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Hope you all fucking die
>>
>>49110281
You first, sean
>>
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>>49110281
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.
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>Added 10kg on my squat since previous cycle of 531
>Making my noob games

I+Is it how it feels like ?..
>>
>>49110414
bro you've seen isley bench how can you continue to think it's a gauge of anything useful
>>
>>49110414
Fair point, but shit pasta
>>
>>49110501
>implying he's referring to sissy suit "lifting"

you're gonna have to find a better way to cope with your shit bench
>>
>>49110522
post bench
>>
>>49110608
nope, the faggot claiming someone else's bench discredits a point means that the faggot (you) has to pony up. i know for a fact you don't bench as much as me, so go ahead and post those lifts, faggot.
>>
>>49110632
Nice hobby
>>
Just found a hard lump that wasn't there a day or two ago...
>>
>>49110281
My bench has been stalling for 4 PR sessions now, what do i do to bust out of it?

>inb4 abloobloo eat more hurr
I already upped my calorie by 1000 and no not by eating pizza and soda n shit i actually started counting my calories and weighing my food for fuck sake

I’ve tried adding volume, deloads and like i said eat more seriously any other options guys? Currently stopping at 365 x3 @ 188 lb BW
>>
>>49110762
try PH3
>>
>>49110805
I heard it wrecks your shoulders i dont wanna pull an isley
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>>49110831
i dont think you heard me the first time
try PH3.
>>
>>49110839
WWhat?
>>
>>49110762
Well, you pretty much outbench everyone here at a lower bodyweight too. Don't know how they could help you. How long you been lifting? Natty?
>>
>>49110714
not an argument. post lifts.
>>
>>49110805
>ph3

guess how i know you've got a shit bench
>>
>>49108756

He has missed a thread once or twice, probably busy crying hysterically when a glimmer of the truth that no one will ever care about him penetrated his various defense mechanisms and made it to his hyper-fragile ego. So he runs and grabs a kitchen knife and holds it to his wrists, screeches "THEY'LL MISS ME WHEN I'M GONE!!1!" And then pussies out because, deep down, he knows that's just another lie. Then he wakes up the next day in a puddle of his own tears, gathers himself, and is back to business as usual.

Anyway, you need to punctuate this recurring shitshow with "Every. Fucking. Thread." in Every. Fucking. Thread. from now on.

>>49108791

Yeah, the Arrows are in Toronto. This is their first season in the MLR.
>>
>>49111663
>He has missed a thread once or twice, probably busy crying hysterically when a glimmer of the truth that no one will ever care about him penetrated his various defense mechanisms and made it to his hyper-fragile ego. So he runs and grabs a kitchen knife and holds it to his wrists, screeches "THEY'LL MISS ME WHEN I'M GONE!!1!" And then pussies out because, deep down, he knows that's just another lie. Then he wakes up the next day in a puddle of his own tears, gathers himself, and is back to business as usual.
SAVAGE
>>
>>49110414

t. shit squat, deadlift, bench press, standing press, clean and jerk, snatch, push press, bicep curl, 40y dash time, vertical leap, broad jump, posture, Wonderlic score, mental health, body, IQ, card tricks, slapshot, fashion sense, hygiene, opinion of self, job (jk you don't have a job ABLOTOBIWATGBIALUYNABFNIANLMSAEYCTB [A Bit Late On This One Because I Was At The Gym Because I Actually Lift Unlike Your Narrow Ass But Fear Not I Am Nonetheless Laughing Myself Sick At Everything You Choose To Be]), value to society, education, future, existence.

Go ahead and show the entire board what a reactionary, buttBTFO'ed simp you are by posting the same sad damage control you always do. Regardless, I don't think I'll be responding to your following copes, projections, and various other delusions. It only seems to encourage you to keep LARPing on an Estonian Ice Climbing forum instead of focusing on what you need to. Specifically, gaining height, taking a shower, seeking sunlight, having sex, hitting the weights, and acquiring a clue.
>>
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>>49111705
>THIS is the obsessed manlet retard behind these posts

this is why he keeps having these unhinged bitch fits btw.
>>
How long did it take you guys to get down proper form for your exercises?
>>
>>49111744
At 3 years and still suck
>>
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>>49111705
>>49111728
LMAO no wonder that faggot trip comes off as the cringiest loser here.
>>
Is powerlifting a very american activity?

or do other countries do this
>>
>>49111876
Wiki says it started in the U.K. and U.S., so probably.
North America pl fed has 12 members, with Europe's having 35. Seems like America is over represented on a per cap basis, but I couldn't find any real stats.
>>
>>49111989
based
>>
>>
>>49110414
Based
>>
>>49110281
Felt a weird pop in my low back while squatting but I don't have any pain or stiffness.
Did U fuck up?
>>
>>49110414
Absolutely based and fuckthattripfagcunt pilled
>>
>>49110453
you are supposed to add 5kg max
>>
>>49110762
you reached your nattylimit. sorry man, it's going to be a 5lbs a year progress from now on
>>
>>49111647
i accept your mental surrender. enjoy your shit lifts, faggot. i'm gonna fuck your mom in the shitter now.
>>
>>49111108
Dont isley and supermang bench 4 plates?
Also 4 years natty lifting, 2.5 years seriously, 1.5 years seriously and focusing on prioritizing bench

>>49112518
Hell i’d take 5 lb per year gladly just tell me how to bust out of this pit
>>
When am I supposed to do GPP shit when running the bridge? on the days when I am lifting or rest days? why tf doesn't he explain anything
>>
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>>49113039
What the fuck, are you fucking stupid, the GPP has its own fucking day in the fucking template. Are you fucking blind? What the fuck is this shit. Are you an idiot.
>>
>>49113077
It doesn't in 3.0
it just says GPP/accessory exercise x times a week
>>
>>49113084
The fuck is 3.0 that shit is what I got off of their webshite what the fuck
>>
>>49113094
The Bridge 3.0
>>
>>49113039
if they dont specify the day, then it doesnt matter
>>
>>49112232
god i miss him
>>
>>49112413
Sciatica
>>
>>49112778
Where is your sticking point? Lockout slingshot, bottom either pin or longpause.
>>
>>
>>49113094
>actually buying from Jews
No hope for you
>>
>>49113630
Imagine what a world would look like where that actually happened? Truly sickening.
>>
>tfw ive gotten maybe 4 or so hours of total sleep the last couple of days
Welp, looks like it's time to start back up on my sleep medication.

>>49112232
Why doesn't Fil post here anymore?
>>
>>49113630
>someone tried to fuck THIS
If she didn't have "USPA lifter" in her bio then I'd bet my money it was Isley trying to get in her pants
>>
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>>49113654
I deadlifted 70kg for four reps and I couldn't bring the fifth above my knee...
... in the same session I squatted 107kg 3x5.
>>
>>49112778
No neither of us do. My best is 360 for uno. And supermang is now only just at 2pl8
>>
I know that Theraguns are a meme but I want one to see how much they could make my 20% bf frame jiggle in slow mo tBh
>>
Just a little update to my art blog
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>>49113630
I had some hysterical girl at the gym threaten me because I was taking too much time in the squat rack (fuck you, I asked her if she wanted to work in and she said no). She felt sooo confident because she trained kickboxing for a few months she thought she could intimidate a guy nearly three times her size (she must have been about 40 kg soaking wet, she was TINY). When I said "go on then, hit me, I dare you" instead of being a good little basedboy and letting her have it, her expression immediately changed to that "almost crying puppy dog" thing women do. I then made fake crying noises to mock her, she looked at me like I just Sieg Heil'd, and then she ran off.

Women are a fucking meme.
>>
what should I do when greyskull is no longer viable?

Anything good that is also quite customizable?
>>
>>49114709
What do you mean by customizable?
>>
I saw this last thread but just how much work is Hepburn 4x1 -> 10x1 when done twice a week? It seems like almost nothing? Can someone tell me how wrong I am?
>>
>>49114788
allow for the incorporation of self chosen accessories and shit
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>>49114709
Do you have a moment to talk about our Lord and Savior, Mike Tuscherer?
>>
>>49114585
For how long did u squat the squat rack big boy?
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>>49114827
Dunno must have been 1 or 1.5 hours
>>
>>49114820
This.

Here's an example. I picked week 2 of Barbell Medicine's hypertrophy program and applied an "emerging strategies" framework to it, while also making some modifications to the exercise selection. I'm going to repeat the microcycle, adjusting load so that the RPEs stay the same - for me that has meant more weight each week on every exercise, for 4 weeks - until it stops working (e1RMs stop increasing). Then I'll do a deload or pivot week.

After that I'll modify the volume/intensity and change some of the exercises and do the same thing again.
>>
>>49114811
Most intermediate programs are like that.
Here's a list of them.

Approved Intermediate Programs for PLG

Bro Tier (must try hard and have sex)
5th Set (modify to 7day microcycle if needed)
5/3/1 (non 2009 base template)
Westside for Skinny Bastards
Madcow Intermediate (best for early intermediate)
Destroy the Opposition (J. Lewis)
Blevins Intermediate (if you can find it)
Cube Kingpin
The Cube (+ Predator)
Conjugate (best in a good gym)
Spotoshot (bench only)
Texas Method 4-day Split Model from PPST.

Nerd Tier (must have IQ higher than bodyweight in kg)
RTS Generalized Intermediate
RTS Emerging Strategies
Nuckols Average to Savage
Nuckols 28 Free
GZCL
TSA 9 Week
Blevins Skynet AI ($, but cheap)

Meme Tier (might work if you love memes)
Candito 6 Week
Texas Method 3-Day
Texas Method Trappy Version
Texas Method 4-Day that is not from PPST
Sheiko
The Bridge
Smolov Jr.
Bulgarian/Bugenhagen Method
PH3 (need a tourniquet to choke yourself)
Heavy Light Medium (not a program, just a loose DUP template).

Cuck-breaker Tier
PH3

*all of these programs work (except PH3), but the effort and attitude of the athlete is most important

For a lot of them you'll do the main lifts and then accessories after.
Examples of accessories will be given, but they are just guidelines, replace them with what you want and what will improve your weak points.
Out of the above, I have the most experience with GZCL so that's what I'd recommend.
All his stuff is found for free on his blog by just googling gzcl.
>>
>>49114881
>gzcl
total shit
>>
>>49114908
>Nerd Tier (must have IQ higher than bodyweight in kg)
>GZCL
That's why it didn't work for you friend.
>>
>>49114920
Are there any good GZCL templates that don’t take a year to finish a session?
>>
>>49114943
have you tried not taking 5 minute rests you workcapacitylet
>>
>>49114881
nice one, thanks
>>
>>49114943
I've never had a problem with that, They usually only take me an hour, hour and a half at most.
But my rest times are fairly short.
>2-3 mins for t1 work
>1-2 mins for t2
>1 min for t3, less if it's rest pause or mrs stuff.
>>
I was 106kg in April
Now I am 77kg today
I was 68kg when I began lifting
I think I will be super lean at 73/4kg

So I only put on like 5kg of muscle in 5 years... Wow

Talk about being a GDE
>>
>>49114881
I lurk and I’m beginner level spinning wheels trying to max LP, I’m sure I could get more if I perfected everything but really it’s probably best I just do something else and make slower but more consistent progress and actually grow in size.

What would be the main points when deciding between TM 4 Day Split, GZCL(recommend a template) or Hepburn?
>>
>>49114973
this, also t3 can be supersetted even if they're MRS if you're willing to sacrifice some intensity for the latter exercise
>>
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How do I stretch my fucking butt?
The right cheek muscle feels tight.
Do I just foam roll it? never had tight ass before ;3
>>
>>49115025
pigeon stretch
>>
>>49114984
You've certainly put on more than that if you weren't super lean before you started lifting. Also cutting until you're super lean means you're going to lose some muscle
>>
just dropped a 20kg plate on my foot while taking it off the bar in squat rack lol
>>
>>49113630
No it fucking doesnt..
I’m 245 lbs and ive done some pretty brutal side control in bjj where i pivot into the opponent and it didnt broke shit
>>
>>49114993
I've never done TM or Hepburn so I can't really comment on them.
Some other anon might be able to tell you about them.

For GZCL I'd recommend Jacked & Tan 2.0 for a few reasons.
>High volume
Most beginners have very little muscle mass, and need to build muscle.
>AMRAPS
They will make you push yourself, try hard, and also let you know how being close to failure feels
>Exercise selection
No exercises are set in stone, if you wanna incline bench instead of flat bench, then do it. the same goes for squats and front squats etc..
As long as you aren't doing anything stupid like replacing squat with bench then it's probably fine.
>>
>>49113627
Left arm midway only. I have nerve injury that prevents me from fully flexibg my left pec
>>
>>49114993
literally GZCLP until you can't anymore (trust me if you come off SS/SL you still got a little while of LP in you), then do J&T2.0 forever, throwing in a coupla cycles of UHF or UHF+ before a meet
>>
imagine squatting every session but not benching or ohping every session and then complaining about being a T Rex
Maybe don't fall for the ss/sl meme next time

This was directed to myself
>>
>>49115058
this hurts my low back so fucking much
>>
>>49115151
but

you retard

you do bench or ohp every SS session.
>>
>that actual baby boomer benching 1plate ass a foot off the bench
>>
how the fuck do I do back extensions without getting my nuts crushed???
>>
>>49115166
>or
>>
>>49115137
>>49115115
My lifts are shit due to a number of form issues and being such a GDE that I couldn’t even control my lower body properly. I’m still weak as fuck and I’m not sure if I should try and re run SS for the 100th time consistently now I believe all of my issues are gone, move to gzclp or just get straight on to JnT and not worry about LP.

85kg BW 5’10
3x5 Squat 110kg
3x5 Bench 70kg
1x5 Deadlift 155kg
3x5 OHP (Z Press with Pause) 57.5kg
>>
>>49115204
you set them between your thighs
>>
Does fil not have instagram anymore
I want to keep up with his lifts
>>
>>49115391
he does and its the same as always
>>
>>49115391
https://instagram.com/filiplindstr
>>
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>WAWTT
>WAWET
>WAWLTT
>WAWFT
>>
In week11 of ph3, don't think my body is going to make it to the end, lads. I keep pulling some sort of energy from a blackhole on AMRAPs and just fuck myself more for the next week.
>>
any of you guys have a download link for all the issues of MASS by Eric Helms? I just wanna read some of em
>>
>>49115481
Nigger it's Saturday, who the fuck lifts on Saturday
>>
>>49115481
Squat 265kg 2x1
Paused Deficit DL 230kg+50kg band
Wide Belt squat 220kg x 10
240kg x 10
260kg x 10
220kg x 10
220kg x 20
>>
>>49114806
do 10 singles at more than 90% and youll see.
>>
>>49115481
last night:
Squat 107.5kg 3*5, Press 65kg *4, DL 70kg *4
>>
>>49115782
>almost pressing more than you deadlift
Based
>>
>>49115805
i row and lat pulldown more, im a mental midget
>>
>>49115292
Forget about LP. Doing something more fun. You're not usually weak
>>
>>49115743
Am I better off doing more volume if I want to get bigger as a main goal?
>>
>>49115877
You can do all the volume you want, if you dont eat youll get smaller.
>>
>>49115909
>eat more
>row more

Some things never change.
>>
>>49115065
Fair, true, I was skinnyfat when I started, but really it bumps the number up to maybe 10kg max
>>
Kek
>>
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>>49115962
some goofing about huh
>>
>>49115481

>training
Ezbar drag curl, preacher hammer curl, beltless squat, GHR.

>>49115630

I lift three days per week, and it's easier on my schedule if I do one session on Saturday rather than after work.
>>
>>49115980
Yeah, in the sex dungeon
>>
>>49111876
>Is powerlifting a very american activity?
Considering that every American high school football player is basically a powerlifter who could out lift 75% of PLG, then yes.

Powerlifting is very American.
>>
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>>49110414
this is the most retarded pasta I have read in a while
>>
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>>49115985
keep talking
>>
>>49115920
Eat enough not more
>>
>>49115962
I wish I had friends
>>
>>49115962
That's so gay
>>
Being small feels better than being big did :/
>>
>>49115909
Ok so providing I eat enough, would I be better served with the majority of training sub 90% with more volume for size?
>>
>>49116120
You'd have friends if you deserved them.
>>
Its been 2.5 years since i started lifting. I started with Starting Strength. I am beginning to think it was a poor choice of program. The model of Only working out 3 times a week, doing low volume and basically maxing every workout don't seem to be all that good for long term progression. It has its ups and it was a good time at the time, but i am starting to think that doing more exercises, working in different rep ranges and even getting some conditioning in is more beneficial even for a beginner rather then hyper specializing like SS. And i shilled this program a lot here.
>>
>>49116172
Adherance and consistency are probably the two most important factors to improve, not just for powerlifting but anything you do in life.

To elaborate, you need to be consistent for a long period of time, not skipping sessions for silly reasons, only skipping if you are legitimately injured or ill. If you have plans then move a session to still get it in.

Adherence probably answers your question better, you ask what you 'should' do, the answer is whatever you are most likely to do consistently and with full effort. Theres no point doing programming that has you at percentages and using movements you dislike to the point you cut sets short or dont do all the sets and generally half arse it.

Dont listen to people saying 'you have to train with x percentage or y exercise'. If you arent going to push yourself in those things its a waste of your time.
>>
>>49116023
We got undressed, hot and sweaty and then stuffed our selves into tight gear and made each other hurt
>>
>have ironic crush on auzzie girl
>she pretended to dislike me but lowkey liked me
>make auzzie friend
>massive cunt
>love this cunt
>he taught me what it means to be a true Australian hero
>he tells me he's interested in that Australian girl
>they even have a fait bit in common
>asks me to put in a good word and get them together

It was a hard choice, but I think I should let her go back into her natural habitat. Do you lads agree?
This Aussie is a top bloke.
>>
>>49116338
well, it's only an ironic crush right?

Better to be a bro desu, bros last forever.
>>
>>49116276
low volume high intensity is great for beginner progression you failure
>>
Girls should shave legs every day
>>
>>49116276
Greyskull for Gladiator Linebackers is the best for strength and conditioning
>>
>>49116176
:(
>>
>>49115481
>Training
Squats w/ wraps 5x3 210kg
Paused Squats 4x6 140kg
Good Mornings 3x8 80kg
Upright rows and curls 3x12-15
>Eating
Grabbing some KFC spicy wings after training
>Listening
Meshuggah
>Feeling
That I'm not so sure about the whole wrapped squats thing. It's only my second session in them though, we'll see how it feels in a month or so.
>>
>>49116276
Your post is gay, as is your face
>>
>>49116364
Its one of those that started out ironic, where you would bully her for your own amusement, but she starts playing along and you end up slowly coming invested.

But you're right, this dropbear needs another drop bear.
>>
>fell for SS meme
>"at this point if you were skinny guys your calorie intake should DROP to 4k calories"
What the fuck is this guy even on about? I mean 4k is 2k above my current maintenance and this guy write about it like it's not fucking enough at the begining and I should eat 6k. Don't you guys think 4k more than TDEE is a little bit overboard for a novice trainee?
>>
>>49116420
>muh abs
>>
>>49116420
just fucking eat you retard
>>
>>49116443
I don't even think it's possible for me to eat that amount of food. Isn't 500-1k calorie surplus enough?
>>
>>49116420
Eat enough so that your gaining a pound a week.
No more, no less.
But yeah that seems way overboard, try do a 500 cal surplus.
>>
>>49114984
I was 50kgs when started lifting
now 73kgs lean
wow so I put on like 23kgs of muscles in 2 years :)
>>
>>49116316
what kind of gear are you guys on?
>>
>>49115962
Isley why aren't your arms as toned as your friend's?
>>
>>49116506
Nice!
>>
>>49116465
rip suggests you to eat a fuckload, because every skinny noob is gona overestimate his cals
>>
My lifters coming today.
Should I wear them at home so they break down around my feet?
>>
>>49116562
The elastic kind that stores kenetic energy.
>>
My squat didn't feel good today lads, didn't feel stable.
I did it basically but it was hard RPE 11 :)
>>
>>49116865
Welcome to trying hard. Sometimes the weight feels heavy.
>>
>>49116465
>500-1000 surplus

500 is probably the upper limit for a natural lifter, and even that would be for novices and early intermediates. Any more and youll just get fat. Ive been around 2-300 this year when i havent been on maintenance
>>
>>49116805
cheating is cheating eh
>>
>>49116939
It felt like I could get injured h-haha imagine if that would happen h-haha
Maybe my core is giving in and I should buy a belt
>>
>>49116599
He's a talent chad

>>49116989
How could it be cheating?
>>
>>49116970
streoids dont reals, t. garbagebro
>>
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>>49116465
Eat to recover from the work you do. If eating is too hard, find a new hobby that fits your weak jaw and gay alien skull.
>>
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time for cookies milk and vanilla whey :)
>>
>>49117086
If youre going to take the time to insult someone at least see that it makes sense
>>
>>49117086
>streoids dont reals, t. garbagebro
Could you at least lift 5/3.5/6 before crying steroids? Those are basic strength achievements for drug free lifters.
>>
>>49117162
ok gbrainlet

>>49117193
trip on bud
>>
>>49117193
Isley is one of the strongest lifters in these thread and he can barely hit that bench on his best day.

Get the fuck out with your 'basic strength achievements' retard.
>>
>>49110762
5th set for bench
>>
>>49117427
literally the only thing isley has going for him is deadlift thanks to his rowing background and ape arms, there are several people here with better squat/bench
>>
>>49117552
Show me natty with heigher raw total itt, there's probably odd 1 or 2 but not enough to make his stats 'basic strength standards' in statistics.
>>
>>49117103
Based and gainspilled
>>
>>49117393
>>49117427
I feel bad for you if you think 5/3.5/6 is too ambitious for a natural lifter. There are a handful of us here who have done it, which is good considering how many weak willed wimps frequent PLG who should find a new hobby.
>>
>>49117642
> I feel bad
and I feel like some faggot deserves to look at some real statistics if he thinks Isley's lifts are barely above 'basic strength standards'.
>>
>paused close grip e1RM now matches comp e1RM

What does this mean?
>>
>>49117667
You are in POWERLIFTING GENERAL.

Not "weekend gymrat general"

Upgrade your standards.
>>
>>49117103
Whey is like cheating, these days most of my meals consist of choccy milk and donuts, but it's ok because I mix a few scoops of whey in the milk and my macros are almost ok
>>
>>49117706
you called them 'basic', maybe you should have called them 'british nationals standards', backtracking idjit
>>
>>49117667
Check the table in the post below, 5/3.5/6 is average for lifters focusing on powerlifting for 5-10 years.

https://www.strongerbyscience.com/realistic-training-goals/
>>
>>49117582
Most people here who have been lifting for at least a couple of years has more IPF points than Isley
>>
>>49117705
You learned how to bench like a big boi
>>
>>49117834
Ever think about moving to the countryside ?
>>
>>49117834
Hmm looks like my deficit deadlift e1RM has how surpassed my comp deadlift e1RM. This must because I'm doing 8s on variations and 6s on comp exercises.

/blog
>>
Patriots are winning the Superbowl and there's nothing you Europoors can do about it.
>>
>>49117767
Don't be defensive, get stronger, gaylien.
>>
>>49117774
> average... for 5-10 years

so not basic.
>>
I'm a little hungover and my back doesn't feel great but I'm gonna deadlift 515x2 from a deficit, and it's going to be @8.
>>
>>49118025
This is a hobby that takes years. If you want something short term, consider anime, video games, and collecting pebbles.
>>
>>49118051
I did it
>>
>>49118229
Good job homo
>>
tfw georges cheeks will never rip your cock straight off
>>
>>49117996
putin rigged super owl
>>
Mong is at it again
>>49097405
>>
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>>49116316
not my proudest fap, but it'll do
>>
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>>49118509
nice tits mong
>>
>>49115630
I do
>>
>>49115481
>WAWTT
Shovelling snow.

Tomorrow is OHP.

>WAWET
Hotwings.

>WAWLTT
Nothing.

>WAWFT
I feel fine because I'm not a woman.
>>
>>49117705

Your comp technique sucks
>>
>>49115481
>training
Grip (i.e. jerking off)
>eating
Brownies and trout
>listening
Nothing really
>feeling
Good
>>
Disposing some Norman khan right now!

Oooooooh wow that was a long log of khan that slithered it’s way into the toilet
>>
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I try to do 4x10 ohp with 9kg dumbbells but only the first set is 10 other three is fail at 7
>>
>>49119568
post biceps already
>>
>>49119592
>ohp
>biceps
[spoiler]Im a total noob but I know target muscles at least[/spoiler]
u havin a giggle m8?
>>
>do arm blasting for natty twinks for just 2 weeks
>arms already 17inch
Wtf i love gdealex now
>>
yay I got my weightlifting shoes
>>
>>49111705
>card tricks

The autism from this post is really something
>>
>>49119762
>weightlifting
crossfit*
>>
>>49119785
These are too heavy for cardio
>>
does anyone else get really annoyed when brian shaw talks about having to work for everything and how he had nothing handed to him when he was actually very privileged, basically had his parents support him for years when he was making no money...
>>
>>49119793
and too squishy for weightlifting
>>
>>49119805
no because I'm not envious kike
>>
>>49119815
Im not envious tho?
>>
>>49119805
still works 10x as hard as you
>>
>>49119832
thats not the point
>>
>>49119832
if anything that makes it worse. he obviously works hard and is impressive, so why does he feel the need to lie and make up this story where hes the underdog who started from nothing. feels disingenuous
>>
>>49119568
If you're a girl pls b G E N È V E
If not consider suicide, and I say this in the nicest of ways
>>
>>49110281
Alright fellas done with SS 3 day Texas method or 4 day split?
>>
>>49119992
3
>>
Got a fucking hemorrhoid at 19yrs old... Gross

Gross gross gross
>>
>>49117996
Patriots aren't going to the super bowl. You better hope they even make it through this round lol
>>
>>49119992
>Alright fellas done with SS
Post sex, height, weight, big 3 stats and did you deload once or twice?
>>
>>49119992
do something else with high volume and get juicy
>>
>>49119992
Idk do whatever
>>
>>49119805
He was also seriously strong before he lifted
>>
>>49119568
embarassing
>>
>>49120037
Was he a handegg player or? What were his starting stats?
>>
>>49119805
You can take solace in the fact that he will never win a major contest again
>>
>>49120080
why?
>>
>>49120022
Deloaded everything once expect bench which I did twice because it stalled and still lags. 405 dead 315 squat 190 bench 125 THE PRESS at 6’ 180 pound fella. All heavy singles I did after my 5’s
>>
>>49120094
eat more in future mr. ape arm
>>
>>49120094
>the sheer difference between squat and bench

t. 5'10 manlet with shit lifts. all manlets round up to 6'0 so it's obvious. sorry, shrimp.
>>
>>49120125
he has poverty bench and press.

he forgot to eat and has ape arms
>>
zercher squats were pretty easy. i was doing them on a squat rack's safeties, around parallel or a little higher. i'll try walking out and squatting deeper

didn't hurt cuz i had the pussy pad on the bar it was just uncomfortable. but now the crook of my elbows are all bruised
>>
>>49120125
Fucking wish I had those sweet upper body manlet leverages
>>
>>49119805
>does anyone else get really annoyed when brian shaw talks about having to work for everything

No, because I'm not an insecure, jealous, feminine bitch.
>>
>>49119992
4 day split is more sustainable long term.
>>
>>49120208
massive projection
>feminine bitch
and youre an incel lmao
>>
>>49114856
She should have just complained that there aren't enough racks. Normie gyms never have enough.
>>
>>49120321
Being annoyed by the success of others is cunt shit. Go get your estrogen checked.
>>
>>49120208
>pointing out something bad a successful person does means your jealous
why are you whiteknighting a 6'9 500lb man you nuthugger
>>
>>49119812
okay ;)
ill hit you in the head with them
>>
>>49120353
is he really 500lb
wtf
>>
>>49120348
no where did I say I was annoyed at his success
>get your estrogen checked
I N C E L
>>
>>49120087
riddled with injuries, age is catching up, thor is in better shape than ever and will dominate wsm for years now
>>
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>>49120353
>>49120380
Listen gayliens, learn to mind your own fucking business. You do you. Get stronger. Nobody wants to hear whiny cunts bitch about an American hero.
>>
>>49120378
yeah

he fell for the eat more maybe ill get stronger meme. Unfortunately its a logarthmic scale but he couldnt figure that out
>>
>>49120378
hes 450
>>
>>49120401
>Nobody wants to hear whiny cunts bitch about an American hero
lol you took it too far. the bait was believable up until this post, but this is too much of a caricature of dumb "Im so alpha I swear" american...
>>
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>>49120401
cringing hard at this faggot incel
>>
>>49120431
I respect success, freedom, and strength. Sorry that you were born into communism.
>>
>>49120465
I respect; people who dont lie to make themselves look more impressive (I still respect brian despite this, it just annoys me he feels the need to) and people with >75 IQ (so not you)
>>
>>49114709
boring but big

blackironbeast.com

i'm not a shill i just wasnt seeing results with greyskull and im on month 2 of the 3 month challenge and its been great.
>>
>>49120503
Go respect something that your own country invented lol.
>>
>>49120556
After BBB, move on to SSL or FSL. Lots of flexibility.
>>
>>49120558
you didnt "invent" brian shaw lmao
>>
>>49120580
>America
>Didn't invent WSM

I'm laughing.
>>
>>49120558
countries dont invent things individuals do. youve probably never done anything with your life and live vicariously through people who happen to live near you. pathetic
>>
>>49120640
its what neet-socs do
>>
I wana die
>>
>tfw bar sliding down on low bar
did I put it too low?
>>
>>49120765
do highbar
>>
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>>49120783
no
>>
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>>49120793
y tho
>>
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I’ve witnessed, incognito, the gradual collapse of my life, the slow foundering of all that I wanted to be. I can say, with a truth that needs no flowers to show it’s dead, that there’s nothing I’ve wanted – and nothing in which I’ve placed, even for a moment, the dream of only that moment – that hasn’t disintegrated below my windows like a clod of dirt that resembled stone until it fell from a flowerpot on a high balcony. It would even seem that Fate has always tried to make me love or want things just so that it could show me, on the very next day, that I didn’t have and could never have them. But as an ironic spectator of myself, I’ve never lost interest in seeing what ife brings. And since I now know beforehand that every vague hope will end in disillusion, I have the special delight of already enjoying the disillusion with the hope, like the bitter with the sweet that makes the sweet sweeter by way of contrast. I’m a sullen strategist who, having never won a battle, has learned to derive pleasure from mapping out the details of his inevitable retreat on the eve of each new engagement. My destiny, which has pursued me like a malevolent creature, is to be able to desire only what I know I’ll never get. If I see the nubile figure of a girl in the street and imagine for the slightest moment, however nonchalantly, what it would be like if she were mine, it’s a dead certainty that ten steps past my dream she’ll meet the man who’s obviously her husband or lover. A romantic would make a tragedy out of this; a stranger to the situation would see it as a comedy; I, however, mix the two things, since I’m romantic in myself and a stranger to myself, and I turn the page to yet another irony.
>>
>>49120808
I used to some years back and it hurt my knee
switching to lowbar fixed it
>>
>>49120817
Some say that without hope life is impossible, others that with hope it’s empty. For me, since I’ve stopped hoping or not hoping, life is simply an external picture that includes me and that I look at, like a show without a plot, made only to please the eyes – an incoherent dance, a rustling of leaves in the wind, clouds in which the sunlight changes colour, ancient streets that wind every which way around the city. I am, in large measure, the selfsame prose I write. I unroll myself in sentences and paragraphs, I punctuate myself. In my arranging and rearranging of images I’m like a child using newspaper to dress up as a king, and in the way I create rhythm with a series of words I’m like a lunatic adorning my hair with dried flowers that are still alive in my dreams. And above all I’m calm, like a rag doll that has become conscious of itself and occasionally shakes its head to make the tiny bell on top of its pointed cap produce a sound, the jingling life of a dead man, a feeble notice to Fate.>>12393526
But how often, in the middle of this peaceful dissatisfaction, my conscious emotion is slowly filled with a feeling of emptiness and tedium for thinking this way! How often I feel, as if hearing a voice behind intermittent sounds, that I myself am the underlying bitterness of this life so alien to human life – a life in which nothing happens except in its self-awareness! How often, waking up for a moment from this exile that’s me, I get a glimpse of how much better it would be to be a complete nobody, the happy man who at least has real bitterness, the contented man who feels fatigue instead of tedium, who suffers instead of imagining he suffers, who kills himself, yes, instead of watching himself die! I’ve made myself into the character of a book, a life one reads.
>>
>>49120835
Whatever I feel is felt (against my will) so that I can write that I felt it. Whatever I think is promptly put into words, mixed with images that undo it, cast into rhythms that are something else altogether. From so much self-revising, I’ve destroyed myself. From so much self-thinking, I’m now my thoughts and not I. I plumbed myself and dropped the plumb; I spend my life wondering if I’m deep or not, with no remaining plumb except my gaze that shows me – blackly vivid in the mirror at the bottom of the well – my own face that observes me observing it. I’m like a playing card belonging to an old and unrecognizable suit – the sole survivor of a lost deck. I have no meaning, I don’t know my worth, there’s nothing I can compare myself with to discover what I am, and to make such a discovery would be of no use to anyone. And so, describing myself in image after image – not without truth, but with lies mixed in – I end up more in the images than in me, stating myself until I no longer exist, writing with my soul for ink, useful for nothing except writing. But the reaction ceases, and again I resign myself. I go back to whom I am, even if it’s nothing. And a hint of tears that weren’t cried makes my stiff eyes burn; a hint of anguish that wasn’t felt gets caught in my dry throat. But I don’t even know what I would have cried over, if I’d cried, nor why it is that I didn’t cry over it. The fiction follows me, like my shadow. And what I want is to sleep.
>>
What’s the best tutorial on bench press form? I can do two plates for two but I have trouble holding tightness in lats / arch.

I feel like I have more in the tank if I could stay stable.
>>
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>>49120765
do highbar brother
>>
>>49120869
https://www.youtube.com/watch?v=EHx1gYTA-Rw&list=PL38D8B0C3BFDB82F2&index=1
Can't remember if it covers lat tightness much though.
>>
When doing an AMRAP set, how much can you rest between reps?
When I'm going to 15-20 reps (on the juggernaut method), I do 5, then take a 5-10 sec breather, then bang out another 5, then repeat. Does this count?
>>
>>49120817
>>49120835
>>49120858
n-nice blog
>>
>>49120908
who are you you fat cheeked basedboy
>>
>>49110762
sorry bro its because you saved the thumbnail
>>
>>49120869
5x20 upperback evrey session

>>49120913
never do above 2 reps on comp lifts. 3 max
>>
>>49110414
The clean and jerk is the best gauge of RAW PHYSICAL STRENGTH, SPEED, AND POWER. you only downplay this because you're a pudgy, weak little shit of a manlet with no athleticism.

nobody gives a shit that you can waddle out in your suit and wraps to do weightlifting assistance lifts as your "sport".

Clean. And. Jerk. Is King.
>>
>>49120817
Nice blog *tl:dr ha ha*
>>
>>49120966
Juggernaut method works bro
>>
>>49120397
I think mateusz kieliszkowski has a good chance of giving Thor some trouble desu, he's younger and already crazy strong
>>
>>49121164
>mateusz kieliszkowski
Most underated freak of nature in lifting history imo.
Dude is like 125kg and beating guys weighing 40-80kg more.
>>
>>49121164
>>49121211
Faggot cucks detected
>>
>>49121211
He's just polish
>>
Another year in my gym and still no potential in sight. Theres always a guy or 2 trying compounds, squatting a bit, clearly interested in strength...but they never get out of baby weight territory.

They seem more serious and driven than ive ever been but they just plateau so hard and sooner or later quit and its too bad.

Actual strength gyms are even worse because its these peoples lifestyle and theyre still only intermediate after almost a decade.

I wonder what it is that makes some of us stronger compared to others
>>
>>49121314
Define intermediate
>>
>>49121314
A lot of people don't really bother working on their technique and I think that's what makes it impossible for a lot of them to progress. Even in strength gyms a lot of people just do the same thing over and over again without ever thinking about reviewing the way they're moving.
>>
>>49121333

My subjective definition would be >3pl8 squat >2pl8 Bench and >4pl8 DL
>>
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>>49120971

The Snatch is the best gauge of RAW PHYSICAL POWER AND ATHLETICISM. You only downplay this because you're a pudgy, weak little shit of a manlet with no mobility or speed.

No one cares how much you can hurk overhead in a multistep clusterfuck that makes your grandmother trying to load a microwave into the back of her car seem graceful in comparison. No one cares how much weight you move through slowpoking "power"lifts.

Snatch. Is. King.
>>
>>49121314
You are so fucking cringey lmao actually make me want to spew
>>
>>49121314
G E N E S.
>>
>>49121314
>>49121360
some people just dont respond to training

Its all genetics
>>
>>49121395
There's absolutely no way someone is lifting those numbers after 10 years with serious training, unless they have been constantly injured or weigh 50kg.
>>
>>49121405
I agree.
>>
>>49121433
you underestimate the power of male secondary hypogonadism, aka the plague causing the sóyboy epidemic and the root of all evermediacy
>>
>>49121433
for an actual gde its possible
>>
>reached 450lbs dl and 400lb sqt in first year of training
>over next 2 years made barely any progress.
>>
Are a lot of frequent singles at 90%ish fun if you do them regularly?
>>
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>good workout
>e1rm PR for deficit deadlifts
>drinking some hot tea while it's snowing
>have a pot of beef stew on one burner and making rice crispies on the other
You can't get more comfy than me rn.
>>
>>49121360

Great point, people really do look at their routine on paper a lot more critically than trying new ways to train, maybe even small changes like wider grip benchpress could impslact your max like crazy.

I just wished for all these years some kid would come outa nowhere and just btfo everyone. My gyms regulars are so confident in me and desensitized to my lifts that they are more confused when i dont make progress and its been kind of making lifting not fun for me
>>
>>49121468
What is that
>>
my stomach is literally shaking from gas and shit

its going to be hyyyyygeeeee shit
>>
>>49121468
Conspiracy theory cope. Some people have shit work ethic and pain tolerance, so they don't try hard.
>>
>>49121468
>>49121471
I don't believe it lads, I'm not genetically gifted and I reached 105kg x5, 200kgx5, and 170kg x5 on SS in my first year.
>>
>>49121433
I've trained 9 years and lift 3plate DL, 2 plate squat and 2 plate bench.
>>
>>49121526

Its true, theres people who just will never bench 2pl8 and squat3pl8 even on a perfect routine supervised by a coach
>>
>>49121537
good job :)
fuck the haters
>>
>>49121523
yes. and many others who were saturated with xenoestrogens in the womb and during their formative years just dont have functioning balls. many such cases!
>>
>>49121405
T. Shit bench, deadlift, clean, curl, weighted chin, agility run, equipped squat, total.

Something something something
>>
>>49121537
Been quitting for months at a time?
>>
>>49121561
>equipped
*tips fedora*
>>
>>49121561
Isley you look like the stereotype for English men in Scandinavia
Short, weird face, and weak chin. Just thought you should know. I could tell you were english just by looking at you.
>>
>>49121514
pituitary/thalamic failure, brain cant tell balls to make test even though balls look healthy and sperm count is ok
>>
i want to lift 3 times a week and my priority is to build up my squat after a long perior of not squatting without sacrificing upper body muscular development in the process, i have respectable bench and decent chest/tricep development but my biceps, delts and upper back lag behind. any brainlet-proof program reccomendation?
>>
>>49121593
make your own
>>
>>49121563
i stay only 1-2 months at same place,
kind of a wanderer.
>>
>>49121593
trying hard
do SS for squat/deadlift, do whatever the fuck you want for upper body since youre probably past novice progression from the waist up. when you stall increase volume
>>
>>49121503
Like, I personally just realized how bad my bar path was during benching (thanks Greg Nuckols) so even if I was having pretty good progress I lowered the weight and started relearning the movement, I have trouble with the squat so I played around with several stances and set-ups and one of the regulars actually got mad at me because "You can't just change your technique whenever you're having trouble, just choose a way to do the exercise and stick with it" and I just don't agree
>>
>>49121669
>"You can't just change your technique whenever you're having trouble, just choose a way to do the exercise and stick with it" and I just don't agree
The're right
>>
>>49121705
The only reason I was finally able to start progressing again with the squat is because after trying out different ways to do it I finally found the one that works for me, doing it the way that guy wanted me to do them was really fucking up my elbows. Also I talked with the strongest guy in my gym (the only one that's stills progressing after several years of training) about it and he was like "Just find a position you're comfortable in right now, and if you hit a plateau we can just change it again"
>>
>>49121757
>if you plateau change technique
+700 ipf points tier advice right there pal
>>
Can someone just shit on this or praise this with reasons?

Imagine for a squat or bench example, twice a week in U/L format.
You’d be doing anywhere from 8-20 reps per week at the original 90% which obviously goes down as you get stronger. I really would like to try but I have a feeling it may just be shit because of the volume.

>“A Routine” – Use Singles, start with 4 total and build up one rep per workout until you hit 10. (4 to 10 reps with 90%)
>>
>>49122089
You would be lacking significant mechanical tension from lower intensity, higher metabolic stress protocols to continue to grow
>>
>>49122089
+700 ipf points in 2 months
>>
>>49122135
So on a scale from 1-10, how much of a bad idea is it to do 85-90% only work for main lifts?
>>
why do pre-pubescent girls make my dick hard??? should I just convert to islam?
>>
>>49122294
Honestly fucking kill yourself
>>
>>49122446
New
>>49122446
>>
>>49122230
9.5/10

You could do this:
1@85-90%
5x3@75-80%

Then some lighter sets of accessory volume using variations.

Many successful programs do this.
>>
>>49110281
So I have a bit of pain in my AC joint from benching, I have done lighter benching these last few workouts but it doesnt really get much better so I will likely take a break tomorrow and come back next week. I can still bench 135lbs without too much problem but as soon as I go around 200lbs my AC joint starts to hurt.

Are there any ways to recover faster ? Also do you guys have experience with this ? How long will it take to fully recover ?



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