Lifting support thread 2

[RayKray]

Just noticed I was the last to post on the lifting support thread as it went to 1k so here's another.

Original thread intro post here from
@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! 💪🏼"

@Proteinpudding my accessories are sometimes harder than my compounds! Particularly at the moment where I do low reps heavy weight compounds but seemingly a gazillion on my accessories. The volume of goblet squats I might do after my barbell squats is crazy.

@MistyTrains RPE is rate of perceived exertion. A 10 is the hardest it could be, no more reps left, a 1 is easy peasy. So training can be measured in RPE. So the weight you pick is the one that gets you to a specified RPE within the rep range. Before I was tamed I'd do everything to failure which would be RPE 10 (well the last rep before failure would be). Now I'm training for comp you generally save RPE 10 (or 11) for comp. Training is lower RPE and might be a mix depending where you are in a training block. Cos I'm relatively new and inexperienced and lack self control I might still hit some RPE 10s in the gym but I'm not meant to. If I didn't have comp to hit RPE 10 at though I'd totally be doing it in the gym cos it's fun!

I agree with @RayKray - start with the big compound lifts for the day, then move into accessories & conditioning. Better to drop weights on accessories like lunges, than on your main compound lifts.

My go to mobilisations for deadlifts (after about 5 mins treadmill running & some bodyweight squats) are

• long deep lunges with a twist (as above)
• shorter walking lunges with a curl & twist so I round my back over my knee
• walk out press ups
• lie down on my back, knee to chest, then pull that knee over to the opposite side, with head facing away, so a full spinal twist
• rocking to & fro on my back with knees to chest, and gradually easing over into the plough position

But it's important to keep these all mobile, not static stretches. And I'm very flexible (I'm dance-trained).

<sigh> but nothing for me till mid-August and my knee is feeling less weird

Interesting.

Me too, about what to do first - or the cali equivalent. After a good warm up (including some eg scapular pulls, glute bridges, arm circles, cat/cow etc), I do the hardest/biggest moves first. And if pull ups are on the menu, I start with them whatever because it is so demoralising otherwise, but if I want to squeeze out some more back and biceps afterwards I will do fewer reps/easier variants.

At the end, if I have some juice and time left, I might do some hand balances or core, and some mobility and static stretching.

How much time do you spend per workout? I can't remember if I asked this before. My workouts are now 1hr 36 , 2 hrs, and 1hr. The 1hr is because I train with my trainer that day. I can't do more than 1hr15m really, as I have to shower, get ready to work, so I feel like I need to get my trainer to revise the plan.

Currently

Monday
Hip thrust
Goblet squat
Dumbell split squat
Smith squat
Abduction
Lat pulldown
Adduction
Dumbell pullover
Face pull
Cable row
Bicep curl
Lat raise
and
Plank twist
Knee up crunch
Sit up
Cardio - bike

Wednesday

Deadlift
Smith reverse lunge
Leg press
Leg extension
Abduction
Shoulder press
Incline bench press
Lat raise
Dumbell fly
Cable lat raise
Tricep pulldown
and
Curl crunch
Leg raise
Heel tap
Cardio - cross trainer

Friday
Abduction
Adduction
Smith squat
Hip thrust
Leg press
Deadlift
Leg extension
Leg curl
and
Plank twist
Leg raise
Heel tap
Cardio 20m swim

Exercises no particular order, I vary it.

I like the heavy glute focus but why can't I see what to change? I could try and make it quicker with split sets. Maybe Wednesday could be focus on lifting heavy, less reps. Are there any obvious repetitive ones? Shall I just tell my trainer I only have 1 hr15, help?!

@MistyTrains that's a lot more than I do including before comp prep when I started doing less things.

Mine are meant to take an hour but I usually take longer. It's all supersets. Always squat/bench/deadlift at the start then accessories. Usually 2 supersets of 2 or 3 exercises. And usually push/pull/legs in each session. So I might do a split squat, a row and a shoulder press. Or hip thrust, a row, db bench press. That kind of pattern. 3 supersets, resting between supersets but not between exercises.

If you're doing squat/bench/deadlift I'd get rid of some of the squat type stuff and include more back stuff eg rows. A stronger back is great for all the big lifts and helps stop you getting injured.

But I'd also say do what you enjoy! And what hits your goals. I might sometimes do bicep curls which don't help with my main lifts just cos having bigger biceps is cool. So if you enjoy an exercise, do it.

Less can be more though as there's a limit to what your body can recover from.

That is soo helpful @RayKray , thank you so so much. That's given me a bit of confidence.

I can kind of see the issue as my trainer made Friday all legs day. Monday is pull focus and Friday is push focus, but that means a whole week between those. The advice on the supersets is great- I had tried to make them into supersets but it was knackering and I can see it was because I didn't have them mixed enough. That gives me a help on how to still have a balanced workout but how to shorten it if I need to time wise or if I just need to have energy for other things.

I can't be bothered to ask my trainer to redo it, but I will review goals at the end of the 12 weeks, plus we're introducing more shoulders at the moment and I just want to let those reverberate a bit first!

I've been grumpy most of today and realised it's because my glutes hurt, whereas previously I wasn't feeling it so I am obviously activating them more, and my shoulders are sore for the first time too.

Here's something about push/pull/legs vs full body that might help too powerliftingtechnique.com/full-body-vs-ppl/

@MistyTrains what I do is very different because cali, but just in case useful as the same split principles apply:

Typical week for me:
Sat - mixed upper body (PT) - both push and pull, some supersets, some conditioning, but current focus is holds and strength (low reps, weighted moves)
Sun - class - Pull
Mon - legs then Push class
Tues - Pull focus
Wed - boxing bag class
Thurs - Push class
Fri - rest
I run 2/3 times a week most weeks, and walk a lot, and sometimes do bits of cardio before a class.
The 3 classes swap over between push and pull and I do whatever we are doing less of on my solo session.
Workouts 45mins-1hr 15ish. Usually 3/4 sets of 3-10 reps. On my own I usually get about 4/5/6 main exercises done, plus bit of mobility, maybe a skill, bit of core. Making slow but steady progress but not on everything at once!

Thanks so much that's a helpful link @RayKray .

The full body splits is more appealing in a way as better for beginners..if I have been lifting for 3 (as I will by end August) months, doing legs and push/pull splits, would I still be a beginner?

@MistyTrains I'm no expert but I'd say so. It's all relative, compared to other powerlifters I see myself as a beginner and I'm 18 months in. Before my comp prep block I was doing largely full body accessories each session, and that was all programmed for me by experienced PTs. I listen to lots of powerlifting podcasts and I think they're talking about beginners/novices/newer lifters for 2-3 years. But then world champ Karlina Tongotea has only been competing 5 years with covid in the way.
I know my coach would say is it getting you stronger, if so it's working.

Thanks @RayKray . Looking forward to my final 4 weeks of the 12.

Quite pleased today. That feeling when the weight that was really tough feels heavy good. My PT showed me a single leg leg press. I also ruined my glutes on the abductor, we got to the end of the stack, then did drop sets and one set where I leaned forward, felt that A LOT.

Been to a spin class this AM. Not done one in ages. It was good.

I just read the post about RPE @RayKray , not sure how I missed that. That must be fun. But also scary knowing you are about to lift more and when you are being watched.

@MistyTrains I've not done it yet so will see the balance between scary and exciting. A load of people cheer you on while you try too which is pretty cool too. And it's what I train to do too, for the last few months I've been progressing my lifts week on week so putting another increment on is what I'm used to doing. But I'm excited to see what it's like for me on the day.

I've not been posting as much recently but I've been enjoying reading about everyone's updates in here.

I'm continuing my break from the usual big five - I'm doing a calorie deficit at the moment as well, and I feel it takes the pressure off somehow. Enjoyed my workout this morning - banded pull ups, hip thrusts, kettlebell swings, push ups, bottom up kettlebell press, jumping squats and handstands. Hoping I'll keep a reasonable level of strength for when I go back to my usual routine. Going to try some split squats or front squats next week, not done either for a while.

@Proteinpudding sounds like a good varied workout. You gave me some advice about my terrible handstand kicks a while ago I think - I've made some progress! Small but definitely there.

I had a sports massage for the first time and she commented on how tight my hips and lower back were. Was a bit sceptical of whole thing, but went with it and have been doing basic hip mobility moves before and after workouts. And practising handstands with a spotter in classes (using good leg) and PT (using bad), but not loads. And finally, finally, am starting to get up there, and this week tried the wall for the first time in months and hit it several times. Soooo much slower than strength progress but satisfying! And starting to go down and press up a bit with PT holding my ankles. So as so often happens, the thing holding me back wasn't the thing you see, funny isn't it?

If anyone can do handstands and is in London, steel warriors (https://www.instagram.com/steelwarriors/?hl=en) are organising a Guinness World Record attempt in a couple of weeks and need handstanders - you don't have to hold for long, apparently

Upped the weights across all my exercises today. Most proud of the smith squat. Also got one more rep on the lat pulldown, really had to dig for that.

Recovery (and work) today and then a look at Wednesdays workout.

I also enjoy reading the updates. Your workout sounds like fun @Proteinpudding .

I love that @MsMartini , it's on my list to try a handstand, and a pull up, purely as they look cool 😎 but not sure I'll be ready by then!

Ooh @MsMartini well done!! What do you think made the difference - I know you said it was a bit of a psychological block?
Controlling the descent to do the press is mightily impressive too, even with a spotter supporting you!

@Proteinpudding - yes, part The Fear I think - and part hip and lower back mobility. I'm sure the exercises have helped as the timing was spot on. Kicked up properly on my own today!

And thanks - small range on the press but it is all confidence building I reckon.

Back in the gym Weds and added 10% across most weights. Went for about 25% increase Mon which was a bit knackering. Also did a 15m run on Mon so quads been knackered.

PT session tomorrow. I'd like to go for a swim at the weekend.

Good PT session. It is really clicking now I am adding 5-10% per session. Not such a killer but still good. I sent over some visuals and I can really see some arm definition and finally some glute progress - it was probably always there but can feel it now too. Only taken 9 weeks to wake them up and activate them. Felt them work on the RDL. Extremely happy with it. 9 weeks of 12 done. 25 workouts total. Had a chat about the new plan and I think we may go for 3 x full body sessions. Pare back to 6-8 exercises per workout. No barbell hip thrust in the morning as set up time is too long. I'm also thinking just cut back to 1 PT session a month but I haven't told her yet as I want to see the new program. But I can work on my own pretty well, I know my pace. I could push more but as others have said I need to be able to walk out the session and go sit at a desk more or less for 7 hours (not constant but you get the idea) and focus. There will be big push days and small push days and I can manage that. I like feeling I have a bit more in the tank.

Hi, can I join? Been reading the thread and I'm finding it useful and interesting. I started lifting at home in 2020 but had to take a break for a year because I had sciatica that wouldn't budge. It's finally gone and I'm back lifting but increasing the weights slowly and carefully for now. Currently deadlifting about 52kg, squatting 34kg and benching 28kg, which I know sounds pathetic but it's a lot more than I could do confidently to start. I've never had a PT, I just have a rack at home with safety bars and a pull up thing, how important is it to get a PT to check my form at this point? I occasionally go to a gym but I don't feel particularly comfortable doing free weights there.

@MistyTrains good to hear you had another good session. Took me a long time to get in the mindset of gradual increases but it works really well for me.

@LostaraYil welcome, of course you can join. And not pathetic at all! If you're making progress you're doing brilliantly! I was at a similarish point with my lifts before I started with a PT. I realised I'd got as far as I could without being concerned I'd hurt myself if I kept upping the weight without input on form. I'm now lifting substantially more which I don't think I would without the input of a PT in terms of form and also more effective programming rather than the bang some more plates on and run myself into the ground approach I used (and still probably would as it feels good). But finding a good PT who is skilled in what you want and finding the right gym environment is important. Are there several places you can try to find a good fit? They can have very different feels about them. I know I train differently in different environments and some are more positive than others for me. I'm happy to go in any free weights sections but I'd be getting in a different mindset depending on the vibes.