I have lifted for 1 year i can bench 70 kg 2 reps, how do i improve it?

i have lifted for 1 year i can bench 70 kg 2 reps, how do i improve it?

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God I wish that was me.

I love Samoyed doggos, post more without dumb thots

i wonder what it'd be like to hug that dog, would it be like holding a giant cube of wool with some bones and muscle in the middle like how cats are?

God I wish I was her.

How much do I need to x/x/x/x to get that dog+girl combo? Dog super cute and girl even more so.

I got to hug a Chow Chow recently which are the same level of floof. They're thicc all the way through

>1 year i can bench 70 kg 2 reps
Nigga wat!?....do you weight 40 kilos?

"hardgainers" generally struggle with bench because they're unnathletic and struggle to Activate their chest when benching.

i weigh 86kg

Post more samoyed doggos and I give you advice how I broke my benchlet plateau

My dad's dog is a Samoyed / Chow mix

They sold it to him as a "white Chow" because he's had Chows before but while the other chows were always calm and reserved and stern, this "white chow" is very outgoing and spoiled.
I googled "samoyed chow mix" and the results are identical to her so I'm 99% sure it's a mix now

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You just know

does it not get scared by having her hugging it like that?
im afraid i dont have any more than this, but you can have this image instead, it's an tibetan mastiff, big and fearsome.

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Do not be silly user
Dogs have been created by humans, our ancestors worked over thousands of years to produce an animal that is exactly how we want it to be as a companion.
If you leave that on the table then you're wasting all that effort.

It should be criminal to be dog-less.

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not sure if this is a dog, but it's pretty fluffy

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I broke my plateau with a Texas Method routine. And using 0.5g baby plates for increment.
5x5 on Monday, the weightwill be roughly 90% of your 5RM. But it doesn't matter much as you'll be increasing it every week.

Then on Friday I would go for a new 5RM PR.

Increase the weight on monday by 1kg with the baby plates and continue.

Sometimes on Fridays you won't hit a 5RM PR, a triple is fine, so are two doubles.

Some people actually benefit from the offset being smaller, such as 93-95% on Monday.

And I can't stress this enough. Learn how to get tight and use leg drive effectively. If you do leg drive effectively and the bar isn't weighing you down on the bench you would slide off the bench backwards.
I believe Brian Alsruhe has very good video on this.

right ill try that, ill also try for doubles

SS+GOMAD

Those tiny plates are fucking magic, but I think it all came down to form.
When you're all loose and wobbly on the bench you're dissipating energy

Alternatively you could program Heavy Light Medium, you would have to google this and Andy Baker but an example would look like.
Mon 5x5 flat bench
Wed 2x5 Floor Press or Reverse Grip Bench
Fri 4x5 Incline Bench

WHITE

hahaha, narwal the bacon rite u so random(), re**it

i weigh 68kg and i can do 70kg for 3 paused reps and ive been lifting for 7 months. still think im weak tho

Try harder
The next time you bench load 60 kg on the bar, get someone to spot you and on your set bench until you reach actual musuclar failure, not "I'm scared" failure, bench until the bar doesn't fucking move. Write how many reps you got down. Take 10kg off of the bar and do the same thing. Write how many reps you got down.
Eat a lot of protein, drink a lot of water. The next time you bench press you need to beat those numbers which you will be able to do. Then beat those numbers.
After you get 11 reps on the set with 60 kg add 5 kg to the bar and repeat the process.

haha I can bench 225 5 reps and I weigh 160

how? lots of sets

> tfw u cuddle dogo and start to sneeze and have itchy eyes for 3 hours afterwards

Why even live

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>does it not get scared by having her hugging it like that?
It's clearly relaxed, so it's fine. When they;re not they let you know

Get a bald doggo

noooo.. move up on bench press 2.5-5lbs at a time do not move up 10kg that is a recipe for injury

I would love to move up 2.5 lb at a time but I only have 2.5lb weights

Week 1 Lift just the bar
This is to learn form. Don't skip this it's important
Week 2 Lift 40 kg
Week 3 Lift 80 kg
Week 4 Lift 120 kg

People make gains so slow because they think linear progression is the maximum your body can handle, but your brain is also a part of your body. If your brain thinks you can grow stronger exponentially then your body will adapt. Your brain will produce more adrenaline which will let you lift up to 150 kg on the bench without having trained for it. Just try it, I've made insane gains with this.

First of all I clearly said add 5kg to the top set
Secondly you sound like a huge fucking pussy

dont worry about being a pussy, being injured will make you a pussy for weeks/months

OP focus on slow positive/negative full range movement and do not go below parallel if you want to see your delts at the higher weights

I thought that was her tongue at 0:10 fucking jeeez

... it might be

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She's so pretty. Thank god she didnt bang any ugly vile stinky subhuman [redacted] and only did pure solo scenes.

why you care tho?

It matters.
I fucked a Puerto Rican girl once and regret it a lot, only white girls before and after that. Am I gonna make it?

nol

Cause it's gross and if you're black you should feel the same if it was a black girl racemixing with another race
It only disgusts me when its women that do it.
Yeah you'll probably make it

you had / have sex at all so you already made it

Fits gonna rip into you but it took me a long time to bench plate. Just keep working on it, don't stick to one routine and just keep adding on a couple kilos at a time. You'll make it eventually.

Monroe Sweet for anyone wondering.

>Monroe Sweet
Is that the dog's name or the little girl's?

I don't know why I found this funny

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You might be retarded. Which is based. And being based is redpilled. So really, you're like Neo from the Matrix.

>monroe got implants
ruined, also whats with her knuckles

>little girl's
she's over 30

Same I wish I was.the girl

Look into Labradoodles. They don't shed hair

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>racemixing

gb2 Jow Forums incel

what's with her knuckles?

wtf. Drop the weight a bit, 140 lbf or so and focus on form rather than maxing out. Make it hard for yourself. Sleep more. Eat better and more. Rest.

thats a big doggo

Ye that's a really cute dog

If you don't like dogs you deserve worse than the rope.

Grandkids'll look great tan eh boomer?

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Cry harder pumpkin