Any one strength training/weightlifting?

[beckslovestimmy]

Hi there, I have a personal trainer at the gym and were doing strength training. Lots of squats, deadlifts ect. Anyone else doing the same? How's it going? What sort of weights are you hitting?

[LordEmsworth]

Yes - do we have the same trainer, mine is obsessed with squats and deadlifts in particular... For both I am on 40kg though possibly ready to go a bit heavier on the squats. The problem I have with deadlifts is my hands can't hold the weight!

This morning I did some core work then squats/overhead press paired up; then split squats/band pull aparts; then body row on the TRX/kettlebell swings. Whilst boggling at the bloke on the other side who was lifting 180kg - the bar was actually bending with 80kg on either side!

[RhondaJean]

Hi

I haven't been for ages because I tore a muscle in my calf kickboxing early in the summer. It's all better now but I can't get going again. I really need to because I am unfit and flabby.

When I'm on form, squats and deadlifts I will do 5 sets of 10 reps at 60k, I have to use the smith machine for the squats though. I actually really miss them! Are you enjoying it?

[beckslovestimmy]

Sounds like we have the same trainer! He LOVES the squats!

I'm Loving it!!!! It's challenging but I'm really starting to progress. Did my first 100kg deadlift today!

Today we did 4sets of 8reps 70kg deadlift, 4sets of 8reps 40kg lat pull down, 4sets of 8reps 24kg kettle bell single arm rows, and 4sets of 8reps 2x8kg kettle bell step ups. Then some savage 30sec on/off rowing sprints.

I'm squatting 50-60kg, deadlifting 60-70kg. My arms are weak so only overhead pressing 25kg, bench pressing 2x12kg.

I'm really getting into it now and would love some buddies to compare notes with, encourage/motivate ect

[beckslovestimmy]

Lord - I've found with dead lifts I can only manage the heavier weights with an alternating grip. Left palm up when gripping the bar from underneath and right palm down on top of the bar (does this make sense?). This really made a difference and I use this for anything over 50kg.

[RhondaJean]

Yeah I've seen that grip quit a few of the guys in my gym use it, I prefeer just an over bar grip but I think it's just personal choice.

I would love a support network but I'm going to need to drop weights right back down for a bit to get going again?

[beckslovestimmy]

That's cool, nice to speak to other women who actually know what I'm talking about . I worry about injury, I'm glad I have my PT to keep me in check with regards to my form. I'd hate to have to stop training because of an injury. Recently I couldn't train for 2 weeks and I got really depressed. I was really surprised, after a week back training my mood had improved. We did a session of finding my 1rep max in squat, deadlift, overhead press, and lat pull and I smashed all my PB's. That really motivated me and got me back on the diet bandwagon too!

[beckslovestimmy]

Off for another training session today, who knows what my trainer will have in store for me today

[McPie]

I have not long started strength training and can do 35kg squats, 27.5kg flat bench press (so cannot get any further here yet but am working on it), 22.5kg incline press, 30kg deadlift (could prob do more but am increasing each time I do them rather than go straight for max) and 22.5kg bent over rows.
I have not tried to find my one rep max as I normally train on my own but if my boxfit instructor (he made my plan for me) was with me then we would give it a go but we never seem to be able to get to the gym at the same time yet.
I love doing weights even if I get odd looks for being the only female in the weights section at times and my main aim is to squat my body weight, half way there and I've only been at it less than 2 months
The split grip on deadlifts actually help you to lift heavier!

[beckslovestimmy]

Hi mc pie. I've been training for about 5.5 months now. (Started when DD was 4.5 months old) Ive managed to squat body weight and can now deadlift more than my body weight. My arms and upper body are weak and it really frustrates me but I'm working on it.

I love the strange looks I get in the weight sections, spurs me on to lift even more!

I change to split grip at about 50kg on the deadlift as my forearms and grip are weak especially in my left hand/arm.

Off to the gym tomorrow for a pull session so deadlift, lat pull down, single leg deadlifts and pendlay row. 4 sets of 8reps for each + warm up sets. ??

[McPie]

I done my legs this morning after finally managing to grab the squat rack, only been trying since wednesday! Going to do my back and biceps tomorrow (gym is really quiet on a sunday), chest and tris on tuesday and legs and shoulders friday, well thats the plan but it may change depending on what I can get on!
I love exercise of any form and can normally be found in a class (only do 16 a week ), in the gym running or doing my circuits programme or doing my weights . It's a far cry from what I was like 18 months ago, it's amazing what a healthy diet, a gym membership and free time due to twins starting school can do for you.

[beckslovestimmy]

16 a week!!!! Wow, that's dedication. I try and get to the gym 3-4 times a week, including seeing my PT once a week. I like Sundays as my gym is quiet too and my parents are usually around to have DD.

My next target is to be able to do pull ups/ dips without the elastic bands.

[McPie]

That includes 3 body balance, 4 metafits, 2 kettlebell, 1 kettlercise (same but oh so different, kettlebell is way harder!), 2 body combat, 1 body pump, 1 dance fit, 1 spin and a boxfit class .
Yes I am slightly mad but I have 17lb (4 stone lost to date) left to go before I officially have a healthy bmi, never going to happen now after starting weights but its a general goal to aim for.
I am a size 12 for the first time in my adult life after starting at a tight size 18 and have moved my focus from weight loss to muscle building and toning, only wish I could dump standing on the scales every morning and beating myself up about the lack of weight loss .

[beckslovestimmy]

I just shows it can be done. I'd like to lose about 2.5 stone. My trainer is aware of that so were doing strength training not body building. He said its the best way to drop body fat without losing muscle or bulking up. I've lost 9lb in the last 3weeks and he said because of my training it will all be body fat not muscle. I'm lighter now than I was before I got pregnant so that's a start. I'm sure my training has boosted my confidence and it has certainly motivated me to get on the diet bandwagon. Weigh in tomorrow!

[McPie]

Yeah mine is strength training too. I have been going to boxfit from when I started classes last september and R knows exactly how far I have came and my goals, also being an expara, martial arts competitor and very into weights he was the only person I trusted to form me a programme. My form, which I have been told is perfect by another weightlifting lovely lady, is all down to R and looking at the way some of the big blokes lift I am glad I have someone so knowledgeable (just under level 3 from his army training so hes a tough b!) on my side keeping me right.
I'm so happy to speak to someone else with the same mind set as myself as some people I have met only think a class is a decent class if lots of ab work is involved. Then again my belly is shot after 3 kids but as its still holding onto fat and crunches will have no effect I will have to keep running as thats about the only thing that shifts any weight these days!

[beckslovestimmy]

Yeah I love my trainer. He's so strict on my form and he doesn't take any shit (when I'm being girly and wimpy!)

Its great he knows my ability and pushes me. I never thought I could lift 100kg, but he had confidence in me which gave me confidence. I now know I can lift more!

I don't see any other trainers at the gym doing the same type of training with other women. He also takes classes at a local crossfit gym and competes himself. He's really knowledgeable and he does sports massage too.

It's great to talk to someone else about training. I think my husband is fed up of listening to me

[beckslovestimmy]

I used to run a lot before I was pregnant. I did a 10k race in October. My PT doesn't like me to run though because I have a dodgy knee and he's worried I'll get injured and then wont be able to train. I mostly do cardio on the xtrainer or rower. I usually do interval training. I hate it but its certainly effective.

[McPie]

Yup my husband just nods and says "well done" or "thats good" when I tell him, think its just habit now!
I box with a young lad who is 22, I'm 35, and he always makes a bee line for me every week as we are insync speed wise with each other so we always get the best work out when we pair up together, we have learned that the hard way. I am cheesing that I can keep up with a 22 year old , R on the other hand is murder to keep up with when I am paired with him as he puts effort in with me but keeps it easy with newbies!
I completed Tough Mudder Scotland in August which was major for me, I trained from January and still felt under prepared. I have pre registered for next year and I am determined to at least try Hangin Tough rather than walk round the side like I did this year, Artic Enema will NEVER be done again as full body shock experienced once in a lifetime is once too many!
It's a stones throw from home, less than a 15 min bus journey if they keep it where it was this year and going by what I heard Scotlands will be in Dalkeith Country Park for the next 5 years, crosses fingers that its true, and we have a team of us which is ever expanding so there will be no excuses allowed, plus I find wearing the T-shirt when doing weights stops some of the looks .

[beckslovestimmy]

Wow that looks savage, what a challenge! I bet it feels good being picked by a younger chap. I was training with my PT the other day and we had to share the squat rack with a guy and his PT we started off with just the barbell, he stopped at 40kg and I got to 80kg! That felt great, i like to think the look on his face was respect! I love getting on a piece of equipment after a guy and having to add more weight.

[McPie]

He is really nice, even if he did knock my glasses clean off my face last week, and we both know what we miss out on if we are paired with a newbie so we stick together these days .
I am not quite at that stage yet with the weights but wish they would remove their weights when they are finished as having to humph 80+kg off the squat rack is a bit of a pain! May have to have a mump at my dear darling buddy who works in the gym and see if they can put that kind of request up for the wimpy ones, ie me!
Tough Mudder is something else and if you ever get the chance to do it I would say go for it, its tough for a reason but is amazing as everyone helps each other and Mud Mile was by far one of the best things I have ever done!

[beckslovestimmy]

I'm a bit OCD with tidying, I start putting my weights back and notice other people haven't put them in the right place so I have a good tidy up. I think I could get a job there! You'll soon be lifting heavier weights than the guys (with better form)! Us women are much more determined!

[beckslovestimmy]

Good work out today. Upped my lat pull down from 45kg to 50kg, my deadlift from 60kg to 65kg, and single leg deadlift from 2x8kg to 2x12kg. Progressing nicely

[crossparsley]

I started in September - don't have a PT but am using the New Rules of Lifting for Abs (terrible title but great book, for the record there are NO CRUNCHES) and I love it. I only wish I had known about this all my life. It's the perfect exercise for me, not boring, challenging but possible, and you get better all the time. I'm reading what some of you are lifting and feeling very weedy though!

Which brings me to a question: when you get to the level of deadlifting your own bodyweight (me this week! hurrrray!) is it normal to feel that your progress might hit a bit of a plateau? I was merrily sticking on 3-5kg a week but I've had to cut my reps at [me]kg and I really feel that it will be another few sessions before I can go up again.

Never mind, I have sooooper defined spinal erectors (my new favourite body part) and I have never felt so strong in my life. It's changed the way I feel about my body completely, and positively. I honestly do have a spring in my step!

[beckslovestimmy]

Hi crossparsley. I think its probably normal that the heavier you lift the slower you progress. I was increasing my weights by 10kg a week on deadlift/squats but once I hit about 50kg the progress has been slower. Some weeks I haven't increased the weight at all. Sometimes I don't have the confidence either and it takes a session with my PT to prove to myself I can do it.

I love feeling strong. And strength training is the first type of exercise I have actually enjoyed. I love seeing how far I've come and knowing that I will keep getting better and stronger.

[crossparsley]

Thanks becklovestimmy. Oh and since this is in the weight loss section, I can happily report I have lost about 5lbs (I count in kg so that's
a bit vague), was inside BMI range to start with but squishy. More importantly I have lost many cms, including off my waist and - miraculously - my belly. It's a very big thing for me to say I think I look ok!

[beckslovestimmy]

That's great cross. I've lost about 9lb in the last 3 weeks. My trainer keeps telling me 'you can't train yourself out of a bad diet' and its starting to filter in. I'm thinking why work so hard in the gym and then go and ruin it at home! I'm starting to see definition in my muscles and clothes fit and look better.