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! 💪🏼"

Hi everyone, the end of my cut broke me. I've stopped tracking, put back on a couple of pounds, and have had two deload weeks.

Next week I will be restarting my meal plan and reviewing the workout schedule. On the positive side, I have been to the physio.

I'm a bit confused what to do next. If I cut again, I'd want to be finished cutting in April, which kind of means I need to bulk between now and end of January. But I sort of just want to maintain. I think I might just go for a recomp and when I feel like I am getting hungry eat more. I felt like before I would get that way, but be stuck on lower calories until I checked in with the trainer again. I'm just going to train with my PT as and when now- maybe once a month.

This does mean I have to be sincerely consistent off my own back. One thing I am going to keep is a self weekly check in.

@MistyTrains2 , have you been tracking calories and doing cuts or bulks since you started strength training? How would you feel about not doing it, following how you feel, as you say? It sounds like a good plan to me.

Cutting and bulking hasn't been a thing anywhere I have trained so I don't know much about it, though that also mean that plenty of people who strength train don't do it (and I think quite hard if you don't have regular PT?). In cali, leanness and body comp matters as it is your own bodyweight you are lifting so at the level my instructors are at (competing) they often focus on diet (tho not cutting and bulking) but they are full time pros and it is their life.

I'm good too thanks @Proteinpud . Sorry to hear you've not been so good.

Glad you got the classes sorted @MsMartini

Well done on the squat form @everycowandagain

I've also never done bulking and cutting @MistyTrains2 as it doesn't fit with my goals and I think it would mess with my head. I definitely get stronger and build more muscle though - I can see the extra muscle. I think about what I eat and do keep an eye on the scale for weight classes, but it's about fuelling my body right rather than anything else.

I'm still doing the grind of getting stronger and working on form. Next years comp dates are out now so excited for the potential of moving back towards comp and seeing how many extra kgs I can lift. Need to discuss with my coach which comps we're going for and then programme around that. I have got a sneaky fun gym comp coming up but it's just for fun, we've not been training specifically for it or tapering or anything.

@MistyTrains2 I'd keep in perspective that your cut was by most people's standards, early on in your training and quite drastic in terms of the length. I do know plenty of people who do cut and bulk cycles but usually say, 3 weeks on one week off, or a continuous cut or bulk for 6 weeks. 12 weeks to me sounds more like the 'diet' most people expect for a weight loss plan.

Have you looked into reverse dieting? It's similar to maintenance but allows you to gradually increase your calories. If you're strength training it's something to consider because it can help to ensure you're eating enough to keep getting stronger, while managing the anxiety most people have after a cut which is the worry of putting it all back on!

@RayKray that's exciting about your comps, have you got any particular goals in mind or are you keeping that under wraps?

Hey everyone.

@MistyTrains2 I would recommend spending some time at/around maintenance. As others have said you've jumped into bulking/cutting quite quickly and gone really hard but I think it can get quite yo-yo if you're someone who goes all in. Maintenance is a fabulous zone to train, have lots of energy and gain strength and get away from obsessing about being perfect with nutrition.

@MsMartini good news with the teacher.

Hang in there @Proteinpud!

@RayKray I am excited to hear about your competition plans. My coach is competing today, I really wanted to go and watch but he didn't want anyone there :-( He will do brilliantly though I am sure.

That's part of the fun - I've no idea at the moment. I've been training lower than my existing 1RMs for months now, so I really don't know what I could lift. Hopefully more than before! The next milestone is to hit British comp qualifying total. To compete at national level you have to hit a total in a sanctioned comp that is specific to your sex, weight class and age class. Mine is definitely reachable so hitting that would be great.

The upcoming fun comp is more of a sudden death type thing so I'll just lift till I can't lift any more, I don't need to submit attempts so I can test what I can do. But I'm just going for the fun of lifting on the platform with all the excitement that comes with that.

Just wrote a long reply and lost it. Gah.

Thank you all.

@RayKray that is so exciting! Do keep us posted as much as you feel able - think I am not alone in finding the whole comp thing fascinating 😀.

@MistyTrains2 , echoing others a bit, I maintain - not deliberately in sense of calorie counting and am never hungry for long - but am reasonably careful with what I eat (I'm now post meno so not much wiggle room). Broken record, but I've been hovering around the same weight for years now, perhaps 5kg more than I'd like, but am stronger than I've ever been, have my first cold in 2.5 years, usually sleep well and have energy..... For me, those things all really matter and I like the headspace that focussing on energy and training gives me.

@RayKray with the sudden death, do you all have a go at one weight, and those who lift it go on to the next? Or do you have a go up the weights consecutively without knowing what you have to beat, sort of thing?

@MsMartini the former. If you miss you're out. You can skip lifts. So exciting!

@RayKray , oooh gosh so an element of tactics needed, and poker face projecting confidence if you skip a lift??

The.sudden death competition sounds fun @RayKray, is it all 3 lifts?

I watched the live stream of my coach's powerlifting competition today and it was awesome. One day when I am stronger, I would absolutely consider it!! I think it's the singlet that terrifies me the most though, I don't wear short shorts...

It's just deadlift. And yes I need to talk to my coach about tactics. Although I think I'm going to go for try heavy and fail rather than play it safe as it doesn't really matter and I'd rather go out in a blaze of glory.

@everycowandagain if you can do the lifts to competition standards you're strong enough. It's the best feeling. I love wearing my singlet even though it's not v flattering. You're allowed to wear long legs and arms under your singlet now if that helps. Although I think talced legs would be better for deadlifting. But when everyone is in a singlet it doesn't really feel like much of a thing.

Oooh yes @RayKray , you've got nothing to lose really have you?

@everycowandagain , my friend who did a comp said the best feeling, and that everyone was very helpful and encouraging. Think she checked the results from last time to make sure she wouldn't be a total outlier.

Yep I looked at previous comp results to check I wouldn't be an outlier. But after going I realised an outlier would be welcome anyway.

The competition I watched yesterday I noticed the huge variation in how much was being attempted, even within weight classes, so it really was everyone competing against themselves. Really supportive too!!

Going to slog away on some strength work for a few months, test my maxes and then maybe think about it!

@everycowandagain sounds like a plan!

@RayKray , yes I think my friend was in a pretty empty weight class - so they were extra super welcoming 😀.

@everycowandagain yay! If you're thinking about it it would be worth getting someone to check your squat is comp depth as it's a pain to go back and sort that if it isn't. And get used to pausing on your chest for bench. They're the main differences to general lifting. And lose any straps if you use them.

Good advice @RayKray. I really don't want to have to deconstruct my squat!

I am doing paused bench at the moment, DH and I were chatting about how the comp bench was essentially a paused rep when we were watching.

Sadly post comp training is basically deconstruct it all and make it better but at least if it's deep enough it's good enough to compete. I used to practice with something beneath me for my bum to hit.
You have to wait for the command for bench which will only be given when the bar is stationary on the chest so as long as that takes. In comp I didn't have to pause as long as I do in training.

Back in the gym, did some stuff, not all. Building back in my own way.

Hang in there @MistyTrains2

Yep, @MistyTrains2 . I've had couple of trips away, then the pulled whatever which means I can't do some things, and just getting over a cold now. It is sooo annoying isn't it when you've worked hard to reach a certain point and then something happens.....and I especially struggle with the uncertainty around even minor injuries.....but it does come back. Gym tonight, and I will go slow and steady and have a good session for where I am right now - or that's the plan 😀