Solo Lifting + Fear of Failure
As an online coach, I see this a lot. Clients are scared to push their upper limits because they’re scared to fail, have to bail and/or looking amateur in front of others...here’s my tips for training solo and going heavier than ever before ⬇️⬇️⬇️...
1️⃣ If your gym has a power rack, use it. Set the safety bars up and if you have to bail on the weight, just drop it. That’s what the safety bars are for.
2️⃣ Stop being a pussy. Add 2.5lb plate to each side minimum. If that feels easy, go to 5lbs. Your mind will quit on you long before your body is even close to failure 🔙 read that again!...
3️⃣Use a bench or a box for depth indicators and to bounce off of. It’s a mental safety zone - you know there’s something behind you in the event you doubt yourself.
4️⃣ Hire a personal trainer - highly recommend a power lifting coach. Learn the basics, the mentality, and how to break through barriers. These coaches are worth their weight in gold (*do your homework and hire a legit coach for this)...
5️⃣FUEL your body properly. I never train fasted for my lifts. Fasted cardio is different and has its own place BUT for strength training, EAT! A higher carb, moderate protein and low to moderate fat meal with both slow and fast digesting carbs is my recommendation. I also plan my off plan meals around my heavier lifts for the extra boost...
6️⃣ Belt up. Push against the belt throughout the movement and drive drive drive. Screw what anyone else thinks. You can do this!
Hopefully this information is helpful to you. These are my low bar back squats with progressive PRs on each rep range - 20, 10, 8, 6.
For questions or coaching inquiries, go to www.caseyshipp.com.
Happy Saturday! Get your lifts in and enjoy the day ✌🏼.