Weightlifting people, here! Ongoing chat thread...

That’s a Romanian deadlift

Oooh thanks, that's really clear. I am not touching down at all.

A strict deadlift is lifting the weight from a dead stop - so if you were doing a set of reps, you would let the bar rest/come to a complete stop on the floor between reps, whilst you reset your position and pull again.

With touch and go deadlifts you don't let the bar rest on the floor between reps - you're just touching it down and then immediately initiating the next pull. Most people can do more reps at a given weight with touch-and-go, because the initial phase of the lift, where you're overcoming the inertia of the dead weight, is only a factor in the first rep.

I've just started doing deadlifts - what are touch and go ones? I got up to 55kg this week and they are starting to feel less weird (I prefer squats).

Boo, Johnny! I'm sure you'll get that brace back. It's tough when lifts that had been old friends turn against you!

I've started doing touch-and-go deadlifts for my heavy sets, to try to break through my own plateau - they're slightly easier because obviously you're not pulling from a dead stop each time which means I can do more reps.

Well that's me down to earth with a bump. Started deadlifts with my PT - Romanian using a 24kg KB so nothing hardcore. Was really struggling to brace my midline. Dead lifts used to be my USP- waaaaaaahhhh!

(had a muffin to cheer me up- FML )

So, been keeping on keeping on this week. A few sessions in the home gym plus PT on Tuesday and again tomorrow. Been upping my weights a bit and my feet are getting better so have managed to add DB snatch, deadlift (low weight only) and leg press (again, low weight) into the repetoire. Going to attempt a KB swing tomorrow!.

This weeks highlights

10 x 3 DB bench press at 40lb (so 80lb total)
10 x 3 single arm seated shoulder press at 25lb
3 x 20 DB snatch at 30lb
10x 3 leg extensions at 75lbs (my quads were on fire by the end)
Managed a 1 rep max supinated PU with a 12kg weight on the belt
Managed 2 pronated pull ups on the rockclimbing grip

Also, I really need to strop eating. My "build phase" is actually just me eating a load of crap and while I'm definitely building muscle I'm also turning into a porker.

Yes, agree with Johnny - bodyweight exercises would be better. There's a lot of strength work you can do without lifting a single weight. I used Mark Lauren's "You Are Your Own Gym" for ideas when I was working out at home.

Tbh, you'd need to do so many reps with a 1kg weight to build any muscle that the negative impact on your joints would be greater than the benefit of the exercise. Sorry to be blunt. I guess there are certain pilates exercises that you could make harder by using the weight (and pilates is very effective), but you can normally achieve the same by amending your position (eg legs bent to straight etc).

You can also benefit from doing body weight exercises such as plank, press ups, squats, lunges, mountain climbers, burpees, tricep dips off the coffee table etc. You can also buy pull up bars for a few quid off Amazon.

This is a no doubt a stupid question, but what can I do with hand weights at home? Could someone suggest a few exercises for me, please?

I have 2 1kg ones. I go running three times a week (a very new pastime) and I was thinking I should do something else as well. I bought these weights a few years ago, but have never really used them. I know they won't do much, but I'm assuming they'll be better than nothing.

I have done literally nothing for more than a week due to full on work trip and man, am I feeling it? Crawled back in this morning for a quick session before work.

• 3 x 10 40lb DB bench press
• 3 x 10 front raises (5kg) alternating with 10 tricep dips off the bench
• Accumulated 15 neutral grip pull ups
• 3 x 10 70lb leg extension.

Closet I do my own programming too and while it's a bit slap dash I do find it enormously satisfying when I see progress - because I feel I can claim all the credit!

Pretty good session this morning.
3 x 9 @32.5kg squat. My squats are lame, but I'm focusing on improving my technique and I am progressing, albeit very slowly, each week.
3 x 9 @65kg leg press
3 x 10 @ 45kg RDL
3 x 9 @ 65kg hip thrust
Then a 'glute burner' finisher involving things like tank pushes, frog pumps, banded work, etc.

Can totally feel it in my legs and glutes now! I feel like I'm really beginning to get a handle on designing my own programming and I've been really enjoying my sessions so far this year.

johnny I’d love to live in a building with a gym!

Had anothe PT session last night. Legs again and I’m not sure I was ready for it after sunday’s Session!

We did lots of deadlifts, normal, straight leg and sumo, 3 x 12 @ 40kg each one. Then a circuit of kettle bell squats 20, 15, 10, 5 with increasing weights, squats in the rack 15 at 40kg and then weighted lunges 10 each leg, all through twice. Then spider crawls pulling a chain, snatches and slams with a beer barrel (very therapeutic) and trap bar deadlifts @ 50kg x 15 all through twice.

I’m struggling to walk properly today but I love it

Happiest of days!

Went down to the gym in my apartment building and there was a brand new massive cable machine (fully adjustable with loads of different attachments) plus a pull up bar (all 3 grips and even some rock climbing grips AND it's high enough for a proper drop). Maybe I won't move out after all- lol. Now I just need to campaign for another weights bench and some wall balls

• 4 x 6 dips, alternating 4 x 4 neutral grip pull ups.
• 3x 10kg one arm shoulder press
• 3 x 12 11kg DB snatch, alternating 40 oblique heel touches

Then had to dash to work

There's a regional Crossfit competitor at my gym who is pregnant. She is still training but says she now does everything at 67% weight she would have done it at. Also only trains 4 days vs. 6 previously.

picnic, maybe see if you can find a PT who is trained in that area? At least for a few sessions and really pick their brains.

I think the most important thing isn’t that you don’t overdo it and listen to your body etc etc. Not the same but I did 4 exercise classes a week all through pregnancy (body pump and attack/combat/dance type things) and the only thing that stopped me was a heatwave (at 35 weeks).

Your joints loosen towards the end so you just have to be extra careful, I would imagine that’s even more true if you are lifting.

Hey Picnic. Congratulations on your pregnancy. I only started lifting after I'd sprogged, so no direct experience. But I've seen the odd article on weight training websites that talk about the benefits of continuing weight training through pregnancy (with appropriate modifications) and I'm sure I've seen a couple of posts on here from people either asking the question or giving their own experience. Not much help, sorry! Maybe ask your question in a thread of its own within the fitness forum?

Hey, just joined mumsnet. Wondering if anyone on here is/has lifted throughout pregnancy? I'm a pretty serious lifter and have continued (taking it a bit easier obviously) so far. I'm 17 weeks. Just wondering if anyone is in the same boat or has any advice. I'm managing fine, it's cardio I'm having to cut back on due to tiredness/breathlessness but I do worry about my pelvic floor!

What lat stuff d'you do Johnny? I need to work on strengthening/ activating mine and I'm struggling to find exercises to do that without aggravating my niggly shoulder...

So impressed by everyones presses. I've had to drop the weight back down to hardly anything cos of that niggle.

But on the flip side my DL is progressing well. I've switched from Hex bar to barbell and have found I prefer the barbell. Did 3 x 10 @ 45kg yesterday.
Hip thrusts are up to 3 x 10 @ 57.5kg. Squats still lagging (3 x 9 @ 32.5kg).

Damnit Findo- that bench is more than my 1 rep max!

Did a bit if benchmark setting today with my PT

• 1 rep max strict press: 41kg (PR). Can stand to do these now but still need to keep weight towards heels which makes it hard to brace my mid-line.
• 1 rep weighted dip to below parallel 15kg (PR). The 6 rep sets are paying off.

Also did some tedious but necessary lat stuff.

I hope you can shake that migraine!

findo yes it was hardcore! I’m feeling it more and more today as the day goes on.

Yes definitely felt glutes more with the band and it helped my form on squats I reckon. The first set was weird as I was so conscious of the band but after that it really helped. I’ve not used them before and I liked it a lot. He gave me the strongest one so I’d say don’t go light if you get one.

Have frustratingly had to cancel tonight’s session as I feel like I’ve got a migraine coming on. So annoying, I was really looking forward to it, I was meant to be training with someone from my old gym who I haven’t trained with in a while but who I always have a good work out with.

Next session is booked for weds so fingers crossed I’ll make that. I occasionally get migraines that last up to 5 days.....

Heavy bench today - 6 x 5 @ 52.5 kg and then tried a new thing. I usually do a couple of longer sets at 40-45 kg after the heaviest sets - today I supersetted three of these with sets of 10 press-up. I can recommend for the ultimate burn!

That sounds pretty hardcore, Basin! funnily enough I was looking at resistance bands for squats and hip thrusts last night - think I'm going to get one. Do you notice a big difference in glute activation?