Comfy Saturday edition.
Reminder to e_t _or_ and _ry _ _rd_r
Comfy Saturday edition.
Reminder to e_t _or_ and _ry _ _rd_r
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Zibby zab zoo zobble
Wibby wam woo wobble
eating more is trying harder tho.
Eat porn and fry mordor Xdddd
Redpill me on incorporating bands
1 week cutting, eating nothing but eggs, veg and meat feel 10 times better than when i was bulking.
1kg down lost a load of bloat, feel more energetic. Why do i feel exhausted when i bulk on high carb meals like pasta, bread, rice?
Bands increase resistance at the top of the lift on squats and bench (where most people are strongest) so you can work with a lighter load at the bottom and a heavier load at the top. Similar deal to chains. Dunno what good they are for the deadlift tho.
>bands
Avoid gimmics. Do real work. Quit avoiding the basics.
If you get your wilks over 450, or if you compete equipped, then you can play with rubberbands.
You're either doing a stereotypical powerlifter bulk of 1kg+ per week when it should be 1kg per month or you are eating absolute garbage most of the time and not hitting your fibre intake.
I know your memeing but even used bands when interviewed they almost always did just pure barbell for a good 8-10 years first before going onto different things.
because if you eat more, more blood needs to be used in digestion and so less blood goes to the brain and makes you feel tired
this is why mealtiming is a thing
>tfw rest day
>don't want to go to the gym but want to hookup instead for once
I'm getting my dick wet bros
Are average bands too much?
blog
>be me
>squat highbar atg
>found out bar goes in front of my feet at the bottom making me do a goodmorning
>fix this by standing wider
>cant go as deep due wider stance, prob hipstructure doesnt allow
>squat goes up 15kg within 4 sessions
wew
You're going to be that guy who posts his Instagram bench press. "200 lbs, with 130 lbs of bands at the top inch of the ROM"
#ironstrong #noexcuses #accomodatingresistance
did about 1lb a week but still to quick i think, and yeah didnt eat a lot of veg probably dont help.
Yeah that is correct didnt even think about it that way, so much food takes a long time to digest so you feel lethargic.
When is best to eat prior to lifting?
Oh no... someone might think something bad about me!
>WAWTT
Deadlift to hard single
Deadlift beltless 5x3
Hatfield squat 2x20
Kroc row 2x35
Axle holds 2x60s
How come low frequency and volume training is recommended so much by Veeky Forums but most powerlifters have phases of high volume hypertrophy work as well as peaking phases.
More i read into this shit more i realize how shit routines like 5/3/1 and SL are for making gains.
SL is 3x freq dummy
Ive been eating low fat (under 100g a day) and keeping protein 250g+ and carbs 600g+ and ive had more energy and stayed hungry
Veeky Forums is retarded
531 is recommended by every strong person i know
it depends on you
personally for me, i eat about 1-2 hours pre training but it also depends on meal size and what i eat. I wont do it but if it is high fat it could even take close to 3 hours before the bloat starts to wear off. Its usually lean protein and lean carbs with some vegs and then 1.5 hours is usually good
good thumb rule is fatty foods far away from training, both pre and post. Carbs very close to training also pre and post
I used to think it was good, but some of the variants have like no volume and doing 1 set of a challenging weight is pretty poor.
Super low volume too, not much for hypertrophy its largely CNS stuff.
>bloat starts to wear off
Youre doing powerlifting wrong
>More i read into this shit more i realize how shit routines like 5/3/1 and SL are for making gains.
You uncovered a conspiracy. This must be why you can't get beyond early intermediate. All these programs are keeping you down, man.
>Hatfield squat 2x20
whats the point of this versus a regular ssb squat
Sometimes when I eat a lot of bacon I get a lump in my throat that lasts the rest of the day, which I reckon is just irritation from grease and salt. It didn't go away this time tho it's really annoying >:(
kek
i meant the stomach bloat last time I didnt do what i listed i almost threw up during squats
There are variants of 531 that are incredibly high volume
The dave tate periodisation variant is ridiculous volume
>I used to think it was good, but the low volume variants have low volume.
Wow no shit.
531 is a peaking program
Hatfield squats you hold onto the rack, it allows you to pull through the sticking point as you get further into the set, allowing more clean reps, more total reps, less risk of injury and you can get a lot more forced volume in with much more weight
So many people recommend BBB but its trash,
Yeah looked at that one has decent amount of accessory work
Yeah would use for peaking, but not recommend for general training to gain mass.
so the point is basicly the eccentric
moving into a new house with a basement that has a low ceiling, so power rack has to go. gonna have to pick up some squat/bench stands with safeties and hope I don't die now.
as someone who is larping as #realman
why the fuck would you care what someone else does on their instagram bitch boy
I'm 23 years old, 6'2, 220 lbs. I want to be in competitive powerlifting but I've been in 3 car wrecks and my back is fucked. It's not a constant pain but I can feel my shit crack everytime I deadlift and a pinching in my lower back when I squat. Should I just endure it or will I never be able to have a future in PL with my slipped/herniated discs?
>531 is a peaking program
Opposite. It is a program for slowly and steadily developing strength without the use of block periodization. Like conjugate.
>dl at home and can only do 405
>dl at gym and pull 440
can a shitty cheap bar and cheap cast iron plates really make THAT much of a difference ? I am pulling from pretty much the same height if I look at where it is at my shins.
No
its linear periodization, it isnt anything like conjugate lmao
linear periodization is when you go from high vol low intensity to low vol high intensity in a linear fasion. Which is essentially peaking
Periodization is garbage just do more volume over time and youll get stronger
It's weekly undulating periodization. But it is not a peaking program. It is meant to be run for months on end. Not for a definite period leading to a meet like sheiko.
What's the difference in muscle activation between floor and bench press? Does the floor press have more tris less chest?
Programming is a meme. Listen to garagebro, just go lift.
No
More muscle is used in a floor press full stop
amazon.com
If you can find a copy, this is what you need
I'm not informed in this so I might be talking nonsense, but didn't the old time strongmen have undeveloped chest because they didn't bench and only did floor press, or did they not even do floor press?
>Literally less rom
>more muscle
What did he mean by this ?
yeah, shitty bars can make a huge difference
using a bent bar that tends to roll away from my shins took 50lbs off my deadlift easily
No they did overhead, exactly like current strongmen
When they started doing floor press they started to get some chest development
Do floor press for a few weeks and youll find out
If it was easier youd floor press more than your bench max
>Do floor press for a few weeks and youll find out
I do floor presses.
Harder means you're using less muscles (similar to how strict press is harder than any bench variant), which you are since your arch is less, and your rom is cut in half and you have more focus on triceps.
>WAWTT
OHP
3 at 115
3 at 135
10 at 150 (2-3 in the tank)
1 at 165
3 at 135
15 at 115
Close Grip Bench
5x5 at 225 paused
Bb Row 5x10
Curls 3x15
Rear Delt Flyes 3x20
Got done in 38 minutes. Thanks, jim.
There is not more tricep
Just like there is not more tricep from slingshot work
I bet if they did an emg test they would find ratio of chest:tricep activation would be higher in a floor press vs bench press.
I just checked t-nation.com
>Just like there is not more tricep from slingshot work
this is true
>tnation as a soucre
lmao
not enough back and tris
Sports science in general is tnation tier since it's so far behind and this was first one searched.
>low frequency and volume is recommended so much by Veeky Forums
no you're just new
Sheiko, Dietmar-Wolf, JTS block style periodisation/Israetel shilling, Smolov, TSA, all of them have been memed at some point. All of them are high frequency and volume.
>tnation as a soucre
>lmao
This hobby isn't a research paper. Try things out. Trial and error. Build some common sense.
Doing a push/pull my gym is hosting for fun. Gonna be fun.
Can I have some more Wendler/gbro wisdom?
try harder, eat more, have sex, get coached by people benching more than you deadlift.
So by Sarychev?
No-Access-To-Gyms 1x52 hours
After that, some heavy squats
The principles of the 5/3/1 program kept me grounded. I made sure that every variation stayed true to these principles: emphasize big, multi-joint movements, start light, progress slow, and set personal records. The tweaks in Beyond 5/3/1 all stay true to these principles – the changes just involve the programming.
All the programs and improvements in the book have one goal: to help you lift more weight. There are changes to the program with intensity (Joker Sets and the Beyond 5/3/1 program for example), volume (see some of the variations of the Boring But Big and First Set Last) and changes to the overall program (Spinal Tap, 75/85, and Advanced 5/3/1).
If you're interested in fitness and want to get toned, this is not the book for you. This is a book designed for real lifters that want to push their own training and their PR’s up to the next level.
2 oz of Plazma (TM) has been deposited to your account
Thanks Coach. I'm worried that in the end all I will be able to do is waddle up to the monolift and squat, butt not much else.
Today I have different aspirations. I want to be able to do a bunch of different activities and still kick ass in the weight room. I want to be as mobile, flexible, strong, and in as good a condition as I possibly can. That's why I decided to do 5/3/1. Watching professional athletes who play competitive sports against another team, I've noticed pretty quickly that they are moving in all three planes, allowing them to move powerfully, but without sacrificing speed and agility.
Could you recommend me multi-plane, three-dimensional exercises that will allow me to respond to any movement my opponent makes?
I'm looking for more iron lyfe motivational videos. Really cringy American stuff is fine as well as more 'normal' ones. I'm having a hard time finding more because I've seen almost all of them.
I already know these channels
youtube.com
youtube.com
youtube.com
As well as some popular videos like
youtube.com
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I've got a bunch more but the ones above I find most memorable of the list.
Anyone know any good ones? I know they're edgy and all but sometimes watching something like this can help me when I'm having a bad day and don't feel like going to the gym.
Not cringy but related youtube.com
I think Rich or one of his friends made a really cringy music video.
They made a fight video, it was so fucking cringey I barely made it through.
you're talking about this
youtube.com
yes it's really cringy but not exactly what I had in mind
Woke up with some wrist pain, is this shit normal?
Fuck databases
Nice blogs
No and it might be a heart attack
Fuck off database whore
Microsoft SQL Server master race.
Oraclecucks can't compete.
Why do you give us the "t" in "eat" but not in "try"?
Have you not ever played Hangman?
Americans, am I right?
if you need a ´´motivational ´´ video to give you drive to go to the gym consider collecting rocks
I don't *need* it. It's just a nice pump-me-up before going to the gym.
If someone drinks coffee in the morning before going to work, that doesn't mean they should give up work. It's not like the person wouldn't be able to go to work without coffee, it just helps in the endeavor.
Discipline > motivation.
terrible analogy
whats your wilks
Every time i stay inside i always feel anxiety because i am alone, everytime ingo outside i feel anxiety around other people what the fuck
just b yourself x 100
Shall i go yolo squat tomorrow in wraps
yes or yes?
If you're big and strong 220+ squatter then go for it otherwise don't.
list squat
ok you convinced me
what do you mean?
Honestly you're more likely to find good info in t-nation than you are in ExFizz because at least some of the people writing in t-nation actually got strong themselves and know what worked for them.
I'm so tired of bding treated like a piece of meat just because I have big muscles!
I want someone to love me!
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