Weightlifting for Kiwis - Discussion and support regarding the art of swole

[dick brain]

Since we're talking ab shit, anybody got any recs for ab work that doesn't also work hip flexors?

 

[Yours Truly 2095]

What's a reasonably priced barbell for bench press? Preferably with bearings. I can't find anything on marketplace. It's all rusty unknown brand shit. People seem to think you have to spend $220-300 on a bar and that seems ridiculous to me.

 

[close]

and they say that planks are a good way?

All exercise carries injury risk if you do it wrong or if you fuck up. On your first few times, get a PT or someone at the gym who is huge to look over your form and make sure you're not doing anything silly, and then any sensible resistance exercise is on the table.

I personally don't like planks because it takes so very long to reach failure, and I prefer to be in the gym then out. If they work for you and they're your spice then that's fine, but I wouldn't recommend them because other exercises have "injury risks".

Even had to add another link to my wristwatch.

Incredible work.

 

[We Are The Witches]

All exercise carries injury risk if you do it wrong or if you fuck up. On your first few times, get a PT or someone at the gym who is huge to look over your form and make sure you're not doing anything silly, and then any sensible resistance exercise is on the table.

I personally don't like planks because it takes so very long to reach failure, and I prefer to be in the gym then out. If they work for you and they're your spice then that's fine, but I wouldn't recommend them because other exercises have "injury risks".

I actually don't go to the gym, I do exercises at home and without any machines, I do have some dumbbells though.

I thought the US Marines abandoned the crunches and went for planks instead, due to less risk injury (amongst other things?) although I'm not entirely knowledgeable about it, so it just seemed to me that it's a "safer" choice, assuming you pay equal attention to your form.

 

[Bassomatic]

You know the hip inductor machine?

What can you do at home to replace it?

 

[close]

the US Marines abandoned the crunches and went for planks instead, due to less risk injury

I think they may also have removed crayons from care packages because the marines kept eating them.

The US armed forces doctrines are designed for the lowest common denominator, so the dumbest gunny can still effectively train the dumbest recruit. I would like it if you thought better of yourself than needing to avoid exercises that might harm someone irredeemably stupid.

Like I said originally, though, find something you genuinely like doing, and make sure you're on proper form. If you do something boring you don't like just 'cause it's "safe", you'll quit.

 

[Sultan Bin Jewstar]

Quadriceps tendonitis. Recovery time seems to be 3-6 months, but some people are saying they've had it for years. Am I fucked?

Depends.
If you did some ligament damage as well (not unheard of, particularly if you're going ATG on squats), you may be stuck doing 90° squats. Ligament damage is pretty unforgiving.
If just tendinitis, you'll be back in no time.

Do not take anti-inflammatory steroids to make the pain go away. You will fuck yourself.

You know the hip inductor machine?

What can you do at home to replace it?

Induction is electronics.

Abduction and adduction can be done with therapy bands.

 

[We Are The Witches]

I think they may also have removed crayons from care packages because the marines kept eating them.

The US armed forces doctrines are designed for the lowest common denominator, so the dumbest gunny can still effectively train the dumbest recruit. I would like it if you thought better of yourself than needing to avoid exercises that might harm someone irredeemably stupid.

Like I said originally, though, find something you genuinely like doing, and make sure you're on proper form. If you do something boring you don't like just 'cause it's "safe", you'll quit.

That first sentence was hilarious.

Thank you for the help, and to the other user as well.

 

[Sultan Bin Jewstar]

About a month ago it occurred to me that for that kind of money I can get one of those up-and-over plate carrier

100% the answer. Rucking for weight and/or speed will destroy you from the lumbar down unless you're a freak.
Would stay away from using proper plates if you sweat a lot. They can oxidize.
Smaller weightlifting plates are often the same diameter (or smaller) as armor plates. Way cheaper and more modular. Tactical fitness larping manufacturers like goruck and rogue sell weight plates made specifically for this, but they're expensive.

Anyone know any side delt exercises that are't lateral raises? Right shoulder always kills after a set and i've tried every variation I could find. Trying out upright rows but they don't feel much better. Shoulder presses and front raises feel fine and my left side is good just the right shoulder and just during side delt exercises.

Kettlebell or barbell sumo high pulls
Pull weight from ground to the top of your range without letting it take you for a ride
I usually stopped when the handle/bar was about mouth-level, but your mileage my vary if your shoulders are fucky

I wanted some abs exercises,

Exercise ball pikes
V ups
Any of the plank variants

I was getting some pain in right foot/ankle area every time I squatted, that if i went heavy enough, would last for a week or two. It was enough for me to start decreasing frequency of squats. Last time I went out and just narrowed my stance a bit and made some other small changes and did not have any pain this time. Pretty stoked since I've had this issue for about a year. Hoping I can start making some progress again.

Pirate Supple Leopard and work on ankle flexibility or don't and do these:
Put a show on
Grab something that will help you keep your balance like a bedpost/leg
Go to the bottom of a squat- all the way down
Keep your feet flat and fanned at the same angle you would have for a weighted squat
Keep your posture tight and chest high
Hang out in the hole for as long as you can, take the same amount of time you spent in the hole off
Do it again

Once you're comfortable with this (2-4 weeks was it for me), do the same movement, but use your elbows to push your knees apart once in the hole.
None of that will feel great, but it's the single best squat mobility stretch.

Once you're comfortable with that, move to the gym. With an unloaded bar, hit the hole and sit there with feet flat.
I cannot underscore the importance of flat feet here.
Sit there as long as you can, come up, rest, do it again.
Great for ankle flexibility and the last iteration with the bar will engage your spinal erectors (both sides- abs and back) and pelvic girdle in a way I have yet to duplicate. You can load the bar once you're comfortable with this movement, but I'd keep it on the lighter side.

Since we're talking ab shit, anybody got any recs for ab work that doesn't also work hip flexors?

Face away from the pulley at a cable pull down, get on your knees, and do an isolated upper ab crunch. You're going to want to stay light because your spine is taking the weird torsion.
I think its pretty difficult to isolate hip flexor from the equation, but that exercise always worked for me when my legs were blown out.

The unloaded barbell thing above will work here too, but abs are peripheral.

What's a reasonably priced barbell for bench press? Preferably with bearings. I can't find anything on marketplace. It's all rusty unknown brand shit. People seem to think you have to spend $220-300 on a bar and that seems ridiculous to me.

That's about right for what you're asking for.
Bearing bars are expensive. Bushing bars are cheaper and probably a better option since you're not Olympic lifting.

 

[dick brain]

100% the answer. Rucking for weight and/or speed will destroy you from the lumbar down unless you're a freak.
Would stay away from using proper plates if you sweat a lot. They can oxidize.
Smaller weightlifting plates are often the same diameter (or smaller) as armor plates. Way cheaper and more modular. Tactical fitness larping manufacturers like goruck and rogue sell weight plates made specifically for this, but they're expensive.

I already got the plates and a cheap chink pack (NcStar VISM GuardianPack©®™). The pack is fine but the front plate carrier felt like a cheap shitty bag so I bought a proper chink plate carrier with molle and padding and nigger rigged it together and now it's sick as fuck and I'm super excited to use it once the weather warms up. I don't really have anything to say I'm just really happy with how it turned out.

 

[Sultan Bin Jewstar]

I already got the plates and a cheap chink pack (NcStar VISM GuardianPack©®™). The pack is fine but the front plate carrier felt like a cheap shitty bag so I bought a proper chink plate carrier with molle and padding and nigger rigged it together and now it's sick as fuck and I'm super excited to use it once the weather warms up. I don't really have anything to say I'm just really happy with how it turned out.

So long as the plates stay in and the fit is good, no sense in playing "what if".
Way safer to trudge along in a carrier than with a pack.
Be ready to feel weird hip soreness- pigeon stretch will save you.
Biggest piece of advice if you're running with the carrier on- have good fit a layer that will prevent rub. It'll rub your nipples and pits raw.

 

[Pentex]

Didn't feel like doing a full workout today.

Settled on doing 10 reps 5 sets of power cleans (155).

 

[Sultan Bin Jewstar]

Didn't feel like doing a full workout today.

Settled on doing 10 reps 5 sets of power cleans (155).

Underrated post

 

[overweight]

we need to psyop josh to get in here
weight loss(why is weightloss not 1 word burger tards) is not enough
i want to see bodycam footage of josh caving in trannoid skulls in a pure self defense scenario

 

[Sultan Bin Jewstar]

we need to psyop josh to get in here
weight loss(why is weightloss not 1 word burger tards) is not enough
i want to see bodycam footage of josh caving in trannoid skulls in a pure self defense scenario

He's got ODD and has ample copium by way of keeping the forum up and the foundation.

The only way it would work is if nobody sent him superberries until he started getting swole.

 

[ilovecornsyrup]

I don't lift but I think this place could help because I'm trying to gain weight. I lose my appetite completely when I am stressed or busy and I'm used to just eating a big meal once a day. Apparently I've lost a lot of weight recently and didn't realize it until I did a double take in the mirror today and noticed that I look unhealthy.

Idk how I'm supposed to shove more calories inside me when I don't feel hungry. Should I start drinking soylent meal replacements like a good goy?

 

[Michael_Jordan_Peterson]

I don't lift but I think this place could help because I'm trying to gain weight. I lose my appetite completely when I am stressed or busy and I'm used to just eating a big meal once a day. Apparently I've lost a lot of weight recently and didn't realize it until I did a double take in the mirror today and noticed that I look unhealthy.

Idk how I'm supposed to shove more calories inside me when I don't feel hungry. Should I start drinking soylent meal replacements like a good goy?

One thing I will say is weightlifting/powerlifting will help you place alot more value on common sense good habits.
Getting sunlight, resting, sleeping enough, eating enough, eating the right food, supplementing with vitamins and teach you more about food.

I buy these met rx bars off amazon. The cookie crunch ones are delicious. One bar is like 1500 calories or something ridiculous, I have a hard time eating in one sitting. But if you're not worried about protein and just pure calories just eat anything.

easy cheat option is just take dbol, youll put on weight for sure.

 

[Sultan Bin Jewstar]

I don't lift but I think this place could help because I'm trying to gain weight.

Username does not track.

Getting sunlight, resting, sleeping enough, eating enough, eating the right food, supplementing with vitamins and teach you more about food.

The lift tism has to set in for this to be true, but I hope our boy takes it there.

One bar is like 1500 calories or something ridiculous, I have a hard time eating in one sitting.

410
On par with a whole milk protein shake with some yogurt.

I lose my appetite completely when I am stressed or busy and I'm used to just eating a big meal once a day.

You gotta make time for food, man.
Best luck I've had when I'm too busy to eat is prep stuff that can be eaten with a spoon. It won't give you 25 hours in a day, but burning one day on your weekend to make stew or something is more conducive to eating than realizing it's 7 pm and you haven't eaten.
If you can make time to lift, it'll help your appetite, but again- not gonna give you more time in a day.

 

[FedPostalService]

You gotta make time for food, man.
Best luck I've had when I'm too busy to eat is prep stuff that can be eaten with a spoon. It won't give you 25 hours in a day, but burning one day on your weekend to make stew or something is more conducive to eating than realizing it's 7 pm and you haven't eaten.

This! On a Sunday I batch cook 5-10 meals and stick them in the freezer. That way I’ve got a healthy high protein lunch I just take to microwave in work.

Nothing is more draining than not eating. I’ve been there, Kiwi bro. Now even if I’m super busy I’ve got a decent meal I can eat at my desk.

@ilovecornsyrup , you might want to start lifting as the first couple of proper weeks/months if you’re not eating you’ll be ravenously hungry if you’re not eating correctly and you won’t be able to skip meals.

 

[close]

Hit my rep target on squats yesterday. More weight next time.