>programming advice?post s/b/d@bw+height
>whatever this is edition>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)https://pastebin.com/V84Y0J9Y
>High Scoreshttps://pastebin.com/tMdLwJjZ
Previous:
>>76242131
>>76268175 (OP)Fat ass powershitter is throwing a tantrum in the gym when they told him he couldnt bring in his mid set snacks anymore
>>76268175 (OP)HEHEHE,
GOOD LIFT
>>76267448>starbies>>>/gif/28977290>>>/gif/28977592
>>76268206wrong file sorry im new
>>76268212wtf did you just subject me to
>>76268212Im never going back to /gif/
FLART
md5: 69f4792d27cfb0bf387d21ff413a916a
🔍
>>76268232>wtf did you just subject me to>>76268239>Im never going back to /gif/
I'm the guy who was farting his brains out from one bacon egg & cheese bagel in the morning for two hours. Well, today I had a 4oz bag of beer jerky and a 6 oz bag of twizzlers two hours ago. No farting, no pooping either. So I should stick to processed foods?
>brace
>fart
let's hope gym crush didn't hear this
Just bought a SBD 13mm belt and powerlifting sleeves :)
>>76268524you won't lift the weight
>t
Squats up to 3x2@ 170kg, bench up to 5x3@ 107.5. 4x8 pull ups, curls, core.
>F
Squats felt great, bench felt meh.
>Squats always feel good, tick up steadily
>Have literally halved my squat sessions this cycle and replaced them with deads
>Bench I have to try hard and do load of accessories
>Deads I pretty much stalled for 3 months, even with accessories and now doubling sessions
What did he mean by this? I'm supposed to be good at deads, got long arms. Maybe my technique with everything else is just shit.
>>76268175 (OP)Bench 5x5
Seated row 5x5
Overhead press 5x5
Curl 5x5
Deadhangs 5x5
Farmer carries (however long I can go before collapsing) x5
This good for upper body? Anything I should add or replace?
I used to be able to bust 50 pullups at 170lb and now I'm 191lb musclegut, couldn't do more than 3 when I was 200lb without popping something
Goals are functional strength, being big, pucnhing hard and still being fast
I wanna look like TDKR Bane
>>76268436DO NOT FUCKING CARE
Bench, back, bis, and tris today.
I now realize that I forgot to do delts
This one Asian kid asked me how many sets I had left on bench (I had literally just gotten down and was warming up with 1pl8). I let him work in with me but it was hilarious going from 265 to 115 lbs and back every set
>>76268436*jams entire hock of salami down your gullet*
*waterboards you with Baja Blast Mountain Due*
How's that for intestinal titilation???
>>76268931Suck my dick
I hit 3 pl8 bench press today for the first time. Pin presses weren't a meme
>>76269473Nice i can do that for reps and never done pin presses in my life
>>76268175 (OP)bro why is he walking like that
>REEEEEEEE 120 seconds making a post REEEEE WTF Happened to this site REEEEEEEEEEEsparrow here- thought of you guys- yesterday at the gymerino a brocoli zoomer wished me happy fathers day (they refer to me as coach- I'm excellent at correcting sqt and dl form) hope all is well, don't give up hope, wishing you the best vibes 5ever
>>76269797>@ 195fix'd for you
What RPE does this look like
>>76269834we only use percentages here
Went through upper max effort with 0 rest times, worked up to 1rm 175kg bench when previous 1rm with rests was 178 or so. Longest rest I took was sitting on a bench for under 10 seconds between rep sets. Still took 60 minutes. 45 to get through max effort and 8 circuits of rep work. 15 more to go through delt circuit and reverse hypers. So probably could shave off at least 10 minutes by just trying harder.
Thinking of what to do next workout, sled rope row or kroc row. I guess sled rope row because krocs are too hard in a circuit atm.
>>762698341
what's the average zercher deadlift on here
>>76270085It's not 7 it's clearly 8, get your eyes checked
RPE is retarded, sometimes my warmups are slower than that and still end up cranking out 5*5 afterwards.
>>76270169You shouldn't do 5x5 it's bad for your joints
>>76270173nah, luv me some fahves
>>76270183I'm a certified fitness instructor and I am warning you
Is one meal a day a valid cutting strategy or nah?
>>76270149and this is why RPE will never work
it is subjective
>>76269801shit work Landon Powers
bw: 201
height: almost 5'8
scent: unscented
music: n/a
squat 4x3 375
sumo hold 2x45
45 deg back extension 225 3x3, 315 2x1
dips 1x10
lat raise 1x8 25
yesterday
bss pause 2x30 145, 1x30 135
scap hold 5x2
nordic hold 3x25sec
wide pull-ups 2x2
db bench worked up to 1x12 100
front raise 3x8 30
hiit 10 min
Today was pretty good. Squats are still a little too slow on the descent, but the glute pain was not there and the knee is feeling better. I think I have about 2-3 months before its better. Back extension was good, 315 were not full reps. I think my max is probably closer to 285-295. Going to train it 2x week soon and work on getting to 405. I really like this exercise loaded. Feels great, great carry over to DL and squat. DB press my gyms max is 140, I will hit that in probably two months. We had plate loaded DBs, but one of the zoomers broke one of them doing db press and refusing to put the clips on.
I'm begging you to start tripping. If you're worried about people somehow losing respect for you, I assure you, that's not possible.
>>76269621What percentage would 315lbs be relative to your body weight?
>>76270911I dunno do the maths yourself 175
>>76270898lol get oinked on
>>76270173>it's bad for your jointsI'm not going to live long enough for this to matter.
>>76268175 (OP)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
>>76272182OFFICIAL, 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
>>76272186UPDATED LIST OF PLG APPROVED ACRONYMs (Arcane CipheRs Of Never Yielding Masculinity). Post, but don't spam, in every thread.
>GDE (Genetic Dead End)Exercise low-responder. High injury rate, no sports background, weak willed.
>OGD (Obese Genetic Dud)A GDE that tried to cope by getting fat. Did not get stronger. Look at him and laugh.
>SUMO (SUbhuman MOron)Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.
>UFO (Under Fed Organism)Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.
>VOLEM (Voluntary Evermediate)Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.
>BONER (Bench Only No Effort Retard)Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.
>LARPER - Lamely Accessorizing Retard, Performance Essentially RubbishWants to be a powerlifter without actually lifting or trying hard. Buys $800 in clothes and accessories to dress the part. Stuck at a 400 kg total. Widely loathed.
>FAGIT (Freakishly Adept Genetically, Incredible Total)Strong from birth, never had to work for it. Still works at it, just to ULTRA MOG GDEs even harder. Hated by everyone, but they can't really do anything about it.
>JANITOR (Just ANother Ineffectual Twig, Obviously Retarded)Complete assclown and permanent virgin.
>TCHAD (Tries Consistently Hard All Day)The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.
>TWIT (Third World Idjit Tard)Smelly unAmerican FOREIGNER who lifts in the futile hopes it will make him matter like AMERICANS matter
>>76272183REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
>>76272183thank you for your service
>>76268175 (OP)What the fuck is this even supposed to stimulate?
>>76268767You're gonna be fried by the time you hit deadhangs, or even curls for that matter if you're actually using heavy weights or pushing yourself for those 5 sets.
Drop the amount of shit you do to like 1 or 2 lifts, push harder for less sets like 1 to 3 sets.
>>76268175 (OP)Excreting a ginormous pile of stinky smelly Norman khan
PHEW STINKY!!!
He's been making these posts for about 8 years now.
>>76272497Factually incorrect. This is actually Dino, the original Sean stopped posting in 2019, then it was Simon, then Wolffy. Now it's Dino.
Ate cake and ice cream again. It's over
>>76272497What kind of fucking depraved retard posts the same shit on the fatlarding fetishists' general thread on the fitness subreddit of a cambodian erotic pottery glazing enthusiasts' imageboard year after year after year?
how long should my rest between sets be?
technically 11 sets of bench press today
>>76273979With that weights like 1min max
>why yes, I did start lifting to look more attractive and get healthier but somewhere along the way got memed into becoming an obese blubber ball with the joints and spinal damage of an octogenerian, how could you tell?
>>76274000soulless AI version of a classic
I switched from powerlifting to upper-body strength training and lower body maintenance after 4/3/5
I did get kinda chunky in 2023 when I was going for a 225 strict OHP but I was still 'only' 6'1' 215
/blog
Okay this Norman khan is coming out even stinkier and worse
It’s basically like Norman khanarrhea without the explosiveness that decided to form into a semi solid state overnight
>>76274000>>76274012Memes aside its actually crazy how much female attention you get by just being in shape.
>>7627397990 sec to 3 min depending on difficulty of the set
My ex's husband said I was looking huge the other day. His gains are suffering thanks to their new baby keeping him up all night. Feels good.
>>76270934Fat fuck detected. Must be difficult to not be able to see your own dick.
>>76274000Soulless slop
>>76274012Artistic wisdom
>>76274722>SPENDS ALL HIS FREE TIME WITH HIS WIFE>SPENDS ALL HIS FREE TIME WITH HIS WIFEsloppy
>>76274941I see that FIGGY'S superiority has caused some booties to be flustered
>>76275111nothing is
do your fahves
>>76275024Trip on, fat bitch.
>tBench 5x5 @320
Squat 5x4 @425
Hack squats
Cgbp
>>76273979>>76274158>>76269834Well, how many more could you have done?
>>76275344looked like a warm up
>>76275463and now they are all dead
>>76274039I've had 0 girls talk to me despite multiple people being convinced I could get a pro card. Maybe they just have a 6th sense about a depressed loser despite the lifts and body.
>>76275741pro card for what? do you look fit, or do you look obese? because there's a difference between the two.
>>76275775>pro card for what?IFBB
>>76275741just bee yourself
bw: 202
height: almost 5'8
scent: tag midnight + axe avalanche
music: https://www.youtube.com/watch?v=2ciOjn07ziM
snatch 40kg 1x3
overhead squat 1x1 100
deficit rdl 1x5 40kg
pull-ups 1x2
Nordic curl 1x25
curls 1x8 45
Not a lot of time today, just did one set of everything and left. Snatches did feel pretty good. Still don't like how much you have to try compared to other lifts. The floor for snatching even no weight like I am is much higher than the powerlifts. Did hit a 5lb pr on overhead squats. Afternoon session was good. Started jumping, but it does bother my knee some. Back levers were a little janky, but my ring supports were really good. Going to have to add more time for each set next block. I am averaging 2 unsolicited comments about my physique a month for the year. Handstands are also getting better, but I still need more reps. I should be able to start doing handstand push-ups by the end of the year. Then it should be hollow back press time.
>>76275741Alright post body
>>76275741Women operate off their shitty base instincts hence why they are turbo norman pieces of garbage. It doesn't matter what you or your body look like within reason, the most important thing is whether you are cranking on your johnson in your dark bedroom or not. If you are going at it especially with porn then you have less than a zero percent chance of getting anyone. So what do you want more, a real woman or your hand again. Don't blame me either, women are shitty and sense this bullshit out because they are stupid dumb fucks that operate through sexuality only
>>76276132>Nordic curl 1x25>snatch 40kg 1x3>overhead squat 1x1 100>deficit rdl 1x5 40kg>pull-ups 1x2>Nordic curl 1x25>curls 1x8 45You may as well just take up power walking while you're at it, this isn't training, it's exercise.
>>76268175 (OP)Powertantrum
3x sets to crying amd screaming failure.
125 incline press 3x6
95lb squat 3x10
?? dead lift
187lbs
>Dl
22pkg x1
230kg x1
210kg x3
200kg 3x3
>bench
>leg press
Uber shitty day at the gym today
>>76277927How much did you bench
>>76272279how to maximize sphincter hypertrophy? I want my sphincter to get swole
30 mins max angle treadmill at 3.5 mph. Sweated a lot but I'm slowly getting better. Gotta say, seeing sweat droplets falling onto the treadmill from my arms, and later on my face and the rate at which they fall increasing made me want to keep going. I'm enjoying this cardio thing.
I maxed out the chest press machine in my gym (250lbs) for a nice easy set of 12 reps
>>76278054He's not gonna say because he's a weak deadlift monkey. This is why Polish women prefer to date black Americans
>>76278632So truly you must bench a lot right?
>>76278703No
I currently bench 0lbs because my shoulder is injured
>>76278632*performs banded high knees*
*sits on your chest*
*shits at point blank range on your chest*
4yv4rs
md5: ed6e45696d9b92ed0658a37fa1f65bd2
🔍
>>76278762You wouldn't get close to me you crippled drunkard
>>76278776Guaranteed my vertical and 40 time mog yours. You're not getting away, fatty
*chases you down*
*performs 2-legged shoot, takes you to the ground*
*chokes you out*
*shits in your mouth*
How's that dessert taste, lardass?????
>Guaranteed my vertical and 40 time mog yours
>admits he's fat and can't run or jump
>>76278782You really really really wish that were true
I'm a mean lean machine
Didn't you get retired by a 3 plate squat?
>Another classic case of Sean projecting
Love to see it.
>>76278791lmao post lifts, fatass
I definitely mog tf out of you and could definitely beat your ass
>>76278795Welcome back Bobby
Yo sean I fucked your girl in the ass.
>>Another classic case of Sean projecting
>Love to see it.
>Y-y-o sean I f-fucked your girl in the a-a-a-ass.
Sean is mad he got called out.
soy_says
md5: 06db2371d2fcdf5984385c9452347927
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bpm
md5: 5a114dc756a4ae0bb999476a2c6e1ce0
🔍
>>76278799My lifts:
>2.9 bw squat>2.2 bw bench>3.5 bw deadlift I mog you in every single thing. Not only lifts.
>My lifts:
>2.9 bw squat
>2.2 bw bench
>3.5 bw deadlift
>I mog you in every single thing. Not only lifts.
>>76278843Lmao get fucked charmin little bitch lol
>>76268524>Just bought a SBD 13mm belt and powerlifting sleeves :)
>>76276211>t. IncelPic rel
>>76272497Bitchtits detected fuckin kek
>>76270822quit spamming this shit chinkcel you fucking pencil dicked gook
>>76278809Yep, it's Bobby time.
>>76269052>This one Asian kid asked me how many sets I had leftSo you looked in a mirror? Is that right , Chinkcel? Ami understanding your issue correctly?
>>76277482Welcome to the post-chink /plg/. He was botspamming this general for years, this is what the real traffic is supposed to be.
>t. Guy who knows
>>76270173This. PPL is optimal, or something more structured like PH3 or by-the-book Sheiko
>>76269628Post tits or gtfo
>>76272182>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>>76272186>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
>>76278933>An adult male is >190 lbs, and this is an 18+ boardthats pre inflation its 270lbs now
I fucking love when Blobby's fat fuck faggot self gets off his meds.
>>76278982>inflationNot real
>>76278985Bobby is fully medicated squatting 600lbs high bar
>>76279053It's still broken :(
I just can't be bothered to go out and buy a new one.
>>76279017under 270lbelet cope
>>76268175 (OP)It's been a minute, did our kingjugate ambassador Figward finally hit 4pl8 bench?
>>76279017I'll inflate ur bussy
Oh my goodness the Norman khan being excreted right now is wet, mushy and absolutely disgusting but is still in semi solid form
What did I eat yesterday to cause this? A burrito with a pepsi for lunch, followed by a snack after work, specifically a s’mores nature grain granola bar and then pizza and a hotdog for dinner
For lunch today, (though I doubt that is already coming out) was a double cheeseburger with large fries and a root beer
Remember kids, vegetables make you weak (flex emoji)
>2nd call from work
Looks like tomorrow will be a late leg day after they finish ass fucking me for not picking up today. Boohoo niggas.
>>76268175 (OP)HE'S A MANIAC, MANIAC ON THE FLOOR
AND HE'S DANCING LIKE HE'S NEVER DANCED BEFORE
bw: 202.4
height: almost 5'8
scent: none
music: none
busy with work and don't feel like typing an update, still trained twice today as usual. bss did go well and I will train them twice a week going forward for the next few blocks. I am going to drop the leg press at some point for either safety bar squat or a low box squat. I have not used a safety bar in years, so I will probably do that. Dan green was saying he got a lot out of it, but I don't remember liking it that much the last time I tried it. So I am going to try it again. I don't have a lot of squat variations I really like besides pause and box. Pin squats are okay. I am really liking bulgarians though. Potentially will become my most liked variation.
>>76279691Are you done with your tantrum?
>>76268175 (OP)I cant seem to get the bench press form right and its making me feel like im retarded. Whenever i do it i feel pain on the side of my hand where my pinky is and along the side oh my arm. I also feel shoulder pain sometimes after. Today i felt the pain again with just the bar and decided to just stop before i actually injur myself. Anyone else had these issues when just starting? I know my forms probably wrong but i cant seem to figure it out. Should i try different exercise instead for now?
>>76280256Take your meds, Bobby
Time to start another day of failure and regret. Fuck back squats I'm using the SSB today.
Gotta big poo but it wont come out
Moar liek poolifting lmao
>>76281432>another day of failure and regret>I'm using the SSB today.Self fulfilling prophecy desu fampai
Feeling very fatigued today, I hope I can still PR on bench. Time to pig out and drink lots of water today!
Spraying out some Norman khan floaters into the toilet
Looks like this is gonna be another messy one…
To the oinker who oinked about his oinking hamstrings. You hogging don't understand how porking physics works the way I do so all you can appeal to is the authority of a bigger guy than you who also doesn't understand how physics work and subsists on an information diet of the thin gruel from inferior minds.
I appeal to the divine understanding of natural patterns that I have trained. I look forward to continuing to hone my edge. Nice abs btw. You got bovine genetics, but I am a hunter on the prowl.
Damn you must have made a lot of progress. Post something impressive.
reminder that Bobby won periodt
>>76270101I hit 500 recently
>>76270101Ive done 150 probably could do 160 with sleeves
>>76283067Won what? The world record for bodyfat percentage among powerlifters?
>>76283067Who tf is bobby and why do you keep bringing him up
Homework
md5: a62d9f494eff1214916c0a25b9af0d25
🔍
>>76283337Do your homework
>>76283436Make it to 10,000 to summon Bobby back again
Bo
md5: 0ef50a7460908640f74238d0264e2f99
🔍
>>76283337Fret not new friend. He takes his leaves of absences, but he always returns for milking—you will learn. Gotta say, I'm somewhat impressed at his ability to contain himself while anonposting this past month. Must be on new meds. Either that or he bulkmaxxed so much he lost the energy to spampost and is in perpetual brain fog a la silent hill.
>>76281681Nigga you been doing this for 10+ years and your lifts are all dogshit. Don't @ me.
>>76284010Don't make me tap The Pasta
>>76272182
>>76284125You don't have any power to enforce that, though. No one here respects you or your lifts. Sorry buddy, but you have no legitimacy.
>>76284125that's the only thing you tap
>>76284142Nobody enforces laws of the universe. They simply Are.
>still hasn't posted liftsYou're the blobbyschizo, aren't you?
>>76284171wtf is that thing
>>76284171>Nobody enforces laws of the universe.The universe enforces its own laws....
>>76284142this wouldn't be a legitimate /plg/ thread without figgy's pasta lil zoom zoom
>>76284213or a blobby melt down
bw: 203
height: almost 5'8
music: https://www.youtube.com/watch?v=_Bbre2KWU0o
scent: power stick cool blast
leg press 3x30 sec 135, 3x10/0/10 tempo
incline bench 2x5 225
maltese press 1x5 45
hiit
Not bad today. Hit some PRs this afternoon, and incline bench went better than expected. Leg press is moving as well. Less pain than last week, just need to keep adding weight. Did a 30 second elbow lever on parallettes and more sets of straddle seated leg raises in one session. No gym just fasting and cardio this upcoming week.
>>76283846So is it just this generals culture to act anyone asking for advice is bobby? Whats the correct thread a noob like me should go to then. I dont care for arguing with schizo i just want to lift man
>>76282006I did get it. Another 5 lbs closer to my goal
>>76284171>blobbyschizoNot a thing, we already proved it was the blob talking to himself. It was also shown in the janny logs after the Soiacolypse
>>76284482That never happened and it's called the Shartpocalypse, newfag
>>76284608>ShartpocalypseThat's not even the correct suffix
>newfagProjection. Nice try, Sean, but we know "Mike" is just another character
Day 1, 1st Test, Headingley
India 3/331
>>76284125>figgy is the sign tap posternot suprised one bit.
>>76284891Are you and Blobert having a
>cuttingcontest?
>>76284954I think you're winning
I also didn't ask to confirm your furfaggot status, but thanks anyways
>>76284965if you want a shirtless pic you can just ask. Someone already made a thread about it the other day
>>76284971That easy? Your wife is OK with you whoring out for free?
>another threadLucky ducky ;-*
>>76284891How does your gut hang out even while wearing a belt I'd feel so insecure
>>76284891The bulk has to end someday, anon.
>>76285144>anonHe clearly has a trip. Show some proper respect to a /plg/ patrician, fuckwit.
>>76283067we are now 2 months post shartocalypse and you are still naming him. he's not coming back.
>>76284686>fattymemesGO AWAY FRANKLING
UR B& FOR LOLIPHAGETRY
>>76284890Sign tappers are right about everything and Plan Trusters delenda est
I did ghrs and reverse hypers and belt squats today :) Also arms and abs and hyperextensions :)
>>76284971Honey dear what is the point of good mornings I don't get it :(
My legs are tiny yet I can squat 4 pl8 and deadlift 5 pl8
>>76286148And your bench is 3pl8?
>>76286148HEHEHE,
HOMOSEXUAL LIFT,
>>76286148Beginner lifts beginner legs come back when you can squat 250 and then we'll see how big are your legs
>>76286093idk man, glutes I guess. I don't do them a lot
>>76284392Go join your football team. Summer workouts are already taking place. You're a month behind.
>>76284392Just ask someone will get back to you by the end of the 7 day thread cycle
>>76286591Why does westside do them AND reverse hyperextensions? They're both glutes + erectors.
>>76287089Good mornings are a pinnacle of all exercises. They force you to brace properly in both your core and upper back. You literally cannot do good morning without bracing or you will fold like a lawn chair even more so with ssb. If you can good morning every other lift (squat/dl) will feel piss easy.
>>76287130Could you please tell me more? I'm gonna do a whole day dedicated to GMs because I suck at them. I do an abs/obliques/hyperextensions circuit every workout but I guess that's not enough. Zercher gms are easy to me; SSB gms are hell.
I'm guessing my GM day will look like:
lowbar gm - work up to 3rm for as long as I can hit depth
lowbar gm - 4x8
ssb gm - 4x12
core circuit, belt squat
Thoughts?
>squattin
205kg x1 - highbar Pr by mistake
215kg x1
225kg x1
230kg x1
205kg x4
>benchin
>rowin
>banded tandrums meme
>>76287147>zercher gmlol lmao
>>76287213ELABORATE
I don't do them anymore but still
IMG_2116
md5: 9ea112f67c744455bc0cccb0b71f41cf
🔍
>>76287245Educate yourself retard
>>76287256I know that. Louie says they're great for anterior torso strength so I tried them a couple times but meh.
>tBench 1x3 @340, 2x1 @365, 1x4 @340
Deadlift 5x3 @555
Split squat
Chest supported rows
Abs
>>76284891Good lift m8
>>76286148Noice
>>76287180>highbar Pr by mistakeBased.
Now post your tantrums
>>76287180>didn't grab your dick or your asswhat a tease
>>76287180GREAT SQUAT AND DEPTH,
LOOK DAMN TALL,
>>76287408IMPECCABLE AS USUAL,
ODD TO HIT 340 FOR 2 DIFF REP SETS
>>76288007>IMPECCABLE>340 FOR 2 DIFF REP SETSCUZ ROIDZ AMIRITE BIG DOG
205kg x4
next week some 5s and than after vacation locking in no more overshooting RPE and straight 12 weeks into comp
Oh my gosh excreting stinky Norman khan
These are Norman khan “smudgers”, the kind of Norman khan that really smudges on the toilet leaving a lot of streak marks
Mis-repped and tweaked my lower back on my fourth rep of deadlifts this morning, felt a little pop.
I've never injured myself like this before, any occult knowledge for recovery/rehab besides popping ibuprofen and doing some easy active recovery
>>76288012GEAR WONT MAKE YOU QUALITY LIFT LIKE GRAV,
EXPERIENCE DOES,
COMBINE BOTH AND YOU GOT A TOP LIFTER,
WHICH HE IS
>>76288160YOU WANT HIM TO TOP YOU
>>76288165NOT MY TYPE,
NEEDS MORE BELLY
>>76288170BOBBY'S BOTTOM BITCH
>>76288007Thanks. It's wk1 d2 of nuckols 3x adv.
>>76285905>everyone is neune-samaschizo figgy.
besides this post, ive made one other post in the thread. no, it is not the post you replied to
bw: 202
height: almost 5'8
music: https://www.youtube.com/watch?v=_Bbre2KWU0o
scent: power stick intense
sumo pause (just off the floor) 3x30sec 315
tempo sumo 3x10/10/10 315
sumo 1x1 405,455
dips 3x15
lat raise hold 3x30sec 20
Good day, sumo was all pain free which is nice. I did feel another tendon deeper in my glute start to whine, but not while lifting. It feels like a different one, I probably fucked up multiple tendons around the same area is my guess. Sprints were good, and I added some jumping to warm up. Had some slight knee pain with the initial jumps, but it went away the rest of the sets. Everything else was good. Most of the afternoon session I did bfr. Next block should be fun. Going to up my protein to 110-120g/day from 70-80g.
>>76288574post your lifts
>>76288574>SUMO>OH GLUTE PAIN IN MY ANUUSSOUNDS VERY HOMOSEXUAL TO ME
Every time I have tried to eat a better diet I have noticed no difference in performance and only slightly better body comp at the same weight. I don't think I have had a vegetable this month outside of pizza sauce.
>>76288791Most health benefits of eating healthy (lean meats, fruits and veggies, fiber etc.) Are internal and not visible from the outside other than fatloss if you're cutting.
>>76288473I've gotten solid over the years and mimicking (you)
;)
>>76289036isley is the only other sumo shit poster
>>76289070Izlee would never s*mo desu. Squat high and use gimp suits, sure. But NEVER s*mo
Hot daymn im looking so fucking good recently
>>76289699let's have a look see
>>76289661>reading comprehensionThis is why you're a delivery boy
How the fuck did I hurt my right calf doing hack squats?
Maybe the knee sleeves were too tight? Or maybe because I go very deep and stand on my toes at the bottom the calves get worked out too?
Literally limping and it hurts to touch.
>>76290339Why would you wear sleeves on an accessory lift?
>>76290343I watched this youtube short of how tom platz did them and when you go really deep and stand on your toes at the bottom it hurts your knees so I put them on
>>76290402>I watched this youtube short
>>7628811724 hours later and I'm feeling a lot better already. Still far from good but like 80% of the way back to normal. I'm taking a week off from the gym this week but I think I'll be fine to bench and do chest supported rows heavy after this week.
IMG_2121
md5: 6a25ea24dd0331d09bf4bea97ed6f226
🔍
>>76290132Recomp going well
>>76290648height, bw, age, lifts?
>>7629074830/YES/right outside your house
>>76290891Find a belt squat and squat?
>>76290469>>76290402anything longer than 10s is to long for tik tok addicted zoomer
>>76290956I squat more than you tho
>>76290402>youtube shortOh look, it's Bobby pretending to be a newfag while simultaneously shilling his YouTube channel.
I'm guessing you're very happy that Drumpf is declaring war on Iran.
>>76291420US presidents can't declare war that requires an act of congress.
>>76291433>US presidents can't declare warTrue
>that requires an act of congressFalse. It only requires the Jewish people to decide that your goyish life should be sacrificed for their benefit.
>another week long thread
dead /plg/ theory vindicated
>>76272577>wolffynow that's a name I haven't heard in a long, long time
bw: 203
height: almost 5'8
music: none
Remembered to set my app to fasting this time. Thats all for today. Good luck and have fun.
>>76291528Its been dead, no one lifts anymore. Need to wait until lifting picks back up again.
Waiting for a figgy lift for the next thread
>>76291433https://www.law.cornell.edu/wex/commander_in_chief_powers
>Further, even though the War Powers Act exists, Congress is still largely deferential toward the President with regard to military authorization. For example in 1995, regarding the sending of US troops into Bosnia, Bob Dole (the Republican Senate Majority Leader) said that President Clinton (a Democrat) had “the authority and the power under the Constitution to do what he feels should be done regardless of what Congress does."
>>76291433>cant declare wars>but can bomb other countries
>>76291583moving troops ≠ declaring war
>>76291528what's there to post about? powerlifting is a solved problem
im declaring war on this hamburger rn
>>76291528This
>>76291798Simon and Wolffy solved PL 6 years ago. And just for teh epic lulz, >ourguy Gym Shaman solved it again last year.
/general
>>76291798Honestly I'm starting to feel that way, at least for bench press. Nuckols 3x advanced for some reason just werkz no matter how weak or strong I am when running it
>>76292065Don't forget the allometry multiplier dude
>>76292093Oh yeah he also solved PL and even tried to help Smiggy who ignored him and called him dumb then just copied what he said a few months later and said he naturally came up with that
I was with a girl. She took pics of us together but told me to stop putting my arm on her. She kept asking me for massages while wrapping her leg around mine. Then told me she won't fuck me. What am I in for?
I can bench her for 12 reps, theoretically
>>76292549Is this a test boost or cuckoldry
>>76288432>zercher pressk do it
Tip004
md5: bd18367a0e0ecb024926df53ef1cdfdf
🔍
>>76292549>nonconsensual arm wrappingReported to the authorities. Remember: Consent is the law.
Sled row is the best back exercise ever.
>>76268175 (OP)Oh wow the Norman khan being emitted is discharging immense sulphuric plumes
>the schizos are now talking to themselves about their other personalities
All time low. You really needed bobby.
bw: 200.4
height: almost 5'8
music: none
scent: tag midnight
Just did some cardio this morning. Was going to do some this afternoon too, but I am going tanning later.
>>76292231Chat is this true
>>76294078yes, smiggy had absolutely no idea what he was doing until Shaman came along and taught him how to train even if he denies it
Bench up to 4x2 @115kg, QUAD paused Deads up to 4x1@170. Chest press, liu raises, curls, abs.
Bench felt hard, deads felt easy.
>>76294860>QUAD pausedIs that above the knee pause
>squat
200kg x3
210kg x3 PR
215kg x3 PR
220kg x3 PR
>deadlift
230kg x1
250kg x1 PR
260kg x1 PR - failed at top grip didnt hold on
270kg with straps - got if of the ground
>DB incline bench
40kg per hand x12 x3
>>76295063One pause below one above knee, yes. Also did an extra 6 pauses on the last rep because I am in training to become PAUSED DEADLIFT KING of /plg/, figgy and that other anon will not keep me down this time.
this thread lasted a whole week kek
