Thread 76513175

Back to basics.

>program?
Anything works if you try hard enough

>previous
dud thread

Thoughts on OLAD?

>>76513190
one lift a day?

>>76513192
yes

>>76513197
It is possible but you need to program well to prevent fatigue accumulation

>>76513197
Too high volume, too little frequency. It's pretty much a brosplit.

>>76513190

1. Squat + Calves
2. Bench + Arms
3. Deadlift + Shrugs
4. Bench + Forearms

Do that and you will have a great physique. Substitute The second bench for overhead press if you are into strongman.

>>76513175 (OP)
Any resources on diet?
110 lbs down but didn't really think about macros while losing. Now I'm lifting so I don't look like shit after I drop the next 20.
I'll meal prep chicken + brown rice + veggies I just don't know what ratio or when to include red meat instead, etc. Weekends I'll prob eat normal and just make sure my protein intake was good.

What's /plg/s cholesterol? I've been eating a lot of red meat and 2x protein and just learned my cholesterol is high and I have early signs of kidney failure. Feel like /fit/ lies to and sabotaged me.

>>76513951
I've never eaten that much protein but weirdly enough my cholesterol was good even while obese despite eating fast food daily.

>>76513363
lol post body

>>76513951
Lol take more vitamin D and get way more sun my dude

>>76513951
Maybe eat more fish and legumes? Uh?

bw: 200.8
height: almost 5'8

Just cardio and fasting today. I took the weight after doing cardio, so I don't know how much I actually weighed

https://www.elitefts.com/education/how-to-bench-5-plates-raw-0-to-400-real-quick/

Can a template this simple really have gotten the guy a 445 pound bench and a near 300 pound OHP?

no

>>76514837
When you say fasting do you mean OMAD or not eating at all? I wouldn't recommend the latter as someone who did it.

remember when this thread was all about strong guys posting lifts?
now you have dyels giving advice itt

I remember some obese fucks flailing around and then regurgitating something they read from some other fat fuck from a book or reddit

>>76515399
when did this happen? i've been posting here since 2020 and since my tenure here that has never happened. i remember some morbidly obese guy who was called "blobby" who istg spammed this place

I need a solid recommendation for a squat program - I ran candito's 6 week squat program back in 2014-2015 but it seems like he "updated" the program and it doesn't seem to be the way it was before

essentially I want a program where I'll be squatting 2-3 times a week, I'm looking to mainly focus on putting size on my legs and building strength and stability along my posterior chain

>>76515968
Try a TM variation.

>>76515076
Anything can get you a 400 bench. 4 plates is achievable for everyone, it is just a test of persistent and work ethic.

I just tried volume and frequency for the first time because it was the only option at the hotel gym. I guess it does work. My cable stack machine lifts went up by a couple reps every day and I gained 7lbs.

Day 1: Ohp singles & Bench volume sets
Day 2: Deadlift singles & Squat volume sets
Day 3: Bench singles & Ohp volume sets
Day 4: Squat singles & Row volume sets
No rest days if it's possible.
Thoughts?

>>76516130
wow this routine looks hardcore, first intensity then volume?
what should you call it?
the titanic methodology?
the teutonic mechanism?
the turkish model?
the taiwanese mode?

>>76516130
>>76516157
5/3/1 BBB

Truly over for this gen.

>>76516448
Here's a question. What's recommended program to run after 5/3/1 BBB? I was thinking GZCL

>>76513951
>Feel like /fit/ lies to and sabotaged me
The sticky doesn't recommend gorging yourself on saturated fat.

>>76516448
Stop posting seditious material before I contact your CO for mandatory nutcheck

>>76516893
You should deload and run Onus Wensler

>>76516980
I had a reload week with BBB. Do I still need to deload

>>76516951
The high protein intake is causing kidney failure.

>>76516130
I thought it was gonna be conjugate but it's not, it's retarded. Unless you are doing a lot of accessories you have not included.

Excreting Norman khan here.. stinky factor 6.1/10

Does this work bros?

>>76518249
if you're asking this, it means you're a newbie
since you're a newbie, yes, it will work

>>76517948
Your kidneys were going to get rekt at some point anyway if high protein is giving you probs

>>76518380
130kg bench 140x6 squat

>>76518249
>for pulling movements, do 25 reps
this mentality is how sumo pulling arch mages are created

2025 Powerlifting Program Tier List

>S Tier (90–100) – Elite structure, elite results
5th Set – 95: Ruthless fatigue control. Built to last.
RTS Emerging – 94: True autoregulation mastery.
Nuckols 28 – 92: Simple, smart, endlessly scalable.
TSA Intermediate 2.0 – 91: Precision programming for real lifters.
DTO – 90: High-volume base, total-focused top end.
RTS Templates – 90: Run clean or stall forever.

>A Tier (85–89) – Smart programming, real results
TSA Premium – 89: Coach-built and competition-ready.
RTS Intermediate – 88: Thoughtful, flexible, effective.
Candito 6 Week – 88: Still the best free peak out there.
Max Aita – 87: High-frequency done right.
Conjugate (real) – 87: With a GHR? Unstoppable.
LiftVault Hybrid – 86: Patchwork, but potent.
The Bridge – 85: BBM’s one good idea.
Sheiko – 85: Volume hell, discipline heaven.
MyStrengthBook – 85: Clean templates, clean results.
DDS Templates – 85: Modern, practical, brutally effective.

>B Tier (80–84) – Gets you stronger, until it doesn’t
Nuckols A2S – 84: Conservative starter with a ceiling.
GZCL – 83: Spreadsheet chaos, but it works.
SpotoShot – 83: Bench day is pain day.
Skynet AI – 82: Surprisingly decent for a bot.
PLTW – 82: What Reddit ran before it quit.
Calgary – 82: Clean interface, lukewarm output.
Madcow – 80: Good for your first 315 squat. Then stop.

>C Tier & Below (<80) – Where gains go to die
BBM (any) – 79: Paralysis by RPE. Never tests.
BBM Powerbuilding – 78: Hypertrophy without heart.
5/3/1 – 78: Built for boomers with 1 plate on the bar.
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? That’s because it doesn’t matter.
Reply if mad.

>>76519110
>Max Aita
Never understood why so many people take advice from him

That’s not mark rippetoe

>>76519110
>LiftVault
Fuck off, babushka

>>76518412
So my parents just cursed me with defective organs but strong muscles. Weird. RIP

Had diarrhea whole day, was to toilet like 6 times but we freaks wanted to go home on warmups and 170kg felt like maxing already survived somehow

Squats
210kg x1
220kg x1
160kg 4x4
Spoto press
RDLs
Chest supported rows
Tricep pushdowns

I love when obese
>people
do that head nod to themselves so much it's unreal

he's a twink though

height: almost 5'8
weight: 199.4
scent: none
music: https://www.youtube.com/watch?v=ECDTWBEmaok

bss pause 115 4x30 sec
chin hold 1x12 sec
partial nordic iso 4x24 sec
wide pull-ups 3x4
hip flexor stretch 4x30 sec
front raise 1x8
dips 1x20

Normal day, not too bad. Still working on the glute, knee and hip flexor, but they are continuing to improve. Lost some time due to having to take a shit after starting squats. I was getting too hot. Its really easy to overheat if you have to poo a lot. I think the poo blocks the heat release from my butt. Very noticible when doing isometrics. Fasting went really well yesterday. Excited for squats tomorrow.

>>76513951
Normal, I eat about 70-80g of protein a day and take 15g/day of creatine (also 15g of glycine, 8g of taurine). I have tried high protein for awhile, did not make any difference. I went back to high carb. Maybe slightly better recovery, but not compared to doing some low impact zone 2 cardio post workout. The cardio is a night and day difference. I am normally around 70/120/400 something like that according to macrofactor averages for the past few months.

Just deloaded. Starting another cycle of 5/3/1 BBB for my leader.

>>76519110
Hold I’m doing 531 BBB. Are you saying doing 42.5% of my 1RM 5x10 is a waste of time?? Wtf I thought Wendler was well respected.

>>76520486
a 10RM is around 75% depending on the lift and your conditioning, since it's 5x10 you obviously can't go to fail on the first set, so lets say 60-70% starting at a generous and easy 60%. that means a relative intensity of 0.60/0.75=0.80 at the start of the cycle, and ending at 0.70/0.75=~0.93 at the end of the cycle, in reality harder towards the latter sets. rest times obviously matter too.

42.5%x10 with 1 minute rests or wtf he prescribes for the purposes of strength and hypertrophy is an absolute meme, you're at a relative intensity of 56%

personally I do all of my programming these days by vibe, if you like BBB and you are getting stronger then go for it and disregard all of the nerd shit above

>>76513175 (OP)
If I bench with shoulder width grip 200 lb for 5, how much would I bench with wide grip for max weight? No, I'm not gonna actually do that, just curious

>>76520473
What do you think of BBB? I thought it was a waste of time, pointless volume. Sure, maybe the load wasn't high enough but I stuck with the prescribed 50%-60%. I plan on doing something similar to 5/3/1 but with back off sets instead.
Thoughts on 5/3/1 in general?

>>76520804
5/3/1 – 78: Built for boomers with 1 plate on the bar.

>>76520793
I'm pretty sure our token femoid benches more than that.

how do I develop explosive strength?
my jerk is utter shit

>>76516046
yeah just eat clen and tren really hard

How do they get these numbers without programming? Is programming a meme?

How do they get these numbers without programming? Is programming a meme?

how do they ask these dumb ass questions? is being a dumbass a meme?

Oh wow yes, two lots of Norman khan quickly released into the toilet, thought it was maybe just a fart to start

>>76520996
I'm pretty sure she ways around 250 pounds and thus is irrelevant

>>76521364
What is he doing in that pic?

>>76522520
what, you're going to say lifting is programming regardless of what you do?

>>76521385
>>76522595
Your lifting routine does not need a brand, champ.

>>76513175 (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

>>76522717
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

>>76522718
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

>>76522717
>>76522718
>>76522721
How utterly D O M I N A N T of SENPAI FIGGY desu (this board is dead how do we get Gen A to be less unlifting WEENIES than the lil zoomeritos?)

Hey Figgy, pull up a chair.

>>76519628
Pretty much yeah. Listen to your doctor or whatever but understand that this was probably going to happen at some point anyway.

>>76520804
>What do you think of BBB?
Basically a higher volume version of Texas Method.
>Thoughts on 5/3/1 in general?
It works.

>>76522829
>how do we get Gen A
Oh no you don't, we're getting you this time, FIGGY the PEDOFELON

>>76523058
They're so tasteless. At least it'll have good reason to underpay the goy.
>>76523213
>reporting pesos to pedos

>destroyed my hands yesterday trying to do muscle ups on the pull up bars in a local park
>still planning on going to the gym today
fuck me
What's a good ab exercise that doesn't rape your lower back? I hate working out abs. Ab machine is shit, weighted sit ups are okay but they fuck up my back

Yes more Norman khan coming out it appears

I hope this load doesn’t smear all over my buttcheeks last time which required a whole roll of toilet paper and a shower to clean up

>>76523361
>attempts muscle ups
>breaks hands
>attempts situps
>breaks back
Praying for you to man the fuck one day.

>>76523306
He's trying to hook figgy up with a job.

how do you guys deal with back issues?

>>76523626
1. Stop relying on a belt
2. Dedicated abs day once a week, unweighted
3. Walk a lot
Obviously all with proper posture and form. And stop ego lifting.

>went to the gym and did a shitload of weighted sit ups
>by the end of it my abs were on fire and I could barely do one regular sit up
>get home 15 minutes later
>don't feel anything in my abs, it's like I didn't work out today
so does that mean the work out was shit?

>>76524251
>weighted sit ups

>>76524259
yeah with one of these benches

couldn't find a picture with weight?

>>76524251
Why would you do weighted situps? Do unweighted situps.

5x5 85% weighted situps

I do 3x10 full rom dead stop tempo situps for a warmup

How many face sits can Laura do?

>>76523626
1. Use a belt, even for warm-ups and loading the bar.
2. Never train abs.
3. Keep cardio to a minimum aside from HIIT.

>>76524864
There's an urban legend that if you fail your bench max, Laura appears and sits on your face while the loaded barbell crushes you. The last sensations you experience are the sweaty, muscular legging-clad glutes & hams draped over your face and pungent odors of MILF pheromones and protein farts.

>>76524966
im as hard as figgy at a jewish daycare

>>76524966
>hehe post le ass!!!
https://www.reddit.com/r/fitnesscirclejerk/

>>76524439
Your mother is not often pictured with exercise equipment, no

>>76524439
>>76525457
BODIED

>>76525457
yea that's normal

>>76513175 (OP)
bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.

nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".

bench. press. is. king.

>>76525900
>This copypasta

>>76525911
i manually type it out each time

12.5 hours until I lift!

>>76514302
NTA but that's literally lean gains... Plenty of people build good zeeks on programs like that. You actually have to train to failure tho, not leave 6 reps in the tank

>doesn't post body
DYEL general is fricken back!

>>76525900
t. shit bench press, squat, deadlift, standing press, clean and jerk, snatch, push press, bicep curl, 40y dash time, vertical leap, broad jump, posture, Wonderlic score, mental health, physique, IQ, card tricks, slapshot, ethnicity, fashion sense, lead hook, hygiene, opinion of self, job (jk you don't have a job GSUTIPOAWMBAL [Guffawed So Uproariously That I Passed Out And Was Molestered By A Latina]), value to society, education, future, existence.

>>76525900
I haven't done bench press in months because unless I go to the gym at 3 am they're always taken

Ez bar curl hurts my wrists. Am I doing it wrong? I thought it was supposed to be easier. I do have a history of TFCC injuries.

>>76526922
>my little bitch begging master to lay a nice, fat, sorely needed shit in his mouth

so much obsession. i don't blame my little bitch for constantly fantasizing about his superior, especially when you bear in mind that he's a middle aged, turbo manlet retard from bumfuckville who has doughy bitch tits and severe erectile dysfunction, but it's still totally embarrassing. pic related btw: it's why he shits his pants every time he thinks of bench press.

>>76523630
>1. Stop relying on a belt
my back starts bitching if i dont, even at the last warm up set. hell, even loading up the 45lbs plates
2. Dedicated abs day once a week, unweighted
rippetoe says it isn't necessary, compounds lifts do that already. no stretching also
3. Walk a lot
how does this help the back?

>captcha: JNGGA

bait even blobby can't help but nibble on
>inb4 he doesn't resist food

>>76527874
>rippetoe says
There's your problem. Rip is the training wheels, once you've finished SS you should be knowledgeable enough to form your own opinions.

>>76527874
Tfw I do the literal opposite of rippeoe kek

You should just do what Grav does.
Elite lifts
Elite fizeek

>>76528175
what does grav do

>>76528175
>>76528191
p sure hes still running sheiko (squat+dead) + knuckols (bench)

>>76513175 (OP)
Squats have recently started make my lower back stiff for weeks. Is it over for me?

>>76521364
Is that Lexx Little? That fucker aged two decades in the last two years.

>>76528396
Depends on what your squat is.
Post body and lifts.

>>76528431
I mog u tho lil gay nerd

>>76528586
sure thing tootz >>76528396

>>76528396
You might be sharting up your squat. Record from the side to see

>>76528645
>might

>>76528107
>Rippetoe
>Training wheels
Incorrect.

Ripplesquart is the clown car honking its horn down the street, summoning the unsuspecting to gain an unspecified amount of weight in a hyperbolically short period of time, singing a siren song, a militaristic anthem, a reveille of massive gains just in time for football season so that your father will stop beating you with his belt while your sisters chant "Fumblerooski".

Like a fish, the Rippleman has stumbled upon a nugget of wisdom from the ages: Get in bed with the military and sell hyperbole to suckers for thousands of dollars.

The one novel work of science he has done is a static analysis of the parallel position of a low-bar squart w.r.t the hamstrings and quadriceps.

>>76528396
>This exercise activates REGION
>REGION is stiff
>

2025 POWERLIFTING PROGRAM TIER LIST

>S Tier 90–100
5th Set 95 — Built by lifters who hate weakness
RTS Emerging 94 — Custom adaptation or stay mediocre
Nuckols 28 92 — Free flexible flawless
TSA Intermediate 2 91 — Structured domination
DTO 90 — Volume that builds totals not excuses
RTS Templates 90 — Run it clean or stall forever

>A Tier 85–89
TSA Premium 89 — No fluff just strength
RTS Intermediate 88 — Thoughtful and effective
Candito 6 Week 88 — Peaking that works
Max Aita 87 — High frequency high payoff
Conjugate real 87 — Chains GHR god mode
LiftVault Hybrid 86 — Pirate coded productive
The Bridge 85 — BBM’s one non coward template
Sheiko 85 — Brutal volume still relevant
MyStrengthBook 85 — Templates that don’t suck

>B Tier 80–84
Nuckols A2S 84 — Conservative but works
GZCL 83 — Good if you avoid Reddit
SpotoShot 83 — Bench PR machine
BBM any 83 — Works if you’re allergic to intensity
Skynet AI 82 — Better than your coach
PLTW 82 — From back when Reddit trained
Calgary 82 — Polished not special
Madcow 80 — Use it then outgrow it

>C Tier under 80
Looks useful until your total flatlines
Texas 4D 75 — Weekly volume bottleneck
Cube 75 — Confused priorities
PH3 73 — Jack of none
WS4SB 72 — Good for high school forever
Darkhorse 72 — LARPing with intensity
Hepburn 70 — Ghost volume with no end
Kizen 68 — Polished UI no heart
nSuns 65 — Spreadsheet diarrhea
Starting Strength 65 — Milk lifting
Smolov Jr 60 — Joint destruction simulator
Bulgarian 58 — Max out until you snap
Texas Method Classic 50 — Fake progress followed by collapse
531 48 — Peak boomer cope minimal work minimal reward
BBM Powerbuilding 45 — Fear based fluff in powerlifting drag

If your favorite’s missing it belongs in the recycle bin
Reply if you’re mad

the post so good it had to be posted AGAIN! this time with a trip!

forgot my yous
sowwy
new here
>>76522717
>>76522718
>>76522721

>>76528736
based

Any technique cues to avoid popping my hips forward on front squat? It is hard for me to sit back without doing it first. I don't have this problem on a regular squat.

>>76528860
-get rid of the belt
-get rid of the box (prevents you from performing the front squat)
-get in the front rack position

figgy a gay bitch

>>76528868
this

figgy rn

thinkin bout Laura again today, bros... I wonder what she's going

>>76528961
she's going to eat 12 pizza bites and push me down the stairs and force me to do press ups while she sits on me and spits in my mouth

>>76528736
post body
>y-you have to post body first!
done.
I mog u, lil gay nerd

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

Yesterday:
squat 2x3 2x1 2x2 345 1x2 375
dips 1x20
lat raise 1x8

Today:
snatch 5x3 bar
squat 2x8 275
sumo 2x5 135
dips 1x20

Was busy had two pretty shitty days in a row. Squats were okay though both days, a little slow. Going to go back to 2x a week squatting for now and have a day of SSB. Afternoon training was bad yesterday, but normal today. Creatine is kicking in and I had some good sprints and hit two handstands outside. Can't complain too much. I feel fine because I have not been training as much, but also I have not been training as much so that sucks.

>>76529290
>pizza bites

How do I do GPP?

>>76529725
Actually Dark Bobbu prefers calzones now... he considers them the "dark" version of pizza bites (he still eats them in a single bite, inevitably burning his mouth and causing him to become more vengeful)

>>76528696
I can't tell if this is 1k or a literal schizo

>>76528961
> I wonder what she's going
>what she's going

>>76529772
Step 1, tie your shoes

>>76529861
you are all very unhelpful people

>>76529775
KILLS THE PEOPLE HE ONCE SAVED

>>76529875
I gave you help, sorry. Maybe try a diet?
>>>/fat/

>>76529875
all the helpful people moved to another site

>>76529898
Which one? I would love to have actual discussions about powerlifting. Even outlaws is dead.

>>76529898
What is this site? Can you help me?

>>76529901
>>76529902
Invite only.

>>76529906
That is okay you can invite me

>>76529902
>>76529901
first you'd have to prove you're real by posting lifts with a timestamp

>>76529854
you VILL eat ze bugs
you VILL live in ze pod
I VILL have sex vit Laura

>>76529910
Post SBD. Diarrhea Boy is the gate keeper.

>>76529898
>all the helpful people moved to another site
Apparently Figgy is only willing to discuss lifting with other members of his Talmudic study group, now...

>>76529932
Is 1900 combined gym lifts on different days good enough? I'd have to get new videos for time stamps.

>>76529861
I am barefoot now.

>>76529901
>I would love to have actual discussions about powerlifting.
lol

No one tell him

>>76529934
yeah posting his pasta is the only thing he does itt nowadays

>>76530150
>nowadays

When I do situps on the green thingy, on the ascent that part where my upper leg attaches to my hip pops. It doesn't make a sound. It doesn't hurt. It just feels weird and is consistent. This is going to fuck me when I'm older isn't it

>>76530462
It's fine

>>76530462
no one fucks you now

If you're too poor to pay for 9ball's premium fansly then you're too poor to discuss powerlifting with the big dogs

Sheiko advanced medium load is actually pretty insane with intensity. Fatigue really kicks in hard in week 4 and his box deadlifts are simply too tough, I had to skip them due to exhaustion. I replaced board press with paused bench press myself since I never had lockout problems on the bench (and I don't train equipped). Overall I think the intensity is definitely high enough since you're doing so much workouts each week and you're training either the deadlift or squat every day. I feel like the bench volume is the easiest to handle .. but it does do wonders for my bench despite the workouts feeling very doable.

If you're a complete NEET I recommend this program as you're 4 days / week in the gym and the sessions are usually between 2 to 3 hours. Maybe the saturday session is 1.5 - 2 hours.Since you're doing quite a bit of volume your heart rate will also be elevated and you shouldn't expect to be able to sleep 1-2 hours after the gym. This can be quite difficult to run with an ordinary 9-5 schedule and it'll require proper meal planning.

I also recommend to follow the rules that Sheiko listed in his book when doing the program and adjusting it here and there to your own needs. For example there is a lot of lockout work for the bench press and deadlift but if those aren't your weakpoints you might want to chance around the chains / bands exercises and the board press + block pull.

Overall I'm enjoying the program. I actually loaded 132.5kg and it flew off of it. That wasn't the case before I ran the program I remember struggling and grinding with poor form a 127.5kg paused bench 3 months ago. I think in these 3.5 weeks of doing this program I def gained at least around 2.5kg on all lifts. It makes me work at a frequency / volume that I've only done when initially I was doing bodybuilding style workouts. But that wasn't big 3 volume but accessory spam / chasing the pump. I think this program is extremely solid if you want to bodybuild and also get stronger.

>>76529772
You post a glutespread on cbt threads.
>>76528860
It's likely due to some muscles around the hip being tight, but not enough to hinder your deadlift and squat ability. I recommend stretching the hips beforehand, the front squat does place some tougher demands on the muscles in the pelvis area.

My personal favorites before front squatting are the following 2:

https://www.youtube.com/shorts/T-XDdSMLAWE

https://www.youtube.com/shorts/rpRmVNIE420 (mostly the second exercise that he shows at 30 seconds in)

They both should give you a rather deep and satisfying stretch and it'll make front squats a bit easier.

>>76528107
> once you've finished SS you should be knowledgeable enough to form your own opinions.

Knowledgeable about what? Eating more and upping intensity endlessly until you burn out or injure yourself?

>>76515076
The guy seems to be memeing. Idk anyone benching 160kg+ that is running anything remotely similar to this lmao. Yet he claims that this has gotten 50 people to 160kg+.

There seems to be a trend currently going where people advertise these really short workouts as a shortcut to strength. The same way abtrainers on these tellsell / television shows used to be sold to ''get abs quick'' in the 00's. There are no shortcuts, you'll have to put in the work, the reps and the volume. People just like to hear that they only need to go to the gym 40-60 minutes per day 3/4 times a week and that they'll become an elite lifter from that.

>>76515076
>Week 1 – 3 sets of 10 with 75% RM
am I reading this right?
I start at 3x10x75%?
Unfathomably based

>>76530835
160 bench is late beginner territory so you can get there doing whatever the fuck.

>>76531477
post 160kg bench

>>76530673
Go look at the peaking.
105%!

>>76513175 (OP)
Excreted Norman khan

>>76531483
Im a beginner

>>76530835
>Knowledgeable about what? Eating more and upping intensity endlessly until you burn out or injure yourself?
Please refrain from giving advice going forward. We will allow this post to stay up but keep things exploratory.

please throw ball
please
https://www.youtube.com/shorts/RFMZfthZbCI
plesa compete
tnx
ball, me, power, strong, ball, high, ball, me, power, milk, ball, strong, ball, me, ball, me, ball, you, twice, sack
bench press, lame, lie down, in shame, press, cool, i am not, fool, bench, for tool

>>76513175 (OP)
thoughts on squatting and benching twice a week, and deadlifting and ohping once a week, as a beginner?

Ed Coan solved powerlifting like 40 years ago, and people stopped doing the classic programs because of "science."

>>76532087
>as a beginner
DO THE PROGRAM
>B-B-B-B-B-BUT
DO THE PROGRAM

>>76532475
but the program is asking me to choose...

I'm so excited for the silk song announcement I will run 5k today

>>76532714
finally a good post
silksong next OP?

>>76532526
Garbage program. As a beginner, you shouldn't be choosing anything. You're retarded and don't know what you don't know. Pick a different one.

>>76532726
Upvoted.

>>76532730
so you don’t know..? can you post body? want to make sure it’s good advice and what I can expect to achieve

>>76532467
This is Isley on a VPN. Get his ass, Big Rick.

>>76532475
I'm not a beginner though, I consider myself advanced.

>>76532754
>can you post body?
>asking for body in a powershitting thread
do you know where you are?

it's okay lol bro. no need to respond. we knew you were dyel to begin with.

>>76532087
>>76532526
>>76532730
it's 28 programs by Nuckols, i was told it was a good program here

How to prevent pec injuries when bench pressing?
Any accessories to bulletproof them?
Should I warm up with bands or cables and shit beforehand?

>>76532953
Don’t bench flat

>>76532953
don't go above 50kg

>>76532911
>28 programs
Wow! Which one do I pick???

>>76533121
it's like choose your own adventure of lifting i think, but i need to know if it's ok squatting and benching twice a week, and deadlifting and ohping once a week, as a beginner

Just started an anchor cycle of 5/3/1 with Mountain Nazi Godkiller Snake supplements. Should I do 2 Turbo Joker sets after the main work or should I do 1 set of Serial Killer Madness sets? How many miles should I push the PROWLER(tm) on this cycle?

>>76533152
>5/3/1
isn't 531 just for people who do sports and want to do some minimal lifting, not for powershitters?

>>76533157
It's for athletes, anon.

>>76532839
oh okay then ill just assume youre a fat shit and i dont need to listen to you lol

>>76533162
>It's for athletes, anon.
yes, so not for powershitting

>>76533152
eat shit jimcel you fucking ironlyfe faggot

76533152
>Turbo Joker sets
>Serial Killer Madness sets

Bro you’re stuck in 5/3/1 Beginner Mode. Go buy the newest bible “5/3/1 Forever and Ever Ed. 3 (Apocalypse Print)” for only $39.99 + blood tithe.

Sample Day from the True Turbo Template:
>Minotaur Labyrinth AMRAP
Squat blindfolded, spin three times between reps, rack only once you’ve forgotten your own name.

>Gladiator Funeral Jokers
Strip the bar, reload it heavier, repeat until the chanting in the gym drowns out your heartbeat.

>Dragon NASCAR Intervals
531 burnout prowler sprints in circles. Bench a car tire when the ghostly pit crew waves the checkered flag.

>Turbo Wraith Carcass Pushes
Load every plate in the building. Push until collapse. Wake up. Push it back.

OMG my abs are so sore that I can't even use them to poop. Fml

>push
OHP
bench
incline bench
dips
triceps extension

pull
pullups
barbell row
landmine row
wide grip cable row
barbell curl
hammer curl
face pull

posterior chain
deadlift
rdl
sumo deadlift
single leg rdl
hyperextension

quad
squat
hack squat -barbell-
bulgarian split squat
side lunge

am i retarded or not

>>76533359
>push
stopped reading right there

>>76533364
im a sucker for knowledge. educate me. why

>>76533152
Is your Prowler® a one, two, or three seater?

>>76533152
thank god for jom wondler his 531 system keeps me hitting PRs in my 50s!
- Dave "Jet" Williams
Gran Torino '66

>>76533191
>tfw 8 months on 5/3/1
>Started benching 120
>Now bench 165
>that’s 45 lbs in 8 months, do the math brainlet (5.6 lbs/month at 85% TM, basically elite level gains)
>Ran the sacred Monk Fire Riddler Sets™ Protocol during my Leader Macro Cycle
>each failed rep I had to answer a riddle about suffering
>trained max capped at 85% so I never risked “ego lifting”
>prowler pushes EVERY session >barefoot
>on hot asphalt
>feet melted into the pavement, HOA sent letters, wife left, but my conditioning is peaking
>assistance work = thought about doing dips once
>didn’t even do them, just thought about it
>Wendler would be proud
>now I’m basically unstoppable, 165 >bench after almost a year
>most of you will never understand these levels of slow, steady 5/3/1 gains

If Grav does 531, I do 531.

>>76533191
Well the 3rd edition is pretty much obsolete after this one. The 4th Edition Forever And Ever has Joker Widowmaker Pyramids, barefoot prowler marathons, and a 27-week leader/anchor cycle where you grind at 83% of your training max.

…And of course, every 4 weeks you add 1.25 lbs to upper, 2.5 lbs to lower. Wendler’s eternal law.

>>76532467
>Coan
I think Conjugate and Sheiko programming both came very close to ''solving'' it. Those ways of training both give a huge amount of freedom for personalization though. You'll need to be able to identify weak links and choose correct supplementary exercises.

>>76532467
Equipped / singly ply hasn't been solved yet. It's also not popular at all. Usually 30-35yo's who retire from raw get the biggest totals / records there.

>>76534847
You're so fucking new it's disgusting

>>76534129
>Wendler’s eternal law.
It's called progress, faggot. Sorry Wendler cares about making some and you don't.

>>76534847
>quipped / singly ply hasn't been solved yet
Ofc if has. Equipmaxx to lift as much weight as possible. Soon multiply will branch into a completely new version of equipped lifting called infiniply—lifters will be weighting an uncountably large amount of nanofibers that strategically and simultaneously reduce your range of motion to micrometers while storing enough energy to recoil 3,000 kgs up so safely that even a child can do it. The limiting factor will be money and specially fitting the suit to each and every individual lifter—even minor changes in morphology from diet can affect whether the suit fits and strip off hundreds of kilos of your lift. Anyone interested in watching this sport?

chatgpt no em dash less reddit humor make it funny

>>76533347
Enjoy your prolapse.

>>76534674
Not really.

Morning Norman khan excretion in progress

>>76534674
Can you explain Sheiko? I understand Conjugate but Sheiko looks dumb.

Is there a worst feeling of completing your Norman khan cleanup with toilet paper only to feel another Norman khan and have to sit down and excrete another log only to have to redo the entire cleanup process?

Cause that just happened

>>76535775
High volume low weight.
3 weeks before the meet you give it 105% for a single.

>>76535783
>wake up
>try to norman khan
>fight or flight
>flight
>nothing happens
>get in shower
>shower
>now norman khan fight
Might as well get back in bed and start the day over.

I have the last two days to log, might post it, might not. Been pretty busy, but the last two am sessions were good. Zone 2 this whole week was pretty bad. Overall, not terrible. The creatine helped a lot. Big difference lifting going from 0->15/g a day (probably less if I actually ate a lot more protein). Need to buy some beta-alanine, but my apple watch is starting to fail so I have to start saving more for another HR tracker in the next 6-7 months.

bobby, come eat this bait you fat fuck

>>76536412
Dark Bobbu : No more Bobby, Anon.
Anon : What?
Dark Bobbu: I said, no more Bobby. Maybe you didn't hear about it, you've been away from /plg/ a long time. They didn't go up there and tell you. I weigh 300 lbs now, they don’t call me Bobby anymore. I go by Dark Bobbu now.
Anon : Relax, will ya? Ya flip right out, what's got into you? I'm breaking your balls a little bit, that's all. I'm only kidding with ya...
Dark Bobbu: Sometimes you don't sound like you're kidding, you know, there's a lotta posters around...
Anon : I'm only kidding with you, we're having a general, I just came home and I haven't seen you in a long time and I'm breaking your balls, and you're getting fucking fresh. I'm sorry, I didn't mean to offend you.
Dark Bobbu: I'm sorry too. It's okay. No problem.
Anon : Okay, salud.
Anon : [takes a drink] Now go home and get your fuckin' CPAP.
Dark Bobbu: Mother fuckin' mutt! You, you fucking piece of shit!
Anon : [taunting] Yeah, yeah, yeah, come on, come on, come on!
Dark Bobbu: Motherfucking... He bought his fucking button! That fake old tough guy! You bought your fucking button! You mother fuck... Fuck! Keep that motherfucker here, keep him here!
[refuses to elaborate, leaves]

I'm not kidding, I hope his daddy finishes the job

It needs to happen. It's the only way to make a man out of this boy who allegedly wants to be a father (let's be real - he's sterile)

HOW do I do a muscle up? This shit is impossible. I can do 10 regular pull ups, 12 dips, but I can't do one muscle up. I can't even get my chest above the bar.
I've tried doing jumping muscle ups as well on a shorter bar and I can do 3-4 of them in a row, but when I try to do reverses it's the transition between being above the bar to below that murders me. I can't hold my body in that state, my arms give up immediately and I drop to the floor.

>>76537647
what makes you think powerlifters can do muscle ups, let alone care about them?

>>76537648
there's no calisthenics or regular lifting general so I thought I might as well ask here

>>76537647
We Squat™, Deadlift® and Bench Press© in this general.
Maybe you should try the circus general!

Just started at a conjugate gym in a group setting after 10 years of strength training
I was skeptical in the past, but I'm surprised at how much fun I'm having and how novel the stimuli is
Expecting big gains

lmao
well meme'd friend

>>76534129
Whoa wtf another book??

@76527627
Hank will always come running frantically for a mote of SENPAI FIGGY attention but will never actually post lifts in order to get it. Even though FIGGY clearly has other things going on, Hank would rather mash F5 for three days than have the fire department break a hole in the doorway to his azn grandmother's basement wide enough for him to waddle through and go to the gym. SAD!

i'm sorry for calling you old rick
i deleted my jak folder
i'm a new man

>>76536495
Gets me everytime

>>76537674
I'll be here in 12 weeks when you realize that you're a clown, and you just joined the circus

Failing at the top of the squat is way comfier than failing at the bottom or midway:
>come up 3/4 way up
>get stuck
>can hold the position seemingly indefintely but cannot grind out the last few inches
>get bored, squat back down and rest the bar on the pins


>>76535790
There's a million high volume low weight routines, sheiko looks to me like it's super strict and autistic about doing squats 3x4 then 5x4 then on to bench press 3x7 2x5 4x2 then 7x2 3x3 squats again, and I don't understand where those very specific set and rep numbers come from.

>>76539576
how do you even fail that

>>76539644
I've only trained hams, glutes and core for a year.

Also doing back extensions and really curling up at the bottom and then extending at the top is great

>>76539711
that doesn't mean anything, quad's sticking point is still slightly above parallel

>>76513175 (OP)
pls no bully.
I do lifting to add power for my boxing routine (I've been skipping the gym lately due to a lack of confidence in myself but partly it's due to feeling anxious over the next logical step is to spar then fight no headgear as an amateur given that's the rules where I am in UK)
I've estimated that I have a novice wilks score, I know that's not the most accurate around but would it be sufficient if the best thing I can do rn is get my endurance up and cut to as low a weight class I can? Currently 18%bf at 149lbs lmao.

is running fuck up my joints

no, being obese is

>>76526259
I never understood this. Do people just stop an exercise when they can still physically move the weight?

>>76539731
I guess it was slightly above parallel but it felt like the lift is almost over because I always failed out of the hole.

I need to feed

>>76530673
>>76535775
>sheiko
https://youtu.be/6Ai-OjwOXDs?t=7985

>>76541483
Dark Bobbu was one of the people that fell for it.

>>76541483
>With Mike Israel
Kmfao

>>76513190
Sure if you do the big 5. The three majors need to be not on consecutive days. (Bench, dead, squat). The two minors (heavy row, overhead heavy press) need to be kept in a specific order. No rows before deadlift. No overhead before bench. I prefer a 2 day then day off then 3 day week.
I do a 10 rep, six rep, 4 reps (to failure on that third set of 4. Be it 2 or 10)
Usually a good start point is 65% of one rep max for 10, (only do ten) 75% for six (only do 6) 85% to failure. (The goal is a weight that only allows you 4.
I use this program when I am burned out from Westside programs or old hypertrophy programs. Its a nice step back and keeps you strong while putting some good weight. Arnold was a big proponent of the 10, 6, 4 on the big 5 worked into bodybuilding workouts.
It works for me quite well.

i've got flat feet, like, straight flat. my feet look like straight out of paleolithic era. i have perfected (almost, i guess, it's not bad tho) my squat and deadlift technique but they still cause me lower-mid back pain. specially squats, i feel a sharp pain in my left hip at the bottom position. can my fallen arches be the cause of this? i have never used orthotics since i don't feel pain when walking but i've been basically bedridden for 2 weeks now since my last squats and deadlift session. my back is so stiff it feels like a skateboard. is it worth consulting with a PT for this?

>>76542096
in the past i managed to push through the pain and get my DL to almost 4 plates (20lbs away if i remember) and a 3 plate squat, but had to quit because i couldn't be standing up for 5 minutes without my back asking me to look around for a chair to sit down

>be me
>go to commercial gym for some bench
>look small and weak because I train for strength/power and not bodybuilding
>all these roidtrannys on the bench next to mine with 2pl8s on just standing around
>load up 185 and start repping it
>they all look over super surprised because I look small
>rack it and look over
>lead roidtranny gives a nod
I have earned their respect.

>>76541483
>>76541999
Babushkas BTFO'D

Should I do
>upper: nuckols bench int 3x med

>lower: nuckols squat 2x, DL 1x
OR
>lower: sheiko

>>76543316
do upper sheiko and lower nuckols - confuse the body

>>76543316
Do conjewgate

>>76543447
I did and it didn’t work for me (I am not equipped or enhanced)

>>76543590
>I am not equipped or enhanced
sorry about your dick, bro

>>76513951
It depends if your kidneys are being suppressed or actually have damage. I had to take some gnarly antiparasitics for a few weeks which pushed my eGFR to about 55 with my creatinine around 1.54. Once I stopped my kidney function seemed to return to normal, biomarkers back in range.

>>76543590
Then start w/ Nuckols for lower then go to Sheiko when you stall.

>>76532087
>>beginner
Once a week. Big 5. Start with the major 3 in a mon, wed, Fri split. Deadlift, bench, squat. Sets of 10, 6, 4. Work on form. After a couple weeks add in overhead cheating press, heavy bent or chest support rows. Same set rep formula. Do this for 5 or 6 weeks then take a week off. Repeat. When your weights stop moving up significantly move on to what fits your goals. Either hypertrophy, Olympic lifting or a powerlifting program (like West side)
The absolute best way to build up a base of strength and muscle has always been the big 5. Reg park, Arnold, and an endless list of highly successful bodybuilders, powerlifters, athletes have all done this same thing. Its not flashy. Its not new. Its not popular. Its not fun. But it works. For everyone.

>>76532087
nigga just press, bench and squat on the same days then do ??? on your deadlift day(s) there are zero reasons to limit your lmao0.5pl8 press to once a week
>day A
OHP
squat
nerfed binch
>day B
bench
skwat
nerfed OHP

>>76544371
>>let me tell you haw to minimize gains while maximizing work load and injury.
Post 4 and 5 plate big 5 lifts video. Or keep your beginner advice to yourself.

>>76544411
gm saar

>>76542034
How about assistance work?

>>76544421
a good morning is not a big 5 lift

>big 5
snatch
clean and jerk
s
b
d

>no upper back components, i.e a weighted pull-up AND barbell row
these are the people telling you 6+6 total sets spread across a week of bench and press is injurious

You guys are pussies.

New?

>>76543613
Your mom doesn't seem to mind.

>>76544943
nigga gonna be sittin on a donut after his asshole done got torn in half kek gottem

twiggy whens the next meet (and how close are you to lmao4pl8)

Huge load of Norman khan slowly coming out

Pull-ups are trash for powerlifting. Chin-ups are not bad though. Rows of any kind are better in my opinion.

>>76545147
latlet lol

>>76544433
You could call this kind of a deload program. Volume of sets, volume by reps and volume by weight volume by workout starts to climb up there during Conjugate and hypertrophy cycles throughout the year. This for my use is when I'm mentally and physically kind of burned out and sometimes work picks up at the same time.
As I go back into the powerlifting phase I try to keep the exercises down in number as I start. But I inevitably things get added in as I identify weaknesses in lifts and then...well you know. Long ass workouts again.
Same with this one. Rear delt band for a couple sets gets added into heavy presses. Some flies after a few weeks get added in after bench to burn out the chest. Reverse hyper will get chucked in after squats to address the back and decompress. Then triceps, ect. You know. Workouts always grow as you recognize the need.
Lifting for me is cycles. Workouts grow and evolve with specific need. Then as progress stalls its time to shift focus Then return and see the improvements.

Post a lift pussies

a lift

>>76545505
oinked his ass

>>76545505
nigga gonna be sittin on a donut after his asshole done got torn in half kek gottem

brehs i started including cardio after my high intensity days and now i don't have the energy to lift high intensity more than 2 days a week (i used to be able to lift high intensity 3 days a week + 2 heavy volume days). now i do 2 high intensity days with cardio, 1 heavy volume day and bitch out of the other two days with no energy. is this the price of hybridization?

Is 5x5 shit for powerlifting? Heard Alex leonidas and Jason blaha say its for body bodybuilding

>>76545567
that's a lot of words to say you're obese and unathletic

>>76545519
Lost. Again. I think this general is getting a little too abstract for me. Think I'll be moving to r/powerlifting going forward.
Thanks for everything, /plg/.

>>76545672
Nou

Oh wow guys, more Norman khan in splattering out in the toilet now

Messier than the first one today, albeit still that very dark colour to it

what's up

not figgys dick

>>76545673
see you tomorrow

>>76532087
>28 nuckols
Doesn't that use %1RM? You don't know that shit. Does it have you increasing the weight week to week?

I can only speak for ohp and bench since I'm a DYEL BONER but once/twice a week seems fine

>>76519110
what an interesting list, RTS is at the top, and BBM which is essentially RTS programming for the masses in template form is bad? No critical thinking skills found but it is 4chan after all

>>76541483
matt wenning is such an arrogant retard, cant talk for 5 seconds without jackin himself off

>>76546378
Arnold had what wenning called powerbuilding in his encyclopedia program before wenning was alive

>>76546367
BBM is more jewish than Israel.

tell us more jiggy the chinktoon pedo

>>76545147
hello rip

>>76546635
FIGGY is not a pedo, FIGGY is not a JIGGY, and FIGGY is not a chinktoon shitweeb moephagit but a patrician enjoyer of classing and highly AMERICANIZED nipt00ns DESU

You are a fat bitch, though.

>>76546622
You would know, hebe.

>reply if mad
>replies
bbm is gay lol

>>76544943
kek

>>76542096
Post vid but I have flat feet and 0 problems

>>76546700
that word doesnt mean what you think it means

>>76547115
Same.

quick, make a new /plg/ - silksong edition

>>76547386
Newd