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.

I usually life 4x a week and have been running 1x a week. I ran 10 k this morning and strained my calf and had to limp home!

I've never done that before and am questioning whether lifting has made my muscles much tighter so maybe running isn't compatible with lifting? I'm also wondering when I can leg day/ run next?

I usually lift not life!

Unless you did legs a day or 2 before you ran 10k the lifting wouldn't cause a strain.
Normal cause of strains are not warming up properly or over exerting the muscle ( such as uneven ground etc)

Rest the muscle and do gentle stretches to get it repaired. Could be from 1 week to 6 weeks depending how severe the strain in. Give it a few days and you'll know when it's right again

@NT53NJT thank you. The not stretching enough I think is the culprit you're right. I'm really annoyed with myself!

How is it feeling now the muscle isn't full of blood and lactic acid? Sometimes the "injury" can disappear once the pump has gone

Penguin, yes a squat rack is what you need for heavy squats. And ideally a spotter/partner if you are new to it. I also practised using Bulgarian bags which are easier to get on and off your shoulders.

@MsMartini spotter isn't required on a squat rack. They have the bars at the side so if you can't handle the weight you just drop and the bars catch it. I can't see how 1 spotter would help . If you're going super heavy and need spotters then you need 2, 1 for each side

Hi everyone, sorry to hijack the thread but looking for some advice please!

I'm going to be working in London for a few months during summer and I'm keen to get back into the gym. I joined a powerlifting club not long ago and have been going once a week, doing the traditional lifts. We share racks between 3 of us and there's one coach for 3 racks, if that helps give some perspective. Currently managing 45kg squat, 30kg bench, 60kg deadlift, overhead press 25kg. Apart from that, haven't really done anything as been super lazy/busy.

Wondered what's the best way to go about getting started on my own? I can't really afford a personal trainer but never really know what to do on my own at the gym. Think I have a better idea now due to the powerlifting club but honestly I'm still kind of scared to walk into a busy gym and make a fool of myself trying to adjust a squat rack etc Also find that I don't push myself at all when I'm on my own, I get terrified I will drop the bar on top of me while benching or whatever.

Basically, I'm just an anxiety ridden nervous wreck when it comes to gyms I really enjoyed the powerlifting stuff but I'd also like to branch out a bit more if that makes sense? Use some of the machines and do some more isolated movements.

Is my best bet just to fork out for a PT for a few sessions, get the hang off everything, learn how to format some kind of routine for myself and then go solo when I feel more comfortable? Do PTs even take on short-term clients (probably be looking for 4-6 sessions max)?

Or would I survive with just choosing a basic gym, doing the induction and asking how all the machines work, how to set up a rack etc. and following some kind of programme, looking at youtube for form tutorials? Think you can find decent ones online, someone recommended PWR to me but honestly I haven't looked at any yet.

Sorry for being completely clueless, and huge thanks to anyone who managed to read through this rambling crap of a post!

Yes, absolutely. That's why I said partner too - I always do heavy squats with a more experienced partner, watching form, helping re-rack, etc. At my gym, it is not uncommon for the regular lifters to ask each other for a spot if they are going up a weight. Some and some of the PTs put their arms under the lifters' armpits, for example. Anyway, I'd never have started without a partner.

They have the bars at the side

Not necessarily - a lot of more "garage" style gyms/ Crossfit boxes don't have the cage style racks because they are a PITA to move around quickly and take up a lot more space than a basic rack. In that case it does make sense to have a spot on heavier sets. An alternative is to squat using a front rack position (just google/youtube front squat) as then you can just bail the bar forwards if you need to. They do hit the muscle groups slightly differently and tbh it's not the most comfortable position (bar rests against your throat) but it's an option.

Bootstrapper I would just find a gym that allows walk-ins/ short term memberships and do my own thing. It sounds like you know how to do the basic lifts so just focus on those and then google some accessory work to complement it - if you're on Instagram I find AchievefitnessBoston really useful. Alternative is to find a Crossfit place that allows open gym (i.e. you just pay to use the gym when there's no class on) or do the class (again most allows ST memberships and walk ins).

Also, don't be embarrassed to ask if you're not familiar with a piece of equipment. I've been lifting for some time but I'd never seen a Smith machine before about 3 months ago.

@bootstrapper Can you explain the situation to your current coach and ask them to talk you through setting up the squat rack for squatting and bench for press so that you feel a bit more confident? They might be willing to write a programme for you for the time you are not there, especially if you plan to return.

Many gyms have a squat rack, bench, and space for deadlifting these days. If I am going to a new gym and am I usually email ahead to check.

If you post where in London you are going to be I might be able to suggest a gym.

Somehow managed to completely miss these replies, sorry! Thank you both for the advice.

My current coach has actually been away for a week or so as his mum just recently passed away so I don't like to harass him at the moment asking for help. I may text him in a few weeks to ask for his advice though, but really want to get started on my own.

CrossFit looks great but the membership fees are a bit too much for me unfortunately. I might go along to one that offers a free taster class just to see what it's like though.

@erinaceus - I'm going to be in Clapham Junction. I do intend on going in the morning before work - I may be being too optimistic there though! - so anywhere around Victoria/central London area would be okay too. If you have any recommendations for a gym, that would be hugely appreciated! The commercial ones (pure, easygym etc) seem like a good option to me, the memberships are cheap and flexible, plus I'm likely to be working unpredictable hours so 24/7 opening is a plus. I'm not sure if they'd be far too busy though. I'd be happy to go to any gym though, provided I don't get stuck into some long membership contract (only there for just over 3 months) and it's not going to break the bank, budget is probably £60/month tops. May splash out a bit more if there are any gyms you think are really worth the fees.

Again, huge thanks to you both for your help!

@bootstrapper I am a North of the river person so can't think of anywhere specific around Clapham Junction or Victoria - sorry not to be able to help. I have used the payasugym for temporary gym passes many times and I like it, or, yes as you say, one of the budget chains might work.

Sorry to hear about your coach

Another resource for advice on form is Starting Strength by Mark Rippletoe which goes into a lot of detail on each of the lifts. He's a bit dogmatic in his approach, but his instructions are clear enough.

@erinaceus Thank you so much for all your help! Never heard of payasugym before but looks like such a handy website, I travel quite a lot for work so it could be really useful for me.

I was actually looking at One Ldn today, it's double my budget but their classes look really good - if a little infrequent/awkwardly timed for me. They have a £20 introductory offer so I think I will sign up for that and hopefully make it to their beginners weightlifting class plus a few others. Ideally then I'd have more confident/knowledge to follow a programme or just wing it in one of the budget chains.

So as I said in a PP I had not been going to the gym and I didn't enjoy it.
My training partner has returned from his holidays and tonight was the first time we'd trained and I must say I LOVED it.
It's so much better with someone at a somewhat even keel to yourself . Hopefully now I can kick on and continue the training and enjoying it.

Hope you've all been training hard and enjoying it 💪👌

NT, GO! I am fairly new to all this and in my 50s and have a training partner. Definitely enjoy sessions more and get more out of them.

Well, the week of reckoning arrived. 1 rep max and other testing -

Benchpress (strict- no arch) 65kg up from 60kg in 8 weeks. Failed 66kg mid way.

Deadlift: 125kg up from 105kg. Original target was 130kg but that was probably a little ambitious and I decided not to attempt as form was breaking down at 125kg.

Strict press: 45kg (up from 44kg). Happy as hadn't trained it.

Push press: 55kg - hadn't tested/ trained this for 2 years but failed 55kg trained then, so happy to see the gains transferring.

Supinated pull ups : 10 to fail (from 6)
Pronated pull ups: 6 to fail (from 4)

Happy days- off home for 5 weeks now so will just do whatever I can, but happy end to the "year" (for some reason I always view this as the end of the year when the dc finish for summer).

Happy Summer Lifting to All. Don't forget to get your guns out for public admiration

That's Great that you've managed to improve 👍
Too hot for me to do 1rm. I'm knackered from work lol

Oh hello lifty people, I'd like to join in please.
I've been lifting for a few years but have just started following StrongLifts 5x5 as a way of keeping me consistent after a period of illness / injury.

I'm really enjoying it so far but I'm getting to the point where the lifts are a bit uneven - it felt like I came close to failing on my OHP yesterday at just 35kg (need to work on that!), whereas my deadlifts are only up to 60kg, so not really challenging yet as my 1RM was 130kg when I tested it last year.

I've invested in a belt which makes squats and deadlifts much more comfortable as I've had problems with lower back injuries in the past. I'm now thinking about wrist straps to help with deadlifts as my wrists are usually the first to go, even if everything else feels fine.

Welcome.

5x5 training is awesome. I do 3 weeks of 5 X 5 then 1 week of higher reps and it works a treat

How is everyone doing? I got my second chin-up so am pleased with that but haven't been able to do much lifting recently.

Well done 👌🏻
Having a nightmare me, got tough mudder in September so I'm going to have to pull my finger out soon

Why a nightmare, NT? I am doing a muddy race in September too!

No motivation lol. Went swimming this morning though. Ah cool, you doing the Manchester one?