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 serious stuff! What a fantastic goal. I like having something to aim for too.

I'm nearly there - 8 x 72.5kg DL today!

One last pull session before Christmas to hit that 75kg target... !

Awesome progress! Is your target a 1RM? If so you have way more in you

Thanks @RayKray!

Going for volume, but I agree, my predicted 1RM is probably around 87kg ATM.

My aim for 2024 is to hit three figures, so putting a lot of time and energy into form and technique.

Hello @whyamiawakestill - great to hear from another returner and your targets sound great! I'd like to achieve a three-figure DL next year and FINALLY an unassisted pull-up!

My goals have changed since prior to my break - I used to play rugby and ride competitively, so a lot of my training was functional.

I'm a bit too old and broken to play seriously anymore (although I coach and occasionally have a bit of a run out with the 2nds!) and I don't have horses ATM, so have switched my focus to heavy lifting and mobility.

8 reps at over 70 kilos! well done. That's the sort of grind that gets you to the next 1RM.

I was supersetting DLs and benchpress yesterday (with rest break in between each superset) - I tell you, DLs at 75 kilos for 4 reps over 5 sets, interspersed with 35 - 40 kg benchpress for 3 reps is totally knackering. For some reason 75 kilos felt very heavy yesterday (it doesn't usually - I'd say it's my training max). Possibly because I don't usually benchpress, so I was a bit tired from that, even though it's a lying down exercise.

You'll get there in 2024 for sure @AffIt ! I think my time from repping something like that to the magic 100kg was about 3 months. So a really manageable target for 2024!

@AffIt snap on the 2024 goals, I am also aiming for a 100kg deadlift and an unassisted pull up!

I was doing 4 x paused reps of my deadlift at 65kg today so I am laying the groundwork. I did 90kg earlier in the year but have been doing higher reps and a lot of technique work since then. Now my reps are starting to drop and I am itching to test my max but my coach said it won't be for another few months. BOO!

I had a great squat session on Sunday, my coach was very excited about my "immaculate bar path" Looking forward to going lower reps and without pauses on squats too, they have been a slog recently.

Amazing progress and numbers - I love reading about the different training styles.

I find supersetting means all bets are off - I often do pull ups and dips supersets at PT with minimal rest and the pull ups feel so hard and creaky.

Covid has stopped my play for now - but one of the things I love about my training is I always look forward to getting back to it eg after holidays, Xmas or illness. Which is brilliant for something that is part of my more or less daily life and is good for me I think.

@MsMartini agree about the supersets, it's amazing how much harder something can be depending on where it is in the workout and what you’re doing at the same time.

I am now doing chin ups with just a small band across the rack, although I can only do 1 1/2 at a time. Feel like I am progressing though!

Question for you cali/functional training peeps: why is a chin over bar hold SO hard?! I am supposed to do it for 'as long as possible ' but I can barely hold it at all! Clearly a weak position for me!!

Argh I haven’t trained pull ups for ages.

I always needed two bands, but once I get my chin over the bar I have counted up to 10 before I let myself lower very slowly. Usually the first time in a set I can stay up for 10; subsequent sets it’s only 7 or 8.

Lat pull downs today - sets at 54 then 40 kilos. I have no shoulders left.

@everycowandagain , think it is one of those mysteries, like where odd socks go....

Seriously, I think we are strong in different positions, and with different balances of power/explosive strength vs endurance. I find CU holds easier than PU ones but can probably do more PUs. PUs should be easier overall as more back recruited vs biceps but couple of trainers have told me that women often get their first CU before their first PU, perhaps because they can recruit more efficiently/have been used to training biceps...and given the imbalance in M/F power especially, even if similar in endurance, a lot of the received wisdom doesn't apply......the over-riding principle in cali training is if you are weak in a position, then train it! There are a couple of things involving explosive power (jumping into flags say) that I don't train even tho dreadful at, as think age and sex so against me that I am asking for injury/going down pointless rabbit hole at the expense of much more productive things.

@everycowandagain I think it just depends where your weaknesses lie. We spend a lot of time finding where I'm less strong and then training those bits. And they'll be different for everyone. Your body will do whatever is most efficient so will recruit different parts of your body to compensate (then hit a plateau) unless you find those bits and train then.

Sounds like I need to spend some time doing the hard thing then! New 2024 goal to build up my chin over bar hold time!

Yes!

You can either do with short to minimal rest, sewing short holds together as it were, or have longer rests and build max holds. Or both. And/or try alternating grip and if you have monkey bars do a right-angled and neutral one as well, so hitting everything.

Thanks @MsMartini I am going to try all those things!!

Merry Xmas everyone! I hope you ate plenty ready for the post Xmas training 💪

Happy Christmas!

Mine was scaled down as dh caught my covid......but relaxing, one of the dc came home anyway. Anyway, I am off to the gym soon I think to start resetting!

Hi everyone. Merry Christmas! I did one of my lower body workouts in Christmas Eve. The gym was so lovely and quiet. The house is jam packed with food and chocolates. I’m struggling not to just spend another day eating it all! Must resist…

Beautiful day here so I think I’m going for a walk then gym later (upper) when it’s dark. Must check gym times. Then a festive run with friends tomorrow. I’ve been enjoying a bit of running over the holidays. I’ll try to keep one run a week in when I’m back at work.

I think I’ll be getting new programmes end January. Not looking forward to January in the gym so I’ll get there as much as possible between now and then!

I'm keeping eating then gym rest of week. I'm v interested to see if my lifting feels different for being super fuelled

Happy Christmas all!

@RayKray I have felt super fueled! I was tired today after a bad night's sleep but felt so strong! DH was saying his squat session was amazing the other day after he ate the entire bowl of Christmas cake trimmings!!

Happy Christmas. I've had a few weeks off due to a horrible cold and too much stuff to do, but did an upper body workout today and it felt so good. Too much sitting down over Christmas has definitely left me feeling stiff, I really want to get back into the habit of moving a lot more again. Legs tomorrow.

Happy Christmas / Twixmas!

I'm taking a week off the gym, but spent a fun evening on Boxing Night coaching my sports-daft 14 year old niece through reverse push ups - she's obsessed now and is apparently practising perfect form!

I've been lurking on this thread for a few weeks now, having started training properly four months ago. My max DL so far has been 5 reps x 55kg. Yesterday I comfortably lifted 45kg over four sets of 8 reps. I'm 51 and have never done anything like this before, so I'm pleased with my progress; I have had lower back pain on and off for years and started off very nervous about hurting it, but I have a trainer who I trust to make sure my form is right, and my back has been fine. BUT my knees are getting sore. Not when I'm lifting, but afterwards. I guess it's basically DOMS, but I'm also a bit worried I'm damaging them. Can anyone reassure me that this is part of getting stronger and won't do permanent damage? I've never had knee problems before.

@fatsatsuma you’re the same age as me! It’s great lifting isn’t it? Well done with your deadlifts. I know what you mean about the back pain paranoia- I’m the same!

In terms of knee pain, it isn’t something I get but maybe a technique issue so I’d mention it to your PT. I found this https://fitbod.me/blog/knee-pain-deadlifting/