let it die

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>Outbenches you

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>>77109474

>>77109474
When this says blobby mass index won, does this mean bob won or rajeet won

>>77109842
same
>person

>>77109842
Bobby won
The entertainment is over
The schizos have been institutionalized

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>>77109474
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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>>77110496
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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>>77110499
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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>>77110496
>>77110499
>>77110502
>last thread
>FIGGY interrupted
>thread dies
And now THIS thread is blessed für tausend Jahre. Lesson learned, lil zoomeritos!

>>77110507
Blessed to 404 before 44 bobbies

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>zoomers don't know about pete being flown out to various places to pull for animal

you cowards dont even smoke crack

>>77109474
Excreting a solid load of Norman khan

Started taking pictures of weights when they were left out every time it happened to me since about last month. I'm up to 12 pictures already. Ridiculous. Why can't people rack the weights right?

>>77112103
not my fault you cant raise your wife and kids right

if this thread stays alive longer than the previous one then bobby definitely won

anyone here has Joey T Training Method? anyone that bought that can at least explain to me how the program is setup and all that?

>>77112205
Kek reverse psychology but I stand with you

Excreting more Norman khan this morning

height: 172cm
weight: 198.2
scent: this 19yr old girl stunk up the gym
music: https://www.youtube.com/watch?v=LrkEc2V3mO4
vids: https://www.youtube.com/watch?v=Lij7pOvRXKM https://www.youtube.com/watch?v=eLXmqorq1T0 https://www.youtube.com/watch?v=ZgjEtsS_kOg

squat 3x1 405
chin hold 2x30sec
reverse bench hold 3x30sec 75
dips 2x20
multi-hip 1x8 15

Took another picture of unorganized weights at the gym. They took off one 45 and then put two 25s over top of it. Today was not too bad. Three singles instead of one at 405. Going to start back adding in squat volume next week. With any luck I should be back to 495 singles in about two months. The full knee extensions are really helping, moreso than the jumping (although both did help). Glute still has some tendonitis but its very manageable now. Just need to keep doing the overcoming isos, nordics, and 45 deg back extension. Shifted more some of my PM training to have more low tuck planche holds. Currently holding 6 seconds at a time for about 10 sets. Getting my hips up is going to be a bitch. Highly recommend it.

>>77112544
Never heard of him I will look it up though. Always good to get some new information.

>>77113246
your not real

>>77113246
>Never heard of him I will look it up though. Always good to get some new information
he's one of the best bench pressers of all time, dude is legit. 745 bench in gym i believe

I think I fractured my forearm with close grip bench

>>77113985
Literally how, axial load is by far the forearm's strongest orientation

Going to a little local competition not serious or anything so nervous aaa my squat sucks nyooooo

Why are you completing in an activity that makes you repulsive to women and unhealthy? Most of you fatasses can't even run a mile and have t-rex legs lmfao. Powerlifting is retarded.

>>77114265
why are you mad?

>>77114265
this poster got dangerously high cortisol levels

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I'm gonna gain 40lbs of pure fat and 1lb of muscle so I can add 5lbs to my low bar fat sit! This is what powerlifting is all about!

>>77114644
who are you quoting?

>two powershitting le bad posts today
the schizo is getting desperate

>>77114644
Jestermaxxing to nobody. LTN

>>77114644
Now this is a Bobby post

Any program recommendations? I've been running SBS RTF for two years and I’m ready for something new. For context, my stats are: 82kg BW, 174cm height, with a 220kg squat, 150kg bench, and 260kg deadlift.

>>77115497
We run MadBobby, or Bobbygate primarily. You could try Bobby Gold for a premium.

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what happens when it hits 10,000

>>77115691
dont forget blobby, blobert, bobbu, robert, rob, raj, and fat fuck

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

ssb 3x8 225
chin-up amrap 1x20
nordic hold 3x13sec
incline bench 1x1 245
single leg leg extension 3x8 60
ass bike hiit interval 3min :20/:20

Not too bad today. Cooked myself on the amrap of chin-ups and had to rest for about 20 minutes after, but did finish the workout. Incline bench I may switch to higher reps on we will see. I need more bench practice in lower rep ranges but I don't really care that much my strength is still going up. Leg extension I am going to increase to 12-15 rep range. I figured out the machine. I just try to throw my leg up so the top part of the thing hits the top like the carnival game with the hammer and the bell at the top. Its more challenging to not slam into the top and bottom. Its way more fun that way and easier to get consistent reps. Still don't love it, but its more viable now.

>>77113665
Nice thanks

>>77115497
What type of programming are you looking for? Or rather what did you like about the program and not like? Do you want something with more singles? Amraps? Lots of sets of 4-6 etc. There's a lot of good options just depends on how you want to train.

>>77112544
Just looked into this. I don't have it and need to save up for it, but I will probably buy it if no one else has it. Benching is the most interesting part of powerlifting and I am always looking for good takes. I have seen almost every lifter stall out on bench for hilarious amounts of time in ways that does not happen with squat or deadlift.

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Reminder that he won

>>77115744
I’m not a fan of the first block of SBS RTF. The rep ranges for deadlifts and squats feel a bit too high for me. Something with more work in the 3–6 rep range would be ideal.

>>77115931
He won the rare award for having body fat percentage equal to BMI

>>77115691
I vote we put his name out to pasture, just like his corporeal body

>>77110502
Literally nobody uses these mate. Instead how about a best of?
>I chase both raw numbers and formula, bitch
>Wake up plg. It's FEEDING TIME
>

>>77116249
No I don't!

What leagues should i watch to get into it? Lost in that regard

Excreting a giant load of Norman khan
Stink factor 3.9/10

>>77109474
does supermong still post here?

good morning

I will stay in plg until I see the super autist ain to get the octosevens with a wasted get, then will never visit again.

>>77109474
Wow I was not expecting this Norman khan to be like this but it was explosive Norman khanarrhea …

BIG DOG WORLD OUT THERE,
STAY HEALTHY,

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>>77117661

height: 172cm
weight: 198.6
scent: none
music: none

sumo 405 4x3
dips 2x20

Light training today and this afternoon too. Need to watch some NRL tonight so that cut into the afternoon a bit. Sumo felt pretty good. Hammies were a bit sore from the nordics on Fri. I should probably move them to Thurs, but I will keep them on Fri for the rest of this block to keep myself from pulling too heavy and irritating my glute again.

>>77116155
I am still looking into newer programs, going to be a day or so. Don't want to recommend sheiko or something (if you have the time, its not bad though, very comfy to run).

>>77116418
There are no real leagues, just "big" meets kind of like golf or tennis events. I don't know which meet is coming up close I think there is a decent one really soon though.

>>77114644
You must train neck with a yoke like that. Respect.

>>77117661
>>77118793
post the tantrum webm pretty please

>Sumo felt pretty good
Is this a euphemism for sucking cock

>>77118848
>>77118959
Oops. My curry fingers slipped

More Norman khan is evacuating rn

what are your lifts bobbertson?
https://youtu.be/cM-4wl0aUvs

EVEN MORE Norman khan coming out

This batch is stinkier than the one from yesterday night

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

Forgot to weigh myself today but its fine because I'm fasting. I forgot I was fasting so I started my day with 80g of goldfish, 2 poptarts (standard serving), and a slim jim. Other than that I did not eat anything. Still looking up programs I should have something tomorrow or the day after if no one chimes in first. My diet actually got much worse after I started tracking all my food. Averaging 85/110/400 p/f/c for the past few months.

>visit /plg/ for old times sake
>90% of the posts are still bobby related
fucks sake

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Squattos getting easier and easier lately

>>77120913
Trip on, Bobby.

>>77121138
Good squatting

>>77120913
all i think about is bobby

Do you people give programming advice? I'm at a 430*5 DL 6' 223lbs and wanna deadlift 500. I can do a set of 5 rack pulls from the patella at 505 but fail single deadlifts above 455 by them never breaking off the floor. Would it be reasonable to start doing deficit deadlifts? Right now I do heavy shit on Monday, light shit on Tuesday, like power cleans or weighted chins, then light but fast or paused DLs on Friday. Just failed 475 for a single with a week of rest, thought I'd be closer to 500 by now.

>>77122374
deficits will help, also leg press especially dead stop. Quads and glutes are weak, hammer those

height: 172cm
weight: 195.5
scent: none
music: none

bss pause 3x30sec 145
chin-up hold 3x20sec
nordic hold 4x15sec
wide pull-ups 3x4
db bench 4x15 60
hip flexor iso 3x15sec
bike hiit 5min :20/:20

Not bad today, little light from the fasting and also did not eat enough today. Walmart did not have chicken sandwiches when I went for lunch, so I had to get a bag of chips instead. Tomorrow I am going to get some frozen pizza probably. Training was good both am and pm. Spent a little too long at the gym (about 2 hours), but got everything done for once. Would like to knock about 20-30 minutes off though. Still working on finding the programs. Looking at the muscle and strength pyramid for fun. Its not bad, a good summary of the recent research. Most people are not organized enough to get much out of it though.

>>77122374
>>77122489
Man I'm gonna be honest. I never did any of those variations. I deadlifted 4pl8 while being half the weight lol. Just lift heavy and try hard man.

>>77122847
4pl8 is literally a beginner number. Kid at my gym pulled 455 at 150bw after like 18 months of unserious training. Keep your "advice" to yourself.

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Height: 5'9
Weight: 450lbs

Squat: 600lbs
Deadlift: 400lbs
Bench: 155

talked to a cute girl today at the gym

What do you use for logging lifts?

height: 172cm
weight: 196.2
scent: none
music:

squat 5x5 315
sumo hold 5x30 sec
deficit conv rdl 3x3 315
lat raise 2x15 20 1x12 25
back extension iso 3x30sec
dips 1x20

Not bad today, squats were a little light but felt good, no knee or glute issues. I will take it any day of the week at this point. Nothing else interesting happened. Lat raise was a little weak may add another set next week and/or do it after the dips. I need to get to 30s instead of 20s, tried 25s today but the last few reps did not count.

>>77116155
Looked through some free programs on lift vault for fun most of these should be okay:
TSA Intermediate (have not ran)
Sheiko # (may have to get the app) (have run and liked, can be time consuming if you rest too long)
Doug Hepburn Powerbuilding Methods (I did run this one once it was a little dry for me)
5 Gorilla Squad Programs Frequency freak seems fine but no accessories (have not ran)
16 Week Complete Program - Calgary Barbell is fine but has 4x7s initially (have not ran)

I need to look for the RTS templates before they mostly went to emerging strategies or w/e Mike called. A good chunk of coaches got coached by him and started their own thing. I don't really like RPE still though. Not objective enough without a velocity tracker (which RTS heavily used at one point). Also, its feels really lazy to program. Emerging memes is nice, but also feels lazy to program.

>>77123429
Excel and paper. I have heard good things about liftosaur and RTS has a free tracker on their website that is pretty good too. Most of the tracker are shit for gymnastics/calisthenics where a good chunk of it is sets for time so I can't use them for half or so of my training.

>>77122374
455 is pretty close to 5, you will probably get it soon doing what you are currently doing. I don't really love the rack pulls, would rather do heavy shrugs and db rows, but they still work. I would swap them out for deficit dls like you suggested probably in the 365-405 range I would guess if you are stuck around 455. Chins are good, speed work and pauses are good.

Don't feel like scrolling the thread because there might be doo doo, but I misspoke earlier when I said 365-405. You should probably start a little lower depending on your deficit. I would start your working sets with 265-335 maybe a little less if you are going to pull a lot of reps.

i was raped by a powerlifter

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>>77109474
Started a thread but got ignored,
My delt literally snapped doing snatches.
I can still use my arm just fine, it just hurts like shit at certain angles.

I was doing snatch girp deadift with pauses to increase grip strength and the damn thing literally popped and ripped.
it was almost end of workout, with 205 on the barbell.
How long does this type of injury take to heal?

>>77124897
snatches and snatche grip deadlift are two separate things.

height: 172cm
weight: 197.2
scent: none
music: https://www.youtube.com/watch?v=bVOEF1DcmWg

bench 4x2 315 2x1 335 3x3 275
leg extension 3x15 80 90 100
maltese press 1x15 25
nordic curl eccentric 4x4sec
pull-ups 1x8
chin-ups 2x8

Today was not bad, little long. Main mistake was not judging the fatigue from the db presses Monday. They definitely cut into my bench a little. Second was leg extensions were a little light. I was getting low on time and only had time for two warm-up sets. They need to be a little heavier. Also, I got cooked by the time I got to the maltese presses, which was only one set of 15. I like the sets of 15, but I'm going to have to limit the exercises I do them on in a single training session I'm guessing until my cardio gets better. Pull-ups/chin-ups I will probably break up into shorter sets too. Bench will be depressed the rest of this block (two more weeks after this one) because I'm going to do sets of 15 on incline bench too. Next block will be heavier DBs, dropping the incline for another day of benching, something more normal. My legs should be good for squatting tomorrow, going to do some triples. Knee feels pretty good. Aiming for regular numbers by early to mid May. Everything is starting to feel pretty good sans "poor programming" for some stuff (bench and dl).

Lots of Norman khan logs falling out into the toilet rn

>>77126024
>music
that chorus is fucking dope as shit, i love that raw energy, sounds a lot like a blend of system of a down and korn

>>77126024
that chorus is fucking dope as shit, i love that raw energy, sounds a lot like a blend of system of a down and korn

I have a probably dumb idea but I wanted to ask here to see anyway. I'm thinking of running conjugate but as a 6xweek UL split with 2 ME, 2 DE and 2 bodybuilding days. Something like:

Monday: ME upper
Tuesday: ME lower
Wednesday: Bodybuilding upper
Thursday: Bodybuilding lower
Friday: DE upper
Saturday: DE lower
Sunday: rest

The reason I am thinking of this is because I don't have much time to train each day but I can train every day, so my repetition effort work really gets cut short every day, thus my idea to have two full days dedicated to it.

On the ME and DE days my assistance will likely be limited to 2 isolation exercises each. For example on ME upper I might only do tricep extensions and facepulls and that's it. On the bodybuilding day I'll probably do Louies 6x6,8x8,10x10 scheme for bench/rows (superset?) and maybe a simple 5x5 for legs (not sure on specifics yet). But basically just a bunch of submaximal volume then some isolation assistance.

Anyway, does this sound doable or nah? I'd love any input or advice, or just call me a retard.

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no one pissed yet
https://www.youtube.com/watch?v=yl-c9UQj6ds
https://www.youtube.com/watch?v=xGx2Hm7EG8c
she cute tho

height: 172cm
weight: did not today
scent: none
music: none

squat 2x3 315 1x2 365 1x2 405

Slow day today, but squatting felt good. Ran low on time again and did not get the rest done. Had to shit twice at the gym instead of once and that took more time out of my day. Afternoon training was okay too. Bent arm press to handstand against a wall is coming along. Wrists are still a little weak. Low tuck planche is coming along too. Spending a bit more time training it and that helped move it along. Knee and glute are feeling good. Getting back into regular training next block and especially the block after.

>>77109474
Oh wow quite a few Norman khan logs are sliding out

>>77130457
Lol sumo for her is like 8 inches ROM. What a joke

>>77130457
Sumo should strictly be for women and trans

>>77127602
Every day of conjugate is also supposed to be a bodybuilding day for the respective upper or lower day. Every day is shaped like:
>heavy single or speed work
>Heavy accessory for volume
>Bodybuilding
Just do more bodybuilding on your 4 days. The benefit of conjugate is that you can hammer yourself as hard as you want and it won't affect the program because it's not based on percentages and you're varying the workouts so much

>>77131143
>>77127602
Oh sorry didn't see the time constraint thing, you can use supersets to improve thw time efficiency on the bodybuilding work, also it would be better to put 1 day of bodybuilding (upper and lower) after the ME days and 1 after the DE days than to put your DE so close to next week's ME

>>77131080
AMEN

>>77131150
Thanks for the advice I appreciate it. Just to clarify, do you mean like:

Mon: ME upper
Tue: ME lower
Wed: Bodybuilding Upper
Thur: DE lower
Fri: DE upper
Sat: Bodybuilding Lower
Sun: rest

Or did you mean something else?

hi guys I just did my first powerlifting competition a few days ago:

height: 192cm
weight: 91.4kg (weighed in at)
gender: male
scent: none
music: straight up childhood friend ASMR RP
squat: 95 (I had a knee injury for months so its low :(, still a PB tho)
bench: 85 (i fucked this one up really badly)
deadlift: 180 (PB :))

does anyone have good tips especially on how to properly get all power out of bench? I just really felt like I coulda done more and I had the power and energy for more but I just wasnt using it

>>77131509
Yeah something like that, but I would put the lower bodybuilding as far from the ME as possible i.e. wed. Swap upper and lower bodybuilding days and it's pretty much optimized. Upper recovers faster than lower

anyone watching the open nationals?

>>77129074
we had a pissa

>>77131517
I'm 192cm as well, I need to use an almost-close grip in order to get good power off the chest with bench. Also, Smolov worked very well for me to break through tough plateaus

>>77131631
2 for 2 (maggie and daisy)
ill upload them later

height: 172cm
weight: 196.8
scent: none
music: https://www.youtube.com/watch?v=p7hz93tiRWs
vid: https://www.youtube.com/watch?v=e3te1unQ7yQ

ssb 1x10, 1x12, 1x4 225
chin-ups 3x4
pull-ups 6x4
nordic hold 4x15
close grip incline bench 1x15 135 1x7 195
single leg leg extension 3x15 60

Not too bad today. Broke up the pull-ups so I did not overheat, because my cardio is still bad. Knee is feeling good and so is my glute. About seven weeks out from normal training if this all keeps up. Fucked around and watched a garage strength vid about bench accessories and tried some close grip. Did not love it. I'm going to drop incline for spoto press next block as I have not tried it before. I've done larsen presses before and did not get too much out of them, but I may try them again for another block and will see how they feel. Might try both with dumbbells and see too. Otherwise back to pullovers.

>>77131517
Just more practice and probably gaining weight if you want to. Too tall to be "optimal" for that weight class. You will see lots of weighted dips, db bench, larsen press, spoto press, pause bench as accessories, sometimes incline bench too. All are good and your mileage may vary based on your proportions. For example, I don't get much out of dips or overhead press despite being pretty good at weighted dips.

Bomp

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i love me some cock (melissa peacock)

What's a good set and rep scheme for RDLs as an assistance lift after low rep deadlifts?

>>77132934
I generally prefer to keep RDL's in a higher rep range, 10-15, in contrast to something like SLDL's which I would put at like 5-8. RDL's are good for training lat tighness during hip rotation, I would give it like a 3-4 x 15 or 5 x 10-12. Keep your knees very soft at the top, this isn't a quad exercise

>>77132934
I do 3-5 sets with 8-12 reps

>>77132977
>>77133055
Thanks m8s. Went for 4x12 with 60% of training max (125kg). Only got 10 and 8 reps on the last 2 sets, but was sorta in a rush. Good tip with the soft knees at the top too.

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>Deload
>210kg x5
Was 1h after big lunch, 2nd rep puked into my throat and started to get fold over. Said fuck it and finished the set than ran to the bathroom and puked to the toilet for 3 minutes
10/10 would recommend again
than only some ohp 70kg x5, 75kg x5
and rows to 120kg x5
quick nice session happy with squats anyway as it was supposed to be only 1 set anyway since deload, wanted to get more around 8 reps but taking in account what happend im happy with that

end of blog (the lunch i puked was korean ribbs)

Have a post for later. PA nationals was pretty good too if no one watched it.

>>77109474
Excreting Norman khan

Wow that Norman khan was one giant one logger

>WAWTT
Bench 6x3
315, 325, 335, 345, dropped back down to 335 for last two sets
OHP - 135 5x8, sets felt weird. Kept it light.
Incline DBs for sets of 10, 60s up to 90s
Jm Press, Rolled DB extensions, chest flies at two different angles
>WAWET
Spoon roast
>WAWLTT
https://youtu.be/hLOheGDwD_0?si=_7ftFnkvSzVVjEyU
>WAWFT
As miserable as ever.

height: 172cm
weight: not today or yesterday
scent: none
music: none

sumo 7x5 315
dips 4x20
lat raise hold 3x20sec
front raise 3x15 20

This was yesterdays training, today was just some cardio. I did not fast today because my weight is a little light. Around 196.8 I think from yesterday. The deadlifts were good, going to swap the RDL for more sumo next block. Glutes are feeling much better not 100% but getting there. Its pretty deep but I can pull on it now. Two more weeks for this block. PA nationals was pretty good and so was the Arnold. I want to go the to Arnold again, but I stopped since they stopped giving out samples. You used to be able to get nearly a years worth of pre-workout if you went on Sunday a few hours before the expo ended. One year I got two free shirts, a pair of socks, a water bottle and a bunch of sample packs of supplements. Now you don't really get anything.

>>77135003
Ashton got gifted a bench and todd was robbed a squat

>>77135055
>As miserable as ever
turn that frown upside down!

Excreting Norman khan that is borderline Norman khanarrhea

There’s quite a bit of clumps

Is my 195x5 bench good at 130

>>77136475
pls post bobs

>>77136519
Wtf I'm not that fat

>bob
>not fat

>>77135392
>NO SCENT
STINKY BUM

height: 172cm
weight: 198
scent: none
music: none

bss pause 3x30sec 145
chin-uphold 2x20sec
nordic hold 3x15sec
wide pull-ups 3x4
db bench 2x15 60
front raise system 2x15 25

RTS training log update (mostly free and worth trying, but I don't use it): https://www.youtube.com/watch?v=md4QkEfnI9c

Had to cut one set off of two exercises because of time, but other than that was pretty good. Excited to start regular bulgarian split squats in a few weeks.

>>77136475
>Kg
That you Bobby? Your bench is getting good.

height: 172cm
weight: 196.6
scent: none
music: none

squat 5x5 2x2 315
deficit rdl 4x4 225
sumo hold 3x30sec
lat raise 4x8 25
db back extension iso 3x30sec 70s

Not bad today, took a little longer than I would have liked. Tried a wider squat stance with highbar and it felt pretty good. I may keep it for awhile although it hits your hips a bit harder in the hole. I need a velocity tracker to get accurate comparisons. Putting it on the list after getting the Joey T bench program.

>>77134945
thanks for posting lift

File: 260kg x1.webm (2.14 MB, 720x1280)

2.14 MB WEBM

Sorry for offtopic but I uhh lifted weights
>end of blog

>>77139281
>I lifted weights
>wraps
>straps
>sleeves
>suit
>belt
>heels
uhh

>>77139288
let's see your squat

>>77109474
I've been off and on lifting for years. I've been lifting again and now every time I do deadlifts or squats I get a really strong headrush, I've only ever had that happen when hitting pbs before. Now though the weight doesn't seem to matter, happens if it's light or heavy, changing my breathing doesn't seem to do anything either. I have been doing keto for a while but last time I lifted was during a cheat period and I had the same issue. I thought it was iron deficiency but there was no change with iron supplements.
Did I hit the wall anons?

>>77139908
lol

>>77139909
Please bro, I don't want to bust my teeth when I faint in the gym.

>>77139342
You'd like that wouldn't you, fag. Imagine asking another man to see him squat

Plopping out mass quantities of Norman khan rn

>>77140444
that's what i thought

Remember to ice your balls before training. Heading to my afternoon session.

>>77139281
mirin bro. whats your program?

height: 172cm
weight: 197.8
scent: none
music: none

bench 5x4 295 1x6 225
leg extension 4x15 100
maltese press 2x6 30
pull-ups 5x4
chin-ups 2x4
nordic curl decline 4x5sec

Not bad today. A little busy. Afternoon training went well. Swapped the hanging leg raises for some tuck inverted ring rows and tuck inverted holds. Going to start using RTS app again at least for most of what I can track with it.

i miss pIg

>>77143110
Wdym it's right here

SUPER SQUATS

SQUATS,
150% BW,
20 REPS,
NO RACKING,
FULL RAW,
GO

>>77144245
so like 165 kg squat for reps

>>77121138
How tall are you?

>>77130457
Doing this shit in front of cameras, to be preserved forever. At the end of the day its really more about her pissing on the platform than it is the lift. I don't even care if she made the lift. I don't know if she did. The entire life makes them piss themselves on a platform on camera. fucking women.

>>77144250
MAYBE FOR THE 6FT POLISH GUY,
THE SMALLER FOLK LIKE ME LACK THE BONE DENSITY,
100KG SQUAT WOULD FOLD ME NOW,

height: 172cm
weight: 199.4
scent: none
music: none

squat 4x3 365
chin-up hold 2x20sec
db back extension 2x15 50s
db front raise hold 3x25sec 25s
weighted dips 1x10 90
multi hip 3x7 110

Pretty good day today. Had to skip my warm up for time reasons but went fine in the end. Trying out RTS tracker again to see if the new version is better. I did not like trying to find the exercises last time and a bunch of stuff I do is not listed. Its okay. I will use it for a few blocks and keep using excel. I don't like having data locked up in apps all the time. Paper + excel is unbeatable. Also, my cardio is getting pretty good. Almost ready to challenge Isley to something in zone 2 on a rower.

6'3 or 190cm
>Did some conv pulls and it started frying my back, had a gay tought and tried sumo for first time in 5 years
Weak af in sumo, but much much easier to set my back, zero feeling in the back and today hips, ass, groin sore as fuck.
I think i might do it for a while that it unfucks my stiff hips should help even with setting back in conventional

>>77143110
What does the I stand for and why did you capitalize it?

>>77145356
ioi, not sure lf serlous or not

Squishing out some logs of Norman khan

https://www.youtube.com/shorts/SHSQMCFCLlc

mak 70 kg x 4 strict press
YEA
I train for it by doing double kettlebell 2 cleans 1 press

Wow this Norman khan EXPLOADED into a Norman khanarrhea explosion

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BIGGER THAN YOU

>>77145772
Mirin, that was legit impressive, especially since you have the long arms. Seems like you have more left in the tank given the length of pause at the bottom. Take a side vid next time to check that the bar isn't too far in front of you at the start of each report because it seems like you're lowering the bar too far in front. Hard to really tell from the angle in your vid. What's your bodyweight now?

height: 172cm
weight: 198.4
scent: none
music: none

ssb 21 reps 245
chin-ups 4x6
nordic curl hold 4x15sec
incline bench 12x4 165
single leg leg extension 10x4 60

Not bad today, need to update my RTS log and don't feel like it for today. Switched from 2-3x15 to 10-12x4 I think its a little more time efficient by the time you include the rests and I don't have to worry about getting cooked mid workout. Same weights as before, just a lot more sets. Probably going to be sticking to sets of up to 4 and see how it goes. Somewhat obviously the rests were short considering its a weight that was like rir 3 for a set of 15.

>>77145772
good stuff, kettlebells are fun. I only have 3 kbs and none of them are the same size. might do some swings in my off-season around June.

>>77146363
>14 normans itt and i'm not allowed to reply to all of them
:(
you should challenge yourself to go a whole thread without flushing, see what kind of monument to Him you can create

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waifu jessica buettner is competing (and brittnay schlater)

https://www.youtube.com/watch?v=-3BhKKhZKuU

>>77147405
Gross haha

File: 20260313.mp4 (908 KB, 720x1280)

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Suumo

File: 2026-03-14 13-33-49.webm (2.22 MB, 652x1080)

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>>77148174
sprinkler

Are powerlifting programs actually retarded?
I'm making way more gains having one leg day (squat heavy + bodybuilding machines high reps after) than I ever made squatting 2-3 times a week with "powerlifting" programs.

>>77148592
>(squat heavy + bodybuilding machines high reps after)
I do this but twice a week. Best legs in the gym apparently. They might be lying to me.

>>77148467
you'd think women would switch to a different sport after this happens to them

I haven't checked into powerlifting in probably a good 10 years
Did they finally fix the bench presses?

height: 172cm
weight: 198
scent: none
music: none

sumo 8x4 335
sumo hold 3x30
lat raise hold 2x25 25
weighted dips 4x4 110 1x4 135
assault bike hiit 8 :20/:10 4 :30/:15

Not bad today, a little slow starting but felt pretty good after 4 sets of deadlifts. Dips felt better than expected. Will put in some pullovers next block but I don't know where yet. Its looking like db bench, flat bench, inline bench, pullovers and maybe some unweighted dips if I have time to do them in the mornings. I broke my apple watch, but have a referb coming. The heart rate tracking is too good to not use one. The more objective feedback you can get while training the better.

>>77148592
No not really, most of them are pretty good. Heavier guys may only squat heavy once a week and have a lighter secondary day. Post lacks details about what you were doing before, what you are doing now, and how long you have been doing it. No one can actually tell based off the vague information you gave.

What's with all the broccoli hair Instagram youngsters dive bomb bench pressing with elbow wraps and butt very high up the bench?

>>77149078
It's a new era

>>77148592
People respond differently to programs so use as a guideline and change what fits best for you

>>77148811
Its worse now, you would think the people in charge would have a shred of common sense but no

>>77148174
GOOD MEME
>>77148827
OH THIS GUY GENUINELY PERFORMS SUMO WITH A CONFESSION,
>>77149078
EGO
>>77149152
GOOD TAKE

>>77149940
NO IDEA WHY THE NAME DISAPPEARED,
I DONT ANON POST,
HONEST,
IS NOT SARCASM,
OR IS IT?

Excreting a pile of mushy disgusting Norman khan at the moment

>>77148467
do women not use the restroom before lifting? or is this a feminism type thing

height: 172cm
weight: 198.4
scent: none
music: none

Just did about 80 minutes zone 2 today, no fasting because my weight is light. Want to be around 201-202. Still need enter my shit into RTS. Its kind of a pain in the ass to use. Easier than before, but still not ideal.

File: Rippetoe.jpg (28 KB, 427x364)

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>You WILL read the book.
>You WILL drink the milk.
>You WILL eat at least 5000 cal/day.
>You WILL train exactly 3 times a week.
>You WILL do the power cleans.
>You WILL NOT do any cardio.
>You WILL NOT do any mobility.
>You WILL NOT do any ab work.
>You WILL NOT do any isolations.
>You WILL NOT do any stretching.
>You WILL NOT listen to any rap music.
>Each training session from now until the end of your days WILL begin with low bar squatting the bar for 5 reps.
>You WILL never go over 5 reps on ANY lift.
>The only exercises you WILL do are squat, deadlift, bench, the press, and power clean.
>If your BMI drops below 35 don’t even bother coming into my gym.
>If you miss any reps, you WILL increase your calorie intake by 500 cal and you WILL attempt the same weight two more times and if you don't complete the weight you WILL deload the weight by 10%.
>You WILL do the program.

https://youtu.be/E0kTWN29Yvs

mak strict press 80 kg yeaa lets go

>>77146986
Thx
I hover 79-80 kg I did 80 kg now strict press

>>77147051
Yeah I do lots of clean and press at home with kettlebells to train for strict press

height: 172cm
weight: 199
scent: none
music: none

bss pause 3x30sec 145
chin-up hold 4x15sec
nordic hold 4x15sec
wide pull-ups 4x4
db bench 7x4 70
front raise 5x4 35
ass bike hiit 4x:20/:10 3x:30/:15 2 minute warm-up/cool down (watts around 485-600 on sprints)

Much better day. Finally starting to feel in shape. Going back to lots of short sets aside from isometrics. Feels way more sustainable. The long sets work too, but only if I'm crunched for time and can only do one set, maybe two. Heart rate gets fucked and I start cooking. There should be way, way, way more reports of people puking, seeing stars, having the lights get extra bright, having slight hearing loss, taking out the headphones and not being able to train in sweatpants/sweatshirts because they are too hot, needing rest more than 3 minutes between sets etc. Logging my shit from last week on RTS, will post a screenshot later when I am done.

File: 1745139275394117.jpg (585 KB, 1356x2410)

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140kg

https://files.catbox.moe/9adrkf.mp4

>>77152347
THAT SOUNDS HORRID,
CARDIO SOUNDS ON POINT,
BIG MAN TING,
>>77152427
YOKED,
JUICED,
COMICAL FOREARMS,
LOOKING GOOD

>>77152427
bobby?

https://www.youtube.com/shorts/nfUE2ZSRlCk?feature=share

mak 240 kg pr

Excreted a load of Norman khan that was feeling like it may have been Norman khanarrhea by the urgency but it was mainly chunky still

Okay now it’s Norman khanarrhea coming out

height: 172cm
weight: 199.4
scent: none
music: https://www.youtube.com/watch?v=LdMcneZ5bzU

Squat 2x3 405

Not much today, feel fine though. Low back tweaked a little on the last set but everything is fine. Glutes and knee felt good. Had to leave early to deal with a gym billing issue. Afternoon training is still on though.

>>77153475
>khanarrhea
Lol you have gonorrhea

>>77152427
mirin, what's your cycle? What should I consider adding besides testosterone?

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>>77152165
>sharting shit

>>77154318
Horse cum

File: OOF.gif (391 KB, 220x182)

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>>77155018

Jump rope today only got my heart rate to 145 today, getting better. :30/:15 intervals. Big gains, took a minute, but its getting there.

>>77155018
nice, like 100cc? 200cc? im? rectally?

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nice thread lol

>>77155474
mirror image
spooky

I shit like I train, twice a day.

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>>77155456

>>77155474
Literally duplicates
>>77155487
If it were a mirror image he'd be facing Arnold.

>>77155487
You may have meant to say spitting image.

>>77152210
Fuarkin beast Mak!

BD, is he still natty?!

>>77155474
THE BIGGER THE BIRD,
THE BIGGER THE NEST,
ITS A BEAK VS BEAK WORLD OUT THERE,
>>77156081
THE FATTY NATTY,
I LOOK LIKE I EAT,

Eddie Hall's 500kg deadlift really isn't impressive at all when you look at objective metrics like relative bodyweight percentage. He was around 200kg when he performed the lift so that's a measley 2.5x bodyweight. My 200kg deadlift at 70kg bodyweight is 2.8x making it a superior and more impressive lift. Disagree? You're fat.

>>77156981
I'm thinking based?

>>77156981
While 2.8x is cooler and better than 2.5x, no
>man
weighing 70kg has ever done anything impressive.
And no, Bobby, no
>man
should ever weigh above 120 unlike your 135 fat fuck ass.

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>>77156981
>200kg

height: 172cm
weight: 199.4
scent: none
music: none

bench 8x4 275
leg extension 5x4 100, 3x4 120, 3x4 140, 1x4 200
nordic curl slow eccentric 5x5sec
pull-ups 4x4
chin-ups 4x4

Not bad today, cardio kicking in which is nice. Bench was a little slow the first five sets. I'm thinking I'm getting more interference from the low tuck planche holds on my shoulders than I thought. Triceps/chest seem to be fine though based on the dips and incline bench. DB bench feels fine too. Should be okay though. Planning on doing one more block with some adjustments then go into a short peak before going back to off-season for a few blocks.

>>77157708
why do you never have a scent put on some cologne

Why isn't there a general for regular weightlifting? I got so much shit to ask...

>be me
>go to commercial gym for some bench
>look small and weak because I train for strength/power and not bodybuilding
>all these roidtrannys on the bench next to mine with 2pl8s on just standing around
>load up 185 and start repping it
>they all look over super surprised because I look small
>rack it and look over
>lead roidtranny gives a nod
I have earned their respect.

Sometimes I come in here and feel weak compared to you guys. But then I remember how much more you guys weigh and how fat all of you are. This means it all comes out in the wash.

Makes me feel better.

height: 172cm
weight: 200lbs
scent: none
music: none

squat 8x3 365
chin-up hold 2x20sec
reverse bench hold 6x10 85
barbell 45 degree back extension 6x4 185
pullover 2x4 165

Not bad. Finally hit 200lbs today. Squats were bad the first 4 sets or so. Lifting in the morning with no caffeine less than an hour after you get out of bed sucks ass for a bit. You do wake up eventually but it takes a little while to get going. Pullovers were fine so I definitely think its my shoulders. Not an issue though, just an interference thing. Highly recommend more cardio, recovery keeps getting better and better. I still think most of people bitching about not being recovered is bad cardio at this point. Its not in any of the programs.

>>77158399
IT REQUIRES PREMIUM GRADE FLEXABILITY AND TECHNIQUE,
NO ONE HAS THAT HERE,
>>77158819
GOOD BAIT,
THERE ARE ALWAYS BIGGER FISH,
I GOT ASKED LOADS IF I COMPETED,
AND HOW DO I SQUST IN JEANS,
PRIDE IS A SIN,
>>77158825
MASS MOVES MASS,
IT IS WHT YOU ARE SO WEAK,
>>77158904
EWWW

Is 1x a week frequency enough?
I want to try it because I always feel beat up and not recovered but it seems too low.

>>77159079
It's not bait. I'm similar to that guy and the guys who bench 2pl8 all have a lot of extra mass on then than I have. They're impressed when I bench 185. Some have even pulled out a calculator, determined what multiple of my bodyweight it is, and then get even more impressed and acknowledge me a better lifter. Powerlifters need to get out of their own heads and talk to people who aren't powerlifters.

>>77159259
protip: they only bench 2pl8 to your 1.5pl8.They aren't bigger than you. You are all very small or dyel

>>77159259
HEHEHEHE,
THE CALCULATOR,
A GYM BAG ESSENTIAL,
NEVER LEAVE SCHOOL WITHOUT IT,
>THERE MAY WELL BE SOME NON POWERLIFTERS IN THE POWERLIFTING GENERAL,
WE DONT EVEN LIFT ANYMORE,

>>77159259
made me blow some air out of my nose

>>77159419
Quick! Put your CPAP back on!

>>77159345
You can encounter fit people outside of the gym you know. Or do none of you guys go outside? The phone is a calculator.

>>77160047
THANKS FOR THE TIP,
NEVER KNEW THIS INFORMATION,
>GO OUTSI..
NO IT IS A SCARY WORLD

Excreting a large pile of extremely stinky smelly Norman khan

Need me one of these machines: https://www.youtube.com/watch?v=1zNzj_Y4RcU

>>77161093
>Another squat

height: 172cm
weight: 199.8
scent: none
music: none

ssb 5x3 295
chin-ups 4x4
nordic hold 5x12sec
incline bench 175 10x4
pull-ups 4x4
leg extension 10x4 70

Not bad today, one of the better sessions of the block. Still need to add everything to RTS at some point. No time today.

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>T
41 - 26
76 - 19
31 - 14 (Man of the Match)
Just a couple games left and then prepping for the offseason. Invited to do the curtain call Army v Navy game before a Major League Rugby game, but I might have a scheduling conflict. Race/Triathlon summer is just around the corner, too.
>E
Friday Lent means fish.
>L
https://youtu.be/lwxAovpSLh8?si=YtQlmRo-bc1RqqTX
>F
Going to branch out and run something new. Looking at some programs from Thibarmy and leaning towards the type 1B program. It essentially boils down to 3 blocks of 4 work weeks with a squat, bench, hinge, press, pull day with some plyos and cleans sprinkled in. Wouldn't mind input but
>month long thread
that ain't happening.

>>77160699
qrd?

>>77161430
Welcome back rugby chad

>be me
>roll into gym at 150
>look like I don’t even lift
>entire bench area is 220+ dudes taking 10 minute rests and talking macros
>every bar loaded to 2 plates like it’s mandatory

>i slide in
>no fanfare
>throw on 165
>tight setup, controlled reps, no bouncing
>actually moving the bar instead of surviving it

>guy next to me asks my weight
>tell him
>he pauses mid set to do the math
>“wait that’s over 1x bodyweight… for reps?”
>now suddenly i’m interesting

>same guys who were ignoring me start explaining how strength isn’t about ratios
talking about leverages and “just bulk bro”
>right
>i leave looking identical but now half the room is questioning their life choices

if your strength only exists after you inflate the denominator, that’s not strength. it’s being fat.

>>77162439
https://desuarchive.org/fit/search/text/norman%20khan/order/asc/

>>77159259
Got into an argument with my gf because she keeps insisting the biggest guy in the gym is automatically the strongest.

She points at this ~255 lb roider benching 335 like that settles it. I’m explaining that 335 at 255 is ~1.31x bodyweight, and I’m 155 hitting 215 clean which is ~1.39x. If you actually scale it, I’m stronger.

She just keeps saying but he’s bigger.

Right... He has to be bigger just to keep up.

The same math applies with penis size. If you’re 6’4 with 7”, that’s honestly just maintenance. I’m 5’7 with a very efficient 3.75” and that’s elite. Relatively speaking I’m basically world class.

She just looks at me like I’ve completely lost it.

Which proves the point. People don’t actually care about ratios, they care about what looks impressive. Big guy, big number, brain turns off.

She’s on the lease so I can’t immediately fix this, but if we’re denying basic scaling laws in my own apartment I don’t see how this holds long term. It’s not even about lifting anymore, it’s about refusing to engage with reality.

>>77162671
that never happened bro

>>77162557
COOL STORY,
SHOULD SIGN YOURSELF UP TO A GYM,
TRY LIFTING SOME.WEIGHTS FOR THE FIRST TIME IN YOUR LIFE,
SAFELY,
INSTEAD OF TALKING FAIRY TALES,
"BRO"

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>>77162671
>Got into an argument with my gf

>>77163058
>I've been lifting for about 6 months
didn't read your numbers
>is there any chance for me
yes, just keep lifting dummy. It doesn't happen overnight.

>>77162671
>I’m 5’7 with a very efficient 3.75” and that’s elite

Alright, you're elite, but be a bit more humble about it, would you

>>77163068
BIRDS NEST IS ON THE MONEY,
>>77163071
WHAT IS STRONG TO YOU,
5 YEARS YOU CAN HIT PRETTY GOOD NUMBERS,
GIVEN YOU ARE NOT A LAND WHALE OR A TWIG,
EVERYONE IS DIFFERENT,
3-5 YEARS CAN GET YOU,
120KG+ BENCH,
200KG+ SQUAT/DEADLIFT,
80KG+ STRICT PRESS,
60KG+ BARBELL CURL,
100KG+ BENT BARBELL ROWS,
ALL AT A WEIGHT OF 90KGS +/- 3KG
THEN YOU END UP GETTING OLD, TIRED, BAD KNEES AND A HERNIA FROM MOVING AN ENGINE OR COUGHING,

>>77163138
I THINK YOU KNOW WHAT STRONG IS,
BE IT A MAN OR JUICED WOMAN,

>>77109474
why is nobody sharing programs from trainheroic?

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>>77163287
I remember when the founders were filming their first lifting demos in the varsity weightroom. Good dudes.

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smiggy whens your next japan trip? there was a dank strongman event in osaka some days ago that you probably couldve won

>>77162671
Clever, my adipose filled companion. Muscles are used for moving mass. You can build more muscle by lifting weights, and passively build some by eating food gaining both fat and muscle. But the penis isn't a muscle. You cannot train its size.

There is a cool scaling law used for penis size, bodyweight and height but I don't think you're ready for this. It's about volumes, not height to length. Body density is approximately given by the Siri equation, or

BD = 495/(BF% + 450)

Where BF% is your body fat percentage (if it exceeds 35% you can float in ocean water)

From this we determine your volume

V = mass/BD

Next we estimate the volume of your penis by standard length and circumference measurements. V = h*C^2/(4*pi)

Numerical values as examples is left as an exercise to the reader. Rest assured, my obese compatriots, penises do look bigger on builds with lower body fat, precisely due to the volume ratios.

Now for a random comparison, ask yourself what penis volume YOU would need to beat a 6.6"x5" pecker @ 5.6", 60kg and 14% bf.

>>77163975
I realized that
>people
In this general may not understand what to do. I'll spell it out in more detail. Regardless of your body fat percentage your penis volume remains unchanged. Your objective is to calculate what percentage of your body volume your penis is.

>>77163577
was it the OSG qualifier? That was also going on while we were there last year. I think we were an hour away from it and I'm pretty sure I could have won it then too. But to answer your question I don't think we will traveling that far again for quite a long time.

Gentlemen, I sit on top of this porcelain throne, dropping another load of Norman khan

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olybros...

>>77164241
Brown bag special.

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

sumo 405 3x2
sumo hold 3x30 sec

This was yesterdays, not too bad. Feeling pretty decent going into my deload. No pain pulling, but the weight felt heavy because no real pulling for awhile. Really good though, can start to put some force through my glutes without worrying about it for the first time in a few years. The sumo holds at different heights helped clean up the last of the tendonitis I'm guessing.

Rest in peace my Smiggy, he choked on a chalupa
Yeah I think about it everytime I'm at the supa'
Yum yum, oh wow, but how?
I was in my room tryin to teach him how to deadlift
Then I heard a boom and it sounded like a missile
Who that is? What that was? Just his gut, hittin' the ground, there goes a thud

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huh?

>26 day old general
what the hell happened? I remember a few years ago the thread would hit reply limit in 1 day, sometimes twice.

>>77164322
what do you mean, hes beautiful!

Hello guys I've reached 130kg bench with a pretty close grip, and I want to reach the 145 goal. Any tips for accessories, tech and etc

>>77165197
spam tris

>>77164944
I JUST SEE 40 BMI JUMP OUT AT ME,
LIKE ONE OF THOSR WORD SESACH GAMES,
>33 YEARS OLD
ID LOVE TO FEEL THAT AGE AGAIN,
>335LBS
YOU ON A DIET?

>>77165210
I've been 335 consisteny for like 2 years now

>>77164944
>Obesity class III (severe/morbid obesity) by BMI
>Obese by body fat percentage ≥25%
>Claims to have abs
>Claims to be healthy

You may deadlift more than my total, but you also weight more than my squat.

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>>77165867

>>77165341
AT 6FT4 THAT IS NOT TOO SHABBY,

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>>77165923

>>77166036
what are you trying to imply?

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>>77164944
>>77165923
>Impedance measurements
Just get in a DEXA bro plz.

>>77109474
Just produced two very long pieces of Norman khan

Smelly too

>>77166559
>just pay hundreds of dollars to get blasted with radiation

BIG DOG WORLD OUT THERE

>>77165210
>33 YEARS OLD
>ID LOVE TO FEEL THAT AGE AGAIN
Damn i really gotta appreciate being 28

We need 40 posts to close this bitch out

then get posting bitch or let this dead general die

Squat 280x5, 260x5x2
Bench 217x5x3
Chin-ups BW+20x8x3
Pull aparts 2x20

>>77167907
Pull aparts? Wtf is that it sounds gay

>deadlift slippers on like I’m entering a sacred dojo of posterior chain warfare
>XL “NO EXCUSES” cutoff adjusted for optimal lat intimidation
>caffeinated powdered unicorn dust dry scooped directly into the soul
>AirPods blasting Viking war drums at a medically irresponsible volume
>baby powder cloud detonated across the thighs like a gender reveal gone wrong
>barbell loaded with exactly one big plate and several tiny plates to look more scientific
>tripod set up 17 feet away for cinematic form-check documentation
>Instagram story drafted in advance with “light work” already typed out
>mixed grip selected after a deep internal dialogue about violence and destiny
>belt punched to the final notch so my organs understand who’s in charge
>shins offered to the bar as a blood sacrifice
>one slow nod at my reflection to confirm beast mode authorization
>ammonia capsule cracked like I’m reviving a Victorian woman from fainting
>entire commercial gym forced to witness history
Yep, it’s time to grind out a heroic single at 405 with a hitch, soft lockout, and six full seconds of existential suffering. Absolute cinema.

>years of running conjugate
>spinning wheels
>end up crawling back to rippetoe/ppst methods
>rippetoe was right the whole time

Gym billing company lied to me again about their late fees. The whole industry is scummy. Gyms, gym billing, personal trainers, the way machines work. Shit is ass. Just want to lift weights.

>>77168273
>join hardcore powerlifting gym
>bring 5/3/1 logbook first day
>big dude snatches it, throws it in the trash
>“We don’t do that pussy shit here. You do OUR program.”

>try to re-rack my weights
>“Nah, you rack ours too.”
>unpaid laborer now

>mention Starting Strength once
>dead silence, someone cracks their knuckles
>try 5/3/1 instead
>gym nickname unlocked: B-Squared (Ballerina Boy) because I did lunges one time
>co-owner Big Dwayne leans in
>“You ever talk about a percentage-based program again, I’m making you run Smolov.”
>I laugh
>he doesn’t

>locked into 11-month contract
>call to cancel
>“You’re calling from B-Squared’s number, right? Yeah, no.”
>click

>currently paying $75/month for PTSD
>too scared to go back
>debating suing Big Dwayne for psychological warfare

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Congratulations on one month lol

>>77167335
YOU WONT,
NO ONE DOES,
>>77167986
I GOT TO THIRD 3RD LINE,
>>77168484
READ LAST LINE,
>BIG DWAYBE NOT BIG DOG
CAUGHT MY EYE

>>77169392
>YOU WONT,
>NO ONE DOES
You got me. As an unc what do you think i should do to make the most out of my age, or what shift in perspective

>>77169466
Travel more with your kids.

>>77169473
I dont even have a girlfriend yet. I mean i've had gfs, but no current long term prospect.

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>>77169476

>>77169486
its fine im not bummed about it, life's good

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Your thots on rpe?

>>77169520
Lol what kind of idjit came up with this it doesn't even make sense

Excreting a pile of mushy wet Norman khan

https://www.youtube.com/watch?v=KbS8XyxVyuE
https://www.youtube.com/watch?v=BsNRrxROFSU
https://www.youtube.com/watch?v=AScY28-Fm5c
usapl highschool nationals is going on

>>77172197
>junior high
Hello, figgy.

>>77169520
I like this image
>>77170153
to be fair I think you need to be slightly autistic to understand it.
basically you do a weight lifting set then answer the questions from top to bottom. if yes then you get scored on that line if no you proceed to the following question.
I always go for 8.5 minimum unless my joints are feeling creaky.

>>77169520
>RPE
>click on image
>it's just RIR

>>77167986

Is this the /plg/ anthem?

Can I just do one main lift a week and then bodybuilding accessories after or is that too little frequency?

Mon: Bench + Chest
Tue: Deadlift + Back
Thur: OHP + shoulders/arms
Sat: Squat + Legs

>>77172931
Whatever works for your goals

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>>77170153
This is what is known as a "graph". Specifically, this graph is a "directed graph" (digraph) as the edges carry a sense of direction.

To read this graph start at the top, where the root is located. Answer the question the vertex poses, and take the corresponding path. Repeat until you arrive at a number.

Undertaking this process will assign a numerical string to gauge how difficult your set was. The logic behind it being to use this is an accurate measure of fatigue, and / or progress.

Welcome to the general.

Why wont this thing die

Reading overcoming gravity again and watching some good vids, can't wait to be back to training on Monday, deload almost over and I need to finish changing my program around. Planche is coming along, going to work on my ring l-sit and v-sit. Front delts/biceps are still weak as shit but we have a fix for the issue. Hips are starting to open up too making bent arm press to handstand easier. Bench is going to be fun. Squat and sumo should be fun too, mostly building back though for the rest of the year. Also have some pushup and ring row variations I need to try.

>>77175149
Autism & unemployment

>>77175560
A is for Asperger's, for disciplined lifting
U is for unemployment, for time to lift
T is for testosterone, for muscle building
I is for isolated, for 15 minutes rests between sets
S is for strength, to chase raw numbers
M is for mass, to gain mass is to move mass

Excreting a pile of Norman khan

Don’t think I excreted any yesterday so this is likely a double load we’re experiencing here

>>77170167
Oh wow so it’s been a while Thursday AND Friday where I didn’t excrete Norman khan

Interesting…

>nobody talking about the Colton record
dead general

>>77176685
Living vicariously through athletes is pathetic. Living vicariously through /powerlifters/ is a degree of pathetic hitherto unknown.

>>77176685
sucks to not be in the gc

>>77176833
there are 281 reasons why one may wish not to visit such place

if you make the next thread immediately after this thread hits the bump limit youre extremely gay
and a reminder that bobbertson won

I weigh 150lbs and I can zercher squat 315lbs for 3. Is this good or bad

>>77177166
I miss baiting that little fat fuck

>>77177158
surely he weighs more than that

>>77117661
this was me >>77177777

>>77177166
I agree