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 and @everycowandagain you have inspired me to go to bed early!

@RayKray ah yes of course, that too

@redfacebigdisgrace deadlifts are my favourite, I would do them all day.

I went to a new class tonight. Quite proud I planked for three minutes. The rest of it was bloody hard though. Give me weights and running any day 🤣.

After I popped onto the Boditrax machine. Bearing in mind I was super full after a lot of carbs and dessert at a sharing work lunch today, it said I have dropped 0.2% body fat and built 1.1kg of muscle mass since July, that was around when I started to lean bulk. I still want to build more muscle and I am looking at two more bulk/cut cycles.

I was definitely going to do one more anyway. Need to get through this one first, bring and share lunches not helping!

PR 40kg on my deadlift today. I'm getting some straps.

That’s brilliant @MistyTrains2 ! I progressed quite quickly once I got wrist straps. Slow progress from 60kg now though..,

That's really exciting @redfacebigdisgrace . I can't really feel my glutes much so I am looking forward to it! My hip thrust is 90kg so it's mismatch.

My RDL technique got more consistent when I started imagine shutting a car door with my bum while doing it 🤣 Think I saw it on IG.

I feel good today. I went through a lull when my 12 week program ended, found it hard to focus on goals and sort of just wanted to be back doing the 12 weeks.

Looking for further newbie(ish) gains now. My best on the leg press is 10 × 150kg so I am going to try and get a second set at that.

I also discovered I have been shoulder pressing all wrong, or at least there is an easier way. I was sat bolt upright, but apparently you can tilt the bench slightly and lean back on it. Game changer 🤣

I've also been lat raising with my arms very bent...more extended to fully extended is where I feel it a lot more on my sides and less on the shoulders.

I normally do Fridays workout with my PT but we did Wednesday today as she is competing on Friday. I'm going to plan a way of doing Mondays workout with her and see what else I can improve.

The new class was Hyrox - we did planks, farmers walk, rowing, ski, sled push, wall balls, squats, press ups and running.

My trainer has dropped my cals by 100 to 1750. I was just getting comfortable.

Gah. Gonna get my head down and use my energy as purposefully as I can.

@MistyTrains2 how many days are you training? What is your step count? Your class sounded interesting. I miss my outdoor bootcamp but it was physically punishing. Great endorphins though…

I’m not calorie counting as I’ve had an eating disorder in the past. Just focusing on protein. Getting my steps in. I do 4 lifting days a week - push, pull, full body and lower. Plus I aim for a run too. I’m not seeing as much progress as I’d like. I find it hard to build muscle. I’m 50 so that may have something to do with it. It’s hard to fit it all in with working and having three kids!

On a positive note I hit 3 sets reps of 8 reps lifting 65kg RDLs - a pb for me and am chuffed I managed 3 sets. I only weigh 59kg so verrrry happy with that!

@redfacebigdisgrace I train in the gym 3 times a week. My daily step target was 10k but just gone to 12k. To be honest I hit around that usually. I also have 2 x 15 mins cardio.

I don't normally/regularly do other stuff, just out of interest/variety or a different challenge.

You are doing amazingly! More than probably 95% of people. As long as you're eating enough and progressively overloading you should be able to maintain and build muscle. It is just slow and not linear!

That is absolutely awesome on the RDLs, I'm about 62kg and would love to hit those numbers.

Hyrox differs from Cross Fit apparently in that Hyrox is the same 10(?) exercises each time. It is a little more cardio / endurance based. In the competition there is a 1km run between each exercise.

I have to say my abs are killing me 🤣 which makes me want to do it again.

@redfacebigdisgrace Are push/pull days upper body, or do they include legs?

My 3 are
Glutes and hamstring based with pull exercises
Quads and calf with push exercises
All legs

The foam roller is my friend 😅

My training is more bodybuilding based so I always feel a bit of a fraud on here!
I had a great session with my PT today.
I sorted out some techniques- it's amazing the difference a small degree of placement can make. I knew my rear delt flies felt off and I could feel it in my centre back and traps. My elbows were about an inch and a half too low and it made such a difference. Using a cable now for my lats with a straight arm as my elbow was intermittently clicking and so couldn't do enough weight on the machine.
I'm incorporating some supersets and some heavier partials with drop sets.
I'm ridiculously excited. It bores my husband witless but DD2 and I can talk about this for hours 😂
Went to see my trainer in a show in August which was an experience!

@WithIcePlease I‘m not sure what the difference is? I got into weights due to aesthetics mainly. But am enjoying getting stronger.

@MistyTrains2 I’ve attached screenshots.

@WithIcePlease well done on getting your form sorted. I struggle with mind muscle connection with my back.

@redfacebigdisgrace super interesting to see another split. 3 way plank looks like one I need to try!

I have more legs I think.

1. Adduction, hip thrust, squat, split squat
2. Rdl, leg press, barbell reverse lunge, leg extension
3. Hip adduction, leg extension, squat, leg press, walking lunge, hyperextension roman chair back extension with glute focus

@WithIcePlease haha I feel like a fraud! It's a journey and we are all at different stages. Really interesting to read about your adjustments.

@MistyTrains2 that’s interesting. I don’t have any leg presses in. I think your Roman chair is the same as my GHD? I don’t have any both leg squats in. The single ones are good and I have had less knee pain since doing those (when doing hills/ mountains- my other passion!) The glute bridges are a killer. I have lots of super sets which I like. Keep it pacey although I was a bit shaky after those RDLs this morning! Heart rate got up to 180 on the split leg squats /box step ups with dumbbells! I have attached my other two programmes. The same letter 1/2 are the supersets.

@redfacebigdisgrace that looks really good. RDL and situp looks a killer!

I really want to try a sumo squat. I tore my meniscus a decade ago and had it clipped together, so deep squats can be tricky.

Leg press is good for hypertrophy.

I've destroyed my legs. 6 PRs. 50kg hip Adductor, 45kg leg curls, but really proud of 160kg leg presses and 55kg squats. Also got the roman back extension technique much better, I think that is the same as GHD @redfacebigdisgrace . I was really feeling like this split wasn't hitting my glutes as much so I am glad I got the form better on this one.

I then did 10 sprints on the treadmill, going from 1 minute to 30s as they got faster.

Think my workout was powered by hormones. Also my new favourite pre workout snack is now a chocolate rice cake, banana and Greek yoghurt as I had that today and seemingly kept it up.

I might regret my workout tomorrow!

Yes, I think I posted upthread that I did the whole Hyrox functional fitness pieces in a session a while back.

It's tough but a tremendous sense of achievement & fascinating to see what I struggled with - 100 wall balls were easy, as was a 16 kilo Farmer's carry & sled (I push/pull a lot on the sled), but the rowing was hell!

The actual competition has you do a 1 km run in between each of the functional fitness pieces, so you're dealing with an insane level of exhaustion.

If you want to see an elite athlete training for the Hyrox competition, follow Lucy Davis on Insta. She's amazing.

I've not been dong a huge amount as torn knee cartilage. But I've been focusing on upper body (now at 40kg bench) and DLs focusing on getting the hnge really solid - can't fully flex the injured knee so no squats <sad face>). DLs only require a small knee bend. This has been fun - doing baby weights at about 40 k, and doing them verrrry slooowly (8 counts up & down on the light weights).

But the other day in a PT session, we had fun: a full ascending set - started at 40 kgs for 12, then more weight/fewer reps, till I hit 90 k, which flew up easy! It didn't feel desperately heavy -

So I was worried that the 2 months out I've had to have (and probably another month before I can run or do box jumps or sled push/pulls) I'd lose strength -but that seems not to be the case. Feeling more cheerful about it - because the injury was about age (I'm mid-60s) not running technique, so it was depressing as I felt there was nothing I could do to fix it apart from rehab & time.

@DollyParkin ahh my memory is terrible. I found the wall ball really hard, he gave me the men's 6kg so not sure if 4kg would have been better. I really liked the sled push. Yes rowing was really hard.

I might go back and do another class. Thanks for the rec. Will check her out.

Slightly regretting yesterday but not. I don't feel like sitting or walking which only leaves horizontal which is not really an option 🤣

That's fantastic that you have stayed focus on what you can do and had gains that way. I am firm believer in that - there is always something even if it's an adjustment.

I think I sort of did an ascending set on the leg press. I sort of just stopped thinking oh it's 3 sets and I have to add x kg because that is a bit more than last time, and just kept doing sets and adding weight until my body said that's enough- I was feeling my way rather than counting the kg so much. Some days it feels technically quite hard though, other days it's fine. Doing the 3 min Hyrox plank really helped my core which I think helped my lifts.