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.

If you know can do 10 reps at 40kg, then try 50kg and see how it goes. Take a long rest between these sets (3-5 minutes) so you're testing your full strength.

Apparently, women can sometimes go from 5 reps to none. That is, they can do 5 reps at very close to the max, then fail to do one at the next increment. There are a few theories about why that is. But if you do 5 reps and feel that a 6th would sacrifice form then rest 5 minutes and put as little extra weight on the bar as possible and try again. If you get 2 or 3, you're close enough.

Closet If I'm building to a 1 rep max I would get super limber, then do a warm up set (so easy 8), then 5, 3, 2,1,1,1.... However, the trick is to not do so many singles that you exhaust yourself so you need to use the calculators as a guide to where to aim it. That said, the 3:1 ratio varies a fair bit, depending on power vs strength/endurance. My deadlift 3 rep is pretty close to my 1 rep because if I can get it up the first time, I can do 3, but my power is a bit shit so I cant get massive weight off the floor for 1.

Also, I might let myself use the cheats, like the wrist straps, if I'm primarily testing strength rather than grip.

Great - thanks so much for that.

Quick session this morning

• 4 x 10 DB bench press. Finally made the jump to the 35lb DB and it actually felt ok.
• 3 x 10 front raises 5kg alternating with 10 tricep dips. I need to up the weight on the raises but next weight is 7kg so may have to bring reps down
• 3 x 10 leg extension 50lb

3 x 10 lat pull down 63lb

4 x 12 leg press @ 200kg
4 x 10 back squats @ 50kg
4 x 12 unweighted lunges
4 x 10 leg extensions @ 40kg

If I can get up the stairs at work tomorrow morning, it will be a blooming miracle!

Impressive leg press numbers, Tomorrow! Especially for 12 reps!

The last couple have wobbles, admittedly! Was suggested I increase the weight and do less reps, but that thought scares me

Damn! 200kg!

I started back on creatine at New Years and today I could definitely tell it has kicked in! I did 5 x 5 sets of squats, barbell rows, OHP, and Bench press, as well as 3 x 5 of deadlifts and 3 x 5 on the assisted pull-up machine. I did ALL THE EXERCISES and felt like I had a ton of energy.

I felt the same today Just - did bench press, shoulder press and tricep push-downs, then 15 mins incline treadmill. Best session in ages

HAd a leg day with the PT this morning. I would be surprised if I can walk tomorrow too!

Did 20 mins of banded walks, various ones.

Then on to squats 4 x 12 50kg, same on deadlifts, then deadlifts with 15kg dumbbells, normal and straight legged, 3 x 10 reps of each, hip thrusts with 50kg barbell 3 x 12 reps, then some glute stuff on all 4s. Had the band on for the whole hour and I’m sure there are a few things I’ve forgotten. Could barely move at the end of it.

Got another session booked tomorrow but definitely no legs!!

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?

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!

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.....

I hope you can shake that migraine!

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.

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).

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!

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?

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.

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.

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

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

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.

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!