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.

Maid I do touch and go only rarely these days. Power off the ground is my main issue, so although I find resetting between reps a lot harder, it also benefits me more overall. But I love getting to do them occasionally because I can bash out more reps and I find it easier to keep good form through the whole set. I think if my weak point was locking out at the top of the lift they would be more useful for me.

My feedback from the coach said that I wasn't bracing hard enough on that rep, and not leading from the chest like on the first and second reps. Basically getting fatigued and not resetting right. Now I watch it back again I can see exactly that - so useful to video yourself, even though I hate it!

I had similar realisation re: calorie surplus. I think it's something female lifters in particular can struggle with, judging by the bodybuilding.com boards. Hurrah for chest/back gainz!

I'm slightly annoyed by the way my clothes are fitting. I did focus on shoulders for a while. I think I'll switch my focus to my bum for a while and just maintain my shoulders.

I did focus on shoulders for a while. I think I'll switch my focus to my bum for a while and just maintain my shoulders
My current measurements are 29/24/34, with a natural pear shape thing going on (the 34 is measured well below my hips, my widest point being the bottom of my arse + top of outer thighs). Shoulder/chest/back gains are balancing me.

What's your natural body shape?

judging by the bodybuilding.com boards
They are scary as anything over there. Brutal.

maidofstars I'm an apple. So rectangular when I watch my waistline lol.

I have fat in my flanks, which means my booty gains aren't as obvious as they would be if I had a narrower waist.

I'm not willing to lose more fat as then I'd lose what breasts I have and my face would be drawn. My waist is less than half my height and my stomach isn't too bad so I'm just leaving it alone.

Just back from my session with the coach. As predicted he totally demolished my bench as well - hitherto my most beloved lift - and several of the accessory exercises I thought I was doing right. But I've come away feeling really energised, because I've a clearer idea of my strengths as well as my weaknesses now - and he taught me a variant of the Valsalva manouvre which has helped my brace no end.

That sounds reallly positive, Findo.

Let's talk about bracing/breathing then.

Most exercises: I exhale pretty much fully, then clench (the clench has become stronger as my abs improve, and bracing makes my abs stronger - nice feedback loop).

Squats: I inhale and force my body against the vest I'm wearing.

Is it normal to have different brace techniques for different lifts?

Do you inhale o the way up from a squat MaidofStars? I'm pretty sure I exhale but will have to pay more attention the next time I squat.
Thanks to the person who mentioned arching their back and using feet / arse / legs on bench press - I was feeling very weak today (am training for a 10K run and am struggling) but I managed to at least complete my bench press reps by using a few tips from you lot. The same can't be said for my deadlifts though, was embarrassingly crap today.

I always thought you were supposed to exhale on the work I.e. on the way up from a squat but I do tend to kind of hold my breath and use it to strengthen my core.

For squatting, deadlifting and benching I take a deep breath in, sort of push it down to my stomach, and then hold that breath for the entire lift: that's what I've always been taught to do. The idea is to increase intra-abdominal pressure, which is thought to support the spin - and definitely helps you feel more solid and stable. When people talk about bracing in powerlifting that's basically what they mean.

For other lifts I find I tend to use different methods for different exercises and I've no idea whether those are right or wrong.

thought to support the SPINE, not the spin.

I hold my breath, too, on heavy compound lifts. Exhale on the lift for smaller lifts.

I am into gym memberships like some women are into shoes . I have a nationwide membership to PureGym, because I travel a lot for work. I have a membership to The Gym because some places don't have PureGym, but I'm going to cancel it because they're rarely the only option and I can always buy day passes for a reasonable price. I did just join The Village hotels gym scheme because I also like to swim, and I can get discounts on room rates (I use Village hotels fairly frequently). They're really nice gyms with beautiful pools.

Then there's Payasugym, which sells really reasonable day passes for thousands of gyms around the country. I like to try new places!

Today I tried a new gym. I like to pay to train and Oldham/Rochdale is packed with independent gyms.

It looked good on Facebook and the Payasugym site, but it was dire. Mostly really old, archaic equipment. Five squat racks/deadlift platforms, though. And a sauna.

5 squat racks!! 😱😍😍

I know! If all you want is to squat, deadlift and bench, it's great.

That sounds like my kind of place! I love a sauna (if I'm the only one in there)

Monster session this morning:
4 x 5 bench @ 50 kg
4 x 6 close grip bench @ 45 kg
5 x 10 bent over barbell row @ 35 kg
5 x 3 paused squats @ 60 kg
4 x 10 Romanian deadlifts @ 50 kg
4 x 12 leg extensions

Shurely shome mistake.

There was a young fella, couldn't have been much more than 16, in one of the squat racks who was squatting literally on his toes. I've never seen anything like it. I couldn't work out if it was intentional or if he had terrible ankle mobility. He was wobbling from side to side and ended up tipping right over. I ran to help but by then he'd managed to struggle out from underneath the bar and he was pretty embarrassed but not hurt. I didn't want to be the know-it-all in the gym and he was already wanting me to go away, so I didn't say anything - but I hope he picks up some tips somewhere because it looked so dangerous!

I'm struggling to imagine how he was managing that. If I was doing a squat on my toes, I'd just topple forward and smack myself in the face!

Impressed with your bench - I'm struggling to get past 35kg. Apparently I have very strong legs, but my top half is a bit lacking. I think that was my PT's polite version....

35kg is totally respectable! I think a lot of women find that bench is one of those lifts where progress seems to happen very slowly, and definitely not in a nice linear fashion.

It sounds like an ankle mobility issue. Some people put a plate under their heels to help them.

I really, really struggled with my bench. Could squat 95kg (when I was about 60kg myself - was fuming with myself that I failed on 100kg) but barely bench 30kg. It's something I'm looking to work on when km back in the gym after having this baby.

You guys are making me very excited for it! Anyone have any experience getting back into lifting 'straight' after birth (I.e. Not years later)?

It sounds like an ankle mobility issue. Some people put a plate under their heels to help them
I squat better on a plate. So I bought some weightlifting shoes with a high heel raise. I can't imagine trying to balance with nothing under my heel though.

I like a mixed grip. But I love my hooks better!