>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: >>76348599

Fuck yea Mark

Programming advice request:
5”11”
242lbs
age 32

Best lifts:
Bench- 315 x 6
Deadlift- 585 x 1
Squat - 495 x 1
OHP - 225 x4

Currently on Doug Hepburn’s 2rep - 3 rep program

>>76383130 (OP)
I didin't know Logic lifts weights

>>76383163

>>76383130 (OP)
nice one mark

>>76383163
lose 60lbs

>>76383194
Hey man, the humor thread is over here:
>>76364835

>>76383194
Looking good, Bob-bay

>>76383194
Lotta zeros

>>76383265
do not denigrate Dark Bobbu, or you may find yourself in his crosshairs... Once Dark Bobbu starts hunting, he never stops

>>76383272
>you may find yourself in his crosshairs
I am not a potluck of a family reunion that is not his; I'm safe.

>>76383130 (OP)
mark why do you look sick? also very nice rep, easy work, put it down like it was a bag of chips too

>>76383163
Lose 30lbs, you look like shit/blob mode
What’s your weighed pull-up max
People would be more into strength on here if people like this were at an appropriate weight for their height
Not to mention those are shit numbers for someone 242.
I can deadlift 585 at 200lbs Bw and bench 315x4

>>76383163
>5'11
Do people really admit this on /fit/ or are they memein?

>>76383778

>Height: almost 6 foot
>Scent: Rich, buttery. Faintly of pizza snacks

>>76383880
Being 5'11 seems like the gateway to becoming a transvestite/killing yourself

which version of the texas method?

rip recommends the first but literally all other programs do the second version

What are the minimum lifts for an amateur meet to not make a fool out of myself? I only bodybuild but use the big 3 all the time, i want to try powerlifting meet just for fun
69kg- can cut to 65kg, 160cm - 5'3", squat - 170, bench 107.5x5, dl 200HTJV2

>>76384231
>HTJV2
What?

>>76384232
Im a retard captcha in wrong place

Pressing the sled is great and I don't know why so few people do it.

>>76383130 (OP)
>no belt
>no straps
Nice one Mark

>>76384482
He cheated by training grip though

In order to win at powerlifting, one must learn to breathe 10 times in 1 second! There is no other way to succeed!!!

>>76383163
Good numbers if you prefer push pull meets but if you want to have more success in full power you probably want to prioritize the squat: There’s no reason your squat shouldn’t be closer to 550+ given where you’re at in your other lifts.

Front squats and high bar squats as accessory lifts will help if you’re competing raw. Good luck, ignore the twinks here talking about 242 being fat.

>>76383653
Best weighted chin up +90lbs x 7 reps
>>76384992
Thanks for the advice. I agree I have to hit squats harder and more seriously.

>>76385271
He asked weighted pull up you fat fuck

>Diddlin
210kg x3
220kg x3
230kg x1
240kg x1
>Benchin
>111 tricep reps
last training before week of getting wasted on all inclusive in Greece, flight is saturday might still do some bench and squats on friday If I have time

If I was hurt for 3 weeks and couldn't squat or deadlift what program should I do after to get back quickly to my old maxes

The same thing you were doing, retard

Best 5/3/1 template?

>5/3/1

>>76385372
Yakob, have you ever considered changing your name to Yakub?

>>76383194
Srs question… is stuff like this good for hypertrophy?

@grok @askperplexity explain?

>>76385911
No

>>76385911
it works for him
give it a try

>>76385655
It takes a week for glycogen storage levels and your neurons to get back to normal supposedly. For me I like the first week back to be hyper trophy to just get back into things again.

>>76385655
What program were you doing before? 3 weeks really isn't that long of a layoff, man. Is your injury healed?

bw: 200.2
height: 5'8
scent: tag midnight
music: none

snatch 2x3 50kg 3x3 40kg
deficit rdl 3x3 315
bss bar pause 5x30
1-arm chin-up test (fail obviously)
pull-up hold 3x.5sec
nordic curl 3x30 sec

Today was not bad, hit a small PR snatching. Almost to the blue plates. Not really rushing it, I don't really care too much about snatching. BSS pauses with the bar went pretty well too. I like how they hit my glute and hip flexor. Afternoon session was cut short for a number of reasons. I managed to get in 1 sprint, all of my jumps, and tested crab walks to warm up. I normally just do bear crawls, but will add in the crab walks. I can hit a good table, so I did not think the crab walks would be too tough. Just need some practice. Overall this week of training has not been the best so far. I knew a couple of my PM sessions would be getting fucked up so I am not too disappointed with it.

>>76383130 (OP)
nice lift, don't step over the bar its bad luck

>>76383193
>>76383214
>>76383653

>>76386458
Forgot to mention I am now working on my 1-arm hanging. Going to train for some 1-arm pull-ups after seeing an NFL player do some (we are close to the same height and weight), I don't think it will take too long.

>>76386477
nice everything, goal body

>>76386491
do you remember which player? I'm guessing that it is a running back, based on your height and weight

>>76383130 (OP)
Dumping a huge load of Norman khan atm

Ah fuck back on the toilet again so soon, this time full blown Norman khanarrhea

The Popeyes I had for lunch did not agree with me

>>76386477
honestly touché

>>76386620
what did you get from popeyes?

I often find myself thinking that powerlifting's days are numbered as a sport, because all the emphasis is on having the highest total. Only one person can have the strongest bench press etc. and as time goes on it's only going to get harder and harder to top it.

>>76386769
time to take the IWF approach and change weight classes

>>76386769
>sport

More Norman khanarrhea now

>>76386764
Spicy deluxe sandwich

>>76386477
sexo

>>76385911
lengthened partials are all the rage
he's not a meathead he's a scientist

>onscreen buttons
what year is this lmao

>still not listing to the shaman
shiggy

>>76383130 (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

>>76387932
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

>>76387934
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

>>76387932
>>76387934
>>76387936
FIGGYWIN for LEAN, A T H L E T I C GAINS desu

>>76384190
Both are ok.
If you can do volume days in an hour I'd do that. And do tris/bis and lats/abs/lowback on intensity days in under an hour too.

If you can't do it under an hour then do intensity bench/volume press to stay under an hour.

>>76387703
Why is smiggy wearing an outfit like that

i ran out of preworkout. any recs? i need that beta-alanine and l-citrulline

i am overweight

>>76388404
>i ran
doubt.jpg

>>76388262
that's a belt, not a crop top

>>76389078
two belts

>>76389082
two genders

Been doing Nuckols 3x Bench Advanced, hit a “330 e1RM” and managed a rough lmao3pl8x2
I bench medium grip: pinkies on the rings
At this point I want to work towards OHPing 2pl8
Do I switch over to training something like close grip bench press or incline bench press for a month or three then switch over to pure OHP training, do a hybrid routine with OHP and a bench variant every week, or do I switch over to pure OHP programming right now?

>>76389078
are you sure? looks like a crop top to me

>>76387703
What's with the zoomer obsession of wearing long shorts and long socks just so your knees are exposed?
>>76389369
>>76389078
>crop top
Like the top of his head?

>>76389404
Do you feel good about your comment? Was that a nice thing to say? Smiggy does a lot for this community and he wouldn't appreciate you saying mean things about me like that.

Test

figgy a bitch

>>76386477
how to achieve this mode

>>76389335
Sir, this is a Wendy's

>>76386477
ANSWER ME. HOW DO I ACHIEVE THIS MODE

I'm sure you are equally overweight

>>76383130 (OP)
Glad to see Markp out here doing well I still remember when he used to play guilty gear xrd in /vg/ and post his youtube videos there. He mained Leo in Xrd not sure if he played strive though

>>76390312
wtf? so that means justin is his stalker bc he also plays that garbo game

>>76390312
based af https://youtu.be/J-C-9j-1HbY

>>76390314
You just replied to him. Remember, his tripcode is b&

>>76390312

>>76390019
>>76390063
What mode am I?

Creatine, strength training for 15 years on and off, a diet based on meat, vegetables and whey protein and not turning down dessert. Everyday I drink a smoothie made of Greek yogurt, kefir, fruit, and blue spirulina mixed with pomegranate juice or coconut water.

Also have a cat since they are anabolic.

>>76390571
wonderful cat, wonderful lifestyle
I want to be you when I grow up

>>76390571
this is the mode whereby you go to russia and drown in it

>>76390588
Thanks fren

>>76383653
>>76385271
That which is asserted without evidence can be dismissed without evidence

>>76390926
sup bitchtits. still sleeping with barnyard animals?

>>76383130 (OP)
haha cool to see me in the op
I might try 220 kg tommorow. I gained lots of weight on GOMAD

I got my first meet in 2 weeks.

- My morning weight is like 0.5kg under the upper limit of my weight class. Any tips for breakfast and eating for the day?

-Any tips for the week preceding meet day? I'm thinking of just resting.

>>76390958
>- My morning weight is like 0.5kg under the upper limit of my weight class. Any tips for breakfast and eating for the day?
Yes, eat at least 5 biscuits
>-Any tips for the week preceding meet day? I'm thinking of just resting.
Nah. Start a peeking cycle

>>76390926
Post body.

>>76384482
>has long arms and suitable build to pull heavy
He didn't lift that weight

>he lifted the weight
He didn't lift it.

>>76391111
checked

bw: 199.4
height: almost 5'8
scent: forgot
music: forgot

bss 4x5 95 1x5 115
chin-hold 5x3 sec
hip flexor stretch 5x30sec
maltese press 2x8 35
front raise hold 2x30sec 25
pullover 2x8 115
dips 1x25

Not bad gym today. Afternoon was a bit better, hit about 2 decent handstands, and 1 that was a banana. Got some cramping on my elbow lever and l-sits. Tried some of these https://www.youtube.com/watch?v=PCuzn_lHOeE instead of my normal seated straight leg raises. But I like the leg raises more so I will keep doing them.

https://www.youtube.com/watch?v=i5O17fpvMqA& yet another video on nordic curls where the person can barely do one or two nordic curls. Its pretty hard to find videos of people able to do more than one or two. Its not that crazy of a bodyweight exercise. You would think they would be all over the place. What mostly happens is the person goes halfway down falls the rest of the way and then pushes themselves back up.

https://www.youtube.com/watch?v=M992y83G0Gs

mak here vlog
I try 220 kg today
It's better to say i'm not 100% sure its going to happen, because everytime im 100% sure of something it probably doenst happen haha

>>76391567
https://www.youtube.com/watch?v=lsVCf5s7ueE

is this a powerlift?

>>76391012
>bitches don't know about the FIGGOD

>>76391673
are training for some blowjob competition?

>>76391673

>Techno rave training

>>76391673
after smiggy's temper tantrums and this I can't wait to see what else /plg/ has to offer to the world

What's your experience with hypertrophy phases? how long do you go for? do you use it to target movement variations that could improve your SBD and completely avoid SBD?

>>76389335
if you want to get a good OHP then train OHP at least x2 a week, you can bench on the third day in between or w/e as with the same grip you use for OHP. then do DB incline plus tris on the day you OHP, alternatively just DB shoulder presses if you find the incline doesn't carry over or the frequency becomes too high for your pecs

Al these tranime and furry posters congregate here and I'm beginning to worry once I hit 2345 for reps I'm gonna be attracting a whole lot of super gay attention from fat faggot powershitters

>>76391673
BET YOU CAN GIVE A MEAN CHEW

I've abandoned the OHP in favor of AD presses because they actually progress and I'm up to 105% of my bodyweight. I'm probably about to get banned for naming them again. I can't control myself.

My back is sore from squats. My right lat specifically. How does a bar on your back translate to functional strength? I think I might just replace back squat with front squats. It's safer, contributes more to functional strength and looks cooler. Safer too

>>76383130 (OP)
I caught FIGGY trying to molest the gym twink in the sauna again last night, guys
FIGGY is a MENACE 2 SOCIETY

>>76393854
k thx

bw: 201.4
height: almost 5'8
scent: none
music: none

leg extensions 5x30 sec
chin-ups 1xamrap (20) 1x10
pull-ups 1x5
single leg leg press 1x5 135/180/225
incline bench 1x5 225
hiit bike 10 minutes
all bfr, just left the wraps on around my glute ham area

Not a terrible gym session. May lose two days of training next week and its the last week in my block so might need to make some changes. We will see. Also need to up the intensity a little bit more in the afternoon. Knee is feeling better still and glutes are as well. The bss is hitting both and I can feel both when doing pause nordics and nordic partials, but only the right glute is actually injured. Deadlifting should go well tomorrow.

>>76393854
You can do that its fine. Is the bar even on your back? Do the plates you use weigh the same? Many of the 45s at my gym are all way off (in both directions) and the rack is not even so people often unrack the bar really weird until they get used to it.

>>76393832
You can do that its fine

>>76386477
Grizzly mode

Failed my squat and deadlift within the first week on SS, so fucking over. I don't know what happened. I felt like I couldn't keep my lower back in solid proper extension during my squat and deadlift, instantly rounding over in the hole and way less tight during my deadlifts. Can I actually build fatigue that fast within the first week of returning if I had shit sleeps and didn't eat much? I thought I'd get a couple weeks to get that under control before that became an issue.

>>76394091
>>76394091

On the off chance this isn't bait, reduce the weight by 20% and start the progression again. You're supposed to have several weeks to get to grips with the technique before you even sniff the possibility of failure.

Alternatively you're just a weak bitch who needs to learn to TRY HARD, in which case, TRY HARDER

>>76394139
I started at a weight which was challenging enough but looked fine, ramping up fives by 10-20lbs to find a starting weight. I don't think the starting weight was the issue for this. Reducing by 20% would mean that I am weaker than I was after doing nothing at all for over a year. How can I almost be stronger at the start of the week than how I feel at the end of the week in the first week? I did try hard and got the reps, but I just couldn't maintain extension in my back like I could the last session. I'll just retry, but I'm convinced that even if I didn't add weight, today might just have been shit because of going from nothing to squats and reasonably heavy pulls out of nowhere 3x a week and the soreness that I've had from that. I feel far less mobile and fluid than I did just 4 days ago.

>t
Yuk yuk bar for some triples @430
Bench
Lower/upper fluff

>>76393960
>Many of the 45s at my gym are all way off (in both directions) and the rack is not eve
Could be this desu. The racks are not aligned and it throws me off sometimes.

>>76394163

Well if 10-20lb jumps are killing you, don't make those jumps Baka. Make 5lbs jumps. The progression will happen naturally if you're trying hard enough, but first you'll have to start at a weight you can actually do.

>>76394163
you have to think long term, the important part is the progression workout by workout, week by week, and not the weight you use in a single point of time

>>76394933
Why would he be jumping? This isnt acrobatics

Do you guys consider strongman a sport?

>>76395545
yes

>>76395545
no

>>76395545
i'm a girl

>>76395545
I don't consider anything a sport except maybe chess.

>>76395775
ok Garth

>6 days ppl
>3 sets of standing calf rise every end of leg day
>calves hardly grow any bigger for 6 months
How to train calf bro?

>>76396018
unironically walk around the house on your tippy toes for the rest of your lift

>>76396018
walk up a hill

>>76396018
It's about the stretch. You're not supposed to trigger bounce on them like most retards think.

>>76383130 (OP)
BILLIONS MUST LIFT
BILLIONS MUST BE LIFTED

>>76396400
Fuck you autocorrect I said tigger.

>>76395967
>tie hands to bar
>cope sleeves
>cope suit
>half rep so that not even the cope sleeves and cope suit have to do any lifting
YDNLTW

>>76396401
THE 1RM HAS FALLEN

>>76396018
do three sets of 10 years of obesity like me, I guarantee you will have big and defined calves

I spend 500-600$ a month on food...

>>76397964
Honestly not terrible considering how food is twice as expensive now as it was in 2019
It's absolutely possible to live on $50/week if you bulk buy at costco and cook all your meals yourself, but when you've got friends/gf/etc. you've gotta go out and pay $20 for a burger

>>76397964
Good morning, sirs!

>>76397964
>500-600$

>>76398062
>>76398106
>five hundred dollars
>dollars five hundred

It's not my fault Americans are "special".
They also think month should be first and not date.

>>76398260
SIR PLEASE DO NOT REDEEM
BASTARD BITCH!

>>76398260
it is an interesting one, given the units are at the end for every other value of measurement. and it only applies to dollars; cents always come after the value. $ after is still retarded though.

Busy will post my training updates a little later. Did not forget.

>they don't know how to write a check

>>76399263
Why would I write check when you didn't even get dubs mf

Your ego is writing checks your body can't cash

>>76399263
SIRS PLEASE SEND GOOGLE PLAY CARD SIRS I BEG YOU

>>76397970
>but when you've got friends/gf/etc.
Not a problem here, we're freaks

>page 7
Have a FIGGYLIFT

>>76388404
>i ran out of preworkout. any recs?
maybe import some from i raq?

https://www.youtube.com/watch?v=vU9z80cyPW8

the mak here
i am now 81 kg and i did cheat pendlay row 120 kg x 6
doing gomad + lots of food

Dumping a huge load of Norman khan into the toilet

I believe this to be a multi day load

>>76400572
Open wide

what is the best single legged squat variation?

>>76400203
>dropping the weight
>all the hip movement
stop cheating you retard

>>76383130 (OP)
What are we EATING today you FAT FUCKS AHAHAHAHAHHAHAHAHAHHAHAHAHAHAHAHAHHAHAHAHAHAHAHAHHAHAHA

>>76400698
500g of pork shoulder and a salad

>>76400120
cool sumo deadlift dude

as a beginner is the whole 1x5 deadlift once a week that some programs preach a meme or not? then im looking at other programs and they recommend 3-5x5+

>>76400120
>reposting old lift
cmon figgy do something more intredasting

>>76400915
Neither is close to optimal. Leave the Rippetoe Longhouse.

There isn't, lifting weights is bad for you. Take up power walking while there's still time

Bitchtits

lol hankbitch is mad lol get fucked rice dick

>>76401115
so what should I do?

>hes already bootyflustered
put your trip on bitchtits, we all know it's you

Can someone please answer my question?
>>76400915

>>76401228
stfu faggot we're making fun of figgy and his fat tits

>>76400915
You should be able to build to a pretty big deadlift before you reach the 1x a week stage on SS and the Phase 2 should work for a long time. Even then, it's pretty much a certain 5lbs every week. What about 20lbs a month on your deadlift would be a meme? It works and I don't know why you'd want to do more work than literally just a 5RM once a week

>>76401264
I'm just not sure. There are multiple guys on my subreddit who advocate for deadlifing 3-4 times per week and they're really jacked

>>76401295
That's me

>>76401295
YNDTP

>>76401049
he doesn't have any new lifts; he doesn't even lift anymore

Pendalay Row or Bent Over Row?

>>76401381
Figgy
>row

what is the thing you put on the bar call?

a cocktail

i will never be a powerlifter bcuz i hate doing bench press it so fucking awkward and my shoulder feels iffy after it

very cool

Is it though? /plg/ lacks the aura it used to have

More like lacks Laura

an L aura more like

jajaja

L ara ara

>>76401590

where the FUCK is Laura?

>>76401723
I'm sorry to give you the bad news, but consult the chart.

>>76401870
Please don't tell me that Dark Bobbu is also a Sean character

3pl8 lift

>>76402067
do you like having fun in your garage?

>>76400915
>if you deadlift less than 3pl8
100% a meme
>deadlift 3pl8-4pl8
May or may not be a meme depending on how much you weigh
>4pl8+
legit

>>76402067
the slides really round out this webm

>>76402067
gotta confuse the muscles right babe?

>>76402244
do you know where Laura is?

>>76401264
"Phase 2" is stupid. Linear progression programs are excellent for n00bs and SS is a good linear progression program, but when you stop PROGRESSING LINEARLY you stop doing a linear progression program and just do an actually periodized program. Probably one that has you regularly deadlifting twice a week if you wanna really do specifically powerlifting.

Pic unrelated

>>76402266
What's wrong with it? It means you pull with a 1.5 times per week frequency, enough intensity to drive your deadlift along with all of the squatting intensity, by hardly doing any actual deadlift reps. How is that an issue? You'll want to add more when you stall but you can and should be able to take it pretty far on SS

fuck bench press and i am The Press specialist now and going to compete in Strengthlifting

>>76402095
>>76402244
Yes

Do you goys like exrx as your preferred strength standards? Symmetric strength has been alright in my experience

https://exrx.net/Testing/WeightLifting/StrengthStandards

I use my previous experience and those around me

>>76402561
>firmly advanced in all lifts
>see the data is from competitive powerlifters
>still advanced
damn it feels good to be a gangster

>>76402685
Advanced on exrx. I’m so close to elite I can almost taste it

>>76401723
what

>>76402881
you still dating that loser?

>>76402913
she's dating figgy?

>>76402968
she isn't 2d

>>76385911
Sometimes ill just do shit like this in the middle of a set because i got a random 5g mind muscle connection and staying within a small specific range of motion feels really good in that moment. I can’t recreate the feeling at will and i have no soience to back it up but i love them,

>>76402881
sorry, I just get rly worried about you when you aren't posting in the thread

>>76403010

Just unloaded a healthy load of Norman khan with no issues to report

>>76402685
>>76402727
Isn't advanced on exrx only like 300 wilks unless you're 30% body fat or a woman?

>>76404396
Or was it dots that's fucked and wilks that works? I don't know. I'm not a powerlifter or I wouldn't have to ask.

>>76404396
You've got it backwards. It's 300 wilks if you're fat

>>76404406
Yeah okay. Anyway it's advanced for 2004 or for natties, yeah?

what are some comfy tricep exercises that let me go balls to the walls and still work my triceps
I tried:
close grip bench (ok)
paused bench (ok but takes too long)
reverse grip bench (uncomfy when heavy)
jm press (uncomfy when heavy)
dips (do nothing)
french press (uncomfy)
pushdowns (do nothing)

>>76404444
Incline close grip pushups

bw: 199
height: almost 5'8
scent: day old sweaty shorts
music: https://www.youtube.com/watch?v=7rDgwmyy4zg

squat 3x5 385 1x1 405 445
db back extension 3x10 40x2
dips 1x20
lat raise 1x15 25
hiit 5 minutes

Not bad today, squats went well. Ran a little low on time and had to get off the rack for someone else so I was unable to do the sumo holds. No real pain, just the hip flexor. Glute and knee are progressing which is nice, not as worried about them anymore. The hip thing I could probably ignore as its always been kind of sore and clicky for years, but should not be happening so I am fixing it. I would notice it more after sumo pulling. Also, you need strong hip flexors for gymnastics so I am working on them more. They are not a visible body part and most of your barbell exercises don't require strong hip flexors so people don't work on them as much. I'm losing two training days this week so my training is shifted around.

>>76402561
I used it when I was starting, I also like strength level and symmetric strength. Good barometer for non-comp exercises, I like getting most of them to high intermediate/advanced if I care about the exercise. Elite you have to start focusing on the exercise more and it may not be worth it for your situation.

>>76404444
pullovers are not bad but can fuck up your elbows, I would vote for >>76404595 as well as more dips and dip variations (on rings, korean dips. For dips you will probably need to hit more than 75 reps in a session.

>>76404444
floor press

https://www.youtube.com/watch?v=Gwx7Guo7yBY

guys try this its difficult more difficult then towel pullups

What's the exchange rate from squats to bss? Like 1.8?

This old and overweight guy at the gym checked his weight on the scale. But first he took his shoes off and emptied his pockets. He must not have liked the number because he took his shirt off and his glasses off and checked it again. Do any of you guys do this?

I stand on the scale fully clothes, shoes on and with my phone in my pocket. I want an upper bound on my weight.

Oh you weigh yourself naked?
>you did not lose the weight

I weigh myself every morning on the gym scale, fully clothed, phone in pocket, shoes on, and after downing 500 mL of water with pre workout. Tbf this is also after pooping but also having had breakfast 30 minutes prior.

Why would anyone want to lose weight?

>>76404595
would rather cgbp

>>76404636
i like pullovers for pecs if you bring arms out as you lower the arms and bring them together as you raise them (with dbs/kbs) pecs are felt nicely but for triceps its meh
and dips grew my arms but did not grow my bench AT ALL

>>76404644
floor press is only good as max effort exercise
t. louie

>>76404769
You said you wanted to go balls to the wall and now you're saying Loui agrees with me so what's the problem?

>>76404799
Does balls to the walls mean teabagging walled women like ben affleck

>>76404804
Ben Affleck is not a woman.

One arm dead hang 8 seconds 121.5 kg total weight

https://youtu.be/JecL_gFfgh4

>>76404799
My mistake I need a balls to the wall high rep exercise, floor press is in my max effort rotation.

>>76404848
LTE's

>>76404636
Brother strength level seems absolutely fucked with some things because it’s user reported in my experience. I barely ever have seen guys near 300 lbs do 5 pull ups much less 15 being just advanced or 21 being elite.

>>76404881
they're a bitch to do with heavy weight
i guess i will keep doing cgbp and reverse grip

>>76383653
Isn’t 200 lbs and 242 lbs strength standards only differing by 25-30lbs per lift? The performances mentioned close to the same level for the bench press, no?

>>76402006
Anon...

>>76402006
oh, sweetie

>both knees in constant pain for 3 weeks now
Go on without me bros.

>>76405569
Time to get those knee pads on

>>76405569
https://www.youtube.com/watch?v=r4YuEoEXm-8

>>76404922
whats this chart? post the whole thing

https://www.youtube.com/shorts/LzsVWHRNjZg
i challenge u guys to try this
towel strict curl with kettlebells
i got 40 kg x 5

>>76406645
we aint in the pen cuh

>>76406661
plz try it man plz your gym have kettleballz and you have towel...

i don't watch jewtube shorts. either post webm/mp4 or i will not watch your content

>>76406756
Ok i will make a webm for you

>>76406756

>>76406760
interesting lift. how does it hit different from regular curls? does it target forearms more?

>>76406760
Next op

>>76386477
is this bobby?

>>76406773
yeah its for forearms a lot

>>76406784
thx

>>76406760
heres another meme lift
https://www.youtube.com/watch?v=5eyh0z-Tjtg

thought you were going to be smart and reduce the weight

>>76406855
ooga boga

are these good numbers? yes i'm short

>>76406353
https://exrx.net/Testing/WeightLifting/BenchStandards

Also if you one rep max estimate 315 x 4 vs 315 x 6 you get a difference of around 20 lbs

>>76406863
It's not enough to compensate for being 5'4" but you're getting there.

>>76406863
At 5'4" you want to hit 1/2/3/4 for 1 and then you can consider yourself compensated. You'll still have room to grow but you won't be hassled for your height any more than normal people are.

>>76406760
Nice lift Mark. I don't think my posts are going through because they who will be named have found a new way to censor me, but I will try this and attempt to post it on my next chest, biceps, and 4arm day.

>>76407462
Thanks, good luck on your lift

>>76407462
Don't try me, prag

>>76406852
His fysionomy says mark is dutch. Lekker bezig gozer.

Turns out I had weak/underactive glutes. 3 months of hip thrusts and my squat form is so much better, no more knee pain.
Gonna keep on linear progressing hip thrusts, I think it would be cool to be all caked up

Was doing some casual sets of 10 of light deadlift. Fifth rep (start) of my third set my inner knee cries in pain. Figure that's weird. Let me try resetting. Same pain before. Decided not to even lift it off the ground. Try a light 15 lb kettle squat and it's fine. Try a 60 lb kettle squat and it acts up again on the descent. Jumped and it cried again.

What the fuck even happened and how cooked am i

>>76408746
Did this happen yesterday? Is your knee swollen or in pain today? Did you hear a pop or anything?

>>76408778
It just happened an hour or two ago. Not swollen, no pain unless I tried to lift a heavy weight. No pop sound. Decided I wasn't going to test my luck. I'm walking fine. I suspect it's one of those ACL/MCL/Meniscus thingies that probably just got a little too activated and bitched me out

>>76408746
>how cooked am i
What's your melanin count?

>>76408826
27

>>76408800
99% it will go away on its own in a few days

>>76408836
Your olive skin tone is suited well for tanning, you shouldn't get cooked by the sun unless you have prolonged direct exposure

>>76383130 (OP)
Load of Norman khan going down the drain

It’s mildly stinky but not too offputting, could be confused with some sort of vegetables being steamed

I still don't know who Norman Khan is.

Toilet humor is correlated with homosexuality.

a nation without any toilets causes the men to be so high test they rape anything in sight

>>76408836
Good morning sir!

>>76409183
>high test
>low muscle and 4" penises
Pick one.

>>76409880
smiggy, bro

>>76409916
is he gooning to that umamame horse game? i know i got the name wrong, and i don't care to look it up

>>76409916
>SMIGGY
This must therefore be caused by vtube fanboying

>>76409916
Smiggy isn't a gooner, right bros? Smiggy wouldn't do that... right? Smiggy always came off like such a decent, upstanding fella... I would be very saddened to learn that Smiggy frequently embarks on 18+ hour long gooning marathons

>>76409916
smiggy is unironically too much of a normal fag who happens to like cartoons

I haven't been on here in a long while, did you guys bully the kimcel out of the thread? what is going on?

Waiting for the next thread for the update

https://www.youtube.com/shorts/QGdQU60NsRI

185kg power jerk, Recovered it and everything then missed behind. Just gonna have to do 190 soon.

Bonus sets
https://www.youtube.com/shorts/jsEunKiV8ok
https://www.youtube.com/shorts/Nmj00k8DVU0

>>76410537
I'm trying to get my olympic weightlifting gym off the ground. Hoping to start at the YMCA very soon. Should be a good opportunity to do some personal training there and make some sales for olympic weightlifting.

EAUHHHHH YOU CLENCH TAT ASS BOI HNNNGG

>>76410072
>I would be very saddened to learn that Smiggy frequently embarks on 18+ hour long gooning marathons
No way FATSQUATCH has that cardio

skipping gym today reeee

>>76411658
>t. the goggins of gooning

What's a good variation of squat that will hit quads and stretch my hips? So far doing safety bar squats with max width stance but can't use a lot of weight on them.

>>76410537
thread saved
I want to be able to rerack effortlessly like you one day

>>76406760
I do this as well. It's just a fun lift.

Should I go buy some ground pork or beef

>>76412318
pork

>>76412318
>>76412389
goyslop

>>76412405
what's better

>>76383130 (OP)
About time you went to the gym.

>>76412423
beef, chicken, salmon

mak 55 kg strict curl
im gonna get 60 kg soon i believe just need to keep bulking

>>76412423
your mom

>adult male
>wears shorts in public

>>76412583
It's like he's trying to look ugly.

>>76412554
Trip on, (9)ball. I will continue eating pork to make your overlords seethe uncontrollably.

i don't get it how to do 90/90 breathing

>>76414185
it's not for you

Can someone estimate my jump height? I'm 175 cm

>>76414667
tree fity

>>76385911
if it takes you near failure and the target muscle is being loaded yeah, people grow muscle in all sorts of way, whether its optimal or not i cant say for sure but i'd wager that no, skipping the contraction and keeping maximal tension on makes it more akin to a wonky isometric, and isometrics are proven to be worse at muscle building than full reps

>>76414667
are you incapable of estimating or measuring yourself?

>>76412583
damn thats pretty based, do you know how much you can do each hand with dumbells?

>>76410086
he has like 10 monitors to watch vtubers, hes the farthest thing from a normie, hes a fucking weird dork

Still waiting on the next thread I guess. I figured this would have been on the next thread today. If I had known how slow it would be I would have posted my update yesterday. Today went pretty well though.

>>76414931
>8 days per thread
Remember when <he who shall not be named> would have spergouts and there were 2+ threads per day?
Only early-2025 oldfags will remember this

New
>>76414957
Bread
>>76414957

>>76414941
i miss that little fat fuck

>>76414979
I most certainly don't.

>>76414979
There have been more lifts posted here, higher quality posts, and higher camaraderie. The overall vibe has been pleasant. I don't miss him.