high quality supplements edition
ITT: discussion on how to get better at bench press, squat and deadlift.
the following are allowed and encouraged:
routines
form checks
accessory discussion
appropriate memes
feels
the following are expressly forbidden and discouraged:
shit form
that one pudgy loser
5/3/1 meme shit
sumo deadlifts
let's get things started with a classic:
WAWTT?
WAWET?
WAWLTT?
WAWFT?
1st for getting pump from leg accessories
New ProgrammingToWin book any good? Can it still be gotten for free?
did he die?
Non virgin original thread with pawg
give me a routine, any routine, for a ~320 wilks total GDE
...
mirin that sprint form
>PTW
>good
Pick ONE
youtube.com
3 weeks out starting tomorrow peak is going real gud
Try harder
already have posters in this thread, fuck off with your little faggot thread you stupid shit
Im just brapposting calm the fuck down kid
All these angry virgins lol.
>haha bro i wasn't even serious it was just a prank
shit damage control, goes well with your shit lifts ya faggot cuckold
Can I swap the 80% AMAPs in nuckols bench with 85% ones? I feel like having to do at least 9 reps before increasing the weight is silly since the highest you ever go on the program is 8s and even that's rare
Do whatever you want, you're a beginner.
Totally unhelpful
Why not reply to this post with "try harder" or perhaps call me a gde
good on you lad
I hope you're not going for another USAPL meet though
its the uspa 4th Annual Mid-Atlantic Classic
...
Try harder you fucking GDE
Just received my plazma in the mail
>WAWTT
Squat: 335x2, 275 3x5
Bench: 295x2, 250 4x4
Incline db bench: 50s 4x10 @8
120 reps of banded facepulls
would switching to sumo fix my lower back irritation?
if conventional is causing it, sure
Post a video of you squatting and a video of you pulling conventional and then we can tell you.
>would switching to sumo fix my lower back irritation?
Conventional is not the problem. Your weak back is. Sumo is not a bandaid, and traps are gay.
kill it froggo
the lats or the spinae erector?
Judge my retard scheme
>3x5 80% 1rm
>2x40 40%
>1xf 80%
>weight up if f>5
I've been maintaining weight and my lifts have gone up 20% since NYE
>2x40 40%
A drop set, but much more drop than normal, then a failure set after to gauge if I'm working hard enough.
>up 20% since NYE
If your deadlift was 405 that means it'd be 485 now. 40 lbs a month. You're either full of shit or totally DYEL.
Explain what benefits you get from these 40 rep sets
What is your logic behind them?
Wtf I'm gay
When RTS programming says 80%x4x5 is that "4 sets of 5" or "5 sets of 4"?
4 sets of 5. Sets always come first.
it literally doesn't matter if the end result is 20 reps of volume
you could do 20 singles if you got all fucking day to fart around.
it's the total volume that matters
If im dieting down about 60lbs is there any way I can still make strength gains? Want to stick to a solid strength routine but afraid it wont progress much
If you are new to lifting then yes you'll still get stronger. If you're an intermediate and trying to cut 60lbs then lmao good luck with keeping strength.
>Heels off the ground bench press
>Sumo deadlifts
If you wanna bleed money to win meaningless shit, just subscribe to an MMO.
damn, trappy looks like THAT?!
>lifting in a nazi fed
Legs up bench is the only way to bench
R8 my Westside ripoff
don't listen to this guy Mike T often posts on facebook that the only ways of writing down volume that make any sense are
>weight x reps x sets
or
>sets x reps x weight
It makes no difference how it's presented as long as the author makes it clear which way around it is.
kys
Which is exactly why I clarified the author's (Mike T's) position to the person asking what RTS (Mike T's programming) meant by 80%x4x5.
It's weight x reps x sets.
Deadlift user here. Went for 3x5 back squat @ 180kg
Got 5 on first set then had to split last two sets into sets of 3 and 2.
Heavy squats are really fatiguing. Might do accessory work when i can do lmao4pl8s for 3x5 straight.
Canditos new DL program looks alright, might start running it after exams are over.
My right knee is slightly swollen from squatting and there's certain tightness that I wouldn't call inflexibility at the end ROM of full knee flexion.
No pain.
nice blog
Speaking about blogs, my bodyweight is over 90kg for the first time!
what's the point of using bands? i'm not antagonizing, i sincerely want to know.
i might squat every day, you did 1x5 on deadlifts daily right maybe ill do 2x5 daily on swuats
so what's the current meme routine here?
last I heard it was like a main movement + 50 reps of this and 100 reps of that
anyone care to elaborate?
>so what's the current meme routine here?
531
hot and spicy meme routine: westside
shit meme: 5/3/1
for a while it was sheiko then c6w then memeburn then clutz then 100 reps then just go lift now its 531
Buy the book. 60lbs on your total in a year. Start light, progress slowly. Fuck you, pay me. Free pdf.
it's still the meme routine 100 reps of upper back every session, 100 reps of tris every upper session and 50 reps of quads every lower session.
Its a meme but incredibly effective if implemented right
that's why I said "the" meme routine
so very light weights and rest pause or shit like 4x25?
>Shoulder feeling like shit
>take 3 days off
>still feeling like shit
REEEE recover you piece of shit
same but with lower back and 3 months
Yes, the repetition method
you split the upper back between 2 exercises one horizontal one vertical for upper back I do 3x15 not exactly 50 reps but whatevs I like it, for quads 5x10
>/plg/ finds out that muscle hypertrophy helps you build strength
>calls it 'meme'
pls kill yourself unironically
i got a pec tendon strain. should i modify bench with close grip bench press?
you don't understand what meme means
>i got an injury, should i risk aggravating it
the answer is ALWAYS no you retards
I know that feel bro, I had lower back problems for a good 12-14 months before the sciatica and shit went away (after rehabing and working on form etc), was feeling great and now this shoulder shit happened.Oh well this is lifting I guess.
...
Wrong file
>If You Want to Deadlift More, Don’t Deadlift”
>t. Bill Starr
Imagine being so immobile you cant even go down a few cms to rack to drop the weight on safties.
what do you guys think about Candito's new deadlift program?
Overcomplicated as fuck for everyone here.
>If You Want to Deadlift More, Don't Deadlift
t. Bill Starr
>Imagine being so immobile you cant even go down a few cms to rack to drop the weight on safties.
Tearing your quad mid rep might reflexively inhibit that solution, eternalmediate.
what
Haha, okay raffy.
>The best way to deadlift is not to deadlift
t. Louie Simmons
How to avoid this shit or is it inevitable
Sometimes when I'm deadlifting heavy shit, midway through the lift I feel very intense but superconcentrated burning somewhere around the "lateral collament ligament" or "lateral meniscus". Just a single pulse of it. It's like getting stuck with a tiny burning pin, so small it doesn't even make me flinch and I always manage to finish the set, but definitely intense and still no good. I've been getting it for years without snapping, just curious if anyone knows what it is.
>lateral collament ligament
*collateral
>How to avoid this shit or is it inevitable
Everybody's shit is going to snap at some point. It's inevitable.
Do you want to take the small chance that it snaps doing something you enjoy, or do you just want to wait it out and have it snap when you're walking up the stairs at 70 years old for no apparent reason.
If your shit is fucked because of weight lifting, it would have been fucked because of grocery shopping or picking up your kids anyways. Using anabolic steroids might speed that process up though.
>Using anabolic steroids might speed that process up though.
Fake news. Steroids gains include tendons and ligaments.
Equipped lifting is the real shortcut to snapcity.
Imagine being a retard like you.
> Steroids gains include tendons and ligaments.
Tendon and ligament thickening does not scale 1:1 with strength and muscle gains.
I thought the same about candito. Are you gonna squat while doing it or?
>I thought the same about candito. Are you gonna squat while doing it or?
Lol.
Gonna do candito deadlift specialist program for deadlift, smolov for bench, and sheiko for squat.
And I'm gonna cut at 1000kcal too. People need to try harder, i have a 350 Wilks lmao.
so pissed that the program is for lbs only
Nah man, added 25kg to my 3x5 on squat in last month. Don't want to overreach and fuck something up. Might add in some speed work like 3x8 @ 140 here and there, but quad volume will be made up of leg extension and leg press.
I'm at 5pl8 squat and deadlift while bench is a pitiful 2.625pl8. Doing DLs and triceps over next month will be pretty comfy.
Is that depth? Can someone tell me quickly before i finish my workout and realize i squatted to high. instagram.com
Sheiko is better for bench.
That is not high.
That's depth yes.
Yes, had like an inch to spare too.