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! 💪🏼"

@MistyTrains2 that’s brilliant, well done. You replied to me on my over 50s thread.

What’s the beetroot powered about? I’m off to google.

I’ve got my PT today. Push workout as struggling with bench press form.

I’m struggling with deadlifts as opposed to RDLs. For me it’s the lifting right from the ground, that first rep is hard. I managed 60kg (my bodyweight) on my RDLs last week so I was very pleased with myself. Progress is so slow, just an extra teeny weight each time.

@MistyTrains2 well done! And no I never hate a new programme, I've yet to find an exercise I don't like! My brain loves both routine and new things so a new programme gives me a little dopamine hit.

@redfacebigdisgrace have you ever done paused and/or deficit deadlifts? They can help with the getting it off the ground.

@RayKray thanks for your reply on sleep too. I think I know I need to get to bed earlier. More discipline required!

deadlifts- yes I do try to pause at the bottom when I can.

@MistyTrains2 I am conflicted with a new program- I like the change but get frustrated mastering new exercises.

@redfacebigdisgrace do you deadlift without the pause at the bottom too? Could you be stuck in a pattern of pausing? I've done so many paused (or similar) squats to work on depth that I now find it hard not to pause as my body expects to, which makes my squats harder to get out of the hole. Need to work on it. For my deadlifts I've had blocks which have included paused and deficit deadlifts, but I also have lots where I don't pause. So if getting off the ground is hard, and you're pausing when you can, it might be you need to train not pausing too?

@redfacebigdisgrace Hi and welcome. Had the beetroot capsules for a while but not used. Beetroot has nitrate which improves muscle fatigue and recovery in athletes apparently. Like everything it probably works the first time then never again 🤣 I can't take a lot of things due to interactions with other medications.

I don't do deadlifts just RDLs so nothing helpful to add I'm afraid. I find it harder lifting the weight off a rack than the ground but my weights are nowhere near as heavy as yours. 30kg RDLs..I find it's the forearm strength that is having to catch up everytime I add another increment. But always good to get more weight on bit by bit. I also use a 1.25kg plate under my feet sometimes as this gets more range of movement hitting the glutes.

I think my dislike of the new program was a mental adjustment and possibly time of the month. One of the (many) great things about strength training and workouts is the ability for a workout session to 'flip' my thinking. Often if I am struggling with something mentally just really getting into my body helps. Love this aspect.
I've also been doing some of Tom Morrison's hip flexor mobility exercises which helped everything feel a bit easier I think.

It's so funny, I'm now at 150kg on the leg press (200kg in my sights....) yet my cable lat raises (new this workout) are 1.25kg per arm 🤣.

@redfacebigdisgrace do you have a good wedge on that first deadlift rep? That was the game changer for me when I had the same issue. I was taking the slack out of the bar but now I also pull myself into the bar before I push with my legs.

And welcome!

Thanks ladies!!

@everycowandagain do you mean a wedge under your feet? Sorry if I’m being dense!

@MistyTrains2 fo you use wrist straps for RDLs? That’s made a huge difference to me. I find them easier than deadlifts. It’s the extra few inches I need to lift in a deadlift that I don’t like. I think I need to improve my form. I’ve been doing RDLs since February but only added deadlifts in this programme.

@RayKray thanks. I pause more when doing RDLs which I’m happier doing. I’ve been doing them a while but my PT only added in deadlifts this programme. I tend not to pause doing them as it’s more explosive and I feel I need that drive to get the bar up from the floor! Still working on technique!

In a heavy deadlift you can use your body to sort of wedge yourself between the floor and the bar to force the bar up. So in my deadlift I would pull my lats back, brace, hands on the bar, stick my bum out (ie neutral spine), take the slack out of the bar and then really pull myself into the bar as I push through my feet.

I deadlifted for a while before that clicked for me though, you probably just need to keep doing them, keep working on technique, it evolves over time.

@RayKray can probably explain the wedge thing better though!!

@RayKray I had that same experience but with tempo squats - when I switched back to heavier squats I was too slow and had lost power on the turnaround! I usually get out of the bottom but my sticking point is 1/3 of the way up so I need some speed and aggression but I default to slow if I am not confident. These techniques all have a place in a well rounded programme though i guess!

I am feeling good this week despite the deficit, my coach commented yesterday that my squats looked more comfortable than they have in weeks. Probably a result of having a sports massage earlier in the week (ouch!!) and my hrt increase kicking in, plus focusing on sleep.

@MistyTrains2 those cable lat raises sound familiar. How are they so hard???

Ah yes - paused deadlifts (and deficit deadlifts) are a different exercise you might add in to work on specific weaknesses in addition to main deadlifts, but if you're just starting out with deadlifts there's plenty of time for that yet. I wouldn't pause unless it specifically been added as it makes the lift harder.

(And welcome to the thread too! I saw my favourite deadlifts and just jumped in! 🙈)

Ha funnily enough I was thinking what is this wedge thing and do I need to do more of it! My deadlift still needs lots of work

@everycowandagain yeh my programme is basically a process of make some progress, find an issue, and go right back to work on that issue, repeat ad infinitum. I saw a meme made me laugh which had the powerlifting coach just saying 'do that again, but this time less shitty' 😆

@everycowandagain Thanks on the wedge explanation! I will try that next time I do that routine. I find it harder in front of the mirror as I get distracted. The deadlift bars are away from the mirror at my gym but if they’re busy I have to go in front of the mirror and I don’t like it!

@RayKray yep same, I have a minor form breakdown under heavy load and hey presto a targeted technique turns up in my next block!!

@MistyTrains2 I know what you mean about struggling with a new programme, it takes me time to get into it. Although that's usually because my coach has given me exercises to address my weaknesses and so it's HARD!

Yes defo takes time, it's quite humbling, that beginner mentality again. I've got like 3 x 20 walking weighted lunges, then 1 set to failure. I mean that's gonna be hard 🤣.

Good news, I've been stressing for a whilw about my PT as I can't afford it, long story short she said she can see me fortnightly with full services, checkins. Originally she said that only came with weekly PT sessions, but I think the fact she has seen me be consistent has helped. I really had to think what was best for me as fortnightly is still a stretch, but I would feel lost to go to monthly suddenly, and also I didn't want to let myself flouder mid-cut as no idea what I am doing on that front.

But hard feels so good!

Glad you've got that sorted @MistyTrains2

That sounds like a good solution @MistyTrains2

You're right @RayKray the hard bits are really the best bits!! I am on an easier recovery week now and it's BORING

Urghh tricky PT session today. Doing my push routine. Lots of issues with my form, I’ve been doing it wrong for weeks. Had to drop down most of my weights. Feel a bit fed up. I find it so hard to remember all the form. Use the wrong attachment blah blah. I do it all on an online app so I’ve asked her to give me a few more written tips on form.

Yeh post comp I realised the hardest thing about being a powerlifter wasn't going to be the exhausting pre comp prep, but the grind after where it was less exhausting but also more of the 'boring' stuff. But helped with the platform on the future horizon.

Ah don't worry @redfacebigdisgrace we all have those days. I have horrified my coach a few times with my terrible technique. The first time he saw my attempt at a pull up he literally said "oh no, not like that, that's not how you do it!"

And he said once, when we did some front squats in a warm up, "oh dear, we will fix those another day"!!

I also ask for quite precise notes if he wants me to use specific bench angles or handles or grips, I just don't remember otherwise.

Thanks @everycowandagain I’m sure that’s why my triceps have gone all wobbly! I’m not hitting them correctly in anything. I could just sense my PT being a bit annoyed today. I’m probably being over sensitive. She is on a major cut so is probably a bit tetchier than normal!