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If you weigh under 100 kg: either commit to being above 100 kg (not twink) before next year, or get out of my thread and stay gone.
>>
> WWTT
Front Squat
Bench
More Bench
Back
Biceps
Triceps
>>
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>>52353069
>off day

Idk whats worse

not lifting

or only eating 2000 kcals because of no activity
>>
>>52353069
Did a 3k jog

inb4 get out
>>
I need serious help with my bench grip, ive been struggling with it for 6 months and havent been progressing because of it, even injured my shoulder (healed now)

i cant grip the bar with straight wrists and it too low in my hand it wants to roll out of my hand to the degree i get a pump in my forearms from benching to the point i cant bench

>inb4 collect rocks
meanwhile my squat went up to 230kg, deadlift went up to 270kg even ohp went up to 95kg from 70kg in the same timeframe. bench has been stuck because the grip fucks me up. For some reason on OHP i can grip fine
>inb4 jap grip
only works if i grip wide but i like a medium to close grip

pls respond, i need a tutorial or something im desperate
>>
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>>52353026
>be 100kg
no
>>52353492
you also lifted heavy weights and ate more food to make up for it right?
>>52353518
>it wants to roll out of my hand
you want it low in your hand, if its going to roll out then somehow your elbows aren't under your wrists. Are you touching too low on your chest?
>>
>>52353537
>you want it low in your hand, if its going to roll out then somehow your elbows aren't under your wrists.
its too low in my hand bro, basically on the edge of my palm almost
>Are you touching too low on your chest?
well yeah but only as a byproduct of the grip, if i manage to have straight wrists with a proper grip (which happens once a month) i touch higher
>>
>>52353562
That doesn't make any sense, if it was too high in your hand (towards fingers), you would be touching higher on your chest (towards neck). If it's rolling out (towards feet), then your forearm angle sucks because your bar path is wrong somehow.
>>
>>52353584
Maybe youre right, all I know is the touch point is effected by the grip not the way around. At least in my experience

I just need you to tell me how to grip the fuckin bar, like placement in the hand and elbow angle etc
>>
>>52353676

The following is a glossary of terms meant to help newfags understand the relevant lingo. It is not low quality or irrelevant copy/pasta:

LIST OF PLG APPROVED ACRONYMS/INITIALISMS (post, but don't spam, in every thread)

>GDE (Genetic Dead End)
Exercise low-responder. High injury rate, no sports background, weak willed.

>GAYS (Gay Aylien Skull)
Weak bone structure, mouth breather. Wastes time trying to be strong. Jewey faced and mad, but harmless.

>CUCC (Cuckold Uninjured Crying Canadian)
Identify as injured, without medical diagnosis. Trans-herniated. Purposely do self-destructive programs like PH3, Smolov, etc. They wanted an excuse to quit.

>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.

>CHODE (Communist Homo Of Dick Eating)
Angry, godless little postmodernists who secretly loathe strong, masculine men who won't fuck their boybutt. Some transition into ugly rat faced pedos, others defend said CHODES. Also known as PHAGs (Projecting Homo Ass Goblins)

>TCHAD (Tries Consistently Hard All Day)
The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.

>UFO (Under Fed Organism)
Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.

>ANON (Anonymous Nard Obtusely Nattering)
A noodlebuilt little wuss of a human. Hobbies include LARPing as someone who actually lifts and not posting body/lifts. Can be safely disregarded in all matters.

>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.
>>
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>>52353620
>touch point is affected by grip
If you take the empty bar and aren't a twink you should be able to touch it anywhere from your dick to your neck. Your problem, if the bar is rolling out towards your feet once you add weight, is that you're trying to touch too low towards your feet and your elbows aren't under the bar. That could be because you're trying to touch to low, or because you aren't tucking your elbows enough.

You can find plenty of guides on grip and bar path and whatnot but its hard to diagnose otherwise. Take a video next time?
>>
>>52353518
whtas your bench

ive improved my grip like this past month
- spread the thumb meat as wide as i can
- squeeze the everliving shit out of index finger
>>
What do you guys think of snatch grip dl
>>
>>52353818
great
I like it better than conventional.
>>
>>52353818
waste of time

focus on deficit and stiff legs
>>
>>52353518
Post a video. Do you use wrist wraps at all?
>>
>>52353956
>Do you use wrist wraps at all?
nope, helps but makes it more complicated

>video
doubt you could see my shit grip on a video
>>
>>52353969
You might have to man up with jap grip, I use that grip for all my bench grip widths. Have you tried using both Jap grip with wrist wraps?
>>
Reminder that you don't get your old man dad strength unless you impregnate a woman with children and raise them well
>>
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>>52354704
fuck
>>
>>52353969
>tell me what to do
>I don’t want to do that
>>
>>52354812
You get 3/4 dad strength
>>
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>eating really low carbs while cutting
>losing tons of reps on high-rep leg sets
>added a couple of servings of Arnold Palmer intraworkout
>mfw twenty reps compared to last session's ten
I'm so clever.
Thanks for coming to my Ted talk.
>>
>>52350528
Just fucking google it retard instead of taking the time to post.
>>
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>>52353026
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.
>>
But can I gain 20 kg before next year?
>>
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>>52354883
th-thanks
>>
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>>52354922
wrong.
>>
>>52354922
Haha sean/hank you are a fucking LEGEND
>>
>>52350704
Imagine looking at your dabbing idiot kid with this much disgust.
>>
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>>52355335
bobo get out of here

this isn't a biz thread
>>
>>52354940
yes. do daves diet
>>
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>>52355401
i go where i want.
>>
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>>52355426
pls no bobo
>>
>>52355443
>>
>>52353026
Im proud of myself friends, pulled a motherfucker of a workout after a motherfucker of a day at work/uni

What have YOU done today (training wise) that you're proud of?
>>
>>52355798
Woke up at 4am to lift for a consecutive streak of 19 years of not missing more than a week of training.
>>
>>52355798
berry nice

I managed to maintain my 2000 calorie restriction on an off day so that's pretty good
>>
>>52353026
I got robbed at the gym today, /plg/. Stole 80 bucks from my wallet. Never leaving my shit in a locker again.
>>
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Repostan
Doing Madcow 5x5
Week 10
The Press™
First failure (red) 2 reps
Carried over to next week
Get 5 reps
Today, second failure, 2 reps
Do I redo this week's The Press™ next week and hope to get 140x5 or is it time to reset?
Pls respond
>>
>>52356806
Did they break your lock?
>>
>>52355798
Busted out the olympic shoes for highbar squats yesterday, and I dont feel like death today. Doing OHP today since they're in my bag.
>>
>>52355892
Very impressive, what are your lifts?

>>52356582
Sticking to diet is hard, specially on a busy schedule. Nice going bro.

>>52357330
Why do you need olys for pressing??
>>
>>52356984
Its not a reset problem imo as it is a madcow has shit press volume problem.
You're literally doing a set of five every week.
What I this to counter this back when I ran madcow was:
1) ad a backoff set of 8 after the set of five
2) after progress doing 1, added a set of six, then the set of 8
3) after 2 stopped working added 5 sets of 5 after the pr set
4) after 3 stopped working added an extra day just for increased press freq
5) might as well do something better like 531 or 4dtm, so switched to 531
>>
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>>52356984
>Madcow 5x5

guess how i know you've got shit lifts without even looking at your cringe chart
>>
>>52357962
Might consider 531, thanks
>>52358754
As usual, post body.
>>
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>>52358787
>cringe chart posting faggot with shit lifts trying to deflect with the 'post body' meme

considering how much of a weak little bitch you are, i wouldn't try to pull rank on ANYBODY, little man. so no, you don't get to gaze upon your superior. now what, retard?
>>
>>52358815
But we don't get to see your credbility if you don't post your body or lifts?
>>
>>52357929
I dont. I actually prefer flats. It was more for fun, and a throwback to when I did olympic shit. Back and speed bench for the rest of the workout.
>>52358787
>responding to hank
>>
>>52358948
how can you tell that an anonymous poster is someone that nobody has proven even posts in these threads?
>>
>>52358942
you don't seem to get it, so let me spell it out for you, slugger: you're a shitter with awful lifts. you aren't worthy, retard. cope.
>>
>>52358972
But why do you insult me so much, please don't curse at me. If you are really a legit lifter, you shouldn't have doubts about posting your feats of strength.
>>
>>52358991
That /v/edditor won't do it. In between bouts of depression and HRT they find very little time to actually lift.
>>
>>52359021
>projecting your weird obsession with transsexuals

yikes. stop exposing yourself, creepy faggot.
>>
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>>52358815
You didn't go to the gym today either, did you, Hank?
>>52358972
>mfw
Here's your speck of attention from FIGGY senpai, now go to the gym.
>>
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>>52359032
>yikes
>exposure
Classic Hank post, next you'll say "Prove Hank exists."
>>
>>52359186
>>52359251
>he forgot to put on his trip

why is this fucking faggot so obsessed with someone he's never seen or met? is he ACTUALLY on the spectrum? i thought that was just a random insult someone hurled at this loser, but is it legit?
>>
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>>52359319
he does it all the time:

>show up
>sperg out about some guy named hank
>removes his trip
>continues to does the same
>thinks he pulled a fast one

pic related is who you're replying to. before you ask, it's not a joke. he'll probably double down on his usual "everything i don't like is hank" shit, so get ready.
>>
>>52359319
>>52359350
>Replying to yourself
Or does it not count for split personalities Hank and Sean?
>>
^ just like clock work. when you're an unemployed loser like that bitch, shit like this ends up being the high point of your week.
>>
>>52359394
>^
reddit
>>
na kompanii pobudka
>>
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>>52359350
>Be Hank
>Post the same two or three Hankposts every single time you get BTFO'ed
>Try to claim you aren't Hank immediately after Hankposting
This would be pathetic if it weren't so funny. Also
>continues to does
Hank got so frantic in his damage control he game himself a mild stroke
>>
>tripweenie shows up and starts to shit the place up

fucking incels i swear
>>
>the redneck retard is having another meltdown

lol yikes, is THIS what happens when you're a friendless incel on 4chan for too long?
>>
Alright, how of assistance are high bar good mornings for raw lifters?
>>
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>gym's kettlebells only go up to 30kg
>>
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> gym dumbbells only go to 90kg
>>
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>>52359787
>high bar good mornings
>>
>>52359952
Anon, no need to be rude, there are high and low bar styles of good mornings. Just ask a question since we have experienced lifters here.
>>
Friendly reminder to lift like a madman while bloating or you will just end up obese
>>
>working weight
>huge pumps, good rom control, wiggly last reps

>90% max
>full control can probably do a double or triple can do a slight pause at each critical part of tr lift. Feel muscles engaged and working

>100% max
>dont know how it moved. Felt like someone spotted you when its an empty gym. Body didnt processing 70% of the lift

Anyone get this feeling?
>>
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>>52359826
>Using, or having any desire to use, kettlebells
>>
What exercises are you doing next workout?
I'm doing deadlifts, press, front squats and chin ups
>>
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>gym scale only goes up to 200kg
>>
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>>52358815
low quality hank
>>
>>52353026
no, i will stay here and i will not be fat
>>
>>52356806
How? Forgot to lock the locker?
>>
>>52360102
They have thier uses if your gym has them, like weighing down bands, rigged belt squats, and weighted core. Wouldn't buy them for sure though.
>>
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>passed all my motorcycle tests again

aw shit here we go again
>>
Squuuuiii ioshshh plop .. PLOOOP sploshsplosh splash


Hmm is that all the Norman khan there is today?

Seems a little light

Squuuuuiiisshhhhhhh brrfpt tpg plooop SPLIY SPLAT PLOOOOOOP

oh there we go Norman khan had a friend, Norman khan, join it in the toilet

Squuuissshh sploosh PLOP! splooossh Plop!!

Squish drip drop!!

Ploop!!


Phew now this toilets getting crowded like a train full of pajeets in India
>>
>>52360607
>>52360668
Ha ha nice blog
>>
>>52357030
>>52360463
They busted open the locker. Needless to say, not leaving my shit in the locker room anymore.
>>
>>52360607
Are you planning on wrecking the other foot too?

>>52360668
What does it mean if I start doing a big poo and it's normal solid, but halfway through it becomes completely liquid?
>>
>>52360743
got some nice alpinestar boots and two piece leathers so ill be ok
>>
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>>52360668
hey pube head, what's it like being obsessed with a random indian guy who doesn't even know you exist? you little faggot ass retard lmfao.
>>
>>52360821
Thank you for doing your part to remove retarded shitposters from the gene pool
>>
Good morning my dear squat obsessed, internet friends.
How about we do something different today and think of a way of memeing the rest of /fit/ into deadlifting again?
>>
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>>52360607
Smashed that subscribe button, keep us posted. Where do you usually hoon?
t. honestly not the police
>>
>>52361762
We can't get Hank and Sean to even go to the gym, but my guess would be to start shilling that deadlifts will get you laid easier than squats. Basically women think its more alpha than squats, the same exercise Stacy does to plump her butt up for chad to go to town on.
>>
How's this basic TM template for an early intermediate? Which acceosries would you add, if any? Back work on upper or lower?

Monday
-Squats 5x5
-SLDL 5x5

Tuesday
-Bench press/OHP 5x5
-OHP/Bench press 3x8-10

Thursday
-Squats 1x5
-Deadlift 1x5/Power clean 5x3

Friday
-Bench press/OHP 1x5
-OHP/Bench press 5x5
>>
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>>52362541
Compounds look great. Only thing I would add is, as you mentioned, upper back work. i would add in some reverse grip and overhand grip rows. They could probably fit in on Monday & Thursday.


Do you care to add any glamour lifts? If you're early intermediate this is probably a good time to start adding some pretty boi lifts.
-biceps
-triceps
-shoulders
-chest
-glutes
-calves
-abs if you're really crazy


>>52361762
the rest of /fit/ doesn't deadlift?

>>52360823
this joke has been going on for literally years. I can't believe it hasn't died desu.
>>
Chin ups are such a great exercise.

>tfw i can do them for 6 reps and 6 sets as someone who's well into shw territory
>>
>>52363312
Chin ups are bad because I am fat
>>
>>52363373
>>52363312
I like pullups (used to do weighted fairly regularly) but my current gym only has bars that are attached to the cable station or power racks, and they are all the weird sets of handles that are too far apart for a wingspanlet like me rather than having just a simple bar
>>
Is it possible that I have finished my linear progression and need to move to an intermediate programme when my last session I squatted only 120kg 3x5?

I have a small frame and not naturally strong.
>>
>>52363416
I just use a squat rack and a barbell. The only downside is trying to get a solid grip since the bar rolls around. I don't think this is much of a problem unless you're as chunky as me though.
>>
>>52353026
>105kg
>still dyel
check m8 ye fucking manlets
>>
>>52363459
Yes. My last squat on SS was 275 3x5. If you're eating and sleeping enough, you're donezo
>>
>>52363505
Aight then. Texas Method it is then.
>>
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>>52360668
>norman hank
>>
>>52363505
Are you a fan of 4day TM for early intermediates
t. dank 420 total
>>
>>52363728
Yes
>>
>>52363133
>i would add in some reverse grip and overhand grip rows.
>Do you care to add any glamour lifts?

Yes and yes, that's what I was considering. While adding upper back on upper day is the go to option normally, I've seen that you could do your upper back work on squats&deadlifts days.

I wanted to get the basic outline sorted out first before adding the assistance/fluff and pump stuff.

My idea was to have two "harder" days (lower, upper back and lower isolations) and two "less hard" days (pressing and upper isolations).
>>
Thoughts on deadlifting 3 times a week and doing barely anything else? I don't do PL I just wanna get a big dl
>>
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>>52364189
I think you've got it all under control imo.

god speed anon
>>
>>52358815
post body
>>
>>52364192
you really don't need to squat in order to get a big DL, because while there is carryover you're still gonna have a better training economy just doing more deadlift and deadlift accessories

jumping into 3x a week deadlifts and not using variations is fucking retarded though

the number one predictor of injuries doing PL are quick and large increases in volume

increase volume gradually

rely partially on variations in order to lessen the mechanical stress on your body

rack up the majority of your work with lower percentages where you can rack up volume safely and without ruining yourself
>>
>>52364496
I was gonna do variations, don't worry. I've been lifting for a few years but never dedicated myself properly. Most I pulled was 160kg at ~70kg bw. Right now I can maybe do 3 plates for 5 on a very good day.
I was thinking something like
Mon: heavy dl
Wed: rdl
Fri: pause or deficit dl

I just wanna hit 4 plates
>>
>>52363459
>naturally strong
>120kg squat
>>
I really like Greyskull as a base template. It's very minimal but adding the right accessories can turn it into one of the best lifting programs out there. It fixes all the problems with shit like SS/TM and 5/3/1.
>>
>>52364710
maybe learn to read if you want to take part in a text-based conversation grug
>>
>>52364717
lets see an example
>>
Fucking hell lads

>incline benching in home gym squat rack
>no safeties because elbows always catch them
>forget this fact on last rep
>let it drop and roll down chest instead of grinding
>bar crashes into rack
>pins me to the bench
>can’t go back or forward
>sit for about 2 minutes
>eventually reach over to one side and take a clip off
>shimmy bar so that I can pull the plates off
>bar doesn’t have far to move because wall
>manage to squeeze out
>>
>>52364886
... Just put the safeties below elbow height so it doesn't pin you?
>>
>>52364832
Mon
Squats 2x5 / 1x5+
Bench/Press (alternate) 2x5 / 1x5+
Chins/Rows (alternate) 3x6

Wed
Deadlifts 1x5+
Bench/Press (alternate) 2x5 / 1x5+
Chins/Rows (alternate) 3x6

Fri
Squats 2x5 / 1x5+
Bench/Press (alternate) 2x5 / 1x5+
Chins/Rows (alternate) 3x6

+ assistance (abs, dips, etc.)

The last set on the main lifts is as many reps as possible, which is a better indicator of how much weight to load/deload next session. Squat to deadlift ratio is also very smart.
>>
>>52364949
Yes that’s what I’ve done. I would still pin me to some degree but it wouldn’t be resting on my legs.
>>
>>52364981
What squat rack do you have? I don't see how they could be so narrow that your elbows catch the safeties on incline.
>>
>>52365018
It’s a standard bodymax rack. But I’m 6’8
>>
>>52365045
>6'8
Poor lad, gotta bloat to 300+ to be good at PL ;-;
>>
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>>52365067
I mean, if your'e going to go SHW you might as well fucking go all out

it makes me genuinely sad I'm not 6'5 or more. I just want to be a monster. The only option I have is to cut down to like 110, then HGH my way up to like 130-140 and even then I'll be a manlet in terms of being actually yuge
>>
https://strongarmsport.com/collections/all-bars-and-weights/products/strongarm-power-bar

Anyone tried this bar?
>>
>>52365067
Define “good”.

I’m not going to break any world records but it should be possible to compete nationally in the UK at a lean 120kg.
>>
First time front squatting (or any squat really) since my back fucked itself. Did sets of 5 from 20 to 100 in increments of 10. It feels like I never squatted before but I'm still happy about how the weight moved.
How is form, besides knees going in and elbows being too low?
>>
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>>52365905
You have really good looking angles and depth for not utilizing a heeled shoe.

Knee sweep and hole position look really good.

there's clearly some shakiness and unease as, like you said, you're not used to the movement at the moment but in general it looks bretty gud and really only seems like you just need reps to get 100% back into the swing of things. What are we looking at for weight?
>>
Also these things are so hard it's not even funny.
@ 140 kg pressing big guy: have you ever tried them? How much weight did you move?

>>52365984
That is 100 kg
>>
>>52366023
That looks really awkward
What's the benefit of doing this?
>>
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>>52366023
squatting press is fucking insanely retardedly hard. The real issue is flexibility, which you struggle with just like I (and most people) do. It would be easier if you did it BTN, but even then there's an issue of providing your torso as a platform to push off of and it's still fucking impossible. Doing it without the mobility is basically like doing a shoulder front raise.
>>
>>52363133
>the rest of /fit/ doesn't deadlift?
The rest of /fit/ doesn't lift at all. They stopped deadlifting because a bunch of faggots kept forcing the meme that deadlifts don't make you "big" or "aesthetic." Which is why there isn't a trapezius muscle to be found in Current Body Threads anymore.

Then they stopped lifting entirely when those same spuds forced the "why lift when [x relationshit meme]" meme. Now /fit/ is nothing but thotposting and coomposting. Stop thotposting.
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>>52366775
yikes
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>>52366531
I am using it to learn to pull my arms back and shove my head through, if you don't you'll fall over
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>>52366531
>What's the benefit of doing this?
none

its a mobility drill for oly
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>>52366874
>learn to pull my arms back and shove my head through

Funny, your mom said this exact thing to me
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Sitting on the toilet right now pushing out a fat log of Norman khan
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>>52368246
hey pube head, stop dodging the question:

>>52360823
answer the question you little bitch.
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>>52365851
at that weight and hight youll get 4pl8 squat, maybe bench 3, and deadlift 5 naturally, which is not going to be competitive at all. Whats your maxes right now?
>>52366023
I ve done snatch grip behind the neck ones back when i did oly lifting with 1pl8 for form to help the catch position in the snatch, never pushed it since heavy ohs or snatch balances would be the overload function. Never did the front ones.
Front squats look fine to. The shakiness norse mentioned should go away if you continuous do these now.



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