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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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Old one is close to death
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>>35966174
symmetricstrength.com

>>35966175
You can't make gains without some of it being fat. However, by keeping your caloric surplus low (ie. <500kcal) and protein intake high (100g+ per day) you'll minimize your fat gains.

Either way, you'll want to gain weight. My buddy has the same stats as you but has less fat. He looks like a fucking skeleton.
>>
>>35965174
>>35965179
Squat: 160
Bench: 110
OHP: 75
Deadlift: 230

151lbs or 68kg
5'6 and 3/4 or 69cm
22% bf measure by Bioelectrical Impedance so probably larger than that
34.5 inch waist

I'd like to cut my waist down to how it used to be at 30 inches.

Probably going to end up cutting in March since my gf has been pestering me about not losing weight since I started working out and my legs just getting bigger while nothing is shrinking.
>>
>>35965885
If you're trying to bring the squat up Candito's 9 week squat program is well worth checking out
It's programmed for advanced lifters but scaleable and the motifs and thought behind it is really well founded

>>35966001
Is it a sharp intermittent pain or a soreness?
Try and get bloodflow to the area and see if it helps, soreness goes away with time no problem, sharp pain means a problem

>>35966014
Do you wanna be lean, then go ahead and cut now
You can probably stand to bulk some more but it's down to how you feel about where you stand fat wise

>>35966075
Take it anytime, don't fret over timing windows just get everything into your body you need to


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>>35966231
Thanks for the advice, I just want to clarify my TDEE was around 3k, so I would be sitting around 3.5k cal with 100g of protein, that sounds like a fucking bulk. I feel like some kind of math is wrong here.
>>
>>35966268
So all these skellys whinging about their baby calves should just get fat for a few years and then cut back to lean?

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How much does /fit/ bench press?
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>>35966095
Oh, and I'm 6'5" 250lbs, just for context
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>>35938029
Hi /plg/
>>
>>35938533
I was exactly there before. My issue was being afraid to adjust sets and raise the weight. Accessory chest stuff like DB flies and DB heavy bench helped me fix it. Ironically I no longer deadlift.
>>
>>35945031
Tell us about your journey there.
>>
>>35938011
I dunno but I did this yesterday.
135x20
225x6x4
245x4-5x3
255x3x3
275x1x1

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Fuck man, Zyzz looked so good...

He was the best
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>>35965300
yeah man, no homo
>>
>>35965312
>fraud
like this matters to anyone anymore. Everyone who has ever had their picture taken professionally was a fraud
>>
I think his abs are awesome. Looks like dragon scales or some shit.

How much Tren was zyzz running? A gram a week? He looks denser than a boulder.
>>
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dem fucking genetics...
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>>35965382
He's not even huge and his hair is ass, but he will never look bad ;_;

What are your opinions on Athlean X? I've watched a bunch of his videos on YouTube and he does help me out with form, but how are his actual workouts? Is it worth looking for them?
>>
>>35964975
Aside from his shitty bait titles,he pretty much knows what he's talking about.I don't really see anything wrong with his videos.

Hey /fit/

I'm fairly new to going to a gym and I was wondering if it was okay to do OHP's in the squat rack?
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>>35965651
With the power rack at my gym, the rack is adjustable and you can actually move them to the outside of the cage. Is this not possible?
>>
>>35965413
Somebody got mad at me for OHPing in the Squat Rack

So i let them work in with me

and OHPed more than they squatted

they never complained about me again
>>
>>35965872

>id rather expend all my energy and atp doing the press than blowing a huge portion of it cleaning.

Beyond that, it's all but impossible to get a proper pressing grip on the bar after you've cleaned it.
>>
>>35966218
No they didn't. Quit making shit up, what are you a tumblrite teenage girl that you need a stupid anecdote in order to have an opinion?
>hurr durh someone didn't like my skirt once because it looked slutty
>but then all my amazon sisters were wearing the dress and the silly boy shat himself from embarrassment and I was so powerful
>>
>>35966260
the bit about pressing more than they squatted is a bit much, but really now a lot of folks just can't seem to ask to work in politely, at least that much is plausible

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Come join our active /fit/ whatsapp group

>Lifting Talk
>Meal Prep
>QTs
>Dank Memes
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>>35962861
WHERE
H
E
R
E
>>
to people saying that its not working when you add that number

dont forget to add the "+" sign before the number when adding their number
>>
>>35962092
Atleast discord it's ez to stay anon
>>
looks like the admin is sleeping.. last active at 4pm

I want in bros
>>
>>35960896
+526123486347 add me broski

What universities/colleges does /fit/ attend? Why?
What's your major/minor? Why?
Favourite lift? Why?

For me:
>University of British Columbia
Because it's close enough to visit my family, in a city I like, and it has a fantastic anthropology program.
>Anthropology/Archaeology
Primarily because when I first started attending archaeology was part of the anthropology department and didn't even have a minor program. Fortunately now it does (still no major though) and I've become really interested in anthropology along the way. Particularly anthropology of Coast Salish peoples.
>Deadlift
There's just something about pulling a tonne of weight that is so incredibly satisfying; sometimes I have to stop half way through a particularly heavy set because I'll get an erection.
>>
>>35965953
not related to thread but how is ubc? choosing between it and my hometown uofc soon for engineering
>>
Who /ung/ Dahlonega?
>>
I'm going to A&M next semester. Someone describe to be how life is over there plox.
>>
>>35965966
For engineering it's fantastic. My roommate is an electrical engineer and he seems to enjoy it a lot, actually managed to get a co-op at Intel working at their SSD lab in the city. Thing I'd take into account though is that through first year and partially second year, I've heard that they focus moreso on weeding out the weak than teaching (though that's not to say they don't teach well).

Basically, it'll really push you to your limit. However if you make it you'll come out tough as nails with a great work ethic, from what is probably the most respectable engineering school in Canada.

Thing to note about UBC as a school in general though: it's hard to make friends. The classes are huge, the campus is huge, your faculty (unless you're music or forestry or something) will be huge. Make friends in your dorm in first year (don't be a shut in, my gf at the time kind of ruined first year for me) and I really, really, really recommend joining a frat/sorority, or your faculty/department student association, if not both. I didn't do either and I've never regretted anything so much in my life. Frat life at UBC isn't a thing like cinema/media makes it out to be. There's partying etc., but seriously, don't believe the cinema/tv/etc. It's a load of memes. I'm even considering joining one next year, which will probably be my last year at UBC unless I pursue a masters.
>>
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>>35965953
>archaeology

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>fail my squat
>fail my deadlift
>tfw it's still just baby weight
>tfw you'll never be strong
>tfw you're a failure
>tfw you should just end it
>>
bullets are, like, 0 calories and no protein, my friend

eat a big stack of pancakes and bacon instead

as long as you keep trying you'll always be better than you were the day before
>>
>>35966226
keep at it mait0 were all going to make it

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My uni is having a 1000lb challenge.
I've been lifting for a good while but I've never maxed in my entire life.
how can I gain as much strength as possible?

Current stats
>275 deadlift 4x5
>squat 190 5x5
>bench (i only use dumbells cuz friendless loner) but today i saw a buddy in the gym and i was able to do 135 1x10 and 155 1x8 after a day of dips and doing 5x5 dumbell press

how can I gain strength as fast as possible? i want my name on that fucking board and i think i could at-least get to 900lbs

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>Gym receptionists

Who started this meme? What is their purpose?
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>>
>>35966199
LOL what? You've been going to the gym all this time and not tipping the receptionist?

that's AWKWARD..

now you know why they look at you weird
>>
My gym receptionist is a 40 something bear mode black man
>>
>>35966229
Does he give you post workout "massages" as part of the gym membership?
>>
>>35966254
No but he calls me jewfro and asked me about why I shower at the gym in swim trunks
>>
>Receptionists says, "have a good day"
>I respond with, "You too!"

Just fucking end it

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What is the best fish for someone who doesn't like fish
To me prepared sushi taste delicious but when I cook Salmon from god damn walmart it just reminds me of the ocean
I can eat it but I at least want to enjoy it somehow
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>>
>>35965273
Well, don't buy your fish from Walmart for a start. Yeah it may be cheaper than a good grocery store, but that really shouldn't factor into your seafood purchases. Getting your fish from somewhere with a good seafood department makes a huge difference
Also >>35965386
>>
go buy sushi grade Tuna and Salmon then

it's gonna be expensive though, and it probably won't be as good either if you don't live on the coast
>>
>>35965273
>buying salmon from WalMart
>buying seafood from WalMart
>buying food from WalMart
>buying anything from WalMart

Step 1) Feel bad
Step 2) Don't try making raw fish sushi at home, sushi grade fish is more expensive and odds are will suck balls if you don't have the opportunity to buy it fresh.
Step 3) Tuna is your friend. I bought a bag of flash frozen mahi-mahi fillets from Costco for hella cheap (Costco is based for frozen meat). Leave it in the fridge for a day to thaw. Heat up a pan nice and warm. Toss fillet in until one side is brown. Flip it until the other side is brown. That's it.
>>
>>35966103
>sushi grade fish
>fresh
You know they're not the same, right? Sushi grade means it was flash frozen for a few days minimum to kill any parasites.

That said, step 3 is great advice. Tuna is god tier in terms of lean protein
>>
>>35966103

Walmart sells a lot of fucking garbage but their fresh food is literally the same as the fresh food sold in every other fucking store

>Lifting for women
Even pornstars prefer dudes who don't lift.
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>>35953712
This bums me out she was my first fave porn star.
>>
>>35965645

Powered by the sun bro.
>>
>>35962147
>implying you can't browse both
>>
i just like lifting
>>
>>35953804
WHERE IS HIS CHEST

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Symmetric Strength thread?
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>do 2 reps of 185lbs incline bench
>it's now my best lift
>>
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6 months into weird fullbody workout
5,7
143 lbs
>>
>>35962849
actually yes.
>>
>>35962849
insofar as it it relative to bodyweight, yes.
>>
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Been lifting 7 months

hi /fit/izens, /pol/ack here. Just tell me how to get pic related's physique (small but well defined muscles) before summertime. im 6'3, 165lbs, and i only eat my steak well done
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>>35966184
thanks for the serious post. cheers
>>
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>>35966139
>>
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>>35966210
OP here.. can we stay on topic? yes jews are bro tier but they all burn in hell eventually because they worship satan the antichrist
>>
>>35966100
you're never gonna get serious answers if you don't post pictures of urself. and yeah just stop eating for a month or two and you'll reach black skeleton mode pretty quickly
>>
>>35966245
Knee grow, satan is swole af. Jesus is skelly.


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