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! 💪🏼"

Good thanks. I got my qualifying total for British Masters! Very proud. I compete IPF so this is the highest level you can get to just from your average comp. For our euros and worlds you have to be selected, and there are people far stronger than me so that isn't on the cards (maybe one far away day). So it's very cool to have done what I needed to to get to British. It was mentally tough but I did it!

So a few weeks turnaround then it's back to comp prep to then set some PBs at nationals. Very excited.

Yay @RayKray ! That’s amazing, well done!

@RayKray that's fantastic news! Congratulations.

It is brilliant how you have found something that suits you so well - mentally and physically from what you have said - and with the bonus that you are getting really good at it 😀😀. All your hard work paying off!

Yay on the squats @MsMartini and well done @RayKray!! You must be really pleased.

Reformer pilates was OK, it was a very easy intro class so it was a bit... pedestrian! I struggled to get into the slow controlled flow of it, I just wanted to yank it!! Probably won't do it again but it was good to try.

My bench and deadlifts are good at the moment but my squats are sucky. I am getting some issues with one of my knees swinging in especially at the heavier weights and I seem to have glute weakness on that side plus an ankle that rolls in so I am doing a lot of lighter work/tempo/pauses etc. It's immensely frustrating to be back squatting weights I was squatting 2 years ago but my coach is telling me to be patient and stick with it.

That's brilliant news @RayKray , congratulations on all the hard work!

Joining in the squat chat, I managed to up my weight fairly comfortably this week which I'm pleased about. I had to drop the weight a lot after injury/time off and the lighter weight still felt heavy for a long time. I focused on practising technique (only from what I can recognise myself as no coach) and I think it's helped.

Tbh though the main thing I was pleased with was doing a gym session before work; I don't have an issue getting up early but I work flexitime and often find myself planning to gym but prioritising work instead and still finishing late regardless of when I started)

@everycowandagain I felt just the same with reformer Pilates - kind of frustrating!. I really liked Pilates when rehabbing a shoulder injury and think the focus on strict alignment helps in those circumstances. The rest of the time, I can't quite see the point given I do lots of strength training (think really different if you don't) , as that's not how any of us move the rest of the time.

Frustrating about the squats for you. I find there is often one big thing that sticks or goes backwards as others go forwards....struggling with pull ups atm so am going to up my volume.

@Proteinpud that's great about working your way back up on squats. I did an early gym session today - do like them occasionally and they sort of give an extra rest day if midweek (I usually train weekday evenings).

@MsMartini argh so frustrating when things plateau, but as you say sometimes it's back to basics and you'll be making progress again in no time. Pleased the squats feel good!

@everycowandagain Ooh interesting with the squat form. Have you tried banded squats to warm up to really focus on engaging glutes? My feet collapse inwards too due to a hip impingement, but my lifters completely eliminate this plus loads of banded clams/abductor/adductor exercises and mobility which have made everything feel lots better.

I had a complete rest from the gym last week, just everything else got on top of me so I had a bit of a paddy about it. Anyway, back on it again now and have entered my next competition. I wasn't going to do another one before the big comp I qualified for, but my coach said it may be worth it to help with motivation. The summer will be a bit quieter and focussing on a bit more cardio/mini cut before building again. Squats are feeling great, did some high volume squats at 105/100kg last night, overall everything seems to be making steady progression! This year is more about experience etc, as I am hitting all numbers (and more) for my goals next year, so just building on that base!

@2andadog sounds like you needed the break. Terrific squat numbers!

Thank you. I'm very pleased.

And yes my lifts always go down post comp to work on technique before we build for comp again.

Yep, I am doing all of that @2andadog. I have banded squats and clam shells as part of an ever growing warm up and mobility routine and plenty of single leg work too including band resisted split squats and band resisted staggered stance RDLs. It's all frustrating but I just need to get my head down and do the work. I did get some nice clean reps on my secondary squat day this week but I am itching to get more weight on the bar again.

At least bench and deadlifts are behaving!

Hello all, haven't been here for ages - had to travel across the world for a parent's funeral and all the related deathadmin + straight back to a really heavy work/travel schedule. I'm just coming out of about 3 weeks of feeling deeply weary. I don't think it's grief so mich as one thing after another, and grief a bit.

But until a couple of days ago I just wasn't feeling it at the gym. Deadlifting 80 kilos felt heavy, and I failed at 2100 kilos, while squats at baby weights of 50 kg had me totally whacked.

So training is a grind at the moment.

Added to which is the feeling that at my age (66) I'm starting to stand still or even go backwards. Just before Christmas I deadlifted 105kg, and my squats were coming back to nearer bodyweight after a knee cartilage tear. 60 kilos in sets of 3 were feeling good.

My PT is reassuring and says I'm fit and stronger than ever but I don't feel it. I'm hoping it's just that it's the end of winter, and not having really trained consistently for most of February. And I've got a lot more work travel for April and May. I may need to start a bit of running again! Just a gentle C25K. Or train for Hyrox ...

Done 3 sessions this week and i feel really good about it! I think changing to a CrossFit type class has given me more confidence than the gym and also my new PT really pushes me out of my boundaries … I feel with the previous one it was more a friend chat and a bit of exercise but never going up in the weights … so was quite my comfort zone. I struggled with the change mentally but really liking it now.

@YellowAsteroid I'm sorry to hear this - what a time you have had.

I think you are being too hard on yourself - yes you may have gone down the weights a bit, of course. If we could maintain easily with a month off, life would be very different. And if you were that strong before Christmas, you can get that back I am sure.

I'm not sure anyone really knows in detail and across other variables about women and strength performance as we age as there haven't been enough of us to study!

It is so hard but maybe try to take a step back, find the joy in your weights again even if that means dropping down a bit more, and let's cheer you on!

@YellowAsteroid it sounds like life has been tough for you. Give yourself time, find movement that feels good and be patient.

I turned up to the gym today with a steaming hangover so my coach switched the scheduled squats and deadlifts for bench. Unfortunately for me it was RPE 9 singles UGH I actually managed a decent top set despite not being my freshest although the accessories were a washout. On the plus side, what with being dehydrated, my shoulder muscles were popping

Now I am off to bed so I can do my squats and deadlifts tomorrow, including deadlift singles at RPE 9 eek!

Thanks everybody.

This week has been a lot of travel for work, but Monday and Tuesday I really got my mojo back. And lifted 100k again as well as multiple sets at 90. And some very heavy sled pulls and pushes.

But the 100k deadlift is sort of now my benchmark, so it’s great to get it again. And train to get above my current PB of 105

Ego lifters’r’us

Yayyy @YellowAsteroid . Just the boost you need 😀.

Glad to hear you're back at it @YellowAsteroid a heavy bar and a good lift can work miracles!

Back to PT after a 3-month gap today - so back to flags. I was nervous, but we eased in and tho I've plenty of work to do, the winter focus on strength not skills has really helped I think.

Hows everyone getting on? @YellowAsteroid hope things are settling down and feeling a bit more manageable?

@MsMartini great to have skills to focus on again!

@everycowandagain how was the RPM 9 work?

I’ve lost my mojo a bit and working out very much on discipline not motivation at the moment. Have a few niggles, but have done 3 back to back preps so I think it’s just taken it out of me a bit.

Numbers creeping up though, first week of a new block this week, and did sets at 110kg and singles at 115kg back squats yesterday, got bench at 55kg/50kg today and deads upto repping 135-140kg. Need some much needed bench gains to appear…!!

Wow @2andadog those are mighty deads and squats! Any tips for progressing bench? I'm stalled at 50 which isn't much more than when I started 9 months ago!! I'm stronger and more stable now, and much more secure on the lower weights, but at 50 one scap untucks and the bar veers back towards the stand.....I don't want to try going up till I've cracked that.

I've started squatting again - I did it when I first started 8 years ago! - doing box squats and using the hack machine for now, got up to 80 for 5 on box.

@MsMartini thank you, years of doing leg dominant sport pays off in those two lifts at least 🤣

I have the same with bench, as weight increases I lose tension. I’d say drop down to 80% of top weight and work on spoto, so bring down to an inch above your chest and pause briefly, really keep scaps down at that time and then press. Your bar path should go slightly back towards the stand, so you may not be doing as bad a job as it feels! Remember leg drive as well, keeping tension and “push” up towards your neck though the quads throughout. My legs are always knackered after bench when I’ve done it properly!!

Ha, brilliant thank you @2andadog !!

And yes about path of the bar, but mine is uneven so the side that untucks a bit moves closer to the stand.

Hi all, hope all doing ok and enjoying training! I have had to have a couple of pretty light weeks for legs to let a back niggle settle down but it's feeling much better and I am gradually easing back into training.

Have kept the bench/arms intensity high because that was pain free and moving well, so at least I have been able to push that hard. I feel like I am not a million miles away from a bench PB!