Weightlifting people, here! Ongoing chat thread...

Yes I find that the order of things affects everything else. For a while I focused on shoulder and did OHP first. Then back, then chest. Then shoulder accessories. I always finish upper body day with biceps and triceps isolations, because why not.

I have recently begun alternating chest or shoulders first. I don't expect to make great leaps forward on whatever comes second.

Absolutely Just -sometimes they can last for months, but like you if I can't go heavier I usually work on volume or I vary the set and rep pattern around the weight I'm stuck on.

On the other hand, bench press is my fave lift but I've been loitering around my one rep max for maybe 10 months or so now. It's soul destroying. For me bench is the most psychological of all the lifts; if I'm not feeling strong on my first warm up set I find it really demoralising.

Does anyone else drift into a rut of not really increasing weights?

I can really only accurately track things done with free weights... Cables vary because I travel and use different gyms and each machine will be different according to the placement of pullies. But I think I can slack when it comes to focusing on increasing the weight for bench press, etc.

It's hard to make the jump from 10kg to 12.5 (I'm talking about overhead press with dumbbells) but I think I have managed to make improvements. First I tried one or two reps at the higher weight, then did my sets at 10 kg. Today I did 2 sets of 6, then a set of 5, then a set with 10kg x 8 reps.

My goal is to get to 3 sets of 10 at 12.5kg... Once I've done that, I will start chipping away at 15kg.

I can't always increase weight, but I can try to increase volume, even if it's just one more rep on one of the sets.

It's not the widest stance I've seen for squatting, but my feet were shoulder width or a bit less - now now they're maybe 15cm each outside shoulder width (I have broad shoulders).

walking lunges, not lunches! Though I like to sit down when I eat too.

thanks Just - will have a look!

Ugh, walking lunches. Nein danke.

Did my first sets of squats using new improved method this morning and they felt surprisingly good. I think I'm stronger coming out of the hole than I was - no need for bouncing at the bottom like before - and I'm finding it easier to activate my lats using the wider grip the coach showed me. I was squatting 70kg (not quite bodyweight) 5 x 3 - going to keep it light while I learn the new movement pattern.

That's funny, I'm the exact opposite. With a barbell or a weighted bag over my shoulders, I'm better, but give me kettlebells or dumbells, I'm like Bambi on ice!

I like walking lunges but I have to be very careful because I'm wobbly.

Today I was just so groggy so I did hip thrusts. Then, because the bros were hogging all the barbells, I did deadlifts with the heaviest kettlebell (28kg) for high reps. Then I did banded crab walks (the burn!) I just didn't feel up to doing squats (so tired!) so I did the leg press machine.

I hate walking lunges with a passion (I have a condition that affects my balance), and will use any excuse not to do them. Congratulations for doing them even with a fuzzy head!

findogask Google "Brett Contreras glute activation" yours is a common problem.

I'm resting between sets of hip thrusts now. The cool misty morning has me feeling so groggy!

I forgot to update about my session with the powerlifting coach (hope it's OK to use this thread as a bit of a diary, but also some of this might be interesting for others!)

He completely demolished both my squat and my deadlift - luckily we didn't have enough time for bench.

My squat: my stance is narrow and my squat is quad-dominant. My hips aren't open and my knees are forward rather than out. This is all fine as far as it goes but as the weight gets heavier, this is putting too much stress on my knees and not loading my hips effectively (hips are stronger than knees). To get stronger in the squat I am going to need to use a wider stance with my toes more out to engage more of my glutes and outer quads/hamstrings.

I did a few sets squatting as per his adjustments during the session and it felt horrible. Mainly because even though I thought I was getting better at activating my glutes, they are still basically rubbish. So I'm going to have to take the weight right back and build up again from the beginning; but I'm interested to see what happens.

Deadlift:
We did a few very slow reps and he had me dropping the bar when it was just below my knees. When I dropped the bar I stayed perfectly balanced. Apparently this shouldn't happen. I'm not engaging my posterior chain properly (glutes again! hamstrings again!) - if I was, I would tip backwards without the weight to counterbalance me. So we spent a fair old while working on setting up in the right position and activating my hamstrings, glutes, lower back and lats so that I'm like a coiled spring before the bar comes off the floor. This was great and I immediately felt the difference.

So all interesting stuff - lots to work on, but I like that. I'm seeing him again in a week and a bit.

Yes that does make sense - although it's getting the last plate off that's the biggest challenge (no bumper plates)

Roll one side of the loaded bar up onto a small plate on its side, a 5 or something. Gives you enough of an angle to get the plates off that side. Does that make sense?

My grip is weak, too. I use hooks for my deadlifts. It makes a big difference in the number of reps I can do.

Work on bent over rows to increase your ability to pull up from the floor.

Yes something to rest one side of the bar on would be helpful, am trying to think of how I could do that at my gym, I think the answer is probably to get stronger so I can lift one side of the bar easily to let the plates slide off the other end! Might do RDL's in place of deadlifts more often - there are some ready made barbells I can use for those which are much less hassle.
No deadlifts today but I squatted my body weight for the first time! I can now squat the same amount I can deadlift which surely isn't how it's supposed to be - think it's a combination of my lack of grip strength for deadlifts and the fact that I don't do them often enough.

I wish more gyms had Olympic plates. The full set isn't necessary... Just some 10kg plates to start setting up with would help.

hazelnut I do Romanian deadlifts, which can be loaded on the safety thing and then the starting point is waist level.

Sometimes when I have access to Olympic plates, I will start the set from the floor.

But Romanians work my hamstrings and glutes so I like them.

I made it to the gym before 7 and did a pretty good workout. Shoulder presses, Lat Pull downs, seated cable rows, dumbell bench presses, Lateral Dumbbell Raises, reverse flies, chest press machine, Curls and rope push downs.

Now I'm tired. If I'm always recovering from a workout, am I really stronger?

Justgettingstarted I've dragged myself out of bed for upper body today too.
Rows, lat pull down, chest press, shoulder press, planks and I's, Y's and T's.
Finished off with rowing machine intervals.