Don't bend overpost video of your lifts>programs, stretching, bands, lift tutorialshttps://pastebin.com/V84Y0J9Y>tripfag numbershttps://pastebin.com/nMsfR4Jj>conjugate pastebinhttps://pastebin.com/hwpZANaTcont. from >>67291982
Make him proud.
Keep in mind a westside "beginner" can bench 500 lbshttps://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 exercisesand with that being saidhttps://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.
good morning>sssiiiippppppprest day but a little wrestling should loosen up the ol' joints
>>67303147Lifting to beat up your dad and fuck your mother
>>67303200An oedipal complex is a natural part of heterosexual male development
>>67303200Is that a fucking freudjak??? Holy fucking kek anon 10/10
>>67303200I demand you post a lift.
>>67303239>anon How new?
>>67303230I dreamed last night that I pounded my mothers fat ass from behind. Slept great, can’t wait to see her this afternoon.
>>67303258You did not outgrow your oedipal complex properly. You are most likely a homosexual.
Reminder that Bobbyumpf lost
>>67303200My mom is gross and used up. But i like knowing I can beat up my stepdad. Guy's such a bitch
>>67303200I could beat up my dad long time ago because he's skinny fat IT guy.
>>67303292That's it cadet, I've had it with your insubordination. Drop and give me 20!
>>67303325Are you undermining my authority, boy? Make it 30, and drop with him.
>>67303292Isn't that funny how he gets to tag your mom though lol
this Heaven's Memo Pad appears anabolic, I mean, she's got a Smiggy lair and look at him
>>67303218how does it feel that your hero doesn't even comprehend that someone as weak as you can exist
>>67303377Fat and used up. But yeah
>>67303292Not wanting to fuck your mother means you’re poorly adjusted
>>67303413Yeah I agree it is funny haha. Imagine them having sex haha.
>>67303123Most relevant books for proper training:>Louie SimmonsWestside 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 BryantJailhouse 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 Burns5th Set, and 5th Set Evolutions. Most up to date training program templates, only the bench peak is outdated.>Jim Wendler5/3/1 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/YSAq2wsCoiYBEGINNER PROGRAMMINGgeneral 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>Simon says conjugateA 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.
>>67303487Athletes gonna athlete
>>67303508I dont trust links in these threads. Its either weird anime, or someone taking a brutal trip to snap city.
>>67303520It's a black dude lowering a 400 lb bench press to his chest and then basically doing sit-ups with it
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?
>>67303573>SimonThis 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?
>>67303586That’s not Simon, that’s Sean.
>>67303538My 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
>>67303147he thinks lifting weights is stupid but also says he benched 300lbs when he was on the high school wrestling team
>>67303147My dad calls me the hulk and says no one will ever mess with me
>>67303586>simon>posts seanHow new are you?
>>67303613Sounds 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
>>67303673He'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 minuteBobby is so assblasted by Simon he simply refuses to follow Simon’s advice
>>67303686theyre called tricepts you fucking retard
>>67303650To 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
>>67303784Push-ups is not lifting weights.
>>67303786I’m not sean
>>67303613Thanks for sharing Abdul.>>67303668Is 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 postersHmmmmm
>>67303892Here are the results. Damn Bobbychads, what happened?
>>67303820That's what they all say
>>67303892>Simon takes an early lead with help from outer /fit/>404, page not foundPottery
>>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
>>67303972I also checked. He's a phony.
>>67303521Unironically litSmelly, 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 votinghttps://strawpoll.com/polls/e7ZJO5YD5y3>>67303985Bell is a rooner now
>>67303993He's a what now
>>67303152he's right in that you shouldn't be bothering with conjugate if you can't even bench 315
>>67303993Interesting how the votes are so slow now. Really makes you think
Why does Sean keep going with the Simon shit? This guy is on another level of retardation. Unreal
>>67303993Hey man we already had this vote. Here are the final results: >>67303936
>>67304056>No vote duplication checkingYeah those results are null and void
>>67303801you'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>>67304061kek I'm using a vpn and already voted for bobby 5 times
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 >>67304020Oh. Yeah maybe that + his whole low carb thing. >>67304074You must live.
>>67304106Someone's flicking their router on and off, methinks
reel me in
>>67304106Losers love another loser
>OH NO SIMON'S LOSING!! SHUT IT DOWN!!!
>>67304106>>Simon getting this many votes>Wtf is wrong with y'allI'm gonna need proof you're real. You can't be this stupid
>total votes have now surpassed total posters in this threadHmmmmmmmmmmmm
>>67304197you do know people outside of /plg/ lurk this thread too right?
>>67304215>ImplyingGeneral consensus of /fit/ is they want nothing to do with us, so doubtful
>>67304197>everyone who votes postsLMAOOO
>>67304124Is this supposed to be another worm meme? Like he's a fish and Tate is b8ing him? >>67304173Explen
Good morning powershartsI 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.
>>67304240Post your hand timestamped in front of your bench press
>>67304197>what is lurkingI 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"
>>67304263Yeah 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
>>67304331I like Bobby, but this is actually pathetic
>>67304358If you're not a samefag, then you're stupid, because I don't type like that
>>67304331Keep it on topic, buddy boy.
>>67304268YTrip + unique webms should be proofs enuff>>67304257I can outrun this user>>67304287Did he lmao I didn't catch that.
>>67304432>YThen I'll call you fake all the time just like Sean harasses Bobby every day. Your choice.
>>67303993>9 (nine) Bobby votesObvious spam is obvious. You’ve been found out anobbu
>>67304457Why would you shoot a man before throwing him out of a plane?
>>67303972Because someone was false flagging as me.
>>67304509why would someone impersonate a guy who never posts liffs
>>67304509Oh okay so post your lifts then.
>>67304521A few schizos in this thread>>67304532I'll share when I have something impressive to post.
>>67304493>>67304509These two men are suspected to be Sean. You have been warned.
>>67304558>I'll share when I have something impressive to postWhy do you have a trip?
let *clap* dyels *clap* trip for our entertainment *clap*
>>67304600this, life is easier when you can filter the Blobbys, Waffenblobs, Guts, etc.
>>67304564>accusing others of your own crimeshttps://pastebin.com/qTxX9nu6
>>67304558even the most autistic posters itt post their lifts whether they're good or not (cell, gut, kimcel, stl arch etc)
>>67304648Haha ok Sean.
>>67304558so you think numbers are more interesting than a video of a lift
>>67304654in 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 answerI 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 splitstop polishing a turd and run a real program
>>67304717Just do spotoshot. It's the only 4 day program I can think of that isn't super advanced
>>67304717What is your current bench max?
>>67304756What the fuck is spotoshot>>67304784140 kg
>>67304756What about ph3? I've been looking at that one as well
>imagine not using SS to unlock true powerlifting potential like this anon>>67304673
>>67304793>>67304794Absolutely not, unless you like being injured
>>67304796>anonthat's gookcell #2 retard
>>67303200That's literally why I started liftingSome niggas on /gif/ in an incest thread last summer talked me into it
>>67304868It's not equipped you dingus
>>67304851The troll one or his other personality?
>>67304883a slingshot is energy storing equipment is it not
>>67304824>rpe 9 every day>not getting injuredpick one
>>67304796fuck off matzoball
>>67304906There'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 annoyingAgreed. Wouldn't be as bad if my phone camera didn't switch off Spotify during recording. >>67304923Speaking 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.
>>67305008If you want to compete in a fed that requires you to have heels down. Otherwise, doesn't matter.
>>67304019What 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 Camerahttps://play.google.com/store/apps/details?id=net.sourceforge.opencamera
>>67305008if 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.
>>67305330Bless 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?
>>67305547i 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
>>67305566gde lifestyle choice
>>67304432you couldn't outrun a corpse you fat fat fatty
>>67305566Full smolov 13 week program
>>67303123>high bars his low bar squat>in wrestling shoesholy shit. king
>>67305837I 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.
>>67305566DL: Ed Coan DL programSquat/Bench: Smolov Jr.Enjoy your gains if you don't get injured first.
>>67305950was 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
>>67305925ayo dis nigga a biiiiiiiiiiiiiiiiiiiiiiitchhhhhhh fr fr no cap ong he ain't bussin
>>67305925>physical jobnot my problem you didn't take school seriously
>>67305990What?>>67305997Just 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
ALL RIGHT EVERYONE SHUT THE FUCK UP IT'S TIME FOR PASTA>>67303123THREADLY, 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
>>67306060OFFICIAL, AND CLEARLY ON-TOPIC, /PLG/ RULES (no bitching!):1.) Do not talk about cutting2.) Do NOT talk about cutting3.) An adult male is >200 lbs, and this is an 18+ board4.) LOLfedders get out5.) Every fed is a LOLfed6.) There are no real rules about lifting (except that s*mo is ghey), half-rep all you like7.) There are no real rules about judging either, enjoy your R E D L I G H T S8.) You must have vids to prove your lifts9.) POST LIFTS or GTFO – The choice is yours.10.) EAT MOAR – It is never enough11.) Your program is shit, no exceptions12.) Powerlifting is not a sport.13.) Pulling s*mo is an admission of fundamental weakness, ontological incompetence, and likely fatherlessness14.) FIGGY is not a fraud15.) FIGGY is not a felon16.) FIGGY IS NOT A JEW17.) Grow a beard18.) Phoneposters get The Rope.19.) Everyone stronger than you is on sterons. Everyone weaker than you isn’t trying hard enough.20.) Try harder21.) You must squat >2.67 times bodyweight to bully FIGGY
>>67306017we do a little trolling here. now pull your pants down
>>67306071UPDATED 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 RubbishWants 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.
>>67306074post penis first
>>67306080Oh you gon get slowpoked
>>67306080>n-nooooooo i-i didn't mean to latepost no senpai-figgy please don't give me the slowpoke aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaSlowpoke
>>67306060>6060It's an esoteric kind of CHECK'EM
>>67305946My 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.
>>67306125maintain 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.
>>67306160he's here to stay. have you seen the 5 SS threads he made today?
>>67303123we are not the same
>>67305681Bitch my worms and i outrun u effortlessly
>>67306151I 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?
>>67306160He can't leave, he has nowhere else to go. Instead he is sentenced to sit here and seethe for all eternity
>>67303147I 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.
>>67306216Traing 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
>>67306178His 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
>>67306083Are you gay or something?
>>67306275Pause. 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
>>67306332It 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.
>>67306332Calc* but okay
dis nigga kimcel hopping on errbody dick huh. is this what it takes to be on top? (the sloppy toppy)
>>67306353>single variable calc80IQ confirmed
>>67306314you are now. *unzips pants* see where im going with this?
>>67306325Eh, I'm just repeating what rippetoe said.
>>67306325>>67306353Did 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 schoolDo other Asians call you Banana?
>>67306302Damn this is very insightful
>>67306260https://youtu.be/ga1t9vMYdPUsimping was never new
>>67306365Are you gay or something?
>>67306416counter-spamming is still spamming
>>67306325You are such an irritating desperate little social climber
>>67306403Okay, 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 >>67306398I 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 failurewe all know, this is just another data point
>>67306453i 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.
>>67306468i think he's asking you out on a date
>>67306469yeah 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
>>67306415The past few thousand years are entirely based on simping to some degree
>>67306517the 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.
>>67306520Just 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
>>67306553no, its not a catchphrase. it's stupid cali bitch talk
>>67306580yeah manmy 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.
Didnt know 9 was such a chad on insta
>>67306553Pause. 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)@67306447Pause. 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 >>67306603Pause. It's a reference to the infamous Aljamain sterling interview
>>67306608Post 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).
>>67306645okay man 100%!ill be in a week or so. Are you active in the PLG normally so I just can post it here?
>>67306617THIS HAD ME IN TEARS LMAO @9K, Can't blame you though she is pretty
>>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 DISCOVEREDshaddup fatso
>kimcel calling others fat fuck when he's 5'4" 200 lbs
>>67306617Based Koreabro tryna make GigaChad babbies that squat 1k by age 15>>67306634Well, good luck! Stay extroverted, it'll help stave off the existential terror once you hit mid 20s.
>>67306634i learned about the "pause" from boondocks S3E8 in 2010, and i'm sure it's been around longer than that
>>67306617Frankbros… we’re going to die with our V card intact aren’t we?
>>67306668Yeah, 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 kimwhy do you wear the chain with the plate on your neck? i forgot
>>67306754What are you talking about
>>67306695Imagine the smell
>>67303123Why is PPLPPLX not recommended from the pastebin?
>>67306617>18h ago>no squats today or tomorrowSaturdays and occasionally Fridays are heavy days>>67306686>10lbs to his squat in 4 years>300lbs on squat in 2 yearsshould have listened to my (correct) opinion
>>67306765its on a band here, i remember another video with a chain
>getting 3 days for replying to retarded postsYou can’t do this to me janny/mods! It is my God given right>>67306776Because it’s a really dumb split>too much for natty>too little for 6 days for enhanced
>>67306617If 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 squatSad!
>>67306835Oh 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@67306693Okay spoiler alert I'm atleast 5 inches taller and 20 lbs lighter
>>67306903Yeah I meant to reply to this>>67306797My b
>>67306890>>67306792Will you two fat trannies migrate back to /lgbt/ or /a/? Ty
>>67306776meme routine for zoomers larping as bodubuilders
@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?
>>67306903post 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?
@FrankHank has never pursued an athletic endeavor, or anything else that would lead beyond his basement door
>>67307054Routine 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
>>67307103The 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
>>67307103what about injuries? explain in DETAIL what did you do every day and week
>>673071261295 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
>>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 imageI thought you gave up powerlifting?Are you trying to bear scars?
>>67307053Say 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 downKek
>>67303200I 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>I just realized how disgusting I look.So that's why you're going to the gym, right?
>>67307226Yeah. 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.
>trainingSquat: 275x5, 320x4, 370x3, 420x2, 405 3x23 CT bench: 225x3, 245x3, 280 2x2, 320 3x1Lat pulldowns: myorepsReverse barbell curl: 5x8Good mornings: 5x8https://youtube.com/shorts/1bLTXvJSwT4?feature=share
>>67307241If it was the after pic I'd understand your dismay, but it is the before, so...
>>67307280You're right, thanks man.
>>67303292And he gets to beat up your mum's pussy.
>>67307628>not on a bamboo barl8m
>>67306524i love her so much bro
>>67307199dogg 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
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
>>67307976look 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
>>67307976All me squats laddie
>>67308124>not showing off the bloatmaxxed power bellyvery cringe. other than that, anything sexcore.
will froinklin ever stop with the coombait
>>67308013Good. I'll develop it soon to fix my quadletism
>>67308259are you really getting aroused from that dog
>>67308259I can see your low test and soft jaw line through the screen
guys stop fighting
>>67308259Frankcel 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>AnobbyThe unholy trinity of fat virgins
>>67308763Liking sexy women makes you a tranny. Now me, I prefer looking at half naked sweaty men because I'm totally straight.
>>67308795>Liking sexy women makes you a tranny.What a world we live in
>>67308795This but unironically
>>67308841God Bobby is fat. Look at those tits. It should be illegal for him to be shirtless.
How many real homosexuals post in this thread?
>>67308859nigga that's figgy you blind fuq
>>67308876>>67308884Figgy is fatter than I anticipated
>>67308898This 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 soreYep, it's BONER time.
>>67308911ayo dis nigga sticking his tummy in LMAO
>>67308911Jason Blaha looks like THAT??
>>67308925Believe what you wish
>>67308911Top kek might want to up the cardio and cut down on the latkes cadet
>>67308911Looking jacked. You look bigger on video
>>67308911simonsissies....i dont feel so good.........
>>67303123is there any reason to go below parallel?
>>67309539Hip crease has to be below the top of the knee for competition. Squatting to higher than this actually puts more stress on the knees.