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! 💪🏼"

Hi @MsMartini yes I get bored so easily! My cardio fitness was definitely suffering doing just weights 4 times a week. I liked how I looked aesthetically though. Building muscle is so hard for me. My 17 year old was like “I’d be totally ripped if I trained as much as you” 😂

I start at this place next weekend. The PT sessions are at different times during the week so it should fit in quite well with work. It will be quicker too as I always have to wait for machines/racks at Pure. But I’m not sure how I’ll manage to hit all muscle groups/get good progression. At the moment I see my PT twice a week and I do 2 extra sessions on my own. All programmed by her. I did ask when I signed up and it all sounded good but I can’t remember the answer!

Your mixture sounds good. Does your PT programme you for your gym sessions?

Enjoying the updates in here, and looking up the powerlifting qualifying stats, I'm in awe @RayKray !

I seem to be in a little bit of a slump exercise wise, in that I keep procrastinating about whether today will be a weights/jiu jitsu/capoeira class and then I end up staying on the sofa. But I'm trying to remind myself that it's just a change of routine that has thrown me off a little (new job, mix of WFH and when in the office a much longer commute) as well as taking time to get my energy back after covid. I'm still managing a couple of sessions each week and trying to celebrate the positives and building it up gradually!

I know this isn't a popular opinion these days, but does anyone else struggle occasionally with looking 'bigger'? I've seen myself in a few photos recently and my arms & neck look noticeably chunky, and I'm not lean enough for it to be noticeably muscle. I do have weirdly large traps for my frame and although 99% of the time I focus on what my body can do rather than how it looks, occasionally it throws me a little. I think because I'm short as well it's perhaps more noticeable than if I was average height, and in group photos it was a bit of a shock tbh!

I rarely get DOMs too. Only if I do something new and not even always then. But I don't often do new things. And I don't ever have breaks (I still train in holiday). My body will definitely feel tired but not DOMS.

And my gym is all PT led and costs a similar amount. I really like the feel that gives as the space is managed, so no queuing for anything or dealing with sharing. And it feels like a community and I like being looked after. The PTs are such lovely people. They also notice and check in on people of the skip sessions. So I hear, I've never missed one.

At the moment I relish all the getting bigger I get. But then I'm not a very big person in the first place and have been trying v hard to build more muscle. But I know it's not uncommon for powerlifters to struggle a bit with body image if they're moving up a weight class. My legs have muscle I didn't even know existed that I love admiring at the moment.

@redfacebigdisgrace , no he doesn't and I am not sure I would want that - classes are part of my mix and he hasn't got anything to do with them, and also doesn't know what is available at the gym. He will advise if we ask.. It is a more informal arrangement than many and he often trains with us. Hitting each group/progressing steadily used to worry me a lot but now I think well, can't progress everything at once, cali is skills too, my gym is small and crowded, the yard is weather dependent,....and the mix is what is available to me - if I had a specialist PT-led gym locally I might go for that and follow a more systematic programme. But there isn't one. So depending what classes are on when and which I like (they focus on different skills - front lever, handstand etc, and rotate times), I do the best I can each week about balancing out very roughly (eg 2 push, 2 pull, one PT, one legs etc), and try to go with it and not worry too much. As I do a mix of weights and cali it isn't that countable/comparable anyway.

@Proteinpud I hear you. I am stocky build anyway and have been very overweight in the past - I'm smaller than I was then but as I've moaned about before, I usually only lose weight when I stop lifting. But that might not stick and anyway I love it and it is good for me. You've had a lot on - I think you are right to take your time and build up gradually. You will find what works for you, and get a good routine back I am sure.

Thanks @MsMartini I used to be very petite, to the extent it became a bit of my identity I suppose - usually the smallest person in the room (short, tiny hands etc not just because I was skinny). But then I guess if I hadn't done weights, by now with my more sedentary job and love of food things would have changed anyway...
I think I need to work on better posture/poses for photos!

I also don’t like feeling bigger. I mean I do like feeling stronger and having muscles. But the idea that smaller is better is quite ingrained . It’s hard to throw off decades of conditioning. Especially having been a teen in the 80s/90s with a dieting mother. I feel I am starting to accept it more now. Seeing all shapes in the gym. Also skinny is not a good look in your 50s. I am very outdoorsy so functional fitness is huge for me. I’m trying to focus more on that. But I am vain! 😂

@redfacebigdisgrace yes the 80s and 90s conditioning was cruel, I remember my mum was very skinny (similar petite frame) and she was SO proud of the fact.

I'm trying not to be vain, wearing less clothes in the summer has been hard though 😂 I have naturally sloped shoulders, quite extreme even when I was very thin, so since adding traps it's, um, unique!

@Proteinpud I am also awful at posing in photos, I am so awkward. I have started following @thechristinebuzan on Instagram, she has loads of posts about how to sit/stand in photos. I am still working on it though!!

Hello! I'm back! I was Misty Skies last year.

Some of you may recall I crashed out of my training in November. Starting to think coaching is like dating!

My coach had put me on a 10 week cut that killed me towards the end. I then had a horribly stressful time at work. Towards Christmas I gradually stopped going to the gym. Where has the time gone!

My coach left and and I found a new gym as I couldn't somehow face the old one. Needed a change.

Went about 3 times! I think because it was so long I was struggling to be consistent. I would go once - feel the pain and then neglect to go back. So frustrating as you know the best cure for DOMS is to go again!

I had an epiphany as work is settling (into a manic routine anyway) and signed up to a 6 week programme.

We have a WhatsApp group and app. It's a new interesting routine. There are multiple coaches so I work with different people. I wish I'd just moved on quicker from the old coach but HEY HO.

Last night we did all sorts, deadlifts etc. Later this week there is legs.

They've put me on lowish calories. However I've not tracked for nine months, so I definitely have extra fat to use up!

I also may have found a new coach I can work with after the programme. He focuses on both mindset and lifting which is very important to me.

I've always said I lift for the mental benefits. The muscle is for health reasons. The aesthetic for me is good posture. The diet is just to reveal muscle with the aim to encourage weight lifting among more women - as often it's the aesthetic that gets you interested to start with.

So the break has done me good.

Last night, lifting heavy stuff felt amazing.

Will have a read through the thread for inspo. ☺️

So interesting to read about the progress, and the amazing PBs. 👏

I've not wanted to post in the group WhatsApp chat for the group programme as we don't know each other yet and I think everyone is being polite and trying to get into the swing....but the DOMS today 😂😂

I thought yesterday was bad then reminded myself it will go with leg day today. Except its my shoulders and back 😁 So by Friday everything should hurt nicely.

Epsom Salts bath will be on the cards. And my gym has a sauna.

Hey @Deadliftsandplanks I remember you! Good to see you back k. I hope all the work stresses resolved themselves. This new set up sounds good.

I'm starting a small group PT gym next week. Sounds similar to your set up.

👋 @redfacebigdisgrace Thank you! I survived and learned an awful lot about myself.

Not sure how I feel about the group WhatsApp but looking forward to tonight. Less looking forward to inputting my nutrition but that's a weekend job.

@Deadliftsandplanks i can’t track my nutrition as it puts me on a downward spiral. I’m just focusing on keeping my protein high and not eating too much rubbish. Good luck with it all. I’m excited to be starting at the weekend.

Welcome back @Deadliftsandplanks . Great to hear you're back to it

Welcome back @Deadliftsandplanks ! I hope you don't mind me asking, is it a requirement about the lowish calories for your new training? Only that starting a new programme and pushing yourself, and cutting calories, is a lot at the same time. It's usually what new gym customers want and expect, and in my experience some gyms get a bit lazy and push that combo because they assume that most people just want short term results and are likely to quit within a few months. (Which tbf is statistically true). Given your history and commitment, is it worth a discussion with your coach to avoid the risk of burning out again?

On my part; currently annoyed with myself for injuring my elbow and not being able to lift or go to jiu jitsu (hopefully not for long). Was sparring, got taken down and for some reason put my hand out to break my fall, which is literally what they teach you not to do in your first lesson. So I'm feeling a bit silly today.

Welcome back @Deadliftsandplanks!

Oh @Proteinpud that's annoying about the elbow. I hope it improves soon.

I am into a new training block, feeling really weak but I know it will come back. I have a lot going on with general life stuff too, so I need the gym sessions for stress relief but also need far more sleep than I am currently getting. Must get to bed earlier!

@Deadliftsandplanks hello! Great to see you back and exciting about a new programme. I agree with @Proteinpud about calorie cutting and, like @redfacebigdisgrace , I just focus on eating a decent diet and enjoying my training. I'm stronger than I've ever been and (slightly 😀) lighter than I've been for decades.

@Proteinpud oh no! Do you know what you've done? My (golfer's I think) elbow is now much better tho I've not gone back to boxing yet - soon I hope.

@everycowandagain good luck with the new training block. Sleep is sooo important isn't it?

@redfacebigdisgrace , my dh has been doing small group PT for 2 years now. He has very little time and it is just one short class a week, not particularly programmed for him, tiny bit of practice outside that. The results are impressive. Clever programming - lots of tri and super sets and rigorous use of progressions and going to failure. Hope you enjoy!

Inspired by the zone 2 running thread on the exercise board I tried running super slow yesterday, keeping an eye on HR, and managed nearly an hour with only a few pauses for blackberries! Felt great afterwards even though it has been ages since I have run for that long. So I'll try that again.

Back from legs. Great session. Style was slightly different on a couple of exercises. Much deeper lunge and we also did full depth squats.

Legs were jelly by about the third exercise and I was on fire!

Main reason I'm posting is when I left the gym and went to my I felt amazing - the rush of endorphins! Sang in the car all the way home.

@MsMartini thanks but don't think it's serious. When I landed I felt pain where the muscles/tendon join the funny bone, if that makes sense. Oddly enough didn't hurt my wrist at all, which is what i would have expected as I landed flat on my hand, forearm coming forward - but maybe all that handstand flexibility training has paid off!
Luckily enough I wasn't in work today and icing it seems to have helped so will see how it is tomorrow. Tbh I would have considered training today if it weren't for the fact I have to drive there, and shift gears (it's my left hand)

I'm impressed with the running. I think about running, because I want to improve my fitness, but I've not actually made it out of the door yet!

@everycowandagain what is your new training block like? Also I hear you on the sleep, new job requires me to be up earlier than old job did, but after ten years of having the same wake up time it's very hard to get in the habit of going to bed earlier!

@Proteinpud yes I would have expected that about wrist. I re-hurt my elbow falling over - put hand out straight to break fall - though. Just in case useful, I have found reverse Tyler's twists and a gripper strength thingie really useful (the gripper thing has helped pull ups too). This run was sooo slow (I am slow anyway) but so enjoyable so will try to stick with it. I can see it will take patience but they will be easier to fit in as lower impact.

@Deadliftsandplanks that's brilliant!!

@Proteinpud my new training block is focused on starting to build some strength back, gradually getting some more weight on the bar. After my wrist/hand injury and my cut I feel pretty weak but it's starting to come back. It's pretty humbling having to work with much less weight than I could do previously, but I will get there.

I am building up to testing one rep maxes at Christmas (which I didn't get to do at Easter because of my injury). By Christmas it will be about 18 months since I have tested so I am excited to see where I get to. Feels like a long way off at the moment though.

I actually picked up my hand injury by putting my hand out when I stumbled. Easily done! In my case I did it on concrete stairs, bent my thumb back and tore all the ligaments. It's healed really well though, thankfully.

@MsMartini I might have to try the gripper. My pull ups need all the help they can get. Regretting ever telling my coach I wanted to be able to do one...

@Proteinpud LOL I checked and the welcome pack says to log everything. I've not tracked much this week and have eaten what I wanted so I will make it up from memory at the weekend 😂. This week is just getting less stiff again.

Thursday has turned into legDOMSday.

Tomorrow PM is conditioning. Sunday will go to yoga and try the sauna, and meal plan/prep. See how week two goes.

Haha conditioning was more steam rolling. Heavy stuff fast. Not my cup of tea. Sweat a lot. I Will.probably get used to it. Kettlewell swings were fun. It's a wrap on the first week.

I'm looking forward to week two - where the fun begins, getting those extra two reps etc.

Did my induction for my new gym set up today. Guy seems really lovely . So I’ll be doing 3 small group PT a week plus an extra class or two or possibly an open gym session that they will programme for me. Starting on Monday. Going to take it easy this weekend and recover after coming back from holiday, back to work and dealing with all the laundry. DH has been ill with a horrible cold for 2 weeks now and I’m just waiting to catch it. Don’t know how I’ve managed not to! So I’ll keep my steps up this weekend and conserve my energy for my new regime next week! Another positive is the classes are only 52 minutes long. My gym sessions were starting to stretch to 1.5 hours (waiting on machines and mindless scrolling in between sets!) so if this works for me it will be a brilliant time saver.

Hope everyone else is doing well. @Deadliftsandplanks that all sounds great. It’s fun to start something new.

@Proteinpud i hope the injury isn’t too bad.

I do like this group. It’s great to talk lifting but also be honest and get support about the challenges especially for those age 40 plus with body image etc…

Have a great weekend everyone 💪🏻