Thread 76472967

>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: >>76448699

>>76472967 (OP)
>1 rep unweighted chin-up
holy fuck powershitters are fat and weak lmao

please come back bobby we are nothing without you

>>76472967 (OP)
thinking bout Laura tonight......

>>76473000
up vote

>>76473005
are ya?

>>76473059
ima make that bitch levioooooooooooooosa

>>76473059
Me in the back

>>76473059
SEXOOOOOOOOOOOOOOOOO

>>76473000
He's been anonposting for a while now. Especially in the sister thread.

>>76473059
Soulless SSRI eyes. How long have you suffered from depression Laura?

>>76473059
No way this chick posts in /plg/

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.
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.

>C Tier & Below (<80) – Where progress dies
BBM (any) – 79: RPE purgatory. Afraid of singles.
BBM Powerbuilding – 78: Trains fear, not failure.
5/3/1 – 78: Lift like it’s 2009. Minimal work, maximal cope.
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.

>>76473866
She got the train ran on her by alpha chads at strip clubs for $2000 a pop. Now she feels comfortable around betabux providers because they're safe to be around and gives her the comfort of being around money. That's why she hangs around /plg/. It's full of betabux providers who are too chickeshit to even talk to a woman, let alone touch one; and they waste thousands on powerlifting hobby. This gives her the added benefit of their unbridled autistic attempts at hitting on her, which also gives her the sexual validation in her menopausal years that her husband doesn't.

I am still here had a busy day yesterday and today somewhat. Will post an update tomorrow probably. Today was not bad. Yesterday I missed my AM session due to unforeseen circumstances.

>>76474004
Good list. I agree with almost all of it.

>>76474027
>husband

>>76474553
You didn't know? She also has children.

>>76474004
>531cels seething lmao

>>76473059
wait is this really Laura?

who the fuck is boblaura

>>76475097
Yes from about 30 years ago

>>76474004
is nsuns considered sheiko or 5/3/1 frens? just started lifting

>>76475303
5/3/1

>>76475303
Starting strength until 400 wilks and then conjugate

have done 117.5kg x2 , rested for 4 days,and today I attempted 120kg for 2 reps but only did 1 , failed the 2nd rep. What gives bros, any tips ?

>>76475688
>any tips ?
ask bobby and figgy, they collect them from babies

>>76475688
pls be OHP

BIG DOGS GOTTA EAT

>>76475695
Figgy has 10,000 jars containing stolen foreskins in his basement... He likes to go down there and admire them on the Shabbat

>>76474004
What do you think about 5/3/1 for general size/strength for true intermediate gym goer? I don't plan to compete in powerlifting, I'm just interested in becoming bigger and get my SBD + OHP up.
I won't be doing BBB or anything like that. Complete waste of time and made no progress on upper lifts.
I did this for my lower lifts and intend on doing it for the upper lifts next time I run 5/3/1
>First two warmup sets for 5/3/1
>Top set for the day
>Backoff set 1 (90% of top set)
>Back off Set 2 (80% of top set)
I feel I'll be able to get in enough volume at an appropriate load. I hit my CNS hard with the top set. Then I back off after to get some more mechanical tension on the muscles. I will choose accessories based off what I think will transfer to the main lifts.

Last tested lifts
Squat: 408lbs
Deadlift: 475 lbs
Bench: 275lbsx3 (Idk my 1rm)
OHP: 155

>>76476065
>Idk my 1rm
it's 275.

>>76476147
Licked his ass.

>>76475203
The last person who asked that got a hand on his shoulder. You've been warned.

>>76476406
>got a hand on his shoulder
w-what?

Post her instagram

>>76476174
do you have any stories about getting your ass licked?

new candy toe just dropped

>>76476147
Ok, I'll take it. What do you think otherwise?

>>76476547
i think i miss that fat fuck

>>76476547
I think your OHP is weak

>>76476638
I think you're weak

Norman khan going into the toilet

>>76472967 (OP)
i was gonna write shit for doing just 1
but even 1 is not bad for powershitter
so good job
bar is low these days
because everybody doing low-bar

>>76473843
I was lit that night

also I was 24 years old, that was 17 years ago.

>>76477139
Was this before or after the stripper arc?

>>76474004
What even is a dto?

Sheiko or kingjugate methodology is all you need as advanced depending if you prefer intensity or volume.

> candytoe that high
4x6 @ 80% squat right off the bat. There's no balance between volume and intensity whatsoever in that program.

>>76474004
I also dialike nuckols 28 programs a lot since it are just individual pieces you can use to make your own program. It still doesn't really peak you or comes up with logical ways to spread squat and deadlift loads.

>>76476065
>>76476147
100-3-3=94
275×0.94=292.5
It was almost certainly 290 on that day.

>>76477401
Shit! I meant to say ÷

275 is the heaviest weight lifted. 275 is his max
This is of course assuming no use of
>suit
>straps
>wraps
>sleeves
>chalk
>belt
>salt
>shoes
>arch
>grip
If not done to the nfl combine standard, then it's actually a max of zero

>>76477414
Yeah I don't care about your ideology bud. The day you get X amount for 3 reps is the day your 1rm is roughly X÷0.94. It just is.

So GYM SHAMAN, lets talk single leg strength and injury.
So i had this knee btfoed 8 montsh ago (operation), came back to lifting but it never really fully healed up. Wanted to up squatting and dling to 2x a week now, but knee is saying no no.
I checked the single leg strength and not only im weak at this, my left leg is way worse than right.
My idea is to stick to squatting and dling 1x a week, than on the other days:

Step ups, poliquins, touchdown squats - everything that involves one leg and is hard (Bulgarians and lunges are easy for me).
Weirdly knee hurts the most at dls, at breaking of the floor (knee extensions).

After injury my leg left is way weaker than my right leg

It would look like this


1 heavy squat day:
WARMUP:
Walking backwards on treadmill
Touchdown squats 2-3x 15-20 reps
1) Low bar squat/w belt
2) Bynch
3) More Bynch
4) Tricep pushdowns
5) Bicep

2
WARMUP:
Walking backwards on treadmill
Touchdown squats 2-3x 15-20 reps
Some ketlebell swings for 3 sets of 6-8
1) CONV DL
2) MORE BYNCH
3) Bulgarians (or someting else?) - before I did leg presses here
4) Lat pulldowns
5) 45 Hip Extensions

3
WARMUP:
Walking backwards on treadmill
Touchdown squats 2-3x 15-20 reps
1) Normally i would do some squat variation here or belt squat/leg press here BUT - step ups, sissy squats?
2) MORE BYNCH
3) Single leg RDL - normally I would do both legs RDLs
4) JM PRESS
5) Bicep

4
WARMUP
Walking backwards on treadmill
Touchdown squats 2-3x 15-20 reps
1) Normally I would do DL variation - banded, deficit, paused etc - dont know what to put in here or keep to the dls
2) MORE BYNCH
3) Normally i would do upperback single arm rows
4) Single leg hamstring curls - thinking of chaning it with single leg knee extensions with squeeze at teh top or poliquins
5) Knee rises

I was also thinking about backward walking sled pulls on the off days? (Have to go to the MMA part of my gym, different building thats why is treadmill for warmups not sleds)

>>76477320
>>76477326
newfags summer is closing go back to your class

>>76472967 (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

>>76478007
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

halt

>>76478010
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

Why is figgy autistically reeeing

>>76478011
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

>>76477470
Where'd you find that equation? What's it called? Anything good articles to learn more about estimating 1rm?

More Norman khan splurting out right now

I feel like I have been on the toilet a lot lately

>>76478245
0.94 is the numeric form of 94%.
You multiply something by 0.94 and you 94% of it. You divide something by 0.94 and you get what it is 94% of.
The 3% rule tells me the following:
>1rm = 100%
>2rm = 97%
>3rm = 94%
>etc with a little less precision every time
So if he gets 275x3 then I know it's his 3 rep max, which = 94% of what he can lift, so I divide by 0.94 to see what it's 94% of, which is his 1rm.
I hope that makes sense.

>>76478245
RPE Chart or any max calculator
3@10 = 92~94% of max

>>76478256
Would you say that you have diarrhea today?

>>76478370
Obviously he would not. He calls it Norman Khan.

>>76478493
yeah but is it Norman Khan (loose and runny diarrhea edition)

>>76476065
programming advice?
post s/b/d@bw+height

>>76475688
you're supposed to do some volume and bodybuilding fluff in between max attempts

The last time I stopped working out for a prolonged period of time (~2 months), I started suffering pretty bad lower back pain when getting back into it, to the extent that I had trouble bending over to tie my shoes. This cleared out after maybe 6-8 weeks and I didn't have any pain after that
Right now I'm going through it again - Had a longer layoff, now back at it again and after overdoing it a little in my first squat session, the pain is back

Anyone here who dealt with a similar problem? What could be the cause? I know that when it first happened I likely injured my back doing work around the house, but why did the pain suddenly disappear and then reappear when I stopped hitting the gym?
And what could I do to speed up my recovery, so that I can go back to lifting heavy without feeling like a cripple afterwards?

Thanks in advance

Why are you guys saying 3rm is 94% 1rm, that's insanity. My 3rm is closer to 85-90% of my 1rm.

>>76479224
Whenever I get lower back from squatting, it is because I wasn't bracing properly. Do you use a belt? I think it is wise to ease back into heavy lifting after a long layoff, you want to make sure that you get your technique dialed in again.

shame Bobby isn't here. I only have myself to talk to (and the characters that I make up)

>>76478286
Ok, interesting. I've heard estimated 1RM with anything more than a 5RM isn't very useful. I can understand why.

>>76479380
I do use a belt, and I do realize I should've gone lighter, trying to rush things is a bad habit of mine.
The thing is, I don't think it's a technique thing - I've had layoffs before that didn't affect me too much and I could get back into things pretty quickly. And under normal circumstances I don't get any pain at all, even if I have a shitty day and my technique sucks.
What perplexes me is the way that the pain suddenly disappeared _completely_ for almost a year (making me think it was just a one-off incident caused by a minor injury) and then suddenly came back. Maybe my back strengthened to compensate and as I lost that strength the pain came back?

>>76473059
>gains goblin

>>76472967 (OP)
figgy is a jew

>>76479401 (You)
Everyone here is a character

>>76476638
>>76476547
He's right desu
Usually not worth remarking upon but you did say you want to grow it

>>76479358
It's not insanity for me. It's just how it works. To me not getting a 5th rep at 88% of your 1rm sounds insane.
Maybe our muscles are different. Maybe I'm better at repping and you're better at maxing. Maybe one of us is just wrong.

>>76480493
Gravity doesn't make any sense if you really think about it.

>>76480493
that's simply not true

>>76477595
Yeah, this looks good. Day 3 is when I'd do bulgarians with a barbell. You really need to do this imo to both judge and evaluate your progress in correcting the instability. Also consider adding more movements to your warmup as the training cycle progresses.

A complete sissy squat is going to take a while to build up to. To re-develop structural integrity in the joints I'd focus on implementing isometric holds of partial positions.

Another thing to consider is (sumo). Just don't cheat the rom and you'll aid in the re-development of power in your legs.

>>76478370
Twice

figgy a jewwy gay bitch

>>76480888
fucking trips hahahah get fucked figgy fat gay jew bitch

>>76480888
>>76479684
>figgy is a jew
The Fact Checkers are saying that this is TRUE. See >>76475829 for more details.

Blobby, now I know I was wrong
I messed up, and now you're gone

Blobby, I'm sorry I neglected you
Oh, I never expected you to run away and leave me
Feeling this empty
Your schizoposts right now would sound like music to me
Please come home, and bless this /plg/
Blobby come home
(Blobby, come home)

Blobby, can't you see I was blind?
I'll do anything to change your mind

More than a lolcow, you're obese
Too big to forget
Come back 'cause it is feeding time
And forgive me for making you reduce rom
And now my shart is eating the 12 pizza rolls you nom
Somewhere I hope you're reading
My latest three-word poem
Blobby, come home

>>76481188
post body with timestamp (and lifts)

>>76479358
Newer lifters who don't practice 1RMs much I guess.

>>76479224
I've had limited lower back pain. The cause is very likely in your overall mobility. You have a deficiency somewhere but it would be impossible to tell where based on what you wrote.

Honeslty I would assume overactive quadriceps and underactive hamstring and glutes. Because the majority of people suffer from that. A solution to it would be doing good mornings with proper form, reverse hyper with proper form, stiff legged deadlifts would also be good although are more technical. Really try to activate those glutes and hamstrings.

The problem is that when you lift objects you are likely subconciously rounding your back since your body has adopted to throwing your back into everything due to weak glutes / hamstrings.

>>76479652
> Maybe my back strengthened to compensate and as I lost that strength the pain came back?

Could be unsolved tendinits. If you stop using the muscle the pain goes away because the inflammation disappears. But it will mean if you start training again the pain will resurface. If that is the case you want to do some low intensity back work. Things such as high rep back extension machine. Doing 15-20 reps at a low weight, making sure that the pain you feel will be minor.

After a while it will heal and disappear but the minimum / moderate amount of exercise below pain threshold of 3-4/10 is needed for it to actually heal.

> how long?
Could be a month if you know the exact cause and target it properly. More likely 2 or 3 months.

>>76479224
is getting back imaging not an option

>>76481250
And old lifters who don't cheat.

>>76477139
whats the newest lore on plate talk? did admins (You) schizo out and delete it?

>>76481569
It's not serious enough to warrant going to Urgent Care, so I'd have to get a recommendation (dunno the proper English term for it) from my doctor, and the waiting list would probably be long enough that the pain would be gone by that time
My checkup is coming up, so I can ask but I wouldn't bet on it. Especially since I mostly expect to be told "you squatted heavy after a long layoff, you probably pulled something, what did you expect?" (fair enough desu but not exactly helpful)
>>76481263
>If you stop using the muscle the pain goes away because the inflammation disappears
That would make sense, but the first time it happened I just pushed through it and it disappeared after a few weeks, and came back after I stopped working out for a prolonged period
It might be mobility, as you said since, when present, the pain is the worst down at the bottom of the squat. I guess it would make sense as "poor mobility causes pain, as mobility improves with continued exercise the pain disappears"

Okay guys more Norman khan slipping out into the toilet stink factor 5.0/10

>>76477139
You look even better today mommy

i have a cold again i keep getting sick :(
like every other month or so :(

Vax status?

Rest day today... going to spend the afternoon writing romantic sonnets for my sweet princess, Laura... le sigh..

>>76482909
Figgy just got his booster the other day when he was on his way home from Temple

>>76483079
sup bob

I skipped leg day again.

>>76483123
you're Bobby, I'm not Bobby, you piece of shit. Laura would never love Bobby.

>>76483167
>you piece of shit
yep, it's blobby

>>76474004
>BBM
Go ahead and post a 225 bench for me

I'll say it:
I miss Simon

>>76483396
smiggy just competed.

I bet he cramps in the car ride home

>>76478010
>14.) FIGGY is not a fraud
>15.) FIGGY is not a felon
>16.) FIGGY IS NOT A JEW
Methinks the Jewish Lady doth protest too much.........

>>76483255
>yep, it's blobby
t. Blobby aka Dark Bobbu

>>76472967 (OP)
hey figgy, what is the best program for a young guy to do in order to get physically ready for his Bar Mitzvah?

hebe shit in my fucking general?

bw: 200.8
height: almost 5'8
scent: none
music: none

sumo 5x4 405
sumo hold at knees 2x30sec 225
dips 3x20 2x30
lat raise hold 3x30sec 20

Today was good I'd say. No real pain, just building back up. Knee, hip flexor and glute is still not 100%, but much better than it was before. Still need to keep working on rehab, but its getting harder to notice anything is wrong in training. Afternoon sprinting was good. Added a few more plyos and did a few short flys to warm up. Sprints were 40/40/80/100/100/80 (all meters) with 90 sec-3 minutes rest between sprints. Hit an okay 5 second freestanding handstand after sprinting too.

BW: 90 lbs
bench: 430 lbs
squat: 705 lbs
dl: 820 lbs

>>76484435
Mirin. What's your rom like

>>76484435
poverty bench

Ahhhhhhhh ahhhhh. AHHHHHH this ramen gave me Norman khanarrhea

I repeat Norman khan is exploding out in liquid Norman khanarrhea form

>>76472967 (OP)
hey Mr. Figgenberg, my neighbor seems to have misplaced his dreidel, do you think it would be alright if he borrowed one of yours? We all know you have quite an extensive collection

>>76484558
always deadlift conventional, squat ATG and i exclusively so larsen press with no arch
and i never use a belt/straps/suit/chalk btw

figgy.... L'chaim, bro!

>>76483632
Migrate to Israel + PH3

Now, if FIGGY were a jew, would He have saved the thread from Page 10?

BW: 300 lbs
bench: 431 lbs
squat: 706 lbs
dl: 821 lbs

>>76485928
hey figgy, you left your menorah in my car again

??

>>76482135
>My checkup is coming up, so I can ask but I wouldn't bet on it.
it's worth a try imo, you could be further damaging a disk or something
idk where you are but waiting list on my third world country was like three weeks

>>76486402
There's also the problem of me going back to uni a week or two after the checkup, so waiting times are more of a problem than usual

Good news is that the pain has subsided a fair bit since I made that post.
I also had a heavy upper body day, which included standing overhead press and seated cable rows, on both of which I expected pain but had none. So the anon who theorized about mobility was likely right and the irritation only happens in a heavy stretch, like at the bottom of a squat
I'll try to ease back into lower body work with lighter pause reps and I'll incorporate some stretching until it heals

Fuck a Jewish girl for Figgy

>>76481188
Beautiful
>>76472967 (OP)
Anybody here messed around with bicep strength training?
I’m doing double progression on barbell curls, starting at 3x8 =24> 4x8 =32> 3x10 => 4x10 => add weight and repeat
I’ve been pretty stuck at 130 3x8, only way I can do 4x8 is if I wait 3+ minutes between sets

>Phase 0 – True Beginner (0–3 mo)
Programs: GZCLP (T1/T2), Starting Strength
DOTS: <200–275
Learn bracing, bar path, and movement quality. Add 5–10 lb each session. Bench starts with the bar, squat ~95 lb, deadlift ~135 lb. Move on when lifts are consistent.

>Phase 1 – Novice (3–6 mo)
Programs: Full GZCLP, GreySkull LP, Linear 3x5
DOTS: 275–325
Volume builds work capacity and strength. Optional 4-week JACKED block. Deload every 4–6 weeks. Bench ~1x BW, Squat ~1.5x, Deadlift ~2x.

>Phase 2 – Early Intermediate (6–12 mo)
Programs: Greg Nuckols 28, 5th Set Beginner, Candito Linear+Peak
DOTS: 325–390
Introduce RPE, backoffs, and weak point work. Bench 1.25x, Squat 1.75–2x, Deadlift ~2.25x.

>Phase 3 – Intermediate Volume & Peak (1–2 yrs)
Programs: 5th Set, Nuckols VolumePeak, Candito 6-Week
DOTS: 390–440
Alternate 12–16 week hypertrophy and intensity blocks. Bench ~1.5x, Squat 2–2.25x, Deadlift 2.5–2.75x.

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

>Phase 5 – Elite (3+ yrs)
Programs: RTS Custom, 5th Set Advanced, TSA Premium
DOTS: 490–550+
Macrocycle planning, precise RPE, strategic weak point rotation. Bench 2x, Squat 2.5x, Deadlift 3x BW.

If you disagree you are probably a genetic dead end.

if I post it for the millionth time it'll be believable.
hopefully someone will bite so we (and I mean myself) can argue

You’ve already bitten, champ. You’re in here announcing your game plan like it’s some 4D chess move, but all you’ve done is tell everyone you’re desperate for attention. Congrats, you’re the fisherman who throws his line in, reels it back, and brags about how good the bait is while starving on the dock.

Step up.

I'm running TM forever.

>>76486808
>I'm running
doubt it

>>76486808
>entire day dedicated to high volume
>25 reps

>>76486892
Bro, your accessory work???

Dark Bobbu

>>76486402
Waiting lists in ''1st world european'' countries are longer than that lmao.

Not fasting today because I have a doctors appointment tomorrow and don't want to mess with anything

>>76486743
Thanks grok. By dots I'm intermediate. By multipliers I'm elite. What program should I use

Had two hot pockets, two bowls of ice cream, two moon pies, and maybe something else today. Might have room for a third bowl of ice cream. We need to start recommending people get a velocity tracker if they are going to use RPE. I have noticed the more objective measures people have in their training, the more successful they are. I feel like RPE allow people to bullshit their training too much.

>>76488233
yeah lets take training advice from someone who lives off of hot pockets and ice cream. This general is fucking retarded

>>76488304
post body/lifts

>>76488304
what do you have against frankenbobby?

>>76488324
post boobs/tits

>>76488233
No pizza bites?

>>76488339
Legend has it Frankie has tapped out
>>76482253

>>76488406
couldn't think of a second thing?

>>76488764
can't see your penis when you look down?

>>76488233
Trip on smiggy, you're hogging right about what you're saying tho.

I possess the blood of kings, oink before you speak to me>>76488773

>unprompted, starts thinking of penis
hi there blobby
scale status?

>>76488001
One of them new AI programs

Would you rather have
>99% white genes, the rest arab & sub Sahara Africa
>50% Jewish genes, 50% white, zero other

>>76489708
I would rather be full on jungle or desert than any amount of parasitic worm person.

Currently excreting a small amount of Norman khan

>>76489708
100% SENEGAL

Today fucking sucked, i hate dling after squat day or squatting after dl day.
Gonna keep it 1 day training 1 day rest
2x trianing 1x rest is not for me
felt slow, felt tired
215kg x1, 190kg 4 sets later
spoto press
rdl
jm press
incline curls

L A U R A
A
U
R
A

>>76489314
Bobby is being rebuilt... A mad engineer is turning him into MechaBobbu. WE ARE ALL IN GRAVE DANGER !!

If there is a dark bobbu, is there dark gobu?

ayo Dat bitch be dark asf ya feel

>>76491017
Yes, Dark Gobu is skinny and sexy... she's a real man-eating vixen...

>>76491017
>>76491087
She's pajeeta.

laura vs gobu in arm wrestling?

>>76491413
my sweet angel Laura would destroy gobu

>>76491413
laura vs gobu in leg wrestling?
my sweet angel Laura would get her butthole blown out

bw: 198.8
height: almost 5'8
scent: none
music: none

bss pause 4x30 105
chin-up hold 3x11sec
nordic hold 4x22sec
wide pull-ups 3x4
hip flexor stretch 5x30sec
dips 1x30
front raise 1x8 25
hiit 5 minutes

Today went pretty well all things considered. I had to cut my training session short, but I only really missed a little hiit, some dips, and front raises. Squats felt good in all three problem areas. Everything is not 100% healed, but its getting there. Will be able to keep adding some volume to rebuild squat and deadlift. Not much else to report. Found a lot of good youtube vids today too so that is nice. They had US junior mens gymnastics this weekend so I have been watching a lot of them plus some calisthenics interviews in the park.

B U M P
U
M
P

>>76491500
erm ackshually laura is my sweet angel. you, on the other hand, don't have any sweet angels. you are certified angelless. sorry, lil nigga. better luck next time.

>Racism outside of /b/.
Go away, Robert.

>>76491545
Back to child male weight now.

Where's Big Rick when we need him?

Eating pizza bites.
They're these little pizza snack things.

I'm not living, I'm just killing time.

Is there any good reason to do more than SBD and Arms?

Leg day: Squats
Chest day: Bench Press
Back day: Deadlift
Arm day: Curls and Pushdowns

Maybe missing shoulders but honestly big shoulders are kinda ugly and make your arms look smaller.

And just like that, more Norman khan is coming out into the toilet

Who has the biggest OHP in /plg/?

>>76493021
How about a row to balance the BP?

>>76493077
9 405
smg 300
no one else does it

>>76493077
bob

Who can do the most pushups

rob

>>76493387
Who can do the third most pull ups (FIGGY and WEEMS are the top two obvs)

Im gay

>>76493998
how many pull ups can you do?

I played one of those newfangled crpgs called wrath of the righteous and let me tell you, it was so, so homo. Very homo and very bad and very sick.

>>76494592
>Noodle arms
>Fat
>Swole
Bobby?

WE ARE GONNA MAKE IT 500 WILKS EVERYONE WE CAN DO THIS

>>76493998
neither of you have ever put a baby in pullups
and that's a good thing

Little training update
https://www.youtube.com/shorts/Uh0X-q3yhvg
https://www.youtube.com/shorts/fBpnRaFTUUw
https://www.youtube.com/shorts/UNcu-7UfRE0
https://www.youtube.com/shorts/yNVxIIeEr9U
https://www.youtube.com/shorts/plnLisPqLlg

>>76493021
Other lifts/exercises are more fun than benching and doing curls

>>76486743
>Bench 2x, Squat 2.5x, Deadlift 3x BW
>500 dots
Lmao no

>>76495463
an absolute beast

>go to a concrete floor
>pick up stainless steel
>drop stainless steel on rubber mat
>take time out of life to constantly do this
>call it "natty"
You are a tranny masquerading as a nomad and your dilators come in five pound increments.

I don't know what those words mean

>>76495835
Bro, if 2× bench / 2.5× squat / 3× dead is “impossible” for 500 DOTS, you’ve basically admitted you’re fat. At 150–180 lbs those numbers blow past 500. The only time they don’t is when you’re carrying so much fluff DOTS starts penalizing you. That’s not a program problem, that’s a body comp problem.

>>76495463
I have such a strong overhead but my bench is so bad. I was doing sets of 6 between 100-115kg today

>>76496369
hi. i'm 140 lbs. i am close to those numbers. my dots is under 400. feels like a rigged system

>>76496718
Too easy.

>>76496791
they're not easy lifts

>>76496369
except it's actually the complete opposite you stupid fucking retard

>weigh 400lb
>bench 800
>squat 1000
>dead 1200
>have lower dots than some 180lb kid benching 360

stop giving advice dumbass

>>76496963
2 ez gg no re

>>76496791
>>76497010
He’s still got it

bw: 198.8
height: almost 5'8
music: https://www.youtube.com/watch?v=v5wyC7mOSP4
scent: none

squat 5x5 365
sumo dl hold 2x1 30sec 225
sumo overcoming iso 1x1 30 sec
back extension 1x5 235
dips 1x30
lat raise 1x18 20 1x8 25

Finally a below average squat session with no pain or anything. Nothing else notable to report. Afternoon training was good too. Hit two good handstands in a row, straddle l-sit is coming along. Healing is going well. I had something about my biceps I am working on and something else too, but I forget when I go to write it in my logs.

>>76496369
thats not even 450 dots wtf are you talking about? I'm at those numbers and im at ~400 dots

Try like 2.5x bench 3x squat and 3.5x deadlift and you might get 500

Baseball is a cool sport because of stats. Imagine if powerlifting had stats like time between lifts, measured range of motion of lift reported in cm, average bar velocity during the ascent, an asterisk for if they used a variant on the lift, feet angle, etc.

Some of you have poor proprioception and it shows

>>76496016
That makes you a newfag because otherwise you would know that this website is home to a transgender community with a non-trivial population.

Dilation is an activity that MtF transgenders must routinely undergo after having bottom surgery. The body treats the loss of penis and testicles as constituting a wound and acts every moment to close it. To fight back against this the individual must insert a dildo into their surgically-constructed vagina.

>>76490941
@0:11 - white thong is clearly visible through fabric despite no elastic deformation in the leggings, and camera distance.

welcome back fat fuck
scale status?

>>76497043
>>76497346
The hat trick.

>>76497043
>>76498447
Newfags are especially easy to bait into doing what I want them to do. By the time they realize they were tricked it’s already too late.

>>76498518
Lol 3 days? Yeah 3 days. Deuces lil brown zoomerito.

>>76498523
don't you need to go pick your kids up from school, gramps?

>>76498531
Do you feel in charge?

>>76498533
yes

Why yes, I am currently excreting Norman khan

>>76498518
Nope.

warned for offending a janny LMAO
did that hit a little too close to home?
ban me fag

Just took a shit.

>>76498658
That can be arranged.

>>76498707
good shit big rick you're doing god's work deleting jaks from plg. you're so frickin based.

Besides Pana, are there any powerlifters to learn bench from? Any good specialists? I see there's some japanese dudes putting up huge numbers benching but their channels are untranslated.

>>76498923
Yeah, dumbass - Mark Rippetoe!

>>76498923
Chris Duffin I think they usually do.
>inb4 alan thrall

>>76499428
>alan thrall
What's he up to these days?

>>76499432
he was cancelled when he was posting some pro Trump videos

figgy a bitch

>>76499888
joyous

I love women so much it's unreal.

>>76500001
you tried

diddlies and bench today. diddlies make me want to sleep (even tho i rarely get any sleep that might be the reason as to why im so worn out)

Hey Smigmund, what's your Subway gains sandwich config?

gm

FIGGY yet once again rescuing the thread from page 10. Say thank you

>>76502232
I could have been free from this suffering, yet you bring it back.

>>76502280
Suffering builds character

>>76502287
My character is 1 sorc 4 pal 1 sorc 10 rdd & sorc rest of the way, did you know mage armor from shades stacks?

>>76501036
I haven't been to Subway since 2023 though

>>76502387
Thank you and good morning!
>I haven't been to Subway since 2023 though
Why not?

>>76502387
>Calorie diet 4000

>>76502414
started bringing my lunch instead for superior macro profile and much cheaper

>>76502441
it's 5000 now

Looks like he's posting on other boards now
>>>/tv/213670303

>>76502232
once more, you didn't do dick shit >>76502227

>>76502444
>started bringing my lunch instead for superior macro profile and much cheaper
Do ya mix it up, or eating the same lunch every day?

>>76503367
pretty much always spinach and rice but different proteins-- tuna, salmon, chicken, beef.

>>76503660
>>76503671
>spinach
Probably my favorite veggie, it's so versatile. I like it with Eggs and sandwiches, too.
Thanks again, Smigs

ALERT ALERT

Norman khan disposal in progress

ALERT ALERT

>>76478503
That’s called Norman khanarrhea

https://www.youtube.com/shorts/cXr0eKUTOXo
190kg on the power jerk just freakish. 10 more kilos to go

Does this guy shit every day? Jesus.

did justin kimcel quit lifting?

>>76503985
He dided

>>76503939
mirin

Weight 185lbs
S:275
B:260
D:585

Programing advice?

bw: 201.0
height: almost 5'8
scent: cool blast
music: none
lifting vid of the day: https://www.youtube.com/watch?v=itUVFNo96KM

Missed update yesterday, but training was okay. Morning session of today and yesterday were both really short only 30 minutes. Todays afternoon training is fucked because the training space is in use. I will do some hanging (3 minutes) and 1 of everything later when the space opens back up. BSS were almost pain free entirely and I was able to get back to 135 for reps with each leg up from 95-105. Should be able to keep going provided my glute (mostly) and hip flexor continue to heal. My knee still needs some work, but its fine for all the range of motion I need for powerlifting (not much). It might degrade some once I get some actual volume and intensity on it, we will see. Also nordic curl partials have been pain free too. Working my way back to full nordics with no pain this time instead of just trying to work through is it. One more thing, my cell tech came in, back on the creatine finally.

>>76503939
Good shit

>>76504240
TM

>>76504288
Thanks, question about the chin ups though, I do them weighted but the program just says 3x to failure is that bodyweight or should I use a rep range with weight

>>76504240
>DMS - Deadlift Monkey Syndrome
No cure I'm afraid. I'd stop lifting asap.

>>76504610
Your jealousy is palpable

Finally broke into the 300lb club for overhead press

>>76505069
looks more like a 1/2 rep incline desu

>>76495463
>https://www.youtube.com/shorts/yNVxIIeEr9U
Wtf are you even listening, are you challenging your concentration intentionally with the most awful lyrics ever?

Strong, but extremely inconsistent squat technique. You seem loose / not very tight at the knees and have cave in.

>>76504803
Bro you squat less than half the girls at my gym fuckin kek

>>76505084
Cope

>go to planet fitness at 5 am
>its fucking packed
>all of the bench presses and pull up bars are taken
i fucking hate normies these are supposed to be comfy hours for unemployed pieces of shit like me

>>76505794
neets train between 12-15 you retard

>>76505093
He's just using his adductors, those are good squats.

>>76505802
This.
t. neet

>>76505142
Oh no, my booty isn't big enough?
Faggot

>>76506362
You also bench less than half the girls at my gym

>>76506562
Lmao imagine lying on an anon board. Shameful display

>>76506597
but this is a blobby board

can smiggy/tlaw/plutez beat any of these shaw classic open guys
(shaw classic open day 1 is live btw) https://www.youtube.com/watch?v=sRpJYF4U6aI

Oh wow PHEW this Norman khan I’m excreting is STINKY, the sting your nostrils when you inhale type stinky

>>76504803
>>76504803
>Your jealousy is palpable
your twinklike ass is PLAPPABLE
(is what a gay guy would say)

>>76506957
I had a weird illness around the end of July, not too severe or anything but my shit smelled fucking awful for like ten days. Like straight up rancid. Obviously it never smells good, but this illness gave a distinctly foul odor.

>>76506918
that jerkoff in 11th place needs to practice axle press more

>>76507151
He sat in a car too long with nothing to eat, cut him some slack

who the fook does he think he is?

its raining indoors

>>76506918
I love crossfat so much it's unreal

>>76507222
a guy who's bad at sandbag carries

>>76507222
>getting obese for this

Save the thread figgy!

>>76508301
kys

>>76508317
Ok. What now?

>>76508317
i will not kys you

>>76508324
idk
didn't think we'd get this far

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

Today was not bad, did too many pull-ups on accident. Also hit a decent handstand the first time. Been hanging some more the past few days. Dips have been less than what I wanted. SSB went okay, but I was cooked from doing too many pull-ups first and will have to squat first next week. All in all not bad despite a pretty shitty week of training.

>>76506918
Thanks for the link

FIGGY TO SAVE THE THREAD

Say thank you.

>>76509799

Thanks fig bro

>>76509799
couldn't eem get schizos to hit the bump limit

Anyone make no/shitty gains on conjugate?

Hello frens,

Long time, no post.

I took 7 months off and have been back in gym since June. My numbers are back but want to push my bench.

I've smashed 180kg 3 times this week for full 3 sec pauses each time. RPE 9ish. I really need a decent spotter though as I use my gyms bench press platforms because the power racks suck.

Best set has been 140kg for 12, which is giving a 195kg 1rm though last 2 reps were rest pause reps.


I'm also thinking about elbow sleeves as I'm running into elbow soreness with my pressing volume.

Can anyone advise a 2 week peaking protocol? I think 185kgs there and 190 if I dial it in.

>>76510348
Yeah. Worked great for deadlift, absolute dogshit for bench and squat. The whole gimmick is you run through a circus of goofy “variations” so you can slap a PR sticker on something every week. Congrats, you just hit an all-time best reverse-band, 2-board, buffalo-bar, foam-pad, feet-up bench at RPE 9. Too bad your actual comp bench still hasn’t moved in six months.

Conjugate is basically a dopamine farm: you get to chase novelty maxes while pretending they’re “progress.” Strong if you can translate it, but most guys just end up with a highlight reel of fake lifts.

>>76507222
Mirin. You could become hat guy always wearing a hat backwards but you’re a chad embracer.

when is (9)s competing again?

“Greg Nuckols’ 28 Free is just 5/3/1 with a college degree. Wendler gave you crayons and said color inside the lines. Nuckols hands you a peer-reviewed journal article, four progression schemes, and a spreadsheet with conditional formatting. At the end of the day you’re still running the same percentages, grinding the same AMRAPs, and hoping the slow drip of 5–10 lbs per cycle gets you somewhere. The difference is Wendler said ‘just lift the damn weight’ while Nuckols makes you feel like you’re writing a thesis every time you add a plate.”

>>76498034
What a simp lmao

>>76511459
oct

>>76472967 (OP)
is 28 programs by nuckols good for beginners? everything else ive seen is too complicated

Excreting some solid logs of Norman khan right now

Speaking of Norman khan I believe this might be a record number of Norman khan posts in a single PLG, thereby indicating how dead my PLG has become

the girls competing at rising tide are fine af bros (guys are squatting rn)
https://www.youtube.com/watch?v=6whT8rnVKJI

>>76512385
>the girls competing at rising tide are fine af bros
they look like fat dudes with makeup

>>76512429
grrrr

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

Today was not very good. Only had time for a single at 405, but I did hit two freestanding handstands in a row, and sprints went okay. All in all not too bad. My sumo stance is going to have to be narrow for a little while longer which sucks though. The closer your legs are the more you actually have to pull.

>>76507222
is he wearing a toupee?

>>76512025
those 28 programs contain beginner programs nigger

>>76511459
Trump banned transwomen from competing so never

>>76513129
wjy the fuck would he be wearing a tupee to a competition, retard?

>>76514634
because hes bald?