can you guys recommend a good intermediate powerlifting program? I've been training for about 6 months now, making some sweet gains, my lifts are something like
BP: 205x1
DL: 345x1
Squat: 245x1
up to this point ive just been kind of winging it, just training how ever i feel like, going for PR's every workout, and basically enjoying the noob gains. I want to go to that next level and really optimize my potential. Any suggestions?
pic related; CB like a couple weeks ago
>>42400181
are you still progressing? if so dont stop your routine
squat <20kg less than your bench
lol...
you should do the russian squat routine. it was a program aimed at beginners to get their length strength up
You look better than me and aren't much weaker and I've been training for 3 years
It may be because I'm sleep deprived but I honestly want to kill myself. I don't enjoy this.
I work out hard with what I have to gain muscle and burn fat, I'm currently working also but can't afford much to eat special shit to keep up with my diet at the moment.
Not asking for anything very specific,but I'd like to know from you guys what can I get that is easy to get and not too expensive?
Oikos triple 0 yougurt is legit unless you're a non dairy faggot. Low calories, high protein, very filling. Need an extra boost, add some granola.
>>42400033
Chicken, eggs, beans, rice, oats, broccoli.
These are cheap and filling.
>>42400063
Fortunately not a non dairy faggot so this sounds great.
>>42400066
Definitely adding more of these.
why do his hands bother me so much?
>>42399918
They're like chick hands.
His fingernails are kinda long?
I have long, skinny fingers like him too.
>>42399932
>skinny
his look like carrots
If you can't see muscle definition, the butt can still be everything from relatively firm to flabby.
How can you tell?
>>42399768
just give it a slap and say no homo
>>42399791
But you can't tell without touching it?
>>42399801
you can never be 100% otherwise
Who here drinking soylent on a Friday night for the gains
do you drink soymilk because you like to pretend its a giant glass of cum? like in some japanese gokkun porn?
>>42399699
Mate, I'm not sure soylent is what you should be consuming in order to get stronger or leaner. I mean this as no insult, please do take care concerning what you eat
>>42399723
>>42399727
>mad manlets
thoughts on wearing a singlet to the gym? I just bought one and don't want to look gay or anything in front of my gymbro or the hot receptionist. My bro says it doesn't matter because he wears one sometimes but he is literally gay and I don't want him to get the wrong idea when we're changing later.
He knows you're not gay, don't worry about it.
dont wear one unless you are a competing sprinter or in a power lifting meet
>>42399587
It's gay as fuck and really unnecessary but if you want go for it
Is that how surgery works?
no you fool, they just cut the 400lbs off of his belly
>>42399579
No. the physical space of your stomach is temporary, the hormonal demands through years of overeating will undo nearly everything, self control is worth more than 20k surgery.
>>42399579
That's how the placebo effect and food virtue signaling works.
Body fat estimation thread
5'11 145 lb
looks like 9-11%
I always thought fit was really shit with body estimates, I got a dexa scan around this time of this picture so it'll be interesting to see what I get
>>42399559
cameron
SQUAT, NICE AND DEEP
That's a very ambitious hybrid meme you've got there, OP.
>>42399546
SQUAT PLUG
IN
>In the rack
>Out the rack
this is a 400 pound sword. Are you strong enough to even drag it, /fit/?
>>42399440
Would I look good holding it? I only lift for aesthetics.
>>42399449
aesthetic people look good holding anything
>>42399440
I think I'd cringe into the afterlife if I saw that in someone's home.
www.bretcontreras.com/straight-bar-deadlift-versus-hex-bar-deadlift/
>study shows you can do 20kg more with hexbar, and it's safer for your spine
Why aren't you doing hexbar deadlifts to go heavier, anon?
Why not 1rm with a hexbar?
>>42399298
>it's safer
Learn proper form
>add 20 kg to your 1rm
So it's cheating
Only faggot """athletes""" use hex bars
Abstract:
>Swinton, PA, Stewart, A, Agouris, I, Keogh, JWL, and Lloyd, R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res 25(7): 2000-2009, 2011
>The purpose of the investigation was to compare the kinematics and kinetics of the deadlift performed with 2 distinct barbells across a range of submaximal loads. Nineteen male powerlifters performed the deadlift with a conventional straight barbell and a hexagonal barbell that allowed the lifter to stand within its frame. Subjects performed trials at maximum speed with loads of 10, 20, 30, 40, 50, 60, 70, and 80% of their predetermined 1-repetition maximum (1RM). Inverse dynamics and spatial tracking of the external resistance were used to quantify kinematic and kinetic variables.
>Subjects were able to lift a heavier 1RM load in the hexagonal barbell deadlift (HBD) than the straight barbell deadlift (SBD) (265 ± 41 kg vs. 245 ± 39 kg, p < 0.05). [20kg avg. difference]
>The design of the hexagonal barbell significantly altered the resistance moment at the joints analyzed (p < 0.05), resulting in lower peak moments at the lumbar spine, hip, and ankle (p < 0.05) and an increased peak moment at the knee (p < 0.05). Maximum peak power values of 4,388 ± 713 and 4,872 ± 636 W were obtained for the SBD and HBD, respectively (p < 0.05). Across the submaximal loads, significantly greater peak force, peak velocity and peak power values were produced during the HBD compared to during the SBD (p < 0.05).
>The results demonstrate that the choice of barbell used to perform the deadlift has a significant effect on a range of kinematic and kinetic variables. The enhanced mechanical stimulus obtained with the hexagonal barbell suggests that in general the HBD is a more effective exercise than the SBD.
>>42399307
So you lift totally raw, no belt, chalk, straps, and with a smooth barbell?
Im a 5'2 indian with an ugly face. What's the point of lifting when i can never become atleast a 6/10?
Anyone feel my pain?
POO
>>42399193
I lift so I can be better/more efficient at shit like sports, fuck lifting solely for women.
>>42399193
rather be a 6/10 than a 2/10
What do you lift in?
>>42399192
Either underwear (to mire my aesthetic bod) or shorts
I have a home gym
>>42399192
The gym.
>>42399192
Clothes
Is there any disadvantage in making eggs the source of the majority of the protein in my diet?
Good meat is expensive here and im on a budget, but eggs are rather cheap.
>>42399166
Just have whey
To much eggs can be bat for you or what ever.
>>42399195
I suppose i could try looking for cheap whey protein in bulk, but still more expensive than other things.
I literally eat eggs every day. There is nothing wrong with them on a daily basis.
I've got 7 friends in my group chat who all work out together when we can.
Friend 1: Asian
- DYEL, but gets away with it by actually having definition from being low bf rice farmer mode
Friend 2: Half Asian, half white
- Medium lifts, but very cut. Only one in the group with defined abs. Eats only Taco Bell and listens to video game soundtracks while working out.
Friend 3: Middle Eastern
THICCest of the group, rages after a couple drinks. Addicted to Tinder, absolutely halal OHP.
Friend 4: Hispanic
Broad lanklet with low self esteem, benefits the most of all of us from the gym. Great in fights, only sleeps with THICC white womens of equal low self esteem. Huge cock.
Friend 5. White
Roided and drank gallon of milk daily back in high school to some success, but now loses gains each time he settles into a relationship. Owns an SS officer's cap and attempted to read Mein Kampf.
Friend 6: Mixed white and Mexican.
Very big, but no definition. Great lifts when he consistently hits the gym, wasted a couple years in crossfit. No beaner traits besides a Pedro moustache.
Friend 7: Italian
- Hairy dad bod, he's always like "I'm walking here" and talking about times he got laid two years ago. Medium lifts.
>>42399163
>Huge cock.
The fuck?
>>42399163
None of my friend lift.
On of my friends used to be good a kick boxing when he was 14, he hurt his back and is now fat and a bitch,
>friends