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! 💪🏼"

Hello all, / I've just found the new thread! Feeling very inspired hearing about all your workouts. I did a couple of mini workouts whilst on hols this week as the place had a small cardio room with dumbbells. Looking forward to a proper workout this weekend. X

This is soooo exciting @RayKray

@DollyParkin - so interesting. Isn't it great to move between things and find what you like? Handstands are a real weak point for me. I STILL can't fully kick up. Wall work great for shoulder strength.

I am indeed very excited. I have to try and keep a lid on it so I can focus on training. And competition day will be challenging to keep my head. I don't know why it gets me quite the way it does, but I find powerlifting so exciting so to be part of it is something else.

Can I join and will you be my buddy please @DollyParkin . I’m 60 and am lifting pretty much the same as you - 90kg for reps with 100kg as my ambition. I weigh 59kg for context. I’ve had the back spasms too but have worked a lot on technique and it rarely happens now. If it does happen I go immediately to the osteopath before it sets in!
I’m currently working on squat depth - have arthritis and more in my knees, have had an Ostenil injection a few weeks back so now it’s full steam ahead with range of movement.
I have a PT session once a week where we focus on the heavier lifting and do a strength training or bootcamp class most days.

For all the potential pain/injuries I do a mobility programme alongside my lifting. I notice it when I don't do it as that's when I get little pains.

Good luck with the 100kg lifts! That's a very special number. And look at lifts in lbs too as then they're really high.

@RayKray that's so exiting!

I bought some liquid chalk! Haven't tried it yet though... squatting tomorrow and sometimes I get sweaty hands and have always borrowed a block of gym chalk before but maybe I will get to try mine!

Does anyone else low bar squat? I am having a go with them in my current training cycle, loving them so far.

I’m never sure about the difference. I balance the bar at that “dowager’s hump” bit of the spine, but not lower.

Talking of squats, can I say how much I dislike front squats. I feel like I’m being suffocated. I try to wrap my T-shirt around the bar. I suppose I should do more of them. Any tips welcome.

www.gripandglow.co.uk/collections/body-grip
I saw this on dragons den and have thought about trying in place of chalk.

I don't know if I'm high or low bar, I just put the bar where it feels right at the moment. And I have a coach watching me so I know it's not 'wrong'. There's lots of strength to be gained yet for me before making those smaller changes. I would guess I'm between the two from how it feels.

Do you have to front squat if you don't enjoy it? There's usually something else you can do as an alternative for anything (unless it's one of the big three and you're competing). I've never done a front squat with a barbell.

Personally I've never got on with front squats, my favourite is the safety squat bar- much easier on the back and the neck ime!

Hello!
Nice to join a new thread... After a few weeks of no energy and weights once a week (plus once a week gym and Capoeira) I've suddenly found my spark again. Four weights sessions this week (albeit shorter than usual so volume isn't that much) four BJJ and one capoeira!

Back up to 38kg x8 bench and 75kg X5 deadlifts so I'm happy. Squats still a bit rubbish though but they do seem to lag compared to everything else these days. I find when I'm only training once a week I'm less confident with the weight so it's nice to push myself again.

I'm really trying to get my pull up/chin up strength back too, I can barely do one pull up at the moment and I find them frustrating to train because I know how far I got in the past (I got to the point of doing 8 high pulls) So I'm trying to just find ways to fit the frequency in, even if it's just doing one chin up every day.

Re the front squats - loads of people struggle with them, it's a lot of wrist mobility. Goblet squats are a good alternative and while you can't go as heavy, you can just slow the movement down to increase the intensity... Though obv if there's a reason you're doing BB front squats carry on!

I would also recommend trying the zercher movement for anyone struggling with front squats.

I’ve gotten a lot better at front squats over the years but zerchers were a game changer for me. They help me to engage my core so much more, back stays very stable, and you don’t need to go too heavy to feel the burn! They are tough though! 😅

@Proteinpudding that's a lot of high pulls!! It will come back 😀. Glad the spark is back!

I had a go at weighted pull ups tonight, never done them before (or not with weights - I do weighted negatives with my PT pulling and me trying to stay up. - I shoot down pretty fast 😂). Just did 2.5k holding plate between my knees and low reps but rotating grip (from pull up to chin up) on rings which I find harder than the bar. I'm going to try the bar next time and try to go a bit heavier. My last unweighted set felt so fluid!

Oh I only do front squats when my PT makes me Not voluntarily! And I moan about them, so he doesn't make me do them very often. It's not wrist mobility (I'm flexible) it's the feeling of the bar pressing against my throat, or my bony clavicle. So I can't go very heavy, ad I'm building up to get heavier in back squats.

Back squat sets today of 3 x 3 @ 55 kg and they felt great, after a warm up set of 40kg. I really like to feel the heavy weight, even if sometimes I think I"m never going to be able to push it up! And that's at about 80% of my IRM, so it's really grinding to build in the solid strength for getting to a 70kg 1RM (equivalent to my body weight).

But I'm totally dead from the metcon he's had me do twice this week - pieces from the Hyrox competition.

https://hyrox.com/the-fitness-race/

I had to do 1000 m row (trying to come in at 4:40) followed straightaway by a farmer's carry of 16 kg each hand for 200m then 100m lunges with a 12 kg sandbag followed by 1000m run (I ran between 8.5 and 9 kph). I'm still recovering! On Monday it was 120 kg sled pushes & pulls, 1000m rowing, farmer's carry, and 1000m on the Ski-Erg. I used to like the Ski-Erg ...

Oh and a hundred fucking wall balls. Light ball only 3 kilos, but OMG

Blimey @DollyParkin , I need a lie down 😂. Are you thinking of entering a comp like that?

God, no! I had to take the afternoon off after the first session I did earlier this week. And I only did 4 of the functional sections, and none of the runs. I was better today, so maybe it's good at getting me fit very quickly! (Although for my age I'm very fit & very strong).

But my PT is entering. He's aiming to do it in under 2 hours. He's a mad machine.

Met con stuff is way too fast for me! We had bar cycling programmes in our Deload week and I hated it

Although I do like a sled push TBH

I managed to hurt my knee by kneeling down funny <rolls eyes at self> so I’ve had to adjust my programming. Quite pleased to power clean and push jerk 45kg this week.
No box squats this week. I do Pilates once a week as well which really helps with core strength and proprioception I think.

That's your QL muscle which will be tightening as you may have a weakness in your core when lifting.

To reach the 100+ pain free head for some gentle physio to release the QL, work on hip flexor exercises and google a few QL stretches.

And make sure you are breathing and tightening your lower core when lifting.

If you pop that all into your routine you'll be lifting the 100s in no time pain free.

I've already lifted 100kg several times, and when the back of my hip isn't niggly, I do multiple reps at 95k pretty well (touch & go, which is the hardest way, I find).

I've changed my desk chair set up, and the back of the hip niggle has disappeared, so that was the problem I think.

I do need to remember to brace more strongly - my core is very strong, it's just I get lazy. I find if I think about pulling my scapulae down, that helps the bracing.

Anyway, back squatting 55 kilos easily yesterday, so I might try some baby DLs today.

Although I do like a sled push TBH

Yes, I like a sled push or even better, a drag. My gym has a harness thing you put over your torso - once you adjust it so that you're not giving yourself a mammogram, it's a great way to really up your weights. I've dragged 400 kilos. Verrrry slowly.

The sled doesn't need much technique, and it builds strength really well. You can go heavy quite safely and quickly.

How did your DLs go, @DollyParkin ?

Can I raise the dread leggings subject? I want some cropped ones for summer, with back and side pockets. I like Sweaty Betty so looking out for them in sale etc, but has anyone anything similar to suggest? I've got M and S GoodMove and thought they are good value I find them plasticky, and sweaty and am aware of them on, IYKWIM. Whereas once my SB powers are on, I completely forget about them and they are soft not plasticky-stiff.

I rate Lululemon for leggings, particularly wunder train. Probably quite similar to Sweaty Betty and a similar price but worth it.

I’ve had some really good Reebok leggings in the past too (the Luxe ones).

I’m always on the hunt for good leggings though! Might try some Sweaty Betty ones at some point.

@Work2live thank you! How does lululemon size? I am a S in SB but not in real life 😀.