>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>registered dots offenders listhttps://pastebin.com/tMdLwJjZprevious thread: >>74589241
first for HAPPY BIRTHDAY WEEMS YOU OLD FUCK
Gentlemen, I'll try once moreDoes anyone have any collegiate football/rugby S&C programs? preferably within last decade, but I'll take anything.I'm willing to share my summer '11 program (the only thing I have left). I also some random Springbok Rugby Program, I never ran it though.Thanks, broskies
>>74602052Idk, I think there's a program for field athletes + strenght in Boostcamp
posting again cuz end of thread did a peak amrap today, im literally exactly as strong as i am 8 weeks ago, I probably would be stronger if i just stayed on my LP power building program then going on my current advanced strength focused program, im rating this shit poorly on boostcamp once im doneor do you think I should start another program now? thats more thought out
>>74602039everyone's being...so nice
>>74602067yeah haha feel free to let your guard down
>>74602067Happy birthday dude
>>74602065>posting again cuz end of threadyou best wait your turn until after >>74602067 blows out the candles and gets his mini muffin night night sweet dreamshave some cake bro
>>74602067Fuck you bitch.. jk happy birthday gray bush
>>74602111bro gets a Punzy cake... he's so lucky>>74602067happy birthday if that wasn't clear
>>74602159was your bday two days ago, or in two days?pick one: lime, chocolate, apple
>>74602207Sunday>pick one: lime, chocolate, appleapple, obviously
When an anon has a birthday nobody bats an eye. But when tripfag *licks lips* when a tripfag has a birthday the thread goes insane
>>74602218happy birthday anon
>>74602218>14 posts within an hour>insanethat sounds like a normal set for a powerlifter
>>74602025My bench is going up 2x as fast from doing only like 3 or 4 freeweights and ego lifting machines. It's weird it's like if you descend quickly and bounce at a certain point of rom you can target inner or outer chest and shit.
>>74602217happy belated birthday, s****have a slice of caramel apple cheesecake
>>74602223Mine is in august, i just wanted to make a joker meme...
>>74602025I'm thinking of doing a 2 month phase of prioritizing delts and arms like 3-4x a week just on those.
>>74602229how much ya bench my guy?>>74602231based mines on the 22nd
>>74602230>Sundayoh fuck! I can't readnooooo you have to wait!!!!
>>746022361rm says 285 after I did 225 for 7(245 for 5 right after). I was at 245 for 1 like 5 weeks ago. I'd bet I can hit 315 for 1 in a month.
>>74602229>>74602243Dynamic effort is goat
>>74602236Also keep in mind I bench 3-4x a week and never fully recover
>>74602247What's your bench? I feel like I'm gonna get 315 in 2 months at the worst from 225 for 4 a month ago.
>>74602287330, i can do 225 for 15 tho
>>74602039If I saw this happening in my gym, I'd peg her in the back of the head with a plate, and drown him under the bottle filler.
>>74602294You gotta try flat back high weight and 5-10 on machines. I was shitty 1 repping my 5rm maybe a month ago.
>>74602420I dont have machines, not sure what you mean by flat back high weight. Sounds like a porno name
>>74602506They're pretty sick for burning out at high weight. Flat back hits shoulders and core/serratus which were my weak point 225 1rm february(+60lbs 1rm minimum with 1rm calc).
>>74602506Oh yeah and inner pecs aka the power part(pec major). Literally I grew tits in a month getting drunk and figuring out my technique.
>>74602067Happy birthday upper body inspiration man
>>74602595>12.5lbs a month on 1rm not working?Thats 5s and a 1.25 put on 20 a month bottom set and that's not so bad.
>>74602615>5s and 2.5sPer month
>>74602619Seriously I'd hit that on a cut unless you were stalling for 4 months and put on 5s every 2 weeks then it's below average.
>>7459981390.3KG,14ST 3½,198.66LBS,STRAIGHT OUT OF BED ONTO SCALE,WORK NOT BEEN AS DEMANDING OF LATE,SO DOWN ON CALORIES
6km run this morning and some rowing machine in the afternoon, time to eat steak.
>>74602707>sub 200 small dog
>>74602025THREADLY, 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
>>74602980OFFICIAL, 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
>>74602986UPDATED LIST OF PLG APPROVED ACRONYMs (Arcane CipheRs Of Never Yielding Masculinity). Post, but don't spam, in every thread.>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)
nej
>>74602980>>74602986>>74602989This PERFECT PASTA is for all of the little FIGLETS who dream of growing up big and STRONK like SENPAI FIGGY desu
>>74602990TRIPS and FIGGY gets perfect pasta in the next thread too
>>74602997aaaaaaaaaaaaaaaaaaaaaaaa got too cocky
>>74602025LAST TIME, ON PEE ELL GEE>>74589241 OP eats the eggsautism over drop sets>>74589372 Anon used to lift and if that's actually true posts in commiegramsmore autism over drop sets>>74590527 Blobby cites his """sources""">>74590613 Tlaw does deadlifts and doesn't feel like dogshit>>74591444 Anonchad does a fat memebar squat and gets TRIPS>>74592575 CRUISE CONTROL is strongfat. But more the latter than the former>>74592853 Anon gets executed by Based Jong-Un>>74595629 Poverty Bench Namefag benches more than 95% of the thread but is fat>>74597205 Anon squats and imagines sharting (and HITTING DEPTH desu)>>74597643 Kimchi makes NOGAINS>>74597706 OH MY GOD SASQUATCH WENT FROM NERDCHAD TO FAT OGRE ABSOLUTE TRAGEDY WORST TIMELINE no homo>>74599119 CRUISE CONTROL looks unsettlingly like doughy FIGGY and i might kms>>74599412 Seenyor breaks Rules 1&2>>74600476 WEEMS PRs>>74600584 WEEMS posts the classics>>74601339 WEEMS ages. Only 15 more years of A T H L E T I C I S M left. Sad!>>74601789 Shamam does sit upsFINAL SCORE: 3/10 - Very few lifts and the most depressing, It's Ogre Forever before/after in the history of /fit/. Would be 2/10 but WEEMS aged and that Anonchad got TRIPS for a lift.
>>74603001>>74603110>FIGGY can't into REPEATING INTEGERS
>>74602067Happy birthday vro
>>74601833>>74601827Reminder that he claims natty and when he first posted his stats dimwits here said he's natty. >>74599813
>>74603192wdym im not stronk enough :(squat 220 (NO BELT NO SLEEVE ATG HIGH BAR 100% ORGANIC)170 BENCH260KG DIDDLY (NO BELT, NO STRAPS, HOOKGRIP, CONVENTIONAL LIKE A MAN (Havent posted the video tho))105kg OHPI can also clean 140kg
>>74603347YOU ONE OF STRONGEST LIFTERS ON /FIT/EVEN IF YOU ARE ON VITAMIN S,IT DOESNT INVALIDATE YOUR STRENGTH,
>#IGGY
>>74603347I mean you have roid size but natty numbers. Thats the best way to spot a roider. If you were deadlifting 350 and rowing 180 for reps i would believe that back is natty. At your height and that weight its obvious you're on something
>>74603390>>74603418senpai bd your praises are always welcomed even if you don't consider me natty>>74603421I think i just have nice insertions
>>74603514Yeah nice needle insertions
Reminder that trans women are perfectly viable
>>74602995>Perfect>No image in first post
>>74603598SHADDUP
Goddamn it, massive pain, I think I pinched a nerve again. 3 days ago I pinched a nerve benching, difficulty looking straightforward. Today did pretty heavy diddly, 1 set, suddenly same massive pain.
>>74603421>roid size he's 5'3 any sort of muscle mass is gonna make him look huge. It's typically why natty body building has height classes. He's strong but not roider stong
Someone post Isley deadlift eyes popping out image pls
>>74604008Which one
>>74603835He worked hard for his stats, and ate a lot. But let's be real here, he's on the vitamin S. >>74604008
>>74604008i don't even remember what this was from
>>74602080ty!>>74602111ty, delicious!>>74602132ty and while bald on top, I have no gray anywhere>>74602159ty! and happy birthday to you already in Nippon!>>74602608ty!>>74603110>Only 15 more years of A T H L E T I C I S M leftfuck yeah. that's the truth>>74603146thanks dwarfmoder!>>74604334>open your miiiiiiiind, Figgy...
>>74604411this is still my favorite isley pic, by far.
>>74604512>record scratchYep, that's me
>>74602067Late, but happy B-day!
>>74602025Excreting an especially stinky wet load of Norman khan this early afternoon How’s everyone else’s Norman khan looking today?
>>74605136>How’s everyone else’s Norman khan looking today?Thick, solid, tight
>>74605136Pretty firm, I ate an inhuman amount of cheese via pizza yesterday.
>>74603192looks way too lean to be that big (~220lbs) at his 5'3 height most natty lifters look fat as shit at something like 5'9 and 200lbs
>>74605398I will consider this argument bullshit until he posts belly
>>74605164Here i was around 218Back picture I was around 212/215
>>74605605No flexing, no posing, no pump screenshot from video
>>74605605bit of a non sequitur but okay
>>74605605Uh-oh, stretch marks on the shoulders - busted!Jk, see guys he's just thicc
>iiiiiiiiiiiit's tiiiiiiiiiime!!!>T>plus 4 way neck and 30+ min LISS>Epico, shrimp cocktail, chicken fried rice, and ciders>Lbeartooth radio>WUFC 303 - Jiri!!!>Fhungry - for food, weights, and competition. 8k in a few weeks, followed by some 10ks to hold me over until fall ball starts back up
>>74605605Damn bro, mirin, thickk as fuck, nice forearms too i want to get mine to look like that
>>74605641>UFC 303I think I'm gonna go to the movie theater for this
>>74605641>UFC 303Holy fuck thanks for the reminder, gonna open a beer for this and i dont usually drink
>>74605641>UFC 303Lopes?
>>74605695as cool as silver screen would be, it's the high seas for me>>74605704ditto. numbered events are when mama and I indulge in a few drinks and appetizers>>74605714I like both fighters, but with Ortega already hinting towards LW (and the mess up on the scales) I think i'll root for Diego
>>74605687Number 1 forearm exercise is not using straps. I stopped using straps for everything (deadlifts, pulley, lat machine, rows) and my grip strength exploded
>>74605797Based, i used to use straps for deadlift but i'm switching to mix grip
>>74605797I agree. I use straps sometimes for snatch grip deads or rack pulls otherwise almost never
>>74603514PRAISE GIVEN WHERE IT DESERVED>>74603726HAVE A WEEK OFF,2 WEEKS OFF WONT AFFECT PROGRESS/STRENGTH,>>74604008>BURNING TOAD>>74604318I BELIEVE THIS>>74604512HEHEHE,SOMEONE KIDNAP HIM?>>746056053LB IS ONLY 1.3KG DIFFERENT,NOT DRASTIC ENOUGH WEIGHT DIFF VS THE SIZE DIFF,IN MY OPINION>>74605797YES YES YES
>>746061281. Go to archive2. Locate "dancing israelis"3. Re-read my post >>74602294
>>74602230bro that looks fucking great, i'm jelly
>>74602420>You gotta try flat back high weight and 5-10 on machines.what does this mean? benching with no arch at all? and what do you mean by 5 - 10 on machines?
>>74605641well, today sucked. numbers still went up, but it was not enjoyable. should have taken the day off
>>74602230Holy fuck that looks good
>>74603110>3/10do better plg
>>74603110>Post only few times last thread>It's rated poorlyMiss me yet?
>>74606339>>74606539https://www.justapinch.com/recipes/dessert/cake/apple-pie-stuffed-cheesecake.htmlshh, don't tell anybody
>>74606645Bro this would make me cheat on my cut so hard, good thing i'm too lazy to make it kek
does alex bromley know what he's talking about or am I wasting my time watching his videos
>>74606772Just dont tell 9 you watch him
>>74606772His programming series is worth watching.
Currently swagging out on ribs, fries with ranch and 1 liter of beer, it's UFC day baby. Thanks for reading
>>74606887That looks fucking dryand the sandwhich isn't so great either
does anyone struggle from having to choose between lifting big and being big in general vs putting in more hours riding the bike? Kinda wanna fraud it like Nick Bare, but for cycling instead of running.
>>74606871so the debulk is going well?
>>74606918I've been fasting all day, just started eating. I won't eat that much i swear, today is a special day
>>74606871303 is a terrible lineup if im being honest iwth you
>>74607005I agree, i'm watching more for jiri and michael page. Oh and michelle waterson haha
>>74606772HE IS JUST ANOTHER GOOD SOURCE OF INFORMATION,YOU MAKE YOUR OWN MIND UP ON WHAT IS APPLICABLE TO YOU AND TRAINING,I THINK HE IS AMUSING TO WATCH,BUT LIKE EVERY MEAT HEAD,JUST A NOBODY WITHOUT HIS GEAR,CANT TRAIN WITHOUT BEING ON CYCLE,VON MOGGER BACK BLASTING TOO,ALL THE SAME, ITS THEIR IDENTITY>COMPLAINS ABOUT TIREDNESS ETC WITH A NEW BABY>STILL BLASTING GEAR WITH TEEN ENERGYHEHEHE,CBUM IS ANOTHER,YOU JUST DONT GET IT
>>74607038>Oh and michelle waterson haha
>>74607113you should try and make your posts rhyme I think you could be a good rapper
>>74607216MAYBE ILL TRY,ILL TAG YOU MY GUY,>>74607216WOULD IT BRING YOU A SMILE,IF I KEEP IT UP FOR A WHILE,FIGGY THE JEW,LUNCHBOX TOO,BIGGER THE DOG,BIGGER THE MOG
>>74606772I just watched his vídeo regarding glutes. And well, what do you guys think is the best way to grow and strengthen my glutes? I mean, more muscle -> more room to make strength adaptations per volume of lean muscle tissue or something. So how do I get gorilla strong glutes. I feel GMs more in my hamstrings, wide box squats seem like my best bet rn. Hip thrusts feel funky on my spine
>fat grips>impossible>axle>no issue only 10kg lessthe fatgrips aren't good to deadlift on.
>>74606456You can go way heavier safter on machines and bench feels lighter working on flat because it strengthens your core and shoulders more.
>>74607266ne cute girls at the gym?
>>74607422he's asexual anon
>>74607422Not right now. Probably earlier, i didn't get here till past 8
>>74607266might as well pull a max for OSG qualifier, on stream of course
>>74607612I need to get another axle to do that. Not all the plates fit on the one we have. I need to squat this week anyway.
>>74607612>>74607621Can stream the box squats if interest is there.
>>74607621now that you mention it I should probably do my pull a 949 with reds just in case
The fucking app says to warm up with ab n empty bar so I'm doing it but goddamn if it doesn't make me wanna kill myself
triples
Greyskull LP wants me to increase the weight by 2.5 lbs by default. Am I going to kill myself if I just throw a 2.5 on one side of the bar? i don't want to order speshul baby plates to take to the gym.
>>74606772>BromleyHe's too long-winded, and reddit-tierWatch Louie instead: https://www.youtube.com/watch?v=tNElW9AgqGw
>Thought final set was 407>Really 417No wonder it was harder than expected
>>74608057Did you get it?
>>74602067Happy birthday. I wasn't here yesterday
>>74608060Just a single instead of a triple. The box squats were high, so it wasn't really an issue, but im not trying to push too hard this session. the goal was to remember how heavy the weight was>t3x5 axle dead @130legs up bench: 220/250/x260 (reracked didn't attempt 260)long hold up/down board press: 170 2x5/180x7/230x5super set3x30s farmers hold with 115 (started after second 170 set)high box squat ssb: x3 187, 287, 357; x1 417ssb shrugs 3x8 182leg press 75 reps in like 7 setsring/pink plate pinch>fHopefully next week we're back to usual feeling. Post meet than drinking for a 4 day weekend hits harder as a boomer
>>74606502How is this measured
>>74605797Chat is this real?
>>74608137Can't wait to see people having their minds blown by that 417 on instagram
>>74608163Its high box. Nothing really big. Had the hooks to high, so the walk out was actually more awkward than the rep
>>74607884they're like 20 dollars you cretin
>>74608137whens the reach comp?
>>74608153
4x260kg reverse banded stiff bar deads with ~20kg tension off the floor. Deads are finally feeling good with some technique changes. Hopefully I can hit 280kg at comp in 4 weeks. They also announced nationals next year will have a max monster db so I can set a new record.>>74602067Happy birthday mate
>>74608259I know but I also know that my space cadet ass is going to fucking lose them in six months
>>74602067
Is this depth? I just gotta make sure my box squats are just below parallel. I Did 275 5x5. Gonna do LP with my box squats, so l hope I make good posterior chain gains.Also, I didn't realize that my slow-release Aceclofenac was making me sleepy and dizzy. I thought I was dehydrated or something, but its the damn pills. Idk how I managed to do the box squats and bench today while feeling like shit, I almost passed out and started seeing blurry.
>>74608540yeah, you good my nigga
>>74608540Looks good. Easier if you take the photo level
>>74608506>280kg at comp in 4 weeks. They also announced nationals next year will have a max monster db so I can set a new record.good luck mate
>>74602230>>74602239I am happy to accept this cake now anon, thank you
>>74608420dude I literally shed tears when jiri got KO'd. felt like a late stoppage but jiri is the type to keep moving when he gets finished so I understood why herb kept it going for a few more seconds but Holy shit I felt so bad. initially I screamed up from my seat out of excitement but literally a half second later watching him stumble around getting up made me tear up. I hate seeing that shit happen to mfs especially since he's my favorite fighter and I legit felt a spiritual connection with it. I felt a headache after that and nausea almost like I felt a bit of that KO too. I probs won't be able to sleep tonight cause of that shit.
>>74603592>trans women are perfectly viableMore like 50% viable
>>74608506Whats the point of reverse bands?
>>74609112THREE POSTSIN ONE THREADA SINGLE DIGIT OFFAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
>>74609289>again 1 offLmao
>>74609282Helps off the floor and less/not at all at lockout depending on how you set it up. I hurt my glute a few weeks back and has allowed me to keep deadlifting without pain and keep good position off the floor
>Been lifting consistently for 3 years>73kg bodyweight>560kg totalBe honest, do I actually have a chance at competing?I looked up some results online, if I stay in my weight class and get my total above 600kg, it's actually not that bad for local meets
>>74609302I see so you're working around the injury makes sense.
>>74609385It honestly doesnt fucking matter where you are after 1-2-3 or even 5 years. Plenty of talented kids that hit insane numbers after like 2 years quit and never really get far. Even here we had kermit hitting 250kg squat and junior record and now hes on roids dont think he can even squat 200. What matters is where can you get long term.
>>74608057>Casually and accidentally squats an extra 10kgKing shit
dead
>>74610481
>>74602025Just finished excreting Norman khan in the toilet
>>74608677Happy birthday dude!
>>74602025Spider bite finally healed. Back innagym. Today's lift: (sets x reps)Neutral grip pull-up 3x7 (rest 1:00) Pec fly 205x3x12 (rest 2:00)Lat pulldown 190x5x12 (rest 1:00)Dumbbell seal row 75’s x3x10 (rest 2:00) Db reverse delt flyes 35’s x3x12 (rest 1:00)Face pull 100x4x15 (rest 1:00)
>>74611129thought you dieded 2bh. glad you're back and better than ever
>>74611129>pec fly 205??????????? Excuse me what?
>>74611129>Spider bite finally healedJesus that took forever, i forgot about that
i am looking for a good cookbook for easy high protein recipes -- any suggestions?
>>74611167Machine. Not db's obviously haha
>>74611169Yeah it was nasty I had to get hospitalized. They cut off the infected blistery bit with a scalpel.
>>74611270Oh in that case i ohp 200kgs
Do you do your rows/chins on Bench, Squat or Deadlift day?I just can't find a good spot for them.
>>74611520everyone seems to differ on where to do upper backAndy Baker/Rippetoe put them on Leg day. Wendler on Press day. BBM goys on rest days.
>>74611520Do them in the days where you do less volume for the main work. Because i do a ton of volume on bench days and not much on squat and deads i find it better to fit them on squat and dead days. If i put rows on bench days then the sessions are long as hell and s/d days are very short, so it works out better that way
>>74611545ye deadlift volume is generally low, so good to do rows and pull ups right afterdon't know why 5/3/1 and the rest of the other well known programs have 30 reps of pull ups after bench, pressing and press accessories
>wrestledwith warmup and breaks, an hour. I am such a boomer. drilled about 20min with my old student and assistant coach who might STAY and coach with me again! he was gonna dump me to coach with his brother but the brother is likely taking a college job nowwent 16-1 on takedowns, the 1 was the soon to be college coach. way smaller, lil guy dove in on my ankle and sat my ass down. did it again but I was able to chest wrap and roll through (in a way that would NOT work on someone my size)Why is my conditioning still so shit?>fat?>old?>coffee?>lifted Friday?>only work cardio half assedly every week or two?hmm probably all of the above
titan fitness camber bar for 200 buckaroos. need it or keep it?
>>74611273Damn dude, glad you're better now, back on the grind
Scorching myself in 11.4 UV index rnIt's so hotJumping in the pool in 6min but the water's like 90
I came here like a decade ago when I was out of high school and wanted to say thanks for everything ladscurrently married with kids and a home and actually coach powerlifting and strength training for a living nowalso 633/385/640 @ 198do I out total isely?
>>74611852How tall
>>74611852Name's Justin Kim, nice ta meetcha. I'm kind of in charge around here these days. You're pretty strong, for a newbie I mean. What's your name so I can add you to the DOTS offender I mean Hero Registry?
>>74611852DOUBT IT,WHAT IS YOUR CYCLE THOUGH
>>74602067happy birthday weems
>>74606128Cheers, will do. Improving, but very slowly.
>>74611129glad you're not ded
>>74611129Can you shoot spider webs and climb walls now?
>>74611852>10 years of lifting>sub 405 bench
>TDeadlift 4x10x440lbsRDL 3x10x2pl8Pendlay rows 4x15x1pl8>>74602067>>74608677Happy birthday, you old fucks.>>74603418Kek. Good one, goon dog.>>74608506Nice. I'm sure you'll get 280. >>74611609>Why is my conditioning still so shit?>fat?>old?It's over, old fat bros...
>>74612193>4x10 deadliftwhat's the purpose of such high volume?
>>74612242Trying to work on hypertrophy and build work capacity. Also, I might hate myself.
best barbell bench form videos? my right shoulder hurts everytime i do it even though dumbbell bench and weighted dips dont
>>74612242GAINS
>>74612242Death
>>74612279You have a video of yourself benching? Might be better instead of you trying to figure out what you're doing wrong.
>>74612315none right now, i planned on just going over everything today and tomorrow and then recording tuesdays sets to see where i could be fucking up if it still aches
>>74612325I like Calgary barbell's bench technique videos.Important points you could be fucking up on1. Not getting up onto your traps when setting up2. Protracting the shoulders on the unrack instead of extending your elbows slightly and then using your lats3. Gripping too wide or too narrow for your morphology4. Not keeping your shoulder blades retracted the entire time. There is an advanced technique where you increase your arch on the descent and decrease it on the ascent but don't worry about that for now, keep them as retracted as you possibly can.
>>74612380ty anon. ill start going through the videos now, but>Protracting the shoulders on the unrack>Gripping too wide or too narrowseem like they could be the issue, so ill keep an eye out for anything that could specifically help me with those two
305 lb. I'm working on sinking pause and was surprised to find the weight of the bar pushing air out of my lungs. Go figure. Feeling uncomfortable pushing 210 pounds after a weekend of too much takeout. Definitely need to dial it back if not debulk.
>>74612529height and weight? nice binch
>>746126115'7" and frickin 210 lb at this point. Also thx. Should mention, tips for improvement welcome as always.
>>74612529your feet shouldn't move once theyre set.when you sink it, you want to think loading the weight all the way down through your toes, then it reverse from there to push the weight up. mendy uses the tidal wave analogy, which isn't a bad one to use. your doing heels to the ground, which really only works if you are on your toes. you want to think leg extensions
>>74612659>5'7Leader, example, and possible ally in the cause of STRENGTH>210 lbsNot like this....Yes I am afraid of the eternal bulk
>>74612757Last time I got this heavy, I quit lifting for a few years and dieted to the mid-170s. I'm planning to keep lifting this time around. Must avoid permabulking though. Need to learn to be happy lifting in a deficit.
>>74612733Thanks senpai
>>74612806Ehhhh...the bulk can't be all that bad, Biggie Cheese is rocking his 4pl8 binch at 220 and 5'3 and looks ok. I'm just nervous even if I feel like it's the way forward.
>>74612806>I quit liftingWhy, lmao. Like, just, keep moving the barbell. Fucking VOLEMS.
>>74611852>have sex>love lifeYou did it, dude.
>>74612946I was being a tard thinking lifting makes my appetite too high, rather than modifying diet via macros. I got a one-track mind focusing on cardio and thinking my muscle mass would just slow me down for running, so I might as well lose it.
>>74612979Were you running just for funsies, or did you have performance goals?
>>74612986I had delusions of running a sub-3 marathon kek
>>74613010Sub 3 is no joke. You trying to be that Nick Bare dude?
>>74613010Running a marathon in under 3 minutes is a wildly unrealistic goal, but i'm no expert
>>74613029Not anymore, but it would be cool to have at least a sub-20 minute 5k or something while being strong. For me, lifting and running really compete for my recovery if I try doing both concurrently with any seriousness. I suspect Nick Bare may be getting some extra assistance with recovery.
>>74613010muscle mass dors slow you down at that level>>74613029>>74613037its not that unrealistic. you had 1375 finish under 3 in the last NYC marathon. It is something you have to push for.
>>74613086>1375 finish under 3 in the last NYC marathonHow many of them could bench at least 2 plates?
>>74612193I know we've already seen everything from comp but this feels wrong still
>>74613214Yo leave my man twiggy alone
>>74613142like 1 maybe, but who cares. it was just to show its a more achievable goal than what people here though. Easier than a natty 220kg bench in competition.
>Lowbar?You didn't lift the weight.>Mad?You are fat.
>>74612193Nice your glutes will hate you
>>74612193>40 REPS OF 200KGHOW CAN YOU EVEN DENY TAKING GEAR,MY EDITING SKILLS ARE POOR GLAD YOU LIKED IT
>>74612128Very kino art, thank you sir.>>74612175No but now I can cum spiderwebs.
>6 eggs>2 medium cookiesr8 my diet today
>>746133156/10 bobbys
>>746132653 hour marathon = 350 dots you think?
>>74613362Nta but it's more comparable to a 400 dots
>>74613374Yeah 400 is probably closer.
>>74613374>>74613362>>74613408According to this website: https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculatorIf you run a sub 3 hour marathon you're in the top 1.9%. Making this calculation based on openpowerlifting records the total of raw lifters is 462948, 1.9% of that number is 8796. The person in the spot 8796 has a dots of 463
smiggy did any of your fav vtoobers say happy birthday to you?
>>74613362>>74613374>>746134085% of men finished under the 3 hours in the NYC marathon. 5% of full power drug tested is 447 dots.
>>74613490The problem with that pool of data is you get way more random fat slobs doing marathons to add numbers in, where dots is based of world record numbers and adjusted.
Man I feel like shit. Pushing log and farmers to tomorrow, hopefully I'll feel better by then.
>>74613362Under 3 hour marathon = dyel twink.>Mad?Eat 12 pizza snacks.
>>74613530But the data from open powerlifitng includes a bunch of low level lifters and also people that competed on a single lift competition, but there's no way to filter that so i went by all the records. It included about 70000 lifters that had sub 100 dots for example
>>74613567Say what?
>>74613591>>74613513>no way to filter that>full powerI stand corrected, i didnt know you could filter that. With that into account, and using the 1.9% percentage and not the 5%, it's 474 dots
>>74613591>open powerlifitngSo you're comparing a website of best performances nationwide versus one single marathon event?
>>74613633>best performances nationwide No, all performances world wide. Also the link that's here >>74613490 is not of the NYC marathon, it's more general. Dont know the exact pool but it's not only of the NYC marathon
>>74613601its actually 3% of males on your site. the issues is that it also includes almost 40% of the posting doing the marathon at a ten minute mile pace. is that even running at that point?>>74613633that was me. you have to qualify for the nyc marathon, so i thought it would be a better way to get just people who are actually running, and not the fun run take their time types. openpowerlifting does include that, but id say there aren't as many people signing up for tested meets than there are for people for marathons. more barriers to entry. most of those people do the informal
>>74613670Oh you're using the male numbers, i was using the overall>the issues is that it also includes almost 40% of the posting doing the marathon at a ten minute mile pace. is that even running at that point?Yeah i didnt know about this kind of thing, i dont even run
>>74609112>>74609289That's what you get for being transphobic. Now I demand that you post an apology on your TikTok on this last day of Pride Month.
>>74613249Im not being mean i just think its kinda a lewd webm now that its uncensored
>>74612193Hey hey twiggyYou're oh so uglyJust the thought of seeing your face makes me oh so smugly Hey twiggy won't you please revealWhy you get so much enjoyment out of looking like a seal
>>74613980Post face uggo
>>74613980You're ugly on the inside c:, he's a nice person
How do y'all bulk? I am trying to GOMAD with oats and peanut butter, but I have a strong urge to throw up
>>74614385>GOMAD with oats and peanut butterDoesn't get any better than that. Do you really need to force feed yourself this stuff? You may be trying to bulk too hard and just getting full would sufice for a nice and slow bulk, which will be mostly muscle mass
>>74614385You could try cooking everything with a lot of butter
>>74614385how can you not eat bro? if i ate natural appetite listening to my body ID BE FUCKING 250 AT FUCKING FIVE NINE YOU STUPID FUCK. JUST FUCKING EAT FOOD. KILL YOURSELF
>>74614385>200g greek yogurt>60g whey>10g creatine>40g honey>100g milk>60g oats>80g blueberries>30g black walnuts>12oz OJlunch>700g rice (cooked)>400g ground beef (85% lean)>40g red bell pepper>1 cup cooked spinach>1 quart milkdinner>400g steak>3 red potatoes>1cup cooked spinach>1 quart milk
>>74614461uh oh, someone sounds hangry for fermented cabbage
>>74614467>60g wheyYou fucking heavy weights are something else. I eat my humble 30g and that's enough for me because i'm no millionaire with enougn money laying around to sustain me at 300lbs
>>74614461There's this new concept of people having different hunger levels and calories needed to gain or lose weight, have you heard about it?
>>74614385Eat more meals or add more to the current amount of meals. There aren't too many wrong ways to bulk. I went from 190 to 250 pretty fast
>>74614477Half of the heavyweight strongmen I know are STEMchads with budgets as big as their bellies.
>>74614489Motherfuckers, i'm on my way
>>74614480shut up before i punch you in the mouth. You can have different hunger levels but you still get hungry after each meal. everyone can make the most of it if you pick your battle rightm stupid fuck
>>74614505>shut up before i punch you in the mouthLike this?
>>74614461Well, yeah, you only eat garbage that doesn't leave you feeling satiated. Less than 50g of protein a day. You only get the broth of the cat soup - none of the meat - and then some empty calorie mystery matter from the factory served over rice as dessert.
Since there's no questions that don't deserve their own thread I'll ask here. Is the guy on the right buff or just fat?
>>74614693fluffy
>>74614385My bulk>40cm kebab with meat only>double cheeseburger with bacon Thats like 5000kcal and 1kg of meat per day
>TFront Squats 3x3x150kgPowerbar Deads 4x2x210kg, 10x210kg PBSandbag Deads 3x3x152kgAccessories>FDeads are really moving now. +10kg on my 10rm which was done on a deadlift bar.
>>74614840>40cm kebab with meat onlynever seen people quantifying their kebabs in centimetres before, how much do you weigh lol
>>74614870Thats what the kebab place i order from quantifies them they have 30cm as the smallest option and 40 as the biggest. 83kg right now as im at the end of my cut.
>>74602025My shoulders feel like dogshit every day but I keep getting gains even though it highly dampens my strength.I already know all the rehab exercises probably, anyone else ever have to deal with this? It's getting slightly better but doing less than 50%1rm for a month just sounds like ass.
>>74614505Most people stop being hungry after each meal. Also i can go easily 2 days without eating or feeling hungry. I have to force myself to eat every day which is also why i have to train every day because on rest days i forget to eat.
>>74614902Classic GDE. No intrinsic drive to survive, thrive, and reproduce. What's your vertical?
>>74613594No competitive marathon runners look like that.This is similar to crossfit. On the posters you see roided out competitors that built their physiques with conventional weight lifting and PEDs. In the class you see skinny fat dweebs ruining their ligaments with shitty 50kg snatches for the tenth year in a row. It's all gay and fake.
>>74615513That's Nick Bare. He's run 2:38. Not world class, but very impressive considering how much mass he drags around.
>>74615495>If you're not obese you're not thriving and surviving Brain on powerlifting.
Return of The Honk editionPause Squat 150x1 120x3,1,1,1Leg Press, Cable Pull-through, Plate Pinch HoldDid my first meet 155/100/215@89.4Next goal is totalling 500kg and entering regionals>>74602067Happy birthday.
>>74615695I'd hesitate to call this a pause squat, bottom position doesn't look very stable at all desu.Depth looks questionable with the angle and that wrist/elbow position difference between both arms will probably cause issues in the future imo.
>>74614864How much do you thing you can gain on lower body while still staying in your weight class? i cant recall how close you are.
>>74614006>>74614385BIG GUYS ARE BIG MAD
>>74615695>155/100/215@89.4>90kgfor some reason i thought you were heavier. congratswhatever you are doing to fix your arms, keep doing it. the right arm almost is to where the left is>>74615726pause is done to break the moment chain. this was accomplished
>>74615768I sit around 104-105kg. I could fill out to 110 and water cut into comps like everyone else plus I eat like shit and don't track it so if I ate right I could probably add more muscle and lose some fat with proper bulk/cuts.
>>74615726I can pause for longer but it'll just make my abs extra sore.>Depth looks questionableAn IPF referee in a fancy suit gave it the all-clear.>wrist/elbow position differenceIt's slowly getting beter.>>74615792Thanks. I've been unintentionally losing weight for a while. Now I'm eating more and trying to keep my bodyweight in the 90-95kg range.
>GOMAD? Don't mind if I do!
>>74615726Nice blog (dork)
>spams same three lifts every other day for years >puts body and joints in compromised positions to minimize range of motion >gains as much weight as physically possible to lift more weight >uses every piece of equipment possible to lift more weight >has zero functional strength outside of lifting a barbell in three very specific weighs in accordance to federation rules What kind of mental illness is this?
>>74615995>Muh functional strengthKek
>>74616005Exhibit B, everyone.
>>74616022>Spams same three liftsI do plenty of variants>Compromised positionsCope>Gains as much weight as physically possibleMy name isn't Andrew Richards>Every piece of equipment possibleHardly>Thinks the strength I built doesn't transfer to anythingAlso cope
>>74616033Who are you trying to convince, Robert? Yourself?
>>74615495I dunno like 60cm
>not strong enough to perform fork put downs and table push aways
>>74616083I already know it doesn't apply to me, unlike some people.
>>74616033>My name isn't Andrew RichardsNo its Blobby. You reached the max bulk you could at 290. A true GDE when you cannot bulk yourway to a 405 competition bench.
>>74616167It had nothing to do with bulking though, my training was insufficient because I apparently need 5-6x bench frequency to make progress. No matter how the training is laid out I cannot make progress unless the frequency is that high. I hit 2 bench PRs while cutting so I really don't see your point.
well, it was a half decent thread
>>74616190>Competition bench>Counting those two "prs"Yep, it's blobby time
>>74616269It was objective progress over the 410 I hit with the exact same set up, cope more
Anyone else notice how Robert starts spamming "cope" as an argument when he's literally coping?
>>74616320
Anyone notice how anon changes his reply style when he's backed into a corner and can't lie his way out of it?
>>74616320now I notice
Anyone notice how its multiple anons making fun of blobby but he always thinks its one person? I sometimes remove my trip to make fun of him as anon.
>thinks I think it's one personHaha okay raffy
>>74616320>>74616344The puppet mirrors the master. You're my playtoy, boyo. Don't ever forget it.
>>74616374>I sometimes remove my trip to make fun of him as anon.what SSRIs does to a fat fuck ^^^
>>74616392*Yawn*
>>74616374
You're here for our entertainment, blubbert. :^)
>>74615564I mean, there is a ton of room between "gorging obese powershitter" and "can go two days without eating or feeling hungry"
>>74616381>raffyHas anyone checked that gay hobbits Twitter recently? Lol.
>>74616543Robert has.
>>74616543Someone posted his porn here recently. Isley was lucky he got to hit that.
>>74616554You're thinking of froggy. Raffy and frog had an illegal relationship.
>>74615853cute booba girls eating burgers is the best genre in all art
you fat bastards ever take peptides? what are your thoughts on them
How to invalidate Blobberts home gym prs in one picture.
>how to invalidate anon's demoralization campaign in one sentencePost lifts.
>>74616604
>>74616667>anon'sSweetie, you're assuming everyone who's challenging your lifts legality is a singular person again. Looking like, dare I say it, schizophrenic behavior. Is your gangstalker in the room with you right now?
>>74616667post comp lifts or stop claiming your gym lift variations are comparable
>>74616688Fine, anons'*, fuck face. It really doesn't matter because I'm replying to a singular post.>>74616696>Thinks an 8 lb difference between comp and gym is significantSingle digit IQ?
>>74616710I accept your concession, blubbert. As disgraceful as it may be
>>74616682I LOVE HARDEE'S
>>74616762nice kotten
>>74616710>replies to two posts
>>74616817>Has brain damage
>>74616374I like to keep my trip on when I make fun of bobby.
NEW>>74616834THREAD>>74616834HERE>>74616834
>>74614902HAVE YOU TRIED DOING CARDIO INBETWEEN TO BOOST YOUR HUNGER???
