What did you pick up and put back down today?

[Vivacia]

A thread to share and celebrate success for those of us who don't know many fans of weight lifting in real life?

[shewept]

Sleep I genuinely think some people just can't do some movements. In so cases it just takes a lot of work to get there, like in my case. But sometimes its not possible. How you can determine that, I have no clue that's why I have my PT. He is excellent for this very reason.

I don't always do low reps/ high weight. I change my routine about every 6 weeks. I vary it. Sometimes a 6 week period is just based on what I fancy doing. I an starting training for the Manchester Spartan, in 2 weeks. So will be upping the cardio and functional fitness, with less focus on weights. I will still be doing weights, but mot splits. Maybe 3 days weights. 3 days of circuits that includes the type of obstacles they have. Need to learn to climb a rope . I haven't done it since school and even then I never managed it.

[sj73]

There's a test you can do to see if you are able to squat parallel I can't remember what it is though. Some people just can't physically do it.

I had spd during and following my twin pregnancy. I think it's squatting and lifting in general that's to thank for the fact I haven't felt a twinge in a year.

I always stick to lowish reps. Never more than 5 apart from warm up. I do a circuits class once a week though where I lift light for 16 reps and I really don't like it!

I think I need to mix things up a bit.

[sleepwhenidie]

Is it something to do with holding a broom handle above your head (as you would with bar in powerlifting) then squatting and keeping your back vertical? It ain't happening! If I rest my heels on a small step it's much easier.

[FutopiaDad]

I used to turn my nose up at low weight/high reps until I had a good read of a Navy Seal training manual.

It's a bit old school but contains lots of interesting info on the training at the time (late 1990's). You can download it here:

hprc-online.org/performance-optimization/physical-fitness/NavySEALFitnessGuide.pdf

In some ways it makes sense not to lift heavy for 52 weeks of the year but then Navy Seals need more functional muscle than someone like me, who's doing it purely for fitness/vanity reasons.

[BoulevardOfBrokenSleep]

So I managed to deadlift 55kg as one rep last night - got my technique sorted out I think as my back is no longer getting involved.

Squatted 40kg x 8 reps - I also have difficulty keeping heels on the floor when squatting, my yoga teacher (!) says it is due to short hamstrings (or it might have been quads )

[suzannecanthecan]

some info on squats and hip anatomy here

[suzannecanthecan]

I mostly pyramid train so use a range of weights/rep ranges
I keep warm up reps low, heaviest sets are in the 5-10 range, then 'rep out' sets are up to maybe 12 or 15 depending on muscle group

[ElephantMug]

Super interesting to hear everyone's opinion/experiences with squatting. Went to my friend's (crossfitter) house today and did a 27.5 kg squat (good and deep) and 40 kg deadlift. Didn't know I had it in me!

[sj73]

Well done Elephant! Deep is good!

I'm going to start trying goblet squats with the hope of improving my depth.

Another question for you all. I do squats one day plus chest then deadlift the next plus shoulders. I do isolation exercises as a tag on at the end and train 4x per week. I mainly do compound lifts so I don't have a 'leg day.' Does this sound ok? I never do deadlifts and squats on the same day any more but am I working my lower body hard enough this way?

[suzannecanthecan]

SJ, are you doing any hamstring and calf work?
I know some people like to divide legs up, I cant see a problem with that, after all it's pretty common to divide upper body up into different days.

I just go with what feels right for me and the exercises that I feel work best for me.
EG, I really like close grip bench press and dips for chest, but I also feel these very strongly in my triceps so I work them together.
Most of the leg stuff I like I feel in my glutes quads and hamstrings, so I train them together, calves however I often train with chest or back.

( I hope that makes sense!)

[sj73]

No. I use the leg press and I do split squats. I don't even know what that works!

I was hoping the compound lifts had it all covered. My problem is fitting everything into 45 minute sessions 4 days a week as I train before work and am short on time.

What do you recommend I adjust?

[suzannecanthecan]

calves raises, you can do them on the leg press (in between sets )
it would be good to get some seated and standing, ones in too.
Hamstrings, split squats will get them to some extent (as will deads) do you feel it in your hamstrings the next day?

I'd want to do some more direct stuff for hamstrings, eg straight leg dead lifts, hamstring curls, all of this can be found on youtube and searching for hamstring exercises will throw up more exercises.

Ideally, for optimal physique development you need to work all muscle groups from as many angles as possible, and do pretty high volume training.
Thats why bodybuilders dont have much time for a life

[chiruri]

Hi, I've just discovered this subforum and it makes me so happy! I'm 14 weeks postpartum with DD1 and have been pretty heavily into crossfit with a major focus on lifting for nearly 2 years now. Currently on day 2 of a 10 week lifting programme designed to improve my Olympic lifts, hoping to improve my previous PBs of 47.5kg snatch at 65kg c&j. Did 5x5 reps of full squat snatch today, progressing up to 37.5kg.
Sorry to derail the conversation. Just so excited to find fellow lifting MNers!

[sleepwhenidie]

. Are you crazy woman? Get back on the sofa with some cake (or maybe later )

[chiruri]

Haha, don't you worry, plenty of cake has been consumed. I am well aware I'm crazy, but lifting keeps me sane(ish).

[RJnomore]

Tuesday is my kettlebell class night and we have been doing snatches there, it's not an exercise I have ever done until the last few weeks at kettlebells and I'm finding it a bit difficult. Im worried I don't have enough control when I flick my wrist back at the top and that I might snap it do I've dropped to a 10k for the class.

Those of you who snatch with a barbell, is the technique easier to learn when you do it with two hands? If so I'll go in and try it. Its never came up in a programme that I have used.

[chiruri]

I learned it first on the barbell, but I think it's slightly easier with kettlebells. The aim is to make the weight go straight up, rather than arc around your body, so as to minimise backwards momentum at the top. A little tip I heard was also to hold the kettlebell at the corner opposite the arm you're using (so if it's your right hand, hold the handle at the left corner, as you face it). That minimises the amount it hits your forearm at the top. Concentrate on keeping your shoulder 'switched on' during the lift and you'll maximise stability. Snatch takes practice but it's a great exercise.

[chiruri]

Oh yeah, and the power comes from your shoulder shrug and hip snap, rather than your arm itself. Realising that makes life much easier, especially if you're like me and seriously lack upper body strength!

[brainwashed]

I have had difficulties with the snatch too...something clicked last time though so just need to practise! Very impressed with your pbs chiruri.....I am nowhere near that!

[BoulevardOfBrokenSleep]

Do you guys always end up with little bruises on your forearm where the kettlebell has landed on it? Or is that just me?

A more experienced lifter said to me, move your arm around the weight, rather than the weight around your arm.
If I really focus on that, I can get a non-bruising snatch around 50% of the time.

(although I will still quietly snigger about the word snatch)
(and I maintain there was no need for the dashed good-looking teacher of the kettlebell class to say 'and after the squats, ladies, I want to see your snatches')

[Boudicea31]

Wow the snatch looks so complicated! I haven't learnt any of the Olympic moves yet, v excited too but it's looks like so much to remember and all at the right time!

[Boudicea31]

Ps lol @ 'snatch'

[RJnomore]

Snatch always makes me giggle.

I have fore arm bruises. I think it means my technique is wrong because I used to get them with clean and presses til I got it sorted.

There's a kettlebell competitor in my class and he's going to help me with the technique. I am enjoying it - it's a challenging exercise. We did two one armed swings one snatch for 30 secs, one swing one snatch for 30 secs, continuous snatches then swap and do it with the other arm so 3 minute rounds rather than numbers of reps. But like I said in only using 10k due to technique.

[MerryKat]

Just popping in to say hello! I'm pretty new to weights but love them. I see a trainer once a week who corrects all my form (it's much harder when you do it properly!). I was gutted that even my press ups were done badly. However I have been injury free for past 2 months although the DOMS is increasing haha.
My favourite exercise is the deadlift although I'm still fairly light on weight. My form is much better and I enjoy the exercise.
I don't know anyone at the gym who I could ask to spot me so am probably not getting quite as much out of it as I could due to anxiety of dropping things on my face! I need to wo-man up and ask someone!

[Vivacia]

Had a bit of time off due to illness in the house, but back there yesterday. I'd prepared to take it easy, but in the end everything felt right. Squat, OHP and deadlifts.