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! 💪🏼"

@RayKray thanks, I will take a look!!

@redfacebigdisgrace I do assisted pull ups in the squat rack with the band across. My negatives are ok, it's getting up there I struggle with!

Wow, some great achievements here! It is inspiring stuff.

I've carried on with the boxing classes I was doing, so completely different from the calisthenics I mainly do, am really enjoying. I'm very very bad at it but it is such fun and a great workout.

@everycowandagain and @redfacebigdisgrace , I've recommended Megan Callaway on insta before. I haven't followed her pull up programme but have used her exercises with various instructors and trainers. She is good on how to build strength in the top position with negatives, holds and so on (this is where the band doesn't really help you). I did holds with chin over, then forehead to bar, then head under bar, then one more, then full extension, so you get the most out of the negative IYSWIM. Lots of inverted rows with different grips and hand width at higher reps too, move feet out/lower the bar to progress. I've started weighted pull ups recently and even tho my reps are very low, it is a brilliant feeling when I take the belt off and do an unweighted set!!

@MistyTrains2 thanks for the food ideas. I think I just need to be a bit more organised with taking food to work. I’m a teacher so the days are just so hectic!

@MsMartini wow total respect - doing weighted pull-ups! I need to get back doing the reverse ones. My PT took them out of my routine. We have a pull up bar at home so I might just try that myself. I’ll check out that instagram account. Sounds good. I’d love to do a pull up , even just to impress my teenage boys 😁

@redfacebigdisgrace , it has taken a while and a long way to go still....but it took me 3 months from when I could deadlift and squat my bodyweight to get my first pull up, training using negatives, holds and bands, rows etc. I'm not sure I would have got there if I was doing it with less focus. Then I switched to mainly calisthenics training, with at a specialist gym, and the reps came, and the pandemic meant I then really focussed as well, as I could do cali in parks. Men seem able to get pull ups quickly if they do general back training, but IME for women you perhaps have to focus more - so it does depend what you want and what you enjoy. I occasionally do eg bicep curls and shoulder presses with dumbells but nearly all my upper body stuff is basically bodyweight now, sometimes with a bit of extra resistance (I do use machines for legs alongside some bodyweight).

Hey everyone! Mumsnet glitched and I lost access to my account, hence back with a shortened user name!

@redfacebigdisgrace I have a similarly hectic job and know the struggle... I know it might not be for everyone, but I've found the best way to manage breakfast and lunches is to have the same basic meals every week day. So for me that's a fruit flavoured protein yogurt or low fat Greek yogurt + berries that I take in with me for breakfast, and a home made chicken wrap with avocado, cheese & salad, plus a protein pudding. Means I've usually got around 70g of protein in during the day, so then eating a meal centred around protein in the evening means I'm hitting my target consistently. I usually marinate and cook some chicken on Sunday for the first couple of days and use some pre packaged flavoured chicken for the end of the week. The key is reducing the number of decisions I have to make about food, especially when I'm stressed or short of time.

I'm not doing so well with my strength training right now, only managed once a week and today had to cut it short as I'm not feeling well. Hoping that's only temporary as I'm due to go away for work this week and it'll mean access to a lovely uni gym if I can manage it!

Bugs are doing the rounds.

I had a sore throat Friday which is now a full blown cold. Got out in the sun today and then went to the gym, on the chance I feel worse tomorrow then it is done. I was cheered up as my gym crush walked in 🤣.

Hit 100kg on the hip thrust although if I'm honest they were small reps. Also 55kg on the adductor. And 5kg plates on my squats- I'm going to keep going. I feel the difference is quite substantial from the Smith Machine - I had my feet further forward on the smith squat but the push upwards was more vertical, as ultimately I was leaning back on the bar for balance. Not an option with just the bar! My feet are much more directly under me, my back leans forward as I hinge at the hip. It feels much more of a hip hinge and more quad heavy.

Thanks @Proteinpud I’ve brought my lunch in today so am feeling very virtuous! I hope you start feeling better soon.

@MistyTrains2 get well soon too! I hate it when I get ill. Make sure you rest and you’ll recover quicker. Great numbers on the hip thrust. I’m maxed at 65kg - I do 1 plus a pulse 3 sets of 9, squeezing for 2 seconds at the top. It’s hard and hurts like hell!

How’s everyone doing? Hope you’re feeling better @MistyTrains2 and @Proteinpud
I’ve now come down with a sore throat and a cold. Very annoying. Think I’ll give gym a rest today but maybe go tomorrow.

I had a stressful experience at the gym on Tuesday and have had to complain about a male member’s abusive behaviour to me. He swore at me, got right in my face and leant on my hand on the bar. Unbelievable. He was trying to save the only other rack for his girlfriend and she hadn’t even arrived! When I politely challenged him, and asked if I could use it, he went mad at me. Scary really. Proud of myself for standing my ground calmly and not being intimidated (he’s a big tatooed, shaven head guy). He’s a repeat offender so should get banned. They have CCTV footage. His girlfriend is lovely , bit scared for her.

@redfacebigdisgrace I took Monday off sick and barely moved - did about 3k steps which is enough to survive really. The upshot being I felt much much better on Tuesday. Still feel a bit empty but getting there. Definitely use the recovery days as proper recovery days when ill, it helps! Hit 170kg on the leg press.

Wow that is unbelievably aggressive behaviour. How disturbing. He must have some kind of serious issue. I mean some people can hoard equipment but there is no need to swear. And to get in your face to intimidate you...and leaning on your hand is threatening and downright abusive. A sad state of affairs for him and he should be banned for life from that gym. I'd be very angry and you were right to report but I am sorry you had that experience. I know what you mean about the girlfriend, but there isn't a lot you can do unless you wanted to report him to the police as well.

Is aggressiveness a rare occurrence in gyms? Just asking as I have never seen or experienced it in mine, I never really considered what could go wrong! I did commit a huge error the other day, I unracked someone's weights as thought he had gone....no then saw his phone and his came back. And about six people has watched me do it and said nothing. I thought they were thinking who leaves their weights on. He came back and I apologised profusely and said did he want them back and he said he would do something else. I briefly considered leaving my gym and never going back as I was mortified. I'm careful now.

I wouldn't think twice of asking someone if they finished or not if they are chatting for a very long time, they can get oblivious.

Just got my plan change, reduced calories and upped steps and cardio for next 3 weeks.

I've ever so slightly neared a plateau, but mainly as I've bought cheese and snacked on dark chocolate rice cakes, which I've not told my trainer, I mean it's hardly a sin is it 🤣.

I don't think I've gone over too much, but to be honest I've not bothered entering recently as I am eating the same things on repeat and I roughly know...that said it is probably more important to track in the cut phase than when I tracked religiously in the growth phase!

I will push but I don't have the laser focus some people have. Saying that I'll probably be disappointed with myself in 3 weeks if I don't try. So I will aim for 3 solid weeks and it will be what it will be.

I was reading online if diet fatigued then a maintenance phase should be about the same length of the cut phase. I need to try and work out the plan of where all my interests and goals are heading with weight training as that will determine what happens next.

@redfacebigdisgrace that is appalling. I am so sorry that happened to you and some mighty cheers for keeping your cool and standing your ground. I hope the gym ban him pronto.

More generally, I've only ever had one incident in which a man behaved badly towards me, was in a boxing class (he hit me too hard and fast and then complained I wasn't holding still and was looking scared at him, which he found offputting, the sensitive little soul). The gym banned him from those classes and I think told him to stay away from me. They never talked to me about it directly though, which was poor. There was a lot of bad feeling about him as it was very public and he was pretty well shunned after that anyway.

Just had a chat with the manager who has still not looked at CCTV footage. The guy has denied it completely apparently. So I have to go back in tomorrow and go through the whole process, make a formal statement etc.. they need to speak to witnesses. But the manager was very much “if we ban him…” “we’ve had issues with him before and tried to manage him…” I mean hello! What the hell! So let’s see what happens because I’m fired up and am not standing for this. He shouted at two young lads last week who also complained. Shouts at the women and teenagers….The manager was “I’m not sure what is going on in his personal life…” what!! Who cares. He can’t go around behaving like that. Not impressed.

Sorry so busy ranting I forgot to reply! @MistyTrains2 you sound so good at tracking your food. I’m terrible. I’ve been cutting back but haven’t lost anything. I look marginally leaner I think. Annoyingly at 50 it just starts to age you when you stop too much body fat. Well done though and on bouncing back from illness. I stupidly did my push routine today (scary guy was in too) and am knackered! Triceps looking a bit more defined though so I’m happy with that.

@MsMartini thanks for your support. Can’t believe your boxing guy. Scary. I always hated being paired with guys for that!

@redfacebigdisgrace , yeah what a guy, yelling at women and kids. I'm not impressed the manager hasn't looked at the footage yet - this should be at the top of their list. Good on you for not backing down, though it should not be down to you to make a stand.

Boxing - I found most men were fine and knew they had to practice skills, endurance or agility on women - those were pad and glove classes. I've just started it again in a boxing club not a gym, and we do a bit of sparring. I am terribly bad at it and there are guys there who are properly good but they are mostly helpful with tips and wouldn't dream of hitting me hard. Some of the women OTOH 😂.

Food - as I've said before I don't track or count anything, weight been stable for years, and as I only ever lose much when I stop training, it ain't happening😀. No-one I've trained with at several gyms does either so it seems very mysterious to me!

I'm with you @redfacebigdisgrace, he'll never learn if he isn't banned. I do understand the thinking that going to a gym is helpful if you have issues, but there are other gyms he can go to.

Sorry to hear about horrid gym man. If he's really big maybe he's on steroids as a side effect is anger. Not that that is any way an excuse but another reason he needs banning. Thankfully I've never ever come across that kind of behaviour. And I have accidentally nicked someone's bar and squat rack before too. The gym should sort it out and if they're not I'd be finding somewhere else as I wouldn't trust them anymore. Not that you should have to obviously.

I've also never cut or bulked in that way. Although I am successfully getting my weight down slightly to be more securely in my weight class. But I don't measure anything, just think make better food choices and walk round a bit more.

I'm still making progress on technique. It's amazing how much easier a lift can suddenly feel when a bit of technique comes together. It's patience-requiring repetitive work but luckily I love doing repetitive things and being anal about technique so I'm still enjoying it enormously.

The IPF world masters are on at the moment of anyone wants to see 40+ y/o women lift heavy things. It's live streamed.

Hi all, thanks for the support. They’ve suspended his membership, good! You can’t go around calling people f@cking assholes and trying to hurt them! Guy has got issues.

missed my workout today as have caught this nasty cold. Off on holiday tomorrow for a week. Hoping some nice sun will sort me out and I can come back refreshed. Got some snazzy new wrist straps through the post today so I’m also set!

Have a great weekend everyone.

Good stuff @redfacebigdisgrace . Totally agree. And gyms can't drone on about being safe, inclusive spaces and tolerate men who bully and threaten women and kids either. Have a lovely holiday.

@RayKray , go you. I know you are right about technique (the same applies in cali) and your posts inspire me to focus on it a bit more!

Things may be about to change for me - my gym instructor is leaving for a while and the gym is unlikely to replace him with someone properly specialised in which case I won't be doing the classes but also will have to avoid the times when they are on (as the rig will be in use). It is a shame but I am trying to see it as an opportunity to focus on working on stuff I know I need to (with three classes a week plus PT plus boxing, that's nearly all my upper body slots), and also maybe training a bit more with one or two other people.

Just checking in! I am slogging through the final days of my cut, thoroughly bored of it now but so pleased with the results. I have so much more muscle and definition in my arms. Will bulk again at some point, still want bigger arms!! But in the meantime I am off on holiday this coming weekend and then it's going to be a long stint at maintenance and hopefully some heavy lifting and PBs before Christmas!!

@RayKray I will see if I can catch some replays of that powerlifting. My coach is competing in November but he has forbidden us from coming to watch:-(

Sorry to hear about aggressive gym guy. I have thankfully never experienced it, but there are some idiots out there for sure, that ruin it for the perfectly nice majority.

@DollyParkin my coach made me do thrusters on Sunday! Took me a few goes to actually use the momentum. We did OHP as well and he kept yelling "squeeze your bum!" at me

@everycowandagain Yes I'm finding the last 3 weeks it really starts to show. Lots of people telling me I've lost weight and I'm like if only you knew the hard work 😂. I rarely explain it now, I just say oh have I, maybe a little? I'm not even sure it's meant as a compliment but I don't care as it's about feeling strong. I also realised it is not solely about the aesthetic goal, it is about having a goal and pushing hard for it, and making that goal something I enjoy doing.

Annoyingly I am away and struggling to be as disciplined on tracking nor do I have any scales, but I spoke to my PT and she said we could extend by a week if I want. But I am trying - steps, PRs etc.

Hitting a different gym tomorrow!

Well done on those of you still going on your cuts! I finally did my first workout in nearly three weeks (not counting the one I attempted and bailed two sets in) Feeling very unfit and kept it light - a little bit of cardio, some bodyweight exercises and a set of light deadlifts. Feels good to move my body at least. Annoyingly Facebook has reminded me I've been properly ill like this the last two years at the same time, think I need to stop working in a busy office, if I could just avoid people and lift I'd be happy 😁

Yes, well done all, and yayy @Proteinpudding on getting back in the game...gently does it. Know what you mean about other people 😀.

I'm grumpy. My cali instructor at my gym is leaving, and his possible replacement is taking some classes already. I turned up last night to find him there (so no escape) and I don't rate him or enjoy his classes. You know when you are looking forward to a workout and don't get it ? It leave me feeling punchy - and if he takes over regularly then at prime times the rig will be occupied with his poor classes and I won't be able to train. Pah.

Oh no, that's gutting! I feel your pain, good cali instructors are hard to come by. I remember when I used to train in another city and I was sad to be leaving (moving away) but then found out the teacher was moving to live/teach in Thailand as he wanted that kind of lifestyle, I think they had to end the classes as there was no one with the skills!
The guy I used to train with up here doesnt train anymore. I feel I get some similarities from capoeira at least.

Yes @Proteinpud , they keep
moving abroad where cali is more a thing…..not easy classes to run I think, you have to be very engaging and quick at thinking if progressions for everyone. They may get someone else good in for a few of the classes so I’ll have to box clever to go to the good ones and avoid the others (bad guy is always free, funnily enough, to cover). Pah. And train on my own more which is fine and probably about time to switch it up