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! 💪🏼"

@Proteinpud I am the same regarding getting ill! The lack of sun this summer has not helped.

I went to a different gym, they had a curved running machine which was fun. No smith machine so I had to free bar my squats...well I went up from 10kg to 40kg!! I asked someone to spot me and hit 10 reps.

I also did 45kg on the RDL which was a PR. I haven't been doing the cardio as I was ill which is probably why I have strength for the PRs.

Gonna try and track my food, not long left. Very shallow but I have more defined glutes finally which is amazing, the cut really made the difference there.

Sorry to hear about the trainer situation @MsMartini . But now is your chance to switch it up to powerlifting. I had to say it really.

I'm still working away at my programme, making progress on form and eeking the weights up. Having 121s is really working well for me. I think I'm getting a new programme soon but I can't imagine it'll be radically different as it's always squat, bench and deadlift plus accessories but then that's how I like it

@RayKray 😀😀love your enthusiasm. I may return to squats and deadlifts at least. But I'm getting somewhere with cali, really want to see how far I can go, and like the variety - I couldn't stick to a programme like you do. I like the community and the outdoors training too. I do know what to do, and will still have weekly shared PT - it is more this annoying man will be on the rig!!

@MistyTrains2 well done!! especially in a different gym - I always spend time faffing around working out how things work.

@MsMartini it's interesting you say that as it's only recently I've realised that being happy to turn up and do the same thing over and over isn't universal and a pretty good skill for a powerlifter. Hope the cali thing pans out ok. Maybe you could move to Thailand too, or maybe a bit extreme as a solution.

@RayKray 😂😂possibly just a bit! Maybe Annoying Trainer will move.....

And yes. Perhaps if I followed more of a repetitive programme I'd make more progress even in cali, but that sort of structure is less of a thing, round here at least. And I guess the goals vary more - strength (low reps), power, endurance, mobility, skills like handstands that are less strength - the focus can change and sometimes has to depending on classes/weather/niggles/gym set up etc etc (as most people are using outdoor cali parks or normal high street gyms - there are a few indoor specialist gyms with space for rigs and proper bars but few and far between and pricey). So not much good at 1 deg focussing on strength 3-rep sets that need long rests!

I do get the appeal of what you do and especially the knowing exactly what lies ahead and not having to rejig plans, and being able to measure progress so precisely.

Love reading all the discussion here.

I'm heading home from holidays tomorrow, and had a chance to reflect. I'm done with my cut. Next week is the 10th week and I am not planning on extending. I've not been able to weigh properly this week but I will when I get back- I've definitely lost fat though.

The turning point came when I realised I had a fabulous weekend in the summer, one of the best, and thought at the time I wanted to plan more like that....but with the progressively lower calories I've not had the interest or energy. I want that back!

Things I have learned- just lift the same during a cut, but maybe aim for massive PRs on just one thing in a session, but don't compromise on pushing overall as you can do it. And maybe go a bit faster, an 8 week cut rather than 10 weeks, maybe, but not sure on that as I didn't always have such regular meal times or hit the macros so maybe I burnt out sooner.

That's all I have energy to write for now!

@MistyTrains2 , energy and enthusiasm for life and fun plans trump most things I think, for me anyway. I train to live (with a lot of fun and benefits along the way), not the other way round.

As we've talked about I've never counted calories or restricted beyond normal healthy eating guidance (I don't drink these days either) and am the same weight as when I started lifting 6 years ago, but much stronger, and a different shape. I also cut back on training/take extra rest days if I am feeling tired all the time, or lacking energy for other stuff - I think that's important too, not least in avoiding injuries from what I have seen, and avoiding getting run down and picking up every lurgy going.

I am slogging through the final days of my cut, thoroughly bored of it now but so pleased with the results.

How do you all deal with the hunger? I hate being hungry & it makes me make bad choices. My age (65) & trying to drop about 5 kilos means I need to limit to 1500 calories a day. Sometimes it's tough.

I'm still injured but doing deadlifts - just not weighted squats. Got up to 85 the other day & yesterday did some at only 60k but very slowly. That's almost as hard as going heavy!

Back from holiday. Will weigh properly tomorrow but I think I have gained weight and fat if the scales are right today. Thoroughly annoyed.

@DollyParkin Generally was not too bad...high protein breakfast, having about 45g protein by midday is essential. That is the minimum RDA and I think tricks you into satiation. Have some carbs with lunch. Lean protein (a lot) and veg dinner. But yes 1500 is low.

Haha I actually lost a pound on holiday. Not sure about BF but I am back in my own environment so easier to eat better. I decided not to beat myself up, the whole thing has been a learning process.

Annddddd I hit 200kg on the leg press!!!! 7 reps at 200kg. I told my trainer not to tell me what it was we were lifting. Very pleased.

Going to celebrate it with some new straps for the RDL and some new gym clothes.

Haha I actually lost a pound on holiday.

Result!

My knee cartilage rehab is going, slowly. Did a sled drag the other day working up to 230 kilos. And it was hard but not death. I could still talk swear at my trainer while pulling the sled. He loads on the plates then stands on it himself, so we keep up the banter.

I do like the sled - no technique needed, just building strength.

I accidentally lost weight on holiday before comp. I needed to keep weight and had loads of spare kilos to get heavier to be in the weight class I'd entered at and despite all my best efforts I lost weight! Should have eaten more chips

Well done on the PBs!

Yes on holiday there is more walking, could that be the reason?

Sled work sounds nice!

Still riding the high of my PB 🥳

It was an active holiday but less so than my usual training. Who knows. Maybe my body was doing so much building during my taper it used lots of energy.

Hi all, how’s it going? Well done @MistyTrains2 sounds like you’re on track. You’re obviously very disciplined. I just can’t really function cutting my calories. It leaves me quite low. Maybe I’ll try the mega protein breakfast. At the moment I have a protein porridge plus shake which is about 25g protein. I do love my porridge!

@DollyParkin well done on the sledge - that sounds hardcore!

Thanks @Proteinpud for the food ideas- I will implement them. I hope you’re feeling better. I know what you mean about just avoiding people and lifting!

@everycowandagain well done on the cut. I find it so tedious! I’m hoping I can just slowly build my muscle and cut through higher calorie requirements as I’m crap at dieting!

@MsMartini how annoying for you about the instructor. Grrr I hate that! Hope you can get a solution that works for you.

My news is no lifting news. Been wiped out with a nasty chest infection and pretty much been bed bound for 2 weeks. I’m asthmatic had to get steroids and antibiotics. So crap. Feel all soft and flabby. Not gained weight but fat has bounced up 2% - can that be right?! I managed PT last week but only because I wouldn’t get a refund cancelling so late. We did a few exercises from my new upper body, focusing on form and chatted. It was nice to get out!

My new routines have come through - lots of leg extensions @MistyTrains2 and still got my favourite deadlifts and RDLs. I have 2 upper body and 2 lower body. Work is a bit busier now (teacher) as I have a student I’m mentoring and an after school activity. Hope I can fit it all in!

So excited for your new program @redfacebigdisgrace !

I'm nearing the end of mine and thinking what to do next.

In no particular order I'm thinking, I want to keep working on glutes, I don't particularly want massive quads though, not sure how to isolate this!

I know abs get worked in the compounds but I swear I had better abs when I swam three times a week, less cellulite on my stomach, so I think I want to do some abs.

I also want the workouts to be 1hr 20 max including warm up sets. I think the main way to achieve that is going to be lifting heavier and less reps. I'm going to try this over the next couple of weeks.

Before that though I have a cut to finish. Sorry it's the most boring thing ever. I'm actually now only 0.7lbs heavier than when I started lifting. I am going to brave the Boditrax machine and see what my muscle mass is next week. My BF is apparently 23.3% as of today, it can fluctuate by about 1.2% a day so I now just look at general trend! I am due on and I want to carry on the cut until about day 10 of my next cycle as I tend to get hungrier from day 10 whereas before that it is easier. I've got some fun things in thr calendar as a distraction.

Sorry that was a brain dump! Had a good hip thrust yesterday and I am going back to do upper body later.

If anyone wants to DM me I am happy to share progress photos of my cut, my face is blurred out anyway.

@MistyTrains2 very exciting! I’m in awe of your discipline. My body fat has gone up to nearly 28% now - gutted! I need to keep my eye on the mirror though as I look quite lean and at 50 I need a bit of fat or I
look haggard.

gluteswise- deadlifts/RDLs, GHDs, hip thrusts and single leg squats/lunges have all helped me. Also do glute activation. I have actually debulked my quads and streamlined my legs since I started with this PT.

It's the last day of my holiday today and I definitely have added a bit of weight, which is completely fine with me. I have mostly been laying on a sun lounger enjoying endless food and drink. I have done a couple of light workouts but mostly rested and relaxed.

@DollyParkin I was on 1500 calories the last bit of my cut. Hunger wise it was OK, I kept my protein really high at 150g and ate 4 meals a day, but after a couple of weeks it got tough because it was the last few weeks of a long 11 week cut and I got so sick of the lack of flexibility. Tougher mentally more than physically for me I would say.

I am home soon, and plan to work on bigger arms and bigger lifts!! Not going to track food or weight for a good while either, I need a break from both.

Just had a great session where I amazed myself with how strong I am. Upped some weights to what would have seemed unimaginable a while back. Love it!

Excited to hear about new programmes and goals hit. It's great when that happens. Consistency and gradual progress is a beautiful thing.

Re shortening sessions, supersets are good. I can make not many heavy reps take an age it seems. But an hour should be plenty (so I'm told lots).

@RayKray thats awesome! Can’t wait to get my strength back again. It’s such an empowering feeling. It’s funny how progress isn’t linear. I suppose there’s so many variables at play.

Brilliant @RayKray ! And @everycowandagain holiday sounds great.

@redfacebigdisgrace , sorry to hear about the horrid lurgy. Ease back in, you will regain it all and more.

I find an hour is enough as well unless I am doubling up body parts (I sometimes do legs before an upper body class), or I am doing extra mobility/technical work eg practising a new grip. Strength sets (as in rep range 1-5, heavy load eg weighted pull ups) do need more rest time, so I am never sure they are actually quicker but if I am focussing on strength not endurance/volume, that's what I need to do. I like supersets but they take it out of me more so if I want to train most days in my normal home routine, I tend to rest in my rests 😀. We often use supersets of high reps low weight mixed pushnpull as finishers at PT.

Thanks @MsMartini I’ve got my PT on Thursday so am going to hold back until then. Just get out for some walks and fresh air in the meantime.

How busy are people’s gyms? I’m at Pure because my PT is based there. It’s actually got a lot of kit but is very busy. There’s a lot of waiting about. A lot of young people who seem in no rush to finish their workouts. To be fair they’re pretty nice generally but I find the workout can take ages at peak times. I’m also bad for scrolling between sets.

@RayKray 100% with you on the consistency and gradual progress. I am looking forward to going heavy/low reps to see what I can do on my big lifts but I know that the increases in weight will be down to the unglamorous months of paused reps, 1 1/2 reps, tempo reps and technique minutiae etc etc

@redfacebigdisgrace I'm very lucky pay shed loads that my gym is all mediated by PTs so they organise any working in/coordination so I never have to wait. It's also tiny but there's a max number of people, you have to book.

@everycowandagain I often think in my head when I'm doing the gazzilionth split squat rep or working yet again on a form adjustment 'this will mean more on the platform'. Months and months for just 9 lifts at competition. Good thing I love it.