adapt and survive edition>programming advice?Try harder. Autoregulate.>diet advice?Put the fork down. If you can't see abs, you're fat.Previous: >>75588849Post lifts if and only if you can meet at least one of the following at a bodyweight under 315 pounds.>245 bench>795 squat>405 deadlift
How come anons in this thread don't look like pic related? Is powerlifting different from dadbodmaxxing
>>75596636>Caring about... Le physique ok?????
>>75596636sterons
>>75596636This isn't a gay thread even if the schizo posters are real life homosexuals
>>75596636I think i kinda look like this
>>75596636Insecure fatass women say shit like this. Like everything women do this is a shit test.
>>75596626Bumping for real
>>75596801Raj got mad
>another extremely early S*mon thread stays while a later non-S*mon thread gets deleted
>>75596842I hate him so much bros.
>>75596626what the fuck am i seeing, did that deer impale another deer through the brain then rip it's head off? and now it's decaying head is stuck to it's antlers?
>>75596842spamming isn't cool
>>75596851city slicker faggot
>>75596851>he doesn't know deer shed>>75596858indeed
>>75596636That bitch is a fat christian slut lmao
>>75596636>lolita this pleases the figgy
>>75596851Yes. It's fairly common for alpha deer to decapitate beta deer and wear their skulls as a second set of antlers
THE GREAT DEBATEhttps://strawpoll.com/6QnMQBx0lnehttps://strawpoll.com/6QnMQBx0lnehttps://strawpoll.com/6QnMQBx0lne
>>75596872>>75596862>>75596858i did a reverse image search and most of the results it brings up are reddit.
>>75596893yes we kno you a city boy alreadyprobably a lil brown zoomerito too
>>75596893>filenamelmao
We're reaching deficit level that shouldnt be possible https://streamable.com/6q9xat
>>75596842>then abandons his thread
>>75597226I’m not the OP
see fat fuck >>75595061that's how you do a bait thread
same fagging your own thread is considered a successful b8 nowadays
>>75597320>210lbsfat fuck lmao
>>75597380He's talking about Bobby's failed b8 thread
Is there anything Simon can’t do?
>>75597396Have sex.
>>75597396Simon makes better OPs than blobbySimon makes better b8s than blobbySimon makes better programs than blobbySimon makes better gains than blobbySimon has more balls than blobbySimon has more dogs than blobbySimon won at the polls
>>75597410so what I'm getting out of this post is Bobby lives rent free in Simones head? astounding
>>75597423Bobby doesn't do anything for free, there's always a price
>>75597320nothing has a time stamp which means none of it is relevent just all make believestolen video claimed as your own is likelyif you done it then please replicate it with even 80% of whatever is on that bar (protip you cant and plg know this)it is a very poor set of lowbar sharts and a very poor clean feet turn in and onto the toestldr it is not you and you can not prove it is
>>75597438
>>75597226?>>75597423Correct>>75597436That's antiblob propaganda
>>75597445>?He was constantly posting and refreshing around the time to post a new OP and then once the other one got taken down (janny tranny ally) he went silent.
>>75597392Simon is a fatty too
>>75597423Bobby and Simon are Sean's characterskeep up with the lore
>>75597353>shave my balding headnah dude. Hit em with the Devy.
>>75597423you're so close to cracking the code on MPD
Virtual Asian WomenSame weight, same camera angle, different shoes.Compared to last week in heels:https://desuarchive.org/fit/thread/75562639/#q75568825>>75596943Based and conjugate pilled.
>>75597443crymoreimposterggnore
>>75597483>155kg>conjugatechecks out.Try SS+gomad
>>75597483lol that bar path and lol that weight what a doucebag
>>75597483Does everyone who does Westside turn into a pirate?
>>75597510Its just natural
https://www.youtube.com/watch?v=Z3nrdxqj34Q&t=691
>>75597490>SSNazis lost the war, chud.>>75597498I conjugate my bar path.>>75597510That's just the classic creatine haircut.
>>75597523Eat moar no aesthetics allowed here
>>75597461>>75597480Imagine the coordination this must have taken—the meticulous planning to ensure that Sean's characters were at the same powerlifting meet, standing side by side. And, of course, capturing the perfect picture together. But deep down, he knows... if they ever uncovered the little puppet game he plays with them in real life, the facade would crumble.
>>75597628Im actually still cutting :)
>>75597632>ai slop
most aesthetic fat guy here
>>75597796>>75597816nigga pissed his draws
>>75597796>>75597816this that bobby fellow ain't it
>>75597823I did it on purpose to be funny
Eccentric is gone, top set of 185 rpe8ish. Goal next week is to hit 200lbs>>75597483Good grind
>>75597854looking thick solid and very tight do you want a boyfriend
hi plgwent 8/9 lifts and won open and masters for my weightclass (67.5kg - weighed in at 145lbs) this past weekend at a USPA meet, yey twas my 1st time doing full power, 3rd meet eversquat: 275lbsbench: 165lbs (booo)deadlift: 336lbstotal: 776lbs generally satisfied but bench was disappointing as I hit all white dots at 170lbs in my august meet. I went into this weekend's meet with an injury (left arm, wonky elbow) so I should probably just be happy with what I got.competing again in May, God willing. I wanna hit 180lbs on bench by then. I hit 175lbs a little over a month ago at my gym. to set the CA state record for tested masters the numbers I need to beat are 330 squat, 187 bench, and 410 DL. only been doing this sport for 10 months so hopefully I can still improve my numbers at my old age, idk
>>75597632
>75597920thread permanently ruined by simps rest in peace plg it was an ok run
>>755979 + [A factory produces 8 widgets per hour. If the factory runs for 7 hours, how many widgets does it produce in total?]lrn2filter lil brown zoomerito
>>75597920start pulling sumo and archmage/widegrip maxxx on bench and squat like the french (dont actually do this) and youll be good next meet
>>75597956don't worry I'm too old for simps and I've been on 4chan since '05 so I have seniority
>>75597963you know my grip on bench is actually considered narrow. I think I probably do need to retool my form. i'll post a video if you guys wanna give me some feedback on it. also: in all seriousness I can't pull sumo, it legit hurts my knees lol
>>75597963here ya go, 175lbs on bench: https://youtube.com/shorts/sr29tbiqvqs?si=GXt90s8Au3aNZbb7see, not too much arch and pretty narrow grip?
>>75597981>feedback>366 dots expert's thumbs frantically tapping away
>>75597989you should call yourself anon(Simon)lovesbobby
>>75597989I know 366 dots is probably kinda pathetic but eh, gotta start somewhere
>>75598019He's talking about me because that was my last meet dots. He's literally obsessed with me, it's ridiculous. Anyway don't you have a coach? Take up your concerns with them.
>>75598027oh we got the same amount of dots
>>75598015you see 366 dots and you automatically correlate this to Bobby?
>>75597637keep it up
>comp squats >highbar squats>belt squatim cooked fr fr
>>75597920In the off chance you're not just another character, congrats.
Somehow my 265 sandbag weighs 290 actually. Watch me carry it across the gym.
Dozens and dozens!
>>75596626475x3@2RIR Deadlift, I’m 183lbs right now. I wanted to ask how do I prevent my back from moving position as I pull, I try to get at mid foot but it still happens sometimes
>>75597920most aesthetic fat guy here again. you might remember me from my previous post right before yours. why havent you peed yourself
>>75597956She was here a few months ago and her trip goes back like a decade. Would still like to see a timestamp, but it's better than the previous characters at least.>>75598150More skeptic that this was just pulled from Reddit. Unusual thread. Post hand. If off chance that it's real: look at your bar path. Compare floor and lockout. You are not setting up with it midfoot. Also get rid of those shoes.
>>75598169This was from today actually in the gym right now
>>75598169
>>75597988the man was helping even if you dont think he wasthat grip width is not narrow and it is not wide
>>75598137did they buy the sandbag the same place as bobby's bathroom scale?
>>75598191
>>75598169wow you're new
>>75598191>>75598199I forgot about that one, but it's still too easy to fake that.>>75598202Are you going to enlighten the thread instead of posting passive aggressively like a woman?
>>75597920>white attractive woman posting on /fit/Are you autistic or something?
>still falling for shoopindians are so retarded but they want to believe so bad
>>75597920
>>75598199timestamp one of your ass cheeks on the skin not a photoshop paper
>>75598218you're a lil brown zoomeritoit's not ok
>>75598188The sneakers you are using is throwing your balance forward maybe. Have you ever tried deadlfting with socks or flat shoes? also try setting up deadlift with your shoulders a bit more over the bar
>>75598321Look at the video. He is setting up way too far from the bar. Bar is over his toes. Yes, the shoes worsen it, but improvement starts by simply getting closer.
>>75597920Merciful god, Laura off cycle is a queen
How do you wash grip shirts so that the grip material doesnt get ruined?
>>75597920>coomer claw
>>75598539Cold water hand wash, hang dry, and only as often as you wash your sleeves. Don't wear it as a normal shirt and just theow it on for top sets so it doesn't get as dirty.
>>75598621...but I never wash my sleeves
>>75598638just soak it all in cold soapy water for a bit, rinse, and hang up to dry overnight
>>75597463Based skullet enjoyer. One of my best friends has been obsessed with Devin Townshend for 20+ years.
>>75597463
>Pony wiped his Instagram page and is taking a break from social mediaSo he does still read these threads. Sorry Pony, but you're probably better off finding a tested federation. People generally like celebrities who are honest better anyways, so if you just turn juicing into your brand it won't be of harm to your influencer aspirations either.Anyways, Google still showed his old handle that included his new coach's name. His coach is a self-proclaimed "biohacker" selling "super soldier serum" in his DMs. Anyone know what super soldier serum could be?
>>75597353>Probably when i cast off the tlaw name and shave my balding headWhy not use fin? It’s widely available and almost everyone (myself included) has no issues with it interfering with anything
>>75598817thanks for keeping us updated on your love triangle between pony and bobby. I honestly forgot about them until you brought them back up
>>75598844It's shocking, but this website isn't only visited by people who are exactly like you. No, posts about things that you dislike don't come from a singular anon. I don't care about Bobby myself for one. Regardless, since you're here you may as well contribute something useful to the thread: what do you reckon super soldier serum is?
yeah growing up with social media would suck...I'd take a break too. aol/aim chats were comfy
>>75598817>Pony wiped his Instagram page and is taking a break from social mediakwab>>75598882>aol/aim chats were comfyknower
>lift for years just to squat 4pl8+uhhhh highbar saars???
>>75598844I do not post original Bobby drama, and have never engaged in Pony discourse either through posting, or replying.
>T1: 205>+20>2852: BSS - 1853: 3x10@50 + 3x10@504: 2 leg 3x10@225 + GHR 3x105: DND6: 3x60s@25 SS w/ 4way neck, flex/lat/ext, 3x20@15/25/35>>75596943The memes work>>75597483Which shoe was better?>>75597544>creatine haircutNah.>>75597854Nice. What's the current PR?>>75598699He lives!>>75598867>what do you reckon super soldier serum is?Idk, but I want it
>>75598977GDE? i switched to hb and hit 5pl8 after a month
>>75598533Why would she be off cycle at a meet?
>>75598977he's a Zerb and since he is living in the US he is forced to live with a crippling nutrient deficiency (lack of access to Russian semen)
>>75597920holy shit do you live near Woodbury?
>>75599240go clones!
>>75599240She's literally 40
>>75599273Don’t care
>>75597956I warned you>>75598121>>75598221>>75598292>>75598533>>75599240>>75599289
>>75597920Yea I'm thinking about sexual intercourse sorry didn't read any of that
>>75599308laura = pony > bobby/simon drama
>>75599276Simontard loose in outer/fit/
>>75599358bobby is not going to like this
>>75598188start with the shoes first. theyre going to fuck up your path with irregular squishing>>75598817being a pony fag was all well and fine until people started noticing>>75598977buy an ad ivan. nobody cares>>75599040flats looked better. you got pitched foward in heels
Late night Norman khan excretion
>>75599323who is pony? I was gone for like 12 years >>75598533I'm truly not on any gear but no one believes me :( if I started taking it I'd probably get a lot stronger but also look like an actual dude
there was an indication that spamcel & janny friends were going to let the quality of /plg/ rise a small notch, but now it's dead and gone.previous thread linked is /fat/, not the previous /plg/ general.the spamcel is now also posting videos and pretending to be "Simon" in outer /fit/.BPDemon trip returning is unironically an upgrade under the current state of affairs.
I miss the transanon weightlifter, brehs..
I decided to get back into squatting after years and in the second week of SS I got these aches and pains around the hips from squatting, I could barely bend over, it wasn't an injury and it wasn't DOMS, it took more than a week to heal.Is it bursitis?
>>75598817>>75598867Can any terminally online lil brown zoomerito explain to me what all of this means?
>>75599986Roidfag claimed natty and wasn't. More egregiously he pulled sumo.
I was spotting my friend on the bench whom I hadn't seen in a long time. He painfully finished the 4th rep and I knew he'd fail the next one. He barely started the 5th one, it was already sinking, and he was red as a tomato. I literally put my fucking fingers on the bar and he decided to lift it like it was a feather.What. The. Fuck.
>>75600005Lol I already knew all this I just wanted you to self-report as a lil brown zoomerito. As I sit here drinking my Black Rifle Coffee, watching the news, and grading my undergraduates' finals, you’re out here dancing like a puppet on my strings. You're here for my entertainment, and honestly, you’re performing exactly as expected.
>>75600107There are better activities or hobbies for you to engage in. This has to stop. Call your parents
>>75599707>previous thread linked is /fat/topkek
>TDL 2x240kg, 4x10x180kgFront Carry 2x60mx120kg>>75596943Based>>75597854gotta watch that left foot hop back. Should stay grounded through the toes to support the press>>75598137>25lbs extraIt's free gains>>75598539>>75598621I throw grip shirts/sleeves in a delicates bag in my washing machine on a cold water cycle then air dry in the shade outside. If we get a lot of rain I hang them up in front of a fan (turning inside out after a few hours)
>>75597893Appreciate the offer but i still like women>>75597920Solid work>>75598833Because i dont actually care that much. One side of the family goes bald, the other side thins and grays with age. It wont make a difference for me anyway>>75599040>current PRNo known 1rm but my heaviest set of log was a 190lb 3+1 cluster set from a few weeks ago. Need to at least be able to hit 230 for nats in june>>75600336>left footYknow whenever i focus on that i can keep more planted without any issue, but whenever i get a bit heavier i tend to think more about squeezing the shit out of the handles and lose focus on the feet. Do you think its subconscious compensation for overhead/leanback stability or something elseSolid pull btw
>>75600366>Do you think its subconscious compensation for overhead/leanback stability or something elseI think it causes overhead instability rather than a result of it. From what I can tell it happens more when your dip comes up onto the toes right before you start the drive. So you aren't loading your quads properly and since you're already on your toes before you drive the log up and back you get thrown backwards and compensate with the step.
I just woke up to insane traps and upper back doms i need to do the snatch grip from deficit more often that shit is crazy good for your back.
>>75600 + [2(x+y)=z, and z =404, solve for x+y]mad faggot lol
During this time, I clung stubbornly to a Westside Barbell-style program, convinced my past gains justified my refusal to adapt. Sure, it had worked before, but it also left me riddled with injuries and, frankly, mediocre results. My inconsistency and avoidance of the actual competition lifts didn’t help either, but hey, why face the truth when you can limp along in denial?Eventually, after a string of injuries and embarrassing bomb-outs, I finally stepped back from powerlifting, if only to save myself further humiliation. Moving to the Washington, DC area, I met Carlos Osegueda, who ran Central Virginia Athletic and Barbell Club. Unlike me, Carlos wasn’t stuck in the past—he was thriving with Block Periodization. Naturally, I begrudgingly admitted I needed to evolve, so I picked up Issurin’s Block Periodization: A Breakthrough in Sports Training and Principles and Basics of Advanced Athletic Training. These books opened my eyes to what real programming looked like.Through trial and error (and a lot of humility), I adapted what I learned into a system that actually worked for me. The result? A 190-pound total PR and my first Elite total at 242. Funny how progress happens when you finally admit your way wasn’t the best, isn’t it?
Wednesday's Training>Narrow-Neutral Grip Pulldowns 4x5@90kg, 10@90kg>SSB Goodmornings 3@80kg, 3@90kg, 3@100kg, 3@110kg, 3@120kg, 0@130kg, 2x8@90kg>Sumo Deadlifts 3x8@140kg>Standing Hip Abduction Machine 15@80kg, 15@120kg, 15@160kg130kg Goodmorning attempt was funny. I couldn't bend over, it was like I was forced to bend at the knees. My grip was the only challenging part of those deadlifts. Even pre-fatiguing with good mornings.In the second set I tried mixed grip but went back to DOH after the first few reps. Due to a wrist injury, I can't fully supinate my left hand. When I tried with my right hand supinated, it felt like I was going to hyperextend my elbow. Guess I'll be sticking with DOH. (I also suspect I'll be getting straps for Christmas.)What would you fellas recommend as a grip-strengthening exercise? I heard Big Loz recommend behind the back barbell holds. I've been blogposting every workout for a month now. Might as well trip.
>>75600464Wow, periodization. So advanced. Let me guess, you read a couple of books, highlighted a few sentences, and now you think you're some kind of training guru? Hate to break it to you, but unless you're living in a bunker eating state-issued rice, periodization isn't some magical fix—it's just fancy calendar work. Congrats on organizing your injuries more efficiently, though.Also, hilarious how you blame Westside for your bomb-outs and injuries when you admit you weren’t even doing competition lifts consistently. That’s like blaming the cookbook when you burn toast. Newsflash: skipping the basics and calling it 'programming' isn’t the system’s fault, it’s yours.And oh, Carlos is 'thriving' with Block Periodization? Good for him. Let’s all clap for Carlos. Meanwhile, the rest of us are lifting weights and getting stronger without needing to turn our training into a science fair project. But hey, you got your Elite total, so I guess reading Issurin’s manifesto on Soviet gym hacks really paid off. Or maybe you just accidentally stumbled on what actually works: showing up, not getting hurt, and lifting heavy things.But sure, keep pretending periodization is the holy grail of strength training. Just don’t forget to check in with Pyongyang to see what your next mesocycle should look like.Westside Rules, bitch.
>>75599510If you were 15 years younger I’d marry you
>>75600513Simp faggot.
Someone call the caretaker he is having another manic episode
>>75600415You think trying to dip more on the heels would help then? I have caught on a few reps my heel comes up during the dip
>>75600556Open your stance, idiot.
>>75600615Say it nicer and with more explanation.
>>75597483>Virtual Asian Womenyeah>>75597854>Goal next week is to hit 200lbsfor sure ez. What are you weighing now? You better press over bodyweight.>>75597920gz>>75598150that's a fine deadlift, I wouldn't worry too much, just keep it up. Lose the shoes though.>>75598193I will refer to it as the sandbob or bobbybag from now on. Sandbob into smigbag carry medleys coming soon.>>75598699welcome back>>75600336good deads>25lbs extraI wanted a light bag since I already have a 330lb. 290 is a little more than I was hoping for. I can remove some sand but I like it nice and tight.
>>75600722Hey you forgot me!
>>75600732sorry I've been too busy to reply to everyone
Simone really trying to hold on to his thread to stay alive. go ahead and bump it every other hour bud. this place really is all you have lmbo
>>75600750>this place really is all you havebut enough about blobby
>>75600750Mad?
>>75600722Weighed 202ish saturday and again tuesday. Possibly under 200 by next tusday
>>75600709oh he cutei'd throw his pigskin
Can I just perpetually program a top set of 1-5 with 3 back off sets of 6-10 for my squat bench and deadlift with no real structure and make progress
>>75600874If the top set keeps increasing, then yes
Is this a tear? Happens from time to time on one leg then the other idk how to stop it from happening
>>75600732he forgot me toothread anthemhttps://youtu.be/0tn6nWYNK3Q?si=8pvo4N4JpL6Opnpf
>>75600556Yes. The way most people dip is to foward load into the knees and toes. its the same issue as knee squatting. should look the same as the start of a front squathttps://youtu.be/VD9zg2wJ8aU?si=ua06IVb-Q1PSwe4e
>>75600366>Need to at least be able to hit 230 for nats in june>>75600819So 230 @ 180, right? Do you plan to stay at weight until comp and cut the week of or taper down? Idk how it works, if weigh ins are day of or before.200 next week EZ
>>75597854>Good grindThanks. When will you become part of the #baldgang?>>75599040>Which shoe was better?Flats, definitely. The heels felt unstable and made me tip forward. I also couldn't get a good rebound out of the bottom.I think it largely has to do with heels causing extra forward knee travel compared to flats.And as a bonus: I don't have to carry 2 pairs of shoes with me to the gym if I do everything in flats.>>75600722>yeahYou betrayed your oshi Runie with that single word, smig-san.>>75597920>3DSorry m'lady, but this is an anime girl website.
>>75600874Congratulations, you've stumbled upon bottom up programming and emerging strategies. You might have to include variants eventually, stick with a given rep range for a period of several weeks, and potentially change structure as you get stronger but I don't see why that wouldn't work. I can post some of my ES programming if you want to see some examples.
>>75601111>my ES programmingWhy would I want to see the programming that has had you spending years spinning your wheels
>>75601157>Years?>Spinning wheelsI made squat and deadlift gains, they just weren't very large
>>75601173anyone who takes lifting or diet advice off you is doomed
>>75601179Also I didn't make the programming, it came from the head of the Thailand National PL team and it was overseen by Mike T, so it really has nothing to do with me other than being written for me.
>>75601173what program do i do for massive waist gains? dont wanna spin my wheels for years
>>75601184According to (9), do the one that gets your bench high and your wrists will follow
>>75601111Checked, and yes that’d be insanely helpful. I’ve been lifting “seriously” for over a decade and have always been stuck in this late intermediate stage just running your classic meme programs like candito 6 week etc. I’ve always thought I was too retarded to try programming for myself or really understand progression methodologies so I shied away from doing it myself. The reason I ask is I found this guy on Instagram with a small following that is insanely strong for his size and tried piecing together what he does for programming through the comments on his posts and that’s literally all he said he does. No real structure, just lifts by feel and does a 4 day split with a top set and like 3 back off sets with some random accessories. It got me thinking and I realized that’s generally, give or take some small nuances, what most programming I’ve done in the past has been structured like. I feel like this entire time I’ve been way over complicating programming by thinking it’s super complex when it’s really not.
>>75600999Ill keep this in mind thank you dubtriplebro>>75601095Tbh i let myself get a bit too fat after last comp since i wont have anything to weigh in for for the next few months. Current plan now is to just get diet somewhat back in line and ease my way down to 190ish. Closer to comp ill want to make sure i walk around at mid 180s at most, then water cut the week before comp. Weigh ins are the day before comp>>75601097Ive got 5 years left if my dad is any indicator. Idk if/how the long hair changes anything
>>75601187Watch this for a general overview of emerging strategies. It's probably the most simple way to program, you run a week over and over till you start to stall, you take a pivot week and then you run another week over and over again.https://youtu.be/WdGP120e4B0?si=fzdVjm4ZZrQc0BrPExample of beginning week for energy system work, this is your pivot:MondaySafety Bar Squat x10 @7, x10 @8, Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)Bench Press with Feet Up x10 @7, x10 @8, Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9)Dumbbell Flies x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)TuesdayDeadlift (conv) x5 @6, x5 @7 plus 1 down set (repeat)Bench Press with Feet Up x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)Deadbug x12 @6, x12 @7, x12 @8 plus 1 down set (repeat)Copenhagen Planks One set @9. Then three additional sets of half the time.ThursdayBulgarian Split Squat x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)Cable Pulldown (Vertical) x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)15° Incline Dumbbell Bench x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)FridayChest Supported Row x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)1ct Pause Spoto Press x6 @6, x6 @7, x6 @8 plus 1 down set (repeat)Standing Pallof Press x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
>>75601187>>75601226Here is an example of a week that I ran over and over again.MondayHigh Bar Squat x5 @5, x5 @6, x5 @7, x5 @8 plus 1 down set (repeat)Bench Press x5 @5, x5 @6, x5 @7, x5 @8 plus 1 down set (repeat)Floor Press x10 @7, x10 @8, x10 @9 no down setsTuesdayDeadlift (sumo) with Belt x5 @5, x5 @6, x5 @7, x5 @8 plus 1 down set (repeat)1ct Pause Spoto Press x1 @8, x8 @9 plus 2 down sets (load drop)Frankenstein Squat x6 @5, x6 @6, x6 @7 plus 1 down sets (repeat)ThursdayLow Pin Safety Bar Squat x1 @8, x5 @9 plus 2 down sets (load drop)2ct Pause Bench x1 @8, x5 @9 plus 2 down sets (load drop)Chest Supported Row x12 @7, x12 @8, x12 @9 plus 1 down set (load drop)FridayNightmare Deadlift (sumo) x1 @8, x2 @8 plus 1 down set (repeat)Bench Press with Chains x1 @8, x4 @9 plus 2 down sets (load drop)Hip Thrust x12 @6, x12 @7, x12 @8 plus 1 down set (repeat)
>blind leading the blind
>>75601226>>75601237Thanks, brah. Looked up ES immediately after your post and I was already 7 min into that video before you even posted it lol. Thanks for pointing me in the right direction and for those examples I’m gonna digest this
>>75601244How so? This isn't something I wrote nor modified. All I did was post examples that he wouldn't find in the emerging strategies video.>>75601248Best of luck anon
But really, what is super soldier serum?
>>75601237>Nightmare Deadlift (sumo) Is that Bobby deadlifting shirtless?
RPE will never work
>>75601284:0
Working with coath is going well. New gym is really nice too. Also started PT for my tard knee. Feeling optimistic about my lifts going forward. >>75597483Honestly one of your best looking squats.>>75597854Good work. You got 200lbs.>>75597920>won open and mastersBased. Good work. I'm only weeks away from joining masters. >>75597970>been on 4chan since '05kek what a loser>t. '06>>75598150Doesn't look bad to me. I'll also echo what everyone else said about the shoes. >>75598699Hey, weems. Long time!>>75600336ezpz>>75600366>i still like womenBut do they like you?
>>75601289
All the macho and coolness memes aside, is a seated OHP better for shoulder isolation and bench assistance? You don't need to worry about your core, stability, lower back, etc
>>75601330>Honestly one of your best looking squats.T-thanks*shuffles awkwardly*>New gym is really nice tooYour new retirement home has a gym in it? Pretty neat.
>>75601330>Doesn't look bad to me.This is why you're perma-injured and now paypiggying a coach to fix your shit. That's atrocious form. Like please man, look at the horizontal bar movement.
>>75601347Bro, sitting down to press? That’s what girls do when they pee. Standing OHP builds strength, stability, and power. everything you need for a strong bench. Sitting just isolates your shoulders and your excuses. Be a man, stand up.
>>75601347>Doing ohp as a bench accessoryLol>>75601375That's hardly atrocious form. Given what's wrong with it, it actually is surprising it looks as good as it does. But all he needs is to put the bar over mid foot and ditch the shoes, as well as load his hamstrings before pulling instead of jerking the bar. The rest should fall into place regarding hip height and shoulder position.
>>75601186what do you recommend? what work for you?
>>75601394Idk lol, I feel like my wrists are fairly small at ~7.25" at the widest point. Probably nothing works once you're fully grown. And I got that quote wrong, I think he was talking about forearms and not wrists with that.
>>75601330>New gym>Whoa. Very nice. Lets take a look. Decided to go to an off bade one or did you pcs?>06Newfag>>75601347Seated DB or machine is best for shoulder isolation. Seated is fine for bench. Standing ohp is really only worth doing if you want to be better at standing pressing. >>75601388>lolretard. not everyone does 1" benching
>>75601429It's actually 7.5" tyvm
I fucking hate the MST appJust had 1x15 and 3x8 with 3.5pl8 squat and now I've got 8 sets of bench
>>75601388BTN press is a great bench accessory thoughbeit
>>75600898yes
>>75601330>But do they like you?A clear and resounding "no" im afraid
https://youtu.be/0zSGwYjlRsU?si=5yfmnSSrBvOPWVKLWestside has totally lost its aura. Linear periodization it is.
>>75601486>bro if you do high box reverse banded cambered bar squats it's a totally different adaptation to just doing a sauat bro *takes bite of 3rd big mac* you just don't understand conjugate programming bro *breathes heavily*
>>75601497for me, it's the banded leg press
>>75598019This kills the blob
>>75601366>retirement home has a gymIt has a motorized scooter ramp to the deadlift platform. Jealous?>>75601375>sub-optimal twig-san is that you?erm, aschually i'm only paypigging to fix my shart. >>75601429Coath's gym off base. No more PCSing for me. too close to retardment.>NewfagCould a newfag do this?▲▲ ▲>>75601454Oh rip. well maybe you should take some time to think about anon's offer...
>read about lifting from author>look up his total>wow he must be a bad ass>look up author>he looks like pure ꜱoy>forget his lifting advice
>>75601182>75 secondsbet you would drain mikes T you dont shut up about him
>>75601560as he types furiously with Bobby's SINGLE (ONLY ONE) testicle in his watering mouth every time the blob posts
>>75601452How come it didn't hurt when I was training? I didn't hear a pop or snap or anything it just hurt when I went back home.Also it happened 2 weeks ago and it hurt a lot back then, now it doesn't hurt anymore but looks a lot worse from the outside
>>75601330you have no authority to claim that person has a good squat (it is a very bad squat just look how far forward the bar travels look at his feet)he squats worse than you do and you bastardised your way to heavy squat and look what happened lolyou are pretty weak and the moment the weight ramps you will snap the knee because you can not squat properly
>>75601589
>>75601587something very similar happened to Mitch Hooper like a year ago
>>75601605not brown enough
>>75601388It's atrocious in the sense that it's a very weak way to pull and that it's really sad for him to make mistakes like that after all this time. You are right that I exaggerated, he's not hurting himself and it's very easy to fix.I just don't get it how we had 3 different posters in this thread not notice that the bar is placed over his toes, and then fucking Twiggy comes in to say "looks good mate" too. Can we please have some standards as THE power lifting general? Come on, guys.
>>75601605the bar travels forward the same thickness as the blobby steamed up lenses which is around 8"ezwin gg no re
>>75601587>>75601587Nerve density is highest on the skin, your muscles comparatively have quite low nerve density. If you are training at any decent level intensity, chances are you have some adrenaline pumping through your system. Sufficient adrenaline = no pain at the time. If it was a bigger tear you would have felt it, but theres a threshold you have to reach pain wise before you'll feel it while you're pumped up.
>>75601589>claim that person has a good squatI said it was his best looking squat. Way better than his past shart mornings. Also, please see >>75601605.
>>75601408bro im askin waist not wrists
>>75601636Literally all he has to do is lose the shoes. Those are causing the shift to the toes.
>>75601789Oh I misread. Well, eat lots of food and you'll have plenty of waist gains.
>>75601800>blind>expertise in eating foodfat mole
>>75601794How are the shoes placing the bar above his toes? Like have you guys never even done form checks on deadlifts before? The bar moves a shit ton horizontally because it's not above midfoot on the floor, while it is midfoot at lockout. His shoulders are above the bar and his knees are in front of his elbows, because his shins are too far away. This issue will remain even on bare feet.This is probably the most basic issue any novice could have deadlifting and you not understanding this is downright pathetic. Bobby, tell him.
>>75601777>trips good redeem sar
>>75601800food pyramid sets?5x5pl8?miso soup sets?omad?gomad?what program worked for you? stop holding out
>>75601794>>75601831I mean because they have a raised heel I see where you're coming from but the bar is pretty far forward in this instance, definitely more than just the shoes are at play here.>>75601843I just eat when I feel hungry
>>75601831he's clearly rolling forward during the lift and back at lockout because the soles are squishing around. If he did exactly the same thing barefoot he wouldn't have this problem.
>>75601861You can see he sets the bar position relative to his feet before even reaching down. So the shoes don't help but the issue is more than just the shoes.
>thats my secret, I’m always hungry
>>75601873>>7560187119 seconds? HOLY SMOKES THAT WAS FAST
>>75601873I'm not though, as convenient as it would be an explanation. Or Prader-Willi, but I'm pretty confident my genes are normal.
>>75601330thank you!! I also got my USPA master total as well, so elite total is up next. So I guess I'm a master master? lolll anyway, kind of enjoying life after 40. not too bad of a division to compete in and you can still win open against the youngsters too
>>75601885that just happened
>>75601849so youre an autoregulate enjoyer
What other carbs, besides oats, can I eat together with protein powder?I'm tired of protein oatmeal, but most other carbs don't go well with sweet tasting powder.
>>75602206rice pudding
>>75602206Bulk shake:Protein powderPeanut butterOatsMilkGreek yogurtimo adding protein powder into foods sucks and makes the food taste bad. Just drink it
>>75601432Same answer you give your wife, and neither of us believe it
>>75602206unflavored whey in mashed potatoes
>tSquats up to 2 x 2 155, 3x2 @ 165. Bench up to 97.5 5 x 3. Pull-ups, curls, back extension.>f Good, Squats in particular felt great, 85% felt like 70%. PR coming soon.>eLeftover chicken curry, lentil stew and crusty bread, big Bolognese. Good day.
>>75602323>wife
>>75602326can I just cook rice and add unflavored whey to the water while it cooks...
>>75602395You don't want to denature the protein by cooking it. Just mix it in later, when the rice has cooled down a little
Call me lil brown zoomerito one more time and see what happens bitch.
>>75602406>You don't want to denature the protein by cooking it
>>75597920You're really strong, do you have any advice for female intermediate programming? I'm an early intermediate but my bench has been stuck at 55kg for a few months. I've tried smashing volume but I suspect that its just not heavy enough to make me stronger.
>>75601436Oink oink faggot
Mark Rippetoe told me to do 1 set of deadlift for 5 reps a week. I did 15 at varying ranges between 1-5 and did deadlift variations.
When I said that my friend started coaching me I meant this biohacker from a different continent, and when I said that he told me to eat I meant eating his super soldier serum. It's your own fault for making assumptions.
>>75602693You don’t know more than Rip
>>75598977I love this insane Serb but nobody should ever listen to a word he says.
This is actually the first gym I've ever gone to. Here I did my first deadlift. Feels good doing 300kg here! Upper back is haywire I get injured everyday omg. Crazy to think I did 500 squat yesterday, "f your soreness". #deadliftmotivation
>Roiddetoe>Starroids
>>75601281>>75602766
Frankroids
>>756027663.4 curling in the back
>>75602766I was raped by that man
>>75602318Based, this is my go to except I also throw in a banana
>>75602915youre a cartoon horse?
Norman khan is coming out again ladsMy Norman khan schedule has switched to night time it would seem
Hey anyone remember that’s annoying underage chink who used to post here? Guess he left, thankfully
>>75602657Honestly the best thing you can do to get stronger is focus on building bigger muscles. The more muscularity you have, the stronger you will be. Then obviously being on a program that trains you to use them. I know this sounds reductive but it's true. The way I did it was by doing a ton of volume - Westside Barbell Conjugate 4 days a week and bodybuilding accessories the other 3 days a week. I eat a lot of steak and carbs. I tend to go off programming on speed days and do my working sets at 80-90% of max. Females can handle volume better than men and also respond to it better. Plus those of us who are not on gear require a lot of volume to develop.
>>75603088Mommy
>>75603078Didn't you use his ban evasion as an excuse to ban him for a year/permanently? We're in need of a new thread by the way.
I cannot take any men who sumos seriously they could sumo 500kg and i still wouldnt respect them. Its like sucking dick or getting fucked in the ass if you do it once you lose all respect.
>>75603141>sumo>sucking dick>getting fucked in the assthis kills the blob
>>75603141
>>75603185>steroids>figure 8 straps>deadlift bar
>>75603091I shall adopt you as my gym son #5
>>75603276you forgot>rom same as shoe heightstill mirin tho
My powerlifting buddy/partner moves to a different city in two days. Who will spot me now?
>>75603335I got you bro>partnerFaggot
>>75603088>>75603091i use my wife's breast milk - Muscle Mommy Milk™ - in my shakes. u ever do that to urself?
>>75603276Yes this stuff is more cringe than roided boomers in multiply suits quarter squatting 1000lb. Aside from the meme bar and no rom, sumo is silly. The exercise makes a pure strength exercise into something that is more about hip flexibility and limb proportions.
>>75598150> how do I prevent my back from roundingLooks like in the vid that you pull 2nd and 3rd rep up mostly by extending fast with the knees and quads and then having your spinal erectors power through it.You'll need to either engage the hamstrings and glutes more beforehand or make them stronger. This will also allow you to lift more long term since the glutes contribute more in this position than quads.
>>75596862>>75596858>>75596872>A wild stag sports the head and antlers of a dead rival as it grazes in undergrowth in Betsukai, Hokkaido. (Keiko Kanasugi)>Photo/IllutrationPhoto/IllutrationBETSUKAI, Hokkaido--A wildlife photographer captured stunning shots of a wild stag sporting the decapitated head of a rival buck that got lodged in its antlers during a fight.>Images of the gory sight were taken Feb. 14 by Keiko Kanasugi, a nature photographer based in eastern Hokkaido, after she came across the animal grazing in undergrowth in the Notsuke Peninsula of this northern town.>A researcher in the ecology of Hokkaido sika deer--the species that inhabits these parts--said the two animals presumably butted heads during the autumn rutting season.>The researcher speculated that they were unable to separate because of their interlocking horns and that the rival eventually died.>As decay set in, the body rotted away but the head stayed on, and the survivor of the epic battle carried it through the winter, the researcher explained.For all you dumb faggots
>>75603141is getting rimmed still fine in your book?
>>75604180>>75604184MODS MODS MODS
>>75603185Yeah this is what I mean, just look how fucking gay he looks.
>>75603185>straps>meme ROMunironically sumo would make for a good strongman event
>>75603185>halfway to lockout before he's even finished pulling the slack
>>75602693Mark Rippetoe:>5x5 is SOOOO MUCH VOLUME! >VOLUME DAY WE'LL CALL IT!>IT'S SO INTENSE IT TAKES THE WHOLE WEEK TO RECOVER FROM ALL THIS VOLUME OMG 25 REPS
>>75604557Iirc clash on the coast this year had a deadlift medley where one of the diddlies was a sumo pull
>>75604557>>756047662023 my bad. They went real memey with a zercher, sumo, then conventional for reps
>>75597920Idc if you're 40 I will breed every hole of yours if you decide to leave your betacuck husband.
Thursday's Workout>Backwards Incline Treadmill 20 minutes, 10.5° incline, 2.5km/hr pace>Incline Bench 4@70kg, 4@75kg, 4@80kg, 5x4@75kg>Kettlebell Around-The-World 48@16kg, 48@20kg, 48@24kg>Wide-Overhand-Grip Pulldown 12@60kg, 12@70kg, 20@70kg>DB Reverse Fly 3x12@10kg>Crunch, 1 bent leg, hands under lower back, 20 reps per sideThe final rep of that 80kg incline bench set was the slowest grind I have ever completed. Doing crunches in the Stuart McGill style is quite surprising. I really feel it in a lower and deeper area of my core.
>>75603088Thanks for the advice. SS style compound only programming served me well as a beginner, but I'll try adding some bodybuilding now.
>developed a dependence on squatting in front of a mirrorWhen I don't, it feels +20lbs heavier than it is. Bar placement, groove and depth (usually deeper) is all off.I must seek redemption for becoming a shitter casul pleb, in every other lift I prefer to face away from the mirror. Owari da -100 neckbeard squatists cred
>>75604776Repeat after me:I don’t know more than Jim, but if I shut up and listen, I’ll know more than I do right now.
cut ends tomorrow and I've got a two day no-man's land this weekend should I take the weekend completely off or should I hit the smaller muscles (bis, tris, delts, abs) with some heavy isolations and volume?
>>75604557>unironically sumo would make for a good strongman eventYes, it needs to cone back to WSM
>>75604886What program are you doing exactly? One of Kneesovertoesguys programs?
>>75604931Do something like conjugate instead where you're doing accessory work after you finish your compounds. It should help a lot. Just doing compounds alone isn't going to be enough.
This thread sucks
>>75601497The point of doing those 1rm variations is because it trains the CNS to lift heavy without burning it out. If you don't understand it and think they do it for different adaptation you have brain damage. It is spelled out very plainly.
>>75596636Just because the person on the left has the veins of a roider I feel like that's natty achievable
>>75605439Boy do I have good news for you!THAT>>75603560NEW>>75603560NEW>>75603560
>>75605238I'm using BodBot to generate me a program that is highly flexible, interesting and well-rounded.I do the backwards walking because after doing it 1 time on a whim, it removed the small lingering knee pain I have had since an injury 7 years ago.I say small, but it would become excruciating if I was sitting somewhere where I couldn't extend my knee. Planes, cars, movie theatres etc. Shit, I accidentally posted outside this general with the tripcode on. Now I look like an asshole.
>>75605568>Shit, I accidentally posted outside this general with the tripcode on. Now I look like an asshole.that's ok bobby
Kill this
Ice it
Behind in the program. Going to combine two upper body days into one. The volume will please the Germans.
This thread ain't dead
It's time we kill it
kill
Kill
>>75605996>>75607757>>75607764>>75607910hope bob doesn't read this
Save this thread
>>75607965
>>75607986BASED
