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! 💪🏼"

There's no plank in the actual Hyrox competition, AFAIK? But core training can be good for other training - I prefer to do hollow holds, as I can keep my body active, by really thinking of pushing my back ribs into the floor, and really stretching my legs and arms above my head (lovely full body stretch), combined with the game of keeping heels and hands just a couple of centimetres off the floor. It's a great exercise building towards pull ups (which I still can't do without a band).

And I love the leg press! Got v heavy quite quickly - great accessory training for back squats. But off the menu till next year.

Argh - I'm even missing box jumps and burpees. Hate being injured & scared of ripping my knee even more...

I sometimes struggle with 2 days off especially on a quiet weekend.

My legs have been, ahem, sore, so I went and did upper body today (splitting tomorrow's workout into two), and I'll do the legs part tomorrow.

I then went for a 37 min run this evening so actually not that much of a rest day 😅 I spent a lot of yesterday not moving though and walked half of what I normally do.

I honestly wanted to do nothing less than hip thrust yesterday- it was a real mental challenge to go to the gym. Once I got there I felt better though, knowing my routine etc. However I forgot my headphones and that was hell! Also it was so busy it was like a scrum. Maybe everyone is waiting for payday! A lot of heavy pounding of the punch bag was going on - end of the month frustrations being taken out! After all that my hip thrusts were pretty solid.

Non lifting win, I am now the same body weight I was in May this year before I began lifting, but my body fat is 5% less (if scales can be believed-general trend is good though!).

I love the fact I've done it with eating properly, not feeling restricted, happily eating pasta etc. I could probably lean out more if I cut back carbs (around 40% of my daily intake) but I would lose strength for sure and that isn't happening! I have been watching my sugar intake from fruit and starches though, it's better if I keep that to 40-50g, I sleep better like that too. I am better at estimating a balanced meal too. I could be more consistent on greens and fibre though. How do others feel (if you are doing one, I know there are many ways of training and not one is better than another) as a cut progresses? Do you get near the finish line and feel tempted to reduce carb? I'm conscious of not putting pressure on myself as the whole process is simply a means to an end of building muscle, the aestethic part of it is really only a small aspect.

A couple of side questions- I don't like metcons for doing split squats, they don't feel stable, are there alternatives (or is it just that I am not stable?)

I'm also looking for a couple of tank vests for training, preferably cotton. I really like the No Bull ones. Any other recommendations?

That’s really fantastic progress on the body fat@MistyTrains2 - wow!!! I find hip thrusts hard but mine are 1.25 kas glute bridge ones so a thrust and a small pulse. Three sets of 8, killer. Supersetted with a sumo squat. I prefer to do legs at the weekend when I’ve more time and more energy!

My trainer has put me in a slight deficit to try and reduce my body fat. Just dropped 200 calories and upped my steps. Hopefully I’ll see quick progress as I’m not good at counting calories/being hungry.

I managed a good pull session at the gym yesterday. I was tired as I was away for the weekend but still did the whole thing and focused on form. No pbs but my trainer said you can’t up the weights each time - progress can be better form/an extra rep etc…

Got up before 6am for a quick 5km with a friend before work. Feeling tired already! Early to bed then PT session tomorrow.

Have a good day everyone!

@DollyParkin I am not brave enough for box jumps, I think it would go spectacular wrong!

I trained squats and deadlifts with my coach today and I thought it was going to suck because my legs were quite sore from Monday's leg session but actually as I got into it and warmed up it felt better than I expected.

The calorie deficit is starting to bite so I am making sure I get plenty of recovery time and trying to avoid going nuts with extra cardio etc in the last few weeks of my cut. Looking forward to some well fueled training for the rest of the year.

I do have a really noticeable (to me) extra bit of muscle from my bulk, which I am delighted about. Flying the flag for building muscle post menopause!!

Oh yes to building muscle post-menopause. I have very good abs, glutes & quads. Could do with a little less padding on them, and wish I weren't a comfort/emotional eater....

I'm sure you will see quick progress @redfacebigdisgrace

I had the flu jab on Tuesday which reminds me how important all the different elements are. I didn't sleep well Tuesday night and my Wednesday workout suffered today.

That's absolutely awesome @everycowandagain . I'm super passionate about building muscle for a strong and healthy life. So glad I discovered it and I wish I could bottle it and give it to people haha, but it's not like that, it's hard bloody work!

I can't believe I am 50% through the deficit already. I'm due on so it's not the best week for doing one, but once I am past this at least the next three weeks should be okay.

I have a slight running injury :( My glute was tensing, which I have released, thankfully, but can't put too much impact on it, so that is running completely out for now :((

To be fair I always get something from running, last time it was lower shin pain that took weeks to go. Luckily this time my knees have been good with the extra quad muscles I have built plus consistent foam rolling.

Now the pain is at the top of my hamstring, that was always a niggle in the beginning of my training. It general calms down in 24-48 hours, but I think I am not giving it recovery time with the running. Also my concern is that if I push it then I will flare up with glute again.

So plan ahead...stop running for a couple of weeks and reassess, purchase and start Tom Morrisons Mobility Method, cardio is swimming for now, try and keep my steps up.

In terms of the gym, I'm thinking take today off....last time mid program I had a day off and it was fine. I have a deep tissue massage booked and a gentle yoga class. Also an Epsom salt bath. When I go back, maybe Monday, I'll try a 50% volume workout.

I'm due on and I think once I get past that my body's healing will also kick in, the flu jab just didn't go down well this week. Mentally I don't like skipping at it is my dopamine hit but injury is worse!

Overestimated how good my shoulder pressing strength is; trying to lower myself from a wall supported handstand and dropped myself on my head. Ah well, least it means I was trying to push myself!

First weights season in ten days as work has been a little crazy and I've been out of my routine. Managed a 32kg OHP and a 44kg row which I was pleased with. Squats always feel so hard though, was 10kg under what I did last time and still felt like I was struggling. I don't know if it's physical or psychological, but progress on squats or deads always seems slow compared to everything else. I'm sure it's the other way round for most people!

@Proteinpudding ouch your poor head!

And yes definitely the other way round for me, I was struggling with 20kg OHP yesterday and had to drop the weight. Can't fathom how you get that much weight in the air!!

@MistyTrains2 nothing good ever comes from running!

Well done everyone on the PBs!

I've not much to report really, still training, still working on form, making lots of progress with lots of finicky little tweaks that will make a big difference for next comp. Really enjoying working with my coach. Every thing is great really.

@everycowandagain fortunately I only had a couple of inches to fall at that point!

I remember being excited when I first worked up to lifting the bar, 20kg is still a decent weight to lift overhead. I spent a long time working up gradually using microplates, it's certainly not something I have a natural talent for (I have very narrow shoulders, I'm not built for lifting!) So if I can get there anyone can.

@RayKray what a lovely update!

@Proteinpudding thanks, I thought it was almost to dull to post!

I've always had big shoulders/upper back which has never been a particular asset until now. Their moment has come!

@RayKray you're laying the groundwork for some competition success!! This is where future PBs are made.

I am trying not to bore you all with my calorie deficit cos we all know that's not why we do this... my bench strength nose dived this week and I am pretty tired but my body fat levels are coming along nicely. Few more weeks of hard work then some quality time on the beach then back to the more fun stuff ie months and months of eating and lifting!!

Interested in what kind of body fat percentage those who are in a deficit are aiming for? And how you measure it? I’ve been using home scales but they’re pretty inaccurate. My body fat has only reduced by 0.4% despite the fact I’ve lost 2kg have been lifting pretty heavy weights and prioritising protein. It’s currently about 26% according to the scales. I’m currently in a small deficit, reduced intake by 200 calories and upping steps.

I use the InBody machine in the gym but honestly I rely far more on how I look/feel than on weight or body fat according to the machine. I really don't think the absolute % for body fat is accurate for me. I keep an eye on the trend but it's just one data point. I know I have added muscle cos I can see it. I know I am leaner cos I can see and feel it. I make a point not to sweat the small changes the machine spits out.

It thinks I am around 30% body fat but I had it calculated with calipers once and that came out in the mid twenties. I carry more on my legs/hips so I think that skews it!!!

I don't have a goal number in mind, especially because post bulk my weight is higher because of the extra muscle so I am tracking how I look/feel in order to decide where I want to get to and judge whether I am there yet.

Those are great numbers @Proteinpudding . I find squats go up slowly, but the satisfaction of an increase in numbers is disproportionate! I also find my squats benefit most when I hybrid train or give my legs a break....also when I am carb loaded my squats are better...but it is just sloooow. My thighs are my strongest part too.

That sounds great @RayKray , good to hear it is going well. Haha I'm going to persevere a little with running but ease off for a bit.

@everycowandagain that is great you have a holiday to aim for, I'm doing it for nothing really 🤣, just so I can do it again when I am finished.

On a shallow note, I went to try some clothes on and I thought my arms looked good. I also went for dinner and my friend took a photo and I thought I had a toned arm. It is funny as I don't notice day to day but in a different context I do. I think my treat will be a budget clothes spree at some point.

@redfacebigdisgrace that is a good question and I don't know...I have never really tracked it before, but in 2019 I was 44%, which put me in the obese category, I was down to about 32% last year, then with exercise I got under 30%. I've been really consistent this year, I can't recall exactly but I started weights somewhere under 30%.

I think recomping just is pretty slow going and I'm around 24.3 - 24.6% at the moment. When I got to about 26% I started to feel leaner for sure. I am grateful it is slow though as it means I am not losing muscle and I think it will be what it will be at the end of the 10 weeks. I am just trusting the process and hitting my calories and macros as best I can. The cut for me is just a means to an end of building muscle. I did read that though, below 22% body fat, fertility can get affected so I am mindful of that.

In a way being slightly injured is good as I have done other things this weekend and taken stock and got a refocus for the next five weeks. My legs are feeling a bit better so the gym is not out of the question tomorrow or Monday, I miss it!

I was struggling with 20kg OHP yesterday and had to drop the weight. Can't fathom how you get that much weight in the air!!

You start with 6kg dumbbells and do thrusters. Squat as for a back squat, then as you come up from the squat, use the force of your hips to help you get the dumbbells up over your head. My PT supersets these with lat pull downs.

Although in the "nothing good comes from running" (tee hee @RayKray ) my darn knee is still no good for squatting or running, or sled pulls. I love a good heavy sled pull ... I'm starting to miss squat thrusters, box jumps and even - burpees. (never thought I'd say that!)

@DollyParkin might have to give those thrusters a try!

I am still slogging away at my pull ups, slowly building more strength and stamina but it's a long road. One of my shoulders is a bit niggly and my sports massage therapist says my rotator cuff is tight on that side. I think that as I start to fatigue my technique deteriorates and I pull with my shoulder rather than my back. I am trying to really focus on technique and, while I need to push myself, I need to stop the reps before I hit the sloppy shoulder reps. Will keep grinding away at it - shoulder permitting!!

@everycowandagain are there any rehab or mobility exercises you can do for your shoulder?

I have a niggle in mine, I did see a physio years ago but have forgotten what the exercises were, they do help though.

I did barbell squats with 2.5kg baby plates! My trainer filmed me and my form was good. My stance is wide though! I have a long upper body so that will just be how my squats are. Otherwise I topple backwards. Quite excited.

I've also finally fixed my mindset problem with the cut! I asked my trainer for advice and she said you are doing great and just focus on ticking boxes for the rest of the four weeks then we can get back to growth. So that is my mindset - ticking boxes for 4 weeks - I've actually been struggling more than I care to admit with the mindset - followed by a good period at maintenance before I grow again.

I should probably find some rehab/probably exercises for my shoulder @MistyTrains2, DH was muttering about some banded exercises he found good which I should probably have listened more closely to... it was a bit grumbly yesterday when I did OHP and some (very pathetic attempts at) push ups. Need to tell my coach too... it's only very mildly grumbly but I don't want it to get worse.

And good job on the squats! "Good" form is so dependent on limb length so you really do have to find what works for you.

And same on the cut, 2 weeks to go here and just ticking the boxes rather than focusing on the outcome. Maintenance here I come....

I had a surprisingly good squat session this week despite the cut/related fatigue/HRT dose issues. I was doing higher reps but as I walked the bar out at 40kg I thought to myself, if I only had to do 1 or 2 reps I could add quite a lot of weight fairly comfortably. Desperate to get back to heavy low reps. All this ground work on volume/1.5 reps/tempo/clusters etc will hopefully pay off with a solid PB later in the year.

This is what I used for my niggly shoulder. It really helped
Although i think better form also did.

And yes your body composition really affects how you squat. There's a lot of squat purity out there but it really depends on your goals too. Most powerlifters lean forward, oly lifters don't cos they need a different centre of mass to then get the bar up.

Hi all, been away this week so having to squash two sessions in back to back days. Pleased with my single leg lunges yesterday - I use the smith machine and managed 25kg plus bar so 36kg 3 sets 12. I think they’ve really helped streamline my legs a bit. Before I had this PT I was doing a lot of squats and my legs got quite chunky. This workout seems to have shaped them again. Lots of single leg work. Plus deadlifts/RDLs no bar squats.

How do you work on your pull-ups ?@everycowandagain my routine is just assisted pull ups at the moment. I’m down to 16kg now so am just slowly taking away the weight. I’m trying to focus on dropping right down as that’s the bit that I find hardest.

Thanks everyone for the body fat info. I think my scales are all over the place with it so I’m going to stop looking at it!

@MistyTrains2 that’s some serious recomposition you’ve done. I’m in awe! I struggle with getting enough protein in and generally find restricting intake difficult and depressing. I’m trying to reduce at the moment but think I’ve lost muscle. It’s so hard to get the meals right when you work and need to take a breakfast/lunch in. I find myself grabbing a sandwich from the shop.

I can see myself watching some squat videos. I have a cold so am going to do some physio work today. Really excited about bar squats. I know it's not the case but doing them makes me feel like a proper lifter!

I love single leg lunges now! It took a while. Reverse lunge on smith squat, Bulgarian splits, walking lunges etc. I feel they work the sides more.

@redfacebigdisgrace It may be water loss rather than muscle if your intake has gone down. Generally I have overnight oats with 10g protein powder, plus scrambled eggs and cottage cheese on toast with avocado, tomato etc. for breakfast which is a fairly good amount of protein.

I go into the office sometimes, one of my favourites to take in is a tuna pasta cheese bake made the night before. I read somewhere that cold or reheated pasta has less starch and therefore doesn't raise blood sugar as much. I will always try and go for a walk before or after lunch though. I also sometimes do a wrap, I really like the Crosta Mollica ones as they are just flour and olive oil, none of the added emulsifiers (I read Ultra Processed People and it put me off shop sandwiches for life!) and try and add 100g of chicken, turkey, salmon or prawns and flesh it out with some chickpeas or lentils, more avocado etc. Or making a big quinoa and sweet potato and black bean salad for the week, then adding protein as I go. It is hard if I forget to take something in though!

I snack on apples, nuts, peanut butter, cottage cheese, chocolate rice cakes, Greek yoghurt ideally another with 10g protein powder, berries etc. I can then usually hit 130g protein with a dinner that has fish and meat, plus complex carb and vegetables.