>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 Scoreshttps://pastebin.com/tMdLwJjZ
Previous:
>>76323061
>>76348602Huge Norman khan explosion after just one slight squeeze resulting in several logs floating in the toilet bowl
Loving this low RPE sesh
>>76348610Thank you for the blogpost sir.
>>76348599 (OP)Is strongman or powerlifting more autistic? A lot of strongman stuff is clearly less autistic, but some of it is more.
>>76348618Powerlifting is more autistic because they only care about numbers and not what is being performed. All other sports regularly patch exploits, even if they're hundreds of years old like European and American football. But somehow, powerlifting refuses to, it doesn't matter how far the sport degenerates as long as numbers go up.
>>76348631They did recently patch the bench press range of motion exploit though.
>>76348649It's like applying a bandaid to gaping wound when gauze is needed. It prevents some blood but doesn't fix the problem.
>>76348599 (OP)no one cares that this guy can lift 3 plates. he has to rest the weight on his fat gut for christs sake
>>76348922YOU HAVE NO IDEA WHAT YOU ARE TALKING ABOUT
bw: 199
height: almost 5'8
scent: cool blast
music: https://www.youtube.com/watch?v=HtakpVpLcYw
bss pause 3x30 155
bss pause (bar) 5x30
hip flexor 5x30
chin-up hold 1x5sec
nordic hold 1x25sec
dips 1x15
hiit 5min + 2min warm–up
Gym was okay today. They did that thing where the humidity in the gym increased 15-20% and everything felt extra hard for no reason. I was also a little late and had to poo when I got to the gym. Everything was shortened and I still burned like 720kcal in 63 minutes. The worst was when I was at a gym where the room I warmed up in randomly would change humidity, but the other room I trained in was always the same. So I would almost puke on warm-ups like 2-3 days out of the week, and by the time I remembered, I would always be overdoing it. You'll be like it feels kind of sticky in here. Why is my heartrate so high and I barely started warming up? Why am I sweating already? Then you start wonder if the lights are looking extra bright and thats when you are fucked. Glad my cardio is getting better now, its much more bareable. I can mostly recover between sets, just sweat more and need to rest a little more. I don't talk to people in the gym who wear versa grips. Also, I forgot the Ozium and someone stunk up the rack (not me). Really could have used it today.
>>76348599 (OP)Good lift, nice gym.
>>76348618Powerlifting probably. If you talk about people who actually lift, strongman. Its harder to larp doing strongman, and you have to have more athleticism. Depends on what you mean by autistic though.
>>76348922>>76349118yea bd is right for once, that's not 3pl8
LMAO YOU LARDASSES LET IT ARCHIVE LMAO
>>76349408The cows have somehow gotten even lazier
>>76349418Most of his those replies were to me. He's so easy to milk
>>76349471I'm 99% sure he's still here, as Anobbu
>t
Bench 1x3, 5x2 @365, 3x6 @300
Deadlift 5pl8 singles
Cgbp 3x4@ 300
Abs
'tism jump 104" figgy can't beat that
After 5 days off training felt not great
>>76349418wtf is this monstrosity
>>76349544A Fitness & Health expert and advanced Powerlifter that chases formula AND raw numbers.
>>76349544someone who told us he was going to bench more than any woman, but we still have to see it
>>76349769that was me today
>>76349568HEHEHEHE,
ADVANCED POWERLIFTER,
>SASQUATCH only jumped 95 inches
>big deal I can beat tha-ACK
>>76350617it wouldve been ogre if you hit your head on the dumbbells
>>76350617PLAY SILLY GAMES,
WIN SILLY PRIZES,
OR AN INJURY
>>76350617Silly jew, you're 37, act like it
>>76350617You earned next thread figgy
>>76350833tom brady won the superbowl at 43
lol only his failures ever get saved
>inb4 he's always failing
>>76350617it's so wholesome seeing a man having fun by himself like that
>>76350840Fuck yeah he did, by sticking the landing
>>76350617surely 40 lbs is going to stop 220 lbs of forceful sliding
Okay lads so I injured my left arm some how. When ever I do a chin up or row the back of my upper left arm hurts like 8/10 stinging pain for the first two reps, and if I keep going the pain dulls out until the start of the next set. Also my whole arm ends up feeling very weak the rest of the day.
But no pain during benching, or OHP.
Some more info: didn't end up having any bruising when I injured it, but it's been the same for like 3 weeks now.
Any advice for a poorfag would be much appreciated.
>adult male
>has random boo-boos on his arm
>>76350907>adult male>admits to being poorfag
>>76350855wow this is so heckin wholesome chungus!
Why is this fat fuck Maximus Decimus Meridius wannabe falling from after hopping from one yoga mat to another? Why is he doing it at all? Is this a humiliation ritual? Does he get off to it?
it's Indian hours sirs. we doing curls today lads
Lay down plg. IT'S SLEEPING TIME
>>76351916But what do i eat before sleep
>>76348610Why do you call it "Norman Khan?" What is the reference?
>>76351916I can sleep when i'm ded
>>76351916i can fuck laura when she's ded
>>76352054Do you remember when Bobby transformed into his final form, Dark Bobbu? That was a pretty scary day.
>>76352069hello beautiful baby jirl how are you?
I love you and kiss you
>>76352081I'm gonna be 41 next month calm down
>>76352085they say that 41 is women's sexual prime
do you have plans to start cougarmaxxing in the coming years?
>>76348599 (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
>>76352921OFFICIAL, 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
>>76351683Looked painful, lol.
>>76352922UPDATED 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
>>76352924R 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 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
>>76348599 (OP)The attempt at a Slip Free Broad Jump was a failure. FIGGY S U C C E S S F U L L Y proved that he is to EXPLOSIVE for mere laws of physics, like friction, to hold him, desu. So it's 102 inch broad jump now stop memeing FIGGY into killing himself.
>reposting your shit webm
Hello, Blobby.
Pro tip: you can just jump next to the measuring tape already on the floor.
Threadly reminder, real athletes stick their landings.
stabu
md5: 9acba97961cc20b7cc7178dd6ac04c10
🔍
>when your pasta is interrupted
>>76352921>>76352922>>76352926>>76352929>>76353112You should apply this much effort raising your sons.
>>76354006>creating your own thread so you can be opMichael, seek help or Canadian healthcare.
>>76352059>>76352069>>76352085Are you accepting boyfriend applications? I have references available upon request.
bw: 199.8
height: almost 5'8
scent: cool blast
music: none
squat 5x2 315 1x1 365/365/385/405
sumo hold 1x45
45 back extension 1x5 245
dips 1x15
lat raise 1x20 10
Busy today, but it was an okay session, not very productive. Squats are getting better and they had the A/C back on so it was not humid. Knee and hip flexor were fine, glute was a little cranky from the other pauses yesterday. Speed was good on the 315s, was able to bounce off the calves in the bottom of the hole, but slowed down some on the other reps. I will probably add them back in on warm-ups with just the bar. Will swap leg press for safety squat bar after this block.
https://www.youtube.com/shorts/fiYCwiK0nVo
week one of new program went off program for a little power jerk single at 170 no belt. 170 never felt easier for an overhead lift
>>76355369https://www.youtube.com/shorts/jLZdzLZWaRg
This was also off program but it was yesterday
>>76355369>>76355383when I grow up i want to be like you
>>76352085we're hagmaxxing
>shooting ropes into the barren womb
Did brain acrobatics with client that said that something was our fault and convinced him it his fault when it was our fault
he even apologized
thats what shitposting 24/7 gets you, without it I would accept the blame
>>76354003Something something worms
>can pull hundreds of pounds for reps with no problem
>back starts hurting after doing some house chores
>>76357045put that lil brown zoomerito of a client in his place
i have an L wrist so i get limited on deadlifts and rows by my grip strength
i want to start using wrist straps, which ones should i buy? want ones that don't suck but also aren't too expensive... and nothing fancy just the long strip ones
>>76357045>clientSo you are a gay prostitute, good to know. You have to further east to find real men in the continent
>don't lift for 10 days because the plapping must go on
>go to random gym
>do squat 3x5 pyramid, only last set can be considered a working set at lmaorpe7
>acquire first time in gym level DOMS, can't walk stairs for two days
What did my body mean by this?
my hammies are so sore from deadlifting a few days ago. foam roller hurts too much to use. what do i do
>>76359012You should consider having some gay sex. I hear that works wonders!
>>76359069gays can't have sex
>>76359081>gays can't have sex
>>76359069okay i considered it for 0.013 milliseconds. i decided no. anything else?
z2yo4Xb
md5: 4e8c2a8597b05db86627d0e0e21836a3
🔍
>>76359012Warm bath, light stretching, walk it off
>>76359090What did Faggy mean by this?
>>76359103Have sex with a transwomen. Not sure if this will work though, most transwomen are transbians, so you yourself may also have to transition.
i been doing 2 barbells movements training 3x a week. Is it worth adding anything else in my routine like curls during my rest days? I already do light cardio every day.
No, just do the cardio, weights are pointless and bad for you. Work on being able to do a 5 min mile and fit into a medium or small
>>76359195>medium or smallTwink
>can't fit into a medium
Amerifats are the most unhealthy people in the world
>>76359241>bragging about fitting into a mediumjesus christ you fucking nancy
>>76359281not everyone wants to wear XXXXL
>>76359283there are four sizes in between medium and 4xl
>buh buh buh 3xl is still too big! les americaines are so laurge zey do not fit into mon 400sqkm flatte zat I share with four arabian bandits
I just want you to admit that being as wide as a Honda isn't conducive to good health or looks.
>>76359306first of all you're the one who started talking about these big huge guys you're visualizing
second of all, no
That's exactly the type of response I was expecting, a future triple bypass patient in denial about how unhealthy he is.
Post body
I think I have comparatively short arms vs legs and this is making me very injury prone to deadlifts. I have tried numerous cues, hamstring flexibility but no matter what I've tried, there is always a slight curve in my lower back off the floor. is there something I can fix here by setting up further away from the bar? Am I relegated to block pulls? Context: I have no ambitions competing in any powerlifting competitions, I just train at home with the goal of deadlifting 405 for five reps.
Bench Press: 225x5
Squat: 255x5 // 315x1
Deadlift: 275x5
I AM ALWAYS INJURING MY LOWER BACK ON THE DEADLIFT.
>>76359337Might I suggest rock collecting?
>>76359395>>76359448I need some guidance guys
bw: 200.8
height: almost 5'8
scent: tag midnight
music: none
snatch 5x3 42.5kg
bss bar 5x30 sec
hip flexor stretch 5x30 sec
conv rdl 1x5 345
chin-ups 3x8
curl 3x8 35
Not bad today, snatches felt good. Something else went well too, but I forget right now. Cardio leveled up again so that was nice aside from fewer kcals burned. About the fifth or sixth time its happened. Knee is feeling good, no pain jumping today. Going to hit 70kg on the snatches soon.
>>76359563>bw: 200.8Take off your clothes (and shoes) and weigh ago.
Remember, an adult male weighs 200 lbs.
>b-b-but I do...Body?
>>76359566>Body?Sure, post it.
>>76359337>I AM ALWAYS INJURING MY LOWER BACK ON THE DEADLIFT.Oh so are you in a wheelchair? Have you had to have any surgeries? What did your doctor recommend? Or did none of that happen and you're just saying you "injured" yourself because you placeboed yourself into feeling pain?
Listening to Bazballers defend this by saying “well they entertained the crowd, nobody wants to see batsmen bat back 100 overs” is fucking infuriating.
We’ve been played off the park by India for pretty much 9 out of the 10 days of cricket so far. And we now go to Lord’s with the Archer, who will do doubt play after 1 day of first class cricket in 3 years and a India side with the best bowler in the world coming into the attack refreshed.
I said last week and I haven’t changed my opinion, we are losing this series and going to into the ashes in a mess where the Aussies are going to piss themselves to a 4-1 win.
I really have no idea where this team is going and what the planning for 12-18 months time is. Stokes is likely going to be gone next year, we have wasted 18 months on Bashir who won’t last the impending mix up, Woakes will be gone, Wood will be gone.
>>76359816https://www.reddit.com/r/EnglandCricket/comments/1lt50v6/post_match_thread_2nd_test_india_vs_england_day_5/
>>76348599 (OP)Spraying Norman khanarrhea into the bucket right now
Hopefully back to normal Norman khan tomorrow
>>76360020why do you have diarrhea so frequently? something's wrong
>>76360989DID MY TRIP CHANGE?????
>>76360989It's just sean here everyone left
>>76360989>>76360994Have you not been here since the Shartpocalypse?
The jannies changed a lot, including your tripcode.
Gonna do sled rows and sled upper body push. Back + delts/tris basically. No concentric force or worrying about technique, just pure pump and hypertrophy.
Kinda wish I could press the sled unilaterally.
Still. Probably gonna get crazy back gains, and also crazy delts/tris/upper pec gains. Since prowler press is basically incline narrow neutral grip bench.
>>76361375One legged sledmill
>>76361380*turns on hair clippers*
*gives you reverse mohawk*
hows that for prowling (tm) jimcel???
>>76361761no, this is the plapper's gains goblin gf
Form: Bad
Technique: Laughable
Vid quality: Not present
Bench PR: STILL HIT
Since last post, couple of training sessions.
Maxed out everything, didn't go well. In fairness it doesnt usually go well for me on max day 1 doing sheiko. Only equaled previous scores. Did 2 interim deload sessions. Then did todays session after shedding some fatigue. Fuck I need to get better at unracking and setup at high%, so much energy is being lost.
>but where is the broad jump you promised?
after my previous feats I developed something in my knee where in a deep bend theres a sudden sharpish paid and weakness in the front of my kneecap. Been going easy on the legs, light rehab stuff, gonna give it another week.
Good, I didn't need to watch you take a running start and claim a long jump as a broad jump.
>>76362626goog shit nigga. you and that br nigga are toe to toe now
Anybody else still browsing this board out of muscle memory?
>don't feel like getting into arguments with people
>don't feel like taking bathroom selfies for other men
>don't feel like asking someone at the gym to film me lifting
>don't feel like asking for routine advice (LLMs exist and leddit has bigger/stronger guys who give better advice)
I think I'm aging out (of this website in general)
bw: 200.8
height: almost 5'8
scent: none
music: forgot
bss 5x5 105
pull-up hold 5x2
hip flexor 5x30 sec
front raise hold 2x30 25
maltese press 3x8 35
Not bad today. Inverted tuck rows I had a good PR on. Not much else to report, kind of had a busy day. Tomorrow should be pretty good.
>>76362979Sadly there is no where else to go. Fit is a shit hole but its the best shit hole
>>76362979It's largely bad actors shitting up the website on purpose. It started with /pol/ and has since expanded to nearly every board
>>76359512In all seriousness, a little spinal flexion never hurt anyone but I think it's safe to say that you're not bracing strong enough for the weights you're trying to handle b/c otherwise the load wouldn't be coupling to the soft tissues of your thoracolumbar spine. Have you bought a belt yet?
>Am I relegated to block pulls?Relegated? No, but to be honest implementing block pulls / rack deads is probably the BEST idea for your training due to your anthropometric situation.
>>76363670Why did you kill Bobby?
>>76363673Bobby is a big boy. He can take care of himself
>>76363503That's why I tried so hard to get them to leave, starting with Isley
>>76363677>He can take care of himselfHe did have an amazing upbringing
I wish fat fuck would come back so that Raj would return and spread his wisdom. There's no reason he had to abandon us
ooh activity during Indian hours! what we training today saars?
I don't care about the happenings of London
Got smoked at nationals today
>>76361380>prowler pressAI Overview
"Prowler press" can refer to two main things: a physical exercise using a prowler sled and a former gay publishing group. The prowler press exercise involves pushing a weighted sled, engaging multiple muscle groups and improving strength, power, and conditioning. Prowler Press was also a publishing company specializing in erotic gay literature.
Did lots of ssb squats and gms today, hehe :)
>>76364275I am gay
>>76363695He probably got bored. He was pretty clear about the sphere being there for his entertainment. Lack of entertainment drove him away.
>>76364123 is two white lights good or bad
>>76364829>sumo>mixed grip>socks>chalk>belt>singlet>spandex under your singlet>uspa>seizure>tatty fatty sitting in a chair>having to look to see if your lift is good or notIt's bad.
>>76364829If one person stands at midday, and one person stands at midnight, and they both experience a white light, it's true that they both experience a white light, one doesn't have to go to the other point to collect the rest of the white lights. There's no full white lights line, one person doesn't experience lack of white light, they are both fulfilled by all the ingredients needed for a white light to occur. There's at least 2 servings of a white light occuring at once. And 2 more at left and front forward positions. This is testable proof of Timecube. Ignorance of Timecube allows people to thrive off a weak excuse, such as 'the sun will eat the Earth', 'a meteor might hit', 'just trust the governments system and science'. If it's failure, it's failure, you're expected to do the opposite. Under this cubic law, governments would be forced to serve us and change the world entirely, destroying most of the pointless wasteful buildings and we would build a healthy world and system for humanity.
>>76348599 (OP)Nigga that's not how we do a C&J
It's almost as if good mornings make my lats tired
>tired when waking up
Sounds like a bad morning
>>76359241I am 90kg at 180cm and need to wear L or XL which sucks because the fit is terrible and they are too long, medium and often large is designed for claviclelets with no back
Figgy, what does this
>>76364913 mean?
>>76364907Yeah, shirt size is primarily down to chest circumference, and "L" is only 42-44", which isn't very big at all if you bench and do rows.
My problem has always been about my torso being significantly bigger than my limbs; it partially comes down to genetics (I have wide shoulders and small wrists), but also my training style (prioritizing compounds over being a curlbro)
>>76348599 (OP)Oh wow some stinky smelly Norman khan coming out the hatch rn
>>76364874I didn't expect to find a Time Cube reference here on /plg/ of all places.
>>76360713The pajeet at Tim Hortons gave me a wrap where the meat must have spoiled
mark the stickman 210 kg @ 73 kg
https://www.youtube.com/shorts/UFdI0VN2VG8?feature=share
with 5-6 second hold
>>76365521Saving 220 kg for later.
Although I do not know If I can get past my 220 kg sticking point. I will keep training hip hinge with Kettlebell swings and then attempt 220 kg when I'm sure I got it.
nautilus lat pulldown is goated fr fr
looking forward to growing big ass wings
>>76365200do you remember the days when Tim Horton's was staffed by huwite people?
>>76365631Never was. All Canadians are Chinese until proven to be Indian
bw: 200.8
height: almost 5'8
scent: none
music: might link later
leg extension 5x30 sec
leg press 135 2x5 1x5 160 1x5 180, 2x3 225
pull-ups 5x5
nordic hold 2x25
chin-ups 1xamrap 20
incline bench 1x6 225
lat raise hold 2x30 20
bfr hiit 10min
Good day, knee was feeling better and my single leg leg press is getting back to where it should be. Chin-ups were good and I also hit a 4 second front lever warming up so that was nice. The better my cardio has gotten the better all my BW stuff has been. Chin-ups from like 8-20 reps is mostly just me having better cardio. Same with the front lever. Dips as well. Recovery day to day is also a night and day difference. At least half the shit people complain about is just bad anaerobic cardio.
>>76364829It means good lift. The rest isn't important
>>76348599 (OP)Dark Bobbu sees all
the day of reckoning is close at hand
>>76366002You really think you can mimic me?
5x5 seated good morning saars
let's get it my fellow Indians
i dont know what saars or redeem mean
>>76366151SARS: a respiratory virus related to modern COVID that dates back to 2002
Redeem: what christ did for you and your sins
This should clear up any misunderstanding
>>76365820Y'know, you're quite strong, for a hobbit
>>76366230>SARSthat's not saars
>Redeemoh bobby bobby bobby
gonna have to do better than that
>>76365521i am so sexy when i lift
>>76361761honestly I would smoke pot with her
>>76362979oh yeah 100% for the site in general. I only really come here out of habit.
>I think I'm aging outoh no you're stuck here forever. nothing else on the internet has the same kind of casual, no-commitment atmosphere that an anonymous webforum with no algorithm does. you're fucked bud
>>76366468honestly it's incredible how far chemotherapy has come these days
>>76348683Not much else you can do except heels on the floor. Low weight class midgets and women classes will always contain sumos and massive bench arching if rules aren't changed. People won't like the changes since it'll make their total drop by 30-40kg. Yes it's ridiculous sumo stance is allowed, it makes the lift more about having the flexibility to perform it rather than strength.
what's better: manlet 200lbs builtfat mode or lanklet 200lbs skinny mode
>>76359816Imagine losing to INDIA at anything
>>76368254Figgy, why are you replying to the /cric/schizo?
What if I did Nuckols 3x adv bench template for squats instead
>>76368254Silly bong, you've already lost to INDIA at having your country not be populated.
>>76369671He DID get us some personal data on superficial activations of the compound lifts. YOU DO know this, RIGHT?
>>76369708>He DID get us some personal data on superficial activations of the compound lifts. YOU DO know this, RIGHT?we've had access to similar data from the soviets kek. cuckols can't even interpret said data correctly
>>76369671ok give me a squat routine that will get me from 5.5pl8 to 7pl8
Indian brothers. how are we redeeming at this fine hour of the night?
gotta get well rested bc we are going to lift in the early morning!
>>76369616>>76369747Consult the chart, newfriend
>76369764
This is kimcel. He's angry that his tripcode is permab&. Do NOT reply to him.
>>76369794andrew tate has a lifting program?
>>76369727But which one of us also gets to be a scientist AND inhale mASS quantities offemale pheromoenes at work, anon?
bw: 203.4
height: almost 5'8
music: https://www.youtube.com/watch?v=qZGdzVBAIL0
scent: unscented
tempo sumo 1x10/10/10 315
pause sumo 1x30 315
sumo 1x3, 3x5 405
dips 3x20
Today was pretty good. Sumo went really well. Felt like an actual normal DL session for once. No pain, but I could still feel the tendon is a little tweaked. Still good though. I did bring my feet in some and that helped. I think I can do up to about 475 or so with no pain, we will see in about two weeks. I want to try some clapping dips, but they might get mad at me because its unsafe. Sprints were good in the afternoon, added another rep of 80m or so. I want to try 100m soon. Maybe after next week. My broad jumps were not very good, but nothing to be concerned about.
Nuckols is not that bad. I get the impression that he does not care about lifting that much, but will try to give decent information. I feel like his takes are all very level headed. Other people act like they care more than they do about lifting. Nuckols will also at least allude to other things might be worth looking into in the comments I read from him.
It is strange once I got into strength and conditioning more and none of these people (the hypertrophy/bodybuilding/powerlifting people) show up over there. You would think they would make casual appearances every once in while.
>>76370696Wild thing to say considering you're a bitch compared to me. Now oink. For me.
>>76348599 (OP)You are going to get injured clean and jerking like that.
You fat chuds are finally being forced to take the cardio-pill
>>76371180I was on the stairmaster yesterday after hitting leg day. Decided fuck it let's crank that bad boy to speed six. Mistakes were made.
>>76348599 (OP)Does this guy have a job or he just gets fatter an balder and keeps posting?
>>76371995estrogen levels coming from this post is overwhelming
>>76372087Fat aromatizes testosterone into estrogen (estradiol/E2).
Smiggy probably has as much estrogen as the average woman.
Evacuating a huge pile of stinky smelly sludgy Norman khan
>>76372773i don't understand how he can have a literal beer belly with that outline.
>>76372773Highly milkable
>>76373060*jumps out of mirror like mario*
*ties you up with zogbog flags*
*places a single weight disc on your head with the hole overlapping your mouth*
*shits inside hole*
>>76372773>>76373060Imagine some skinny autist walking up you you in the gym and reading this
>>76373717post to you.
>>76373727I don't have to imagine. I'm in my gym right now reading it and cringing
Can someone please give me a real answer here?
I'm thinking of just asking /qtddtot/ or reddit
>>76369616
bw: 201.8
height: almost 5'8
scent: alpine timber + cool blast
music: watching indy
Just did some fasted cardio today and chill. Updated my PRs in my programming workbook. I should have done the PRs awhile ago but I got lazy tracking a lot of lifts.
>>76374110>fasted cardio>bw: 201.8 It's over
>>76371995I think it is pretty cool how he uses his belly as a platform for the axle while he is switching his grip for the overhead portion of the movement
>>76373751Give it a shot and report back
>>76374567i tried it two years ago and i'm trans now if that matters
Why is nobody talking about Colton's 500kg deadlift
>>76375015he's done it before and it's sumo and gay
something about him is just not interesting also
>>76375015>sumoHe didn't lift the weight
Give it to me straight, is ss/tm/hlm and the school of thought about pushing hard fives with rigid structures a total dogshit thing in the current age? Every other piece of advice I see from other sources who seem credible like Sika etc usually recommend completely different approaches, from things like basing every session's volume off a top set or single, keeping sessions easier and caring more about rep quality and speed since you'll produce more force and therefore develop more force, and even including a ton of midline and core accessories to assist with squatting instead of just squatting harder
>>763762401. Push yourself
2. Have fun
That's all there is to it
Haven’t had my coffee yet however we already have Norman khan flowing into the toilet
>>76373060Smiggy my gym got a 113kg sandbag and I wanna throw it around and such but my middle fingers got tendinits so I can't pinch grip the bag. How do I grab that shit? It has empty space inside too so if I bearhug it all the sand goes below where I grab it with my arms.
>>76376240Yes it's total dogshit, unironically learn conjugate, it solved routines
>>76348599 (OP)>/fag/ - fat acceptance generalftfy
>>76376497>It has empty space inside tooYep. That's called a sand bag.
>>76376536Well it kinda ruins the rom when it shifts all the time.
>grab in the middle>lift>sand from the upper part goes down so it doesn't actually move up so I am actually doing half the work than if this was solid weight
>>76376578>it shifts all the timeYep. That's called a sand bag.
>>76376589Well what do I do with it then outside of just throwing it
>>76365521Are you belgian or dutch ?
>>76376596If you don't know what you're doing, then don't use it.
>>76376610No, I will use it
>>76376636Anyone with a fupa is fat
I am going to do good mornings with the sandbag I guess
bw: 197.8
height: almost 5'8
scent: none
music: https://www.youtube.com/watch?v=zAmZrPptbqE
bss pause 5x30sec 95
chin hold 5x4
hip flexor 5x30sec
pull-ups 1x7
db bench 1x20 70
front raise 1x8 25
dips 1x20
hiit bike 30/15 10 minutes
Today was pretty good, nothing to report. Woke up, ate 210g of cake and went to the gym.
>>76376240They are not the best programs, but most people can't follow a program well even if it tells you exactly what to do. They are simple programs that work pretty well for most people if they follow them. A decent number of people basically just can't follow the simple instructions. Many people seem to be doing a top set plus some back offs now. I think a large part of it is because its easier to understand and program. Something like conjugate is the way to go, but most people will screw it up without an in person coach. Its not so much about whats optimal, but what the person can follow without a coach telling them what to do in person every day.
>>76376240Pushing fahves is something one should try at least once in one's training lifetime. It's not something that should be done forever, but the dread of having to complete those hard sets, workout after workout, trying to add at least a kg everytime, is something to be experienced and teaches the newbie to push himself.
>>76376240>Sika Lol.
If you want an autist that actually trains elite athletes you should study Dane Miller's content. Nobody listens to Sika because he spends every second of his videos navel-gazing about things that don't matter. There are an infinitude of ways to spin your wheels with your programming. What he's talking about is, ironically - because he doesn't train anyone, ways to continue to eke out more progress as an advanced - elite lifter.
Since you are a noob, you should be pushing fives more than anything. Don't even worry about anything else until you're an intermediate.
>one week old thread is still not at bump limit
>used to hit bump limit in <24 hours
Let them say I posted posted in the time of Hank, 5/3/1 proprietor. Let them say I posted in the time of Simon.
>>76377107>blobby dies>/pig/ diesit was foretold
I need 72 hours between sessions to recover and squats and deadlifts pretty much hit the same muscles since I do low bar and sumo.
Which should I follow:
option A) one heavy squat day and one heavy deadlift day a week
option B) two heavy squat days a week followed by one heavy squat, one heavy deadlift day the next week (so 3 heavy squats 1 heavy deadlift in 2 weeks)
option C) one heavy squat day; one heavy deadlift day followed by some light squat variation like belt squats
>>76377442this kills the figgy
My gyms bars are thinner and smooth where they should be textured
How will this affect my lifting
>>76377660Im ESL what do you call it
>>76377664knurling, faggot
Felt like I was dying this morning, but now I feel fine. Hopefully I feel good tomorrow, might be going for a bench PR after all.
>>76377391First of all, stop pulling sumo. Forever. And stop low bar squatting. Squat high bar, atg, always.
I also need 72 hours or so to recover from punishing my legs. The solution is one deadlift (pull) day and one leg day a week. One heavy with high intensity, one with higher volume and lower intensity.
To help your body adapt to this, during deadlifts, only ever pull for more than 3 reps if it's less than 70% of your max. If your program tells you to pull 1x5, then make it a clustered singles, five times, with 90 second rests. This also reinforces form.
If youre pulling conventional and squatting high bar atg, like you should, then your body can handle this and the overlap in muscles used will help progress each lift.
For leg day I also add extra volume for instance doing a programmed 3x3 and then a slightly lower weight for 5x5 on top of this.
>3.5x bw deadlift, conventional mixed grip no straps>3x bw squat, high bar atg
@76378843
Hank, you can't just tripfag. There are rules
>>76352921
>>76378843Post a video pussy
>>76377391The solution is building up better working volume or managing your loads better if you always need a full 72 hour recovery after each deadlift or squat session.
>>76379034Never have; never will. My knowledge speaks for itself.
>>76377049Nope. A noob should be doing a lot of different variations to acclimatize to work loads and develop more coordination in the process. Good example would be sheiko'd novice routine.
in about 5 hours, I am attempting a 220 kg deadlift
Last deadlift was 210 kg at 73 kg with 6 second hold
Now I am 77 kg by drinking gallon of whole milk per day. If 220 kg is easy I might try 225 kg. Confident.
>>76379067by the way I am training deadlift with Kettlebell swings, thats how I am making this 10 kg jump without training deadlift.
>>76376240Meh its shit. Frequency and form over muh fahve by fahve. All it trains an athlete that intensity and weight on bar >>> technique. Great way to snap a noob's shit up which is why people dislike this way of training.
>>76379067https://www.youtube.com/watch?v=U7-fvKs0hJw
Here is my vlog about the 220 kg which I will lift.
>>76379045I used to squat 3x a week without issue then I got stronger and older.
>>76379067https://youtu.be/OxbiECWkuYU
Fuck... My quads were still way too sore from Goblet Squats...
>>76380005This was the sticking point
Sandbag bearhug gms are much more fun than barbell gms. Wish we had a range of sandbags. Also this one doesn't fit between my legs, I'll try to grab it lower. It's nice to just lift stuff around without caring about le technique.
Ok I am going to do sandbag gms until I can toss that sandbag high into the air.
Accidentally deadlifted 10lbs more for my reps than I programmed to. Good day
bw: 199.8
height: almost 5'8
No time to post today. Gym session was bad due to time constraints. Otherwise not bad. Squats were still a little slow decending which I don't like and am waiting on my glute to heal which should fix it. Going to switch out leg press for safety bar squats next block. I want to start squatting more. Will stay 2x back squat and 2x bss for awhile though. I really like bulgarian split squats.
>>76380009boss move pulling in jean shorts.
>>76377391cardios bad
Most of the issue with programming is most the content is designed for people who are only going to be "lifting" 2-4 years and not with an in person coach. I don't think most people have the personality necessary to be successful training on their own with just a list of exercises. People don't want to get into powerlifting and be told they are basically not ready to lift weights for 1.5-2 years while they fix a bunch of shit.
Other sports you have actual skill progressions and people work with the same coaches for years. Online coaches you have to make the numbers go up fast or the client will go somewhere else. Personal trainers for general population its kind of the opposite where most people don't care if they improve or not other than maybe losing some weight.
>>76380840Good day Sir how is weather in Calcultta!
Forgot to add in the Soviet weightlifting system (and maybe China too), you spend years doing GPP before you move into a lot of sport specific training. Even then, you don't really do sport specific training (like just s/b/d or snatch and cnj) year round. If you are coming from no athletic background, jumping straight into a super specialized powerlifting program is not really a good idea. I swear most of this information about the Soviet training system was widely known like 12 years ago.
The only sandbag around here is this thread.
>>76381474figgy has two on his chest
The average person is only going to do powerlifting for like 3 years an average of 4-6 hours a week. They do like one or two meets for the experience and do something else. You just have to keep them busy for that long. Thats where almost all the focus is for online coaches/content creaters/fitness influencers because its where the money is. If powerlifting was a sport in school and people came to practice asking the type of questions they ask here and not following any advice, they would just be kicked off the team.
Powerlifting is a club, not a sport, in school. And only rejects are a part of it because the actual athletes are using the weightroom to get bigger, stronger, faster for actual sports.
>>76379034You know the drill, boyo.
watching highlights of a Windies innings from when they were dominant. 1984 at Lord's, well under seven hours of play left to chase 342 on day five and they achieve it within 62 overs losing only one wicket.
https://www.youtube.com/watch?v=mP2QQxv2IVQ
from about 19 mins in, it sounds like a home crowd for Windies
Bobby be like "yeah bro I'm a goated bencher":
>>76382668
>>76382668this dude must squat a lot
>>76379067you look hella aerodynamic, brah (no homo)
>>76382814That's not me. I saved it off of Insta and made it into a webm
>>76381913i'm getting bigger, stronger and faster to pleasure your mother more efficiently
>>76382826oh. I thought that guy posted here, do you mean to tell me that it is actually just other people posting him?
>>76382844Yes. I've posted some other people before, too, like this guy
Gif
md5: c395566cb979b97060c453aceb8c980a
🔍
>>76383005what size (breast) cup do you wear figgy
