Weightlifting people, here! Ongoing chat thread...

actually I've just checked and you don't seem to be able to compare for age - not sure where I saw that!

Maid has recommended this site before (I think it was this one)
www.exrx.net/Testing/WeightLifting/StrengthStandards.html

You can see how you match up with women your own age too.

You seem comparatively stronger in your upper body, which is how I was when I started stronglifts. The programme probably made the most dramatic difference to my squat; it pretty much doubled it, so I think you can expect some big gains there!

My week's been going grand thanks! I've stopped putting all my workouts on here because I think I was boring everyone to death - but Monday was heavy deadlifts and bench plus a bunch of other stuff (weighted hip thrusts, back hyperextensions, some other things I've forgotten) and today was heavy squats and overhead press mainly, with bulgarian split squats, leg press, and lat pull downs as well.

All my three lifts seem to be picking up again after a period of crapness, which is a relief. I'm still building my sessions around those but doing more bodybuilder type stuff as well: particularly bicep work, which I've always completely ignored.

Thanks for the encouragement, todays session felt good onwards and upwards.
5x5 squat 32.5
5x5 OHP 25
2x5 deadlift 50

Is there a good site for getting an idea of how I compare to other women for weights lifting, that might help me gauge what I'm aiming for?

How has this week been for you maid and gask ?

Thanks NC4. Starting with dumbells is a great idea.

isthistoonosy - I started with Stronglifts 5x5 too! It's a great programme, and I agree you're doing grand with OHPs - for some women, even just the bar is too heavy to start with.

You do Pendlay rows in Stronglifts and those are quite technical and hard to perfect. There is a form sheet on the website that you can print off - I did that at first for all the lifts and literally checked everything each time I was setting up! The main difficulty is that if you don't have weight plates wide enough it's hard to get your back in the right starting position - it's meant to be parallel to the floor. If you don't have plates wide enough in your garage you could use blocks to raise them up a bit. And remember not to crane your neck up, keep your head neutral. I did this my first time and ended up with a cricked neck for a week.

Don't expect to be able to put weight on every week with rows - it will happen, but it's more important to get your form right first. A rule of thumb I've heard people use is that you should be able to row about the same as you can bench press. 35kg is great especially considering you're just starting out. I don't go much heavier than 50kg with Pendlays.

Some people post videos to forums like reddit.com xxfitness.

How do you all check your form and that you are lifting right?

Today I did
5 x 5 squat - 30
5 x 5 bench press - 30
5 x 5 barbell row - 35 - this is the one I think I'm doing wrong.
Row feels like I'm at my limit already.
'
A magpie flew into the garage mid squat and made me jump, I'm not sure my right knee will ever be the same again!

Thank you - I'm not interested in powerlifting competitions, so I'll have a look at straps, I think it is just that my wrists are weaker than other parts of me. I've only been using weights for a wee while, but I love how I'm feeling stronger, even my posture seems to be improving

There are a few variations on the grip. Over/under (one hand wrapped over and the other wrapped under) is helpful. There's also a way that looks very uncomfortable (thumb gripped under the rest of the fingers) that also is supposed to be superior. I recommend Googling for this, and you'll find photos and videos.

Those of us who are only interested in exercising our posterior chain (back, glutes, hamstrings) and who don't care about the rules of powerlifting competition will use straps or hooks that we wrap around our wrists.

Could someone help me with deadlifts, please? I've only been doing them for a few weeks, and thought I was getting on okay. But today, I went up to 60kg from 50kg, and really struggled. Not with the weight, but with my wrists, just felt like they wouldn't hold it. Is there a better grip I should be using, or i sit just something I have to get used to?

Oh and thanks maid

I was in the TA for a few yrs (15 yrs ago) and my OH is ex 'real' army so yes I think they are real press ups but of course OH could just be humouring me by agreeing with me that they are OK!

Good to know that about the overheads I was thinking I was much weaker than I'd thought.

Should say I've not lifted before but can do about 20 full press ups so think I'm reasonably strong and I'm short and fat stocky so a 'good' build I suppose for this.

Can I join you all? I've just started the 5 x 5 stronger lifts program, I'm using free weights (barbell) at home (in the garage).

So yesterday was;
Squat 5 x 5 - 27.5kg
Over head press 5 x 5 - 22.5kg
Dead lift 1 x 5 - 45kg

I feel like I'm already almost at my limit for overhead press though and its only the second session with those!

Can anyone suggest some good gloves - its minus degrees here already and the garage isn't heated so I need something on my hands. I'm just wearing some woollen gloves at the minute but assume there is something more suitable.

I use straps too!
Just got in the bath and felt that lovely sting of the skin of my hand that you get after a weights session

I use hook straps. I feel like a proper weightlifter! 🏋

Margo you are a very similar size and shape to me and have been lifting approx the same time.
I started RDLs recently with my trainer and they've become my favourite. For form you need to think of your bum travelling backwards and forwards, rather than up and down.
I started really light with dumbbells in each hand, and worked up.

I found RDL's so easy that I wondered if I was doing them wrong. Your grip strength will probably limit you so you're unlikely to go heavy enough to worry about.... Once I tried hook straps I went heavy and tweaked my back slightly. But I backed off and have since built up again with no issues. I just learned to be careful and pay attention to my core.

Thank you Just, think I could give those a go on my own, starting very light & checking form in the mirror.

margo check out Romanian deadlifts. Much easier than regular ones and they target the glutes and hamstrings, not so much the back.

The creatine is definitely kicking in! My dumbbell chest press working weight has jumped up from 15kg to 17.5. I'm feeling fresh and strong for longer.

Thanks Maid. Shit scared of deadlifting! I will have to book a personal trainer to do this with. I can start with some back elevated hip thrusts though.

Thank you Just & Maid.

Maid, what in particular helped with your thighs & bum / pear shape? And congrats on the marathon - that's incredible.