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! 💪🏼

Interesting!

When I did lifting, my impression was 1RM was less for day-to-day training/built into sets (hence the online calculator estimates), more for benchmarking or competition.

Speaking of which, have any of you lot considered competing? I have a friend who did powerlifting comps and got so much out of them - the buzz, the community, meeting other women who lift. And also something to train towards.

For calisthenics, there are community-type comps but so few women do it, and the M/F gap is so large, that AFAIK there is only one female category in most whereas for men there is beginner, intermediate and advanced and also different sets/styles within that. I might go and watch one next year though, as there are some awesome women (all PTs/professional athletes) doing it.

Yes I want to compete at powerlifting @MsMartini . I would never have thought I would, but I have it as a goal now. I watch powerlifting competitions a lot now and never get board of watching. Which I find odd. But I'm running with it!

@RayKray , brilliant! Go for it.

Thanks @MsMartini . I'm waiting till my numbers are high enough I won't look silly, but I'm starting to think that's an excuse as in my category I wouldn't look silly already so later in 2023 would fine. I need to properly speak to my PT about it in the new year, he has asked me about it before and competes himself. It's another step on becoming someone quite different to who I've been before, so I have to do a bit of mental work alongside.

@MsMartini how do the callisthenics competitions work? Is it like gymnastics where things are scored by judges? Or doing high numbers of things?

Or something else of course.

I think the mental effort is one of the things my friend felt she really benefitted from - as long as you can make a respectable effort, it is about taking yourself seriously, and visibly so....

Cali comps - for men there are beginner, intermediate and advanced and then within that reps (so beginners might do pull ups, intermediates muscle ups, advanceds weighted muscle ups, something like that, statics (so holding a back lever, front lever etc), and freestyle (kind of a flow of all the moves). Reps and statics are counted (as long as form OK) and freestyle judging is more subjective tho I think you get points for different moves as in gymnastics. For women, there usually just seems to be one category (so beginners in with the pros) and just for reps. The community is really encourages women but there just aren't the numbers and some moves are much much harder for us.

That's really disappointing re the women's competition! There must be ways of making it more comparable. So many sports have tried to argue that over decades but need to try harder.

I'm going to be pondering that comment about taking oneself seriously, and owning it. I do take my training seriously but probably wouldn't quite admit it, cos that's quite exposing. A lot to think about there.

It isn't the comparability, so much as the huge gap, and that so few women stick with it so there just aren't the numbers. I've found it a really encouraging community, and very welcoming to women, and it is growing so maybe that will change. If you look at calisseum official on insta, you will see the difference especially in statics and freestyle.

And yes, I know what you mean I think. I used to be more, I dunno, shifty/apologetic. Now I explain a bit more and say I am getting somewhere but it is tough, and I have to be consistent - so I can't do X. I only got into this in my 50s though, and it involved a big change in mindset.

Happy Christmas/liftmas everyone!

I kept noticing things like carving the turkey, mashing carrot and swede were easier this year. Couldn't work out why, different cooking time, sharper knife, then realised it was the bigger muscles.

Enjoying the Xmas dinner bulk!

😂Brilliant @RayKray . And I hope everyone had a lovely day.

How's everyone getting on?
I've surprised myself this year; over the last few months I've generally been focusing on eating a decent amount of protein at every meal, and of course at Christmas that's easy with so much roast meat, ham etc. Only it has meant that this Chistmas, bar from a few quality street, I've been too full to snack! I have a fridge/cupboard full of cheese and chocolate and I've not yet touched it. I usually have a real sweet tooth but I think this shows the power of dietary changes on 'willpower'.

I've continued to focus on deadlifts and I'm back up to my previous working weight (after dropping to focus on form) so that feels good. Also did an handstand class with my old teacher which highlighted so many things to work on... Trying not to be disheartened but it's hard how long this stuff takes, and I'm not young!

@RayKray I remember having a similar experience with carrying shopping bags...

Hello all
ive been back to the gym since Christmas, done some all body work and some conditioning, just to get my head back in the game.
was thinking about some goals for 2023, I feel I need to battle on so many fronts, mobility, conditioning need a lot of work as well as strength. I enjoy strength work so much I have neglected cardio and core, and I need to put some focus back on that.

@Proteinpudding , interesting about the food. When I do handstand classes, I do feel my age/the fear....but even tiny progress then. feels like such an achievement!.

For 2020, I want the elusive 10th pull-up - been stuck on 9 for a month! And I'd like a banded muscle up (can't get it even with a band that takes nearly all my weight). And I want to put in serious work on levers and flags.

@Acerpalmatum , I have found doing tough core exercises little and often (at end of workouts) has helped - dragon flags (adapt as needed - full, straddle, one leg, tuck) and hollow body holds/flutters/raises especially. And hanging core work.

@MsMartini 10 pull ups would be amazing... I'm trying not to focus on too many things at once, but I have reintroduced banded pull ups into my routine, even if it's just a few at the end of a workout. I have an old video of me doing a set of 5 and comfortably going really high, shoulder blades squeezed together, whereas right now I can only just get my head above the bar for one or two.
I'm being careful not to switch my goals to often but I remember that how I got there first time round (in a calisthenics class) was just volume over time - so will keep at it. My primary goals RN of deadlift and handstand might have some carry over too I hope.

@Acerpalmatum what are your plans for tackling what you've posted - it's easy to see multiple areas to work on (certainly is for me!) Have you thought about how to organise it so that it's manageable?

I enjoy strength work so much I have neglected cardio and core, and I need to put some focus back on that.

I completely relate to this @Acerpalmatum! I’m exactly the same. I’m excited to continue with my strength training in 2023, but also focusing a little bit more on mobility and cardiovascular fitness. It will only form a small part of my programme, but it’s needed.

I do agree though @Proteinpudding that it’s best not to try and focus on loads at once. After struggling for a few months, I think I’ll spend more time on mobility for the next few weeks before I focus more on strength training again.

I’ve had a terrible few weeks with illness, managed my first proper workout today since mid December. I’d built it up in my head and felt quite anxious about it, but it was fine. Definitely not the best workout I’ve ever done, but it was ok.

In 2023 I’m looking forward to making further progress with my body composition. Comparing my Jan 2022 and Dec 2022 pictures I look like a different person now which I’m very proud of. I’m looking forward to being able to train again, and continuing to build the body and mindset I’ve always dreamt of.

Happy New Year everyone. Got my metcons for Xmas, which seem fab. My 2023 resolutions are to keep going with the lifting and start focussing on nutrition, I need to increase protein (and decrease quality street). Any good protein tips? I don’t like eggs on their own, e.g. scrambled, boiled etc, so i always seem stuck for protein breakfast ideas, any suggestions? I’m thinking about making protein powder smoothie, but they just seem full of sugar. Also need to find ideas for protein lunches when I’m in the office and buying from the usual sandwich chains

Happy new year all!

@DCIJackieDeering ooh I fancy some metcons too! Which ones have you got?

In terms of protein, I find that mixing some protein powder with Skyr is a good way to get lots of protein in at breakfast. Then you can add some seeds/granola/fruit/honey etc.

For lunches my go-tos are wraps or bagels with any combination of chicken, bacon, cheese, and some salad/veg.

Thanks, @Work2live , is there any particular protein powder you recommend? I find some of them make things taste funny

These are the shoes I got
www.nike.com/gb/t/metcon-8-training-shoes-tLTd45/DQ4681-500

@DCIJackieDeering most supermarkets do protein yogurts now that are around 20g protein and low sugar - I find one of those + a handful of almonds or cashews + blueberries makes a quick 30g protein breakfast.

Not the most exciting but for me, work lunch is always a variation on chicken wrap. If I'm short on time I buy the supermarket packs of ready cooked tandoori chicken pieces. Throw in some avocado or peppers + lettuce and a bit of mayo and they're decent protein for the calories. I am yet to find a pre packaged sandwich that has a good enough ratio of protein to carbs (I'm not low carb at all, but I don't want a miserly 10-15g of protein in a 600calorie+ lunch)

@DCIJackieDeering I use optimum nutrition gold standard. Tastes fine, powder dissolves well and not full of sugar. I think the premixed ones can be sugary, although not all are. But I don't think the powders tend to be. You can add it to porridge too.

I have at least one protein shake daily, a protein yogurt/pudding, and often protein porridge. Plus then making sure I have protein every meal.

Just checked and it's 0.7g sugar for 24g protein

@DCIJackieDeering I can highly recommend Bulk for protein (and other protein snacks, creatine etc). Me and DH have tried lots of protein powders over the years but always go back to Bulk. Their chocolate flavoured whey protein is my go-to.

If you can order them off Amazon you don’t need to pay the extra for delivery either.

Yay I have managed 70kg for 3 reps today, my best since sciatica struck. I felt like I could have gone higher but am glad I didn't, by the time I'd put the plates and the bar away my back was twinging. Loading and unloading are so much extra work! I'm decompressing on the recumbent bike now, enjoying sitting down.
I'll try some squats on the smith machine soon. I still haven't started the Stronger by the Day programme I don't know what's stopping me.
hope everyone is making progress!