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 slogged away for what seemed like months going up and down the same 2.5kg on bench before I finally caught some momentum with it. I think I will find my max pretty quickly when I start adding more weight, but I am keen to see what I can do.

I bet your pistol squat is still more than most people can do! You shouldn't diminish your achievements 🙂

Thanks @everycowandagain , and I hear you on the going up and down on the same few kg! I had kept my bench level at a nice round number (for 5) for a while and was horrified after a break that I'd dropped back down! On the way back to it and hope to never lose it again!

Hi all, hope you are enjoying your training.

Unfortunately I picked up a (non gym related) injury and have to totally adapt my training for the next couple of months. So frustrating because I was about to test my one rep maxes but now I can't grip a bar :-(

I was planning to spend a couple of months dropping a bit of body fat, so I will start that early and train round my injury as I rehab it.

Annoying but these things happen!!

So sorry to hear that @everycowandagain ! Wishing you a speedy recovery

And yes I'm enjoying training. It's pre comp so very SBD and I seem to be extra strong at the moment 💪

Oh @everycowandagain how frustrating! I hope recovery goes smoothly.

Exciting @RayKray , how far out from comp are you?

Training going well here - resisting the lure of handstand classes is paying off with stronger pull ups, dips and levers but slow progress! I've had a foot niggle so not running but still really enjoying my boxing classes. I've put on a few kg recently and would like to lose some fat, but tight jeans fit fine and upper body perhaps as strong as it has ever been (in cali that's obvs affected by my own weight and its distribution - some of my instructors never train legs because they are worried about increasing their weight), so bit tricky (I don't calorie count or do macros).

@MsMartini still a couple of months ish so a while yet

Sorry to hear about your injury @everycowandagain , wishing you a speedy recovery

@MsMartini ooh I must admit I'd love a handstand class right now. Well done on the progress with everything else though!

I've not managed much this week, work stress has been getting to me. Will be starting a new job in a few months and hoping them I'll be able to manage my time better. But I've still been doing my basic SBTD programme so that's something.

I managed a 90kg deadlift! Only for one rep - not that I was training one rep maxes but I was doing a set with increasing weights and felt that maybe I'd jumped a bit too high so I dropped back down. But it's still, exciting to hit a round number!

Next week is a deload week though which I am actually looking forward to!

Ah amazing @Proteinpud well done you!!

I am gradually doing more in the gym, lots of cuffed cable work so all a bit boring but my grip strength is starting to reappear very slowly.

I did manage barbell back squats this week, I was supposed to do safety bar squats but I hate them so much and I thought I could manage the normal bar. I didn't go super heavy but it felt OK and my wrist tolerated it.

Thanks @everycowandagain. I have been trying to eat a bit more sensibly this week after noticing my jeans getting tight so was pleasantly surprised at feeling strong. I'm not necessarily in a deficit, probably more getting back towards maintenance - I had been overdoing the sugar a bit recently.

Do you have an idea how long the rehab is for your wrist injury? That must be a very frustrating injury for someone who likes the gym.

That's great @Proteinpud , well done!

@Proteinpud it is frustrating! I should be back to proper train a month or two, I have damaged ligaments so I need to rebuild my grip strength. I am training round it, I can do neutral grip lat pull downs and every cuffed cable exercise under the sun! Can't bench or deadlift and my chin up progress is back to zero...

I had planned to drop some body fat anyway so I have started a bit earlier than planned. I am adding in some more cardio, I do a bit on a spin bike after most sessions because the sessions are much shorter than my usual powerlifting style training. I might even run a bit!!

Wow @everycowandagain running sounds drastic 😂 Joking though, being forced to change things up can be a good thing sometimes. I want to get a bit leaner and I find it really hard to accept that if I want to do so I'll need to accept my workouts will be affected.
I hope your recovery goes smoothly, ligament damage is tough to deal with because as I'm sure you're aware you can't rush it, it's just time.

Desperate times, desperate measures @Proteinpud !! I have even ordered some new running shoes.

You're totally righr, ligament damage does take time unfortunately. It's going in the right direction and I will get back to heavy deadlifts eventually but for now I will have to do what I can.

I don't mind some cardio but it would take me a lot more than ligament damage to take up running. Tbh it's partly resentment, I'm rubbish at running and my partner is built for it - he's one of those people who can just go out for a run every couple of months without doing any regular exercise and be absolutely fine.

Also sorry I missed your post @RayKray , thank you! The more I attempt the more respect I have for you powerlifters!

Also I'm slowly building back up in my squats. Managed the recommended sets in my programme today with a decent depth (the last few I'd been lifting lighter than the calculated weight in order to keep my form)

Does anyone have a good source of recommended cues for squatting by the way? I haven't looked at anything for a while and feel it might be good to revisit.

I used to do a lot of running 15 years ago, but now I rarely run and I won't do more than 5k. Too injury prone!

Normally in a cut my coach only lets me do a tiny bit of cardio because my compound lifts are the priority but now I can't do them he is letting me do whatever cardio I need to do to stay sane!!

I will have a think about squat form materials. Glad you are building it back up!!

I got a good squat session in with my coach today, I have had to switch to high bar position because of my wrist but it was great to feel like myself in the gym doing heavy squats instead of accessories!!

I am cheating on you all by hanging out on a diet thread SORRY!! at least it means I won't bore you all with my calories and my steps

Yayy @everycowandagain must feel good! And @Proteinpud , sounds like squats and deadlifts going well. Have you a target in mind?

I'm a very slow and occasional runner. Not done it recently as I've had a sore big toe that has been fine for walking and boxing (which I like) but hurts when I run (which I don't much like) 😀. It is much better now so I am going to start a bit of jogging while out walking now the weather means that doesn't mean different kit, and see how I go.

Strength training going good! Got 2.5 pull ups on the rings with a 10kg weight yesterday for the first time. I probably should be focussing on bodyweight and getting more volume but I do occasionally let myself put the belt on and go for it.

That's amazing @MsMartini ! Well done!
I think adding weight has a real benefit, because it can help psychologically when you go back to bodyweight/lower weight. I think part of the reason I stretched for the 90kg DL was because I haven't done many in the 80-85 range and I now I sort of feel I can trust that I can do those numbers, if that makes sense?

I don't have a specific goal in mind for DLs but I'd like to keep getting stronger and I'd love it if I could eventually get 3 digits for reps. Squats I just want to feel competent with! They're getting a little better but slow progress.

Similarly to @everycowandagain I'm also trying to lose a bit of fluff, because my waistband keeps expanding and I know that's fat not muscle, and not particularly healthy. I don't carry weight well on my frame. However the next cycle of the SBTD has just been announced and it's deadlift focused so I'm not sure how long I'll stick to a calorie deficit because I'm also going to really want to see gains!!

Yes @proteinpud deffo about psychological gains. Also, I like varying my solo sessions - sometimes go for volume, sometimes for intensity, follow my nose sort of thing even if it means progress may not be as quick. Think is one of the reasons cali suits me as it is a bit less measurable/standardised as we have talked about before. Tho lots of cali trainers are now selling structured programmes but my gym set up (and weather) means I have to adapt on the day.

@MsMartini same situation here with the running, I have developed some very painful tendonitis in my foot which is delaying my dreams of becoming a sleek gazelle like runner... I need a couple of days of very low steps to give it chance to recover but my normal life involves a lot of walking.

I usually have a v structured training plan but my coach has given me a green light to try things in the gym and see what works for me as I train around my wrist. It's actually been quite nice to have some temporary flexibility to go off plan!! But I will be happy to get back to my rigid SBD training in time.

@everycowandagain hope your foot recovers soon, that is frustrating.

Yes about flexibility in training sometimes. I sometimes find if I come back to a move I was struggling with after a gap it has improved - that's partly building up strength in other areas that help I guess but sometimes I think the barrier is in my head, either fear or a technique issue that I am overthinking/thinking wrong and a break helps.

Sorry to hear about injuries, hope they all heal soon.

And @Proteinpud you can totally get 3 digits for reps if that's a goal. You've made so much progress already! I remember getting bodyweight for 1, 100kg for 1, and I now rep 3 digits without really thinking about it. Then it hits me and I realise how far I've come. But it is ultimately just showing up and doing all the stuff that got me there. And having a very single minded goal. And enjoying that type of training helps massively. But having done it I totally believe it's there in loads of people.

I'm still in competition prep so repeating the same stuff over and over. I'm trying really hard not to count my chickens but this comp prep seems to be going really well. I don't quite have comparable info as my programme was different last time but I seem to be way ahead of where I was this time last comp. Like 10s of kg ahead. Some numbers I thought were a way off seem to be in touching distance. But I need to just get my head down and train and wait and see. And keep my head. But it's exciting to see.

Wow @RayKray , soooo exciting!! Gosh I can see why you need to keep focussed and not look too far ahead.

I've got slight something on my inner elbow - always in a very specific spot so am hoping it is a bump not a tendon.