thread of getting sw0le

i tried to do glute-ham raises in the thing but it hurts the front of my legs so bad i had to stop. it was already as high as it could go, maybe there's something else i didn't see to adjust though. what i did do was barbell glute bridges. it's fun to hump the air in the squat rack.

― Online Webinar Event for Dads (harbl), Monday, October 29, 2012 3:38 PM (5 days ago) Bookmark Flag Post Permalink

i never had a knack for ghrs. and you should probably keep at em. but stiff leg deadlifts: it's a different exercise and you're moving in a different way but a good supplement on days when you want to light up your posterior chain. light light is key at the start. feel what muscles are firing when you do it, feel what's sore the next day.

i know it's broscience but i find deadlifting every week is way too taxing on my cns. my recovery is way too slow and it fucks up my week. but i can build my deadlift with stiff leg deadlifts and heavy rack pulls (sometimes good mornings although i know they might have been discredited and will fuck up your lower back and i don't let anyone see me do them). i can come back from weeks of not deadlifting in the conventional way and hit PRs.

walking lunges with barbells is another ham killer for me.
box jumps.
sprinting, fuck yeah, just pull all that power from your posterior chain.

what i do instead of using ghrs :%

Good mornings are the shit! Discredited how?

starting strength came in the mail yesterday

The advantage to using free weights over something like TRX (or other bodyweight stuff) is that to get stronger you need the exercise to get progressively more challenging in a structured way. This is easy if you can add small weights to the bar each time but with bodyweight stuff you will either need to keep adding more reps indefinitely or perform increasingly difficult variations of the movement, which can be really complicated and difficult.

― strike curious poses, Tuesday, October 30, 2012 7:39 AM (4 days ago) Bookmark

great post/dn combo

Good mornings are the shit! Discredited how?

http://www.askthetrainer.com/top-5-worst-exercises/

discredited by the american college of sports medicine, internet broscientists, fat guys at my gym, other pussies.

<3 broscience

That article's basically just saying if you do them with bad form or more weight than you can handle they will hurt you, which is true but not exactly a devastating critique. Louie Simmons is pro-GM and I really enjoy doing them, that's good enough for me.

I mean, I'm not trying to have an argument and I know you said you do these anyway, just saying.

TOP 5 WORST EXERCISES, even if it says you can do them with proper form ain't exactly a ringing endorsement. i was just making reference to the fact that i always come across people saying they're responsible for horrifying lower back injuries, and i've been told face-to-face by guys at the gym not to do them.

but we're on the same page, bro! it's a great exercise and a great posterior chain builder.

Sweet christmas, I lost 5-10 lb. in a month. /sonotsw0le
Being injured sucks! >.<

Good mornings famously the exercise with which Bruce Lee fucked up his back

agh i'm in stallsville. a few days of getting bad sleep and forgetting my afternoon trail mix, maybe.

always been super jealous of people that fight to gain weight. i've been as high as 280 without trying and have to keep my diet painfully strict to maintain weight + slowly gain lean muscle.

i know lots of people that tnation reps/who write for tnation have been mentioned here but i wanted to mention it because despite the near omnipresent pimping of their supplements it's a great site, esp for diet stuff, old school getting sw0le advice

carlos ‏@famouscrab
yeah i got a gym membership. its called life. watch me lift this big ass rock. now im gonna do 20 reps of pretending im a beautiful bird

i did second day of starting strength today. i was so afraid of bench press before so i stuck with dumbbells. last time i tried to really bench press was in college and i couldn't do the bar for more than a few reps. so i did my first warm-up sets with the bar and the first one i was like lol what a joke. it was like lifting a broomstick over my head. i did my work sets at 65 lbs! i am proud. standing presses are hard for me though. also i deadlifted 135 for the first time, doing work sets also. his example says do one set of 5 for work sets. there are 7 warm-up sets. yes it takes a long time in the gym but it's fun.

after watching a bunch of videos i'm not too worried about leaning forward at the bottom of my squat anymore. it's a consequence of sticking my butt out which i think is ok and it's not like i get stuck there. it just feels exaggerated but i don't think it looks that way.

also a trainer ran over and "helped" me put the 45 lb plate on the bar i was thinking i just picked 125 lbs up off the ground 10 seconds ago i don't think i need help?

sorry i mean 5 warm-up sets

last time i tried to really bench press was in college and i couldn't do the bar for more than a few reps. so i did my first warm-up sets with the bar and the first one i was like lol what a joke. it was like lifting a broomstick over my head. i did my work sets at 65 lbs! i am proud.

hi5!!

re: the trainer: i think that's called 'flirting' but idk

thread of getting go0le

this answers all of my squat questions
https://www.youtube.com/watch?v=wY4gwVlO_k0&list=PLC03D688F10C4DE1F&index=3&feature=plcp

http://brianfinke.com/most.html

i look just like those ladies

just when i was finishing up today a guy came and loaded 4 45 lb plates on the smith machine and did like 8 of something really fast. i couldn't look but i could hear and it was sad. i wanted to put my hand on his shoulder and say, "no. stop." then he waved some huge dumbbells around. anyway i am the most superior person in the gym now.

squatzi

hit a dead lift PR on Saturday 300# !!

damn dude

i did 140 lbs today

i'm not sure what constitutes a significant gain but that's up 25 lbs from 6 months ago.

is that x1 or

i saw a guy squat 315 5x5 a while ago. crazy.

yeah 1x with good form. i felt like i could have put up a little more even. 1x max is something i hardly ever do but i was feeling strong. xp

at my gym, i mean. you can find crazy lifts on youtube but that's the heaviest thing i've seen irl.

there was a dude who used to work at my Y who could bench around that much. i guess i forgot about him.

My squat dropped from 185 to 160 via back soreness over the past couple of weeks. I am reading the squat chapter in starting strength as penance.

biggest challenge for me at that weight is grip strength so more then one pull would be really difficult.

there was a dude who used to work at my Y who could bench around that much. i guess i forgot about him.

― goole, Monday, November 12, 2012 3:32 PM (6 minutes ago) Bookmark Flag Post Permalink

Not bragging, but i can do this (bench 315x5x5). The last rep on the last set might be a little tough. I did four sets of 12 at 245 on the incline press on Sunday, i was happy about that.

Im only doing high reps from now on.

i'm buying some cute fractional plates

Bill, what do you weigh? Benching 315 x 5 with good form would give you an estimated one rep max of 354, which would be Elite for anyone under 181lb. Even if you weigh 242lb that's still Class II - if you are putting up these numbers you should think about competitive powerlifting (and forget about high reps).

Carne, 25lb in 6 months is great work, congrats on the PR.

I weigh 235.

Im also 6'4" so i have long arms, so that wouldnt do me so well in a competitive situation. Also i'm 42 years old, and the powerlifting game is for guys younger than me. Also: i like to drink.

so my sister has been training me for about a month, and at first after every workout - for a few days - I'd be totally sore. REALLY sore. In the last week, even though the workouts are still really challenging, I don't feel sore anymore afterward. I mean, maybe a bit but nothing at all noticeable. Do I need to up my reps? Up the weight? I feel like I am not getting any results if I am not feeling sore after.

I’m not sure if that’s really a barometer of the effectiveness of your workouts. If you’re training for strength the only way to know is with measured gains. But if I had to choose between more reps or more weight I would lean towards more weight.

otm, more weight, but your goal is not to get s0re, it's to get sw0le, so don't confuse lack of pain with bad training. i travel a lot so i often have to take a month or two off and effectively start again. i progress quickly, but i am always sore at the start. it goes away after a couple of weeks. i think it's just a flexibility issue for me.

saw a lunatic dwarf patrick bateman looking guy in my gym last night squat 150lb with no hands. he also loaded 350 on the squat rack, took it on his back and just stood there like he was about to squat for a minute, looking at himself in the mirror, then reracked it o_O

the "rack walkout"

https://www.youtube.com/watch?v=sqRhFDh6koE

omg youtube for no hand squat is cr4zy

I lifted weights this morning! I had no idea what I was doing!

so wait
wait wait

if I am NOT sore this is not necessarily a bad thing? My sister makes it sound like if I am not PRACTICALLY CRIPPLED that I didn't do much.

that's not true!