Currently a massive load of extremely stinky Norman khan

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>>77039906

>>77039955
their logo is a pinata.

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i shit blood today

>>77039906
Got some stuff to post tomorrow, but not today.

>>77039955
Dodge Brothers were Presbyterian, not Jewish btw
>>77039906
Was 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.

>>77039955
Based Henry Ford, he knew.

>>77040542
What 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 you
Ngl 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.

>>77040412
It'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

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Can you guys give me a good 5x5 Programm

Going 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.

>>77039906
Am 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.

>>77042192
180KG 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,

>>77042008
SS

>>77042192
No 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

>>77042539
IS THIS A JOKE?

>>77042539
I guess you could doesn’t really matter

height: 172cm
weight: 197.2
scent: none
music: none

Did 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.

>>77042192
I 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.

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>>77040412
>Dodge Brothers were Presbyterian, not Jewish btw
Oy vey!
Crypto jews!
Gross!

>>77042735
nope. curling two huge ass plastic plates makes my pp go hard

>>77042866
the 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?

>>77039955
the Dodge brothers were English, not even jewish heritage

>>77041763
I 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.

>>77042131
Congrats 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.

>>77044781
this but bench squat curl

Squat >>>>>>>>>>>>>>>. Deadlift
Simple as

>>77044697
How about their shareholders?

>>77039955
>Ford was a dirty commie
Huh, never would've guessed.

Stomach irritated had to move to the toilet

The Norman khan is 80% Norman khanarrhea in both smell and texture

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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 but
man

>>77042008
https://stronglifts.com/stronglifts-5x5/ultra/

>>77046580
Ankle 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.

>>77044751
I'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.

>>77039906
I 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
>>77040412
Yeah but one of their middle names was Elgin so

>>77045422
>he's mad about getting 2 days off instead of one

>>77044697
Then why was the jewish star of remphan their logo?
crypto kjikes

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>>77039906
THREADLY, 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

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>>77049180
OFFICIAL, AND CLEARLY ON-TOPIC, /PLG/ RULES (no bitching!):
1.) Do not talk about cutting
2.) Do NOT talk about cutting
3.) An adult male is >190 lbs, and this is an 18+ board
4.) LOLfedders get out
5.) Every fed is a LOLfed
6.) There are no real rules about lifting (except that s*mo is ghey), half-rep all you like
7.) There are no real rules about judging either, enjoy your R E D L I G H T S
8.) You must have vids to prove your lifts
9.) POST LIFTS or GTFO – The choice is yours.
10.) EAT MOAR – It is never enough
11.) Your program is shit, no exceptions
12.) Powerlifting is not a sport.
13.) Pulling s*mo is an admission of fundamental weakness, ontological incompetence, and likely fatherlessness
14.) FIGGY is not a fraud
15.) FIGGY is not a felon
16.) FIGGY IS NOT A JEW
17.) Grow a beard
18.) Phoneposters get The Rope.
19.) Everyone stronger than you is on sterons. Everyone weaker than you isn’t trying hard enough.
20.) Try harder
21.) You must squat >2.67 times bodyweight AND have an unblemished boxing record to bully FIGGY

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>>77049183
UPDATED 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 Rubbish
Wants 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

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>>77049180
>>77049183
>>77049184
Another week (slow threads because ZOOMERITOS don't LIFT desu) another FIGGY WIN

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>>77049180
>>77049193
But I have other virtues father...Ambition...

>>77039906
Oh my what the fuck more sloppy Norman khan splurting out in what smells like Norman khanarrhea , more of the same , just a mushy pile

>>77049183
ay yo, do you niggas ever chew on your beard? asking for a friend.

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63kg women
meghan Scanlon sexooooooooo

>>77047373
I think you’re delusional about the side effects you’re experiencing from being obese

hubbardbros...

>>77042192
heres a program redpill

most sane programs work in general
531 will never work for me
westside works for me
this is because of genetics of neurotransmitters

im 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 volume

my 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 me

if you type 2 you do a bodybuilding feel the muscle type workout

you 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 neurotype

if 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 moment

if 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 bored

if 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 stall

there 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.

>>77049450
Shave 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 1RM
week 2 - 96% of 1RM
week 3 - 100% of 1RM
week 4 - hit PR
rinse 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

>>77049822
What are your numbers?

>>77050746
you 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

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TFW no Amanda Lawrence Sheffield powerlifting GF

>>77051147
that'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: 172cm
weight: 196.2
scent: none
music: none

No 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.

>>77050746
You 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

>>77039906
Some 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.

>>77052794
wow imagine being a keen butcher and that lands on your slab

HOW MANY CAN SQUAT 150% OF THEIR BODYWEIGHT FOR 20 REPS,

>>77055865
I did 138.8% for 1 and couldve done some more weight

>>77055876
I LIKE WHEN THE BAIT IS THIS GOOD,
GETTING INTO FIGURES THAT INCLUDE <1%,
EXCELLENT TASTE

>>77055865
Yes I can do 20 singles at 150% bw

>>77055974
GOD LOVES THOSE THAT TRY,

height: 172cm
weight: 197.6
scent: none
music: https://www.youtube.com/watch?v=BtXec1z00pM

squat 1x1 315
sumo 1x1 405
bench bar
leg extension 5x30
pull-ups 5x2
45 degree back extension 1x8

Not 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=rmWoPsDDDLs
https://www.youtube.com/watch?v=olR47A-UOYU
https://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

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200kg

https://files.catbox.moe/muc8wf.mp4

>>77056085
STINKY PPO POO BUM

>>77056285
Why do roiders struggle with pec development?

>>77056307
It 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

>>77056307
Nothing to do with roids, this is a proportional physique. Your pecs should not be bigger than the delts. Nobody likes bitch tits

>>77055865
I can do like 200 for 100% bw
150% can't be that hard lmao

>>77056285
>200kg cgbp
Dang. 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

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>>77058551
>>great physique

>>77056285
What 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)

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Why are IPF lifters so fucking cringe?

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>>77039906
How 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.

>>77058966
maybe try training with an actual routine instead of flopping around in your basement with a single dumbbell.

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>>77058993
What makes you think i don't have a routine?

>>77059001
I said an actual routine not this GPT retard slop

>>77059001
Everything

>>77059002
>>77059012
Why you bully me?

>>77059015
see the very top of your screen where it says read the fucking sticky?

>>77058966
>>77059001
lmfao

>>77059020
How is it going to help me lift more weight, retard?

>>77059086
still didn't read it.

>>77059109
Because it's trash and i live more than you.

>>77059118
>live
lift*
Autocorrect.

>>77059120
no, I saw your video. you're a fat sperg. Consider reading an actual routine and following it. Never post again.

>>77059135
Stop crying.

>>77059137
lol, lmao even.

Excreted a pile of Norman khan into the toilet

No one here lifts

>>77059222
duh, this is the pizza-snack loving general

>>77059222
is that your cope for not lifting? okay

>>77049598
lol, 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

>>77060166
Trip on, Simon.

>>77058892
sounds based to me even though he's a christcuck

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>>77060172
>180 AT 6'

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The sharting strength forum is now full of better lifters than this general

lmao

>>77061072
DOUBT THAT,
EACH 4CHAN USER HAS 20 PERSONALITIES,
EACH 1 OF THOSE 20 CAN STILL LIFT THE SAME WEIGHT,
CAN YOU IMAGINE 20 BIG DOGS,
THATS 20 PEOPLE THAT CAN SQUAT OVER 200KG (AROUND 230% BW),
PLG IS STILL THE GENERAL,
EVEN IF IT IS SLOW,

Wow tons of Norman khan is coming out

Wasn’t expecting this

Stink factor 6.4/10

height: 172cm
weight: 198.2
scent: none
music: none

squat 1x1 315
bench 1x2 225
reverse bench iso 2x2 45 75
leg extension 5x30sec
pull-ups 5x2

Not bad today, afternoon training was pretty good too. Meds seem to be working well but my BP is still high, slowly going down. Waiting to get tested before I start picking back up again. Increased my training time to an hourish in the mornings and an hour and change in the afternoon.

>>77061760
i barely feel 315. how do you only handle it for one at 200 pounds

You guys want a bench workout? Fine, i'll give you a bench workout. Do a double progression, start at the low end of the rep range and increase the weight when you can do all sets with the high end of the rep range

Competition style bench press: 3 to 5 sets of 3 to 6 reps
Weighted dips: 3 to 5 sets of 5 to 10 reps
Incline bench press: 3 to 5 sets of 8 to 12 reps
(Optional overhead work for shoulder health, 1 to 3 sets of either dumbell or barbell OHPs, 6 to 15 reps, whatever you prefer)
Chest exercise: as many sets until the chest fatigues, 10 to 20 reps
Tricep exercise: as many sets until the triceps fatigue, 10 to 20 reps
Shoulder exercises (lateral raises, front raises, reverse flyes) as many sets until the shoulders fatigue, 10 to 20 reps

There you go, dont ask me again. Do this twice a week, and if you want to increase the frequency to 3 times a week or just want to include heavy single work then use 3 sets for all the compound exercises and on the third day do the Max Effort Method or any type of heavy single protocol, followed by dead benches 10 heavy (but doable) singles

>>77062189
he's weak, its that simple

>>77062193
You would never say that to my face. Bitch.

I stopped lifting maybe 2 and a half years ago. At the time my dl pr was 180kg @ 90kg. Deadlifted yesterday for the first time since then and got 120kg x7 @95kg. Should I be expecting linear progression back up to 180kg? Last time iirc I did standard linear progression till about 160kg then did a nuckols program the rest of the way. Wondering if the muscle memory aspect will matter cause the first time I started deadlifting I got like 80 for 5 and now when I restarted years later I got 120 for 7.

>>77039909
also holy shit he's still going? i have the actual living breathing norm on my steam friends list and we hung out once irl i could ask him to stop by lol

>>77063012
I'd say it to your gf's face as I cum on it tho LOL

>>77063091
vgm sire greetings for the day!!!

best regards,
Anonshna

>>77063402
that was my bf

>>77063455
heh, well he's a bottom now ;)

>>77063541
>now

Does 5/3/1 work? Every three week cycle, the highest I do is one set of 5 at 95% of 85% training max, which equates to 80% of 1RM. Every week there's only one set I would think as heavy, the rest is 7 sets of 5 at lower weight. Is one "heavy" set really enough to build strength?

>>77063562
Nope.

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I am new to learning the olympic lifts and i am struggling hard. On cleans i feel like i am catching the bar way too high up. Im in like a half/quarter squat when i get the bar up. It looks like the 4th step in this pic.

Do i just need to complete the squat anyway? A lot of people online say to move around the bar but maybe im to uncoordinated to really understand what they mean.

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>ugly incel zoomers don't know about when pete attempted 900 in the cage while weighing like four pounds

>>77061072
well of course. why would you think that a website filled with attention seeking women would be strong? everyone is fighting for that next you. literally all fucking women here

>>77063562
I saw great progress on 5/3/1, but I was doing the Big But Boring addon on top of it. All my lifts improved by 20-25kg after a few months

>>77063885
SOME PREFER TO FUCK MEN,
BIG MAN TINGS

>>77063833
Remember this when you have kids and they try and skip out on sports like your fat ass did

>>77063833
Yes, try not to power your lifts, especially as a beginner. You might develop bad habits. If you over pull because you have excessive strength and catch high, always ride it down. There's also a chance that you catch it high because you're off balance and wouldn't be able to catch it lower.
When in doubt, consult catalyst athletics
https://www.youtube.com/watch?v=-IJhKZxmcXc
Off to the high hang gulag you go.

>>77063562
I had good results running for 2yrs on last set AMRAP and SSL (FSL when cutting)

>>77063833
>>77064152
also watch this
https://www.youtube.com/watch?v=dJKgdgUmqy8

>>77064152
>>77064169
I havent gone above 75lbs because i feel like my form is off but I can deadlift 350 so im probably strong enough. Il watch those videos and try those tips my next workout.

I want to get good because there is nothing cooler in the gym then tossing weight above your head.
Not bragging about my dl just using it as a reference.

>>77064210
Well, stop doing deadlifts, unless you're really mimicking clean by doing a clean DL and staying over the bar.

height: 172cm
weight: 197.2
scent: none
music: none

squat 405 1x1
bench bar 1x1
reverse bench iso bar 1x1
muscle up 1x1
leg extension iso 5x30sec
45 degree back extension 1x8

Not bad today, feeling closer to how I would like to. Afternoon cardio was regular too. I did not do any hiit jump rope though. Just one set of everything I normally do in the evenings. Pistols are getting there, can't get every rep yet. Shoulders are still really, really weak. I can't stress enough how weak my shoulders are. Wrists and hip flexors are also bad. Hip flexors are getting better because I have been working on them a lot the past few years. No videos today, was pretty busy.


>>77063833
Just practice with the bar/broomstick/pvc a lot. Also I would start with learning the snatch and then the clean. Its easier to clean if you already know how to snatch than the other way around. I would plan on just snatching the bar for a few months a few times a week to get the hang of it.

>>77064217
I am new to all the olympic lifts. Deadlifts were just part of my normal training, i will cut back on them if they have given me bad habits for clean and snatch.

>>77064229
I am having trouble with the snatch as well but i did not want to sound too needy. Its like i dont have the mobility to get it cleanly above my head, always feels like its pulling me forward.

>>77064337
>I am having trouble with the snatch
figgy the virgin also has trouble with sex

powerlifting is kind of bullshit, i've decided to just do full body workouts and try to build up strength through hypertrophy
i did 20 reps of deadlift at, uh, 30% today and it exhausted me more than my 1RM ever did

>>77065517
I'm quitting powerlifting. The ROMhaxxing, the unnatural movements, the culture. It's all gayer than the gift.

>>77064229
>SCENT NONE
EWW
>>77065514
HEHEHE BEAT ME TO IT,
DO NOT FEAR THE SNATCH,
>>77065517
>>77065642
VERY WISE CHOICE

>>77065642
Gay

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>>77065642
New lolcow just dropped.
What causes this?

>>77064337
>Its like i dont have the mobility to get it cleanly above my head, always feels like its pulling me forward.
How are your overhead squats and snatch balances? If you only have issues in the catch while snatching, it means you're bringing the bar forward instead of up.
https://www.youtube.com/watch?v=FF6Zv8y4mMA

I want to introduce some AMRAPs in my training, which I never did. What percentage of max should I use? When should I do them?

>>77066851
you never do them because you're a cowardly little ugly incel retarded zoomer. the only people that do amraps regularly are non women, aka the opposite of you. you aren't ready for them in the squat or deadlift and i can tell so just shut the fuck up retard. go back to powerlifting

>>77065517
well no shit you multi line posting retard. why would you think at a 1rm is serious business? powerlifting comps are beauty pageants, they're just to show off work behind the scenes. but they will never ever be serious business. 1rm's are for weak retards who fear real work

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Is FFMI bullshit? I am very fat but done some powerlifting routines for about 2-3 years. Am I secretly big underneath the fat?

>>77067841
FAT PEOPLE ARE STRONG,
WHAT DO YOU THINK HAS TO CARRY THAT WEIGHT,
IS IT NOT JUST RELATIVE?
THIN PEOPLE NEED LESS MUSCLE MASS.TO MOVE LESS FRAME,

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>welcome to plg

Does anyone have any newer programs that have more singles/doubles/triples? I have not really looked at any newer free programs in awhile. From what I understand there are way more people doing the above plus back down sets. When I get back I will post my update for the day.

Since qtdttot wont answer me. Should i alternate between DL and bench at the start of each session ? I've been trying to improve my bench so i start out with it every time but i've hit a decent 1rm (2.5pl8bench) today so i guess it's time to switch them and save my diddly ?
>>77055806

Wow sitting here and huge Norman khan explosion

I have Norman khanarrhea coming out

I guess my stomach didn’t agree with the pork miso

>>77067841
1. unless you’ve had a DEXA scan, your body fat is probably higher than tha
2. When you’re fat, 1-2 FFMI is just all the water and bloat you have
So even if this was accurate, you’d only be 20-21 FFMI if you cut down to a 6 pack

>>77069365
youre not that guy bud

height: 172cm
weight: 200.4
scent: none
music: none

squat 1x1 405
bench 1x2 225
straight arm reverse bench 1x3 75
leg extension 5x30sec
pull-up 3x3
45 degree back extension 1x8
one leg 45 degree back extension 2x5

Finally a man again (over 200). Skipped this morning because I had a headache and I had assumed it was just dehydration, but I think its also related to my kidney/bp instead. Yesterday I did two rounds of hiit on the assault bike which went well, but paid for it a little bit later. I did end up training yesterday evening too. Afternoon training today was good, making progress on floating my feet for press to handstand. Back levers were good, blew some blood vessels on my face. This guy (https://www.fullrangestrength.com/nordic-curl.html) had an article going over why he did not like nordic curls and said to do ring suspension leg curls instead, so I am trying a few two days per week in the afternoons. I forgot I had them planned when looking at my program for wed/sat. I think they are okay, better than using furniture sliders. I always like trying out new to me exercises and see if I like them. Why do I need to wait for a study if I can do it on my own and its relatively safe to do.

>>77063833
Also try training some broad jumps, like doing 3-5 in a row for distance. I found you get some good triple extension during the jumps and it did carry over to my snatch form after a few months of doing them.

https://www.youtube.com/watch?v=LRyVFEtADQk fun squat session vid from Japan

>>77069349

Why do you want a new program? Why not use something already tried and tested? Lifting as a pursuit is basically solved. Programs just take some combination of the 3 pillars of Intensity, Volume, or Hypertrophy. The program that works best for you simply depends on what your weaknesses are, and what your psychology is.

>>77063833
I got filtered by those lmao my elbows hurt

More Norman khan needed an emergency evacuation

Fortunately this time it’s more solid than last nights fiasco

>>77069808
One day I'll get them asics, one day...

>>77046594
This

Been having pain/stiffness in the right low back/si area for months and months that I couldn't fix. Randomly tried a banded pigeon stretch, which felt amazing and then completely dissolved the pain afterwards. Hell yeah! Now if I could only get my left elbow to stop being a faggot so that I could low bar again...

>>77069522
Seethe

Excreting some mushy stinky Norman khan

If you believe Laura is natty, then you're dumber than you are gay.

still cant do any compounds due to fucking ankle somewhat fucked up from joogging, but did some light zercher jefferson curls yesterday, first time in 3 fuckng months

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>>77073276
The left gravitates to cardio because it’s socially virtuous, low-risk, weight-suppressing, and heavily female-participated; jogging signals “healthy” without requiring confrontation with strength, mass, or hierarchy.

The right skews toward powerlifting and strongman because those reward size, aggression, and measurable dominance, traits the left pathologizes and women, on average, self-select out of.

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>>77073285
ummmm... okay?

>>77073285
>Left = fit; sex having stamina chads
>Right = fat; incel staminalet chuds
I concur

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>>77073285

height: 172cm
weight: 200.4
scent: none
music: https://www.youtube.com/watch?v=G6FuWd4wNd8

squat 1x1 315
bench 1x1 315
leg extension 5x30sec
1 leg back extension 1x8
pull-ups 8
chin-ups 14

Todays training was not bad, pretty basic. Squat was low because I had a little knee pain warming up and did not want to risk it. Squatting felt really good though, no pain squatting. I should push my bench a little more 335 or so for the single. I do overhead bulgarian split squats with the bar and they felt really good today. Found another channel with some good explanations for s&c concepts.

>>77073285
10/10 take.

>T
Squat 275x5, 255x5x2
Bench 212x5x3
Chin-ups 3x10@+7.5 lbs
Neck Curl 3x15-20
Band Pull-Aparts 2x20

>>77073285
Fortunately for me I'm an olyjeet centrist.

WHAM

height: 172cm
weight: 199.4
scent: none
music: https://www.youtube.com/watch?v=NDllimEdhaE

squat 1x1 315
bench 1x1 335
sumo 1x3 405
leg extension hold 5x30sec
leg curl hold 2x20 sec 45

Not bad today. Sumo went well, had to stop myself from doing too many reps. Squat I will hit 405 tomorrow. Tried leg curl for my glute, although its more for hamstrings we will see. Also did some slow eccentric nordic curls and they felt pretty good, going to try them again tomorrow. Fast update. Paid to log my food. So far I have only had chips, chex mix, gummy bears, and two Pop Tarts(tm) today. Also I will try the leg extension before squatting instead of after tomorrow. Also need to buy a yoga ball.

>>77076557
>PAID TO LOG FOOD
WAIT WHAT?
USE GOOGLE SHEETS OR DOCS
>SCENT NONE
DIRTY MIGRANT BASTARD,
HIT THAT 4PLATE

Excreting some stinky smelly Norman khan

Stink factor 7.0/10

File: 1752026260096223.webm (3.46 MB, 720x1280)

3.46 MB WEBM

Finally hit 315 on the bench

>>77076976
Nice lift, grats

>>77076976
thanks for lifting friend

>>77076976
blobby said your heels were never planted, doesnt count, and to try better next time, small fry

>>77077423
Blobby should post body with timestamp

>>77076976
this is an all-arms bench press
refine technique and you've got much more in you

>>77039906
Why am I so much bigger and thicker than the fags who can lift more than me?

File: 1765631916666681.jpg (1.91 MB, 1781x3108)

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>>77077817
>>77076976
Genetics. Despite working my forearms they stay skinny. I have deer calves as well.

>>77077844
I'm talking way wider and thicker these gaylords are form frauding. I'm stronger at every other lift.

>>77076976

Nice, good lift

>>77077851
you're stronger but the others can lift more? you're losing me

>>77076976
Big. How long did it take? BW and height?

>>77076976
Heels came off the ground.
Miss.
You could probably get 275.

>>77077679
bobby's latest weight was 297.

>>77078235
He's 200 now and grew a ponytail lol

>>77078307
proofs?

>>77078307
is he absent from the general to pull off a nikocado?

How old were you when you grew out of your posting shirtless mirror pics phase?

>>77078307
kg or stone ?

>>77078381
it never began, was fat, took up powerlifting because fat

>>77078381
>mirror pics
couldn't get a girl to take any of you? sad

>>77078381
Around $1.2M NW. Abs compound. So do assets.

>>77042539
I get what ur saying but why even treat them like accessories u should take curls seriously as serious as bench ur not gonna get big biceps from benching or any compounds. My biceps r huge from going to failure with a 5 rep range for curls ala my man basement

>>77078653
Whats ur 5 rm on barbell bicep curls?

>>77078539
Lmao

I'm not getting any younger. This year, 2026, will be my last year powerlifting. I will commit to dropping badly mass down to a BMI of 19-20, which is objectively healthier than 24. I recommend all you future retirees do the same.

>bulk 15kg
>gym belt increases 2-3 holes
>cut 15kg
>gym belt only decreases 1 hole
>stronger than ever so I should have more muscle in theory but my gut just keeps getting bigger
uhhhhh is this the power of powerlifting?

>>77079046
they dont call it power shitting for nothing.

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Dont listen to the twinks.... this is fine

keke the mindbreaking done on the fatties is amazing. how does bro show up twice a year, and get immediate seethe

>>77079085
kek

>>77039955
One day we will kill them all

>>77039906
Guy my squat sucks and it isn't getting better, help

>fat fuck mentioned
>his alter ego suddenly appears

this thread's picking up the pace

im gay

>>77079316
it better slow down, don't want to burn too many calories

>>77079383
HEHEHE,
QUICK WIT,
GOOD ROAST

>>77079419
>QUICK

height: 172
weight: 201.4
scent: none
music:

squat 1x1 405
bench 1x1 225
reverse bench iso 3x10 75
leg extension 5x30sec
snatch bar 1x5
seated leg curl 2x15sec
pull-ups 6
chin-ups 8

Not bad today. Don't think I am feeling the leg curls but I will try them a few more times. I like doing them with the rings a little more. The 45 degree back extension feels better. Nothing really eventful today outside of that. Afternoon training was pretty good, got a little cooked and skipped two exercises at the end.

>>77078208
Post body with timestamp

https://youtu.be/IcrcNmIMZRA?si=vXY3_IOu7MsF5g8Z

>>77079951
>si

Lowbar back squat is the most uncomfortable dumb shit ever and at this point I zerch 40kg more @210 lowbar comp depth.

This is specifically because it's impossible to hit comp depth without shoes or losing tightness for me. Squat was always the lagging movement for me and now I know why, retarded arbitrary IPF depth ruining my life, I'm gonna squat parallel/slightly above and I'm gonna get massive squat gains that will translate to comp depth squat and I'm gonna be happy and you'll suck ass. IN FACT ALL IPF DEPTH SQUATS AT COMP HAVE LIFTERS LOSE TIGHTNESS AT BOTTOM!!!!!

>>77079786
Old-fag Pro-tip: Do not post videos of yourself if you are not ready to receive feedback.

Rumor has it that 4chan gets are solved. The new meta is Bobby gets. Check 'em

>>77080340
highbar is the answer

>>77080480
The 9000th is mine.

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>>77080340
Yeah, only A T H L E T E S can low bar squat. You must have the giraffe femurs of a waterboy, or perhaps soccer player. Something essentially disabled like that.

>>77080340
imagine if you actually squatted atg lol
powerlifting is a joke

>>77080756
>Fats so fat they even need to make the word athlete twice as big

>>77081254
athlete is not in their venecular

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>>77081650
>venecular

Why do I always end up with the bar forward on snatches and cleans...
I wish I knew how to pull consistently.

>fat fuck mentioned
>fats start posting

Here

It

Comes


SWUISHSHSHS SOLOP SPLOOOS
PLOP BRFPTTSS LUUFFF SPLOSSJJJ

PLOPP SPLOSSJJ

SPLISH SPLASH!!!

Plooop plop

Ughh tons of smelly disgusting Norman khan entering the toilet

>>77080424
I do want feedback, but I need to see the body of the person giving it so I know whether to throw the feedback into the trash or incorporate it

>>77082202
What if it was blobby's body?

>>77076976
Stop wearing heydues.
Pull your pants up.
Actually do the pause.
Feet stay on the ground.
Tell your spotter to do some upper body.

You'll thank me later.

Any advice for sled pulls or pushes?

>>77073092
i don't take drugs and am still more jacked than the people who take them lol

it's easy: just become so poor for awhile that you kinda have to starve a little. povertycore af

>>77083555
Laura, sweetie, let us evaluate the facts. You are a biological female who claims to be more jacked natty than a biological male on steroids. Both of whom regularly hit the gym. I understand your job relies on people believing you are natty, but you aren't fooling anyone who understands fitness or has common sense. Your clients must be some dense mfs

>>77040759
jews learned al lot of their scummy practices from us Anglos, but we get a pass because we're white, in fact the whitest of the white :)

>>77083549
how brown are you?

>>77083605
White

>>77083577
buy a pee test for me, then. I'll take one any time on demand if there are enough Coke Zeros involved. I'd be more than happy and willing to prove all of you wrong if you pay for the test lol

>>77083732
counter offer: you send me your pee for analysis

More Norman khan coming out

>>77083686
nope try again lil brown zoomerito lol

>>77083686
White people don't type
>Any advice for sled pulls or pushes?

>>77083555
RIIIGGGHT

>>77081847
>hog baron

>>77084250

>>77083577
You can clearly see the varification in her physique. It's like she thinks that biological females can go below ~18% bf with no sides.

I'll never understand these dumb lying roiders, but like you observe, it's all about money.

>>77083732
>pee test
Shows nothing. Your cells will have more nuclear binding sites for free testosterone from when your body was flooded with it. These extra sites do not go away if you're off cycle.

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>>77083732
>Coke Zeros

height: 172cm
weight: 200.8
scent: none
music: none

squat 1x1 405
bench 1x1 315
reverse bench iso 3x10 75
leg extension hold 3x30sec 1x120sec
partial nordic curl hold 1x15sec
chin-up hold 1x15sec
pull-ups 3x5

Not bad today. Afternoon training was good too. Did 3 30/15 jump rope intervals, and 1-2 sets of everything else. Double clapping push-ups were good and my handstands are getting better. Hip flexors are still straight trash though. I have a deload/fast coming up this week and then I think I can start ramping up training again.

>>77076588
Greg has got me by the balls. I will soon next month probably.

>>77076976
Not bad, no wraps nice.

>>77082859
My spotter weighs less than you and 100% has a higher DOT score. Post body with timestamp. And feet do not need to be flat. I dont know what Fed youre competing in but that definitely isn't the case for the one I'm in.

Either way you'll make an excuse to not post body, or you'll post one without a timestamp

thats a Bobby post

binch or ohp today?

height: 172cm
weight: 200.2
scent: none
music: none

sumo 1x3 405 2x2 455 2x1 455
leg extensions 3x30sec

Today was not bad. Guy started talking to me at the gym so I got distracted, but I'll take it. Sumo was fine. I only stopped at 455 because that's where my glute was pulling a little too much. Its down to about a 3-4/10 and not a 7-8 like it was before. Afternoon training I will go pretty hard on because I am fasting for the next three days starting this evening. Glute has a little bit of tendonitis left to go. Going to clean it up with some more sumo holds with the bar about an inch off the ground. I will experiment with the iso higher as well. I don't get the tendonitis off the floor, its right at lockout which is really annoying for sumo. Next week is just zone 2 and stretching.

Wow guys, more Norman khan plopping out after my morning coffee.. happy Valentine’s Day to you all

>>77085431
binch always

>>77086194
ty I did bench. Ohp Monday maybe

How much do you poo

Ok plg should just admit they can't do sled pushes because they have no functional strength lol weird answers desu

shoo shoo brownie

175 lbs, 6'0
Squat 275x5
Bench 215x5
Deadlift 345x5

What program should I do?

>>77088478
>Squat 275x1
>Bench 215x1
>Deadlift 345x1

>>77040759
Good, people shouldn't be fucking whores and gambling.

>>77088478
you should learn programming and program yourself

>>77088914
What program? PPST?

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>>77088478
conjewgate

>>77088952
it wont hurt to read that book, you will definitelly learn something especially how rip programs, but i would suggest not stopping there. Read and watch stuff from Bromley, juggernaut strength systems, boris sheiko. With those you will have a solid theoretical foundation to program for yourself especially since you're not that strong yet, but also know that the theory you learn won't be everything, you also need to apply it to your training and see what works for you and what doesnt, as well as how much volume you respond better to, what exercises, all that stuff. But in the end you will be able to make custom tailored programs for yourself and adjust stuff as you go. That will take you to an late intermediate/advanced strength level, but i've heard from advanced guys that advanced programming is much more complicated so when/if you get there you will probably need to get a coach, but it's definitely not necessary right now with your strength level

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>*ruins your life*
I mean not actually, but can you even powerlift if you have this ?

>>77089145
No if the impingement prevents you from reaching competition depth in the squat you can't powerlift. It is possible to surgically remove the impingement though.

>>77060166
Agreed. I think anon is bsing about totaling 700kg as well. 6' should be in 120kg or 120kg+ class for best results.

>>77083577
>You are a biological female who claims to be more jacked natty than a biological male on steroids.
She's not though, her lifts are even more of a tell that she is natty. Her best lifts are squat: 297.6lbs, bench: 170.7lbs and deadlift: 336.2lbs

Laura is NATTY

>>77089303
>Her best lifts are squat: 297.6lbs, bench: 170.7lbs and deadlift: 336.2lbs
Why does she look like a ghoul tho

>>77055865
Gotten pretty close. Took almost 5 minutes and had DOMS within a few hours that lasted for way longer than made sense

>>77088478
Just hit the lift differently each time and do whatever assistance you have time for that day. Superset assistance with 1-5 really hard sets to be extra efficient. Best way to avoid program hopping

new giga smigga dropped
>>>/vt/109481938

This week I hit 315lbs for 3 on zercher squats
I weigh 149lbs

>>>/vt/109481938
>the most obvious case of roids
>>77089603
dunno why they think that, guy just looks fat

>>77089724
>>77089603
The false flagging even in /vt/ is crazy. Bro is obviously on roids. The proof is that he's competitive with strongmen in competitions who use steroids. He also has a roid gut

>plg thinks laura is natty
>plg thinks smiggy is natty
>plg thinks franklin is natty
>plg thinks stef is natty
this has to be a psyop

>>77090283
what if they're natty though

>>77090417
https://en.wikipedia.org/wiki/When_pigs_fly

>>77090283
They are natty tho

>>77090283
frank is the only really exceptional one on that list and he competes tested

>>77090439
Did Indians just figure out this saying? I keep seeing them spam it everywhere.

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he evolved quite well

>>77088961
hey thanks for the detailed response. can you post body with timestamp? want to make sure im getting advice from someone who looks good

>>77090283
BIRDS NEST IS CLEAN,
DONT BELIEVE MR 9, LAURA OR THE DEADEYE ARE,

>>77090673
Yes, they are like 30 years behind on slang

bump

The next thread will be epic

height: 172cm
weight: 196.4
scent: none
music: none

Fasting today, wanted to link two okay PT channels:
https://www.youtube.com/@E3Rehab
https://www.youtube.com/@ZacCupplesPT

E3s website is better than the videos. Faster to get the information and most videos also have an article. Also a link to the old t-nation archives if you are bored and looking for something to read https://archive.t-nation.com/all-articles/?category&author&keyword&sort=date-asc

Norman khan exploding into the toilet right now

>>77091027

>>77091027

>>77091027

*farts*

This aint even dead yet