Don’t do this.

The bully can then weaponize the school system by saying you’re uttering threats of violence.

Keep lifting bro and kick that guys ass by the end of the year.

Your use of “NEVER” makes it sound very absolute. If you can bench 200 lbs for 3 reps, I wouldn’t think going to 210 for 1 rep would be a bad idea.

But still should have a spotter for that.

I see.....well hit him in the face anyway and tell him next time he talks shit about you, you will break his leg. I'm not a violent person, but sometimes it's all someone will understand.

I use this max rep calculator to decide when, and how much more weigh I can safely put on and I find it’s fairly accurate. Also a nice bailout method if you do find yourself in a similar position is to drop the weight gently on your chest, roll the bar towards your legs, and when the bar is at your thighs sit up. Much better than suffocating but best to just have a spotter if you want to try heavier stuff.

I never want to do it, but the “roll of shame” has come in handy a number of times for me when I fail a bench without a spotter/safety arms.

You effectively just brace your core and roll the bar down your stomach to your legs. Then you can gently keep rolling it and place it on the floor.

The other option (which I’m also not a fan of) is not using grips to hold the weight on. That way if you fail you can just tip the bar to one side and let the weight slide off.

Anyway, just a few tips for if you ever find yourself in this situation again!

He’s not that kind of bully. He acts all nice when you’re around him but then he shit talks people when they’re not around.

The next time the bully fucks with you, hit him square in the face. Comes up to you in the hall-BAM! Right in the nose. Comes up to you in the cafeteria-SLAM!- hit him right in the face with your whole lunch tray (or can of soda). Yes, you may get in trouble...but he will never fuck with you again.

That’s what I was going to do but I called my friend over to help because that’s quicker

if this happens again, roll the bar down your abdomen towards your lap. it may crush your balls a little but it's better than suffocating

Lesson learned then

To be fair, they obviously grew up that way.

To be fair, they obviously grew up that way.

Thank you

Thankfully you will not be conscious when your bladder and bowels slowly release and drip through your shorts. Your eyes bulge and your heart beats its last; a final thought passes through your mind before the sweet mercy of a quiet death: thank the heavens, for truly I have avoided the cringe

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Having a weaker body does not Make you a weaker man. You have a goal that you’re working towards, and you’re putting hard work towards improving yourself. You are a strong man.

It takes 3-5 weeks to build new muscle. Early gains are from efficiency in movement that your nervous system picks up. When you start just be consistent not a killer. Make sure you get 1g of protein per lb of lean body weight and let those muscles grow.

Look up "RPE scale for weight lifting". Early lifting should be RPE 6-7

TwoX is not a representation of most women.

Its not all in one go, it's something you do, say, you go to the gym. 5 reps of something easy. Hit the bike for 5 minutes. More reps. Treadmill, reps, yoga, reps, bike, reps, treadmill, reps, yoga. If you cant do 50 (arbitrary number) then you have a goal, do the same thing each time you go in. You'll hit it before long. If you find that it's not really hard. Fantastic, you've got a baseline. Next month, maybe add 5 pounds to your routine.

Does your door not have a lock?

This, probably could have explained that but unfortunately It was just an automatic thought, you do a set of 50 one day, if you don't get tired or exhausted, add a tiny bit of weight. That's your baseline. That is where you start your regime. You don't do that every day from then on. You know you can do this thing, you make a small improvement each week, or month after that, hell you don't even need to ever do more weight than that. If you can do that, just hit the bar a few times a week, in between some other light workouts, you're already in a better spot than 99% of people.

I dropped 185lbs on my face and I bench with safety’s or a spotter now :)

Really if you don’t have a gym fail of some sort you don’t go often enough.

Wendler 531: Am I a joke to you?

This is why you shouldn’t bench without spotter arms on the machine. Or better yet if you have access to one use the smith machine. That way if you get stuck you can at least lock it into place.

Also it’s not the best idea to go an ego lift, which is what you did here. You went higher than you needed to, better to do more reps at a lower weight and keep the muscle under tension than going for a 1 rep max. At least if your body building, lots of reps keeping the muscle under tension is key.