>Bro Tier (trying hard, having sex, loving life required) 5th Set (great for late intermediates) 5/3/1 (read the book bitch) Westside for Skinny Bastards Madcow Intermediate (great for early intermediates) Destroy the Opposition (J. Lewis) Cube Kingpin The Cube (+ Predator) Conjugate (max effort + dynamic + repetition) Spotoshot (bench only) Texas Method 4-day Split Model from PPST. Juggernaut Method 2.0 (a more periodized 5/3/1)
>Nerd Tier (must have high IQ) RTS Generalized Intermediate RTS Emerging Strategies Nuckols Average to Savage Nuckols 28 Free GZCL TSA 9 Week HLM (Heavy Light Medium) Blevins Skynet AI Juggernaut AI
>Meme Tier (might work if you love memes) *NEW* Hepburn x Sheiko Blend (pending testing) Candito 6 Week Texas Method 3-Day Texas Method Trappy Version Sheiko (great if you're in meet prep) The Bridge Smolov Jr. Bulgarian/Bugenhagen Method Slavic Swole nSuns 5/3/1 (written by a 1200 lb totaling Redditor) Hepburn "Power and Pump" Programming 2 Win (by Jack Black)
>Voluntary Ever-Late-Beginner Barbell Medicine
>Retard Cuck-Tier PH3 (need a tourniquet to choke yourself, and it has a 100% injury rate)
*all of these programs work (except PH3), but the effort and attitude of the athlete is most important
did they ever actually say why they stopped streaming on yt? If it was just because of bullying they could've disabled chat?????
Levi Mitchell
awwph
Chase Taylor
>repeatedly creating new threads at
Gavin Anderson
In my case (deadlift) it's a combo of good built for dl and weak legs/triceps for other lifts aka need more muscle.
Also Yakob I tried that split squat with squat pad, felt pretty good after tempo squats with 60 kg on back in high bar position.
Landon Taylor
I’ll try it in two days, then I will pay my respect
Blake Scott
good for you
Landon Mitchell
Felt awkward for first rep then I adjusted and it felt good just like when I did split squats with ssb. Really hammers quads. Np man, thank you very much. :)
Thomas Lopez
gonna watch some loli anime and eat 1k cal worth of icecream while wearing nothing but boxer briefs
John Hill
living the dream!!!!
Lincoln Howard
Based
Robert Reyes
Anyone doing nSuns CAP3? I've had decent results. Any recommendations from y'all?
this looks like a pretty comphy gym jakobs .. where is it?
Joseph Green
Missouri probably
Lincoln Kelly
L(D)ublin
Dominic Phillips
>WAWTT >WAWET >WAWLTT >WAWFT
Hudson Gomez
is it a university gym? those things are so far removed from metroflex
Asher Collins
>WAWTT DL- x1 @8 x6 (was supposed to be x5, but lost count) @9 then 20 reps total at rpe 8 in 4 sets (3x6 and 1x2 to round it up) Close grip pause bp- 5x5 to rpe 9 Tempo squats 3x10 + bb split squats for 12 rep set Finished with bb curl, single leg calf work, side and rear delt flies and weighted ab rollouts.
Ryan Butler
i wish i was albanian their flag is so metal
Jaxson Myers
>I wish only romania and switzerland were worse than me kek
Now I understand why your press is so close to your bench. Those triceps are joocy
Owen Foster
then why dont you hate sweden
Joseph Jones
She should become my gf. I see, meh, can't blame them trying to avoid wars and other unrest.
Levi Nguyen
If I'm trying to fix a back/quad imbalance in the squat, with exercises that target quads and eliminate low back, would split squats be a better choice than leg press or leg extensions? I don't have the equipment to do belt squats
Blake Peterson
SSB, Front Squat, High Bar Squat, Close Stance Squat
Robert Williams
No they arent im bearly surviving 35kg x12 skullcrushers
Robert Nguyen
Could be worse. You could be me and have your elbows explode when you go over 5 kg/side on db skull crushers
Parker Cook
Do some long head pressing, like ohp
Henry Morales
Have you tried forcing your elbows in at all times? This way I dont hurt them doing it
Xavier Bell
Ohp gave me bursitis and also wrecks my elbows
Yeah that's what I always do
Nolan Cruz
If a basic movement like overhead pressing cripples you, that probably means it's a weakness you need to work on. Unfuck your shit.
Julian Gomez
Ohp doesnt do that youre prolly just benching too much besides
Joshua Martin
My elbows/triceps just can't handle a lot of stress when it comes to extension/being the sole movers of the weight. They've been that way since I've started lifting, and I believe George is the same. Only pressing movements that don't aggravate my elbows are bench and it's variants, which is sad because I actually like pressing overhead a lot.
>Ohp doesn't do that Because you obviously know my body better than I do...
Luke Young
>Because you obviously know my body better than I do... Nice tranny logic.
Why specifically are you unable to push a barbell overhead? If you have some type of chronic injury when pressing overhead, you should have a physio diagnosis
Cameron Jenkins
Did you read my previous post? My triceps can't handle being the primary movers for practically anything. My elbows get really sore and even painful if I do ohp with any sort of frequency. And it's not tranny logic if my elbows were completely fine until I added ohp in.
Carter Rodriguez
>My triceps can't handle being the primary movers for practically anything Why not?
Alexander Bennett
> try doing deadlifts at home gym now that I have power bar > harder to break off floor compared to regular gym bars
Strength is off by 10 % (barely pulled 210 kg while I managed 230 kg in gym). Maybe I should take a deload?
John Foster
he is a fragile weakling who ignored shoulder health and is now paying for it
Grayson Cruz
Dude I don't know. I just told you that it's been a problem ever since I first started lifting
Or your bars at your gym were shitty and whippy
Your point would make sense if it wasn't a problem I dealt with ever since I first started lifting
Landon Cook
It's a fixed mindset.
>It's broke and that's the way it is Instead of >Why is this broke, and how do I fix it
Connor Evans
Hey Sean, if you have an injury, go to a fucking doctor.
Samuel Bennett
Yeah, they were some chink cheap bars or crossfit bars that are also whippy.
Oh well, just gotta get stronger.
Parker Phillips
So you had busted shoulders before and still have.
Brandon Mitchell
if it's whippy it shouldn't surprise you that its much easier as you can pull the slack out like halfway through the ROM. the part of my gym that has blocks only has bumper plates so any bar pretty much will flex with them, shit sucks
Jordan Hughes
are you guys able to do overhead squat crab walk? no? than fix your shit
Luke Rogers
I can.
Ryan Rodriguez
post vid
Aaron Cox
I can do the 4 major barbell movements that every healthy human being should be able to do unless they have a specific injury
Connor Bell
>steinborn squat >BB chest fly >behind the neck BB press >reverse deadlift think that's all of em
Nathaniel Lewis
wow bragging about being normal
Wyatt Fisher
I would attempt to fix it if I knew what the hell was wrong. I've tried practically every elbow extension movement in the book and if I go above absolute baby weight on any of them my elbows get absolutely destroyed.
I probably should go see a physio, all a doctor will tell me to do is "don't do that", but my elbows are fine in every day life, it's just when I do that stuff that they aren't.
I went to a shoulder specialist and he told me I have GIRD on one side. He gave me some stretches that unfortunately did fuck all. And no other diagnosis, but it's on both sides regardless of doing independent movements or not. So I don't think it's because of my shoulders.
Jose Ortiz
typical physio wont know shit, he will be like uhhh yeah uhh try it now im sure it will be better >does some weird magic you would need to see some real specialists like the jews (everyone know what jew)
Nathaniel Fisher
>bench PR 2 weeks into 6 week cycle Based 500 tricep isolations per week
Samuel Walker
What did you bench?
Carson Roberts
6x110 paused :v)
Leo Morgan
considering your volume, eating and no deadlifting/squatting Iits no wonder. Also started using legs?
Christopher Jones
Why are you even doing triceps accesories? Aren't your pecs the weakest point
Colton Barnes
his name is literally press, he does tricep accessories to work on his press
Levi Gray
I'm trying, idk. I don't actually eat much you know, I'm on 3200-3500 kcal a day now.
My upper pecs (the only part that matters) are huge
Chase Fisher
Might be worth 300 lbs gg
Aiden Bailey
3200-3500 with your midget ass is perfectly good amount of food. I eat 3800 now.
Justin Green
Projected 1RM is 132 kg (290 burgers), but my real 1RM is probably 120-125. I am very unstable at high percentages on the bench, although it's slowly getting better.
>perfectly good Not nearly enough
Nolan King
Mfw lean bulking at 3250 calories at 83 kg.
Hunter Jackson
>having this much exercise activity wrong thread
Aaron Phillips
Only cardio I do is walking (often daily 30-60 minutes since weather is nice) and farmer's walk 1x a week.
How many pics of that bear and that white dog do you have?
Joseph Nelson
nope he rides a bus every day
Juan Howard
That's a chimp with mange, that's what that is. There's some sort of a disease where all their hair hair falls off where you really see their anatomy. We look at that and go "Oh yeah, it's like a bodybuilder.", no no no no, THAT'S a chimpanzee. I mean, that's uhh, that's our closest relative. If that thing decides to bite you, it's a wrap.
Jeremiah Sullivan
>T Bench 1x6x85% (pr), 5x6x72% Deadlift 3x5xlmao1pl8 Seated good morning (fast and big ROM) 100x0 Cable triceps things 15x5, 4x15, 4x10 Facepulls 3x10 Row on the pulldown thing 4x10 >E Failed fucking nachos (got a bit less than half of it left), milk, pork if I'm not puking after finishing the nachos >LT Gallhammer >F Pretty good, 1000 good mornings a day is unironically an excellent meme and my back pain completely goes away for a while, then it comes back but not as bad. I am now thinking that when I did them in the gym I must have looked autistic as fuck, more than usual anyway.
