>You must ease the Cerberus before you pass these sacred gates edition
APPROVED INTERMEDIATE to ADVANCED PROGRAMS
>Bro Tier (trying hard, having sex, loving life required) 5th Set (great for late intermediates) 5/3/1 (read 2nd Edition, then Beyond or Forever) -- 531 with FSL/SSL 5x5 (moron proof) -- 531 1000% Awesome (for early Intermediates) -- Beyond 531 (training maximally for strength) -- Leviathan (heavy single every session) -- 531 for Hardgainers (hypertrophy) -- Build the Monolith (hypertrophy) -- Boring But Big (hypertrophy) -- 351 for Powerlifting -- Coffinworm (great for strength) -- Advanced 531 (simple and great for strength) 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 Sheiko (for meet prep, don't break your dick)
>Meme Tier (might work if you love memes) Hepburn x Sheiko Blend (Tan Slacks blog) Candito 6 Week Texas Method 3-Day Texas Method Trappy Version (homo) 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)
>Optimal Tier (for gay, contrarian nerds) 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
>Slurp semen for optimal protein >Back pain is imaginary >Be a fake doctor >Unironically pop your collar in college >Repress homosexuality >Loathe life
Isaac Hughes
>>Unironically pop your collar in college >wearing a shirt in college Fat fuck.
Joseph Taylor
He really did. I was on campus with him a handful of times
>T Deficit deads, couple row variations, 100x Tricep Work, 100x Upperback work >E Had chicken for lunch, steak for dinner >L Kody West >F Excited to bench tomorrow.
It can be greatly improved by by changing from 5x5 to 3x5 early on. No, you are my daddy.
Anthony Carter
T The Press™ Bench Weighted Dips E Fried Chicken™ and, microwaved bananas with cinnamon, whey and cookies. L Ke$ha, The killers and three days grace F My hand.
Need more volume. More is always better, breh LMAO
Connor Campbell
This
Oliver Ward
Sup sean
Aiden Mitchell
Bruh my name is Hank.
Sebastian Hernandez
Just had a 2 hour conversation with a 27 year Swedish guy who's super far left leaning, doesn't believe in borders and doesn't work cause he doesn't wanna be another cog in the machine
I literally hate niggers and faggots but he was a super cool dude and now I feel weird
Samuel Rivera
if he knew your opinion he would not talk to you
John Edwards
Maybe, I didn't have the heart to tell him
Gavin Cooper
>doesn't work cause he doesn't wanna be another cog in the machine So he is a stick in the wheel instead (of the system that is upholding his existence)
what a lad
Andrew Sanchez
>super far left leaning, doesn't believe in borders and doesn't work cause he doesn't wanna be another cog in the machine All of that is included by default when you say Swedish guy
just for future reference
Ryan Parker
>cog in the machine You mean the machine that makes modern life comfy and possible for gay nerd meets?
Eli Green
>meets My phone won't even spell neet
Carter Gutierrez
Lemme guess, you were too much of a pussy to tell him your actual beliefs because you wanted him to like you, right?
I was being civil. My personal beliefs never inhibit other peoples beliefs because I am an enlightened right leaning centrist.
Lincoln Baker
t. neet bitch who doesn't get any ass
Isaac Jenkins
You can be civil and tell him you disagree. I dont even get what youre trying to say bro
Michael Hernandez
I didn't wanna bring up I hate niggers and Jews cause I can see how it would just create a flame war
Benjamin Nelson
Lmao fag
John Nelson
WARNING FROM Jow Forums IF YOU SEE THE WEBM TITLED "CURSEDVIDEO.WEBM" GOING ROUND ON ANY BOARDS, DO NOT CLICK ON IT. A CURRENT EXPLOIT IS ALLOWING MALWARE PACKETS TO BE UPLOADED TO Jow Forums.
COPY AND PASTE THIS WARNING TO OTHER BOARDS.
Jason Hughes
Lol
Jace Morales
Switching to 531 Jack Shit bc I don't have any time the next few weeks. Should I swap the ohp day for another bench day or just use that day to beat off? Ohp is stupid
Zachary Perry
Find a new hobby
Asher Wright
>Jack shit Lmao enjoy your regression
Samuel Edwards
What should I do for my 20th if I am in a happy relationship thus can't go to the clubs or do hard drugs... :(
Nolan Lewis
Have friends over to your place for drinks and chill
Christian Wright
Love life. Have sex. Etc. Etc. Potentially pound balloon knot.
Hunter Allen
Does your girlfriend allow you to enter the troll hole cause mine sure doesn't
Cooper Jones
I think I fucked up boys... My left arm's nerve is kind of tickling me. No pain yet I just feel something is wrong with it. On bench sessions it kind of clicks. The nerve starts from my little finger and ends on my elbow. Give it to me straight, how fucked am I?
Benjamin Bennett
Occasionally, depends on her mood
Robert Reyes
I've never done it but I'm assuming it's better than skipping the gym all together right? I can get to the gym 4 days a week but cant. What program should I do if I only got like 30min?
Carson Adams
It is better than nothing, mostly just memeing. Do what you can dude. If Jack shit fits your goals best then go for it.
Kayden King
Seek medical attention immediately. Blood is having difficulty getting through your arm and you risk amputation. Or worse, complete dismemberment.
Isaac Parker
Just go fucking from the moment you walk in the door. No rest. Just run from one side of the bar to the other to change plates.
I know I’m retarded, l thought ulnar and typed radial
Henry Perez
Yaa I think that's it. I'm feeling numbness on my little finger when resting. Fuuuuuck and things were going well at the gym
Xavier Hernandez
Pinched nerve is not a big deal boyo, no eggscuses
Liam Bailey
Should I go see a doctor or let it rest?
Hunter Ross
lift
Jonathan Myers
Go talk to a PT
Jonathan Carter
>tfw hands get shredded from barbell >tfw so sweaty the bench shirt cut into me even harder than usually Shit burns. Spoopy session today youtube.com/watch?v=BcZjMum4haE&feature=share
Cameron Peterson
bench press is the best gauge of RAW PHYSICAL STRENGTH. you only downplay this because you're a pudgy, weak little shit of a manlet with an equally embarrassing bench press.
nobody gives a shit that you can bounce your morbidly obese gut off of your legs for your little bullshit wide stance "squat". nobody cares about your 5 inch ROM sumo "deadlift".
>need a shirt to bench 4pl8 with that out of the way, it looks like your off balanced. shirt not seated right or sholders not stable/pinched? partials without boards? if not, you should be actively pulling it down into your chest to touch each rep unless your planning on like +500 where the weight will be heavy enough to touch
Angel Bailey
nobody cares. shut up, faggot.
Andrew Taylor
2 weeks in to the cut and i am 2.5kilo's weaker on basically everything
Kayden Sanchez
i cant get sore from bench anymore does that mean i need to do more volume
Kayden Hernandez
Not him, but I lose that rebound out of hole in squats when I'm lean (when waist is at 80 cm or below). :(
Gavin Lee
> Some thot doing thot exercises in the gym > She has knee sleeves on > Her big brained friend blogs about how they can protect knees but can help to create back problems
>5x8 2 count pause front squat That is an obnoxiously long time to hold a front rack. What program is this?
Colton Ramirez
It is Hypertrophy II from Barbell Medicine. It's not the front rack hold that is really hard, I've gotten rather comfortable with it, it is the 16 second approximate extra work in the bottom that is satanic.
Levi Morales
>haven’t lifted in 6 months, do push-ups and pull-ups at home >lats are sore as fuck but chest not in the slightest
How do people make chest gains with this shit exercise. Can’t go to the gym rn.
Joshua Miller
Heh, this gonna be fun when I start it at caloric surplus, but no way that I'm doing front squat for sets of 8, my front rack just collapses.
Hudson Hughes
>bodyweight >gains
lmao guess how i know you're weak as shit and look like shit
Aaron Davis
My front rack has improved so much that I don't even feel the exercise in my upper back anymore. When I started it used to gas the fuck out of my lats, now it's just comfy chilling with it. Even in last set I can still squeeze the back hard and tight for the final reps.
The pausing is lot worse, lel.
Nathan Green
Of course I am, I haven’t lifted in 6 months ya mong. But I weigh 120kg, pullups aren’t easy at that BW. Maybe need to add some weight on back for pushups. But still, feels like they barely hit chest
Carson Martin
you get used to it sure, but god does it suck in the beginning. did smolov with front squats once
Angel Barnes
Neither do I, but I'd had to use babyweight for 5x8 because high volume makes my elbows drop and I bail. Sets of 3-5 felt best, e.g. Did 120 kg for comfy sets of 3-5, while 100 kg 8 reps felt like hell.
Henry Cruz
>But I weigh 120kg, pullups aren’t easy at that BW. You should be as strong as you weigh.
Zachary Ross
I'm 110kg and can do 40kg belt + 5 reps get good
John Nguyen
Your final score per lift should be the wilks score multiplied by the distance the bar travelled
This is bait >I can lift more than someone who hasn’t lifted in 6 months Impressive mate. I can do 4 with 20kg, so you are 10kg ahead, legend
Colton Evans
Do harder variations. I like putting one hand on a door frame and doing really deep incline 1handed pushups
Joshua Powell
multiply wilks by total distance bar travels
Charles Green
I want to say basically measure only from point A to point B (not only is it easier, a squiggly bar path is on the lifter entirely) I couldn't find the exact words. You can measure A to B to A but that just multiplies everything x2
Tyler Adams
Is there any specific way you have to do your push ups in order to hit the chest properly? I know how to bench, but push ups feel completely different. I miss the possibility of arching my back as well - I only now realize how much better you hit your chest when you do that movement with an arched back.
David Foster
Wilks is about totals. Measure a to b for all 3 lifts and add each distance together, get a total distance traveled coefficient. Multiply wilks by that.
Hudson Smith
Just make sure your hands end up close to your nipples, maybe even lower if you can manage it. I find that incline pushups actually lend themselves to that. Also, while your arm is extended in 1 arm pushups (and to a degree in diamond pushups) your arm can be more adducted, providing a better squeeze
Brody Thomas
John haack: >596,22×1,25m=745,275 Andrey Malanichev: 622,42×1,5m=933,63
