thread of getting sw0le

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!

Some people just get more sore than others. I don't get sore very often doing my regular lifts. My body just seems to adapt after I've been doing a particular lift for a few workouts. If I add something new, a lot of times that will make me sore, but not always. I think it has to do with diet and recovery. I went through a period a few weeks ago where I was extremely sore for a whole week. I still don't know exactly why it happened, but I seem to recall that I did not get enough sleep. I also take fish oil once a day and eat a ton of protein, which is supposed to help with soreness.

guys I don't wanna get sw0le I wanna get STRONG

they are not unrelated!

i wanna be sWelle
just like in that ramones song.
strenght optional.

yeah homo not being sore is good. you wanna just go heavier because it's getting easier, not because you're not sore anymore. i'm generally in a state of not that sore when i'm doing the best job.

i eat a lot of protein. probably 100g a day, or more. maybe that's what's helping. I definitely have lost inches and gained a lot of flexibility, so I am seeing improvements already in a month.

other than it rhyming, is there an origin to the pain = gain thing?

100g is like really really a lot? Maybe more than you need? I don't remember the formula.

one gram for every pound of lean body mass.

I am reading between 50g-175 is normal/acceptable for women. Doesn't seem that high? When I was vegetarian it was less than 50 every day I'd say.

huh @ rack walkouts

i eat around 100. feels good. i wish i could eat more!

Crimped Hair ‏@DinkMagic
shyah.. I work out and stuff.. im a big bro and stuff ha ha but like.. only sarcastic *does dozens of extremely heavy squants and dead lift*

squanto

my tiny plates came. i haven't gymmed since monday and i'm not today. i worked late all week and i got so tired.

box squats ftw! love'em

http://www.nytimes.com/2012/11/19/health/teenage-boys-worried-about-body-image-take-risks.html

he started lifting weights for two hours a day, six days a week.

too much, bro

Tina
Idaho

hello everyone,
I am a firm believer in holistic medicine and the power of yoga and it is my personal belief that one can attain strength and health through these two things my son, however, does not think similarly. he is on a work-out program called "starting lifts" that is extremely dangerous: they use a barbell with very heavy weights and then do excercises that can destroy the back and knees (for example, one he calls the deathlift) well, I am unable to convince him to stop this crazy program. my problem is I caught him taking the steroid "creatine" yesterday after his work-out. I snatched the container away from him and told his father later that evening, who agreed with me that we had to stage an intervention. I honestly do not know what I should do next. does he have to be sent to a rehabilitation center? I am not familiar with steroids and how abusers make recovery.
thank you very much,
Tina

the deathlift is p bad for you iirc

anyone know of any good paleo blogs or sites with good recipes? ??

https://www.youtube.com/watch?v=z3TQajOXSeA

Paleo diet thread here, may have more info.

Paleo diet

a series of events have derailed my plans and i have to travel for thanksgiving. i'm going to have to resume next sunday and try not to feel guilty about it. i was doing a good job since august so i shouldn't get too weak, right?

i love to deathlift

get some good recovery time in and eat a bunch of food. when next week comes around you'll be ready to hit it hard

i'm ready. it's been almost two weeks. i didn't eat as much protein and i felt tired and now i feel fat. i gotta clean a bunch of stuff and get less st1ff. i drove 7 hours yesterday and my butt and knees hurt. then i can go.

getting enough sleep is impt, and i never do

that sucked. i had been doing such a good job before. i shouldn't be allowed to take that much time off.

10kg deadlift pr yesterday, feeling pretty sw0le

"Fitspo":

http://24.media.tumblr.com/tumblr_mbsbtyHGRD1rx7gjso1_500.gif

i am trying to learn the press (not that way ^) how rippetoe says to do it. it's awkward. also i am weak. i like to bench press though.

i am still in stallsville but my rows are improving. PR 3x5 @ 167.5! but i'm going to re-do because of shaky form.

love standing shoulder press. not sure how rippetoe says to do it. i usually use a standard barbell not an olympic bar, and never in a rack. clean the weight off the floor to wresting on collarbones, then adjust my grip/shoulder position/hand position. hands wider than shoulders, elbows pointed at the floor. as i get up to higher weights, i use some leg drive to get it up and don't come down as far. toss bar to ground like a badass after finished.

i usually do fairly low weight front db raises to follow and that's it. cannonball delts + sikc trapz + upper body power.

using leg drive turns it into a push press, so not really a strict press at that point - but not an uncommon way to eek out a few last reps either, as "cheating" is possibly better than quitting. Personally the leg drive doesn't do much for me because what I struggle with the most is the lockout.

Rippetoe's press technique, in the latest version of SS, involves leaning back at the hips with a tight trunk (no lower back arch), and pushing hips back and torso/head forward as you lift the bar explosively. I've see it critiqued as something that works better for max effort lifts but not high reps. I try to use it when I'm having trouble grinding out the last few reps. I love the overhead press, but it is one of the most difficult of the main compound lifts for me. I found more success using a closer grip as well as thumbless "suicide" grip.

Bear in mind with the technique Rippetoe favors that at no point should the knees be bent.

I missed a workout last week due to the Holiday, jumped right back into it on Saturday and it seemed especially difficult. I am still pretty sore. Definitely gaining strength, as I was able to up my weights and I was able to do more pushups!

my overhead press is dreadful

my overhead press is so much better then it was 6 months ago. i attribute it to handstand push-ups because i hardly seem to work presses into my routine.

1RM of 200lb on the squat last night. oof.

1RM of 220 deadlift

5 set max of (embarrassingly small weight) on bench.

a good night.

nice!

been doing a fun warm up routine

load the bar with a weight you can use for all 5 movements - i usually go through two sets 65# and 95#

5 x rdl
5 x Hang Clean
5 x push jerk
5 x front squat
5 x rows

without setting the bar down in between.

i deadlifted 150 lbs 5 times and bench pressed 67 lbs 5 times 3 times. i am still pretty bad at squats but my technique is not necessarily correlated with weight going up, which i guess is a good sign.

http://2.bp.blogspot.com/-FliZY2DTd44/ULa88dJyTpI/AAAAAAAAA_4/jEAZWpAdbO0/s1600/Marilyn+lifts.jpg

back squat 1RM PR - 225#

nice