thread of getting sw0le

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Lol I felt "young again" the day I squatted but the two following days I've been so fucking tight. Still, no lower back pain so I think I'm good. I may just need to strengthen my hip flexors.

longtime caller, first time listener (man alive), Saturday, 17 August 2019 18:45 (six months ago) link

hip ilxors got your back

breastcrawl, Saturday, 17 August 2019 20:08 (six months ago) link

My PT said I am squatting too low, and doing the butt wink past a certain point and that I need to come up at about parallel

ok, so I know that I butt wink when I squat. So stopping at parallel is a recommended fix for that or something?

☮ (peace, man), Saturday, 17 August 2019 22:23 (six months ago) link

She pressed a broom stick against my back, had me do a squat, and said I should be stopping at the point where my lower back doesn’t touch the stick anymore - if that makes any sense. For me that’s just lower than parallel.

beard papa, Sunday, 18 August 2019 02:06 (six months ago) link


☮ (peace, man), Sunday, 18 August 2019 15:09 (six months ago) link

Hi Friend,
Today I want to tell you about the body's most primal muscle….that you've probably never heard of before (let alone trained).

Your hips are the bridge between your upper body and lower body. They are at the center of your body's movement.

Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that makes up the iliopsoas.

It’s often called the "mighty" psoas (pronounced so-az) for the many important functions it plays in the movement of your body.

The psoas is the only muscle in the human body connecting the upper body to the lower body.
The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur. It also attaches to the diaphragm, so it’s connected to your breathing, and upon it sits all the major organs.

A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.

When it functions well, it has the power to…

… help you achieve peak performance day after day after day.

… rapidly drop ugly body fat that stubbornly clings to your body.

… train harder, heavier and gain strength faster than you thought possible.

… hit your peak of sexual health.

… flood your mind and body with renewed energy and vigor.

Put simply, this muscle is the core of activity in your body. So, when it's out of balance
or if the psoas tightens, there are serious consequences which flow throughout the

That's why I urge you to try these…..

10 Simple Moves to Unlock & Release Your Psoas (Hip Flexor Muscles)

Inspired by fitness,


Li'l Brexit (Tracer Hand), Tuesday, 20 August 2019 08:52 (six months ago) link

… rapidly drop ugly body fat that stubbornly clings to your body.

… hit your peak of sexual health.

The one-two punch of snake-oil sales copy.

beard papa, Tuesday, 20 August 2019 22:17 (six months ago) link

ya'll pigeon pose is the best

cheese canopy (map), Monday, 26 August 2019 23:27 (five months ago) link

Man, I love the particular soreness that comes after a heavy barbell workout -- it feels like rippling hulk muscles are growing just under the surface and are going to bust out any moment

longtime caller, first time listener (man alive), Sunday, 1 September 2019 03:07 (five months ago) link

one month passes...

it's fun but deep soreness you know? time for another light week.

cheese canopy (map), Thursday, 17 October 2019 19:05 (four months ago) link

Been trying a wider squat stance with some success, also focusing a lot on bracing and tightening my upper back. Form looks better in the videos I take of myself. I also feel my inner thigh muscles a lot more after -- I think I probably have a little imbalance and this may be helping to correct it.

longtime caller, first time listener (man alive), Thursday, 17 October 2019 19:26 (four months ago) link

four weeks pass...

Suddenly the squat changes I’ve made gave me a breakthrough today (in combination with greater frequency and more sleep) and I was able to do 245 x 5. Generally going to the gym more frequently has been helping me and I feel less sore rather than more as my body seems to be adjusting.

longtime caller, first time listener (man alive), Saturday, 16 November 2019 20:51 (three months ago) link


lag∞n, Sunday, 17 November 2019 02:53 (three months ago) link

Two weeks ago I got a new-to-me ACL and this point it is hard to imagine that I will ever bear weight again, much less squat. BUT I SHALL. OH I SHALL.

mom tossed in kimchee (quincie), Sunday, 17 November 2019 13:25 (three months ago) link

In the meantime my PT is leg raises, which I do while imagining I am 1980s Jane Fonda.

mom tossed in kimchee (quincie), Sunday, 17 November 2019 13:25 (three months ago) link

Deadlifted 325 today and was also able to do my best match grip set ever - 255 x 5

longtime caller, first time listener (man alive), Saturday, 23 November 2019 22:29 (two months ago) link

three weeks pass...

i'm at my heaviest ever for everything more or less but taking a week off over christmas for travel

nothing like a yoga class to realize how stressed my body is from lifting. we did a high fish pose where you squeeze your shoulders back as hard as possible for like a minute. it isn't a super dynamic pose or anything but i was shaking. it's the first thing that has truly relieved tension in my constantly tight front deltoids in like a year.

ingredience (map), Tuesday, 17 December 2019 00:08 (two months ago) link

class was excellent, three other people, small room, lots of hip stuff, $10. think i'll be doing it pretty much every sunday.

ingredience (map), Tuesday, 17 December 2019 00:10 (two months ago) link

That's great!

I really pushed myself last week, doing 4 Hatha Flow classes, which is the most I've ever done in a week. My shoulder and knee feel slightly strained, but I want to keep up the pace through the end of the year, while I'm off work. I've definitely gained some muscle and flexibility, and reduced chronic pain. Been able to refine a lot of poses and do some stuff that was impossible for me previously.

Mario Meatwagon (Moodles), Tuesday, 17 December 2019 00:39 (two months ago) link

6 weeks post ACL reconstruction and double meniscus repair, just got cleared by ortho for full weight bearing, meaning PT is gonna get pretty real.

Did my first "off the toilet unassisted by hands" today and felt very swole!

But some day I will squat again. I will!

mom tossed in kimchee (quincie), Tuesday, 17 December 2019 01:15 (two months ago) link

hey, sw0le bros. 2019 has been my worst gym year in a long time. struggling with a lot of probably job-related fatigue and blahness, not caring about anything, skipping weeks at a time, just feeling weak. i decided that for a while i'm just going to do some treadmill running because getting sweaty and mentally torturing myself on that hell machine makes me feel like i've temporarily scrubbed my brain clean. feels good. also it will carry me through the bad time that is the gym in january, as there are usually enough treadmills in spite of the crowds.

forensic plumber (harbl), Saturday, 28 December 2019 19:58 (one month ago) link

BRANE-SCRUBBING is among all-time reasons to go to the gym - otm

Li'l Brexit (Tracer Hand), Saturday, 28 December 2019 20:13 (one month ago) link

also, i confess: i've long wanted to try the GERKIN and ARMY etc functions on the fancy gym treadmills, so i will work up to that and it helps to have something to work up to

forensic plumber (harbl), Saturday, 28 December 2019 20:21 (one month ago) link

I have never heard, and am afraid of, these "functions" of which you speak.

mom tossed in kimchee (quincie), Saturday, 28 December 2019 21:16 (one month ago) link

two weeks pass...

the damn pickle army

lag∞n, Thursday, 16 January 2020 03:06 (one month ago) link

Lol. Anyone try the manual treadmills? Goddamn they kick my ass

ingredience (map), Thursday, 16 January 2020 06:20 (one month ago) link

Thinking bout joining a fancier gym for more $.

ingredience (map), Thursday, 16 January 2020 06:23 (one month ago) link

manual treadmills seems like a very 80s hotel gym kind of thing. I remember them. They were rough.

Yerac, Thursday, 16 January 2020 06:26 (one month ago) link

i tried one once idk

lag∞n, Thursday, 16 January 2020 17:39 (one month ago) link

for me being able to set the pace of a regular treadmill is a big draw, but thats more a particular training for actual running thing rather than just general exercise

lag∞n, Thursday, 16 January 2020 17:40 (one month ago) link

Ok whatever guys they’re good but i guess you just want to be haters

ingredience (map), Saturday, 18 January 2020 05:01 (one month ago) link

maybe you found a really nice one? my knees hurt just thinking about the friction.

Yerac, Saturday, 18 January 2020 06:27 (one month ago) link

manual treadmill feels like a pretty canonical piece of swolequipment

Li'l Brexit (Tracer Hand), Saturday, 18 January 2020 09:36 (one month ago) link

i am not sure what a manual treadmill is but my gym has like non-motorized treadmills where you can also pick up weighted handles to do farmer's walk. is that what it is?

forensic plumber (harbl), Saturday, 18 January 2020 15:04 (one month ago) link

yeah, this guy:

def not 80s style. awesome and brutal. there's a learning curve to get a good pace going.

Larry Elleison (rogermexico.), Wednesday, 29 January 2020 00:03 (three weeks ago) link

it's basically like a 4% incline that you have to constantly control based on where your toes land

ingredience (map), Wednesday, 29 January 2020 00:11 (three weeks ago) link

my bro science opinion is that it's really good for hills and/or sprints

ingredience (map), Wednesday, 29 January 2020 00:13 (three weeks ago) link

feels really different than running on a standard treadmill cuz you're powering everything.. i did 10 minutes on a manual then switched to a regular for a minute and my legs were v. confused

ingredience (map), Wednesday, 29 January 2020 00:16 (three weeks ago) link

also it forces you to run on your forefeet

ingredience (map), Wednesday, 29 January 2020 00:19 (three weeks ago) link

oh ok, that's not the one we have. it's this thing

forensic plumber (harbl), Wednesday, 29 January 2020 00:29 (three weeks ago) link


ingredience (map), Wednesday, 29 January 2020 00:30 (three weeks ago) link

What the fuck is that??!?

mom tossed in kimchee (quincie), Wednesday, 29 January 2020 02:25 (three weeks ago) link

you can add weight to the handles and do a farmer's carry on the treadmill. i believe it does not have power to the belt but may have some sort of resistance system with magnets? i've never used it.

forensic plumber (harbl), Wednesday, 29 January 2020 02:30 (three weeks ago) link

curve is the type i have tried

lag∞n, Wednesday, 29 January 2020 02:41 (three weeks ago) link

i finally went back to the gym yesterday and actually touched some weights. i'm sore. i am hoping i can put myself back together again in february. i am very unswole now, but i was having a hard time in life.

forensic plumber (harbl), Sunday, 2 February 2020 15:10 (two weeks ago) link

get em!

lag∞n, Sunday, 2 February 2020 18:20 (two weeks ago) link

for those of you who lift on the heavy side, what do you do on non-lifting days? I can't help but feel like my alternating between heavy lifting and very sedentary days is probably not the best thing, but I also don't want to overdo it on in-between days.

longtime caller, first time listener (man alive), Wednesday, 5 February 2020 18:54 (two weeks ago) link

i def don't lift on the heavy side but i've been swimming on my non-weight days and man it feels p good

A-B-C. A-Always, B-Be, C-Chooglin (will), Wednesday, 5 February 2020 19:05 (two weeks ago) link

Running like 20-30 mins

Li'l Brexit (Tracer Hand), Wednesday, 5 February 2020 19:10 (two weeks ago) link

When I lift heavy I rest on non-lifting days. What seems to work best for me for balance and recovery is weights 3x a week and running once on the weekend. Have been meaning to etch out some kind of schedule where I do a high volume full body routine twice a week then run and do yoga as many of the others as possible without burning myself out.

beard papa, Wednesday, 5 February 2020 19:13 (two weeks ago) link

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