It's over edition>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: gone
Repostan from nuked thread:Good session. Feeling pretty limited by my clean on log PR attempts unfortunately. But everything else seems to be holding up well and I tied my log PR.https://youtu.be/LY0c64OLhj8?si=YDGzbo1lfdhdfwwg
>>74983609Nice looked fun
uh oh. gym charmin isnt going to be happy about the OP
>>74983570>isley moggs smiggy>gym Shaman moggs isleyso he moggs smiggy./opic
>>74983679Threadly reminder that this weak, obese, shortbus paypig is a fake natty, which is the most pathetic, degenerate, contemptible thing you can be in the fitness community. Here's a great Loooooooooie video showing how to do box squats. You have to sit DOWN and BACK using the bands https://www.youtube.com/watch?v=cM3vBCL28yAAlso, jannies are fags, last thread was legit the best /plg/ thread evar
>showing other people what the perfect box squat is instead of himself, the sub 3pl8 highbar squatteris gym charmin the best lifter that has posted on >>>/fit/ of all time?
Lifting is the only part of the day when I feel okay.
>blobert posts>/fit/ is kill
>>74983570>8t.jpg>you're whale cum
>>74983816>the most pathetic, degenerate, contemptible thing you can be in the fitness community.
They don't teach reading comprehension to physics students?
>>74983766Mirin' that application of the transitive propertyI still don't know what that guy was thinking, trying to "box squat" 600 lbs. Hope his shoulder is okay. Guess he was just trusting his "coach". He should have been be doing 225 - 315 w/dynamic effort technique, as defined by Loooooooooooie, instead.
Louie was right. The longer I lift, the more I realize he was basically right. All roads lead to Westside.
>>74983944>obsesses over "Russian methods">Russians lied to everyone else while just doing roids and whatever Paul Anderson did after he BTFO them for decades
>>74984024So when will you complete a full rep with lockout ?
Tlaw won, but not without effort. Fun comp. Will post more tomorrow i think. 605 attempt Wednesday
>UpperBench VD or IDDipsDB PressLTEwhat am I missing? fucking lateral raises? front raises? core (kinda dumb to fatigue it the day before lower day, no?) I do back/bi's on lower days and I like to do 5 lifts a day so there's an open slot
>>74984019No one is impregnable from criticism. We are all products of our environment, and Louie's understanding of powerlifting was formed by reading through old Bulgarian training manuals from before the USSR dissolved. He was also very autistic, and while he had an understanding of the science that I would liken to Michael Faraday's understanding of electromagnetism, it was very much intuitive so it makes sense that some of his ideas would manifest in a strange way.Regardless, his approach to equipped lifting is what I would characterize as the correct one. Dynamic effort is pure, unbridled genius, the kind that shines brighter every time you ponder it. And it is a testament to his strength what he built at Westside while he was alive, and how the legacy endures even after his death. >Paul Andersontfw
I feel so sleepy… yet I gotta down these calories and reach 210g+ protein.Also, melatonin is kinda helping, but I'm scared I'll become Dependant. Do I have to cycle off melatonin? Taking 5-10g.>>74984024Damn nigga, you are catching up to my sumo after I passed yours. Don't worry I'll pull 650-700 after my 5 week squat challenge.>>74983944>Louie was rightMaybe in many things probably, but I still find crazy how none (or at least, almost none) of today's elite powerlifters don't follow conjugate or training methods resembling what the westside guys did. Maybe in equipped they do? I don't know.>>74984105I dont think your missing something. Maybe you could be missing long head of Tris, or rear Delts (if you like hitting those in push/upper days).
>>74984105>What am I missingYou are missing the Overhead Press, done with a barbell. It is the single most important lift for the upper body. The minimum frequency it should be programmed at is 0.5x, i.e., once every two weeks. In my view, the ideal frequency is 2x, but I understand that might be controversial, and some lifters might not like having to downregulate the bench in order to accommodate this. As to why I say these things, the answer is because nothing else works the Lateral Deltoid, or Subscapularis, with the same intensity. If you want balanced, healthy shoulders, you need a Lateral Deltoid, and Subscap, that are in line with the strength of your anterior deltoid. There is nothing else that can do this except the OHP. Technically, the Behind the Neck Press can, but that is a movement which has the most capacity for fucking the unprepared's shit up in a way that only a surgeon can fix.If you want more core, and have a GHR you can use, then do GHR situps. Cable crunches are good too. I also like landmine windshield wipers.>Front raisesBodybuilding movement that bbers use, don't do these, can't be loaded that high, and your anterior delts are already tuberous enough. >>74984043Based
>>74984139Stop melatonin. Magnesium before bed has always worked for me...
Big
>>74984086what was the deadlift format exactly? I thought we were going to see 10 reps
>>74984205Indeed looks ez pz
>>74984205very nice. Openers for Rumble?
>>74984222Checked (and very apt digits for reasons ill explain)The deadlift was 3 lifts to achieve the highest deadlift total possible, rather than establish a max. I found out at rules meeting that this could be done however the athlete saw fit- 3 singles, a single/double, a triple, whatever you wanted. All my opponents had finals attempts sub 500 so when the bar got to 505 i just said fuck it and pulled an easier set for the win than last weeks peaking top set. Talking with coath that morning he basically said to do whatever i needed to to win, but play by ear and dont blow your load and ruin the rest of the comp- which is why i just pulled 505x3. Also meant once i was done i could fuck off and chill for a while. I drove home after comp and honestly felt great, like i did an only slightly hard gym sesh rather than a full balls out comp
>>74984086>picrelbased and badasscongrats dude>Johnson Countyfaggot central
You DID remember to warmup with curtsy lunges, before squatting and deadlifting, RIGHT /plg/?You DO want to properly activate the external and internal rotators of your hip, as well as your adductors, and abductors, don't you?
>>74984244>The deadlift was 3 lifts to achieve the highest deadlift total possible, rather than establish a max. weird >All my opponents had finals attempts sub 500 so when the bar got to 505 i just said fuck it and pulled an easier set for the win than last weeks peaking top set.merciless lmao>after comp and honestly felt great, like i did an only slightly hard gym sesh rather than a full balls out compgood job, perfectly primed for 605
>>74984260pantyboy at my gym
>>74984260>curtsy>stepping in front
>>74984246Thanks and kek>>74984261>weirdOk kamala. I think its a unique way to do the deadlift since it forces you to be a little more strategic and conservative on the top end. Even before i knew i could just do reps i had 560-580 in mind because my e1rm was sitting around 610-615, and i didnt want to risk failing a 600lb pull and coming last/near last on event one. Gives a normal deadlift event more dimensions
picking up stuff feels good. i hope someone i know asks me to help them move again.
Wtf
>>74984229benxh was a bit harder than the others>>74984231405 maybe. 2nd or thirds for bench and dead. the thing in my glute is still bothering me, but seems like its going to let me lift on it again. problem was i only got two heavy sessions of free squats (400 marrs, tonights 405). Maybe if I crush legs with leg press or something they'll at least let me get into the 420 range. deadlift will be damage control. the dave dude pulled the heaviest stiff bar dead ever with 430 a couple weeks ago, so will be shooting to stay in front of him instead of prs. bench is flying and maybe get 280 or maybe even the record, but i can never say since its finicky.
>>74984043based ZERO poster.
>>74984274>unique way to do the deadliftits still kinda dumb since the strongest dl is still going to win and you see less interesting lifts than people really going all out for position. it also forces the top guy to have to pull three lifts instead of winning on one, which could be good or bad
>>74984260wtf is this peice of shit
So what happened last thread?
>>74984260Is this guy just taking and reposting vids of some random dude from Instagram?
>>74984713Mods nuked all threads on several boards for some unknown reason
>>74984086congrats, kino pic
>>74984713First day?
>>74984024good shit, kim. how's the wife?
>>74984139>I still find crazy how none (or at least, almost none) of today's elite powerlifters don't follow conjugate or training methods resembling what the westside guys did.Weird right?
>>74985452and all of them follow something similiar or build of RTS Mike T is the king
>>74984165I have been pumping my barbell OHP for 3+ months, 'tis the season for benching.I've done BTN before and it's fine but you have to go super easy and do high rep, DB press as an accessory is better carry over to both barbell OHP (which I am not doing) and bench>he can't understand the esoteric tard lifting wisdom of a front delt isolation after doing 3 presses>>74984139Barbell LTE smashes my long head, I'm doing snatch grip DL/bent over row/pull-ups the day after so rear delts doesn't make much sense
>>74985356>could this be yet another case of Simon creating characters??No! That’s impossible! Stop noticing things!!!
>>74983816>fake nattywhat makes you say that?
>>74984205No one is going to upvote this? Man’s got the high score, guys. He’s doing a speed run through the DLC and you guys are ignoring him. I got you big guy - you are the fucking man. And you are pulling off the long hair look.
>>74984205Deadlift looked very easy (guessing grip is still your weak point?) Squat looked like you had more in the tank Bench looked like a proper rpe10
>>74985887I'm awake now. I always compliment this turbo fatboi, because I'm low-key jealous of his strength even if his R-value is intermediate. Unlike the other fatties itt who are just professional fatties. I prefer relative strength
>I'm awake now.Based minority hour riser.
Who here is an oldfag and remembers Sparrow? https://youtu.be/Q8M57uJbVZo?si=wnU5MC1QRnmWA9cI&t=225>strong>funny>creativetfw she made it I'm still trying... proud.jpg
>>74986177She was literally in my first stream. Shame that S**n scared her off
>>74986177someone post the pic you know which one
>>74985452I think the RTS style of lifting leads to burnout and more injuries faster for gen pop. But, if you were only planning to lift/compete for 5-7 years (99% of powerlifters), RTS makes more sense. I now rotate out exercises more, especially after reading other sports research that also talks about the benefits of adding variability to training for movement purposes.
Looks like really strong benchers allow their wrists to bench back a lot? Their fingers are usually very loosely ontop of the bar only
>>74986301It's called bulldog grip. It stacks the bar right over the wrist joint so even though your wrist is bent back it's not being torqued at the end.
>>74986080Kek busted
>>74986177Remember St. Louis arc? She was strong. Fuck I’m old lol
>>74986306ah yea, I remember trying that once and it fucked my setup. Probably because I wasn’t used to it and externally rotated shoulders along with my wrists. I guess in theory it’s something worth learning?
>>74986422Your wrists and shoulders should be slightly internally rotated with it. But yes it's worth learning.
** Overhead Press **- 100.0 kgs x 2 reps- 70.0 kgs x 10 reps- 70.0 kgs x 10 reps- 70.0 kgs x 7 reps** Flat Barbell Bench Press **- 130.0 kgs x 10 reps- 130.0 kgs x 11 reps
BW 172 lbsBench 5x1, 240 lbsOHP 5x3, 135 lbsLTE 5x12, 80 lbsSurprised myself on OHP
Who the fuck let a tranny into this sport https://www.reddit.com/r/powerlifting/comments/1f1omwx/meet_report_uspa_surf_city_open/No verification required to make an account and tell this faggot to kill itself.
https://www.youtube.com/shorts/cdkyGvZlZ-g?feature=shareStrength in MotionIn the gym's soft hum, where iron meets steel,I grip the bar with a reverse appeal,Palms face the sky, but the weight comes down,Building my forearms, brick by brick, pound by pound.Bruce Lee whispers in my ear with grace,"Be like water, adapt, find your pace."His forearms carved like ancient stone,Through sweat and fire, muscle and bone.Bumblebees buzz in the summer's bloom,Their wings strong, though they leave no room,For doubt or weakness, they lift and soar—Nature's reminder to push for more.Curl after curl, the burn grows deep,Yet strength awakens from where it sleeps.Through reverse grips and buzzing sound,Forearms rise, unshaken, unbound.
>>74986687>https://www.reddit.com/r/powerlifting/comments/1f1omwx/meet_report_uspa_surf_city_open/it's california. just let it all burn.
>>74986687Who the fuck cares? Scared to get out totaled by a troon lmao
>>74986687>said the reddit tranny ironic
Squats205kg x1190kg x4177kg 2x4https://youtube.com/shorts/0lzKkJSQJuA?si=zWWPXRIbe4wdNsNuOHP83kg x180kg x375kg 3x3
>>74986936>wrist wraps>knee sleeves>weightlifting shoes>belt>low barYou didnt lift the weight
>>74986983Forgot to say>no depth So your post doesnt count
>>74986687more importantly, why do powerlifters think anyone gives a fuck about a summary of their shitty comp
>>74986994fugg you bested me this time
>>74984260>>>/wsg/5661264
>>74987015use your brain. its fucking reddit
I have small piece of shit stuck to my asshole right now. Its too small to push it out
>>74987063common cis L with no wife to rearrange it out
>>74985410wtf who are you?
>>74985452>>74984139Louie's methods are for directed at equipped powerlifting. >>74985741If your training has incorporated the BBOHP recently, to a high frequency, then you're probably not going to risk much from a season of benching, but you should still do the movement once every two weeks.>I've done BTN before and it's fine but you have to go super easy and do high repAs long as you know what you're doing with the BTN. It's the best shoulder movement you can do, because it externally rotates your shoulders in the bottom position, instead of internally like the OHP does, which removes the chest from the equation, and adds more shoulders in its place. But, that also means that your rotator cuff is responsible both for stability AND drive, and that the barbell is in a metastable position where it's easy to tear your rotator cuff if you lose control.>DB press as an accessory is better carry over to both barbell OHP (which I am not doing) and benchThis is just ignorant. DB press is arguably better for hypertrophy, but the lack of intensity compared to the OHP means it's not a proper substitute. You should do the BBOHP / BTN at least once every two weeks.>>74985786My rant about this was in the thread that got nuked, as was the paypig's claim of being natty.Ignore the roidgut, the tren brain to think anyone would believe that, and the severe hair loss. Do you really think someone who is ~35% bf, and competing in strongman, ISN'T using? Your endocrine system (ES), the hormone factory of your body, is impaired outside a range of healthy bf%, ~10 - 20%. Impaired ES means impaired test production. Impaired test production is a big no-no for strength athletics. It's so obvious PEDs are being used there, and that they have been involved for a long time.
>>74987022Try Harder next time but disregarding thr fact it isnt squat i think is good up and down
>>74987183>Ignore the roidgut, the tren brain to think anyone would believe that, and the severe hair loss. Do you really think someone who is ~35% bf, and competing in strongman, ISN'T using? Your endocrine system (ES), the hormone factory of your body, is impaired outside a range of healthy bf%, ~10 - 20%.>Impaired ES means impaired test production. Impaired test production is a big no-no for strength athletics. It's so obvious PEDs are being used there, and that they have been involved for a long time.ok so the voices told you, understood
Goddamn personal trainers getting in the way at the gym. It never fails.
>3rd day since rdls>hammies still soreHoly shitto wtf
>>74984139>catching up to my sumo lmao im like 55 lbs off. not even close. also dont take melatonin, it might help you fall asleep but that shit dont keep you asleep. also its harder to sleep when you get off. caffeine and melatonin should be ILLEGAL imo
>>74987183>louies methods are for equipped powerlifting I doubt even half of the athletes he has worked with are powerlifters, let alone equipped.
>>74987183>This is just ignorantA DB press more accurately resembles the position you are in a standing barbell OHP before you clear your head and get under the bar if you set the bench to a very steep incline vs 90 degrees.>DB press is arguably better for hypertrophyThis is a good thing>lack of intensityNo? The total weight is about the same or higher once you get used to the lift.I might do BTN press anyway, but more as a shoulder prehab plus hypertrophy lift for medial delts rather than a bench accessory. We fix that by doing front raises after :^)
louies methods are genius but they require you to give it your all which most people are not capabale of. Even among the elite lifters its rare to be able to give your 100% with only ~50% of your max and then also repeat that for many sets
whoever linked me that ed coan squat vid when he describes opening the taint and told me to push my knees out like a week or so ago, you fixed my squat
>>74985887Last I checked openpowerlifting, in the 140+ class, at the age of 33, Frank Allen posted a competition total that is 11th all time in the "Raw" category, and 25th all time in the "Raw+Wraps" category. In 2023, the year of the total, it was 4th in the world in unequipped powerlifting. Frank Allen is one of the few lifters itt who has an objective claim to being strong. The others I would point to are Scars, and Weems, for his mental strength, and seeming strength of character. However, while Frank is a world-class strength athlete, he is also in his mid-30s. The window is being to close, and young superstars like Jesus Olivares are already a tad stronger, with almost a 100kg gap between their best totals. Frank still has a handful of years left in which to continue peaking, but powerlifting is an obscure sport to begin with. It is a B-tier strength sport that is overshadowed by the more popular Strongman, known mostly for the "bench press", and with people only really caring when its a celebrity fitness influencer like Hafthor Bjornsson. In the face of all this, it's no wonder that some guy who posts on 4chan labors in relative obscurity.
>>74987214trip on smiggy we all know you've been using PEDs
>>74983816This shit is so good. Take me back to Westside.
>>74987332it's true, I admit that sometimes I listen to vtuber music at the gym. Vtubers are known to be anabolic and that's the real source of my strength. I'm sorry I lied to you for all these years.
>lose weight>somehow increase my arch>become archmancer and go back to my bulk bench
>>74987376>sometimesWEAK https://youtube.com/watch?v=A9HY4DsRTCgThis banger is more anabolic than tren
>take some guy who posts lifts regularly on ig or reddit>become him>use his persona >use chatgpt to type out your character’s arguments and thoughts
She gon be sweaty
>>74987396>the third strongest man on earth is named after Haachama fansthey want you to believe this is a coincidence
>>74987274? Pretty much everyone in Westside was competing equipped, and Louie's methods reflect this. >>74987302Very true, but while the bar only has 50% of your max, there's a dynamic effort component to this in the form of chains / resistance bands, that biases the strength curve to mimic an equipped lift / heavier weights so that the CNS can adapt to it without actually needing to undergo that stress on a constant basis.Seriously, what was Isley thinking, doing a box squat with 600 lbs? >>74987300You can be stubborn, and waste your time doing front raises, all you want I don't care, but pressing 65 lbs in each hand is not the same intensity as having 135 on the barbell. Your body does not have to generate the power to move a 135 lb load, it has to generate the power to move a 65 lb one. In terms of the work your shoulders are doing it's similar, but very different axially. You can still do it if you want to give your shoulders a rest, and focus on hypertrophy. All you really need to do is BTN or BBOHP at a 0.5x frequency, which it sounds like you recognize. Are front raises a bench acccessory? No, the intensity is too light. They're a bbing movement that is junk volume in this context.
>>74987441>600 lbs box squatI need to see this
>>74987435>stronger that ive ever been before this is who i amHaachama is the most anabolic vtuber
>>74987459your mom squatted her box on my dick and she weighs like 600 lbs so you can go check the sextape dogg
>>74987472>Promise me you'll won't let go>Yes, this is me>I am falling but I'm strong>'Cause you got me in your arms>Don't you ever let me gothat's why they call me the grip king
>>74987337https://www.youtube.com/watch?v=Tb09wiLcV54Take me back to the Westside ACWhere the iron is heavy and the men are sweatyOh won't you please take gold hoooooome*Guitar riffs u*Just an urchin lifting off of the streetsI'm a hard motherfucker that's impossible to beatI'm morbidly obese so buy me somethin' to eatI'll pay you at another timeTake me to the end of the line*Guitar riffs u*"I'm training hard" is what they sayBut Westside Barbell is the true wayBeing weak here is not a gameWe treat it like a capital criiiiiiiiiimeEverybody's doin' their timeTake me back to the Westside ACWhere the iron is heavy and the men are sweatyTake gold home*Guitar riffs u*
>>74987534>i give you my big red heartOvergrown heart from all the hgh released
Should I be conservative tomorrow with 215kg dl single or 220kgI want to do 210kg x4 anyway
>>74987441During his life, he worked with/consulted for and was visited by thousands of athletes from all different sports, field, combat, etc.Equipped PL is just what they were best known for, but the actual number of lifters by comparison is lower.
>>74987549If you want to do 210x4 you should be able to do 240x1 so do like 215 to be @~90%
>>74984309>thing in gluteHave you ruled out your hip flexor? I had upper glute pain which was actually tight hip flexor pulling on upper glute/low back. Some light high rep reverse squats and banded hip flexor mobs helped a lot.
>>74987606Yeah thats exactly the thing, I should do single at 89-93% and than 4x at 86% and im 100% sure I can do 210kg x4 with one rep in reserve
>>74985734>>74986300>the best do RTS or similarIs RTS legit? Now that I think about it, some of the best(?) run reactive training system's training system or something like that. Seems for advanced lifters tho, one I get to 500 dots I should follow something like that, or get a coach (I'm uncoachable, however. So it ain't likely)
>>74987549Nah, either go for the 210kg x4, or go ALL IN and pull an all time PR.
>>74987669But im supposed to do singlei should do1 single at 89-93%than 4x at 86% than 2x4 at 80%
>>74987655RTS is super legit if you are true with yourself, problem with RPE is people tend to lie to themselves Krawczyk stuff, Barbell Medicine stuff etc are all RTS ripoffs to be honest. I just like Barbell Medicine a lot beacuse I like to do 2 lifts, some third light stuff and call it a day
also here is single from todayhttps://www.youtube.com/shorts/rO9kN5nxZfc?feature=share
>>74987705>like to do 2 lifts, some third light stuff and call it a dayso conjugate?
>>74987745naah, I like my lifts as simple as possible, pin squats, paused squats, sometimes chains are acceptable or bands for deadlift but I dont do partials.Basically all my variatons/acessories are by default harder than my normal lift, I dont do any lift that is easier than my normal lift only one close would be pin presses from shoulder or forehead level
>>74987760>Basically all my variatons/acessories are by default harder than my normal lift, I dont do any lift that is easier than my normal lift only one close would be pin presses from shoulder or forehead levelSo conjugate...
Just wanting to say that I started with SS today.Thanks for your attention.
>>74987895>super sets before compoundsdevilish
>>74987881>i dont like partials
>>74987895hopefully you hit 1/2/3/4 within 6-8 months so you can quickly move on to something more autistic and mog Charmin Ultra™©®§∆£¢€¥^°•√π
>>74987895
>tBinch 5x2, 2x4Squat ez singlesAccessories
>>74988013and what's the weight?
>>74987760Today the lifting portion of my session was 10x3 deadlift & 2x12 GHRTHATS what simple is.
>>74988024>5x2335>2x4280>singles405Just getting back into my routine after about 2 months of life stuff. Also just changed from low bar to high bear squats. That's my cope.
>>74987397He already confirmed it's him with timestamps. Just filter him and stop giving the dude attention.
>>74988028Well I did also only deadlifts and ohp
>>74988126>timestamps>no bodyhmm
Why do I only like deadlifting with coloured, Olympic plateslifting with plain black plates fake and feels boring
>>74987396Todays lifting theme for mehttps://youtu.be/fGBNkO3Qs7s
>>74988235Wiped his ass
>>74988235You are right. Sean found a dude on instagram and then went out to buy the clothes he was wearing beforehand, because he anticipated the "timestamp the clothes in that video" question.
>>74988439I’m sorry you had to find out this way kid.
>>74988439>You are right.I know
>>74987655Yeah its good, I like the emerging strategies, but prefer using %s still. You don't really need a coach. I would recommend running a variety of known good/working programs to get a feel for what can work, and then go from there with what you prefer. You should be able to hit PRs running a few different programs working in different rep ranges. At a higher level, you are mostly looking at what rep ranges you like working in, how to fit that into the time you have to train, and then how to peak for a meet based off that. An optimal program is going to be relative to your training situation which a coach in theory would help you get closer to faster.
>Masturbating in the shower until I pass out>Clean and Jerks to failure
a lil stiffness in the lower back after low bar squatting and conventional deadlifting is normal, right? form looks fine and it's comparable soreness wise to other muscle groups, but it's sus
>>74988583>but prefer using %s stillSame. RPE/RIR is equivalent to answer the question "Are you a woman?" with "I feel like a woman" or "My feelings are valid and I feel like a woman". % leave no room for any gray area.
Bench Press 210lb 1x3 205 1x4 1x5Dumbell Chest Fly 57 3x5Dips 3x14Pullups 3x11Squats 205 1x4 200 2x5 (looks like i have to start adding only 5 pounds per session now instead of 10)Clapping Bench Press 85 2x8, 75 1x10Candlesticks 4x20No ladder drills today and putting MMA to tomorrow. Feeling run down from the additional work and since im dieting to get leaner for my next japan trip in a few weeks. No deloading (on someone's face) until im in Tokyo.
cheater block bounce bench, something else, rows
>>74984024im so fucking glad i wasnt born asian, this guy looks hella retarded when he lifts
>>74989004post your lifts then, retard
>>74989049i tried but i hit the 4chan character limit
>>74989070we have enough characters itt. create a new one if youd like
>>74989070shut up assblood
Whee
>>74989186candlesticks are the goated ab exercise. legit lets me keep a nice 4 pack even when i have love handles. i did record mine today and they were definitely still modified. gotta clean my technique up.
>>74989206I like them a lot(and hate them), along with crunched where I can wrap my back over a boss ball to get a little more eccentric rom
>>74989216the only thing i dislike about them is how unstable they feel on a thin bench. have you tried cable crunches? i like that those are easy to progressively overload.
>>74989232It really sucks trying to get into a cable machine at my crowded commercial gymI tend to do my weighted crunches holding a plate at arms length in front of me
>>74989259thats what i did until i had to start doing it with a 90lb dumbell and ripping off the leg holder on the bench in my living room lmao. thankfully the gym downstairs at my apartment has a cable machine. I prefer the weighted crunch desu, especially declined.
Webm blessed by the presence of my nekoFelt weak today. Might be because i drank a bottle of wine yesterday, might be because i havent recovered from previous workout or might be because i haven't eaten enough calores. Could be all 3 things>trainingOHP 70x3, 60 4x3CGBP 80 3xamrapDips 3xamrapTriceps, biceps
>>74989796Your coach looks pleased with your form
>>74989796Good cat spotter
>>74989807>>74989812Coach demanded head rubs and butt taps afterwards. I pay him too much
>>74989836>head rubs and butt taps
>>74989836>Coach demanded head rubs and butt taps afterwards. I pay him too muchsounds like grade school lol
>>74989905Yeah my cat likes to be spanked in the butt>>74989924The 400 BC greece experience
>>74989836I think I need to renegotiate my payment structure...
12:25 Some really good information on strength training as it relates to MMA. https://www.youtube.com/watch?v=kVjf7uCNcbY
>>74987441>Are front raises a bench acccessory?No, they are an accessory* :^)Building the muscles involved in the lift = an accessory to the lift, simple as. Bigger muscles bigger bench, nerd
>>74990023i never found much benefit to them personally. id rather do another variant of overhead press and bench press or just more sets in general if i wanted bigger front delts to assist in benching.
>>74990038yeah I generally agree but by that point in my session I've already done 3 different presses
>>74990049i didnt read the reply chain desu sorry lol. do you find the front raises to help more than just doing another set of each press?
>>74990069don't know, I'm finding outI'm switching from pressing x3 a week to x2 to avoid over use injury in my left shoulder so a lift like that is a logical way to get in some low stress volume
>>74990084makes sense to me. hope you get some gains from it
>>74989970yea spank that pussy
>TBench 1x320lbs, 1x3pl8Paused bench 3x285lbs, 5x2pl8, 3x265lbsDead stop bench 3x5x2pl8Lat pulldowns, hammer curls and Kroc rows.>FShoulder was hurting a bit today but bench still felt better than I expected. >>74984024Good work. Glad to see you moving decent weight again.>>74984086Based. Good work tlaw.>605 attempt WednesdayNice. I believe in you.>>74984205Mirin. When is rumble again? >>74984398kek>>74987259>caffeine and melatonin should be ILLEGALDon't you smoke meth?>>74987713Nice. Good squat.>>74989796Good work, gatito.
>>74990477me on the right
>>74990477Is that gym shaman in the back?
>>74990477>lmao0pl8 warm up single>rerack >decide it's not enough >half rep lmao0pl8>walk away
>>74990575They both got up in total sync. Its his dyel clone.
>>74983816>last thread was legit the best /plg/ thread evarwhat did i miss
>>74990477At least you didnt call me pussy
>>74990575The racks look like theyre a bit to high maybe he was checking for that
Hi guys, I'm currently running Bullmastiff by Alex Bromley and I'm enjoying it, however I really struggle to grow my arms and I'm considering adding an arm day. I don't want to overly fatigue myself for next week's workouts but I'd really like to go into the gym, do a couple of bicep exercises and one tricep exercise, and maybe some lateral raises. Would this overly fatigue me? I'm especially concerned about fatiguing my triceps, which I would need two days later for my Bench press. However small muscle groups recover fast so I assumed I'd be fine. What do you think?
>>74992215>Bullmastiff by Alex Bromleysounds kinda gay honestly
>>74992215>powerlifting>strongman>dedicated arm daypost lifts
>>74992258this thread is a refuge for all people who like to lift, not only powerlifters and strongmen
>>74992278 K E K
>>74992283rest of the /fit/ doesn't even lift
>>74983570Wet Norman khan is being excreted
>>74992215>not doing bis/tris at the end of every workout.
>>74992302Just call them pans at that point
>>74992311HAHAHAHAHHAAAAAAAAAA
>>74992258Looks like BW: 75kg S:115kg B:85kg D:140kghttps://www.reddit.com/r/weightroom/comments/1f280rp/comment/lk54qw5/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button
>>74992381>my arms are small>i need to do them more>bw 75kgat this point with only squatting to normal weights you will grow you arms
>>74992381>Yeah you're probably right, I've been working out inconsistently for 2 years and I started off now being able to even Bench a plate. I only started squatting halfway through my lifting journey because I was afraid to do it lmao. I just feel like I haven't made as much progress as other people doman please eat a donout and literally start lifting
>>74992401>>74992408bw is not a problem you can easily bench 150 at 75
>>74992441yeah sure, everybody called me skinny fuck here when I was 96-100kg and i was a literal twig
>>74992468Maybe she's a short girl?
>>74992489short girl with 75kg bodyweight and 85 bench wouldnt say her arms are skinny lol
>>74992441>2x bw being is easy Plg is easily the most mentally ill sector of fit.
what are your downie muscles?>gets overly sore from anything>you have to babysit volume, intensity and frequency>program often has to be adjusted and revolves around these tard muscles recovering just in timefor me it's quads and chest>wow you done a heckin' moderately hard 3x5? no more squatting or benching for you for the next 3-4 daysmeanwhile I could probably spam barbell rows. pull-ups, OHP and curls every other day
>>74992548hamstrings>oh you bent over today? DOMS for the next 4 days please.
>>74992531Put down the fortnite headset and pick up a barbell, son.
>>74990477grindey>Rumblesep 7, and then nats the next day. >>74992548>you have to babysit volume, intensity and frequencysore muscle, no lift as hard. no sore muscle, lift hard. simple as
>>74992468Because you're like 210cm tall>>74992531150kg bench is not impressive at any weight
>>74992603>no lift as hard every time no matter whatNGMI
>>74992623No im not im bearly around 193cm
>>74992548Triceps but they don't actually fit your description fully. They never get sore but hitting them appropriately is difficult.>>74992625>Says that when running a barbell medicine programPottery
>>74992637thats a manlet height now in europe, I have 15 year old cousins taller than me
>>74992625Already made it
>>74992638bobby whats the angle you want for the elbows on squat? I will be squatting today in estimate 3 hours
You ever find it strange how guys you know have been lifting for years with a pretty decent dots (between 350-400) just don't know how to learn any other barbell exercises besides the big 3 well to any reasonable degree? Like they have a good deadlift, mid bench, and okay squat, but if you ask them to do anything else, they get really confused?
>>74992918350-400 is not decent dots, they're late beginners who are above average proficient at 3 lifts im not sure why would you expect them to do anything else at high level.
>>74992936actually 450 dots is late beginner, 400 is untrained
>>74992830Just not as high as you currently have them
>>74992918>350 dots>cheats at every accessory >fat>thinks he knows everything This is the lifter you're describing >450 dots >lean and aesthetic >engages in full ROM without ever cheating >has decent cardio >adapts to any movement he wants by trusting his body >acknowledges he can always learn something new and tries it, keeps what works for himThis is what the 350 dots fatty wishes he was
>>74992997Nej i meant the video you asked for video
>>74993091Oh you're the guy that had questions about elbow pain. Backward diagonal should be good. Obviously adjust based on the design of the rack, etc. Thought you were Yakub with name and trip off asking about literal elbow angle since I've told him to try decreasing it.
>>74993110I dont think rack will be the issue i will have to employ someone for recording probably.
I don't think I'll ever understand what compels someone to take lifting advice from this creature. If you saw an ad for a personal trainer, and this was the photo on the ad, would you take advice from him?
>why are they asking HIM for advice>Why not ME, the 5'7 70 kg person that has never posted a lift and never will>Me me me me me me me
>>74993145Im asking whomever responds, i dont mind even dyel opinions as even those might be worthwhile. But since you fucks never respond and bobby is the only one that does i will ask him.
>>74993206I'm not 5'7 and I'm not 70kg. Me saying you're not worthy of taking advice from doesn't mean they have to take advice from me. This is basic logic, and if you really did work on CS you should be able to understand this.
>>74993266I'm just insinuating that you're jealous of me, for whatever reason. I don't really care what the reasoning is but at minimum you're obsessed with my very existence.
>>74993290Beacuse you know you are ((((it)))))Its orginal in other white people to hate you
>>74993290>I'm just insinuating that you're jealous of meHAHAHAHAHAHAHAHAHAHAHAHAH *deep breathe* HAHAHAHAHAHAHAHAHADon't make me give you a run down. There is literally nothing about your fat, mentally ill ass to be jealous about. Lmfao. I wasn't supposed to hit abs today but damn that's a good one
>>74993009>450 dotslate beginner, I recommend transitioning to the weekly progression model
>you're jealous of me What did Chris mean by this?
>>74993319Me, the attention I receive on a Mongolian yak milking forum, whatever. Like I said, you're at minimum obsessed with me as you have multiple photos and collages to post at which I am the subject of.
>>74993319>give you a run down>blobert>run
>>74993340>Mongolian yak milking forum
>you're jealous of me>Mongolian yak milking forum
>>74993340Do you honestly think anyone is jealous of the type of attention you receive here? Take your meds.
Ok am I conservative single at 215 and work at 205kg x4 or im not conservative single at 220 at 210kg x4
>>74993429>Ok am I conservative singleThose are called incels where I'm from
>>74993433Im married so you need to try harder
>>74993406There's something going on with 3.4 as he constantly is posting about me. Just trying to come up with answers.>>74993429Don't be a pussy
gbro you here?
>>74993349>blobert>run
i just forgot he existed is figgy dead?
>>74993455he's teaching economics on tiktok
>don't be a pussy >t.
>why yes, I do have multiple screenshots involving a random stranger and what they do and say>no I'm not obsessed, why do you ask?
>>74993461proof
1:58 is the time to beat today boys.
>>74993488thats how long you jerked off?
>blobby milking forum What did he mean by this
BW 170 lbsSquat 3x1, 295 lbsSLDL 3x5, 260 lbsBB Row 5x10, 145 lbs Surprised myself on squat. Treat 135 like it’s your max and your max like it’s 135.
what happend here with people that werent in starvation mode? Is financial situation in USA really that terrible thay you cannot afford to eat?
>>74993530also 295lbs squatter giving us advice how we should approach our squats
>>74993540fat
>>74993547Imagine trashing someone's advice when you value advice from a sphere
>>74993547848 lbs raw/970 lbs equipped squatter giving us advice how we should approach our squats*https://www.openpowerlifting.org/u/chadwesleysmith
>>74993595It was more a "newbie" comes and tries to advice us on anything.We heard all that before, we read all that before and we also read YOU NEED TO EAT, i guess you missed that parts and its strange seeing you follow CWS
>>74993608What's your BMI and bf% bro
>>74993584post lifts in video form and if you mog yakob, bobby or even justin. ill happily take advice from you
>>74993615BMI = 30.6 kg/m2 (Obese Class I)
>>74993615wiped his fat ass.
>>74993515must be the titty collage
>I need advice bro
>>74993440Poor wife, imagine having to deal with this insufferable retard every day I'd shoot myself
>>74993684hes just polish
>cant mog yakob, bobby or justinfine. can you mog gym charmin at least?
Yeah i mog bobby in bodyweightYeah i mog justin in autismYeah i mog yakob in retardness Problem?
>>74993795youre bigger than bobby?
>>74993455Looks to be alive
>>74993881>this is living
>>74993455getting married to gobu
>>74992623Post bench.
>>74994005150kg
>>74994014Post bench as in post a video of you benching.
Lunch time I did 4k walk then a set of db shoulder press with 42.5kg for 7. Still needed to get my steps in after dinner so did another gym session and hit my 10k goal, then did some more db shoulder pressing. Tried 45kg thinking I could get 5 but struggled getting 1 rep. Dropped to 40kg and got 8 then backed down to 35kg for another set of 8. Finished off with 10kg lateral raises for 3x20.
>>74994019*yawn*Every single time with you guyshttps://streamable.com/eod527
>>74994019now you
>>74994024Bodyweight?
>>74994062As expected, you are fat.150 kg is actually hard for people who weight 75 kg, not that hard if you weight 100 kg.You should try widening your grip, most lifters can lift more with max width grip.
>>74994084>cope cope copei literally weight 80kg...
>>74994076Of course, 170 kg at 85 kg.
>>74990488No. He was repping over two plates a little later.>>74990575>>74991510He was setting the safeties and j-hooks. He usually benches in the rack I was using. >>74990486>>74990589He's actually me from the future. >>74990936I was talking to your coach, pussy.>>74992603>grindeyYeah it's no ideal. But i'm at least feeling like there is hope to make modest improvements by state champs.>nats the next dayThat will be fun. Good thing its the next day and not the week after.>>74993455Technically no... but he is dead on the inside.>>74993639>Obese Class IBased class I chad.
>>74994096>>>>Bounced tng
>>74994096hot
>>749940963 whites>>74994105cope
>>74994105bench press unrecognizable for you when it's not decline?
>>74994111>3 whitesI see 4>>74994062are you that other Polish guy ogre or w/e you went by?
>>74994111You can see the moment when he decides to let the bar fall into his sternum to bounce it
>>74992548Lower back>>74990477Gj with the bench. Have you tried sinking and heaving your bench? >>74988791Completely normal>>74994079Bodyweight: full, nah it's 130kg atm which I'm trying to drop at the moment
>>74994091I'm surprised, you look fatter than that, but desu the angle is not the best to judge it.Anyway, 2xbw is hard for anybody, including people at 75 kg.>>74994105It's a normal tng, where is the bounce?My 1RM with a pause is 167.5 kg anyway, tng to competition pause is a small step.>>74994111Obviously not 3 whites.
>>74994133I literally look dyel lmao
220kg x2210kg x4190kg 2x4Cheater life
>>74994183poggers
>>74994105You are the absolute last person who should be saying anything like that
>>74994133>Only 2.5 kg difference paused vs TNGMan I do I know that feel>>74994202Because I do TNG on my bench press? Or that I use my sternum as a trampoline? Because I do neither of those things kek
Ok guys listen check out my new diet idea1kg chicken breast2 tomatoes1 pepper 300g milk breadOpinions?
We got a new record out of the decline piggy. 0:58 is the new time to beat boys
>>74994218>decline piggyTalking about piggies theres this short slamhog at my gym should i talk to her
Fully cheat mode only pusty stance is missinghttps://youtube.com/shorts/PLDSkVDVqCw?si=A8Zy-HUGUt6pntODhttps://youtube.com/shorts/xs99iUYshmM?si=Y7NcMSXslC8GWHxvhttps://youtube.com/shorts/qbOGe00IoVw?si=3xNKV3I39bHzwZxfNow to pin presses
>>74994226
>>74994096An adult male weighs over 200 lbs
>>74994256Post BMI
>>74994273K. What else
>>74994100
>>74994297Bf%
its literally impossible to be fit and not have like ~30 bmi even when i was like ~10% bf i was 30 bmi
>>74994256Post bench.
I wonder if there are trolls on /roon/ who accost regulars bout being underweight
>>74994347
>>74994350Ah yes the starting strength bench
>>74994350I accept your concession.
>>74994347>>74994353I have to convert it lool
>>74994096Bro just set your safeties instead of relying on people to side spot you. If either one jumps the gun they're shifting 380ish pounds around over your body and could fuck some shit up. Just makes no sense when you've got that nice bench to work in. I'm the equipped guy who benches 600+ here and only ever has my wife spotting for that reason; Some idiot yanked his side up way too quick once when I had 560 on the bar and it shifted all the load diagonal onto one arm suddenly. Shit hurts, could've been catastrophic. Plus if you get a bent bar and it free falls out of your hands that's a sternum or rib injury.
>>74994366It's a powerlifting gym, I trust those people.
>>74994349>trolls on /roon/No, pretty much nonexistent. However, there is your occasional bitchfit about what is considered a good time for different distances.
>>74994392Nice heavy zeroButt has to stay down
>>74994392natty daddy
>>74994377what I'm trying to say is imagine the opposite extreme of the situation in these threads. Some regular weight jackoff running a 6:30 mile going around saying that 4:30 runners are bad or dumb for being underweight.
>>74994366As much as I cringe when people squat without safeties or bench without safeties or a spotter, theres something special about benching with a spotter.
>>74994366Or just dump the weight lol, i dumped 170 and even 180 before its not a big deal.
>>74994418I know it's not comp legal. I'll get a clean 405 some day
>>74994349False dichotomy. They're all fit, inarguably so. Powershitters are not fit.
>>74994461>fitthis is a meaningless buzzword
>>74994461>Powershitters are not fitNobody tell him about Pana, Haack, Atwood, or the many others
>>74994496its going to talk about not being natty next
>>74994496>won't list his namecurious
>>74994392Good bench, congrats.
>>74994349Pro-tip: Don’t be fat if you don’t want be made fun of. I don’t make the rules.
>>74994527>Shifting goalpostsCuriouser and curiouser.
time for a new one
>>74994552pottery
at the time of this post >>74994349someone starts shitting up /roon/>get out of my grocery store REEEEE
NEW>>74994650THREAD>>74994650HERE>>74994650
>>74994392>>74994096>>74994062>there are multiple 3pl8+ benchers itt that dont post lifts or even workoutsWhat the heck
>>74994501I mean the troon is even less than natty
>>74994656lurk moar
>>74994656/plg/ is a bit too hectic for me so I come and go and don't post regularly.
First time ever doing those felt strange and gay but I might do them as my 3rd squat a week after dl for higher repshttps://youtube.com/shorts/ON4k4KRbe14?si=F6Z0j9JyORaRwV2m
