having that security helps me push myself on big weights.
 
i did that once back in the day. i had 275 on my back.. this was before i started to work me hip.. and i went too far down and never came back up... :( i laughed
 
first time i dropped a weight squatting, it was pretty cool. the floor around the rack was concrete and i was using plates with a very thin coat of rubber on them. loudass noise, everyone turned and looked over.

then i vowed never to do it again. and the spotter on each side helps me with the psychological thing too :)
 
TheOak84 said:
i went too far down and never came back up... :( i laughed
Click to expand...

you laughed about it?? oh man... your crazier than I am...LOL!

thats why I was squatting in the power cage- ya know just in case... & after I dropped it- I just like sat down on the floor!! like a complete brain failure at that point...:confused:
 
just work your way back up weight and confidence-wise. the 2 should go hand in hand.

another option is not to take your reps that high so you are possibly going to fail. hit triples, doubles or even singles. i dont know what rep range you were using but thats just my suggestion.
 
That happened to me once a LONG time ago. I was using a weight I could easily do and I just lost my balance. It took me a while to get over that.
 
I've never dropped the weights but I've buried myself in the squat rack a couple of times. All I do is set it back up and get going again.
 
MsBeverlyHills said:
Nate-

Warmup 15-20 reps @ 95

12 @ 115
10 @ 135
8 @ 165
5 @ 205

what do you think? Volume too high?
Click to expand...

you could also try taking 205 out for a couple sets of 3, if you are looking at working on your strength range. you'll have gas left in the tank, but overall your work will have increased.
 
i say do all of the above....mentally whip the weights ass before then get you a good spotter that will pump you up while you are lifting...maybe dont jump right back to 205 try 185 as your peak until you convince yourself that you can handle heavy weight and that it was a freak accident when you dropped the weight... good luck msbeverlyhills
 
Don't look at the mirror, turn the pins around the other way. Sorted


You will feel the weight and the msucles working, rather than see and imagine things etc

Also you shouldn't have to psyche to lift a weight, doing that is too taxing on the body, reserve that for competition or 1Rm maxouts. I have wiped out my CNS for 1-2 weeks after a physched up maxout workouts, so never again.

Anyway it's not a big deal to dump the bar onto pins, I do it all the time, learn to be at ease with doing that.
 
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CoolColJ said:

Also you shouldn't have to psyche to lift a weight, doing that is too taxing on the body, reserve that for competition or 1Rm maxouts. I have wiped out my CNS for 1-2 weeks after a physched up maxout workouts, so never again.
Click to expand...


Hogwash.
 
just to echo my experience, work up to it again over a week or two.

if u failed becqauwse u lost concentration then no reason to fret :)
 
Just get back in there and do it without thinking about it too much. Concentrate on your form, not what happened last time. One of the biggest mistakes people make is harping on a mistake. They think about it so much that end up psyching themselves out.

You had good form before this, so just close your eyes and visualize the perfect lift. :)
 
if it makes you feel any better, the very first time i ever did squats back in high school, i fell backwards and cracked our gyms concrete floor...with a whopping 100lbs on my back lol
 
First of all realize that there is nothing wrong with dumping a bar, you just have to take precautions like having room in back of you. Dumping a bar backwards, and jumping forwards is standard procedure when dumping a bar. Its a part of squatting, so keep going heavy and dont worry about it. A spotter is not the way to go, as both people can get hurt that way, but if you are at 200 lbs a spotter would work. But Ive trained with monster oly lifters who regularly deep squat 500 lbs+, and if they get stuck, they rock the bar backwards and jump forwards.
 
thanks you guys.... great to know that Im not the only bar dumper here :)

concentration- yeah- i definitely need to work on that...

CCJ- theres NO way I can give up the mirror...that actually keeps me focused to see what Im doing... weird I know :rolleyes:

Nate- I like that change-up on sets- will try it- thanks!
 
MsBeverlyHills said:
thanks you guys.... great to know that Im not the only bar dumper here :)
Click to expand...
Hey Ms L.A. County....... as far as I`m concerned.....if anyone has NEVER dropped or dumped or failed on a rep when doing squats in their training lifetime..... then they just weren`t trying hard enough !!!

WELCOME TO THE CLUB............YOU GO GIRL :)
 
I just know that I am on my own and I best get that weight back up because it sucks dumping it then unloading the bar to get it off the floor and re-racked
 
I usually drop a few pounds to regain my confidence and then approach the weight again after a week or two. By then, you almost forget you dropped the weight and just treat it as any other weight progression .

congrats on your numbers btw MBH......205 is very impressive.
 
thanks VG... Im working towards 225!! its kinda funny, Im so bummed about losing it cause Ive never dumped a weight before... kind of shakes your confidence.

damn bar :mad:
 
I liked my old gym in Atlanta. They had a room for Olympic lifters with rubberized plates. I used to squat in there with no fear of dumping cuz it would just bounce on the platform.
 
TheOak01 said:
... it sucks dumping it then unloading the bar to get it off the floor and re-racked
Click to expand...

:D That IS the worst part!

I was embarassed the time I had to drop the bar, glad to hear lots of people have done it. :)
 
I never dropped the bar, but there have been times I've been stuck in the hole and had to dump it. I hate when that happens.
 
i dumped doing front squats over the summer,
and i lost my grip doing deads a lil while back

just gives ya new short-term goals
 
MsBeverlyHills said:
thanks VG... Im working towards 225!! its kinda funny, Im so bummed about losing it cause Ive never dumped a weight before... kind of shakes your confidence.

damn bar :mad:
Click to expand...


Make that weight your personal enemy, you should have no feel of it because you can destroy the weight.... Just go in there and do the job and then add some more weight and rip it apart. Confidence has no part in it you did reps with it so dropping it means nothing
 
Man I sure wouldn't have dropped it down like that :eek2:

couldn't you have lowered it back down to the pins? Need to set the pins higher :)
 
CoolColJ said:
Man I sure wouldn't have dropped it down like that :eek:

couldn't you have lowered it abck down to the pins? :)
Click to expand...

When I dump a lift, I get the hell out as fast as I can.
I don't give up until it's over, and when it's over, get the hell out!!
 
JOKER47 said:


When I dump a lift, I get the hell out as fast as I can.
I don't give up until it's over, and when it's over, get the hell out!!
Click to expand...

yeah but should be able to lower it, since your stronger on the negative.
I'm surprised your bars aren't bent yet :)
 
CoolColJ said:


yeah but should be able to lower it, since your stronger on the negative.
I'm surprised your bars aren't bent yet :)
Click to expand...

My safety bars better not bend with only that much weight being dropped from a few inches on them.

My oly bar is 1500lbs rated bar, it better not bend from a small drop like that either.

Also, I rarely dump a squat. So, neither is getting all that banged up.
 
Yeah but you remeber even though the weight isn't that much compared to the rating - which means nothing anyway, the metal PSI is more important - all the force is concentrated in the 2 small areas where the bar contacts the pins. Plus the drop adds velocity

It's like how someone with chucks standing on your foot doesn't hurt much but when they wear high heels it hurts a lot! :)
all the pressure is concentrated on the small heel area
 
CoolColJ said:
Yeah but you remeber even though the weight isn't that much compared to the rating - which means nothing anyway, the metal PSI is more important - all the force is concentrated in the 2 small areas where the bar contacts the pins. Plus the drop adds velocity

It's like how someone with chucks standing on your foot doesn't hurt much but when they wear high heels it hurts a lot! :)
all the pressure is concentrated on the small heel area
Click to expand...

Yes, that's true, but still they better not, and HAVE not bent from the few times bars/weights have been dropped on them.

Also, remember that you are training in a commercial gym where you do not own the equipment. I can abuse the shit out of mine if I choose to. And I choose to......
 
To be honest, I don't like the idea of dumping the bar over my head like you did. I would rather dump it behind me.
Beat my equipment up? Maybe.....But I prefer to drop the weight that way.....:)
 
I didn't dump it over my head, I just lower the bar down to the pins and drop back or sitdown, whatever takes my fancy on the day :)

i did it again yesterday on a miss
 
Even in a cage - when standing under a near max weight - squats are scary. Dont let the iron intimidate you MsBeverly, you just gotta own it next time. get your mind right and do it. what an incredible difference when your head is in the right mode.

9359142_F_tn.jpg
 
I dumped it over my head b/c I wasn't in a cage and my wife was behind me trying to spot me. It would have scared me if I had thgought about it, but it happened so fast it was over as soon as I had to dump it.
 
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