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Power lifters, bodybuilders, strength trainers, OCR runners!!!



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Had bariatric surgery and now you want to become a beast of physical fitness? Let’s use this are to share workout ideas, diet plans, goals and accomplishments!!!

About me... HW 356
Gastric sleeve - May 2016
CW 214 and 14% body fat

Lifts currently
Squat - 315
Bench - 205
DL - 405

Let’s get this going!!!!

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I'm surprised our bench (mine is 197) is so similar with your deadlift and squat so much higher than mine. Are those your working set weight or one rep max? Also, out of curiosity, what is your OHP? Mine is stuck at 127, but I am thinking I am being limited by past back injuries. After seeing your deadlift number, I am leaning to that being my weak point.

So damned glad to see this stuff on here. Truly inspirational.

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About me... HW 300+
Gastric sleeve - August 2016
CW 152 - haven't done body fat analysis in a while and haven't had plastics so I'm sitting around 28%

Age 57 - female

Lifts currently
Squat - 235 on the road to max at 250 in 2 weeks
Bench - I don't
DL - 235 on the road to max at 250 in 2 weeks

I take an Olympic Lifting/Crossfit type class 3x weekly. I lift to support my passion - fencing. I'm ranked 23 among US women age 50-59 in foil and headed for my first ranking in saber in my age group. I'm ranked 33 among women over 40 in the US in foil and #16 on the list for the Veterans World Cup Team (so 12 people have to get hurt or die before I can go.) I fence about 7-8 hours a week and compete almost every weekend.

I do reformer based Pilates for an hour a week and work with a personal trainer another hour a week. We are working on building my upper body strength which is lacking. I can't quite bench 100 pounds yet and can probably do a single overhead press of about 100, but not sure.

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About me...

HW= 330

CW= 233

Sleeve April 2018

Got back in the gym for first time in 20+ yrs Dec ‘18. Just started competing in strongman and want to give powerlifting a go.

Current one rep max;

DL=160kg (352lb)

Sq=140kg (308lb)

Bench=105kg (231lb)

OHP=65kg (143lb)

Next aim is to get my 4 plate DL

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This looks like the place I want to post

About Me

HW= 364

CW= 224

Height= 5’9”

RNY 1/5/17

I’m 53 years old and have been exercising consistently since my surgery. Started out easy as per doctor’s recommendation and after six months started weightlifting and aerobic exercise five mornings a week. Not doing real heavy weight, in the 8 to 10 rep range. At this time, I’m at about 23% body fat. Would love to get below 20%. I consume approximately 1200 to 1500 cal daily, my weight has stayed pretty consistent for the last 4 to 6 months but my muscle mass has increased. Any suggestions on how to get below 20% safely would be greatly appreciated.

Thanks for any suggestions in advance

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I would say before you do anything you really need to know how much you can take I. At each meal. For me it’s aboud 8oz. I mix that up usually about 50% Protein and 50% carb (maybe some veggies here and there).

One way way to get that BF% down could be by increasing your protein, decreasing carbs a little, and increasing the weight your lifting. If the resistance training seems easy, it’s too dank light.

Of course everyone is individual and this is just experience but it couldn’t hurt..... too much.

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On 6/3/2019 at 9:30 AM, BigViffer said:

I'm surprised our bench (mine is 197) is so similar with your deadlift and squat so much higher than mine. Are those your working set weight or one rep max? Also, out of curiosity, what is your OHP? Mine is stuck at 127, but I am thinking I am being limited by past back injuries. After seeing your deadlift number, I am leaning to that being my weak point.

So damned glad to see this stuff on here. Truly inspirational.

My OHP sucks. Primarily because it’s not a focused lift of my competitions. OHP is more for strongman as opposed to powerlifting. Right now my OHP is only around 125lb.

And tomorrow row is my first ever powerlifting comp. looking for 1000lb total but will be pleased with 950.

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Thanks for the suggestion

I will try that

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Did my first meet yesterday. Check it out here. https://youtu.be/vEd0rgGA8ws

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Outstanding work on the squat & deadlift! The bench will come in time, that pause at the bottom is so hard to come out of!

Two things surprised me. First, you squat & deadlift in chucks?! I would have thought that you would have dedicated lifting shoes with a hard plastic or wooden sole. Second, they had you lifting on rubber foam pads? I would have though they would have deadlift platforms. Not that you needed it, but between a hard sole lifting shoe and hard flooring/platform, you could eek out another 5lbs on those two lifts.

Regardless of those things, truly inspirational work man. Immense respect and a smidge of jealously!

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On 6/3/2019 at 2:43 PM, Diana_in_Philly said:


Lifts currently
Squat - 235 on the road to max at 250 in 2 weeks
Bench - I don't
DL - 235 on the road to max at 250 in 2 weeks

I take an Olympic Lifting/Crossfit type class 3x weekly. I lift to support my passion - fencing. I'm ranked 23 among US women age 50-59 in foil and headed for my first ranking in saber in my age group. I'm ranked 33 among women over 40 in the US in foil and #16 on the list for the Veterans World Cup Team (so 12 people have to get hurt or die before I can go.) I fence about 7-8 hours a week and compete almost every weekend.

I do reformer based Pilates for an hour a week and work with a personal trainer another hour a week. We are working on building my upper body strength which is lacking. I can't quite bench 100 pounds yet and can probably do a single overhead press of about 100, but not sure.

Dang girl.

OK, here's where I am:

Age - 52
HW - 335
CW - 165
Height - 5'8"

25 months post-VSG

I lift weights but don't train as a powerlifter. I am considering it, but would need to better understand diet, programming, and get some dedicated coaching on technique and form.

I do alot of work on eccentric movements, training w/instability, etc.

For example, I don't squat with a barbell, but squat on a bosu ball with a 70 lb bag, 3 count on the down motion, 2 count pause at the bottom and 1 count on the up motion. I do single arm barbell presses in a bridge position on a stability ball. I do 60 lb kettle bell sumo squats with my feet on one of those little airpad thingies.

I do deadlift though - I currently do 145 on the standard and about 120 on a sumo deadlift (I don't know why that is so much weaker).

I also really like doing power cleans to push presses (just with a 45 lb bar) as a warm up full body movement.

I can OHP about 65 lbs.

Would love to hear more about what people are doing

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3 hours ago, Kat410 said:

I lift weights but don't train as a powerlifter. I am considering it, but would need to better understand diet, programming, and get some dedicated coaching on technique and form.

I don't worry about the programming - that's why I do the cross-fit/olympic lifting class 3x weekly - that's up to the trainer I pay for that. He knows way better than me. But the technique and form coaching is key.

As for nutrition - I met with an RD who works with athletes but has also worked with bariatric patients - so she understood my situation. We upped my carbs from about 70g daily to about 110g daily because I was cannibalizing muscle on work out days. (Which is pretty much 6 out of 7). Also, I try to down a simple Protein Shake within 30 minutes after a workout - just Protein Powder and Water or a muscle milk thing because replenishing the Protein immediately after the workout is important.

So far, so good.

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Love this! Im just getting started on here after a 5 year hiatus. Lots of new perks to this app since then and I'm relearning. Hopefully this reply will allow me to follow the thread... More to come. Congrats to you NurseMichael [emoji123]

Sent from my LG-G710 using BariatricPal mobile app

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about me:

HW-472LBS

CW-267LBS

I started lifting just to help loose skin and now I am a full blown iron-head LOL... bodybuilding is my thing although ill never compete due to midsection skin issues. I am happy overall and just focus on bettering myself. Glad to see all the hard work in this thread! Keep it coming!

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