>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/tMdLwJjZ
early, fake and gay
How can you avoid injury?
>>76655503don't lift
>>76655406Mad?
>>76655503Part of the game. Besides recovery is a useful skill to have. A car knows how to repair a guy, you should know how to heal from a bulged disc / muscle sprain etc
>>76655790>A car knows how to repair a guy
>>76655503Progress at your dedicated increments. Don’t load up an extra 10 lbs because you’re feeling feisty. Load the 2.5s like you’re supposed to. Work around the injury, there will be a certain range of motion that hurts. If it hurts, don’t do it. Find a machine or something that works something around that. Don’t be a retard and try to just “push through”
>>76655790>bulged discif you've ever gotten a bulged disc from lifting then you are lifting like a spastic retardthis is not normal
Form check? Bee gentle
>>76656149Well, it looks good from what I can see.
>>76656149You appear to be a text post on a blue board
>>76656149It's "be" gentle. Also you missed the period at the end.
>>76655811>Look up treatment>First is CBT to cope Lmao
>>76655362Norman khan slowly piling up
Cutting. No more 12-15 rep sets, 8 reps per set max.
suggestions for minimalist 2-day a week programming? I'm currently doing a standard 4-day U/L but I think I'll have to cut down training days to 2 a week for the rest of the semesterI am thinking>wednesdaybenchsquatchins>saturdaybenchsquatchinsI'd like to do some kind of OHP and something for posterior lower body too but the days can become too packed if I start adding in too much stuff
>>76657143>Also,
>>76657475Might as well not lift at all
>>76657475>days too packedCircuit it. Bench + upright row (alt with rear delt row)/squat + tris (alt with db ohp or whatever)/chins + ghr.If you're not a pussy then just circuit 8 bodyparts in a row, mad growth hormone release, 0 rest, 4-6x12Bench, deads, db press, quad iso, chins, side delt iso, hypers, apsOhp, highbar squat, pec iso, ghr, rows, rear delt iso, hypers, abs
>>76657475What does your S&C coach think of you squeezing in two extra sessions into the week?
>>76657643>upright rowlol no never>>76657475you can make gains on thatwhen I go to 2 day it'ssquat bench Pendlay rowdeadlift OHP pullup
>>76657475If I could only train twice a week I’d do like full body 5x5
>>76657568I didn't ask for a form check though.
>>76658151>check, though.
>>76658995based
>>76657568>>76658995Good, bot.
>>76659138>still seethingkek
george leeman still has the coolest looking deadlift form after all these years
height: almost 5'8weight: 208scent: nonemusic: nonesquat 315 1x1incline bench 225 1x6maltese press 1x10 15dips 2x15pause nordic curl 2x30secpull-ups 3x4Had a shorter morning session today, so not good. But, still a training session. Moved my grip in on the incline bench, seemed to work out, so I will try it for regular bench and see. Went from pointers to pinky's on the rings. I originally started benching with my ring finger on the rings. >>76657475I would throw in/rotate between rows/rdls/back extensions on wed/sat
>>76657143>>76658151>>76659138If you're not man enough to handle your form getting scrutinized, don't post in the future.
Would you consider an overhead press 3x5 for 185lbs good?
>>76655790No. You should not routinely have bulging discs. This is not normal.
>>76659282Dude just say you're 5'7. The "almost" comes off as pathetic
height: almost 5’8weight: 203.8scent: old spice swaggermusic: nonefront squat 1x2 315snatch grip deadlift 3x5 225pull-ups 3x8l-sit hold 4x15secdb shoulder press 2x10 55Not the best morning. Front squats felt heavy right away, legs were fine but upper back was not holding up. Snatch grip deads were good though, solid on the grip and hamstrings. Pull-ups were harder than they should have been, need to push those back toward sets of 12-15. L-sit is still weak, core and hip flexors are limiting me. Afternoon I might mess with some handstand wall holds but nothing serious. Will try to get a solid bench session tomorrow morning and push past 365.
>>76659454ye>>76659538>swaggerim a fiji enjoyer
>>76657991>>76658064life rescue bump with my first homebrewed program for squat and bench>BLOCK 1>3x3 -> 4x6 @ ~80%, 4 weeks>W13x34x3:21 reps total:rel int 0.860>W23x44x4:28 reps total:rel int 0.888>W33x54x5:35 reps total:rel int 0.920>W43x64x6:42 reps total:rel int 0.941>can add weight here and just rerun if I want to, week 1 acts as a deload)(continued)
>>76660778>BLOCK 2>2x2 -> 3x4 @ ~85%, 3 weeks>W52x23x2:10 reps total:rel int 0.895>W62x33x3:15 reps total:rel int 0.914>W72x43x4:20 reps total:rel int: 0.944(continued)
>>76660783>BLOCK 3>2x1 -> 3x2 @ ~90%, 2 weeks>W82x13x1:5 reps total:rel int 0,900>W92x23x2:10 reps total:rel int 0,947>W103x3 @ 70%1x1 @ 102.5-105%.:10 reps total:rel int >1
>>76659537It's highbrow humor, your 5'4 ass wouldn't understand
https://www.youtube.com/shorts/ObM6IygU8Rkhttps://www.youtube.com/shorts/mU5NpwopqSQ
>>76662070
>>76662070Damn, forever jealous
>>76655362Excreting a load of Norman khan after work
How to increase my seated db shoulder press?My friend can do 45kg for 8 reps I can barely do 5 reps with 35kg dbs.
>>76662717Get stronger.
>>76655362You missed your chance, could've named in PIG
>>76662717Overload progressively
>>76662070If you can’t control the weight without dropping it like a child throwing a tantrum, it’s too heavy for you. Strip some plates and actually lift.
It begins.
>visibly making progress>lifts are getting better>started hating planet fitness (I hate how bright it is, I hate the music they play, and I hate the smell inside there)>but every other gym is closed past 10 pm>if I don't go I feel like i'll lose all my progress
85% on any lift feels like ass. It's just heavy enough that you have to try properly hard, but not heavy enough to force the full body focus that 90%+ requires. Nor is it heavy enough to feel meaningful even if you hit a rep max or PR. I have never had a set at 85% that I enjoyed. Maxing out you feel elation, fear, excitement. 85% feels like staring down a mountain of dirt you have to shovel.50% = barely even work60% = light, friendly, fun. Still basically warmup 70% = satisfying work that doesn't tax you too much75% = work that taxes you a little bit 80% = work if you try hard, you will emerge unscathed 85% = a steaming turd90% =work that if you try maximally, you will be fine100% =if you try hard you will survive a hero70% =
height: almost 5'8weight: 206.8scent: nonemusic: https://www.youtube.com/watch?v=qg4NkA1B9Pcssb 275 3x5bench 315 1x5chin-ups 1xamrap 12pull-ups 4x7leg extension 5x30seclat raise hold 2x30sec 20Had no time to post yesterday. Today was not bad. End of benching experiments for now. Going to move my pinkies to the rings for the rest of this season. I started with my ring fingers on the rings, then went max grip, now its a little narrower. More triceps and easier to lift off. Verdict is out on the actual benching for me now though. Also was able to bounce out of the hole during ssb the last two sets without my hip, knee, or glute complaining. Weight is up, but not worth talking about. I do have it under control. >>76664488I thought everyone switched to RPE instead of %s. I prefer % myself. I like a lot of 70-85% work. >>76659537I would but I am technically 172cm, thats 5'7.71, which rounded up is 5'8. If I was 5'7.45, I would be closer to agreeing with you. I feel like 5'7.71 is closer to 5'8 than it is 5'7. I don't want to use cm unless I'm talking about weightlifting or sprinting.>>76662070Good stuff. I like the acoustics in that gym. Underrated part of weightlifting is the sound of the bars hitting the ground.
height: almost 5’8weight: 204.0scent: nonemusic: nonebench 3x5 245squat 2x5 275lat raise 2x12 20plank 2x45secPretty uneventful day. Everything moved as expected. Bench was fine, squats felt normal. Accessories were nothing special. Didn’t feel tired but also not strong. Just kind of a normal session. Will probably train again tomorrow.
>>76664914Handstands went better than expected today. Just planned on some wall holds but balance carried over, so I ended up freestanding for a few seconds here and there. Nothing crazy, but I could tell shoulders are getting stronger because it didn’t feel like I was collapsing right away. Still a long way to go, but I’m definitely closer than most people who just kick up and hope.
https://www.youtube.com/shorts/SuU67_6WkCI185kg for 2 power jerk
