thread of getting sw0le

lol did u recommend those

I been fn w some dumbells/a kettlebell to expand my apres run routine which is usually pullups and maybe some core/yoga shit its p cool

if anyone has some nice ideas abt exercises to do w these things im listening

― lag∞n, Tuesday, September 30, 2014 11:19 AM (1 year ago) Bookmark Flag Post Permalink

turkish get-ups ftw

― resulting post (rogermexico.), Tuesday, September 30, 2014 11:20 AM (1 year ago) Bookmark Flag Post Permalink

also: dumbbell thrusters

― resulting post (rogermexico.), Tuesday, September 30, 2014 11:21 AM (1 year ago) Bookmark Flag Post Permalink

idk abt turkish getups seems like u wld drop it on yr face and die

― lag∞n, Tuesday, September 30, 2014 11:28 AM (1 year ago) Bookmark Flag Post Permalink

thrusters look nice tho thx

― lag∞n, Tuesday, September 30, 2014 11:28 AM (1 year ago) Bookmark Flag Post Permalink

Push-ups are one of those where I think the argument to progress from bodyweight to barbell is backward. Easier to progress a bench press until you're strong enough to do real push-ups IMO.

nice thank u namaste xp

feel like they r a nice warm up for squats too

yeah i am a lot more interested in bench pressing more weight than i am in pushups. but someone like myself should be able to do one and they would be good to do at home like.

i used to struggle to press just the bar overhead once now i can do it a lot of times. love it. body position helps as does making sure to eat enough that day.

Dear gymbros, I'm sorry for misusing the equipment, but you were all using the squat rack for crazy exercises, so you forced my hand.
I did squats in the benchpress rack.

It was awkward.
Sitting on the bench, scooting under the bar, sitting up straight with the weights on my back, then scooting back and standing up. Then step back to squat out on the floor, getting in everyone's way. For gainz!

you could have just made them proper box squats with that set up

Perhaps, though I've never done box squats before, so I wouldn't really have known quite how to go about it. Also, it's a rack that has the bench welded to it, so I had to keep my legs a bit too far apart for a comfortable squat. It probably wouldn't work out.
It was pretty clumsy, so I did switch over the moment the squat rack was free.

Have any of you guys done Jim Wendler's 5-3-1? I'm thinking of going for that over the winter, since I need a new program, and need a kick in the ass to get stronger again.
I might look a bit more though, as I'd kinda like to try something that included cleans, or clean and jerks, since I've had no experience with those lifts. (I have toyed around a bit with the front squat though.)

totally here is a nice template i stole from someone https://docs.google.com/file/d/0B1Rofabo2fBnd3FCbzV0bmhlV2M/edit

Ah, that's great, thanks!

i'm excited to go to the gym today

me too

Had my first ever close call with injury yesterday. I was squatting and went over and to the right a little just as I was going below parallel. I was OK since I had the safety bars in the rack, but it was still scary as hell. The culprit was most likely sleep- I have a lifelong history of poor sleep and spent most of yesterday either hoofing it around Manhattan or trying and failing to sleep on a bus, and it was a weight I'd handled on Monday with no problems (an imposing 115 lb).

Other factors apply as well. I'm still trying to work on my squat form, since I'd been doing it pretty badly up until now; I'm not used to having my knees out at the proper angle or squatting with a low bar, and I'm one of those people built such that squats are harder than they should be (long legs, narrow pelvis, short torso). I got a full night's sleep and I'm working with a trainer today with an empty bar and maybe a half load to try and fix my form before going back in on Saturday.

And no, it's definitely` not diet-related; I've been eating carbs like a motherfucker :(

get some sleep!

does anyone else here find front squats considerably harder than back squats? the form seems trickier to get right, and my wrists in particular are seemingly impossible to contort into the right puhzish --- they kill after a single set. i'd be inclined to just say fuck front squats forever and only do back squats but everything i've read would suggest that fronts have more applicability to the kinds of activities i lift weights to support

it's all about the flexibility in the front rack position. It takes time and work to feel comfortable with it and honestly some people will always struggle to some degree. The benefits from it are significant imo as far as full body workout and core strengthening.

oh i have thoughtz on the front squat

yes it's awful. my back squat is not so hot either, but after yanking the same spot in my back for mysterious reasons, i thought i'd try the FS as it's more upright. i've been trying it for a few months? i only squat once a week now.

i absolutely can't get my forearm and wrist to do the classic hand position, so i do the crossover one. i can find a youtube of a trainer saying that's fine, if you'd like

the weights i'm dealing with are barely more than half of what i could do on the back squat. which is... humbling. it def takes some thought to get the descent right -- breaking with the knees, sinking back into it, feels very different.

weirdly i haven't hit a point where it's "hard" as in the stand-up is a strain, but i've def hit a point where the weight runs against some hard limit on my lower core flexibility and the descent just locks up. like everything is fine but at a certain point i can't get my low back+hips+knees to bend in concert under a load. i have to "pull" hard to get all the way down. it's the weirdest thing.

sounds sorta similar to my experience. and yeah, a vid saying that the crossover is fine would be appreciated --- i've tried it that way and feel like a herb

xps One thing I've been doing that I find helps with squat form is either on off days or as a warmup to just do a set or two of bodyweight squats with a lightweight bar raised over my head, trying to keep my shoulders back, lats squeezed, back straight as much as possible. Sometimes I also do this onto a low plyo-type box.

Haven't tried front squats yet.

xp for me i'm working on my front squat to complement my cleans so i've never tried crossover style. i would see no reason why crossover wouldnt help from a strength perspective though.

i think the impt thing is to keep your elbows high? yanking my hands and fingers back seems to have the opposite effect, for me...

Yep elbows high helps keep everything in line otherwise you're fighting to keep your heals down.

try some overhead squats if you really want to challenge your flexibility and core strength.

buddy i don't!!

lol

yeah i can't hold a front rack for very long. i'd blame my gorilla arms but i think other people can do it. but it's like my forearms literally wont' go there sometimes.

How often do you guys find yourselves not able to do your prior weight on a given day? I had to take 20lbs off my deadlift and 10 off my pull downs today and still had trouble. I think I may have not eaten enough and be a little under slept over the last week.

that happens for me too. Some days you just don't have it at all and it could be a combination of factors ime. If i'm not feeling it I take the weight down and work on completing solid reps or spend more time on mobility/flexibility stuff.

A dude was box-jumping onto this today:
https://scontent.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/12373402_10156259586560304_4425519585764522055_n.jpg?oh=4843a2e7d872c033d040712531feb991&oe=5721A67C

He was an average height/build guy. I'm 5'9" and the top of it was about at my belly-button.

say goodbye to your ankles. shit's dangerous. but i'm not big on crossfit.

love the holidays. just eat a lot and get more sw0le

feel like w athletic performance its always kinda a crapshoot like some dats u run fast others not so much

Was able to really get low in my squats Monday for the first time, like something clicked and all the muscles worked together right. I think doing stability board work may have helped. Felt really good and my legs felt awesome after.

My bench press feels weirdly stuck though for like the last month, even as dips have gotten easier and I've added weight to my dumbbell presses. Maybe a breakthrough will come

hi everyone, I have a question or two:

my goal is to maybe lose a smidge of belly fat but maybe not even, but more so just get a bit of definition in my arms and chest and maybe belly, not even a ton of mass though. I am also not ready to join a gym or invest a ton of $$$ or time

my thoughts are to buy a pull-up bar and do that and push-ups and crunches a few times a week? or maybe every day for like 20 min?

advice?

Definition = fat loss. Calorie restriction plus bodyweight stuff would probably suit you, but if you do join a gym don't worry about bulk - it takes massive amounts of work to gain a 'ton of mass.'

I am not at all interested in getting **big** but I would not mind being lean and svelte and toned

boxing classes imo

bodyweight squats, or like burpees and mountain climbers if you really wanna get moving / your heart going? crunches are cool but reverse crunches are better imo, why not do both lol

it might be a little more involved because it's a good idea to take a few classes to get going but by far the best thing i do for "definition" is yoga stuff for like 15-20 minutes some mornings. all you need is a mat and like 10' x 5'. when you're in downward facing dog (engage your lats without doing pull-ups!) and you extend a leg up and back? serious butt action. holding plank a few times? abs. boat position? lower abs. bridge pose? omg lower back. chair pose? quads. i go slow and extend like crazy, breathe a lot and i'm whole-body sw0le and sweaty before breakfast with no weights or pull-up bars. i mean pull-up bars are great too you should get one. plus there's the stretching, breathing, it's all around good for you and you definitely get "more of a body" from it.

xp boxing classes would work too

also it's ok to not join a gym, gym culture can be such a drag. 50-100 bucks for a few power yoga classes or the like would be a good way to go about what it sounds like your goals are, i think.

i'm drinking coffee rn but i just have to say, bridge pose is the most wonderful thing in the world. it's about your lower back, and your ass (what isn't), but it's also about opening your heart and just sending your upper body into hyperspace <3

Stevie: You might get some mileage out of the FAQ at Reddit's body weight fitness sub: https://www.reddit.com/r/bodyweightfitness/wiki/faq
Note that I have NOT followed this myself, and don't know if it's easy to adapt to the sort of regiment you have in mind.
A co-worker did something like this and it's worked out really well. I'm not sure if he followed the exact program or some variation, but I do know that the only equipment he has is a pull-up bar.

join a gym and get sw0le its the only way

sry steve its the law

fuck you I won't do what you tell me

oh u think u have freedom... yeah right

http://i164.photobucket.com/albums/u16/gregg1971/nonono.gif

skinny arms on that emoticon must not be paying monthly membership fee 4 a gym

i joined a gym today at $300 for the year, i am the bourgeois

That doesn't seem expensive at all. That's like 25/month