I failed a 115 pound bench at the University gym today

I’m a new lifter, been lifting for 3 weeks on a PPL program. I was making good progress, lifts kept going up each day. I was actually lifting 7 days a week, because the gym was the highlight of my day and I wanted to chase them gains. I got plenty of sleep and a carefully measured diet, and I felt fine so why not lift everyday?

Today was push day, and I was supposed to finally hit a 1lmaoplate bench, so I was excited. I decided to warm up first by putting 35 pounds on each side of the bar. After 3 reps, I couldn’t push it back up. I could have done the roll of shame, but what the fuck it was only 115 pounds. I strained to lift it up and failed, until an old man with a FUCKING CANE bailed me out. I was so ashamed. I then tried to do some OHP’s with some much lighter weight than usual, but I couldn’t do 5 in a row. I hung my head in shame and left the gym after 15 minutes. I’m going to rest for 2 days and then make sure to only workout 6 days a week from now on, my muscles must be worn down or something. Beyond embarrassing.

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>I was actually lifting 7 days
Retard.

Even if you feel fine, the fatigue eventually catches up with you. Combine this with a failed lift and you psychologically mess yourself up to the point where you need to swallow your pride and rest. Don't be an idiot, go at most 5 times per week. You've got nothing to prove to anyone but yourself and injuring yourself especially at the beginning means you're trying too hard for no particular reason.

You learned from your mistake. Nobody will remember besides you. Make sure you sleep a lot and eat a lot these next couple days.

get yourself together and go to the gym less, but do more during your time there. do a fullbody routine or 3x a week split.

>I felt fine so why not lift everyday?

And clumsily diving into lifting like this is foolish and misguided. You channel that energy (which takes effort and thought) and not bang your head against the wall with it.

Thank you for the reassurance. After two days rest I’m going to kill that workout, and make sure I include more rest days in the future even if I feel like lifting. I don’t know how many people saw that, but I’ll just have to ignore it and keep at it.

Everyone has to start somewhere dude. No one learns without making mistakes.

Every 3 weeks you should do 1 to 2 cycles (3 to 6 days) of deload where you lift at like 60% max weight. It's very worth it in the long run and will prevent overtraining.

lifting is a privilege you will treat it as such

Pick a starting program and stick with it until you plateau.

nice, you had your first ego workout today

the iron truely is a great teacher

It is a beginner program. I was progressing linearly on my big lifts, and it has good accesories to prevent injuries like rotator cuff work and ab stuff, along with some hypertrophy for aesthetics. I threw in some HIIT too. My mistake was skipping the rest days because I was still progressing. My sport Chad friend exercises hard everyday and lifts plenty, so I thought my body would be able to adapt to the volume after some time. Chad has obviously built up his body to that work load over a long period of time though.

Just out of curiosity what is your height/weight?
Don't train 7/7 your body needs time to heal. It's okay btw I had trouble 1pl8x10 when I started and after few years I can 2pl8x5

6’1
175 pounds
Not sure of body fat. Someone here estimated 12%, but probably more like 15-18%. Abs are lightly visible, especially with a pump.

failed ? do it again stop crying

lmfao. no rest leads to muscle atrophy of you're loading everyday.

6'2''
200 burger units
Just stick with it. Also consider taking Vitamin D suplement (cheap and has decent impact). Fuck motivation create a habit/addiction/discipline whatever you wanna call it.

what in the actual fuck don't lift more than once every other day you actual buffoon

NEETs

Keep in mind it's not your failures that define you, but how you come back from them that does.

Using way too much weight, you should be doing a weight that you can do 8-12 reps of 3 sets, as long as you can still do 8 by the 3rd set and no more than 12-14 on the first

PPL is not a good program for newbies, your body needs to adapt at recovery.
Do a full body routine 2-3 times a week and always rest at least 1 day before working out again.
If you have to skip a day because of personal reasons, don't train twice in 2 days, just rest an additional day.
Don't take lifting lightly, you risk serious injuries if you don't recover properly.

This, your ego doesnt exist

Were you hitting full body every day or focusing on a muscle group each day? Were you hitting muscle groups twice a week?

Pull Push Legs Repeat. A push day involves a lot of triceps work, with some accessories for back and lats and such. The idea is that there should be 2 days between each push day, so your bench muscles should be well rested right? I think the body just needs days off from lifting in general, true rest days.

Listen OP, what you NEED TO DO is spend the next month or two doing 3 to 5 sets of 15 to 20 reps per set of weight you can complete that many sets/reps with. YOU HAVE NO MUSCULAR ENDURANCE which is why you FAIL. After a couple months of that you can try your PPL or 5x5 or whatever it is you were doing.

Is no one gonna talk about how he’s calling 115 lbs a 1 plate bench? Its a 45 lb plate not 35.

That's just stupid, starting out with full body 5x5 is probably the best thing you can do as a beginner. PPL is a bit more advanced but 3 to 5 sets of 15 to 20 is ridiculous.

He failed the 115 pound warmup lift for the 135 pound 1plate.

could you pull off a 6 day brosplit if you schedule the workouts in a way that each muscle group gets enough rest before being incorporated again?

I think he was saying he was supposed to do 1pl8 but he messed up even lower than that while working up to it

No ones talking about it because op said
> I was supposed to finally hit a 1lmaoplate bench
op was only warming up with the 35lbs

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Life-saving tips:
-Only go for PR once a month
-Never lift weights 3 days in a row
-Stick to low rep, high intensity sets for compound exercises
-Don't go nuts with accessory workouts, compounds should be the focus of the day
-Focus on these 4 exercices: Squat, Bench press, Deadlift, Overhead press
-Workout every monday, tuesdays, thursday and friday

Use 5x3x1 program (look it up)
-Don't listen to money hungry youtubers giving you false advice to sell you stuff

I'm have started a couple weeks ago and my routine is this;
-Legs
-Shoulders and bicepts
-Chest triceps
-Back
Its not particularly in this order but I will hit whatever feels fresh but I am going 6/7 days a week constantly working a different muscle group. Do I need to bring in a rest day or should I just keep cycling the targeted muscles?

Bro I laughed hard af. Sorry for your loss. When I first went to the gym I capped out on like 90-100,you aren't the first or the last

Retardbro.

lmao OP there's so many reasons to make fun of you.
Fucking dumbass.

Even if the reason you failed was not because you were too tired and because you were just that weak, who the fuck cares?
Everyone in the gym understands everyone has to start somewhere. 115 was challenging for them at one point in their gym career too (depending on body types of course).
Dumbass insecure fuck, kill yourself if you're so god damn self conscious you can't fail and simply get up and try again/move forward like probably everyone else in the gym is doing.

>I strained to lift it up and failed, until an old man with a FUCKING CANE bailed me out. I was so ashamed

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Nigger you can't lift 7 fucking days a week on PPL as a newbie. If you train hard enough each session, you're going to need at least a rest day in between each gym day when you're starting out.

Even experienced lifters, if they're natty, don't train with 0 rest days.

if you have visible abs and can't even bench one plate, you are not 15% body fat, you are closer to 12 or 10. Only absolute monsters have visible abs at 15-18% body fat.

>Nobody will remember besides you.

He posted it online though.

What is PPL?

Push pull legs

It's for people who stop seeing strength gains on rank novice 3x/week full body split.

You cant do 7 days a week ppl if you arent on fucking steroids op there isnt enough time for recovery

make sure you eat like a big boy next time on your lifting day.
you wont move any weights without beeing well fed.
eat big to get big, lanklet skellington.

yeah bro, do full body every other day. your newbie gains will come hard and fast.

You had a bad day. Everyone has bad days.

>training 7 days per week
You need rest user, your muscles grow when you're resting, not when you're lifting