Lifting Support Thread 3

[Proteinpud]

Continuing from @Work2live 's original thread, with the following intro post

"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! 💪🏼"

And the reason I wanted to post is finally celebrating a squat breakthrough!

New PR, after hovering just under bodyweight for a while (and after a reset when I realised I hadn't been hitting parallel, and injury, etc)

My deadlifts have been increasing with my current DL focused programme so I just told myself that my legs are stronger and just to go for it instead of being shy about upping the weight. Feels good!

Hi! I'm quite new to lifting. Not even sure I'm qualified to call it lifting at this stage. Started last August, but then had 3-4 months off this year after an abdominal hysterectomy.

I'm doing 3 days/week: one legs, one upper (pull) and one upper (push). Before the op I was adding on some "jumping" (i.e. some impact stuff) at the end which I haven't got back to yet. And I'm not quite at the weight levels I was doing before surgery, but getting back there slowly.

Currently I'm in the constantly-hungry phase! And putting on weight, I'm not convinced all of its muscle -the scales tell me my fat % is either static or going up, which is hard to believe!

@dgirluk welcome! If you're doing resistance/strength training then I'd call it 'lifting', whatever stage you're at it all counts!

I can definitely relate to the constantly hungry phase; I had been trying to do a calorie deficit to get a bit leaner but I think I've settled on damage limitation for now lol. Its natural to put on a bit of fat when getting stronger, Ive read the main thing is to consider how rapid the weight gain is, as we tend to gain muscle slowly. Only if you're interested in that though, I have powerlifting friends who couldn't give two hoots about their weight other than in relation to how much they can lift!

Hey thank you for the welcome!

It's about 3 things for me:

• Reducing fat percentage (apparently it's a bit high according to a health check I had last year)
• Increasing muscle and strength (I'm 49 and in surgical menopause)
• Being fit and healthy - I have rubbish joints, had knee surgery and back surgery and stuff. And I want to keep doing the fun things in my life as long as possible !

Plus actually I'm enjoying it and I get really fidgety now if I don't go !

Oh also, interesting what you say about the speed of the weight gain. I'm trying to focus on getting the right food, rather than stressing too much about how much of it.

Checking in!

@everycowandagain hello! How is your last push going re your cut?

@dgirluk we have some similar goals, and suspect there'll be more on here! I started strength training years ago when I was doing kickboxing and wanted to get stronger for that. The more I learned about it though the more I realised that many of the women in my family had been skinny (ergo society considered them considered 'healthy') but had poor health as they aged and I wanted to protect against that. I'm in my forties and love being stronger than I was in my twenties. I really enjoy the routine of it now.

Thanks for the new thread @Proteinpud and well done on your squats!

@dgirluk if you get fidgety when you don't go to the gym, you are on the right thread 😀. I mainly do calisthenics now (started strength training with squats, DLs) but do usually do leg day (it is a joke in cali circles as so many don't because they want their legs to be light.) I'm using some machines too atm. Love it all.

Oddly, I lost a couple of kg while on holiday recently so would like to keep that off as it will help my cali and my joints!

@Proteinpud I know what you mean - I get a kick out of it when I can feel the muscles working !

I'm off now for a Push day - I find every session has one "nemesis" exercise! What will it be today........

Loving reading all the weight chat. I’ve just been plodding on. My PT filmed me and I was like wow look at my muscles! They’re obviously covered in a layer of fat so they’re only visible when working out 😂

I’ve added a run back into my week and I love it. I do miss being outside. My gym is quite grotty but it’s handy and my PT is based there so I’m stuck!

Liftwise I hit 8 reps at 75kg deadlifts which is a PB. I’m chuffed as I hurt my back a few months ago so had the fear. 125% my bodyweight. My long term aim is 100kg but every time I go up, I get the fear so it’s taking ages!

How much protein are people taking in? I’m slightly dispirited to see my weight has reduced slightly (yes!) but my body fat increased. Wtf - I’m aiming for 100g protein per day and lift 4 days. This is on an at home scale. Annoying!

anyway, that’s my musings…. I’ll go back and reply to some of these so it’s not all me me me me 🤣

@redfacebigdisgrace I'm honestly coming to the conclusion that home scales just make random numbers up when it comes to fat % !

On the protein thing, I'm aiming for 100-130g/day, I weigh about 75kg (5'9). I'm also trying for a fun (although got a back problem so not at the moment), and a mountain bike each week. I also miss being outside - especially now there's actually a bit of sun this week :)

You could be right there! I think it’s very cycle related/water retention based. Or that’s what I tell myself anyway!

The outdoors stuff feels so wholesome in a way that looking at myself in the mirror at the gym doesn’t, haha

I know what you mean - fresh air! I'm an outdoors girl, always have been.

I can't blame cycle sadly, had the ovaries taken out in Feb along with the womb! I'm still convinced those scales have a mind of their own though.

I did take measurements, then took my second set yesterday but I can't remember if I measured to the end of the tape, or to the 1cm mark. Either I've got bigger or smaller in all the wrong places depending on the answer 😂

@MsMartini thank you for the reminder about pull up holds recently as well, I tried some top of the bar holds yesterday and they are feeling a lot stronger (I can actually stay up there!) So I'm going to incorporate some new varieties with that.

@dgirluk and @redfacebigdisgrace totally agree about getting outdoors, usually I'd do a lot more hiking and cycling by the time of the year but the weather has been so uninspiring - recent holiday has motivated me to try and get out anyway. Protein wise I aim for over 100g (I'm 60kg) though a big part of that is to manage my appetite, as I have a terrible sweet tooth and I'd like to get a bit leaner. I also have a suspicion that home scales make up those percentages!

@Proteinpud my weight loss has been slow the last couple of weeks but according to the scale thingy in the gym I have lost some fat. My shoulders are looking lean! Going to push hard for 2 more weeks.

Training wise my bench is feeling great which is surprising in a deficit, deadlifts are also good (still rehabbing hand injury but 95% there I think) but my squats absolutely suck at the moment. They will come back when I am not doing mad amounts of cardio and under fuelling myself.... going to focus on strength (and food!) from August to December and then test maxes.

@dgirluk welcome! I eat 130-140g protein at 61kg bodyweight

@Proteinpud good stuff! I like them, sometimes I just do on last rep of a set, max holds at top, forehead to bar, and 90 deg. Feel I get more out of that than squeezing an extra rushed poor form rep out creakily.....

I agree about outdoors too..much of my training is outdoors anyway - bit less at the moment because I am doing more on the machines and some bench press for the first time really (blimey that's tough!). But I can't box with my (much better) elbow injury so am running (or actually run-walking which is a revelation - I go faster overall and so much more enjoyable and light-feeling).

@everycowandagain , I never find I can push forward on everything at once.

@MsMartini Yes! I did some of those holds once I realised I was able to, but couldn't think how to describe them in here! We used to do them in cali class. How is your Cali training going? I do really miss those classes, feels like a lifetime ago now!

@everycowandagain hope you've taken some progress pics for yourself so you can see the difference! I've relaxed a bit food wise because I'm so excited about getting stronger. I'm loathe to risk my squat/deadlift progress as I feel my programme is paying off right now.

@Proteinpud I have been taking progress photos and I can see muscle emerging!! Still want bigger arms though

Soon I will be back to my longer term goal of massive shoulders and arms..!!

Why does this app always turn my grin emoji into gin?! Although gin is good too!!

@Proteinpud , I've had to adapt because of my elbow injury and gone backwards on some things (also been on holiday). I've been doing more legs, trying out bench press, using machines a bit. But I am enjoying it, elbow feels much stronger and every week I can do more. I need to resist going back to too many classes tho as think I do need to continue to focus on getting basic reps and strength in each week and not overusing elbows (I've had it on both sides now).

@MsMartini that sounds frustrating, though equally sounds like the forced variation is reaping some benefits too. Agree that bench press is annoyingly hard, it does have good crossover to a lot of bodyweight movement though.

@everycowandagain my arms seem to have really expanded over the last few months, that's one of the reasons though that I'd like to be a bit leaner as my upper arms can look quite chunky! I imagine a lot of people find the changes strange on themselves, but I have naturally very narrow shoulders and 'sloping' shoulders, so adding on biceps and traps is... interesting.
Also, while I claim to be training for strength rather than aesthetics I have had a shoulder delt appear out of nowhere and I keep catching myself when I see it in the mirror because it looks weird (to me), although it's kinda cool!

I managed 2 touch & go reps (that is, no re-set in between reps) at 100 kilos the other day in my deadlifts (1.5 times my bodyweight). A new PB.

I hit 100 kilo DL about a year ago, but strength goes up & down, and getting the reps was great! Then did a big metcon piece cycling 1000 m intervals supersetted with burpees. I slept well after that ...

Just checking into the new thread. Welcome new people 💪 Lifting is lifting, it doesn't matter how far along you are.

I'm in the bit between comp and next comp prep at the moment. So doing lots of volume and seeing how hard I can work my legs to get them extra strong ready for next comp prep. I both miss comp prep and like having a block that's slightly different. It's not very different tbf, still lots of SBD but variations or much more volume than usual

Nice one @YellowAsteroid! My goal is 100kg+ deadlift, I was well on for it a couple of months ago before I tore all the ligaments in my hand but I am building it back up now.

@RayKray sounds like you are putting in the work as always. Are you following the world champs? I have some of it on my insta feed. Jurins Kengamu was amazing with his 350kg deadlift. The way he settled the crowd so he could start the lift with silence. So controlled.

Hi everyone! Leg day today - usually I finish up pushing the sled up and down, but today it was already occupied. Any tips or suggestions on what I could do instead?

I ended up just heading home a bit early, but then kicked myself (not literally!) for not trying to find something else, but honestly I couldn't think of anything similar.