thread of getting sw0le

3x5 100kg squat

:D :D :D

i would have done a full ric flair sw0lebro "whoooooo!!! SUCK IT FEEBS!!!!!!" if i were that kind of person

that's good shit !

thank you! it feels fucking great. 2 years ago i was psyching myself up to go for 60kg.

i look exactly the same afaict

shrug.jpg

how much is a kilogram

j/k that's awesome

Do any of those body fat % measuring scales actually work? I'm willing to put up with a little inaccuracy so long as it's inaccurate in a consistent way and, more importantly, doesn't cost hundreds of dollars. Looking for something less abjectly horrifying than calipers to measure body composition since scale weight is staying pretty much the same

thank you! it feels fucking great. 2 years ago i was psyching myself up to go for 60kg.

i look exactly the same afaict

shrug.jpg
― illegal economic migration (Tracer Hand), Wednesday, September 23, 2015 9:02 AM (1 week ago) Bookmark Flag Post Permalink

This is a good reminder of something I've been thinking about a lot at the gym -- the fact that as a guy in my 30s I can actually conceive of progress measured in years instead of weeks or months, that I can actually think "I'd like to be able to do x in a year, in two years" etc., and that's one advantage I have over my 22-year-old self that helps make up for any loss in inherent ability.

yes, the bfp scales are generally effective. I have an older tanita and was actually surprised how close it came to the results of a caliper test.

Was able to finish 3x10 back squats today with a plate on each side (so I guess like 135?). Small milestones. Also got in some weighted lunges, a few machine exercises and some weighted calf raises. Legs feel like jelly.

30 reps at 135# is hard work man. good job!

wai to go sw0lebro!

thankig u

i keep straining something in the same spot in my back >:|

the biggest predictor of a pull/strain is it happening before. this sucks! it happens when squatting, but it's not the lifting erector part, but along the side (part of keeping a lock on the bar, pulling down)

w/o getting too graphic, i have a huge scar on my right side from a surgery i had as a kid. my lat on that side is cut right in half, and, well, it's basically really gnarly looking while working. the disconnected part under the scar is sort of atrophied. it never feels unbalanced during a movement but i guess it is. the strain happens somewhere in there.

i took a week off, and i'm gonna reshuffle the exercises i do to include more chinups, hope i can sw0le up that whole underarm + outer back zone. and it's an excuse to get in more bicep work, so i can fit in with the other ymca patrons young and old

BFP scales work for some, not for others -- I have an organic cystic thing that throws the result significantly off. It's also important that you be at more or less the same level of hydration when you take measurements, which is harder for some than others.

Today I was able to do 3x10x135 deadlifts -- I've read that your deadlift should be more than your squat, but this was the most I've deadlifted so far, and it was not fucking easy. Actually part of what made it hard was just what it did to the skin on my hands and how much I felt it in my wrists. Thinking I might need gloves for my soft hands.

It's super vain, but lately I am kind of psyched to see myself in the mirror straining to do these lifts and just being like "holy shit, I am actually lifting"

mix grip on the deadlifts will help with that a bit

Deadlift is generally more than your squat, but grip/hand strength can limit your deadlift. You will build up callouses.

yeah that sounds like what happened to me (not that they were easy otherwise, but my grip was what gave out first). was not aware of mixed grip until carne mentioned, but googled and found this, which is very useful:
http://www.crossfitinvictus.com/blog/when-to-use-mixed-grip-or-double-overhand/

In the interest of full disclosure I don't think my above-mentioned squats were full ass-to-grass. Still working on that. Maybe will take the weight down a little next time and work on form.

Some controversy about whether or not a-t-g is ideal for all peeps. Form is more important than depth.

Try squatting to a box just below parallel until that is comfortable with good for . then you can work on depth

Form not for

Stay tight keeping engaged don't like sit down just use it as a target

what do you guys do about your exercise routines when you get sick?

do i LIFT THROUGH THE PAIN

i am in the same sitch -- tomorrow morning is WEIGHTS and i feel gross and congested

nb the answer is don't do it

If I've had fever, vomiting or diarrhea I'll skip. Otherwise I go, but I might do a lighter workout. I've also made a new rule for myself that "I didn't get enough sleep" is not a reason to go unless I pulled an all-nighter or something.

feel like physical exertion can def prolong/exacerbate minor illness i usually shut it down unless its just like a cough or w/e

I've also made a new rule for myself that "I didn't get enough sleep" is not a reason to go unless I pulled an all-nighter or something.

― on entre O.K. on sort K.O. (man alive), Wednesday, October 14, 2015 8:55 PM (45 minutes ago) Bookmark Flag Post Permalink

this rule isn't that great

I disagree, but it has more to do with psychology and routine/habit for me than it does with lifting efficacy.

Also I might skip certain things or reduce weight on tired days, but the point is I get in there and do something to maintain the habit and avoid the excuse of "I'm tired" becoming routine. This also actually helps motivate me to get more sleep.

I do my full routine at the set weights, but am forgiving of myself if I don't get all the reps in or do one fewer set.

That's when I'm sick. When I'm tired, I just push through it and working out usually wakes me up!

i guess i was thinking about it in terms of "on the way to getting sick," not just not sleeping great --- would agree that a routine is vital (i need one!)

Some controversy about whether or not a-t-g is ideal for all peeps. Form is more important than depth.

― One bad call from barely losing to (Alex in SF), Wednesday, October 14, 2015 4:27 PM (Yesterday) Bookmark Flag Post Permalink

Try squatting to a box just below parallel until that is comfortable with good for . then you can work on depth

― (•̪●) (carne asada), Wednesday, October 14, 2015 4:50 PM (Yesterday) Bookmark Flag Post Permalink

I have always been told I have "short calf muscles," and it used to be hard for me to even keep my heel down. Could this also affect my depth? I've definitely gotten my form much better.

If you're on a 3x per week strength workout plan, is there any harm in working in an occasional other type of workout? Some weeks lately I've been able to get an extra workout in and have been doing a total body thing with lighter weights but higher intensity. Wondering there's benefit or if I should just be resting. I try to be conscious of going lightest on whatever muscle group I worked last.

As far as I can tell people who are fittest actually do some sort of workout everyday so no I doubt there is any harm.

The lift everyday people who improve tend be very careful about working muscle group by muscle group. There is still a full day's rest for the biceps, etc. or they are 'roiding.

ive just been doing cardio on off days

nb i just started my workout regime in the past two months

sick people should rest until they aren't sick imo

lifting or running or whatever are discretionary activities; breathing and eating and sleeping are not - if those three things aren't going so great for you then you should avoid extracurricular exertion of any sort

ya running, yoga, swimming w/e are all great xp

i did a yoga class before lifting the other day, was p sweet also the instructor played flute during the end of class chill out sesh

need to do more yoga its good

confidential to man alive: my favourite way to practice squat form is goblet squats. they are super easy and can be done with any dumbell or kettle bell. they're almost impossible to do wrong as long as you remember to keep your core tight. i'll do them on days where i just don't feel up to 3 sets of heavy weights, it's my way of getting back in touch with the right way to squat.

thx

I did barbell squats last Tuesday, then Friday I decided to include some bodyweight squats in my total-body workout where I really focused on depth and form. Then yesterday when I did my barbell squats I found that I did them much better.

I was able to do 3x10x135 again but with more depth, and it was still easier than last time, probably will add a little weight next week.

why do u do so many reps bro

trainer advice? (or u making a joke about the 135?)

I'm basically trying to get rid of a fairly big gut while also building strength, and trainer said 3x10 would be better for burning fat and building "lean muscle." Presumably doing 5x5 or something like that would allow for more weight but lead to more bulk.