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! 💪🏼"

That is a lot! I only started seriously on all this when my dc were nearly flown, and I was working PT too.....must say sorting out better sleep in recent years has been a game changer.....I could never have trained anything like this (and I am less structured than a lot of you) when I was doing all those other things and sleeping worse, even though I would have been younger IYSWIM.

Funny you should be talking about this, as I’ve had a horrendous session tonight 🤣 it’s such a fine balance with life/nutrition/sleep/training volume and I haven’t got that right this week and it’s shown today. Hope it improves for you both and colds go/workouts feel strong again!

I had a good dead lift technique session a progressive bench sess and a fab squats sess this week, then my top deadlift session tonight was dire!! Couldn’t move my top set number (-7.5kg from PB) so ended up doing 1 x 140kg, 1 x 130kg (should have been doing 3) and then just dropped to 110kg and did 3x3 deficit deadlifts. Just goes to show nutrition and sleep is SO important.

Sorry it didn’t go as you expected @2andadog

agtre about sleep. Our body needs rest so they can perform well

do you use gloves ? If so which ? My poor hands are in need of some protection. The calluses hurt today 😢

@EasterIssland very true!

no gloves, can’t use them when competing so don’t use them when training. Embrace the calluses haha! I do use grips for big sets, so velites I find really good all round for gymnastic stuff and weight lifting.

Managed a weight PB for overhead press, 34kg. Rather proud of how I've managed to build that up as it's fair to say my narrow shoulders do not make me a natural lifter!

Nice one @Proteinpud That's a big number for an overhead press!

Thanks @everycowandagain ! Tbh I'm not really sure what a good OHP is, but I remember being excited when I could first press an empty olympic bar, it's definitely a slow progress lift but satisfying all the same.

Bravo @Proteinpud

I find OHP so hard - really struggle to keep my back from extending. I only really started middle of last year, switched from the cali equivalent (pike press - which I also struggled with the form for) and couldn't press the empty bar then, up to 24/26 on a good day now for 3/4 reps. It is a good example of where switching to weights has helped because it made me go back down and build up securely whereas with the pike press a tiny change in angle or leg position made it easier and there is no way of measuring that....sometimes I use the machine to go heavier without having to worry about form so much, does anyone else do that?

How is everyone going?

does anyone use gloves ? I ended up with a blister the other day (I think cuz of my oura ring and my calluses aren’t really happy.

Apatt from that all good. Did PT yesterday and was happy and today i did group session. Hadn’t done push press for a long time so went onthe safe side with 20 kgs. I still remember how I used to struggle with 12 a year ago. So I’m really happy with 20

hppe everyone is having a good week

Doing ok over here, really trying to get some extra sleep and enjoying my lighter training week. Off to squat with my coach later which I am looking forward to.

@EasterIssland I just persisted with the blisters until my hands got used to it! I have some nice calluses now :-)

I've just shaved my calluses haha! So feminine... but they were sore from deadlifting on Monday. @EasterIssland I have seen people use those half glove things and like them, but honestly calluses and hand moisturiser seem to be the main thing to try...!

@MsMartini OHP and Pike presses are difficult! I also wear a belt sometimes for OHP to remind me not to arch/over extend my back too. I haven't got them in my programme at the moment but hate 5 x 5 in my previous block.

Having a good week so far! After my mini meltdown on Friday where I had less strength than usual, I had a session in person with my coach and got a bench PB and then had a good deadlift session exceeding the weight I missed on Friday so that's nice. Did accessories last night, big squat day tomorrow (will be PB all being well). Not long until my next competition now! Nailing all the protein/hydration and vitamins to try and avoid all the dreaded lurgies.

Yayy, sounds like all going well!

I had a massive session on Sunday post cold, then a couple of lighter days and just done some weighted pull ups and bench. Got two sets of 4 on 50kg bench which is a pb for me, tho marginally reduced range because I put the safety straps up as solo, in not quite the right place, and then couldn't get them out again when I found a spotter 😀.

I don't moisturise my calluses in case they go and I have to start again....when I deadlifted I did have those little half gloves.

thanks! It was more the blister but I think it was the ring which is a big thick so causes it. I was in pain all weekend til it bursted

I’ve been super interested in an oura ring but I’ll be honest, that’s been the main thing that’s put me off, I wouldn’t be able to lift in it! Do you find it good?

@MsMartini your upper body stuff is goals! Weighted pull-ups are so impressive, and 4x50kg bench! I’m rubbish at repping bench, just loose too much tension between reps. Working on it…!!

@2andadog thanks! I don't think my technique is particularly good and in fact I got some 45kg when I started benching in May but with much worse form - so went down and up again. Think I've just built up enough strength from cali to start at a higher baseline than I would have done otherwise if that makes sense, but really enjoying learning the technique....

Weighted pull ups are a WIP!! They need to be higher (annoying set of bars so not one in front of my chin). But I want to work in the 1-4/5 range for some things to try to build some power and strength for my old age 😀and I'm not going to be competing. I do a first and last set unweighted and focus on height and form then.

Makes perfect sense on the baseline strength, and also on the movement range with the pullups. I do so many negatives which work my back strength anyway, so pullups are just a nice bonus if they do come off!

@everycowandagain how were squats last night? Squats for me tonight too.

@2andadog squats were ok! More of a technique session so nothing too heavy and, because it's deload, not too many sets. Still getting used to actually using my toes in my new barefoot style Avancus shoes but they are feeling good! They help with the slight forward tip I have at the bottom of my (low bar) squat.

Got my next training block through and it's really pushing me on. Excited for what this year's training will bring :-)

@everycowandagain , what's the focus of your next block?

@2andadog, negative are a great exercise aren't they? Pull ups are such a long haul for women, with so many variables including body shape which is mostly outside our control (I'm hefty but top heavy so that helps), I think enjoying the process, varying it, and being pleased if and when they happen, is the way to go!

@everycowandagain sounds a great sess! Pleased the barefoot shoes are feeling good! How long is your next block? What’s the focus?

@MsMartini they really are! I am hugely bottom heavy, massive legs and bum but small waist. Lats and back have been a huge mission to grow!

Had a good squat session tonight, went 50kg/70kg warmup all 2-3 reps, then 90kg/105kg 2 reps, 110/115kg 1rep, then 120 x 1 x 2, the. 2 x 2 @ 115kg. Very happy with that and easy to forget how much volume you do in a session when counting warm ups!

@MsMartini I will be getting back to some heavier work. I have just done a block of tempo and paused reps so now I get to load it up and see what happens!!

I am excited for it (which confirms that several early nights have really helped my recovery because I know I am doing better when I get excited to get back under a heavy bar!!!).

@2andadog it's a 4 week block although I will probably do week 1 then I am away for a week so then I will restart the block at the beginning when I get back.

Happy the tempo and pauses are gone!!

@everycowandagain ain't that the truth about sleep. Makes all the difference.

@2andadog if you warm up on 70, it definitely counts 💪😀

Ahh so pleased the early nights are helping! Definitely a good sign when you’re excited for it, nothing better than feeling good under a heavy barbell!

Happy Monday! Hope everyone's training is going well.

I managed to tweak my back deadlifting for the first time ever yesterday. Ugh! I feel like I need some gentle moment and a bit of time and I think it will be fine. Annoying though!!