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! 💪🏼"

Monday is my usual bench day 😀

I do take my time but it isn't usually a problem as sharing with partner (we're on different weights but re-rack in what would be rest time anyway).

I bench in the squat rack and set the safety bars just above neck level so no issue with ROM. I also don't think the smith machine would work as bench isn't vertical. But I guess it depends on the bench technique as I imagine lots of people are vertical. You can also just lower it to your chest and roll it down you as the point of failure is usually just off the chest not higher up when it's near your neck. I still use the rack though to be safe. On the few times I've failed bench though I've been offered help as I think people keep an eye out. I know I do if it's bench.

Thanks, that's really helpful @RayKray . I will go later in the week at a quiet time and perhaps try both set ups. I guess it depends a bit on individual anatomy.....

I think my path perhaps needs to be more vertical!

I doubt it does need to be more vertical. Strongest bench is at an angle, extra strong is like a j movement. Bros who haven't thought much about technique might be more vertical 🤫

OK, thanks, all really helpful. I see what you mean.

I've got covid so bench fun interrupted, briefly I hope. But my gym buddy's injury cleared up quickly so he can spot me again.

How is everyone else doing?

Hope you feel better soon @MsMartini

My training has been pretty variable recently, life has been very full on so I am pretty tired. I have added an extra rest day which is helping.

My big lifts have been very mixed but I squatted yesterday and managed to squat a weight I haven't done since April and felt reasonably OK so I was really pleased with that. And I repped 70kg for RDLs which is definitely a new PB!

I am plugging away at it!

Hope everyone else is doing ok.

I competed again!

PBed everything again. Got all 9 lifts. And as I suspected my total was just shy of British qualifying but in touching distance. If they hadn't changed the QTs I'd have done it easy, but they did so that's a moot point.

Had a great time as usual, and now got the bit where we do other stuff (which is still pretty similar) before starting next comp prep.

Wow @RayKray - amazing! PBs all round! Congratulations 💪👊

I have no idea what the British qualifying total is, but it must feel great to be within the old number, and touching distance to the new number.

@RayKray wow that’s fantastic!!! Well done. I’m in awe of you.

@MsMartini what a pain. Hope you get better soon.

@everycowandagain its hard when life is full on. Hard to find the extra energy for lifting and resting. I’m a bit wiped too.

Well done on your RDLs. I used to be able to do 70kg, would like to get there again.

Whooop @RayKray that's brilliant, congratulations.

@everycowandagain I hear you. Sometimes I just wish everything else would stop and give me a longer run at a peaceful gym routine. I was very busy last week and ill this.....but we all have to remember that we train hard when we can I guess, and it does pay off, and the extra rest is often good....well done on your squats and RDLs!

@YellowAsteroid to compete in British masters you have to hit a certain total to qualify. You can't enter without getting that total in a preceding competition.

Belated congratulations @RayKray , that's fantastic that you hit PBs in everything - really shows how effective your programming is!

I managed 3 lifting sessions this week, so I'm getting the consistency back (after being a bit ill or injured) In terms of the programme it was supposed to be deload week, only there was a suprise on day 3 - five rep maxes on hip thrust, and almost at my limit on squats. I've never really tried to see how high I can go with hip thrusts, and surprised myself with 115kg x5, which was the highest I could go without switching my set up (was using my shorter 15kg bar) I'm not bothered about glute gains, I'm already a bit pear shaped, but I'm hoping there'll be some carry over to other lifts or to sports.

That's brilliant @RayKray, glad it went so well for you.

I am plodding on, life is just so full on at the moment so I turn up for my training sessions and do what I can. Some are good, some less so!

My coach is programming my next training block with 4 sessions a week rather than 5 because that feels more realistic. He was talking to me about CNS fatigue but I can't figure out if it's a real thing or if it's bro science! According to Google I have all the symptoms though!

Thanks for all the congrats!

@everycowandagain I think it's a real thing. My understanding is it's something we have to be careful of in powerlifting as we place the CNS under a lot of pressure.

Ah that's helpful to know @RayKray I guess we do spend a lot of time training close to maximal load.

I am deloading very well this week and trying to get plenty of sleep and relaxation - as far as possible at least!!

In my PT session today I did DLs and squats. Not up to really heavy weights after a month away but did some respectable sets of DLs at 90, and squats at 50. A bit tired now ...

Whooop there are some big numbers here! I do hip thrusts on a machine @Proteinpud and feel like I'm near the limit of what i can lift up into position...

Back to gym after covid today and oooh it felt good 😀. Gym was too busy though (not sure I can stick it through the winter like this) so a strange selection of exercises, but including zercher marches and shrugs with a trap bar.

@YellowAsteroid those numbers sound pretty impressive to me!!!

@everycowandagain i hadn’t heard of CNS fatigue but it rings a bell with me from before the summer. I’m fine now as doing shorter, less challenging sessions.

All is good here. I’m sticking with small group PT, ramping up my weights. And doing an extra session in the open gym for the stuff I’m missing- mainly glutes and rowing! So a strange routine of hip thrusts, Bulgarian split squats, barbell rows and bird dogs in the bench with a weight.

I’m still liking the friendliness, the community and more focused sessions. Sometimes the chatting (don’t ask me something when I’m lifting!) and relaxed vibe is a bit annoying but overall it’s probably better than a mega alpha environment for me. Not sure it’s amazing value for money but the owner is a lovely guy and it’s just got a nice feel to it.

I’ve found a female PT who works out of a local private gym near me so I’ll see how I feel after Christmas. See if I feel I’m losing gains/fitness.

ARGH my PT just called me to tell me my gym is closing! It's not a fancy gym, it's part of a budget chain but it worked perfectly for me because there was one right by my house and one near my office.

Ugh! There are a lot of gyms near here ranging from small private ones to budget chains, I guess I will have to check them out.

My PT also has to figure out where he can train us, he actually had only a few clients in my gym so hopefully he can find somewhere else.

I went through this last year. I think I moaned about it here. My chain gym closed the branch in my town. I really felt for my PT - it's one of only 2 times I've ever seen him really down (the other was when he suffered a serious back injury). My PT had made his whole career there, met his long-term partner there, and it was a fun gym in terms of spirit, range of members, and atmosphere.

But he found a new really great independent gym, which is a weightlifting paradise, and has a 15m sled track! So it can be even better.

Although I get you about the convenience @everycowandagain - instead of a 20 minute walk, this new gym is about 35 minutes on a not very interesting route. So I get 10,000 steps everyday I go to the gym & listen to a lot of podcasts! But it does take a bigger chunk out of my day, unfortunately. I have to work later into the evening.

Aaargh no @everycowandagain , what a shame. I get you about convenience too - it suits me to go most days so I really need it close....I walk a lot anyway, run, and especially use the gym in bad weather (don't drive, live in inner London).

I am checking out the alternatives to my gym atm because of the looming building work and overcrowding. There are quite a few specialist weight lifting gyms round here but all a bit too far away/off the beaten track, so I may well end up at a cheap high street chain for safety, cost and convenience and top up as necessary (my outdoor PT not affected). Goodness though why doesn't every gym have a few decent pull up bars that don't shred your hands and couple of sets of dip/P bars? They cost nothing compared with expensive fancy cardio machines, in their gleaming often empty ranks, and can be used for soooo many exercises!!!

Aah fingers crossed it'll turn into something good @everycowandagain !
The gym I go to for capoeira would be ace if it were local - it's small, but has a Cali rig, a sled track, and functional fitness equipment (pylo boxes, medicine balls etc) as well as decent weights (bumpers, kettlebells etc) But it's city centre and I live fifteen traffic filled miles away, so my little home gym will have to do.

I did have a rather lovely unexpected compliment recently though. Gym was quiet towards the end of capoeira class (it's all open plan) so our teacher had us do deadhangs to stretch out. I was wearing a big baggy t-shirt, but one of the students turned to me afterwards and said 'wow I could see your arm muscles!'

Most of the time the extra bulk I've added just makes my arms just look fat so that was nice to hear!