>Beer is better than milk edition
Coors Light and Met-Rx for optimal gains.
>How to The Press with Big Boy
youtu.be
>How to Bench Press with Scott Mendelsons
youtu.be
>How to squat with Chris Duffin
youtu.be
>How to deadlift with Chris Duffin
youtu.be
Additional videos and reading on benching, squatting, deadlifting, bands, accessories, etc., can be found in the pastbin.
>The official pastebin
pastebin.com
Check the pastebin for /PLG/'s collection of programs that are all confirmed to be shit.
You train conjugate, right? How do I do that
You fucked up the thread, Koreabro. After I let you make this one. Tsk, tsk.
basic gist is rotate ME variations of a lift in 3/4 week periods that will attack your weakest point on your lifts, then folow it with dynamic lower 10x3 at like 60 to 70% of your max at that movement with extra resistance such as bands or chains. my last was
MEU: Comp Grip Bands
MEL: Band Deficit Deadlifts
DU: Floor Press - didn't have a way to add more resistance. chains are the best method for floors.
DL: Band deadlifts
Then do your accessories. i like upper back and tricep work, and rdls, gm, and ghr. ill throw in extra work on top of the extra accessories if i feel like it. check out west sides site for more info.
forgot the name, whatever. maybe this will keep some of the calisthenics fags out since they cant search the catalog for it
Found some of my OC from back in the day
you can still search the catalogue for keywords in post heading so if they search 'plg' they'll find it
so inspiring
forget it was at the bottom... welp time to end it. Needs BLOATMAXXER somewhere on that chart
Threadly reminder that your weight in kg should be 2/3 your height in cm.
>not 3/2
Uhh. This has me over 220 lbs at a below average height. I think I'll pass.
Bulk to 242 faggot
wrong thread
I have a 450 wilks. That’s better than 98% of this general.
if you bench less than 150kg you're a twink i dont care how many cope points you pull out of your ass
>uing an old outdated formula
>using wilks at all
tip top ka ka ka. Get with the times fool
I bench 142kg for 5.
Post body dyel
>i bench 675 raw for reps @165lbs
>just believe me dude
its just e-stats without a video
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 the Coronavirus - AKA the Shanghai Shivers, AKA the Communist Cold, AKA the WuFlu, AKA the Nanking Pneumonia, AKA the Beijing Bronchitis, AKA General Tso's Sicken - is a hoax with a fatality rate about 0.2%.. 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.
Thank you.
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.
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.
>CUCC (Cuckold Uninjured Crying Canadian)
Identify as injured, without medical diagnosis. Trans-herniated. Purposely do self-destructive programs like PH3, Smolov, etc. They wanted an excuse to quit.
What's the general consensus on NSUNS program? from the eyetest it seems...ok, but seeing the vids of him he looks like a dyel.
is it even worth trying?
try it and see how it works for you. you can add bb accessories to the end once you figure out what won't stop you from making your lifts in the next session
Shit what do I do if I'm a VOLEM
I always lose it when the guy in back starts shaking.
It's fake
Try Harder.
i lost 2 kg in 1 day
its mostly water weight but now i know im closer then my goal of 76-78 kg then i thought
when i was 12% bodyfat i was 79 kg
and here is before the diet 11 days ago
i see a slight difference