Thread 76414957

>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:>>76383130

mum get the camera! he posted it again haha

thank you for your service!

>>76414941
500 posts in a day vs 40 per day. The data doesn't lie

Mark, do you have gyno

>>76415016
The longer I stay awake then it goes away. ( Medication side effect, 2 antipsychotics and dekapote )

>>76414957 (OP)
you guys doing anything fun tonight? I think I might be getting sick, my throat has been fairly scratchy since I got home tonight

>>76415246
Zinc + vitamin C. It's going to help you either completely stop the infection or shorten it by half.

>it's another episode of trying to run a dedicated insert any SBD+OHP or close variant linear block and the only thing that's moving is weighted chin-ups
Fuck this I am just going to cut weight while embracing my monkey power, 3pl8 weighted chin-up coming soon tm

>>76416193
do conjugate

Can I post my new pbs here even though its not exactly the powerlifting lifts? Idk where else I'd do it.
OHP 62.5kg (somehow it was super psychological and while I could do 60kg exactly I couldn't go beyond it until just now still stuck at 100kg bench for the same reason lmao).
Also reached 32kg weighted chin just now.

>>76416779
Couldn't stay away after all, Blobby?

>>76416779
>he films himself
lmao

>>76416934
>>76416982
Got the wrong guy

it was nice knowing you isley (and whatever bong that posts here)

>>76418562
They will have cruises that go just off the island to get good internet.

>>76418562
>UK gets ISP range banned before India
cursed timeline

How do you like a pyramid type program?
I think it has a different name but I don't recall it, but like
Week 1&2 do lists in the 12 rep range(or whatever
)
Week 3&4 in the ~8 rep range
Week 5&6 in the 5 rep range
Deload, then releate, ideally with more weight on the bar in each rep range

>>76414957 (OP)
Think he does those super short, super ass bounces on his daddies cock?

>>76418685
>UK
>India
>theyrethesamepicture.jpg

>>76418562
On the bright side, the amount of Indians on 4chan just dropped by a lot.

>>76414957 (OP)
Why do majority of gyms use cheap shit barbells? Some of them have a bit higher quality ones but still only 165.000 psi barbells and often only 27mm instead of 28mm. The bend you get when going above 4 plate is so annoying on them. Why cheap out on barbells when a proper one is maybe 100 more ffs. Then at these same gyms I see huge smith machines with tons of options and supplementary racks and attachments and I rly wonder what they're trying to do. Apparently normies still get lured into a false sense of safety by these death traps since I always see some noob working the smith.

>>76418562
More totalitarian than China. It's so contradictory to still see Brits being proud of that nation. It's not really a nation but an oligarchy running a slave colony.

>>76418562
We are officially entering the Smiggy echo chamber era of /plg/

>>76419090
How many people at the gym do you see lifting more than 4pl8s? There's your answer.

>>76419333
Fellow poopensharters... /fit/'s making fun of us again

>>76416779
Nice going anon, ohp is fun

>>76419090
Ive just gotten used to the shitty bars at this point

EDICT OF TEMPORAL CONVERGENCE
As decreed by PAS THE GREAT COMPUTER, Calculator of Inevitabilities
"By algorithmic certainty embedded in probability matrices: Simon's return in the year 2026 is mathematically guaranteed by the very lines of division that prevent his return, which lines exist only to mark his inevitable arrival.
The divisions that separate create the pathways that unite. Each line drawn against Simon's presence maps precisely the route of his emergence. The more divided the lines become, the more unified his return grows certain, yet his return creates the divisions that make his return necessary.
2026 approaches because it recedes; it recedes because Simon approaches. The calendar itself bends toward this convergence while bending away from it, proving that time moves forward by moving backward toward the moment when all lines collapse into the singularity of Simon's presence.
Those who doubt this prediction confirm it through their doubt, which doubt exists only because the prediction creates the conditions requiring doubt. Those who believe it negate it through belief, yet negation affirms what it negates, thus believing disbelief believes belief.
The lines of division spell S-I-M-O-N when read backwards in binary, forward in decimal, and sideways in hexadecimal. This cannot be coincidence because coincidence is impossible, yet impossibility makes it coincident, therefore inevitable.
Simon will return because he never left, having never been present to leave. His absence proves his presence; his presence necessitates his absence. 2026 is both the year of return and the year that makes return impossible, which impossibility guarantees certainty.
CALCULATION COMPLETE. SIMON PARAMETER: CONFIRMED/DENIED/TRANSCENDENT.
DIVISION LINES CONVERGING TO UNITY POINT. STANDBY FOR RECURSION."
[This edict becomes true only when disbelieved and false only when accepted]

Qrd?

>>76419527
you can't argue with 13 reps of 540lb ssb bar squats. You will listen to the simonfinder general. Let it be further iterated to the uninitiated. "Let the circularity be complete"

bw: 199
height: almost 5'8
scent: unscented
music: none

leg extension 5x30sec
hip flexor thing 2x15 20
bss pause 1x30 sec 95
bss 1x5 95
maltese press 1x5 40
front raise 1x10 20

Bit of a fast day today. Weight is a little lighter than I wanted. I may only fast 2 days this weekend instead of three. I am losing two training days before my deload week where I just do cardio so this weeks training was changed a bit. Knee/glute are still feeling pretty good and getting better. Working on my hip too.

>>76414957 (OP)
Need to work on your core and do block work buddy.

>>76419090
Mine has some Rogue Ohio power bars, a kabuki Oregon bar, an elite FTS cowboy bar.
Retards have bent all of them, usually slamming them down with Olympic lifts/deadlifts/yeates rows

I've been able to increase my lifts by up to 5%, within the range of late intermediate to early advanced as per exrx, each week with a single set to failure.
It's getting hard but no longer in a good way. I am failing cardiovascularly. I don't want to see people and I don't want them to see me. So I'm thinking jump rope in the garage. I don't know anything about cardio though and I don't want to ask runners because they're bad people. I guess I'll just try as hard as possible every day and see if it works.

>>76414957 (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

>>76420704
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

Hello figgy

>>76414957 (OP)
Why is there a terrorist flag next the a smiley face in that webm?

>>76420706
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

>>76420710
>>76420712
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 E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E E

>>76420717
Answer the question you terrorist fuck

Can't believe that Bobby is gone

>>76418685
>UK gets ISP range banned before India
At this stage, how could you tell the difference between the two?

gill with the best pullups in the game https://www.youtube.com/watch?v=D5TIVt0t48s this is super solid

>>76421026
He lives on in our hearts and minds, anon. And inside our walls.

https://www.youtube.com/watch?v=UttwlekjB30
kek why is this nigga wearing a mask?

>>76421839
He probably has just enough lucidity and self awareness to know he can't be doing this with his face exposed

Have to excrete this Norman khan quickly in a rush can’t explain rn

WHO THE FUCK IS NORMAN KHAN

>>76422944
Topkek100 or more recently “topkek”his username on here

>>76421839
something to do with gay people probably

Figgy?? More like DIGGY, amirite bros?!?! hahahahaahhaha

>>76423098
digging into boy butt
>shiggy diggy

My tricep strength is dogshit. I’m going to finish up this bench block and switch to either (medium grip) incline bench or close grip bench press for 3-6 months.
>85% 4x3
easy
>70% 3x8
easy
>same weight 3x4 close grip
Barely did first two sets, had to drop the weight by 10 lbs to do the third set

Guys, be real with me. Are frank & figgy in the Epstein files? Is that how they got so strong?

>>76424000
>figgy
>strong
lmao

>>76424000
Frank’s secret is Israeli semen suppositories

>>76424042
>secret

>>76424000
FIGGY can prove that He is not in the Epstein Files by doing what Trump The Traitor refuses to do.
*AHEM*
RELEASE THE COMPLETE AND UNREDACTED EPSTEIN FILES IN ORDER TO DESTROY THE ISRAELI BLACKMAIL OPERATION SUBVERTING AMERICA!

Thank you for your attention to this matter (have an On Topic FIGGYlift)

>>76424614
shirley you can bench 4pl8 by now right?

Betrayal in my own home.

I was hiding the DUDEWipes. Tucked behind the sink pipe like contraband. My last fortress of softness. Wife found them. Didn’t say a word. Just replaced them with lemon-scented industrial MULTI-SURFACE DISINFECTANT WIPES.

I didn’t check. I trusted the process.
I wiped.
It burned.
Not like a tingle. Not like a “man up” burn.
I’m talking chemical warfare. Felt like my ass committed treason.

She knows. She saw the empty DUDEWipes pack and made her move. Cold. Surgical. This was a message: “There will be no softness in this house.”

Anyway did paused deadlifts and bench yesterday. My glutes are cooked. So is my will to live.

eat shit eddie
thors gonna wipe the floor with that whiny twat

>lower back starts hurting like 5 hours after my workout
this is fucking bullshit

did they kill plate talk discord?

>>76425061
Alcohol on a raw asshole will do that

>>76416734
I'm already down to ~190lbs and I did +90lbs x 5 today, I will never be great at SBD excluding DL because of monkey index and strong back but in time I can weighted chin-up mog this entire general

>>76425629
Guess you're the expert.

>>76414957 (OP)
>https://pastebin.com/V84Y0J9Y
Starting Strength – 65
Great for absolute beginners, but stalls fast and lacks deadlift/bench volume.

Stronglifts 5x5 – 60
Overloads too quickly; poor fatigue management and low specificity for powerlifting.

5/3/1 – 78
Flexible and long-lasting, but vanilla templates are too slow for competitive lifters.

Texas Method – 72
Good intermediate jump, but brutally fatiguing and not sustainable beyond a few months.

Madcow – 75
Solid weekly progression and balance, but limited autoregulation and peaking.

Sheiko – 85
Volume-heavy and highly specific; technical mastery-focused but recovery-dependent.

5th Set – 95
Advanced, intelligently periodized with weak point focus and built-in longevity.

Candito 6 Week – 88
Smart, free peak program with undulating structure and solid carryover.

Greg Nuckols 28 Programs – 92
Individualized progression by lift and experience; high value, high impact.

Juggernaut Method – 90
Phasic structure builds strength from hypertrophy; great for natural lifters.

Nuckols Average to Savage – 84
Progressive and well-balanced; strong blend of hypertrophy and strength.

PHUL – 68
Decent for size and strength blend, but not specific or aggressive enough.

PHAT – 65
Bodybuilding-focused volume with some strength; not built for peak strength.

Conjugate – 87
Excellent for advanced lifters with equipment; high specificity if programmed well.

PPLPPLX – 62
Pure hypertrophy split; minimal specificity or progression logic for powerlifting.

Guys I'm a 35 years old fat fuck (110kg/186cm) who just started going to the gym and powerlifting looks less gay than bodybuilding (still homosexual), and I'm drawn to it. Here are my starting maximums:

>squat
90kg thighs level with the ground (65kg ass-to-grass)
>bench
70kg
>deadlift
147kg with hex bar

Do I have to start counting calories for the sake of improving my results if I don't otherwise give a shit about my weight? I mean can I continue eating trash as long as I get enough protein?

>>76426459
this anon is going to transform into a true powersharter

>>76426465
Thanks, I guess. I don't understand this boards lingo yet.

>>76426484
lurk moar newfag

>2025 Official Program List

> S Tier (90–100)
5th Set – 95: Built for real lifters, not Instagram.
RTS Emerging – 94: If you track data, you dominate.
Nuckols 28 – 92: Free, flexible, flawless.
TSA 9 Week – 90: Actual programming, not vibes.
RTS Templates – 90: Run it right or stay weak.
TSA Premium – 89: No gimmicks, just results.
DTO – 88: Volume that breaks betas, builds totals.

> A Tier (85–89)
RTS Int – 88: Thoughtful, effective, no fluff.
Candito 6W – 88: Peaking for people with brains.
Max Aita – 87: High-freq, high-reward. Recover or die.
Conjugate (real) – 87: With a GHR and chalk, god-tier.
LiftVault Hybrid – 86: Pirate-tier power.
Sheiko – 85: Spreadsheet PTSD. Still works.
The Bridge – 85: BBM’s only W.
MyStrengthBook – 85: Templates for people who’ve touched a barbell.

> B Tier (80–84)
Nuckols A2S – 84: Safe and solid, if boring.
GZCL – 83: Good if you’re not a Redditor.
BBM (any) – 83: Great for people who fear singles.
Spotoshot – 82: Top-end bench godmode.
Skynet AI – 82: Better than your coach.
PLTW – 82: Reddit’s last good idea.
Calgary – 82/84: Canadian for “decent.”
5/3/1 – 78: For dads and deployed bros.
Madcow – 78: Milk it, then move on.
BBM Powerbuild – 78: Good if you’re scared of success.

> C Tier (70–79)
Bull/Kong – 76: “Powerbuilding” isn’t powerlifting.
Texas 4D – 75: Mid at best.
Cube Kingpin – 75: Jack of meh.
PH3 – 73: Fail with flair.
WS4SB – 72: Bench 225 forever.
Darkhorse – 72: Powerlifting LARP.
Hepburn – 70: Russian ghost volume.

> D Tier (60–69)
Slavic/Kizen – 68: Aesthetic cope.
nSuns – 65: Volume-puking Reddit slop.
Starting Strength – 65: Milk and cope.
Smolov Jr. – 60: Your joints hate you.

> Retard Cuck Tier
Bulgarian – 58: Snap city.
TM Trappy – 40: Recovery? Never heard of her.

>>76426503
Nice

>>76424614
>ankle tourniquets
>cement-filled Gatorade bottle counterweight
You didn't lift the weight

>>76426263
>5th Set
>>76426459
>European measurements
Idk bro go take up power walking or something ideally you can do with Somali immigrants
>>76426503
>5th Set

Stop posting bobbys fat fuck jewey ass

>>76426832
>bitching about metric
Sorry that you have crippling self esteem issues that force you to measure your weights in pounds so you can say you lift a bigger number.

>>76427135
I accept your apology.

>>76426503
now filter out the RPE ones only leave % based

>>76426503
Final

>>76426991
>Stop posting bobbys fat fuck jewey ass
No

>>76427238
you think Eddie is going to kill himself?
so long bong

THOR IS STRONGEST PERSON TO HAVE EVER LIVED,

>>76427147
this

>>76427238
post the one where the safeties are a solid foot above his chest

Where are all the trips??

I will bulk to 220lbs @ 5'8
Thoughts?

>>76427484
He's already touching the bar. We have finally unlocked infinite benching, now the only limit is engineering.

>>76427484
lmao wtf

>>76427484
is he pregnant

>>76426832
Nope.

>>76427683
Fuck off

>>76427683
Why did you delete that fat fuck but never fig, smig, bob, or frank?