3 sets of 3. Even though my bench and squat suck.

>>76302152 (OP)
congratulations anon, you are no longer dyel for the time being. I recommend celebrating with GORMI (gallon of raw milk intravenously) as I did; you can physically feel your vril levels surpass the semite limit (100ng/dL) and enter precolumbian aryan levels (100dL/ng)

>>76302152 (OP)
i have ohp 2.5plates for 3 reps

>>76302152 (OP)
who cares you still look like shit and probably fat with no abs in sight

>>76302217
Yeah but that's 40% of your bodyweight

based

i did 4 reps 1pl8 ohp and i will get back to it after my cut

>>76302229
my 1rm is 1.2x my bodyweight on this lift for a 130kg max

>>76302152 (OP)
Good job anon, and no one gives a shit about squats anyway.

I can do .75pl8 ohp 4 times but I'm not sure if I could do 1pl8. probably 1 rep but I haven't tried
we're all gonna get there

>>76302152 (OP)
congrats Anon, hope you heal from your wojak brain parasite too

>>76302152 (OP)
I can do 8 reps and I am a DYEL
1/2/3/4 doesn't really work

hi sharty

>>76302152 (OP)
Based anon, soon you'll get to 225lbs WAGMI

dubs and I hit 8reps on 1pl8 ohp @ 74kg bw from 6rep pr

>>76302430
rerollin

OHP is best to mog the teenagers at planet fitness, desu.

>>76302430
rerollin

>>76302430
rerollin

>>76302152 (OP)
OHP is the most based of exercise. Best feeling I get in my chest/shoulders/tris workout is loading up 95kg on the bar, watching plebbits thinking my squat weight is lacking, then pounding it overhead while listening to Gregorian hymns. Makes you feel ready to lift a truck off a dying child

>>76302430
rerollando

>>76302430
this is the one

>>76302430
What's your height? We have the same stats but i ohp 5 rep pr

>>76302222
checked. unfathomable levels of sour grapes

>>76302524
You really need to get to 2pl8 for the visual effect

>>76302556
>>76302552
Should i try starting my upper with OHP? I always run on the bench

>>76302556
>>76302565
My whole thing is I do it for reps, so I refuse to move up until I can do at least 6 reps. Nothing counts for me unless its a 6 rep minimum. For the record I'm 88kg.

Also other anon, I run in to OHP from 4 sets of bench, and 4 sets of incline bench. It really feels optimised that way. The only thing is to split your days and weight/rep ranges. I have a 6 rep day, an 8 rep day, and a 12 rep day, with its own weight adjustments. You max out really damn quickly

>>76302544
why did you get the dubs???

I'm 5'7

>>76302578
>I run in to OHP from 4 sets of bench, and 4 sets of incline bench
Holy volume, what split are you running? Seems extremely high volume so i guess your frequency is x1 a week right?

>>76302591
CAUSE IM BREAKING SOME PR'S MANLET BRO (im 5'9)

>>76302152 (OP)
that's it?

>>76302556
>You really need to get to 2pl8 for the visual effect
One is plenty for that.

>>76302596
3x a week of chest/shoulders/tris
3x a week of back/bis/forearms/neck

Interchanging days, usually goes for about 2 hours. I give myself Mondays as a rest day because Mondays are quiet so I can do my shopping or whatever.

Start day 1 of each with high weight, low reps, then progressively go down until it is high reps, low weight.

A standard heavy day will be:
4x6 130kg bench
4x6 120kg incline bench
4x6 95kg OHP
4x6 24kg per arm lateral raises into 20 rep shrug supersets
4x6 64kg tricep pushdown
4x6 60kg cable fly

Basically going hard and heavy on the first day makes the other days feel really light for some reason. Like after that struggle, doing a 110kg bench for 8 doesn't feel that bad

>>76302679
So 36 sets for chest per week? That's fucking crazy. Why are you skipping legs? Also any cardio?

>>76302696
I have lucky leg genetics, big enough calves so I don't look like a twig, and chunky thighs and ass. Calves have some definition, but being big is enough for me.

Basically I'm toning down. Most of my strength gains came from becoming a bloatgod. Went from about 78kg to 115kg within the span of 2 years, and am basically trying to look somewhat normal instead of a fat piece of shit. Bloatgod does not look good, but the strength gains were nuts. Went from a 60kg bench to over 100kg in the first year with this though, but haven't seen abs ever. I'm still trying to lose the fucking stretch marks (not worth, they were actually painful to touch at one point. Still have scars from it).

Basically what I found was I plateaued whenever I stuck to the same weight, doing the usual 3 set 10 rep split, so I increased to 4 and start experimenting with the reps. Basically every few weeks now, I can add maybe 2kg or so to see how it feels, and go from there at the lowest weight. Then I'll add it to the medium weight, and then progress up to the heavy weight over another few weeks. I dunno, but my body just adjusts to it.

The big key I found is just consistency. If you just force yourself into doing shitty weights, you'll push it up. I don't use a spotter because I want to feel like the weight can kill me if I'm not strong enough, which is why my strength gains are very gradual now

>>76302722
>>76302679
post body

>>76302764
Peak bloat or present? I'll be home in about an hour so I can do either

>>76302722
I'm bulking right now i wanna go from 75kg to 80kg then cut down, i feel i don't have enough mass. Thoughts bloatbro? I bench 100kg and OHP 60kg

How much is that in dumbells?

>>76302789
What's the endgame, is it size or strength?

>>76302789
If its size, don't go bloatgod. You WILL hate yourself for it. As I said, I have atretch marks on my gut, my lovehandles, my biceps, and my shoulders. And it stands out. I would bulk up a little more if you can spare the room for it, but keep in mind you want to be going crazy with the weights. I used to do 0 cardio, and would be in the gym for 2 hours a day like clockwork, and I only did 2 hours because it would physically hurt afterwards. I would always max out whatever I was doing.

For strength, have a small calorie surplus, and add on the weights incrementally, high weight low rep splits, going into low weight higj rep splits. High reps work your muscles out differently. On the last day of each muscle group I do about 75% of my best 6 rep max weight, but will do it until failure.

>>76302789

>>76302799
Size and strength, I’m currently on a x3 full body split with 40 mins of cardio after every session and 2900 calories a day. I got lean once and ofc I look better but I was 72kg, should I stop bulking at 80kg?

>>76302815
Im getting prs left and right but last few weeks I stalled on some lifts and thinking of a deload

OHP is the gayest compound lift out there.

>>76302152 (OP)
You will fail with 1pl8 and a 2.5 lbs. As such is the OHP.

>>76304697
nah I progress with micropl8, each 3*3 session I add 1 or 1.5kg, then I add 2.5kg for the 3*3 sesh, haven't failed yet

>each 3*5 session*