>programming advice?post s/b/d@bw+height>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)https://pastebin.com/V84Y0J9Y
benis?
kys pedo
>>74220101>no previous thread number>one job>failed
>>74220101That's a man isn't it...
>>74219981>>74219920>>74220026Yes, I *could* bench 170kg but that was, again, 2019. I haven't really been close since. I think the closest I've been is just 160kg sinceBut my point is, I'm close again. It hasn't happened for a long time. I'll do 150kg for 2 in two weeks and that'll be close to my best (150kg x3 @9)>>74220024GJ lad. My equipped binch PB is 222.5kg lel
>>74220146What happened between 2019 and now for the number drop?
>>74220110does it matter?
>>74212864>>74212864>>74212864>>74212864>>74212864P R E V I O U S T H R E A D
>>74220101Is this the cosplayer that has two assholes?
>>74220154Nutella poisoning
>>74219796>bulking>hardWrong thread
>>74220208if you aren't on GOMAD GOHAN you're bulking the wrong way
>>742201542020, 2021, 2022, 2023, and half of 2024
>180kg single low bar>145kg 3x7 low barDecided to try knees forward instead of knees out, and unracking with one foot; And holy crap I think it feels better and stronger. Depth may be suspect, but I wasn't wearing squat shoes. I think this may work for me, knees forward instead of knees out.Also, my bench is suddenly shit now, for some reason I lost my sinking bench technique, now I'm in bench technique limbo.
fuck allergies
>>74220024nice pull
https://youtu.be/OoV4LJHX4-I?si=3Xs4MYsdVizCjd5I
>>74220110>>74220133I think it's the huezillian cosplayer slut who just looks like a boy. Boring vag though.
Bros, she found the DudeWipes. It's over, isn't it?
nth for fatdog got mogged in his own thread
streaming squats and maybe yoke possibly uh if I feel like it
dyel here. only got 2 ugly reps of 130
>>74220623Better than half of this general
>>74220758This
>>74220623gut?
I dont think that last thread was very nice :(Good lifts the past few threads boys you know who you are. Figgy start doing strongman
I don't want to squat every workout
>>74220900SS?
are we seeing this zoomer shadowboxing with 5lb dumbells on smiggy's stream
>>74220901Stronglifts
stream link?
>>74220908Eh it's a couple months and then you can switch to something else.
>>74220908If you really want to change it then i suggest candito linear program
>>74220849Ain't no niceties in the jungle boyo
He should ask that yoga girl if she'd rather be in a forest with him or a bear
Who is gonna buy this for me
>>74221013Your mother
>FRANK MENTIONED ON SIKA STRENGTHMOMENTUM GROWS
>>74221101>2 days oldat least link it next time you nerdhttps://www.instagram.com/reel/C6mINuyNdrQ/
>>74220910slagr1 on twitchhe can't link it himself because a bunch of people got banned for "advertising" because everyone asking for the link is way better
>>74220030>>74220031>>74220078>>74220130>>74220275Thanks, bros. That was the heaviest I pulled since before my meet in Feb.>>74220146>PB is 222.5kgOh that's right. I couldn't be bothered to look in the archive. Good work anyway.>>74220253Good work. Depth looks fine.>>74220321Just tell her you're just holding them or a friend.>>74220623Didn't look bad at all besides second rep being a grind. Good work.>>74220849mirin superior speed >Figgy start doing strongmanThis. Bring back fat figgy.
>>74221215Current Figgy is fat Figgy. He’s just not as fat as roidbloat gyno figgy
>plg encouraging others to be fat Fat fuck general
>>74220101THREADLY, RELEVANT, and HIGH QUALITY REMINDER for you unlifting ANON CHODEs to post body/lifts and get a trip. Tripping is the only way anyone will believe anything you have to say about anything. And only if you demonstrate at least one of the following:>A squat in excess of both 2.5 times bodyweight AND 500 lbs>A deadlift in excess of both 2.5 time bodyweight AND 500 lbs>A bench press in excess of both 1.5 times bodyweight AND 350 lbs>A LMAO4PLAET or greater row from the ground>A Log "Press" of at least 240 lbs and 1.15 times bodyweight>A front squat equal to or greater than LMAO4PLAET and 1.75x bodyweight>A body that /fit/ won't roundly criticize (good fucking luck)If you can't manage at least one of these, shut the fuck up, go to the gym, and try harder
>>74221428OFFICIAL, AND CLEARLY ON-TOPIC, /PLG/ RULES (no bitching!):1.) Do not talk about cutting2.) Do NOT talk about cutting3.) An adult male is >190 lbs, and this is an 18+ board4.) LOLfedders get out5.) Every fed is a LOLfed6.) There are no real rules about lifting (except that s*mo is ghey), half-rep all you like7.) There are no real rules about judging either, enjoy your R E D L I G H T S8.) You must have vids to prove your lifts9.) POST LIFTS or GTFO – The choice is yours.10.) EAT MOAR – It is never enough11.) Your program is shit, no exceptions12.) Powerlifting is not a sport.13.) Pulling s*mo is an admission of fundamental weakness, ontological incompetence, and likely fatherlessness14.) FIGGY is not a fraud15.) FIGGY is not a felon16.) FIGGY IS NOT A JEW17.) Grow a beard18.) Phoneposters get The Rope.19.) Everyone stronger than you is on sterons. Everyone weaker than you isn’t trying hard enough.20.) Try harder21.) You must squat >2.67 times bodyweight AND have an unblemished boxing record to bully FIGGY
wut
No
>>74221436>GDE (Genetic Dead End)Exercise low-responder. High injury rate, no sports background, weak willed.>OGD (Obese Genetic Dud)A GDE that tried to cope by getting fat. Did not get stronger. Look at him and laugh.>SUMO (SUbhuman MOron)Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.>UFO (Under Fed Organism)Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.>VOLEM (Voluntary Evermediate)Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.>BONER (Bench Only No Effort Retard)Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.>LARPER - Lamely Accessorizing Retard, Performance Essentially RubbishWants to be a powerlifter without actually lifting or trying hard. Buys $800 in clothes and accessories to dress the part. Stuck at a 400 kg total. Widely loathed.>FAGIT (Freakishly Adept Genetically, Incredible Total)Strong from birth, never had to work for it. Still works at it, just to ULTRA MOG GDEs even harder. Hated by everyone, but they can't really do anything about it.>JANITOR (Just ANother Ineffectual Twig, Obviously Retarded)Complete assclown and permanent virgin.>TCHAD (Tries Consistently Hard All Day)The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.>TWIT (Third World Idjit Tard)Smelly unAmerican FOREIGNER who lifts in the futile hopes it will make him matter like AMERICANS matter (The Italian's back)
Just making the seethe pos
>>74221438>>74221440reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
>>74221452Get winded running to the computer too late to actually interrupt, FATTY?
>>74221464Im at the gym doing legs, while shitposting, and wondering why i wasn't tagged >>74221131>one of my favorite lowbar squaters right nowbet nobody ever said that to (you)
>>74221476My mom did
>>74221476>lowbarThis guy is just tsundere for Rip-sensei
>>74221543rip teaches shart9 is anti shartthey are not the same
My feet smell
>>74220101LAST TIME ON PEE ELL GEE>>74212864 Kimchi OP>>74212885 Fukken WEEB bench presses more than he squats>>74213925 PoS (not too late to change your name for the 8th time desu) aims for Hungry Skele Mode>>74214133 Anon breaks Rule 8>>74215128 Anon deadlifts>>74215322 Biggie squats LMAO5PLAET>>74215448 >>74215456 >>74215458 FIGGY blesses the thread>>74215480 GOD DAMN IT I ONCE AGAIN FORGOT TO GET THE HEAD LINE FOR THE ACRONYM POST>>74215627 FIGGY recaps the previous thread>>74215644 Anon writes FIGGY fanfiction>>74216843 Twink squats ATG>>74216848 Twink breaks parallel>>74216986 Manlet Bongistanian had anorexia>>74217623 Anon shills high squats>>74217679 Izlee lrnd depth>>74218115 Anon don't know bout MY A T H L E T I C I S M (also Weems and probably Kimchi)A tremendous about of schizo bloberto posting>>74218597 Anon exhibits textbook VOLEM thinking>>74218799 Anon is behind the times>>74219113 WEEMS climbs a mountain>>74219183 Blobby is a third of the way done with his cut desuA lot of talk of cutting (RULES 1 AND 2)>>74219796 WEEMS is bulkan>>74219865 WEEMS is gonna conquer heaven>>74219910 Izlee benches 320 pounds. But only twice because that's a lot of money to those people.>>74219978 Anon is a (((Judeo)))-(((Christian)))>>74220024 TWIGGY deadlifts LMAO7PLAET
>>74221476>right nowobvs because FIGGY is now a boxer and LOG GOD and you were the backup choice
>>74221623>Izlee benches 320 pounds. But only twice because that's a lot of money to those people.alright that's really funny
HEY /PLG/!ONLY 24 DAYS 17 HOURS AND 29 MINUTES UNTIL SENPAI FIGGY WEIGHS IN AT OR BELOW 200 LBS!
>>74221592All low bar are sharts, some are more sharty than others
>>74221646Figgys gonna cut 15% of his bodymass in 1/10th the time it took blobby to cut < 10% of his bodymass lmfao
>>74221646lmao victim weight
>>74221646>you don't have to stay an adult male
>>74221631Pls post the link to where anyone on that page said that about (you) :^)
>>74220101get in boyo, we're making PLG great again
What if you ate a bunch of white rice and ice cream at the same time in one big bowl
>>74222181/plg/'s poke bowl
>>74221623>PoSbro I saw this shit and started laughing my ass off in the squat rack Holy shit
>>74221623>>74222273Figgy recaps are truly excellent and we should all be grateful for them
MachinesYour free weight autism is your downfall
>>74222321You're so small bro lol lmao
>>74222321you need to show up in chat on time and tell me not to bother with high bar and just do hack squat.
>>74222321Is this supposed to be impressive? lmao And I don't mean "impressive for your weight" you fucking fatty. I mean in general. There's a reason why you can do 10 pl8 on that and like 3pl8 on free weights: you're weak and the machine lets you pretend otherwise.
>>74222546post lifts
>>74222546Doesn't know frank or troll?
>>74222546Pssssshhh, you don't get any mires for your 3pl8 ATG squat while everyone mires the fat stacks of plates I load up. They can only watch while I take 45s from all parts of the gym to bust out an easy set of 5 with a pause at the bottom. I think I can even fill up the second peg if I really push myself.
How should i program front squat/rdl/cgbp/lat raise/face pull/curls in to phraks gslp? also are these good accessories?
nah you dont understandpling is the best sport in the worldits so funits so excitingi love pling im a fan of watching plingits gonna get big some day, cause its so fun to do and watch
The quality I admire most about frank is how humble he is.
>>74220253>bench technique limboAre you retarded?
Has powerlifting ever got you laid?
>>74222662does anyone in this thread even fucking lift? third day ive asked this and got NOTHING
>>74222712> No abs.Typical "ab training is not necesary" faggot.
>>74222746yes
>>74222746many times
>>74222662>>74222752I would pick single joint exercises if possible to minimize systemic fatigue. So leg extension, leg curl or 45° back extensions, tricep extensions (your pick), lat raise, face pull, curls. Doesn't really matter how you progress them, as long as it's not too rapid so they don't interfere too much with main lifts. So take your pick of adding sets, (e.g. 3x8 -> 4x8 -> 5x8 -> reset with 5 lbs more), adding reps (3x8 -> 3x9 -> 3x10) or even slower with only one rep a session, or just doing a goal range and increasing weight when you hit the goal (3x8-12, add weight when you manage all 3 sets of 12). Of course, with all of these approaches, start lighter so you have room to grow. As far as picking when to do them, I'd say you could alternate between arms and face pulls and lat raises, with leg extensions on squat day and the remaining leg curl/45° hyper on deadlift day.
>>74222883thank u for ur response my friend. Would it be better to do curls/triceps on bench day and facepulls/lat raise on ohp days or vice versa?
>>74222916I don't think it really matters but the way you said it is probably fine. There's a lot of ways to organize it, I just gave one.
>>74222937how does this look?
>>74222957Looks like you didn't include leg extensions and I meant only pick one, leg curl or hyperextension
>>74222994yep youre right my bad, I would like to keep both leg curls and extensions though as lower back is a weak point for me.
>>74222321>I AM FRANKLIN AN I MUV DA WAET HORIZONTUHLEE!
>>74220253>knees forwardI've tried but when reaching 2PL8 I started feeling my knees strange and pussied out. Note that I am 5'6 and for me it is easy to go ATG without passing the toe line.
aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa i haet running when it's over 70 reeeeeeeeeeeeeeeeeeeeeeeeee and figgy's gonna have to run a 7 minute mile in the middle of buttfukken june reeeeeeeeee aaaaaaaaaaaaaaaaaaaa reeeeeeeeeeeeee damn you sasquatch aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
>>74223201>runningSir, this is fat fuck general. No running around these parts.
>>74223271Yes, there is no more wretched hive of LARD and HEEL BEHAVIOR on /fit/. Which is why it needs SENPAI FIGGY (and WEEMS) to bless it with a SHINING EXAMPLE of just how A T H L E T I C things could be
QUADS and all of FRANKLIN's fake waifus think he's too fat
>>74223332GOD DAMN IT AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
>>74223332
/plg/ did remember to set an alarm for the midnight meal, right? You gotta eat big if you wanna be big. Eight full hours without eating? You will never make it to 350 lbs.
>>74223677No, but I WILL make it to a 350 lb binch at a bodyweight of 200lb desu
Turbo Folk editionClose Grip Bench Press 105x1Overhead Press, Neutral Grip Cable Pull-down, Face Pull, Rolling Dumbbell Extension, Wrist Curlhttps://www.youtube.com/watch?v=-rZ-8KOgCek
>>74220101Dropping a few dense logs of Norman khan into the toilet
>>74223913Me too. We're back on schedule boy. That beef and broccoli Chinese food always gives the cleanest shits
saaars ... please recommend programs ...>90kg, 1m70 (yes I am fat)>bench: 107x5 (kg)>squat 155x5>dl: 145x5been doing stronglift 5x5
Interesting posthttps://www.instagram.com/p/C6Zx8o4ITYN/?igsh=ZTV3ZXkzbWY3enR3
>Juggernaut >finish the highest intensity block >have fuck all work capacity when returning to volume blocks because it's been months since I've done 10sI hate this. I'm starting to wonder whether going 10s > 8s > 5s >3s > 10s is just dumb. Should it do it in a palindromic manner instead? >>74220318You mean Me1adinha? That's not her.
>>74222957>arm acessories 1.5 times per weekPlease don't fall for that meme, atleast train them on the first and third training of the week and do tricep extensions and curls you can superset them. Also ignore the adding sets as progressive overload, just use a rep range and when you hit the top reps you add weight. On smaller movements you will need microplates.Add leg extensions and once again you can superset them with leg curls.
>>74224022https://youtu.be/gpncooNtM0A
I am, once again, asking powershitters to report their REAL one rep maxes. These apply to ALL lifts, including you "Strong" men.>Compression suitCheating.>StrapsCheating>WrapsCheating.>SleevesCheating.>BeltCheating>Elevated heelsCheating>SumoCheating>Low barCheating>Excessive archingCheating>ChalkFine>But muh safety/mobility/copeThen you can't lift the weight.
>>74224285can you please example how u would program it then, because i am retarded and cant figure this shit out. I hate min maxing programs.
>>74224336Monday/FridayCurls/Tripeps 2x6-10Leg extension/curl 2x6-10Decline ab crunch 2x10-15 or Ab wheel if you don't have a decline bench for abs at your gymWednesdayFace pull 2x6-10Lat raise 2x6-10Hyper extension 2x6-10I would personally also add leg adductor machine 2x6-10 on mondays but it's up to you. I don't really care you can change the rep ranges not sure if there is a point going higher than 12 reps besides abs maybe.
>>74224391Leg adductor on monday/friday
>>74224391seems pretty good but now the problem is that side and rear delts are only getting hit once a week now
>>74224432You are either hitting row or chin ups on monday and friday hitting rear delts plus wednesday with face pull. Lateral delt is being hit every wednesday plus on weeks you do OHP on monday and friday you are hitting them 3x that week. If you are that worried about them you can add them on fridays on the weeks you only do OHP on wednesday.
>>74224463thanks king sounds good
>>74223096>Im figgy and I press the weight with my forehead>>74223201Add a 14:10 two mile and a 31 minute 4 mile to your list. Mediocre>>74223332>>74223337Witnessed>>74223541>>74223854vtubers are Russian now?>>74224132KotL and 2WL talked about this iirc. Basically formulas are shit, go back to less weightclasses or more groupings like light, medium, heavy.
>>74224533>Add a 14:10 two mile and a 31 minute 4 mile to your list.Tbf doesn't count if it was from when you were under 350lbsOr I'd bring out that time I was rowing (20yo, 85kg) and ran 11km in 45 minutes when the weather was really bad (9.1mph average vs your 8.5mph average 2mi) Flat ground but cross country, dirt paths.
>>74224494No problem, have fun and get stronger
>>74224625>11km in 45min in shit weather dirt pathChad ROOOONER
>>74224533>vtubers are Russian now?Silly American, it's a Serbian song sang by Tendou Arisu. A girl from Blue Archive (game).
>>74224625I did all my running at 120kg and hated every second of it. He should easily beat that under 90kg. I havent weighed under 110kg since I was at least 13 years old.
>taking your best roon time when you were a normal weight to pretend you can roon while morbidly obese
>>74224810Post runs
Figgy just wants to run one mile under 7? Should be no problem
>>74224843this is the point. he has had two years of cutting and conditioning for boxing. he should be able to get close to a 6 minute mile. remember that a good mile time for a male who ran trackbis 4:30 mile.
>>74224838I'm testing those now, though I've casually ran miles and more just for fun. Never timed. Monday ran a 12 minute mile with a 120 bpm. Was easy as fuck. Today ran an 11 minute mile, bpm went to 130 and started to sweat a little, but still easy as fuck and could carry a conversation if needed. Tomorrow going to run a 10 minute mile. I expect it to be a little more challenging, maybe won't be able to carry a convo. In two weeks I will then do a 9 minute mile, and then go from there.This is UNTRAINED mind you. You're encouraged to check what a good untrained mile time is. I literally only run when walking to work or home, and if the weather is nice and if I feel like it. I hate cardio and hate running. I'm a powerlifter; I'm just not a fat fuck like this general.
how much did you fellas eat when you were novices? i ate an extra 500cal during the first 2 months and then an extra 1000cal in the past 2, but im wondering whether going up by another 500cal now would actually be conducive to progressing a little bit faster on SS or whether id just be adding fat for no reason. i run a 5k 3 days a week and walk about 15k steps on days i do (7.5k on running days from walking to and from the gym) so cardio isnt really an issue here
>>74224893>on days i dont***i wasnt blessed with a powerful brain
>>74224884What the fuck, that is barely above walking pace anon. Girls during highschool would barely run and mostly walk during the 1km test and hit the 6min mark.
>>742249121km is .62mi, so add another 3 or so minutes
>>74224912That's a very fast walking speed, and just so you know times don't translate linearly like that. Even assuming it did, it's irrelevant. Pay close attention to what I'm doing>Monday 12 minute mile>Wednesday 11 minute mile>Thursday 10 minute mile See the pattern? I'm gradually going faster to TEST what I can do. Could I be a retard like Justin and just jump to max effort untrained? Sure, but I'm not a retard. It'd be like if you wanted to walk into a gym to test your PR bench, load up your projected 100% rep maximum and yolo it. Good way to injure yourself and fail. If you really want to know what my best time is, so do I. Ask me in June.
saars im not gonna make it i curse the weakness of my fleshlifts for thee but not for mee saars
>>74224936Exactly, a 15 year old girl can run a 9 min mile without training. Anon is bragging he can run "UNTRAINED mind you" a 9 minute mile after what, 3 weeks preparation?>>74224956The bare MINIMUM to even begging bragging about a mile time is 5 minutes. And even that is for normies talking during a family dinner.
>>74224972Kek
The junior I inspired into equipped powerlifting just bombed squats at his first international compEarly education. It's good for him.
I love rooning, wish I could do it more often and still get Xbox hueg. Always at least weekly. Twice would be better
>>74224972>9 minute mile after what, 3 weeks preparation?One week. I'm resting next week
>>74224985Good job. Now inspire him to become a cripple
>>74222746Never, I wanna be the strongest gymcel
>>74224972pretty much, just keeping the units correct because people like >>74224981 don't realize they such. Like the average boston marathon time is 3:45 from 2022, which is a ~8:35 min/mi for the full length. these people here delusional>>74224985gross
since we got rooners shit posting in our thread. water your sbd numbers?
>>74225083>waterOh fer sher I can do at least 48 reps on the combine b
>>74224838Did a 52 minute 10K last saturday.t. rooning for 14 weeks
HAVE YOU EVER SEENA 265LB MAN DO THIS
>>74225398>Fat fuck does literally the easiest physical activity humans literally evolved to do for three hours>Literal children can do this, and more>Feels proud as if this is a feat others are incapable of Maybe if it was 15 miles, I might be impressed. But it's walking. I've walked 10+ miles while black out drunk before. It's so easy.
heavywalkbros lets get it
>>74225398THE ETERNAL WALKERAAAAAAAAAHHHHHHHHHHHH I MUST WAAAAAAAAAAAAAAAAALK30K STEPS IN A DAY WHEN?>>74225418IGNORE THIS DOOMER FATTY, KEEP ON MARCHING WALKBRO
>>74225398>>74225428>>74225434>>>/fit/fat/
>>74225398MOOOOOODSS
>>74220101You guys might be fat retards but you have good taste in women
Another easy session in elasticAs my coach said, we don't need to get stronger (now), we just need to get my body remember how to smash 325kg inna zoot soot
For the people who are above 3/4/5:How do you program your back work? I've been doing an UL split and doing my back work on upper days but now my upper days are taking forever because I'm doing 3-6 sets of presses, 3-5 sets of flies, 6-9 sets of pulling, 6 sets of bis, 6 sets of tris, 6 sets of lateral delts, etc. Meanwhile my lower days are pretty short: heavy squat or deadlift for 1-3 ramping sets then 3-5 sets of the alternate lift for volume + 3-5 sets of abs and calves.Should I start adding in some rowing on my lower days so that I am directly hitting back 4x per week?
>>74225627Move from body part oriented training (upper /lower, chest/back/legs) and move to movement oriented training i.e. I'm training bench, I'm training deadlift etc.Then it all just works.Also you can have a snippet of what my training currently looks like, but in isolation it doesn't mean anything
>>74225624Does your wife know you wear a tight singlet to impress strangers on the internet?
>>74225759>ImpressIs that what you call it?
>>74225709>Move from body part oriented training (upper /lower, chest/back/legs) and move to movement oriented trainingI don't plan on tweaking my lower body days yet (outside of potentially adding an extra exercise or two) because it's still working and adding 10lbs per month like clockwork (knocks on wood).
>>74225759Of coursh>>74225785Well you'll have to tweak it eventually. As you've seen, the upper body requires a great deal of complexity to train completely, and you'll soon see that the lower body requires a great deal of volume, more than you can realistically do in one session on a regular basis.Plus, deadlifts sort of break the upper/lower division by being only like, 2/3rds "lower"So yeah, it's half working and that's great, but you're already hitting the limits of the paradigm if you take lifting seriously. You can, btw, do 'full body' sessions (sorta) every session, and a lot of athletes especially, do that.
>>74225624Holy shit that looked easy. 325+ will be there once you're peaked
>>74225806whats ur bench freq?
>>74225842Thanks bro, I can always count on you290kg next week. I told the training seller than I need his heaviest sets because I'm going into comp. I hope he doesn't say his heaviest sets are for the strongest beings and I am clearly of the weakest
>>74225854TuesdayLight/medium raw (or wrapped) squatsHeavy raw benchWednesdayRaw or eq deadliftBack workFridayequipped squat (v heavy, ofc) Medium raw paused benchSunday Equipped bench (hard) Speed deadlifts w/ bands (light but feels medium)
>>74225806>Plus, deadlifts sort of break the upper/lower division by being only like, 2/3rds "lower"I'm only at 515x1/455x5 so my deadlift is still 90% legs. That will become a problem but it isn't my problem yet. I do deadlifts on Fridays already, that way I get two days of rest before hitting the gym again.>You can, btw, do 'full body' sessions (sorta) every session, and a lot of athletes especially, do that.Would be pretty miserable having to do so many exercises in one session. After I've been at the gym for an hour I get burned out and just want to leave. I'd probably end up skipping all my arm/delt/ab/etc. hypertrophy work and my arms would regress to 12"
>>74225624max file size is 4MB and stop making webms for ants. were not on dial up anymore
>>74222734Maybe I worded it wrong. I have been doing a sinking-style bench since I was fat. But idk I think my leverages are changing now that I'm getting leaner. However, I'm not used to soft touching bench, so every day I bench, my technique feels very different or smth I'm not sure desu
>>74225898The app I use (which, like all of them is very clearly a skin over ffmpeg) does not have an option for "max file size, now optimize quality"And I've discovered through trial and error that 480x480 "medium" quality produces a file size that doesn't go over the limit whether it's a set of 1 or 5.Its enough to see how the bar moves and what shape my body is. You don't need to see the cobs webs in my power cage lel
What to do about upper back cramps when benching?
>>74224330You forgot...>grip > shoulder-widthCheating
>>74224330I dont dl bare foot
>>74224330>BriefsCheating.
>>74223854what was your max bench again anon?the cg looked good
>>74226056I did 110kg last week with my normal grip (pinkies on ring)."Best" I've ever done was a cheated 115kg.
OK how the actual fuck is figgy a "boxer" but cannot run a 7 minute mile? it took me 3 weeks of running to hit 8 minutes at the same bodyweight... bro is washed>>74225863LETS FUCKING GOOOOO ACTIVATE SOVL IGNITION>>74225876wow only 3x benching. interdasting.
>>74224893>>74224899send help
>>74226196How much weight are you gaining per unit of time? What is the source of the extra calories?Just don't get fucking fat, it's not complicated. Every extra pound of fat beyond a certain point is extra time spent cutting in the future, a slow steady increase before reaching that point is much better than unironically doing GOMAD to squat lmao3pl8 for fahve
>>74226191>bro is washedsmashed washed and left to dry
>>74226237The chad flailer vs the virgin weave n tap
>>74226223>How much weight are you gaining per unit of time?havent weighed myself since late january where i was 66kg at 5"8, havent bothered to step on the scale ever since but i havent noticed any real difference in fatness yet>What is the source of the extra calories?probably just adding another protein source e.g, today i had eggs for lunch and chicken for dinner, but if i added more calories id have had eggs + steak for lunch and then chicken for dinner>extra time spent cutting in the futureicl i dont really care about being lean, so long as im not kyriakos grizzly tier then i dont mind packing on the pounds if it means my lifts arent as embarrassing as they currently are. i just wanna move some heavy facking weight
>>74226257How embarasing are your lifts? Also weigh yourself
>>7422628950kg bench 75kg squat 95kg diddly. i lift in a leisure centre in a grandpa/granny neighbourhood but ive yet to have a single session that didnt begin and end with me getting mogged>Also weigh yourselffirst thing tomorrow boss
>>74226257Just eat in a surplus and lift, don't worry about the exact details. A surplus means a positive weight balance over time. To identify that you need to weigh yourself regularly. If you aren't gaining weight you are not eating enough. If you gain too fast or your fat gain somehow visually overpowers your noob gains then eat less. You probably don't have a big appetite and aren't eating enough given your current stats.
my side delts are tender if i press on them. What could it be? last workout was bench, neutral grip chinups and dead. did 1 set of pushups and dbrows at the end of workout.
>>74226356Wtf does it mean? Does it hurt or not simple as?
>>74226569it does not hurt if i dont press on them so not sure if its doms
>>74226578Sounds like doms
>>74225933anon just wants to zoom on your ass dont listen to him
FAT FUCK GENERAL
phone network was down all day, what a nightmare>>74225627I have the exact same problem. What I need to do is shorten the time spent on the primary upper movement and add it in there as well as after deadlift day.>>74225709upper/lower doesn't necessarily mean it's bodypart. For me it's overhead/lower accessories/upper accessories/deadlift.
>>74227368maybe don't live in the middle of nowhere
Stream anyone?>>74225627I just do full body every day and don't worry about it :)
>>74225627>For the people who are above 3/4/5:>How do you program your back work?I engage in 6 sets of 800 calories, interspersed with 2 hour rest blocks. I like to sleep between sets since I work from home.
>>74227377The tower was down or something. It's not a boondocks problem.
>>74227400>It's not a boondocks problem.clearly it is
>>74225627BBB enthusiast so i do 5x10 barbell rows twice a week, and i throw in 3 sets of pullups to failure just because
>>74227444>clearlyyou don't seem to know what that word means
>>74227455ive got a clear signal. you dont. are we clear now?
>>74227379Actually nvm, gonna take a rest day
>>74227400>The tower one down>One tower>Not the boondocksWhat did we learn?
Feels like at a certain point a threshold is crossed and you get really hungry. ~10 lbs heavier and I'd feel no hunger on ~2k kcal per day. 197 lbs and the hunger is building by the pound. Joint pain is pretty bad, sore all the time, probably need to deload.
>>74227478I have a fine signal now that they fixed it >>74227503>I get blasted by dozens of radiation beams at all times every daycitycucks are literally mutants
>>74225863handsome Also nice pull
>>74225627Here is your new split, it's still 4 days a week.>MondayBench/Squat + pull-ups>WednesdayDL + BB row (and OHP / CGB / lighter pressing if you want/need to)Friday: Bench/Squat + more tri/pecs accessories, no back work essentially a push + squat daySaturday: Secondary DL day if that works for you after squats on Fridays, e.g an RDL. If not then this is your "pull" body building day, do at least one vertical + horizontal pullyou are now training back x3 a week, gg ez
>>74227649forgot to add, ofc you add on other accessories as you see fit throughout the week where it makes sense, this is just a convenient way to space out benching x2-3 a week, squatting x2 a week and DLing 1-1.5x a week
Is it worth starting to lift while still obese?5'7 down from 280 at 210 lbs atm. Goal weight is 160. Want to start starting strength if nothing else for something to do with my free time. I probably won't make a ton of gains because I'm at a huge caloric deficit but I want to get into the lifestyle and develop good form etc because I'd like to lift a lot once I get to my goal weight.
>>74227575Physics lesson for your dweeb. The intensity of a radiation emitting electronic is >I = P/(4*pi*r^2)P = powerr = distance from source to you I = intensity (measure of # photons hitting you).Your wifi router at any given time is about 510meters away from you. Assume, for sake of argument, that radio antennae are a mere 1km away from you (in reality, they're farther). This suggests your wifi router, to bombard you with the same intensity of EM radiation would need to be 1,000 times weaker thsn that of a cell tower. I leave it as an exercise for the reader to verify what the real relative power outputs are
>>74227685You will make gains, and yes, obviously you twit, it's the healthiest thing you can do.
>>74227692>6 / 2(1+2) = 1u mad?
>>74227368>phone network was down all dayMidwest in the dark ages
>>74226312If your lifts are going up just track your bodyweight and make sure you don't balloon up into obesity.It's not that deep if your progress isn't oPtImIzEd, if it takes you an extra month or two to get to where you could be it won't change your life. Unless you plan on winning worlds or something with an actual time constraint.
>>74227546Ghrelin (hunger hormone) starts getting higher the longer and deeper you go on a cut. It would take some time on your new weight for it to adjust back down.
>>74220101anyone tried the 1976 russian squat progression? I've been thinking about running it for all main lifts at the same time.in the original form it's alternating heavy and light workouts 3 times per week for 6 weeks. the light workout is always 6x2 at 80% of 1RM. the heavy workout starts with 6x3 at 80% with one rep added each workout until 6x6, then it's classic peaking, i.e. 5x5 at 85%, 4x4 at 90%, ..., 1x1 at 105%. e.g. Mon 6x2 at 80%, Wed 6x3 80%, Fri 6x2 80%, Mon 6x4 80% etc.e.g. I wanna try something like:Mon>bench heavy>squat lightTue>trap bar DL heavy>OHP lightThu>OHP heavy>trap bar DL lightFri>squat heavy>bench lightthoughts? I don't care about powerlifts (or muscles for that matter, not even sure why I lift anymore, I guess just for the number going up), hence OHP and trap bar, which is more suitable for higher volume, but this general is one of the few threads left on /fit/ with people who even lift anymore, so I'm asking here.
>>74227649Different anon here, would you advise doing bench first on one day and squats first the other?
>>74222635>you don't get any mires for your 3pl8 ATG squat while everyone mires the fat stacks of plates I load up.get real, in a comercial gym people get mires for repping 2pl8 on any lift, maybe except deadlift
>>74227706Why would that make me mad? It's the mathematicians who seethe at it. If anything, that's one more reason why physicists support it. Fuck mathematicians >For example, the manuscript submission instructions for the Physical Review journals state that multiplication is of higher precedence than division with a slash,[7] and this is also the convention observed in prominent physics textbooks such as the Course of Theoretical Physics by Landau and Lifshitz and the Feynman Lectures on Physics.[a]https://math.stackexchange.com/questions/3231556/implied-multiplication-operator-precedence
>>74227756Yes but it also depends on your mode of progression and how affected you are leading into the DL on Wednesday, or the effects of the DL into Friday. Benching heavy first for me doesn't interfere too much with squatting, squatting heavy first interferes with everything else. Just do whatever you like or want to focus on.Be strict with accessory choices if you don't want to spend 2h+ in the gym, this isn't a body building split so don't try to turn it into one.
>>74224330>Elevated heels>Cheatingthey make it harder, faggot. their purpose is to get lower than your mobility normally allows you to, but even stopping at the same depth, they reduce my highbar squat weight by about 5% (less of an effect on lowbar)
WE TRY NOT TO FORGET,STOP DOING THE FOLLOWINGLOWBAR SQUATTING,SUMO DEADLIFTING,MAX ARCHGRIP BENCH,DONT BE FATGET SOME GOD DAMN SELF RESPECT AND DIGNITY
Is someone here who can edit that pastebin thing?Got a new total in wraps, BW: 89,2kgS: 330kgB: 210kgD: 315kg T: 855kg
>>74227826>DONT BE FATAren't you fat?
>>74227836He likes to think that he isnt
>>74227764>get real, in a comercial gym people get mires for repping 2pl8 on any liftHeh, what part of India do you live in?
>>74227744I tried RSR before for all 3 lifts, it's not easy. Crashed and burned around the 90% 4x4 mark. I would recommend picking something else.
>>74227805Thanks for the tips
>>74227828Justin has one, but nobody has really used it any longer since the level of conversation here has plummeted
>>74227692I didn't read your post but I did take physics in college. Just so you knowI was jist joking around but I'm sorry you took it so seriously.>>74227710I sorted my photos at lunch. 200+ photos of food, 400+ pictures of cats.
>>74227874I'm sorry you're offended. I'll be gentler next time
>>74227771>entire field of study hinges on mathematical abstraction>hates mathematicianskek
>>74227874>200+ photos of food, 400+ pictures of cats.in justin's world, that's 600 pictures of food
>>74227828im surprised justin never added you to the pastebin 2bh
>>74227898Lmao gottem
>>74227744Haven't tried it, but I like the concept. I'll give it a try after I run Smolovs. Got to hit 190 before I vacation in the Med mid June, after that it's a 5 month bulk.
>>74227898
>>74227818I use them because the fat gym employee keeps yelling at me for doing high-bar barefoot. >>74227734That makes sense, but I wonder if body fat factors into the equation. Once my lower abs became visible (outlined) it's been egregious.
>Steve Albini dedit's ogre
>>74227947Never heard of him
>>74227900I'm nearly never here. Also the captcha system has become even more gay. Congrats to that.
>>74228372Congrats on the kid and being the strongest man in Germany in your weight class!
>>74227947Another giga vaxxed boomer SLAM DUNKED into an appropriately early grave100 points of pfyzindor lmao
are yall natty
>>74228542Yes this is a natty general, secret rice dishes notwithstanding desu
>>74228542There have been some admitted roiders in the past but most people are natural.
I need to goon
Is there any routines I can do on the weekends?
>>74229002Wake up, buy groceries, mow the lawn, and do laundry. You can start the laundry before shopping and throw it in the dryer when you get back.
>>74229103I mean power lifting routines lol
>>74229103Depends on how your training is set up. Give us a rundown
If you can't lowbar squat without wristwraps, you are a mobilitylet
Is it good?https://www.instagram.com/reel/C6EbE60x4de
>>74229377If you need heels to squat properly, you are a manlet and a mobilitiley
>>74229404yes
Do yall have IRL friends to talk with or are mostly loners?
>>74229522I'm a failed normie
>>74229496what ever happened to the weightlifting boot?
>>74229522of course
>>74228601Tell me more about this "secret rice"...
Can't sleep too excited to lift
>>74227874But how many pictures of cat food?
>>74229002>imagelmao I forgot Peachgate>>74228601>>74229747wait I think I know the haram rice dishanyway dudes I wrestled today. drilling was easy. live was not. again, zyns are incompatible with hard wrestling. did well with the wunderkind but I need to do better. defensive takedowns are pretty lamedrank a half gallon of milk with dinner>sirloin>2 eggs>quinoa>collard greensnow I need to have this multiple times/day. all I had earlier was oatmeal lunch. that's not bulkworthy
>>74220908>>74220939>actually doing those clown's programsGod go back to red.dit
Since it was storming outside (no tornados in FIGGY's area tho, because, reminder, tornadoes fear FIGGY) I decided to stress test a mile on the treadmill. 8 minute mile ALREADY achieved. SASQUATCH doesn't stand a CHANCE desuAnd I can already tell hitting 7 minutes is gonna suck reeeeeeeeeeeeee
guess which dyel just hit 1pl8 on bench for the first time
>>74230587Based
>>74230587Was it Hank?
>>74230596thank you anon>>74230651THE AUDACITY!
>>74230651im training for my mma debut figgy. i suggest you learn a basic ground game cause im coming for that ass. its hard to tell but in the video he tapped
>>74230587Good job fellow DYEL.
>>74230814Thats a guy
>>74228542They're all on roids but they're so fat noone will doubt them when they say they're natty.Unless they've competed in a tested meet recently theyre all on the juice.
>>74231315True. You can compete very rarely, cycle during off seasons to gain muscle mass, then go off the juice shortly before a comp and test negative. It's amazing how little people know about this stuff and genuinely believe certain feats are natty. Like the guy who claimed to be below 20% bf with a FFMI of like 27 and being natty. Give me a fucking break
>>74231375Idk, my "FFMI" is 23.5 and I feel tiny. 10 lbs of muscle till I break the natty barrier.
>>74231451Bf%? FFMI natty limit only applies to people who aren't fat, so bf% less than 20ish
>>74231315I'm painfully natty
>>74231480Not that guy, but my ffmi is 24.2 and I get called a dyel everytime I post here.
>>74231511So? They call anyone with a BMI under 30 a twink. I wouldn't call them good assessors of physical health
i shaved my head am growing my beard and doing nofap for /plg/
>>74231480Navy bodyfat says 17% @ 179cm / 89kg.
>>74231549Nice job then. Let us know when you break the barrier then. It becomes exponentially harder to build more muscle mass the closer you are to the limit. it's also possible you're a genetic anomaly, though those are very rare.
>>74230587congrats bro
ROAD TO 190 (220 --> 190)>Today 196.6 >Today's Lifts Power Cleans 5x3 @ 80%Weighted Pull-ups 5xF High-Bar 4x6 @ 75%Weighted Back Ext 3x15 Weighted Sit-ups 4x8Back Flyes / Reverse Curls Last workout before a quick deload, right arm is starting to feel like tendinitis.
>>74231738Today's Eating >2 home made lattes (1% milk)220kcal / 18g protein>350g skyr w fresh berries (blackberry/blueberry mixed)275kcal / 38g protein >375g marinated flank steak 825kcal / 105g protein>175g home made baked fries w/ 1 tbsp olive oil250kcal / 3g protein >TOTAL1570kcal / 164g proteinWill decide whether I want an ommelette sandwich (550kcal / 41g protein) for lunch, depends on whether I actually go for that 5k.
>>74231738>Power Cleans 5x3 @ 80%Bill Starr claims another victim from the grave
>>74231524Based
>>74230587>girl tier numbers get praise>intermediate numbers get shat on
>>74232025Intermediate is the worst tier to be in. Beginners have an excuse for having low lifts. Advanced and elite lifters have amazing lifts. Meanwhile intermediates have shit lifts despite long time lifting. If you haven't broken out of intermediate within 2 years you're ngmi
>>74232025That's because that poster is a girl who's been failing at a 1pl8 bench for a long time.Hitting 1pl8 for a lady is the same as your first 2pl8 bench for a lad. It's a big milestone, and it's the last time you'll feel unbridled joy at it too. Because after that, you've trained long enough you're "supposed to be good". ^Why are you praising my 3pl8 bench, I should be doing 3.5pl8 before I'm "good"Etc etc
>>74230587goburina
>>74232025He posted an anime picSimple as
>>74232050Is she hot?
>>74232044what does my dots need to be to be considered advanced, senpai
>>74232025it is pretty weird, i expected to get called every obscenity under the sun>>74232050im a man anon, just a very weak one>>74232095fuck no lol
Whenever I see a "powerlifter" in that ridiculously wide, unathletic, low-bar stance, squeaking out a """squat""" above parallel, I shake my head in pity and disgust. I know full well that as he looks himself in the mirror before bed, as he catches a glimpse of his undeveloped, skinny-fat quads, he's going to dread the moment when he has to go to bed, and he can no longer escape that little voice that whispers "you didn't lift the weight".
>>74232100400 minimum, but you need to take into account that dots is inflated for fat people and twigs. If you're obese, 425 dots. If you're morbidly obese, 450 dots. Otherwise 400 dots.
pr's for todayohp 150.5lbx7pendlayrow 172.5lbx10squat 185.5lbx10
question: at the squat descent/bottom am i supposed to keep all my leg muscles actively tensed/engaged or am i supposed to relax and divebomb/bounce?if i keep everything tense i cant get as deep as doing it the other way
>>74230712If you tried that with me i would curb stomp you in the head. Learn the basic takedowns first from wrestling, double leg, stuff like that
>>74232123That antcel really broke the powerlifters with those pastas kek
>>74232176Dive bomb /= stretch reflexYou should have a bounce, but you should not be dive bombing hundreds of pounds straight on your knees/calves.
>>74232100>>74232125500. Simple asReminder that the easiest classes are 83kg and 93kg
https://www.youtube.com/watch?v=Lv2p_EGZqDc/plg/ fatassess btfo
>>74232278# of outliers is meaningless without the raw count of data points. Consider the following:>Data set A has 5 million data points with 50 outliers>Data set B has 5,000 data points with 5 outliersWhich data set has more extreme outliers? By raw count you're owed to believe A. But observe:>0.001% are outliers in data set A>0.1% are outliers in data set BNow which one has more extreme outliers? Looks like it's B.
>Bodyweight suddenly falling really fastOk adding back in some calories, I'm feeling tired all the time now too.
>>74232315The pic there is the totals needed in each weightclass to reach 3σ or 4σ. σ values are outier based on dots, not on the individual weightclass set.
>>74232436>>74232278Sauce for analysis?
>>74232237Yes i feel the stored up energy at the bottom when i keep my posterior chain tensed. The other way just feels like im resting/bouncing off my tendonsI just have to work on depth since ive been squatting the other way forever. Maybe ill do a recording
>>74232100To be advanced you need 7pl8 squat and deadlift+ and 4pl8 bench.Body weight, height, gender, whatever the fuck does not matter.
200kg x3 to three board from yday
300kg x2 from tuesday
>>74232505>>74232512Jesus Christ, insane lifts, mirin
>>74232505>>74232512Good work. Haven't seen you in a while.
>>74232512scars and smg had a baby??
>>74232512Great lifts, but that knee hyperextension is scary
>>74232794>>74232794>>74232794
>>74230712HEHEHEHE WHAT IN THE KUNG FU PANDA AM I WITNESSING,YOU WOULD GET A STAMP TO THW AIDE OF YOUR HEAD,HAVE EYES LIKE A HUMAN BEING AND NOT A BUG>>74231524SOUND VERY NU-MALE GET A PAIR OF GLASSES TOO,>>74231778GOOD LUCK WITH THAT,DIETING SOUNDS LIKE HELL,>>74232176CONTROL THE WHOLE WAY,TRY 5S DOWN SQUATS,WANT HARDER, TRY FULL DEPTH PIN SQUATS,FRANK, KIM, CHEESE DIVE BOMBS,TWIGGY, FIGGY, MYSELF FEW OTHERS HAVE SLOWER DOWN,
