>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>High Scoreshttps://pastebin.com/tMdLwJjZPrevious Thread: >>75690148
>>75697931You are bequeathed 5292 sq ft, what would you do with it?
>>75697938The shed is already divided into two equal halves. I'd keep the first half as is with room for the tractor, lawn care, vehicles, woodshop, tools, etc.
>>75697943But the back half will be outfitted with gym equipment.Wrestling mat with rope, peg board, and various calisthenics equipment.Cardio equipment.Full length turf for sled and agility work.Strongman implements.Finished off with your typical gym loadout of racks, benches, cables, full rack DBs, KBs, medicine balls, slam balls, and wall balls.When the weather is cooperating, double East side doors and one South side door open up to bring in that nice Midwest fresh air or allow easy access to move your routine outside.
>>75697931what did you use to draw this?
>>75698021https://www.roguefitness.com/zeus
>>75698120>https://www.roguefitness.com/zeusThat's pretty cool, I did wonder how you got all the rogue branded stuff in there but now it makes sense.
Does anyone have any experience with Alexander Bromley's Bullmastiff program? I really like the combination of AMRAP self-regulation, focusing on a single lift per day + some hypertrophy. I would like to finish 1/2/3/4.S/B/D/OHP: 135/82.5/170/65174cm@78kg
>>75698300Madcow untill 180/120/200 then conjugate
mak here things are going well !!!https://www.youtube.com/watch?v=YuCqLKMIe-squit weed for 2 weeks also did 2 weeks of semen retention now my meds are beign reduced which will make it easier to quit tabacco and coffee !!! ( has to do with dopamine )
>>75697931THREADLY, RELEVANT, and HIGH QUALITY REMINDER for you unlifting ANON CHODEs to post body/lifts and get a trip. Tripping is the only way anyone will believe anything you have to say about anything. And only if you demonstrate at least one of the following:>A squat in excess of both 2.5 times bodyweight AND 500 lbs>A deadlift in excess of both 2.5 time bodyweight AND 500 lbs>A bench press in excess of both 1.5 times bodyweight AND 350 lbs>A LMAO4PLAET or greater row from the ground>A Log "Press" of at least 240 lbs and 1.15 times bodyweight>A front squat equal to or greater than LMAO4PLAET and 1.75x bodyweight>A body that /fit/ won't roundly criticize (good fucking luck)If you can't manage at least one of these, shut the fuck up, go to the gym, and try harder
>>75698443Good morning saar
>>75698443OFFICIAL, AND CLEARLY ON-TOPIC, /PLG/ RULES (no bitching!):1.) Do not talk about cutting2.) Do NOT talk about cutting3.) An adult male is >190 lbs, and this is an 18+ board4.) LOLfedders get out5.) Every fed is a LOLfed6.) There are no real rules about lifting (except that s*mo is ghey), half-rep all you like7.) There are no real rules about judging either, enjoy your R E D L I G H T S8.) You must have vids to prove your lifts9.) POST LIFTS or GTFO – The choice is yours.10.) EAT MOAR – It is never enough11.) Your program is shit, no exceptions12.) Powerlifting is not a sport.13.) Pulling s*mo is an admission of fundamental weakness, ontological incompetence, and likely fatherlessness14.) FIGGY is not a fraud15.) FIGGY is not a felon16.) FIGGY IS NOT A JEW17.) Grow a beard18.) Phoneposters get The Rope.19.) Everyone stronger than you is on sterons. Everyone weaker than you isn’t trying hard enough.20.) Try harder21.) You must squat >2.67 times bodyweight AND have an unblemished boxing record to bully FIGGY
>>75698448UPDATED LIST OF PLG APPROVED ACRONYMs (Arcane CipheRs Of Never Yielding Masculinity). Post, but don't spam, in every thread.>GDE (Genetic Dead End)Exercise low-responder. High injury rate, no sports background, weak willed.>OGD (Obese Genetic Dud)A GDE that tried to cope by getting fat. Did not get stronger. Look at him and laugh.>SUMO (SUbhuman MOron)Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.>UFO (Under Fed Organism)Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.>VOLEM (Voluntary Evermediate)Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.>BONER (Bench Only No Effort Retard)Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.>LARPER - Lamely Accessorizing Retard, Performance Essentially RubbishWants to be a powerlifter without actually lifting or trying hard. Buys $800 in clothes and accessories to dress the part. Stuck at a 400 kg total. Widely loathed.>FAGIT (Freakishly Adept Genetically, Incredible Total)Strong from birth, never had to work for it. Still works at it, just to ULTRA MOG GDEs even harder. Hated by everyone, but they can't really do anything about it.>JANITOR (Just ANother Ineffectual Twig, Obviously Retarded)Complete assclown and permanent virgin.>TCHAD (Tries Consistently Hard All Day)The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.>TWIT (Third World Idjit Tard)Smelly unAmerican FOREIGNER who lifts in the futile hopes it will make him matter like AMERICANS matter
>>75698447REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
>>75698443>>75698448>>75698453>bro waited for the perfect timing when i went to take a shit to post his pastaImpressive
>>75697517So you didn't actually do the experiment and are assuming numbers to gauge how you'd feel. Classic. >>75697656>if he did, then that was incredibly dumb. >My interpretation was already not greatWho's the dumb one here, fatso? Your understanding of anything involving conditioning is wrong
Wake up plg. It's FEEDING TIME.
>>75698591What is that I see in the background? Is that a 370 DOTS powerlifter?
I think about Hobby. I will post about Hobby.
>wake up from your slumber>grab phone and browse 4chan>check /plg/>15 posts without a mention of Bobby I feel better now knowing that I need him in my life more than ever
>>75697931>>75697938>>75697943>>75697961honestly, all that extra garbage is just commercial gym slop for people who need distractions. if i had this setup, i’d keep it simple: squat, bench, deadlift. that’s it. no turf, no slam balls, no peg boards—just heavy iron and hard work like a real lifter. leave the calisthenics and 'functional fitness' nonsense to the weekend warriors. this is why people don’t make real progress anymore—too busy playing with toys instead of training like men.
>>75698321lol
>>75698655Good morning saar
>>75698300just bastardize TM/HML and yolo top sets plus volume at x2-3 frequency
>>75698765How many dozens of time have you read the Blue Book?
>>75697961Are you actually planing to build this? Be prepared to drop like 100K
>>75698595advanced powerlifter; over a decade of experience and has accumulated knowledge from reading every powerlifting book/routine in existence
>>75699010Get your money up lil bro.
>>75698765>i'm obesewe are aware
Yesterday I did 275 (85%) bench for 3x3. I originally meant to do 5 sets of 3 but my third set was a grind on the last rep => I knew I wasn’t going to be able to do a 4th set. I did 260 (80%) 3x5 last week easilyAm I fatigued or is my max inflated, two weeks ago I easily repped out 270 5x3
>>75699057It means you are gay and retarded.Remedy: Post about Bobby every day for at least a week.
>>75699075I’m a “look don’t touch” kinda guy. I merely observe the lolcow while other anons rile him up and trick him into sharing embarrassing personal anecdotes
>>75699104you WILL touch the Bobby
>>75699116the "fiancé" doesn't even touch the gelatinous blobFrank tho..
>>75699104No wonder your bench is regressing when you are mocking the father of linear body weight bench gains. You will eat 12 pizza snacks, Bobby post daily and meditate on the following; Bobby is the Sphere, but the Sphere is not Bobby.
>>75699010Planning? Yes.Do I want to move there? TBD
You can all laugh at blobby but facts are he does outbench yall
>>75699273my federation does not recognize his bench
>>75699246Did your life noticeably change after hitting your first $1 million? I’m sitting at $900k right now and getting close, but I’ve noticed my motivation slowing down a bit, almost like I’ve already hit the finish line. Does reaching that milestone really shift your mindset, or is it just another number? Interested to hear how others felt when they crossed it.
>>75699246This is why I want to come home, do my time, and go hard for the money in America. There's nothing better. I'm going to sleep in my car
>>75699273I would outbench me as well if I gained 40kg
Gonna take a 10 day rest from all sports.Then restart lifting with SS. Then move on to 5/3/1 once I can't SS over 3 reps. R8.
>>75699531Go straight to 5/3/1. It seems to be the new meme program around these parts, so you might as well join in on the phone.
>>75699246Get a line of ridiculously heavy kettlebells up to like 100kg and just swing them and jerk them and shit. Way more comfortable and fun than doing oly lifts.
>>756995355/3/1 is strength training on training wheels. You’re barely even touching 85% of your real max, and that’s only once a month, like it’s some kind of special occasion. The rest of the time, you’re cruising on low volume, low intensity, and then taking a deload week like you’ve earned it. This program’s practically designed for people who want to feel like they’re lifting without ever pushing their limits. It’s for guys who want to keep things easy and pretend they’re still ‘training hard.’Let’s face it—5/3/1 is the retirement plan of lifting programs.Post body if you think I’m wrong, but I’ll wait, because anyone who’s serious about real strength doesn’t bother with this half-measure routine.Full stop.
>>75699535I need to get to my actual maxes first. I haven't maxed out in a year.
>>75699542If you can handle 90% plus weekly without getting fried, then you're a beginner
>>75699544Use 85% of your all time best as your training max and just go for it.
5/3/1 FOREVER
>>75699552Depends on what you mean by that. Mike T often does @8 singles which are around 90-93% every week. Would you say he's a beginner?
>>75699542It literally has amraps every workout, starting with 75%RM first workout of first month. Amraps are literally the definition of pushing limits.
>anons start posting>bobby appears
>>75699552I was about to write a retort to your assertion, but it appears you have been Bobbied.
>>75699573>Arguing about a single set when there are numerous volume accumulation strategies that exist within the 5/3/1 framework to actually push yourself
If 5//3/1 is so great, why didn't it work for you, Blobbert?
>>75699590It has its problems (generally low frequency, usually low intensity, etc) but the morningstar template worked for me.
>>75699566>RPE 8Not a percentile. His proprioception is not so refined that he can make this determination.
>>75699607If it worked, why aren't you running it?
>>75699613Because I don't want to focus just on power cleans, ohp and squats.
>>75699621Power cleans? in 5/3/1?
>taking advice from thiscould not be me
>>75699628Yes. It's a template from Forever.
1st week of sheiko almost done
>>75699324>>75699402Well I'm a /fraud/ fortunate enough to be born into small generational wealth. However, my wife and I worked for our own needs. What was set aside for us we haven't had to touch. For example, college tuition funds that I didn't need thanks to scholarships is just being rerolled for my kids. Aggressive retirement funds will take care of us down the road. Mindset wise, I'm looking out for my grandkids. I'm not money hungry, but I am doing whatever's best to secure my lineage while prices skyrocket all around. I'm trying to look out for their future like those before me did on my behalf. My children don't get everything they want, but they will never fear empty plates or not having a roof over their heads.
>>75699611Okay, what about conjugate then? 1-3 RM on 2 movements a week. You gonna say the entirety of Westside are beginners?>Inb4 the westside beginner can bench 475 lbs pasta>>75699646Nice anon, loved the bench pyramid days
>>75699646>less intensity than 5/3/1Come home, wigger.
>>75699657>does a 3rm using a variation that lowers the absolute load considerably>takes a ton of drugs
>>756996075/3/1 is good because it's intensity cycling for dummies.Here:5/3/1 squat/bench/deadlift/any press including bench3x12 compound accessory for muscle group that failed on main lift (rdl, gm, dl, lowbar, highbar, front, lunges, ...)3x12 isolation accessory (leg curl, back extension, ...)done
>>75699662>Absolute load coping90%+ is 90%+. And what about natties that run conjugate?>>75699663The principles of it are decent for the most part. I think the templates with more than 1x lift frequency are best though.
I, for one, welcome the return of 2010 T-Nation posting.
>>75699672No, 90% is not 90%. A 90% deadlift is not the same as a 90% clean. Much less a power clean. Or a snatch. Absolute load matters.
>>75699676>Shifting goal postsNot saying that absolute load doesn't matter but frankly it's not relevant to the discussion. You said 90%+ weekly. Not 90%+ on comp style only. The movement rotation obviously helps with managing fatigue but it's still going very heavy every week.
>>75699552Oh, so you’re saying advanced lifters can’t handle heavy singles or high percentages on a regular basis? Hate to break it to you, but if you’re getting 'fried' from anything over 85%, maybe you’re the beginner. Managing intensity and volume is literally how advanced programming works.>>75699573Ah yes, the legendary 75% AMRAP—nothing screams ‘pushing limits’ like repping out your warm-up weights. Let’s be real, AMRAPs in 5/3/1 are just a way to convince people they’re working hard while staying miles away from actual intensity. ‘Pushing limits’ is handling heavy triples, doubles, or singles on a regular basis, not seeing how many reps you can squeeze out at 75% like you’re in a CrossFit box.
>>75699687>more pilpulI brought up intensity as a point of recovery. You are hanging on an irrelevant point.
>>75699542>Post body if you think I’m wrong, but I’ll wait, because anyone who’s serious about real strength doesn’t bother with this half-measure routine.
>>75699688feel free to post lifts for me
>>75699688
>>75699689>irrelevant pointI'm quoting you almost directly.>Jewish buzzwordsPottery
>>75699688Tbf the real intensity work is actually the joker sets, which you can do at any point. But that requires some knowledge of how your body feels. Also there are various challenges in the books if you want to try hard.
>>75699672I'm not maxing out on main lifts more than once a week. No point. By the point of starting 5/3/1, form should be dialed in. One could do 531 squat/5x10 dead I guess, that'll increase frequency to 2x week.
>>75699733I'm not suggesting having multiple amraps a week. But BBB is an okay option. I prefer 5x5 SSL and sometimes 5x10 FSL. I think the reason morningstar worked for me was because I had all three things mentioned during the week for all lifts except power cleans. And it's not about working on form but it is an objective fact that the more you practice a lift the better you will be in terms of execution and neural efficiency. Plus it allows you to spread volume throughout the week instead of destroying a given body part each session.
Let's compare two methods of training.5/3/1 uses a training max of 80-90% of true 1rm, depending on level of training advancement. Let's look at a 585 squatter, using a training max of 500 pounds.Adhering to a traditional 5/3/1 model, his first workout will be 325, 375, 425 for 5+. If he's feeling good, he can take another jump after that set and do it for the originally prescribed reps. Let's say 450x5. The plus set should end up around 10 reps. The 450x5 should be about a 3 RIR set, so "RPE 7." If he still feels up to it, he can do another joker set, which should be "RPE 8". In total, that's 3 sets of around 75-80% 1rm, performed to about RPE 7-8.Then, he has choices for backdown sets. Either FSL or SSL, for either 5x5 or one "widowmaker." Or 5x10 with 50%. Let's say he does 5x5 sets across for FSL.325x5375x5425x10450x5 Joker450x5 Joker325x5x5 FSLCompare this to the Texas Method. The same lifter is probably squatting 500x5, so their work sets would be doing 425x5x5, assuming 85% of ID. This is 25 reps at a weight that starts around RPE 5 and becomes closer to RPE 7, maybe 8 by the fifth set. 5/3/1 does 20 reps in this work range, with a higher average intensity due to the Joker sets. It is also autoregulated, so if the lifter is having a bad day, he doesn't have to grind out the Joker sets. He can cut it out after the plus set, or do threes for the joker sets instead.
>>75699133>Frank puts his Gomorrah in Blobby’s Sodom>dots go down and starts aggressively balding at the crownWizard powers are real
>>75699472>>75699296Cope blobby benches 4pl8 with 1 ball. If you cant bench more than him with 2 balls as an adult male stay humble.
>>75699775You don't have to have a set percentage for BBB work. There are also challenges templates where the BBB work goes as high as 70%. Jokers don't have to be only 5s either in your example. They can be 5, 3, or 1. And you can keep going up, you don't have to stop after the first weight increase. Yes I wrote this before seeing that you said you can do threes for Jokers too. As far as 5x5 FSL, that's more of a dynamic effort approach. SSL is more appropriate for a 5x5 if you want to accumulate volume.
>>75699799>Jokers don't have to be only 5s either"or do threes for the joker sets instead.">You don't have to have a set percentage for BBB work"Then, he has choices for backdown sets">Yes I wrote this before seeing that you said you can do threes for Jokers tooI accept your concession.
>>75699542This post unironically convinced me Wendler is a grifter. He didn't even do his program.
>advocates 5/3/1 forever>doesn't do it forever
>>75699835He has done it, he just didn't do it to get as strong as he did. The whole point of 5/3/1 at its conception is to get away from powerlifting training and to just work on being a well rounded athlete.
>>75699835see>>75699775You are:Having sex ( )Loving life ( )Trying hard ( )Assmad (X)Seething (X)Red face (X)
>>75699542>low volume>low intensity (85-90% of real max lol)>deloading every 4 weeks is…LE GOODWorst of all:>low frequencyDo candito 6 week instead. It’s 5/3/1 but actually challenging.
>>75699856>didn't read the book1. you can add as many joker sets as you can handle2. see above3. that's not a part of the program4. Ed Coan, Kirk K, and countless others did 1x a week. Feel free to add another session, this is also outlined in the book.5. Candito is a race mixer, has worse all time PRs than Jim, and does not build athletes.Any other questions? Office hours are posted in the syllabus.
>>75699883so do 5/3/1, but don't actually do 5/3/1?
>>75699894Do the program as outlined in the book, not as summated in TikTok panels, my brown zoomerito friend.
>There's no volume!Here's five options to add volume.>There's no intensity!Here's three ways to increase intensity.>There's no frequency!You're welcome to do more.>There's no accessories!You choose your assistance work.See the problem?
>>75699883Ed Coan and Kirk K don't count because they lifted in gear sometimes.
AAAAAAAAAAAAAFAILED 220 AGAINtime to fucking kys i have no idea what to do now.
>>75699912>>75699775
>>75699913Im not doing 5/3/1
>>75699921Yeah, actually you will be.
>>75699912Bench? What program?
>>75699898got itwhat's a TikTok panel?
>>75699905I understand now. Do your own program, but say it's 5/3/1 and give credit to JimBob.
>>75699933>follow the advice given by a successful lifter in his book
>>75699883He broke you.>>75699894kek
>YouBlindly follow an e-book program written by an 80 IQ, blue-collar ex-football player who thinks "science" is a dirty word.>MeDesign and refine my own programs, tailored to my actual needs and goals.See the difference, champ? That’s why you’re stuck spinning your wheels, and I’m actually making progress. Stay mad, fattie.
>>75699929haha i wish Deadlift 220x5 i do 1x5 instead of de and add 5kg per week. Its 2nd time i hit 215 and then fail 220 next week.
>youdon't lift nor posted a timestamp >fattieslifts and posts timestamp we are officially done here
>>75699968You're talking pounds? Bro what are you doing do a NLP
>>75699973>add 5kg per weekBro...
>>75699973>add 5kg>You're talking pounds?
>>75699977Oh I'm retarded kek. Wait, are you doing Conjugate or TM?
>>75699980Conjugate
>>75699986Wtf youre me?
>>75699982>>75699986Ooh boy we got a larper fun posting now. Why did you decide to implement maximal 5s instead of DE work?
>>75699944>i, jimothy, advise 5/3/1>i, jimothy, admit this doesn't work>i, jimothy, behoove you to do literally anything and everything elseah ha, success. that will be $77. thank you
>>75699993Because it worked lol, i started doing 1x5 at like 180 then kept adding weight and decided to see how far i can go. If its simple and it works why change it. Tbf i'll just go for 250 next week and we'll see what happens. Then i'll decide if i just do DE from next cycle. Im also still cutting to like ~75 at ~79 now.
>>75699993>terminally online>can't recognize "QUICK GIVE ME A MEME LIFT" anon
>>75700020>terminally onlinemaybe you should start lifting and find other hobbies since you reply to Bobby so much
>>75700020>QUICK GIVE ME A MEME LIFT" anonIm that obvious?
>>75700006I have access to the Library of Robert, so I don't pay for lifting literature. It seems you are struggling financially, so I would suggest taking the LSAT.As for the Conjugate clown that can't manage a 500x5 deadlift, I suggest humbling yourself and beginning 531.Thanks.
>>75699980>Oh I'm retardedFinally some self awareness
>>75700020I don't memorize everything about every poster ever. It's enough for me to keep track of the intricacies of my own training, fuck memorizing someone else's.>>75700073No you don't unless you downloaded a copy before I took it down. There are only 5 people with access including myself.
This kills the blob.
>iFunnyhello ranjeet
>>75700086Speaking of intricacies of your training. How much weight have you lost during this current cut? You have been stepping on the scale... right?
>>75700086>unless you downloaded itSee what happened?
I will not do 5/3/1 that shit doesnt work lmao.
>>75700088>buy peds, food, equipment/membership>borrow a spotter>inherit money to buy peds, food, equipment/membership>steal gains
Meditate on the following: Jim has a 600 dots, I do not.
>>75700130>inherit genes
>>75700132>I do notwe know you don't
>>75700141Who here does?
>>75700132now post raw lifts
>>75700151now post equipped lifts
>>75700137
https://www.reddit.com/r/531Discussion/
>>75700132>>75700151forgot, post raw tested* lifts
>>75700160https://www.reddit.com/r/rockhounds/
>>75700166kek
Incel program.
>>75700160>top post is a guy doing 315x9How many people we got here doing that? One?
>>75700173Dozens. Thanks for the self-report though lil bro lol.
>>75700173>bobby>figgy>smiggy>9 probably some more but those are off top of my head.
>>75700180>bobbyno>figgyno>smiggymaybe? probably not.>frankone.
>>75700173>>75700180+scars+J
>>75700185I did 325x9 paused, don't see why I couldn't do 315x9 tng. And if I can do it then smiggy definitely can.https://youtu.be/74GSXRxvkgQ?si=SdZ0HK-sFuConKSv
>>75700193>8 months ago
>>75700169>11 hours/day of sleep>food 5 meals/day>no sexso bobby has been doing 5/3/1 forever
>>75700173>>75700180>>75700191+3.4+simon
>sleep 4 hours a day>eat once a day>have sexYeah i'll stick with conjugate
>>75700185>probably not.rude
>>75700185retard sis anyone who can bench 405 can do 315x9 thats literally warm up weight.
>>75700199>No sex???
>>75700215He meant with a woman.
>>75700218Yes. I have sex with a woman (female).
>>75700222>with a woman (female)>needing amplifying informationshiggyalsono video, no dideo
>>75700236>Anon wants to see me nakedOh you!
I've never had good experiences with 5/3/1. (Twice)
>>75700246Show us the workout log.
>>75700185>>75700180>>75700173Best is only 7 :(
>anon wants to see bobby naked and then his log????
>>75700257you still use that belt or has sbd taken over your life?
>>75700257>i'm not the only one that can't press their bodyweightgood. i was worried
>>75700258>bobby is acknowledging anonposting
>>75700272He's done 420 at like 396 I think
>>75700272sprayed him.
>>75700251Go check your mum's chest, bitch.
>>75700291mad? Try a 72 hour fast
>>75700277>I don't memorize everything about every poster ever.
Honestly, I hate to be doing this, Bobby. It's fucked up, but I will be randomly posting pictures of scales from now on. The only way to not trigger panic attacks will be by avoiding this thread entirely. Now begone.
>>75700306bobbied him
I,for one, would rather take advice from Bobby than from wendler. Simple as.
>>75700325>one is fat weak equipped roidcel>one fights against cruelty of the universe with 1 ball
>>75700266not really. i use different tightnesses for squat and deadlift, and used to bring two belts. its cut my bag down to one belt, which is nice. it was free, its 300 after tax.
>>75700291kek
>>75700334even animal cruelty?
>>756996932.8/2.2/3.4
>>75700439Wasnt it 3.5?
>>75700458Gained some weight but it will be soon.
back in my early lifting days, I made the mistake of running 5/3/1 because everyone on the internet swore it was the holy grail of strength training. I thought it would be the key to leveling up, but honestly, it felt like I was wasting my time from day one.For the first three weeks, I was basically doing glorified warm-ups. Nothing over 75% felt remotely challenging, and by the time I got to the ONE 'heavy' day of the month—barely touching 85%—it felt like getting hit by a truck. My body wasn’t ready because it had been coasting on easy weights and low volume. But hey, it’s okay, because I get a whole deload week to recover from my one 'hard' set of the month, right? Absolute joke.Then there were the AMRAPs. At first, I thought they’d save the program, but nope. I ended up chasing stupidly high reps at 70-75%, and of course, my form broke down during a 13-rep deadlift set. Tweaked my back, missed two weeks of training, and when I came back, my squat was weaker than when I started the program. Meanwhile, my deadlift plateaued at 365 lbs for TWO MONTHS because adding 5 lbs a month is slower than watching paint dry.Honestly, the program isn’t even bad—it’s just not for people like me. Maybe if I were brown and weighed 145 lbs, I could actually get something out of it. But for anyone who’s serious about lifting heavy and building real strength, 5/3/1 is just a waste of time. Never again.
The writing this season has improved
Didn't read any of your retarded arguments, still doing 5/3/1, lmaoing at that one nigger thinking he trolling someone
>>75699542zoomers love 5/3/1 because it lets them punch their 1RMs into a spreadsheet, follow some colorful percentages, and pretend they’re ‘training hard’ without actually doing the work. it’s the ultimate participation trophy program
>>75700807The people who love participation trophies are millennials. Xers seethed at participation trophies and didn’t give them to their kids
Glad to know you are still here reading each 'retarded argument' and instant-replying. Stay here for my entertainment.
>no one is posting /hg/ dream layouts
>>75700845post lifts instead my fellow dyel
>>75700845>a dark candle lit room>a quaint altar to Bobby>no gym equipment because we don't lift
>inform the thread of every ounce of progress you make>but refuse to share the awesome results of a month long totally real cutPeculiar for sure.
I'm going to spend my Friday night granding papers while my rival has sex with his fiance.
>>75700911bobby and frank are engaged?!?!best /plg/ successful relationship since globlinx and faggy
>>75700504>didn't do the joker sets>deloaded every wave>did an amrap rather than leaving a couple reps>365 deadlift LMAOYou, my friend, are the little brown zoomerito. 5/3/1 is for big dogs who can't handle 95% 1rm weekly.
If you're impressionable enough to fall for 5/3/1, at least do the real version.
>>75701131This is nothing but junk volume. A well programmed 5/3/1, including joker sets is better.
>>75700911Id rather be an incel than have sex with that slob the blob fucks
>>75701181Good. You will be.
>>75701186>will beAnon...
44 seconds is the time to beat this thread boys. Which powerpig is it that is startled?
>>75701181>>75701186DudeWiped him.
Imagine being Pony. Imagine dreaming of setting tested junior world records. Imagine trying to become a fitness influencer. And then on the high of the first steps towards those goals you make a massive mistake. You become a fake natty, smugly taunt a schizo, and tell him to check the receipts. And he did. And now every step along the way relevant people will receive emails notifying them of your history, all neatly documented, archived, and translated into relevant languages with the power of ChatGPT. They'll find out about things such as your relationship with your openly roiding coach and your retarded programming. No longer will it be viable to just end a cycle before setting a tested total, since everyone will be skeptical and on high alert. And why? All because of some stupid youthful indiscretion and plain old poor luck. Talk about a bummer.
>>75699542
joker sets are made up, aren't they
>>75701340Made up by /plg/? No. They were first mentioned in Beyond 5/3/1
>>75701340everything is made up
>>75701340You never read the book, did you? You just saw the base template, ran it a couple times because an Alan Thrall video said to, and then stopped when he stopped.
>>75701340>joker setsThe bald manlet particle readings are off the charts!
>>75701461Lemme get a large supreme, a 2 liter of diet coke, and some bread sticks. No, I won't be tipping. Yes, you'd better hurry.
>>75701467Figgy is NEETing right now
>>757014 + (6*5) >he didnt read Jim Wendler’s self-help manifesto for deload enthusiasts
Just finished week 1 of smolov jr bench it's cool my tris have gained a lot of size
Okay wow yes this is a nice consistent Norman khanSmelly yes but at least it’s not the super wet greasy kind that I’ve been plagued with where I have to use half a roll of toilet paper Who knew pizza had the perfect macros
can someone tell the guy who runs garage strength to stop talking with his hands?
>>75701569you should get a bidet
Assuming an 85% training max, which would be suitable for an advanced trainee, the first week, which calls for 85%x5 comes out to around 73%. Joker sets call for a 5% increase, and can be stacked. If you're feeling great, and opt to perform two joker sets, this would be 78% and 83%. an 83% set of five is about RPE 8.5 fresh--assuming the same rep range--closer to a 9.5 after the rest of the session.In Week Two, you can simply add 5% to the above numbers. This means that the joker sets would be 83% and 88%. An 88% triple is not a deload by any means. In fact, performing multiple joker sets with a Second Set Last 5x5 would arguably be too much for one session. As we can see, Wendler did not author a deload program.
>>75701605smiggy should start pulling beltless (9s pulling beltless in his new posts)
>>75701718I've pulled beltless before. I'm just not convinced it's what I need to be working on specifically right now.
>>75701535kek
>>75698429Legit happy for you dude
>>75701535>757014 + (6*5)>757044That post is years ago anon
The Joker had a long day today, he had to call some audibles. Instead of deadlifts, The Joker squatted today. The Joker's been dealing with some nagging groin pain from his last peaking cycle, which resulted in PRs. Everything was hurting him today, didn't sleep well, and was on his feet a lot. Here's how the lift went.325x5375x5425x8The back angle flattened a bit on the 8th rep, and everything was already hurting so The Joker stopped it there. Opted for the "not doing jack shit" variant. No jokers or backdowns today.
>>75702055sounds like the joker needs a good night's sleep
>>75701285>And now every step along the way relevant people will receive emails notifying them of your history, all neatly documented, archived, and translated into relevant languages with the power of ChatGPT.Please post an example.
180kg BTN PB>icelad'd myself with 4pl8it's over
>>75702150nice lift
>>75702150
>>75702150i thought you had jerk blocks and had literally zero reason to use this set uplooking foward to the meme videos 2 years after this post
>>75702150nice lift, why not use your jerk blocks dummy
>posted elbow death>immediately disappearedhe kill, like la
>>75702150holy shit did he die
For some reason he deleted his 3x210 squat overnight. This one looks pretty weak. Fatigue catching up? Anyways, super soldier serum turned his hair fitfluencer blonde again.
>>75702415nobody gives a fuck you obsessed homo
>>75702423You always respond within 5 minutes, so clearly you do. I care too. The entire cluster of Shaman-like personalities cares. Hell, I expect that most tripfriends care about frauding lifters in tested feds - they just can't call him out on it, because they don't want negative posts associated to them.And when you think about it, I am posting lifts and progress updates. What about you?
>>75702415He's too young to be requiring so much equipment just chill out and live your life a bit pony, there's plenty of time to be a broken down powerlifter
>>75702423I do
>>75702423*raises paw*I care.
>tKUCGSBP: 170x3, 220x2, 240, 245, 230x3, 220x5, 227.5x2, 200 x7 x5, 205 x2lat pulldow: 8x8wide guillotine press on smith at very slight incline: 2pl8 4x8, 3pl8 2x10>flegs up pressing sucks
>>75702423I care. You would fail my class for not caring.
>Olivia Reeves>Oly lifter>Casually squats 3x bw high bar atg beltless and sleeveless>Better than powerlifting world records>She does this as an ACCESSORY liftWhen will you powerfats learn?
>>75702650you can just say weightlifteryou can just say squat
>>75701131Who is Wolfy?
So jimcel is back?
>>75702663Technically true. Unfortunately, the powerfats need it spelled out for them.
>>75701467>>75701491Yah the Jet's location closed again, now FIGGY is jumping through hoops to get his tax money back from FRANKLIN via unemployment
>>75703467Should've made better pizza
>>75701467Also if you ever call in to a Jet's asking for "a Supreme" causing the phone geek to ask whether you mean a Eugene Supreme (Sausage, banana betters, onions, green peppers) or a Jet 10 (the "everything pizza" most people use "supreme" to refer to), FIGGY will hunt you down and buttraep you, no homo
>>75698765>needing a bench>not only a rack and platform
>>75703479>banana bettersPEPPERS banana PEPPERS
>>75703475How would that have gotten FIGGY his tax money back from FRANKLIN the Bureaucrat?
>>75702663Don't spoonfeed newfags.
bros i think i havent been training hard enough and that might be the reason ive been stalling for years. Which program should i run? 180cm 90kg 21 cm penis no squat plug about 8-9 years lifting220/140/230 (kg)
>>75700173315 on squat or deadlift is easy af; i think i could do 7 or 8 on bench before the injury
>>75702150why don't you just drop the barbell
>>75703639531
>>75703686>>75703639nvm ill answer myself: ill do super squats
>>75703686I will not do 5/3/1 that shit doesnt work lmao.
>>75703708Did you do the joker sets?What volume model did you use?
>>75699542The program is too easy. Basically for middle aged volumelets who didn't play sports during their youth so they're playing catch up.>b-but you gotta do t-the dragon fire setsNah chill volumelet lol.
>sprain my ankle badly earlier this week>not lifted until todayIt felt weird not doing a squat and/or DL variation. But it did feel very nice to just go bench heavy, press heavy then do upper bodybuilding.I am thinking 2025 is the year of the BONER. On what used to be lower day, I'll now instead do RPE11 weighted chins then mail in some RDLs and leg extensions lmao
was BD just another character
>6I didn't do the program.It didn't work for me.I will seethe about this on 4channel.org
>>75704229>4channel.orghow new?
>>75699542Sheiko doesn't go above 85% either
>>75701744wow are you lifting in a skyscraper
>>75704397>skyscraperFlyover state,or?
>>75704397what? no. It's a one-story strip mall in the middle of a corn field
>>75704632you got baitedit happens
>>75704632It's got glass walls and stuff it's definitely a skyscraper
Put too much lemon in my rum tea wtf
>>75704640I like discussing strength training with my online friends >>75704641I guess it depends on where you think the sky starts
>>75704657True. Wasn't baiting. There's a ton of snow outside and we used to sit in snowy park and drink beers but of course now everyone moved to different cities but you seem like you maybe would've joined me.
>>75704678sounds comfy. There's like 8 inches of snow outside today
>>75704657>>>75704680i bet there's 8 inches inside too
>>75697938Invest at watch it grow by over 500 sqft per year at 10%https://www.youtube.com/watch?v=Gjrh-vbgmYE
>>75699656So you won't ever let them outside? Cruel.https://www.youtube.com/watch?v=Gjrh-vbgmYE
>trainingDefinitely gonna lift at home on Saturdays, band set up is much better there. Just got impatient and wanted to lift early.https://youtube.com/shorts/fpj2uX-5swk?si=NVnT4VqCKmIUlmYk
>>75704739Awesome. How about topping that off with a >weigh-in
>>75704785>Doesn't understand that throwing a constant tantrum won't get him what he wants
Why are you guys so fat
>>75704793Bobby, I know that you will never lose or post weight. My only intention is making you feel even worse about yourself by constantly reminding you of yet another failed cut. I like it when you're miserable.
>>75704807I have posted weight in the past. Even on stream. You're just shitting yourself and embarrassing yourself for no reason.
>>75704816Yeah, and you haven't posted weight ever since you began a new "cut" a month ago. Why? Because you're a nasty little obese fellow with zero accountability. You've been too scared of the scale, because it reminds you of how much of a failure you are.You will not be able to post progress or argue about stupid shit here without taking a hit to your confidence for the foreseeable future.
>>75704807odd how you've never posted lifts and or body yet beg for other men to. no kink shaming here bud
>>75704826>I let the actions of a morbidly obese Jew I don't even know irl dictate my own actionsThis isn't the own you think it is. And I can lose weight without posting it here. No reason that I absolutely have to.
I will always obsess over Bobby and pony and always will
>missed the jerk after cleaning 170kg
>>75704834>This isn't the own you think it is.Frankly it's kind of disturbing, isn't it? You're a creature so disgusting that your mere existence upsets multiple people this badly. All these stupid lolcows, yet you stand out among them. >And I can lose weight without posting it here. No reason that I absolutely have to.You post every single bit of progress and any happening in your life. If you lost weight you'd post about it. You haven't lost weight. You probably haven't even stepped on a scale.
>>75704847>Thinks I post every little thing that happens to meThat's where you're wrong. You only know what I want you to know. Nothing more.
>>75704847ahem. welcome to goblinx general
>>75704857>You only know what I want you to know. Nothing more.Yes, and you'd want us to know that you lost weight. Hence your multiple posts about cutting over the last month. Bobby, you're too stupid to play the mastermind persona. You're too dumb and too easy to read. Please withdraw from this game and just continue eating whatever you were eating.
>>75704874Except you've not accounted for one thing. You spamming me repeatedly for weigh in numbers. That makes me not want to post anything to do with them simply because you want them so badly.
can you guys keep your mentally ill buttergolems contained to this general? thanks.
>>75704885only if you post lifts
>>75704882Bobby... I just told you that you're too dumb for this game. I only started asking for weigh -ins a few days ago when you were a month into your cut.
>>75704889this is a fitness board, not a powerlifting board. most people on this board care about far more than your three lifts, and when we do we don't want to sacrifice health for numbers. you probably wouldn't be impressed with my pullups. not worth posting them here. this is a containment thread for the obeasts at the zoo, and i will not post any of my calisthenics here. you stay here, and i won't come here. show your face elsewhere and i will call you the sloppy animals you are.
>>75704894And it's only been not even 11 days into my cut, there's nothing worth posting right now because the amount of fat compared to water lost is frankly minimal. I wanted to lose weight prior to then but I did not commit until the beginning of this month, because once again, you only know what I tell you. Sounds like you're the one that's too stupid for this game.
>>75704910now this is what i call a dyel volume 29
>>75704912>you're wrong about me failing my cut I only didn't want to cut and wasn't cutting!!Thank you for admitting it to the thread, Bobby.
>>75704910nobody in /fit/ that doesn't also post in /plg/ lifts weights
>>75704922Exactly, can't fail a cut if you never actually tried in the first place. Use your brain obsessed anon
Bobby is now claiming he never tried to cut?Someone have the receipts or do I need to call the archivist?
>>75703070chat is this real
>>75704955I'm talking for the beginning time frame you think I started cutting again. Do you have brain damage? Like seriously.
This guy has only been failing every single cut for, like, what? The last decade? Can't we be supportive of our fellow pelogians and just believe him?
Can't do it.
>>75699883You're getting mad at copypasta that is older than the hair on your nuts lil brown zoomer.
why are people still pretending equipped untested lifting 20 years ago still matters?
>>75705077And here you are responding to me.Meditate on the following: I am an old dog; the old dog is not me.
>>75705090Why, exactly, does any lifting matter?
>>75705108Why do you matter?
>50kg x 6 strict behind the head lying triceps extention>120kg bench, 80kg pressam I right in that these are retarded ratios and I should focus accessories towards chest and delts? lockout on both bench and OHP is super fast if I get past the sticking points (10" off chest and around forehead)
>>75704910>you probably wouldn't be impressed with my pullupsbecause im better than you
>>75697931>>75697938>>75697943>>75697961WOW! Imagine being a europoor and not having overhead doors for some reason
>>75706135based retard americunt
>>75698443imagine posting the same shit for a decade
