Currently a massive load of extremely stinky Norman khan
>>77039906
>>77039955their logo is a pinata.
i shit blood today
>>77039906Got some stuff to post tomorrow, but not today.
>>77039955Dodge Brothers were Presbyterian, not Jewish btw>>77039906Was thinking today about how shit SHWs lives are. They live in an endless state of pain and aches, have the knees of an 80 year old, have hearts that are on the verge of giving out, etc.I wonder if they have the ability to self reflect on the fact that they ruined their bodies/quality of life/life expectancy for a $50 powerlifting trophy.
>>77039955Based Henry Ford, he knew.
>>77040542What about the shareholders?
>>77040542>>77039955>Investigates his employees' life outside of working hours>Checks how his employees spend the money they earned at his company>Monitors your family structure and drinking habits>The moment you fail his standards he fires youNgl imho it's actually impressive how he managed to outjew the jew despite spending his days telling you why jews are bad. Can't decide if based or cringe.
>>77040412It's why the 81kg, 93kg, 105kg classes are so popular. If you go to 120kg you should be like 6'4+. The ones above 120kg are def at the point they're destroying their health, natty or not.
>>77039955>le ford
>fitness
Can you guys give me a good 5x5 ProgrammGoing back in to the gym after nearly 1 year and dont want to spend again hours of autistic scearch for supplemental work
You fat fucks told me I needed to be fat to look like I lift in a shit. Meanwhile my BMI is 22, and I got called out for looking like I lift while in a sweater.
>>77039906Am starting to take powerlifting serious for the first time. Doing 5/3/1 which seems to work but its really hard to tell with how slow it is. SBD are 135kg/95kg/160kg @75kg BW after 2 years training. Not really sure when my lifts are worthwhile to compete.
>>77042192180KG SQUAT, 130KG BENCH, 200KG DEADLIFT AT THAT WEIGHT WOULD BE A GOOD START,DONT TAKE POWERLIFTING SERIOUSLY,SERIOUSLY,ENJOY DOING THE BIG 3 CASUALLY,CYCLE THROUGH VARIATIONS AND ACCESSORIES,TOP GUYS AND GIRLS THAT COMPETE TAKE ANABOLICS,THOSE THAT DONT JUST END UP GETTING INJURED OR FAT,INSTEAD ENJOY STAYING FLEXIBLE AND BUILDING GOOD NUMBERS,YOU WILL LOOK BETTER AND FEEL BETTER,THERE ARE A HANDFUL OF NATURAL LIFTERS WORTH THEIR SALT,THEY TRAINED FOR OVER 10 YEARS CONSISTENT,
>>77042008SS
>>77042192No not worth it to compete yet, you should either push yourself more or switch programs
does anybody do accessories for 5 reps? Recently did barbell reverse curls for 5 and felt pretty good but more importantly LOOKED FUCKING MIGHTY
>>77042539IS THIS A JOKE?
>>77042539I guess you could doesn’t really matter
height: 172cmweight: 197.2scent: nonemusic: noneDid some snatches with the bar yesterday, felt pretty good. I had really good hip extension for some reason. No real pains anywhere, another month or so of no real lifting. Also this afternoon I did some bw pistol squats unassisted (my heel did come off the ground though). A nice surprise and new unlock. Ramped up my training a little bit (heart rate wise), but still not touching any weights yet, just doing the bar daily and bw stuff. >>77042192I would start competing as soon as you can if there are meets near you and if its convenient for you. IMO its easier to make progress when competing regularly, but it is kind of time consuming. 5/3/1 is a good program but its not really for serious powerlifting. However, it still works and Wendler has written so much about it and made so many variations that its easy to find answers to questions you have about it. There is a specific 5/3/1 for powerlifting I believe. I would not worry about getting a coach. Powerlifting is not that complicated. There are plenty of good free or very cheap programs you can run.
>>77040412>Dodge Brothers were Presbyterian, not Jewish btwOy vey! Crypto jews! Gross!
>>77042735nope. curling two huge ass plastic plates makes my pp go hard
>>77042866the reason I ask cause everybody goes DURRR never go lower than AT THE VERY LEAST 8 reps on accessories otherwise DEATH DEATH COFFIN CEMETERY FAGGOT
Do lifters around 120kg usually squat in heeled shoes or flats?
>>77039955the Dodge brothers were English, not even jewish heritage
>>77041763I got up to 220 lbs/100kg as a 6’ lifter and had a very mediocre 700kg total. I wasn’t even that fat (35” waist) but everything sucked; couldn’t run well, my RHR was 65-70, etc.I’ve twinked down to 180 (losing a large amount of muscle in the process, mostly in my thighs) but life is so much better now. I can actually run, my legs don’t chafe, I can still bench lmao3pl8, etc.>>77042131Congrats on the mom-mire DYEL. My mom thought I was huge when I first bulked from 145 to 160 lbs too
They need to bring back strict curl for push pull meets. Bench, deadlift, strict curl.
>>77044781this but bench squat curlSquat >>>>>>>>>>>>>>>. DeadliftSimple as
>>77044697How about their shareholders?
>>77039955>Ford was a dirty commieHuh, never would've guessed.
Stomach irritated had to move to the toiletThe Norman khan is 80% Norman khanarrhea in both smell and texture
I have come to terms with the fact that my body proportions are too fucked for back squats. actually no i haven ot come to terms with it simply realized it and resigned to not doing them any longer but it sucks goys it really does how can i call myself a powerlifter doing front squats and zercher squats and barbell lunges just because God gave me long femurs bros it is not fair Brodin what did i do to deserve not being able to back squat properly without putting too much strain on my lower back but god giveth and taketh so i am built for deadlifts butman
>>77042008https://stronglifts.com/stronglifts-5x5/ultra/
>>77046580Ankle mobility.
Mostly the same as the past two days so abbreviated update for today. I did work up to 365 squatting. Was going to do 405, but my knee said no I believe from doing single leg hops on Wednesday. Checking to see if I have any issues recovering today. I have been slowly ramping to do slightly harder plyos but they do actually hit your joints way harder. 10-15 minutes of a few sets of jumps and very short sprints and I'm feeling it from the knees down the next day. Also found the t-nation archives, much more fun to read than watching videos: https://archive.t-nation.com/all-articles/?category=&author=&keyword=&sort=date-asc You get way more information in a much shorter period of time. Some of it is outdated, but in general its all of better quality than most of what is being put out now.
missed essentially a couple months of consistent training, out of which the last two-three weeks are due to my ankle acting up again after minimal joogging. made a new program where I just do nordics/reverse nordics for legs and hit upper body with push ups, pullups, upright rows overhead extensions and some curls.
>>77044751I'm currently walking around at 6' , 103kg. I don't have resting heart rate problems and I can run fine. I think your post is fearmongering anons into staying smoll and skinny.
>>77039906I lifted 20kg dumbbell in one-arm strict OHP for 10 reps in 1 set. Can i succeed in lifting 32kg for 1 rep? Can already do it non-strict. How much weight would i need to lift for 10 reps before attempting strict lift?
>>77044697>>77040412Yeah but one of their middle names was Elgin so
>>77045422>he's mad about getting 2 days off instead of one
>>77044697Then why was the jewish star of remphan their logo?crypto kjikes
>>77039906THREADLY, 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
>>77049180OFFICIAL, 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
>>77049183UPDATED 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
>>77049180>>77049183>>77049184Another week (slow threads because ZOOMERITOS don't LIFT desu) another FIGGY WIN
>>77049180>>77049193But I have other virtues father...Ambition...
>>77039906Oh my what the fuck more sloppy Norman khan splurting out in what smells like Norman khanarrhea , more of the same , just a mushy pile
>>77049183ay yo, do you niggas ever chew on your beard? asking for a friend.
63kg womenmeghan Scanlon sexooooooooo
>>77047373I think you’re delusional about the side effects you’re experiencing from being obese
hubbardbros...
>>77042192heres a program redpillmost sane programs work in general531 will never work for mewestside works for me this is because of genetics of neurotransmittersim type 1 i need dopamine so a good workout for me gives me dopamine, which means variety, frequency, high intensity, compounds, basically westside but even higher frequency and lower volumemy wife is type 3 she needs serotonin so she needs harm avoidant workout - structure, settling into technique, percentages spelled out weeks in advance, so 531 is great for her, sheiko would also work for her but would kill meif you type 2 you do a bodybuilding feel the muscle type workoutyou do a couple techinque/cns/hormonal sets with heavy basic compounds then you train muscles with tut and going to failure, accumulate at least about 40-60 seconds total tut time (pure contraction, so just the concentric part counts) per workout per whatever muscle you train once a week and structure it around your neurotypeif youre type 2 you do a heavy squat on monday and then tut your quads with jeff nippard type exercises, then heavy squat or dl on thursday or whatever and then tut glutes or hams with whatever isolationish exercises you feel like at the momentif you're type 1 you bugenhagen it out every day, heavy compound set or two then more compounds hitting that muscle specifically to failure and rest of body not to failrue, switch compounds often when you get boredif type 3 you just grind out same lifts week after week, just lowbar squatting your whole life basically whereas i need to swap them out for ssb/high/front/zercher or i get bored and stallthere are more subtypes but you figure it out on your own, you just gotta figure out what type of workouts makes you feel good and what type makes you feel bored/stressed/too heavy and find/make the program that makes you feel good, then you make gains forever and never burn out
Shan't be reading that.
>>77049450Shave your beard, hobo.
a guy gave me advice on the previous thread about maxing out, i have something in mind similar to what he said. would this work?week 1 - 92% of 1RMweek 2 - 96% of 1RMweek 3 - 100% of 1RMweek 4 - hit PRrinse and repeat. is this solid? there's no deload built into it like the other guy suggested but im not strong so i rarely feel like i need it, and when i do i just do 1 or 2 deload sessions and im good to go again
>>77049822What are your numbers?
>>77050746you need actual work to build with for long term progress. That scheme might work if you'e been doing bodybuilding or exclusively high volume work for a long time and have more muscle than your nervous system is prepared to utilize fully. Add an 80% triple and 70% AMRAP and a deload every 5th week and you can probably ride that for a while.
WHAM
TFW no Amanda Lawrence Sheffield powerlifting GF
>>77051147that's just the maxing out plan, i do several sets of 3 to 8 reps on comp bench plus weighted dips, overhead presses, heavy flyes, tricep work, shoulder work, all that stuff. but yeah i think i'm gonna do built in deloads into the plan
height: 172cmweight: 196.2scent: nonemusic: noneNo fasting today because my weight dropped more than I wanted it to. I started taking some berberine and chromium for my blood sugar and can seemingly handle more food better. No more food comas really. Also dropping the creatine has not helped. My kcals need to be back up to around 3600 and I'm around 3300 right now. Other good news I got BP meds again so should be back to starting to lift soonish. Waiting until it drops a bit more before testing again. Stretching is going pretty well too. Making progress on my straddle and first position. Knee is still sketch but getting there. I can do one legged hops without it hurting the same day, but it takes about two days to recover after doing it. I think I need to add in some depth drops at some point. >>77050746You can do that for awhile, but eventually you need more time between 1RMs hence a program. On a per lift basis (this works for all barbell and dumbbell lifts), one can do, session to session PRs/weight increases (starting strength/strong lifts) -> weekly PRs/weight increases (texas method) -> bi-weekly PRs/weight increases (texas method) -> monthly increases (5/3/1?) -> after that you need some sort of program to track your progress because it takes too long to keep it all in memory for more than one lift.
I'm jorkin it in the /plg/ thread... none of you niggas can stop me. two handed jork
>>77039906Some Norman khan logs are plopping out into the toilet this morning
I admit it. I am (was) a schizo poster. This general is boring now. Getting real tired of this place. Bye.
>>77052794wow imagine being a keen butcher and that lands on your slab
HOW MANY CAN SQUAT 150% OF THEIR BODYWEIGHT FOR 20 REPS,
>>77055865I did 138.8% for 1 and couldve done some more weight
>>77055876I LIKE WHEN THE BAIT IS THIS GOOD,GETTING INTO FIGURES THAT INCLUDE <1%,EXCELLENT TASTE
>>77055865Yes I can do 20 singles at 150% bw
>>77055974GOD LOVES THOSE THAT TRY,
height: 172cmweight: 197.6scent: nonemusic: https://www.youtube.com/watch?v=BtXec1z00pMsquat 1x1 315sumo 1x1 405bench barleg extension 5x30pull-ups 5x245 degree back extension 1x8Not so bad today, pushed it a little with the sumo pulling but have felt fine all day fingers crossed. Sumo felt really good, and knee was good for squatting. I think working on my standing straddle stretch helped sumo a ton. I was really weak in that position which is not good considering its just bending forward in a slightly wider sumo stance. I still have a few months to go before its crispy. I have only just recently been able to bend over with my arms crossed and go backup without having to uncross my arms and use them to support myself getting back up. https://www.youtube.com/watch?v=rmWoPsDDDLshttps://www.youtube.com/watch?v=olR47A-UOYUhttps://www.youtube.com/shorts/cE0Kv_Z7Y2M (going to do number 2 a bunch if I can, really lacking shoulder strength, you have to be able to stack your hips over your shoulders, not quite there yet)https://www.youtube.com/shorts/6VbbISWfMc8 - I can't even lean forward enough against a wall to start the press to handstand against the wall
200kghttps://files.catbox.moe/muc8wf.mp4
>>77056085STINKY PPO POO BUM
>>77056285Why do roiders struggle with pec development?
>>77056307It makes me think that in most people pecs are actually much smaller than is visually optimal and people like Arnold are the exception in having "sufficient" pecs
>>77056307Nothing to do with roids, this is a proportional physique. Your pecs should not be bigger than the delts. Nobody likes bitch tits
>>77055865I can do like 200 for 100% bw 150% can't be that hard lmao
>>77056285>200kg cgbpDang. How many years lifting? What programs worked best for you?
Haven't used a belt for deadlift in a year. Tried it today. One plate gave me shooting pains during descent. Without a belt I go up to three plates and feel fine. Wtf?
>>77056307>great physique>close grip bench presses 200kg“Uh why are your pecs so small” - fat anon who can’t bench 3pl8
>>77058551>>great physique
>>77056285What program do you do for bench press? How do you make sure your tendons don't get injured?My bench jumped from 120kg to 170kg on roids but then my pec tendons got injured (where the pec connects to the delt/biceps)
Why are IPF lifters so fucking cringe?
>>77039906How tf can my muscles be so imbalanced? I managed to press 25kg dumbbell with right arm for 3 reps, than try the same with left arm and couldn't do even 1 rep, recorded video to maybe analyze technique and didn't see any difference, then spent half an hour trying to squeeze at least one rep from the left arm (and it's my dominant arm). Guess i'm gonna have to lower the weight until the imbalance is corrected.
>>77058966maybe try training with an actual routine instead of flopping around in your basement with a single dumbbell.
>>77058993What makes you think i don't have a routine?
>>77059001I said an actual routine not this GPT retard slop
>>77059001Everything
>>77059002>>77059012Why you bully me?
>>77059015see the very top of your screen where it says read the fucking sticky?
>>77058966>>77059001lmfao
>>77059020How is it going to help me lift more weight, retard?
>>77059086still didn't read it.
>>77059109Because it's trash and i live more than you.
>>77059118>live lift*Autocorrect.
>>77059120no, I saw your video. you're a fat sperg. Consider reading an actual routine and following it. Never post again.
>>77059135Stop crying.
>>77059137lol, lmao even.
Excreted a pile of Norman khan into the toilet
No one here lifts
>>77059222duh, this is the pizza-snack loving general
>>77059222is that your cope for not lifting? okay
>>77049598lol, you must weight a buck 45 and get pushed around by the wind. 103kg is tiny as shit. you must be practically invisible and lift cottonballs, ugly zoomer
>>77044751>I’ve twinked down to 180 (losing a large amount of muscle in the process, mostly in my thighs)no shit. you're 180. nobody even thinks you've lifted anything in your life
>>77060166Trip on, Simon.
>>77058892sounds based to me even though he's a christcuck
