first for squat
>first for squat
People said replace power cleans with deficit deadlifts, I think it’s be too much work given the volume done on Wednesdays. Any other low impact swaps for power cleans?
>Squat Videos:https://www.youtube.com/watch?v=QhlNbTsvxbE Juggernaut - High/Low Bar Squatshttps://youtu.be/U5zrloYWwxw Chris Duffin - How to Squathttps://www.youtube.com/watch?v=DsXj2fQ4uow Ed Coan - How to squat -https://youtu.be/fU2gjpPcs_Y Juggernaut - Leg vs Back Strength in Squatshttps://youtu.be/uGyuMqNVC-U Juggernaut - Foot Pressure and Knee Movement in the Squat>Bench Videos:https://youtu.be/F5kB94frA5U Mark Bell - How to bench presshttps://youtu.be/ily2X9LCEfg Chris Duffin - Lat involvement in benchinghttps://www.youtube.com/watch?v=hZPYTIPb2To Eric Spoto - How to Bench Press>Deadlift Videos:https://www.youtube.com/watch?v=oiDczs9j75E Chris Duffin – How to deadlifthttps://www.youtube.com/watch?v=xxFpHWEi6UE Ed Coan – Conventional Deadlifthttps://www.youtube.com/watch?v=edBFYfRVguo Ben Pollack – Deadlift Tips>Sumo Deadlift Video:https://www.youtube.com/watch?v=lDt8HwxVST0 Ed Coan – Sumo deadlift>Bands: https://www.youtube.com/watch?v=3PM9_MwlK2Q Matt Wenning – Bands >Assistance for the big 3 https://youtu.be/ACQizQOvLb8 Matt Wenning - Box Squats https://youtu.be/-febRoO0gG0 Ed Coan – Squat and Deadlift Assistance https://youtu.be/mTxOBkKDkzs JM Blakeley - The JM Press https://youtu.be/ExL0-gJcUbs Brian Alshrue – Row Variations >Mobility, Stability, Stretching, etchttps://youtu.be/2ZGQ97fmmcM Chris Duffin - Copenhagen Abduction Drill https://youtu.be/Gvah8cWNkg8 Chris Duffin - Tactical Frog https://youtu.be/5avcuX4-wMI Chris Duffin - Hip Impingment, Hip Stability, & Lat Engagementhttps://youtu.be/e8JaC9SVQZs Chris Duffin - Hip Airplane https://youtu.be/7dT4KHtMM-A Athlean-x - Flexibility Drills https://www.youtube.com/watch?v=EN6HAheRHYQ – Chris Duffin – Warmup Squats/Deads https://www.youtube.com/watch?v=YGglqs8YstU Meg Squats – Lower body mobilityhttps://www.youtube.com/watch?v=LAkV4fXwu8A Stefi Cohen – Ankle Mobility https://www.youtube.com/watch?v=-ZXda1OqV4Q Stefi Cohen – Hip mobility
>>Squat Videos:https://www.youtube.com/watch?v=QhlNbTsvxbE Juggernaut - High/Low Bar Squatshttps://youtu.be/U5zrloYWwxw Chris Duffin - How to Squathttps://www.youtube.com/watch?v=DsXj2fQ4uow Ed Coan - How to squat -https://youtu.be/fU2gjpPcs_Y Juggernaut - Leg vs Back Strength in Squatshttps://youtu.be/uGyuMqNVC-U Juggernaut - Foot Pressure and Knee Movement in the Squat>Bench Videos:https://youtu.be/F5kB94frA5U Mark Bell - How to bench presshttps://youtu.be/ily2X9LCEfg Chris Duffin - Lat involvement in benchinghttps://www.youtube.com/watch?v=hZPYTIPb2To Eric Spoto - How to Bench Press>Deadlift Videos:https://www.youtube.com/watch?v=oiDczs9j75E Chris Duffin – How to deadlifthttps://www.youtube.com/watch?v=xxFpHWEi6UE Ed Coan – Conventional Deadlifthttps://www.youtube.com/watch?v=edBFYfRVguo Ben Pollack – Deadlift Tips>Sumo Deadlift Video:https://www.youtube.com/watch?v=lDt8HwxVST0 Ed Coan – Sumo deadlift>Bands:https://www.youtube.com/watch?v=3PM9_MwlK2Q Matt Wenning – Bands>Assistance for the big 3https://youtu.be/ACQizQOvLb8 Matt Wenning - Box Squatshttps://youtu.be/-febRoO0gG0 Ed Coan – Squat and Deadlift Assistancehttps://youtu.be/mTxOBkKDkzs JM Blakeley - The JM Presshttps://youtu.be/ExL0-gJcUbs Brian Alshrue – Row Variations>Mobility, Stability, Stretching, etchttps://youtu.be/2ZGQ97fmmcM Chris Duffin - Copenhagen Abduction Drillhttps://youtu.be/Gvah8cWNkg8 Chris Duffin - Tactical Froghttps://youtu.be/5avcuX4-wMI Chris Duffin - Hip Impingment, Hip Stability, & Lat Engagementhttps://youtu.be/e8JaC9SVQZs Chris Duffin - Hip Airplanehttps://youtu.be/7dT4KHtMM-A Athlean-x - Flexibility Drillshttps://www.youtube.com/watch?v=EN6HAheRHYQ – Chris Duffin – Warmup Squats/Deadshttps://www.youtube.com/watch?v=YGglqs8YstU Meg Squats – Lower body mobilityhttps://www.youtube.com/watch?v=LAkV4fXwu8A Stefi Cohen – Ankle Mobilityhttps://www.youtube.com/watch?v=-ZXda1OqV4Q Stefi Cohen – Hip mobility
>>54447983>Summer is here edition
>>54445610If you're going to do 531 at least do *our* 531 as it's much better than wendshit's program.
Finally saw a doctor for my back today ladsI'm getting an MRI done in a couple weeks then we'll seeThe lad spent ten minutes cursing about how I am by far the most fucked up patient he's ever seen lmao
>WAWTT>WAWET>WAWLTT>WAWFT>training (last night)Incline DB bench, OHP, floor press, two-arm pulldown, Meadows row.Long day, I got up early for a customer visit, flew back up from Florida to home in New England, then went to the gym. I was pretty fried by the time I got to the last few sets.>eatingGoing out to dinner for Valentine's, should be nice.>listeningMaybe a podcast.>feelingReally looking forward to the next few days.>>54448464>The lad spent ten minutes cursing about how I am by far the most fucked up patient he's ever seen lmaokek
tfw too fat for pullups so i do lat pulldowns
>>54445610He's joking obviously, don't even think of doing a program shilled here.
anyone done keto to cut? how much strength did u lose?
>>54450157i heard u lose fat faster if u dont eat carbs
>>54450195just eat less morancalculate BMR, pick sedentary or lightly active, don't include exercise in any trackertrack calories in myfitnesspaltrack protein in myfitnesspal, hit 0.8g/lb bodyweight
>>54450521Thoughts on Rippetoe press bladman?
>>54450533what about it?
getting out of bed RPE 10
>>54450550Do you think it is worth trying out?
>>54450559Like The Press 2.0™ with the hip snap? I've only ever seen one person do it, I wouldn't bother trying to learn it unless you were competing strengthlifting or something
>>54450572Yeah, that onePapa Rip teaches it that way now and it's also in the 3rd edition of the book>I wouldn't bother trying to learn it unless you were competing strengthlifting or somethingWhy not?
>>54450589why are you pressing in the first place? if its to press the most weight without any other restrictions, then sure learn some technique. If I press I'm doing it for shoulder development or something, the actual weight used doesn't really matter. to be fair I don't know if he's said there are any other benefits to doing it that way, I'm bad at keeping up with new stuff
Squish PLOP FLOPSQUISH PLOP!SQUISH PLOPSQUISH FFR. FLOP!ooof the Norman khan stench is starting to radiate from the toiletSquuuish plooopSquuuish floooopDrooooop!!Swuuusih droop!Flop... PLOOOP
>>54450625I press because I like pressingIt feels kinda cheaty though and I'm not even sure if it's more beneficial to weight on the bar than using the stretch reflex between every rep, which I already do
>>54450648honestly I wouldn't bother doing it then. I also use stretch reflex because I don't breathe during press sets or I lose tightness and I'd die if I took the time to reset. I did the same with bench until recently, would do 7-8 rep sets in one breath but I've finally found a way to breathe and reset mid-set
>>54450668>I also use stretch reflex because I don't breathe during press sets or I lose tightness and I'd die if I took the time to reset.I know that feel, except I've been breathing at the top between every rep since summer when I blacked out mid-set.The stretch reflex alone already helps one with sets, but to do the hip drive press you need to set the bar down every time, so I'm not sure if it even makes a difference in weight on the bar.
>>54450690yeah I figured that's what you meant. I guess it would help with 1rm, which again is gonna be useful for competing in strengthlifting or for instagram.
>>54450713>competing in strengthlifting or for instagram.Yeah I don't care for either, it's just an ego thing@unstoppableWhat do you think?
>>54448461But is it better than the Texas Method? Need answer in bed starting new program in like 5min and have it down to these two
>>54450922>in bedHuh? I think that was homocorrect for "immediately" but I don't remember.Point is I need someone to make up my mind for me NOW, lads.
>>54450922No, TM is king
>>54450945Thanks, I was leaning that wayLet's go, squat the Press™ cleans baby.https://m.youtube.com/watch?v=kfVsfOSbJY0FUCK last question, should I just linear the Press™ Wednesdays and bench every M, F?
>>54450997No, except if you compete in powerlifting (ugh)What press do you do by the way?
How the hell should i know which accessorizes to add? How many reps? How many sets?
>>54451023235 and okay5 rep PR is 205, I'll probably just repeat that today because day 1. Doing a TM Friday tho
>>54451089Quite a bit, whatever trash you just posted has zero intensity and zero volume to make up for it.
>>54451139No, what type of press do you do?What does your execution look like, i.e. do you use your hips, stretch reflex, pause at the bottom?By the way if you're starting TM now don't start it off with an Intensity day, wait until Monday.
>>544511612.0, single layback, I do the Rippetoe "bow and arrow" hip thing
>>54451161>>54451174Full reset at the bottom and do the hip thing again. Used to just do it for rep 1 then stretch reflex/touch and go the rest. Have done 5x205 both ways
Can anyone give me a rundown on not doing overhead pressing on TM?
>>54451150How much volume would you add?4 sets of 6 at 70-something percent seems just fine?
>>54450521ive done this already 2 or 3 timeswent down to 80kg at 190cmnever had any absi wanna try something else next time i cut
>>54451205Um you could do weighted dips instead
>>54451161>don't start it off with an Intensity dayFUCK YOU I WON'T DO WHAT YOU TELL MEFUCK YOU I WON'T DO WHAT YOU TELL ME(sorry u r niceposter and a fren but I'm doing it. I've been going heavy anyway, not a big adjustment)
>>54448461I'm probably retarded, but is this programmed for four days (so like 82% one day, 85% the next day, etc.) or just one day of the week (so all of week one is in one session)?
Approved Intermediate Programs for /plg/>Bro Tier (trying hard, having sex, loving life required)5th Set (late intermediates)/plg/'s 5/3/1 (fuck wendler)Westside for Skinny BastardsMadcow Intermediate (best for early intermediate)Destroy the Opposition (J. Lewis)Cube KingpinThe Cube (+ Predator)Conjugate (best in a good gym)Spotoshot (bench only)Texas Method 4-day Split Model from PPST.Juggernaut Method 2.0 (a more periodized 5/3/1)>Nerd Tier (must have IQ higher than bodyweight in kg)Barbell MedicineRTS Generalized IntermediateRTS Emerging StrategiesNuckols Average to SavageNuckols 28 FreeGZCL (any variation)TSA 9 WeekBlevins Skynet AI ($, but cheap)>Meme Tier (might work if you love memes)Candito 6 WeekTexas Method 3-DayTexas Method Trappy VersionSheikoThe BridgeSmolov Jr.Bulgarian/Bugenhagen MethodHeavy Light Medium (not a program, just a loose DUP template).Slavic SwolenSuns 5/3/1 (written by a 1200 total Redditor)Hepburn (8x2-3s)>Retard Cuck-TierPH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)Anything with hank in the name*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
What do you guys think of BBM programs? I just want to get that 4 plate squat (already at 230 kg for deadlift, squat is 165 kg high bar (low bar causes me to often miss depth when it gets heavy) and I try to do dedicated quad training).
fuck 531, fuck wendler, fuck fakefedders and FUCK westside
>>54451821I'm sure they care, good luck with your total.
>>54448951>TLight bench, press, high rep box squat, hip thrust, triceps accessories >EA bucket of fried wings from kfc, a burger and onion rings from burger king. The lat working at burger king gave me a weird look when I entered the place with a bag from kfc but he doesn't understand the bloat life. >LTNormie metal at the gym>BDid three good things today which I'm happy about. However, everything hurts except my upper back. My lower back hurts particularly much. Came very close to tboning some moron woman (100% her fault) on the way home from the gym.>>54450731I don't like it therefore it is bad
>>54451833should've just boned her raw
>>54451831they should since I total more than all of them, they should try doing an actual powerlifting meets at some point
>>54451843Donna al volante pericolo costante
>>54448951>>WAWTTBench, bench accessories. PRed with 315x5 on flat today. If Vbro is around, I also did 2 sets of 10 with the 100 lb DBs after.>>WAWETPizza>>WAWLTTGeorge Strait>>WAWFTThe dentist told me I have a cavity. Par the course. Other than that, another V-day alone. Who gives a shit, eh?
>>54448951>trainingsquat 95% single just getting back into it, 405x1 at 188bw>eatingmaking my mom and I salmon rice and broccoli for valentines day me and her>listeningweezer, green day, all american rejects>feelinglonely, what else is new
>>54452098You're a sweet dude, my dude
>>54452098>making my mom and I salmon rice and broccoli for valentines day me and herROLL TIDE
just had 1300 calories of spinach byrek and 8 eggs
>>54451560It's like 531 so the week one is one session (same percents for a week, for each lift)
For me, its a training max and Wendler’s 531.
>>54452352cringei grwe up with a single mom so i always did stuff for her on mothers day, valentines, and her birthday. usually just candy and flowers but it's the thought that counts
>>54448951>trainingheavy deadlift day and 5x5 squats, blessed TM>eatingchicken onion and sweet potato blessed post-workout meal>listeningsome cringey pop punk/emo/2000s punk/alt playlist, #rawring20s>feelingexcited to take my grandpa to a breakfast buffet tomorrow for family time and an excuse to dirty bulk
>>54447983Threadly, but non-spamming, clearly relevant, specifically on topic, greatly informative, 100% sincere and not trolling, high quality, non-avatar-fagging, and otherwise rule abiding reminder for you unlifting ANON CHODEs to post body/lifts and get a trip. This 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 300 lbs>A The Press in excess of both body weight AND 220.462 lbs>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, try harder.Thank you.
>>54452595UPDATED 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.>HANK (Hambuilt Asian, Non-Kompetitive)Obese Asian manlet with a baby carrot penis. Doesn't compete, doesn't even lift, and is insanely jealous of those who do. LARPs as a BONER to cope.>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.
>>54451512Yeah I made a cringe this morning. Overshot everything.>4x405 squatat least it's a rep PR>3x215 the Press™ties rep PR>5x3x185 power cleaneasy as hell, reteaching myself how to do these. still hurt wrist despite baby weight. every rep got easier as I remembered how to do it. note to self: no belt on these>3x10 incline sit-upsStarting at 80-90% Monday>5x5x315 squat (5RM 395)>5x5x275 bench (5RM 325)>1x5x355 deadlift (idk 5RM but I'll just match anticip8ed Friday squat)>3xF dips
>>54452633how wide is your grip on cleans? ive been doing them the last couple months and im still changing my grip every couple sessions to try and learn what feels goodright now I'm doing about half a thumb length if not a whole thumb length out from the non-knurled center stretch. doing like snatch grip feels really bad, i cant front rack that wide and i basically have to pull my hands inward when I go to catch it rather than doing it narrowish where I can just jam my elbows forward without movingt them horizontally
>>54452685Slightly wider than deads but narrow. Probably only a index finger width in from the smooth part. I go right to the edge for diddlies. Gonna reread SS on cleans today. Not really sure what's proper
>>54452633>>54452685You know what? Fuck cleans. I've recently taken my deadlift PR up 20lbs and I've been rowing heavy as fuck. I'm not risking taking my wrist to snap city for weight 2/3 of what I can row. Also I want juicy lats. I'm doing ascending 5x5 Pendlay rows on Fridays
>>54453007I respect your decision anonI have a really bad inflamed tendon in my wrist, the one going to my thumb, from cleanstheyre really really fun tho so I'm not stopping yet.
>>54453131I could see doing them as the main workout like an Old lady lifter. But at the end of a full body workout, when my CNS is shot? Nah bruh. Askin for trouble. Also why would you ever stop when something's going great. I was thrilled to row 5x2pl8 and now I'm at 2.5 and it's a warmup. Also maybe I'll do sets across for rows and start at, lmao, 2pl8. Then just go up 5lb/week. Yeah. I like this.
>>54453332i dont do them after a ful body i do them as a secondary exercise to my squat day following TM format of heavy 1 lift volume 2 lift, because I cant DL 2x a week and recover well
>>54452595Figgy, be honest, are you an /asp/ie?
>>54453790probably an E-Chad
v1.8 patch notes:>as requested I added deload protocol. added a deload on week 3, following the standard load, overload, deload, test sequence>adjusted weight for volume sets (too low intensity)>reintroduced relative intensity values for those who asked>added sample calculation for next-cycle 1RMany questions just hit me up here or in discord. thx guys
>>54447983>stopped doing DL for a month>lost all my grip gainsHow do I stop grip from slowing me down, even hookgrip and overhand are giving me trouble.
>>54454825Strengthen your grip
>>54455077why do you spam this retarded shit program
>>54455097I'm not spamming it im posting an update but i fucked up the image a couple times
>>54455108What is relative intensity supposed to be?
>>54447983bench 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.
>>54455311Watch the telander video on it, he does a good job explaining it
>>54455311If your 5RM is 87% of your 1RM how hard is it to do a set of 5 with 75% if your 1rm? 0.75/0.87 = 86% relative intensity. With 80% you'd have 92% relative intensity. As expected, the 80% set is harder
>>54455311>>54455618Relative intensity basically quantifies effort. So instead of using arbitrary percentages you base your program around relative intensity. Ideally you want to be at 80% or higher when training for strength.
>>54455680>>54455618Why not just use RPE
>>54455077kek stop this meme programm its shit.
>>54455708I suppose it's a preference, but I find relative intensity more useful. And while you're not always on your a game, relative int tells you how hard it should feel. Basically it tells you what you're capable of instead of the other way around. For me this is far more preferable. >>54455712It's actually really good.
>>54451732>What do you guys think of BBM programs?They work just as well as any other intermediate program, but there's no circumstance where you should pay $65 for each 12 week template they sell. Jooz gonna joo I guess
>>54455708Assuming you're 100% the rpe equivalent to relative intensity looks like pic related. Most programs won't even use rpe 6. Cranking out 90%+ sets will just make you plateau faster. Relative intensity has smaller increments and a larger useful range and is less subjective than rpe
>>54455077This is dog shit, go back to shilling this on reddit
>>54456009Please, please, please, please fuck offThis place is too nice to have a tard like you ruin it
>>54456100Fuck off jank
>>54456137Don't know jank, but I do know the optimizerfag and he needs to fuck off
Happy Valentines Day
>>54456161Provide one single argument
>>54455077Do i need ass a early intermidate a deload week?Can i Do 4 days a week this Programm and a meme day?
>tfw 5x5 Deadlift
>>54456236Not him but>you have no credentials>your programs are shit >you're "optimizing" programs that don't need "optimizing">you shamelessly samefag to shill your shit program>you're a fag
>>54456236You are annoying and that is why you should fuck offSources4chan.org/fit
Every board has 1 shitposter like Hank and one annoying autist with very weird and abnormal behaviour like optimizerfag. Sometimes they are both the same person
>>54456236>You're 1 rep max
>>54456236>your're are 1RM max
>>54456236Yours are le 1 Rep Maxwell
>>54456303>you have no credentialsAppeal to authority. Burden of proof. >your programs are shit Not an argument. >you're "optimizing" programs that don't need "optimizing"Personal Incredulity. Explain why not. >you shamelessly samefag to shill your shit programBurden of proof>you're a fagAs hominem . Burden of proof.
>>54456427>>you're a fag>As hominem>asConfirmed homosexual. Fuck off ya queer
>>54450631Happy Valentine's day. Bitch.
>>54454825https://www.youtube.com/watch?v=vSzu44etq3oWestside will help you.
>>54456100 #>This place is too nice to have a tard like you ruin itIf a boy is not embraced by a village, he will burn it to feel its warmth.-excerpt, Sean's life story
Wait. This so-called optimizer has never posted lifts or body but he still shills his programs here every single day and pretends to have some sort of credibility?
>>54456495You new here?
>>54456495He claims he posted his body once and "nobody believed him anyway"
>>54456504Was that when someone pointed out the picture was from a bodybuilding thread from 6 years ago? Or the webm that was from some other forum years ago too?
>>54456524I only saw the one pic and everyone shitting on him, I don't know about any webms he may have posted
>>54456495Crazy isn't it?He has even posted other people's lifts and bodies to pretend that he had any sort of credibility, but it only revealed how dishonest he is and that he is not worth taking seriously
>>54456504>>54456524>>54456534>>54456549I sometimes hate this website because it always seems to attract super autist psychos like him
>>54456583Isn't that the target audience anyway?
>>54456596It attracts some shy, but creative people. Then the incel sociopath faggots come to ruin the fun.
It's funny how no one has come up with one coherent argument as to why the program is bad.
>>54456621>tfw shy, but creative, incel, sociopath, faggot
It's funny how the optimizer sperg dyel has tried to lie to people by posting other people's lifts and bodies to give his program and opinions a false sense of credibility
>>54453007Nah, 5x3 across like the cleans. EXPLOSIVE!
Wait. If his program is so good, then why does he have to lie to make it appear good?
im thoroughly convinced optimzerfag is just a really realy elaborate/dedicated troll and no one will convince me otherwiseprobably the biggets giveaway is posting other peoples bodies/liftshe obviously understands lifting enough to 'optimize' programs, ie: recognize when shit like 5/3/1 has you using ridiculously low weight and know its a problem, but he also probably understands the program is just shit by designso he 'fixes' it and shills it for (You)s while probably following a real beginner/early inter program himself beacuse this is all a joke to him
>>54456734Nope. In my years of posting I have realized that the biggest autists really are just big genuine fucking autists
>>54456756Retard, faggot, sperg, autist, spastic's 5/3/1
>>54456777So, I can take any program, shift the percentages by a few %, never post body or lifts, and then talk to myself like it's a real program?
>>54456826Yes. And if anyone questions you then claim that all their points are some kind of logical fallacy or that the burden of proof is on them as if you have already proved the effectiveness of your program
ill post body right now
>>54456236No one has made any gains on your dog shit programs and you have not yet proved you are able to lift more than 1/2/3/4
>>54457092who are youyoure nobody in this thread without a trip bro
>>54456642Only 7 sets of bench a week, deloading once every 4 weeks despite the program not being at all taxing, equal ohp/bench ratio which isn't ideal for powerlifting as ohp is not a competition lift and has little direct carryover to bench
>>54457126Based not Eddie
>>54456826strawman, personal incredulity>>54457124ive made gains on it>>54456734thanks for the psychoanalysis retard. >>54457186its an optimized 531, thats all.
RPE is absolute BULLSHIT
>>54457356holy fuck those nips hahahaha
>>54447983reposting bc no replyI have been doing 531 BBB for a couple of months now. I'm still a beginner and i wanted to ask if I should switch to SS or something similar since im still a beginner and very close to 1/2/3/4. my lifts:BeforeOHP:115LBS (52kg)BENCH:185 (83 kg)SQUAT:225 (102 kg)DL:275 (124 kg)Now *estimated*OHP: 141 lbs (63kg)BENCH:231 lbs (104kg)SQUAT: 270 lbs (122kg)DL: 350 lbs (158kg)how is my progress, what do? started October 2019
>>54457668do hanks 531
Why the fuck does Eddie Hall browse 4chan?
>>54457930Why does your mom browse dis dik
>>54457965She likes losers?
>>54458009She liked your dad
>>54453790Yes. Though I haven't look at the board in a few days actually. Oh well, I'm sure it's still a haven of reasoned and critical discussion of professional wrestling an not a tard hatch of armpit obsessed, brap huffing, E-Drone mega-autists.>>54454294Last time I watched The 'E for any reason other than it being on the gym TV (Smack!Down was on a couple of times) was the Rum Bowl. Seeing Edge was cool. I wasn't convinced to actually watch RAW for the first time in at least three years though.I need to watch the last episode of AEW that's still on my DVR. I find it hard to get excited about that soft dance, soyboy, nu-male flipfaggotry. But I hear Jeff Cobb makes his debut, and some guy beats up a Japanese girl. So that could be fun.
>>54456009>>54456137>>54456236>>54456427>>54457220The Burden of Proof is on YOU to show why and how your shitty little edits have "optimized" whatever program it was you were editing.
>>54457288This, RPE and percentages are bullshit. Just add 5lbs.
>>54457220>"no one has explained why the program is bad" >*gets informed why the program is bad*>"okay, now I'll shift the goalposts to say it's an optimised 5/3/1 and nothing more despite that not being consistent at all with my original statement"
>>54457220>ive made gains on itBurden of proof is on you. Until you post lifts with evidence people in this general will still believe you are under 1/2/3/4.
>>54458540Faggy we all know you use fake plates you balding retard. Please don't talk about burden of proof lmfaoooo
>>54457186>I know it's not taxing because...?? Well?
>>54458898It's literally called Hank's 531 you dumb fuck.
>>54459201>HANK wants to learn CAPITALIZATION!>But HANK can only learn four moves!>Forget move and learn CAPITALIZATION?>BENCH PASTA>FAKE PLATES>PROJECTION>HETEROSEXUALITY <->Forget HETEROSEXUALITY and learn CAPITALIZATION?>Yes <->No>HANK forgot HETEROSEXUALITY and learned CAPITALIZATION!
>>54459263Its amazing how hank has permanently triggered Figgy.
>>54459229I responded to >>54456642 correctly without you being able to refute it so you have to start playing this semantic game instead. It's a shit program, stop shilling it.
>>54459213Low volume, mostly low intensity apart from like one set per week. You could definitely run 8-12 weeks of that without needed a deload unless you were advanced, in which case you'd be doing a different program
I want to ran Sheiko, but I also have no aspirations of competing this year? Is it worth it, I don't mind long lifting sessions as I have home gym.I can do 165 kg high bar, 120 kg bench and 235 kg deadlift at 82 kg bw.
Can I do TM but no squat?
>>54448099If going from 4 to 7 sets kills you, you deserved it
>>54459644>Immediate response>Massive PROJECTION (It's not very effective...)>Lacks HETEROSEXUALITYYep, it's a Hankpost>>54460543>Can I TM but without a third of the program?If you're asking if you can do volume sets early in the week, and intensity sets late in the week, for bench press and deadlift, the answer is yes.
what program to follow once i've recovered from this back strain? leaning towards madcows 5x5
>>54457668That's good progress on 531. If you run a cycle or two of 531 FSL or any other anchor program you can realise your gains a bit more. My TM for deadlift was 160 but I pulled 180(kg)
I am excreting Norman khan logs into the toilet currently as I type this
>>54457668Your lifts are shitShould have run SS from the beginning
>>54460598westside for skinny bastards. for posterior chain dominant exercises do goodmorning for your weak girly back.
what's worse for a herniated disk in your lower back: squats or deadlifts? please don't bully me, i just wanna learn.
BBB or Hanks 5/3/1 cant choose.
>>54461516Jesus Christ, optifag. Shut the fuck up and stop shitting this thread up with your autistic samefagging
>>54461516isnt hanks just bbb but changed the numbers a bitso 4x8 instead of 5x10 and changed the percentages of the main sets
What was koreabro's max bench?
First time in a long while filming bench from the side. How shit does it look, and how to fix?
>>54461789However, there are some obvious improvements
>>54448099Don't swap out cleans for any form of deads, power cleans build nice traps and you can't deadlift too often, it will fry your CNS.
>>54461789MY PRESS HAS GONE DOWN 14 KG IN THE PAST FEW WEEKS I'M TOO FATIGUED HELP MEEE AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAEOGDASHBG
>>54461831Lift less (but more), eat more (but fried chicken)
>>54450195Keto is nice if you manage to stick with it, worked great for me but I didn't train at that time. I've used other low carb diets for cutting though, I managed to maintain most of my strength by cutting down the volume and increasing intensity and basically just did heavy singles 3 times a week.
>>54461857>Lift less (but more), eat more (but fried chicken)Stop playing around, THIS IS SERIOUS
>>54461793who is that sad lonely twink off to the right?
>>54461831take a week ofsmall deloadmaybe a new programmcheck sleep and caloric intake
>>54462083How much of a deload is appropriate would ya say?Thanks
>>54462092dont know. chose something you comfortable with. i would start from 5 kilos from your lift before you go down.
>>54462235I was forced to do -14kg from 5RM just yesterdayI guess that's a good enough deload, ain't it?
>>54461789I think your contact point is maybe a bit too low, and you press too straight so you lose a some power near lockout. Very consistent barpath is good though.
>>54462249>I think your contact point is maybe a bit too lowBut his elbows are almost directly under the bar>you press too straightI agree, he could afford to press a little further back
>>54460018It's not low volume at all retard. Explain how 24 reps low volume. The volume is perfectly calibrated to the prescribed intensity, which is also not low. Anything over 70% is effective for strength training given the appropriate volume. Of course you don't know that. I'm sure you're doing a genius program where your doing 90%+ for 5 sets of 20. Yep that's just right!!
>>54460598/Plg/s 531@54460018>Broooooo Just do 5x20 with 99% and never deload lmaoo mad gains
>>54462339>>54462369Fuck off you samefagging faggot
>>54462377Yeah, those are both my posts. What's your point ?
>>54462394learn how to reply retard
>>54462394My point is you should stop your blatant samefagging
>>54457668Who the fuck stars with those numbers? I have those numbers after eight-and-a-half months of training -- I could probably barely bench 90 lb when I started, though.
Is hanks 5/3/1 now good or bad????
>>54462322>>54461789I tried doing some analysis on your start point, bar path and contact point, and compare to what I would think is an ideal press. The blue is your current arm and pressing form, and the yellow the changes that could improve your pressing.As >>54462322 says, your elbows are almost directly under the bar, which is good, but your contact point is very low on your chest, which leads me to think you have a pretty narrow grip. I almost thought it was a close-grip set to begin with.Moving the contact point further up, as well as flaring your elbows a bit more and maybe widening your grip (i don't know how wide it is currently) would take the weight off your shoulders and triceps, and put it more onto your chest.One benefit of having a higher contact point is more tension on your chest, which means greater ability to contract (stretch reflex etc.), increasing your speed off the chest, where the triceps can't exert as much force. Your triceps are only able to exert maximal force as the bar moves further up, so using them as your main drivers off the chest isn't optimal.Another benefit of having your contact point higher on your chest, is that your lockout point would automatically more further towards your face, which increases the stability of your shoulders near lockout.thanks for coming to my ted talk
>>54462815>your contact point is very low on your chestAh, that's what you meantI thought you were judging by his elbow position in relation to the barIt definitely looks like he's benching with a close grip
@54462928wrong@54462451ill do as i please
>>54462982Can we get this annoying faggot banned already?
>>54463017Not quiteNow fuck off faggot
I finally lifted 170kg deadlift after 5 year of lifting am I going to make it :)
>>54463175Good jobI did 175x5 just yesterday but the grip is on the edge of failing
>>54463197I use chalk + hook grip
>>54463205Me too>>54463211Multiply by 2,205 and you have it in lbs
>>54463211>kg, which everyone, even powerlifting ameritards, uses
which programm after ss?
>>54463636i want something for 4-5 days
>>54461870That was serious>>54462077His usual dyel friends weren't around that day I guess>>54462249>>54462815>contact pointI've been told that but flaring my arms and touching higher feels like shit. I'll try forcing it see what happens>narrow gripRing fingers on the rings, I don't know how narrow that makes it compared to other people>blah blah all that other autismThanks I'll try to try
>>54463694>That was seriousI still don't understand what you meant mate
>>54463702Lower volume, slightly increase intensityEat the same you do now plus fried chicken
>>54463364>Everyone uses it Therefore it good!!
>>54463717>Lower volume, slightly increase intensityYou misunderstood, I am fatigued as shitIf I increased intensity any more I couldn't lift the bar off my chestYesterday I got a ~3-week old 5RM for only a single
>>54455077imagine actually running this lel
>>54463792Which is why you lower volume, after a few days of that you should be able to increase intensity a little (while keeping volume low)Note "a little"
>>54463836Are you telling me to do heavy singles at +1-2kg of yesterday's session?
>>54452595>not having to prove you competekinda cringe
>>54463756seriously? What is the point of having a common unit of measurement for anything? Time, distance, mass, it's all so that they can be related and compared. The whole point is that everyone knows what it means otherwise it's all just arbitrary
>>54463673where do i find it?or should i really do it my self like in ppst?
>>54463906Use relative intensity to program it yourself. Here you go:Monday: 5x5 74%Tuesday 3x5 61%Wednesday: restThursday 3x5 74%Friday 1x5 83% and add 5 lbs the next week
>>54463906TM is a templateYou should follow the basic template and change it up as soon as it stops working (as per PPST)
>>54463694>touching that low with ring fingers on the ringsyou fucking slenderman people i swear to god
>>54463971Optimiser-san you need to stop
>>54463971>relative intensity is the only parameterlol
>>54464085I don't think my arms are particularly long, my monkey number is 1Should I widen my grip or not?
>>54464498Give it a shot. Just switch back if it sucks
>>54464498i think your delts are too strong compared to the rest and thats the reason you touch lowif your pecs were strong you would flare more. Wide grip as you press now would probally feel like shit unless you arch more
F U N C T I O N A L>>54464533>are too strongThis doesn't exist
>>54464570your back doesnt hurt doing this meme shit?where and when does your back hurt exactly, i might be having some similiar issues
>>54463874man is the measure of all things
>>54463825>no argument against itthe "low volume" retards have already been btfo. next argument please
Wake up in the world and I'm just another lifter.
>>54464570wtf is this stupid shit?
>>54464650But there isn't much volume. And no intensity to make up for that.
>>54464650where are the accessories? variations? >testing a 1RM every four weeksthis will maybe get you to 1/2/3/4 before you get too fatigued to make any progress and your form goes to absolute shit
>>54464575It doesn't hurt more than it did already. Actually it feels a little better than it did this morning.It hurts between the height of my bellybutton and where the asscheeks start, mostly in the middle but a bit to the sides too>>54464691High box squats with chains and bands and a band around my neck to rember to keep my back straight
>>54464840you didnt specify when it hurts
Liftan for 7 years. Was always lean and fucking around but weak af. Came here 1 month ago, you guys told me to eat. I bought the 531 app and optimized it from plg 531 meme and i hit 2 plate bench 1pl8 ohp and almost 3 plate squat. Also went from 67kg to 73 and still lean
>>54464871All the time except when lying down on my back or side, or sitting with good posture
>>54464906does flexing the spine hurt? Or extending the spine?
>>54464885basedkeep going anon
>>54464885Good job. Haters will say your lying or Hank or Optimizer San. They simply refuse to believe. I too have seen great progress on Hank's 531
>>54464914Flexing hurts, but how much depends day to day very much. Usually it's almost tolerable, but when I do stupid shit (such as """heavy""" front squats earlier this week) it hurts much more for about a week or two
>>54464840your posterior chain is too tight. long stretches after your lifts (warm muscle) and roll your glutes and IT bands
>>54464964What stretches specifically
>>54464960sounds like you have a chronic injury that just wont healhow did it initially occur?
>>54465002hamstring and glute stretchesstuff like pigeon pose, seated hamstring stretch, etc. look some up on youtube
>>54465014Trying paused deadlifts way too heavy the first time, just did a set after real deadlifts and then oh fuck I can't walk hlep>>54465030Ok
>>54465048>Trying paused deadlifts way too heavy the first time, just did a set after real deadlifts and then oh fuck I can't walk hlephow long ago was this?sounds like you just slipped a disc man
>>54465048Isn't that how you snibbed your snab up the first time?
>>54464570>that looks fu- WHAT THE FUCK ARE YOU DOING WITH THOSE BANDS
>>54464691it's a cry for help
>>54464570>squatting with bands around neckHe who lifts for fun lifts less than he who lifts for his life
>>54465151Cutting the bloodflow to his brain causes his body to release adrenaline and activate retard strength mode
>>54465176His advanced strength training methods make me look like a troglodyte throwing sticks around
You can go
Can I develop stronger glutes and hamstrings with box squats ? I have a 370 wide stance squat, however I can't pull more than 275. My glutes and hams look weak and flaccid.
I am doing 531 BBB. Is it a retarded idea do my 531 squats high bar while the bbb ones with low bar?
>>54464721you're wrongplease provide some arguments instead of making an assertion. ive provided my arguments. yet to be refuted. >>54464748>accessories do whatever the fuck you want retard. do you track your accessories? do some chins, go suck off figgy, i dont give a fuck
>>54465252>glutesYes>hamstringsNoI suggest something like goodmornings and romanian deadlifts
>>54465252you cant pull 275 because youre weak as shit squatting on a box
>>54465048rolling ur glutes is gonna help a ton tho. get a softball or lacrosse ball and put it on a bench and sit on it, rolling it around till you find your knots. Its gonna be brutal just do it. After a couple weeks you should notice a big difference
>>54465263post your lifts coward
>>54465340>rolling your glutes fixes bulging discslmaoing at this post>after a couple weeksthis is how you know this is a sham
>>54465340Sounds dangerous. One slip up and the ball goes up his ass
>>54465300>>54465317 How exactly am I supposed to "Progress" on the deadlift ? Every program I've ever looked at or run with them has them a 1 x 5. I began with the bar and all my lifts have prgressed except the deadlift.>OHP 145>370 Squat>225 Bench>225 BB Row>275 Deadlift conventional :(
>>54465367>implying thats a bad thing
>>54465376just do more sets you goofball???>program tells you to do 1 set>know you cant progress on 1 set>still insist on doing 1 setlearn to adaptdo 1 set what the program says then do a couple more with a slightly lighter weight
>>54465364if he slipped a disk he’d be in the ER begging for percs not the gym squatting with bands around his neck
>>54465403He's Italian, not French
>>54465426not necessarilydisc injury lies on a spectrum. Thats why in the medical world they classify a severe bulging disc as a hernia
>>54463226Multiply by 2.2. Not two-thousand, two hundred and five.
>>54465475>neckbeard is also a trumpsupporterlol its all adding up huh im not suprisedmaybe have sex and go outside
hanks bbb is shit!"
Damm iam stalling but i dont want to deload, would another program help?
>>54465254Yeah seems dumb. First mistake though is not doing Hank's 531>>54465376Do Hank's 531
>>54465493Literally one of the most successful people on /fit/, cry more you fucking pussy.
>>54465653>most succesful people on /fit/>on /fit/
>>54465493lol do you even lift?
>>54465453in the medical world the best they can do for 90% of herniated discs is rest and PT which is basically stretching and rolling plus some mobility shit so yeah if its a true hernia it will take more than a couple weeks but either way he’s gonna have to sit on some balls
>>54465493>Leftist brainlet sees a meme>Leftist brainlet assumes the memester's entire political ideology from meme>Leftist brainlet is baffled when whatever dickless groob they nominate gets historically BTFO'ed in the general election.Raise an error with your programmer and see if you can't get a firmware update that will make you less stupid.
>>54465653Post body angry manletAll you do is shit up the thread with your outbursts of autistic rage.
>>54465653>Literally one of the most successful people on /fit/Fuck me, that's actually a defensible claim. How sad for /fit/.>>54465667Here's a squat. I have to bounce to the gym now, I'll see you all in the next thread.
>>54465738It's amazing how weak you look
Question please: if I do 75% of 1rm 8 time what is approximate value of rpe?Thank you
>>54465968rpe 8 if it is 75%
>>54466028How to calculate this?
>>54466052Don't listen to him
>>54466052just google a repmax to % chart1rm 100%2rm 95%3rm 92%4rm 89%5rm 86%6rm 83%7rm 81%8rm 79%9rm 77%10rm 75%if you did 8 reps at 75% (if we assume that is your true max) then you will have 2 reps left in the tank making it rpe 8
I'm running this program.Any good?
I strained my hip flexor, I haven't done squats for 2 weeks, but I turned into forklift and increased my dead from 195 to 207.5kg in 10 days.
>>54465252No way you’re squatting 370 to depth while pulling only 275
>>54465062April 2019Might be, I finally pulled my head out of my ass and saw a doctor and am getting an MRI in a week>>54465085It's still the same snap>>54465115It's so you can't fail reps>>54465151>>54465176Big brain>>54465340>rolling ur glutes is gonna help a ton thoRolling on my back does temporarily relieve the pain a bit. Never tried glutes>softball or lacrosse ballIs tennis ball ok? I have one I found in the street that a dog must have lost. Only other balls I have currently are ping pong, soft foam, and deez nuts>>54465426The first few days I could barely walk thoughI didn't go to the hospital because I'm fucked in the head with hospitals and don't like them>>54465738Is that a 2d smith machine in the back? I never understood the point of those
>>54466441>BTW I USE ARCHfuck off
>>54466276Is this another one of optimizer's routines?
>>54466559I dont though
>>54466598he doesn't like RPE
>>54464885Nice, I've been doing plg's 5/3/1 for the past 20 minutes and I have already put 50kg on my bench.
>>54465475It's 2,205, faggot
Can I realistically gain strength (Specifically on squats), while training for running ? I want to start doing 2 mile runs every other day and am running Macow 5 x 5. Would this hinder my progress ?
>>54466708Really? I did it and my dick shrunk and I got gyno
>>54466751Wow, you must have done it wrongNot >>54466708, but I did it too yesterday and it I got a raise
>>54466751I did it and got raped by a wild pack of niggers
>>54466337you’ll probably want something harder than a tennis ball but its better than nuttin
>>54466746itll hinder your progress some but its perfectly possible, for a while i ran twice a week and up to a half marathon while pl>>54466708haha
>>54466441Sheeeeeeet what should I run instead
>>54466276>% AND rpeAbsolutely trash.