Lifting support thread!

[Work2live]

Thought I’d start this thread as a few people thought it’d be a good idea.

It might be a nice place to support each other and talk about lifting in general, ask for tips and advice on workouts, how to get enough protein etc.

All levels very much welcome, from complete newbies to those who’ve been weightlifting for years! 💪🏼

It’s taken me a long time just to lift the bar @WouldBeGood! I started in May with bench pressing 12kg (2x6kg dumbbells). Sometimes I think my progress is slow but then I look back and actually I’ve doubled most of the weights since then! Hoping to get stronger still!

I use the 20 kg fixed weight bar in Bootcamp classes for bench press so I get volume with a light weight with that, and it helps me do smaller sets with a heavier bar bell bench press (with lots of rest gaps!).

Thanks guys, it's good to know I'm not the only one admiring themselves discreetly in the mirror!

I've not used the bar yet as I was waiting to get myself set up with a personal trainer to get my form right. Interestingly I was at the gym again this morning and spoke to one of the trainers - I mentioned I was new and he gave me some very helpful pointers including that before I start working with a bar I need to work on chest opening and getting the shoulder flexibility to raise my arms bent at 90degrees (think of the surrender gesture) which I can't do properly right now but obviously is important for bar work. The focus on getting the basics right to do heavier weights with good form is just what I was looking for, so I've booked in a taster session with the same guy next week to get some more detailed advice. Meantime he's given me an alternative way to hold weights when squatting so as not to make the problem worse which I will try to work on.

I must say I am enjoying the flexibility of having a wide range of weights available - it's so nice to just add or or take off a kg or two, or find a step at a different height for what I need.

@UnaOfStormhold I definitely agree it’s great to have such a range of weights at the gym, I could never replicate that at home.

@GoodThinkingMax can I ask, when you use the fixed weight bar, how do you get from taking the bar off the rack to lying down on the bench with it with the bar up high? My issue is that I can bench press the 20kg when I use the squat rack and my starting position is having the bar above me resting on the rack. But without the rack I have to do this awkward things of walking over to the bench with it and sitting down with it and then somehow getting it in the right position! Once I’ve got it above me with outstretched arms I can easily do my reps but I struggle to get it into that position!

any tips welcome:-)

We all do barbell bench presses using the squat rack at my gym! It’s all small group PT sessions though so there’s never someone wanting to squat while someone else is bench pressing. I bench 35-40kg so way I’d manage without the rack! If I couldn’t use it I’d stick to dumbbells 💪

Love this thread 🤩

Thanks @IShouldBeSoLurky that’s reassuring! And 30-40kg - wow!

I used the smith machine today as someone else recommended and that actually worked really well! I used it previously for squats but hated that, but for bench press I found it okay. Bit confused over the weight of the bar (it didn’t say on the bar), it seems a bit lighter. Must be maybe 15kg? Should ask someone.

Depends on the make of machine, but 15kg is quite common.

Gym visit anecdata: I didn't push things today because it's TOTM, stupidly hot and I've been eating all of the food this week, but I did do higher weights without feeling I was overdoing it - it felt as though my legs and back were more solid and my form didn't slip at all.

Perhaps the Magnesium did help - I'd only had a banana and a coffee this morning and usually, I'm a bit wobbly when leaving if I don't eat properly a couple of hours beforehand.

I'll keep an eye on it during the week. And if it helps the TOTM stuff, that'll be a bonus!

how do you get from taking the bar off the rack to lying down on the bench with it with the bar up high?

I only use the fixed weight bar in Bootcamp classes where we have 15secs to set up at each station. The bench is a high step set up, and I grab the bar, sit down at the far end of the step, put the bar in the crease between my legs and torso, then lie down so my head is supported at the other end of the step. I then roll the bar up my body, get my grip sorted (depending on whether the instructor has set a narrow toe wide grip, overhand or underhand) and start the chest press up.

I roll the bar to the usual position for a barbell bench press ie about where my bra strap would be.

There are15 kg bars (“ladies’ bars). It’s not so much that they’re lighter - They have smaller diameter so easier for women’s smaller hands. Most equipment is made for the male as default human being which can be annoying.

Thanks @GoodThinkingMax !

So pleased with my recent progress! After not being able to lift and raise the 20kg bar for my bench presses I can now manage it easily! So I don’t need to hog the squat rack any longer!😂

I’ve been a runner for many years but never really made much progress in terms of speed (I did in terms of distance). I told myself it didn’t matter but now that I’m making progress in the gym I notice how rewarding and motivational it is!

Hope you’re all having a good week!

Pushed 275 kilos on the sled today 3 times (10m up & back) - I've had a couple of weeks off the gym, so easing back into the strength in numbers. It was tough particularly as I've pushed and dragged higher than that. I like being strong af but getting there can be hard grind!

@GoodThinkingMax 275kg😱😱😱👍👍👍

Is there something in the air today?

I have never seen so many people in the gym, all standing around wanting to do the cross fit circuit functional stuff.

Couldn't get near anything resembling a plan, had to spot things that were free and make a dash before somebody else got there first. They even dragged all the bars and half the plates out of the free weights area whilst people were minding their own business over there.

The actual session felt like I did well, though. My arms weren't shaking quite so much on flyes and I think my scapula is beginning to sync up with the not buggered one.

My dinner was very, very welcome, though.

Any advice, had been working on my squats but im now getting a pain on the inside bit of my right knee!! So frustrating. Had just hit 40 kilos now i cant do any 🥹🥹

What's your form like?

Could you be dropping/rotating your knee inwards on squats and as you've gone up the weight, it's caused the pain?

Are your adductors tight? Or your external hip rotators a bit weak?

If you film yourself from the side and front, that might give you an idea of what could be the problem.

Or you might have just gone that bit too heavy too quickly?

Sorry to hear that @Headisrecked! There could be a lot of causes for it, potentially to do with form, or potentially a weakness somewhere else. Or something else entirely like an actual injury!

Can you get access to a physio to take a look if you’re still struggling with it in a few weeks?

I’m feeling better this week.

Listened to my body and had 3 days properly ‘off’ this weekend, just went for a couple of walks and mostly ate what I wanted. I feel so much better for it. Did some eccentric pull ups today which weren’t much fun 😂 but I felt ready to train again which was a nice feeling after being quite demotivated recently.

@Headisrecked I do something called the simplistic mobility method to help with flexibility/mobility etc as I figure unless I do the strength training is likely to hurt something eventually as my middle aged body will have got into all sorts of misalignments and compensations over the years.

@Work2live glad you listened to your body. I'm on holiday at the moment with just a pair of dumbbells and really really miss the gym.

This sounds interesting, i do worry wbout how much my old body can take 😝

im also struggling to get enough protein in!! Would anyone be willing to share one of their good protein days!!

@Headisrecked I posted this earlier in the thread, this is how I tend to get my protein in most days.

A good guideline to aim for is between 1.6 and 2.2g of protein per kg of body weight.

I track everything on MyFitnessPal.

I use protein powder to get enough in. They're 27g of protein a go. I buy massive tubs of it so it's not too ££ or too laden with other stuff that the ready made ones can be. Also protein yogurts which are either 20 or 25g. Then I make sure I'm conscious of the protein in every meal and pick things that have protein over things that have less.

Some things that say they have lots of protein are rubbish so I check the label. And I check the protein to calories ratio to make sure I'm getting plenty of protein for the calories, not just accidentally upping calories too.

i second what the others have said about protein, and swapping more protein for less rice, otherwise I just can’t eat it all!

I also eat loads of prawns and tuna which are both good: low cal and high in protein. Also fish: it’s really expecting so I haunt the reduced aisle 😃And eat about twice as much of it as I would have before. I also use turkey mince for burgers - nice recipe for ones with mint and feta online. It’s also good for tacos.

Lidl protein puddings in chocolate or vanilla are delicious too! And was recommended to make oats with chocolate protein powder and raspberries by the PT, though you need to watch the calories. It’s not my favourite thing, but he likes it.