Finally hit full greenman. Took about 8 months, mostly because I only recently started focusing on pressing (3x shoulder dislocation worried me before).
Feels goodman.
Hitting The Press™ 3x a week, hope to hit lmao1pl8 soon, goal is 185 by end of year.
symmetricstrength.com
postem
I should stop skipping legs
nice user. were you in cut or bulk during this progress?
prior to lifting:
2 months keto OMAD
once I started lifting:
1 month SS + GOMAD
1 month moderate surplus OMAD
2 months maintenance OMAD
1 month slight deficit OMAD
3 months moderate deficit OMAD
Pics are from about 2 weeks ago
nice, you stopped quarter repping your squats I see?
Phoneposting so this all has to go in manually.
Body weight 180lbs
27 y/o, 6’0”
Bench 197.5lbsx5
OHP 125x5
Back Squat 180x7 recovering from L4/L5 injury
DL 245x5
Chin-ups +20lbsx7
Row 155x7
nah I always hit depth at least just barely
But now I mostly just front squat (much deeper) since I've been really focusing on increasing OHP and weighted chins
nice. im between your first and second pictures to the left.
Three and a half months of strength training, just reached green man.
1 kippy boy
I'm so close to being a teal man
Why are the Pendlay Row standards so low? Been lifting two weeks and every lift is still at untrained except my Pendlay Row which is already at intermediate. My form is strict, it's not my first time lifting, I am back after an injury. I only row 70kg how is that intermediate
pendlay row is a very specific movement. it's not any bb row
>my form is strict
it probably isn't
almost to a yellow man
For pendlay, you have to keep your back (almost) perfectly parallel to the floor and put the barbell down between legs.
It's actually way harder than "standard" rowing.
im 5'8 200 lbs with ,sq 275,dl315,bench 185,
my shit is still purple. If i drop the weight will i turn green?
>switching from bench to weighted dips to get easy low bodyweight green chest
3x shoulder dislocations
I don't like bench
>tfw dad used to bench 375 and behind the neck press 210 lb and eternally mogs you
just started frens
good start
Pics or you're a liar
Tfw only dips are yellow-man tier
Need to DL more
Stats are
140x8 Bench
100x4 OHP
30lbs addedx7 Dips
No weight addedx10 Pullups
120x5 Pendlay Row
25lbs addedx6 Chinups
225x5 Squat
245x2 DL
Im just a deadlift autist
My squat is so fucking weak ((
GONNA MAKE IT
post estimated 1rms
These are my numbers, I don't use calculated 1RM because they seem super iffy
e1rms are all over the place but theyre fun to look at some times. Whats your bw?
these are mine at 195 lbs/88kg btw
Started Starting Strength back up again a couple of weeks ago.... taking bench and ohp slowly so I don't plateau. Any tips for building strength fast on chest and arms? Also what should I be doing for back?
should have mentioned those are all actual lifts not estimates
Only about 74kg, I did upper body for about a year and a half since they wouldn't let people under 18 into the free weight room. I've been squatting maybe half a year?
damn thats really good then keep it up
bent over rows, rdls, and deadlifts
For back do T-bar and Bent-over rows
For shoulders and bench do good amounts of incline, snatch press, and building volume helps a lot (8-12 reps for that sweet hypertrophy).
Remember to stop if you ever feel pain that's not muscle pain. Also 5 scoops bb
5 foot 7, 203lb manlet. Ended bulk and am currently cutting down to 185lb or so.
PRs before I ended the bulk:
>500x2 Squat
>600x4 Deadlift
>365x3 Bench
>265x3 OHP (290lb 1RM)
Worked my way up to doing neutral grip pullups with 100lb for sets of 10 too.
...how fucked am I Jow Forums? I can't do pullups to save my life, i've got slight gyno, and i'm transitioning out of 20 years of vidya gaems. 6'0 175lbs
Not fucked at all really, 182cm and only 80kg is fine. Fixing gyno just needs some BP, IBP, and Pec flys.
Since all you need is weighted lifts and a clean bulk and you'll look fuark in no time. Everyone starts from somewhere, its not where you end it's how far you went!
another victim of rippetoe
lol yeah I don't mind adjusting the program to gain more upper body strength because I would like to balance my strength before moving on to an intermediate program any tips?
fix your hunch back. stetch chest traps. Strengthen lower traps. If you cant do pull ups start with lat pull down
i fell for it too, Its not fun fixing this shit
switch to canditos beginer routine its way more balenced
Damn I wish I had my old results .. 1 yr in now. I remember I was red in some spots !
Stop squatting so much and in between those weird full body meme workouts work on important upper body movement like t bar row, pull-ups, Kroc row, incline bench, etc
Just do a Push/Pull/Push/Pull
Do back/front squats on Push day
Follow pic related scheme for squats where the TM is your two rep max
Pic related sorry
Pic related is for your compounds. Pick one for Push and one for Pull day. I’d alternate since you’ve got two of each a week
Find a “rm” aka rep-max. Just find your 6 rep max for fun. Really push it man have fun. Again TM refers to your nice two rep ability. For reference.
Use this progression for compound variations that go RIGHT after your compounds.
Meaning incline bench after bench press compound. Or seated press after overhead press.
Use this progression for variations where you don’t real have a 2 rep max ( dumbbell presses, rows, etc)
>just hit 1 plate on bench
>squat is almost 2 plates
>still stuck on 1.75 plates on deadlift for 5x5
>OHP is 0.5 plates
crap, i guess i shouldn't skipped gym for a few years and lived a sedentary lifestyle, good thing im still 23
#
(You) #
(You) #
(You) #
(You) #
(You) #
And FINALLY. at the end of your session, when ur doing isolation work ( prob not necessary if you’re truly a beginner. You use these reps
And remember. Have fun. Try new stuff and stick with the lifts you like
Wow what the fuck happened there
22 years old, 6'3
What app is this, I must know
Literally post body man, i wanna see how a trump mode looks like.
It's literally the title of the thread
teen dyel 60kg 5'10 just starting lifting a week ago
bump
Ah it feels good being so close to turquoise man
Me too, just wish legs would progress faster