Weightlifting people, here! Ongoing chat thread...

Really? I know a lot of people who get them. What’s the issue other than it’s an X-ray?

Dexa without a clear medical reason isn't allowed in the UK

It’s at the University of Hong Kong so sadly probably not much use to you- sorry! Think it’s about 40 quid equivalent.

Johnnycomelately1

Would you mind telling me where and how much your dexa scan is please

what's happening lifters?

Not much to report here other than the physio saw my feet and was a bit horrified so now I've got a tonne of exercises to do to improve flexibility.

I've been working on improving my bench (managed 3 x 10 x 40 kg today), strict press (3 x 8 x 26kg) and deadlift. Squatting is parked pending major mobility work as at the moment even my air squat is a bit shit.

Just recording here that deadlifting 50kg in sets of 5 seemed like an easy break from using the leg press (is that it’s name) loaded up with 100kg in sets of 8. Which felt like huge weight to press.

Of course a friend of mine (a trainer herself) scoffed that 100kg is a good warm up weight

Clearly, I have a long way to go ...

I can't really work in on squat racks because I have such drastically lower weights. On the power cage/deadlift platform, I'll share with someone if they're squatting while I do deadlifts or something like that. We just set up our own bars.

That is annoying! What are people at your gym like about working in? Here they just really don't understand the concept, so if I offer they'll say no and then just stand around waiting.

I went to a new gym today which is in a sports club we go to. Weirdly I'd never been into the gym as when we're here I've always got the kids with me and they're in the pool.

Anyway, it's actually a really good gym. Most excitingly it has one of those abductor machines which the gym in my apartment doesn't have and a rack with (wait for it) safety bars. Woo-hoo. I usually don't have a spot so this is great news.

The gym was annoyingly busy this morning. Not so many people, but the ones who did come were the sort to use the squat and bench racks. So I had to do leg presses and walking lunges, then dumbbell shoulder presses and chest presses on the multi-functional cable machine. I did manage to get a rack for barbell rows. I know that I got a thorough workout, but I like to stick with the precise program. This week I'm supposed to be doing everything at 80% of my 1rm.

Easter work out

3 x 8 DB bench press @ total weight 90lb/41kg
3 x 5 strict pull ups neutral/semi-supinated grip
3 x 8 quad extensions @75lbs/34kg
3x 8 single leg hamstring curls at 30lb/13.5kg
3 x 8 parallel dips
3 x 1 min plank

All sandwiched between 2 x 20mins elliptical

Welcome raging girl

Finally got signed off by the consultant this week - I can now do what I want without worrying about damaging the surgery but I still need to work within my comfort levels. Not sure if I'm happy or not - happy because I can finally do cardio after 6 months so I should be back trail running after the summer, sad because I am currently limited to gym cardio (bike or elliptical) which suck my will to live. I do need to lose some poundage though so it's probably a good thing on balance.

I'm going to try to get a DEXA scan next week so I have a baseline for body comp. It's gonna be bad though. I'm currently 68kg at 168cm. Used to be 62-kg- ha ha. I'll eat my Easter eggs first though

Nothing weird about it!

Welcome!

just marking my place to learn this new language

About 2 months ago I took the plunge and committed to a weekly PT session. He is getting me using weights and I’m learning correct technique finally, after years of pump classes and running.

My main thing is being strong for the 5-6 hours ballet & contemporary dance I do each week, and it’s working.

Along the way I am really enjoying deadlifting -personal best is 70kg about a month in to training (I’m almost 60) I tried 80kg last week but could only get it about an inch off the floor. My trainer is a beast and tortures me with all sorts of stuff and there are moments - generally about 40 mins into a 60 min session - when I think I just can’t go on, but I’m really enjoying it actually.

Not quite brave enough to start using the free weights on my own in between PT sessions, but I have added in lat pull downs and assisted weight pull ups into my twice a week running sessions. It’s helping my strength in pirouettes and grand battements (throwing your leg up in front, side and back) immensely. My ballet teacher has noticed the change.

(Weird reason to take up weight lifting I know).

Mobility and weakness are often two sides of the same coin, because the muscle cant work because the tightness on the other side prevents it contracting properly. (That's a bit simplistic but I find it helps to think of it like that).

Does your gym have an abductor machine as that would be first prize? - you sit on it and can either put your knees inside or outside the pads? If not, you can do side leg lifts etc. Cossack squats where you squat low in a wide leg stance and then move your weight from side to side are also good. When I'm with my trainer he also does some stuff where he will pull my shoulders (that's my problem area) into position and then I try to hold and control the eccentric, but hard to do on your own.

I was trying to do toes to bar today. I thought I'd almost got it but the video review confirmed that I look like that elephant in Ice Age that thinks its a possum and tries to hang in trees . Need to work on those hip flexors.

Johnny - it's funny you should mention weakness in the abductors as I've been told I have that and I really struggle with squats. Just don't feel my glutes are activated at all. Very disheartening as my arse is the one thing that REALLY needs serious work!

Don't suppose you can recommend any exercises to improve abductor mobility?? bit cheeky

Another solution is to do front rack squats (bar in front of you) which helps create balance and stops you falling over backwards.

Heel raised squats are used to compensate for lack of mobility (typically in the ankles and abductors) which prevent you getting to parallel, and should actually prevent injury by allowing your knees to track over your ankles rather than falling in, and also stop you over extending your back to get depth.

The only real downside is that they don't fix the lack of mobility (you'd need to do dedicated mobility work for that) but unless you plan to compete it's not a massive issue and even then you can just buy lifters (shoes with a big heel/toe drop).

I found they helped to start with, until I was confident with form. My PT recommended I used that method to start with, just put plates under my heels. She is very careful, and wouldn't have suggested it if it was going to be dangerous. I have an old knee injury that flares up very occasionally, which she knew about. I no longer need to use the plates, but it helped with gaining confidence.

Can anyone talk to me about heel raised squats? I struggle with regular squats (although I still do them) and never really feel my glutes are activated enough.

Are heel raised squats ok, ie, not dangerous for the knees or anything? When I do them I can feel my glutes springing into action

Today was a long, hard workout. I did 5x5 at 95% of my 1rm of Squats, overhead press and barbell rows. Then I did 5x5 of Romanian Deadlifts and Bench Press at a heavy weight (but I haven't really established a 1rm for those). The squats, ohp and rows are done 3 days a week. One day I add the RDL, one day I add the bench press, and one day I do all five (so that the RDL and bench are both done 2x a week).

I'm about to start another cycle. I have to establish my 1rm's. Over 6 weeks I do 70%, 80%, 90%, 75%, 85% and 95%.

May switch bench and Overhead Press, so I can give more priority to the bench press and just maintain the ohp.

Yay Johnny! I have never benched (may be about to start) but know that is very impressive.

I benched 60kg for a 1 rep max!! (narrow grip, no leg assistance on the arch, failed 62kg). All those DB bench press sessions in my apartment gym with the crappy plate DB that are impossible to stablise have paid off.

At this rate of progress I'll be able to bench a car by Christmas

(I can now also officially bench more than I can squat due to leg atrophy post bunion op but let's not worry about that for now)

Thank you! I am very chuffed, have been doing single negatives for weeks, needing a nice sit down afterwards so I was very surprised I could do it. Volume as in reps or volume as in me ?

Yay! Awesome. First one is always the hardest. You’ll probably build volume really quickly now

I have only done a back squat.

Did my first ever chin-up today