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! 💪🏼"

@redfacebigdisgrace do you feel you are getting enough done? Is it too soon to tell about progress?

I’m not really sure. I’m finding it hard to compare as when I was doing my sessions at the gym took ages and I had lots of rest between sets. I also didn’t do much cardio whereas one of SGPT sessions has more cardio (2 strength moves then shuttle runs in the accessories/finisher and on the rower). I just don’t want to lose all my hard earned muscle! Maybe I was doing too much before and not having enough time to recover? Age 51, I find it hard to put on muscle.

I am conflicted! First world problem. I can afford it and the guy says he’ll do me an extra programme a week so I can come in and lift for an extra session .Also I can go to the quieter sessions so it’s only a few of us. There are also a few classes -hydrox, circuits and a lower body bands and weights that are included. I like the short sessions to be honest! Gym started to feel like it was taking over a bit. I see SBTD is lengthy too which puts me off.

Go for the Hyrox! Metcon to the nth degree, but you need to train for strength as well.

I think I will but I definitely want to build up muscle. I used to do a lot of bootcamp and got quite scrawny. Nae bum. I want to get some decent glutes on me 🍑

Mmmm...I think training for strength does take time because you need decent rests and not sure how that would work in a class.....do they change the weights and rep ranges for everyone? So three classes a week, two strength moves, so six strength exercises a week? I can see why you are wondering about losing the gains....could you do the other classes that you like and do the strength stuff on your own?

I'm finding I'm recovering well doing more strength, longer sessions and more intense and less other stuff tho now I've decided not to go back to boxing I do need to do some HIT and jumping....did you feel you were not recovering well before?

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That’s good to hear your new regime is working for you. I definitely saw better muscle building when I cut right back in the cardio and focused on my lifts. I do still like the cardio buzz though

In my classes we choose our own weights. There is a primer of 2 sets. Then a strength, 2 exercises 3 sets with a given number of reps.

Then 3 sets of 2 accessory exercises with a given number of reps.

Then a finisher.

Today’s strength was assisted chin ups slow on the down, then single leg lunges with a kettlebell held on your shoulder that worked arm and core too.

Accessories were half Turkish get ups with a weight superset with weighted goblet squats.

Finisher was a goblet squat with a 10 second hold, supersetted with 20 single leg bw lunges.

Other class members are fast. They’re not lifting much though. I think they should be told to increase their weight!

Interesting.

How many reps of the strength exercises? What do they say the aim of the classes is?

today there was three sets of 6 of the chin ups and three sets of 6 es of the weighted lunges. But I’ve done three sets of 8 deadlifts and squats before. It seems to vary. I’m so busy concentrating that I’ve not asked why it varies!

That is quite an - er - odd workout @redfacebigdisgrace . At my gym (serious powerlifting + hyrox + bodybuilding) the lifting classes have a srtucture something like Push - Pull - Legs - Finisher

We wouldn't do DLs and squats in the same session, although we might do RDLs (it's predominantly women & apparently we want big butts - not me, but there you go) and squats.

But the Push might be OHPs or seated dumbbell shoulder press, the Pull might be bent over rows (or pull ups), and the legs might be RDLs, or squats, or deficit dead lifts. But not more than one of those.

The Finisher is conditioning and usually we die ! It's a hard-working ethic in my gym.

Yes, that's why I wondered what they think the aim is. That seems like mainly leg conditioning? With the assisted chin ups for biceps/bit of back.

For reference, I were going to train back and biceps for strength then like @YellowAsteroid I'd do a pull day. For me that would be the big exercise of either front levers or PUs/CUs (at least 5 sets), and then at least two of inverted rows (either made hard with feet elevated for low reps or normal ones for high rep conditioning at the end), cable rows, inverted deadlifts, bicep curls, that sort of thing. But as I've said, I've cut back on classes because for example they will throw in three sets of 10 pull ups (with assistance or not) in the middle of a class and if I am doing pull ups I want to do them first and with max effort, unbanded, big rests, and focus on form, not as a conditioner. They are my main course! But that's me and for the young men learning muscle ups say, that format works well. Sorry if this is all obvious.

Push/pull/legs etc is how all my instructors/PT think and organise classes and sessions (even if push/pull are mixed, that is made clear so you know what to avoid the day before/after), and they'd mostly put 6 reps above the pure strength range I think. At PT we do flag drills, 3 reps, and he calls that strength.

It sounds like much of the format and timings really suit you - I was just struck by what you said about not wanting to lose your muscle gains.

Thanks both. I find it all confusing!! I need to read up a bit more. I just realised that the second accessory wasn’t a goblet squat but a shoulder shrug with dumbbells. The goblet squat was in the finisher. I feel I need a bit more energy and oomph in the class. I like to push myself. I’ve had the same trainer all week and he’s quite low key. The other two are more energetic. Hopefully next week it will be better. I’ve got to the end of this month to decide to stay or not as that’s when my 6 week trial is up.

Ha, OK, you saying you'd like more energy and oomph really rang a bell for me. IME, for me, classes that lack that (like with the instructor I don't click with) just don't work for me even if they are broadly the right format, difficulty etc. For me a class is always a compromise as I can get a lot done alone, with my gym partner, PT etc, so classes HAVE to be buzzy, energising, good chemistry and leave me feeling I've had a workout and learned something. Otherwise it feels like I've wasted a workout day, compromising the week - I'd have been better with a rest day or a run and hit those muscles harder the next day.

I do eg the occasional step class at my gym for a bit of fun cardio but they have no impact on my strength training so they don't have to be great, IYSWIM.

Hello, how's everyone doing? I've had a good week but my little gym is getting sooooo crowded indoors, makes me grumpy.

@redfacebigdisgrace , how was this week with the classes?

Hi@MsMartini it’s annoying when it gets busy isn’t it? I hate wasting time and feeling crowded!

I’m enjoying my classes much more, now that I’m getting used to the format. I also really appreciate the fact that I’m in and out within the hour! What’s made the difference is having some more motivated people in some of my classes which has been a better vibe. Also, I discovered on the app that I can see all the classes in advance, this makes it much easier for me to plan. So I did an open gym session yesterday and did mainly glute stuff as I could see that that was what I was going to miss.

The only thing is the classes can feel a bit rushed for big lifts like deadlifts.

I went along to the prequel to the hyrox class this morning. So an on the minute, every minute circuit with slam balls, burpees, rowing, skiing and cycling machines. It was brutal but a really good addition to my week. Nice people too. So that’s all included in my membership .

My membership will renew at the end of the month, and I think I’m just going to go for it.

Glad you're finding some benefit @redfacebigdisgrace I keep thinking I should add in some more fitness related training (eg CrossFit style) but I still just end up reverting to my slow and steady lifting. I am lazy!

I must admit I'm glad I don't have to deal with crowded gyms any more. Crowded mats (jiu jitsu) is annoying enough, but waiting for equipment is a pain!

I have only done one strength workout a week for a month now (going easy because of injury/illness) but I finally managed to deadlift again this week! Only 75kg, but hoping I can build back up soon enough. Going to get a second session in this weekend

I've been eating lower calorie and feeling surprisingly comfortable on it, will see if that changes as my strength training increases. Still chasing some muscle definition.

@redfacebigdisgrace brilliant, it sounds like it is all falling into place. And that you will be able to tweak your open gym sessions to make the whole programme balanced. Sounds like plenty of variety and a good vibe!

@Proteinpud sounds good! ☝you get a good run now.

Crowded gym - may also be having building work but in any case I may look for a cheap back up for the busiest winter months.....

Good that it's working out @redfacebigdisgrace .

I'm still training, same old same old. Still enjoying it. And competing soon so will be able to see where my 1RMs are.

Ooh will look forward to hearing your comp news @RayKray !

I did my session yesterday and another today so feel like I'm getting back into the groove, enjoying it. Well, apart from the Bulgarian split squats that were programmed today. Does anyone else have an annoyingly wobbly side, when it comes to split stance exercises?

Me too @RayKray, I love hearing how it all works and how you got on.

@Proteinpud sounds like you are back in the groove. I wobble on both sides but lots of things are unequal. Did a bog flag session today at PT and on side consistently stronger.

Advice please - as I've mentioned I've started bench press for first time in the last few months. My gym partner is injured so we may have to pause on doing that together, laving me without a spot. I was thinking of using the Smith machine and twisting bar if I need to bail, or using side bars on a squat rack tho that will limit range I guess - wouldn those both work? and I think the Smith machine might help me build confidence solo. Any experience/advice? I don't think I am confident yet to have nothing and am keen to at least maintain.

@MsMartini when you say squat rack, do you mean a power rack type, ie one that has four uprights and spotter arms? If so that's the safest option for benching on your own. Depends on the style as to whether it will limit your range; the good ones have uprights with lots of holes close together so you can get the height as close as you need it. The one I use at home, I can set the bars (well, webbing safety catchers) low enough that they stop the bar but I have to carefully wriggle out from underneath!

If it's a squat rack that's more like a squat stand, the arms tend to be shorter and they're not always very balanced, so test out with a light weight first.

@Proteinpud thanks that's very helpful. It is a power rack - multiple uprights in a set of 8 stations with long arms. I've not seen people using it for benching tho, I don't think, whereas they do use the Smith machine. The bench I normally use does have webbing catchers but they look a bit flappy and low so I need to investigate. A problem with an overcrowded gym - I'd really like a quiet time to mess around with new setup and low weights.

Tbh I never understand why people don't move benches to the racks, they're by far the safest way - and benching without a spotter or safety catchers is much more dangerous than squatting, at least it's possible to bail from a squat! Honestly I've seen people bench with spotters who I wouldn't trust to catch the weight if it were needed.

Webbing safety catchers are better than they look; the key is setting them up correctly. For bench you'd want them just under the hooks at the end where you're unracking the weight from, but at the other end (ie towards your feet) you set them as high in the uprights as they can go. That creates the tension, and they're surprisingly solid. Unlike spotter arms you don't get an off putting 'clang' if you accidently tap them at the bottom of the rep.
When the webbing catchers are set at an angle like that it does mean if you fail the rep it'll roll towards you, but obviously if you've set it high enough it'll roll above you. Little bit unnerving to see a barbell roll just above your face, but better than the alternative...
Also it's totally reasonable to test your set up and adjust things a few times before you start adding weight. You'll only need to do it once and then you can make a note of it for next time.

Ps think Smith machine is popular with some because it allows you to train with a heavier weight/close to failure, but I wouldn't personally recommend it for bench. It's actually quite difficult to bench in a vertical line, it naturally moves from above the shoulders down to the sternum and back again (individual variances obviously)

Thanks @Proteinpud that's super useful. I will investigate the webbing. You are right of course about taking time to set up - it is just a) I am slow at this sort of thing, sometimes struggle with dexterity too and b) the gym is so overcrowded, I feel under pressure. It is very friendly tho and people usually very helpful.

I do know what you mean, I remember being too nervous to use the racks at the gym a few times until I'd watched other people to understand how to use them - but really what might feel like lots of time faffing to you is probably the equivalent time of doing a set or two. It's not like you're hogging the rack for 45 mins. And if you're still unsure, just avoid Mondays... Because everyone knows that in the Bro world, Monday is chest day 😂