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! 💪🏼"

I’m a size 10-12 and usually get a size 6 in Lululemon as I prefer a snug fit, but an 8 would probably fit ok too!

OK, thanks, sounds like I need to go and try and then bargain hunt!

DLs were fine, thanks, @MsMartini but I only did 4 sets of 3 @ 80 kg and then an AMRAP of 5 lifts. I still had a few in the tank but didn’t want to go to complete failure.

I did go to failure on back squats yesterday- managing to squat 70 kilos but not deep enough. So my PT had me go deep in the squat and then bail out at the bottom (safety rails on the rack) to get the feeling of letting the heavy weight take me down and not be scared of it. It was sort of fun …

@DollyParkin that's such a good idea isn't it? Breaking the move down, negatives, building confidence and understanding it bit by bit....

Hi, would love to join in this chat... I'm a(n obsessive) CrossFitter 😄 and also do a lot of accessory weightlifting. I'm very strong in the lower body/posterior chain but I tore the labrum in my left shoulder a couple of years ago doing a heavy snatch; it's about 95% back to normal now, just a slight range of motion restriction compared to the other one, but it put my upper body pressing/overhead lifting back for quite a while. I'm 40, 5'7 and 66kg.

My current 1RM numbers are:
Back squat: 106kg*
Front squat: 95kg
Deadlift: 160kg*
Bench: 60kg
Shoulder press: 44kg
Clean: 80kg
Clean & Jerk: 65kg
Snatch: 50kg

*not tested in the last 6 months

I've been working on Olympic lifting technique a lot recently. I lost a lot of confidence for overhead lifts after I hurt my shoulder so been enjoying getting back into the groove of jerks and snatching again. Also would like to get a bodyweight bench press!

Great numbers @Vetoncall! 👏🏼

I’ve never been into CrossFit but I know a few people who love it.

I also have a few issues with overhead lifts due to an old injury, it’s something I’ve really been working on. Been focusing on really slowing down the ‘downwards’ part of the movement for shoulder press which has really helped, although I think my shoulders will always be my weakest area 😂

Thank you! It's been years of consistent work but I still love working towards new PBs. CrossFit can be polarising I know, I absolutely adore it, I did the Level 1 coaching qualification last year so do a bit of coaching now too around work and my own training, but it's definitely not for everyone.

I had to spend months just doing physio exercises and then loads and loads of really boring mobility and stability work on my shoulder. It's still an ongoing thing but same as you, my shoulders will always be my main weakness I think. I get called the T-Rex of the gym 🦖😄

Hello @Vetoncall and well done on rehabbing a labral injury - I can only imagine - I have rehabbed a RC tear and that was bad enough (physio was worried at one point in might be labral). I mainly do calisthenics but shoulders also probably my weakest point so lots of pike push ups for me!

I did PT in the park today and PT noticed my handstand kick up was a bit better. I've had a couple of sports massages recently (first time ever) and been doing some hip mobility work so am hoping that is why and they have unlocked me a bit, as endless practice just wasn't helping and it isn't really strength....

Wow great 1RMs @Vetoncall I doubt I'll ever reach those giddy heights (I'm 64, and only started lifting heavy 5 years ago).

I've never done CrossFit but I want to try at some point. Although the metcon sessions I do with my PT are pretty much CrossFit style workouts. I think for me, although I'm very fit, I am a bit cautious about injuries, so I like to go slow with weight training, then fast with metcon stuff. So I worry about injuries with CrossFit - I never used to get injured but as my darn body ages, it happens from the random moves!

@DollyParkin you should definitely give CrossFit a try! Everything can be scaled (reps, weights, movements). There are 'for time' workouts and ones with lots of barbell cycling, and there'll always be some people going balls to the wall, but it's not essential and really not everyone does. It's honestly such a welcoming, supportive community and there have always been people of all ages, abilities, health status, shapes and sizes at the boxes I've been to. At my current box the oldest member is 83!

@MsMartini it's been a long, slow process with the shoulder. Definitely not something I'd want to do again! I've been working on wall walks, handstands and handstand push ups quite a lot recently. I'm really not a natural gymnast and I struggle with a lot of the gymnastics stuff in CrossFit even without a dodgy shoulder. How have you found the sports massages? Sounds like great progress on your hip mobility. Mobility is a constant challenge for me, it was really poor shoulder/t-spine mobility that caused my injury.

I use Tom Morrison's Simplistic Mobility Method, some Sonny Webster stuff and GoWod which is a mobility app that's kind of tailored to CrossFitters but could be used by anyone who exercises/lifts. There's a guy called 'beardthebestyoucanbe' on Instagram who has some good content. I had a lot of physio/dry needling done on my shoulder and it definitely helped, but the day in day out mobility/stability grind is really what made the difference I think - albeit slowly. I just wish I didn't have to keep doing it 😄

@Vetoncall you are my twin - I struggle a lot with the more gymnastic end of calisthenics and follow Tom Morrison! Respect on handstand push ups - I've been trying them off the wall but think I need a few thousand more pike push ups under my belt first. It is brilliant you can do that stuff after your injury but I totally agree about the grind of doing the work every day.

Sports massage - I was sceptical (I like proper evidence for stuff, especially if it is going to hurt) and still am to some extent BUT the day after my first one, I managed some movement in a lower back stretch that I have been trying for years, and a couple of other tiny things where I was able to move rather than crunch into the movement. And she immediately clocked that my right side is weaker/more niggles. So I booked a course in the spirit of investigation. They HURT.

Help with pullups without a pull-up bar:
This is my goal!! to practice at home between the gym. So, one day, I get a full pull-up workout without a band. Can do just about 1 with the black band. a few with the black and red... Does anyone have any tips?

ps some of the posters have truly amazing lifts!!! I'm really impressed.

Well, from one ageing weight lifter to another @Ageingweightlifter I might be able to deadlift reps at 90 kilos but I can't do a pull up without a band, or even 2! My PT says, use the band and practice, and do lat pull downs every time I go to the gym (although today I was doing arms: bench press, dumbbell OHP, lat & delt flyes).

I'm learning how to use my elbows to pull in hard at the top of the pull up, and I practice hollow holds on the ground, to get the hips-to-ribs strong core position for the pull up. In my regular Bootcamp class, when the instructor sets a station of core crunches, I substitute a hollow hold and try to do it for 60 seconds (and then die).

Here's MegSquats on pull ups - when my PT is away, I use her weightlifting programming as I think she's fab.
s

Also Jasonandlaurenpak on Insta - here's a great short pull up how-to:

https://www.instagram.com/p/Ctt_p6NLp3i/

@dollyparkin
Great thanks so much!!!

Do you mean how to improve your pull up but without a bar/rig?

when my gymnastic class is focusing on pull ups we focus a lot on upper body strength, grip strength and core strength.

Farner carries, pinch grips, scap retraction planks, hollow/arch holds, lat pull downs, inverted rows are all things I can think of that we’ve done recently.

When we are on the rig we focus on grip endurance (dead hang, active hang, chin up grip for eg) negatives and chin over bar holds (both of which I can now do with weight on my back ) and jumping pull ups. It’s all quite fun!

I can just about do two pull ups consecutively after many years of working towards them.

Last night though, I went to jump up to the rig with the intention of practising a kipping movement and my hands slipped right off the rig! I ended up flat on my back like an upside down tortoise feeling rather too old to be falling off bars

@Ageingweightlifter , Meghan Callaway and Frank Medrano on insta both have home pull up without bar exercises (using the floow and towels, that sort of thing).

I'd try inverted rows too if you have a suitable table, or use railings in the park or wherever when you are out and about (you might be able to find pull up bars in parks too - try the callisthenics parks app, it has some that are just lone bars, be easy to miss). Move you feet further out to make them harder, hold at the top, swap grips (under and overhand, shoulder width, narrow and wide)

Still plugging away. Managed a PB of 60kg x8 squat today so that was good! Though I didn't go quite as low in my squat as could feel my back positioning slipping at the lowest part in my warm up ('buttwink' if anyone knows that term!) It doesn't usually happen for me, suspect it might be tight muscles so will work on some stretching before my next gym session.

Really good @Proteinpudding ! I remember the buttwink thing 😀

I've had very muggy PT session but handstand kick ups definitely better (from low baseline) so I will keep going with the hip mobility work, and am having another sports massage this week. We are doing statics and strength sets - so 3 by 3 holds (front lever, flag, handstand, whatever progression you can do for ten seconds each) then 3 by 3 low rep high intensity sets of weighted (we pull down on each other to provide resistance) pulls and dips. It is odd to spend half the workout on so few reps but interesting!

Thanks @MsMartini ! My squats always seem so slow to progress compared to anything else. I'm not sure if it's a physical plateau or a mental block. I had been thinking about reducing my calories a little as I feel a bit fluffy around my stomach, but I'm loathe to do that now because I want to keep progressing my lifts! I only managed one set at 8 so I'd like to work up to more.

We were trying a technique in HS last week which involved moving the shoulder position & afterwards my instructor told us the best way to train the strength/coordination was active hangs from the bar moving towards front lever. I'm sure you'll have a head start on those!

Oooh interesting @Proteinpudding - so like a scapula pull? I use those to warm up on pull days. My cali instructor is a big fan and I wish someone had told me to do them when I started.

My squats always seem so slow to progress compared to anything else.

Same here. It's weird because I can do an unweighted squat really deeply & very easily - I love that stretch flow where you get into a very low squat & round your back over, stick your hands under your toes & stretch into a forward fold.

But a little bit of a buttwink is OK isn't it? People get a bit would up over it, but there's a great physio on Insta (Adam Meakin) who is very common sensical about these things and says if your body is OK with the weights, then what's he issue with buttwink?

I'm currently slightly immobilised by a stupid back/hip spasming - a tiny technical error in the last of a set of quite heavy DLs a week ago, and it set off some pain in my lower back again - tight lower back reacting to lengthening under load (it was 90 k). I'm now working on some (painful at first) standing pigeon stretches. Next stop physio for some opening out of the hip work.

I rested for a couple of days and just did an upper body workout, then back squatted up to 52 k without pain, then a vigorous Bootcamp class set it off again! Really annoying

But as my PT said in his inimical way "You sit down way the fuck too much, Professor"

@MsMartini yes that's what I was thinking of! We were doing a transition from a C shape - where you're in a 'banana' HS position with legs bent over - and moving into a straight handstand. All by moving the shoulders/scapular. Weird thing to get the coordination for.

@DollyParkin I don't think a bit of buttwink is inherently bad, but a bit like you I can usually do a deep unweighted squat comfortably so I was a bit surprised and it made me think something might be off so not to push it.
And I hear you on the sitting down too much. I'd love to have a job where I could move a bit more! I hope your back/hip improves soon.

@Proteinpudding interesting! That sounds really good - consciously doing banana then pressing out of it...mmmm

Following Adam Meakin!

@MsMartini the full transition (which I can't do!) is the full range from a banana handstand to straight and then handstand press position (where the head comes forward of the hands) Was v impressed watching some people do it!

Today I'm excited to say a new PB on my deadlift, 85kg x4, which for me is 1.4 bodyweight. V happy! I am starting to feel that my grip is the limiting factor now, wondered if anyone here uses lifting straps? Or is it better to persevere to train my grip strength? It was actually the pressure of the knurling on my fingers that did it tonight, rather than the grip slipping.