Weightlifting for Kiwis - Discussion and support regarding the art of swole

[Ahriman]

Hello fit kiwis.
I'm a mid 20s tall woman, 200lb. Been going to the gym 3x week this month. I recently started deadlifting with the help of a trainer I see once a week. Started with 100lbs and did 3 sets of 12. About a day after the session one of my knees started hurting - it hurt to totally extend it, was a bitch to walk with, and wasn't the knee that usually gives me issues. After about two days it feels better, but it still feels kinda "loose". It's weird because I'm rather strong - trainer says that I'm exceptional for a beginner and my weight. Any idea as to what it is, why it happened, and how to prevent it? Also does anyone have any tips specifically for women? I know that depending on the sport, technique can differ for men and women, and I don't know if deadlifting is one of those activities.

Warm-up and stretching, we live and die by those. I used to have a right knee that would not let me squat all the way down, no matter how much I warmed up, the soreness would be there for a day and then it'd go away; turned out to be lack of proper quads stretching.

Stretch everything before, and after training! get into the habit of doing it.

Doesn't even have to be Agile 8, check this out:

Brian Alsruhe has a good stretching guide video

It doesn't even have to be at the gym, you can avoid getting ogled by the jabronis by stretching at home, before you go to the gym, and after the gym once you get home, that's how I do it anyways.

 

[Hot Dog]

Hello fit kiwis.
I'm a mid 20s tall woman, 200lb. Been going to the gym 3x week this month. I recently started deadlifting with the help of a trainer I see once a week. Started with 100lbs and did 3 sets of 12. About a day after the session one of my knees started hurting - it hurt to totally extend it, was a bitch to walk with, and wasn't the knee that usually gives me issues. After about two days it feels better, but it still feels kinda "loose". It's weird because I'm rather strong - trainer says that I'm exceptional for a beginner and my weight. Any idea as to what it is, why it happened, and how to prevent it? Also does anyone have any tips specifically for women? I know that depending on the sport, technique can differ for men and women, and I don't know if deadlifting is one of those activities.

Everything @Ahriman wrote is solid.

Even after warming up it is a good idea to also warm up whatever movement you are doing with lighter weight first to both practice form and prepare yourself. Start with the bar only (or very light bumper plates if the bar is on the ground) and do a slow, solid set of at least 10 reps before moving up. I normally add 45s on each side and repeat at a variable rep range until the target weight is reached.

 

[CharcoalChkn]

tbh I'm afraid of weighted squats because of the limited escape options. If my knee somehow slips and decides to yeet itself off the patella during a deadlift my escape plan is to just let go. If the same happens with a bar on my back I'm fucked, I won't be able to drop it before I do some damage. On the other hand I can always squat with dumbbells - that leaves a lot of time before I outgrow whatever gear is at the gym. And likely when I can squat that with decent volume, my knees should be strengthened enough for bar work.

May I suggest using the smith machine or the safety rails on the squat rack? I used both of those as training wheels until I became a lot more confident in my form. As someone who also has issues with one of my knees from a historical injury it really helped me.

I started off with bar only on the smith machine until I could confidently deep squat, slowly adding weights. When I felt like my body could auto pilot it safely I started over on the free bar with no weights and built my way back up again.

 

[Hot Dog]

Deadlift technique

Starting Strength 3rd Edition

For technique this book is pretty good, there are also a series of videos on YouTube.

Most lifting technique has more to do with your individual body than gender (bench press being a slight exception depending on how your chest is built). Deadlift has conventional and sumo stances which are a mixed bag depending on what you are trying to do and how long your arms are compared to your legs. This book teaches conventional.

If you have even a passing interest in lifting it is a book worth picking up. Also look into getting lifting shoes as they will give you a much better base and are way less gross than walking around the gym in your socks.

 

[Ahriman]

Everything @Ahriman wrote is solid.

Even after warming up it is a good idea to also warm up whatever movement you are doing with lighter weight first to both practice form and prepare yourself. Start with the bar only (or very light bumper plates if the bar is on the ground) and do a slow, solid set of at least 10 reps before moving up. I normally add 45s on each side and repeat at a variable rep range until the target weight is reached.

To back up what he said, I've found the text fragment I was looking for yesterday, on Jim's blog:

Stretch like you Squat – Like running, stretching has gotten the red badge of shame in the fitness world. The reason is simple – those in the fitness world want headlines and what better way than to make a bold statement that goes against common sense? Ignore the buffoons trying to increase their web traffic and use your head. Mobility and stretching are important – if you can’t put your body in proper position during a lift it will prevent you from reaching your potential. Sure, some people don’t need it as much as others. BUT, mark my words, you WILL need it at some point. And it’s best to stay ahead of the curve NOW. So take this seriously and you can assure yourself an easier, better life today and for years to come.

So again @1440p Curved Monitor , stretch like you squat/deadlift!

 

[Hot Dog]

To back up what he said, I've found the text fragment I was looking for yesterday, on Jim's blog:

So again @1440p Curved Monitor , stretch like you squat/deadlift!

@Ahriman DM me if you get a chance, the site won't let me message you and I have some questions about 5/3/1 and that 6 month abomination that you posted. I've been stuck with the same routine and would like some more info if you don't mind.

 

[1440p Curved Monitor]

Warm-up and stretching, we live and die by those. I used to have a right knee that would not let me squat all the way down, no matter how much I warmed up, the soreness would be there for a day and then it'd go away; turned out to be lack of proper quads stretching.

Stretch everything before, and after training! get into the habit of doing it.

View attachment 3323322

Doesn't even have to be Agile 8, check this out:

View attachment 3323325

Brian Alsruhe has a good stretching guide video

It doesn't even have to be at the gym, you can avoid getting ogled by the jabronis by stretching at home, before you go to the gym, and after the gym once you get home, that's how I do it anyways.

Starting Strength 3rd Edition

For technique this book is pretty good, there are also a series of videos on YouTube.

Most lifting technique has more to do with your individual body than gender (bench press being a slight exception depending on how your chest is built). Deadlift has conventional and sumo stances which are a mixed bag depending on what you are trying to do and how long your arms are compared to your legs. This book teaches conventional.

If you have even a passing interest in lifting it is a book worth picking up. Also look into getting lifting shoes as they will give you a much better base and are way less gross than walking around the gym in your socks.

Wow thanks guys, I'll look into that book and get really into stretching. All of this info is literally this meme

 

[Ahriman]

Now this is pretty cool, an audiobook-ish version of a Mike Mentzer book:

Each part is around 1 hour long.

This is basically what made Dorian Yates a mass monster in the '90s, he demolished the competition at the time.

Wow thanks guys, I'll look into that book and get really into stretching. All of this info is literally this memeView attachment 3326750

Literally me on the top left

 

[Meriasek]

Now this is pretty cool, an audiobook-ish version of a Mike Mentzer book:

Each part is around 1 hour long.

This is basically what made Dorian Yates a mass monster in the '90s, he demolished the competition at the time.

Literally me on the top left

Well, what made Dorian Yates into a mass monster were copious amounts of steroids and the will to actually become a mass monster.
I did High Intensity for a while, but it's really hard to do properly when you're alone. Negative reps and so on all require a training partner, so to get to failure alone you're kinda limited to dropsets if you wanna be safe.
My intermediate goal until autumn is to squat 170 kg for five reps.
Really gotta get into stretching and mobility, I got beginnings of golfer's elbow that's getting a bit annoying, and I guess stretching helps.

 

[thejackal]

I had a really awesome three days of workouts. I'm enjoying split squats and trap bar deadlifts. Easier on this middle aged weekend warrior's back. Did some awesome sled pushing and various super sets as well. Super sets are the bomb. If you're a bit of a maniac I can't recommend them enough. HIIT is the way to go, most bang for your buck. Long runs and rides have their place too but I like interval training most days, especially jamming to tunes.

Well, what made Dorian Yates into a mass monster were copious amounts of steroids and the will to actually become a mass monster.

ha, reminds me of this muscle mag I was reading a few years ago in the sauna, guy on cover had insane biceps, even for a roided up pro, they interview the guy and they ask him what his bicep routine is and he says something like "well I do 100 reps of standing barbell curl, followed by so and so and so on -- oh and I train biceps 5 days a week".

He left out the part about the gear allowing those insane recoveries and volume. Still, to get big you gotta do a lot of volume, I get it. There are ways to get there faster most bodybuilders and a lot of IG bros leave out of their stories.

@1440p Curved Monitor I was having a lot of hamstring pain that I finally figured out was hamstring tendonitis. It was caused by not stretching enough when lifting and sitting too much at the office. Since I've started stretching it's completely cleared up and I just feel so much better moving around. I had forgotten how important stretching is to an overall fitness routine. Foam rolling and ice baths help too, all the fancy prehab and post-hab shit they got now is awesome. Hell, if you can afford it get one of those massage tools that's basically foam rolling on steroids, Amazon has them for about 150 bucks.

 

[grasshoppermustard]

@1440p Curved Monitor I was having a lot of hamstring pain that I finally figured out was hamstring tendonitis. It was caused by not stretching enough when lifting and sitting too much at the office. Since I've started stretching it's completely cleared up and I just feel so much better moving around. I had forgotten how important stretching is to an overall fitness routine. Foam rolling and ice baths help too, all the fancy prehab and post-hab shit they got now is awesome. Hell, if you can afford it get one of those massage tools that's basically foam rolling on steroids, Amazon has them for about 150 bucks.

I had an issue with tight hamstrings (but no pain), and yup, it was definitely from sitting so much on the PC, I even had a knot in one of them that wouldn't allow the left side to stretch as far as the right. It took a solid 3 months of dynamic and static stretching to remedy the problem, but I still do them most days just to maintain the flexibility in them.

 

[Flabba Wabba Jabba]

Hit 405x3 then 400 2x2 on squat yesterday.

How epic are squats!

 

[God's drunkest driver]

Solid numbers. Do you use knee wraps? My squat seriously lags my deadlift by about 40%, I'm careful about it because I have bouts of nerve pain in my glute/biceps femoris and an old knee injury that still nags me sometimes.

did 3 sets of 12.

I don't deadlift for high reps, IMO too easy for form to break down toward the end of the set and cause a problem. The only time I ever hurt myself deadlifting was due to that very issue while doing a high rep set at under half of my 1RM at the time, back muscle strain.

 

[Flavius Claudius Julianus]

I olympic lift, so starting light and training lighter is a necessity. I feel a lot of guys train heavy because it feeds their ego. doing the olympic lifts have taught me a lot and to not care about how much weight i have on the bar instead care that I can get my form right.
I've seen a lot of guys load up the bar and do shit squats, presses, no rom. It's like a good recipe to get hurt.
I recommend going light because it also helps you build confidence in yourself before moving up. having full ROM and control will always be better than jerky uncontrolled movements with more weight.

Didn't think I'd say any other legit weightlifters on the farms. What are your numbers looking like man?

I've recently had a few dedicated technique sessions, after over a year of pure strength work. 19kg later, positioning is a LOT different than I remember. My snatch somehow got better, but my clean has definitely suffered. The absolute horse strength I've cultivated in the meantime is helping, that's for sure.

As for numbers, I recently hit a 105kg strict press. 2kg more for bodyweight, assuming I don't balloon in the meantime. I might just gun for 110kg to make it unquestionable.

Last weeks 220kg squat got ditched, but I did take 215kg like a snack. I reckon it's there, just gotta come in fresh.

Enjoyed a nice bodybuilding session last night. A welcome change through the heavy work I hit throughout the week.

 

[DiggieSmalls]

Didn't think I'd say any other legit weightlifters on the farms. What are your numbers looking like man?

I've recently had a few dedicated technique sessions, after over a year of pure strength work. 19kg later, positioning is a LOT different than I remember. My snatch somehow got better, but my clean has definitely suffered. The absolute horse strength I've cultivated in the meantime is helping, that's for sure.

As for numbers, I recently hit a 105kg strict press. 2kg more for bodyweight, assuming I don't balloon in the meantime. I might just gun for 110kg to make it unquestionable.

Last weeks 220kg squat got ditched, but I did take 215kg like a snack. I reckon it's there, just gotta come in fresh.

Enjoyed a nice bodybuilding session last night. A welcome change through the heavy work I hit throughout the week.

Those are killer numbers man. Mine look nothing like that. My snatch is around 93kg (im converting lb's). I limit my strict press to 84kg because I have a plate in my wrist. My squat is 206kg. I've shifted my focus from strongman lifts to olympics. My numbers are so small, but I'm not getting hurt which I like.

 

[Flavius Claudius Julianus]

Those are killer numbers man. Mine look nothing like that. My snatch is around 93kg (im converting lb's). I limit my strict press to 84kg because I have a plate in my wrist. My squat is 206kg. I've shifted my focus from strongman lifts to olympics. My numbers are so small, but I'm not getting hurt which I like

Those are killer numbers man. Mine look nothing like that. My snatch is around 93kg (im converting lb's). I limit my strict press to 84kg because I have a plate in my wrist. My squat is 206kg. I've shifted my focus from strongman lifts to olympics. My numbers are so small, but I'm not getting hurt which I like.

A 93kg snatch is nothing to sneeze at man. And assuming the 206 is highbar, that's an impressive squat. Most people will never touch 200kg+

I haven't maxed out on the classics lifts since I was an 89kg lifter. Best numbers back then were 85/105. I can strict press my old clean and jerk, so I guess I can do better now lol

Technique needs work though. I could rush the process and 'muscle' the lifts, but there's little point in that.

Here's to the ever infuriating process of timing.

 

[CivilianOfTheFandomWars]

Heavy Duty Training can actually be pretty effective, and some people do really well with it because, frankly, they don't know how to push to failure and progressively overload without detailed instructions.
It was also an interesting answer to the complete nonsense being published by the bodybuilding industry, like two two hour workouts a day and sup ultra secret techniques that let Arnie get 21" arms or whatever. So, what Mike basically did was say, "that's bullshit, here's how you lift to get big and strong."
Now, Heavy Duty isn't the single greatest program, I personally think a little more volume isn't bad, but I would recommend starting with one working set to failure and titrating sets up accordingly.

 

[Hot Dog]

Heavy Duty Training can actually be pretty effective, and some people do really well with it because, frankly, they don't know how to push to failure and progressively overload without detailed instructions.
It was also an interesting answer to the complete nonsense being published by the bodybuilding industry, like two two hour workouts a day and sup ultra secret techniques that let Arnie get 21" arms or whatever. So, what Mike basically did was say, "that's bullshit, here's how you lift to get big and strong."
Now, Heavy Duty isn't the single greatest program, I personally think a little more volume isn't bad, but I would recommend starting with one working set to failure and titrating sets up accordingly.

I feel that the bodybuilding industry is one of the worst possible things that ever happened to weightlifting and makes things way harder to understand than what it should. You either have to find the right people, publications, or go out of your way to get explicit coaching to learn how to build and program progressive overload in a safe and constructive manner.

It isn't flashy or designed to sell magazines and that is entirely the problem. Everyone thinks they are an expert but few actually are, and they bloat the entire landscape of lifting and fitness with roided out freaks that will die when they are 40 from massive heart attacks or will be crippled for life from bad form and stupidity. Arnold's books are a joke and teach nothing that a beginner can use without a massive amount of context.

 

[AntiSchwuletteAktion]

Hello fit kiwis.
I'm a mid 20s tall woman, 200lb. Been going to the gym 3x week this month. I recently started deadlifting

Be warned that you are probably describing yourself as the dream woman of the average poster in this thread. Very dangerous.

 

[Vingle]

Be warned that you are probably describing yourself as the dream woman of the average poster in this thread. Very dangerous.

Most lifters are gay anyway, if we are going with /fit/ statistics.