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! 💪🏼"

@RayKray and @YellowAsteroid I love hearing about the minutiae, please keep it coming 😀. Love the variety on this thread.

@Proteinpudding thank you! If you want it, yes keep at it and you will get there!. I was saying to a young (so might be different for her) woman at my gym though that it was only when I really focussed that i made decent progress (tho still lots to do on form) - and that meant giving up other stuff. I'm happy with that for now but am aware if I shift focus, I will go down fast - as it were 😂. So there are good reasons not to get stuck in I think - other back exercises are available 😀

Yeh I used to pull more with my back as it was stronger. Lots of work to get legs stronger so I could use them more. Paused deadlifts are also good for keeping position. I do paused deficit deadlifts.

We’ve been working on things like adjusting foot position slightly on squats, also amount of lean to have a better position for the bar, reducing movement of the bar. Lots of things that are such tiny adjustments to a general onlooker they wouldn’t look much different if at all but make a difference.

It’s interesting being able to watch an experienced powerlifter lift and spot all the technique elements that make up that lift, compared to a general lift. As the sport is all about those tiny differences adding up. (As well as getting stronger)

Sounds like there is lots of progress happening, sometimes progress is taking a step back and rebuilding a bit!

@RayKray when are the brits?
@Proteinpud banded deadlifts are fun aren't they... I have used them to help with patience on the lockout, you really have to concentrate to get that solid lockout compared to un banded.
@YellowAsteroid good work on the sled push!

I'm similar to RayKray, my next comp in May, so starting my "peak" block now. Psyching myself out a bit with the big weights, so my coach is having to do some hand holding as aiming for some records on platform... we shall see. Had a great couple of blocks of building, lots of accessories and single leg work, plus technique stuff. Did some glute bridge bench(less!) press which has been fun for stability and leg drive, and then lots of upper work to try and get a better bench. Squats and deads seem to be moving nicely so fingers crossed!

@2andadogglute bridge press sounds amazing!!

I actually loved them! Single arm press, so alternating one set on one arm, then on the other. Get into the "bridge" position, and then maintain that whilst doing sets of 10 dumbbell presses with each arm. felt really good and my bench has been behaving since.... keeping fingers crossed!

I hope everyone's training is going well.

I am building up to testing one rep maxes in a a month or so and today I deadlifted 95kg x 1, my 1RM is 100kg so I feel like that's up for improvement! The 95kg today was tough but it was quite quick off the floor!

Oooh yes, @everycowandagain ! Exciting 😀.

@2andadog , what kind of weight do you use for the single arm glute bridge press compared with barbell bench?

Training going well here - got a good routine, lots of weighted pull ups and now weighted push ups (have paused bench for them, for a bit), and dips. So going back to more cali with some extra strength!

Hope everyone is doing well - seem to be a lot of colds about.....

So many colds and sore throats @MsMartini

I did my first competition yesterday. It didn’t really go to plan and I had a complete meltdown and nearly went home at one point but I did it and I didn’t come last!

now I am ready to go again having a lot more idea what to expect on competition day!

That’s brilliant! Well done for sticking with it and first comps are all about learning. Such an achievement to have got through

Yes my biggest learn was “wait for the down” after I stupidly ended up doing 100kg deadlift twice so missed the 110!

it can be hard to remember to wait for all the commands in the moment. The learning experience will matter so much more longer term than that 10kg

Well done @Sirzythat's awesome!

Yayyyyy @Sirzy , well done. There must be so much think about!

Congratulations @Sirzy I can imagine it takes time to get used to the experience of being in a comp compared to training, sounds like you did great!

My training has been pretty limited recently due to travel and long hours in work. Trying to get back into the routine, managed a workout Saturday and today so it's a start! Trying to focus a bit of weight loss right now so I'm doing a different programme with some new exercises so I'm not tempted to try and hit usual maxes.

Hi ! Sorry I've been a bit MIA as life has been crazy.

My single arm stuff has been the same dumbbell weight as my "normal" dumbbell press, so I worked up to a 18kg dumbbell. I actually find single arm stuff easier than dual dumbbells sometimes!!

I competed at the weekend and got all my qualifications, plus a british record back squat for my age/category in the federation I compete in, so that was nice. Dropped the deadlift the first time ever at a comp, just think I relaxed a bit too much when I locked out, so lesson learnt...!!

Oh WOW @2andadog !! Congratulations. That's brilliant.

And thanks about the single arm.

Congratulations! @2andadog

My training hasn't been very consistent - a big 3 week trip for work, then a week at home then another trip. And in between, I had a back spasm - too much sitting around!

I've now been in bed with a massive asthma attack (or bronchitis) for the last 3 days, so no training since Tuesday. Arrrgh.

In between though, grinding at squats & deadlifts - multiple reps at training weights. But I could tell I was coming down with something the other day when a deadlift set of 10 reps at 60 kilos had me out of breath & shakey! The body doesn't lie ...

How’s everyone getting on?

I hit 125 for my deadlift last week which I think may remain my PB for a while as it took everything!

just booked my second comp for September as I need something to keep me focused!

Well done, @Sirzy - GIG number. And exciting about the comp.

I'm happy as a pig in muck with my training atm. Long sessions, so it is time consuming but doing some more mobility and stability, still big focus on pull ups (rings and non-standard bar, weighted and not, plus weighted negs), weighted push ups - so two pull two push sessions - and a big leg session once a week. Cardio and running fallen off the edge a bit however but I'm going to live with that for now.

That's awesome @Sirzy big deadlift!! September will come round before you know it too, and you'll be back on the platform. Exciting!

Glad things are going well @MsMartini looks like a solid training plan. So hard to do everything, I think you have to let some things slide at times.

My training is going well, I am in the last push before I taper to test 1RMs in a couple of weeks. Legs are blitzed! I am comfortably getting 95% of my deadlift 1RM of 100kg off the floor so I hope for some good improvement there. My bench 1RM is 35kg and 32.5kg is moving comfortably. Squats are my nemesis and the fatigue is hurting me but 52.5kg is moving well vs a 1RM of 62.5kg so if I can stay calm I hope to improve that too.

I have been doing some heavy walk outs which have really helped me get used to the feel of a heavier bar, but squats are just so terrifying!

My training has been on & off as I've been travelling so much (and another long-ish work trip coming up). But deadlifts today went well - 5 sets @ 6 reps at 85k, which keeps the strength up. Session finished with 100 wall balls. I'm officially dead.

Well done @Sirzy ! Sounds like some big numbers in September for you now you know all the commands and can just focus on lifting!

@MsMartini forever impressed with your calisthenics, sounds like things are going well! Sometimes elements have to reduce for progress elsewhere.

@everycowandagain that's exciting for 1RM testing! What is it with squats that you find scary? Sometimes it's working on something outside squats which can have a big impact in how they feel which will build confidence. I changed bar positioning which made a big difference in how "controlled" I feel now and meant I've been able to push harder.

I'm well and truly off season at the moment. Very busy, knew it would be some downtime over the summer, so just ticking along with some basic strength building stuff. I'm enjoying taking the pressure off a bit to be honest and will hopefully be excited to hit prep when I next need to!

@2andadog honestly it's as soon as I unrack the bar and it feels heavy on my back I start to lose my nerve and it goes wrong. If I can hold my mind together I have half a chance of a decent squat. I did realise the other day that if I really push the bar out of the rack ie use some force when I stand up with it it feels lighter than when I just stand up with it sitting there. But really it's mostly mental for me I think.