Official NCG Weightlifting Brah Post

[Diode]

PancakeBrah Neighbor Cashius .. who else?

1RMs boys. Y'all mirin?

[Rawn M.D.]

Check.. I had to take a week off tho t readjust my sleep sched

[Cashius]

I haven't maxed out for 10 years.

[Diode]

I haven't maxed out for 10 years.

It's easy enough to calculate based off of what you rep out if you'd like.

I spent ten years refusing 1RMs because it was mostly show off, injury-inducing nonsense. But then Wendler.

[Rawn M.D.]

I'd have to do th calc to get my max

don't worry bout it to much

plus spotter ain't always round n I don't like machines or smiths for muscle groups where max would b relevent

[Diode]

the smith machine is entirely bullshit, yes, thank you expert rawn.

[PancakeBrah]

Check.. I had to take a week off tho t readjust my sleep sched

stfu you concentric/eccentric confused motherfucker

[Rawn M.D.]

Lol I'd rather still do negatives than max

[PancakeBrah]

To be real for a moment,

I hurt my back deadlifting about 8 months ago. Didn't hurt it while deadlifting, was doing seated rows. But it had to have been from deadlifting with shit form on heavy 1RM's or triplets. And currently been an alcoholic. About two month ago my bench maxed was 285x3. All time squat max is like 275x5 but that was a year ago, just now squatting again due to back pain fears. OHP max is something like 165x3. All figures at a 180~190 bodyweight. Went through a BB phase for awhile though.

[ill nik-A]

I used to curl a plate and a quarter on each side... My biceps still gangsta niggaz

[Wise Wiggles]

And you still don't get dimes.. Lulz

[oats]

I bench 800

[Diode]

To be real for a moment,

I hurt my back deadlifting about 8 months ago. Didn't hurt it while deadlifting, was doing seated rows. But it had to have been from deadlifting with shit form on heavy 1RM's or triplets. And currently been an alcoholic. About two month ago my bench maxed was 285x3. All time squat max is like 275x5 but that was a year ago, just now squatting again due to back pain fears. OHP max is something like 165x3. All figures at a 180~190 bodyweight. Went through a BB phase for awhile though.

Also being real:

Take care of your fucking back. It is very important. Form over weight, always. Hit the hole hard or don't lift it. Try not think of it as lifting dead weight off the floor, think of pushing yourself against gravity and standing up. Clench dat ass when you finish the lift and for the love of got do not lean back past parallel (unless you are a fan of snap city). Always keep biceps/triceps loose, they aren't supposed to be doing the lift and are a quick way to tearing one. Shoulders forward. If you have grip problems, use straps. There is no shame in it.

[PancakeBrah]

It's easy enough to calculate based off of what you rep out if you'd like.

I spent ten years refusing 1RMs because it was mostly show off, injury-inducing nonsense. But then Wendler.

I only know Wendler for 5/3/1 which I did for a year once I moved to Fargo. From what I remember he doesn't advocate 1RM's perse. Well, he does but only prior to starting 5/3/1 to ascertain your training weights off the 1RM percentage. The 1 weeks you should typically do more than 1 rep, and if you do 1 rep or can't manage you deload until you attempt the weight again, hopefully successfully. Does he have a different routine/ideology now?

[Diode]

I only know Wendler for 5/3/1 which I did for a year once I moved to Fargo. From what I remember he doesn't advocate 1RM's perse. Well, he does but only prior to starting 5/3/1 to ascertain your training weights off the 1RM percentage. The 1 weeks you should typically do more than 1 rep, and if you do 1 rep or can't manage you deload until you attempt the weight again, hopefully successfully. Does he have a different routine/ideology now?

Yep:

http://www.amazon.com/Beyond-Simple-Training-Extraordinary-Results/dp/1467580309

He's got AMRAPs and "Joker" sets now. Both optional. Jokers are a 1RM after your Wendler 1RM if you're up for it.

[PancakeBrah]

Also being real:

Take care of your fucking back. It is very important. Form over weight, always. Hit the hole hard or don't lift it. Try not think of it as lifting dead weight off the floor, think of pushing yourself against gravity and standing up. Clench dat ass when you finish the lift and for the love of got do not lean back past parallel (unless you are a fan of snap city). Always keep biceps/triceps loose, they aren't supposed to be doing the lift and are a quick way to tearing one. Shoulders forward. If you have grip problems, use straps. There is no shame in it.

I appreciate the advice, I've read that after fucking my back. I definitely went through a phase of just saying fuck form and getting the weight up anyway possible. Not activating quads, lifting with my back first, etc. Shitty thing is I knew the correct form but my ego got in the way.

[Diode]

I don't really do much upper body, but I had knee surgery recently and had to pick up leg press. I can get up 450, though my right leg remains much weaker than my left. I have nothing to compare that to, so what do you meatheads leg press?

Leg presses are so terrible. Do squats. Leg press is okay for maintenance work.

[oats]

How fast do you guys run a mile?

[PancakeBrah]

I used to curl a plate and a quarter on each side... My biceps still gangsta niggaz


While you're doing curls in the squat rack I'm doing 23 straight dead hang pullups.

[PancakeBrah]

How fast do you guys run a mile?

Slowly. When I cut weight last year I went for distance. Any non HIIT cardio under 40 minutes is a waste. Running half marathons on my own time and shit. srs. Brb bench two plate for reps and running 8 miles twice a week. Sadly I'm a fat slob right now.

[Rawn M.D.]

Tbr when I was younger I tore my biceps tendon doin preachers

When I hit the gym again earlier this year for the first time in a min I fucked it up again

not torn but it's like constantly tight I have to like extend n rotates my for arm w like a 5lb weight between exercise so it Dont totally fuck up


but I still b doin preachers

[Diode]

After having reconstructive knee surgery, maintenance was the idea.

Squats would run me the risk of retearing my ACL. I'm Derrick Rose-ing this thing all the way right now.

you have a much greater chance of doing damage on a leg press machine than you do squatting.

[Rawn M.D.]

I bike ALOT run on occasion

I bike for transpo at times

10 miles on bike used to b a daily thing till recently

[NYCSPITZ]

315 squat

FUCK WITH ME

horrible elbow

rep 135

LOL

just started sales position at gym

free gym

will be at 275 bench in 3 mos

[PancakeBrah]

you have a much greater chance of doing damage on a leg press machine than you do squatting.

Dude is right. The general PT public just say that leg press is better because it's easier to slap three plates on each side of leg press and have a client to 50% ROM. Squats take technique, but if done correctly ass to grass they're the king of exercises. They'll wreck you. In a good way.

They're difficult. That's why people don't like them.

[NYCSPITZ]

pancake how many ATG squats u @ on the 225 level

[Diode]

Here's my Wendler 1RM week.. Maintenance week starts next, always so hard to not lift heavy :(

I had arthroscopic surgery on my shoulder in December of 2010. Long road to even get back to here. Can no longer do dips, hence the pullovers. Anything here that isn't an oly lift is maintenance work:

Shoulders:

Standing Barbell Shoulder Press
Set 1 : 70x5
Set 2 : 90x5
Set 3 : 105x3
Set 4 : 135x5
Set 5 : 150x3
Set 6 : 165x2 <-- Wendler 1RM
Set 7 : 175x1 <-- Joker 1RM
Set 8 : 135x6 <-- AMRAP
|
Straight Arm Dumbbell Pullover
Set 1 : 35x15
Set 2 : 35x15
Set 3 : 35x15
Set 4 : 35x15
Set 5 : 35x15
|
Chin Up (no kipping for you xfit nerds - dead hang only)
Set 1 : 0x10
Set 2 : 0x10
Set 3 : 0x10
Set 4 : 0x10
Set 5 : 0x10

Back:

Barbell Deadlift 412.5 Set 1 : 160x5
Set 2 : 200x5
Set 3 : 240x3
Set 4 : 300x5
Set 5 : 340x3
Set 6 : 375x3
Set 7 : 410x1
Set 8 : 300x8
|
Barbell Good Morning (straight legged, bending at waist - if you don't have proper form, do not do GMs, you will wreck your back)
Set 1 : 80x12
Set 2 : 80x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x12
|
Hanging Leg Raise
Set 1 : 15 Laps/Reps
Set 2 : 15 Laps/Reps
Set 3 : 15 Laps/Reps
Set 4 : 15 Laps/Reps
Set 5 : 15 Laps/Reps

Chest:

Barbell Bench Press 324.5 Set 1 : 125x5
Set 2 : 160x5
Set 3 : 190x3
Set 4 : 235x5
Set 5 : 265x3
Set 6 : 295x3
Set 7 : 320x1
Set 8 : 235x8
|
Dumbbell Bench Press
Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 65x15
Set 5 : 65x15
|
One Arm Dumbbell Row
Set 1 : 75x10
Set 2 : 75x10
Set 3 : 75x10
Set 4 : 75x10
Set 5 : 75x10

Legs:

Barbell Squat
Set 1 : 135x5
Set 2 : 170x5
Set 3 : 205x3
Set 4 : 255x5
Set 5 : 290x3
Set 6 : 320x3
Set 7 : 340x2
Set 8 : 255x8
|
Lying Leg Curls
Set 1 : 120x10
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x10
|
Leg Press
Set 1 : 225x15
Set 2 : 225x15
Set 3 : 225x15
Set 4 : 225x15
Set 5 : 225x15
|
Seated Calf Raise (slow and proper, heavy weight is useless in making calves grow, fellow white guys)
Set 1 : 135x12
Set 2 : 135x12
Set 3 : 135x12
Set 4 : 135x12
Set 5 : 135x12

[PancakeBrah]

Right now? Probably two.

When I was a diehard gym rat, which I'll get back to after this alcoholism stage fades, double digits.

[PancakeBrah]

Nice lifts, diode.

[Diode]

http://blackironbeast.com/5/3/1/calculator

best calculator in the world by the way. you can add beyond 5/3/1 into standard 5/3/1 with this one, which i like, because their beyond only one is kind of a crapshoot still. i have it as Joker being 5% more than Wendler 1RM and Down set as First set Last

[Diode]

I can do 365x1 on a squat, but hitting the hole is hard right now coming up due to a double groin pull that's been nagging me for 6 months (BJJ problems)

[PancakeBrah]

I'll admit I'm a bench bro, though. Did Smolov Jr. for bench awhile back. Shit works, as long as you stretch and supplement enough pulls to combat shoulder pain.

[oats]

man I have no clue what all those acronyms and names are. the past year I'd just do plyo at the gym, run, and paddle all once a week, no real structure to it. but now that I've recently quit my second job, I've been hitting the weights again. who can hit me up with a good routine to build lean mass/tone?

[oats]

except BJJ Diode. I feel you, I pulled my right flexer training in college, very annoying, nagging injury that took a long time to really go away.

[PancakeBrah]

Seems as though diode is more active gym-wise right now. But if you're looking for a strength base, google Starting Strength if your just a novice. Or just juice up and do whatever.

[Diode]

yeah rippetoe is good for beginner / intermediate. beginner 5x5 is a great way to learn.

wendler is very much for the advanced lifter.

[NYCSPITZ]

oats stay in the 10-12 reps range, hit every muscle (3 for triceps, 2 for biceps etc) and do pushups situps dips abs x100 morning/evening minimum 200 daily and do hiit

[PancakeBrah]

If I remember correct NYC looks like a homeless asian man

[NYCSPITZ]

yea a homeless asian man who squats more than u

[Cashius]

I usually hate these threads because everyone is either Mr. Olympia or the smartest person on earth...but I'll participate.

I've always lifted for pure vanity, so I've never gotten into anything below 6 reps. I prefer to use intensity techniques (rest-pause sets, drop sets, partials, super-sets, bands) and a limited amount of sets for each exercise (1-2), all to failure. So a chest day might be...
-pre-exhausting with pec dec for one giant drop set. (160, 130, 100, 70(partials))
-2 drop sets of incline DB (100, 80, 60 all to failure)
-2 Sets of Flat Barbell (205 rest-pause, 205 rest pause then a drop to 135)
-2 super sets of dips, push ups, and band over head pulls

Trying to get as much blood in the muscle as I can.


Split: Chest, Back, off, Light Chest/Shoulders, Legs, Arms, off

Chest, back, and legs being my big days.


Diet hasn't really been brought up but I eat 3 solid, clean meals and 3 shakes per day. Then whatever I want on the weekend.

[PancakeBrah]

Cash am I cool even though I try to act the smartest person on earth?

[Cashius]

Yes.

[NYCSPITZ]

9/11 was an inside job

[StarFaggot]

Diode whats ur bench press max

[Diode]

I only know it after doing my full sets.. which is 325. Pause at bottom. No bounce press bullshit.

Fresh I could prob do 5 to 10lb higher.

[PancakeBrah]

Sounds likely.

[Split]

the smith machine is entirely bullshit, yes, thank you expert rawn.

brb no spotter squats

kinda nice when you work out late

[PancakeBrah]

yea a homeless asian man who squats more than u

Not worried about it, tbh. Doubtful anyways.

[Diode]

brb no spotter squats

kinda nice when you work out late

They make stopper bars for a reason.

And if you squat on the smith machine enjoy snap city.

[PancakeBrah]

brb no spotter squats

kinda nice when you work out late

At your bodyweight and level of weightlifting spotting for squats is hundreds of miles away. Stay away from the Smith Machine young man.

[Split]

I wasn't including myself in that. And I weigh 190. On that fall semester cut

[Frank Metts]

* in my Chris farley voice * uh, I was just looking for the gym

[Split]

How fast do you guys run a mile?
5:40

But to be fair i've never done a timed, flat mile at peak form. That was my second mile in a cross- country race.

And also, I'm a lot slower than that right now because I get *some* cardio from biking and basketball, and have been focusing on getting a decent gym routine before school

I miss running ladders. And I rape at 600m

[PancakeBrah]

190?

Nah.

Are you 6'4" or something?

However you got there, it's a weak 190.

[Split]

moderate dirty bulk, Ringling Bros tier quads? I've weighed in the 180 range since senior year of high school

I never did weightlifting tho because I never did football, just making gains not shaping my physique atm

[PancakeBrah]

How tall, though.

[Split]

I have to measure again to be accurate, jeans are too short and small again. Last I checked 5'10"

[uh-oh]

i can bench like 140, 4 times

come at me niggas

[DLB]

i need to get back into lifting tbh

[Rawn M.D.]

My split looks like

chest /arms - shoulders /back - legs - rpt

Chest - bench Reg, incline bench, fly, dB fly, dB press (I throw decline in occasionally too)

arms- preacher (alternate grips) curls, isolated curls, skull crushers, triceps pull, dips

shoulders - military, shoulder extensions, shrugs, deltoid fly

back - bent over row, seated row, lat pull

legs - squat n calf raises but I usually do more cardiovascular than legs n I don't go crazy bc i like being able to walk plus I bike ALOT

3 sets of 12 reps increasing weight... N I super set on the second day of that given split.

I also swim a good amount

I'm sure I left out a few exercises but u get the gist

[Frank Metts]

Rawn if you communate 6 hours a day then work almost 10 I think you said how the fuck do you find time to work out? You on some hard core p.e.d.s ?

Also since your nose gets to work 10 minutes before you does your boss count that as present or can you still be late if the rest of you isn't their on time?


One of those questions is serious

[Rawn M.D.]

I said earlier I've been taking off for the past week for the job to get my feet on the ground

but I sleep like 4 hrs sometimes 6 if I'm lucky (which sucks for lifting I already know but I got insomnia to a degree ne ways)

Also I sometimes fall out on the train or bus so I get some Zzz intermittently

n the gyms on my commute home from work

n my nose at one point helped fuel my schedule but I had to let the septum breathe so now it helps me save money as opposed to spend

also increases my intake of air so it counteracts the smoking

[Frank Metts]

I need the motivation to get back ... 12th grade year a put up 365 but in college they wouldn't let me lift heavy because of baseball/pitching

Use to beast on the squats too ...

I'm a big guy though always have been in high school I was 6'1" between 220-230 tjink I dropped below 215 wrestling senior year but separated my shoulder at a tri meet last week before counties

After I tore my rotator cuff pitching in college and quit I started running for distance and was below 200lbs for like a year lost mad bulk muscle but was lean as hell .. then I tore my acl playing a pick game have had it reconstructed twice once with a cadaver this last time in sept they used ky hamstring if it happens again they gonna have to split my knee cap and 3 surgeries all together I sit around 275 ( nattering how big my morning deuce was ) ... with my wife's scheschedule my schedule the baby and all that I just find it hard to even think about shit

Hell i ordered insanity 2 months sgo and it hasn't touched the bluray player smdh lol

[Rawn M.D.]

Word

I tore my rotator n labrum playin baseball

did resistance bands forever tryna heal it
sht ain't 100 but it's gotten better n as long as I focus on form I'm good n it actually Nags me less bc of supporting muscle
gotta stretch tho... Key imo

but ya I wrestled in hs n played fb
I got sick like 5 years back like laid up on the hospital for months sick... Liquid diet sick.. Had to g et surgery n sht via second opinion
lost mad mass
But I'm at the weight now that I was before
so I'm good

[Mike Wrecka]

slightly off topic

what do you guys think of that Insanity workout tape

seems like very high impact and overtraining to me

[Diode]

garbage.

[Jim Blaze]

I like to lift weights, D

[Untold]

Damn when I was at my peak... I weighed about 170-175 and was maxing out at about 215. Which isn't much but this was no anabolics or any type of foreign chemicals being introduced to my body. Unless you count pre-workouts and protein.

I could also do sets of pull ups with body weight and increase weight by increments of 5lbs till I was finishing with a 25lb plate wrapped around my waste and finishing with 10 of those. Back was jacked, son!

Now I just run and get a work out when I can. I can run up to 13 miles without stopping. Well, last long run was about 6 but I'll be getting a 8-10 miler in soon. I have to he ready for a marathon in January. 26.2 kids! See y'all at the finish line..

[Split]

Animosi T

[Animosi T]

B: ~250lbs
Squat/Deadlift is weak right now b/c I broke my foot and only been walking for 2 months now. Working back up.

Not aiming for strength right now, mainly bodybuilding

[Diode]

i will never understand the appeal of high repetition bodybuilding style lifting unless you are competing. creates hell on the joints and ligaments for (relative to powerlifting) nonfunctional strength.

if you want to have 0% bf-type appeal, cardio, cardio, cardio. at least you'll be able to walk in your 50s.

[Cashius]

I don't think that makes any sense.

[Diode]

I don't think that makes any sense.

You have never heard of a repetitive stress injury?

[Cashius]

I have not.

[Diode]

I have not.

Given that they are far more common than traumatic injuries, you should.

You can ask my right shoulder all about them. Shoulder impingements resulting in arthroscopic surgery are a great time.

[Frank Metts]

Given that they are far more common than traumatic injuries, you should.

You can ask my right shoulder all about them. Shoulder impingements resulting in arthroscopic surgery are a great time.

You never really understand how much you use a body part until you seriously hurt it

[PancakeBrah]

Diode you don't see the appeal of BB style training? I think you're being pedantic or overly dogmatic.

Just got back to the gym yesterday after a couple months of being a lazy slob and it wasn't pretty. Bench strength was ok but still disappointing. Squats and pullups were embarrassing.

[Diode]

Perhaps I should clarify

I understand the aesthetic value but don't feel the risk is worth it. I am assuming the dedicated 5d/w 2h+/d isolation only exercise approach at 15-20 reps a piece. It is a recipe for disaster as you age. I know no teenager or 20 something will care because they are all invincible.. but from a pragmatic standpoint, that type of lifting is way more harmful in the long run.

Don't even get me started on the quantity over form nonsense that is Crossfit..

[Diode]

Obviously this has nothing to do with models and competitors or physical freaks who can do it all like Jay Cutler or Rhino etc.

But nobody here is one of those dudes nor will they be.

[PancakeBrah]

Nor will anyone on here break powerlifting records. Your point is silly pants.

Some people want to lift for aesthetics.
Some people want to life for strength.

Neither is wrong, both have inherent risks. Leave Cashius alone he's sensitive.

[PancakeBrah]

Word CrossFit sucks.

[Cashius]

Lol @ sensitive.


"Some people want to lift for aesthetics.
Some people want to life for strength.
Neither is wrong, both have inherent risks"

I agree with this.

[Diode]

One has far more long term consequences than the other. Was my only point.

[Cashius]

Are you good at text battling?

[PancakeBrah]

You can say bodybuilding with shit form is horrible for you or that high reps is inherently injury-prone but it can be just as bad if not worse if form breaks down on a 1rm. And you can say your form is perfect or whatever, but shit happens and some of the best powerlifters in the country are fucked in terms of injuries.

[Swerve]

I've only very recently got into a 5 day a week routine. Wasn't very gym savvy before that and basically when I went I did whatever I felt like doing. This is my sched. now ranging from 4 to 6 sets (increasing weight/decreasing reps throughout):

Mondays - Chest/Triceps
Incline dumbell press
Barbell bench press
Incline dumbell flies
Cable Crossovers
Pushdowns
Bent over cable extension with the rope
Dumbell Kickbacks
Skull Crushers

Tuesdays - Back/Biceps
Lat machine pulldown to the front - wide
Lat machine pulldown to the front - close
Seated cable rows
Hyper extensions
Incline dumbell curls
Standing barbell curls

Wednesday - Cardio/Abs
40+ mins on treadmill
Various ab machines/unassisted excerises

Thursday - Leg day
Weighted Squats
Leg Extensions
Lunges
Leg curls
Standing calf raises

Friday - Shoulders / Supersets
Military barbell press behind back
Standing side laterals
Upright rows (barbell)
Seated bent over dumbell laterals
Tricep Pushdowns/barbell curls
Dumbell hammer curls/Seated dumbell extensions (sometimes swap for skull crushers)

Weekend off


I'm seeing some solid gains so far (been maybe 3 - 4 months since I started doing it regularly), but frankly am unsure if this workout plan is maximizing what I could be doing. I'm open to advice, No Rawn TLDR

[Cashius]

What is your fitness goal, Swerve?

[PancakeBrah]

Spine correction.

[Swerve]

Well I've been bulking (as everyone knows lanky Swerve), so now its about cutting and building I guess. Dunno about a goal...to fill out my giant frame?

[Swerve]

Spine correction.

I would lol, but spine is not fitness so while I appreciate the attempt, I cannot rofl with you.

[PancakeBrah]

Bulk for six months. Clean bulk. Then cut.

If you want to look like you lift (aesthetics) that's an okay routine. I wouldn't be doing 4-6 sets, sounds like too much volume. Do a max of three at 8-12 reps. I lift for strength so I'd suggest starting your workout with a main lift (bench, overhead press, squat, deadlift, pullup) at 3x5 setxrep. But that's up to you. You don't want to overkill the volume just starting out or your body will burn out. Then cut down after six months and cut down the volume even more.

[Cashius]

I agree with a lot of what Cake said. And while I think a main, compound lift (Squat, bench, dead) is ok for you to start with...I wouldn't do the 3x5 yet. I would focus on perfecting the form and starting out with lighter weight/higher reps, at least for now.

Agree with volume seems high. Agree with bulk, then cut. (Diet would have to be absolutely perfect to gain muscle and cut fat at once.) Agree with 8-12.

IMO, of course!

[Swerve]

Thanks guys, I feel your support radiating through my computer screen.

You're the bestest.

[Cashius]

Are you eating quality food?...and a lot of it?

[Swerve]

Calorie counting to go over my daily intake.

I dunno about quality though. I try, but depends on the situation tbh.

[Fig]

How fast do you guys run a mile?

My best time was 5:56, but that's when I was 14

[PancakeBrah]

My best time was 5:56, but that's when I was 14

Did you just read through this topic tonight and reply to a message posted two pages ago to brag about your mile run as a 14 year old?

DID YOU JUST DO THAT, FIG!?

YOU'RE BETTER THAN THIS.

[Fig]

Did you just read through this topic tonight and reply to a message posted two pages ago to brag about your mile run as a 14 year old?

DID YOU JUST DO THAT, FIG!?

YOU'RE BETTER THAN THIS.

Let's get something straight pancake, this is not the thread for me. I am not an avid lifter. I am frail, lanky boy. The moment that I see any Window of opportunity to advance my social standing, I will take it, because that is something that matters to me.

On top of that, 5:56 isn't an especially fast mile time, so the age specification was more of an excuse, not a moment of rawndom as you may have suspected. Carry on though brah

[Diode]

lol at a sub 6 minute mile isnt especially fast

nice humblebrag

[Fig]

lol at a sub 6 minute mile isnt especially fast

nice humblebrag

My transparency, does it, enthrall you?

[oats]

My top mile was 5:14 senior year of college. I maintain that if it wasn't for the mass amount of drugs and alcohol I was putting through my body I would've broke the sub 5 mark. Maybe one day.

[YDK]

I ain't lifted or ran in a while sadly, my best mile mark was 4:48 back when I was playing soccer an shit. Leg press I usually maxed at 750x2 but I have NP idea way leg extension Max is cuz I always been able to do all the weight on the machine a few times lol upper body I'm pretty weak tbh Max bench is like 180 if I'm lucky lmao I can do pull ups sits up an push ups like nothin even set records in high-school an the peg board was a breeze but any upperbody muscle was solely for running an endurance shit

[Animosi T]

i will never understand the appeal of high repetition bodybuilding style lifting unless you are competing. creates hell on the joints and ligaments for (relative to powerlifting) nonfunctional strength.

if you want to have 0% bf-type appeal, cardio, cardio, cardio. at least you'll be able to walk in your 50s.
Going heavy as possible/strength training, can also bring forth joint problems. I usually do 8-12 reps

[Diode]

bump

[Ghost1]

I deadlifted 350 on friday an tweaked sumthin on my right mid bqck area.....idk....it feels a bit better today.....smh

[Masaii]

the only thing this faggots deadlifting is 350 cheeseburgers

[Diode]

I deadlifted 350 on friday an tweaked sumthin on my right mid bqck area.....idk....it feels a bit better today.....smh

form over weight.

[StarFaggot]

Bags what are you trying to accomplish?

[El Muffin]

Also being real:

Hit the hole hard Clench dat ass . There is no shame in it.

[Diode]

NONE.

[El Muffin]

Strange boner alert

[uh-oh]

i pushed a giant dead excursion all over the shop today like a BOSS

bunch of ho's wanting to charge the batteries and shit. NAH YO. put this shit in neutral and steer i got this

granted it was very slow going, but i got the job done

[Diode]

Also this information out of date.

Wendler has come out banning assistance work if you're going to do Jokers and FSL AMRAPs at the end of each set.

So now it's just

jumprope
main lift 5/3/1
joker/pr sets x however many i feel
FSL amrap

and some kind of upper body or lower body assistance if i am in the mood and still have strength left.. like back raises or box jumps or hell, even abs.

then i usually finish with a cooldown jumprope too

in and out in 45m.

[big baby]

Went through a BB phase for awhile though.

bb phase?? :)

[Diode]

current prs:

standing shoulder ohp: 195
deadlift: 500 (i stopped adding weight so i can get my form to greenlight comp status)
bench: 335 (see above)
squat: 365 (down from 385 but going lower / more stable)

i think i am done adding weight to everything but shoulders

getting old sucks

[big baby]

current prs:

standing shoulder ohp: mustachia with threebaby bottles attached to her torso
deadlift: mustachias parrot. i killed him. i strap him on back and lift then body slam, plastering dumb parrot beak all over wood floor blood everywhere boom
bench: mustachia hot sister we roleplay
squat: like 5 baby bottles and 4 rattle, i attach the baby bottles at the end of hte rattles and put on bak like a moses staff and go hardbodii

i think i am done adding weight to everything but lil bb shoulders

getting old sucks

[Diode]

current prs:

standing shoulder ohp: mustachia with threebaby bottles attached to her torso
deadlift: mustachias parrot. i killed him. i strap him on back and lift then body slam, plastering dumb parrot beak all over wood floor blood everywhere boom
bench: mustachia hot sister we roleplay
squat: like 5 baby bottles and 4 rattle, i attach the baby bottles at the end of hte rattles and put on bak like a moses staff and go hardbodii

i think i am done adding weight to everything but lil bb shoulders

getting old sucks

gone

[Ghost1]

Leqned