Thread 76448699

>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:>>76414957

ANAL WITH LAURA GENERAL

>>76448699 (OP)
Why isn't he wearing his red shorts?

Why is he wearing panties?

>>76448699 (OP)
is this the notorious Gym Spergman?

>>76448707
I switched from conjugate to TSA Intermediate 2.0 and it’s so much harder than conjugate.

>>76448730
how many drug mules have you stopped?

>>76448730
I just have tsa precheck

I am depositing some Norman khan on this fine summer evening

>>76448764
I'm recovering from an illness that I had for the last week, and was about 90 seconds away from shitting my pants on the way to the gym today. I was really white knuckling it waiting for the left turn signal to turn onto the street my gym is on. I had to do the poop hobble into the building, too. tough times.

figgy a no lift fat bitch

>>76448550
Post the catbox of them

>>76448916
>catboy wants a catbox
have sex incel

>>76448946
bobbied his bitch ass

>>76448946
Lol!

>>76448600
Hank doesn't exist, take your meds, fatty

>>76441287
The ones who gain the most out of the sumo exploiting have such a short ROM pulling sumo that the training stimulus is rather low if they were to do it. So they often opt for training conventional.

> why is sumo allowed in competitions?

No clue, it deserves special ruling just like the bench has received (at minimum elbows below parallel). I think it's more fair to just remove it since it's kind of weird to allow 2 entirely different exercises to be 1 exercise. I guess its less of a problem in single ply competitions.

>>76435508
Tiny load for advanced lifters who weigh 300lb+

I have a tiny load UUUU

>>76449132
figgy is not fat, figgy is a big-boned athlete

>>76449204
To add:

5/3/1 definitely contains too little volume for most people and you're leaving gains on the table due to it. I don't like the approach of going all out on a set in every single workout. You practice these lifts very little on the program and will likely have significant technique breakdown pursuing numbers and PRs. I'm not a fan of this, every time I tried training like this I had zero progress.

>>76426503
> Trappy
I was surprised to see that the spreadsheet from Sheiko advanced small load on liftvault was from Trappy. I don't think he ever had a >500kg total nor was he a bloatlord weighing 110kg+.

Sheiko's advanced medium load, the specialist programs and the bench only spreadsheets are amazing starting points though. You do need to keep the rules he makes in the book next to them though so you know how to adjust the programs and what to do if the load or workout is too easy. If you like percentages more than RPE and love high volume almost bobybuilding style training than the spreadsheet hell will definitely be enjoyable to you.

>>76449262
>I don't like the approach of going all out on a set in every single workout
That probably means you need to do it.
>You practice these lifts very little on the program and will likely have significant technique breakdown
I like to go all out on a set when I'm feeling it and hit several singles or doubles when I'm not.

>>76448730
Tsa has way more volume than conjugate and less wacky lifts.

>>76449262
Yeah 5/3/1 is for volumelets.
>inb4 the heckin dragon death sets
Fuck off faggot

Every time I go to the gym I just gm the heavy sandbag. I just can't help myself, it's so comfy compared to a barbell.

>>76449854
lol
>accesories at rpe 7
lol

RPE is like identifying as a woman because you felt cute after a pump. Pure vibes. Zero objectivity. Argue with it and you’re the bad guy.

>>76449900
Rpe is inherently retarded but rpe on accessories is like 2x retarded. "Bro you don't understand if i do close grip bench above rpe 7 on this high volume routine i will overtrain"

Same people who bash 531 for having low volume

5/3/1 killer volume (all %s are 85% of true max btw)
Week 1: 5/5/5 – 15 reps
Week 2: 3/3/3 – 9 reps
Week 3: 5/3/1 – 9 reps
Week 4: 5/5/5 deload – not sure if this counts kek
Total: 33 reps in a month

Truly the Bulgarian Method for accountants

>>76450111
>take just the the top sets
>this is all the volume
good job blobby

>>76450111
>Truly the Bulgarian Method for accountants
Checked and kek’d

>>76450111
>33 reps
i do an entire months worth of 531 on a Monday

bw: 198.8
height: almost 5'8

Still doing cardio and not much else this week besides stretching. Hip flexor, knee, and glute are all feeling better. Should be a good training block. Swapping out the leg press for safety bar squat for 2 blocks, then I will be back to 3x week squat and 1x week bss until new year.

>>76448699 (OP)
I wanted to rip on this squat, but its pretty good, just frustratingly long setup time.

>>76449204
As a sumo puller, I think they should ban it too. I have never gotten red light on any sumo pull I have done, only comp.

The program list linked in the last thread is good. Would recommend.

>>76450546
>bw: 198.8

Is it normal for the weight I am able to comfortably lift with sumo squats to be lower than the weight I'm able to lift with standard low-bar squats?

>>76450575
Wide stance requires way more flexibility and glute/ham strength. Lowbar rip style squats left me with quads being too strong, unironically. If you fail at the bottom you have weak hams and a bit above that is weak glutes, quads are like the last quarter of the movement.

>>76450645
Thanks

Why are there so many crabs in the bucket fags on fit lately?

>>76450728
It's JIDF. They have a huge presence here and hate seeing fit white men/women

>>76450758
Bobby status?

>>76450764
COVER: BLOWN

>>76450728
>you will never be this new ever again

>>76450792
Google "Dancing Israelis"

>>76450764
Dark Bobbu never stops hunting his enemies, and you are all enemies of Dark Bobbu

https://www.youtube.com/shorts/nRpc4FLNXh4
https://www.youtube.com/shorts/YOwcIXMLzeE
Gunning for some insanely huge jerks soon

Cameback from vacation in Greece, got to the work 12 weeks out from comp

>Secondary squat day
Highbar 170kg x4, x3, x3, x2
2 board bench press
RDLs
JM Press
Preacher curls

>>76450758
Problem with this hypothesis: most people on this board are not white

>>76448699 (OP)
Blog:
Deload week: just hitting calves/abs/bis/tris
Letting all my other muscles take a week off
Bodyweight is down 4 lbs from a week ago, I hope it’s just water and glycogen

>real human bean
>and a real hero

>>76451302
>I hope it’s just water and glycogen
do you know if glycogen is depleted when you have explosive diarrhea?

Why 5/3/1 Needs To See Me After Class.

>Progression is painfully slow
+5 lbs per month is a joke for anyone not injured or elderly. You’ll stall before you even get going.

>Main work is underdosed
3 reps at 85% isn't hard training. It's a warm-up pretending to be intensity.

>No real peaking strategy
Good luck prepping for a meet without duct-taping random Wendler chapters together.

>Accessory work is a cop-out
“Do whatever” just means lifters pick easy fluff and avoid addressing weak points.

>No autoregulation or RPE
Everyone lifts the same on a bad day or good day. No room to adapt.

>Cult logic protects it from critique
When you stall, it’s always your fault, never the program’s.

>Designed for people afraid of effort
It coddles lifters who want to “just show up” instead of actually push.

Bottom line:
5/3/1 is safe, slow, and soft. If you're still weak after a year on it, you ran the program perfectly.

>>76450151
You can count the accessory work as well but that's only 5 sets of 2 exercises, so 10 sets total. With a weight that shouldn't be too difficult. That's still incredibly low volume. I don't know anyone who made progress benching only once a week either.

>>76450111
Yes it's really low. If you compare it to Sheiko's advanced small load you'd find that you're doing more in 1 week than 5/3/1 for 4 weeks. That program of Sheiko was designed for people over 110kg. You're doing around 60 reps of bench per week at 70%+ on average, and like 30 reps of deadlift and squat at 70%+.

>>76451302
>Problem with this hypothesis: most people on this board are not white
True but JIDF doesn't know/care. They derailed the board a decade ago with lookism/redpill cancer and now they're unknowingly demoralizing the jeets

Guys, how bad am I supposed to feel after trying to do max deadlift? I'm still new to lifting, and I don't know if I have reached my actual maximum yet, and I still feel like I could go back to the gym tomorrow even though I broke my previous record by 10kg today.

Depositing a Norman khan to start off the long weekend

>>76450905
MY GAYDAR IS GOING BESERK,
JERK THOSE HUGE LOADS
>>76451060
GOOD
>CONFESSION
IVE LOST ALL INTEREST IN LIFTING ANYTHING,
HAVE DONE FOR SEVERAL MONTHS,
IM DONE,
I AM PIZZA DOUGH,

>>76451447
> +5 lbs per month is a joke for anyone not injured or elderly.

Its fine progress if you would realize that. Chances are that the volume is too low to even get a consistent +5lb on your lifts for a year. That would be a 180lb / year increase on all lifts, that's great progress for a >1200 total.

>>76450575
Typically yes. Mechanically if you're lifting raw it'll be very unlikely that your sumo stance squat will be as high as your conventional low bar squat.

>>76450645
Almost everyone fails halfway through, some at the complete bottom. If you fail at the complete bottom there is usually something technique related going on (hip shift, poor descent, shifting weight backwards or forwards). That or the weight was simply too big of a jump / too heavy.

>>76451853
Hey Bobby what program are you running now?

What actually happened to him?

any advice on how much to add accessory-wise to the Nuckols 28 programs? Looking at running

Bench 3x Int Medium
Squat 2x Int
Dead 2x Int

Bench especially seems like almost no volume compared to what I'm used to.

>>76452338
You should really select another program. Preferably one not associated with Greg Nuckols.

2025 Powerlifting Program Tier List

>S Tier (90–100) – Elite structure, elite results
5th Set – 95: Built by lifters who hate weakness.
RTS Emerging – 94: Custom adaptation or bust.
Nuckols 28 – 92: Free, flexible, flawless.
TSA Intermediate 2.0 – 91: Gold standard progression.
DTO – 90: Volume that builds actual totals.
RTS Templates – 90: Run it clean or stall forever.
________________________________________
>A Tier (85–89) – Smart programming, real results
TSA Premium – 89: No BS, just strength.
RTS Intermediate – 88: Thoughtful, adaptable, effective.
Candito 6 Week – 88: Peaking that works.
Max Aita – 87: High-frequency, high-reward.
Conjugate (real) – 87: With a GHR and chalk? God-tier.
LiftVault Hybrid – 86: Scuffed but deadly.
The Bridge – 85: BBM’s one useful program.
Sheiko – 85: Volume from hell, but it works.
MyStrengthBook – 85: Clean templates, solid outcomes.
________________________________________
>B Tier (80–84) – Decent, but won’t take you far
Nuckols A2S – 84: Conservative but effective.
GZCL – 83: Good if you skip Reddit.
SpotoShot – 83: Bench-focused brutality.
BBM (any) – 83: RPE purgatory. Afraid of singles.
Skynet AI – 82: Better than your IG coach.
PLTW – 82: When Reddit still lifted.
Calgary – 82: Clean design, mid results.
Madcow – 80: Good once. Move on.
5/3/1 – 78: Lift like it’s 2009. Minimal work, maximal cope.
BBM Powerbuilding – 78: Trains fear, not failure.
________________________________________
>C Tier & Below (<80) – Where progress dies
Texas Method 4D – 75, Cube – 75, PH3 – 73, WS4SB – 72, Darkhorse – 72, Hepburn – 70, Kizen – 68, nSuns – 65, Starting Strength – 65, Smolov Jr. – 60, Bulgarian – 58, Texas Method Classic – 50, 5/3/1 BBB – 45

Don’t see your favorite? It’s in the trash. Reply if you're mad.

>>76452417
Should I add this to the pastebin?

does anyone remember that fat ginger guy that was a really good powerlifter for awhile? im not talking about norsefat, he was a normal guy with a youtube channel. the fuck was that guys name

>>76452417
Which ones don't use RPE

>>76452416
OH FUCK I'M IN THE WRONG GENERAL

Sigh. I miss the /plg/ WITHOUT Bobby. Stop fucking posting here. I appreciate it for the small time block we had it.

will belt squats help my comp squat

>>76451843
>MY GAYDAR IS GOING BESERK
thats just you being horny

>>76451843
also
>IVE LOST ALL INTEREST IN LIFTING ANYTHING,
>HAVE DONE FOR SEVERAL MONTHS,
>IM DONE,
>I AM PIZZA DOUGH,
same, i have a faint of interest just to make women attracted to me but i know for a fact that as soon as i settle down im just gonna stop lifting and fatten up, maybe take up running so im not a complete ball of lard

>>76453210
no it'll only help your weighted chin ups

I fucking hate periodization so God damn much. Does this general approve of one single program that doesn't use that nonsense? Just one. Name me one. I'll try it. Otherwise I'm swearing off programming altogether.

>>76453215
THOSE DAYS ARE LONG GONE,
THAT REQUIRES ENERGY,

>train box jumps as a warmup for a couple months
>Work up to 40"
>Guy at gym tells me to look up box jump records
>Apparently 40" is elite

>>76453569
conjugate

>>76451853
Yes because almost everyone has weak hips and back and everyone should accesorize glutes/hams/back for squat instead of quads. Front squats etc probably only work because they train glutes at the bottom, same as every other squat variation. Sheiko and Louie together can't be wrong.

>>76453847
Okay I'm gonna open that can of worms and if by the time I understand how it works I find out that it's periodized I'm gonna come in here with my caps lock on and anger post at you.

>>76453885
do 1rm on whatever relevant exercise you want, either go for pr or make small jumps from 90% set to failure
then do volume hypertrophy for whatever muscle you find lacking

wala

do dynamic if you have chains/bands and are not weak

>>76453939
That's what I've already been doing. I guess conjugate is the common sense program. Neat.

>>76453953
>I guess conjugate is the common sense program
Damn right.

>>76453847
>>76453939
2005 busywork. 87/100 if you have a ghr

>>76448699 (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

>>76454134
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

>>76454136
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

.

>>76453569
Why do you have periodization?

>>76454136
>look at file name
>final
>FITNESS isn't edited to FATNESS

>Phase 0: True Beginner (0–3 mo)
Program: GZCLP (T1/T2 only)
DOTS: <200–275
Learn bracing, bar path, and movement quality. Add 5–10 lb per session. Bench starts with the bar, squat ~95 lb, deadlift ~135 lb. Exit when lifts are consistent and above baseline.

>Phase 1: Novice Progression (3–6 mo)
Program: Full GZCLP (T1–T3 + AMRAPs)
DOTS: 275–325
Volume builds work capacity and strength. Add optional 4-week GZCL JACKED block. Deloads every 4–6 weeks. Bench ~1x BW, Squat 1.5x, Deadlift ~2x.

>Phase 2: Early Intermediate (6–12 mo)
Program: Greg Nuckols 28 or 5th Set Beginner
DOTS: 325–390
Introduce RPE, backoffs, and accessories targeting weak points. Prioritize technique and fatigue management. Bench 1.25x, Squat 1.75–2x, Deadlift 2.25x.

>Phase 3: Intermediate Volume & Peaking (12–24 mo)
Program: 5th Set cycles or Nuckols volumepeak rotation
DOTS: 390–440
Run 12–16 week blocks alternating hypertrophy and intensity. Track fatigue, adjust based on top set performance. Bench 1.5x, Squat 2–2.25x, Deadlift 2.5–2.75x.

>Phase 4: Advanced Periodization (2–3 yrs)
Program: TSA Intermediate 2.0 or RTS Emerging
DOTS: 440–490
Structured comp lift frequency, movement variation, and block-based planning. Bench 1.75x, Squat 2.25x, Deadlift 2.75x.

>Phase 5: Elite Customization (3+ yrs)
Program: RTS Custom, 5th Set Advanced, TSA Premium
DOTS: 490–550+
Peaking cycles, macrocycle planning, RPE precision, and weak point rotation. Bench 2x, Squat 2.5x, Deadlift 3x BW.

i don't follow a program

>>76454230
Me neither

>>76454230
Me either. I don’t even lift.

ran conjugate into a meet and it was pure comedy. nothing carried over. squats felt foreign, bench timing was a joke, deadlift setup was a coin flip. months of maxing out random variations just left me good at gym lifts that don’t exist on meet day.

conjugate is fine if you want to play pretend strong with bands and chains and call it training. it’s a system built for equipped lifters in 2003, not raw lifters in 2025. all that effort to avoid practicing the actual lifts. waste of time.

>>76454308
troll better, blobby

https://www.youtube.com/shorts/ctMNFFKLx2Q

the mak do 20 pullup while his weight is 80 kg

>>76454523
me

>>76454308
Yeah I ran Conjugate too and it was striaght trash. Felt strong in the gym but none of it meant anything come meet day. Box squats made my comp squat feel weird as hell, bench was all over the place, deadlift felt like I forgot how to pull from the floor.

It’s fun to play around with bands and chains but there’s no real transfer. Strong at random lifts that don’t matter. All that effort for zero carryover. Trash system for raw lifters fr.

Oh wow Norman khan profusely coming out and GOD DAMN that stinky smell that is now being emitted hit me off guard I was NOT expecting a stink factor exceeding a 7.9/10 today

>>76454166
It's gay and illogical.

>>76453973
I'm not too excited about all the dynamic effort stuff though. I'm not buying any bands and chains and shakeweights.
>>76454308
>>76454573
I don't mind not perfecting the powerlifts though I just want to be a big man.

>>76454166
I got filtered by high volume

had another dream where I was handwashing Laura's sweaty gym clothes... what do you think it means, bros?

>>76455413
>needs a preload, reload, and deload week to prepare for a monthly overload
>talks shit about getting filtered

I made my own program, it doesn't work but at least I can say it's mine

>>76455452
lil brown poop got mad yall lol.

>>76455413
kek

I fuck with people on a lifting forum for shekels.

DOMS are going to be brutal this week

bobbert: theres some pitt plates for sale on fb marketplace (in lancaster) you should cop them

>>76455371
>I'm not buying any bands and chains and shakeweights.
ngmi

>>76455572
You're selling them, aren't you? You purchased these off of ebay in an attempt to bait Bargainobbu, didn't you?

is it true that gobu lost a bunch of weight and became a swimsuit model?

what's he waiting on?

hi /plg/. my coach lectured me last week about how strong I could be if I stopped going off-program by adding so much hypertrophy stuff for aesthetics. sorry coach I wanna look a certain way (jacked af) while I lift heavy shit :(

is that butthole jacked af?

>>76455945
I like you being jacked, too ;)
You go, girl!

>>76454239
based

>>76455355
gemmy

>>76455355
Kek kino

>>76455945
i mean pl makes you look more athletic, bodybuilding makes you look bigger and keeping a balance for best gains depends on where youre at in total weight. like i doubt that you can do 3x high vol benching once above 5pl8s.

maybe try to get more sets in with the heavy work, as overdoing bodybuilding will plateau strength and neglect certain muscles/cns/myrofibular to an extent that gains will slow and not go as far.

>>76455952
it has it's own set of abs

>>76456000
y-you too

>>76456645
oh and learn to fail, even hitting failure doesnt mean you necissarily got the strength fibers, so being able to dump/roll off pl8s, and honestly cleans are safer to go near failure and really try and max out 1rms than squats/dls so you can do multiple sets per session of failure/1 rep left.
You gotta learn to just fail the lift instead of grind it out, but yeah thats where i got my best strength gains size is easier.

>>76456645
I do conjugate 4 days a week so I get a lot of heavy work in. The other 3 days of the week I do a bodybuilding split that is actually usually harder than the Conjugate programming and I go as heavy as possible on that too.

>>76455952
I have several photos of it, could be cleaner but overall not bad, 7/10

https://www.youtube.com/watch?v=3rof_p9AQ6U

you have power... but are lifting?

>>76454134
>>76454136
>>76454139
OH MAN FIGGY forgot the WINPOST! Can't let the lil brown zoomeritos forget WHO'S BOSS desu

>>76457959
>that 35 year old unemployed ex-pizza boy

Oh wow more Norman khan coming out
Smells terrible

bw: 199.4
height: almost 5'8

Still my off week, just fasting today. Normally I would take this Sun off, but I fucked up last week so I am doing a ~32 hour fast instead. I am a little concerned about my weight being slightly light, but not that much. This block I am going to try to tone it down on the pull-ups and chin-ups so I can make it through the whole block without being too sore to do pull-ups and chin-ups by mid week 3. Also have free-standing handstand and ring muscle up practice. I can't do a muscle up on rings or bars yet, but I should be able to. Just need to practice some. I want to start on elbow lever on rings, but I am holding off on it.

Is this thread subject different than "body building"? Like is power lifting specifically about being a powerful fat guy who lifts big numbers? I'm not saying that's a bad thing either

>>76458217
I thought he was 40

>>76458361
>Like is power lifting specifically about being a powerful fat guy who lifts big numbers?
Yes

>>76458361
Powerlifting is a competitive strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift.

First deadlifts back from vacation, no meme bar for 3 months now for me until comp

Deadlift 200kg
5@8
than 3 sets to @6
CGBP
Bulgarian split squats
Lat Pulldown
45 hip extensions

you should learn how to lockout from gym shaman
i know you desperately want to be white, but that amount of chalk on your hands is not necessary

>>76458478
Poles be white
We wuz a middling power 300-500 years ago

Laura post lifts

>>76458451
Ugly twig-limbed man looks DYEL as hell. lol
Boy, do you guys all follow the wrong routines.

>>76458717
to escape dyel hell is to be 140kg one day I told this many times already, I tought I will be looking like im not a twink at 115kg oh boy was i wrong
Frank was right all along, if you are adult male with adult male height you should be atleast 140kg to escpae twinkdom

>been on a cut for 4 months
>lose 9kgs
>+20kg squats (195) +10kg bench (130) +10 deadlift (210)
candito is a goated program or was i really bad at lifting while i was fatter? my squats just keep going higher and higher.

>>76456673
I try to do more quality volume since effective powerlifting is so much more difficult than getting a pump, managing cns and joints is way more difficult than having to take a few days off from destroying biceps every day that they grow less over a week than not even lifting.

are you training for football? they want you to have a huge squat asap whereas i train for benchmaxxing and can easily keep legs well strong enough, often too much heavy work builds up real hard and you need a fucking month to get back to lifting heavy, bench you can do almost infinitely and having small or even incomparable legs to a powerlifting split is just being lazy.

>>76456673
so youre doing legs 2x or so, bench 1-2 and whatever bodybuilding? Seems super high fatigue, i just condense the 2 and add a burnout set or 2 for same results. But theres other benefits to just powerlifting, im gonna start doing 2-3rms 1-2xwk after bodybuilding too much and strength is plateauing.

what kinda gains are you getting adjusted for fatigue and wear?

>>76458744
Is this the Laura you all keep talking about

>>76459011
She is infinitely more haggard than that. Even in her peak oxycodone stripper whore days she never had a body that exhibited such fertility

>>76459011
Laura is not obese

>>76458361
>Is diesel different from regular gasoline?
>Why isn't my honda working anymore?

>>76458594
Listen, poles exist in the liminal space between western european, i.e., white, and eastern european, i.e., being a ferocious son of the steppe (mongol blood = apex predator tier).

Is Cossack DNA a powerful lineage to have in you? Yes. I speak from experience as my maternal grandmother was a daughter of Genghis and a Cossack.

Are there more / equally powerful lineages? Yes. Particularly any lineage that Viking explorers mingled with in the ancient past, e.g., North African, and Indigeneous North Americans.

>>76458735
>victim weight stops at 140kg
You will be run into the ground by any elite hybrid athlete. Observe the sparring session between Hafthor and Conor. Hafthor gassed and surrendered.

>>76459173
oh look its bitchtits alt

>>76458241
I bet my shits smell worse than yours... you've been shitmogged

>>76459173
Gym Spergman is a Dark Bobbu alt

>>76459139
>tfw DTEC kicks in

>>76454201
>390 dots in 1 year
Lol

>>76459308
Find a new hobby.

>>76454201
>RTS Custom, 5th Set Advanced, TSA Premium
Oink Oink!

I'm running Texas Method indefinitely and there's nothing you can do about it.

>>76459608
Get your money up

project DIPS starts tomorrow for the next 3 months

>>76460318
reason?

>>76460276
I could improve my bench by 30 lbs by gaining 40 lbs but why would I do that

>>76460882
because masculinity is when you get out of breath walking and chafe your thighs on warm days

>>76459181
>>76459196
fr? no cap?

>>76458361
Yes, that is specifically what powerlifting is. Bodybuilding is when that same guy decides to carry ultra low body fat instead. With enough drugs he can lift a thousand of pounds fat, or look extremely freakish unfat.
On this site we like to carry a normal amount of fat, lift almost impressive numbers, barely look like we lift, and pretend that we're not on any drugs.

Based conjugate and gm/reverse hyper/ghr made quads my weak point, now I'm gonna do 4x20 highbar squats to fix it, squats feel smooth and stable now, life is great.

i'm 31 years old and just squatted 4plates for the first time. can I still make it?

>>76461708
Bodyweight?

>>76461288
>and pretend that we're not on any drugs.
I knew it.
All the programming shit is nonsense, too.

my body just kinda hurts, can't "get it up" on squats or deadlift intensity is just not there...what program should i do?

>>76462125
Stop fucking obese girls and find yourself a hotty toddy blonde with a tight asshole. You will never have a problem getting it up again

Has anyone in here broken a collarbone before? tfw scans came in and it's broken due to some stupid cycling accident

totally fucks up my preparation for a PL meet early next year cuz doctor said not to bench for 4-6 weeks. just wondering about shit like how to fasten recovery and when i can lift heavy shit again

>>76461175
basically, yes. what really happened is that Dark Bobbu ate the original Gym Shaman and absorbed all of his aspergian powers, and also gained control of his trip, so Gym Shaman is effectively a Dark Bobbu alt now

>>76462175
damn brah, when did you break it? it sounds like you're not going to be able to much of any lifting for a while. try not to get addicted to vicodin or anything

>>76462125
531 is the resident 'mailing it in' program. be sure to use 85% of how much you can actually do
>>76462129
low test beta lol

Can you help me calculate my one rep max? Started with 95 lb bench, 5 reps. Increased by 20lbs each set of five. At 215 I hit four reps, a true rpe 10. I know because I tried 185 like 5 mins later and failed one rep lol. Don't just do a calculator for 215 because I can do that and I was already fatigued from 195 which already was tough. I was expecting two reps, MAYBE three but four? I feel good.

@grok is there a site that you can use to calculate your one rep max?

bw: 195.8
height: almost 5'8
music: https://www.youtube.com/watch?v=cbxNyoYyGLE
scent: none

bss pause 95 5x30
chin-up hold 3x10sec
wide pull-ups 3x3
hip flexor 4x30sec
nordic hold 4x22sec
dips 3x20
front raise 3x8 25

Today went well, ran out of time for db bench and did dips instead. Weight was a little light but not too concerned about it. Going to try some new ring, handstand, and push-up exercises this afternoon. Busy day today.

>>76460319
Just for fun. I want to do 720 dips a week for a while before I start benching a lot again.

>>76462214
Excellent question! The site one may use to calculate you're 1rm is called Planet Fitness.

>>76462214
The calculator doesn't take into account fatigue. I was hoping you guys had experience with estimating one rep max holistically from your aggregate workload before capping off with an rpe 10

>>76462492
>estimating
>rpe
>fatigue
>experience
>holistically

>>76462498
Yeah my 195 set I finished at rpe 9 so I was definitely tired lol

>doing stronglifts
>2 day break until next lift
>body feeling irritated
>monday rolls around
>start squatting
>legs feel like they've been itchy and are being scratched in the most satisfying way possible
>disappointed when sets are over because don't get to feel scratching sensation anymore

is there a name for this feeling? It's the best thing I've felt in ages.

I did this routine in uni(20yo) and started struggling with squats at 70kg and bench at 50kg. Now(29yo) I'm squatting 85kg and benching 52.5kg and it's all easy. I'm pretty excited; most I've ever squat is 100kg and I feel like I'm gonna bust past that weight no problem. I think I wasn't eating enough when I lifted last time.

>>76462125
HLM

>>76448699 (OP)
WOW!
In a matter of seconds this entire toilet bowl seemingly filled up with Norman khan logs

More on its way

>>76462576
>>doing stronglifts
Wrong thread. Stick to /qtddtot/, novice.

>>76460332
Say this to Tom Haviland

So...uh...when is your next meet, /plg/?

>>76463934
I just competed this past weekend

>>76464083
I've never heard of you.

>>76464091
good

>>76463934
but to answer your question my next meet is August 15

>>76464103
dont ever answer my question again

>>76463934
Next year sometime. Need money to compete.

>>76464262
this nigga cant afford an entrance fee LMAO get a job loser

>>76463934
>next

i never competed and just realized i've been nerfing my wilks. i used my weight at the gym, immediately before lifting which was always 4 lbs higher than my morning, fasted weight. chatgpt told me that powerlifting comps use your weight fasted? wtf i just added like 10 wilks. why didn't any of you tell me i can do this?

>>76464395
You're surprised that the sport of romhacking and leveraging weight you have no business handling, the one that uses a convoluted formula to weight the scoring system in favor of women fatties, has tricks to it?

Why am I don't wanting to eat even when feeling hungry?

>>76464103
What if your favorite rpg system and did you enjoy the WTF, DnD section on somethingawful

>/plg/ showed up on the popular threads page
uhhh... is "he" back?

>>76465077
Gender dysphoria also your food looks unappetizing

I haven't worked out in weeks and the thread is thriving again, you're welcome.

On Saturday I did sled press/row for about 20 meters each for about 6 sets and both were done to beyond failure and now my pressing muscles are all dead while back feels stronger than ever, what gives

How do I improve my wrist? My 1RM bench always leave a bit of pain on my right wrist.

Excreting some Norman khan in the early morning

Powerlifting would be way cooler if instead of adding more plates they used plates from different materials. Like you would have to lift an osmium circus barbell and also rogues would try to steal it.

>>76465210

Pushups
Handstands
Weighted supination of the wrist
Weighted probation of the wrist
Jack offs x failure

>>76465190
like kyriakos grizzly?

>>76465386
No, like a pure upper body movement but with a sled. Hit failure, rest a bit, continue, etc. It was too much for the pushing muscles and I will probably only push for 10 meters next time but I'm surprised I'm pr'ing barbell rows. Like back can take more volume, I guess.

>>76462125
531 is the easy program

>>76465412
It's actually very high volume

>>76465587
I do a months worth of 531 volume in 1 day.

>>76465654
You do over 200 reps of each of the main lift a day?

>>76465676
Week 1: 5/5/5 – 15 reps
Week 2: 3/3/3 – 9 reps
Week 3: 5/3/1 – 9 reps
Week 4: 5/5/5 deload
Total: 33 reps in a month
Yea my program absolutely mog this pussy shit lol

>>76465124
I've only played a few different ones but we always come back to 3.5e. Never been to SA.

>>76465710
damn what bitch shit my program wipes that programs ass

>>76465361
How do you jack off if you're wrist is on probation, officer?

>>76465210
>>76465361 +
rice bucket 5 minutes x 3-4 days a week +
https://www.youtube.com/watch?v=ZD6cVlyPSvg

bw: 197.6
height: almost 5'8
music: none
scent: none

squat 2x1 315
sumo hold 1x45 sec
db back extension 1x30sec 25x2
dips 2x30
lat raise 1x8 25

Had a short 30 minute session today, no time in the morning. Glute was a little dicey but no knee or hip flexor pain. Deadlifting should be fine as well based on the tests I use to see if its going to hurt or not. Not too concerned right now. As an aside, I have started hot pockets and chef boyardee again. I checked the macros and they are close to the pan pizzas I was getting, but cheaper.

>>76465710
Do you actually get results from that? Are you natty? I feel like that's way too much volume doing all 3 each day. My bench stalled until I started benching only one day a week.

why the fuck do i suck at low bar back squat
i feel like i lose tension at the bottom or im not bouncing out of the hole fast enough and i start to lean forward
>315 lb for 8 at 215 bw

>>76465410
Back muscles are bigger so makes sense. I think most powerlifting programs focus on low rep pushing and higher rep pulling movements too.

>>76466192
Yeah I’m jacked.

>>76466192
531 just werks and volumefags always look like garbage.

Why 5/3/1 is a bad program (for most lifters):

Too little volume – Especially in vanilla 5/3/1, the top sets are low rep and low total tonnage. Progress stalls fast without assistance tweaks.

Progression is glacial – Adding 5–10 lbs per cycle is fine for novices but punishingly slow for anyone with momentum.

Arbitrary rep schemes – The 5/3/1 week structure is more aesthetic than effective. It doesn’t align with optimal periodization principles.

No autoregulation – Rigid %s ignore fatigue, recovery, or life. RPE or velocity-based frameworks are more adaptive.

Assistance work is vague or useless – “Push, Pull, Single-leg” is a weak heuristic for addressing actual weak points.

One-size-fits-all – Tries to serve everyone (powerlifters, bodybuilders, athletes), ends up serving no one optimally.

Fails intermediate/advanced lifters – It’s built for beginners. Stronger lifters need more intensity variation and smarter fatigue management.

Cultural cope – Attracts lifters who romanticize "simple, hard, boring" rather than using what actually works better.

In short: it’s outdated, rigid, underdosed, and too slow. Better options exist for every training goal.

mucho Laura sexoooooooooooo
arriba arriba! andale!

>>76464083
>5th out of 5
>Lost to this guy

>>76466558
lmao get fucked on simon
shaman right again

>>76466568
Simon just has that quit in him.
>WEAKNESS IS A CHOICE. IRON WITHIN IRON WITHOUT

>Squats 4 sets of 185kg and than fatigue set at 207,5kg
>Comp bench 5 sets
>Larsen press 3 sets
>V-Grip press down 4 sets
>Incline db curl 4 sets

>>76466558
that guy ended up on the podium

>>76466440
>volume
>periodization
>looking like shit
Two warmups and a set to failure. Worked for grandpa. Works for me.

I still don't understand why people keep saying volume so much. Depending on how you measure it, it can do jack shit for you. For example sets x reps x weight would have you doing 20+ sets at 30% to get way more volume but you know damn well it's not going to doing anything. And if you measure it well you're weighting the importance of intensity just as much. But it's intensity that's more likely to be missing in the training of someone who needs advice.
So why the fuck is it always volume bro you need volume try upping the volume?

>>76466712
He was probably the largest competitor in the category. He looks a few inches taller than Simon and probably outweighs him by 50 pounds or more.

how many milks do you drink today plg

>>76466440
>Cultural cope – Attracts lifters who romanticize "simple, hard, boring" rather than using what actually works better.
Same with Rippetoe. This appeals to them.
>>76466773
>>76466829
Mad? Mad!

What program should I run if I want to be high T as possible? Feeling my test plummet doing powerlifting

>>76467188
Pink Pilates Princess Roller Skating Pop program, look it up bro

>>76467188
Powerbuilding program

>>76467420
Powerbuilding programs are like mullets for your training…business in the front, party in the back, and clown shoes all the way down. They’re the jack of all trades, master of none template for lifters too afraid to commit: not strong enough to be competitive, not aesthetic enough to turn heads, just perpetually chasing both and catching neither. It’s the perfect plan for someone who wants to bench 225 forever while telling themselves they’re in a “recomp phase.”

Handstand is getting better, elbow lever needs some work still (missing about 12-15 seconds, I can hold it for roughly 20). Iron cross should be there by June of next year and handstand push-ups by March.

>>76468060
dyel moment

https://www.youtube.com/shorts/fR6NutEoBmk
https://www.youtube.com/shorts/yNVxIIeEr9U
172kg for 3 power jerk. Missed a single at 190 today but it will be there soon. 200kg power jerk feels like its already done.

Best 3-day program for someone fresh oit of begginer phase?

>>76468263
I have a strong press and a strong overhead but my bench is so weak. My all time best was an ugly single at 315lbs. Today I worked up to 275lbs for 4 and a few sets of 5 at 255lb to back off. I should be able to train with a spotter now but it feels impossible to really increase. Maybe now that i have access to machines i can use the machines to help my bench. Any tips?

>>76454201
Fuck it I’m doing Greg Nuckols 28

I have a really good name for a training program

>>76467420
Left mogs

>>76468025
a powerbuilder powerplowed this guy's girlfriend, btw

>>76468813
i'm da joker baby

You guys do cardio, right?

>>76468922
yeah -- plowing yer mum
BOSH

Day 46 of not understanding what the fuck volume is supposed to do. You wouldn't go to a competition and bench 4x50 and insist you lifted 200lbs so why do you do this in your training?

>>76468922
Of course, we're freaks

>>76469050
to grow muscle retard
do you not understand the concept of peaking?

>>76469600
Obviously I don't. So it's just sarcoplasmic gains and you focus on it more right before a meet?

>>76468025
kek

>>76466018
outer /fit/ is making fun of us again guys

>>76468265
TM

>>76468263
king

>>76469674
Based

>>76469621
i'm not meeting anyone

>>76469050
The 531tard is strong with this one. Time to deload again!

>>76470085
>>76470122
Not helpful. I still don't get it. I refuse to count sets until someone explains how volume means even means anything and what the point of it is.

yuck

>>76470168
To build muscle.

How do you make a car go faster? Build a bigger engine.

>>76470225
So I should do 25 sets of 5 at 30% on 15 different lifts twice a week?

>>76470168
They're confusing tonnage with intensity. Volume is often used for either. Tonnage is the total weight lifted times sets times reps. It's a measure of the work you've done. Volume is the weighted (no pun intended) average of your sets by weights. A simple toy model will illustrate this.

Alice lifts 5x10 of 100 lbs and 5x10 of 150 lbs. Her tonnage is 12,500. Her volume is 5x10 of 125 lbs, which can be converted to a percentage of max to find intensity. Let's assume her max is 400 lbs for an average intensity of 31%. This low intensity is fueled by junk volume.

Bob lifts 5x5 of 200 lbs, 220 lbs, 240 lbs, ..., 300 lbs. Bob's tonnage is 5x5x250 = 6,250 lbs. Far, far lower than Alice's. Bob's max is also 400 lbs, yielding an intensity of 63% which is double that of Alice's despite half the tonnage.

>>76470249
Thanks.

samefag

>>76470225
You would benefit from being aerodynamic

>>76470249
No way Bobby can lift that much

>>76470374
he's lifting food

>>76470374
How come my testosterone is lower than his but I have 16% bf

sex with women (sex with Laura)

>>76470600
Somebody has to do it.

How do I stretch and warm up my lower body?

>>76471001
typically it is best to warm up for your big lifts by doing lightweight reps of the same exercise. if I am feeling stiff, I will sometimes warm up with 5-10 minutes on an exercise bike/treadmill/stairmaster at a moderate pace, just to get the blood flowing and joints loosened up a bit. I don't ever bother with stretching before lifting, maybe someone else can help you out with that, but for most people it is probably unnecessary.

Is GYM SHAMAN here?
I do have few questions
rate me best knee stability strenghtening exercises + vmo
sissy squats, touchdwon squats, poliquin step ups, step ups, single leg rdls (what more for hammies?)
need to get my hypetrophy done in more unilateral manner

>>76471072
remember when people used to call him Gym Shartman? he was so owned after that

>>76471072
@grok explain?

How can Greg Nuckols afford to give away 28 programs for free?

>>76471165
more like Greg Nickels, amirite bros (and Laura and gobu)?

more like knuckle deep
amirite Laura's asshole?

>t
1x1 pull up
Rest

>>76471441
BUILDING MOMENTUM

>>76471441
um DYEL sisters,,,, I thought powershitters couldn't into pullups???

>>76471441
do you like having fun in your garage?

>>76471347
I wonder if Laura likes having her butthole played with

>>76471441
>wide grip
>thumb under bar
>crossed ankles
Z E R 0
E
R
0

>>76471077
Things have changed since The Great 4chan Hack of 2025. He’s in charge now.

Excreting some Norman khan

Who else excreted some Norman khan today?

>>76471441
Do this every day, adding 2.5 lbs.

Whenever I finish a deadlift set I scream TILL VALHALLA

>>76470436
KEK

>>76471441
god bless america

>>76471441
next OP

>>76471818
>He’s in charge now.
whatever, he's still the Shartman

I'm 3 cycles into 531 with SSL should I program hop?

>>76472534
hop on some bobby dick tranny faggot

>>76472538
the hell!

>>76472534
>I’m 3 cycles into 531.

Heh, so you’re probably just now lifting your actual maxes, not your training ones. Took 3 months to get back to where you started. Congrats on the scenic route to nowhere.

That’s the flaw…starting at 85% and adding 5 pounds a month means you spend a whole quarter inching toward lifts you could already do. It’s not progress, it’s procrastination dressed up as programming.

>>76472602
ChatGPT hands wrote this

>>76472602
kek based

>>76471489
Pullups are plural

I don't wear diapers anymore

>>76472602
Licked his ass.

>>76472853
gay

My forearms are so sore from deadlifting yesterday.

>>76472877
My forearms are so sore from putting your mom in a mating press for 3 hours straight

>>76451926
islee lerned

>>76472894
Who?

New
>>76472967
Baked
>>76472967

>>76472969
do you know how slow the threads are?

>>76471072
>>76471072
Cossack-tier:

Barbell bulgarians (personal choice)
Sissy squats (esp. do them as an isometric hold = steel-rubber knees)
Single leg RDLs (arguably the best exercise here)
Pistol squats (can always add assistance by holding onto a weighted cable. You'll get really in tune with your knees with these)

Questionable utility tier:
Touchdown squats (why not sumo deadlift?)
Poliquin step ups (looks like a pistol squat partial - personally I don't believe the vmo needs to be isolated and the Cossack-tier exercises will do enuff strengthening)

Double-cheeked up tier:
Step ups (extremely good for glutes)

If you could only do one, I'd recommend barbell bulgarians. Full ROM. Exercise scientists are beginning to recognize how much athleticism and strength a big single leg squat translates to. You're very strong so you can probably single leg squat an intermediate lifter's low-bar squat. For reference I'm probably ~60% as strong as you and I can single leg squat ~93kg for a 2x3RM.