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! 💪🏼"

@fatsatsuma I suggest you video yourself doing them so you/your coach can look at your technique

Thank you for replying 😊I have mentioned it to my trainer and he isn't overly worried, but I will raise it again. He watches me doing my deadlifts so is happy with my form.

@fatsatsuma well done on the progress!

In my experience I've had various niggles but generally speaking they've gone, and getting stronger means I get less of them. I sometimes get things happen if I've been doing something new and I see it as my body adjusting. My coach is never bothered unless it was something that happened suddenly or if the movement I'm doing makes it worse. He does put things in my programme to help with mobility and train the bits that might get injured given my movement patterns.

I have had a couple of things I've seen physio and osteopaths for. And I have done Tom Morrison's Simplistic Mobility Method to keep on top of things.

My mindset tends to be that not exercising and getting stronger leaves me prone to injury much more. I've friends who have hurt themselves tripping at home and come off far worse as their bodies don't recover as well.

Hello everyone
Have been super busy lately and only catching up on the thread. Some amazing targets reached…I am impressed and envious! I’m struggling to fit training in at the moment as I have a lot going on and haven’t been on top of nutrition either. Really need to sort myself out.

@fatsatsuma That’s an amazing achievement in 4 months. I’m a similar age and have been training for about the same length of time but just haven’t progressed.

Hello @fatsatsuma , and well done on your DLs!

I wouldn't put knee pain (or any joint pain) down to DOMS too quickly. Is it the same on both sides?

@Lolainthegym I've sent you a PM 😊

Thanks @RayKray for your encouragements, I tend to think along the same lines in terms of the benefits of doing this, even if there are niggles along the way.

@MsMartini,thank you - it is the same on both sides, and it doesn't hurt at all while I'm lifting, only the night and days afterwards. What do you reckon?

@fatsatsuma dunno [helpful] 😀. In my inexpert opinion, being the same on both sides is reassuring but I don't associate DOMS with joints especially knees. I get them in my glutes, hams, lats etc and then where my bra strap is which is where I feel chest esp at end of range. Did that article ring any bells?

I agree about niggles - you build resilience, strength, mobility and learn about your body.

@fatsatsuma when I was starting out I used to listen to barbell medicine podcasts a lot. That helped shape my mindset. I still look them up now if I'm worried about something.

Well done for everyone being focused this time of year!
I have eaten plenty and trained plenty. Fourth session of the week done today (caught up one missed last week) Easy for me as I don't have family commitments over Xmas so I'm at home with access to home gym.

@fatsatsuma keep talking to your coach. Sounds promising if your form is good though.

I also like the barbell medicine podcasts. If anyone has other recommendations for podcasts or audiobooks to keep my focused I'd love to hear them.

Podcasts I listen to are:
King of the Lifts - best powerlifting one hands down
Stronger by science
Strength chat
The power in lifting
I used to listen to The Strength Academy with Jen Thompson (a 50 year old v successful powerlifter) but it's ended.
I also have Iron Culture and Westside Barbell on my list.

I follow Jen Thompson on Insta, such an inspiration for female lifters.

I have been hit with a stinking cold, might have to defer tomorrow's scheduled squat session to later in the week. Don't think RPE9 squats will go too well the way I feel right now! It's my first cold of the winter, I was going to get hit eventually.

Happy New Year everyone! I hope 2024 brings PBs, recovery from injuries and new athletic achievements!

I am still recovering from a heavy cold but I got my squats done this morning. They weren't terrible, which I will count as a success.

In 2024 I am looking forward to some heavy lifts, PBs and maybe even my first pull up

I'm about to do my first weights session of the year, hoping it will be one of many!

Also would love to get pull ups back this year. Can barely do a chin up at the moment which was a bit of a shock as they used to be a lot easier. I am a little larger these days though, so I perhaps need a bit more strength than I used to, I'm on it though!

I'm excited for 2024 training as it'll be back to comp prep really soon. Excited to see how much stronger I am.

I tried a chin up the other day, I had been able to do one before and it's gone again.

Happy 2024 training everyone!

Ooh remind me when the comp is @RayKray ?

@everycowandagain forgot to say, hope you feel better soon!

Hello. Just popping in, hope ok. Got back to weight training after a few months of combat sports, and was excited to get to six reps at 37.5kgs bench. Onwards and upwards!

@FreezyFord well done!!

@Proteinpud not till March

Nice one @FreezyFord!

I was comfortably benching 29kg paused x 5 last week (with a bad cold!) so I reckon my PR from last spring of 31.5kg x 2 reps is there for the taking any time now.

Thanks and sounds like it, @everycowandagain !

Frohes neues Jahr (yes, I've been in Germany for Silvester - great fun).

In my experience I've had various niggles but generally speaking they've gone, and getting stronger means I get less of them.

Good point @RayKray I was thinking back to when I started training weights properly. I used to get back pain & spasms, but - apart from this blasted knee cartilage - I haven't had a serious injury for several years.

And the knee was when I was doing very fast intervals running on the treadmill. My old gym had replaced a decent sled track with a material a bit like doormat material that seemed to increase friction rather than ease it (those of you who do sled training will understand) and I think it was very hard on y knees, so in my view the ping was actually about unsafe equipment. A lesson learned.

Hoping to get back to weighted squats soon, as deadlifts are feeling good. Did some very slow reps (4 up, 4 down) at just 50k between Christas & New Year. Slowly back into things today.

Being older can be annoying - I feel I have the energy and strength of a 40 year old; I can outrun my 20 yo undergrads, but my body gets injured far more easily, so I have to ease into it.

Wow @FreezyFord that's a great Bench number - it suggests your 1RM is easily 40 kilos.

Sounds like you've got a great basis @FreezyFord ! What kind of combat sport were you doing out of interest?

I'm still enjoying the stronger by the day app, especially the odd AMRAP (as many reps as possible) sets. I have done those in CrossFit and it wasn't my thing, because it was lower weights/more cardio focused. Whereas this is say, last set at 75% of your max, and seeing if you can go any further than your last set. Just managed 21kg shoulder press for 14 reps! Definitely helping me see that I can progress beyond what I think of as my current limits.

My arms might fall off mind, but it was worth it!

That's interesting @Proteinpud about the programming pushing you further than you thought you could go. I follow an interesting physiotherapist on Insta - Adam Meakins as "TheSportsPhysio" My own physio knows him & says he's sound, although probably too outspoken! But he made a post recently saying that a meta analysis of the research suggests we mostly don't lift heavy enough:

https://www.instagram.com/p/C1msJvksn8u/?img_index=1

If my coach tells me I can lift heavier or do more reps I invariably can. And I honestly push myself hard and would be adamant I couldn't do more. (There have also been times he's said I could do more, and I couldn't, so sadly it doesn't always work else I'd be world champion)

Thanks @WickDittington , and @RayKray totally agree. I like to think I push myself on my own... But for example, in capoeira, with the help of a coach, I was able to kick up into a handstand. And then balance my first handstand. In cali (years ago) I got to the point of doing my first pull up. And then getting to double figures. Things that I had tried to do on my own and never quite got there. Theres something about the expectation of others (and the assumption from them that it's a reasonable instruction) that just makes me go that bit further than I would do on my own.

In fact the reason why I'm trying again with pull ups now is probably because I know I've got them before so can do it again. Not sure I'd have the same commitment/consistency otherwise!

On that note actually, managed 2 unassisted chin ups today. Not great form, more eyes to the bar than chest to the bar, but I couldn't do one the other week, so I'm happy they're improving. I've been including banded chin ups and inverted rows in my workouts to try and help my strength.