[a / b / c / d / e / f / g / gif / h / hr / k / m / o / p / r / s / t / u / v / vg / vm / vmg / vr / vrpg / vst / w / wg] [i / ic] [r9k / s4s / vip / qa] [cm / hm / lgbt / y] [3 / aco / adv / an / bant / biz / cgl / ck / co / diy / fa / fit / gd / hc / his / int / jp / lit / mlp / mu / n / news / out / po / pol / pw / qst / sci / soc / sp / tg / toy / trv / tv / vp / vt / wsg / wsr / x / xs] [Settings] [Search] [Mobile] [Home]
Board
Settings Mobile Home
/fit/ - Fitness


Thread archived.
You cannot reply anymore.




File: optimal.jpg (112 KB, 1280x720)
112 KB
112 KB JPG
Don't bend over

post video of your lifts
>programs, stretching, bands, lift tutorials
https://pastebin.com/V84Y0J9Y
>tripfag numbers
https://pastebin.com/nMsfR4Jj
>conjugate pastebin
https://pastebin.com/hwpZANaT

cont. from >>67291982
>>
File: 1519815300168.png (468 KB, 499x620)
468 KB
468 KB PNG
Make him proud.
>>
Keep in mind a westside "beginner" can bench 500 lbs
https://www.westside-barbell.com/blogs/the-blog/advanced-system-for-beginners
>We saw George bench in Columbus for 2 years and make zero progress. He was stalled at 475 during this time. We convinced him to join us. Like most beginners, his bench form was terrible. It took a couple of years to correct it, both with technique and exercises

and with that being said
https://www.westside-barbell.com/blogs/the-blog/wsbb-blog-beginning-a-conjugate-program-in-2021
>Given the fact that we are dealing with a beginner lifter, the use of bands and chains would be extremely limited until the lifter gains strength, muscle, and experience. Due to this, dynamic effort days become more like a volume day.
>Just as DE lower is used as a lower body volume day, DE upper is used as an upper body volume day for the beginner lifter. We recommend three week waves of 5 x 5 each week, starting with 75% bar weight the first week. The next week you will add ten pounds, then the third week you will add another 10lbs onto that. Then, you will begin your next three week wave using the weight you pressed during the previous waves second week. It is a very simple approach to DE upper, however this approach will build muscle and pressing strength rapidly.
>>
File: 1652964339499.jpg (92 KB, 400x400)
92 KB
92 KB JPG
>>67303152
>>
File: 1649440571038.png (549 KB, 636x632)
549 KB
549 KB PNG
good morning
>sssiiiippppppp
rest day but a little wrestling should loosen up the ol' joints
>>
File: 1654429617440.png (55 KB, 865x143)
55 KB
55 KB PNG
>>
File: images (11).jpg (33 KB, 635x483)
33 KB
33 KB JPG
>>67303147
Lifting to beat up your dad and fuck your mother
>>
File: userisunderage.jpg (10 KB, 196x257)
10 KB
10 KB JPG
>>67303193
>>
>>67303200
An oedipal complex is a natural part of heterosexual male development
>>
>>67303200
Is that a fucking freudjak??? Holy fucking kek anon 10/10
>>
>>67303200
I demand you post a lift.
>>
>>67303239
>anon
How new?
>>
>>67303230
I dreamed last night that I pounded my mothers fat ass from behind. Slept great, can’t wait to see her this afternoon.
>>
>>67303258
You did not outgrow your oedipal complex properly. You are most likely a homosexual.
>>
Reminder that Bobbyumpf lost
>>
>>67303200
My mom is gross and used up. But i like knowing I can beat up my stepdad. Guy's such a bitch
>>
>>67303200
I could beat up my dad long time ago because he's skinny fat IT guy.
>>
>>67303292
That's it cadet, I've had it with your insubordination.
Drop and give me 20!
>>
>>67303325
Are you undermining my authority, boy? Make it 30, and drop with him.
>>
>>67303292
Isn't that funny how he gets to tag your mom though lol
>>
File: memopad.jpg (20 KB, 320x345)
20 KB
20 KB JPG
this Heaven's Memo Pad appears anabolic, I mean, she's got a Smiggy lair and look at him
>>
>>67303218
how does it feel that your hero doesn't even comprehend that someone as weak as you can exist
>>
>>67303377
Fat and used up. But yeah
>>
>>67303292
Not wanting to fuck your mother means you’re poorly adjusted
>>
>>67303413
Yeah I agree it is funny haha. Imagine them having sex haha.
>>
File: SSdevelopment.png (671 KB, 850x1275)
671 KB
671 KB PNG
>>67303123
Most relevant books for proper training:
>Louie Simmons
Westside Barbell Book of Methods, Bench Press Manual, and Book of Squat and Deadlift. One of the best authors for training fundamentals, but program guidelines are quite loose.
>Josh Bryant
Jailhouse Strong, JHS 8x8 Offseason Powerlifting Program, and JHS Successful Mindset Manual. Great author for training fundamentals. However, there is no free peaking program.
>Cory Swede Burns
5th Set, and 5th Set Evolutions. Most up to date training program templates, only the bench peak is outdated.
>Jim Wendler
5/3/1 for Powerlifting, 5/3/1 Forever. 5/3/1 for PL is a great beginner book, and if you like it, Forever can be used to adapt it for longer term progress.
Bryant's and Burns's books are well written, but Wendler seems like a retard and Louie cannot into English. All of the books are in the pastebin in Bobbergstein's drive.

Louie is greater than all: https://youtu.be/PDnNG5k-u8I
Bands are like steroids: https://youtu.be/YSAq2wsCoiY

BEGINNER PROGRAMMING
general recommendation:
"Beginner Prep School" From 5/3/1 Forever. Submaximal Full Body Barbell work + lots of GPP. Appropriate for both weight loss and weight gain.

weight gain specialty:
Westside for Skinny Bastards III by defranco. Lots of muscle building exercises, and DE Squats are replaced with jumping for ease of access.

powerlifting specialty:
5th Set but only reset the mesocycle as needed instead. Friendly for both weight gain and weight loss, still has cardio, but it's a powerlifting focus instead of having more GPP.
5/3/1 for Powerlifting is a good choice too, I'd say it's mostly personal preference between these two.
>>
>>67303440
Ahhh
ahh
AHHHHHHHHHH
I'M
GONNA
POOOOOOOOOOOOOOOOOOST
>>
https://youtube.com/shorts/nuTcHYLACOg?feature=share
>>
>>67303440
>Simon says conjugate
A practical way to program Westside style training. Includes chapters on running conjugate without bands and chains, and also how to manage lifting during a taxing hockey season. A must read for collegiate athletes.
>>
>>67303487
Athletes gonna athlete
>>
>>67303508
I dont trust links in these threads. Its either weird anime, or someone taking a brutal trip to snap city.
>>
reminder
https://youtu.be/6vsddKPN6uM
>>
>>67303520
It's a black dude lowering a 400 lb bench press to his chest and then basically doing sit-ups with it
>>
>>67303292
>stepdad
Yikes
>>
Two weeks of diet to go I can see a good amount of abs. I estimate 14%
>>
I just found out Simon is going to be my stepfather, what do I do?
>>
File: 1493266411703.png (169 KB, 406x249)
169 KB
169 KB PNG
>>67303573
>Simon
This guy? I don't understand how he can become your stepfather, unless your mom is a cross-dressing man. How much do you bench press out of curiosity?
>>
>>67303586
That’s not Simon, that’s Sean.
>>
>>67303538
My dad's cool though. I could make a Chad meme about him. Six children, fucked a ton of women all his life, has two wives right now in his 60s
>>
>>67303606
itsthesamepicturememe.jpg
>>
>>67303147
he thinks lifting weights is stupid but also says he benched 300lbs when he was on the high school wrestling team
>>
>>67303147
My dad calls me the hulk and says no one will ever mess with me
>>
>>67303586
>simon
>posts sean
How new are you?
>>
>>67303613
Sounds like a fucking loser.
>>
Bobby says that he skips the pushups every session because his triceps are sore but really I think he skips them because the memories are just too much to bear
>>
>>67303673
He's a piece of shit but he loves me. I thought describing him like that would impress you
>>
Back in my day, I could do hundreds of pushups, easy. All the girls loved it. We didn't need these fancy machines or 'barbells'. We were real men.
>>
>>67303686
>after DE bench, I recommend push-ups with weight, performed for time. Try 30 seconds at first, but work your way up to a minute
Bobby is so assblasted by Simon he simply refuses to follow Simon’s advice
>>
>>67303686
theyre called tricepts you fucking retard
>>
>>67303650
To be fair, lifting is kind of stupid outside of athletic performance for a sport.
>>
>>67303768
>If you do pushups but you're not a gymnast, it's retarded
>>
>>67303671
t. sean/hank/simon
>>
>>67303784
Push-ups is not lifting weights.
>>
>>67303786
I’m not sean
>>
File: images (12).jpg (11 KB, 250x368)
11 KB
11 KB JPG
>>67303613
Thanks for sharing Abdul.
>>67303668
Is this your pops?
>>
reminder bobby grabbed simon's ponytail and snapped his pencil neck and saved the thread
>>
>>67303840
*lights cigarette and starts a slow clap*
*holds up printed and laminated strawpoll results for the world*
I see your sin.
>>
Let's settle this once and for all.

https://strawpoll.com/polls/PKglzvB1Ryp
>>
For me it’s:
Low bar for most squatting (uses more posterior chain => more weight)
High bar for assistance work [platz squat] (tops off quad development)
High bar @8 for filming vids and impressing normies
>>
>>67303892
>Didn't disable duplicate votes
>>
>>67303892
>21 and 4 votes within 5 minutes
>>
>>67303892
>29 votes, 21 posters
Hmmmmm
>>
>>67303892
Here are the results. Damn Bobbychads, what happened?
>>
File: Uh huh.jpg (177 KB, 1080x1150)
177 KB
177 KB JPG
>>67303820
That's what they all say
>>
>>67303892
>Simon takes an early lead with help from outer /fit/
>404, page not found
Pottery
>>
>>67303892
>deletes the poll as bobby surges ahead(real people start voting)
>>
>>67303945
>things that didn’t happen
>>
anyone know why PBA trips now?
I checked the archives and he hasn't posted any videos of his lifts
>>
>>67303972
I also checked. He's a phony.
>>
>>67303521
Unironically lit
Smelly, Rhino and that guy in the singlet are fucking huge.
Wtf happened to Bell? He looks way tinier now but not that much leaner than in this video.
>>
Here, since someone wants to delete the poll after 5 minutes and allow duplicate voting
https://strawpoll.com/polls/e7ZJO5YD5y3

>>67303985
Bell is a rooner now
>>
>>67303993
He's a what now
>>
>>67303152
he's right in that you shouldn't be bothering with conjugate if you can't even bench 315
>>
>>67304011
He runs
>>
>>67303993
Interesting how the votes are so slow now. Really makes you think
>>
>>67303606
>>
Why does Sean keep going with the Simon shit? This guy is on another level of retardation. Unreal
>>
>>67303993
Hey man we already had this vote. Here are the final results: >>67303936
>>
>>67304056
>No vote duplication checking
Yeah those results are null and void
>>
>>67303801
you're right pushups are inferior to lifting weights
>>
I want to die I think. Honestly looks pretty tempting to jump off my balcony, it's 8 floors so I'll def die.
>>
>>67303993
>>67304061
kek I'm using a vpn and already voted for bobby 5 times
>>
File: 1549721488505.jpg (117 KB, 731x802)
117 KB
117 KB JPG
>>67304051
>>
guys I have a problem. I just voted in the strawpoll for Bobby, but my hot wife and multiple loving children would also like to cast their votes for Bobby however it is telling them that they have already voted. How can they cast their votes for Bobby?
>>
>Simon getting this many votes
Wtf is wrong with y'all
>>67304020
Oh. Yeah maybe that + his whole low carb thing.
>>67304074
You must live.
>>
>>67304106
Someone's flicking their router on and off, methinks
>>
File: file.png (502 KB, 665x643)
502 KB
502 KB PNG
reel me in
>>
>>67304106
Losers love another loser
>>
File: Dark Souls Invaders.webm (2.89 MB, 360x480)
2.89 MB
2.89 MB WEBM
>OH NO SIMON'S LOSING!! SHUT IT DOWN!!!
>>
>>67304106
>>Simon getting this many votes
>Wtf is wrong with y'all
I'm gonna need proof you're real. You can't be this stupid
>>
>total votes have now surpassed total posters in this thread
Hmmmmmmmmmmmm
>>
>>67304197
you do know people outside of /plg/ lurk this thread too right?
>>
>>67304215
>Implying
General consensus of /fit/ is they want nothing to do with us, so doubtful
>>
>>67304197
>everyone who votes posts
LMAOOO
>>
File: 1512349732227.png (94 KB, 866x900)
94 KB
94 KB PNG
>>67304124
Is this supposed to be another worm meme? Like he's a fish and Tate is b8ing him?
>>67304173
Explen
>>
Good morning powersharts

I just want to remind you all that you are useless and abominable FATTIES who don't possess the cardiovascular fitness to use your strength in a manner that could ever help you, your family, or your country.

Cope, seethe, and lube that squat plug, FATASS.
>>
We’re done here.
>>
>>67304240
Post your hand timestamped in front of your bench press
>>
>>67304197
>what is lurking
I lurked here for maybe 6 months before I even posted. Finally someone asked a question about conjugate I had already read up on.
>>
>>67304240
>Is this supposed to be another worm meme? Like he's a fish and Tate is b8ing him?
he'd keep losing his train of thought on the podcast with dave and would say "reel me in"
>>
>>67304263
Yeah we all know about your proxies, fag. It's your thing
>>
>Sean got his exercise for the day by walking to his router 20+ times to vote for himself
>>
LMAOO HE MADE A THREAD ASKING FOR HELP
>>67304306
>>
>>67304331
Kill yourself
>>
>>67304331
>>
>>67304331
seek help
>>
>>67304331
I like Bobby, but this is actually pathetic
>>
>>67304358
If you're not a samefag, then you're stupid, because I don't type like that
>>
>>67304331
Keep it on topic, buddy boy.
>>
>>67304268
Y
Trip + unique webms should be proofs enuff
>>67304257
I can outrun this user
>>67304287
Did he lmao I didn't catch that.
>>
>>67304432
>Y
Then I'll call you fake all the time just like Sean harasses Bobby every day. Your choice.
>>
>>67303993
>9 (nine) Bobby votes
Obvious spam is obvious. You’ve been found out anobbu
>>
>>67304457
Why would you shoot a man before throwing him out of a plane?
>>
>>67303972
Because someone was false flagging as me.
>>
>>67304509
why would someone impersonate a guy who never posts liffs
>>
>>67304509
Oh okay so post your lifts then.
>>
>>67304521
A few schizos in this thread
>>67304532
I'll share when I have something impressive to post.
>>
>>67304493
>>67304509
These two men are suspected to be Sean. You have been warned.
>>
>>67304558
>I'll share when I have something impressive to post
Why do you have a trip?
>>
let *clap* dyels *clap* trip for our entertainment *clap*
>>
>>67304600
this, life is easier when you can filter the Blobbys, Waffenblobs, Guts, etc.
>>
>>67304564
>accusing others of your own crimes
https://pastebin.com/qTxX9nu6
>>
>>67304558
even the most autistic posters itt post their lifts whether they're good or not (cell, gut, kimcel, stl arch etc)
>>
>>67304648
Haha ok Sean.
>>
>>67304558
so you think numbers are more interesting than a video of a lift
>>
>>67304654
in his defense, recording yourself lifting is annoying and it is hard to justify it as long as you are making fast and steady progress (in a month you'll be doing current weight +x)
>>
Reposting from last thread because I didn't get an answer
I want to bench 4x a week on the TM 4 day split. What should I do on the non-bench days? I was thinking maybe
>Day 1
>5x5 volume bench
>Day 2
>10x2 DE bench
>Day 3
>1x5 intensity bench
>Day 4
> Pin bench or floor press, no idea what reps/sets to do.
Daddy Baker says that you should definitely be close gripping, so maybe Day 4 should be high close grip (and then Day 2 could be high rep wide grip; not sure the DE is useful for me because my bench isn't good, just need something that won't fuck up Day 3).
>>
>>67304717
>I want to bench 4x a week on the TM 4 day split
stop polishing a turd and run a real program
>>
>>67304717
this >>67304722
>>
>>67304722
Like
>>
>>67304717
Just do spotoshot. It's the only 4 day program I can think of that isn't super advanced
>>
>>67304717
What is your current bench max?
>>
>>67304756
What the fuck is spotoshot
>>67304784
140 kg
>>
>>67304756
What about ph3? I've been looking at that one as well
>>
>imagine not using SS to unlock true powerlifting potential like this anon
>>67304673
>>
File: Spotoshot 2.0.png (14 KB, 455x216)
14 KB
14 KB PNG
>>67304793


>>67304794
Absolutely not, unless you like being injured
>>
>>67304796
>anon
that's gookcell #2 retard
>>
File: 1651692804724.jpg (41 KB, 736x414)
41 KB
41 KB JPG
>>67303200
That's literally why I started lifting

Some niggas on /gif/ in an incest thread last summer talked me into it
>>
>>67304824
>equipped
nah
>>
>>67304868
It's not equipped you dingus
>>
File: 1656009889455.jpg (749 KB, 945x1891)
749 KB
749 KB JPG
>>67304851
The troll one or his other personality?
>>
>>67304883
a slingshot is energy storing equipment is it not
>>
>>67304824
>rpe 9 every day
>not getting injured
pick one
>>
File: shartingstrength.png (4 KB, 653x32)
4 KB
4 KB PNG
>>67304796
fuck off matzoball
>>
File: 1551657030827.jpg (53 KB, 1280x720)
53 KB
53 KB JPG
>>67304824
>rpe
>>
>>67304906
There's only one fed you can compete using a slingshot and it's a fucking meme. Besides, unlike actual PL equipment, slingshot is pain free.
>>
>>67304922
>t. 80IQ Conjusister
>>
>>67304698
>recording yourself lifting is annoying
Agreed. Wouldn't be as bad if my phone camera didn't switch off Spotify during recording.
>>67304923
Speaking of benching in memefeds, is it worth it learning how to bench with heels on ground? I hate doing it because I can't body drive as hard + it makes my hammies lock up.
>>
>>67305008
If you want to compete in a fed that requires you to have heels down. Otherwise, doesn't matter.
>>
File: 1656010749064.jpg (108 KB, 707x1000)
108 KB
108 KB JPG
>>67304019
What the fuck do I follow to get there then?
>>
>270 lb gde tranny poster is back
>>
>this fucking board
>>
it's always the tranime posters with no brain huh
>>
>>67305008
>phone camera didn't switch off Spotify during recording.
use Open Camera
https://play.google.com/store/apps/details?id=net.sourceforge.opencamera
>>
>>67305008
if you use an iphone you can keep your music playing by recording through holding the photograph button and sliding it locked instead of going to the video functionality directly.
>>
>>67305330
Bless you, Smiggy
>>
Is the ed Cohan deadlift program good? seen people add 100 lbs to their deadlift with it and I want to increase my deadlift.
Good program or should I do something else?
>>
>>67305536
smolov jr
>>
>>67305547
i want a long program. Not a 3x a week short program. I'm also doing other training so deadlifting 4x a week won't benefit that.
Also not a fan of the jr. version
>>
>>67305566
gde lifestyle choice
>>
>>67304432
you couldn't outrun a corpse you fat fat fatty
>>
https://www.youtube.com/watch?v=xixRvx9iLjQ
>>
>>67305566
Full smolov 13 week program
>>
File: ExZs0ZNWgAAgB9G.jpg (182 KB, 750x858)
182 KB
182 KB JPG
>>67303123
>high bars his low bar squat
>in wrestling shoes
holy shit. king
>>
>>67305837
I don't want to deadlift 3-4x a week currently.
I have other training and a physical job so 4x a week is too much right now.
>>
I'm having "trouble" eating enough food during the day. Morning and evening is no problem, but I work a job during the day where I have limited time to eat. I need a lot of calories, 5000-6000 ideally.
Any tips on stuff to eat during work? either in my lunch break or something really fast during work.
>>
>>67305566
DL: Ed Coan DL program
Squat/Bench: Smolov Jr.

Enjoy your gains if you don't get injured first.
>>
>>67305950
was actually gonna do a 2x squat program next to it to regain some strength. I recover fast so its not really gonna be a problem I think
>>
>>67305925
ayo dis nigga a biiiiiiiiiiiiiiiiiiiiiiitchhhhhhh fr fr no cap ong he ain't bussin
>>
>>67305925
>physical job
not my problem you didn't take school seriously
>>
>>67305990
What?

>>67305997
Just got done with school. Got good grades, going to uni. Its just over the summer I'm doing some work. 50/50 manual labor and sedentary work
>>
File: hits joint.jpg (165 KB, 720x888)
165 KB
165 KB JPG
ALL RIGHT EVERYONE SHUT THE FUCK UP IT'S TIME FOR PASTA
>>67303123
THREADLY, RELEVANT, and HIGH QUALITY 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 LMAO4PLAET or greater row from the ground
>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
>>
>>67305751
https://youtu.be/KnnHprUGKF0
>>
>>67306060
OFFICIAL, AND CLEARLY ON-TOPIC, /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 (except that s*mo is ghey), 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.) Pulling s*mo is an admission of fundamental weakness, ontological incompetence, and likely fatherlessness
14.) FIGGY is not a fraud
15.) FIGGY is not a felon
16.) FIGGY IS NOT A JEW
17.) Grow a beard
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
21.) You must squat >2.67 times bodyweight to bully FIGGY
>>
>>67306017
we do a little trolling here. now pull your pants down
>>
File: Smug Mango.jpg (61 KB, 442x484)
61 KB
61 KB JPG
>>67306071
UPDATED LIST OF PLG APPROVED ACRONYMs (Arcane CipheRs Of Never Yielding Masculinity). 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.

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

>TWIT (Third World Idjit Tard)
Italian.
>>
File: Aisha EP 13 (53).jpg (205 KB, 1440x1080)
205 KB
205 KB JPG
>>
>>67306074
post penis first
>>
>>67306067
>>67306074
reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
>>
>>67306080
Oh you gon get slowpoked
>>
File: Slowpoke.gif (15 KB, 275x300)
15 KB
15 KB GIF
>>67306080
>n-nooooooo i-i didn't mean to latepost no senpai-figgy please don't give me the slowpoke aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa
Slowpoke
>>
File: Big Dick.png (359 KB, 480x580)
359 KB
359 KB PNG
>>67306060
>6060
It's an esoteric kind of CHECK'EM
>>
>>67305946
My first instinct is that you probably dont need 5-6k calories, how aggressive of a bulk are you looking for and at what bodyweight? My default bulking tip is keeping nuts as snacks and just munch on cashews or whatever over the course of the day, very energy dense and not that filling.
>>
>>67306125
maintain at 3000 right now. only training at 50% once or twice a week due to injury. Training fully I need 4000-5000 to maintain weight.
Thats tracking with MFP. not tracking olive oil and other random shit.
Im tall(ish), young and training 6x a week
>>
how do we make sure riceball stays gone forever? We need sime kind of solution that is final.
>>
>>67306160
he's here to stay. have you seen the 5 SS threads he made today?
>>
>>67303123
we are not the same
>>
File: 1655565478738.png (1.14 MB, 680x931)
1.14 MB
1.14 MB PNG
>>67305681
Bitch my worms and i outrun u effortlessly
>>
>>67306151
I sincerely doubt that your standard training activity burns up to 2000 daily, maybe you're a very advanced athlete doing very long training sessions but 2000 sounds high to me.
It sounds like inaccurate tracking desu but I dunno. Are you measuring your body weight in a standardized fashion when you're trying to determine if you're "maintaining" or not?
>>
>>67306160
He can't leave, he has nowhere else to go. Instead he is sentenced to sit here and seethe for all eternity
>>
>>67306067
https://www.youtube.com/watch?v=yYwrovW9Xcc
>>
>>67303147
I mog him. He focused on getting abs and barely eats anything. Last time we talked he said he cut out milk, dairy and coffee. He probably just eats steamed broccoli at this point.
>>
>>67306216
Traing 6x a week 2-3 hours normaly. Plus have a normal active day, walking, working, etc.
I just weigh the same, weight only going up and down depending on water weight. I gain muscle and lose fat still but I want to gain weight moving up a weightclasss.

Dont know what standardized fashion is, but I get on the scale a few times a week. either in the morning after taking a shit or pre-training. plus-minus a kilo normally (after that I have eaten)

Nuts sound like a good idea, also thinking whey and carb shakes. 2 scoops whey 50 grams carbs. Would say bars but their price has gone to shit recently
>>
File: 1656017171526.jpg (659 KB, 1080x1260)
659 KB
659 KB JPG
>>67306178
His whole purpose here is to stir the shit. As such, he's a classic troll. He isn't going anywhere.

Hookgrip and Riceball have "quit" fit more times than weems has switched a program, anobobby responsed to a troll post, or figgy missed a 4pl8 bench
>>
>>67303123
https://www.youtube.com/watch?v=Av3LO2GwpAk
>>
>>67306083
Are you gay or something?
>>
>>67306305
no
>>
>>67306275
Pause. Ricebaman and hookgrip both got on a call to help me study for finals. So I wouldn't go that far, they're pretty cool tbdesu
>>
>>67306325
>Justincel needing helping with Algebra II
>>
>>67306332
It is unironically impossible to fail any university course if you pay attention in class and you do at least 2 hours of actual related study after class.
>>
>>67306332
Calc* but okay
>>
dis nigga kimcel hopping on errbody dick huh. is this what it takes to be on top? (the sloppy toppy)
>>
>>67306354
fr fr
>>
>>67306353
>single variable calc
80IQ confirmed
>>
>>67306314
you are now. *unzips pants* see where im going with this?
>>
>>67306325
Eh, I'm just repeating what rippetoe said.
>>
>>67306365
no. explain
>>
>>67306325
>>67306353
Did you tell your professor you wanted an A and you got an A? Because if so, that's bad ass.
>>
>>67306353
>he didn't earn Calc credit in high school
Do other Asians call you Banana?
>>
>>67306302
Damn this is very insightful
>>
>>67306260
https://youtu.be/ga1t9vMYdPU
simping was never new
>>
>>67306365
Are you gay or something?
>>
>>67306416
counter-spamming is still spamming
>>
>>67306325
You are such an irritating desperate little social climber
>>
>>67306403
Okay, pause. I went on a small math hiatus in senior year so I retook some math I did in highschool as a refresher. And yes I'm a failure of an Asian
>>67306398
I didn't tell him. He went and asked me what grade I deserved and I said an A. He said okay and wrote it down
>>
>>67306460
>I'm a failure
we all know, this is just another data point
>>
>>67306453
i dont uhhhh, quite understand?
Care to elaborate?
>>
>>67306272
>I just weigh the same, weight only going up and down depending on water weight.
Hmm. well - if you're already on a sustainable diet which has mostly standardized portion sizing etc then I think adding known amounts of extra stuff is a solid approach.
I think that the trend of weight loss/gain over time is the actual truth regarding your factual consumption vs intake. If the trend doesn't show either an increase or a decrease you are very likely to be in calorie balance for your current activity level.
The idea of keeping everything else the same but adding something like 100g of cashews would on average increase intake by like 600kcal. If your current diet is in calorie balance with ok macro spread then the addition of 600kcal should ON AVERAGE lead to ~1lbs of weight gain a week and it takes some time to discern through scale measurements if this is actually happening.
>>
>>67306468
i think he's asking you out on a date
>>
>>67306469
yeah okay. Makes sense.
just adding a 2 scoop shake and 100 grams of nuts/seeds should then make me gain weight. I think I should be able to do that during work.
Thanks for the help man
>>
sparrow had a new video coming out 830est
>>
>>67306415
The past few thousand years are entirely based on simping to some degree
>>
>>67306517
the date? uhhhh, 06-23-2022?
>>
>>67306460
>Okay, pause.
Catchphrase: Discovered
>I went on a small math hiatus in senior year so I retook some math I did in highschool as a refresher. And yes I'm a failure of an Asian
You're not, you're at least doing STEM.
>>
>>67306520
Just remember to not focus too much on the actual number on the scale and instead think about how fast/slow the number changes over a time period - you're looking for a controlled and consistent increase over time. I personally have a meme smart scale so each measurement is automatically added and graphed in the app but that is probably overkill
>>
>>67306553
no, its not a catchphrase. it's stupid cali bitch talk
>>
>>67306580
yeah man
my friend works at a gym that has this NASA-used body scan I can use for free. Getting a scan soon so I can get an idea of what I gain.
>>
>>67306524
>sparrow
Who?
>>
File: 95.jpg (213 KB, 1072x1729)
213 KB
213 KB JPG
Didnt know 9 was such a chad on insta
>>
>>67306553
Pause. It only matters if I ace all my classes and get my degree and a 6 fig salary out of college(which will happen in less than 5 years and at that point I will share my wealth and be the strongest and save this general like I promised)
@67306447
Pause. They did me a solid and helped me for no reason so I'm just saying what I believe in. Tell me how that is desperate social climbing, you fat fuck
>>67306603
Pause. It's a reference to the infamous Aljamain sterling interview
>>
>>67306608
Post the composition scan when you get it, I am also a composition scan enjoyer and I'm actively shilling it as an ok source of data for tracking body composition changes over time (especially during attempts at recomping).
>>
>>67306645
okay man 100%!
ill be in a week or so. Are you active in the PLG normally so I just can post it here?
>>
>>67306617
THIS HAD ME IN TEARS LMAO @9K, Can't blame you though she is pretty
>>
File: Yawn and Stretch.jpg (340 KB, 1440x1080)
340 KB
340 KB JPG
>>67306275
>NOOOOOO YOU CAN'T JUST ADD FIVE POUNDS WHILE TRYING HARD YOU HAVE TO DYNAMICALLY JUGGLE REPETITION EXERTION WITH THE REVERSE BANDED INVERTED GOOD MORNING SPEED REPS WHILE BLOATING TO LEVELS OF DIABEETUS MAN HASN'T YET DISCOVERED
shaddup fatso
>>
>kimcel calling others fat fuck when he's 5'4" 200 lbs
>>
>>67306617
Based Koreabro tryna make GigaChad babbies that squat 1k by age 15
>>67306634
Well, good luck! Stay extroverted, it'll help stave off the existential terror once you hit mid 20s.
>>
>>67306617
Amerilards rejoice
>>
>>67306634
i learned about the "pause" from boondocks S3E8 in 2010, and i'm sure it's been around longer than that
>>
>>67306617
Frankbros… we’re going to die with our V card intact aren’t we?
>>
>>67306668
Yeah, I'm usually lurking the thread. It is after all one of the only places on this board with some quality content (and strong people talking about lifting instead of outer /fit/ memetics)
>>
@ justin kim
why do you wear the chain with the plate on your neck? i forgot
>>
>>67306754
What are you talking about
>>
>>67306695
Imagine the smell
>>
>>67303123
Why is PPLPPLX not recommended from the pastebin?
>>
File: 96c.jpg (131 KB, 604x604)
131 KB
131 KB JPG
>>67306617
>18h ago
>no squats today or tomorrow
Saturdays and occasionally Fridays are heavy days
>>67306686
>10lbs to his squat in 4 years
>300lbs on squat in 2 years
should have listened to my (correct) opinion
>>
File: neck plate.jpg (181 KB, 1080x633)
181 KB
181 KB JPG
>>67306765
its on a band here, i remember another video with a chain
>>
>getting 3 days for replying to retarded posts
You can’t do this to me janny/mods! It is my God given right
>>67306776
Because it’s a really dumb split
>too much for natty
>too little for 6 days for enhanced
>>
File: Chipper Aisha.jpg (378 KB, 1440x1080)
378 KB
378 KB JPG
>>67306617
If she don't respect the squat, she's nothing but a THOT
>>
>>67306792
>Squat for like 30 years
>become fat boomer
>still no 2.67 times bodyweight squat
Sad!
>>
>>67306835
Oh you mean the hell matrix? I use it to enhance the power output of my burst drive but it reduces my lifespan every time I use it. So I'll only put it on if im backed into a corner and have no choice but to go all out
@67306693
Okay spoiler alert I'm atleast 5 inches taller and 20 lbs lighter
>>
>>67306903
Yeah I meant to reply to this
>>67306797
My b
>>
>>67306890
>>67306792
Will you two fat trannies migrate back to /lgbt/ or /a/? Ty
>>
>>67306776
meme routine for zoomers larping as bodubuilders
>>
File: Bocce-court.jpg (371 KB, 1600x1066)
371 KB
371 KB JPG
@Hank
>Spend whole life chasing athletic endeavor
>Nebber make it past 2nd String foward on the Over 25 Bowling Green Athletic Center Recreational Basketball Team.
Is the current athletic endeavor to make first throw during bocce ball in the retirement community?
>>
>>67306903
post your drivers license then you turbo manlet
>>
Fuck programs. Upper/Lower 4xweek split with heavy singles, doubles or triples 1xweek for upper and 1xweek on lower. The rest is mostly bb work. Aye or Nay?
>>
File: Smug Anime Girl 2.jpg (131 KB, 1920x1080)
131 KB
131 KB JPG
@Frank
Hank has never pursued an athletic endeavor, or anything else that would lead beyond his basement door
>>
>>67307054
Routine optimization is individual but there’s no reason to be hitting heavy singles-triples at RPE9+ every week unless you’re a novice
>>
>>67305950
>DL: Ed Coan DL program
>Squat/Bench: Smolov Jr.

For real? are you trolling? please be honest
>>
>>67307083
>>
>>67307103
The worrying thing about these people is
>they could be lying (and probably are)
>they don’t specify how much they actually lift, they could be going from a 600 lb total to 720 lb total
>>
>>67307103
what about injuries? explain in DETAIL what did you do every day and week
>>
File: No.gif (1.11 MB, 244x160)
1.11 MB
1.11 MB GIF
>>67307126
1295 total at 200 lbs. Not too great ik, but I've had life stuff happen here and there. I should be hitting mid 500s dead and squat in september and mid 300s bench in september if I don't injure myself lmao
>>67307131
>>
File: 1651990734130.jpg (785 KB, 3520x1980)
785 KB
785 KB JPG
>>67306903
>Oh you mean the hell matrix? I use it to enhance the power output of my burst drive but it reduces my lifespan every time I use it. So I'll only put it on if im backed into a corner and have no choice but to go all out
>>
>>67307147
>200 lbs
>mid 500s dead and squat
>mid 300s
>don't injure
>figgy image
I thought you gave up powerlifting?Are you trying to bear scars?
>>
File: 20220623_145105.jpg (2.74 MB, 3468x4624)
2.74 MB
2.74 MB JPG
>>67307053
Say less. I'm 5 9, but i told the bitch at the front desk that I was 6 2 as a joke, she said ok and wrote 5 8 down so... idk I'm stuck with that until maybe I get a new one.
>>
>>67307177
>i told the bitch at the front desk that I was 6 2 as a joke, she said ok and wrote 5 8 down
Kek
>>
>>67303200
I already fuck your mother
>>
Just started going to the gym, I took a before picture, and I just realized how disgusting I look.

idk id I'm going to make it bros.
>>
>>67307199
if*
>>
>>67307199
>I just realized how disgusting I look.
So that's why you're going to the gym, right?
>>
>>67307226
Yeah. I guess it just fucking sucks that, now that I started going, it's obviously apperant, it's glaring to me now.

Just trying to cope I guess.
>>
>training
Squat: 275x5, 320x4, 370x3, 420x2, 405 3x2
3 CT bench: 225x3, 245x3, 280 2x2, 320 3x1
Lat pulldowns: myoreps
Reverse barbell curl: 5x8
Good mornings: 5x8
https://youtube.com/shorts/1bLTXvJSwT4?feature=share
>>
>>67307241
If it was the after pic I'd understand your dismay, but it is the before, so...
>>
>>67307280
You're right, thanks man.
>>
>>
>>67303292
And he gets to beat up your mum's pussy.
>>
>>67307628
>not on a bamboo bar
l8m
>>
>>67306524
i love her so much bro
>>
>>67306614
newfag
>>
>>67307199
dogg i did the same thing when i started almost a decade ago. that picture will stick with u forever, sometimes a nigga feels like a nigha has made no gains and is a bitch but then you just remember that picture and how far a nigga has come
>>
File: 704.jpg (31 KB, 800x450)
31 KB
31 KB JPG
>>67307628
>>
boss says no yoke and no adjustable jerk blocks but probably 2x circus dumbbells
>>
Can someone please show a max effort squat where there is no pitching forward? This OP is kind of smoothbrain
>>
>>67307976
look up literally any john haack squat, klokov, clarence kennedy, candito and stop lrojecting your shitty squat form onto the world
>>
guys.......i think i may have squatism
>>
hey /fa/ggot, what's some good shirts to wear for summer
>>
File: 1655896129409.webm (517 KB, 763x955)
517 KB
517 KB WEBM
>>67307976
All me squats laddie
>>
>>67308124
>not showing off the bloatmaxxed power belly
very cringe. other than that, anything sexcore.
>>
will froinklin ever stop with the coombait
>>
>>67308013
Good. I'll develop it soon to fix my quadletism
>>
>>67308259
are you really getting aroused from that dog
>>
File: 1656029679998.jpg (251 KB, 730x1095)
251 KB
251 KB JPG
>>67308259
I can see your low test and soft jaw line through the screen
>>
guys stop fighting
>>
>>67308259
Frankcel is a proto-tranny, looking forward to his “transition”
>>
>>67303147
>lifting to be the man your father never was
>>
>>67308590
>looking forward to his “transition”
ngl gay as fuk fr fr. u gay no cap
>>
>Frankcel
>waffenbarney
>Anobby
The unholy trinity of fat virgins
>>
>>67308763
Liking sexy women makes you a tranny. Now me, I prefer looking at half naked sweaty men because I'm totally straight.
>>
File: 1656031536786.jpg (1.23 MB, 1536x2048)
1.23 MB
1.23 MB JPG
>>67308795
>Liking sexy women makes you a tranny.

What a world we live in
>>
File: 1641958992980.jpg (4 KB, 124x130)
4 KB
4 KB JPG
>>67308795
This but unironically
>>
>>67308841
God Bobby is fat. Look at those tits. It should be illegal for him to be shirtless.
>>
>>67308859
That's Figgy
>>
How many real homosexuals post in this thread?
>>
>>67308859
nigga that's figgy you blind fuq
>>
>>67308876
>>67308884
Figgy is fatter than I anticipated
>>
>>67308898
This is me
>>
>Low bar squats make my lower back sore
>High bar squats make my lower back sore, along with knees and shoulders
>Deadlifts make my lower back sore
>Even good mornings with 75 fucking pounds make my lower back sore
Yep, it's BONER time.
>>
>>67308911
ayo dis nigga sticking his tummy in LMAO
>>
>>67308911
Jason Blaha looks like THAT??
>>
>>67308925
Believe what you wish
>>
>>67308966
new
>>67308966
bread
>>67308966
check em
>>67308966
>>
>>67308911
Top kek might want to up the cardio and cut down on the latkes cadet
>>
>>67308911
Looking jacked. You look bigger on video
>>
>>67308911
simonsissies....i dont feel so good.........
>>
>>67303123
is there any reason to go below parallel?
>>
>>67309539
Hip crease has to be below the top of the knee for competition. Squatting to higher than this actually puts more stress on the knees.



Delete Post: [File Only] Style:
[Disable Mobile View / Use Desktop Site]

[Enable Mobile View / Use Mobile Site]

All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.