Strength / Weight Training

Yeah cheers, diet is pretty good and it's only odd times I will cave and have small half slice. I suppose the main problem is probably the calories at the weekend; empty booze calories and then eating in pubs instead of at home. Killer when there's a heap of good work done in the week.

Going to try to make time for some omelette with veg in the morning and get some nuts at the desk.

Cheers

good point about cravings. If it's a true craving instead of "I wouldn't mind cake but can ignore it" then perhaps cutting sugar is needed :)

Been trying these for taking to the gym/having during football. They are kind of gross/nice.

http://www.wiggle.co.uk/science-in-sport-whey20-12-pack/?lang=en&curr=GBP&dest=1&sku=5360741744&kpid=5360741744&utm_source=google&utm_term=&utm_campaign=UK_PLA_Nutrition&utm_medium=base&utm_content=mkwid|sk6z8YQmH_dc|pcrid|67090789982|pkw||pmt||prd|5360741744uk&product_id=5360741744uk

^Same here. Kind of a gritty thick yoghurt taste.

@JWestland @dan @French_Touch Is it worth me having some coaching sessions for DL's and Squats - I think I need to improve my technique and don't feel like I'm really making any progress as is.

Keen to know your thoughts and others

It depends completely who'll be coaching you. If it's some random gym trainer then you'll get random results. If you've got someone who really knows their stuff then they'll give you a few pointers but, saying that, I'd be very surprised if technique is what's holding back progress on the lifts unless you're injuring yourself.

I'm a big advocate for coaching in any sport. Especially one where you pick heavy things off the floor, or put them on your back. Form is so important.
It's about finding the right coach though— not some over-muscled plonker in a FF polo shirt with an 8 week qualification in personal training.

For me, weight lifting is a means to an end, not an end in itself. I really don't want to injure myself

However - as Ptown says, it might not be form that's holding you back. It could be physical, but most often the thing which holds me back in sport is psychology.
Can't hurt to have a session with a decent coach to check though.

Failing that, there are some good masterclass videos with Rippetoe on youtube, where he breaks each lift down in quite a granular way. Generally unless you're doing snatches or clean and jerks, the lifts are simple movements, you just need some pointers/process to hang your hat on. Those vids are great for that.

I find a stiff leg lift with trap bar really helps with fine tuning my form. It helps me to feel the 'drive through the heels', which as a cyclist with poor-firing glutes, it really helps to focus on how i should lift.
Obviously, this is quite personal, but it may offer food for thought?

My 2p. In an ideal world a coach is probably best - a qualified coach, as mentioned above. Failing that, there is a lot of info on line and on youtube. If you prefer, Mark Rippetoe's book Starting Strength has an incredible amount of info about DL, squat, OHP etc.
https://www.amazon.co.uk/Starting-Strength-Mark-Rippetoe-ebook/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1470825753&sr=8-1&keywords=mark+rippetoe

The book answers almost any question you will have about the lifts.

Richard

Thanks guys. I've ordered starting strength.

It's not that I can't lift/squat heavier things, it is 100% the psychological issue - I'm just worried about injuring something. Main point is to help with football and cycling.

Maybe I don't need to lift heavier and maybe my form is fine - I think I just want reassurance

Starting Strength will give you all the info in written form about the lifts. Stronglifts provides useful videos too.

In the majority of these programs - heavy lifting is the aim - progressive heavy lifting. When you reach a plateau, drop the weight and work back up and, hopefully, you will pass the plateau. This has worked for me up to now. In the future, I would expect to reach a plateau which I cannot overcome. At that point, I will look at other programmes which will help - Madcow may be one.
I haven't gone back far enough to read why you are doing weights. That reason is vital to what programme suits your circumstances.
Also, I don't know what your stats are - age etc. If you look back through my posts - there is one which will give you an idea of 'average' weights which people with your stats should be lifting based on your experience - it is worth a look.

I am a newbie to weights and I have to be very careful about injuries because of my work. If I am unwell etc. I stop until I am fit. This may cause a reduction in the amount I lift but it soon gets back to the weight I stopped at. Currently I have not lifting in 8 weeks due to flu and a bad shoulder - once these are sufficiently recovered, I will resume and I expect to be lifting 50% less but over s few weeks I will get back to where I was. I am 48yrs old, 88kg, 6 feet tall and my max lifts are - squat 105kg, DL 130kg, OHP 45kg, bench 55kg. DL is a little light but I had messed up the app so that will go up when I resume.

Richard

Gave up flat bench due to continuous shoulder injury/ pain. Made life really miserable. For me there is no point doing it as I'm not competing or a serious enough lifter.
I do push-ups, dips and incline db press.
You could try incline bench or use underhand/ reverse grip bench to help your shoulders.

DL's and Squats are for football and cycling to build up my power and for general exercise.

Currently squat is 80kg, DL 110kg and bench is 75kg - 27, 6ft2, 88kg

Budnz - thanks for the tips. My shoulder is a long standing issue and i may go the physio route to resolve it. I have tingling in my fingers and lack grip in my left hand due to the shoulder - this means things can get dangerous so i am going the careful route until it is resolved.

Tenderloin - this is the link to average lifts -
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html

See how you compare to the averages. I think a coach could give you some help with 'a plan' to address your needs. It may be the case that you are lifting enough to meet your needs but i am defo not in a position to advise.

Richard

@TGR and @Tenderloin Are those 1RM numbers?

@Tenderloin you can definitely squat a lot more than that. Stop working on your boobs and get some leg days in :)

In other news - I watched the 69kg weightlifting at the Olympics the other night. Holy shit those guys are good - such big numbers on technical lifts. Some of them are clearly nowhere near 69kg on a normal day - they must be so dehydrated in competition.

Dan,
My own numbers are for 5x5 although, as I am a newbie, I can't lift more than 105kg on a squat whether it is 1 RM or 5x5!

I have missed the Olympic lifting because of work - not happy!

Richard

I think for squats you really need 1 or 2 spotters for a 1RM (depending on how much you've got on the bar). You also need to be fresh.

If you can do 105 5x5 you can definitely do 110-15kg for 3x5

Dan,
Thanks for your confidence!! I have a cage so spotters are not required but I have been investigating a coach to check form - currently, due to my ailments, I won't be rushing to sort this out.
Richard

I'm sure if you post video on here of lifts (side and maybe rear shot) you'll get any basic issues pointed out if you're worried about technique. Internet form check not the most scientific and accurate but 90% of the time if there's an obvious error it'll be easy to spot.

Thanks. My plan is for a 'real' coach - in person. As mentioned, I won't be doing anything until I recover from my current ailments. I am reasonably confident my form is good but, with a coach, there may be some improvements.
Richard

No those are my 5x5 numbers - I actually did 5x 125 DL yesterday

Also 1RM 95kg on bench yesterday...my boobs are looking ream for marbs

I really need a coach to keep my form right.

As tgr says you need a good one! Mine is going to do online coaching soon, website is "the strength mechanic". He is a powerlifter himself so spot on for the big lifts but he can also work with people with 40 hour jobs, average or poor recovery, do diet plans etc. So maybe ping him an email.

I got started with a program, they only got me so far though. 50 kg on my deadlift, 20 on my squat and 20 on my bench (tiny female) results don't lie and injury free :)

Good morning Ms J,

Back from hols? Back to more lifting?

Richard