The bench-press: It’s not just for meatheads any more…

In honor of Monday (aka International Chest Day) and my upcoming competition this weekend, this post will examine why the bench-press is so misunderstood, why you should do it and some surprising tips I’ve learned over the years that have helped me improve my bench-press.

As I sit here alternating between sips of black coffee and apple cider vinegar/cinnamon/lemon juice/cayenne pepper detox drink, I contemplate my upcoming Powerlifting meet this weekend in Germany.  I will only compete  in the stand alone Bench-Press as my jacked -up left biceps/shoulder area preclude me from the traditional 3 lift powerlifting competition.  I haven’t been able to low-bar squat for a few months now and have only been able to seriously train the deadlift recently.  For this competition there is a pretty deep field of competitors for the Bench event in my weight/age category,  much more so than in the 3 lift event.  I think this might be testament to the popularity of the bench-press and also that a number of my “older gent” competitors might have injuries like me.

Bench-pressing is, in some ways, a victim of its own popularity.  Most people think that since it’s so popular amongst “gym bro” meatheads that it’s to be avoided like dodgy sushi in an all you can eat buffet.  Never fear; the first thing to know about the bench-press is that performing the exercise will not lower your IQ or give you a man-bun.  If you had told me, my friends or my family 10 years ago that I’d one day I’d compete in a bench-press competition you’d have been met with a healthy dose of skepticism if not outright hilarity.  I would have thought, above all, that I was absolutely incapable of seriously competing (albeit in a very amateur federation) and, besides, I wasn’t macho and hairy-chested enough.  Wrong on both counts, it seems.  Even if you never compete, here’s why I think you should do this exercise – and some tips to do it better.

  • The bench-press is the single best compound movement for the upper body.  If you do it correctly you’ll give your chest, shoulders, arms and, to some extent, your back an excellent work-out.  Pair it with overhead presses and you have a very comprehensive upper body training regimen.
  • The bench-press is not macho:  Really, trust me on this.  It’s an exercise like any other and should be treated as such.  For dudes – don’t treat it as a test of your manhood…that’s just plain silly.  Besides, I’ve found that the vast majority of guys that brag about how much they can bench are, how shall I put it, “mistaken”.  A real 1 rep max of a bench-press involves controlled descent of the bar until it lightly touches the chest, a slight pause (i.e. no bounce off the chest), pressing the bar back up and then re-racking.  This is harder than sloppy YOLO bounce off the chest,  spotter helping you on the ascent style of bench press so you need to completely check your ego.  Therefore, train intelligently using weights that you can do with good form.  Always respect the weight – if possible do all of your bench-press training in a squat rack or bench that has “safeties” to catch failed lifts.  DO NOT intentionally train to failure with the bench-press.

A blog post is too short a format to discuss all the finer points of bench-press and, besides, here is one of the most comprehensive how-to videos I’ve seen on the subject:  https://www.youtube.com/watch?v=1FWDde2IEPg

Excellent though that video is, I feel I can add some additional hard-won tips/cues:

  • For the first half of the bench-press, treat it like a pull-up:  Above all, retract your scapulae.  This will recruit your lats, give you a strong base and put your arms/shoulders in correct position to push-off, utilizing your triceps, shoulders, lats and, yes, your pecs.  Retracting your scapulae is fundamental to all of powerlifting, squats and deadlifts included.
  • Tuck your elbows in as much as possible:  This cue is also known as “bend the bar”.  I like to imagine that I am trapped on the ground with a heavy object on top of me.  Flaring my elbows just won’t do the trick.
  • A spotter is not a training tool:  The very best lifters don’t fail a lot of lifts in training because they train methodically.  They train to peak exactly at the time of their competition.  They may be doing a lot of heavy triples and doubles but rarely wildly attempt new PRs.  For one, failing too many heavy lifts, especially in the bench-press,  trains your brain to equate really heavy weight with a “panic” response.  So I don’t wildly attempt unrealistic PRs even when I’m benching in squat rack with the safety bars correctly set up.  Secondly, an excellent spotter is a very rare thing, capable of judging when to grab the bar, neither too early nor too late.  Finally, I’ve seen far too many bad spots, including some that almost resulted in accidents, to think that one should rely on spotters.  The only spotters I somewhat trust are the two spotters you get in competitions – and that’s only because there are two of them and, in case they screw up, the competition bench has safeties.
  • Assistance exercises that have worked best for me:  I use a fairly wide grip for my competition bench.  During training, however, I like to vary the widths I use to recruit muscles differently as well as avoid over-use injuries.  Floor presses, I feel, help to improve that crucial sticking point i.e. pressing off of your chest from a dead stop.  For me the bench-press relies heavily on the triceps so I do a lot of additional triceps training.  Finally, pulling exercises such as pull-ups and Pendlay rows help develop the back musculature which is crucial to balance out the shoulders, pecs and triceps development.

Anyway, wish me luck.  Hopefully this time next week I’ll be posting with some good news such as I made the podium.  Either that, or the silence will be deafening.  Just kidding, if things don’t go as planned, I’ll try to honestly analyze why they didn’t.  My opening lift will be my previous competition PR.  This weight is now my “any day, any time” weight so provided I make that lift and a subsequent heavier lift I should at least have a new competition PR at the very least.

 

 

YouTubular – The best videos of the week

I watch a lot of YouTube.  I have “cable” TV, Netflix and Amazon Prime but I only tend to browse through the choices/channels on the weekends and, typically, give up and pick up a book instead.  Youtube, however, is addictive.   There is a lot of bad content so the trick is having a “nose” for a good content creator and/or finding a particularly good clip.  If I find a particularly useful clip, I often share it to Whatsapp (friends and family) or Facebook Messanger (Powerlifting team) groups.  The following clips are the most useful clips I’ve found recently on their respective subjects.  If the subject of one of these video interests you, I promise you it’ll be worth your time.  So, without further ado, here are the clips:

 

This clips explains, in a very cogent manner, why growth occurs only when you are challenged and how find that “sweet spot” that engenders growth.  The title of this video is uber-cheesy, but don’t let that put you off.  It’s a very, very useful video for absolutely everyone.  I’ve shared it with my kids, friends and as well as with the team I manage at work.

Dr. Axe is an excellent content provider for all things related to nutrition and health.  I purchased a slow cooker a few months ago – I wish this video had been around before I made my purchase.  As it turns out, I think I made a good purchase but it would have been useful to have been armed with this knowledge.  I love my slow cooker, it really makes meal prep for the week a whole lot easier.  Dr Axe videos, of which there are 100s, are uniformly excellent.  If you find video on a subject of interest, you can’t go wrong.

Juggernaut Training Systems are undeniably one of the best strength training channels on YouTube.  They recently put out a series of “5 Pillars for Great Technique” for Bench Press, Squat and Deadlift.  This is a really excellent, well produced series for all lifters, from novice to advanced.  I’ve shared these videos with a number of “lifting buddies”.

This video was published the day before yesterday by the Barbell Medicine crew.  This is probably the best single video on the subject of the Bench Press that I’ve ever seen.  So much so that I shared it with my Powerlifting coach  – and I’m not in the habit of wasting his time.  He dug the video and if the bench press interests you, I guaranty that you will dig it too.  As an aside, the Barbell Medicine team recently and very publicly divorced themselves from the Starting Strength organization.  Smart move, these guys are going places.

Starting Strength – The vegans of the strength-training community

Yes, the title of this post is very much tongue-in-cheek but, like all humor, there is a lot of truth to it.  On the surface, the communities couldn’t be more different.  Peruse any Starting Strength forums or groups and you’ll quickly realize that their 2nd favorite topic is probably the consumption of meat.  And I’d very much doubt there are numerous threads in Vegan forums extolling the virtues of powerlifting, much less Starting Strength.  If both communities were cars, then Starting Strength would a used Ford F150 pickup with a gun rack and Vegans would be a Toyota Prius.

I respect the ideas and the body of knowledge of both camps.  In any given week, about 75 percent of my meals are technically vegan, with the remainder containing some very well-sourced organic meat and dairy products.  I find this “omnivore” approach works best for me.  Similarly, Starting Strength was huge influence on me when I first started strength training.  In the past 8 years I have bought 4 copies of the Starting Strength book as I gave my first 3 copies away to friends.  It’s a fantastic book, perhaps the best strength training book ever written for the general public.  I still strive for perfect “starting strength” form in my squats and deadlifts.

To be fair to Starting Strength, the methodology is very science-based and is all about protocols and form what will elicit strength gains for most, if not all, lifters.  It’s very pragmatic and no-nonsense about its stated goal.  Veganism can be considered both a dietary regime and/or an ethical choice.  Which seems fairly straight-forward,  you’d imagine, yet there exists a very vocal strain of “magical thinking” amongst some vegans (more about this later).

So how are they similar?  Simply put, both communities are very Orthodox to a really weird extent.  I stopped reading Starting Strength forums because it became very apparent a favorite past-time was ridiculing “heretics” who dared question any of the methodology.  Many people posting seem to consciously mimicking  Rip’s (the founder of Starting Strength) style of treating most questions as inherently stupid so, cue the weary sigh, let me lay some common sense on you.  This is also why I quickly stopped watching any Starting Strength youtube content that isn’t strictly a form tutorial.  Rip’s manner is grating but it’s his personal style,  you can either take it or leave it.  That so many people want to emulate it is strange and, I think, makes Starting Strength a drag.  So there are some really great ideas, but the overall vibe of the community is sort of off-putting.

Vegans, well, what can I say that hasn’t already been said?  It’s a shame that the bat-guano crazy vocal minority give veganism a bad name.  It’s a highly viable dietary regime for many people, for general health and even for athletic performance.  There is a long, growing list of vegan athletes.  The ethical reasons, if that is a prime motivator, are sound.  So why must it be sullied by the zealotry of a fairly large minority?  Many of us have met the stereotypical smug self-righteous vegan with a capital “V” in real life, you know the one with whom no actual discussion or discourse if possible.  Why do so many vegan Youtubers (and especially that guy who did the “What the Health” documentary) come off as easily triggered, programmed cult members?  You can literally see, when looking into their eyes, that some function of critical thinking has been switched off.  And speaking of “What the Health”, why the bad science and misrepresentation?  Guys, the facts literally speak for themselves…why twist things?  And why the hyper-sensitivity to criticism?  It makes the whole community look “cray-cray”.  When’s the last time you saw an easily triggered vegetarian?

The Starting Strength methodology is a great tool.  I believe that everyone interested in strength training should read the book and run the protocol a few times.  You may find that at some point another training protocol fits your needs and that is (or should be) OK.  Eating solely plant based is great but the reality is that the majority of the population will likely never do it.  Pragmatically speaking, what is the greater good;  that 5 percent of population become strictly vegan or that a much larger percentage reduce their meat consumption significantly?

The reasons that absolutely nobody should be intimidated by strength training

We’ve all been there.  Most of us mere mortals have been in lousy physical shape at least once in our lives.  At some point we think “hmm, I should really go to the gym” but we hesitate.  A quick perusal of social media, YouTube videos and blog posts reveals that a big reason many people are reluctant to make that first step is intimidation.  Many people are intimidated by gyms in general and barbell training in particular.   Here’s why nobody should be intimidated by strength-training:

  • We are all beginners once:  Congratulations, you’ve made it to the gym and you want to train compound barbell movements.  There are many things to learn, but that is also why it’s so much fun.  Trust me, nobody is sneering at you.  If an experienced lifter does happen to notice, he or she is probably thinking “Hey, that’s cool”.  Here’s another thing you probably didn’t expect, experienced lifters are even a tiny bit jealous because they remember their own “beginner gains” period.
  • The gym is for everybody:  Literally, every part of the gym is for everyone.  The old stereotype is that the weight room is for guys and the cardio area/classes are for women but that’s silly.  You are not intimidated by going to the park, the supermarket or the cinema, so don’t be intimidated by the gym.  It’s a public space.  It should be selfish thing, it’s where you indulge in some much-needed “me” time.  You have as much right to deadlift or do a spinning class as the next person.  You may come across some poor deluded souls who think they have a right to judge, but see this behavior for what it is – truly pathetic.
  • Anybody can train with weights:  Those guys and gals you see lifting that serious weight started just like you.  They are not genetic freaks (well, most of them aren’t), they have just been lifting for a while and have gotten to that stage by slowly increasing the weight they lift.   Anybody can do this and everybody should, in my opinion.
  • Serious lifters are some of the nicest, most chilled out people you’ll ever meet:  I know, I know, this seems counter-intuitive.  In many gyms, most women and more than a few guys, feel that the free weight area is the preserve of aggressive anti-social hard cases.  The weird truth is that lifting heavy weight chills people out better than Xanax.  Yes, there’s chalk flying everywhere, AC/DC cranking, people grunting under heavy loads or yelling encouragement but don’t let that fool you.  Most of those “big, bad” lifters are totally chill and friendly, the opposite of aggressive .  Serious lifters really dig meeting people who share or are interested in their passion.  To give you an example, when I travel I often do my research to find the most serious gym in the area and, if possible, a powerlifting gym.  So I go into the gym, explain that I am in town for X number of days and ask if I can pay a “day rate” to train.  In a serious gym, the staff are usually lifters and more often than not they’ll find a way that I can train for free or pay a “promotional” rate.  As for the few powerlifting gyms I’ve found while travelling , I’ve never had to pay – people are literally that friendly.  Last year,  I visited a big powerlifting gym outside of Ottawa, Canada.  The staff was stoked that some random guy visiting from Europe took the time to look them up.  They hooked me up with a free 2 week pass and were super friendly.  I met the owner and some of the powerlifting team members, they offered to spot my squats and bench, we took pictures together, etc.  It’s like being in a big social club.
  • Weight training is not very macho:  True, you can see people lifting some impressive weight, but that’s only because they’ve been working at it slowly and methodically over a long period.   This isn’t sky-diving, MMA or Formula 1 racing.   You don’t need to be particularly courageous. (OK, at more advanced levels you may sometimes attempt weights that scare you, but still… ) On the whole,  it’s not as macho and hairy-chested as people believe.

 

The Safety squat bar – the best exercise you should, but don’t, do

safetybar

Pros:

  • It will straight up make you stronger for squats and deadlifts
  • You’ll be the vegan of your powerlifting crew, that condescending dude who has staked a claim on the moral high ground (could also be considered a “con”)
  • Physique gainz, son

Cons:

  • Really hard
  • Not for beginners
  • When coming out of the hole, all bets are off, just brace like you never braced before
  • Ego killer (could be considered a “pro”)

In Globo gyms, the low bar squat is the king of exercises; everyone talks a lot about them but very few people actually do them…and only a small subset of those people do them to depth.  Similarly, the safety-squat bar is the 2 ton elephant in most powerlifting gyms.  Everybody knows it’s there but everyone does their best to act like they haven’t seen it.  It’s the best thing that you should be doing that you probably won’t do…and for  good reasons:  it’s really, really hard, technique is secondary and it’s an ego killer to strain under far less weight than you can low-bar squat.

I am the first to admit that I first picked up the safety squat bar under duress.  I injured my left shoulder/biceps in November of 2017.  The last time I squatted significant weight was on November 11…my injury is healing, albeit very slowly.  I realized quickly that the only thing worse than safety bar squats would be to resume squatting after 8 to 9 months of no squat like training.  3 and 1/2 months of squatting with the safety bar has taught me the following:

Safety bar squatting is very, very different from low bar squatting.  The way the bar sits on your shoulders changes the leverages radically from a low bar squat  As such, it shouldn’t be taught to beginners unless they, like me, have injuries that preclude them from low bar squatting.  There is no “sweet spot”, nobody has ever said “that felt really good, it moved well” after a heavy safety bar squat.  Technique, such as it is, consists of bracing absolutely everything and grunting it “out of the hole” with a sort of hybrid squat/deadlift/ dog taking a **** technique.  “Hip drahve”, as the Starting Strength community like to call it, just won’t cut it.  Unorthodox, to say the least, so you can see why it’d only confuse beginners.

The cambered bar means that your entire lower body and back are constantly fighting to balance the load which means gainz of all sorts.  After a heavy safety bar squat session my hamstrings, glutes and abs are comprehensively fried in way that I never experienced with back squats.  The constant battle to balance the bar high up on the shoulders is somewhat like a hinge movement and consequently involves your “deadlift” muscles as well.   I’ve seen such activation in those muscles that I now understand why this bar has a following among bodybuilders.  I’d even venture to say that the “booty babes” at the Globo gym would be better served by dropping the hip thrusters and picking up a safety squat bar.

Another thing you need to wrap your head around is that relatively light weight will feel very heavy.  If your 1RM for a back squat is 190kg, don’t be surprised that 110kg feels really heavy on the safety bar.  It’s an ego killer to grunt and strain under a seemingly easy weight.  The ignominy is compounded by ignorance as not everyone has used this bar.  You might get a few incredulous looks like “Really?  It’s just 130kgs, man” from people who haven’t tried it”.  So it’s kind of lonely to be doing a hard, misunderstood lift for less than “glory” weight.  Soon, however, your growing realization that you are doing something harder than most people are willing to do will develop your condescension muscles to near vegan levels.  You will struggle to keep your disdainful sneer in check when interacting with the low bar squatting hoi polloi.

Seriously, though, safety bar squats have been the silver lining to my injury.  Like low bar squats, they really suck at first.  After a while, however, you begin to savor the challenge. When I finally return to low bar squatting I anticipate that the safety bar will be my go-to accessory exercise for squats and deadlifts.

Aging, self-image and weight-training

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How old do you feel?  How old do you look?  If you’re past the age of 40, in your minds-eye, what version of you is your self-image based on?  Maybe this is a purely masculine thing, but if I was honest my “mental avatar” is me, albeit circa 29 years old.  I mean that is the physical template my mind accepts as my true physical manifestation.  It’s not that I don’t accept myself as I am now, I do, but if I can’t help notice a subtle mental recalibration going on in the background when looking in the mirror.  It’s my subconscious going, ” Ok, the dude in the mirror?  That is actually you so get with the program. ”

Why 29/30?  Why not 21 or 35?  Perhaps it corresponds with some Jungian idea of male archetypes (anima, hero, etc).  There must be a reason.  Am I happier and wiser now than when I was 30?  Hell, yeah.  Was I at my physical peak back then?  Yes and no.  I was in pretty good shape in a very superficial sense.  I had a six pack, some development of the “disco muscles” (shoulders, arms, chest) and decent cardio-vascular shape.  But I could have been in much better shape had I, for example, followed the same training program I do now.  Therein, I think, lies the answer.  29 or 30 years old represents a sort of sweet spot in mental, intellectual and physical maturity.  It is, was or should have been you when you had the most raw potential.  You’d have completed years of education, should be at least 8 or so years into a career, and hormonal health is still firing on all cylinders.

I was orders of magnitude wiser and happier at 30 than I was at 21.  I remember thinking I wouldn’t go back to 21 for anything.  And that trend has continued while I do have to make some concessions to aging.  In my case, I don’t lose weight as easily as before, my eyesight got a little weaker and my temples went grey.  Other than that, the main difference between my 30 year old self and me now is “life wisdom” which is both a burden and advantage.  Youth, the saying goes, is wasted on the young which I interpret as while you’re getting wiser and happier, your physical vitality is waning.

It does, but I think how quickly it does is something you might be able to control.  Partially its genetic, yes, but it’s a least 50 percent lifestyle choices.  Purely coincidentally, I became serious about weight training in my 40s.  As a flood of recent, peer-review studies has shown,  strength training with compound movements (deadlifts, squat, presses, etc) is probably the single best form of physical training for older people.  It builds muscle, maintains bone density, ramps up hormonal efficiency (production of testosterone, human growth hormone and others) and increases metabolic efficiency.    This is not news to any of my middle-aged powerlifting brothers and sisters.  Honestly, what is cooler or flat-out funnier than getting really strong at an age when most people take up golfing?

Personally speaking, I unwittingly had 2 advantages when I started lifting.  First, I had no expectations or ego when I began.  Started really light and added a little bit of weight each week – classic linear progression, though I hadn’t heard the term at that time.  Anybody can do it and everyone will inevitably see results of they keep it up.  Secondly, hormonal health has never been an issue for me.  As a young man, it was a problem in that high levels of T meant I had bad skin.  (Interestingly, subsequent studies have backed up anecdotal evidence from dermatolgists that former acne sufferers’ skin ages slower than the average populace due to longer alleles in their genes.  Seems to be my case as well, so perhaps the universe does have a sense of justice).  As an older man, it meant that, to my surprise,  putting on muscle wasn’t too difficult.

Whether or not you have an advantage when you begin lifting, the result will be the same for everyone.  If you put in the work week in and week out, your body will change.  You’ll gain muscle and feel physically vital (Ok, except for those mornings after a heavy squat or deadlift sessions when crawling out of bed while groaning is the norm).  I’m 51 and I feel great, I feel strong. I feel as if I’ve made some progress towards exploiting my physical potential.  I could have easily spent the last decade doing nothing.  Had I done that, I’m fairly certain that I’d feel a lot weaker, a lot more frail…old, if you will.

In short, I don’t feel 51 so I assume that is why my minds-eye reflects somebody a bit younger.  I don’t mean to imply there is anything wrong with aging.  It’s part of life.  It’s how you react to aging that makes the difference.  One of the benefits of age is gratitude.  The older you get the more you know how often life doesn’t go as scripted.  So many things can go wrong at any time.  To be alive and to have relatively good health for yourself and your loved ones is already such a blessing.  Physical training is not a “drudge” or hard work, it’s an almost decadent opportunity to turbo-charge that blessing.

Lifting – a day in the life

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Yesterday I was reminded, repeatedly, about the value of keeping an open mind.  Last night I went to the big Globo gym near my work.  My programming called for bench press, safety bar squats (as my rotator cuff is still very much an issue) and accessory exercises.  However, the globo gym does not have specialty bars of any sort…and to me the leg press machine is only slightly less ridiculous than the Smith machine.  So, while they are not analogous, I opted for deadlifts instead.

A secondary complication was that I, once again, forgot my chalk.  Past a certain weight, chalk-less deadlifts suck.  Your hands get ripped to shreds and the grip issues mess with your form.  A buddy of mine lent me his Oly lifting straps last week so I decided to give them an honest try.  I tried lifting with straps, once, about 2 years ago.  I used them for about 5 minutes and then gave it up as being “too complicated”. Besides, real men don’t use straps, right? Did I mention that my deadlift is, at the best of times, straight-up pathetic?

I took a good 10 minutes to really figure out how to use the straps correctly.  Then I gingerly tried 1 rep at about 80%.  Wow – lifting straps, where have you been all my life?  Due to my only recently healed hamstring I’m coming off a 9 week deadlift hiatus so I’m fairly de-trained.  And, yet, I began to rep out weights close to my former “strapless” 1RM.  So the good news is I am really stronger than my lousy deadlift numbers would imply and strapped deadlifts are probably the best way of getting me of the plateau I’ve been on.  The bad news is I realized just how weak my grip is and that it’s a major sticking point.  If I didn’t compete, I wouldn’t care, but I’ll have to find a way to build my grip strength pronto.  Farmers carries, anyone?

Anyway, fresh from my awesome discovery regarding straps, I headed to the bench press area to do some very low weight, low volume deload sets.  So I start benching with the bar and I notice, hmm, this feels great.  No fatigue, no soreness and, you ever have those days when you’re just stronger than usual? It was one of those days.  Nevertheless, I reminded myself, I’m in a deload phase and next week’s programming is a killer.  Just as I was about to give into common sense, “K”, one of the trainers, installed herself and a client on a bench adjacent.  K is eastern european, non-surgically enhanced drop dead gorgeous and all around nice.  Amazing genetics refined by hard work in the gym – she’d give Elton John second thoughts about his life choices.  So, full transparency, I stayed on the bench and started to add weight.  Not because I am a creeper, nor was I was I “ogling” (not my style) and, no, it wasn’t some lame attempt to impress.  For one, women couldn’t care less about how much you can lift and, besides, she goes out with a guy I know.  Rather, and I know this sounds weird, I’ve noticed that I can usually lift a little more when attractive women are in the vicinity.  I think it’s probably universal for guys, must be some sort of evolutionary trait.

Anyway, I started making 20kg jumps after each set of 3…as I was getting towards more serious weight one of the biggest gym douches arrives with his posse.  They install themselves on another bench near mine and start their sets.  This guy is roughly my age, much taller and weighs about 25kgs more than me.  He’s never done anything to me, per se, but for some reason, I’ve just never liked him.  Soon, however, I’m up to my 1RM weight and I need a spotter.  If my deadlift stinks, and it does, my bench doesn’t.  So I had a fair amount of weight on bar.  I needed somebody with a decent strength and experience to spot for me.  Normally, I’d rather have had my toe nails ripped out with pliers than ask this guy for a spot, but I knew I was going to smash a new “touch and go” PR.  Swallowing my pride, I asked your man for spot and proceeded to best my former PR by 5kg.  I then added 2.5kg on top of that and failed.  It turns out the big guy a) knows what he is talking about (very good analysis of why I failed the last lift) and b) is a pretty decent, friendly dude after all.  He encouraged me to try again but it was getting late and I began to feel guilty re: blowing off my deload phase.

So the guy I thought was the biggest tool in the gym turns out to be pretty cool.  To be honest, he does have resting douche face but, then again, so do I quite often.  And lifting straps are best thing since Netflix.  All in all, it was a gentle reminder of the value of keeping an open mind as well as getting out of your comfort zone.