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.

[FindoGask]

Snap on the Romanian deadlifts, Maid - I did those this morning too! I was also thinking would be good to use this thread to record gym sessions.

Mine was:
Back squats @ 70% 5 sets of 10
RDLs @ 60% 5 sets of 8
Bench press @ 80% 5 sets of 5
Incline dumbbell press @ 80% 5 sets of 6
Assisted pull-ups 6 x 6

[JustGettingStarted]

I love Romanian deadlifts!

I think it's good to bring weight topics back here because it doesn't get enough traffic. And I think sequestering it in another board reinforces the idea that weights are for other people (mostly men) and women are encouraged to stay out of the weight room. Women need weight training more than men, due to the increased risk of osteoporosis. .

[NC4now]

No, I don't do barbell squats for that reason. My SI joint pops out really easily!

Findo I'd definitely mention it to your friend. If she can afford to work with a PT I'd really recommend it. This time last year I felt like I was made of china and I felt really vulnerable physically.
Now I feel strong and capable, physically and mentally.

[RJnomore1]

I have a coach who is a world record holder so she writes me a programme. I do two session for her a week:

15-20 minute warm up which is foam roller entire body and stretches.

Work up weights of Kettlebell drilling in one piece of technique e.g. Focus on breathing, or hand position

Then working sets which are usually no more than 10-15 minutes in total with breaks in.

Followed by a foam roller cool down.

It doesn't sound much but it's brutal and quite often the workibg sets are heavier than the weights I am using to compete.

In addition I do a really brutal Kettlebell fitness class, and an MMA/circuits pt, plus 2 barbell strength sessions (squat/ bench/row/tricep biceps then deadlift/military press/lay pulls /tricep bicep at present). If I can I do a metafit and a Thai boxing class and a short jog too. I'm just after competing just now though so I'm mostly eating chocolate on the couch.

[MaidOfStars]

It doesn't sound much

Aye, you're right, sounds like a piece of piss, that

[Lazyi]

Findo, when you give percentages, what do you mean? Percentage of pb? Thanks!!

[Lazyi]

I did a circuits class and practiced handstands this morning. Circuits included front squat, push press session, ow!

[RJnomore1]

Ha maid if you say your workibg sets are only 10-15 minutes in total it doesn't sound much!

[Ollivander84]

I'm here
V v light weights for me as 13 weeks post spinal surgery. Am now using a trap bar and not doing standard deadlifts. Lifting 55kg on trap bar (I was at 130kg deads)

I have two weights session plans so I alternate them. That's all I'm doing at the minute plus stretches. Back to spin soon hopefully

[Strongbeatsskinny]

Request a name change then for the weights room dumbells and deadlifts then pop over here now and again to let people know it's there

[MsMartini]

JustGettingStarted, I agree I think it is a great idea to be in the main exercise section - why should weights and strength be sequestered out of sight when running, poledancing etc all have ongoing threads.

[confusedandemployed]

Placemarking. Been lifting for a few years but never upped the intensity til this year. Up to 80-90kg deadlifts and around 50kg bench press. Cant do split squats cos of my bunion!!! Squatting around 80kg though unlikely to up this for a while.

I am a typical weightlifter build: short, squat and powerful. Way to heavy to manage even a single pull up though. Shoulders way weaker than the rest of me.

[MaidOfStars]

I use % to indicate the % of body weight I'm lifting.

It's difficult to compare power unless you factor in body weight. A 50kg person lifting 75kg is equivalent to a 70kg person lifting 105kg (both 150%).

[FindoGask]

Hi Lazyi - yes, that's it exactly. It's a way of expressing intensity of effort - it's often written like that in programmes too.

Wow Ollivander - 130kg is some serious weight! Would love to get near that. Will you be deadlifting again when you're all healed up? What was the spinal surgery for?

My deadlift max is 110kg and I feel like I have more in me but progress is s-l-o-o-w. I think I've only put 20kg on it in a year, whereas my squat has gone up loads (mainly because it was unbelievably shit to start with; now it's just average)

NC4 it's great to hear how well weight training has worked for you in terms of managing your EDS. And pretty inspiring, if that doesn't sound too corny.

[MaidOfStars]

Does anyone ever test their one rep max? I haven't, and can't imagine doing so, but interested in how you warm up for it.

[MaidOfStars]

For reference, in case it's new for some, there are websites where you input your lifts and it will tell you how well you fare against similar people.

Example

[Ollivander84]

Find - a herniated disc that was compressing my spinal cord nerves, I had cauda equina so they did emergency surgery
I can only deadlift with a trap bar, no normal reads every again as I can't risk it. No feeling in most of my right foot and part of my leg but I was probably 48hrs from paralysis so I'm just happy to be lifting!

[confusedandemployed]

MaidofStars I never have but would like to. My trouble is my wrists, even with supports, are pretty weak (and I suspect I'm getting some carpal tunnel syndrome).

Aside from wrist straps is there anyrhibg else I can do to support my wrists? I think they are what is stopping me lifting heavier.

[MaidOfStars]

Oh, I get a little shoot through my left wrist when I grip on certain ways (landmine deadlifts are the most obvious). I tape around it if they are on the cards.

I don't use straps to hold my hands onto the bar though. I have been considering them though.

[RJnomore1]

Wrist and grip exercises? We have a rope that you attach a weight to abdxthen wind and unwind it backwards and forwards around a peg about the thickness of a broom handle

Also finger rolls with the barbell bar

I'm sure I should know a few more, my wrists are my weak spot too and I've been working on it but suddenly I've gone blank!

[MaidOfStars]

Farmer walks? (Is that what they're called?).
Hanging. Just hanging from rings/pull up bar.

[RJnomore1]

Yes! Both.

Kettlebells are really useful for farmers walks.

Hanging and hanging knee raises if you can will hit your abs while you're up there

[confusedandemployed]

Thanks. Hanging is a great idea! I will try that. I do Farmers walks but again I struggle to lift as much as I'm capable of cos of the wrists. I may invest in a wrist exerciser as well.

[Luxembourgmama]

I've been lifting for a few years but never really got past beginner weights i've started with a new coach and i'm finally getting better. Did a 45kg back squat last week. I'm aiming for a body weight squat ~65kg.

[MsMartini]

I am newish to weights and strength and mainly use weights in functional training classes. I did my first monkey bars at the weekend and then hanged (hung?) for a minute. Can just about move my arms now .

Does anyone have a link that explains the different kinds of deadlifts, simply?