Threadly, but non-spamming, clearly relevant, specifically on topic, greatly informative, 100% sincere and not trolling, high quality, non-avatar-fagging, and otherwise rule abiding reminder for you unlifting user CHODEs to post body/lifts and get a trip, and that Jeffery Epstein didn't kill himself. This is the only way anyone will believe anything you have to say about anything. And only if you demonstrate at least one of the following: >A squat in excess of both 2.5 times bodyweight AND 500 lbs >A deadlift in excess of both 2.5 time bodyweight AND 500 lbs >A bench press in excess of both 1.5 times bodyweight AND 350 lbs >A The Press in excess of both body weight AND 220.462 lbs >A body that Yas Forums won't roundly criticize (good fucking luck) If you can't manage at least one of these, shut the fuck up, go to the gym, and try harder.
UPDATED LIST OF PLG APPROVED ACRONYMS (Arcane Ciphers Of Never Yielding Muscularity), Part 1. Post, but don't spam, in every thread.
>GDE (Genetic Dead End) Exercise low-responder. High injury rate, no sports background, weak willed.
>HANK (Hambuilt Asian, Non-Kompetitive) Obese Asian manlet with a baby carrot penis. Doesn't compete, doesn't even lift, and is insanely jealous of those who do. LARPs as a BONER to cope.
>VOLEM (Voluntary Evermediate) Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.
>BONER (Bench Only No Effort Retard) Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.
>CHODE (Communist Homo Of Dick Eating) Angry, godless little postmodernists who secretly loathe strong, masculine men who won't fuck their boybutt. Some transition into ugly rat faced pedos, others defend said CHODES. Also known as PHAGs (Projecting Homo Ass Goblins)
>TCHAD (Tries Consistently Hard All Day) The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.
Daniel Bailey
Part 2: >UFO (Under Fed Organism) Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.
>user (Anonymous Nard Obtusely Nattering) A noodlebuilt little wuss of a human. Hobbies include LARPing as someone who actually lifts and not posting body/lifts. Can be safely disregarded in all matters.
>SUMO (SUbhuman MOron) Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.
>PLAGUE (PowerLarder Absent Generally Useful Equipment) Communists shut his gym down. Now he lifts weights made out of random shit he put together from the Home Depot in a cow pasture while plotting his vengeance.
>COVID (Coofing Oriental Very Infectious Dicksucker) Mentally and emotionally deficient Chinaman who unleashed the Shangai Sniffles on the world in order to close gyms and rob The Lifting of their gains, out of sheer jealousy that he could never be the caliber of human they are. Thinks bats = lunch.
>HANK (Hambuilt Asian, Non-Kompetitive) Obese Asian manlet with a baby carrot penis. Doesn't compete, doesn't even lift, and is insanely jealous of those who do. LARPs as a BONER to cope.
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".
proof: there are and werent many good deadlifters at westside, compared to squatters and benchers
Isaac Rivera
tell tale sign of a large manlet population btw
Austin Jackson
>tell tale sign of a large manlet population btw how tall is dave hoff and chuck vogelpool?
Mason Price
>haha not so fast there, pal, i've just pointed out a couple of statistical outliers so yeah, looks like you've been proven wrong
manlets looking for non-manlets to nut hug is so obvious and predictable. cope harder.
Aiden Lewis
btw i assume these people are non manlets as i also assume most of Yas Forums to be contrarian faggots, so if i'm wrong and they are, in fact, manlets then i still wouldn't give a shit as westside shit boys are of no interest to me lol.
Andrew Gray
Lots of assumptions there hank, i wasnt implying anything with my posts
i thought you said westside lifters were all manlets, so i thought to ask you how tall dave hoff and chukc vogelpool are cause i dont know
Ian Rodriguez
>instant hank cope
yep, you're definitely a manlet. they all turn to the 'everything i don't like is hank' response because it's easier to attack something that doesn't exist as opposed to dealing with their own actual flaws.
Joshua Cooper
also,
>you said westside lifters were all manlets >all
point out where in this post that 'all' was used as a qualifier. hint: you can't. btfo, retard.
Jayden Rogers
>everything is an argument and every post someone has to get ''btfo retard'' lol
Xavier Gomez
1. point out where the word 'argument' was said prior to your post. hint: it wasn't. btfo, retard. 2. not 'every' post, just the ones where retards like you get btfo and deserve to get called out for it. stay mad, retard.
Isaac Lee
How often do you guys squat and deadlift? I squat 3x a week and it's gay as hell
Mason Gomez
once or twice for both. it depends on the week.
Anthony Hill
We do not nees two posts of your made up acronyms autism, listing HANK twice. The only ones actually usrd are GDE and VOLEM. Keeping COVID and HANK for the meme would be fine, but trash the rest. Hoff is 5'9. im pretty sure chuck isn't much taller
>proof: there are and werent many good deadlifters at westside, compared to squatters and benchers I don't think that has anything to do with their programming, but with the fact that gimp suits are as effective in cheesing up your deadlift number, and you can't get away with half repping deadlifts, even in lolfeds.
>"Everyone I don't like is Hank" projection cope immediately upon being identified as Hank That's how you know it's a Hankpost!
>We do not nees two posts of your made up acronyms autism, listing HANK twice. I forgot about CUCC because S*an doesn't post here anymore because Isley isn't here to give him the attention he required to not finally kill himself. And accidentally listed HANK twice as a result.
Austin Clark
>someone mentions the word 'hank' >the fat schizo retard, who is so obsessed with the plg meme that 2/3 of his first shit posts ITT mention it, shows up to start sperging out
lol
Sebastian Morgan
My palms and fingers have dombs from deadlifting, snatch deadlifting and high pulling, how is that even possible
Andrew Howard
>Figgy prefers to argue meaninglessly with HANK rather then hitting the rocks or his concrete dumbells Sausages desu sempai. Guess its time to save this thread with some CGBP. 405x1, then 3x5 at 315,325 335. Need to set my feet better, and kindly remember that bench is king.
Taking this extended deload to brush up on programming and I've come down with a case of paralysis by analysis for when we get back to it. Volem even when not lifting, tragic.
Brayden Sullivan
what a dangerous lift.
Zachary Moore
I squat and deadlift twice a week. I was benching 4x once.
Christian Hall
>That kid mirin' in the background Zyzz would be proud.
Carson Hall
its not hard
give me an example of a one lift program ill guve some critique
What's a good programme for a DYEL like me who has just hit 1/2/3/4 (not for reps)? I was thinking about doing GZCLP General Gainz.
Jonathan Watson
i would stay away from the whole gzcl shit
just look at the plg’s routine list. Focus fir you should be filling out your frame. Most people get stuck at those numbers because there too skinny(muscle wise)
Oliver Rivera
No safeties, clips, wasn't an easy rep. No plan to deal with failure or an injury.
Lucas Gonzalez
she is not a pussy unlike you
Jace Nelson
How do I train lateral deltoids??????????
Kevin Davis
You are bitch-made.
Carter Cook
>ill take "reasons why user cant bench much" for 500 theres three people in the room. baby tiered weight light this wont hurt if i just bring it down to my chest and wait for help anyway
I have looked at the routine list but I am probably not an intermediate and the only beginner routines are Starting Strength and Stronglift. Not a fan of either of those.
Christopher Rodriguez
bench is a bad lift.
Jacob King
I want to be good at it
Jeremiah Nguyen
I used to bench/ohp and it worked to 4 europlates and then I started doing weighted pushups with thicc gf holding plates +ohp and now my chest is gone. Wondering if I should work up to 1rm ohp then bench 9x12 then 5 days later work up to 1rm bench then ohp 9x12 or do something else
>this behavior mode is why we have coronavirus? We have coronavirus because money is more important than curing diseases.
Ryan Miller
Being smart and being a pussy are different. I lift heavy too, but I use safeties for the lifts that are dangerous to fail -- ie bench and lowbar squats.
It's not baby-tier and if you drop it, it can kill you. Bench is the most dangerous exercise in the gym. The same weight killing someone with spotters: youtube.com/watch?v=rgYDfporX00
Gabriel Nguyen
Lower body. Squats as per pic. Deadlift every wednesday, top set of 5 then 3x5 SLDL backoff. Same style of down taper, dropping to 1x3 weeks 5&6 and stopping SLDL weeks 7&8.
Nathaniel Carter
I can bench 70kg while squatting 140 and deadlifting 160
Nolan Smith
Forgot pic.
90 bench, 180 squat, 205 deadlift. Pic related and my program should tell you I prefer lower. Don't even really have an upper program atm.
if youve hit 4pl8, then you really shouldn't be asking how to get big shoulders and chest unless you do contortionist benching. id say theres no reason to max if youre doing a bodybuilding routine, which is what im assuming with 9x12 i meant a video. 70kg doesn't mean anything other than its not alot. the ratio is fine though. things like height, bw, program, overall goal, etc is needed for a real answer, but alot can be told by just a video and body
Jeremiah Butler
>that ratio is fine how the fuck is squatting double your bench fine? >height 5'8 >weight 77.5kg >program barbellmedicine.com/blog/scivationstrong/ >goal stronger and bigger I don't have a bench video on me. I bench today but I have a jerry rigged set up without a proper bench so I don't know how telling the video will be
Luis Hughes
don't bother. You won't be.
Jack Edwards
you're what we call a "beginner"
just stick to a program and it'll improve.
Camden White
>5x5 3 times a week for squat with deadlifts on top of that do i have to tell you that this is stupid
Brandon Foster
>(((BBM))) if your just following the 3 workouts listed, id say you not doing enough back work and accessories. im not a big fan of this style, and prefer conjugate style, but id not change it if youre seeing lower body gains.
Dylan Martinez
made the best progress i ever had. Also enjoyed candito's squat program in the first 3 weeks, squatting 3x3 + loads of accessory work 5x a week. Seems I respond well to loads of squats etc. Have been squatting pretty high volume, 3xweekly for 2.5 years though so it would make sense.
Daniel Ramirez
I like to do maxes because it lets me know the weights to use on ~12 rep sets + I do normal bench, but if I can figure out how to train side delts I can drop ohp and just bench forever. Ohp seems kinda pointless.
Easton King
>id say you not doing enough back work and accessories BBM has upper back work on GPP days >accessories what do you mean exactly? isolation?
Brandon Morris
>Squats are dangerous Lmao
Jacob Anderson
Mate with a 180kg squat its excessive amount of work, your deadlift could be much better if you trained that properly
Remember powerlifting is about 3 lifts, not 1. Your body can handle only so much volume and theres no point dedicatinf 90% of it to squats (unless its lacking severly)
I recommend you check out one of nuckols’ 3x intermediate bench programs and for squats and deadlift i would do a 1:1 frequency per week. Nuckols has some decent deadlift programs too
Dylan Howard
>No. Shit like this is why we have the Chinese Wuhan Rice-a-Roni Coroni-virus desu senpai
Never trained deadlift until i started this program and low bar squats. Used to have a high bar 165kg squat and 180kg deadift but I've switched to low bar squat and actually deadlifting weekly and it's gone well.
Don't like his deadlift/squat programs if I'm honest. He says to pull in your alternative stance
Noah Hernandez
5/3/1
Oliver Garcia
do more upperback work. its one thats always recommended for peiple to do more of. things like lying triceps extensions, various biceps, skull crushers, seated db ohp, cable flys, etc.
