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Original poster

Weightlifting people, here! Ongoing chat thread...

936 replies

MaidOfStars · 22/08/2017 15:15

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.

OP posts:
Johnnycomelately1 · 05/02/2018 04:59

I have done literally nothing for more than a week due to full on work trip and man, am I feeling it? Crawled back in this morning for a quick session before work.

  • 3 x 10 40lb DB bench press
  • 3 x 10 front raises (5kg) alternating with 10 tricep dips off the bench
  • Accumulated 15 neutral grip pull ups
  • 3 x 10 70lb leg extension.
TimeIhadaNameChange · 07/02/2018 11:28

This is a no doubt a stupid question, but what can I do with hand weights at home? Could someone suggest a few exercises for me, please?

I have 2 1kg ones. I go running three times a week (a very new pastime) and I was thinking I should do something else as well. I bought these weights a few years ago, but have never really used them. I know they won't do much, but I'm assuming they'll be better than nothing.

Johnnycomelately1 · 07/02/2018 12:31

Tbh, you'd need to do so many reps with a 1kg weight to build any muscle that the negative impact on your joints would be greater than the benefit of the exercise. Sorry to be blunt. I guess there are certain pilates exercises that you could make harder by using the weight (and pilates is very effective), but you can normally achieve the same by amending your position (eg legs bent to straight etc).

You can also benefit from doing body weight exercises such as plank, press ups, squats, lunges, mountain climbers, burpees, tricep dips off the coffee table etc. You can also buy pull up bars for a few quid off Amazon.

FindoGask · 07/02/2018 14:02

Yes, agree with Johnny - bodyweight exercises would be better. There's a lot of strength work you can do without lifting a single weight. I used Mark Lauren's "You Are Your Own Gym" for ideas when I was working out at home.

Johnnycomelately1 · 08/02/2018 05:02

So, been keeping on keeping on this week. A few sessions in the home gym plus PT on Tuesday and again tomorrow. Been upping my weights a bit and my feet are getting better so have managed to add DB snatch, deadlift (low weight only) and leg press (again, low weight) into the repetoire. Going to attempt a KB swing tomorrow!.

This weeks highlights

10 x 3 DB bench press at 40lb (so 80lb total)
10 x 3 single arm seated shoulder press at 25lb
3 x 20 DB snatch at 30lb
10x 3 leg extensions at 75lbs (my quads were on fire by the end)
Managed a 1 rep max supinated PU with a 12kg weight on the belt
Managed 2 pronated pull ups on the rockclimbing grip

Also, I really need to strop eating. My "build phase" is actually just me eating a load of crap Grin and while I'm definitely building muscle I'm also turning into a porker.

Johnnycomelately1 · 09/02/2018 02:41

Well that's me down to earth with a bump. Started deadlifts with my PT - Romanian using a 24kg KB so nothing hardcore. Was really struggling to brace my midline. Dead lifts used to be my USP- waaaaaaahhhh!

(had a muffin to cheer me up- FML Grin)

FindoGask · 09/02/2018 10:34

Boo, Johnny! I'm sure you'll get that brace back. It's tough when lifts that had been old friends turn against you!

I've started doing touch-and-go deadlifts for my heavy sets, to try to break through my own plateau - they're slightly easier because obviously you're not pulling from a dead stop each time which means I can do more reps.

MsMartini · 10/02/2018 09:25

I've just started doing deadlifts - what are touch and go ones? I got up to 55kg this week and they are starting to feel less weird (I prefer squats).

FindoGask · 10/02/2018 10:20

A strict deadlift is lifting the weight from a dead stop - so if you were doing a set of reps, you would let the bar rest/come to a complete stop on the floor between reps, whilst you reset your position and pull again.

With touch and go deadlifts you don't let the bar rest on the floor between reps - you're just touching it down and then immediately initiating the next pull. Most people can do more reps at a given weight with touch-and-go, because the initial phase of the lift, where you're overcoming the inertia of the dead weight, is only a factor in the first rep.

MsMartini · 11/02/2018 09:58

Oooh thanks, that's really clear. I am not touching down at all.

Johnnycomelately1 · 11/02/2018 10:49

That’s a Romanian deadlift

MsMartini · 11/02/2018 11:02

Yep, thanks. Got it now.

Oogle · 13/02/2018 13:36

I've been too busy to post but still very much here and reading! Sounds like you're all doing really well!

I've been concentrating on arms with my PT but we're back to the usual routine now so a legs session today - it's going to hurt tomorrow!

Squats 1 x 10 x 20 followed by 5 x 8 x 30
Hamstring curl 2 x 12 x 25 followed by 2 x 12 x 22.5
Single leg squat 3 x 10
Hamstring bridges 3 x 10
Glute bridge (10kg) 3 x 10
Walking lunges 3 x aisle with 10kg
Finished with the treadmill on 15%, switched off and I had to sprint for 12 seconds to move the belt, rest for 30 x 5.

It felt good. I've had a week off and I'm now itching to get back into it. Need to up my cardio so planning a cardio/upper body mix on Thursday.

FindoGask · 13/02/2018 18:33

Looks great Oogle!

My own news is that I'm going to switch to following a programme, having previously extolled the benefits of doing my own thing. Which I is all well and good but even though my squat has come on, I've not seen any significant progress in my deadlift or bench for ages now and it's starting to really get on my tits. So I'm going to run Wendler's 5/3/1, make myself stick to it for 3 months, and see what happens. There's an app I've downloaded on my phone.

I'll be lifting 4 days per week, which is the same as I currently do, but each day will focus on one lift (back squat, bench, deadlift or overhead press) with up to three accessory exercises. It looks like I won't be doing anywhere near as much volume as I do currently which is probably for the best - be done and dusted in an hour.

Johnnycomelately1 · 14/02/2018 16:28

Good luck findo . interested to see how that works out. My personal feeling is that own scheduling works fine up to a level and for body building work, but following a programme is needed once the gains start getting harder and more incremental. I definitely need to get more structured but kind of just marking time at the moment until I get properly back on my feet. Cannot wait to get back into the big compound lifts ( except front rack squats because they suck).

MsMartini · 17/02/2018 09:11

Do you guys wear gloves for weightlifting and if so any recommendations? I have a cheap pair from Decathlon which I wear for deadlifts but it still hurt yesterday!

Johnnycomelately1 · 17/02/2018 14:55

I don’t wear gloves (CrossFit gym thing) but I used to and found them all to be much of a muchness. What grip are you using for deadlift? Beyond a certain weight hook grip is better and I often also use a mixed grip. Otherwise you could consider using straps. Deadlift is really hard on the grip as it’s one of few lifts where the weight massively tests grip strength on longer sets.

Strongbeatsskinny · 17/02/2018 16:01

@MsMartini gloves do hinder your grip bare hands and chalk embrace the calluses I say. Although I do own a pair of versa grips they don’t get used very often

MsMartini · 17/02/2018 19:10

Thanks both. Have only just started doing deadlifts and use a mixed grip (I think - one overhand, one underhand?). I wore gloves for the first time yesterday and think they helped but also quite like feeling the bar....I wear my calluses with pride Smile but am doing some negative chin-ups as well and find if my hands hurt I come down faster...

Johnnycomelately1 · 20/02/2018 05:10

By "negative chin ups" do you mean you start at the top and lower yourself slowly? If so, yes, that is a bitch on your hands. I'd maybe wear gloves for that and not for the deadlift.

Had another go at deadlift today and just a little tweak to positioning ( PT told me to focus on pulling my pecs together) means I can now brace perfectly (this is why I pay him Grin) so managed 3 sets with a barbell and plates - nothing crazy as I need to keep my weight quite far back to avoid damaging my surgery, but pleased to be back on it. Also managed press ups- woo hooo!!! Seeing consultant on Thurs and really hoping he'll allow stationary bike and ergo going forward. My cardio is sooooo crap now.

JustGettingStarted · 20/02/2018 05:37

I find that with regular deadlifts, resetting means that the weight/grip matters less as my hands won't fatigue faster than the rest of me. For Romanian deadlifts, I have to use hooks (like straps, but even better) if I want to go heavy.

I took last week off because I went on holiday. I have two weeks left of the barbell program I'm on and then I will go back to the upper/lower split where I was more flexible with the exercises. That means not having to stress about the squat rack being available.

MsMartini · 20/02/2018 07:58

Johnny and Just, yes, I jump up and then lower slowly, with as long a hold at the top as I can. I can only do one at a time though and crawl off into the corner to recover. My deadlifts are Romanians, sorry should have said that - only just started doing them but the weight has increased quite quickly. Most people at my gym seem to use gloves.

Well done on your bracing and press-ups, Johnny!

Strongbeatsskinny · 21/02/2018 20:29

A negative chin up correctly performed is jump up hold a few seconds and lower in 15 to 20 seconds 😉

MsMartini · 21/02/2018 21:36

Yes, sorry, I have been holding.

Johnnycomelately1 · 12/03/2018 06:14

Hi All

Just giving the thread a bit of a bump. How are we all doing?

I am getting stronger and fatter Grin every day

Hopefully getting signed off by doc in 3 weeks so can start cardio again and get some weight off.

In the meantime I've been getting some gainz on the upper body, particularly bench press, shoulder press, dips and pull ups. Not much bar work as I find it too hard on my feet still.