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[J Tourettes]

Get your toes pointing straight forward brah.

 

[The Last Wizard]

I've got a friend who wants to lose weight, she's like around 230 lbs (don't know the exact as she wont tell me).

She doesn't have a gym membership so she'd strictly be working out at home so what's some goo exercises for her to do?

 

[MjFrancis]

Bealost, find someone in person to give you a form check if you can. Or do post the whole video at the very least. But preferably the former.

I'm not an expert squatter, but some of shira's statements seem radical. As has already been pointed out. Calling squatting a waste of time if his foot angle is about sixty degrees (I assume this was total distance between each foot, as there's no way each foot held a sixty degree angle if his knees were tracking his feet)? And while you answered his question, you neglected to give credentials. Which really is why I don't give advice on squatting or respond to form checks on them, barring some egregious error on part of the lifter.

 

[J Tourettes]

I've got a friend who wants to lose weight, she's like around 230 lbs (don't know the exact as she wont tell me).

She doesn't have a gym membership so she'd strictly be working out at home so what's some goo exercises for her to do?

Losing weight is 90% diet so she'd need to get that in order more than anything else, although lifting as well would be beneficial.

 

[Luscious LeftFoot]

Even this kid knows how

Holy crap, that kids in danger!!!!

 

[Bealost]

Even this kid knows how

We all wish we could squat that deep!

 

[Bealost]

I've got a friend who wants to lose weight, she's like around 230 lbs (don't know the exact as she wont tell me).

She doesn't have a gym membership so she'd strictly be working out at home so what's some goo exercises for her to do?

well working up to the usual body weight stuff is always a good start.

A lot of women have trouble with things like pushups and chinups. A good goal would be to get to sets of 10 pushups, and 4 chinups. Body weight squats are also a good place to start, once they are easy (it wont take long) she can buy a dumb bell and do some goblet squats.

bodyweightstuff.jpg

There's a link to infographic I came across showing progression for different body weight exercises. Its huge so I don't want to link it directly here.

 

[Leunam]

• Age: 24
• Height: 5'-5"
• Weight: 193
• Goal: Weight loss first, then build muscle
• Current Training Schedule: Every day/night except Tuesday and Thursday
• Current Training Equipment Available: Bicycle, jump rope, punching bag
• Comments: I've never enjoyed jogging, so I will try almost any other form of cardio first.

I've looked into bodyweight training and I've decided that this is the direction I want to take, at least for a few months. Thanks to suggestions from MjFrancis, I will be ordering (re-ordering, really) Convict Conditioning and Convict Conditioning 2. For now, what I really need help with is figuring out what I should do as far as a schedule goes. I like the beginner routines in the OP, but I'm not sure how I would translate those exercises and sets/reps when I'm only using my own bodyweight.

I may also need help with my diet, but I think I've got a good idea of what I need to do there so I won't bother asking questions about that just yet.

I'm looking forward to sharing whatever progress I have with the rest of you. I feel like now is a good time to get started on this as this year has been very important to me since I've done a lot to change my life around, in health and with school. This is another step in that process.

EDIT: Great timing Bealost!

 

[shira]

Bealost, find someone in person to give you a form check if you can. Or do post the whole video at the very least. But preferably the former.

I'm not an expert squatter, but some of shira's statements seem radical. As has already been pointed out. Calling squatting a waste of time if his foot angle is about sixty degrees (I assume this was total distance between each foot, as there's no way each foot held a sixty degree angle if his knees were tracking his feet)? And while you answered his question, you neglected to give credentials. Which really is why I don't give advice on squatting or respond to form checks on them, barring some egregious error on part of the lifter.

Me? Its just basic biomechanics. Like if you do a biceps curl at 0, 45, 90 degrees. Its all different muscle groups. Same with squats.

I think a true squat is feet forward which most people can not do, except little kids. Therefore, they go 45-75 degrees to recruit more muscles to compensate. I'm pretty sure you can't do a full 180 turnout either unless you a professional ballerina, or a little kid. If I'm wrong shoot me.

 

[parrotbeak]

Me? Its just basic biomechanics. Like if you do a biceps curl at 0, 45, 90 degrees. Its all different muscle groups. Same with squats.

I think a true squat is feet forward which most people can not do, except little kids. Therefore, they go 45-75 degrees to recruit more muscles to compensate. I'm pretty sure you can't do a full 180 turnout either unless you a professional ballerina, or a little kid. If I'm wrong shoot me.

It's one thing to sit in a squat position with feet forward; it's another to do reps, especially with weights. Are you doing weighted or body squat reps with feet forward? If so, how long have you been doing them and how are your knees holding up?

 

[MjFrancis]

A biceps curl at whatever degree is still a biceps curl. There is a difference emphasis on the muscles, but the significance isn't so different that we don't call it a biceps curl.

http://www.cathletics.com/articles/article.php?articleID=113

Quick google search and this was my first result. No mention of true squats or the implicated brother in this duality you cooked up, this fabled "false squat." Good conversation on the pros and cons of feet straight or feet angled while squatting, though.

I don't know, it's fine if you want to call one particular squat the true squat, but if you're digging so deep into semantics that you resort to this, I don't know what to tell you shira.

 

[oxrock]

A fellow gaffer fitness enthusiast got me to start using fitocracy and I was wondering if anyone else was trying this. So far we're just following each other but I think this is something that would be more supportive with a group encouraging each other. In other words I need people patting my back when I'm working my ass off! I'll reciprocate the ass slapping, I promise. =p

For those of you who may not be familiar with fitocracy, think of it kind of like facebook but with a focus on working out. You input your physical activities for the day and it gives you experience points that go towards your level. It's just a silly reward system meant to encourage healthier living. Operant conditioning put to work towards good for once!

Here's the LINK to the site to sign up.
My user name is oxrock.

 

[J Tourettes]

A fellow gaffer fitness enthusiast got me to start using fitocracy and I was wondering if anyone else was trying this. So far we're just following each other but I think this is something that would be more supportive with a group encouraging each other. In other words I need people patting my back when I'm working my ass off! I'll reciprocate the ass slapping, I promise. =p

For those of you who may not be familiar with fitocracy, think of it kind of like facebook but with a focus on working out. You input your physical activities for the day and it gives you experience points that go towards your level. It's just a silly reward system meant to encourage healthier living. Operant conditioning put to work towards good for once!

Here's the LINK to the site to sign up.
My user name is oxrock.

There are quite a few of us on there now as a fair few invites have been given out in this thread for the past few days. There's even a neogaf group.

I'll give you a follow now and would mightily appreciate a few props to get the first prop achievement

I'm SDC on there.

 

[parrotbeak]

Thanks for posting that article, Mj. I hadn't seen that KStarr video, although I've heard him mention forward facing feet in squats in other videos. I get what he is saying but I think I agree more with the Greg Everett article. Makes sense to practice both separately if you need to be jumping. And KStarr's focus is athletes. Most people don't have need to jump much.

I would be more convinced if I saw some testimonies from strength coaches and others who see a lot of squats first hand and over years to see the cumulative effects.

 

[MjFrancis]

Your welcome.

It's kind of a cool website, with a lot of pretty useful things to say. I may just bookmark it, even if Oly weightlifting isn't my bag. I have a few other Olympic weightlifting sites bookmarked, if only because I scrounge the whole internet for even semi-relevant fitness info.

 

[X-Frame]

Has Fitocracy added more exercises yet?

I logged 1 workout a month or two ago and half of my exercises are not listed so I never went back.

 

[oxrock]

Has Fitocracy added more exercises yet?

I logged 1 workout a month or two ago and half of my exercises are not listed so I never went back.

I run into that problem sometimes, I generally pick an exercise from the list that works the same muscle group and the write in the comment section what actually took place.

 

[Cheeto]

Has Fitocracy added more exercises yet?

I logged 1 workout a month or two ago and half of my exercises are not listed so I never went back.

I have that problem too because I do a lot of outdoor workouts... that and I forget to log a lot when I do happen to get to a gym.

 

[sixteen-bit]

Has Fitocracy added more exercises yet?

I logged 1 workout a month or two ago and half of my exercises are not listed so I never went back.

Have you submitted the exercises?

 

[shira]

A biceps curl at whatever degree is still a biceps curl. There is a difference emphasis on the muscles, but the significance isn't so different that we don't call it a biceps curl.

http://www.cathletics.com/articles/article.php?articleID=113

Quick google search and this was my first result. No mention of true squats or the implicated brother in this duality you cooked up, this fabled "false squat." Good conversation on the pros and cons of feet straight or feet angled while squatting, though.

I don't know, it's fine if you want to call one particular squat the true squat, but if you're digging so deep into semantics that you resort to this, I don't know what to tell you shira.

If you could squat properly with straight toes you would do it. I take it you can't?

NCSA is pretty much the best training certification you can get. The author Greg Evertt is certified by them, but well he is free to have his own opinion and you can believe who you want.

I think the child squatting pic is all the evidence you need.

 

[J Tourettes]

Has Fitocracy added more exercises yet?

I logged 1 workout a month or two ago and half of my exercises are not listed so I never went back.

They do always seem to be adding more and if it's not there you can submit it in theforum.

 

[Cheeto]

If you could squat properly with straight toes you would do it. I take it you can't?

NCSA is pretty much the best training certification you can get. The author Greg Evertt is certified by them, but well he is free to have his own opinion and you can believe who you want.

I think the child squatting pic is all the evidence you need.

I can post toddler squats where their feet aren't straight if you want... honestly I don't believe it makes as much difference as you think it does. I believe distance between your feet does more to alter muscle activation than feet angle.

 

[shira]

I can post toddler squats where their feet aren't straight if you want... honestly I don't believe it makes as much difference as you think it does. I believe distance between your feet does more to alter muscle activation than feet angle.

Actually an GAF picture of straight toed squats might be interesting. It is pretty hard.

 

[Bealost]

If you could squat properly with straight toes you would do it. I take it you can't?

NCSA is pretty much the best training certification you can get. The author Greg Evertt is certified by them, but well he is free to have his own opinion and you can believe who you want.

I think the child squatting pic is all the evidence you need.

The question is not whether or not we CAN do it. Anyone could do it with enough training and mobility work. The question becomes SHOULD we do it?

The anecdotal evidence of millions of professional lifters, that squat nearly every day without chronic injury, says that we should be squatting with our toes pointed out at about 30 degrees.

It sounds like the main reason that Kelly Starrett is arguing for toes forward is that it can act as sort of a safety net for failed movements because it helps prevent excessive valgus movement (valgus movement is the term they were using to describe in inward rotation of the knee independent of the feet and hips).
His argument is basically that we should squat that way so that when we (as athletes) are doing other movements like jumping or landing we don't default to a toes out stance because we are more likely to be injured.

I'm going to keep squatting toes out because that is what every article I have ever read or video I have ever seen on the subject (aside from the one linked above) has told me to do. Along with the millions of people who do it regularly without injury.

I'm just stating the argument made here so we can all understand whats being discussed. Ironically this information was brought to my attention in the post of someone arguing FOR a toes out stance.

Unfortunately, while I'm not going to disagree with a lot of what Kelly said because I can take it on his word that toes forward is a better position for the knee in sports (he mentioned volleyball and football specifically). I'm going to disagree with him about squatting with toes forward because the only evidence I have seen so far supporting that fact is 1: a video of a guy squatting close to half of a ton and injuring his knee when he fails (and there's nothing to say he wouldn't have if his toes were indeed forward) and 2: a picture of a 1 year old squatting with his toes forward.

 

[Bealost]

Actually an GAF picture of straight toed squats might be interesting. It is pretty hard.

Hard but doable. To me that doesn't look like a better position for the knee, but maybe I'm wrong.

 

[Price Dalton]

Starrett actually recommends toes turned out 8-10 degrees for weighted squats (which is still pretty close to straight forward), but that you should be able to sit comfortably in an unweighted squat with toes pointed forward.

 

[MjFrancis]

If you could squat properly with straight toes you would do it. I take it you can't?

Shira, if you really care, I barbell squat toes pointed out 10 - 15 degrees and I squat with toes pointed straight ahead when doing pistol squats. Your assertion that I am unable to is consequently incorrect.

he is free to have his own opinion and you can believe who you want.

I tend to side with Greg. I like the cut of his jib.

I think the child squatting pic is all the evidence you need.

So, in the blue corner, we have Greg Everett. In the red corner, we have a picture of a toddler squatting with his toes forward. Touch gloves, let's keep this clean people! Ready... FIGHT!


But seriously, I'm dropping it now. We disagree on foot position when it comes to the barbell back squat. I thought Bealost may have been within the parameters of what may be known as the Olympic squat. I posted a link to expand the discussion. There was disagreement about your assertions that you didn't help us understand, and that's that, really.

 

[X-Frame]

A session of hill sprints (well, more like 50m incline sprints) completely demolished some right adductor tightness I've experienced when walking for the past 6 months.

So weird. I can't even reproduce it if I tried. No clue what it was, but it's gone as of 2 days ago.

You never know when an exercise can just heal you.

 

[parrotbeak]

Cool. Ya, I have been sick for the past week and have lots of tightness and some back pain right now. I think I'm due for some hill sprints tomorrow. I went to the gym to just lift light but that didn't really do much for me.

 

[Enco]

First day in a real gym (used to home gym). Short session but it went fine.

One guy accidentally clanged the weights together using a machine because he failed his final rep and some asshole(s) laughed. Fucking assholes.

 

[cuevas. PhD.]

First day in a real gym (used to home gym). Short session but it went fine.

One guy accidentally clanged the weights together using a machine because he failed his final rep and some asshole(s) laughed. Fucking assholes.

If you drop your weights you add an inch to your dick.

 

[oxrock]

I'm by no means an expert however, don't professionals use bumper plates to allow them to just drop weights? Dropping weights therefor becomes manly and makes you look like you know what you're doing!

On a serious note, making fun of anyone at the gym is totally bogus. Everyone there is at least putting in the effort to better themselves. Take your fucking chuckles to the walmart wildlife center.

 

[reilo]

I'm by no means an expert however, don't professionals use bumper plates to allow them to just drop weights? Dropping weights therefor becomes manly and makes you look like you know what you're doing!

On a serious note, making fun of anyone at the gym is totally bogus. Everyone there is at least putting in the effort to better themselves. Take your fucking chuckles to the walmart wildlife center.

Yep. Gyms with bumper plates and hard-rubber floors are the way to go. They just happen to be far and few inbetween, and if they are available, they tend to cost more for membership.

 

[X-Frame]

I'm pretty sure you'll see those doing olympic lifts dropping the weights often because they're doing concentric-only training. That allows them to substantially increase their volume without inhibiting recovery from the eccentric (downward) portion of olympic lifts.

However, as you both noted they use bumper plates on a platform -- not the plates used in most commercial gyms that sound like cannons go off whenever they're dropped.

 

[Cheeto]

I'm by no means an expert however, don't professionals use bumper plates to allow them to just drop weights? Dropping weights therefor becomes manly and makes you look like you know what you're doing!

On a serious note, making fun of anyone at the gym is totally bogus. Everyone there is at least putting in the effort to better themselves. Take your fucking chuckles to the walmart wildlife center.

Sorry, I reserve the right to laugh at people curling in the power rack

 

[kehs]

Sorry, I reserve the right to laugh at people curling in the power rack

Strong range and negative exercise are excellent muscle gainers and require a spotter or a rack.

 

[Cudder]

Going to the gym with the gf tonight, first time ever we've gone together. Gonna show her the ropes I suppose.

Spoiler

her in yoga pants mmmmmm

 

[Brolic Gaoler]

Monday I'll be trying 300lbs 5 sets of 5. Last Monday I did 295 3 sets of 5 then 2 sets of 4 and finished off with 300 at 1 set of 3

I'll be content if I do 300 the same as I did 295, but glad I'm getting up there with substantial weight and rep.

I'm thinking my 1rm may be finally approaching 400lbs. Need to figure a day to check it again.

 

[Munin]

Is it possible that some people just have quickly atrophying muscles or a metabolism not made for gains? I dunno. I have been going to the gym since February now. I gained 10kg in that timespan. I am a slim guy and hard gainer. I went from 60kg in Feb to 71kg now. I look decently lean and athletic but not muscular. Considering the effort I put in, that doesn't seem enough progress.


Since about May my lifts are stagnating. I do a routine that goes Chest/Tricep day, Back/Bicep day, Leg/Shoulder day, rest day, repeat. But though I can see aesthetic improvements at the end of such a 3-day-period, it always feels like that during the rest day my muscles simply reset and on the next day, I am back to square one.

I do not know how I can break this cycle. I suppose I might not be eating enough - I eat well in any case, usually chicken, mixed rice, other meats to complement, a litre of whole milk a day, 1-2 protein shakes a day (at least always one after a workout). In terms of sheer caloric quantity though I currently eat to maintain simply because I have to save a bit of money for studying next year. So doing more than 3000 calories, I dunno how I can do that. But does being able to gain muscle really depend on your wallet in the end? :/ or is it my routine?

I would appreciate any suggestions, I really feel stuck and frustrated.

 

[Dysun]

If you bring your headphones to the gym you can ignore every thing besides what your doing. It's fabulous

You can also grunt and throw shit around if thats your thing and you wouldnt know anyone cared

 

[cuevas. PhD.]

Is it possible that some people just have quickly atrophying muscles or a metabolism not made for gains? I dunno. I have been going to the gym since February now. I gained 10kg in that timespan. I am a slim guy and hard gainer. I went from 60kg in Feb to 71kg now. I look decently lean and athletic but not muscular. Considering the effort I put in, that doesn't seem enough progress.


Since about May my lifts are stagnating. I do a routine that goes Chest/Tricep day, Back/Bicep day, Leg/Shoulder day, rest day, repeat. But though I can see aesthetic improvements at the end of such a 3-day-period, it always feels like that during the rest day my muscles simply reset and on the next day, I am back to square one.

I do not know how I can break this cycle. I suppose I might not be eating enough - I eat well in any case, usually chicken, mixed rice, other meats to complement, a litre of whole milk a day, 1-2 protein shakes a day (at least always one after a workout). In terms of sheer caloric quantity though I currently eat to maintain simply because I have to save a bit of money for studying next year. So doing more than 3000 calories, I dunno how I can do that. But does being able to gain muscle really depend on your wallet in the end? :/ or is it my routine?

I would appreciate any suggestions, I really feel stuck and frustrated.

You may need to eat more and possibly change your routine up.

 

[kehs]

Is it possible that some people just have quickly atrophying muscles or a metabolism not made for gains? I dunno. I have been going to the gym since February now. I gained 10kg in that timespan. I am a slim guy and hard gainer. I went from 60kg in Feb to 71kg now. I look decently lean and athletic but not muscular. Considering the effort I put in, that doesn't seem enough progress.


Since about May my lifts are stagnating. I do a routine that goes Chest/Tricep day, Back/Bicep day, Leg/Shoulder day, rest day, repeat. But though I can see aesthetic improvements at the end of such a 3-day-period, it always feels like that during the rest day my muscles simply reset and on the next day, I am back to square one.

I do not know how I can break this cycle. I suppose I might not be eating enough - I eat well in any case, usually chicken, mixed rice, other meats to complement, a litre of whole milk a day, 1-2 protein shakes a day (at least always one after a workout). In terms of sheer caloric quantity though I currently eat to maintain simply because I have to save a bit of money for studying next year. So doing more than 3000 calories, I dunno how I can do that. But does being able to gain muscle really depend on your wallet in the end? :/ or is it my routine?

I would appreciate any suggestions, I really feel stuck and frustrated.

How are you tracking progress?

If it's only by "Look at dem biceps", that's not a good measure.

Keeps logs of your sessions, and see if you're lifting more/less/the same.

Muscles go through cycles of gaining in density and/or volume. The same gains for a muscle can be made through density gains and volumes gains and have wildly different visual effects. So go back to keeping track of what your lifting.

 

[parrotbeak]

Monday I'll be trying 300lbs 5 sets of 5. Last Monday I did 295 3 sets of 5 then 2 sets of 4 and finished off with 300 at 1 set of 3

I'll be content if I do 300 the same as I did 295, but glad I'm getting up there with substantial weight and rep.

I'm thinking my 1rm may be finally approaching 400lbs. Need to figure a day to check it again.

Nice. Bench?

 

[Brolic Gaoler]

Nice. Bench?

Yep, thought I added that in there, my bad.

Today I'm doing shoulders again.

I'm back up to 5 sets of 5 185 standing press.

I love shoulder days.

 

[J Tourettes]

Is it possible that some people just have quickly atrophying muscles or a metabolism not made for gains? I dunno. I have been going to the gym since February now. I gained 10kg in that timespan. I am a slim guy and hard gainer. I went from 60kg in Feb to 71kg now. I look decently lean and athletic but not muscular. Considering the effort I put in, that doesn't seem enough progress.


Since about May my lifts are stagnating. I do a routine that goes Chest/Tricep day, Back/Bicep day, Leg/Shoulder day, rest day, repeat. But though I can see aesthetic improvements at the end of such a 3-day-period, it always feels like that during the rest day my muscles simply reset and on the next day, I am back to square one.

I do not know how I can break this cycle. I suppose I might not be eating enough - I eat well in any case, usually chicken, mixed rice, other meats to complement, a litre of whole milk a day, 1-2 protein shakes a day (at least always one after a workout). In terms of sheer caloric quantity though I currently eat to maintain simply because I have to save a bit of money for studying next year. So doing more than 3000 calories, I dunno how I can do that. But does being able to gain muscle really depend on your wallet in the end? :/ or is it my routine?

I would appreciate any suggestions, I really feel stuck and frustrated.

Is there any reason that you're splitting your days like that and only having one days rest? Have you tried the routine in the op or any other variation of ss or stronglifts?

 

[DAVIDHUXLEY]

I've got a friend who wants to lose weight, she's like around 230 lbs (don't know the exact as she wont tell me).

She doesn't have a gym membership so she'd strictly be working out at home so what's some goo exercises for her to do?

Cardio, cardio, cardio, and then some more cardio.

 

[X-Frame]

Cardio, cardio, cardio, and then some more cardio.

I think that's a slippery slope. A greater understanding of healthy eating would be much more beneficial and not nearly as stressful.

Those obese and even overweight have no business doing hours of cardio. Not necessary.

 

[Munin]

Is there any reason that you're splitting your days like that and only having one days rest? Have you tried the routine in the op or any other variation of ss or stronglifts?

One day rest seems enough for me. I often tend to add another day anyway.

I also have the strange issue where all of my lifts (though I did make some fair progress so imagine where I came from...) seem awfully low in comparison to other beginners / intermediate beginners. I'm about 5'10'', as I mentioned about 71kg/155 lbs (?). My current bench press is for example hovering around 80-90lbs. Standing overhead press, 50-60lbs. Deadlifts usually 90lbs. Barbell bicep curls 50-60lbs. I don't know if those numbers are below average for my size - when I go to the gym, I don't get that feeling (though this is Asia..), though when I read in this thread, I do. I think my chest in particular is weak because of a surgery 3 years ago. Before I started lifting, I did zero sports since elementary school, so that may all factor into that.

I am also having issues taking squats seriously, because the sensation of leg muscle exhaustion feels so terrible and unbearable to me that I have trouble putting myself under good stress there (don't know if anyone knows what I mean, it just feels -worse- in your legs than in any other body part).

Anyway, I hit those numbers roughly in June, then had to take a break for 3 weeks due to traveling, when I got back it felt as if I had instantly lost significant progress and I had to regain those numbers over a course of 2-3 weeks again. I don't know if it is normal, again it just seems my muscles instantly suffer from immediate strength/size loss. So now I have been in the same place for a couple months. I admittedly was on good track in July I think when I ate like a madman, but then scaled back on that as I didn't wanna get too fat, beach body and all....and currently I can't really afford to go 4000+ calories or whatever (which Rippletoe apparently seems to require for Starting Strength, I recall some quote that went like "either you eat that much or you are not doing it right").

I would be happy to change my routine, but I am not sure what would suit me. In all honesty feeling already so paranoid about losing any gains I would fear that changing my current routine would lead to another degradation, but I think it's all getting to me too much (which happens when you are skinny as fuck your whole life with severe body image issues).

Appreciate any help, suggestions and so on.

Here's a quick webcam shot if that helps or whatever:

http://i.imgur.com/59p2x.jpg

Can also post my exact routine if it helps.

 

[Brolic Gaoler]

I think that's a slippery slope. A greater understanding of healthy eating would be much more beneficial and not nearly as stressful.

Those obese and even overweight have no business doing hours of cardio. Not necessary.

Yeah, but do they want "real results?"

 

[Brolic Gaoler]

So, I'm doing my press today, and I see some tall skinny kid go over to the smith machine and load up 6 plates and bring a fully raised bench over to it.

I'm sitting here doing the math in my head 6 plates, 10 lb bar, that's 280 lbs.

My immediate thought was, this kid has lost his god damned mind, but then I think, hey, he might be able to do it, I can't be an asshole and think just because he looks small that he can't lift big. Even if I'm the size I am and am only doing 185 5x5 (standing, freeweight).

I just keep my eye on him anyway.

This kid doesn't even unhook the weight. He sits under it, pushes it up then lets it back down. Literally only pushing it up about 1cm. I'm thinking he's doing some kind of shrug or whatever, but it's becoming clear he may not know wtf he's doing in the gym.

He does that about 5 times and only for one "set" if you want to call it that.

Then he walks over to the dumb bells, picks up the 120lbs weights, backs up, looks in the mirror, then puts them back and leaves the gym.

The fuck?