The Weightlifting Thread

[Kikó]

The gym near my old house in Manchester has got even better. They've put a load of cross fit type equipment in a gazebo to add to all the other old school gym stuff. Wish the gym I go to near me in Frankfurt wasn't so bollocks.

[Andrew]

Another MyProtein sale (you can use code "Athleteperks" for an extra 5% off) so I've ordered more Cereal Milk.

Also trying their Protein Pancake mix, sugar free syrup and Protein Oats.


174 quid for 5kg of unflavoured whey protein last time I ordered that weight it was about 50 quid a few years back. Scandalous. The sale offer brings it down to a semi decent price though.

[Sir Andy Mahowry]

I seem to have lost squatting power in my quads.

Still doing goblet squats and I'm finding it hard coming back up. Was doing about 3x10 with 40KG dumbbell but today I was struggling to hit 7 with no weight. It's been the same for the last 2/3 sessions and I decided to drop to a 24kg dumbbell to try and get more reps in but at 7 each set I'm done.

Seems to be near my knee that just gives up.

Quad working fine on leg press though.

[Spikey M]

There's only so long you can go on gaining strength while losing weight. Eventually the NOOB gains will dry up.

[Sir Andy Mahowry]

The NOOB gains are still happening everywhere else though :(

Even if I've got no weight my quad muscle just gives up squatting. I was doing so well with the goblet squats too.

[Boydy]

How often are you squatting? Maybe just give it a rest for a few days and then try it again?

[Sir Andy Mahowry]

How often are you squatting? Maybe just give it a rest for a few days and then try it again?
I do 4 days PPL. So it's 1 or 2 days a week.

3 days rest is the minimum in that split.

Goblet squats and Sumo squats (which are progressing great).

[Sir Andy Mahowry]

I did try hip thrusts for the first time today.

Must have given anyone who was watching nightmare fuel for years.

[Kikó]

How - it could be some compensation on your squat that's causing your quad to be giving up. Have a look at squat university on YouTube/Instagram for some tips. Might be worth getting someone to watch your technique or filming it yourself. I also recommend building up your mobility and trying to go deeper without the weight plus looking at building up hip and ankle mobility.

I had a nice day on the squats. Got myself up to 130kg which is the highest for a while mixed in with some raised lunges. I cancelled the knee op as I think I've managed to rehab it back into shape.

[Ben]

I don’t know what level you’re at but you need to deload eventually. As you get stronger you need to deload more. Thor, for example, will deload every other week.

Just take a week off the usual weights and it should sort itself out assuming you aren’t injured.

[Sir Andy Mahowry]

I actually think Keeks might be right about form.

Thinking back I might be going too wide on my stance with the goblet squats and flaring my knees out (hence the pain there). I did some bodyweight only squats at home later and it wasn't as bad. I also think that maybe doing the goblet squats first might not be great for me as my legs are too stiff.

It also might be a mental thing. I had a bad day on squats and it's just rolled on now. I reckon I could have pushed past the barrier but thought I can't in my head without really trying. Other lifts I'll put everything into trying to squeeze out more.

In terms of deloading I've done one deload in the 11 months I've been doing this which was a month ago. Not sure if I did it right though as I lost a lot of strength when I came back full guns blazing.

[Boydy]

Aren't you meant to push your knees out? As opposed to letting them fall in?

Make sure you're not lifting up your heels and then pushing up on your toes as a result. That puts pressure on your knees. My ankle flexibility is shit and I used to get knee pain before when my heels would come up. I invested in proper squat shoes with the raised solid heel and that seemed to fix it for me.

[Sir Andy Mahowry]

Fuck knows, maybe I'm not pushing them out enough then.

I use weight plates under my heels.

Edit: Judging from videos and thinking back on my form. I think my stance is too narrow and I'm leaning forward slightly.

[Kikó]

https://squatuniversity.com/wp-content/uploads/2016/04/real-science-cover.jpg

You pretty much want to get to this motion. I have a pretty wide stance knee out squat which works for me.

More info here as well: https://squatuniversity.com/2016/04/20/the-real-science-of-the-squat/

[Sir Andy Mahowry]

Think I will do the deload week starting on Monday as it will have been 7 weeks since the last.

I think I'll go in for 3 days rather than 4 (to give me an extra rest day and so it's one session each of PPL), reduce the weight by around 50% and only do 2 sets of each lift rather than 3.

[Waffdon]

Trying to find updates on WSM is a joke. It’s 2024, live stream the bastard thing.

[Lewis]

https://barbend.com/2024-worlds-strongest-man-results/

I hope Tom Staunchman wins. Mitchell Hooper doing what he does whilst being sort of normal looking is unnerving.

[Waffdon]

Ta.

He should do now looking at that leaderboard. It’s a decent advantage going in the final day when you’re guaranteed to win the stones. But yeah, Mitch is a freak as I’ve said before. Other than his head shape, he looks like a completely normal bloke you’d see at the gym. I’m just imagining some of the other fatties in this doing the athletic shit he can do

[Lewis]

He does seem to have some serious genetics (baldness aside). Skinny marathon runner. Tries powerlifting for something to do, turns out to be amazing at it. Drifts into strongman... I watched a video of him doing his daily routine and he doesn't even seem to have to eat the silly calories that the others take in as well. Eddie Hall and his ten fry ups a day in the mud.

[Waffdon]

Eddie must take about 20 supplements a day based on the routine videos he does (assuming that is the norm). Plus all the other steroids he’ll smoother into him.

the fact he still eats all that food and all his routines when not competing hurts my brain. Hot and cold therapy for an hour every single day. No thank you

[Spikey M]

I think he's just in the habit of living that way. So much so that he has completely failed at both boxing and being a bodybuilder, because he enjoys being a fat fuck too much.

[Waffdon]

He looks alright now to be fair to him. Definitely a lot leaner.

Could still pass for 55 now, mind.

[Lewis]

Did he actually take the bodybuilding seriously? I thought it was just more inexplicably popular 'STRONGMAN TRIES CUTTING THE GRASS' content.

[Sir Andy Mahowry]

Was class when he bought a tank and took it to a petrol station and then to pick his son up.

[Spikey M]

He looks alright now to be fair to him. Definitely a lot leaner.

Could still pass for 55 now, mind.

He's still easily 25-30% body fat. He just has freakish abs so you can still see them.


Did he actually take the bodybuilding seriously? I thought it was just more inexplicably popular 'STRONGMAN TRIES CUTTING THE GRASS' content.

Well, he said he was going to enter a competition and said he was going to bulk first, to which all the pro-bodybuilders said "bruh, wuh duh fuh? Yuh luh 300lbs, yuh? bruh".

And then he never mentioned it again as far as I've seen.

[Waffdon]

Wont spoil WSM.



Stoltman pissed that in the end. Hooper shredding his hands probably make it more comfortable but still pretty dominant. Think he won or tied 3 events and not outside T3 in the rest. Wasn’t even a favourable set in finals for him either other than the stones. He could win #6 and sounds like he’s going for it

[Spikey M]

Wont spoil WSM.



Stoltman pissed that in the end. Hooper shredding his hands probably make it more comfortable but still pretty dominant. Think he won or tied 3 events and not outside T3 in the rest. Wasn’t even a favourable set in finals for him either other than the stones. He could win #6 and sounds like he’s going for it


Was Hooper created by a nuclear waste spillage, or a mutant bat bite or some shit? It was weird when Novikov won it, but atleast he's a clear athlete. Just not a strongman athlete. Maybe a Crossfitter. Hooper just looks like "yer da" after benching the same 100kg for 30 years. He has no business being there, never mind challenging the likes of Stoltman, who is a complete freak in every way.

[Waffdon]

Just a freak himself, really. Not like it was a fluke because he dominated last year and has won everything this year until WSM. Even annihilated Thor at Arnold’s in his comeback. Just so well rounded. One of the best dead lifters in the world and probably the best presser in the world. Would have broken the WR if he didn’t obliterate his hands in the opener. On top of all that he’s the best athlete probably in strongman history as well as being a nerd and having the technical sure down to a tee. Could be a special rivalry but I can see him stopping soon and moving into something else

I’d recommend his YouTube though. Very fascinating. Think people dislike him because he comes across cocky at times but I think you need that doing what they do. Him, Stoltman’s and Eddie all have great stuff from time to time

[Sir Andy Mahowry]

Had my first fart (accidental) in the gym today :(

Was doing leg press and one just came flying out. Usually great at holding them in. Not sure if anyone heard as there wasn't anyone right next to me but I was able to hear it over the music in my headphones so...

Also, the deload and removing the plates under my heels worked for the knee pain but this week I left the goblet squats and did normal squats on the smith machine. Old lad was subbing in with me as he asked and said my form was great, especially with my back which is cool.

[Sir Andy Mahowry]

Anyone got any tips for squatting?

Recently moved to the barbell squat and the last few times I've done it the inside of my right knee has some discomfort.

Tried going lighter, pushing out my hips and knees more as well as doing it barefoot. No joy.

Edit: Just pushed my hips out a lot more on my final set and it was fine. Guess I'll try doing that next time.

[Kikó]

(Try squat university)

You can try using a resistance band to push out on your knees and use a bar only to squat. Also try and work on depth and hold a deeper squat for time (30-1m).

You could also try some unilateral work like Cossack squats. Go light first though and build up your strength.

[Sir Andy Mahowry]

I think depth and balance is my problem.

[Spikey M]

It's usually a flexibility issue in either the ankles or the hips. There's 2 solutions, either fix that or just do leg press.

[Ben]

Ankle mobility almost certainly. Mine was shite for years (and probably is again now I'm not lifting anymore) and sorting it cured all my squat (and hip) issues.

[Sir Andy Mahowry]

My left ankle is a mess so it must be that.

I do leg press but I want to do both.

Probably just really scale back weight on the squat to try and slow progress it.

[Spikey M]

My left ankle is a mess so it must be that.

I do leg press but I want to do both.

Probably just really scale back weight on the squat to try and slow progress it.

It will need stretching exercises. There will be some ankle mobility work on Youtube.

[Kikó]

https://youtu.be/pCEpcIo-O4I?si=8If5ocjtO-69D5KS

Give this a go

[Boydy]

Squat shoes helped me when I was getting knee pain at first. You could try elevating your heels on a plate instead first to see if that helps. Both of those will help if you've got shit ankle felxibility like others have said.

[Sir Andy Mahowry]

Any decent deals on squat shoes?

I didn't like plates under my heels when I was doing goblet squats.

Edit: Might just buy one of these:

https://www.vinted.co.uk/items/4825717564-lifter-trainers?referrer=catalog

https://www.vinted.co.uk/items/4828786040-adidas-lifting-shoes?referrer=catalog

[Lewis]

Do it in your socks. The amount of people you see doing it in trainers with an inch of sole on them makes you cringe.

[Sir Andy Mahowry]

I did it in my socks for the first time today but was still getting some knee pain on my first few sets.

Wasn't until I really put my hips out wide that it stopped.

[Ben]

I could never get away with squat shoes, even though in theory it would alleviate my biggest issues. Always squatted in Converse.

[Sir Andy Mahowry]

https://www.vinted.co.uk/items/4789775587-adidas-weightlifting-shoes?referrer=catalog

Ended up buying these.

£13.69 including delivery, if they're shit they're shit.

[Lofty]

Moose muscle protein powder is wank, avoid.

[Sir Andy Mahowry]

The one that looks like it was designed by a teenager and seems to only be sold in B&M (probably Home Bargains too)? I'm shocked.

[Lofty]

Yes well I didn't think it would be amazing but I hoped it would at least mix ok and taste passable, neither is true. Not sure whether to just bin the bag off. Was previously on Applied Nutrition which was far superior.

[niko_cee]

Can you coat a bunch of wet bread with it and try to engineer some super hench seagulls?

[Kikó]

Tempted to go for a run today but at the same time it's 32°.

[Manc]

Pussy.

[Sir Andy Mahowry]

Talked to one of the trainers about my knee problem when squatting and they observed me squatting.

He said my form was really good, especially my back, and the only thing he thought might be the problem was foot placement. He suggested I "play about" with my stance and suggested a narrower one which seemed to work fairly well. Only other thing he thought it could be was my ankle or hip mobility.

So at least my form is right and the narrower stance did seem to help but I probably really should try and increase the mobility in my left ankle. Although none of the exercises I was suggested by a physio worked before.

[Ben]

Narrow stance is much better for the knees, but almost impossible to pull off at heavy weight if your hip and ankle mobility is the shits. My squat stance is super wide, but that’s also partly down to me having really long femurs.

[Kikó]

Pussy.

I went for one. Penis activated.

[Lofty]

Grenade powder is 25% off on amazon so wrote the moose off as a bad job.

[Sir Andy Mahowry]

Grenade powder is 25% off on amazon so wrote the moose off as a bad job.

Just order some Cereal Milk protein powder from MyProtein.

More than 50% off (an extra 10% if you use their app and code "appy"), although it's never full price.

[Waffdon]

I bought 3 sample kits (10 in a pack) of the clear whey stuff as I was getting it for £8 a pop. Jesus Christ some of the flavours are dog shit. I need to restock on cereal milk badly

[Sir Andy Mahowry]

I bought 3 sample kits (10 in a pack) of the clear whey stuff as I was getting it for £8 a pop. Jesus Christ some of the flavours are dog shit. I need to restock on cereal milk badly

Did you try Raspberry Lemonade, Peach Tea or Apple?

I got to pick 3 samples with my latest order of Cereal Milk today. Hopefully none of them are the dog shit ones.

[Waffdon]

Apple was alright but I couldn’t drink that every day. Most of them are just ridiculously sweet. Mojito, dragonfruit and orange have been the worst

[Lofty]

Literally searched HUKD earlier and it said that offer was over :moop:

[Sir Andy Mahowry]

Tried some Bulgarian split squats today.

Jesus fuck, they really showed how bad my balance is.

Could barely do any reps as I kept feeling like I was about to fall over.

[Ben]

RIP your legs today too. The DOMS from a heavy session of Bulgarian split squats is unrivalled.

[Sir Andy Mahowry]

RIP your legs today too. The DOMS from a heavy session of Bulgarian split squats is unrivalled.
Nah, I could barely do one even with no weight.

Think I managed about 4 each side, only one weighted, before giving up.

[Spikey M]

They're about as advanced as it gets. Probably unwise considering you were struggling with normal squats a couple of weeks ago.

[Sir Andy Mahowry]

They're about as advanced as it gets. Probably unwise considering you were struggling with normal squats a couple of weeks ago.
Got the knee pain again when I went to 80kg squat last week which is what prompted the change.

After failing miserably with the splits I went back to the squats and just did out some 60kg squats without pushing myself too hard on reps.

[Spikey M]

Honestly, just do leg press. Easier on the joints, most of the same benefits.

[Ben]

Conventional back squats are just a fabulous whole body exercise. Slapping 300kg on the leg press is good for showing off, but you don't get half of what you do out of a squat with half that weight.

[Sir Andy Mahowry]

I do leg press anyway and leg extensions.

They both feel good and I'm able to do a lot of weight on them.

I think I'll keep on with the squat but low weight in the hopes I get my form down perfectly one day. Or I hope my gym gets a hack squat machine when they finally renovate.

[Manc]

Honestly, just do leg press. Easier on the joints, most of the same benefits.

Pussy.

[niko_cee]

It will be interesting to see what the long term impacts of modern gym rat culture turn out to be. Massive boon to the health service because people are less unfit, or a complete collapse in areas such as orthopedic and cardiovascular care because everyone is a physical wreck at 50 and has been overindulging on protein for all of their lives? I'm going to say the latter.

[Magic]

It will be interesting to see what the long term impacts of modern gym rat culture turn out to be. Massive boon to the health service because people are less unfit, or a complete collapse in areas such as orthopedic and cardiovascular care because everyone is a physical wreck at 50 and has been overindulging on protein for all of their lives? I'm going to say the latter.

They'll all be in jail for domestic violence well before then.

[niko_cee]

Nation of Charles Bronsons it is then.

[-james-]

It will be interesting to see what the long term impacts of modern gym rat culture turn out to be. Massive boon to the health service because people are less unfit, or a complete collapse in areas such as orthopedic and cardiovascular care because everyone is a physical wreck at 50 and has been overindulging on protein for all of their lives? I'm going to say the latter.

Everyone should be weight training, even your gran

Muscle-strengthening activities were associated with a 10–17% lower risk of CVD, total cancer, diabetes, lung cancer and all-cause mortality independent of aerobic activities among adults. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9209691/#:~:text=the%20new%20findings%3F-,Muscle%2Dstrengthening%20activities%20were%20asso ciated%20with%20a%2010%E2%80%9317%25,of%20aerobic% 20activities%20among%20adults.)

Low muscle strength was independently associated with elevated risk of all-cause mortality, regardless of muscle mass, metabolic syndrome, sedentary time (https://pubmed.ncbi.nlm.nih.gov/28991040/)

High-resistance weight training leads to significant gains in muscle strength, size, and functional mobility among frail residents of nursing homes up to 96 years of age (https://pubmed.ncbi.nlm.nih.gov/2342214/)

Rates of knee osteoarthritis and pain were 20% lower among those who did strength training versus those who never tried it. Engaging in strength training later in life, even if you begin after age 50, can help provide joint damage protection similar to those who began earlier. (https://www.health.harvard.edu/diseases-and-conditions/strength-training-tied-to-smaller-risk-of-knee-osteoarthritis-and-pain-later-in-life#:~:text=Over%20all%2C%20rates%20of%20knee,to% 20those%20who%20began%20earlier.)



On protein, I think you have to be a bit of a mong to mess yourself up. Downing five protein shakes a day won't be ideal but eating steak or plain chicken on rice every night can't be worse than the normal western diet.

Consuming a high protein diet (3.4 g/kg/d) in conjunction with a heavy resistance-training program may confer benefits with regards to body composition. Furthermore, there is no evidence that consuming a high protein diet has any deleterious effects. (https://pubmed.ncbi.nlm.nih.gov/26500462/)

Our analysis indicates that high protein intakes (≥1.5 g/kg) do not adversely influence kidney function on GFR in healthy adults (https://pubmed.ncbi.nlm.nih.gov/30383278/)

Higher protein diets showed small, but favourable effects on weight loss, fat mass loss, systolic blood pressure, some lipid outcomes and insulin, compared to lower protein diets (https://pubmed.ncbi.nlm.nih.gov/34120735/)

[-james-]

In unrelated news I think I've put my shoulder out doing some gay dumbbell thing I saw on Instagram

[Sir Andy Mahowry]

Protein is also best at providing satiety.

[niko_cee]

Perfect juxtaposition in those two posts up there.

[Boydy]

I'd be more worried about the down-the-line health complications from widespread steroid use than people eating a bit more chicken or having an extra protein shake a day.

[-james-]

Perfect juxtaposition in those two posts up there.

https://i.imgur.com/sqKDHrK.png

[niko_cee]

Yes, yes, I was praising the effort.

[Kikó]

Modern gym culture is more likely to be more of an issue with the normalisation of steroids and equivalents. Resistance training and a good high protein diet means we will be able to work into our 90s.

I've been enjoying the gym sessions the past couple of weeks while on holiday (!). Combination of increasing my running capacity with interval running and strength training to counter the non stop eating.

[Yevrah]

If I have to work into my 90s I think I'd set a date well before that and just end it.

[Kikó]

Work for the betterment of the country, comrade.

[Ben]

I'd be more worried about the down-the-line health complications from widespread steroid use than people eating a bit more chicken or having an extra protein shake a day.

Well if wrestling is anything to go by then they all just drop dead in their 40s. A big win for healthcare.

[niko_cee]

You can go in one of those bizarre double suicide pods with the broom Yev.

[Kikó]

I'd be more worried about the down-the-line health complications from widespread steroid use than people eating a bit more chicken or having an extra protein shake a day.

Sorry, ignored you posting the same thing as me.

[Sir Andy Mahowry]

Injured myself for the first time today at the gym.

Three guesses as to which exercise caused it.

First rep of the third set today and I tweaked my lower back/right hip on the way up. Gutted out a further 4 reps because I'm an idiot and carried on with my workout (albeit in slight discomfort and I couldn't do one thing), it's not painful but it feels quite tight and it's not comfortable.

Last day before I was going to do a deload and then change to a Upper/Lower 4 day split.

I might have to take squats out as they've caused me nothing but grief. I never felt anything go wrong when I was doing Smith Machine squats yet I was constantly warned about how bad they are.

[Manc]

Last day before I was going to do a deload and then change to a Upper/Lower 4 day split.

Who are you, and what have you done with Mahow?

[Kikó]

It's glorious.

I'm hoping to get back on it this week after a week of conferences/drinking.

How - have you considered recording your squats to see where they are breaking down?

[Sir Andy Mahowry]

No, I just got a PT to look at them. However, it was with no weight on the bar which was a bit useless.

I'm just going back to the Smith.

[Ben]

You’ll be much better off identifying the issue and fixing it. Smith machines provide a lot of assistance so certain muscles that are worked in a regular squat don’t grow from a Smith squat. Then you reach the point where you are now whereby most of your body is ready to squat heavier but one tiny (but important) part isn’t. Result = injuries.

I’m very anti-Smith for pretty much this reason. You’d gain so much more from identifying the form issue, halving the weight and build up again.

[Sir Andy Mahowry]

I'm assuming it all stems from my shitty left ankle. A chiropodist said it's a chronic ankle sprain (likely caused as I'd sprain my ankle as a teen and then just "walk it off"), I no longer get bad ankle pain/sprain it whilst sleeping but it's not got full flexibility.

I realised when I was doing 80kg squats that it was causing me to lean forward (so I put less weight on said ankle) and putting strain on my knees. I could visibly see that my chest was going over my knees.

I then went down to 60kg squats and everything seemed fine, I had been doing it for a couple of weeks. Last week I threw in a 62.5kg and 65kg squat and they both felt good too. Yesterday I went for 65 completely and I hurt my back/hip on the first rep of the third set.

I think maybe I came up too quickly which fucked that part of my body but that's a guess.

[Ben]

The bar should always remain over the front of the ankle. Film yourself side on to make sure it’s remaining there. It’s easy to fall further forward so the path is more over the foot as you increase weight, but that’s how form breaks down.

[Spikey M]

Could be ankle, could be hip, could even be shoulder flexibility stopping you from holding the bar in the right place. Either hire a (decent) PT to help you fix it or just do leg press. It isn't going to fix itself by you posting about it in here 3 times a week. (You didn't deserve that sass, this damn slow cooker man :( )

[Sir Andy Mahowry]

It's alright, you're going through a lot right now.

[Kikó]

This gram video might provide some useful alternatives x

https://www.instagram.com/reel/DACDWb1Pa6i/?igsh=MXBxZno4ano4Z3FvNA==

[Sir Andy Mahowry]

Update to SQUATGATE.

I went for a Sports Massage today, told her my problems with squatting and she performed a glute activation test on me.

She said it showed that my hamstrings are firing before my glutes which could be the cause of my problems.

It could also be because I have quite a bit of muscle imbalance, she said that just by comparing my right to left side by look it was clear my right side is a lot bigger.

[Sir Andy Mahowry]

Me again, Hi.

Has anyone used a weightlifting belt?

I was thinking of picking one up as I heard that it helps with bracing your core. Something that I don't think I'm that great at as I can only notice it happening when I physically touch my ab area and I have no idea if it's engaged during my various movements.

[Kikó]

No but I've heard it can be useful - it's probably only useful if you're squatting really heavy weights.

I'm desperate to invest into some versa grips as I find my failing point on lifts more my grip rather than the weight.

[Ben]

Yes I have a couple. Although I don’t use them anymore because I don’t do powerlifting/strongman now. Some people wear them more liberally than I did, but really they were only useful for me when lifting at the very top end of your capabilities (and then they become really useful). There’s a school of thought that it can make your core lazy if you wear it for lighter stuff.

[Foe]

I’ve got a belt that I use for squatting primarily.

Used to use it for deadlift but now don’t bother as not been much of an issue for me. I found it helpful to use it.

Grip is my issue with deadlifts too, but I’ve tried wrist straps and just feels uncomfortable/painful on my wrists so I think I’m pretty maxed out on where I’ll ever get to.

[Sir Andy Mahowry]

No but I've heard it can be useful - it's probably only useful if you're squatting really heavy weights.

I'm desperate to invest into some versa grips as I find my failing point on lifts more my grip rather than the weight.
I bought some Versa Gripps last month.

They're bonkers good.

Only downside is that they pull a bit on my wrists, especially my left. Although I do have sensitive skin.

[Kikó]

I've got some cheap Amazon wraps and they do a job but not entirely iron grip like I've heard the VG are.

I'm week 4/6 into my 4 day a week upper/lower training split and I'm definitely seeing some cut in areas that I wasn't before (chest and shoulders especially). It's a bit of a change to move from mostly HIIT to hypertrophy but I think I'm enjoying the slower workouts. Ideally I'd get a barbell but I just don't have the space.

[Sir Andy Mahowry]

I've also recently moved to a upper/lower split focusing on hypertrophy. I was doing 4 days PPL in a lower rep range before.

I'm liking it, seeing more growth and I'm losing weight pretty quickly right now (also losing muscle mass according to the fancy scale at the gym but I can get that back later) coupled with the keto-style diet I've gone on. Speaking of the fancy scale, when I first started at the gym it recorded my visceral fat at a level of 26. This week I hit 12 which is the very end of the "healthy" scale.

The two days of lower are a bit of a killer but I did add deadlifts on my second lower day, something which I didn't think I'd ever do as I was scared that I'd throw my back out. Haven't had any problems and I think it might actually be my favourite lift right now, there's something really satisfying about it even if it ruins me because of how taxing it is on the whole body.

[Ben]

I could never get away with straps for deadlifting. Had to go mixed grip but never found it hindered max attempts anyway. Thumbless grip is the way to go but it hurts too much and I’m a fanny.

[Kikó]

I used to do mixed grip for deadlift and since I've started to do it again I'm just over hand grip (?). Deadlifts are basically satisfying, similar to squats in that it's really hard and really manly.

[Dquincy]

It's a bit of a change to move from mostly HIIT to hypertrophy but I think I'm enjoying the slower workouts. Ideally I'd get a barbell but I just don't have the space.

Is Hypertrophy workouts essentially weight lifting but with heavier weights and less reps? If so, does your form suffer due to the heavier weight?

[Lewis]

Farmfoods are doing twelve Grenade bars for a tenner. :cool:

[Sir Andy Mahowry]

Is Hypertrophy workouts essentially weight lifting but with heavier weights and less reps? If so, does your form suffer due to the heavier weight?
Hypertrophy training is less weight more reps.

It leads to the increase in the size of muscles.

[Kikó]

Yep exactly. Lower weight, (generally) more reps, focus on proper form.

[Sir Andy Mahowry]

My gym was closed today as they're doing a FOUR HUNDRED THOUSAND POUND renovation which will take a month (they will open a temp gym in the buildings by the outdoor pool) so I went to another gym the next town over. It's run by the same company and they've already had a renovation.

I knew our one was dated but I didn't realise by how much, the difference was obscene.

SIX squat racks (we have only one) and about loads of various barbells of different lengths/configurations (we have two, one of the squat rack and one on the bench press) and there were loads of different machines.

Tried all the different upper body machines today and most weren't amazing/probably need more time on but the rear delt and chest fly machine is absolutely heavenly. If we don't get that in the refurb I'll be seething.

They even had 4 Theragun Pros free to use so that was a nice way to end my session.

[Waffdon]

YESWHEY

Code for myprotein at 8pm. £1 if you’re quick enough

[Sir Andy Mahowry]

So the gym is back open.

It looks really nice, a lot more useable stuff and finally more than 1 squat rack and 3 benches.

The problem, as was pointed out to me by another gym goer, is that all the new standard length barbells are 21.5kg and not the standard 20.

Why would they do that? It's lunacy.

I could understand having one or two for people who want to load up weight (I haven't seen anyone that would do more than a 20kg bar could handle) but all of them?

[Kikó]

What difference does it really make other than being a little heavier?

I went for a long run yesterday and it seems my lower back has decided it didn't like it. Managed to do a reasonable gym session today but I can still feel it pinching.

[Sir Andy Mahowry]

1.5 is an awkward jump as the lowest increment jumps you can do with plates at our gym is 2.5kg so there will be weights you can't mathematically do now.

[Sir Andy Mahowry]

Like I was doing 102.5kg deadlifts last week. I can't do that weight now.

I'll have to do 101.5kg or 104.

Weightlifting for me is very mental especially deadlifts so I struggle to break through walls. I can do X weight for reps and then I push the weight up a bit and can't even get 1 rep.

[Ben]

Sounds like some smart arse decided it would be good to get Olympic bars and also cheaped out in the process. It's not even a round pound number. I've only ever heard of odd bar weights like this with copycat brands, or when it's a specialty bar like trap.

[Sir Andy Mahowry]

Even someone who works there didn't understand why they chose them.

[Spikey M]

You could ask the gym to get some 0.5kg fractional plates, 'how. They're pretty cheap. Failing that, a 4 pack is about a tenner, just chuck them in your gym bag.

[Sir Andy Mahowry]

Sounds like some smart arse decided it would be good to get Olympic bars and also cheaped out in the process. It's not even a round pound number. I've only ever heard of odd bar weights like this with copycat brands, or when it's a specialty bar like trap.

Jordan fitness , no idea how reputable they are.

[Ben]

Ha, I almost said “bet it’s Jordan” :D

[Pepe]

I'll have to do 101.5kg or 104.

Thoughts and prayers through these trying times, mate.

[Sir Andy Mahowry]

Ha, I almost said “bet it’s Jordan” :D
The bearings spin so much too.

I didn't actually do any barbell work today but it seems strange.

[Kikó]

Thoughts and prayers through these trying times, mate.

Got to say I'm struggling to see the issue as well :D

I think if an extra 1.5kg is mentally blocking you from lifting heavier then you're not ready to lift heavier and should stay lighter.

[Spikey M]

If you don't want to use fractionals (you're welcome 'how, you cunt), you just drop the weight to the closest you can get to your max and increase the reps until you're able to step up.

That said, assuming you're not doing 1 rep max's for everything, you should be able to add 1.5kg to your lifts without there being too much of an issue, even if it costs you a rep.

[Sir Andy Mahowry]

If you don't want to use fractionals (you're welcome 'how, you cunt), you just drop the weight to the closest you can get to your max and increase the reps until you're able to step up.

That said, assuming you're not doing 1 rep max's for everything, you should be able to add 1.5kg to your lifts without there being too much of an issue, even if it costs you a rep.

I have ordered fractionals, thank you Spikes.

I think with most things adding 1.5kg wouldn't be an issue but with deadlifts I think it will be. I've only been doing them for 2 months and for most of that time I wasn't doing them with amazing form (someone at the gym gave me some pointers a few weeks ago) and every time I go up in weight I struggle to get it off the floor.

Admittedly they were 2.5kg jumps but I could do 5 reps and then not be able to do 1 the new weight jump.

[Sir Andy Mahowry]

Got to say I'm struggling to see the issue as well :D

I think if an extra 1.5kg is mentally blocking you from lifting heavier then you're not ready to lift heavier and should stay lighter.

Clearly it's not just an issue for me though as I wasn't the first to bring it up in the gym and the three of us who were talking about it were all miffed at the decision.

[Spikey M]

I think the issue most will have is that it kicks them out of autopilot. When you know the equipment you just walk up, shove on whatever you normally warm up with and go from there. If the bar weighs the wrong amount, you have to stop and think. Or atleast that's what they think. I'm not too sure it'll actually make any real difference and if nobody had mentioned it, I doubt anyone would have noticed.

In reality, the weight plates probably don't weigh exactly the same amount anyway, so you'll be lifting slightly more / less each time you load the bar with different plates anyway.

[Kikó]

Clearly it's not just an issue for me though as I wasn't the first to bring it up in the gym and the three of us who were talking about it were all miffed at the decision.

I still think you're all making it bigger than it needs to be. From what you described above, it sounds like you should stay at the lower weight for a bit longer, there's no rush to rapidly move up on the deadlift as form is key.

[Ben]

Got to say I'm struggling to see the issue as well :D

I think if an extra 1.5kg is mentally blocking you from lifting heavier then you're not ready to lift heavier and should stay lighter.

I didn’t see it as a mental block. It’s more the fact that a lot of serious lifters follow a program where the weights are predetermined and usually in 2.5/5kg increments. Loading fractionals just to hit the number would get infuriating very quickly.

There’s a reason all reputable brands calibrate their bars to 20/25kg.

[-james-]

They should have weighted 6 months before announcing the new barbells were 21.5. You probably wouldn't have noticed.

[Pepe]

He's just reached that level we all reach at some point in our hobbies. Like the people who swear they can tell the difference if their bicycle wheels weigh 30 grams less.

[Baz]

They should have weighted:henn0rz:

[Sir Andy Mahowry]

They should have weighted 6 months before announcing the new barbells were 21.5. You probably wouldn't have noticed.

The weight of the barbells are printed on the end.

[-james-]

:henn0rz:

Good grief.

[-james-]

The weight of the barbells are printed on the end.

They should have put a sticker on the end of the barbells.

[-james-]

I'm with you that it's a weird thing to do, 'how. I use two gyms so if one of them started using 21.5kg barbells I would bin them off.

[Lewis]

Just put some clips on and call it an even twenty-two.

[Waffdon]

Can’t be many brands, if at all, that have a better protein to calorie ratio than the Get Pro yogurts and pouches. 15g for less than 90kcal for the yogurts and 25g for 138kcal for the pouches. Taste good too

[Ben]

By pure coincidence the wife picked up some of those yoghurts while shopping yesterday. Very creamy considering the protein content.

[Sir Andy Mahowry]

I was struggling with deadlifts (both traditional and trap bar) recently as I kept feeling my lower back tighten.

It didn't hurt but I would get it at the end of the 4th/5th set and sometimes during a rep (if it was during a rep I'd just let go of the bar so I didn't actually fuck my lower back), realised my form was probably wrong so dropped the weight and watched some more Youtube videos.

I had also bought a belt in November and decided to use it this week. On Tuesday I used it with the trap bar (I found the belt to be too big so I ended up ordering a new one which came yesterday and will return the larger one). No tightness felt and I was able to hit 110kg (plus whatever the bar weight is) for 2 reps with my previous PB being 105KG for 1. Although the week prior I only managed 95 for 2 as my best before my lower back tightened.

In the conventional deadlifts I had done a PB of 105KG for 3 reps a few weeks ago (I did this on set 3 of 5 and then I was fucked for sets 4 & 5) to hitting 109KG for 4, again with no lower back tightness. The 105 also made my low back tighten and it caused me to drop like 10KG for the next couple of weeks.

I think the belt has helped with what I feel was my biggest weakness before, which was bracing my core. I find it hard to really brace if I'm not touching my abs and I can also just forget at times. The belt gave me the connection and made me always remember to push out hard. Also feel like I wasn't using my legs enough and relying too much on my back. Still think there are improvements, especially with my hip hinging and wedging but I'm happy that things are progressing after they stalled a bit.

[Ben]

Keep going with it. Obviously stop if you feel actual injuries, but the belt takes some getting used to. Even as a "seasoned" belt user, I'd still often throw it down because I wasn't feeling the full body brace with it on. A lot of people talk about the core getting lazy with a belt and it's a real phenomenon, but the advantages are brilliant once you get to know it.

On that note, I'm back at the lifting on Monday after a few years off (couple of years laziness after our daughter was born, then the knee injury). Can't wait.

[Sir Andy Mahowry]

Also, in my quest to improve the left side of my body I did step ups on the smith machine for the first time today.

Christ on a bike are they a killer.

I have also managed to get a lot better at Bulgarians the last couple of months. Using a box rather than a bench has helped a lot with stability.

[Foe]

Been going quite regularly to start 2025 to try and get less fat.

Surprised myself that shockingly, if you go regularly, you can be strong.

Managed 2 reps of 112.5kg on bench, after having a 1RM of 122.5kg ice been nowhere near for about 4 years.

Deadlifted 175kg too, which is close to my 182.5kg max.

Went yesterday and did incline before flat and worked my way up to 95kg on incline bench as a 1rm, so I should be able to hit 100 on that sometime I think.

If I keep going this year I might actually manage some pbs.

Still weak as shit at squat though. 130kg today and felt like I was going to blow out a knee. Risking benching heavier than squatting.

[Kikó]

Man posting ridiculous numbers after not working out for ages and saying he's weak. You're either doing terrible partial reps/bad form or you're very modest.

[Ben]

Started back on Monday. Not lifted in years so I'm going with the Starting Strength 5x5 method to see how much I can gain back quickly. Nothing fun to report, really low weights to allow for the progression. It calls for squats every session (3 times per week; 2 heavy, 1 light) but I've knocked one of those on the head because of my knee.

Last night (rest day) I had to haul my new fence from the front drive to the back of the house (26x 3m fence posts, 1200m of battens, 150m of 4x2). Now I'm absolutely fucked. Deadlifts tonight.

[Kikó]

The hotel I usually stay in for work had a gym revamp so I've had a fun couple of days exploring their new equipment (actually mostly still just used the dumbbells and barbell). Did a really good RDL session and can feel the hamstring tear on it. Need a day off though as I had two back to back full body sessions, a HIIT the day before and 5k plus interval training on the Sunday.

[Spikey M]

Internal training? My man is doing Kidney curls and Liver presses?

[Sir Andy Mahowry]

Legs are absolutely destroyed today.

Unilateral leg press into Bulgarian Split Squats (which I persisted with and can do fairly well now) in the 8-12 rep range is a fucking killer.

[Waffdon]

I finally quit smoking and it really does make a huge difference to probably absolutely no one’s surprise. It’s also bee ridiculously easy to give up. If only avoiding bad food was as easy. I didn’t go to the gym (mostly bc banantyne’s is utter shite and they weren’t letting me leave so I froze the account. Have now just cancelled it after being told it has no impact on your credit score) for about 3.5 months and piled on 2st over the winter months :cool:

[Kikó]

Internal training? My man is doing Kidney curls and Liver presses?

Interval, you big twat.

[Spikey M]

Interval, you big twat.

You've edited that. I see you.

[Sir Andy Mahowry]

Today I decided to do a Long Term gym goal.

I want to deadlift more weight than I weighed when I first started my weight loss journey. I was at 165.6KG. The lowest over that weight which I can do with the bar/plates at my gym (plus the 2 0.5s I bought, thanks Spikey) is 167.5KG.

It's quite some way from my current max (today I did 99 x5, 101.5 x5, 106.5 x 5, 111.5 x5 and 119 x 2) but I think I can do it this year.

Still need to play around with my starting position too as I'm squatting down too much into it as I'm hitting my knees on the way up.

[Waffdon]

https://www.hotukdeals.com/deals/impact-whey-protein-powder-5kg-ps45-for-new-customers-all-flavours-4525130?utm_source=mwebshare&utm_medium=referral&utm_campaign=2025-01-31&utm_content=4525130

Cheap protein powder if you create a new account

[Foe]

Been going quite regularly to start 2025 to try and get less fat.

Surprised myself that shockingly, if you go regularly, you can be strong.

Managed 2 reps of 112.5kg on bench, after having a 1RM of 122.5kg ice been nowhere near for about 4 years.

Deadlifted 175kg too, which is close to my 182.5kg max.

Went yesterday and did incline before flat and worked my way up to 95kg on incline bench as a 1rm, so I should be able to hit 100 on that sometime I think.

If I keep going this year I might actually manage some pbs.

Still weak as shit at squat though. 130kg today and felt like I was going to blow out a knee. Risking benching heavier than squatting.

This is absolutely miserable by the way. Exercising regularly is so good, but the whole eat less and eat well thing is just the pits.

New deadlift pb tho at 185kg and I’m trying to normalise 110kg on bench by doing several 1 reps of it each time I do chest. Managed 5 1s at 110kg last week so might try 112.5kg later this week or next.

Still fatter than I should and beginning to think the only way I won’t be is mixing in some cardio which I absolutely can’t be arsed with. Managed 4 minutes on the cross trainer before I’d got bored staring at the fit birds arse on the step machine and gave up.

[Sir Andy Mahowry]

Just use the treadmill and gets your steps up.

Whack on a podcast/some video whilst staring at girls ofc and it will go quick.