Welcome to /PLG/ Powerlifting General.
Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!
>greg cuckols edition (image unrelated)
Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
Noob here with a noob question. Whats the best rep range to build strength on exercises like squats and dead lifts? I've been on this 5x5 program lately and it's definitely working but I've heard of people doing 7 sets 3 reps with heavier weight for strength training. I want to maximize my efficiency in the gym so any advice would be appreciated.
No abs team yo, lifts are
150kg highbar squat
all of them are 5 rep max
1 scoop Animal vanilla
1 scoop Animal frosted cinnamon bun
~150ml black coffee
Add Uggs and Northface to taste.
5x5 front squats at 85% front squat max
5x10 back squats 60%
5x5 Rubish's 45 deg. back extensions
Question: how many sets and reps of isolation work do you chaps do after your compound movements, and how many isolation exercises do you do? I understand everyone's mileage may vary based on everyone's active/rest schedules for workouts.
Just failed a 445lb highbar squat attempt
Lucky I didn't bend my bar though
>Marcel admits he doesn't like the majority of trips
marcel talks in the trip facebook group chat every day
he does not come to plg though
weird behaviour for someone who doesnt like the other trips, dontchathink?
Kek I know
>Isley talks shit about manlets all the time because his total is awful for his height and weight
>literally talks shit about benchbro behind his back
>acts like nothing happened in. PLG
Marcel actually hangs out in the Facebook chat alot. He likes the trips and also alot of anons here. Sean posting and Sean replying is what made him leave. It's become more childish insults and responses to those insults than actual discussion, so he left.
Said most posters here that aren't trips are beginners, so he never got to have actual good discussions with anons, so now he hangs out with the Facebook guys.
Hey yallI I'm a new trip
I like lifting heavy shit and putting it back do
wn again! Hheheehehehehehe lolololol
I don't power lift b/c squats are proven to fuck up your shit but I do a lot of long endurance running and like waffles XDXDXDXD
BP - 200
Deadlift - 325
What program should I switch to after Strong lifts, his website says never but I'm sick of rows and I'd like something with more time dedicated to improving each lift. Also getting real sick of bar bell rows
Nah that just gave him a nice exit opportunity. He had been getting fed up with things for awhile.
It's nice still being able to ask him things though. I just feel bad for anons who can't be trusted into the Facebook chat because of sean potentially ruining another good thing.
I've said nothing to you I don't often say to tk100 in person. Things not limited to
>watching you do Powerlifting is like watching a fish try to ride a bicycle (first time we met)
>why don't you give up
>no, you're a born loser
>please consider something like rowing
>you are antigains personified
I'm here to arrest u all 4 cyber bullying XDD
Actually he doesn't smell at all but those sweatpants need to be burned t b h
Kek this is practically libellous. Seen pls you don't need to embellish anything. You can tell the truth, it's just I'm not telling you anything I don't say to them.
Lads, is it possible that some people are able squat heavier in high bar pos?
There was this really strong dude at the gym today who said something about me having great mobility and that i should switch to high bar in order to "unlock my full potential"
True story right. I posted in PLG asking for Owen Hubbards (JR World Champion 83kg) height, and Isley responded saying something like "he's a fucking dwarf like 5'6" lmao" - the only person who met him an could give a serious answer
Now you don't need me to tell you. Owen is better than Isley as a lifter, but just the blatant lack of respect for his fellow countryman just because he's short and in a lower weight class
Isley HATES and ENVIES shorter lifters so much, he was definitely seething at BBs bench PRs
Can i programm bench like this (bench only):
(percetanges are always of 1 RM)
6x5 80% + chest accesoire Monday
3x5 80% + light accesoire Wednesday
3x3 90% + some LTE or w/e Friday
Or will this kill me?
Someone has to be bench pro, cmon
He might be stupid but saying
>everyone shorter and lighter than me is a Manlet twink
>everyone taller And heavier than me is a fatfuck lolfedder
Isn't exactly conducive to a positive environment
>tfw you wanna sweden yes meme but when i fact check /pol/ is wrong every single time
dont forget alex squat who BTFO isleys squat after 5 months of lifting lmao
and also in a few months he will be repping isleys 1rep deadlift on the squat ek==kek and isley HATES this that he unfriended alex on facebook
Advanced noobie here (you know, not intermediate yet) and I would want to know what is your personal opinion: flies or DB bench press 2-3x10 as suplemental work for bench press?
I feel like Flies get the pump in my chest but DB work my triceps too. I like doing them at the end of the workout if Bench wasn't too hard and I like keeping them light. Doing both I think would be too much. Bench is 95kg at 83-84kg bodyweight
A manlet with tiny femurs andba long torso will always be stronger in a highbar position. Some people are just stronger in certain positions. If you aren't suited for lowbar that may actually be holding you back. Try highbar and see if your leverages are better suited for it.
Try it and see if you progress over a finite period of time. To compare, my bench programming this week:
1x3 - 80%
1x3 - 85%
1x3 - 90%
5x5 - 75% spoto press
5x10 - 60%
5x10 front dumbell raise
5x5 - 85% floor press
5x10 - 60%
5x10 bicep curl
5x10 tricep pushdown
10x2 - 80% dynamic
5x10 - 60%
5x10 tricep pulldown
5x10 front cable crossover
>How happy are you with your performance
Not particularly, happy to be able to blast 282.5 off the ground at least
>and what fed did you pick?
I may go USAPL eventually when I can be a proper 120 but I'm pretty sure my gf will hate that
I got to 5x120kg bench without any accessories and im still progressing. Well i do OHP as a main lift 2, but i've never needed any accessories. Sometimes i do dips / incline, but on a long scale rarely.
what is everyone doing today?
deload because meet saturday, so just gonna squat/bench 3x5 (three sets of five)@50% and deadlift 1x5 @50%, which works out to
i unconsciously drive my elbows forward too much at the start of my squat and i think im losing upper back tightness because of it. whats a good cue or thing to remember to keep your back tight?
i literally had no idea i was doing it lel
i already tried moving my hands closer in but that just hurts my shoulders
Week 1 - D1:
Week 1 - D2:
Week 1 - D3:
Week 2 - D1:
Week 2 - D1:
Week 2 - D1:
Can't anybody shorten this to say all the information in a 1 week period?
Bench / press alt.
Deadlift / power clean alt.
Like that, but with the first program posted.
A shw with excellent form and mobility moving a fuckton of weight?
I don't give a fuck what people think. Why should you?
Thanks for saying that anon. My form could objectively be better though
Been doing SL 5x5 for a while. Lately Ive been adding weight only once a week so once every 3 sessions and not everytime like when I started because I just cant. It's still under SL 5x5 rules though its just closer to failure. Im not quite yet 1/2/3/4 pl8 but still heavy enough from the broscientists to be jelous. Pretty sure Im eating right. Does this mean Im an intermediate? Should I switch program, do exactly the same Ive been doing or tweak a little things like maybe 3x5 and do bench before squat since it's behind?
I switched to mixed because it started feeling comfortable again and honestly my thumbs started hurting really badly warming up. The whole fucking day felt awful
600 came up fast as fuck though, so that felt good
Guys, failed squats on my PR day again. Also failed bench at 10 lbs below a weight I hit 8 weeks ago. I think I need to change how I peak into a PR. Maybe a shorter taper or something. I dunno.
reporting for diddly-da duty, sir! :)
HAPPY BIRTHDAY BODORIO
just myself senpai
In some areas perhaps, but I keep my mouth shut when I should keep it shut
I don't offer something (for extortionate prices, mind you) I can't give properly, like coaching
Nor do I refuse to eat my words when proven wrong, and I don't just block people on social media who call my bullshit out
You've really got a fetish for gifted people Aaron, it's something I've always noticed
Take the admiration goggles off for a minute would you, buddy?
You claim to keep your mouth shut and yet you willingly cut down good lifters who are lightyears ahead of you.
Maybe. I just know there's something they have to offer that anon (You) just doesn't. Hell, even eric tomatobridge is right about a lot of shit. Would I pay for his coaching? Nah. Do I recognize he's a talented monster? Absolutely.
Lads, I have a couple of questions:
How much do you row?
How many pullups / how much weight on weighted pullups?
How much do you OHP?
I'm trying to figure out if something is horribly off the charts in my body. I noticed most people at my strength level (or even below) are much much better than me at such exercises, there must be a reason why and it should explain some oddities such as my low DL compared to my squat and my inability to grind BP
As for me:
Pullups= 17-18, 35-40kg overload 1rm
SQ-BP-DL= 265-165-270 BW 93kg
>everyone in a different fed
>everyone that openly uses drugs
>everyone that covertly uses drugs
>everyone that competes with a different amount of equipment
>everyone in a different age bracket
>everyone in a different weight class
>everyone that's a different height
>everyone with different proportions
>everyone from a different country
Tbh, you wouldn't think a bunch of guys with a masochistic hobby would be such whiny little cunts.
>cut down good lifters who are lightyears ahead of you
You say it as if I'm spreading lies and slander about them when really all I'm doing is calling them out on their bullshit. You also imply you're only allowed to do that if you're as strong as them?
Where is your logic man
If you think it's ok for a 22 year old to charge $1000 for 'coaching' then that's fine
If you also think it's ok for somebody to lie about the results of their clients in order to gain more clients that's fine
It's not fine to call somebody an 'insufferable nerd bitch' because they don't have the same opinions on those things as you
I think it's fine for ignorant people or lazy people to get taken advantage of if they don't think for themselves
But that doesn't mean you can discredit everything that somebody has to offer just because they screw up or just because you don't like one of their opinions
Be smart enough and secure enough to take the ideas that work and leave the ideas that don't but quit being such a whiny little nerd about it
Also man up
Yes. I'm a whiny little nerd because I don't like Greg Nuckols. My bad. I guess you like everybody right? Even that dude who raped a 10 year old girl is cool. Just ignore that part and remember that he made his friends laugh with a good joke a few weeks ago. Man up!
>How much do you row?
>How many pullups / how much weight on weighted pullups?
never tested either of those for a 1RM, or any sort of aximun effort really
>How much do you OHP?
about 5 months ago I did 85kg @ 88 for a 1RM, haven't done it for anything under 6 reps since
I can hear you trembling with impotent rage
It takes a big man to make a judgement call sometimes in tough situations
Greg offers more to the community than you ever will through your whiny little nasally Trembley typing
Literally nobody likes a whiner like you
I've started doing pullups and facepulls after almost every workout, I enjoy doing them and they don't seem to impact on my recovery. Also my shoulders have been feeling great, dunno if it's related
I'm not even slightly phased by this discussion, clearly you are though. You seem quite upset, in fact.
>Greg offers more to the community than you ever will
So it's ok to commit a crime as long as you do other things that balance it out?
Gonna go give this dude me and my bros hate a fucking ass whooping, just gonna help a couple old ladies with their groceries first. The police will understand I did more good than harm overall, right?
IIRC most of them were speculation and bullshit besides a couple - Duffin's was screencapped off a forum he posted on and a bunch of people at that meet in Australia talked about Malan's since he was straight up telling people that asked.
This is autism.
It is a fucking hobby.
Greg makes it better by providing free info. He also tries to make a living off it, if you pay for services that are optional.
Chill out.you're killing my buzz with your bad vibes.
I dunno man
Am I not allowed to dislike somebody? I'm sure there are people you dislike for lesser reasons, who also contribute to niche things in ways that you don't
Just try to think before you go mouthing off, you know?
Day 90 blog: I'm a dumbass edition
>switch to new gym, because fuck campus
>racks all taken
>work in with fucking enormous black dude named tyrell
>hit 495 easy as fuck, easiest its ever been
>PR today for sure
>tyrell goes full giganigga mode and does 545x3
>talk about bar speed and current 1rm with him, he thinks I'm good for 545
>let's fucking go
>drop that shit deep
>midway and I'm entirely out of steam, come to complete stop
>stick for what feels like forever
Best feeling squat day in forever and I blew it. Oh well. Massive confidence boost that I was even close to hitting that. Feel free to call me a dumbass for attempting a 30lb PR, I deserve it.
Did some pulldowns and incline DB bench for volume
3x10 swings with the 100lb KB.
It's budas birthday too. Smiling fat fuck day, I guess.
What are some good accessories for after doing squats? I normally just do bodyweight lunged, or hold two 25 lb weights, then do leg curl/leg extension. Anyone got any tips for accessories that can greatly improve squats?
Also, high reps for accessories or low?
I'm not actually into powerlifting yet since my lifts are absolute garbage, but I know you fatasses know a thing or two about diddylifting.
My problem is that when I put the bar down, and subsequently when I go to pick it up again for the next rep, it lands at an angle to my body instead of being perpendicular. Could this be because of a muscle inbalance or could it be because my grip is not spaced out the same distance with both hands?
I use mixed grip so it is pretty difficult to tell if my hands are evenly spaced on the barbell.
This is an issue for me as when I have to lift the bar for the next rep, I have to put in more work to straighten the bar to be perpendicular to my body and so I put much more tension on my body/back than I would normally need to, resulting in me lifting less weight and for less reps than I should be.
What other issues could lead to this? Here's a mspaint pic to help show what my problem is.
top pic is how I start the movement for the first rep, and the bottom is what happens when I touch the ground on every subsequent rep making me straighten it up mid hoist on every rep thereafter
Film yourself. If you're not lifting unevenly on the way up you don't have an imbalance. If the bar lands unevenly on the ground it could have to do with how you let the bar down or your gym floor is just slightly uneven.
Also from what I understood you do touch and go deadlifts? Don't do that, take a second to reset everything and make sure you start the pull in a better position.
For fucking sure haha. I'm probably gonna laugh at myself the next time I think 5pl8 is scary now.
It's crazy. I'm honestly floored it hasn't stopped or slowed down yet. IMO just get through the linear beginner shit and give it a try if it sounds fun.
>I'm honestly floored it hasn't stopped or slowed down yet
what did you start with?
did you work up to everyday?
i burnt the fuck out after mon-fri for a month
good gains before i broke tho lol
Yea I've been kinda bouncing them I suppose, its so much fucking harder to lift the bar up again when I touch the ground and chill for a second. I'll take your advice and film myself next time if I still have the issue and try to take a second before every new rep instead of just bouncing it like I have been doing.
No I don't think so.
It just feels weird on my body since I'm puuling it up when it is at an angle. It is barely touching my left knee and it is slammed up against my right knee because of the angle it is at, and I have to adjust for that. i think if I just do as the anon above said to do and take a second before each rep I could fix my issue tho.
>I just do as the anon above said to do and take a second before each rep
yeah i didnt take into account the touch and go,
i thought you were taking a sec between reps and just not adjusting it again before pulling
definitely just do that
>Not completely sure, I'll check tommorow. I'm assuming they are good plates since the gym is an RWJ gym and they are somewhat upscale. Again, just an assumption, I got no clue
>I got no clue
surely you know if the plates look like this
if you are using mixed grip, I wouldn't be surprised if you are setting it down unevenly. I do mixed with my right hand over and left hand under, and my right knee always is getting torn up because the bar comes closer to me on that side. wouldn't be surprised if that's the case for you. you could try recording yourself from whichever side goes down more forward to see
stop doing touch and go deadlifts you dip
if they're circular, you shouldn't have much of a problem at all readjusting after setting the bar down in between reps, especially if you are using babyweight like you said
I squatted 415 for a 1rm in August, and did 4x per week for about 2 months. Then I switched to 7x per week 90 days ago. I hit 515 like 2-3 days ago.
The past week or so I've hit 475 as a minimum. As long as I can keep my minimum climbing my max seems to follow suit. I'm working on 5pl8 every day right now.
No burn out, only bad days. There tend to be fewer bad days, and they aren't as bad, when I keep failing to a minimum.
Did you have to work up to 5x frequency? The plan was to stay on 3x a week once 3x5 stops working and slowly add a 4th and 5th day over time. Did/Do you do any particular mobility or prehab routine to deal with the higher frequency? It's seems to me like daily squatting provided recovery and form were on point would lessen the need for lots of warmup and dialling in over time because the movement would be so familiar and greased, so to speak.
Yup that is exactly my problem. I am right hand over and left hand under, and the bar always is trying to push my right knee in and my left knee is barely touching the bar.
No more touch and go it is.
Thanks for all the help /plg/
>I squatted 415 for a 1rm in August
holy fuck, i squat more than than that but the weights your hitting now arent even on my radar lol, thats fairly fast progress, how new are you?
>inb4 ive only been lifting a year
>tfw not powerlifter
>tfw like squats
>tfw 3 plate
>tfw film myself
>tfw not hitting paralell.
stop comparing yourself to other people, you're not the best and never will be. just try to be as good as YOU can be
I learned this lesson when I was happy about squatting 405lbs in 2 years of training, then I found out our Bryce squatted over 250kg in less time at a lighter bodyweight
just focus on yourself
oh i dont really compare in a negative way, it is interesting tho
i know there is always someone better and am happy as long as im injury free enough to progress
>405lbs in 2 years of training
>tfw took me a good bit longer than that
your also better than me kek
I don't do shit for mobility. Just some front squats and KB swings for extra volume.
As for building up I was already doing two heavy squat days with volume. Here's what I did.
2x with volume -> 4x max only -> 4x max + backoffs -> 7x variations, max only -> 7x competition style, max only -> 7x max + back offs
Take as long at each one as it takes to feel normal.
I had fucked around with strongman for a year or two before. I had a 345 front squat, and had pulled 500x2, ran a 600lb yoke, and loaded a 325lb atlas stone. I definitely had more squat gains that I hadn't translated into a max.
>wearing weightlifting shoes or shoes with arch support for squatting If I have flat feet?
That's a tough one. Most would advise against squatting in orthotics. You could end up really hurting the soft tissue of the foot.
That being said, if you have had a lot of issues with "knock knees" or knee tracking in general (or hip issues, for that matter), then you'll want to speak to an ortho/physio.
>I'm just going to ask my chiropractor
Please do so!
Depending on the materials (foam, resin, etc) and how they fit in your shoes, your results may vary.
>I don't do shit for mobility.
That's a nice perk of squatting every day, it seems easy to stay limber :)
bedtime meal specifies
>38 g casein protein
>19 g fats
>93 g healthy carbs
jesus fuck, i'm pretty sure hitting JUST the protein and the fats (serving of peanut butter ayylmao) is going to put me 100 kcals over
this is surprisingly difficult lel
>being this fucking autistic about diet
you know doing this will make LITERALLY 0 NOTICEABLE DIFFERENCE TO YOUR BODY COMPOSITION compared to just counting your protein and calories, right? Why over complicate something SO FUCKING SIMPLE for NO EXTRA BENEFIT? Not to mention it's a pretty important goal of yours to lose fat right now considering how much you whine about it
I have no hope for you norsefat, NO HOPE
what's a day in the life of you all plg'ers look like as far as training and nutrition
hit some squats and bench this morning
3x protein bar
bag of fritos
2x double burgers
8 scoops of BCAA drink
>chorizo and cheese omelette with hashbrowns and white toast (coffee to drink)
>50% sets of 5 S/B/D (deload)
>2x McDoubles, 1x McChicken, medium fry, medium chocolate chip frappe
>spaghetti with meat sauce and garlic gread (water to drink)
Those are great OTC arch supports. They put Dr. Scholls to shame. Dat navicular support :)
I've got the "wide feet" greens. I don't like to squat in them, but for everything else, they're golden (daily use).
I used them as a fit/gait option when I used to work in a running store.
I'm surprised they hold up under that weight! I'd bet they have some white stress cracks in the arch, but they are pretty durable.
right... I don't doubt that things like special supplements and macronutrient timing make a difference for high level athletes and body builders.
Personally i'm sure it doesn't make a shit lick of difference for some one as fat as me.
>people actually think I don't know how to cut weight
dude. I'm seriously the master of tracking calories. 190 kcals of peanut butter weights 32 grams.
ayyy that makes 2 of us m80
its really not that autistic btw. its pretty straightforward actually, and WAYYYY less labor intensive than things I have done in the past.
>some front squat pause singles up to 315 lbs
>rows rows rows rows rows rows rows
>~ 10 minutes of on/off "sprinting" on a treadmill
>2 peices whole grain toast, with one serving of peanut butter on each (CHUNKY ALL THE WAY)
>Coffee w/ 50-75 kcals creamer & zero calorie sweetener (haven't gotten accustomed to drinking black yet, but it'll happen
>mid morning snack: 1 serving plain greek yogurt, 25 grams of honey & 70 kcals of frozen rasberries
>120 grams gatorade premix carbohydrates (WTF WHY SO MANy)
>2 scoops chocolate protein powder (currently muscle milk bc nothing else) - might start swapping some of that gatorade sugar with chocolate syrup added to the protein shake kek
> 1x orange bell pepper stuffed with rice, 90% lean beef tomatoes w/ taco seasoning w/ little bit of sharp cheddar cheese (305 kcals)
>2x venison jerky stick (240 kcals / 32 grams protein)
>steamed okra & red potatoes w/ horseradish sauce
>6 oz sirloin steak w/ greek feta sauce (fucking GOAT)
>190 kcals of casein protein & 1 serving of peanut butter, probably going to skimp on the carbs? idk.
>and WAYYYY less labor intensive than things I have done in the past.
i fucked up, thats not at all true. not what i meant to say.
i MEANT to say its way less calculation / thinking intensive.
Its actually significantly more labor intensive but thats because I'm doing 6 meals a day ( ._.)
>i get my cardio by jumping from meme to meme
wow that has got to be the laziest ass pic I've ever seen on /fit/
at least most of them have the girl flexing or posing or something
that one's literally just like a screenshot from a video where she is standing there lel
I mean, on the theoretical basis eating less meals works against you...
Weather the effect is actuall big or not i couldn't say.
But i used to be the same way, i fucking love eating fuckhuge meals.
kek, ik. i'm just drawing randoms out of my fit grill fap folder
I actually stopped doing intermittent fasting because I couldn't stop eating once I got started. I would eat 3300 calories within a couple hours. I think I was using it a an excuse to binge.
I like your taste in fit girls tBh
yeah. in my experience it can cause problems with an unhealthy relationship with food. I've done the same thing, and then it causes you to binge eat shit you SHOULDN'T eat too, which was the real problem for me in the past.
If anything, using RP is just going to force me into a very consistent pattern of eating.
don't say that too quickly m9 I have shit taste in women according to benchbro
I don't know her instagram
>don't say that too quickly m9 I have shit taste in women according to benchbro
Deadlift ~ 290lb
Backsquat - 260lb
I'm trying to redo my max bench and deadlift soon. I need a more official clean as well.
I squat sucks because I started squatting 2 months ago. And I've never been consistent with deadlifts because I wasn't comfortable with my form and thought i'd snap my shit up. I wish I would've started squatting a lot earlier. Been lifting for a year and a half.
That's the easiest lift to build though, you got lucky. My squat keeps feeling like I'm going to fail any set now and I didn't even get back to my PR (took a deload due to failing 275x3x5)
agree with >>35594763
that is probably a pretty less than ideal angle.
oh I lost that pic when my hard drive crashed. Thanks lad
yeah, i agree. her ass is juuuuuust right to surpass it for me tho
thats the joke. he likes 12 year olds :D
yeah, my thoguhts exatly.
>I'm at < 3 / 4 / 6 / 7
>i want 3.5 / 4.5 / 7 / 8
>this is literally unachievable for me natty
i'm sure it doesn't seem like i can feel with you, but i can.
thats fine, i don't disagree in any way. but that doesn't devalue her ass, at least in my opnion
beside, who are we kidding, couldn't lay the pipe on any of these chicks any ways, its not our place to judge lel
boardshorts, maybe bryce and OCD bro could but the point still stands.
>3 plate ohp
>3.5 / 4.5 / 7 / 8
that would be an 1890 total, to put that into perspective. the sooner i quit thinking I can do that and quit trying the sooner i can quit being a depressed little cunt
not quite. it was SO fucking close at one point. I'm probably going to start training it hard again and spending some time breaking my push press down to figure it out and try and break the 3 pl8 barrier
You stress yourself out too much Norsie. It's all about the journey. I'm a weak little shit, literally nothing compared to you, but I'm sure some day, if I keep at it, I'll get close to the numbers you have. It might take me 30 years, or even the rest of my life, but I'll get there eventually. If you don't get it, oh well, its just something to strive for. There's always next time. I'm sure that your negative mindset partially affects your performance.
Plus, I'm sure that after about a month or two doing whatever you want, your Sheiko gains will come in
agreed, thats the attitude one must have, and the one i have a tough time with.
>your sheiko gains will come in
I'm writing them off. the aren't there, and they never were. If they "magically show up" i'll be astonished, but right now is me building back to what I was before. and cutting fuck loads of weight.
kek, not until surgery. I have a fucked up fat distribution. I get veins popping out of my shoulders and legs and arms before i lost stomach fat. its fucking stupid.
You're literally me. Cut to like ~15% and my love handles were huge and my stomach still had like an inch of fat, but my forearms had their veins showing and my quads were decently defined
yep. its extremely unfair. but thats what i get for getting fat as a child i guess.
i will literally ALWAYS have a muffin top unless i fucking get it surgically fixed lel
Also had a decent layer of fat on my chest. It's fucking ridiculous. But yeah, definitely what I get too for being practically obese at the age of 15.
And who knows, you could always go bodybuilder and cut to 4-6%. Tbh if you have a fuckton of external fat at a lower teens body fat percentage, then at least it's not all with your organs and in the muscle.
There's nothing of worth in this sport except the journey. There's no money, no glory, no respect except what you get from other lifters. You gotta do it because you enjoy it or it'll chew you up and spit you out.
Some people will make it to a 400kg deadlift without gear. Some people won't make it past 200 even with gear. And no-one outside your training group will give two shits either way.
wew lads. just did a taste test for nesquick chocolate sauce mixed into chocolate protein powder to replace some of the carbs i was getting from powdered gatorade
that shit is going to be great
truf. it fucking blows dicks, but truf.
I've only seen their free intermediate template. Looks like a fairly basic DUP/linear kind of hybrid programming and there's every reason to believe that sort of shit works just fine. Only detail that really stands out in my memory is that the percentages, especially on the squat, can be really aggressive. [email protected]% on week 3 or so and rising from there. Not something I'd want to do if my recovery and diet wasn't on point.