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1 reply omitted. Click here to view.
Mobility, Stretching, and Self-Massage Resources:

MobilityWOD: A blog that focuses on maximizing mobility - also covers some self massage. Here is a great selection specifically for squats.

This article covers some essentials with a few references to MobilityWOD

Molding Mobility and Starting Stretching: Concise beginners guides to mobility & stretching.

Foam rolling the critical bodyparts

Make your own foam roller

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besides girls and general sexual attraction, what is there to lift for?

genuine question, not shitposting you guys
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45 year old here - wait till you see your friends have trouble walking up stairs and guys looking to go on disability in their early 50s for basically stuff related to not taking care of themselves.
>strength is useful in general
>increases test
>can be an effective way to treat depression
>also an exercise in self discipline
>it's simply enjoyable
>gives you a goal to strive for
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>what is there to lift for?
You forgot to mention how we can get gfs like this

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>tfw you're now lifting for revenge
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>>he thinks I just started
you did faggot
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>about to do a heavy set
>think of my ex before I go under the bar
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>tfw lift to make others jelly

Is this bad?
Ah I have no such reason for being /fit/. The only revenge I need is financial success. I am a poor fag and need to dig out of debt. It's a huge challenge and people in my life belittle my choices and mistakes. I want revenge too goddammit.

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What is your life like now? What's good about it? Where do you hope to be in 5 years?
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alright, thanks lad.
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I have no goal.
I'm studying physics just because I have to do something, but I'm too arrogant to study something easier. I hate working, did several jobs.
I never had a gf, lost my virginity at 21, and probably never gonna have sex again because I was raised conservatively and don't have the morals to pay for sex or go clubbing and those shit.
I'm slightly overweight, can't keep up the will to get to normal wait. My lifting routine isn't stable. I sometimes don't go to the gym for a week because I come home from university feeling like shit and I'm not able to get any motivation for lifting. Mainly because no girl ever showed interes in my except that one I fucked. I'm a crippling social autist.
All I do is trying to keep up with university, playing vidya and lifting without any real routine.

I don't even know what I want to do in life. I have no drive for anything. I wish I could have children and a family to be honest, but that probably won't happen.
All I want nowadays is seeing the world burn, that's why I drift further into nazi-ism everyday.
I'm probably moving in the next month to be with my gf. We've been dating a year long distance and I've talked to a lot of jobs out there. I'd like to make 70,000 by then and work on getting a house and have an 800 credit score. I'll probably be married with my gf by then if things go well. I've been in situations before where I thought I'd be married and had a great relationship but this girl and I have real plans and made a lot of strides together so I expect it to work out and she makes me so happy.

I also want my abs back. I drank too much last year when I finished grad school and got a belly for a bit. I've lost 20 pounds but need to do more and get 12% body fat or so. I'm like 16% now.

Right now I'm:

> 29
> 1 year to go to finish my bachelors in Accounting
> GPA is high/plus gaining experience working in accounting department at Uni
> Working out/losing weight/getting /fit/

In five years I'd like to be:

> Finished with my Masters in Accounting
> Have my CPA
> Be working in a Big Four Accounting firm
> Hopefully will have found some white religious woman to "settle down" with and start a family

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>what is cognitive dissonance

>never gonna have sex again because I was raised conservatively and don't have the morals to pay for sex or go clubbing and those shi
you're socially inept and probably a little autistic, dont blame other stuff
>I'm slightly overweight
you're overweight

>I don't even know what I want to do in life. I have no drive for anything. I wish I could have children and a family to be honest, but that probably won't happen.
You feel like shit and don't have any drive because you structured your life in that manner. If you actually put in some work in all fields of life and develop a healthy scheduled your mind will perceive your life like something that has worth.
Right now you're useless piece of complacent shit, your mind knows it, and it make sure you feel it.

Do tough intensive work, create new value in this world and your mood will follow

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let's have one of these. go
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Thanks, I started doing SL but found my legs were ballooning far too much compared to the rest of my body, and squats first just hindered the other lifts.

I hadn't really paid attention to the suggested progression in lvysaurs, just increased by 2.5kg each time I could like with other LPs.

I like the varying reps though, but GSLP only seems to have that with the AMRAP final sets
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I'm still dyel and can barely get over 1pl8 for anything. This is the program I've been doing for the last month (haven't missed a workout yet), and I think I want to give my biceps and chest some more love as they look underdeveloped to me. How can I add to this workout to hit my biceps and chest more? Just add another bench press somewhere? I don't know enough to not fuck up this routine by adding something in where I'm not supposed to.
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Is the modified 5/3/1 that OP posted better than this program?
>Press 1
3x5 ohp
5x5 bench
3x8 DB bench
Pushups and triceps

>Press 2
3x3 bench
5x3 push press
3x8 DB bench

>lower 1(for lack of a better word)
3x5 squat
3x10 Bulgarian lunges

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The varying reps on Ivysaurs only seem to be there because you're working the same muscles twice in one session at heavy weights, they don't really add anything to the program.

In GSLP, the AMRAP sets are there so you can test yourself and advance as fast as possible, to take advantage of the nonlinearity of strength gains. Ivysaurs does this way suboptimally.

I can see why you like Ivysaurs, it does look kinda fun, but it's not for any good reason (that I can see) and you'd get better results (and less tricep fatigue) on GSLP.

Ok guys I'm thinking of becoming a pussy and not doing squats and deadlifts ever again. My reasoning is that the cons outweigh the pros. I don't wan't a herniated disc and I don't care if my legs aren't huge. My concern arised after I decided to google squat herniated disc and I get so many fucking results the fact is that having such a heavy load on top of the spine is risky imo and for what?
Instead I'm thinking trap bar deadlift, sled push, farmers walk, db bulgarian split squat, db deficit reverse lunge, db single leg rdl, barbell hip thrust, glute ham raises, kettleball swing, sprints and box jumps. Thoughts?
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So you want to replace two compound lifts with over 10 gay isolation exercises because you're scared of what might happen if you lift with shit form

Get out and get under the bar
>i don't care if my legs are huge
>gonna do like 20 leg exercises
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>trap bar deadlift, sled push, farmers walk, db bulgarian split squat, db deficit reverse lunge, db single leg rdl, barbell hip thrust, glute ham raises, kettleball swing, sprints and box jumps

Guys, is this body achievable naturally? What should I focus on?
Yes, just google the helium method.
That's definitely nattyable. It looks like bench bench bench
The beard does not look natty.
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Who is /fat/ for? Fat members of /fit/ who want
>Lose weight
>Get a more /fit/ body by lifting weights
Here we ask others for advice and give moral support to one another if you are too weak to survive solo. We all know losing weight when you are fat is easy if you just reduce calorie intake, literally piece of cake. At the end of the day this is a support general whose goal is to help and motivate the chubby channers who need to lose weight for a number of reason. Please be warned that there are some chronic idiots who post in this general giving horrible advice to troll or to reassure their extremist autism works for themselves, don't bother, always remember calorie intake, if it is lesser than how many calories your body burns you'll be fine.
And remember, if you are a loser when fat you'll still be a loser if you are thin, your weight isn't the problem.

>Even though it is easier to ask, ignore the read the sticky fags
>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy(Gonna need waist/neck measurements)
>Calculate your TDEE (Total Daily Energy Expenditure)
If you eat 500 less than that daily you lose weight, can go lower but never very low

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I'm 24 and fat all my life too, got down to 220 from 300. You can make it, my first advice is to cut out soda and have only diet, if you drink soda that is a huge part of the problem. Cut down on things at first, take it slow and track your calories. At 260 you can lose a decent amount of weight as a big guy.

I didn't exercise at all until I hit around 240, diet is 90% of the weight loss. Don't worry about the excess skin at 19 it should still be elastic, but it's really just a random chance. At worst it's still better to look good clothed than look fat all the time.

Now don't be a bitch and actually follow up with the diet changes, calorie tracking and what have you. You're not going to make it unless you start taking it seriously. Wish I'd dieted at 19, by now I'd probably look decent.
hey man, 24 here too

I'm around 230 now down from 280, i'm almost scared to keep losing from fear of excess

I second that no fizzy drinks helped a LOT though, I have no idea why I ever drank that shit
Good on you mate. I wouldn't worry about excess, I think you'd see the signs of it by now at your weight, like loose/saggy skin or stretch marks. Feel pretty sorry for those who get this badly, but one day maybe they could afford surgery if it really affects them.

Fizzy drinks must've been a good 1/4 or 1/3 of my total calories back then. I'd get 2-3 bottles of coke a week and drink it all myself. When I got off that is when my lifestyle change really began. But at the start it was really rickety given that I had nothing but some online friend in America to talk about this with, and looking at stuff online. But I'm making it.

>early on in the diet, first weeks
>why aren't I losing weight? I'm only eating burger and chips with tons of cheese!
>then I looked up calories, realized I was being an idiot and it changed my life
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Fizzy drinks screwed me too, guys.

236lb was my max back October.

200.4lb on the scale this morning.

I stalled at 205-210 around Jan-March, but most importantly I wasn't gaining.

My original goal was 200lb. Gonna move the goalposts to 182lb and 13 stone. I would imagine this will allow me into a 34 jean which I purchased in 2013. Then I am going to start running/rowing/cycling and maybe starting weight lifting when I move into my next flat so I can get an extra room for a rack and my rower.

My diet is going to consist of.

3 small eggs with fried onions and a squirt of Sriracha.
Half can/ full can of tuna in wrap with greens mayo, and a Squirt Of Sriracha.
Chicken breast grilled and drained + fried onions/mushrooms/peppers with a SOS

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Make /owg/ great again

Everyday until you like it

We discord now

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It's the first owg in a while. People ought to be curious. Stop being cynic

Not a lot unless you're supplementing accesories like rows, presses and volume squats.

But doing this will also make it harder to recover and most coaches will discourage it since it distracts from getting better at the competition movements.

Unless you're on gear like the top elite athletes then you can birdybuild as much as you want.
I really get a cancer everytime someone asks about aesthetics / strength base / self-made fuck around program

Picking the weight up and then lowering it down above your knees / under your knees etc.

Tbh i'd like to know why there is not any hang work. Its important because it's easier to lower the barbell straight down (teaching the right positions) and pull it straight up the same path that you lowered it down --> you lern the tech easier.

Hang work also lets you focus more on the second pull and pull under. Its easy to fuck up both of those, and its much easier when you add the first pull to it. But when you understand how the second and third pull feels, its easier to see when you fuck the first pull when doing the full exercise.

Most coaches program the lifts based on your weaknesses / what you need to improve. You can't do this if you make a general program for fuck-around beginners.

There are so many exercises that most of the beginners should be doing instead of the full lifts, squats and pulls. They might be boring tech work, but that's how you learn the fucking lifts..
>There are so many exercises that most of the beginners should be doing instead of the full lifts
For example?
I can sprint faster now, also know I can throw a much harder punch


Rule :
last xx = +0.2% extra for marine
last xxx =+ 0.8% for marine

only 1 roll per anon .

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>wanting a female leader
top kuks
i agree, unfortunately the alternative is a genderswapped Merkel.
fuck that, reroll
go outside,and look around. calling everyone alt right like pls

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Title. I live in a bad neighborhood and the only gym nearby is a planetfitness.

It was (kinda) perfect, I can go on my way to work in the morning, or when I'm coming back from work. Thing is, it got shot up a couple days ago. I don't feel safe going there anymore, and there are no nearby gyms. I do not own a car so just "going to a further one" isn't an option.

What do I do? Risk my gains or risk my life? What would you do?
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It's actually estimated that over 100,000 times a year someone defends themselves with a gun.
Just asked google did a shooting happen at a planet fitness and got no hits back. What whackjob goes and does that outside of a Planet Fitness with all their security cameras and police everywhere. Now people wonder why I tend to avoid where the minorities tend to congregate and got a license necessary to carry to begin with.
I'm sorry I said look at the article not the political leanings of the website bro. I could care less what they want.

The point of the article is that a bad guy with a gun as a threat can be eliminated by a good guy with a gun.
>live in bad area
>go to gym that gets shot up
>don't own a car
>go to planet fitness

Finding a new gym is the least of your worries
OP why wouldnt you post a link to the news story
Were you there?

Justin Trudeau needs to tighten things up over in Canada though. Aren't guns outlawed up there anyway?

/plg/- Powerlifting general

For powerlifting and powerlifting related discussion

Good luck Fat Retard
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Kill it lad.
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Poutine pls stay
do you guys actually do the power cleans/snatches in texas memethod?
no lol, sometimes wednesdays become the clean and jerk day
Will you stick around more tho? Would be cool.

I dodn't see an sqt so I figured since my question was stupid, I could incormporate other stupid questions in this thread as well,

So I recently joined a gym like 10 days ago, and all I am doing now is a warm-up streaching routine and 30 pushups/20 attempt at pull ups

The trainer guy says I gotta do this until I can do 50 proper push ups, and hasn't said anything about cardio or running etc

I am 21 and skinny but that doesn't mean no unnecessary fat, I tried looking around the interwebz but almost all info is either for advanced or mumbo jumbo, I don't even get half the words.

So my question is, should I start lifting and if yes what work out's would be ideal for a skinny dude, I got a dumble lying around at home and I can probably create some weights with bag and books, also what about cardio?

Any new friend advice is welcome

>pic unrelated
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>does that much affect my hormones somehow
good on you for asking the question. the only way to really answer it is to quit for a week and see how you feel. if you feel like dogshit then you are dependent on it and maybe should consume it less often
Thanks, so I calculated
Protein = 120(1/lb weight) grams = 478 cal
Fat = 46 grams = 415 cal (25% of total cal)
Carb = 470 grams = 1877 cal (remaining cal)

Total cal = 2770 cal

This is for underweight and gaining
the SL 5x5 program specfically starts with the bar (plus a bit for DL and such). there are some great reasons for this, you avoid the trial and error that you're talking about, and you learn the proper form and make CNS gains. Plus you add steady weight each workout. I had a good experience following that program, ended up with better form than all the retards in my gym but thats not saying much
Alright, I'll wait a while and see. I hope I don't have to leave her, she's one of very few girls I've had feelings for.
Somethings weird with your math. If 2700 some is yiur total theb 415 is not 25%. Regardless, add more fat, 50g is like a minimum to not have weird hormonal side effects. If its for gaining then really it will depend on what you can manage to pound down and the macros dont matter as much. Ignore what i said about added sugar, you're gonna have to abuse sugar. Just lift hard and dont get the beetus

Fat People Hate:

Just plateau'd so I gotta make myself feel better by making fun of fatties. Plus I saw this one on tinder.
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Wait until you've made it and your long term boyfriend/girlfriend can't keep up.
and here i reply to tell you that your logic doesn't hold. and you'll think that i must care about you and what you do. i dont have the image but you've seen the one with
>fuck off retard
>HAHA i was only pretending
that's the same logic you're using here
Do they still play RIoT Rich everywhere on Friday?
>Sitting alone double fisting two, sugary coffee drinks in front of a shitty looking house
This is really depressing
There's a guy that lives near me that looks about the same age as me, 25, and I always see him sitting on his porch smoking and drinking a big gulp when I'm biking or running through the neighborhood. He's easily 400+ lbs.

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am i the only one who has no respect for steroid users at all?
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GNC, duh
i know this is a meme but my source was the guy who ran the supplements store at the mall in my town. Too bad he went out of business and got deported back to Afghanistan
Ask the roiding guy at your gym, did this unironically
It makes sense, as it brings your market closer to you. Like selling pot out of a pizza shop.
I'd definitely rather have a nice ottermode natty physique than be one of the veiny roid monkeys I see in the gym who eat 4000 calories worth of chicken per day.

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