thread of getting sw0le

Starting a squat program this week. not that my quads aren't already stretching my jeans as it is but whatever i love heavy squats.

just jumped back into a bodyweight circuit after a couple years sans sweating to be ready for weights again in a month or so. predictably my walk-everywhere-all-day legs are fine and my triceps are yelping after just a couple sets of close-hand pushups.

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar--anybody know any weight-free substitutes for a pullup?

houses should come with pre-installed pull up bars.

a pull up bar in pot

...........every pot

goddamit

On the advice of the gym manager/trainer who helped me put together my routine I'm taking a week off before starting a new program. I don't know if that's good science, but right now I'm torn between relief at having a break and the knowledge that I will go completely stir-crazy until I can start again. I'm really looking forward to it, though- I insisted on at least getting some guidance with my first set of deadlifts yesterday, since it was the only one of the three major compound movements I wasn't doing yet, and today my back is sore in a way it hasn't gotten in months.

http://gawker.com/everything-wrong-with-barack-obamas-workout-1586136625

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar--anybody know any weight-free substitutes for a pullup?

― BIG HOOS aka the steendriver, Tuesday, June 3, 2014 9:22 AM (3 days ago) Bookmark Flag Post Permalink

not really, but i've noticed this unexpected thing that sun salutations work my lats, especially moving into and out of the downward facing dog. you could also try just doing the pull-up movement while standing and making the connection. idk.

Have any of you checked this out?

http://well.blogs.nytimes.com/2014/06/06/the-workout-becoming-rocky-balboa/

I might try TRX and kettlebell exercises just for fun

There's a cheaper version of the TRX (actually better and predates the TRX), the Jungle Gym XT I think. I got mine for $25 on sale at a sporting goods store - when I wake up I do some Amosov squats to stretch and for knees and lateral rows that pop my back. I haven't really used it for anything strength-building.

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar--anybody know any weight-free substitutes for a pullup?

er, inverted rows, not lateral

^Cool. How different is regular stretching to TRX stretching or whatever? Do you just do it to prevent soreness and add flexibility?

incredibly, i don't have any doorframes in 4 floors of house that will fit my pullup bar

when we moved into our current house a few years ago, I had exactly this problem ... my bar is one of those deals that is held in place by leverage rather than permanently attaching to a doorframe

for some reason I got it out recently and tried again and discovered I could make it work from the "wrong" side of one doorframe ... I have to stand inside a closet to use it, but it works ... might be worth checking if you haven't tried that already

so i guess workout 3 is officially where i shift from 'ow this hurts' to 'wow this feels awesome'

thinking i might grab one of those TRX rips next month, especially with the pullup bar out of commission

Couldn't be less sw0le but I go climbing three times a week so I have shoulders now! Was wondering if anyone could suggest a good complementary exercise for the stuff that's getting left behind - like um 'pushing' rather than 'pulling' muscles I guess? Stuff like push-ups isn't the best 'cos often the limiting factor is actually shoulders still being super-sore from the day before, so I never really get to get to feel the burn in the weaker areas?

I guess I could do... curls? I don't have any equipment rn but I'd be willing to buy some.

curls are a pulling exercise; i bet you're getting enough from climbing

maybe dips? careful tho, you can yank your shoulders doing those if drop down sloppy. like i did.

I have thin legs. They do have some muscle, because I used to run a lot, but still. I need to add size/muscle to them.

Anybody have tips?

Is it just squats, lunges, and doing the machines?

I'm going to start this regime:

day 1:

squat max effort
lunges
leg press
glute focus
calf focus

day 3:

squat variation
hamstring
abominals
quad ext
one-legged press
calf focus

any suggestions/changes you guys recommend?

i have a similar problem, and i think a lot of it is/was due to an "anterior pelvic tilt" that leads me to overload my lower back at the expense of my legs. so, for me, anyway: strong core (lots of planks while squeezing glutes) and great form on squats/deadlifts should help!

also front squats.

dips sound good! there's even a dips-bar-thing at the place I climb so I'll have a god on that.

squats are def my favourite leg exercise. don't overdo the weight, go deep (it might help to put a bench behind you and aim to sit on it as a goal) and shift your nodyweight to your heels, rather than your toes, as you go down.

bodyweight*, even

depending on what kind of squat (Olympic vs Powerlifting), a bench seems way too high. If you're doing a high bar "Olympic" squat, you want to be as low as possible - think hamstrings touching calves - while keeping your back nice and straight.

I never really knew about this olympic v powerlifting distinction! I've always just done what I guess would be classified as a powerlifting squat. The Olympic ones look like they could be hard on the knees.

not all squats

squatting below parallel isn't bad for your knees

#actually

When doing squats, I'll start light, then, I guess.

I have to read an in-depth analysis on how to do a proper squat, before I make a fool of myself at the gym.

this program i'm doing now is brutal but i love it
http://i.imgur.com/k4RnCbN.jpg

not my spreadsheet btw my 1RM on front is 235 so my numbers are different

what program is that?

Spencer Arnold

it alternate between front and back squats -- so day one would be 7 front / 13 back for four sets

I feel like routines that pretty much require spreadsheet calculators must be a fairly new thing? I was on 5/3/1 for a while and while I loved it, I sometimes felt like it would have been easier to just bring a damn laptop with me to the gym.

it helps especially like this one where you are working off a % of a one rep max . it's not too bad since i can just have the spreadsheet on google docs on my phone.

I'm starting to use spreadsheet calculators, but do people actually sit around with their phones calculating at the gym?

Man, I totally need a gym buddy. It'd make things like rests and letting him/her work in easier/more comfortable

http://i.imgur.com/1m65nFK.jpg

wtf, guess he must've been in a wheelchair or something. That's way beyond "skipping leg day" and well into atrophy.

Looks shopped

finishing up that squat program and maxing out this week did front squat and got a 25 lb PR@ #260 !!

whoa man damn

i reckon i'll get into squats after the first year of lifting

I feel like I'm really lagging with squats- I don't know what my max is or how to find out without potentially killing myself, but right now I'm doing 3 sets of 8 at 110, 110 and 120 each, at a body weight of a little under 190, which I understand is pretty subpar.

If you can use a squat rack that has safety bars you can max out with minimal risk (bad for not withstanding) . If you fail just sit that thing down and you're good.

i pulled a muscle in my lower back/upper butt zone a while ago and then aggravated it later. so i've been doing kind of a light versh of one of the starting strength workouts:

A:
goblet squat 3x12
dumbbell overhead press 3x10
one-armed deadlift 3x12

B:
goblet squat 3x12
weighted push-up 3x10
back extension 3x10
pullup 2xF (usually ~4)

weights all between 25 and 45

i pulled it benching, fyi ¯\_(ツ)_/¯

i've messed my back up benching in the past too. for me i'm pretty weak at bench press for my size anyways. I think it's just one of the lifts that most guys do a lot growing up through sports or whatever but i never really lifted much at all until the last few years.

one-armed deadlift ? i'm gonna try those.

i worry about not being able to get the bar up on the last rep and getting trapped too much to do my real max so usually stick to the chest press and (less so) pectoral machine

sometimes apparently called the "suitcase deadlift" lel