Page 30 | Weightlifting people, here! Ongoing chat thread...

MaidOfStars · 2017-08-22T14:15:57+00:00

We are a bit cut off in the designated forum so here's a shiny new thread to populate. Hello to anyone that hasn't ventured over to The Weights Room but is lifting/resistance training.

Urglewurgle · 07/09/2017 12:26

I always thought you were supposed to exhale on the work I.e. on the way up from a squat but I do tend to kind of hold my breath and use it to strengthen my core.

hazelnutlatte · 07/09/2017 12:19

Do you inhale o the way up from a squat MaidofStars? I'm pretty sure I exhale but will have to pay more attention the next time I squat.
Thanks to the person who mentioned arching their back and using feet / arse / legs on bench press - I was feeling very weak today (am training for a 10K run and am struggling) but I managed to at least complete my bench press reps by using a few tips from you lot. The same can't be said for my deadlifts though, was embarrassingly crap today.

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MaidOfStars · 07/09/2017 10:37

Let's talk about bracing/breathing then.

Most exercises: I exhale pretty much fully, then clench (the clench has become stronger as my abs improve, and bracing makes my abs stronger - nice feedback loop).

Squats: I inhale and force my body against the vest I'm wearing.

Is it normal to have different brace techniques for different lifts?

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MaidOfStars · 07/09/2017 10:29

That sounds reallly positive, Findo.

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FindoGask · 06/09/2017 20:11

Just back from my session with the coach. As predicted he totally demolished my bench as well - hitherto my most beloved lift - and several of the accessory exercises I thought I was doing right. But I've come away feeling really energised, because I've a clearer idea of my strengths as well as my weaknesses now - and he taught me a variant of the Valsalva manouvre which has helped my brace no end.

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MaidOfStars · 06/09/2017 14:50

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JustGettingStarted · 06/09/2017 13:38

maidofstars I'm an apple. So rectangular when I watch my waistline lol.

I have fat in my flanks, which means my booty gains aren't as obvious as they would be if I had a narrower waist.

I'm not willing to lose more fat as then I'd lose what breasts I have and my face would be drawn. My waist is less than half my height and my stomach isn't too bad so I'm just leaving it alone.

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MaidOfStars · 06/09/2017 13:06

judging by the bodybuilding.com boards
They are scary as anything over there. Brutal.

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MaidOfStars · 06/09/2017 13:05

I did focus on shoulders for a while. I think I'll switch my focus to my bum for a while and just maintain my shoulders
My current measurements are 29/24/34, with a natural pear shape thing going on (the 34 is measured well below my hips, my widest point being the bottom of my arse + top of outer thighs). Shoulder/chest/back gains are balancing me.

What's your natural body shape?

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JustGettingStarted · 06/09/2017 12:51

I'm slightly annoyed by the way my clothes are fitting. I did focus on shoulders for a while. I think I'll switch my focus to my bum for a while and just maintain my shoulders.

FindoGask · 06/09/2017 12:35

Maid I do touch and go only rarely these days. Power off the ground is my main issue, so although I find resetting between reps a lot harder, it also benefits me more overall. But I love getting to do them occasionally because I can bash out more reps and I find it easier to keep good form through the whole set. I think if my weak point was locking out at the top of the lift they would be more useful for me.

My feedback from the coach said that I wasn't bracing hard enough on that rep, and not leading from the chest like on the first and second reps. Basically getting fatigued and not resetting right. Now I watch it back again I can see exactly that - so useful to video yourself, even though I hate it!

I had similar realisation re: calorie surplus. I think it's something female lifters in particular can struggle with, judging by the bodybuilding.com boards. Hurrah for chest/back gainz!

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MaidOfStars · 06/09/2017 11:40

Also, what's your deadlift tempo? Touch and go will let you take advantage of the bounce but I find it harder to hold proper form throughout a set. I sometimes stand/reset after every rep, but this make set take ages :) More often, I reset in the low position, so no kinetic bounce to exploit. I sometimes run "mini-sets" of 3 x 3 touch and gos, with a stand/rest between each group.

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MaidOfStars · 06/09/2017 11:36

Videod them for the coach - lumbar spine still rounding a bit on the third rep of every bastard set
Do you ever do landmine deadlifts? I round my lower back when I start to fatigue or lose focus on a specific rep and have found these amazing for keeping form. I add them to a session every month or so, to "reset" myself, IYSWIM?

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MaidOfStars · 06/09/2017 11:34

My weight has crept up a little bit (4-5lbs), but my waist has been fairly steady. Meanwhile I have noticed more tops feeling tight around the shoulders/armpits. I guess I'm gaining muscle! It's hard not to have a negative reaction to the scale, even though I know that I should only be concerned if my waist expands
I'm in the same boat, Just.

Over the last 18 months, I have steadily lost weight. Once I hit target, I weighed myself every day and worked on the principle that if I was under 50 kg, I ate without MFPing. If I was over, I MFPed for the day. It kept me bobbing nicely around the 50 kg mark.

But I've realised I can't grow muscle unless I have calorie excess. So I've gained a couple of kg over the last six weeks or so, which sees me at 52 kg. Having had the 50 kg threshold so ingrained in my eating habits for so long, it's tough to readjust to a new number

So I stopped weighing myself

I haven't noticed any difference on my thighs/arse/waist - if anything, my jeans are becoming increasingly baggy. However, my bras are beginning to cut a little, suggesting chest/back gains. I bought new underwear and switched from a 28 to a 30 band this weekend, which is much better!

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FindoGask · 06/09/2017 07:51

It is hard. Although I only recently got scales (because I'm trying to lose a bit of fat now and that seems the most convenient way of tracking this). I went up two shirt sizes and one trouser size when I started lifting regularly, and I struggled with that.

Deadlifts this morning. Videod them for the coach - lumbar spine still rounding a bit on the third rep of every bastard set.
6 x 4 x 80kg
Paused below knee:
3 x 4 x 65kg. Tried these sumo to see if my back felt and looked better - it did, plus found it easier to engage glutes... might be an option.
Then
4 x 12 face pulls
4 x 12 hamstring curls
4 x 12 single arm rows.

Bench session tonight with the coach - looking forward to harnessing LEG and ARSE POWER!

JustGettingStarted · 06/09/2017 07:09

It's not just before my period, so I don't know what was going on.

I lost weight for a while a few months ago. I was tracking calories and then I got to a point where I decided to eat what I wanted while keeping an eye on things. I weigh myself and measure my waist (that's where I gain fat.)

My weight has crept up a little bit (4-5lbs), but my waist has been fairly steady. Meanwhile I have noticed more tops feeling tight around the shoulders/armpits. I guess I'm gaining muscle! It's hard not to have a negative reaction to the scale, even though I know that I should only be concerned if my waist expands.

NC4now · 05/09/2017 19:44

I'm definitely weaker before my period, but I thought that was my EDS. Once I come on I'm a warrior!

FindoGask · 05/09/2017 18:56

I have those days too, Just. Sometimes I think it might be linked to my menstrual cycle but the link doesn't appear to be predictable.

Those split squats sound eeevil, Maid. I need to do more of those. I'm pretty unsteady on my left side (due to very flat feet) so I'm a bit more confident using the Smith machine than free weights.

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MaidOfStars · 05/09/2017 13:49

Glad to hear you are feeling better Ms

Just I was very weak this morning but I know why - physically rested but slept about three hours so my head was wrecked.

Sometimes I have weak days but can usually map it to a lot of running/sport in the previous few.

This morning:

Split squats, back knee directly underneath me, my bodyweight plus a 20kg vest. 10/9/8 and every single one was a grind. With my back leg kicked out behind me, I can carry 16kg as well as the vest, but this technique is to really isolate my front leg so I guess I need to expect a reduction in weight.
Assisted pull ups (6/8/5 - random burst of energy in second set) + push ups (3 x 10).
Ball slams, three balls in a triangle formation, return to squat position between each call from my instructor. I really need to learn my left from right - "middle" was OK . 3 sets of two mins.

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JustGettingStarted · 05/09/2017 13:30

I was weak today. I couldn't do the same number of reps for dumbbell chest press as I did on Saturday and I couldn't get anywhere near my last weight on overhead press. I just felt really weak in my shoulders.

A friend of mine calls these "high gravity days." I wonder what causes them? I felt otherwise fine and energetic.

MsMartini · 05/09/2017 10:41

Loads better today after hot bath and stretching last night, so thanks all.

MsMartini · 04/09/2017 22:37

OK, what do I do with a foam roller? And any special armpit tips? You lot are great.

Urglewurgle · 04/09/2017 22:18

@MsMartini gentle-ish exercise (a jog, sorry), Epsom salt baths, foam rollering, a good stretch and a good night's sleep ! Often I found the foam rollering and stretching hurt whilst I was doing it but then was amazing after. I used to get terribly tight hip flexors and glutes and spend a full hour in the gym just stretching one day every week or two.

MsMartini · 04/09/2017 21:48

Oh Maid, I was afraid someone would say that . I am so not a runner. Will try a gentle trot on the treadmill tomorrow. The stretching is what I am struggling with as the aches are in such funny places but I will keep going. I am so pleased I did it though.

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MaidOfStars · 04/09/2017 21:37

Thanks for the bench press tips, Findo

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