New PB

[MrsPerfect12]

Back to lifting heavy again. Deadlift was 85kg for 10, 4 sets

[Spodge]

Well done!

[Chelyanne]

WTG, feels so good to beat your own records.

I'm 14wk post c-section and working on getting back to pre-pregnancy numbers, getting closer every week.

[Julesni77]

Woah for those reps that’s amazing!!

[MrsPerfect12]

Thank you!

[Julesni77]

We are testing 1 rep max in our gym mid December but this morning worked up to a heavy set of 5 100kg back squats - hoping that I can improve on my 1 rep max of 107.5kg!

[KaycePollard]

i hit a new 1RM of 95kg deadlift a couple of weeks ago. My standard training is now 5 sets of 3 at 85kg. About a year ago, 85kg felt really heavy & was my 1RM.

Squats not so great - stuck training at 40kg - my lower back has a tendency to spasm and squats seem to exacerbate that. Although my PT watches me like a hawk, and my form is good, I have excellent flexibility & good depth - so who knows why.

[Julesni77]

It’s great making progress! That’s why I enjoy it so much the little improvements over time amaze me! Definitely think more women should be lifting heavy no better feeling

[Chely]

@Julesni77 I agree, more women should lift heavy as it has so many benefits.
Not so many have the drive to do heavy though, I have friends who do it for a bit then say they're bored of it.

I absolutely love it, it's made my osteoarthritis pain so much more manageable and repaired damage from pregnancies (especially the twins one). I'm only managing 100kg deadlifts atm, 15.5wk post c-section birth now so can't complain but can't wait to get back to beating my own records again. Baby girl watches me so hopefully will get her in to it when she's old enough.

[KaycePollard]

I'm only managing 100kg deadlifts atm,

Only!!! It's taken me 3 years to get to 95kg! (although I started at age 58).

But like you, I love it!

[Chely]

Lol...
I've been training over 4 years now, I was 33 when I started. I took it up because of my joint issues, doctors gave it the green light. My husband competes in powerlifting so I do push harder to try catch up a bit, I am my only competition though. I just wish the kids were more willing to lift, had them in with me before but it never lasts.

[Julesni77]

I have only been training for a year but I am a big girl to start of with hence the heavy lifts - what I have found is that I am at my heaviest yet fittest ever which is weird but i would really like to get a couple of stone off as my poor joints must eventually suffer? I already average around 17k steps a day and train heavy 3 times a week and add in a couple circuit classes but I am living proof that you cant out train a bad diet - currently size 18-20 5`5`` and 18 stone . Any tips would be very much appreciated

[Chely]

@Julesni77 I do intermittent fasting, got around 19kg to lose atm as I really let my diet slip the last few years. Currently doing an eating window of 2-4 hours, find that best for controlling hunger (1 big meal & a snack or protein shake). I do all my training sessions fasted and prefer it.

I have lost large amounts of weight on WW before but I find myself not the nicest to live with eating to plans like that (lost 35kg in 18mth last time). I'm happy to lose slower this time, less treats and carbs.

[KaycePollard]

I find I do best with a lot of protein (makes me feel satiated) and vegetables. My favourite meal is grilled salmon, steamed broccoli, with grilled peppers and tomatoes. And often a big dollop of mayonnaise with grain mustard.

My favourite treat is Fage Greek yoghurt a spoon of honey and frozen fruit - blueberries or the Iceland smoothie mix of banana and strawberries. At most 150 calories. I eat eggs, spinach and tomatoes for breakfast with about 30g of cheddar cheese.

I tend to have breakfast and
Lunch, then just yoghurt and fruit for supper. WFH makes this easier. If I’m in the office I tend to have soup or do yoghurt and fruit for lunch and fish or chicken for supper.

But I’m not having to cater for my family as well.

I seem stuck on about 70kg but I’m a size 10 in clothes so I’m reasonably lean.

And strong as f.

[Julesni77]

@KaycePollard that’s an amazing physique!! I would find it hard not having dinner though!

[Julesni77]

@Chely do you train heavy fasted? I have done my hit and circuit training no bother ….what does a typical dinner be like?

[KaycePollard]

Well I found when I was trying to lose weight (I started at around 82kg) that it helped to do a bit of “mindful eating” I hate that phrase but I comfort eat so I found that often a couple of mouthfuls would quell my “Give me all the food NOW” messages from one part of my brain.

And the Fage 5% fat yoghurt is really delicious and very high in protein, for the calories it contains. If you mix a handful of banana and strawberry smoothie mix with a tablespoon of honey and around 100-150 grammes of yoghurt, it’s like icecream but actually much more packed with nutrients.

My PT is getting me to think about intermittent fasting - so an evening meal, then nothing till lunchtime the next day, just to stop insulin spikes. I’m trying it tomorrow- got a group circuits class at 9:30 so I’ll do it fasted and eat an early lunch. The trick is to only have good choices of food in your fridge. So I have tuna steaks ready defrosting (Iceland again!) and I’ll griddle those with tomatoes and tenderstem broccoli. With mayonnaise mixed with wasabi paste. Something really delicious to look forward to!

[Chely]

@Julesni77 yes I do all my training sessions fasted, I'm usually running on little sleep and I don't yawn fasted like I did fed. If you're interested in it look up Jason Fung & Eric Berg on YouTube.

We had pork spag bol tonight. We have a weekly curry night, I like seasoned chicken with plenty of veg and sweet potato chips. I still have "bad" foods like pizza but top up protein with shakes. I use full fat, don't skimp on oil and have a big portion. I aim for at least 1g of protein per kilo of bodyweight each day. High protein and low carb are best for keeping hunger at bay, always break-fast that way (protein shakes are good for this). I have multivitamins and omega 3 (I don't like fish) daily too, I do take some others but not every day.

[Julesni77]

Thanks for all the info !!

[Stellaris22]

Wow, these weights being lifted are seriously impressive!

I started 7 months ago with a PT (never stepped into a gym before) with the aim of weight loss/getting strong.

I'm now doing 4 sets of 10-12 reps of 65-75kg deadlifts and when I do fewer reps I can do 5 sets of 115kg hip thrusts (when I do 80-100kg I do more reps, all in PT sessions).

I'm trying to get my upper body strength up for pull ups, but it's hard going. The correct form for bench press is seriously weird!

[LaChanticleer]

New PB in the sled push of 280kg.

I've used a harness to pull the sled at 300kg, but this was a push of 20 metres. It felt great!

[Julesni77]

Omg @LaChanticleer that’s some achievement!! I’ve managed to twinge my back picking up a 50kg ball lol x