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.

Solid start, Luxembourgmama! Back squats were always my weakest lift but with practice they have got better. I'm sure you'll be at 65kg in no time.

Ollivander I had to google cauda equina. Sounds an awful experience. Never used a trap bar but I can see how it would protect your back much more.

I'll have a look about, MsMartini! "Simply" might be a bit of a stretch because you likely won't find two sites that totally agree with each other.

To start you off - To my mind, there's your standard deadlift - two subtypes of this: sumo and conventional stance. Many debates about which is best for which body type.
Your standard deadlift can be varied with:
-defecit deadlifts (having the bar nearer your feet, either by using smaller plates or a low platform for your feet)
-pause deadlifts (pausing on the way up)
-touch and go deadlifts (not letting the bar come to a complete rest between reps),
-block deadlifts (opposite of defecit deadlifts)
-Halting deadlifts (similar to pause deadlifts but you lower the bar to the floor after the pause and then do a complete rep)
-Then variants with bands and chains on the bar, to increase the difficulty at different points of the lift.

Then you've got two other main types of deadlift
-Romanian deadlifts: basically you start from the top, lower down towards the floor by pushing your hips right back. When your hips have gone back as far as they will go and you've got maximum hamstring stretch, come back up again
Straight-leg deadlifts - similar to Romanian but with a straighter leg and less hip hinge - bar doesn't stay as close to your body.

All these are mainly barbell lifts but you can do them with dumbbells or kettlebells too.

There's also one legged deadlifts which I usually do with dumbbells - these are great for working on imbalances - most of us will have a stronger side.

Findo, that's really helpful, thank you.

Really glad I found this thread.

I lost 14kg with a trainer a couple of years ago - mainly weights and some body weight exercise stuff.

Put on 5kg of that since and trying to get it off using my fittness pal and one upper body, one lower body and one cardio session a week.

Body is used to all the workouts trainer gave me. Is there a good website for getting more? She gave me superset exercises which I liked.

I often use a trapbar for deadlifts. It's much more fun than a barbell

Findo, what a great summary

Findo thanks. I'm bored of normal deadlifts.

Hi All,

Glad to have found this thread. I'm getting back into training since the birth of my second child. I did keep lifting weights through both pregnancies, but dropped some lifts and with lower weights and intensity. I did struggle to get to the gym in the early baby days - well really the first 6 months, but was doing basic body composition workouts with dumbells and kettlebells in the back garden. "Baby" is now a year old so I'm able to make time to train properly again and I'm loving it.

I'm doing a mixture of body comp type stuff and also a bit of Olympic lifting. I'd love to compete in a small Oly lifting event (vets) in about a years' time. I am not strong by any means and my build is all wrong for Oly lifting (tall, long limbs), but I enjoy it and want to give myself a goal to work towards.

Last workout:
Snatch grip push press 5 x 5
Back squat - top 8 at 8RM, then 4 x 8 @ 90% of 8RM
Chin ups 3 x 3

Re the wrists - lifting straps might be a workaround, but won't build strength. I use them for some stuff. Mixing your grip too. If you have small hands using a ladies bar (if you don't already) should be easier. For strengthening grip - try using a fat grip bar if your gym has one. You can get rubber fat grips that go over a regular bar or dumbbells too.

Sippingsipsmith I like Stumptuous as a starting point for basic workouts. I'm sure there are lots of other options, but these are fairly no nonsense workouts. stumptuous.com/category/training/workout_ideas

confused If you're bored of normal deadlifts you're officially bonkers, you could try landmine deadlifts. They really help me refocus as long as I don't ram the bar into some rather delicate areas

I also vary sets within a session. First set will be max weight for 8-10 singles - release bar, stand upright, brace, lift. Then maybe second set will be 3x3 touch and go. Lose a bit of weight for 10 touch and go in the third.

Elle would love to do more Oly lifting. I did a bit during my brief crossfit experiment and really liked it, though I'm terribly uncoordinated!

Could someone help me with a question on deadlifts, please?

They are something I've only done a couple of times with my PT, but today we used a barbell incorporating a cage, rather than a straight bar. While I quite liked them and felt I got a lot out of it, could anyone tell me what the differences are between the exercise done with each bit of kit? The one today felt more like a squat, if that makes sense?

Sounds like you used a trapbar/hex bar. You stand in the middle of a metal hexagon and the grips are neutral (palms facing towards your body)?

I use this for deadlifts.

Basically, you shift the centre of gravity further back. This means you are lifting directly up the line of your body, rather than having a distinct forward lean, which means you naturally engage more help from your quads/glutes. This means you can usually lift more weight using a trapbar.

My trainer always says they are a crossover between deadlifts and squats.

Oh, I would add that trapbars put less stress on your spine too, so really good if you have any niggles in your lower back.

That's exactly it, maid, thank you!
I think you're right about being able to lift more weight - although it was the first time I'd done them, and I thought she'd made a mistake with the weight, I managed 5 sets of 8 at 50% of my body weight.

And could have added weight. Which I admitted, and will have to suffer for next time!

My PT's fave question:

So, , from 1-10, how hard was that?

In my head: Say 9, say 9 goddamit. You know what's going to happen if you say 6.

I'm off for a sports massage tomorrow night as recommended by my physio. Cannot wait
My back, piriformis, glutes etc are a lovely combo of weak and tight post surgery.
Gym work at the minute is mainly trying to strengthen core, do some light weights and correct imbalance between my right and left side
I threw a hissy fit in the gym the other week because some wanker had left 200kg loaded on a machine I needed and I physically can't lift 25kg plates yet. Thankful to nice gym staff that cleared them for me

Maid, I laughed out loud at that. Mine does the same - even last week, when I was pretty much breathing out my ar$e, when she asked "on a scale of....", why did I say 7? I knew exactly what was going to happen for the last two sets!!

I do sometimes wish I had a PT. I've never have a problem motivating myself to go to the gym, but I'd quite like someone to push me a bit further sometimes. Plus instant feedback on form would be good. And someone to spot me on bench. I'm still way too shy to approach any of the other regular gym rats and ask them, though I'm on nodding terms with most of them now.

I used to have a coach who offered monthly 1:1 sessions as well as weekly feedback on videos i would send, and that was helpful. Might start it up again when my finances are a bit more stable.

Ollivander there's a special place in hell reserved for people who don't re-rack their weights. Though I get almost as cross with people who do re-rack but put all the plates in CLEARLY the wrong places.

That looks great toellewithit will have a proper look tomorrow. Also came across LDN muscle bikini workout program today which looks good but £££.

What do you all use to keep track of your weights, pbs etc? I use a spreadsheet, but keen on getting an app, any suggestions?

I use fitnotes (android).

A battered notebook with coffee stains on the front. Going to take a look at fitnotes though.