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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:
Timmytoo · 31/08/2017 22:48

I use BodySpace. It's a brilliant app. You can choose workouts according to how you'd like to look. I did the Kris Gethin transformation which was how I lost 10kg. You can also save them to the built in calendar or just choose when you're at the gym. It's a really good app. Another good one is the Nike training one.

Both of these really help manage splits and push you more than you would on your own.

NC4now · 31/08/2017 23:08

Mulch I do cardio x 3, strength x 2 weekly. Usually have Weds and Sat off. sometimes skip Friday night cardio too

JustGettingStarted · 31/08/2017 23:19

I do an upper/lower split. I either lift 6 days a week or 4. Lately, it's been more 4 x a week. This week I'll have done 3x lower body, 2x upper and one day swimming.

FindoGask · 01/09/2017 04:56

Currently I do weights 4 x per week, which for a powerlifting programme isn't unusual. I also do cardio 2 x week. One day on, one day off lifting is ideal for me, I'm a bit older (40 next year) so need that extra time for recovery.

I alternate squats and deadlift days with bench every day and then two or three accessory exercises at the end (accessories focus on muscles that aren't central to the main lifts) So a day might look like
Heavy squats
Bench press
Pause squats
lat pulls/shoulder presses

Or

Spoto press
Deadlifts
Floor press
Back extensions/rows/planks

So there's not a 'split' as such, pretty much every day is whole body, just to different extents.

FindoGask · 01/09/2017 05:02

I used to use creatine too but didn't notice much of a difference tbh, and I like being supplement-free now. Apart from a chocolate protein shake I make after the gym in the morning, just because it's handy and I like it.

Original poster
MaidOfStars · 01/09/2017 08:53

Today:
Trapbar deadlifts with tiny plates (big ROM).
Squat presses.
Pull ups + tractor pulls (that's my own made up name, I think - my trainer loops my hips into a band and I have to drag him around).

One of those wipeout days where you end up staring into space all afternoon.

OP posts:
Original poster
MaidOfStars · 01/09/2017 08:54

Oh, I did a couple of sets of lat pulldowns at the end...

OP posts:
FindoGask · 01/09/2017 10:26

New style deadlifts -
5 x 3 @ 70kg
2 x 3 paused @ 50kg
Felt a lot harder than that. Videoed them for the coach - they looked OK but I now realise I was concentrating so hard on getting my back nice and tight I forgot about my hamstrings, so essentially I was all back and no legs.

Relearning things is hard.

Then accessories:
4 x 12 hamstring curls
4 x 12 face pulls
5 x 30 second planks
4 x 20 thrusters with 24kg kettlebell
Assisted pull-ups and dips superset - 4 sets of 5 each
Shoulder superset with 6 kg dumbells -
3 x 10 lat raises, bent over flys, front raises.

Original poster
MaidOfStars · 01/09/2017 10:44

Ooh, did I miss you changing deadlift as well?

OP posts:
FindoGask · 01/09/2017 11:17

I wouldn't be surprised if you did - I do bimble on! This is all resulting from the 1:1 I had with the coach.

For the deadlift there's been minor tweaks in my starting position - my shins are closer to 90 degrees from the floor which means hips are higher. The major change is in getting my whole posterior chain really tight in the starting position rather than just having everything in the right place, if you see what I mean. Before, I'd brace my core, but I think I was mainly using my quads to get the bar to clear the floor.

Cantseethewoods · 02/09/2017 09:52

Ooh, a weights thread. Can I hop on, albeit I've only got 3 weeks till a foot operation which will pretty much put me out of action for 3 months? I do strength work 3-4 times a week - less in winter as I do more trail running, and more in summer when it's too hot to do much running. Today:

Back squat: 4 x 6 reps at 60kg, accumulating total of 10 neutral pull ups in between sets.

EMOM 12 mins : Alternating 10 front lack lunges with KBs, 10 Romanian DL with DBs

AMRAP 6 mins: 1 armed KB swing, reverse cable fly
AMRAP 6 mins: front delt raises, cable row
AMRAP6 mins: Single arm DB press, 1 arm ring row

Accumulate 2:30 in a hollow body hold.

JustGettingStarted · 02/09/2017 10:06

You can do a ton of upper body work while your foot recovers!

Cantseethewoods · 02/09/2017 10:17

Yeah- that's what I'm thinking. I'm gonna be like Lieutenant Dan in Forrest Gump! the only issue is I can't full weight bear at all (crutches for 3 months) so I wouldn't even be able to do pull ups due to the drop down. I need to really forensically examine the weights machines and figure something out

NC4now · 02/09/2017 10:23

I split my training into legs and upper body too. I take a bit of recovery on account of being old and hypermobile.
Bit worried about my back this morning. Something's not feeling right. I'm due to do cardio today so I might do stairmaster and some battle rope intervals then have a nice swim to see if that eases it off.

FindoGask · 02/09/2017 15:06

Bodypump and Kettlebell class doubler this morning. I haven't done bodypump since before I started weight training - I'm much beefier than I was then so I thought it would be a piece of piss. Wrong! Can't use my arms now.

FindoGask · 02/09/2017 15:16

Hope you work something out, cantsee! What are you having done to your foot?

langkaw · 02/09/2017 15:17

Hello all!

I'm doing the push pull legs programme and I love it.

I've moved from heavy/low reps to a more body building style work out this year. High reps/short breaks. It's made such a difference. Although I miss lifting heavy. Does anyone here mix it up?

I also do no cardio whatsoever!!

FindoGask · 02/09/2017 15:43

Hi langkaw! What sort of difference do you feel your change of style has made? Are we talking overall strength or aesthetics or general conditioning?

langkaw · 02/09/2017 15:59

I think aesthetic: leaner and more muscle growth. By doing lots of high rep isolation work I actually feel a burn that I didn't get from low rep/explosive work.

I do 4 sets of 12 for each exercise and 4/5 exercises per muscle group so it's a lot more volume than I was used to.

langkaw · 02/09/2017 16:00

I'm too scared to test my 1RM now though! I'm sure it must be a lot lower?

FindoGask · 02/09/2017 16:12

yes - the burn! - I hardly ever feel that with compound lifts even at max effort.

I like a lot of volume too; I can see myself gravitating more towards that after the next two months.

langkaw · 02/09/2017 16:14

The Doms are much worse though. I even get doms in my upper body which I've never experienced!

FindoGask · 04/09/2017 10:19

Sqwatz and bench this morning:

Back squats
4 x 5 @ 65 kg
3 x 4 @ 55 kg paused at my sticking point (just coming up out of the hole)

Bench:
5 x 4 @ 50 kg - felt reassuringly good. I'm going to learn more about how to get some glute and leg drive involved on Wednesday.

Then
4 x 12 standing lateral raises
5 x 10 lat pull downs.

Original poster
MaidOfStars · 04/09/2017 11:38

Sqwatz
This is soooo a thing now. Grin

5 x 4 @ 50 kg - felt reassuringly good. I'm going to learn more about how to get some glute and leg drive involved on Wednesday
I can only manage three sets at 30kg-ish! And that's using a lot of leg and arse (although perhaps not correctly).

OP posts:
FindoGask · 04/09/2017 12:26

haha I know! I just like the way it looks. It's somehow more expressive spelt that way.

I think any use of leg and arse in a bench press is to be commended. In powerlifting rules the only stipulation for lower body is that your arse stays in contact with the bench, even if minimally. Oh, and you have to keep your feet on the floor too.