Weightlifting people, here! Ongoing chat thread...

[MaidOfStars]

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.

Hey Maid! Deload week sounds good - be great to see what you get up to after the marathon is over. Are you excited/nervous for it? What time are you aiming for?

90kg for two isn't a rep PB. I think I've done 8 reps at 90 before, though they were pretty ugly! I'm on a periodisation programme at the moment, so my sessions vary in intensity and volume. The idea is that if the stimulus varies, the response is better (in terms of both strength and hypertrophy). I don't fully trust it as an approach - it feels counter-intuitive to me not to be working at max effort every time I train - but I'm going to give it three months and see what happens.

That's an interesting idea! I've heard of push, pull, legs but I wanted 4 days.

I'm considering doing arms and legs, then chest, back and shoulders.

I'm very very excited I just this week managed to get a 95kg squat, my previous PB was 85.. Do you ever feel like "that's it" my max is done and what's next? I was almost like a turning point.

For me I think I'm going to focus now on some fat burning, the photo taken while doing the squat actually made me think eweee I have a tummy going on here.

So I'm going to start an 8-10 week plan and focus on nutrition and try and drop some body fat now before christmas period, after my unintentional bulk period!

Do you all find you go through cycles of strong Vs look? or are you all pretty stable in terms of size kgs and body shape.

that is awesome, bloodyiphone! I dream of a 95kg squat. I don't actually know what my one rep squat max is but I suspect it's 85kg, maybe, on a good day.

YY to cycles of strong versus look. I think it's very hard, unless you're a mega focused diet person, to train for both. When I was concentrating on getting stronger I just used to eat what I want whilst lifting 4-5 times a week. Now I want to get leaner I'm noticing a definite dip in strength but I dunno if it's all in my head.

Well done again!

I think the bulk/cut cycle is the norm.

I would bulk deliberately, but I gain fat in my belly - I'm an apple on stilts - and gaining at the waist would really upset me. I think I'll bite the bullet and do it for a couple of months because I don't know how else I can get the booty gains.

Are any of you on Instagram? I really struggle to find normal people to follow.

I am on Instagram but I don't put any lifting videos/pictures up. However I do follow a bunch of female powerlifters and other fitness folk - later on when I get a chance I'll do a list: my feed is strictly wanker-free.

OK, so here's a selection of women I follow:

thisisfemalepowerlifting - "guts x grit x grind" - they repost loads of followers' powerlifting videos so a great source of inspiration
pixie_anni - she has hardly any followers and I'm not even sure how I found her - maybe when I was obsessed with doing perfect handstands - but she's a cool older woman who happens to be really strong and ace at handstands and other bodyweight training
soshelifts - UK women who lift
mhairithorburn - awesome Scottish woman who was in Ninja Warrior - mostly climbing stuff
donnamoorestrongwoman - 2016 world's strongest woman
thisgrannycan - woman who lost a shit ton of weight and started powerlifting training in her 50s - now an elite equipped lifter
lucysewell_01 local personal trainer: ludicrously ripped, also v cool and encouraging ethos
jessiegraffpwr - another Ninja Warrior contestant and professional stuntwoman. Does loads of impressive acrobatic stuff.
progress.not.perfection - female tattooer who started powerlifting training and is really good at it
bicepslikebriggs - Samantha Briggs, elite crossfitter
melissawall_powerlifter - another international masters powerlifter, local-ish to me. Very down to earth and funny.

Hi Everyone, I just reactivated my account so I could join this thread!

I'm a relatively recent convert to weights (since February), but really loving it and feeling inspired by you ladies.

Up till now I've been doing 1 small group PT weights session each week (mainly deadlifts, squats and bench presses), with a few HIIT type classes as well. I've now signed up to do 3 of these group PT sessions each week, so hoping to see some improvements in my strength!

That sounds great, big40.

Do you feel comfortable lifting on your own, as well?

hey big40! welcome on board!

Thanks for the welcome 😊.

JustGettingStarted - I am also a member of a bigger gym that has a good weights room. but so far when I've gone I've only really used the Dumbbells or the machines on my own.

Hello 40

Interesting session yesterday.

Split squats with 20kg vest. Weight usually fine for 3 x 8 no bother. But we worked on getting me lower and put a marker behind my back leg to stop me extending it. Couldn't manage more than two sets with the vest on!
Pull ups were shit but legs raised so my core is nicely sore.
Push presses with bar (I usually use kettlebells). Really tough switch (20kg bar only) and massive arching of back - my form is dreadful. After months of training myself out of a pelvic tilt, I now have to try to consciously do it!

Hello 40! welcome to a new you! 3 times a week sounds great..

Just–made me laugh an apple on stilts, I sound like you it all goes straight to my belly and makes me sad..says the woman who's just eaten fish and chips... Need to get back on the strict food prep wagon.

Maid when you do leg raised do you have your legs straight and do both together? I found one that hit the core for me was knee bend and single leg one at a time my god the burn!! Are the split squats for Glute activation?

And thank you Findo, I'm very very chuffed and may attempt the 100kg again this week, I was so so so close..

Split squats with 20kg vest
That sounds like a very useful piece of kit MaidOfStars👍
I wish my gym provided such advanced equipment!

Squats are not my friend.

Worked up to:
3 x 3 rep max squat - tried for 80kg, did one rep, failed the second rep, went down to 75kg for three
Then:
5 x 3 x 60kg (80% of 3 rep max)

Then a whole lot of bench:
5 x 3 x 52.5kg (was meant to be 5 x 5 but that clearly wasn't happening)
4 x 5 x 47.5kg spoto press (bar is paused one inch off chest)

Then
5 x 10 x bent over barbell row (30kg)
5 x 10 x lat pull down (40kg)

Bit of a dispiriting morning, but I'll be reet.

bloody
Legs raised straight out (well, as high as I can) in front of me, both together.

reflex
Yeah, it's ace. My trainer bought it for me because I got to the point where I failed to carry plates/kettle bells before my legs gave out. I usually carry a 12kg weight as well but not since we changed positioning!

I have started doing more Bulgarian split squats for my single leg work, as I feel a bit unsteady with lunges. I like to use a bench press rack and bench, as I can put my fingertips on the rack to steady myself. I have to be conscious not to use my hand to assist in pushing up, of course. In my other hand I will hold a dumbbell (15kg currently.)

I have been using a particular bodybuilding gym for my leg days when possible because they have a safety squat bar. Very rare and only found in proper bodybuilding gyms. It's the only way I can do barbell squats. I wish they were more common.

I have found a way to do goblet squats on the cable machine, using the close grip handle as the goblet. It takes a minute to get the right position but then you kind of lean back. And getting under the handle is much easier than getting a heavy dumbbell up to my chin.

Just - what's the advantage of a safety squat bar? Does it protect your shoulders? I've seen them - I know they have handles that come forward.

You do get the padding, yes, which is nice. And unlike a regular back squat, the padding doesn't compromise the form.

The big advantage is that people with shoulder mobility issues can do them. I can't get my hands quite that far back.

Obviously the distribution of weight will differ slightly from the back, low bar and front squats but I think I you have shoulder issues, that's a moot point anyway.

My split squat:

My Rear Leg is in strap/stirrup thing hanging from power rack. In theory, you can extend backwards with this leg to gain purchase. I definitely used to do this as I'd get a burn in my rear quad.

Now, my Rear Leg is more an Underneath Body Leg, with no backwards extension allowed (One Must Not Knock Over The Foam Roller Placed Behind The Foot). I actively lift my foot in the stirrup a little to make sure I haven't got any resistance here and I no longer get any burn in the quad. It's completely out of the equation, as evidenced by the fact that I had to drop my carry weight from 32kg to 20kg

I have the vertical pole of a pull up rack in front of me. This is for safety, if I wobble off balance. It also helps to run the back of my hand along it as I move, to keep the movement vertical.

Someone asked earlier why I split squat instead of barbell squat? My form was never fab with the barbell, although I have started to pick this exercise up again. Split squats are just amazing for running - they have helped me so much, I can't begin to fathom. The feel of being able to spring one-legged down a kerb and back up again without denying your stride is amazing!

Hi Everyone

I'm in awe at your squatting and bench weights!

I did my second group PT session of the week. Today we did upper body, I didn't think to make a note of the weights but not very heavy yet.

We also did trap bar deadlifts. I'm on cloud nine though as managed several reps at 80kg on the trap bar deadlift (however many I got done in 30 seconds - again didn't think to count). I had only gone up to 70kg before. Did 30 seconds at 60kg, 30 seconds at 70kg, 30 seconds at 75kg and then 30 seconds at 80kg. Buzzing now, roll on Friday :-)

I dream of 80kg deadlifts (160% BW). Well done, big40!!!

I had an amazing landmine deadlift session this morning. Felt rested and strong, and everything gelled perfectly. Weight difficult to calculate (movement is not vertical - I've tried to apply my A-level physics to no avail) but more plates than previous.

I'm feeling really, really defeated at the moment. I'm very new to weight training and we've just started to increase the weight as opposed to low weight & more reps so these numbers below are going to be seem very light to most of you! (It's also a bit rambly, apologies. I'm so tired!)

Last week my PT said "I want you to deadlift your body weight (60kg) today". I couldn't do it at all. Managed 40kg fine but just couldn't lift the 50. This week I managed to lift 50kg for 1 measly rep but was fine at 45kg. He's very encouraging and tells me it's all progress. I said I felt stronger than when I first started and he said "that's because you are!" but I feel like I've let myself down, and him as well.

It's like my grip just gives way. My thumb ends up over my index fingernail and the feeling of that just makes me want to drop the bar which is an issue as I'm concentrating on that over the lift. Plus it's just so, so heavy, I really struggle with the initial "get it off the floor", despite my PT making sure my form is exactly right before I start. I guess it's mind over matter but are there any tips that will help? I really, really want to lift 60kg and originally had a goal of "by my birthday" (in December) but I want it now.
Same with leg press. I can do 80kg with no issue, but I can't get anywhere with 90kg and the goal is 120kg. Is it just a case of keep trying?

I had 2 weeks of only managing to get to the gym once and I feel like I feel so unfit. I'm away for 2 weeks soon and already dreading how difficult it'll be when I'm back home!

Oogle your grip strength isn't equal to the rest of your body and this is completely normal.

I use hooks to deadlift. It makes the difference between 60kg x5 and 72.5 kg x5.

However, I will still do a warmup set (50kg) or a couple of back-off sets (that's like a reverse warm up after your working weight sets) with bare hands, so I am still getting stronger on my grip.

You may like to use a mixed grip. That's one arm gripping overhanded and the other underhanded. This helps a bit.

Thanks Just. The PT has tried to get me to use mixed grip but I really hate lifting underhanded, it just feels wrong I suffered nerve damage to one of my wrists about 7 years ago and I think I have a bit of a mental block trying to get over that - doesn't matter which arm I try to grip underhanded with, it just feels weird. I need to woman up a bit, I think

Ah, my PT mentioned some straps or hooks that he is going to bring in next time to try to help, I'll remind him the night before as it might really help and if he forgets, I will buy my own

I warmed up with 40kg x 6, then upped to 45kg x 5, managed 1 at 50kg and my form was dropping so we dropped back to 45kg x 5and then to 40kg x 6 to finish.