Under the bar.Previous: >>75353564>programming advice?Try harder. Autoregulate.>diet advice?Put the fork down. If you can't see abs, you're fat.Post lifts if and only if you can meet at least one of the following:>2x bw bench (no archmaging)>2.5x bw squat (high bar atg)>3x bw deadlift (conventional, no straps)>150kg clean and jerk>110kg snatch
>>75367842If you take a powerlifter out of his garage, does his power go away? Is it like the same thing as a vampire in sunlight?
>>75367850Not sure, the only person here who lifts in their garage doesn’t powerlift
>>75367855i thought the barnanons compete, or at the very least preference sbd
>>75367847I know it's cringe because i'm weak, but i just wanted some lifting banner on my wall because it was just a blank white wall with nothing in it. It was JHS, ironmind milo or westside barbell, chose JHS
>>75367923at least it wasnt a nobody cares work harder banner. now that wouldve been cringe
What are some other routines similar to TM or HLM but maybe more advanced?I have autism I don't want something too foreign.
>>75367930Kek true. Sort of the same vibe as this
Should my cousin start powerlifting?
>>75367945too old for this general>22 GR8hmm..
300lb (136kg) comp standard has fallen…Did 140kg but butt came off bench and left wrists got murded.Anger is a gift yay!https://youtu.be/OxoG30f44vw?feature=shared
>>75367958>comp standard>lift off>no shoes>no singlet>non calibrated plates>no collars>deflated bench pad>not enough spottersyou tried
>>75367945Hmmm i can coach her>>75367958That was so easy what in the fuck>Did 140kg It over. From how 136 moved you can easily take 3pl8 if you focus on keeping butt on bench
>>75367941Pyramid Method is a step up from TM while still being manageable.If you’re serious about training, do 5x5 4 days a week and retest a rep max every 3 weeks or so. It’s simple, guaranteed to work, but demanding.
Just fell in love, with deep no sleeves SSB squats <3 the feeling was very good.>>75367982Thanks, but I feels satisfied with my bench now. 300 was the goal. 315 will be in a looong time I hope. Don't even have the drive or desire to hit it. I asked my Coach to only work with high reps.
He's a SARMS goblin right
Yeah I've become an annoying fuck I guess. I will quit social media for some time after hitting 700 to not bother you.>>75368390Thanks? >Squat has barely made progress these last months. >In 4 months I added 6kg to my bench and 6-7kg to my body weight. Widened grip and increased arch lmao.>Deadlift has been booming but it's because I've only been focusing on it + not pulling on stiff bars and optimizing technique.At least ever since I got a coach like 1 month ago everything is finally going up again. I trust my soul to the SSB for this next training block.>>75367978I tried, yeah, that's what counts, right? At least that's what they say haha. That bench is a competition bench used in WRPF meets, but maybe it's actually cheating haha. At least I did a short pause with it and it was smooth so that's something… even if it wasn't to standard.
how the hell can people consistently hit an rpe10 single? A friend of mine can push himself hard and get his face beet red but i cant replicate that unless i use smelling salts and have a hype team, I just did a full 'comp' day and only on squats did i manage to actually do well and get near true rpe 10 and that was with salts and a friend of mine recording me, i failed my expected bench and dead, got half way on dead but immediately dropped it and didn't even try to grind it out, it was 2 AM and the gym was very dead545 squat355 bench, got it one inch up then immediately gave up 605 dead, got it half way and immediately gave upmy eyes and face weren't even red on the bench and dead
>>75368627>wrapsno clue on how to save a video message off instagram even though i dont feel that fatigued, I should probably still take a deload week correct? Im going to start some power building program again, preferably one with one leg day, my legs are big enough, are any of Alex Bromleys program actually worth doing?
>>75368627the better your technique, the more you can grind, especially on squat and deadlift. your lift should feel "comfortable" to grind, in the sense that you shouldn't feel like you are gonna snap something. your proprioceptors (mostly) can tell when you are about to snap something so they make you stop
>>75367923you should put some anime posters on the wall
>>75367842raj op do not redeem sirs
>>75369143He won. You lost. Your seethe has been collected
>>75369143Just let stinky have this, it's all she has.
Time to skip deadlifts because everything hurts from squats 5 days ago haha
>>75369583Fool. It is exactly because they DO HURT that you continue to do the hard exercises. Skipping them is "leg day bro" mentality.
>>75369583Low bar post
Squishing some logs of Norman khan after my morning coffee Also just a reminder to all the newfags here, I have more money than anyone here, my house is worth millions and I have millions
Just a reminder to the oldfags here, I have more productive lifting years than anyone here, my body isn't snapped up and I set PRs frequently.
Just a reminder to anons old and new, no vid no did, you're all poorfag DYELs until you post evidence proving otherwise
I did this for a couple of weeks, but I think all that squatting and deadlifting fucked my lower back up and I tweaked it the day before yesterday lolDoes this look better?BenchChin-upSquatDeadliftPressRow
just a reminder to all of you long armed freaks out there, my ohp will always be superior to you, especially when I finish ss and lose 50lbs
>>75369996>especially when I finish ss and lose 50lbsok bobby jr
>>75367842What's with the high bar shilling recently ? You wanna make powershitters angry ?
>>75370003I'm bobby bitch, I'm bobby bitch, and I'm down to catch a body bitch, with that homi switch, you know I don't know karate bitch I'm droppin bodies bitch
>>75369984How many times per week are you working out? If it's 4x it's too much.
>>75370052Usually one rest day between gym days, sometimes two
>>75369984I think this would be better if you took out the heavy squat and started with it, and left the rest of the order unchanged. Two heavy legs days in a row is a lot of fatigue, even with rest days. Try alternating the heavy upper and leg days.
>>75367945
>>75370006
>>75370052If you’re not working out at least 4x a week you aren’t training
>>75370052 >muh heckin overtrainingvolumelet lol
>>75369612I meant hurt in a close to snapping feeling Everything hurts in rotation i cant even tell what anymore One day hamstring then adductor then lower back then knee then ass pinched sciatica nerve
Rippetoe doesn’t want you to know this, but if you squat highbar you’ll never overtrain
>>75370389your capability to recover decides your programming, not the other way aroundsounds like low bar plus poor foundation
>overtrainGDE midwit mindset.
Low bar overtraining is real, it fries the lumbar spine. Highbar overtraining is not real.
Don't instant reply me Lil Celly.
>nooo don't make posts on a message board>I need to feel in charge, I need this to be realI heard lifting is a fun activity, tried it?
goodmorning sir
>>75370411Ok so do I pick a more advanced program then?Are advanced programs actually easier to do?
>>75370781Take 75% of your 1rmDo it for 5x5 on back to back days (Monday Tuesday)Take a rest dayAdd 10 lbs or 5 kgs and do it again for 5x5 on back to back daysTake the weekend offKeep adding 10lbs/5kgs until you can't anymoreDo 3x3 at 90% of your 1rmRe-test either a rep max or 1rmRe-run the program
what's a celly? cell phone? this nigga mad anon got bitches digits lmbo
>>75370829I think it's a cello, he mad because he plays the flute iykwim
>>75370823lol hey thanks man finally some lifting advice. just to ensure I’m not being led around by some rippetoad fatso can you please post your physique. Im sure you understand, thanks in advance!
>>075370974You’re here for my entertainment.
just discovered GZCL... how's this looking ladsBench 5x3Press 4x6Chin-up 4x6Cable fly 3x12Cable curl 3x12Dip 3xF=======================Squat 5x3Romanian deadlift 4x6Leg extension 3x12Leg curl 3x12=======================Press 5x3Bench 4x6Row 4x6Curl 3x12Cable lateral raise 3x12Tricep pushdown 3x12=======================Deadlift 5x3Squat 4x6Calf raise 3x12Back extension 3xF
>>75371243>6 sets of bicep curls per week>3 sets of tricep isolations per weeksmall arms: the program
>>75371276how many of each should i aim for?
>>7537129412-20
>>75371304feels like too much
>>75371308>6 sets twice per week>too much
>>75370823So Monday Squat 5x5Bench 5x5Tuesday OHP 5x5Deadlift 5x5Thursday repeat monday +10lbsFriday repeat tuesday +10lbsIs that what you mean?
>>75371334can i do some arm work on the lower body days? (i wouldn't be training on consecutive days)Bench 5x3Press 4x6Chin-up 4x6Curl 3x12Lying tricep extension 3x12Cable fly 3x12=======================Squat 5x3Romanian deadlift 4x6Leg extension 3x12Leg curl 3x12Cable curl 3x12Tricep pushdown 3x12=======================Press 5x3Bench 4x6Row 4x6Curl 3x12Lying tricep extension 3x12Cable lateral raise 3x12=======================Deadlift 5x3Squat 4x6Calf raise 3x12Back extension 3xFCable curl 3x12Tricep pushdown 3x12
Am I missing out on anything if I do no abs isolation exercises
>>75370823Did you come up with this? If yes what are your maxes in kg?
>>75370781just find something on boostcamp app and call it a day
>>75371386Abs but you're fat and don't care about that anyway
>>75371431yea I meant am I more injury prone or something
Abs and calves are two muscles I almost always skip because they suck so bad to train.Why can't abs be fun like biceps or chest?
>>75371603Aren't they trained through squatting and deadlifting anyways? And regarding calves, I use my calves when pulling sumo, mine have grown actually. Also, rip is right regarding the fact that calves are worked when squatting!
>>75367490I know you are posting here, bitch tits. Imagine looking at these two lifts and declaring the 180kg ripetard circus medley was the better lift. Peak fat fuck piggy posting.
>>75371706Holy fucking projection batman
>>75371706>rippetoad discipleFat.
>>75371717>no uYou MUST oink for me, piggy
>>75371706>20+ hours latermindbroke
>>75371758>(9) minutesYou can do better than that, Frankcel
>Don't shit after morning coffee today>Feel constipated>Finally push out a single gigantic log after dinnerI'm reporting directly from the porcelain throne, the relief is sublime
>>75370334>>75370339This is a powerlifting general, not a bodybuilding general, so yes, if you can work out 4x or more a week, then you aren't lifting heavy enough.
>>75372038x4 is extremely common for intermediate and above programs
>>75372038can't you read the OP? this thread has been compromised by DYEL weightlifters (commissar is the only non dyel tho :^))don't reply to me unless you can prove to me that you lift
>>75369136I hate anime but i would do hot 2d girls
>>75368574No keep social posting, the problem is just when you doompost you aren't helping anybody. The social posting is fun.
>>75367842Hi I don't lift just live an active lifestyle but I am hilariously talented with martial arts I could actually seriously injure any of you in hand to hand combat from golden gloves boxers to world championship grapplers I've whooped them all and had fun doing it
>first post itt>tlb 772x2onto bench>flegs still beat up feeling. will be getting back to the right protein intake this week. still a bit loose locking it down because tightness, but not needing ibuprofen to get under the bar or squat. Hopefully this rep work pays off
Wow this session was a lot. Almost puked from the Hatfields.Low bar: 475, 380 4x3, 285 3x8Heel Elevated close stance Hatfields: 295 3x8RDLs: 315 3x8https://youtu.be/22V1JXu1MWc?si=nX85gHRQW5jtyenL
>>75372537speedy squats
the world belongs to those with the shortest arms in comparison to their height
>>75372667Your arms would look less short if you weren't incredibly fat
>>75372673I'll upload my powerclean next, you can see my deadlift lockout then
>>75372684Your lockout height will change if you lose 100 lbs
>>75372688damn, how does that workmy arms will grow now
Yo Bobby's based now?
>>75372667Please tell me you drive trucks for a living
>>75372692Your proportions will change somewhat the fatter or skinnier you are. Not saying you'd lockout at knee height if you were 12% bf and <200 lbs but it does change.
>>75372695I drive a school bus, but in a few years probably a hazmat truck ideally, I want to be home every day to lift
>>75372701interesting broscience
>>75372711Damn you actually do. I was just messing with you though and i hope you get the hazmat truck gig
>>75372714It's not broscience. It's most noticeable with deadlift lockout because as you get bigger/fatter you get wider and as a result have your arms in a wider position than they'd be if you were smaller.
>>75372737that is literally a lie and not a factor in my deadlift lockout, my hips and knee breadth determine my hand position
>>75372744You have to stand wider in order to make room for your humongous belly dummy
>>75372749you can watch the video and see that that isn't a factor and has no effect on anythingfor other people, maybe, but for me, not at allmy hip width and knee breadth determines that
>>75372759You are standing slightly wider than someone skinnier would. Even Dave Tate says that proportions change as you get bigger.
>fat lolcows baiting each other
>>75371717Trip on bobby
>obese leading the obese/plg/ is back
>>75372770oh really, did you watch the videowhere did my belly prevent me from getting into my stancemy toes point outwards in a neutral stance, my knee breadth and overall bone structure is wide, my arms are short for my heightI pull exactly the same, you can look at it and see if fat is getting in the way for anything
>>75372775What a world. They're both 300 lbs and over 35% bodyfat too. Crazy.
>>75372790I'm blessed, why would I be ashamed of having great mass geneticsthere is a guy much fatter than me at the gym who looks like dogshit, I can get close to a vtaper even weighing 315lbs at 5'9" I'm seriously blessed with my shoulder genetics and frame, the only issue is I am conversely cursed with bad deadlift proportions
>>75372789Yes I watched it. You naturally are slightly standing wider. Your arms would be straight up and down if you were skinnier but instead they're more like a semi snatch grip.>>75372790I'm 263 anon
>>75372797falsefat is not changing my form even slightly
before you respond again jackass, look at where my knees are, my arms can't go any further in, that is literally my neutral stance
sorry to inform you bobbert but youre getting baited by another character
>>75372801You're delusional lmao>>75372803Yes, your hips will look wider as a result of having fat everywhere. Look at pic related and tell me that having large amounts of fat doesn't change how wide your hips look.>>75372804I sincerely hope that this is the case
>>75372807you are a literal dumbass who has never seen me before this moment, my toes have always pointed out in a neutral stance, maybe because my massive cock and something to do with hip geneticsthere is literally nothing getting in the way of my stance, you are just mad at being wrong
>>75372811>He doesn't understand that a neutral stance becomes wider and wider the bigger you getPottery
my neutral stance is manspreadingyou weren't given enough testosterone in the womb so your toes point inward, if that was the case with me, my legs would be crushing my massive balls, but luckily I was designed better than that
>>75372824prove itlook at my knees, how do my hands go further in, this is my neutral foot position, you want me to stand with my feet touching
>>75372807>You're delusional lmao
>>75372827The whole point of what I'm saying is that if you were less fat/big you would be less wide and stand proportionately narrower. It would still look "neutral" but it would be narrower in absolute terms, which would mean that your arms would go in more.
>>75372838I literally wouldn't, look at my foot position mid set, it can't go any further in
bobby its great that youre back but this convo isnt going anywhere and (You) should just stop replying
>>75372797>fat fuck got fatter
>>75372840BECAUSE YOU'RE FAT YOU DUMB FUCK. IF YOU WERE SKINNIER THEN EVERYTHING WOULD BE SMALLER ABOUT YOU. THIS IS LITERALLY A "HOW WOULD YOU FEEL IF YOU DIDNT EAT BREAKFAST THIS MORNING?" SITUATION AND I CANT EVEN BELIEVE THAT I ACTUALLY ENCOUNTERED SOMEONE THAT WOULD REPLY "BUT I DID EAT BREAKFAST THIS MORNING">>75372849Last reply
please tell me where my belly is preventing me from getting into my stance and getting to the barthat was the original claim
>>75372860you're a dumb fuck who knows absolutely nothing and can't even look at a video proving your wrongmuh some guy said it changed his proportions so it has to have changed yoursmy belly doesn't prevent my neutral stancemy bodyfat has no effect on my deadlift lockout position, which you can easily see on the videomy toes point out in a neutral stance and always have, midset my feet are as close as they can get for me to still generate power and to get my hands to the bar outside of my kneesas a effect of the fact that my toes point out in a neutral stance naturally my knee position is also wider than most people in the deadlifton top of that my arms are very short despite 70 inch wingspan at 69 inch heightthere are a multitude of factors making my deadlift nonideal but none of them are my bodyfat and you can see with literal video evidence that this isn't the case, you stupid fuck
>>75372860Bobby, its another new character. He has to switch out the character since Gym Charmin was found out.
>>75372860do obese>peopleskip breakfast? or any meal for that matter?
>>75372880I have been. On my way to being a twinky fuck
>>75372891the only thing you skip are heart beats
is it true that when you point your feet outwards to squat your knees naturally followand if your neutral stance is your toes pointing outwards, that would mean your knees would be wider in the deadlifthmmmI'll have to think about this
biomechanically speakingFUCK OFF SHIT LORD
>>75372913mad
>>75372667Why not just focus on losing weight and getting stronger rather than proportions.
>>75372930everyone has to have a gimmick, this is mineit's just a fact of life, I have short arms, and I'm width maxxedobviously I am focused on getting stronger and losing bodyfat, otherwise I wouldn't be lifting
>>75372913sad
>>75372891>skipping meals / random fastingclassic fatty mistake
I finally understand /plg/.I finally understand what it's like to have a place on the internet that you feel excited to visit. A place that you put a real part of yourself into when you post, and make content there. A place that you want to see grow, and flourish.I finally understand. Some of you have been here for years. You post your lifts, and exchange your ideas about lifting, Day in and day out you contribute to the thread so that it will grow, and so that what you do here will become deeper, and richer with meaning. I finally understand how frustrating it would be if one day, out of the blue, a poster showed up who began posting their lifts, and exchanging their ideas about lifting, and you realized that, in comparison, yours were but a pale shadow of the truth. Shadows that are being cast onto the wall of a cave by a fire that is beyond your description. But not beyond his. I finally understand /plg/. And that is why I will never leave. I will be here six months from now. I will be here when I squat 4pl8s. I will be here a year from now. I will be here two years from now. I will be here when I squat 5pl8s. I will be here five years from now, a decade from now. I will be here.Because you need my analysis, and you need my guidance, my lost little piggies. Now oink for me.
>And that is why I will never leaveyou were here long before me and you will be here long after me, sean
>>75372974this kills the fat fuck
>>75372974Saying shit without saying shit
Being fat is great actually
>>75372967It's not random though, it's planned out
>>75372990Be great
>>75372537BTW you're much fatter than me somehow and you weigh 263 somehow, there's shit bulging out forming into tits all over youMy arms are probably bigger than yours and my bench is 165 3x5 wtfAnd I'm being gaslit about being fat from this mf
>T>Only played first half (we were up 38-0) so the young bucks could get some XP. But even with short time I racked up some accolades>1 jackal>2 loose ball recoveries>1 blocked kick>2 mauls spearheaded for trys>1 strip within our 22 that led to a score without anyone getting tackled (it got passed off 7 times on the breakaway)>1 assist>double digit tackles, half of them solo and mostly for loss of meters, and 0 missed tackles (the stat that matters)>EChipotle>DMojitos>LEncanto soundtrack>WUFC 308, MLB, NCAAF, NFL>FWith each knee having a torn meniscus, the right one has been acting up lately. So it'll be tender for the next 6 weeks I'm sure. Goodbye Squat PR opportunity. Amazingly, my lowerback has held up through the fall. 17 weeks until spring half kickoff. Goals include>stronger>get down to ~190 (sitting 199ish, was 215 in June)>improve game day cardio by incorporating sprints with threshold runs
>320 5'9, likely 50"+ waist>Thinks he's being gaslit about being fat when he's 40%+ bfLiterally cannot make this shit up
>>75373085You still look fatter somehowHow do you do it
>Last reply
>>75373094Sorry, I was just so gobsmacked
>>75372974I lurked for months, then started posting my training logs and theories, proved that I had a 520x5 squat without a belt, and was met with cope from weaker, fat lifters claiming that the gains I made couldn’t possibly be real with the programming I ran. Rather than trying hard and losing weight, the /plg/ coped. Now I float in and out, still advising those wise enough to listen.
>gaslitthat's a term only used by women and gays
>>75373117It's mainstream now gramps
>>75373113It's possible you just have smaller clavicle Or you just don't put on muscle despite strength gainsOr your bone structure is smaller
>>75373127>women and gays are mainstreamya fucked up grandson
>>75373137Some words are good inventions that make our language more efficient with having to call everyone a nig
>>75373139Without
>>75373139Nowadays lil brown zoomeritos get banned for saying gg ez in league of brown zoomeritos. Not being able to repeatedly call your competition a nigger in online games is a cultural and intellectual regression. Lil brown zoomeritos will never know the camaraderie that is built from hurling racial slurs both online and offline.
>>75373249good post
>>75372974You can't even squat 3pl8...
>>75373249there is power in using the enemies words against themlike as a white saying you're a minority and you're being discriminated against, etc
