Archived threads in /fit/ - Fitness - 3251. page

Week A
Monday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work

Tuesday
Olympic Lifting
Midline
Accessory

Wednesday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work

Thursday
Active Recovery

Friday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work

Saturday
1x5+ Trap Bar Deadlift
Accessory Work

Sunday
OFF

Week B

Monday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work

Tuesday
Olympic Lifting

Wednesday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work

Thursday
Active Recovery

Friday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work

Saturday
1x5+ Deadlift
Accessory Work

Sunday
OFF

>>40815817

Add 1kg to each upper body lift each session
Add 2kg to each lower body lift each session

When 5 reps are not accomplished on the final + set, reset by 10% and begin climbing.

Deload every 4 weeks

Program is built off of Greyskull LP, and is essentially a blend of SS and 5/3/1.

>>40815842

Zone 1 (HR ~130 bpm) on the Airdyne on Mon, Tue, Wed, Fri, Sat

Accessory is mostly unilateral work, fixing sticking points, and beach muscles -- 4 sets of 10-15 reps

File: Dumbell of Arnold.jpg (73KB, 800x490px) Image search: [Google]

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>>40815472
Power
>Brings back the most powerful lifters to compete in the final weight meet

Name
>Arnold's Dumbell
Inscription
>Jaw of stone, chest of steel, may my will never yield

Power
>Unparalleled pressing strength

File: Bumpers of Kolokov.jpg (28KB, 600x535px) Image search: [Google]

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Bumper Plates of Kolokov

Inscription
>In this symbol you will prevail

Power
>The lifter will fail a rep with complete safety and without injury

File: Coleman's Last Clips.png (163KB, 387x414px) Image search: [Google]

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Ronnie Coleman's Last Clips

Inscriptions
>Lightweight, baby

>Ain't nothin' but a peanut

Power
>Weights feel significantly lighter

>>40815188
This song is reserved for PR attempts https://www.youtube.com/watch?v=-NP-RsRGzVo

https://www.youtube.com/watch?v=ZSS5dEeMX64

https://www.youtube.com/watch?v=addUipdC5J4

https://www.youtube.com/watch?v=YA-TLekogvk

the modern warfare 2 multiplayer menu music

Ten pullups is more than is required to join the secret service.

>>40815059
I know this is b8, but I actually kinda agree

>>40815059
I can do 6 chinups, but I can't do a single pullup.
Should I just start training negative pullups?

lmao Chad doesn't need to read you fucking incel

>>40814830
That's as may be, but all skills that are learned through doing at age 12 can be learned through doing at age 27.

You don't become a chad by reading these books, you become a chad by DOING what they say, virgin.

Essential Chadcore:

>6'2"-6'4" tall,( any taller you're brad, who is his wingman (only if taller and swole))
>wide frame
>8+/10 face

45 mins to 1hr if theres minimal wait times at gym

>>40813867
Tfw i spend this much only on resting

SS is hard

>>40813857
1 hour

>>40813835
>laziness; the post

>>40813835
Just drink some pre workout on your way from work to gym thats what i do

>>40813835
you're simply mediocre: unwilling to do whatever it takes.

>>40813735
200 isnt even good.

225 is mininum for telling other humans you bench

>>40813735
>definitionlet
It's called being fat

>>40813537
Say goodbye to your gut microbiome, faggot

>>40813537
What the fuck is this picture?
Why is that bogandoff dude lying on the ground while his ass is drinking water through a hose?

>>40813537
>Holy shit so much shit came out and it stinks foul.
that was mostly your gut bacteria you dumbshit

And HOW do you train neck?

>>40813383
deadlifts

>>40813383
Neck curls brahh

>hey there she says
>h-hey
>is it really okay to place the hands so close to each other like you do?
>y-yes
>thanks
>I keep lifting and finish my set without saying anything
>she leaves

tfw dyel

>>40813056
i think a jailbait girl took sneak photos of me one time. i didnt do anything.

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No but the first time I ever wore a t-shirt to work (instead of business casual clothes) I got mired by a cutie pie in the office. I think partly she was just surprised to see me in a tshirt but it still felt good

>>40811652
No you eurofag

No. Gymnastics is.

>>40811652
>That body
Any pics of her nekkid?

>>40810913
are your main lifts still progressing?

what are your goals?

and adding some curls to SL isnt going to hurt so might as well

Im currently on a cut, stayed on 87kg for a week then suddenly dropped to 85kg. (i tested the scale with other objects it works well)

I know it's mostly waterweight and shit, but for calculation purposes, can i now say that my weight is 85, or is it some kind of delusion?

like, cna you always say your minimum weight to be your real weight, or is the "real" weight usually taking into account some other shit im not thinking of like having some water weight on you?

>>40811103
Stalling on my Squats but I think that is a form issue, Bench and OHP are pretty good, DL I add 2.5kg instead of 5,. Row has been the same for a month...

My goal was just to look good naked (seriously) but now I'm realizing that my legs look more developed than my arms plus I can barely do a proper dip or pull up so thought I should switch routine

Does anyone else have issues with benching day after squats and deadlift?

I'm on candytoes, and I did the lower body volume day, come to bench today and I'm really tight.

The tightness has limited my setup in bench, I could not arch my back and pin my shoulders in place properly. My hamstrings were tight limiting my leg driaave.

>>40809936
if you're tight do some foamrolling and stretching and all should be fine

>>40809889
Has anyone actually made any gains on spotoshot? Looks tempting desu.

>>40809865
train under aliens then train under gods

Hyperboloc time chamber

>>40809865
100 Push-Ups
100 Sit-Ups
100 Squats
10KM Running
xD