featuring the best program defnitely my arms grow also mad eme bench 200kg
Arms Crosstrainer cardio 15mins Reverse barbell curl 3x15 Back barbell wrist curl 3x50 Bicep dumbbell curls 3x15 Tricep dip stand dips 3x15 Bicep pull machine 3x15 Tricep pull machine 3x15 Tricep left cable pull 3x15 Tricep right cable pull 3x15
Abs Weighted russian twists 3x10 Planks after every set 3x30sec Right dumbbell side lift 3x15 Side plank right side 3x20sec Left dumbbell side lift 3x15 Side plank left side 3x20sec Dumbbell protraction 3x15 L-sit raises off counter 3x15
1. PEDs 2. He got fat 3. He trains chest, Delts and Triceps more than you squat 4. Fake plates without a doubt
Jordan Hernandez
...
Christian King
Kill whom'selve
Isaiah Nelson
this fatass looks so punchable
Parker Powell
He's benched 650+ in comp though so I doubt he uses fake plates
Alexander Hughes
stop posting this ugly roastie
Ian Smith
because you cant go to worlds just because no one else tried to get on the team if you compete in raw
Jordan Howard
No ipf no care
Aaron Morales
>i need eggs
do some meal prep and hard boil a bunch of eggs one day
Xavier Robinson
Fake fed fake plates
Jose Walker
a guy complemented my squat and I replied saying in was shitty. he looked awkward and left the gym. was I in the wrong here?
Camden Morris
Replace the bench part with cuckols 3x int med
pretty autistic tbqh desu
Matthew Clark
Hard boiled eggs suck balls I hate being a slow eater
Brayden Hughes
>hard boil a bunch of eggs one day eggs smell so bad after a while
Benjamin Sullivan
I said "its nowhere near my max tho". I was trying to imply I was having a bad day, but it probably came off as bragging. I just wish people wouldnt complement me t b h
Jason Powell
really? i used to do this and i kept them in the fridge and they were fine no eggs for you then
Michael Evans
>he cant swallow boiled eggs whole
Caleb Morales
daily reminder that i love you guys :)
Kevin Lewis
I fry or scramble them
Swallow my dick
Hunter Brooks
I LOVE U 2 user
Angel Perry
...
Elijah Carter
reminder to do upright reverse flies for jacked and healthy shoulders
Ryder Carter
How much of an incline would you choose? I've heard about this from numerous sources in the last few weeks.
Caleb Powell
I'm going for Navy corpsman, I just suck at running right now
Joshua Long
about 30 to 45 degrees
Thomas White
New
Grayson Sanders
why is this thread ded
Jaxon Wilson
Captain poutine killed it
Andrew Turner
Are girls brainlets, /plg/?
Noah Price
what did you mean by this
Aiden Thompson
I have no idea what you are saying
Mason Baker
reminder that if you pass up a white kid's lemonade stand you are a very bad person
Gabriel Miller
>rebeka snatches more than panzers best c&j how fat are you now
Elijah Morales
GURGLE GURGLE GURGLE
Jaxson Long
91kg and some change
and thats a false statement
Gavin Cox
>91kg at 5'9 lmao youre obese
i unironicly know a guy whos 93kg at 5'9 also does oly and hes ripped as fuck no idea where he stores that mass hes not that huge
Christopher Cruz
back to /olg/ please
Jaxon Collins
HALP! Im starting Sheiko on monday but Im a bit confused because I pull sumo and not conventional, theres stuff like pause deads below and above the knee and also deficit deads but I cant apply these to the sumo now can I? I dont want to train my conventional because i dont like it and want to increase my sumo. What to do guys?
Matthew Bell
dubs decides if I stay home and play warthunder or go to the library study group and put The Moves™ on the Latvian exchange student
Luis Nelson
You can apply then to sumo still. Why would you not be able to?
Tyler Gonzalez
you're never gonna fuck anyone anyway, so just go play some games
Wyatt Thomas
Them*
Dylan Price
This is a projection Let me guess, buda-lite?
Parker Carter
Fuck my large thumbs
Luke Richardson
Hmm idk I guess you are right but it just seems weird to do deficit sumos, paused sumos at the knee and paused sumos 5 to 7 cm above the knee
Henry Turner
Deficit sumos are pretty helpful desu. I don't see how any of those variants are weird though. Only not so useful one ime is block pulls.
James Morgan
Fat*
Justin Brooks
@43025772 @43025765 @43025817 Fuck off Captain poutine you fucking leaf
Adrian Brown
They don't seem to be fat to me?
Noah Hall
I have just never seen or heard anyone doing them but Im gonna try
Cameron Morgan
Sfw board bro
Nice midgit dick
Ryan Reed
Can anyone suggest some material, other than nuckols' article, on how to set up a dup routine?
Juan Mitchell
Yes likely,
Chase Turner
You could take a gander at ph3 as its DUP based
Tyler Wilson
its basicly varying intensity and volume throughout the week to dissapate fatigue
the simplest setup is light/medium/heavy. Now just periodize overload or LP if you can
Jonathan Anderson
Why does this general attract literal autists?
Not that im saying i don't like it, since im autistic too and like being with you guys. Just curious.
Charles Jones
t. Said I never recommend ph3
Dylan Miller
Okay captain poutine
Henry Hughes
He said he never recommend ph3 before that point
Brody Brooks
I understand the basic concept. I'm more worried about sets/reps/percentages.
Benjamin White
Lads i've tweaked my back(possibly re injured a slipped disc however no mri so not definitive).
What's a good program that will keep me busy and get my bench/ohp up whilst i'm rehabbing my back in the next 4-6 weeks.
Ryder Harris
Which was still a lie regardless
Joseph Carter
Can i do the amrap on cuckols bench with my 85% instead of my 80 each week
Angel Sullivan
you can try, but good luck.
Christopher Hernandez
>I'm more worried about sets/reps/percentages. its the same like any other program man. Youre just making it complicated
if youre doing a strength block light is 70-75%, medium 80-85% and heavy 85-90
Want more insight? Dont look into specific stuff, look at the programs already available. Youll see what the volume/heavy/light days are because every single good program has those, just spread out and not in a single week
Owen Sullivan
? i mean he has you doing it with 85 on the last week, why would i have trouble with it every week?
Nathaniel Peterson
...
Charles Green
What dl program should i do with the russian squat program
Julian Kelly
...
Dominic Richardson
coan/fillipi deadlift program
James Flores
>women still not realizing that a middle ground between those looks is the best
Christopher Morris
...
Benjamin Thomas
Smolov jr bench, yay nay? Currently 1rm is 130 kg at 84 bw.
Evan Jenkins
Blessings has youtube vids on it, and Zourdos has a lot of stuff about it.