Thread 76323061

>programming advice?
post s/b/d@bw+height

>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)
https://pastebin.com/V84Y0J9Y

>High Scores
https://pastebin.com/tMdLwJjZ

Previous:>>76295354

>>76323061 (OP)
explain why this was a no lift

>>76323088
Maybe there's a slight delay between the beep and signal on screen, but from this no audio clip you can see he drops the bar before the signal.

>>76323088
im guessing pressout on his right arm

>>76323116
>>76323117
clown sport

I'm down so bad bros

>>76323033
I ran a modified version of it back in 2023 (I even added in 3-5 sets of flyes every day too) to a 370 e1RM/315x6 bench.
Right now, I'm semi-dyel (down 15-20 lbs of lean mass) and only benching 315 as my e1RM (my actual 1RM is definitely 300 lbs or below) and I'm skipping the close grip bench work. I think I should hopefully be ok...

Bitchtits

>>76323061 (OP)
That is EGO LIFTING

>>76323928
your ego too small to hoist it?
sad

>>76323156
>sport

these look fire. id cop these fr fr.
(9) how are yours holding up? (i think you have the first versions tho)

>>76323061 (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

>>76324869
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

Aha!

>>76324871
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

>>76324872
R E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E

>>76324872
good job

Gonna be a good thread

>>76324869
When were you diagnosed with autism

>film deadlift
>hitched
>looked solid tho
Why don't feds like hitching? Anybody in the gym would agree I lifted the weight

figgy a bitch

>>76325249
because you lifted it more than once by hitching

>>76325758
So he did two reps. It should definitely count.

>>76326954
no, you get three attempts, not six

Guys, I saw this manlet deadlifting 4pl8 (conventional). I assume he weighted about 150 lbs, which makes it a good lift. I told him that's solid, and asked if he ever considered sumo.
"Yeah, I thought about it."
When I asked him why he's choosing conventional, he said
"I have self-respect. No offense if you like pulling sumo."
I tried to explain he's leaving pounds on the table out of ego.
"Ego is what separates men from women."
Ngl, I didn't really have a response. What the fuck was his problem? I told him to have a nice day, and to get therapy.

>>76327044
that was me

>>76327044
>"Ego is what separates men from women."
What the fuck does that even mean? What a stupid fucking comment.

>>76327105
It actually makes a lot of sense if you think about it.

>>76327105
>he doesn't know

>>76327044
The sumo deadlift is a perversion caused by antisocial tendencies. Powerlifting needs to make several changes to become a fun sport and the first is banning the sumo deadlift. The following also needs to be implemented:
>no start command on bench
>platform start time dropped to 30 seconds to speed up the contest
>womens division relegated to separate contests held at community colleges
>no more spreadsheet on a screen, attempts are shown by women in bikinis holding up signs
>deadlift bar removed
>knee sleeves removed
>ban displays of homosexuality
>ban lifters with social media accounts
>barbecue held in the parking lot after the contest
>all seating is on metal folding chairs surrounding the platform in a circle
>one helper per contestant in warm up area
>every lifter provides urine sample for drug testing
>every urine sample discarded without testing
>free ice

>>76324960
Diagnoses are for weenies and zoomeritos (but I repeat myself)

Of all the trips, why did we have to get stuck with Figgy?

did justin kimcel finally dead?

Which of you guys played football? I'm watching the Aaron Hernandez documentary on Netflix and they're talking a lot about how many of these all American football players are faggots. They're talking about how the outspoken homophobes in football are faggots themselves, by their own admission.

>>76327578
no matches on grindr so you came here for a booty call instead? embarrassing

So, uh, does anyone here lift with a compression shirt instead of a "normal" gym shirt?

>>76324872
lmao get fucked bitchtits fuckin kek

>>76327493
He was one of the exposed jannies, along with Janobbu and Goblinx. This was literally an lolcow puppetshow.

Welcome to the real world (perpetually page 9).

bw: 199.4
height: almost 5'8
scent: none
music: binaural beats

Will post an update tomorrow, was busy today. Squats went well, no knee pain, speed was too slow coming in and going out of the hole. That should improve in the coming weeks though.

>s/b/d
135/90/205
I'm a newfag to all this, I don't think I'm smart enough to do my own programming or mess with anything, I've been follwing stronglifts 5x5 for a little while now, but I feel like I'm not getting enough chest volume. What else should I do for my chest? Also I still feel like I can't get the barbell row right, I don't want to look like a huge fag bringing a tripod to the gym how should I record myself?

>>76327961
Just ask the biggest dude in the gym how your form looks

>>76327105
it's actually wo

>>76327578
>Which of you guys played football?
all of us

>>76327961
>I feel like I'm not getting enough chest volume
>90lb bench

>>76327924
Those jannies contributed over 90% of the posts as well.

>>76327578
>>76327956
>>76327961
100% AI-generated. Get new material, Bobbu

>>76328133
Is that inline for someone new then? I thought it was pretty weak.

Perfect Super Saiyan 2 Bobbu

>>76328373
What i'm saying is that you, as a 90lb bencher, have no idea what you need. Just keep following the time-tested program and you'll soon not be a 90lb bencher, then and only then should you be making your own decisions about things like volume.

>>76328411
Ok, I kinda had that idea but the 5x5 site says that accessory work is acceptable, so Iwas looking for suggestions.

>>76327961
>how should I record myself?
dont

>>76327475
Of course you PLEBEIANS did nothing to deserve it, but you have the most A T H L E T I C A L tripfren in /fit/ history here for you to bathe in his glorious, musculaturical presence (no homo)

>>76327961
pls be kgs

Morning workout or afternoon workout? Decisions, decisions.

the only thing I appreciate about figgy is the degree of his hip internal rotation
makes me jealous

>>76329077
His people call this Jacob's hip

>>76329077
his hips don't lie, and neither do you

Deload week because testing maxes in a couple days. Squats up to 4x2
@150 kg, Bench up to 4x2 @100, curls, triceps. Then I got bored and did some plyo-style stuff. 10x1 box jumps at 41 inches, 3x standing broad jump. Got 112 inches at my best.

THIS IS NOW /BEELG/ BASTKETBALL & EXPLOSIVE EXERCISE LOVERS GENERAL

>>76329006
whats ur broad jump bby

>>76327956
>bw: almost 200 lbs

>>76329075
both

>>76329887
>stutter step

figgy a bitch

>>76329887
>WHAT DO YOU UH BROAD JUMP MATEY
SAID NO ONE EVER

>>76329887
>112 inches
are you sure you measured correctly? That's an extremely good jump.

Figgy got 98" last time

>>76330204
>he doesn't remember the January Jumpening

>>76330204

Whats YOUR uhhhhh broad jump matey? Or last athletic movement in general? HE was the one who claimed athleticism. Extraordinary claims require extraordinary proof. He's also one of the few people I've seen do dumb lifts and movements besides me and SMG.

>>76329887
>>76330258
i've analyzed the video. if that is his vertical jump it is physiologically impossible for him to long jump 112 inches.

>>76330262
shitting on bd is cool, but you sound like a whiney faggot
>blobby reincarnated

>>76329074
No lbs. I've been a skinny mf my whole life.
5'8 maybe 5'9 140 lbs was how I started.

>>76330262
broad jump is not a dumb movement, it's specifically programmed for high level athletes in many sports

>>76330262
>Extraordinary claims require extraordinary proof.
>no proof of running start broad jump

>>76329994
Got called into work then told not to come in then went in anyway and got paid 9 hours for working 3 (dipshit supervisor). It's going to be an afternoon workout.

>>76330262
BAD KNEES,
IVE NOT RAN FOR ALONG TIME,
PROBABLY HAVE A HEART ATTACK IF I TRIED,
HEHEHE,
STILL NO ONE CARES ABOUT BOX OR BROAD JUMPS,

>>76330636
Don't you wear a fanny pack? Just put some Biofreeze in it before you leave in the morning to take your wife's son to school.
Apply as needed for pain.

>>76330661
NOT A BAD IDEA,
WILL LET YOU KNOW HOW I GET ON,

>>76330688
how about you post some fucking lifts

>>76330689
Hbu lick deez nuts
LMAOOOOOOOOOOOOO GOTTEM

Do any of you do Zercher squats? Getting a lift off is annoying, squatting down into that awkward position with the weight Infront of your knees feels like an injury waiting to happen. And as the weight increases it only gets worse. Is there a specific technique that helps, or is it just a shit lift without a rack?

You're not a real powerlifter if you've never ran a Smolov cycle

>>76330716
>Zercher squats
Someone post it, this newfag needs milking

>>76330723
What's the problem you old bastard? I don't come here

>>76330716
>Do any of you do Zercher squats?
I saw a skinny fat retard doing this at my gym just yesterday. He was using those 10-pound or 25-pound bumper plates along with a couple more sets of change plates. You cannot do these with serious weight unless you buy special pads. They would destroy your arms.

>>76330689
WHAT WOULD YOU LIKE TO SEE,

>>76330774
burpee broad jump into box over

>>76330770
You are you guys determined to go off track? I'm not talking about how rough it is on the arms. I bought some sleeves and they help

>>76330756
oh no no no lmao he's milking himself

>>76330756
you should try cumming in some tight wet pussy, lil brown zoomerito

>>76330802
You're assuming a lot about me, not sure why

>>76330804
Post body

>>76330804
bussy or chink cartoons, w/e

>>76330808
What would that prove? It's more of a mobility, technique focus. I'm muscular if that's what you want to know. And I'm fucking 35 years old haha but thanks for the compliment, I like how you imagine me as a little bit in your mind, I hope your thoughts stay pure though, you're a strange one

>>76330809
Jesus this place has gone down hill. I used to be here all the time about 7 years ago

>>76330778
GOOGLE TRANSLATE IT FOR THIS OLD BOY

>>76330828
you do a burpee, but instead of jumping straight up in the air, you jump out and perform a broad jump, upon landing, you immediately jump OVER a box (if need be, you may use hands to assist you)
do you even /fit/ness?

>>76330821
You post like a terminally online obese person

>>76330826
Mad? Upset? Feeling left out? Board culture moving a little too quickly for you?
>>>/qa/

This is a lot of new posts. Welcome back Bobby; you were not missed.

Scale status ya fat fuck?

>>76330717
(and that's a good thing)
Proud to be a not real powerlifter.

Trip on, fat fuck

>>76330846
SOUNDS LIKE HOMOSEXUAL BEHAVIOUR,
YOU WILL HAVE TO DEMONSTRATE

this just proves that Bobby absolutely won

>>76330918
just say you won't (can't) do it
no need to pull a blobby

>>76330952
I CANT DO IT,
I WONT DO IT,
MY BIGGEST FIGHT JUST PUTTING SOCKS ON IN THE MORNING,

>>76330984
i figured it would be undoing the straps to the cpap

is opl reliable?
>raw PB deadlift = 710
>two instances of 710 deadlift, both wrapped
https://www.openpowerlifting.org/u/gregnuckols

>>76331074
YOU HAVE NOT SEEN MY 17.5" ARMS,
THERE IS NO UNDOING REQUIRED,

>>76331128
>THERE IS NO UNDOING REQUIRED
Bane Dog

Thoughts on Greg Nuckols 3x a week intermediate bench program? Just want to get to a 3 plate bench from 130kg.

>>76331170
TRY THIS
https://youtu.be/tt4cR9szMS8?si=AiLqONHiPjVzVPJd

>>76330357
When i say "dumb" movement, I just mean something that fall outside of S/B/D that artists don't understand the point of.
>Am I sure
My tape measure was a piddly 60 inches, so I had to measured twice 50 and then the rest. Allowing for estimated slippage it could be off by 4 inches. But after multiple jumps from the same line and marking where I landed I'm sure I beat figgy at least.

>>76330362
You don't have to believe me this time lol. Next time there'll be video

>>76330636
I'm curious. How do Brits even measure athleticism? A 100m dash?

Dropping a giant load of smelly smudgy Norman khan

This is a giant load and the kind that will take an entire roll of toilet paper to clean up

Today I had 1 instant noodle pack, 3 large chicken breasts, 3 large eggs, 2 oreo ice cream sandwiches, 1 banana and 2 monsters 0 cal

Is this how you cut?

>>76331627
>Is this how you cut?
Bobby, answer this man

bw: 200.2
height: almost 5'8
music: https://www.youtube.com/watch?v=3cPzlhNryXk
scent: right guard sport

7/1
squat 5x5 375
sumo hold 3x40sec
back extension 5x5 225
dips 1x40
lat raise 3x8 25


7/2
snatch 3x3 40kg
overhead squat 1x5 105
conv rdl 1x3 315
nordic curl 3x25 sec

Today was pretty good, did not have that much time to train in the am or afternoon. Nothing too noteable. Yesterday squats went good, and I think I hit a pr on dips. They were supposed to be weighted, but I ran out of time and just did one set. I have 50-55 I think, I will test at some point. Yesterday I also hit a good elbow lever, but I need to improve it some still. Good week so far, can't complain. Also I see some stuff about broad jumps. I did some today, but I did not measure. I did some singles and then 2 sets of five in a row. Jumping is pretty fun, but I will cut it back once I am closer to prep. Jumping and sprinting are too useful to not a little bit of (esp far away from a meet). Snatching is also not awful, but feels like sprinting with weights (I would rather sprint). I don't like having to move fast, preferring powerlifting and isometric skills from gymnastics. Afternoon was jumps, sprints, hanging leg raise, ring support, back lever, planche lean, little bit of zone 2 cardio.

>>76331429
I BET I COULD FINISH A BREAKFAST FASTER THAN YOU,
THATS HOW,

https://www.youtube.com/watch?v=hmNtlLu8eTM

it mak
i Attempt 220 kg deadlift today
Feeling confdent as I got much stronger at kettlebell swings.
Waiting for gym to open its 2:30 now.

You guys think I can do it? I'm feeling pretty confident. Currently 74 kg and I expect to be 73 kg when the gym opens ( i lose lots of weight in the night due to having no food ). If I get this, this will be a triple bodyweight deadlift! I believe

>>76331944
hi what is ment by this
( i am mark the almighty and i wrote this post )

>>76331785
Hello Big Dawg
This is Dense Dragon
How are you doing

>>76331935
>Attempt 220 kg deadlift today
I believe

>>76331993
Thanks me 2

>>76331935
double overhand right? RIGHT!?!?!??!?!

>>76332018
MIXED GRIP I APOLIGZE HERE IS power speed TO MAKE UP FOR IT

https://www.youtube.com/watch?v=lPPTIaMjBos

I fucked up my cut. Lifted heavy yesterday and ate a ton of ice cream and sugar. Now today I wasn't supposed to eat since 3 pm and just gorged on a pound of steak and a cup of ice cream again. RIP

redpill me on carbs mid workout

>>76327961
I'm another newfag so take this with a grain of salt. Does SL have you benching twice a week? if not maybe give that a try. A day with sets of ~5 and a day with sets of ~10 has worked nicely for me. Otherwise do some flies or incline pressing or whatever. Just don't go too crazy with it, progress on the main lifts is fun and keeps you engaged more than being able to do more flies or w/e

>>76323088
didn't have control at the top of the lift - he didn't drop it because of a signal, he dropped it because he was physically incapable of controlling the weight
just like it's a no-lift if you don't have control of the bar at the top of your bench press

>>76332021
https://www.youtube.com/shorts/1h5vEVOa5TM?feature=share
nooo... guys i failed 220 kg again... but here is another 180 kg triple with a hold last rep bw 72 kg
i made the mistake of not giving my posterior chain enough time to recover, not sleeping well and not eating enough ( bulk is failing im back to 72 kg metabolism too quick... )
i definitely learned from this

>>76331992
GOOD MORNING MARK
>>76332295
THORMODE

by the way I leaped 95" yesterday so if you can't beat me then... lol

>>76330716
Without a rack, I used to deadlift it, then put it on thighs as I squat down, then get arms under it.
If I wasn't obsessed with getting my back squat up I'd just zerch all day, it's a much simpler lift.

>>76333383
Why do I always default to bouncing off my knees when I squat lowbar 1rm, and should I even care?

>>76333402
question for a powerlifter

>>76333406
omfg

Ok I just saw Carl Yngvar Christensen squat with same form and knee slide I do gonna throw on a belt do the 300kg squat and then do ssb and fat bar memes only.

I'm trying really hard to hybridize my workout to include powerbuilding and aerobics. I just don't have the energy to do everything I need to do. Natty lifting sucks.

>>76333660
No you're just retarded.

>powerbuilding
Do a compound lift to 1rm then do bodybuilding

>aerobic
Run at zone 2 for 30-60 minutes before bed

>no energy
Eat bread without fats

>>76333399
I tried that with light weight when I was just trying to get used it the lift. It wasn't nice though, and got a feeling it can become unsafe. I'm thinking I might have to go back to this method but I can't imagine doing it with proper weight, how much do you lift?

>>76333884
I don't remember how much I used with that. At least 3 plates.

>>76333913
140kg is the gateway to lifting heavy. I'm aiming for 200 and those numbers are too far apart for your advice to be appropriate. But I still thank you for your reply

>>76333660
See the first statement made in >>76333697

You need to do two-a-days if you want to hybridize your training. Also, maybe, I don't know... read? Some books on being a hybrid athlete???

>Porking hoggers broad jumping less than 8' and bragging about it itt
Fucking lmao

uh oh. it looks like indian characters are idolizing tripfags (smiggy) hours

He's a physicist but he can't calculate power.
He's a phycisist but he thinks distance is the only relevant data.
He's not a very good physicist.

>>76335029
remember he also switched up integrating and differentiating

bw: 199.8
height: almost 5'8
music: https://www.youtube.com/watch?v=YcShzbBYiqU
scent: axe spiced latte

bss 145/165 3x5/2x5
chin hold 5x5sec
hip flexor 5x30sec
maltese press 3x8 35
pullover 3x8 115
front raise hold 3x30sec 20

Not bad today. Bss I added some weight after a few sets. No real knee or hip flexor pain, there was some glute stuff, but it went away. Should be able to keep adding weight. Hit a 28 second shoulder lever, thought I would have a little more. Low tuck planche is about 5-6 seconds consistently. I got some light forearm cramping on the shoulder lever and light hip flexor cramps on the tuck planche which was nice.

Its very common to lift weights, run, jump, and then go play your sport. Like every sport does this. Do people just not play any sports at all growing up anymore?

The I can't figure out how to lift weights and also do any other type of physical activity shit coming primarily out of the "fitness/bodybuilding/powerlifting" community is really annoying and very enlightening about the type of people you are getting information from and spending time around. Until the programs/coaches people follow also have do some light cardio after training, sprints/jumps on some off days, and do X stretches Y ways also after training, no one is going to do any of it. Even if they put it there, half the people would skip it because they think its "not powerlifting". A lot of these people have no athletic background, and as soon as you start looking into how other sports train, the information gets way better and the people are less stupid.

>>76331170
>Nuckols

>>76332081
Hi Smigmund

>>76331170
worked for me.

>>76335694
Classic.

its over my lower back hurts

>>76336508
Reverse hyper.

>>76334203
Twice a day, damn. I'll consider it.

Almost time to gym, /plg/!

Question.

If I'm done cutting, should I go a week or two into maintainance or should I go straight to bulk?

>>76337080
Maintenance

>>76337149
Why

>>76337174
NTA but you might accidentally pig out after being in a deficit for so long.

>>76337192
>accidentally

>>76337174
Because you just cut. Why would you try to bulk? If youre happy at that weight you do maintenance

>>76337192
I have planned to go on a ~300 kcal caloric surplus to gain some muscle, so not gonna eat uncontrolldd
>>76337274
But I won't gain muscle at maintenance

>>76334203
>read? Some books
lmao

bulking is dead

>>76337301
Then you're not eating enough

bw: 201.2
height: almost 5'8
music: https://www.youtube.com/watch?v=5vwz29SOv5M
scent: none

leg extension hold 5x30sec
pull-ups 4x4-6
horizontal single leg leg press 4x5 135
nordic hold 3x25
chin-ups 1xamrap (15, no PR)
incline bench 3x5 210
"hiit" on the bike 10min

We will see with the knee extensions to see if they worked. I did everything BFR but the hiit at the end. I pulled back some on the BFR sessions to 1 sprint, 1 am training, 1 pm training, and 1 hiit per week. I need to get the leg press up, I like the lift. Right leg is a little weaker than the left. Probably my favorite machine at the moment. Watts are going up a little on the bike, hitting low 500s consistently.

happy fourth of july my fellow indian friends

>>76337571
That's what cutting means

>>76337301
iirc eric helms in his book The Muscle and Strength Pyramid: Nutrition says that after cutting for a long time you should go for a maintenance break to let your body adjust

>>76332407
Jesus fucking Christ you are retarded as fuckin slavs. Dude had so much gas in the tank, he could probably rep that for three.

Third upper day of the week
>Larsen Press 5x5: 120kg 2count pause
>Incline DB Press 5x8
>DB rows
>T-bar rows
>Facepulls
>Close grip larsen press 100 kg 5x10
>easy 6 mile run (10m pace) to end it
See everyone next week.

>TRAINING ALL BARBELL
BACK SQUAT
BENCHING
BENT ROWS
SHOULDER PRESS
>EAT
LOT OF JUNK,
BEEF STEW,
STEAK AND WHOLE MILK,
SWEETS AND CRISPS,
>LISTEN
WE WILL SEE WHEN I GET THERE,
GYM MUSIC
>FEEL
TIRED,
IT IS ALWAYS TIRED

>>76338408
SQUATS BE AROUND 160KG FOR A TRIPLE,
OR A VOLUME SET LIKE 5X10 AT 100KG
BENCH AROUND 90KG FOR 3 SETS OF 8-12,
ROWS SAME AS BENCH,
SHOULDER PRESS AROUND 40KG-50KG FOR 3 SETS OF 8-12

>>76323088
you have to wait for the judges to give you the down signal once you have a clear and controlled lock out
he never stopped moving, never got the signal, lost control and dropped it
also why is a weightlifting webm in the OP of a powerfatting thread?

You can't make an appointment with accountability

>>76338422
this is an athletes general though

>>76338422
this is /wlg/

>>76338408
>>76338415
SQUAT WAS MISERABLE,
140KG FOR A SINGLE,
PLEASE GIVE GOOD BULLY,
EVERYTHING ELSE WAS GREAT

>>76339330
ok

500 lbs @ 195

>>76335682
In awe at the analysis of this lad. You clearly understand how to train as an athlete.

>>76335029
>>76335402
Lol I just signed a contract for 150k today because I'm a LITERAL FUCKING GOD

>>76339467
you will be fired and hopefully sued for gross incompetence

>>76332847
eat more and sleep more mark, i'm sure you can hit it next week.

>>76339562
>Gain weight
>Hit 220kg
>Now it's no longer triple bodyweight

>>76339212
I miss wlg
wonder if Pas is still alive

>>76339499
I'm an IC.

Oink for me.

>trip "fell off"
Hello Blobby.
How was the family reunion that you crashed today? Did you save them some food?

>start with SS
>lower body is far ahead of my upper
Any good programs to bring up my bench?

>>76339891
IMO the easiest fix is to directly train your pecs: 3-5 sets of dumbbell/cable flyes or pec deck after benching

>>76333383
NYAHAHAHAHAHAHAH ONE HUNDRED AND TWO INCHES

Not only does this clear SASQUATCH, but even in his incredibly advanced age, FIGGY The Eternally Youthful has taken a fat d00kie on Prime Tom Brady's pitiful lol99inch broad leap. Padtacklers may worship FIGGY now desu

>>76339147
>this is an athletes general though
Correct. And THAT is why the FIGGYLEAP should be the next OP teebeeaitch fampai

>>76340248
tbf its more over 102 since you started before the line you stuck the tape in the floormats

>>76340248
Marker wasn't visible the whole time. You had someone off-camera nudge it over a few inches.

Car alarm went off three times at 3 am. Bad omen. I'm cooked.

>>76340356
>Bad omen.
>I'm cooked
Vote FIGGY 2028 and I'll have everyone that talks like a lil zoomerito rounded up and gassed.

>>76340396
Figgy got no rizz fr fr I'm aura farming this bitch rn

>>76324869
post body. No way you're hitting you can hit half of these. Nice rage bait tho.

>>76340912
we might criticize him for hit bitchtits, but figgy ain't no weakling

>>76340976
When was the last time he hit those markers though?

>>76340248
>sliding across the mats for extra inches
>>76340262
That's not how it works

>>76340248
You slid lol!

>>76340248
>bad faith posting
typical jew

Where's tarzan rugby guy? He could hit 100+

>>76323061 (OP)
>powerlifting general
>weightlifting clip
what did he mean by this

>>76341438
Very few people care about powerlifting, if this thread were only used by true powerlifters there would be fewer than 10 posters.

>>76341438
Just admit you have to wear a CPAP I'm shaking my head rn yall need to chill on this website

>>76331170
My brother was on the exact same spot as you three months ago. Then he gave Nuckols 3x bench programs a try.
He's still in the same fucking spot lmao program is ass

>>76342274
DONT LET GRAV SEE THIS,
THE BULLSHITTER

>can now ohp 70kg 5x5
>still no 2pl8 bench
what the fuck is wrong with me

>>76342289
hey twiggy, didnt you start doing nuckols? hows that going so far

>>76342308
VNICE
>>76342309
>INFECTED WITH RAGE
MAKE IT LOOK EFFORTLESS
>PICREL
CURRENTLY ATTEMPTED TO SHAPE CHEST,
INCLINE DB, PEC FLY, BENCH, IS WORKING,
I MAY BE FORCED TO THE CABLE AREA,
ARMS ARE SAUCY THOUGH

>>76342338
IS NOT WORKING***
ITS LATE

>>76323061 (OP)
Excreting Norman khan

bw: 203.2
height: almost 5'8
scent: power stick alpine timber
music: https://www.youtube.com/watch?v=rTKpYJ80OVQ

tempo sumo 2x10/10/10 315
pause sumo (just off ground) 2x30sec
sumo 4x5 385
sumo iso hold 3x30sec
dips 3x20
lat raise hold 2x25sec 20

Did not have much glute pain, a little on the second set of sumo but nothing to be concerned about. I think I fucked up a bunch of tendons in the glute ham area. Its to the point where I don't really feel it, but have to have my hips lower than what they would be pulling sumo to really trigger it. I felt it some doing the sumo holds because of how low my hips are. Also a little bit during one set of ring supports??? Sprints were good this afternoon. I tried a front lever on rings, which went okay. Maybe held it for a half second. Cardio is improving which is carrying over to everything else. Going to increase my ring support time by about 5 seconds next week.

>>76342490
>tempo sumo 2x10/10/10 315
>pause sumo (just off ground) 2x30sec
You may as well be doing fucking pilates.
Body?

>>76342309
i should buy an axle bar

>>76331170
>>76342274
>cuckols

some programs have their upper back exercises on leg days, other on push days
still can't figure out which days to do them on

>>76344097
everyday is back day

>>76344362
yeah but how do you split the upper back exercises across the four days?

>>76344389
I alternate vertical and horizontal pulling

>>76344399
spoonfeed a retard. please. post your entire routine and i'll suck your cock.

>>76344401
I won't because my routine is retarded

>>76335694
>>76343994
Hi Hank

just looked through all the barbell medicine programs and i don't like how they are structured. i'd still do them if they worked but never see them recommended.

Excreting a huge messy pile of Norman khan a bunch came out with one or two bursts

Trying to decide what is VOLEM vs smart intermediate programming (lmao3pl8 bench at 180)
>wide grip (pinkies on rings)
>triceps are lacking
>close grip bench press is in the range of 80-85% of regular bench

Should I take 2-3 months off of bench press to instead focus on close grip bench and bring up my weakpoint (tris)?

>>76344944
It's pretty simple
>your favorite program
VOLEM busy work
>my favorite program
GOAT for true strength gains

>>76344944
ADD TRICEP WORK AFTER BENCHING,
DEFINITELY MAYBE,