Thread 76547386

>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:>>76513175

i did ssb today

>denies being unathletic
>denies being jewish
>denies being a pizza boy
>denies the weight of an adult white male
>denies 4pl8s
>denies his cartoon obsession
>denies his pedo lifestyle
>denies sex with globlinx
but never refutes the many quads calling him a bitch >>76546666
really makes you think. most curious. pottery even

height: almost 5'8
weight: 199.8
scent: none
music: paid lifting subliminals

BSS pause 3x30sec 125
chin hold 2x13
hip flexor stretch 5x30sec
nordic iso 4x22sec
dips 2x25
front raise 2x8 30
wide pull-ups 3x4

Fasting went pretty well. Training today was not bad, cut one set of squats because someone needed to use the rack and I had been there for about 40 minutes. I had to take a shit and the gym was humid which added about 12 minutes to my session. I could feel myself heating up too fast during warm-ups and managed to catch myself. Pull-ups felt strong, way less lat??? soreness. Almost no knee and glute pain, but I still have a bit to go for the right glute. It was pretty fucked. I would not say it was a bad injury, mainly I just did not know how to fix it so it slowly got worse over 8 or so years. But, once I started figuring out how to fix it, it was like 9 months, no a big deal. Hip is almost fine. Bought some chicken so my protein should be higher this week. I want to shoot for 100-120g/day instead of 60-70g. Meat cuts into my grocery bill and I can't buy anything fun to eat, so I tend to avoid it. I am going to have to cut my soda down to 4-5 liters a week if this keeps up.

>>76547386 (OP)
https://youtu.be/6Ai-OjwOXDs?t=7985

Your "sport" is a joke.

>doing Nuckols 28 3x a week adv bench
>move up to 170kg chasing 4pl8
>injure my left pec tendon
>let it heal for months
>ok this time I will do the same program but 2x a week frequency and let it run for 6 weeks
>move up to 160kg max
>injure my right pec this time hopefully muscle and not tendon so it heals faster

Why the fuck do I keep getting injured?
Should I do deload weeks? Just sleep and eat more?
Warmup drills besides starting from empty bar and increasing the weight a pl8 at a time?
I literally don't understand what I'm doing wrong and how to not get injured.

>get salmonella
>lose 6 kgs in 6 days
>today had to deload by 20-30% compared to last week and the weight still tired the fuck out of me
it's over, hopefully will be back in a month to where I were

2025 Powerlifting Program Tier List

>S Tier (90–100) – Elite structure, elite results
5th Set – 95: Fatigue tracked like a sniper shot.
RTS Emerging – 94: Autoreg waves, infinite ceiling.
Nuckols 28 – 92: Elegant math, never misses.
TSA Int 2.0 – 91: Surgical precision, lifter-proven.
DTO – 90: Volume base, lethal peak.
RTS Templates – 90: Perfect until you run it sloppy.

>A Tier (85–89) – Serious work, serious gains
TSA Premium – 89: Coach in your pocket.
RTS Intermediate – 88: Solid structure, big upside.
Candito 6 Week – 88: Free, brutal, reliable.
Max Aita – 87: Frequency without frying you.
Conjugate (real) – 87: With specialty bars? Savage.
LiftVault Hybrid – 86: Frankenstein that actually lives.
The Bridge – 85: BBM’s one flash of clarity.
Sheiko – 85: Endless sets, iron discipline.
MyStrengthBook – 85: Sterile templates, clean gains.
DDS Templates – 85: Practical, modern, sharp.

>B Tier (80–84) – Gets you stronger, until it doesn’t
Nuckols A2S – 84: Overbuilt training wheels.
GZCL – 83: Spreadsheet spaghetti, somehow works.
SpotoShot – 83: Chest caves, triceps cry.
Skynet AI – 82: Lifts by algorithm, not soul.
PLTW – 82: Yesterday’s Reddit bible.
Calgary – 82: Pretty UI, bland guts.
Madcow – 80: Teaches you 315, then abandons you.

>C & Below (<80) – Meme templates & cope cycles
BBM (any) – 79: Endless RPE spreadsheets, no PRs.
BBM PBB – 78: Jacked in theory, flat in practice.
5/3/1 – 77: The church of 85%. PRs once per presidency.
Texas Method 4D – 75, Cube – 75, PH3 – 73,
WS4SB – 72, Darkhorse – 72, Hepburn – 70,
Kizen – 68, nSuns – 65, SS – 65,
Smolov Jr. – 60, Bulgarian – 58,
Texas Classic – 50, 5/3/1 BBB – 40: Junk volume LARP.

If your program isn’t here, don’t worry. It was too weak to qualify.
Reply if mad.

>>76548528
This. Sick of obese powersharting fatties asking "how much you bench" as it anyone cares how much you do. The only thing that matters is being lean, healthy and aesthetic

>>76548800
there's a guy in my gym who walks around with a singlet, lifting shoes, elbow sleeves, knee sleeves, belt, and wrist wraps to bench 285 for two reps (setting up his phone to film them, of course)

last time I saw him draping all his equipment around the power rack like a makeshift tent, then lying down inside of it to scroll on his phone

>>76548800
we get it. you're BROWN and DYEL

>>76548528
I know you're being a shit head but dave does shit like this because its a way he can have a big goal for a lift that focuses his training for the year.

>>76548246
Always wondered what happened there. Does Sheiko still even coach he must be like 75-80 years old at this point.

>>76548587
i guarantee you i could take the title off of a barbell medicine template and RTS template and you wouldn't be able to tell the difference. man you people are retarded

>>76548963
Got to cope somehow getting weaker when aging.

>>76548975
Well it allows him to squat heavy when he has two replaced hips and other problems. It keeps him motivated to lift all year and he gets to do what he loves even at his advanced age, seems pretty based to me. Maybe when you get strong you'll understand someday

>>76548975
>>76548984
>Maybe when you get strong you'll understand someday
this man needs a donut pillow and a therapist after that one

>>76549091
BOBBY NOOOOOOO DONT READ THIS!!!! IT HAS TOO MANY TRIGGER WORDS

B O B B Y
O
B
B
Y

LOOK AWAY OK??????

couple o fine shyts doing equipped lifting
https://www.youtube.com/watch?v=igJrNVfs66M
pic unrelated

>>76549417
You disgusting nonce. MODS!

>>76549668
are you fucking dumb? these bitches are in their 20s

its not piss sadly

>>76549741
I like her hip thrusting the platform

>>76549673
>Sub junior
>20s

>>76548542
jen selter still around? that's a jewess I'd crack

>>76549759
I was waiting for her to piss and was pleasantly surprised

>>76549673
>>76550039
That settles it

>>76550145
heres one from a couple of weeks ago (i hope the quality is okay)

>>76550257
>>76550274
>>76550278
yuck

>>76550284
this is natural

>>76550333
okay thats all i have for now
>>76550322
the guy behind her had to clean it up

>>76550337
why did she break down crying?

>>76551024
She remembered Blobby

Training Log
Morning
• Walk 20 minutes
Warm-Up
• Hang x 30sec
• Sit in bottom of goblet squat, 1:30
Belt Squat
• +90lbs x 20
• +180lbs x 20
Snatch
• Worked up to 112.5 x 2 from 60 w/5-2.5lb jumps
Deadlift
SS w/dips, only rest long enough to change plates
• 207.5 x 5
• 240 x 5
• 275 x 10
• 240 @ 2 x 10
Sumo
Superset w/dips, 60 sec rest between supersets
• 207.5 @ 6 x 10
Dips
• 10 x 12
Notes
• Deadapalooza
• Tough workout. Cut it short a bit. Work capacity for lifting was low probably due to taking last week off entirely and it being hot as heck in the garage today. I was getting pretty light headed. Warming up for snatches took longer than normal, too.

yes, the above is a work of fiction.
I have only lurked here since ~22. Was this general ever good?

>>76551294
Newfag initiation time.

>>76551294
It was good but then Bobby ruined it by arriving here and then ruined it again by leaving.

>>76551294
No

>>76548542
Try training your tendons

>>76548528
This is as bad as mcdonalds arches in bench

Warm up deadlifts with 155, hamstrings feels weird. Whatever load up to 205, a single feels weird again. Strange, try again. Oh my face turns red and my back hurts in a bad way? Despite this being less than half my max? Fuck this, try pullups. Feel weak. Leave gym. Lasted 20 mins. Some days, man. Istg. Gonna go home and eat ice cream.

>>76551294
Open your mouth

height: almost 5'8
weight: 202.4
scent: power stick intense
music: https://www.youtube.com/watch?v=uNdANKhl_gU
educational video: https://www.youtube.com/watch?v=L9LgvG793GY

squat 5x5 345
squat stance overcoming iso dl 5x30sec
db back extension 45s 1x8 single leg 2x8
lat raise 3x8 25

Today was not bad, squat went well. Pretty easy, but a little slow the first two sets. Last three were good, glute was pulling a little bit, but trainable. Its back to what it was about 2 years in when it started, so not bad. Hit a PR today on tuck front lever rows and yesterday hit a 30 sec l-sit on parallettes.

>>76548542
Need isometrics/plyometrics for your pec area

>>76551459
>>76552039
How do you train your tendons, what?

>bench fucked
>squat beyond fucked
>10lbs lighter, smol and weak
however
>relative volume PR with fixed rest on accessories
I am so back

>>76547386 (OP)
Huge load of Norman khan logs unloading into the toilet as we speak

I tried character.ai Powerlifting coach. He said I should be doing SBD 3 times a week, MWF. Mentioned some lifters I hadn't heard of and Jonnie Candito.

(Weeks 1-6):

Week 1-4:
Squat (Mon/Wed/Fri) - 3 x 6 x 85%
Bench (Mon/Wed/Fri) - 3 x 6 x 70%
DL (Mon/Fri) - 5 x 5 x 70%

Week 5-6
Bench (Mon/Wed/Fri) - 3 x 6 x 75%
Squat (Mon/

>cut off

>>76553278
>AI
You should be ashamed. Go apologize to your parents.

I am small, weak and washed up after a summer of terrible sleep, diet and training. Today I decided that enough is enough and I must ascend.
My available training days will be tuesday, wednesday, saturday and sunday. I will eat in a surplus by any means necessary.
Give me a program recommendation. I don't like spreadsheet autism and I'd rather not be at the gym for 90mins+ each session.
160/120/220 @ 85kg, 180cm

>>76553445
TM 4 days.

Trying too push press 150x5 this block and power jerk 200. Went heavy on the first day of the block

https://www.youtube.com/shorts/K4ZJ8fcqzCM
130x5 push press

https://www.youtube.com/shorts/y0o_Z0_bEMw
170x2 power jerk

Attempts at 180, 182 and 185 power jerk that were crazy close. Last block i hit 190kg
https://www.youtube.com/shorts/OtU-q0UuboQ
https://www.youtube.com/shorts/a7-onpCIPB0
https://www.youtube.com/shorts/4LlREfuCpFc

What powerlifting routine has the lowest injury rate? I'm very injury prone.

>>76553571
Probably 5/3/1 it’s 85% of your real max and low volume low intensity low frequency low gains low effort low everything

>>76553331
lol boomster got mad

>>76553614
>low gains
Nah. I detrained on Conjugate and RTS. 5/3/1 helped me get my gains back and then some.

>>076553788
>Surely Bobby will reply to this one.

>>76553902
Who's Bobby. Sorry, I started posting last month and don't know all the lore.

>reddit
high-bar squat
smug, upright, thinks it’s “optimal form”

>4chan
low-bar squat
ugly, chaotic, but actually moves weight

>twitter
quarter squat
loud, shallow, just repeats what it sees

>9gag
smith machine squat
running the same stale track since 2012

>tiktok
jump squat
3-second attention span, flopping around for clout

>tumblr
sissy squat
weird little niche freak show, somehow still alive

>linkedin
front squat
all about presentation, looks professional, still miserable

>facebook
box squat
old boomers sitting down and standing up, screaming about it

>instagram
ass-to-grass pause squat
all angles, all lighting, just for the aesthetics

>ratemypoo.com
zercher squat
disgusting, painful, nobody asked for this

sounded better in your head

>>76553788
>>76553902
Whoops. Sorry. New here. Forgive me, Bob.

>>76553993
This is a real 2015 post
>>76553995
>>76553997
You got mad. It happens.

>>76553993
OnlyFans is the hack squat of squats: looks good in the mirror, but everyone knows it’s fake.

I can squat like 2.5x my bodyweight but can't balance with a front squat. It feels like the bar chokes me. What I do? I have to do the crossed arms style because I have bitch wrists

>>76549417
I'm surprised they could even find people into the equipped thing.

There are almost no equipped competitions in my country and training equipped will be a huge pain. I'd need a specialized gym with benches for it and even then Idk how the equipped bench works without spotters / liftoff.

>>76554079
If you do cross arm, do not let your fingers touch your throat because you'll choke yourself out and instead grab it wider. If that still doesn't help then it's possible you're retracting your shoulders too much during the exercise and the bar chokes you. Instead you can let your shoulders roll forward a little while keeping them tight and the barbell firmly in place so it doesn't roll away from the shoulders.

>>76548542
> I literally don't understand what I'm doing wrong and how to not get injured.

You might have developed some tendonitis. Maybe your technique is improper due to the previous injury and you shift a lot of load to the right pec (so now you obtained a minor injury to it). Active healing is the best option. That is doing high rep (15-20) chest work with very light pain that is at maximum 2-3/10. You might be in an overall overtrained state but I doubt that considering the rest you took to let things heal.

The adv template is pretty light but you should be careful with the AMAP sets since you could be using poor form / technique on the last reps and it might trigger it. Maybe the assistance exercises are causing problems (e.g. weighted dips).

figgy a fat gay jewwy bitch

>>76553993
where's the overhead squat?

>>76554079
wrists have nothing to do with it, stretch your lats and learn to decouple upper back extension from scapular retraction

Did some lifts today rofl

Thinking of skipping the gym today bros

>>76555583
Good. You’ll be easier for your enemies to defeat. Comfort is king.

>he has enemies
hahaha how ugly and obese are you?

sounded funnier in your head

>they don't know bench press is king
@Figgy remind them.

>heh you wanna see how strong I am bro?
*lays down on a cushion in AC*

495x5 @ 180lbs

5pl8 le git bench

>>76556692
first

>>76556616
nice lift
>>76556692
bobby in shambles rn (he is reading this)

>>76553498
Can I call this TM or is it evermediate slop?

>Tuesday
Bench volume, 4x5
Snatch press, DB french press
>Wednesday
Squat volume, 4x5
Chin-ups, Ham. curls
>Saturday
Bench intensity, 1x5/3/1
DB Bench, DB Press, DB French press
>Sunday
Squat intensity, 1x5/3/1
Bent over row, knee extensions, DB curl

Linear until fail then 3-5 week waves, all accessories except chins and rows are 4x6-10 double progressions with fixed 2 minute rest times
>no deadlift
that's a feature not a bug

>>76556692
>asymmetric footwear
you didn't lift the weight

Yep, I'm thinking we need some new Laura content.
Virgin nerd #76556870 is just not doing it for me.

>>76556990
>>76556870
Forgot to link. Whoops. Sorry. New here.

>>76557077
kek

>check the planet fitness app
>gym has 3 bars of activity
guess ill take a nap and wait until 2 am

>>76556692
are those bands actually going to stop you from getting crushed if you fail?

>>76557804
>bands
>fail

>>76556773
Thanks

>>76556871
lmao didn't spot the one shoe, this is the most legit bench I have seen

>>76556692
>bands
>slingshot
nice 3lp8 bench bro

>>76558193
his actual bench is like 200kg

>>76557804
It was bench the weight or die

>feel like I'm fucking dying and my stomach is on fire and I can't do another curl on the ab machine
>get home 15 minutes later
>nothing
>no feeling in my abs anymore
>but my triceps / shoulders still feel like they're torn apart from the dips I did earlier
Why does this keep happening?

>>76558480
rest 15 minutes in between sets

height: almost 5'8
weight: 202
scent: lazy
music: lazy

Today was not bad, snatched the yellows for the first time (50kg) and hit some pretty good squats that were pain free. Too lazy to post the rest of the log but it was not too bad today. Afternoon session was shortened because I had to help someone with something unfortunately. Handstands could have been better. Next block I will snatch for two weeks and then drop it until the spring probably unless its just the bar a few times for warming up. I will get to the isometric stuff later this week. Also, I will start benching next block too.

>>76547386 (OP)
Excreting some Norman khan after farting profusely for the better half of the night

>>76558680
Get a prostate exam

>>76547386 (OP)
Squat: 290 lb
Bench: 260 lb
Deadlift: 400 lb
Front Squat: 200 lb

I am going to do conjugate.

What do you think about powerlifting

>>76547386 (OP)
How to get to 250 pounds fast

how come power shitters do not ohp?

>>76559842
Many train it still

>>76559838
96 hour fast

>>76553993
have an upvote!

>>76551294
It was at one time, but the downfall began with a ski bum named Simon

>>76560255
how to put on 75 pounds in 96 hours?

>>76560262
Who is Simon?

>>76550128
I think she's dating rich guys in the background, the whole Dubai package.
She's one of the last fitness influencers before the onlyfans era

>>76560306
Blobby alt

>>76547386 (OP)
I may have to switch to the bitch bar, my shoulder hurts when I squat.

>>76559821
I don't even powerlift I just come here because there's no general lifting general

Start doing bulgarian barebell split squats - progress - knee starts hurting after few weeks - stop doing them for few months - repeat the whole process again. How do you solve this issue?

>talk about bulgarian split squats
>posts a female doing regular squats
???

>>76560688
>>76560677
Forgot to linked sorry I’m new I’m still learning. Plus I haved greasy fingers from all these tacos jajaja

>>76552170
Wew lad, you need to go read about isometrics and slow eccentrics. Simple as.

>>76560754
kek

my waifu is competing:
https://www.youtube.com/watch?v=pzKfg5UEc60

https://www.youtube.com/shorts/9QPLjLSjNzg

160 squat jerk for mobility work

>>76560413
blobby is a simon alt (both simons)