thread of getting sw0le

it is like that thing but not on the cable machine, he likes to do them curling in the other direction too

Woman next to me squatting 205, looks like she weighs about 100. Makes me feel ashamed.

the last time i went to the gym was last wednesday. i got a cold, then i had work, and now i'm about to embark on a work marathon. but my belt came. i have the shortest waist! but i love it. i'm going to sleep with it.

Squatted 245x3 tonight, still low for my body weight and experience but at least I’m finally making progress again

you're pretty humble for a BEAST

You know I mean pounds not kilos right

220, 221, whatever it takes

Deadlift hit 305, I think my prior best was 295.

oh, lol according to this thread I have hit that number multiple times before.

man alive i like u but this isnt yr fuckin personal diary my man

This thread is elitist.

I fuck with the "rubber bands"

??

xpost

move on bruh

wtf is wrong w you

lol

Fuck you it is my personal diary. And by the way, I like Jessica from math class but I’m not sure if she likes me back.

just squatted a few times when i pooped

about 2lbs

#goals

i think i strained my hammy doin fucking jump squats, or maybe it was a tip-over i took after i adjusted my shoulders at the bottom of a last-in-set dumbell squat

im hella eating well though and i've gained 3 lbs this month w/a just slightly reduced body fat %, so that feels good

by may, knee willing, swole we gon be

thass wassup

*hi five up and down to a slap to the bum*

wait, sorry i hope you are male, i never knew your gender

okay i genuinely regret that post

sorry

https://i.imgur.com/knoEGvv.gif

wtf ∞ dude ?

man alive can live blog his workouts in here if he wants

that joke made a bad landing i'll admit

i like hearing everyone's updates

∞ elgintensity

usu poop them out as fast as i digest the material

#sw0lelyfe

i squatted again and my knee felt ok but i flew into a rage when a "trainer" came and told me to look up when i squat, which literally hurts my neck, and to keep my back more upright. do these people not understand the skeleton. it is physically impossible for me to squat like that. jk i didn't fly into a rage i just said "ok" and went about my business

she was short too so she definitely did not understand my plight

looking up + back upright + heavy bar across upright back = falling over backwards surely?

or the bar rolling off

ripp calls it out specifically as bad form, neck should be neutral/in the same plane as the rest of the spine, which means staring at a spot on the ground like 2m in front of you

i confess i like to look down even closer at times it just feels right but yeah, looking up or even forward messes me up and sitting too upright makes me tip on my heels. and i want to ACTUALLY these ppl but they are experts so it is a waste of time.

https://i.ytimg.com/vi/r4vLq4O10xY/maxresdefault.jpg
lol

there is an unending supply of people who not only think your back needs to be "upright" when squatting but feel the need to share this misapprehension

I can’t even imagine looking up while squatting. Low bar was a game changer for me because you can actually bend forward. Trainer said some people just aren’t built for high bar.

hello its me

the bad skeleton

Gym guy teaching blind woman how to deadlift
https://i.imgur.com/DEhmnQP.gif

haha the way he hugs the weight rack at the end

cuet

I was grabbing things from the fridge aisle at trader joe’s and had my headphones on, as is my want, but still definitely overheard the young woman next to me say, “he’s a muscle man” and flex. 💪💁‍♀️

yeah well you misspelled wont, ya meathead

Trader Joe's Employees hate him

macho, macho man

👨🏻‍🚒👮🏻‍♂️🤠

Young man

the muscle i pulled in my back is still a little twingey even after more than 2 mo. i think i'm gonna try to see an orthopedist :<

― goole, Monday, September 22, 2014 11:57 AM (three years ago) Bookmark Flag Post Permalink

hey y'all, i've been whining about my squats for a while now and i'm going to keep whining!

the above injury is all cleared up, as far as anyone can tell. i got it MRI'd last summer and it revealed nothing out of the ordinary. it's basically a spot connecting my lower back to my outer buttcheek zone, to get technical. it's fine. sometimes it feels a little more tired than other spots after i run.

my DLs are fine. like, great actually. this past wkend i hit a PR, 270x3, with a backoff set of 255x3. i've been getting better at hook grip and my hands were the weak pt on that. back felt fine, and i'm looking fwd to 275.

but my squats are crap! and its' mostly mental at this point. i struggle to complete 5 at weights between 125-135, and haven't tried going above that for a long time. it's not the ascent but the descent; i just start freaking out under the bar. nothing feels comfortable and natural anymore. 'normal' feelings of fatigue in the shoulders or hams or calves, and my brain just goes haywire. or i can't get my breathing to feel right, or my back angle just feels wrong, it's always something. i get about halfway down and then, nope, i have to go back up.

it's really frustrating! like being able to do my bw as a warmup and reliably do 215 is a hazy memory. i've considered getting some coaching. maybe even just someone standing there watching is enough to break through, who knows.

keep in mind, i lift 2x/wk; do low bar 1x/wk -- i do some light front squats on DL day. so volume is way down.

what are the other magic ingredients? my diet and stress levels are fine. my sleep hygiene is pretty bad, i run 1-2x/wk so my recovery is probably not great. and, i'm 5 years older than when i started this!

is it something as simple as switching to 5x3? that's my next idea but man this is a bummer! i've been stuck in a demoralizing squat zone for a while now

I squat 2-3x a week now and that made a huge difference in my comfort and confidence with the lift. Maybe try to do more frequently at weights slightly below where you’re uncomfortable? Also how much are you warming up and how gradually are you building to your working weight? I’ve been starting with just the bar and then adding weight set by set. Now I jump to adding 50, then another 40, then another 20 each set until I get close, then 10 or 5 when I want to push my limit. But for a while I was going from the bar and then just adding 20 each set. The gradual build really helps my muscles adjust and my confidence.

how many miles and at what pace are you running

also why 2x/week

i build up as well

if i miss a day or stop for a few weeks i know my endurance suffers but it gets back up in a couple weeks

experiment with doing squats with no weights in the position you would be holding the barbell and see what feels natural/good; eg, how far apart you like your feet, where they're pointing (usu shld match direction knees are pointing to) and stick out your bum but pull in your pelvis (this can be a little tricky to do if you're not doing it already), bc this distributes the weight on your shoulders past your waist

if anything start from just the barbell w/o weights and work yr way up again, our bodies do weird things when it's not comfortable due to weights

also i used to run and it was affecting my squats a lot

your quads/hams are one of the biggest muscle group in your body, running uses a lot of your energy, so doing both often (weekly) will knock you out

if youre running to cut fat i wld suggest jump rope, but don't do it often and just watch yr diet

all ime and ymmv ofc

sleep is also a biggie, especially as you age! Just saw that buried in there. Sometimes I also find a little coffee before lifting helps. I might even just drink 1/4 cup if I'm lifting at night.