>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: >>75367842
Faggot op>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
>>75377690The dream is to strength train as much as i want, get drunk after and travel, but alas i need to make money. I feel like a conformist normie, a sucker if you will>>75377696Nice, better than empty bar
why is 45° incline the hardest press?
>>75377747>elbow sleevesyou didnt lift the weight
my dick is too small to fit in the pussy and im gay
I love my wife and kids so much it's unreal.
>>75377776>>75377778Kek losers. >>75377777
>>75377756Sorry anon... I do have a group activity that starts this week so it's not that bad. Also i'm trying to keep this college talk to a minimum i dont want to be abnoxious>>75377776>dick is too small to fit in the pussyGood thing you're gay>>75377747You lift less like this than completely vertical?
>>75377805>You lift less like this than completely vertical?almost the same
>>75377776>>75377778
>>75377844reddit marvel dork in my thread
>>75377747>belly shamelessly protrudingafter much consideration the committee has decided that the weight was not lifted
>>75377747sliding off the bench looks terrifying
>>75377776My dick is big but I'm 5'9" in the ussa
>>75377727why is dl so much easier than everything else?
I'm developing a theory that brian shaw is basically a genius and his innovative diet of eating ground beef with noodles and cheese every meal basically, with some eggs, rice and milk sometimes is the best diet possible for anyone competing in athleticsreally nothing other than ground beef makes me feel full and energized in the same wayI've been testing this recently with hamburger helper and I can feel a real differenceI'm convinced that ground beef is a superfood and if you aren't eating it every meal you're basically just gimping yourself
>>75377727Ahahahaha who's crying now?
>>75379409You.
>>75377747standing or seated press? on standing you're probably utilising your core/posterior chain better than you are on incline
>>75377727>>75379414Try again without the tears streaming down your pinkish brown face.
>>75379551Oink more
QUICK ME DEADLIFT MEME FOR TODAY
>>75379589I'm deadlifting too.
>>7537774760° is harder actually
>>75379689Im so stupid i forgot the webm
>>75379694That's shoulder press retard
>>75377747>>75379694Do either of you arch when doing incline? I heard that it takes your delts out of the movement completely and I find I can press more doing it like this for some reason.
>>75379698Idk about the others, but for me if you arch enough on an incline, it becomes a flat bench again. So I don't do it at all.
>>75379346correct but I strongly recommend red bell pepper and spinach in the mix too for vitamins.>>75379415yes definitely allowing glute involvement helps a great deal>>75379689>>75379694for ure if you tempo it, which I probably should have done too (I even said so on the stream, stops copies me)>>75379698that's basically how I cheated up the second reps
protip: she gets mad when you reply to her posts with 'chatgpt'
>9You're here for my entertainment
>>75380059No more 9, anon...
>>75377727You don't like the OP?!
Guys please quick meme deadlift for today me day
>>75380442deficit snatch grip
>>75380444Ive done that already
Is it possible that zerchers might be impossible for my build? I basically have to sumo to even try to get into position.
Is this a tear? Should I still lift? It's my right thigh, is it the hamstring or the adductor?
>>75380442Barbell Hack squat>>75380474Zercher deads? You can always try a Zercher Sauat (Deadlift the bar to your thighs, then zercger from that position)!>>75380482Who knows, you could tell us how you injured it in the first place so we can have a proper guess. Take naproxen in any case. Metamizole if you have access. Tramadol is the MOST EFFECTIVE med, but not natty.
>>75380494I did 230kg 4x2 last tuesday on squats, they felt doable but afterwards I had pain. On thursday I tried some light squats with only 140kg but I felt a kind of weird feeling when doing them like I was gonna injure myself and stopped, I guess it was too late. I assume first grade tear. I've had it happen before and it healed pretty fast but idk how to prevent it from happening.
>>75380494I dont squat, yeah it feels like my arms are literally too short to reach under the barbell.
Oh yeah i watched wrpf nats this weekend (some people from my gym competing) was pretty cool. Might do a pl meet after nationals next yearAnd since itll come up i only entered the Splash Zone once>>75379842If i cant copies you how am i supposed to get so big and strong>>75380482>>75380515Keep it light and ideally out of a range of motion thats painful if you do lift on it. Depending on what this actually is youll want to do that for a while. The fact you didnt feel a pop or anything is a pretty good sign i think. Any pain just walking around like normal?
>>75380692It has happened before exactly at the same point of the program right before the end, maybe it's a sign I need a new program lol!Heals pretty fast but idk how to prevent it
What % and reps do you do for the week leading up to testing a 1rm, specifically for bench
>>75380767Go to website.
How do I figure out which Sheiko program is for me? Are there any 3 times a week variations?
>>75380767do you not remember from your collegiate weight room training?
>>75380799Open your mouth so I can piss in it
>>75377719guys and gyals i kinda wanna spend a year just doing the retard simple picrel routine, maybe with some rowing as well, wish me luck
>>75380795Bodyweight is the main decider. Small load - <80 kgMedium load - >80 kgLarge load - >110 kg>3 day a week variantsThat would be the intermediate programs.
>>75380795>>75380909Fuck I got it flipped >>75380795THIS IS THE CORRECTED WAY TO DETERMINE VOLUME LOADSmall load - >110 kgMedium load - >80 kgLarge load - <80 kg
>volume scales linearly with bodyweight
>>75377747are you even using your feet?
>>75380992they're clearly moving as if they're producing force
>>75379346You're essentially correct, but bison is probably better (what Shaw actually ate), and make sure one meal has a large amount of veggies as you'll be deficient in Vitamin K.Get enough fiber, whole grain pasta will help here, and your shits will be religious. The other consideration is that not all athletes need the sheer amount of mass and protein that a roiding strongman does. Study training logs of D1 athletes, and you'll see the most important macro by far is the carbohydrates. Minimum 400g / day. >>75380799Do you still, because you cling to it like an abused woman who knows her chance to leave where they are for somewhere better is gone?
>Weakest rhum-maxxerSurprised this was smooth despite having a sore and fatigued back from yesterday's pull up day. This is my last pull before attempting 700, yay. Body feels fried, let's hope I recover fast!
140kg 3x5hopefully i can get a LMAO4PL8S bench by end of the yeardid also a single 240kg diddler. Wanna also get a 600lbs (272.5kg) diddle by the end of the year
>>75381050need to get to 600 asap. deadlift is coming back strong from my unwanted cut
guys GUYS i think i figured it out. Everytime i do volume im tried and under recovered at the start of the next week so my maxes suffer and underperform and then since im basically doing a light day instead of real max effort im fresh and ready for the next volume day this is why i can keep progressing on volume and do silly shit like 90% for 5x5 even tho my maxes keep stalling. I dont have female muscles im just under recovered.
>>75381043>Study training logs of D1 athletes>he wasn't one>implying we kept them and not the strength coach
>>75381051Miring hard. Have you ever gotten shoulder issues because of wide grip? Or you're built for it?>>75381057>need to get to 600Ditch squats go all in on deads. At least that's what works for me. After 700 my coach will make go all in in squats this time. Need 500 ASAP too, but for squats.
>>75380915Ok Im reading the advanced small load one right now but this doesn't make sense.Let's take the squat, how will triples and doubles with 70-80% range even get me strong? It seems too easy to actually produce any results?
>>75381051>wearing spandex pants>can't see cock or balls just a smooth surfaceIs this the power of ftm
>>75381418Accumulated fatigue. Sessions look easy on paper but if you pick the template that's appropriate for you then after a week or two they won't feel very easy.
>>75381459Those are not spandex. They are acrylic track pants that now fit me a bit too tight, but they are perfect for deadlifting
>>75381386i wish i could ditch squats but i wanna also get a 240kg squat asap. i've only recently started using wide grip (still is not the widest grip possible, i got my middle on the ring). so far feels pretty good, but i only do it once a week (the other 2 benches i do them with my pinky on the ring). i feel like wider grip is better for bracing
>>75381595Biggie, you gotta max out your arch and your grip width, and break records >:3
>>75381418Sheiko is a meme
it was requested by many of you and tonight you'll see the trex deadlift, in all its glory
>>75381642Whats a good advanced routine thats mostly simple barbell movements
>>75381992>programming advice?post s/b/d@bw+height
squattin
@franku am I doing these bench pulses right? I feel like an absolute ass doing them lmao.Other than those, fine session, triceps feel really tired, wish my wrist in bulldog grip didn't hurt because I hate wrapping my wrists.https://youtu.be/msSrcNA887w?si=JK0yA3AnfbGdrte7
>>75382127yeah man looks good. be sure to pinch your shoulders at the bottom of the movement
>>75382084250/160/265@110+190 (kg+cm)I was doing TM a few years back then when that got too tough I switched to Andy Baker HLMs, currently doing Garage Gym Warrior 1.0 but I keep injuring myself at the end of the program (I'm >>75380482, second time that happened) so maybe I need to hop to something else...I don't have access to real gyms, only shitty commercial gyms that's why I only want the basic comp exercises + I'm lazy and don't want something too different to what I've been doing. So 3x a week full body would be ideal.
>>75381051Dude you're a tank>>75381386So ditching squats to focus on deads do work after all? I keep hearing that squats are the best assistance exercise for deads but doesnt seem to make sense. The recovery that's necessary for squats could be directed to recovering from more deadlift volume and thus making your deadlift better. I'm not squating simply because i dont want to and what i want is a big deadlift anyway, but i felt guilty because squats theoretically would make my dl better
>>75382187You're way stronger than me. But I know about Andy Baker, maybe check out GGW 2, it's the lowest volume. >but I keep injuring myself at the end of the programYou could also just do the first 9 weeks I guess.
What is the best bench advice you've gotten? I have long arms but still have a shit bench for my height/weight. 240/142.5/275 are my best comp lifts at 100 kg, high bar squat and conventional DL, but I hurt my AC joint like 4 months ago on a max attempt bench (not sure what happened) so I've been taking it easy on bench. I really want to bring up my bench to where my squat and dead are once recovered. 26, 5'10" 220-235 lbs
>>75382303Ok out of curiosity I just measured my wingspan and even though I'm 70.5 inches tall (180 cm) my wingspan is 85 inches (216 cm), so I really do have long arms... Is that why my bench is shit?
>>75382127Thats basically it. You want to do them in the 2-3" range where you are having the weakness. i think you said mid range, so id do like 1'' to 3" and pump in that range.
>>75382455you measured wrong or you should go sign up to be a boxer today
180 AMRAP OHP tomorrow. Did 175x4 last weekIf I can only hit 3 reps or less, I'm switching over to a new program to regain my lost gains.>>75382303benching 3x per week, rep ranges from 1-12direct pec workt. 355 all time bench max, 295x5 current>>75382455>I'm 70.5 inches tall (180 cm) my wingspan is 85 inches (216 cm)unless your knuckles are below your knees, you are measuring wrongt. 6'1" tall, 6' wingspan
>>75382539185 cpap today, gotta breathe nigga
>>75382538>>75382539I totally fucked up measuring, my wingspan is 75 inches. I accidentally added 10 inches
>>75382572That's a pretty normal height to wingspan ratio.
>>75382572lol, that's still a significant advantage but you posted better than sonny liston, proportions so, yea
>>75382127>bench pulsesCare to share?
I... stand alone
>>75382619Just partial bench reps basically. Franku explains it best I think >>75382459
I think a ho was miring me in the gym secretly, she was squatting 60lbs and I was squatting 240lb, probably the first time she's ever seen a man squat in the gym, yea she was def miring me
>TDeadlift 2x3x6pl8Pendlay rows 5x5x2pl8Belt squat 5x5pl8, 545lbs, 3x5x6pl8Leg extensions with a pause 5x10s>FDeads felt ok. 6pl8 should move better but I was struggling to grind out a single a few weeks ago... so progress I guess.>>75377747miring first rep.>>75379694Nice.>>75381050ezpz>>75381051Good bench. >LMAO4PL8SWith freedom plates? >>75382127>gutmogged by smiggyTime to bulk, bobbu.>>75382631L2webm, dingus.
>>75382679how, teach methis influencer shit is crazy
>>75382631keep it up big guy
>>75382679the stache is a crazy aura modulator. keep that shit, blud
>>75382693thanks, I would upload my squat which is much better and I did pauses on each rep but the angle wasn't great for viewership
>>75382631yoooo look at that long schlong the fat fuck will never recovery from this
>>75382717my flaccid is pretty maxed out, I did like 3 years of pe for like 2-3 hours a day lol
>>75382631Feeding your slop down inside me.. im not dieting for it
>>75382732hah
>>75382631stavvy if he was poor
>>75382679how tall are you
>>75382684I use cloudconvert even though it's kinda shit, but I just want to use my phone. If you're using windows a lot of people recommend webm for bakas, but it looks like development stopped on that a while ago, so you could try webm for lazys. I haven't tried either.>>75382697I have no idea what you are saying, justin.>>75382783Barely out of manlet territory (6'3)
Does anyone have Garage Gym Warrior 3 pdf I cant find it in Google
>>75382813I'm using hd video converter factory, and shotcut to edit it and rotate itI could always dump the resolution even more
>>75382813>If you're using windows a lot of people recommend webm for bakas, but it looks like development stopped on that a while ago, so you could try webm for lazys. I haven't tried either.or be based and use ffmpeg (you can check >>>/wsg/ sticky on how to use it (the other programs you mentioned are also in the sticky))
>>75382813He's saying your mustache is giving him a heterosexual erection
>>75382813>webm for lazysit works fine, my only complaint is that at some point the rotate tool stopped applying to edit previews which is annoying, and sometimes it will overshoot the size limit just enough to prevent posting
bruh, if I just cut the black bars out of the webm that would shrink the size of it righthmm, yea seems obvious
One week later. Lumbar still fucked. Still deadlifted heavy without pain. Wtf is my backs problem
>>75382824maybe if you apologize to a certain fat retard (hint hint)
>>75382992>he doesnt know its on the discord
>>75383001>discorddiss record?
>>75382992Ill never under stand what you see in that obese downies unwashed asshole, 9fag.
>>75382113
>>75383052nice
>>75383052>calf sleevessmdh
bros these are frickin hardwhen my ADDuctors are up to speed it's so over for all of you
>>75382992I have not said anything bad about fatties because I am one too!
>>75383084Y'know what's really frickin hard???My cockWana know why?Because your beautiful syruphole is is right in clear view of the camera.I want to enter your syruphole so badly, Simon
>>75382824>>75383101I only have version 2
>>75382813>6'3"Lmfao. You just posted a video where you're standing up straight, and there's a Rogue plate (450 mm diameter) for scale. At least be smart if you're going to lie.I measure the plate to be 114 pixels tall. I measure you to be 451 pixels tall. Work is attached.451 * (450 / 114) = 1.78 meters = 70" = 5'10"You're so pathetic. >>75381115>t. never had a crowd of black people call you Larry Bird, and yell Jimmer when you stroke it from deep>t. never been the only white person you see all weekend long at travel AAU tournaments>t. too fat, un-coordinated, and stupid to play basketball so perma-hogged to play O-line, sit on the bench as a right guard at Kennesaw State, and get a degree in recreation management>t. sophistMy ankle exploded freshman year you dumb faggot. When I can squat 500 for reps I'm going to dunk my nuts in your wife's mouth while you shove another hoagie up your asshole>>753819925x5
all that yapping and still can't post a timestamp
>>75379694That seems retarded, you can't move your head out of the way so you have to lift it stupidly
>>75383238obsessed
>>75383238you weren't even good enough to make it as a juco athlete?sad!
>>75383238>When I can squat 500 for reps I'm going to dunk my nuts in your wife's mouth while you shove another hoagie up your assholeLetting Hank(Sean)) bleed over into your posts again retard.
Rick's really been dropping the ball with his characters lately. After seemingly conceding and dropping "Shaman" just a few weeks ago he's now trying to bring it back? How boring.
>>75383540MortyNever seen the show btw
Seated dumbbell pressWhat angle do you like the seat at (with respect to flat)
>>7538410660 degrees, much more comfortable and stable than 75-90 degrees and it more closely resembles the position you are going to be in a standing barbell OHP
>>75383047Big men need big bussies to smash. Smiggy was the original target. Alas, he preferred jerking off to vtubers as a paypig. The second biggest bussy to smash was the blob. Let the record show that frankanon, one of the strongest people in the world, traveled to personally visit the blob and coach him. This can only be understood via bussy, evidenced by blobby speaking at length multiple times about how he's literally attracted to men.
>>75382824I have all 3. the 3rd is the highest volume
>>75383238chatgpt
Calling all bitches.It's rationing time.
FAT FUCK GENERAL
Welcome to /plg/ — pedophile lives general. ITT we document registers offenders in the an hero registry. Several of the members have already trooned out. Post your stats, including your first documented offense via the open public pedophile lovers registry, as well as any subsequent offenses and your associated total as evaluated by partial judges who watch whether you reach depth
>>75382679ITS GOONNA BE 4 FREEDOM PLATES>>75383238Look at twiggy right next to me. He is definitely 6’3
>>75384376upload the pdf for me please haha
>>75384593Have sex
>>75384888Id rather the pedophiles of this general not have sex.
>>75384195
>>75384387Wednesday is for water fasting, fatty
>>753841959bros.... Is this true?
>>75385257Truthometer: pants on fireFrank is saving his virginity for when robo waifus become a thing and he can download an anime girl into one
>>75384195least gay /plgqbt+/ poster
>>75384195>traveled to personally visit the blob and coach him
>>75383238Somebody's never heard of image distortion...
>take actual height>add 3 inches>when caught in lie, claim 'image distortion'
this can be easily settled by both members posting body of their claimed 6'3" frame next to a tape measurejim charlatan, as challenger, you can go first
odd weather were having today (good for halloween tho)
tips on getting under the bar in cleans and snatches? I'm strong enough to do muscle and power cleans/snatches, and I have the mobility do go deep as I have no problems with overhead and front squats.but I can't go down in the middle of the lift, it's a mental thing, I always end up powering themI don't think that increasing the weight until I either go down or fail the lift is a good idea, I feel I need to learn it properly before that
>>75377747Nice singles big guy
>getting this fucking angry
>>75386258Did you learn cleans from a blue book?
>>75380283>>75377719
my dumbass was looking at bench warmups instead of deadlift warmup sets.it's so over
>>75386294Mad?
>>75386347no, mostly from zack telander's videosI'm open to other suggestions though
>>75386402Oh he mad brother
>>75386258>This is all very interesting, but how long do you take your cold showers? Let's quantify the progress in absolute terms we all understand, like minutes in the shower through full range of cold water.
I sit here, smirking... it's another day where my incomprehensible intellect has baited another anonymous poster in the power eating general into a state of emotional distress. It is day 785, to be precise.With masterful precision and tact, I click "Choose File" and navigate my lengthy volumes of folders with saved files in .jpeg format. I let my highly finessed artistic intuition choose the correct iteration YouMad.jpg for the situation, as if I'm connected into the flow of the universe itself.I savor a moment for myself and let out a little chuckle. I mouse over "Post", click it and sit back in my severely deteriorated chair. I have done it. I posted it again.
>>75386414>zack telander
>>75386609
Personally, I only perform analingus on girls who can squat 4pl8 or more
>>75387043So fat girls
redpill me on TSA
>>75387150Fags who work at airports hired by govt to strip you of freedom by stripping you of clothes. Instituted after 9/11 by bush to give Americans a semblance of freedom
>>75385610>Caught in a lie>Immediately begins spewing stupid bullshit(Whoever) said this is an idiot. >Image distortionWhat a bunch of pathetic bullshit. You don't even know what that actually means so shut the fuck up bitch while I explain how much of a sad piece of shit you are.Your axis and the plates are in the same plane so there is no additional scaling of the length scale, due to depth, needed to resolve your height. Now shut the fuck up. You're not allowed to talk anymore. >>75384628>Coming to the defense of one of the most stupid, and toxic, elements of the generalYou are young, so your ability to judge character is still developing, but it is a bad idea to come to the defense of stupid liars, especially when it requires you to demean yourself in the process. You are too strong, and too solid, to try and make yourself the fool so that a loser can recover a bit of their toad-like face.>>75383332>t. makes less money in a year than an NFL football player makes in a week.>t. still drowns the disappointment in Jack DanielsYou may refer to me as Jimmer, fatso. People ASK me now if I played college basketball. >>75385642I don't care, because I have nothing to prove. When I wake up in the morning I'm 75.5 inches. When I get in bed at night I'm 69.5 because I've got 6 buried in your wife. When I need to impress people I put on boots, and walk around at 6'5". When I play basketball, I put on shoes and list myself at 6'4". Do you see how easy life is when you're honest?>>75386582>Full range of cold waterThe concept you're looking for here is intensity. You would want to understand what the amount of water impinging on your skin per unit time is. You could set a level for what constitutes a valid moment in time where you are taking a cold shower, and in this manner quantify things.
streaming bench and stuff
Twiggy is taller than Charmin. The exact dimensions does not matter; any positive integer is greater than 0.
>>75387150le heckin science based program. the creater has very high DOTS and competes in USAPL so drug free raw lifters. it has beginner and intermediate and intermediate 2.0.>>75387205chatgpt
>>75387298>USAPL so drug freeoh sweet summer child...
>>75377719>>75380283>>75382113>>75386347Delete your tranny cartoon images
>>75387449>ongezellig>anime
>>75387472Uninstall immediately, this is neither /a/ nor /mlp/ or whatever weird ass Barney-tangential show you watch
>>75387482sir, this is the sharty
>>75387486Leave immediately
hello. did some bench, diddlies and more bench +accessoriesbench: 100x3, 115 2x3, 125 3x2 (last set shown) and 110 4x4>>75377747nice second set>>75379694slow and steady wins the race>>75381050nice pull also the shoes are from 1hund (wouldnt recommend unless you like super cheap stuff)>>75381051mirin bench>>75382631good work>>75382679nice pull>>75383052clean squat
>>75387205>People ASK me now if I played college basketball.and you have to answer no ahahahahahahaha>b-b-but I would have been first team all state if it weren't for my ACK-hilles
>>75387043>t. never ate ass
>>75387205>I'm 69.5
>>75387472>>75387486
worst thread in months, going on day 3
>>75383052I can do this weighing 170lbs less
>>75383052>>75387645Mad?
>>75387635
>>75387645awesome, please do provide a video of exactly that, a 5pl8 double tempo squat with pause thanks
>>75387767dont forget the timestamp
>>75387800
Excreting a ton of Norman khan that was built up for over two days so needless to say I have been here and will continue to be here for a while
my company got bought out and I'm getting a big paycheck for my equity. what should I get to celebrate bros? something for the home gym?
>>75384195>It's true It's true... Obesitybros what the fuck. I don't see any lies.
Really anon? You can't even rep 225? What are you, stupid?
>>75387679what program was he running here?Surely with a 600 squat he has a 4pl8 bench press right??
>>75388232Some variant of 3 day TM. And no, he failed anything over 395 tng
>>75388232THE mogs figgy in bench
>>75388230See>>75387449
>>75388256>stealing a man's look in the processfatality
>>75388256Goat
Why does raw + sleeves even exist? Seems like just a pointless category. If you want to have your lifts be a assisted by a lot of equipment, just do equipped. I know 'raw' still uses sleeves and a belt which help a lot, but not as much as equipped. So why does raw + wraps exist? Just confuses people desu
>>75388357Oh shoot, I actually meant raw + wraps. Not sleeves.
>>75388330This also counts as off-topic animation
>>75388357more cope leagues divisions and weight classes so obese pedophiles can feel good about themselves getting a silver medal out of two people at their local comp
>>75388357>>75388362Tradition I believe
>>75388376take your paddle back to the leather club
>>75388256Why is his foot stance like that
>>753882473 day TM sounds too tough when your max is that high
>>75387449Gargle my balls like the weak faggot you are
>>75388396Lol. Just lol. Why am I laughing at you? Because powerlifting was around BEFORE sleeves. So nobody knows what retarded "tradition" you have in mind. Unless the tradition is to cope as much as possible as new equipment is developed.
