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.

MaidofStars your PT knows what he is talking about! Most PT's I have spoken to think that women only care about being thin.

I took a week off for a holiday. Ate everything under the sun and I'm hoping to see some good gains now that I'm back.

where did you go, Just? how's the shoulder after your rest?

Squats were good again this morning - 5 x 5 @ 75 kg. Depth felt a bit suspect on a couple of last reps, so something to work on before I add more weight I think. However, this is the first heavy squat day in a few weeks that I haven't failed a rep; didn't feel close to failure, even.

I'm climbing straight after work before cycling home with my heavy rucksack: I think I'll sleep well tonight.

I went to the US (Arizona). I had so much yummy food and I had plenty of desserts, too.

My shoulder has a new problem now... I have a pinched nerve. I don't know how it happened but I did all the driving and sitting in a chair or car seat makes it throb. I haven't done any back or shoulder exercises yet. I'll do Yoga With Adrienne and hope it helps.

Nothing too exciting today

Running intervals
Squats with bar only 3 x 8
Abductor 3 x 10 x 45kg
Adductor 3 x 10 x 35kg
Goblet squats with 5kg medicine ball 3 x 8
Lat pull downs (weight had worn off! About 35kg) 3 x 8

Today I managed to deadlift my body weight 60kg. I had the aim to lift in by the end of December so really pleased I managed it today.

Good session actually

Deadlifts: 1 x 8 x 20, 1 x 8 x 30, 1 x 8 x 40, 1x 1 x 50, 1 x 1 x 55, 1 x 1 x 60
Squats: 3 x 10 x 30
Hamstring curls: 3 x 12 x 20
Walking lunges: 3 x aisle x 12
Lateral squat walk x 3
Kettlebell swing 3 x 20 x 8
Hamstring bridge 3 x 12

I was a sweaty, grinning mess by the end of it

Nice Oogle. Sounds like a great session.

I'm feeling a bit directionless at the moment! I picked up my copy of 'Stronger, Leaner, Thinner' again last night and decided I'd just follow the 3x a week programme in there for 8 weeks starting today (I'd been doing a Nia Shanks programme that I downloaded for free prior to that). Started it today, but got a bit bored. All that resting in between sets. Hmmm. Guess I should stick with it a while longer. This is what I did, it was 'push and butt' today:

Warm up, etc
Incline bench press (barbell - 20kg) 3 x 8
Flat bench press (20kg BB) 3 x 8
Standing Shoulder press (15kg BB) 3 x 8
Side lateral raises (2 x 5kg DB) 3 x 8
Hip thrusts (20kg BB) 3 x 10

I felt a bit 'meh' at the end of that, even though I was lifting as heavy as I could. So I did a set of bike sprints (8 x 20s on 40s off) to get my endorphins going a bit.

Argh, everyone sounds like they're having good weeks.

I had to cancel this morning after spending yesterday vomming from both ends. I felt reasonably fine this morning, but with only 150 cals in me from yesterday, I figured the danger of fainting was high.

Have managed to eat today and am off to netball shortly. Fingers crossed that fainting is now abated.

I'm getting back into my routine after a week off. I know that you can't really lose gainz in one week but I still feel like easing back into it.

I have a new split. I was doing upper/lower, four times a week. But my shoulders were not dealing with stress of chest and shoulders on the same day, twice a week. I realised that I am happy with my upper body and want to build my glutes. So I'm doing lower body 3x a week. Upper body is now chest and back one day, shoulders and arms another. This will maintain the upper body, hopefully not irritate my shoulders, and give more attention to the glutes.

After the week off, the shoulder strain seems to be better. I do have a pinchy nerve thing because I had a 10 hour flight in coach, but the old pain has abated and the pinch problem seems to be slowly getting better.

Since you told me about Bret Contreras, Just (at least I think it was you), I've been following him on instagram - especially the progress pics he reposts. I look forward to hearing how you get on with your new split.

Excellent deadlift news, Oogle! You'll make great strides from here!

What rest intervals does your book recommend, Closet? Based on intuition mostly, I usually wait until at least my breathing has returned to normal. But if I'm not doing very long sets, or not lifting particularly heavy, I try to keep the rest as short as possible. Heavy deadlifts and squats definitely feel like they need a proper rest break though.

Upped the weight on bench this morning - managed 4 x 55kg then 4 sets of 3 x 55kg. I might have been able to push out another rep on at least a couple of those triple sets but bench is scary when it's heavy!

Hope netball wasn't catastrophic, Maid, and that you're feeling better today.

Just that's one of the reasons I decided to switch to the SLT programme as I found the upper/lower split 3 times a week I was doing before meant that my shoulders were also getting a bit tweaked.

Findo he says 2-3 minutes between sets. So, basically I was sitting around for more than I was lifting. I suppose because it was chest/ shoulders I wasn't really getting the heart rate up that much, even though I was lifting as heavy as I could. I agree that I feel I need more rest on the bigger compound moves like squats and DLs.

Anyway, my arms and upper chest are properly sore today, so I guess I was doing something!

No lifting for me today, my back is complaining after my first run post surgery! Pilates class instead

Hello! I'm wondering where you all stand on weightlifting gloves / pads? I've tried various ones but can't find any to suit me. I have small hands and wearing gloves seems to massively affect my grip.

Hi EssCee. I don’t both with gloves. But I’m quite a weightlifting newbie. I’m sure someone more experienced will give a more informed opinion.

That should say I don’t bother

I don't use gloves, although I do use hooks for deadlifts.

I have callouses and I don't really mind them. But I have never really cared about my hands being pretty. I do sometimes take a pumice stone to the callouses.

Same, no gloves here. Your grip should improve as your overall strength improves. Straps or hooks as Just suggests are good for heavier sets - I was using straps for heavier RDL sets but I've lost one now so I'm having to go without.

Liquid chalk is a wonderful thing if you haven't tried it. It's allowed in most gyms because it's not as messy as powder chalk and it helps my grip no end.

No gloves for me either. Callouses and chalk!

Got some good ideas here... thanks! Will check out hooks and liquid chalk...Yes, it's mainly for deadlifts. The callouses really irk me, especially when they get dry and start cracking off.

No gloves here either. I've really struggled with my grip and find my hands slip easy - I end up with my thumb touching my index fingernail and this makes me feel quite sick. This week I changed my grip to one hand over, one hand under (after weeks of telling my PT that I absolutely could not lift in that grip. Turns out I can ) if that makes sense? I found it much easier.

I'm coping with the callouses. I don't like them, but they're a great reminder of what I can do.

I haven't been to the gym since Tuesday. I've had some bad news about a dear friend and I just want to curl on the sofa and cry. I've decided not to go this afternoon but instead get up early and go tomorrow before taking my toddler out for the day. Husband has said he'll take him out on Sunday so I can go to the gym two days in a row, guilt free! Yay! Going for a complete cardio session tomorrow and legs on Sunday. I know it's upper body with my PT on Tuesday.

My head is a complete foggy mess as I've cried so much the last few days so I'm going to use tonight to sort myself out. I think if I went to the gym now, I'd just be staring at the equipment, without a routine in mind and it wouldn't be a good session. I'm cross with myself for not going today, but life gets in the way sometimes.

Oh Oogle. Hope you're resting tonight. Go and smash the fuck out of the world tomorrow.

Sorry to hear about your friend, Oogle. Hope your sessions at the gym help to take your mind off things.

I haven't made it to the gym. Friend died early yesterday and then my son ended up in hospital at 8am (he's fine, he couldn't put any weight on his leg at all but he's fine today). Today I've woken up full of cold again. Writing this week off and starting afresh on Tuesday.