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Reminder to quit powerlifting. You probably dont even like it.
>>
I still like it enough to continue for a while.
>>
>>48296988
But it's so fun
>>
In for stop looking around like a dork when you make a deadlift
>>
105kg bench AMRAP on Sunday. Hoping to hit 9 reps. That would put me just a few kg away from 140kg estimated.
>>
>>48296988
Hurry home garagebro! Your mom made you an extra serving of baloney-mayonnaise casserole!
>>
>>48297046
Competing makes me want to scratch my eyes out. So much sitting and waiting. It makes golf seem like a rush.
>>
fuck off, finally I found something that I can fail at for lack of talent, not lack of motivation

unrelated
>gym has uber-chad
>aesthetic as fuck, 6'2 and what I presume are 185lbs@11ish%
>long flowing mane, booming thunderous voice
>incline benches 3.5pl8, curls 40kg dbs for 800 reps
>find out through mutual acquaintance that he a) was approached by the local pl team begging to join them and told them to get fucked in that wording and b) IS IN HIS 4TH YEAR OF HIGHSCHOOL
whatever they put in the water that makes the frogs gay seems to benefit him
>>
Saw some massive chink in a stringer doing 110kg deadlifts for like 5 reps and 70kg barbell rows. It makes no sense. How do roids make you so big even with shit weight?
>>
>>48297121
>told them to get fucked in that wording
seems needlessly rude desu
>>
>>48297121
Lol, I like this guy.
>>
>>48297152
his mere existence is rude to mine desu
>>
>>48297121
Roids
>>
>tfw mildly torn rotator cuff so haven't done any pressing for 3 weeks, became depressed so then didn't go to the gym for 3 weeks at all, and haven't squatted or deadlifted as recovering from a knee injury from earlier this year.

Got my physio appointment next week and squatted 90kg pain free with sleeves but fuck it's shit. Got Finals in under 4 months as well
>>
>>48297086
I find that higher reps don't correlate so well to 1RM, especially if you don't do 1-3RM work very often, but good luck anon!
>>
>>48296988
>failed 4pl8 squat today
Should i shoot myself or hang myself
>>
>>48297086
Rep prs don't mean nothing etc. etc.
>>
>>48297462
Cool. Except the program calls for it.
>>
>>48297402
>physio apppointment

"Stop lifting and do these stretches"

90% chance thats what your appt will be
>>
>>48297492
Hurry home garagebro! Your mom made you an extra serving of baloney-mayonnaise casserole!
>>
>>48297086
>few kg away

Id say 125 would be your max
>>
>>48297490
Not him but you're allowed to be happy about it just don't start with e1rm
>>
>>48297402

>get hurt
>IGNORE INJURED AREA

This is so dumb, if you dont use it you lose it. You should have been pressing 1kg Dbs at least these last 3 weeks so you can recover faster. You basically compromised your own shoulder health if you really weren't stubborn enough to work through it and ignored working with presses.

This is why some of us have elite lifts and then theres retards like you.
>>
>>48297589
Blood flow is goat
>>
Why do I lose interest in girls after fucking them?
>>
>>48297514
False. I hit 127.5kg when my max was 100kg X 9.

>>48297517
Ok. But I'm not bothered to spend 2/3 months peaking just to hit that weight properly, haven't been lifting long enough to worry about that shit yet.
>>
>>48297649
>false

How? It was an opinion. Was its paused?
>>
>>48297719
Maybe
>>
>>48297492
>>48297589

Fair enough, guess I'll start doing light then moderate weight high rep bench and ohp to keep the blood going. It's been getting better by itself anyway, but hopefully my lifts haven't been ruined too much. At least I'll know for next time
>>
a bucket of carbs
>>
>>48297869
You're not supposed to use sandpaper afaik
>>
just fixed my squat tech. hopefully I can keep the same form with actual weight.
>>
going from squatting and benching 2x/week and diddly 1x/week to squatting and benching 4x/week and diddly 2x/week

see you later virgins

eternalmediate injury clinic here i come
>>
>>48298027
post routine
>>
I may not be the strongest here, but I definitely have the most sexual prowess.

Women want me, men despise me.
>>
>>48298132
If you were that good men would want you too, you massive homogay.
>>
>>48298180
You're not funny, go away jealous retard.
>>
>>48298132
Nice blog
>>
>>48298132
Can't stand ignorant people like you.
>>
>>48298027

You can get strong doing full-body 4 days per week without being stupid.

A
Squat 5x3@80%
Bench 5x5@70%
Row or Chinups

B
Deadlift (light variation) 5x5@70%
OHP 5x3@80%
Row or Chinups

C
Squat 5x5@70%
Bench 5x3@80%
Row or chinups

D
Deadlift 5x3@80%
OHP 5x5@70%
Rows or Chinups

ABxCDxx
>>
>>48298352
deads the day after squats and rows :thinking:
>>
>>48298429
Recovering from a 5x5 or 5x3 isnt hard. When recovery becomes an issue, you switch to upper/lower.
>>
>>48297103

At least in golf, every shot is a different problem for you to solve. And if you have a cart and aren't waiting on the duffers in front of you all day, it goes pretty steadily.

>>48297418

This. It'd probably be more accurate to do whatever MikeyT's method of 1 single at 90%/@9 or whatever (I don't know, google it) and infer shit from that.
>>
>>48298132

>Women want me, men despise me.

I'm sure you're at least half right
>>
>>48298429

I've literally done exactly that for over a year and have put over 20kg on my comp deadlift.
>>
>>48298474
20kg in a year kappa. see you in ER
>>
so after a 5/3/1 cycle i'm supposed to add 5lbs to my bench and press tm, and 10lbs to squats and deads. isn't it retarded to add the same amount of weight to your bench and The Press™?
>>
>>48298497
You can microload.
>>
>>48298470
Glad you like me mate
>>
>>48298496

Are you implying that that's fast or slow progress?
>>
>>48298352

Since D is a heavier deadlift day, I'd do that ABxCxDx, if you can work out on a Saturday for the D workout.
>>
>mfw gbro not responding to my stupid questions on facebook

I miss u gbro ;_;
>>
>>48298594
Sure. As you keep getting stronger, it would even be smart to just plan on lifting every other day or lift on a 9-day week.
>>
>>48298554
Yes
>>
Planning to run Nuckols' 3x int bench for OHP form for a few months, what should I do for bench that could help maintain strength? Don't want to add too much, maybe on one day.

Bench fairly close grip so I think I won't lose too much either way.
>>
>>48299029

You might do some dumbbell bench after the first OHP session of every week, and some actual bench after the final, AMRAP OHP of each week. The former to prioritize the pectoral muscles that aren't as involved in the OHP, and the latter just to stay proficient at actual bench press.
>>
>>48299503
Thanks. I was actually thinking of adding dumbbell work, since I usually ignore it. What sort of reps would I do after the AMRAP? Some triples @ 75% and just add 2.5kg a week?
>>
I doubt any of the tripfags could perform a spagat with such suppleness, despite being half Grizzly's weight.

https://youtu.be/VJ9pscm8378
>>
>>48299613

>Some triples @ 75%

That was actually what I was thinking. Like 8x3.

>and just add 2.5kg a week?

As long as it's not ass breakingly difficult to do so. If you're focusing on OHP, just shoot to with maintain your bench. If some mild progress happens, that's a bonus.
>>
>>48299682
75% +10kg might be a little bit heavy since I'm just trying to maintain bench. I'll see.
>>
>>48299682
>8x3
Might be a bit much. I'd prefer ramping doubles or triples to a top set with good bar speed.
>>
>>48299763
Explain pls. Don't know what ramping doubles are.
>>
>>48299809
10% jumps.

150 x2
180 x2
210 x2
240 x2
270 x2, bar speed slows slightly, stop.
>>
>>48299809

I believe he means doing doubles with increasing weight, making the earlier sets lighter to keep you less tired for the final set, possibly allowing you to hit a slightly heavier weight at the end without undue grinding. With triples, you might try 5x3 @ 70% 72% 75% 77% 80% or some such.

I have done some "pyramid" scheme with squats that is similar, but you start with lighter weight AND more reps, and do fewer reps as you increase. I did something like Squats x8, x5, x3, x1, x8.
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>>48299838
So start at like 50, stop at maybe 80-90. And I'm guessing i'd be focusing on form and speed.

Would I do anything more after that? Seems a tad light.
>>
>>48299812
>sims
Ultra ghey
>>
>>48299887
>Seems a tad light.
You don't want a ton of bench volume. Your goal is not to add a bunch of fatigue from the bench press. Your goal is to maintain some neural efficiency in the bench press while you focus on your overhead press.
>>
I pulled something around my neck/upper back doing shrugs (lmao)

Wat do. Hurts when I move my neck to the left, should I just keep moving around and ignore the pain. It hurts but it's not horrible
>>
>>48300134

Someone sounds asspained that Dark Souls is objectively terrible.
>>
>>48300152
I don’t play video games because I’m a grown adult and have had sex
>>
>>48300183
wow something me and sean both have in common
>>
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>>48300183
>>48300196

You both go on the internet and tell lies?
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>>48299874
>I have done some "pyramid" scheme with squats that is similar, but you start with lighter weight AND more reps, and do fewer reps as you increase. I did something like Squats x8, x5, x3, x1, x8.
don't look now, but you just basically wrote out a slightly higher volume 5/3/1
>>
>>48300207

Does Chinese count as weeb?

>What if I like fallout (3/NV at least, 4 is garbage) and have no idea if I like X:COM?

Does "initiative" (each character gets their turn order determined by some stat roll) turn based combat with action points (every fucking thing to do spends them) and strategy involving terrain, cover, distance to target, etc, and completely ass-random chances to hit that invariably fail when you NEED that 95% chance to actually work in order to live sound fun?

It's kind of a slow paced, "computer RPG" more than the 3D FallOuts.

If you want faster, less mind-racking combat, NieR: Automata and Dragon's Dogma: Dark Arisen (for the PC Master Race) are options. Everyone should play NieR: Automata.
>>
>>48300324
What do you bench, figlet?
>>
>>48300323

Maybe I'll write a 40 page, $20 e-book about how 8/5/3/1/8 training can get YOU TOO to set state squat records in podunk states.

Also, I'd do that, like, every other week, while doing lots of sets across and high volume, or more dedicated intensity training, the other 5 times I'd do squats in between pyramid workouts. ALSO, all this was AFTER I had already hit the 600 lbs that continues to be my lifetime squat PR.

>>48300356

Last I tested, I got 340 freedoms (about 155 kg) touch'n'go. That was probably two months ago, at 220 lbs body weight.
>>
>>48300324
Eh I'll give it a try
>>
>>48300356
Perform a spagat Isley. Guarantee you cant.
>>
>>48300456
A hwhat?

>>48300372
>laughs in superior subtotal
>>
>>48300551
i think figjams squat+bench total is more than yours
>>
>>48300665
Oh yeah... well it's only about 7.5kg higher if we use theoretical tng benches
>>
>>48300681
na he squats like 30kg more
>>
>>48300551
A SPAGAT. The true test of suppleness.
>>48299665
>>
>>48299503
Strongly agree with this. I did this for OHP for two cycles and didn’t bench. It was very annoying playing catch-up. Do some triples and maybe even hit a heavy-ish single to stay in the groove
>>
>>48301195
>>48299503
>>48299763

Thanks for all the advice. Will definitely do some dumbbell work. Not sure if I'll go for the ramping doubles or just some triples though. Have to think about that.
>>
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>WAWTT?
Press 1x8@50%
Press 1x6@60%
Press 1x4@70%
Press 1x3@80%
Press 2x1@85%
Chinups 4 sets
Lying tricep extensions 3x8
Curls 3x10
Facepulls 3x10
if the tricep extensions give me tendinitis again even with better form im switching excercises
>>
>Squatted 520 to depth
>Almost had 545 but couldn't get the last little bit
>Almost benched 345 but my right shoulder decided to shit itself.
Only really disappointed with the bench because I know I have it in me.
https://youtu.be/qE1y-uPERUE
>>
>>48301652
>rubs hands
Fuck you buy my book
>>
>>48299665

calling stretching a weighted exercise is obese levels of delusion

>>48300058

depends how long ago, if it's within the last day or two it'll recover, just do what doesn't hurt and when it feels better do some light rows or something
>>
okay i want to get into powerlifting but cutting atm so not sure if i will make much str gains but was hoping for a new routine from here,frankly i just wanna get big and strong.
what should do bros.
>>
>>48302237
Let's see you do them moves with a 100 kg weight vest
>>
I am a bad person lol
>>
>Moved away from city to more rural area because of work
>Only gym nearby is commercial (Snap Fitness)
>Joined up, took it easy for a few weeks with moving/getting set up, mostly went late at night
>Started working up to my usual routine
>Go in yesterday at normal time (7pm) and see note on the door asking all gym members not to use chalk as it is a health hazard
>Get text message this morning from head PT saying that they knew I used chalk because they'd checked the cameras, and to not use it again

FFS
>>
>>48303251
Liquid chalk.
>>
>>48303200
That's not funny.
>>
>>48300551
>>48300665
>>48300681
>>48300762

1.) My best paused bench was 325 lbs. I could almost certainly beat that if I bothered to spend 4-6 weeks peaking a paused bench, but I'm on that general athleticism kick, trying to row for more than 2 minutes at a time.
2.) More importantly, Squat+Bench is for plebs. The Patricion Partial Total is Squat+Deadlift. Which Isley might have me in, since I hear his RAW squat is pushing 550 lbs and I'm fairly sure his deadlift is more than 650 lbs. But he's in the 242 lbs weight class and I'm in the 220 lbs class.
>>
snatch grip deadlifts are p goat for a deadlift secondary
>>
>>48299029
Look up James Strickland and do his push up routine after benching. He benches above 600lbs and soon 700.
>>
>>48304387
It's over 700lbs and my squat is 550lbs.

And we're both in the 230 weight class?
>>
>>48303264
not him but back in the normie temple I was forced to train at during my old job (not planet fatness but pretty much close second) I was double reprimanded for liquid chalk, on one hand for using what is arguably still chalk, on the other for blatantly trying to circumvent company policy (sic).
>>
>>48303251
>Only gym nearby is commercial (Snap Fitness)
>Joined up

absolute madman, why would you join a gym called SNAP fitness
>>
>hook grip gives out on romanians
wew that change of direction is hard
>>
>>48303251
man I go to a snap in Perth, it's a nightmare, obviously catering to the casual gym goer and instagram hoe.. I got in trouble for deadlifting with black plates (not rubberised) even though I literally couldn't fit more of the rubber plates on (max width = 220kg). They said maybe I should go to a different gym, what the fuck? Also got in trouble for chalk but just keep using it, fuck them.
>>
If you ever listen to the JTS guides to front squatting, one of the points they make is to keep the knee as far forward through the whole movement, especially as you come back up. Your hips should appear to stay in place and it should be a perfect up and down motion.
I realised that I definitely don’t do this on the way up, my knees come back slightly, probably because the weight I use is too heavy for my quads and my hips have to take over a little.

Is this acceptable or do you think that I should be trying to keep the knees forward the whole time with these in order to actully get the intended training effect?

I just chalk it down to body English but I think that I’m probably not training my quads as well as I could be.
>>
>>48304387
isley was saying his subtotal was superior which i pointed out was not true

>>48305231
i noticed that if i let the plates roll any direction due inefficient barpath the bar rotates extra and kills my thmubs

>>48305560
>If you ever listen to the JTS guides to front squatting, one of the points they make is to keep the knee as far forward through the whole movement
thats with any squat

well if the point is to do more quads then it is not acceptable maybe go lighter then and focus on it
>>
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Why do they do this
>>
>>48305883
>thats with any squat

Definitely. I’m just unsure if this means that form breakdown is more acceptable is I’m primarly training fronts or if I should be using a weight that allows me to keep my knee forward to prevent use of hips or bad patterning.
>>
>>48306014
>is form breakdown acceptable
wtf am i reading

if its a max effort, one could say sure. but not with an exercise where youre trying to build your comp movement
>>
WTT
Pin Squats 4@6, 4@7, 4@8 + 3R
OHP/w belt 1@8 -17% 5x4
Conv DL 4@6, 4@7, 4@8 + 3R
Pendlay Row 10@6, 10@7, 10@8 + 1R

https://youtu.be/BC_RFS00HKc
Trying to suck less at these
>>
>>48306064
ok thanks no wonder I have been making very little progress
>>
>>48306254
really

do you do squat mornings
>>
>deadlift started progressing again after reducing my fatigue and and increasing volume
It's stupid how simple the solution was, but thanks anyway FIGJAM.
>>
>>48306339
no squat mornings since my torso angle is still pretty constant but my knees just come back early so it’s just my hips getting stronger I guess
>>
i squat 1000kg ama
>>
>>48306392
Should everyone who has wooden floors get a maid?
>>
>>48306399
no put linoleum
>>
>>48306392
How should we accommodate moral uncertainty?Should we apply expected utility theory? If so, how do we make intertheoretic value comparisons? Does this mean that some high-stakes theories should dominate our moral thinking, even if we assign them low credence?
>>
>>48306478
1. the purpose of all living beings is creation of strong ai which will replace us, this is objective reality as stated by God
2. expecting rational behavior from humans is dumb and gay
3. see #1
>>
>>48306526
ok, thanks
>>
>>48306377
you need to use your quads they have a very high strength potential

Is your comp style high or lowbar
>>
>>48306721
somewhere between it but thanks for answering

I guess I’d benefit from more volume at a more manageable intensity to actully train my quads than trying to get by with lower volume and high intensity/effort and inevitably using my hips
>>
>>48306779
Or you know, train your quads on top of squatting?

You will never get your quads too strong for powerlifting
>>
>>48306478
not 1000kg sq anon but i think that every persons moral compass is developed during an early age by the individuals parents so trying to create some objective morality heuristic is going against the very nature of it
>>
>>48306829
not everybody has the equipment to do belt squats or leg presses my Gee bro

but that guy should probally do lower effort higher volume stuff with good technique
>>
>>48306478
Just stop your jewish gibberish.
>>
best angle to record squat technique from?
>>
>>48306901
>didnt mention belt squats or leg press
>"not everyone can do belt squats or leg press!"

Weird flex but ok
>>
>>48306829

I'm Louis Simmons and I disapprove of this message

>>48306927

30 degrees either side of the side is my preferred
>>
>>48306940

louie ffs
also finding ways to train your quads and keeping it fun is difficult when all you have is barbell + dbs
>>
Its fucking deadlift day

Fucking hate deadlifts
>>
>>48306879
nature vs. nurture is not what I was getting at, but alas, good point
>>48306903
an objective moral compass is literally the least jewish thing there could be m80
>>
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>>48306940
You say that but theyve all got ridiculous quads
>>
>>48306961
Same

4 weeks into a 9 week DL block where every week is over 700lbs, starting to think it wasnt the best idea
>>
>>48306971

not sure you can squat 300 and not have ridiculous quads but that Dan Green interview about Westside is persuasive
>>
>>48306971
Inb4 someone posts louie, a geriatric, and complains that he has small quads
>>
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20TH WORKOUT

SQUAT 85KG 3*5 (+5KG)
BENCH 85KG 3*5 (+ 5REPS)

60KG DEADLIFT X2 LOLOOLOLLL LAST DEADLIFTS I EVER DO BYE BYE

+ 70kg cable row 50 reps
>>
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>>48306994

just look at Rip's quads though, no comparison
>>
is knee sleeves hella lame and gay when you only squat 130kg? they are so comfy and squatting feels so much nicer with them
>>
>>48307027

who gives a shit how it looks, just do what feels good
personally never saw any benefit out of sleeves, but then I used $6 ones off amazon (the same ones hookgrip slapped a label on and sold for $30)
>>
So I'm almost 3 months in and I already started plateauing on my squat and bench while still progressing a tad bit on my ohp and deadlift. What should I do? Just deload once more or eat more although I'm fat (181 and 97kg)?
My stats on GLSP Phrak's Variant are:
95kg on squat
105kg on deadlift
60kg on bench press
45kg on ohp
>>
>>48307049
I would personally cut if fat.
>>
>>48306989
Same except I have to do 701lbs
>>
>>48307051
I don't really care about appearance right now. I just wanna lift heavy
>>
>>48307060
I can deadlift the same at 70kg
>>
>>48307060
My last session was 715 and last week was 704.

>except
>>
>>48307049
you are no where near any point of platuing son, if you are a woman then yes you are nearing your limits
>>
Sadly I'm an obese 30yo man
>>
>>48307065
Youll do better at meets if you can keep your strength and compete at a lower weight
>>
>>48307129
loose weight, keep lifting as heavy as you can but you should for the love of good focus on loosing weight so you can start lifting again with proper nutrition and without batteling with your body
>>
Need the strength for my sumo, but you're right that the fun is gone. I basically only enjoy bench at this point.
>>
I can’t fucking add weight to SS without my form slowly breaking down over time despite a sub 3pl8 squat. end me
>>
>>48307239
>form slowly breaking down

That's fine, to an extent. Don't waste time not progressing in weight in pursuit of 'perfect form'.
>>
>>48307239
The same but with deadlifts, so I decided I stop doing deadlifts. Can't get into good starting position so fuck it.
>>
I am the first person ever to hit a 10x bodyweight deadlift.

Just hit a 700lbs deadlift at 70kg
>>
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>>48306971
you sure
>>
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>>48307314
>deadlift in lbs
>weight in kgs
>10x bodyweight
Can't tell if bait or retard
>>
>>48307051
>>48307138
>>48307167
Can I bulk until I can 1/2/3/4 and then cut while doing some bodybuilding mixed routine?
>>
>>48307334
Clearly just comedy. Let it go.
>>
>>48307341
Wow, someone who isn't mentally challenged, on plg????
>>
>>48307287

you couldn't fix your starting position so instead of working on it you quit? Kind of a weird mentality
>>
>>48307375
I'm going to do curls instead at least that I can do.
>>
>>48307385
Thanks for taking the advice of the OP

We should probably quit the other lifts as well
>>
>>48307328
>powerlifting physique
>>
been stuck at trying to get 345lbx2 on diddlies for like 5 weeks. never gonna make it.

Feel like I've been at the end of noob gainz for a year and have made no actual progress on anything since april.

should I just gomad at 185lbs? I'm such a depressive panic, I just need to see a lift increase or my psyche will shatter
>>
>>48307287
what a pussy

Gitta do whatever it takes try everhthinf
>>
Why do people advice novices to go straight into very high intensity powerlifting focused routines, instead of first getting some MASS with a bodybuilding routine?
That's how you get injured and will always look like shit.
Everyone should do year or two of bodybuilding before memelifting. Just my two scents.
>>
>>48307477
because you can do both you retard
>>
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Imagine being loved by somebody and having someone to talk to hahahah
>>
>>48307477
>Why do people advice novices to go straight into very high intensity powerlifting focused routines, instead of first getting some MASS with a bodybuilding routine?
Because you won't gain much mass benching 150 lbs and squatting 225.
>>
>>48307501
Nice blog

PS you suck
>>
>>48307506
Yes you will. Also you will get strong by doing bodybuilding shit as a novice. Going for RPE 10 garbage straight off the bat is a recipe for lifelong injuries.

>>48307495
I don't think you should.
>>
>>48307477

mass isn't a limiting factor until someone's learned how to lift and use what they've got
>>
>>48307528
Mass is good for injury prevention which is my point. Everyone wants the fast way to the top instead doing it smart.
>>
>>48307520
better listen to this one anon and not established coaches
>>
>>48307520
Or, you do lots of submaximal sets of 5 with large compound movements and get strong and big, you mong
>>
>>48307537
>smart
lol retard
>>
>>48307538
Nice argument, sperg.

>>48307539
>SS or Stronglifts
>submaximal sets
Come on.
>>
>>48307537
>mass is good for injury prevention

Tendon strength, bracing, and good form do more for injury prevention than anything mass related.
>>
>>48307566
you can't injure yourself if you're on the sun
>>
>>48307566
All those improve more inline with your strenght when you do bodybuilding for a while, instead high intensity, maxing out every set stuff.
>>
Imagine taking about lifting on plg
>>
>>48307575
OK, two things. First, debatable that bodybuilding improves your form and bracing, and tendon strength for that matter.
Second, I think you're railing against something that just does not happen. Nobody tells beginners to max out. Most beginner routines are 3-5 sets of 5 on heavy compounds on an LP plan with regular deloads, some accessory work, and a strict adherence to form.
>>
Imagine coming on to PLG to mindlessly argue for hours over something you said and everyone misinterpreted.
>>
>>48307547
I didnt mention either of those programs, faggot?

Here is what an ideal lifter should do:

>sports
>SS for 2-3 months
>TM 3 day for a month or two
>TM 4 day for a month or two
>HLM, DUP, or Conjugate 4 day U/L or 3-4 day full body, progressing every 3-12 weeks until you quit.
>>
>>48307638
Imagine blogging about it.
>>
>>48307647
Imagine being part of the cancer that's killed plg since 2016
>>
>>48307609
i want to do more paused benching because a dude told me i should
how do i do more paused benching on 5th set
>>
>>48307711
Use it as your MSM.
>>
>>48307609
It doesnt, but what it does do is grow muscle, which is something a lot of powerlifters neglect.

People generally do well when they make the switch cause theyve already got the base of muscle
>>
Is it okay to sometimes shift a trainingsday? e.g. take an extra rest day before attempting 95-100% of your 1rm in lifts?

Right now i still have stiff knees and all around soreness, beyond the point of just move through it. And i'm afraid to fail the 3x1 98% squat.

Or am i being an overthinking pussy that should just go?
>>
>>48307727
Bodybuilding is a stupid term. Doing a general strength program is going to grow the average left her about as fast as they can possibly grow as long as they are eating and not skipping their accessory work (usually upper back, arms, rear delts, and quads.
>>
>>48307755
>left her
Lol lifter
>>
>>48307753
>should I do 1rm max weight when I feel injured

no you fucking retard
>>
>>48307753
Do your warmups and decide after them.
>>
I did good mornings for the first time in a couple months yesterday and now my glutes are rekt
>>
>>48307791
Shit blog
>>
>>48307823
thanks
>>
>>48307755
Im talking about people that compete in bbing not gym rats
>>
>>48307840
>compete in bbing

>blast gear
>train like a retard
>grow
>suck dick for more gear
>???
>oil up and get looked at
>>
>>48307859
Gbro doesn't go to bbing shows. The rest is dead on though.
>>
>>48307859
Why do you say they train like retards if it nets them big muscles and wins? Isn't that the goal? And if they achieve it, aren't they training properly?

I think it's far worse in fitness where women who look out of shape have 6 shoulder days in 3 days where they move 2kilogramsand then do kettlebell squats with 10kg and go flash their pussy in a stage.

That's retarded.
>>
>>48307884
>Why do you say they train like retards
Because most people are natural lifters, and most people are not going to progress very far training like a pro bodybuilder
>>
so basically im gonna start Emerging Strategies next week, going with 1@8 in comp lifts followed by 75% 5x5, how should i determine if im making progress? just increase 2.5 across the board and see if im lifting it with similar bar speed? is this the hard part about this program?
>>
>>48307909
increase 2.5kg each week on my single*
>>
On the topic of non PL discussion, just how you may train with front squats, SSB, cgbp more often if you don’t compete, what is the equivalent for a pull?

Could solely training with GMs be enough for posterior chain development?
>>
>>48307949
>what is the equivalent for a pull
Opposite stance deadlift, trap bar, romanian, snatch grip, good mornings, powercleans.
>>
>>48307902
Well certainly we are not comparing elite bodybuilder chemical reaction blocks to natural 'bodybuilders'.. that would be silly as hell.
>>
>>48307966
>natural 'bodybuilders'
Oxymoronic hobby.

Build muscle, then starve the body of energy necessary to maintain said muscle. Bulk and cut forever to be 165 lbs. Lol.
>>
>>48307989
Yeah it's silly, they burn a lot of muscle to fit into arbitrary weight classes (if they're really natural).
>>
It's funny how much stronger the bench setup is when you do the half-bridge thing. I don't even get higher arch this way, but I get much much more tighter.
>>
>>48308175
The what?
>>
>>48307902
No one should do anything like the people at the top of anything until they are at the top themselves

People get to the top via different means than what they do when they are there, utilising themethods used when they were at the level youre currently at will net better results

That applies to everything not just lifting weights
>>
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>>48308233
Setup by doing half-bridge in the bench?

Like this, and then you lower the legs and ass to touch the bench.
>>
>>48308240
This guy gets it.
>>
>>48308257
How did you set up before?
>>
>>48308265
Well I just sat on the bench and didn't raise my legs like that, just made sure they were tight.

This way gets me lot tighter upper body/ribcage/back. Very big difference at leats for me.
>>
>>48308240
this desu. don't do what your role models do now, do what they did 10-15 years ago. or not even that, if it doesn't fit you personally as well as it did them
>>
>>48308240
So, full body training with lots of sets of 5.
>>
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>VDay
>basic 3x12 close grip bench
>don't what weight to use so I just put on body weight
>ez sets
>gym owner implied he was proud of me
Best day eva
>>
>>48308490
t. 65kg twink
>>
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>>48307909
>how should i determine if im making progress
Just guess lmao
>>
>>48308567
Who told you. . .
>>
>ME day
>Work up to 5pl deficit DL
>"This is easy!"
>Go for 240kg
>Fail just above knees
>Grind out 230kg

Is it time to switch ME deadlift exercises to ones that help with lockout or is it just a deficit thing?
>>
>>48308731
The fact that you used the term "body weight" when describing how much you lift
>>
>WAWTT
oww my back 3x5
steer the wheel chair to the whisky cabinet 6x2
agressive bowel movements 3x10
>>
>>48308826
Calling Isley a weasel x AMRAP
>>
>>48308786
If you're not lifting the biggest weights in the gym, just get smaller and tell everyone your wilks instead.
>>
>>48308826
That picture of me is dino x F
>>
>>48308918
t. Alex

Wilks isn't as bad as saying shit like 2x BW bench though. It's still pretty gay.

Also, my gym is pathetic. Decent equipment, but it's literally all DYELs. I'm the biggest bencher there with a bit over a year lifting.
>>
>>48308960
>year lifting
>has all these hot opinions on bench
Hehe
>>
I can’t figure out how to brace properly when I squat

pls recommend drills or something
>>
>>48308991
Drive your whole back into bar for upper back tightness, inhale air and try to push it throughout whole torso. When ascending just think UP (drive back into barbell).
>>
>>48308991
Train your abs
>>
>>48308977
All I said is that bw comparisons are a major cope. This applies to all lifts, not just bench.
>>
>>48309024
I try to do this but I can’t fucking keep a neutral back and feel my lower abs being tight so I’m huperextending every time.
>>
>>48309084
Do a strict barbell rollout. You have to brace. Train your abs.
>>
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>working out with qt grill from work tonight
>cant lift when i notmally do between classes
>/fit/ is extra gay and is just making me mad
What the fuck do i do until 1:30
>>
My squat form is consistent. Consistently shit hahahaa
>>
If I did a 5x5 1.5 bodyweight bench today but want to change programs, can I do 5th set bench day tomorrow?
>>
>>48309261
fucking christ dude just bench
>>
>>48309261
>want to change programs
Why?
>>
>>48309302
got bored of 5x5 every couple of days
>>
>>48309315
So now you want to do 5x2, plus 2x15 every 9 days?
>>
Apparently roidbro placed first at lolfed worlds with a 785 total at 105?

what does bryce lewis total for reference
>>
>>48309328
yeah
>>
>>48309347
>Calling any comp 'worlds' other than IPF worlds

I compete in a lolfed and even i concede that untested has nothing close to the numbers and competitiveness in a 'worlds' that the IPF has

Anyone thats really good at untested powerlifting only does proraw, big dogs or US open where they can win thousands.

Congrats though to roid anon he still had to travel thousands of miles and beat people
>>
Just tried some 20kg goblet squats which were fairly slow and focusing on keeping everything tight etc, went back to squatting to just the bar and instantly everything from the waist down looked and felt better, tighter and smoother

Is there a reason why they help me so much despite being a different movement? Never tried them before for this
>>
>>48309390
Go for it.

First macrocycle is 77.5%. I'd recommend the 75% 5x3 protocol over the 80% 5x2 protocol for bench, but that's up to you.

MSM can be 2x15, or 3x10 partial from your sticking point.

Second bench day is 2x25 is 52.5% wide grip, or dumbbell incline 2x35.
>>
>>48309446
>Is there a reason why they help me so much despite being a different movement?
It allows for good motor patterns. You have to keep chest up and sit between your heels.
>>
>>48308738
Anyone?
>>
>>48309455
Why 5x3 instead of 5x2?
>>
>>48309575
More volume
>>
>>48309575
More repetitions, more exercise specific hypertrophy
>>
>>48309642
I thought specificity was a meme
>>
>>48309642
>>48309601
but 5x2 is more intensity
>>
>>48309693
?

You're only doing about 15-20 working set reps of Bench per microcycle on 5th set. The other 80-100 reps are low intensity variations.

Approaching comp, the MSMs and second bench day become more specific (less volume, more intensity)
>>
sweatpants with or without elastic cuffs?
>>
>>48307477
Post you beginner bodybuilding routine then.
>>
>>48309393
International comps are tough even when they're not worlds, so second on congratulations

>>48309347
860-70ish I think
>>
>>48310020
>even when theyre not worlds

Ayyyy (i think)
>>
>>48310020
>>48309347

His best was 890 at raw nationals in 2017 I think.
>>
>friday: 8x4 @ 80%
>saturday: 10x3 @ 85%
this can't be right????
>>
>really tempted to try 345 bench again before I test equipped deadlift today
I feel like it's a horrible idea but I know I can do it
>>
>>48310308
>Unironically doing Smolov
>>
>>48310441
My hand is fucked so no bench or pressing of any kind for a while, no deadlifts too
Figured I could go hard on squat for the time being
>>
>>48310501
>I can't bench cause my hand is fucked
>Might as well fuck up my knees as well
>>
>>48310546
>boo hoo I'll get hurt
Friendly reminder that GDEism is 90% in your head
>>
>>48301652
>WAWTT
DB bench 22.5 3x25
Pushdown 3x25
Facepull 3x25

Spoto press into band 85+40 9x3 60s rest
Pin press 140 3x5
Board death 105 1x20
Cable rows 3x20
Facepull/lat raise/band pullapart 10 reps each 2 rounds no rest
Curl 3x20
Banded pushdown to failure

Guna go get five guys now
>>
>friend competing tomorrow
>have seen him miss all of his openers in the gym over the past two weeks
>doing a big water cut on top of that
I'm worried for the lad desu
>>
>>48310633
What a fucking eejit. Unless it's equipped you should never miss your planned opener in the gym

Is this lolfed
>>
I'm hungry and horny

Every. Single. Day.
>>
>>48310656
Shut the fuck up
>>
>>48310656
It's SPF so yeah very lolfed
>>
SPF is more legitimate than IPF
>>
I don't really care either way but why do people meme squats as best butt builder? I've literally just added 7 total sets of DL (three of which rather light) per week a while ago, changed nothing else and got a booty like some nigress hooker without even noticing until I stumbled upon old pics yesterday
>>
>>48310688

Maybe to a mouth breather
>>
> Tfw showed Isley's faces during heavy lifts to my gym owner.

Haven't seen man kek that hard in a while.
>>
>>48310818
I'm thinking about trying ES. After the RPE8 single, do you do the same amount of reps each week until you hit RPE9 or should they be different every week? Thanks.
>>
>>48311440
Tfw joybringer
>>
>>48311546

"Yes"
There's no one right way to approach it. You can do different reps each week, you can do a top set that's targeted to hit @9 after your @8 single with 2-3 lighter sets after with the same number of reps, you can do a set that's targeted to @8 and repeat it until you reach @9, and once you figure out how long your cycles should be you can change it for a few exercises every week if you like.
>>
Gym has a contest to see who can do the most squats with your body weight. Women get to use 50%...

No point in trying because some 50kg girl is going to squat 25kg forever.
>>
>>48311645
>just guess, homo
>>
>>48311685
I challenged a girl to a contest like that once, and then I had sex with her afterwards.
>>
>>48311645
That's pretty cool. I did something similar with working up to a double or a triple@8-9, taking off 10-15% and repeating till I hit RPE9. Thanks for the ideas.
>>
>>48311685
There was a comp by my gym to see who could bench 50% (35% for girls) of their bodyweight for the most reps.

One of the most muscular natural girls I've ever seen did 93 reps. She looks like a tank though, long limbed but lean and muscled.
>>
>>48311689

It's not guessing, it's called emerging strategies because the training strategy for what works best for the lifter emerges as you continue to run the program. That's why there's no real wrong way to go about doing the reps and sets.
>>
>>48311709
>just b urself
>>
>>48311736

Basically yeah, if you can't b urself bro then ES isn't for you
>>
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>>48310441
Whats wrong with smolov?
>>
>>48311736
Why so butt hurt?
Did mike t fuck your mom to an rpe10 or something?
>>
>>48311602
He was mirin your dl as he failed 300 kg twice in last 4 months.
>>
>>48311706
How much did you get fatty? Also, 35% for women is bullshit. That means most of them would have to bench just the bar or less, while men would be doing 50kg MINIMUM.
>>
>>48311709
Its a good approach, i like it, changing what youre doing to more effectively work on whats holding a lift back instead of just grinding away with pre suggested movements keeps you moving forward

Dropped long pause slingshot in favour of slow eccentric pin presses for my 5s today
>>
>go out of my comfy house this Friday night to meet some people I haven’t seen in a long time
>they talk about soccer all fucking time

Literally the most uninteresting thing, what a waste of time.
>>
>>48311999
I didn't do it.
>>
>>48312187
Now now don't blog about yourself that way.
>>
>>48311999
go to an oly gym, the heaviest lifter in ours by 18ish lbs is a 245lbs ogre who probably has a bigger clit than my dick (>inb4), ofc not natty but ayyy
>>
>pudgy manlet
>"shut up and squat" tshirt
>either staring at the floor or at the ceiling most of the time
>I'm taking turns in the only squat rack with two other people, more bantering than actually lifting, we were there for a good while
>he keeps looking over, clearly wants to work in, never comes and asks
>when we're finally done he powerwalks to the squat rack, warms up, 3x3 with 2pl8, then leaves
I thought these people didn't really exist, holy shit
>>
>>48312606
A grown man weighs at least 100kg pal.

Anyway, my gym is the most normie possible commercial gym. I've seen one guy ever bench more than me. Some pudgy Manley doing 120kg X 10 for sets, he didn't look big at all.
>>
>>48312769
manlet*
>>
>>48312769
>100
>>
>>48312800
F U L L
>>
Trying to cut to 80kg but I keep ending
up at the pub and kebab van
>>
>>48310353
I FUCKING DID IT HAHAHAHAHAHHAHAHAHAHAHA
>>
>>48312830
Shut the fuk up
>>
>>48312830
Nice, happy for you. Have it recorded?
>>
>>48312872
Yeah. Doing equipped deadlift next, will post a video in the next couple hours.
>>
>>48312883
Have you brought the legs in a bit?
>>
>>48312924
Nope, just using my squat suit backwards.
>>
New
>>48313389
>>48313389
>>48313389
>>48313389
>>
>>48298132
your contester here. no joke

>>48298288
jelly





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