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! 💪🏼"

Thanks @MsMartini , and @RayKray

Back in the game. I remembered my bum looks MUCH better so that is good enough for the shallow version of me.

Great session with my PT. I pretty much told her how much I wanted to lift and she got me there and beyond. 110kg on leg press excluding the press. 40kg on smith squats excluding the bar, last 2 I gave literally everything I had.

How has everyone else's week been?

@MistyTrains I ignore those machines as well, they're really not accurate. The main metrics I try and follow are - am I getting stronger, and my waist measurement. The second is how I keep an eye on not gaining too much fat too quickly (not expecting to gain zero fat if I'm getting stronger and adding muscle) I agree as well that a few weeks isnt really going to tell you anything, this is a long term thing - but stick at it and it makes a difference!

I'm back at the home gym and I've been focusing on lower weight higher reps (my preference is 5x5 but I change it when I start to plateau) just managed two sets of squats at 55kg x 10 so I'm pleased with that! All the food I've been eating while away is paying off 😀Also had a health check yesterday (invited due to age - eep!) Pleased to find blood pressure is good, and to be able to answer honestly to the questions about exercise!

@Proteinpudding , that's great, all very positive.

When I had my health check, they asked me how much housework I did (presumably as a proxy for everyday activity). I said as little as possible because I preferred the gym 😀. The questionnaire didn't allow me to tell it what exercise I really do as I was way above the upper limits - I wonder how much useful data is lost in that way?

I've started going to a bag boxing class and enjoying it very much (I did a bit of boxing pre-pandemic, though always very badly). I may try to do a bit more but as ever fitting everything in is tough. I don't stick at any sort of interval training on my own though and this ticks that box.

Hi everyone
I'm back looking for some inspiration/support re: weights training today. It's been a couple of weeks since I trained. Hasn't been helped by the fact PT has cancelled at the last minute each week over the last few weeks but actually totally my fault for not keeping it up myself.

I set my alarm this morning to get up and work out then elected to stay in bed so ran out of time to do it before getting kids up/work etc. I'm worried I'm developing a bit of a mental block and won't be able to get back into it!
Also, can't afford the PT anymore (life change stuff which is rinsing me of funds) so I'm going to have to sort myself to do it alone for a while.
I've borrowed a book from the library on strength training for women which has some workout programmes in it so will give that a go if I can stop the procrastination.

@Proteinpudding how do you know if you are gaining fat or not? What's your sense check for that? And thank you. I did have 7 days off too and my quads felt stronger this morning, can see some side muscles popping up more. Great on the squats. Where do you buy your home equipment and what would you recommend for a starter? I'm thinking at some point it would be good to invest. Haha I have my first health check today, also can't wait to answer the exercise questions!

I am trying to hit my steps again this week and will see how I feel regards cardio- I know I need to try more but in these early stages I feel the gym is exciting and enjoyable and the gains are good.

@Clytemnestra21 it's 50% mindset, the first couple will always be a little more 'turn up and go through the motions' and you will be struggling with the feeling of guilt that you didn't go, but stick with it and by the 3rd or 4th you realise it doesn't matter, what matters is you got into it. I know what you mean about the PT and I think that loss of having them can be a trigger for destabilising the routine - I am probably going to cut mine back to fortnightly and what has helped is having a mental ritual before the workout/set, also having steps I do after (congratulate myself and share progress) and also I decided I would do a personal weekly check in using the same questions she gave me, regardless of seeing her or not, as it helps to maintain focus, set goals etc. The main thing with a break is just don't beat yourself up, FAIL is First Attempt In Learning, go slow.

@MistyTrains if my waist measurement consistently increases then I know I'm gaining fat. I'm not going to be adding inches to my waist with muscle. Anywhere else and i wont know if Im gaining muscle, fat or both. Eg if my legs and arms are getting bigger but my waist isn't changing too much then Im not worried that I'm putting on fat, it's more likely to be muscle (and a bit of fat).

I train at home because I've got space (garage) for a full home set up. Honestly, unless you've got a dedicated space I wouldn't try training at home (unless you've got a specific need to, eg childcare issues) Most home gym equipment is things that you'll plateau on very quickly, and it's hard to train at home if you're worried about knocking into things. If you're training in the living room for example, best thing you can do in my opinion is get a yoga mat and focus on some mobility.

Thanks @Proteinpudding really appreciate your perspective. And good to know about the home weights - I did wonder as hard to pick a level! I might just get some dumbells for occasional use.

Just come back from the NHS over 40s Health Check that I was invited to. Somehow I have grown half a centimetre which I am putting down to better posture.

My blood pressure was the best they have seen at 97/70.

My hbA1c has dropped 5 to mid normal range.

My total cholestrol has dropped from 5 since May to 3.66, and my ratio is 3.6 - comparable to when I was 33 😊 This means a lot due to the drug I take with risk of higher cholestrol.

What this means is NOT a free pass to slipping, it means carrying on doing what I am doing; exercising, training and eating well. ☺️ It works.

@Clytemnestra21 what do you enjoy about it? And can you make your training more like that so you want to do it? Have you got any goals you want to achieve? Personally I'm super motivated and I think that's because I love lifting heavy things so as long as that's in my programme I love it. And I've had various goals be that increasing weights on lifts, getting a pull up etc. At the moment I'm training for a powerlifting competition so if anything is tough and I doubt my motivation I remember it'll translate into a bigger lift on the day. Previously I've had goals like hitting bodyweight on a lift, hitting the big 100kg on a lift, getting a chin up etc.
If my programme involved lots of cardio that didn't link to my end goal I'd be less motivated too I'm sure.

To answer your question @MistyTrains of how my week is going, I'm so so tired. But that'll be all that training!

Ugh I am injured. Jigged my knee on Monday towards the end of a PT session. It had felt tight across the front of my patella, but I warmed up thoroughly, then we did sets of 3 DLs at 80kilos which is a nice training max weight for me - heavy enough that it feels effortful, not so heavy I worry about injury.

Then we did a series of interval training stuff: treadmill running supersetted with dumbbell squats& lunges sort of stuff. My PT was taking the speed up 0.5 of a kilometre for every interval & decreasing time - started at 10.5 for 30 seconds. I got up to 14.5 k and it was feeling OK - fast but not too fast - then half way through that 18 second interval, my knee clicked and it felt like it was buckling beneath me. Luckily I am good at jumping each leg off to the side of the treadmill.

The physio says it's swollen inside the knee, and it's likely there's a bit of age-related cartilage thinning and that putting my knee under the pressure of speed just damaged the cartilage. Grrrr

No weight bearing exercise for at least the next week, I am using a crutch, and after that only the slowest of stationary bike work. I'm going to climb the walls! And I was supposed to be going walking in the Peak District next week, so instead I'll be doing lots of scenic train rides ...

Oh no @DollyParkin , what bad luck. I really hope you have a reasonably quick recovery but how incredibly frustrating.

Now those numbers DO matter @MistyTrains , that's so good.

@Clytemnestra21, know what you mean about missing the gap through procrastination especially if you are juggling kids and work already. My advice would be to get to the gym (is that where you train) this weekend, whatever, if you possibly can. Do a class, do some mobility work, do just one exercise and do it well, whatever will get you there to get the habit and the happiness back. You might want to ease back in anyway after a fortnight off to avoid killer DOMS, and the main thing is to get back in the routine IMO. Once you are there, you may think yayyy squats, let's go.

Longer term, is there anyone you could partner up with, if that might be your bag? I've had a gym partner from more or less when I started although we don't train much together these days (outside classes and PT) and there were many times when having arranged to meet him meant i went.

I got back on today and did a small workout, light weights. - yay!
@DollyParkin so sorry to hear about your knee and your holiday. That's so disappointing and frustrating.
@RayKray I started working out with weights end of 2021 after a LONG period of low activity (decade plus) and I just loved the feel good factor after a workout and loved feeling stronger and seeing my body define a little bit.

You're right about me needing to set some goals. I think I need to devise a programme and get a bit more organised. I enjoy feeling like I'm getting stronger so perhaps the aim of lifting heavier is what I need. But I know I need to improve my overall fitness and I have had chronic diastasis recti after c sections so know I need to really strengthen my core.

@MsMartini I don't go to the gym or have a partner - though would love to have a buddy to train with. I bought weights from my PT (barbell and plates and have a few dumb bells/kettle bells etc) to work out at home. I'm a working single parent so I would find it really difficult to get to a gym regularly.
The home workout set up means I don't have totally comprehensive equipment. I've got all the push movements covered but need to get some kind of rings or TRX type thing for pull movements.
Starting again today has made me feel a lot better though. Summer holidays are a jigsaw puzzle but I'm going to plot when I can work out over the next six weeks to make sure I stick to it.
Thanks everyone on this thread. I hear about the lifting you're doing and @RayKray's competitions and feel inspired.

Yayyy, well done @Clytemnestra21 . I got a pull up bar fixed to the side of the house in the pandemic. With a set of rings, that would give you loads of options, if that's a possibility.

@DollyParkin Oh no that sounds terrible, and before your holiday.

I've had surgery on my knee for a torn cartilage. After the swelling had gone down the very repetitive physio 3 times a day was key to strengthen the surrounding muscles - things like balancing on one leg and lowering, and running in a rectangle for proprioception.

Yup @MistyTrains - and a "knee hang" exercise, and rising to my toes. No heavy training for a few weeks. Very boring although I might hit a few PBs on my benching

I asked my PT to add another shoulder exercise as has been quite leg focused which is what I wanted. She's only added 6 more exercises across 2 workouts. I should have been more specific that I wanted to add 1 to our training session. However I haven't said anything as actually curious to try them. I will have to build up very slowly though.

Been for a run today, not done much cardio so am pleased with that. It also made me feel more positive about tomorrows workout- that will be the endorphins.

Right! Missed Mondays workout as had no sleep Sunday night, went for gym 5 mins Mon eve but realised I was at risk of injury.

So lessons! Sunday night is sacred. I'm good with the other nights before a workout but get out of the swing at the weekend. But need to treat same as other pre workout nights.

Tomorrow AM is gym day.

My lower back is feeling something. I know I have upped the weight. Wonder if it's my deadlift technique, I still think my glutes aren't quite activating enough. I'm gonna introduce daily mobility work. Advice welcome.

For mobility I do simplistic mobility method.

On your deadlifts, make sure you're using legs not back at the start. If your hips shoot up you can then be pulling with your back rather than legs which can cause pain.

Gym for me tomorrow too

That started off really hard. Maybe don't start with deadlifts. Got a PB on smith machine lunges. Good push on leg press. Extra work on shoulders. PB on bench press. Not my most jungalistic workout- near my period and pain threshold is low, but got what I needed and it felt good. Lower back all good.

It's always good to start with what you want most energy for, which is often (and always for me) the big lifts. Depends on priorities though. I'm gonna go jungalistic today I think, good word! Well done on the PBs

I'm the same, re starting off with big lifts - but remember if you're doing heavy lifts you don't want to be doing too many exercises. Going for PBs after deadlifts is going to be risky unless you're keeping the deadlifts light.

If you're like me and spend a lot of time sitting down (desk job) it's important to warm up your lower back before deadlifts. I find movements like cat cow, downward dog, long lunges with rotation (one hand on the floor, raise the other to the sky), deadhang from a pull up bar, essential if I'm doing deadlifts or squats. I also like glute bridges to wake up the glutes, I get a better sense of what muscles im using in the deadlift with those.

It does depend a bit how you're hitting those PBs though. I hit PBs on accessories every time I go up a weight when I hit the end of my rep range, and that's always after squat/bench/deadlift. It I was hitting those with RPE 10 all the time that wouldn't be a good idea. But if the RPE is lower it's just now the process is. I don't am not meant to hit any RPE 10 PBs in the gym.

That's a good point, thanks @RayKray I suppose I was looking at the specified exercises, smith lunges and leg press, which to me feels a bit intense to be doing after heavy deads. I am someone who has to be careful with lower back though - not injury, just issues from age and posture!

I don't really train enough to do much in the way of accessory exercises so they're less on my radar.

That is true @RayKray which is why I put it first. I sent the video to my trainer and she said technique was fine. So it's me, I love/hate deadlifts. Think I need to add booyaka jungle is massive to the gym playlist. Which I have never done as can't seem to coordinate wireless earbuds and phone having sufficient charge 🤣

Good tip on deadlifts thank you. My weight isn't heavy I would say, more working on technique and form. I think I absolutely have to do more warmup though, and get that down before going heavier. I'm gonna look at that this weekend.

What is RPE?