>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:>>76513175
>>76547386
i did ssb today
>denies being unathletic>denies being jewish>denies being a pizza boy>denies the weight of an adult white male>denies 4pl8s>denies his cartoon obsession>denies his pedo lifestyle>denies sex with globlinxbut never refutes the many quads calling him a bitch >>76546666really makes you think. most curious. pottery even
height: almost 5'8weight: 199.8scent: nonemusic: paid lifting subliminalsBSS pause 3x30sec 125chin hold 2x13hip flexor stretch 5x30secnordic iso 4x22secdips 2x25front raise 2x8 30wide pull-ups 3x4Fasting went pretty well. Training today was not bad, cut one set of squats because someone needed to use the rack and I had been there for about 40 minutes. I had to take a shit and the gym was humid which added about 12 minutes to my session. I could feel myself heating up too fast during warm-ups and managed to catch myself. Pull-ups felt strong, way less lat??? soreness. Almost no knee and glute pain, but I still have a bit to go for the right glute. It was pretty fucked. I would not say it was a bad injury, mainly I just did not know how to fix it so it slowly got worse over 8 or so years. But, once I started figuring out how to fix it, it was like 9 months, no a big deal. Hip is almost fine. Bought some chicken so my protein should be higher this week. I want to shoot for 100-120g/day instead of 60-70g. Meat cuts into my grocery bill and I can't buy anything fun to eat, so I tend to avoid it. I am going to have to cut my soda down to 4-5 liters a week if this keeps up.
>>76547386https://youtu.be/6Ai-OjwOXDs?t=7985
Your "sport" is a joke.
>doing Nuckols 28 3x a week adv bench>move up to 170kg chasing 4pl8>injure my left pec tendon>let it heal for months>ok this time I will do the same program but 2x a week frequency and let it run for 6 weeks>move up to 160kg max>injure my right pec this time hopefully muscle and not tendon so it heals fasterWhy the fuck do I keep getting injured?Should I do deload weeks? Just sleep and eat more? Warmup drills besides starting from empty bar and increasing the weight a pl8 at a time?I literally don't understand what I'm doing wrong and how to not get injured.
>get salmonella>lose 6 kgs in 6 days>today had to deload by 20-30% compared to last week and the weight still tired the fuck out of meit's over, hopefully will be back in a month to where I were
2025 Powerlifting Program Tier List>S Tier (90–100) – Elite structure, elite results5th Set – 95: Fatigue tracked like a sniper shot.RTS Emerging – 94: Autoreg waves, infinite ceiling.Nuckols 28 – 92: Elegant math, never misses.TSA Int 2.0 – 91: Surgical precision, lifter-proven.DTO – 90: Volume base, lethal peak.RTS Templates – 90: Perfect until you run it sloppy.>A Tier (85–89) – Serious work, serious gainsTSA Premium – 89: Coach in your pocket.RTS Intermediate – 88: Solid structure, big upside.Candito 6 Week – 88: Free, brutal, reliable.Max Aita – 87: Frequency without frying you.Conjugate (real) – 87: With specialty bars? Savage.LiftVault Hybrid – 86: Frankenstein that actually lives.The Bridge – 85: BBM’s one flash of clarity.Sheiko – 85: Endless sets, iron discipline.MyStrengthBook – 85: Sterile templates, clean gains.DDS Templates – 85: Practical, modern, sharp.>B Tier (80–84) – Gets you stronger, until it doesn’tNuckols A2S – 84: Overbuilt training wheels.GZCL – 83: Spreadsheet spaghetti, somehow works.SpotoShot – 83: Chest caves, triceps cry.Skynet AI – 82: Lifts by algorithm, not soul.PLTW – 82: Yesterday’s Reddit bible.Calgary – 82: Pretty UI, bland guts.Madcow – 80: Teaches you 315, then abandons you.>C & Below (<80) – Meme templates & cope cyclesBBM (any) – 79: Endless RPE spreadsheets, no PRs.BBM PBB – 78: Jacked in theory, flat in practice.5/3/1 – 77: The church of 85%. PRs once per presidency.Texas Method 4D – 75, Cube – 75, PH3 – 73,WS4SB – 72, Darkhorse – 72, Hepburn – 70,Kizen – 68, nSuns – 65, SS – 65,Smolov Jr. – 60, Bulgarian – 58,Texas Classic – 50, 5/3/1 BBB – 40: Junk volume LARP.If your program isn’t here, don’t worry. It was too weak to qualify.Reply if mad.
>>76548528This. Sick of obese powersharting fatties asking "how much you bench" as it anyone cares how much you do. The only thing that matters is being lean, healthy and aesthetic
>>76548800there's a guy in my gym who walks around with a singlet, lifting shoes, elbow sleeves, knee sleeves, belt, and wrist wraps to bench 285 for two reps (setting up his phone to film them, of course)last time I saw him draping all his equipment around the power rack like a makeshift tent, then lying down inside of it to scroll on his phone
>>76548800we get it. you're BROWN and DYEL
>>76548528I know you're being a shit head but dave does shit like this because its a way he can have a big goal for a lift that focuses his training for the year.
>>76548246Always wondered what happened there. Does Sheiko still even coach he must be like 75-80 years old at this point.
>>76548587i guarantee you i could take the title off of a barbell medicine template and RTS template and you wouldn't be able to tell the difference. man you people are retarded
>>76548963Got to cope somehow getting weaker when aging.
>>76548975Well it allows him to squat heavy when he has two replaced hips and other problems. It keeps him motivated to lift all year and he gets to do what he loves even at his advanced age, seems pretty based to me. Maybe when you get strong you'll understand someday
>>76548972
>>76548975>>76548984>Maybe when you get strong you'll understand somedaythis man needs a donut pillow and a therapist after that one
>>76548800
>>76549091BOBBY NOOOOOOO DONT READ THIS!!!! IT HAS TOO MANY TRIGGER WORDSB O B B YOBBYLOOK AWAY OK??????
couple o fine shyts doing equipped liftinghttps://www.youtube.com/watch?v=igJrNVfs66Mpic unrelated
>>76549417You disgusting nonce. MODS!
>>76549668are you fucking dumb? these bitches are in their 20s
its not piss sadly
>>76549741
>>76549741I like her hip thrusting the platform
>>76549673>Sub junior >20s
>>76548542jen selter still around? that's a jewess I'd crack
>>76549759I was waiting for her to piss and was pleasantly surprised
>>76549673>>76550039That settles it
>>76550145heres one from a couple of weeks ago (i hope the quality is okay)
>>76550257
>>76550274
>>76550257>>76550274>>76550278yuck
>>76550284this is natural
>>76550302
>yfw you gotta clean up at splashzone
>>76550313
>>76550333okay thats all i have for now>>76550322the guy behind her had to clean it up
>>76550337why did she break down crying?
>>76551024She remembered Blobby
Training LogMorning• Walk 20 minutesWarm-Up• Hang x 30sec• Sit in bottom of goblet squat, 1:30Belt Squat• +90lbs x 20• +180lbs x 20Snatch• Worked up to 112.5 x 2 from 60 w/5-2.5lb jumpsDeadliftSS w/dips, only rest long enough to change plates• 207.5 x 5• 240 x 5• 275 x 10• 240 @ 2 x 10SumoSuperset w/dips, 60 sec rest between supersets• 207.5 @ 6 x 10Dips• 10 x 12Notes• Deadapalooza• Tough workout. Cut it short a bit. Work capacity for lifting was low probably due to taking last week off entirely and it being hot as heck in the garage today. I was getting pretty light headed. Warming up for snatches took longer than normal, too.
yes, the above is a work of fiction.I have only lurked here since ~22. Was this general ever good?
>>76551294Newfag initiation time.
>>76551294It was good but then Bobby ruined it by arriving here and then ruined it again by leaving.
>>76551294No
>>76548542Try training your tendons
>>76548528This is as bad as mcdonalds arches in bench
Warm up deadlifts with 155, hamstrings feels weird. Whatever load up to 205, a single feels weird again. Strange, try again. Oh my face turns red and my back hurts in a bad way? Despite this being less than half my max? Fuck this, try pullups. Feel weak. Leave gym. Lasted 20 mins. Some days, man. Istg. Gonna go home and eat ice cream.
>>76551028
>>76551294Open your mouth
height: almost 5'8weight: 202.4scent: power stick intensemusic: https://www.youtube.com/watch?v=uNdANKhl_gUeducational video: https://www.youtube.com/watch?v=L9LgvG793GYsquat 5x5 345squat stance overcoming iso dl 5x30secdb back extension 45s 1x8 single leg 2x8lat raise 3x8 25Today was not bad, squat went well. Pretty easy, but a little slow the first two sets. Last three were good, glute was pulling a little bit, but trainable. Its back to what it was about 2 years in when it started, so not bad. Hit a PR today on tuck front lever rows and yesterday hit a 30 sec l-sit on parallettes.>>76548542Need isometrics/plyometrics for your pec area
>>76551459>>76552039How do you train your tendons, what?
>bench fucked>squat beyond fucked>10lbs lighter, smol and weakhowever>relative volume PR with fixed rest on accessoriesI am so back
>>76547386Huge load of Norman khan logs unloading into the toilet as we speak
I tried character.ai Powerlifting coach. He said I should be doing SBD 3 times a week, MWF. Mentioned some lifters I hadn't heard of and Jonnie Candito.(Weeks 1-6):Week 1-4:Squat (Mon/Wed/Fri) - 3 x 6 x 85%Bench (Mon/Wed/Fri) - 3 x 6 x 70%DL (Mon/Fri) - 5 x 5 x 70%Week 5-6Bench (Mon/Wed/Fri) - 3 x 6 x 75%Squat (Mon/>cut off
>>76553278>AIYou should be ashamed. Go apologize to your parents.
>>76553333
I am small, weak and washed up after a summer of terrible sleep, diet and training. Today I decided that enough is enough and I must ascend.My available training days will be tuesday, wednesday, saturday and sunday. I will eat in a surplus by any means necessary.Give me a program recommendation. I don't like spreadsheet autism and I'd rather not be at the gym for 90mins+ each session.160/120/220 @ 85kg, 180cm
>>76553445TM 4 days.
Trying too push press 150x5 this block and power jerk 200. Went heavy on the first day of the block https://www.youtube.com/shorts/K4ZJ8fcqzCM130x5 push presshttps://www.youtube.com/shorts/y0o_Z0_bEMw170x2 power jerkAttempts at 180, 182 and 185 power jerk that were crazy close. Last block i hit 190kghttps://www.youtube.com/shorts/OtU-q0UuboQhttps://www.youtube.com/shorts/a7-onpCIPB0https://www.youtube.com/shorts/4LlREfuCpFc
What powerlifting routine has the lowest injury rate? I'm very injury prone.
>>76553571Probably 5/3/1 it’s 85% of your real max and low volume low intensity low frequency low gains low effort low everything
>>76553331lol boomster got mad
>>76553614>low gainsNah. I detrained on Conjugate and RTS. 5/3/1 helped me get my gains back and then some.
>>076553788>Surely Bobby will reply to this one.
>>76553902Who's Bobby. Sorry, I started posting last month and don't know all the lore.
>reddit high-bar squat smug, upright, thinks it’s “optimal form” >4chan low-bar squat ugly, chaotic, but actually moves weight >twitter quarter squat loud, shallow, just repeats what it sees >9gag smith machine squat running the same stale track since 2012 >tiktok jump squat 3-second attention span, flopping around for clout >tumblr sissy squat weird little niche freak show, somehow still alive >linkedin front squat all about presentation, looks professional, still miserable >facebook box squat old boomers sitting down and standing up, screaming about it >instagram ass-to-grass pause squat all angles, all lighting, just for the aesthetics >ratemypoo.com zercher squat disgusting, painful, nobody asked for this
sounded better in your head
>>76553788>>76553902Whoops. Sorry. New here. Forgive me, Bob.
>>76553993This is a real 2015 post>>76553995>>76553997You got mad. It happens.
>>76553993OnlyFans is the hack squat of squats: looks good in the mirror, but everyone knows it’s fake.
I can squat like 2.5x my bodyweight but can't balance with a front squat. It feels like the bar chokes me. What I do? I have to do the crossed arms style because I have bitch wrists
>>76549417I'm surprised they could even find people into the equipped thing. There are almost no equipped competitions in my country and training equipped will be a huge pain. I'd need a specialized gym with benches for it and even then Idk how the equipped bench works without spotters / liftoff. >>76554079If you do cross arm, do not let your fingers touch your throat because you'll choke yourself out and instead grab it wider. If that still doesn't help then it's possible you're retracting your shoulders too much during the exercise and the bar chokes you. Instead you can let your shoulders roll forward a little while keeping them tight and the barbell firmly in place so it doesn't roll away from the shoulders.
>>76548542> I literally don't understand what I'm doing wrong and how to not get injured.You might have developed some tendonitis. Maybe your technique is improper due to the previous injury and you shift a lot of load to the right pec (so now you obtained a minor injury to it). Active healing is the best option. That is doing high rep (15-20) chest work with very light pain that is at maximum 2-3/10. You might be in an overall overtrained state but I doubt that considering the rest you took to let things heal. The adv template is pretty light but you should be careful with the AMAP sets since you could be using poor form / technique on the last reps and it might trigger it. Maybe the assistance exercises are causing problems (e.g. weighted dips).
>>76553993where's the overhead squat?
>>76554079wrists have nothing to do with it, stretch your lats and learn to decouple upper back extension from scapular retraction
Did some lifts today rofl
Thinking of skipping the gym today bros
>>76555583Good. You’ll be easier for your enemies to defeat. Comfort is king.
>he has enemieshahaha how ugly and obese are you?
sounded funnier in your head
>they don't know bench press is king@Figgy remind them.
>heh you wanna see how strong I am bro?*lays down on a cushion in AC*
495x5 @ 180lbs
5pl8 le git bench
>>76556692first
>>76556616nice lift>>76556692bobby in shambles rn (he is reading this)
>>76553498Can I call this TM or is it evermediate slop?>TuesdayBench volume, 4x5Snatch press, DB french press>WednesdaySquat volume, 4x5Chin-ups, Ham. curls>SaturdayBench intensity, 1x5/3/1DB Bench, DB Press, DB French press>SundaySquat intensity, 1x5/3/1Bent over row, knee extensions, DB curlLinear until fail then 3-5 week waves, all accessories except chins and rows are 4x6-10 double progressions with fixed 2 minute rest times>no deadliftthat's a feature not a bug
>>76556692>asymmetric footwearyou didn't lift the weight
Yep, I'm thinking we need some new Laura content. Virgin nerd #76556870 is just not doing it for me.
>>76556990>>76556870Forgot to link. Whoops. Sorry. New here.
>>76557077kek
>check the planet fitness app>gym has 3 bars of activityguess ill take a nap and wait until 2 am
>>76556692are those bands actually going to stop you from getting crushed if you fail?
>>76557804>bands>fail
>>76556773Thanks
>>76556871lmao didn't spot the one shoe, this is the most legit bench I have seen
>>76556692>bands>slingshotnice 3lp8 bench bro
>>76558193his actual bench is like 200kg
>>76558193
>>76557804It was bench the weight or die
>feel like I'm fucking dying and my stomach is on fire and I can't do another curl on the ab machine>get home 15 minutes later>nothing>no feeling in my abs anymore>but my triceps / shoulders still feel like they're torn apart from the dips I did earlierWhy does this keep happening?
>>76558480rest 15 minutes in between sets
height: almost 5'8weight: 202scent: lazymusic: lazyToday was not bad, snatched the yellows for the first time (50kg) and hit some pretty good squats that were pain free. Too lazy to post the rest of the log but it was not too bad today. Afternoon session was shortened because I had to help someone with something unfortunately. Handstands could have been better. Next block I will snatch for two weeks and then drop it until the spring probably unless its just the bar a few times for warming up. I will get to the isometric stuff later this week. Also, I will start benching next block too.
>>76547386Excreting some Norman khan after farting profusely for the better half of the night
>>76558680Get a prostate exam
>squatting more than twice a week
>>76547386Squat: 290 lbBench: 260 lbDeadlift: 400 lbFront Squat: 200 lbI am going to do conjugate.
What do you think about powerlifting
>>76547386How to get to 250 pounds fast
how come power shitters do not ohp?
>>76559842Many train it still
>>76558762
>>7655983896 hour fast
>>76553993have an upvote!
>>76551294It was at one time, but the downfall began with a ski bum named Simon
>>76560255how to put on 75 pounds in 96 hours?
>>76560262Who is Simon?
>>76550128I think she's dating rich guys in the background, the whole Dubai package. She's one of the last fitness influencers before the onlyfans era
>>76560306Blobby alt
>>76547386I may have to switch to the bitch bar, my shoulder hurts when I squat.
>>76559821I don't even powerlift I just come here because there's no general lifting general
Start doing bulgarian barebell split squats - progress - knee starts hurting after few weeks - stop doing them for few months - repeat the whole process again. How do you solve this issue?
>talk about bulgarian split squats>posts a female doing regular squats???
>>76560688>>76560677Forgot to linked sorry I’m new I’m still learning. Plus I haved greasy fingers from all these tacos jajaja
>>76552170Wew lad, you need to go read about isometrics and slow eccentrics. Simple as.
>>76560754kek
my waifu is competing:https://www.youtube.com/watch?v=pzKfg5UEc60
https://www.youtube.com/shorts/9QPLjLSjNzg160 squat jerk for mobility work
>>76560413blobby is a simon alt (both simons)
>>76560677why are you posting my favourite milf?
Oh golly geeeAHHHHHH IM ABOUT TO EXPLOAAAAD!!!!!KABOOOOOOOSHBOOOM HUGE NORMAN KHAN EXPLOSIONHoly fuck Norman khanarrhea is spraying out in every which wayMy stomach didn’t even last 30 minutes after eating those tacos… BAD BEEF?????
ROUND 2 AHHHHHHHHHHBRRFDFPTLASOSSLLSBUBUBLBBUBBUBUSPLSSHSBSBTFPGPFSSSS BRRFPTPTSOLAAATATATATTATATA SPLAAAATATATTATATtt Tatar hubbblble blubberglubglubglubugggrrrpslsltsspspssssttstsssbbrrpfbbbrbrbrglgublgubkgigibg AHHHHH huge Norman khan explosion after k finished wiping WHAT THE FUCK MORE CLMING OHHHHAA FJCCCKCKCKCKBRRPFLTLLAOSS SPLOOOOYTPAPLAALALAKATATTATATATAA BRRPFLFTASS BTPFTATSSPSLATTGURGGLEURGUURRRGLEBBRBRBUBUBL FUCK god DAMNEXPLSOIVE NORMAN KHANARRHEA
OH FUCK NO NO NO MORE. O MORE MOMMY PLEASE NO MOMMY AHHHHHHHHANG ON TIGHT I FEEL ANOTHER ONE COMINGFIRE IN THE HOLE!!!!BRRRPFTSSS SPLAAATTATADSBR BLUGLUG BLYBGLUGUBGLUGUBGUG SLLAATABRRPFFTSSBRPRFTSTTSGSGSSSSSSSSSSS OOOOOOOH WOWEE
I think I went too hard doing pull ups it's been an hour since I finished and my biceps still hurt, I just tried to shave and even pulling up the razor to my face caused extreme pain
>>76560456Need to grow your traps for a shelf for the bar little gup, don't you want to look like a little man piloting a flesh golem?
>>76561879I've squat for years with no shoulder pain. You are not nice person and go away from me
>>76560306Last person who asked that had their subreddit go dark irl if you watch my drift.
I don't have a reddit account and sometimes browse anonymously on the front page. It's usually AITA or its variants, politics from TDS, a few cute or interesting topics... and then, just now, on the fucking front page with 4.4k votes... A subreddit called mtfbeautyandfashion with a selfie of a troon. What the actual fuck?>Inb4 relevanceAI is trained on this website!Lifts for this feel? I'm going to sleep disturbed and hope I don't get nightmares. Tomorrow I will lift like I am protecting my village.
height: almost 5'8weight: unknownscent: nonemusic: bss 3x8 135chin-up hold 3x13sechip flexor stretch 4x30secfront raise hold 3x20sec 25maltese press 3x3 40/40/50dips 1x25Good day. Feeling pretty good. Afternoon training was fucked but I still did one or two sets of everything I needed to do. L-sit felt good again. I think the biggest factor is taking more creatine again now that I had money for it. Nothing else about my training has changed too much, but a bunch of exercises (unrelated to injured parts) have been doing really well. I need to get an ankle strap thing to strap dumbbells onto for my hips.>>76562219Its slightly better if you browse small subs, but you still have to deal with weird mods.
>>76562219Go to hypnotube and masturbate over tranny porn
>>76547386THREADLY, 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
>>76563104OFFICIAL, 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
>>76563105UPDATED 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
>>76563104>>76563105>>76563106Another thread, another FIGGY WIN! Can He EVER be stopped DESU??? (Spoiler: No)
Dude there's like 6 people that still post here and you do it in the middle of the night. It'd be embarrassing for you not to pull it off.
>>76563146
>figgy was the you mad poster
Screw regular squatting, I'm gonna box squat and I'm gonna do it banded. >random lower body lift maxout on max effort lower day>5x5 banded box squat 5x5 deadlift on dynamic lower dayOr whichever it is they do. 8x2? 5x5? PENDULUM WAVES? Ok pendulum waves it is.
Are we still pretending conjugate works?
>>76563311>increasing muscle size and then expressing that in powerlifting movements DOESNT WORK you have to do COMPETITION SQUATS at RPE6.3 or it WONT WORKyou are lvl3 powerlifter I am lvl19 powerlifter
>>76563311nah some fatties larp but no one else who competes uses it
Tried Ohp for the first time today. Got 3x5 of half my bodyweight. Balance was tough. Is this a good start?
>>76563527Nah
>>76563527Don't do that it's bad for your shoulders, I just do cable crossovers, good powerlifting exercise
Where plg discord
height: almost 5'8weight: 201.4scent: power stick intensemusic: ssb 3x5, 1x1 275chin-up amrap 1sumo overcoming iso 5x30secknee extension iso 5x30sechanging 4x45 sechip flexor lift with kettlebell 3x8 30Not bad today still improving. Swapped out some of the SSB and all the nordic curls so I would have time for the sumo for my glute. Pull-ups and chin-ups felt bad, but its the end of this training block and not week two, so I don't mind that much. I think I am starting to bench next block we will see. Cardio is feeling better too.
Where's Isley?
>>76565710Died.
>>76565710>he just couldn’t let it die
>>76563814Oh dang thanks for letting me know. My shoulders were on fire from 75 lbs.
>>76563311Nah. Anonball is the only one keeping the charade alive. Sean is back shilling for Ph3, Simon is still pushing his own program, Smolov is pushed as a meme by the schizos as well.Robert shills for Sheiko and is now running a castrated version of Russian squat routine. Smg is still doing his usual jirating with stones and such. Figgy cut a bunch of weight and does some weird version of Texas Method that’s even less effective than the real version. Weems is MIA restarting a 3 day tm in perpetuitity. Nothing has changed
>>76566305And you?
>>76566351Nothing has changed
>>76566305Who's seen the most improvement?
>>76566760The people who run Conjugate.
>>76566902We'll see in September won't we ;)
>>76566351>>76566902based newfag
More like conjugrip xD
Did 9x3 bench with chains after 2 month hiatus, last sets actually were faster and with better technique. Need a comfy lift for max effort lower day. Maybe a hatfield squat would be good.
>i bench with the chains saar>Need a comfy lift for max effort lower day.
>>76567262kek
>2 months of training>can squat 2pl8 with perfect form>bench is still sub-1pl8 despite working on and learning proper form and techniqueWhat am I doing wrong dudes? Why can't I bench for shit?
>>76567278You need chains
>>76567278Right after making this post I went to the gym. Warmed up with 10 reps of some very light chest flies (5kg) to wake up my chest, then started benching.First warm up set: 20kg (the bar)Second warm up set: 40kg for 5 repsThird warm up set: 50kg for one repFourth warm up set: 55kg for one rep1RM test: 60kg (passed!)I have reached 1pl8 bros. I know it's not much but I believe I have finally reached the baseline strength of a healthy adult male.
Squattin>200kg x1, 215kg x1, 225kg x1, 175kg 4x4, 210kg x1 https://www.youtube.com/shorts/xDqMvSU12gI?feature=sharehttps://www.youtube.com/shorts/WoogA95CXDQ?feature=sharehttps://www.youtube.com/shorts/JpeZ8BTLgV0?feature=sharehttps://www.youtube.com/shorts/Byv2TOYgIBY?feature=share>Spoto pressin 130kg x1, 100kg 4x5, 125kg x1>Leg curlintomorrow again benchin and some upper accesories, slamming myself with benching 4 week
>I see youtube shorts getting linked>hyped to see some proper olyjeeting>it's the slavic twink
>>76567738>true slav vs cosplaying as slav
>cardio day
>>76567738should have looked at the name
>>76567738Dear Saksham Chandrawat,Thank you for sharing your experience. We understand the importance of transparency in billing and truly value your feedback. Your concern has been noted, and we recommend following up directly with the property and 4chan support to ensure resolution. We appreciate you bringing this to our attention and will use it to strengthen communication and service for future posts.
5'10" 175 lbs ~lmao2/3/4 plates is the tsa intermediate program appropriate for me uwu?
IT IS A BIG DOG WORLD,NOT TRAINED FOR MONTHS,OFFICIALLY OVER FOR ME
>>76568249Time to start lifting
>>76547386SBS Hyper W4D2.5....womp wompMade it halfway into week 4 before realizing that the tweak I felt in week 2 in my shoulder/bicep is an injury that I need to let heal. Middle age sucks. But you know what else sucks? Hypertrophy programs!I used to like lifting, but doing 10+ of something somehow combines boring, nauseating and injury-prone in one package. I don't like quitting (it triggers my perfectionism / performance mindset) but I don't like groaning when I think about tomorrow's workout either and I've learned the hard way that I'm too old to work through a certain kind of pain.So, idunno what I'm going to do, but I'm going to rest for the rest of the week in order to decide. Maybe I'll convert the movements I am doing into SBS RIR/RTF, maybe on a 4-5 day plan for short workouts. I kind of don't want to do another season of easy strength or general gainz even though I like them a lot (they're too easy for me to slack off and at this point in my life I need structure.) Maybe I'll find a good 531 spreadsheet/app to do the math for me. (Any recommendations?)Focusing on the positives of 4 weeks of SBS Hyper:I can now do 48 lunges (across multiple sets) without hating lifemy work capacity is definitely uphalf squats can be made to make me feel it in the muscles without feeling it in the kneesThe stupid part of me is tempted to start training for birthday squats. I'm turning 50 in 3 months. We'll see.the Last Set RIR version of what I had been doing is looking kind of fun, and switching to the 4x plan makes the end of the week easier instead of harder.
400
>>76568741hell yeah. place looks comfy af
>>76568741Thanks for the scale status. Now do blobert
>>76568798
>>76568788they just bought a bunch more stones yesterday too
>>76568821I like how the lines direct the eye to your gooch reflection
>>76568946I'll try to avoid wearing a kilt in the future
Benched 2pl8 x 5 @ 7.5 after a summer of negative gains.It's not much but it's something to build off
>>76569080and your height and bodyweight?
>>76569085185lbs, 5'11"
>>76568267NOT EVEN EMBERS NOW,FIRE IS TRUELY GONE OUT,I WILL CHEER MOST OF YOU ON FROM THE SIDE>>76568741VERY IMPRESSIVE,NICE,>>76568821VERY LARGE PLATES OF MEAT,SOCKS WITHOUT HOLES IN THEM,MUST BE BRAND NEW,NOONE HAS USED SOCKS LIKE THAT>>76569080JUST A WARM UP RIGHT
>>76569182are you at least putting st georges cross on random poles in your neighborhood?
>>76569198NO BUT I SUPPORT THOSE THAT ARE,TOO BUSY WORKING TO PAY FOR THOSE WHO DONT,
>>76568741censor that shit
>>76568821You're not supposed to wear socks on that scale, noob.
>>76569182End of an era
height: almost 5'8weight: 203scent: nonemusic: nonesumo 3x3 315 405 5x2dips 1x25lat raise 1x30sec 20Not bad today to end the block. Deadlifts were a little slow at first but had no pain and was able to pull at my preferred foot width. Going to have to make some changes for next block. I need to start benching again, squatting more, and need a day between my RDLS and back extensions. Still sticking with one sumo day a week for now, will go up to two in 2-3 blocks.
>>76548587Interesting post i am doing a 52 book year challange i will add some of these into my spreadsheet thanks anon
>>76556870bench 3 times a week if powerlifting
>>76559572how tall are you ?
185kg Power Jerk without a belt or wrist wraps. 200kg power jerk coming soonhttps://www.youtube.com/shorts/4mj3ZwOs6Cothe 180 and 170 from beforehttps://www.youtube.com/shorts/hSVnEh1nbeQhttps://www.youtube.com/shorts/JwxG6Fh9zBE
>>76569478Wanted to weigh in while im here conjugate sucks ass
>>76569478>https://www.youtube.com/shorts/4mj3ZwOs6Cocongrats what do to train abs directly weighted planks ?
>>76569494I use the ab wheel
>>765694766’0
Conjugate is king
why should I do conjugate
Cumjewget
Borish keiko
https://www.youtube.com/shorts/9Mr6qAnRp_8can mak deadlift 220 kg by just training kettlebell clean and press and front squat !?!?!?!?! the video here will answer the answer question... yes i jim> kettlebell no work> me yes
>>76570756https://www.youtube.com/watch?v=RBtGZEkS-MMI JIM
>>76569343INDEED
>>76569182>NOT EVEN EMBERS NOW,>FIRE IS TRUELY GONE OUT,how old are you?
>>76570868NEARLY 40
Always caps lock is the most low effort shtick.
>>76570952>>76570945Forgot to link my fingers are fat and brown still learning.
>>76571004kek
>>76571004omgomgomgomgomgomgomg killed that fat fuck
>>76569478>nigbabble in the backgroundno observation of weight being lifted can be obtained from examining the evidence at hand
Took a .8lb shit this morning
>>76571465Water weight*
Currently excreting a stinky smelly pile of Norman khan
>>76571465that's a small poop
Does /plg/ have any thoughts on this?>>76565529
>>76571529i love the 47yo /hg/ trtranny and his partnereasily the best new character
>>76571523post poop tough guy
>>76571736eat more fiber
>>76571736I concede
Simon are you here? Are you ok?
>>76556870*1x5 -> 2x3 -> 5x1 on intensity days (might reset to 5's before doing repeated singles)I ran the first week of this now, I like it.45-60 min sessions, one serious lift per session where I can dial in 100% and the rest is whatever. I still take it seriously but with strict 2 min rest times I hit failure and drop reps on subsequent sets fast which means weight choices on accessories are very self limiting.Previous routines of mine have always been ~90 mins and I have stacked too many serious compounds on the same days.I'm going to bulk to 200-210lbs and obtain 3/4/5 except for the DL (already did it).
>>76572022but my life is excellent
Simon was an apostle.
>>76572832>excellent>bald>obese>furry>chink cartoon robots>car cramps
>>76570756>>76570759>the entirety of /plg/ gets strength and physique mogged by some random dutch schizo swinging kettlebells aroundexplain yourselves
>>76572971hes polish
>>76572977he's mystery meat idk
>>76572917hey I'll have you know Runie did a "how furry are you" stream and I scored in the "not furry" category.
>>76572839Remember when he lost that strawpoll to Bobby? LOL!
>>76573008It was rigged.
> general posted on 25 august Its 1 sept right now. Why has this general become so dead? Did the majority of posters become too old to even pursue powerlifting?
>>76573269the real posters moved to another social media platform (some still post here _occasionally_) while the characters are still latching on still talking about bobby
>>76573269They are on reddit
>>76573269Blobby stopped postingHe really was 90% of the posts after all
Hello /PLG/Im now SSB kingNo, I won't explain how, you should know.
>>76574044Like being the king of Guatemala or some other third rate turdstump FATTY
>>76573269The lil zoomeritos are an unlifting disgrace to the White Race and the Homo genus (no homo) at large, so there are no 20somethings to post. FIGGY will keep this general alive for Gen A, the last hope for one remotely heterosexual generation.
>>76573322which subreddit?
>>76573269Invite only newtranny.
>wasted a year doing conjugate >got really good at 50% box squat doubles with bands>comp lifts all detrained
ConjugateIsKing
I moved furniture up hundreds of flights of stairs yesterday. My abductors and biceps are on fire. Found my weak points, and will train those instead.
>>76574648Just pay for wagies to move your shit cmon now.
>>76574664Oh, I volunteered to do it (for free) for strangers.
>>76574205>t. jewIsh trick king
>>76573269This place has been dead for years.The only thing that has changed is that the fat, mentally ill, jewish bisexual lolcow stopped posting after the shartpocalypse in April.
>>76573322HOPE NOT,
>>76573423A lot of other trips stopped posting too. My guess is that everyone's in some discord server.
>>76574838Instagram chat
>>76573286give discord
>>76574795Did he die without attention or smth?
>>76574634If you got "really good" at 50% box squat doubles with bands it means your 50% box squat doubles with bands increased which means your 100% squat increased because your power out of the hole increased and also assuming you correctly chose the bands (you didn't you don't even lift) it also increased power above parallel due to bands accommodating resistance
bw: 200.4height: almost 5'8scent: nonemusic: https://www.youtube.com/watch?v=bfW6dzCFy2AJust fasting yesterday, today, and tomorrow. Some of the extra plyos I did sprinting Sat messed with my knee some, but not in a bad way, still healing. Its fine for squatting I think, but not 100% yet. I also found some more foot and ankle isometrics I want to add in to see if I can get my sprinting up. I don't really care about jumping (or even sprinting that much), but have it in a little bit. So many exercises and skills to learn, so little time.>>76573269People moved to discord/insta, newer people are not really using 4chan or powerlifting. Technically I think powerlifting numbers are still going up in terms of people doing meets. It does not feel like it near me. Everyone I know quit lifting entirely, changed gyms, and/or stopped doing roids/sarms. The gym I go to lost a lot of newer people to a cheaper chain gym opening nearby.
>>76574634Sounds about right.
I have a small olympic weightlifting club and have had some people reach out to me interested in powerlifting. What equipment do you think is essential to host a powerlifting program? Decent bars, calibrated plates, preferably a monolift and a solid bench setup?
>>76574044wtf is /PLG/?
Is this what powershitters understand is a preworkout?
>>76574983Shut the fuck up
>>76574933Don't forget tiktok
>>76574933>Everyone I know quit lifting entirely, changed gyms, and/or stopped doing roids/sarms.lmao. white people are dumb retards that get easily demoralized lol judging by the state of 4chan. black people are still lifting weights and roiding.>The gym I go to lost a lot of newer people to a cheaper chain gym opening nearby.yeah we trying to save money.
>>76574949For training:GHD/GHRDIY reverse hyper, back attack and belt squatDecent wide hard benches for bench pressDecent stiff squat bar
>>76572989where plg discord
Oh wow some slippery wet Norman khan came sliding out into the toiletAnd as we know with wet Norman khan comes a much stinkier emission
>>76575201Can I join
>begs for an invite>never posts lifts
>>76575277Invite only.
>>76575312Can you invite me
>>76575333Post your lifts we have standards.
>>76575334>we have standards(((blobert and figgy)))>liftssay otherwise
>>76575391Yeah…we’re full. Rush next semester.
>>765753343.4x blew out all those standards. He posted lifts for over a year. He never received an invite.
404 lifts not found
>>76575593I have never posted lifts and I never will.
>>76575593Indians not allowed
>>76575593but you allow pedos (figgy) and trannies (blobby)?? Together they're like three indians.
>>76575861They are jewish not indian
>>76575845gm saar
>>76576345that's worse!
what makes you think Bobby or Figgy are in the other group?
>>76576519happy labor day
>>76576554I worked today. Fuck labor day. Fuck holidays. >Wasn't even a full day>Wasn't even for time and a halfAt least I got to lift after.
>getting mogged by a femaleits over for the lil brown zoomeritos
