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> 「Forbidden Gains Requiem」 edition
>thred soundtrack https://www.youtube.com/watch?v=XUhVCoTsBaM
If you want form advice, post a video instead of your cryptic nonsense that only makes sense to you.

Important information to give when asking for general advice
>Age
>Height
>Bodyweight
>Your current numbers on S/B/D
>Years lifting
>Program History
>Real life impact to training if needed
>What you like doing in the gym
>Goals
>You're waifu (whom is a slut)

>How to bench press with Scot Mendelson
https://youtu.be/TCBAJoQvms8

>How to squat with Chris Duffin
https://youtu.be/U5zrloYWwxw

>How to deadlift with Chris Duffin
https://youtu.be/oiDczs9j75E

>Programs, stretching, bands, lift tutorials
https://pastebin.com/V84Y0J9Y

>Conjugate pastebin
https://pastebin.com/hwpZANaT

>Tripfag Numbers
https://pastebin.com/xqFCG4t9
>>
first for sumo is gay
>>
Second for my stummy hurt
>>
>gased out after 8 reps of 1 pl8 deadlift
How to fix? Generic cardio?
>>
An*me is gay
>>
>>61310841
>>61310852
>He doesn’t have the 4chan gold pass.
>>
>>61310911
Suicide
>>
>>61310911
no, weighted endurance is much different from generic cardio. Generally 8 reps of deadlift is just too much anyway and especially at 135 you shouldn't be doing more than 5 reps.
>>
>>61311029
What is that called then? Weighted endurance? It isn’t cardio, it isn’t strength training.
It’s weird that no matter what weight I deadlift, it completely gases me out. Surely there is also some sort of benefit from having more endurance for powerlifting
>>
Any vegetarians post here?
>>
>>61311165
>retards
Ftfy
>>
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>>61311188
Enjoy your monthly beef burger, yank
>>
Thoughts on EMS training lads?
There's a job going near me I could probably get that has a business model revolving around it.
Looks interesting but I'm wary because they make claims like
>a single 20 minute exercise session per week is enough!
>>
>>61311226
rent
free
>>
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>>61311142
"conditioning" I guess

but honestly I trained nothing but heavy singles for years then spent a month on conditioning and it didn't take long to catch up. Went from 8 to 12 to 15 reps on 515 trap bar then went 14 reps at ~550 in comp. I don't know if training it specifically is worthwhile unless you actually need it in particular.
>>
>>61311142
Usually, it's called GPP, which is a sack in which every non-specific training is thrown in.

Depending on what you're specifically after, there's lots of things you can do, but increasing any aspect of general fitness will have a bit of carry over. As an example, running 5k 2-3 days per week won't improve your general anaerobic resistance in a noticeable way, but will make you gas out a bit less deadlifting 1pl8 for 8 reps. Not what I'd recommend if you want to improve your anaerobic resistance or your work capacity anyway, though.
>>
>>61310841
Madcow or Texas Method?
>>
>>61311264
>320x180
video for ants
>2.47 MB
missing out on valuable bitrate that could be used to OPTiMiZE your webbums
>>61311165
weems is a vegan in training
>>
>>61311264
PPST talks about how conditioning/GPP/C*rdio (they're all the same thing, lets be honest) is an adaption that comes and goes quickly, so you just train it on an as-needed basis
>>
>>61311305
>video for ants
couldn't get the thing under the filesize limit
>>
>>61311371
Webm for bakas with 3mb constant always looks decent when I have a computer around to do it
>>
>>61311371
bet you could do better if you used this https://github.com/Cephel/4chan-webm-maker
>>
>>61311371
a bit higher resolution at a lower bitrate looks better some times than maxed out bitrate and lower res
>>
>2 in price of 1 sale on cola
Nice time to stock up.
>>
https://www.instagram.com/p/COdVQcCr3oD
You WILL buy the shorts
>>
>>61310911
>>61311029
>>61311142
>>61311305
>>61311264
Its called muscular endurance. Usually you see things like pushups as it. its even a category on the apft (pushups and situps)
>>
>>61311454
>>61311456
>>61311466
on mobile and set the quality to "low" and started trying sized from 360p on down. I might do it again at home with webm for bakas.
>>
>>61311305
>vegan in training
probably closer to the other extreme meme diet but I did do it for a day once

happily omnivore CICO now. fad diets are quasi-religious boob bait
>>
>>61311589
>Will this tatted whore and negro campaign help us sell shorts?
>Shorts?
>>
>>61311637
>fad diets are quasi-religious boob bait
except for paleo which happens to be good by accident
>>
>>61311589
>the picture people in the ad
has MB joined.... (((them)))?!
>>
>>61311665
What's even paleo? Isnt it just eat whatever as long as its not processed foods?
>>
>>61311665
What counts as paleo?
>>
>>61311697
my dick, now suck it bald fat boy
>>
>>61311683
>eat whatever as long as its not processed foods
that plus no milk, only fruit allowed is stuff like berries olives and tomatoes, and 100% of grains and beans are haram. pretty solid choices but i'm never going to stop drinking milk
>>
>>61311637
if I was less poor I would unironically go full MONGOL, just ridiculous amounts of beef prime cuts every day. literally never get tired of it
BUT... if it was the case that low carbs actually were show to significantly hinder my lifts then I guess I would add them back in

t. sincerely ibs bro tired of a ripped up digestive tract and bloodied shits
>>
>>61311697
>>61311683
pretty much
>>
>>61311730
>no milk
Ha ha, don't think so, I'm white. Evolution comes at you fast, I'm not eating like homo habilis either
>>61311742
>low carbs actually were show to significantly hinder my lifts
yeah I'm not wrestling without carbs lol
>>61311745
so, food
>>
What happens if you fail a squat with your hands like this?
>>
>>61311742
planning on doing snake diet this summer and i'm gonna be eating around a pound of steak, 4 pastured eggs, and a few pints of milk for my refeed every other day, fried in butter. the meat egg and dairy diet is truly patrician
>>
>>61311810
Just drop it?
>>
>>61311800
>so, food
yeah but instead of
>stop eating lab-brewed chemicals
they sell it as
>eat like a CAVEMAN
so the normies think it's cool
>>
>>61311811
Probably solid for a cut... don't forget to squeeze a lime for vitamin C
>>
>>61311661
Kek
>>
>>61311832
acidic foods are haram i'll just eat a multi-vitamin
>>
>>61311829
grug no eat box food. longnose tribe no inspect grug food and draw on box
>>
>>61311863
The shit you people come up with just to avoid eating food...
>>
>>61311810
Let it roll down your spine cracking each and every vertebra.
Or just drop it
>>
>>61311810
the trick is to use figure-8 staps. Then you CAN'T fail.
>>
>>61311863
Pills and powders are haram, I'll just have a plant
>>
>>61312142
plants are yucky
>>
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Pinkchads WW@
>>
>>61312196
wtf why does it look like it's snowing, is your dandruff that bad?
>>
>>61312232
Chalk probably
>>
>>61312232
lmao
>>
Excreting my second batch of Norman khan today
>>
>>61312232
he's Canadian. It is snowing.
>>
>>61312232
>he doesn't have a disco ball in his home gym
>>
>>61312196
4pl8 as in...220kg? Fukken nice
>>
>>61312510
Yeah, I'm catching back up to figolas in both BW and squatcelling
>>
WAWTT
WAWLTT
WAWET
WAWFT
>>
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>>61311810
dont max squat unless you can get side spots
>>61312196
everytime i watch one of your videos i get annoyed that powerlifting hasn't figured out how to do cameras that point directly at the crease. fucking ziptie a webcam to the uprights
>>
>>61312956
I always thought that there should be some system using colored dots or magnets or lasers or whatever, but then I remember reading about automated umpires in baseball and how it just became about fooling the camera instead of the game
>>
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>>61312956
>fucking ziptie a webcam to the uprights
behold the future of powerlifting depth judgement
>>
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RAPIDLY APPROACHING HINDENBURG MODE

>>61312956
Shame, it's so much more comfortable
>>
>>61313070
>HINDENBURG MODE
That sounds ominous
>>
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>>61313117
>he's not aware of the originator of said bulk routine
>>
>>61313004
>>61313021
i wasn't thinking about getting rid of the judges, but more for the people watching it after the event. would give more credibility to some of the more money based events. vlad's 525kg is a good example. for examples, i haven't seen a crease angle for any of bells squats.
>>61313070
>huge like hindenburg
i think you can still bail foward or roll it backwards. i have nkt practiced it yet. my plan would be to just bail on it backwards to the floor.
>>
>>61313263
I feel like you should be able to just roll your hands under and step forward unless you're in extreme low bar forward lean then dump it over your head and suffer brain damage or w/e. Would have to remove spotters to avoid pinching arms though
>>
>>61313263
And I don't think they could have both a judge and a camera unless the camera was only for review, can you imagine how hard judges would get seethed at if there was unambiguous proof they were wrong
>>
>>61310911
I don't see how you can get gassed doing that
You'd have to be weak, do nothing but singles and doubles, or be fatigued from another session
>>
This is a 475 squat from a while ago, could I get a form check? I've got a theory that I have weak glutes
>>
>>61313421
Looks fine to me if you aren't having any issues with it
>>
>>61313070
>RAPIDLY APPROACHING HINDENBURG MODE
flaming?
>>
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>>61313421
femur angle looks well above parallel when compared to your spotter arms and it looks like your belt is crashing into your thighs at the bottom of the squat
>>
>>61313358
>judges would get seethed at if there was unambiguous proof they were wrong
this for sure. garrett fear was saying there were high squats at the kern. got no proof
>>61313421
you'll hit the glutes more if you sit back more instead of letting your knees travel foward. that should tell you.
you might be a bit high because of how you squat. you're getting lower but pushing your knees foward but and not lowering the hips.
>>
>>61311810
it would be extremely painful.
>>
>>61313070
you have sumo tits now. weight and height?
>>
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https://www.reddit.com/r/StartingStrength/comments/kunad7/mark_rippetoe_goes_on_a_talk_show/
holy fucking kek
>>
>>61314026
Stay there.
>>
>>61314026
that was stupid, should've known better than to open a link to reddit, give me my 2 minutes back
>>
>>61313421
It's high
Lern wide stance and sit back

>>61313917
I had tits as a 70 kg teenager too, I blame my mother raising me on sõymilk
104 173

>>61313844
>4u
Yeah that's what I thought
>>
>>61314435
>104cm
>173kg
Basado
>>
>>61314435
>104 173
jesus.
>>
>>61312863
>WAWTT
Shitty ME DL: deficit sumo
DE DL 60%: deficit conventional 5x5

Cable rows 4x10
-ss-
Face pulls 3x15

No time for hypers. Some dyel took the platform for an entire hour to learn the snatch from a woman
>WAWET
Some rice, egg, shrimp thing
>WAWFT
Great. Need to find a way to do some hypers at home for lower back revovery
>>
>>61314435
>104 173
Mirin im 70 170 myself wish that was me.
>>
>>61315223
>learn the snatch from a woman
doing it wrong, baka
>>
>>61313481
Ok thanks

>>61313649
>>61314435
Not to cope but the camera angle is deceiving, it's closer to parallel than it looks. My knees go out at a pretty big angle, maybe like 30 degrees. Used the same form at a powerlifting meet a while ago and it got all white lights. I am trying to learn wide stance but it's very challenging, I can't find power and my hips feel messed up

>>61313660
This is better than it used to be in terms of sitting back, doing my best to correct it
>>
>>61315316
if you give us a better angle (side on) we can assess it better obviously
>>
>>61315341
Are you implying that 3 cameras is an optimal setup? I might have to agree
>>
>>61315405
whatever works, most things are an improvement from "behind and above you"
>>
>>61315316
>>61315405
no. low from the back at like a 45° angle. i also think you are high on this
>>
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>>61314026
OMG. This is fucking amazing.
>>
>>61315264
The only snatch you should want from a woman is between her legs lmao
>>
>>61314489
>>61315170
>>61315261
I was up to 107 a couple months ago but have been bouncing between 104 and 106 since. Not intentionally, I just can't bring myself to eat enough one day out of two.

>>61315223
>Need to find a way to do some hypers at home for lower back revovery
Kitchen table and small band, propped up with something if it's too low.
If you can't get that to feel good, do very high rep band good mornings. Better than nothing. I used to do those before building the reverse hyper plugin and it was part of what fixed my back.

>>61315316
>it's closer to parallel than it looks.
So you agree it's high?
>My knees go out at a pretty big angle, maybe like 30 degrees.
That's not much. I'm not saying you have to squat this wide >>61311810, but wider than you're doing now should be good for you especially seeing how long your legs look.
>>
You know what lads... I was feeling slightly depressed today, probably due to an overconsumption of caffeine (cofvefe) elevating my anxiety levels and thus depression along with the impending nwo agenda and the whole vax ordeal.
and I've been one to proclaim that I would desire pussy itt before, but considering my libido is down currently and my mind is a bit more clear headed than usual I came to the realization that elevated my mood back up again and that is that....atleast I'm not married, holy hell lmao. (not an incel cope I swear)

https://www.youtube.com/watch?v=Wzk4eRJk8ig
https://www.youtube.com/watch?v=Bx8BqzAoKsI

that's it for tonight, I'll be going now (to bed)

>>61315481
>>61314026
>>61314169
>>61314301
bonus clip: https://www.youtube.com/watch?v=iddjbpUOhcg
>>
>>61315575
Yeah, I can't see a way to do hypers so I'll try to do some reverse hypers and goodmornings
>>
>>61315575
>I just can't bring myself to eat enough one day out of two.
Says the dude who drinks cream on camera.
>>
>>61315652
>Says the dude who drinks cream on camera.
Once you get to a certain point, it is work to put on weight. eating like 4lbs of pizza helps put on bodyweight, but you feel bloated for a couple days. eatch push is effort.
>>
>>61315731
I wonder at which point bloatmaxxing begins to be counterproductive

>>61315617
I got tested for Covid today, negstive. I just have a bad cold. Wonder how hard my gains are gonna get hit.
>>
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>>61315833
>bloatmaxxing begins to be counterproductive
that doesn't have any meaning. if you're only goal is to be stronger, not that i can think of. if you bulk out of a weightclass, its when you get to big to cut back down.
it could be other arbitrary points like bulking out of your clothes or maybe your belt, cant run a sub 7 minute mile, just don't like looking that fat, etc. its up to the person to decide.
>>
>>61313070
>this is the body of an athlete
>>
>>61315936
So, if your only goal is to get as strong as possible, there's no "overdoing", so to speak, in gaining bodyweight even if most of it is fat? I'm asking you because I assume if someone has practical experience with that hete, it's you.
>>
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>>61316016
100% PURE ATHLECICISM

>>61316018
The only thing I can think of is at some point the bloat will hinder your deadlift. Besides that it's up to you as was said.
>>
https://youtu.be/q8-3l0yrMU4?t=945
>conventional deads win as a feat of strength, but no matter who you are they also win as a developmental exercise
bromley DESTROYS sumo copers.
>>
>>61315646
tie a rope to a post or pillar, grab a yoga mat, step inside of the rope, back of your heels flush against the pillar, fold up the yoga mat between your waist and the rope, lean forward and do hypers
>>
I want to squat a 6pl8 double in honor of Figgy but I don't know if I can today.
>>
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>>61316252
Alright, let me just- whoops!
>>
>>61316362
Just squat 6pl8s + 5lb for a single if you can't hit a double
>>
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>>61316018
pretty much >>61316097
>>61316180
>bromley DESTROYED
>>61316362
sounds like you're leaving plan because you fear his strength
>>
>>61316180
Ok Alex

>>61316362
That would be very funny. Even 1.5 reps would be more than he's ever done.

>>61316363
>neck extensions
Remember to chant grow grow grow or it won't work
>>
>>61316376
>>61316398
I'm probably just going to squat tomorrow anyway so we'll try it then
>>
>>61316362
If your legs are fried don’t worry about squatting it, just bench it.
>>
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>>61310841
THREADLY REMINDER for you unlifting ANON CHODEs to post body/lifts and get a trip. Tripping is the only way anyone will believe anything you have to say about anything. And only if you demonstrate at least one of the following:
>A squat in excess of both 2.5 times bodyweight AND 500 lbs
>A deadlift in excess of both 2.5 time bodyweight AND 500 lbs
>A bench press in excess of both 1.5 times bodyweight AND 350 lbs
>A The Press in excess of both body weight AND 220.462 lbs
>A front squat equal to or greater than LMAO4PLAET and 1.75x bodyweight
>A body that /fit/ won't roundly criticize (good fucking luck)
If you can't manage at least one of these, shut the fuck up, go to the gym, and try harder

now plz stfu and let me post the rest goddamnit aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
>>
CIRGE
>>
>>61316534
OFFICIAL /PLG/ RULES (No bitching!)
1.) Do not talk about cutting
2.) Do NOT talk about cutting
3.) An adult male is >200 lbs, and this is an 18+ board
4.) LOLfedders get out
5.) Every fed is a LOLfed
6.) There are no real rules about lifting, half-rep all you like
7.) There are no real rules about judging either, enjoy your R E D L I G H T S
8.) You must have vids to prove your lifts
9.) POST LIFTS or GTFO – The choice is yours.
10.) EAT MOAR – It is never enough
11.) Your program is shit, no exceptions
12.) Powerlifting is not a sport.
13.) Sumo pulls and 2 inch bench are ghey
14.) 5/3/1 and Cringejewgate are ghey
15.) Flame beanies are ghey
16.) Grow a beard
17.) Wojak posters get The Rope
18.) Phoneposters get The Rope.
19.) Everyone stronger than you is on sterons. Everyone weaker than you isn’t trying hard enough.
20.) Try Harder
>>
CIRRRRRRGE
>>
No
>>
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>>61316552
UPDATED LIST OF PLG APPROVED ACRONYMs (Arcane CipheRs Of Never Yielding Muscularity). Post, but don't spam, in every thread.

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

>SUMO (SUbhuman MOron)
Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.

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

>VOLEM (Voluntary Evermediate)
Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.

>BONER (Bench Only No Effort Retard)
Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.

>LARPER - Lamely Accessorizing Retard, Performance Essentially Rubbish
Wants to be a powerlifter without actually lifting or trying hard. Buys $800 in clothes and accessories to dress the part. Stuck at a 400 kg total. Widely loathed.

>FAGIT (Freakishly Adept Genetically, Incredible Total)
Strong from birth, never had to work for it. Still works at it, just to ULTRA MOG GDEs even harder. Hated by everyone, but they can't really do anything about it.

>JANITOR (Just ANother Ineffectual Twig, Obviously Retarded)
Complete assclown and permanent virgin.

>TWIT (Third World Idjit Tard)
Italian.
>>
Again
>>
Nothing personnel figlet
t. the superior athlete
>>
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>>61316545
>>61316565
>>61316566
I SQUAT MORE THAN BOTH OF YOU SHUT THE FUCK UP AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
>>
>>61312863
>Training
Bench: 325 2x3
Ohp: 145 3x5
>>
>>61316494
OHP today and I probably had a PR in me the way it's going.

3x3@225
3x2@245
1x4@225
?x?@185

never doubled 245 or x4 on 225 before
>>
>>61312863
>>61316606
https://youtube.com/shorts/ZeZCge_q-Ck?feature=share
>>
>>61316619
Neat. Good job building and not testing, I know some goobers on here struggle with that.

>>61316606
One day someone is going to get you to do some volume and get stronger.
>>
>>61310841
Can you even satisfy her without a 315x5?
>>
>>61316735
Idk senpai, seems to be working so far, just need to tweak deadlift intensity on VD.
>>
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>gym scale says I'm 97kg which makes sense with previous readings and how I've looked while bulking
>Two different scales say I'm 107kg

Am I 97kg or are my lifts 10% heavier than I thought? What would be more based?
>>
>>61316735
You do realize Bobby did Sheiko, right
>>
>>61316735
>I know some goobers on here struggle with that.
you say that like I don't usually advocate for a big single every session
>>
>>61310841
@Weems

Are you still doing 3 day TM?
>>
7 years retail over and out
someone say full westside, twice daily workouts? Sled pulls, restorative/special workouts, all that fun stuff
>>
>>61316847
Kinda, I had a knee injury but should be back on the wagon soon
>>
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>>61312863
>T
Squat 4pl8 6rm, 2*6 backoff, DB lateral raises, 2*4 pause below knee deads, goblet squats, suspended SSB GMs, carrying soil around planting the herb and hot pepper garden (GPP for the month)
>LT
EDM playlist
>E
Chisken tikka masala
>F
Coming off a cold that babby had and gave me, the app knocked my volume down a lot today which was probably about right
>>
>>61316868
Quit your job?
>>
>>61312863
>Bench 150kgx3,8; 4x2
Push Press up to 115kgx2
WGBP 110kg 2x10; 1x12
Chin-ups 5x

Hmm maybe I'll do Conjugate for upper body too. Or maybe I simply need to do more doubles and triples
>>
>>61316911
>carrying soil around planting the herb and hot pepper garden
checked. What are you growing this year?
>>
thoughts on cossack squats?
>>
>>61316787
Fingers crossed for you.

>>61316796
I said volume, not Bolshevik grease-the-groove buttfuckery.

>>61316802
I’m going to be honest, I have no idea how you train, I just like your name and I know I’ve see peeps slamming their dick in a door indefinitely in pursuit of random ass baby PRs so I applauded your progress and sense.
>>
>>61316977
Pretty standard herbs (thyme, rosemary, cilantro, basil, sage), sweet pepper of some sort (mad hatter), jalapeno, havasu hot peppers. Nothing wild, we don't have a ton of room so we just grow things that add a lot to a bunch of dishes when added fresh instead of growing like two carrots
>>
>>61317079
>havasu hot peppers
That shit slaps bro.
>>
>>61316956
yeah cba with the extra hassle after a recent takeover / i'll be getting an actual engineering job soon
>>
>>61316911
you have pretty long legs don't you? we look fairly similar setting up for deads. interesting to watch.
>>
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>>61316751
>>
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>>61317670
>i'll be getting an actual [. . .] job soon
>>
Are there any routines more suited to having a less fixed schedule?

I’m coming to end of LP and things like TM seem okay but because of work I don’t really have a fixed schedule where I can reliably be ready and recovered for the big VD or ID so if my ID goes to shit then the whole week is wasted? Anything else where effort is more spread and fluid?
>>
>>61317389
Oh good, haven't tried em before, just wanted a red pepper to go with the green jalepenos and that's what home depot had.
>>61317675
Some ratio or another that makes my RDL and DL very similar, yeah
>>
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>>61317710
ronnie coleman was in a similar situation to you. aspiring accountant, pizza driver, southern, everything. but I guess you're precluded from becoming a cop as your next move.
>>
>/fit/ believes that benching 300 is a momentous achievement
Lel
>>61317498


>>61317726
There are some DUP type programs in Nuckols' 28 free programs. Or just do conjugate.
>>
>>61317774
Is conjugate a meme or serious? I don’t know anything about it so I better read some
>>
>>61317670
Retail sucks, I'm about to quit mine soon too. Good luck, m8.
>>
>>61317774
oi 50 bucks is 50 bucks grab the money.
>>
>>61317774
>it's a humble brag by understating the difficulty of the one thing you happen to be good at episode
>>
>>61317796
It works, strongest person in this general (and 15th strongest natty w/sleeves) does it

>>61317813
>Implying he'll deliver
>>
>>61317826
desu in his defense considering the absolute state of /fit/ right now he had about 99.9% chances he was responding to someone who can't bench 300. Sadly he was unlucky and responded to you.
>>
>>61317710
google bosch vivalytic, the testing cartridges are all my work from placement year hahha
>>61317803
yeah onwards and upwards. now to see if i can smash a coworker or not
>>
>>61317823
300 lbs isn't that hard, especially given most people talk about doing it tng, which makes it even easier. All the trips bench at least 300 iirc. Even most deadlift monkeys manage it.
>>
>>61317796
Conjugate is appealing if you prefer a more fluid/free approach to lifting. But if you're a micromanaging autist (and most people coming off of LP are a bit like that) it can trigger OCD.
>>
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>>61317090
>I BENCH LMAO3PLAET PAUSED FOR REPS
>Post video
>NO U
>Post video
>Conspicuously starts ignoring me
>>
>>61317774
Easy $50
>>61317796
Here are some resources

https://www.andybaker.com/a-simple-complete-guide-to-conjugate-westside-training/

https://www.andybaker.com/programming-with-the-conjugate-method-my-favorite-features/

https://www.andybaker.com/choosing-max-effort-movements-what-matters/
>>
>>61317823
I thought about bullying you. I chose not to, because I dislike how negative this place is, but I thought about it and chose to be better. Now you should choose to be better and bench more. Unless you’re just busting his balls for picking on anonymous dyeletons, in which case carry on, punching that far down is dull.
>>
>>61317796
Queenjewgayt is a meme. The best A T H L E T E in the thread and 12th level Cope Mage DOES NOT DO CONJUGATE
>>
>>61317881
>All the trips bench at least 300
with years of effort focusing hard on strength, often bloatmaxxing.
>man gets to achievement after serious effort and maybe a significant dose of natural talent
>LMAO EVERY HEALTHY MALE SHOULD BE ABLE TO <ACHIEVEMENT> IF YOU DIDN'T <ACHIEVEMENT> THE FIRST TIME YOU TRIED YOU'RE GENETIC TRASH AND NEED TO FUCKING KYS LMFAOOOO
many such cases.
>>
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>>61317952
>>61317952
>I dislike how negative this place is
Negativity drives the human race you stupid hippy mega faggot.
>>
>>61317881
>mfw I've been lifting for 2 years and still haven't hit 300
>>
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>>61317965
>The best A T H L E T E in the thread
>barely scrounged out 585 with an old max of 600 a few years ago after failing once already
>>
>>61317796
>Is conjugate a meme or serious
Yes
>>61317844
I got dabbed on by (9) like three times doing the same
>>
>>61317997
And how it's working for you?
>>
>>61317923
Where's my Eugene Supreme pizza?
>>
>>61317796
>Is conjugate a meme or serious?
It's sub optimal if you have been lifting for less than 3 years. The appeal is that you get to fuck around in the gym with minimal guidelines
>>
>>61310841
How come i'm able to bench 2.5 plates for reps and can barely deadlift 3 plates for one?
My squat is also 3 plates for reps
What am i doing wrong?
>>
>>61318213
Weems mode
>>
>>61318213
BONERitis, it is terminal
>>
>>61318195
Has it been 30 minutes? No tip for Figgy
>>61318210
Doing conjugate is the best way to learn how to use conjugate, but yes, I have done lots of mistakes when it comes to self-programming
>>
>>61318236
>I have done lots of mistakes
such as
>>
>>61318282
Not focusing on certain lifts for long enough, impatience and too much volume and intensity
>>
>>61318282
>>61318282
Leaving the Manlet pit without his freedom papers.
>>
>>61318227
>>61318229
Wtf are you guys talking about?
I'm literally crying for help
>>
>>61318331
There is no distinction between 5'5" and 5'10" in the manlet pit, Figlet
>>
>>61318336
Post video, probably form issues.
>>
>>61318371
i see why some powerlifters refer to me as 'tall' yet i am only king of the manlets
>>
>>61318418
Good thing you didn't go into strongman
>>
Anyone have the Andy Baker program PDFs?
>>
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All "people" who are shorter than 185cm need to be banned, this is an 18+ website and an adult male is 185cm+
>>
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>>61318418
They're just jelly because 5'10'' is OBJECTIVELY the best height for an ATHLETE.
>>
>>61318462
sean o'hagan lifts in my gym as well, i've been mogged by him enough times
>>61318511
say that to russell orhii
>>
>>61318511
based and truthpilled
fuck women, be physically excellent instead
>>
>>61316868
why do your filenames have the same format that all the demoralization posters use
>>
>>61318623
He's an iChad
>>
>>61318639
ex-display iPhone SE, fuck supporting a company whose against right to repair
>>61318623
iphone pic posted from phone
>>
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>>61318546
>Sean O'Hagan (born 1990) is an Irish professional strongman. At 6 ft 11.5 in (2.12 m), he is the tallest active professional strongman and among the tallest in history
Damn

I know that mog. I used to work with Ragnar on the left (218cm)
>>
>>61318683
it's all fun and games till he steals all the 25s to use on a lat row machine fs. has a wee wheelie cart to stack them all on haha

it's a brutal mog like
>>
>>61318639
>>61318659
knowing that this is where this file naming comes from gives me a lot of questions
>>
>>61318784
Lel. I've heard something similar about a strongman here named Árni. He goes to commercial gyms and ties plates to the cable row and pulldown stacka
>>
>>61318916
https://www.instagram.com/p/CKUpZ1GnPT4/
will never forget the day i was doing reverse flies, he was doing them too and started talking to me about a vegan diet across the machines
>>
>>61318683
>I used to work with Ragnar
wut
>>
>>61318942
Blessed insta post
>>61318916
I've seen people stack way too many plates on the leg press and then 1% ROM it but nothing worthwhile like that
>>
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>>61318784
he really did bring a cart to the gym and stacked plates on it
>>
>>61318942
That's a lot of plates. Goddamn
>>61318988
We both used to work in tidying our village in which we both used to live. I lack the proper english word for it
>>61318991
That's very popular, especially with boomers
>>
I'm getting super frustrated not being able to squat. Have some hip issue that just isn't healing fast enough, feel it on 80kg squats, front squats, leg press. Been a month now and it's driving me nuts.
>>
>>61319101
your English is really great. I'm surprised to see you hit a block.
>>
>>61319165
Try partial squats
>>
>>61319205
Thanks. I just don't know what word can accurately describe a job in which you work with cleaning and tidying for the municipality
>>
>>61319264
janny
>>
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>>61319291
>>
>two steak dinner
>the first one was perfect but the second one had all sorts of hidden chewy crap that ruined it
>>
>>61317996
Never said it has to be within a given length of time. But in a whole life time, benching 300 with a basic understanding of programming, form, nutrition, and recovery is absolutely easy.

>>61318032
You'll get there eventually anon. Need help?

>>61318213
Bad deadlift form, you squat high, weak posterior chain, or you're not built to deadlift.
>>
>>61319376
Literally happened to me last weekend. Ruined my enjoyment of beers as well. Had to order some sushi to compensate.
>>
>>61319376
>buys petite steaks
>huge chunk of connective tissue going down the middle, but you know it's there ahead of time
>more flavor and better texture than more expensive steaks
nothin personnel
>>
>>61318032
I gotchu. Disregard anything >>61319402 says unless it’s pic related.
>>
How do I train squats and deadlifts without squat or deadlift variations?
pls no meme answers; I can't do them right now
>>
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>>61312196
nice. not quite 15 but still pretty good :^)
>>61313421
you start hunching at :07 which could be caused by weaker glutes. can't tell you much past that unfortunately
---
Bait thread is doing well, good job guys.
day 2 of AMRAP ROULETTE : TITTY TUESDAY EDITION
HOW MANY (short) PAUSE COMP BENCH REPS DID I GET?
>>
>>61319655
Is there some reason you can't change bar position, cadence, stance width, etc?
>>
>>61319673
>Not quite 15
Sum day I may :'(
>How many bench pause reps
What w8, m8
>>
>>61319714
Yes. I've tried high bar, low bar, front squat, ssb, pause, sumo, stiff leg, trap bar; every variation you can think off results in a snapped back
I just want to train consistently again
>>
>>61319448
if I had a sushi place within 50 miles I'd eat 2 pounds of the stuff every weekend

>>61319589
I normally get porterhouse which tends to be thinner and cooks faster but it's twice as expensive now as it was 2 weeks ago
>>
>>61319673
>HOW MANY (short) PAUSE COMP BENCH REPS DID I GET?
7 at 315
>>
>>61319736
Do you know how to brace properly? Have any videos?
>>
>>61319762
It's not a bracing issue; trust me. I was training just fine with squats and deadlifts and then I fucked myself up. Even the empty bar has taken me off my feet and had me literally crawling to a seat to pull myself up
>>
>>61319655
Belt squats and maybe goodmornings without going too heavy
>>
>>61319723
oh shidd I forgot the weight
315 burgers
>>
>>61319673
>>61319783
>comp bench
>0 cause your bum came off
8
>>
>>61319783
9
>>
>>61319775
Don't have belt squats
Can't really do good mornings either, or really any exercise which has a large change in back angle
>>
>>61319620
i can't understand these moon runes
>>
>>61319402
Can explain more what you mean that i'm not built to deadlift?
I'm short 5.6, does that explain it?
>>
>>61319837
https://youtube.com/watch?v=urc627ZvB5A

No hypers either? If not, then I can only think of reverse hypers
>>
>>61319869
Let me see if I remember what that build is like
>Short arms
>Long torso
>Short legs
Your back would look parallel to the floor when you deadlift
>>
>>61319987
but long legs make your back more parallel, short legs make it more vertical
>>
whats the best way to maintain or even increase general strength with only your body, a pull-up bar a dip station and no space to do the last two weighted (I am in trashmany)? I was thinking of setting something like a daily total volume target for push-ups, squats, etc. in the vein of woody strode and so on, but with more sets and less reps per set (and I frankly gas out from doing many 25+ reps sets of push-ups and so). is there a better way? I guess you could attempt to learn something like pistol squats or one-armed push-ups, but I really dont have the balance or flexibility for that and I somewhat doubt that it would help very much. doing a high total daily volume at least sounds a bit hardcore in comparison
>>
>>61319877
How much weight should be used on these things compared to a regular squat? Most dip belts I can find don't seem to have a weight capacity much higher than 100kg
>>
>>61320047
look for squat belts
>>
>>61320076
Honestly don't think I can find any. My country is not big on this, and 95% of the results are just for regular belts. There is one I've fund, from Spud, but it's sold out.
>>
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>>61320047
You'll just have to try it yourself to figure our your belt squatting strength
>>61320157
You might need to use something like this while it's out of stock, otherwise, you can try using dip belts and use increased depth, slower temp and pauses to make use of less weight
>>
>>61319987
my body is proportional, just asked my friend about my form and he said it's good and my back isn't parallel to the ground, maybe it's just a have a weak back, i have anterior pelvic tilt tho
>>
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>>61319753
>>61319818
>>61319825
I'd say 9, depends on how TnG a few of these are.
>>
>>61320157
ironmind makes a high end squat belt they're sold on amazon https://www.amazon.com/SUPER-SQUATS-Hip-Belt-Medium/dp/B005IE7G00/

spud sells their products on amazon and a zillion other sites https://www.amazon.com/Black-Weight-Lifting-Strength-Training/dp/B01CF60KCY/

or just buy a dip belt that looks heavy duty enough to handle whatever weight you need to use, or make one like >>61320286 suggested using tow straps or something
>>
>>61320300
>how TnG a few of these are.
all of them lmao

still mirin
>>
>>61320324
well, less TnG than my last set of 10 at 315
>lifting more weight each session
brainlet move
>cheating slightly less each session
big brain gains
>>
>>61320300
Nice
>>
>>61320372
that's what I've been doing with my OHP. First you bounce out a set of 3, then a set of 5, then eventually you can actually press a clean set of 3.
>>
>>61320372
>>61320422
Progressive cheat reduction
>>
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>>61320300
Damb.

Bros I just had a lot of smoked BBQ. Two (2) chickie drumsticks and five (5) baby back ribs. I just wanted to tell someone.
>>
I weigh 212 6’0”… hit 315 squat for reps and I’m starting to lose faith bros… not sure why I am doing this anymore
>>
>>61320638
To get jacked and strong
>>
>>61320673
Don’t feel jacked because I’m on SS and specifically my ass is insane
>>
>>61320696
>specifically my ass is insane
i dont believe you. post pics
>>
>>61320638
>>61320696
Is this your first year lifting? Why would you expect to get jacked when you are just finishing your novice phase?
>>
>>61320592
Need a señorita like that
>>
ニガー
>>
1x5 SQ 160kg
2x5 SQ 145kg
2x5 DL 160kg
2x8 Leg Press 240kg

I feel like shit in knees and lower back, it is the leg Press fault!
>>
At what weights do running shoes cause a problem? I’m at 280lb squat and 375lb dl
>>
>>61321540
Every weight
>>
>>61321562
What problems are they causing me, then?
>>
>>61321596
Soft padding will make you lose some force when pushing off the ground and depending on how shitty they are they throw off your balance
>>
>>61321562
>>61321619
Any budget recommendations? I do t want cons because I see the people that wear cons and I don’t want to look like them. Would wrestling shoes work or are the soles too narrow
>>
>>61321649
I use Matflex 5s and they're great
>>
>>61321649
socks
>>
Dead
>>
>>61310841
KQ: bites the dust was not a requiem stand anon, you know better
>>
>>61322403
our local manlet is a 2 times mr olympia
>>
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>>61321649
>I do t want cons because I see the people that wear cons and I don’t want to look like them
don't worry, you won't
>>
>>61322494
I know, that’s the point. Did your feeble mind think that needed to be explained when it’s the whole point of the comment?
>>
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>>61323123
nice pig
>>
>>61320903
Paula Ramos. You can thank me later
>>
>>61315223
How do you find deficit sumo?
>>
>>61324204
Feels a bit awkward
>>
>>61324227
Has it helped your floor pull significantly or does it change the positioning too much?
>>
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I think I strained something IN MY NECK while deadlifting
*Ah-ah-HEM*
*Three second inhale*
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
>>
>>61317740
>I guess you're precluded from becoming a cop as your next move.
Yeah, I'm not a bootlicking tool, or an attack dog for the State.
>>
>>61324271
Did you attempt 6pl8 again old man?
>>
>>61324298
Yes.

In hindsight, LMAO5PLAYT deadlift triples 24 hours after LMAO6PLAYT squat probably wasn't a smart idea.
>>
>>61324257
My deadlift is shit at the moment, but it's just a way to address my weakness off the floor. I can't know for certain if deficit sumo deadlifts are the best use of my time as of this moment but I am fairly confident they are worth having in my ME rotation
>>
>>61324342
Yeah I saw your squat before. Good job but I meant a 6pl8 deadlift but you answered anyway
>>
Hatfield squats: meme or not?
>>
>>61324349
They definitely wouldn't hurt. I've always found pause deadlifts really good for targetting weakness off the floor but that's because when I get impatient I lose hip position in exchange for speed off the floor but that makes lockout harder. After next week I have about 6 weeks before I start comp prep so I might throw in some deficits as my deadlift variation to see how they go.
>>
>>61324437
Good meme, similiar to belt squat but slightly more perceived "carry over" due to spinal loading
>>
>>61324449
I have considered paused deadlifts, bit I'm not sure they would make a good ME movement
>>
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>>61324478
You could pause for a long time or add bands
>>
>>61324546
Alright, I'll try it next week, but my motor-moron gym buddy won't make it easy
>>
LP coming to a close (doing GZCL)
What should I do next? Candito 6 week looks good, but I am worry about the lack of overhead pressing. Thoughts?
>>
>>61324546
How much weaker is your paused dilly compared to normal btw?
>>
>>61324283
Is it true you don't own a gun?
>>
>>61324650
>Pedofelon meme becomes reality
>>
>>61324724
He posted about his road rage a few threads back, perhaps this is why he doesn't own one. Road rage seems unwise in a country where so many people are armed though, maybe he elicits more sympathy than anger from the old ladies he shakes his fist at.
>>
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>>61324650
>btw im totally not a fed
Nice try.
>>
Figgy senpai doesn’t need a gun when his hips go *pow* hehehe
>>
>>61324947
So it's illegal for you to own one?
>>
>>61324633
My best paused deadlift is 240 when my max was 260
>>
9 ball Armstrong / Figgy Raiden cosplay when?
>>
>>61316576
Based reference picture
>>
>>61325685
Why because 30 posts out of 300 are from him, replying to him or referencing him? Hardly enough to claim keeping a thread afloat
>>
Anyone know where to find a decent conjugate spreadsheet?
>>
>>61325837
i've never heard of anyone using a spreadsheet for conjugate
>>
>>61325973
Huh guess that’s why I couldn’t find any
>>
>>61319402
>Need help?
My pec just keeps getting fucked up and not being allowed to train doesn't help :(
>>61319620
Is that Spotoshot?
>5x RPE 9 @ 15+ reps
Is that 5 sets of however many reps I can do at 75ish%?
>>
I'm nearing the end of LP (SS) and been doing some reading on what to do next.
I'm old (41) and my recovery is not what it used to be. I've come across this Andy Baker's HLM template:

Monday
-Squats (H)
-Bench press/OHP (H)
-Deadlift (H)

Wednesday
-Front Squats (L)
-OHP/Bench press (H)
-Pendlay row (L)

Friday
-Squats (M)
-Bench press/OHP (M)
-Power clean (M)

The progression is:
Heavy:
-Week 1: 1x5 @80% + 3x5 @75%
-Week 2: 1x3 @85% + 4x5 @75%
-Week 3: 1x1-2 @90% + 5x5 @75%
-Week 4: Increase weight on everything by 2,5kg and repeat cycle

Medium: 4x5 @5% deload from Heavy's back off sets

Light: 3x5 @10% deload from Heavy's back off sets

With this template I won't be hitting PRs every week but it looks better for basebuilding than a weekly LP progression program. It also looks more sustainable in time.

Does it look good? Or should I opt for something that would have me Pr-ing every week like TM or other HLM template?
>>
>the man who saved single ply
>>
>>61326296
Yes. Also andy baker really, really knows his shit, whereas the absolute retardation of this thread really can't be overstated. I hope you see the error of this post.
>>
>>61326408
Hello Rip
>>
>>61326296
>Medium: 4x5 @5% deload from Heavy's back off sets
Does that mean you take 95% of heavy day weight, or you go down to 70% of 1rm?
>>
>>61326425
95% of the back offs, so yeah, medium day usually falls somewhere between 70-75% of RM. Light somewhere around 65%
>>
>>61326296
the math and program makes sense to me as long as you can handle the monday workout which is a lot of work. i think you can handle a bigger weight jump even at your age if you're just coming off LP. and i think that upper and lower should have different weight jumps. maybe start out with 10kg lower and 5kg upper for around 4 months or until things start to get harder. then go down to 5kg lower and 2.5kg upper

if that monday workout seems too hard after awhile, you'd be better off running some sort of a split schedule
>>
>>61326531
I was thinking of moving deadlifts to friday to make monday less gruesome.

Agreed that the progress scheme is a bit slower, and while I'd say I'm above average in fitness level for my age, I'm very sensitive to shit happening, like bad sleep night? Lose 10kg on your squats. Work has been particulary stressful? Lose 3-4 reps on OHP. The kids have been giving me extra shit? Lose 2-3 reps on deads. For some readon bench is the inly thing I can progress steadily, ot doesn't get hit as much. I'd rather go slow and steady than get reckt for a week just to add 2.5kg on my squats.

Thay being said, I'll heed your advice on trying higher jumps for the first cycles, or at least for as long as they're sustainable.
>>
>>61326651
if you're already thinking of modifying the monday workout then maybe you should just go with a split from the get-go. 5/3/1 is a great program for older guys and you just work on one lift per day. the base program is really simple and would be a good starting point. if you like it, 5/3/1 forever sets it up to be sustainable for years to come with that anchor-leader system. it also gives you different weight jumps on upper/lower which i think is important.
>>
Got a minor exertion headache doing leg press 2 days ago
Aggrevated it again yesterday doing some very light dumbbell bench
How dumb would it be to deadlift today? I think it only happens when I push my head against a bench too hard
>>
>>61315731
>eating like 4lbs of pizza helps put on bodyweight, but you feel bloated for a couple days.
give me ONE reason why you goys arent bulking on low gas, low bloat, low fodmap FOODS?
>>
>>61326913
Not everyone is a retarded intestinelet
>>
>>61326923
>>61326923
>>61326923
>>61326923
>>61326923
>>
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>be me
>buy pepsi max
>open 1.5L
>barely any pshh
they are LITERALLY getting to CHEAP to put CARBONATION in SODA today
what even is the POINT of fucking soda without insane amounts of carbonation?
It's like I'm drinking quasi flat soda but it's fucking brand new
literally WHO the fuck does this?
I remember the days when the soda actually had so much carbonation your throat was raped merely by drinking it

>Quality control lacking in fucking SODA
literally what the fuck happened?
this is fucking dogshit

t. eu
>>
>>61326924
>but you feel bloated for a couple days.
clearly says there.
even if you claim to be not a inestinelet, there's STILL undigestible fermentable carbs that nobody can digest, so even then it would improve your digestion by changing your diet, still
where some might have better ability to digest certain things there's also ones that all humans lack the ability to digest
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>>61326956
Buy LIDL store brand 3.33 dl cans, theyre like 50 cents per drink and always fizz when opened.
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>>61326699
I was also considering an upper/lower split, but can't make it 4 days to the gym on the reg. I will look into 531 and other options, though. I reckon I still have 2-3 weeks before having to switch programs.
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>>61327098
that requirement makes it harder to make a blanket recommendation, but it is definitely doable
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>>61327042
>Lived long enough to see LIDL beat Coke/Pepsi
no Lidl close enough currently
I don't need soda that desperately...
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>>61327098
there is 3 day and 3 day full-body templates for 5/3/1, and if you see a 4-day split you like you can always run that and simply roll it over M/W/F which is good for older guys anyway



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