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! 💪🏼"

Interesting @RayKray about the legs. But I don't aim for competition, just strength!

Exactly @YellowAsteroid, which is why there's no right way, just the way that meets different goals. For me strength is expressed through what I can lift as a 1RM on the platform. But that isn't for everyone. I'm sure for some just lifting something once isn't strong. Or they'd rather enjoy repping out above parallel squats than stress about the last bit of range. I love powerlifting cos it gives really clear parameters to work between, and then people check you're meeting them, cos that suits me. But I can totally see why people might find that finicky. One of the reasons people prefer some of the other Feds is that they're less picky with the rules.

Yeah I remember when I first started squatting and there was a big online thing about ATG or it doesn't count sort of thing. But that's going to put off a lot of people - for some it might be mobility that can be worked on, for others it might not be feasible due to their body shape (long femurs being the obvious one, but also people who are carrying a lot of extra weight on their belly/thighs, and some hidden aspects around individual variances in hip socket/pelvis width)
From what I've picked up reading around the subject, there's definite benefits to going below parallel if it's safe for the individual but it seems less clear about the benefit of going fully to the floor, and whether that outweighs the risk.

It's interesting about different goals too, I work a lot on squat mobility (single leg and traditional) because a lot of capoeira movements include going very low and then coming off the ground explosively. I like training those goblet squats style though, rather than barbell training as to me that's very much strength based. Cossack squats with a kettlebell are a current fave for the mobility/explosive power.

just the way that meets different goals. For me strength is expressed through what I can lift as a 1RM on the platform

Exactly @RayKray And then you have body builders who are big, but not necessarily strong!

Although I can't see the point of repping out squats which are not the full thing - get your thighs parallel - it's not actually that deep of a squat! Repping heavy weights but not decent depth is just ego lifting.

Next time I bench, I'll use your tips - I can get the shoulders down as I'm pretty flexible, but I don't drive enough through my legs I think.

I work a lot on squat mobility (single leg and traditional) because a lot of capoeira movements include going very low and then coming off the ground explosively. I like training those goblet squats style though, rather than barbell training as to me that's very much strength based.

Yeah, when you're using a loaded barbell on your back, the safety aspect is also important ! I practice trying to ascend with energy - a bit explosively, but mostly controlled - not in capoeira style!

I can see the point @YellowAsteroid if they can't get any deeper after years of inactivity and their goal is to future proof their body, and seeing the numbers go up gives the motivation to keep turning up to train. And they are doing the things that will help build that depth in the future (if they want to).

It's not for me, and if someone not getting to comp depth started claiming they were stronger I might point out the difference. I used to be a lot more concerned with stuff like that but I now have an outlet for my precision, and also see so many different types of people, and where they're at, and the skill it takes to train them in ways that are still motivating whilst making progress where they are at.

Hey everyone, just catching up on the really interesting chat! One of the gyms I train in has very few powerlifters so I know I get some funny looks for my faffy powerlifting bench set up!!

Life has been pretty busy for me, I finished my cut and and am now happily maintaining. I am keeping my training ticking over for a couple of weeks, then I have a holiday, then Operation Big Squat Massive Arms will commence!!

Looking forward to getting back to some heavier squats, they really suffered during my cut due to low calories, extra cardio and having to switch to high bar while my hand ligament injury healed. Bench is unexpectedly good though.

I will build up to testing one rep maxes before Christmas, I did all the work earlier in the year and never got to test because I fell and tore my hand ligaments so I expect some big PRs this time!!

I'm also getting back to heavy squats after "kneehab" which has taken a bloody year, yaaaaawn. But I was pleasantly surprised the other day to work my way up quite quickly to 60 kilos for 4.

Yesterday, was supersetting back squats at relatively light weight (40 k) with climbing the rope. Honestly, squatting was easier. Although deadlifting is still my thing. Failed at 102.5 the other day - got it about 2 cm off the platform!

Last week of 'deadlift queen' and....

I got my 100kg deadlift!

Yay that's awesome! I knew you'd do it! Welcome to the 3 digits club 💪

Thanks @RayKray ! The lovely thing about it was, apart from a false start on my first try (which I think was in my head) it actually felt quite comfortable. It was meant to be testing 1RM but rather than going higher I did a second rep. I do think I've got the capacity to go higher, and it's nice to feel I've done the groundwork so I'm not right at my limit.

Hope I can sustain it now the programme is moving on to a different cycle!

Fantastic @Proteinpud

I run SBD (MegSquats) when I’m not doing PT sessions but I have to chop it about so I don’t really follow the cycle of her programming as I should. But it sounds like it’s working for you!

Thanks @YellowAsteroid The programme isn't always to my preference - the next block being hypertrophy which isn't really my focus. But the thing that works for me about it, is having an app with target weights and a little tick that shows if I've completed the workout or not. That's made my lifting more consistent (from 1-2 times a week to 3 times a week) and I've pushed the progressive overload more than I used to when training without a programme.

I'm unlikely to pay for a gym membership or PT because I already pay two memberships for my sports, so it's a good compromise for me I think. That old adage of the best exercise is the one you'll actually do!

Yayyyy @Proteinpud that's brilliant. It is a such a great feeling when you think yep I've got this rather than wow that;s heavy and everything is creaky 😀

@everycowandagain love "Operation Big Squat Massive Arms". Enjoy.

Last night I did pull ups and instead of building up, I went for first big set - because first rep felt good not creaky, and hit 8 (just) for the second week running, tho am still not pulling in enough at the top. I've not been training them much so think it is probably losing couple kg on holiday, and also I am using a gripper thingie while watching telly for my elbow and my grip and forearms feel so much stronger.

Ah brilliant @Proteinpud so pleased for you!!

@everycowandagain that sounds rather similar to the next SBD programme - 'Peaks and cheeks' - which from what I can gather, is hypertrophy for biceps and glutes. Squats, hip thrusts and curls!

@MsMartini thanks, and congrats on the pull ups! 8 is amazing!

Hello! How is everyone doing?

I'm back from holiday so have terrible DOMS and making alarming creaking noises as I re-enter gymland......and did the MOST annoying class yesterday (brilliant trainer but the way he structures it is just not for me - he divides the group on the basis of raw strength, not experience/relative strength. So as a middle-aged woman I am always in the "lower" group, listening to the same introduction and doing activation and warm up exercises very slowly. The other trainer takes any complete beginners aside, and tells the rest of us to crack on with whatever progression/bands/spots we need, which works much better for me.)

But it is August so now time for the seasonal marvellous sport of "running really slowly pausing regularly to pick and eat blackberries".

That sounds very annoying @MsMartini!

I'm good thanks. Still squatting, benching and deadlifting and variations thereof.

The new qualifying totals to compete at British masters came out recently and they went up a bit so I need to find a few more kg to qualify. Still doable but will take a bit longer. Probably still in time for next year though.

But luckily there is still a qualifying total as they've totally changed the open now so you have to win at one of the English/Scottish/welsh/northern Irish comps, or there's a couple of other big comps you can win, or then there will be a handful of spaces free for those with the biggest totals. Its actually a good way of doing it as it makes British more prestigious and all the comps beneath much more important which is great really. But I'm glad I still get to go to British the old way.

Interesting @RayKray . So you don't mind having a bit longer to wait till the next comp? From what you've said your training really goes in cycles?

Had the other trainer today - who managed to run a fun class that left us all floored while including a complete beginner (to cali not strength) and challenging the strongest.

I have about 9 months to qualify, probably 3 comps to do it. So plenty of time. It would just be nice to have it in the bag sooner. And objectively if I didn't do it in that time that would be fine too, as it should be a challenge and take a while to qualify.

Yes I can see that. And the steady, disciplined, focussed method works so well for you!

Post holiday DOMS over here too @MsMartini!!

I also had a horrible leg session yesterday due to a moderate hangover, after an impromptu catch up with some friends the night before. It was worth it though, and I felt much better after a large bag of giant wotsits.

Easing back into my training and eagerly awaiting the return of some strength.

I've found the occasional leftover holiday toffee waffle wafer has helped my DOMS, @everycowandagain .

It has been brutal. Tried to do a pull session last night but cut right back, despite rest day Thursday. Bit of mobility and walking today and hoping I can start fresh again for Sunday PT. The strength was there earlier in the week before DOMS piled up so onwards!

Hi all,I’m enjoying reading everyone’s progress and goals. I wondered why I didn’t get the DOMS - was I not working hard enough? Then I had a couple of weeks off and ouch ouch when I went back after that!

I’m currently sunning in France but feeling like I need to get back to it after a summer of travelling around and eating and drinking! After my PT left I signed up to a different gym (I was at our grotty Pure before) It’s a small group PT session gym. We’ll see how that goes. They do a goal setting and weekly check ins. I think I get 2 group PT sessions a week and there’s open gym, circuits and running club on top. It’s pricey. £200 pm. I’m on a 6 week trial so I’ll see how it goes. I’ve just frozen my Pure membership so if this place doesn’t work out I think I’ll try SBTD at Pure. I follow Megsquats and like her.

Hi @redfacebigdisgrace summer sounds good!!

I usually only get DOMS after holiday/illness or jump up in intensity/volume. Apart from my triceps which complain about everything.

That's interesting about the new gym. I think it is good to try stuff (if you can afford it/logistics work) even if only to help clarify what you want. If the small group PT sessions work, then that is good value I reckon IF it works for you in all ways (my dh does a 30 min weekly small group strength session and it is 15 quid a pop I think - terrible value per minute but it works for him right now). My gym is cheap and local but not enough on its own so I supplement with PT and boxing club etc......