Lift in a squat rack and put in the safety pins. Know your limits and always leave one or two reps in the tank. 

 

Before we go into the details of powerlifting without a spotter, let me ask you a couple of questions:

 

 

These questions are important for your personal success and failure. Research shows that people who write down their goals and reflect on them are more likely to make them a reality. When was the last time you did this? Can you even remember? If you can not it is time to get a pen and paper and start. Many people go about their lives like this: 

 

 

This way you will get distracted and lost. What you want changes hundreds of times a day depending on what you see, hear, smell, taste, and feel. Your body will immediately and instinctively react to your sensory input. This was great to survive in the wilderness but is suboptimal to fill your retirement fund. Making what you want the center of attention will spread your resources thin and scatter your time between too many activities. Something interesting happens when you flip the running order of these questions on their head:

 

 

This way you will focus on what is most important to you in the long run. Your thoughts and actions will become more connected and success will follow. If you want to know how this works on a psychological level read Daniel Kahneman's thinking fast and slow. Simon Sinek's Ted talk on the golden circle will change your life.

 

It all starts with better habits and rituals to get more done in less time. Keeping a journal is one of the best ways to achieve this. I have been using the self journal from best self for two years now and my marriage and salary have dramatically improved. You can check it out via this link. 

 

 

Powerlifting is the sport of the total. Your total consists of three lifts. These three lifts are the bench press, squat, and deadlift. For each lift, you get three attempts to lift the maximum weight. The best attempt for each lift will be counted towards your total. Based on your total you will be ranked against your competitors.

 

A big difference in lifting weights in the gym is that you will be judged. Three referees will observe your performance from different angles and decide whether you performed according to the standards of the federation you are competing in. Two out of three judges have to agree for your attempt to qualify. You need at least one qualifying attempt for each lift to make it on the board. Otherwise, you will be disqualified.

 

Your total usually splits into 40/40/20. The squat and deadlift usually contribute roughly 40 percent each while the bench press adds up to 20 percent. Big legs for big lifts. 

 

In training, you might not always have a spotter around. In competition, there are usually up to five spotters to help you with your lift and to keep you safe. 

 

 

To train the squat without a spotter a powerlifting rack is recommended. Ser the safety pins or spotter arms up at a height that is just below your parallel. When you fail a squat stay calm and lower the weight to the metal in a controlled way. Then crawl out the rack securely. Avoid dropping the weight as this is riskier than lowering it slowly.

 

If you only have a squat stand or there are no safety pins or spotter arms available it is best to bail the lift by exiting forward. When you have no safety pay special attention to your surroundings. Remove any objects like plates and collars that could be in the way when you have to bail out of the lift. When you feel like failing the rep try to get as high as you can. Then drop the weight behind you while running for the hills. Try to get as far away from the barbell as fast as you so it won’t hit you. 

 

 

When you bench press without a spotter it is also important to set up the safety pins at the right height. Built an arch and set the pins up slightly below this. This way you can exit safely beneath the bar in case you fail. If you have no safety pins at hand, leave off the collars. This way you can get the plates off the bar when you are trapped under the weight. If you leave the collars on the only option is the painful roll of shame. This is when you roll the weight down your thighs after sitting up. 

 

 

The good bit about the deadlift is that you do not really bit a spotter or safety setup. Just drop the weight and walk away. 

 

 

Powerlifting without a spotter is all about knowing your limits and setting up a safe environment for yourself. Protect yourself before you wreck yourself.