thread of getting sw0le

I've had a shitty cold for two weeks which has kept me away but I'm really keen to get back at it.

i know machines are supposed to be bad but i have discovered the dip machine and i love it

nothing necessarily wrong with machines in particular for training triceps

there are a lot of machines i really like now! i like to hamstring curl and chest fly. both hurt, bad.

i mean, "a lot" = 2 i guess

I still work out those arms.

i dont trust any of the queens meatheads at my queens meathead gym to be vaccinated, mandate or not, so i'm still on the kettlebells at home. it's boring and i really miss squatting heavy and DLs and all that. maybe in the spring.

i have been rehabbing my knee, which started killing me out of nowhere on a run about a month ago. so have not done much for a month. i was just getting back into form lifting and running since the spring, after a year before that mostly on the couch :(

my ortho is, like all orthos, excited in a religious passion about 'referred pain' from my lower back. so have many stretches and irritating movements to do at home.

i think i yanked something too hard by doing atg goblet squats at 100lb and then running on it a day later. it's getting better, just in time for the holidays!!

i guess i could have been going to the gym and just doing the upper body stuff but frankly that seemed like cheating and i was already demoralized

goole!

knees man. good luck! i would not be in the gym at all either if I couldn’t squar.

i have been doing more yoga than ever, about 30-40 minutes of it before lifting, and it’s just been the best thing. so much more body awareness and extension. it’s helping me break out of the same old ruts i’ve been in with lots of the exercises i’m used to. in lots of cases dropping weight and focusing on full rom. the gummy i take before working out also contributes.

i feel like in a lot lifts my body is basically scared of the lift and so my form is stunted. dropping weight to the point where my body isn’t scared and straining has made things feel good again. I mean it’s weightlifting 101 but it’s like my progress these days isn’t some number it’s relearning every basic thing more and better.

how strong a gummy are you doing? i'm off caffeine rn and could use a different performance enhancer

i am trying to incorporate more yoga into my week, that yoga/lifting combo really does tap into some cosmic oneness shit. then obligatory cardio feels so mechanical and idk transactional afterward

my “cardio” is running 10 mins to the gym and running 10 mins back, it feels like plenty

^^^this me, too

OK it *will be* 'cause I just moved house and now have zero excuse not to run to the gym

also got my bike tuned up, so I should be using that now, too

highly recommend the kneesovertoesguy program for anyone with knee pain (or without knee pain)

i do 2.5-5 mg for a gummy. it really just helps me dial into my body.

highly recommend the kneesovertoesguy program for anyone with knee pain (or without knee pain)

― Bongo Jongus, Wednesday, November 24, 2021 7:10 PM (two days ago) bookmarkflaglink

thank you for posting this, this stuff is awesome. his videos are hyper which is annoying but so far i've just been doing the exercise where you sit on your heels and then straighten your legs and i can tell my knees are crying out for more.

quads need major stretching / tension release too so double whammy

starting lifting again some, working on my clean form, doing a power clean is not that hard but fitting the shoulder shrug in and really getting under the bar for an official olympic clean is tricky, i feel like im getting it but then when i try to go heavy it starts to fall apart, anyway cool lift... maybe the coolest lift? many details to master all happening extremely fast

power cleans are hard, still can't do them great. i get mushy between the hip extension and drop. the leg / hip drive is elusive to me, feels like i'm always pulling too much with my shoulders. there is a guy at my gym who does beautiful power cleans.

kind of want to join the handstander club. i.e. be able to hold a handstand. i used to do headstands ok.

for me one of the things with the clean is to remember that youre jumping, its a weird very technical motion but also on some level very natural, youre just jumping... and then transferring that energy into the bar lol

been a vague ambition of mine to do the yoga move where you get up into a headstand then push into a handstand, never really had a good place to practice tho

beautiful slowmo

https://www.youtube.com/watch?v=9HyWjAk7fhY

that's a cool video. wild hip mobility. honestly that guy is like sw0le goals for me. i've always wanted to seek out a coach to really learn how to do that. would love to be able to snatch too. just time and $. my main thing this year is to heal up some tendon issues so i can run without trouble. good luck with the cleans.

cleans are so fun! i got pretty proficient with them at one point.

some good drills here

https://www.youtube.com/watch?v=-VJSSwzRUIo

that video is good, lots of low quality clean info out there by crossfit and powerlifting guys

there a lot of good videos in Russian

i bet lol

there was this russian guy who used to do deadlifts in sock feet, wire-rim glasses on, you could hear his mom shouting at him from another room, guy was an animal

Tracer Hamstring

moons over my hammies

tried some cleans today, my clean is ok but my jerk is lol

I keep forgetting to get swole.

Tomorrow! Tomorrow I will remember to swole!

the famous knee man whose plan I've been following and has magically transformed my knee pain was on Rogan a few days ago and I guess is a Scientologist. Tons of ppl at the gym I go to are doing parts of that plan now. It absolutely works and has lol changed my life but the Scientology mixed with the purportedly heavy scientific basis of the plan doesn't fit too well together tho

haha i'm not surprised based on the video you posted tbh, guy is definitely a grifter. the basic knee bends i've been doing are really helping my knees though.

re the cleans from yesterday, i forgot how much incorporating a power move like that helps you move faster in general and feel more tied together.

isolation moves are p basic, most of the time i'm p basic too but sometimes i want to feel more athletic.

cleans are crazy, only exercise ive ever done, other than just playing basketball, that got me in shape for playing basketball

still working on my form as far as getting under the bar, its the shoulder shrug that triggers the whole motion, kind frustrating starts to fall apart at ~75% of what i could prob power clean, got one good one in at that weight the other day out of like seven

it's hard. getting the order right trips me up sometimes. hip extension, shoulders, drop and squat. lots to think about.

one funny thing is i don't have the guts to just drop the bar at the end, but i want to because it looks pretty badass haha (i'm also not doing this with very much weight, 95 lbs max, and at that point my jerk is very flimsy).

i wonder if there's a good reason why doing a split squat with the jerk is not favored

split historically was the way to go, and i think its still the most popular judging based on competitions ive watched on youtube, are people saying otherwise now

it's hard. getting the order right trips me up sometimes. hip extension, shoulders, drop and squat. lots to think about.

― Nedlene Grendel as Basenji Holmo (map), Tuesday, February 1, 2022 12:40 PM (seven minutes ago) bookmarkflaglink

getting the bar up isnt too bad cause its basically jumping, its weird and fast but its on some level a natural motion, getting under the bar is just well its very technical

are people saying otherwise now

oh no i have no idea, just going by the video you posted which i just assumed is the final say

ah i think both ways are fine, whatever works for you

cool cool

getting under the bar is just well its very technical

fast elbows and a lot of flexibility, getting used to having the bar in that rack position with lower weight front squats helps some.

https://www.youtube.com/watch?v=2B2LWHlhqNA

this stuff is just as important as the lift mechanics if you want to improve your cleans