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I'm waiting hombre.
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>>39728593
currently i do my major leg exercises on the same day beeing squats and deadlifts. I know deadlifts are not solely for legs but it's a overall great compound movement.
Is it counter beneficial that i do the exercises on the same day or should i split them up for a better cause?
And i've stumbled upon having a slight pain in my sternoclavicular joint while doing weighted dips. The most i've heard is that people experience pain in their shoulders and such but i only have a slight discomfort in the joint. I don't feel any pain while doing dips whitout weight and i can easily do 3x15-20 so i should be strong enough to do weighted ones. Any idea what is wrong? ( i watch out for good form so this can't be the major problem here)
thx in advance
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Thinking of starting SS. Never lifted before. I have 0 strength.
Would I benefit from the book or I'd online material enough to get me through
I also have access to a trainer...
Just curious went to the book store apparently the book is out of print debating if it's worth going through the trouble of buying online
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>>39728593
any tips on fixing anterior pelvic tilt?
Little brohemoth
/happy/ mental health thread 2016-12-17 04:10:18 Post No.39720721
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/happy/ mental health thread 2016-12-17 04:10:18 Post No.39720721
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/happy/ mental health thread
Little brohemoth
2016-12-17 04:10:18
Post No. 39720721
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Weekly thread bros. What happen to you guys this week to cheer ya up?
>Diddy 500 lbs. I'm 180 lbs. Year goal!
>OHP 170 lbs. 10 lbs off year goal.
>Complimented on my routine
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>>39720721
Weighed myself the other day and came in at 215lbs with clothes on in the morning so I'm counting it as 210. Come quite a way from when I dropped to 180 after my last break up.
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My gym finally got some new barbells. Previously all the barbells were squat bars, which are like 1/4" thicker than normal oly bars.
Had my first deadlift session with the thinner bars and felt so much stronger because it wasn't shafting my grip.
Pulled 3x1 240kg with no straps no belt.
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40 days without smoking marijuana. I had been hooked for 9 years.
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My abs are really weak and I want to make them stronger.
Apart from my normal workout anyone has any idea for a morning workout right before I eat?
My idea is:
5x30s planks, 15 second rest
4x20 Bicycle crunches, 30 second rest
2x1m side planks, 30 second rest
3x20 Lying leg raises, 30 second rest
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Use weights you stupid fuck. Otherwise it's pretty pointless. And if you're concerned about your core strength you should fo more diddlies as well.
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>>39741932
Pointless? I just did the 5x30s planks with 10s rest this morning and my abs got sore, also hanging leg lifts are a very difficult exercise and no weights are needed.
And this workout is meant to be done right after waking up!
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>>39741919
This is really dumb. Do you go to the gym/have access to weights ?
Test your max plank time and max amount of sit ups and I will give you a better routine. This is dumb Facebook tier bullshit
ITT: ask fro ways to use the gains you got for good
Is it better to just keep pursuing and setting shit up each time or play games with them by playing push-pull and making them come to you?
Do women really not pursue you if they're legitimately interested? (this one she knows I have a good body from my snapchat story, and we have good conversations together but I have to call to set shit up all the time)
Also i've been lifting for 1.5 years and I've made 1/2/3/4 and I've lost all motivation to increase weights due to the diffiiculty of increasing weights, what's next now? Can I just stay at 1/2/3/4 and do okay? do I need a hevay bulk?
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Begum spoogermans
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Not thread related, but funny nonetheless, I was the guy who actually took this picture at JMU
Not even trolling
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>>39741925
were they being serious?
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Girls like big arms r-right guys?
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>>39741842
yup, and maybe one day you'll have a pair of your own.
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>>39741855
ZING!!
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>>39741855
This
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Well /fit/, it finally happened
After 8 years of lifting, I finally injured myself really badly at the gym. Dropped 185 lbs on my chest while doing hypertrophy sets on close grip BP. Was my fault though, I tried switching to a suicide grip from regular mid set for no reason. Lost control of the barbell and it came crashing down on my chest. No one was around to help either so I had to lift it up off of my chest and throw it in front of me. Bruised/fractured a rib, not too sure what's going on in there. My lungs and diaphragm seem okay so I'm not too worried.
Lesson of the day is, do not use a suicide grip on the BP
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Go to a doctor but then again you probably didnt break your ribs omarisuf one time dropped 315 on his ribcage and all he got was bruises
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>do not use a suicide grip on the BP
no shit sherlock
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Congrats OP you're in the running for winning the Darwin award this year.
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counting reps is a meme. prove me 5x5 > 5xfailure
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>>39741188
ur mum is a meme
the more you lift the more you gain, retard
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>>39741235
nice reading comprehension nigger
that's my point but all your retards insist of 5x5 bullshit
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>>39741188
2x5 warm-up, 2x5 worksets, then 2xF is the Greyskull way. Easier to make progress IMO. Sometimes you just feel able to knock out a few more reps, so why save anything in the tank?
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I did it reddit.
Im a betta KV, average r9k loser.
But then today in the first day of college, I decided to stop being a beta faggot and starte to talk to random girls.
I talked to eight girls in college and one hot girl in the bus (I sit next to her).
Three gave me their cellphones, the bus girl gave me her name and facebook.
Two of them were in a hurry and couldnt get their phones.
A group of three was getting nice, but then I was a fucking beta faggot and lost the chance because their time went up.
I learned more today by trying to pick up girls, than in entire weeks reading PUA and seduction shit.
PUA is BS for losers.
I feel like a total alpha, thanks guys.
Ask me anything.
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>creepy guy approaches me on campus
>give him fake phone number so he'll leave me alone
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>>39741145
it wasn't fake number, I got their wazzap and they reply.
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>>39741115
>I learned more about x by trying it instead of thinking about it
>since I'm a huge retard this is groundbreaking for me and I need to tell all my friends about it
>but I don't have any so I'll just post it on a Kiribati pottery forum
good on you OP
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About a week ago, I was deadlifting 205 lbs for the first time. I was making great deadlift progression, but apparently got ahead of myself, because after the third rep or so, I felt an odd sensation somewhere between my lower back and hip, on my right hand side. It wasn't pain, more like the sensation you get when you try to crack a joint, but can't quite crack it.
I stopped the set instantly, and deloaded my deadlift for next time. And for the most part, the sensation went away. It cropped up a few times at random, but not too often.
Today, however, when I was doing barbell rows, it happened again. Not as severe as last time, but the sensation was definitely there when I bore weight on my right foot.
I've never had any sort of fitness related "injury" before, and I have no idea how severe this is. Like I said, no pain, just an odd sensation. Any similar experiences or tips on what I should do?
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>>39740954
KYS
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Does it feel warm?
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>2016
>Still falling for the "deathlifts are good for you" troll
They're called deathlifts for a reason bro
Hey so I saw this link: http://www.jimwendler.com/2011/09/531-for-a-beginner/
I was wondering how a beginner or someone who is not an Intermediate would progress?
It's clearly not the same as regular 5/3/1...
Here's the routine:
Monday
>Squat – 5/3/1 sets/reps, 5x5 @ First Set Last (FSL)
>Bench – 5/3/1 sets/reps, 5x5 @ FSL
>Assistance work
Wednesday
>Deadlift – 5/3/1 sets/reps, 5x5 @ FSL
>Press – 5/3/1 sets/reps, 5x5 @ FSL
>Assistance work
Friday
>Bench – 5/3/1 sets/reps, 5x5 @ FSL
>Squat – 5/3/1 sets/reps, 5x5 @ FSL
>Assistance work
Assistance Work
>Each day perform ONE exercise from each category listed below. Perform 50-100 total reps (do whatever sets you want to perform - that doesn't matter) of each exercise. If you are too weak to get all the reps (chin-ups/pull-ups for example) then simply choose a SECOND movement to complete the total reps.
Push:
>dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns
Pull:
>chin-ups/pull-ups, inverted rows, rows (DB/machine/BB), face pulls, band pull-aparts, lat pulldown, curls
Single Leg/Core:
>any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings
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>>39740947
5/3/1 SUCKS WENDLER IS A FAGGOT GO BACK TO TNATION YOU NIGGER
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>>39741025
I don't know who you are but I still know that he's stronger than you.
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I can only squat 1.5 pl8s and my legs look better than a number of people at my uni gym
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>>39740916
KYS
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>>39740916
lmao dicklet/10
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>tfw squat 1.5 pl8 and I still look like a chicken
;_;
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/fit/ I worked put hard to the point of exhaustion yesterday for the first time in like 6 years. Maybe longer.
I think I fucked my back up doing shrugs. Hurts lower back and middle back. The pain is fucking unbearable. Is this fucking normal? Did I fuck my shit up? I took an aspirin and 2 ibuprofen but it didn't help.
I feel like vomiting.
Wtf did I do??
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>>39740886
pls gib source
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>>39740896
fuark, google search coming through. OP, I think what you're experiencing is muscle fatigue (DOMS), the muscle are suposed to hurt. If you start peeing in a different colour, you should go see a doctor.
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>>39740915
I know they are supposed to hurt but I'm seriously fucking 7.5/10 in pain and I have a high threshold for it.
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Are you pretty much fucked if you have long arms? Hard as fuck to add size, and the size you do add is unimpressive. Mine are currently 17 in flexed, yet they look very DYEL
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>>39740708
why does it have to be some god damn sand idiot???
i swear when will those fuck heads learn
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>>39740708
Same here. Just deal with it senpai.
t. Manlet
PD. fucking sandniggers
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>>39740708
imagine the boogers he can pick with that finger
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Any cardio anons got tips for a "bleep test"? Apparently we're doing one tomorrow in my class.
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1) Turn on alternate legs (saves tiring one leg out) - So face the same wall each time you turn.
2) Drive the first half of the shuttle, coast the second half of the shuttle (stops you wasting energy by "braking" when you slow down)
3) Only touch the end lines with one foot, don't run all the way up to and past the line wasting distance - you can 'run' 18 yards instead of 20 yards for each shuttle then.
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>>39740688
Also, if you have a target you need to hit or something, having the mentality of "if I do one more sprint, will I die?" "NO" "so push for one more" will help you go much further than you thought possible
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>>39740643
try to keep up with the bleeps, don't sprint each time. it really is a progressive endurance test and if you start out too high you'll get tired faster.
just ask your teacher what'll get you an A and don't be a bitch and just get it done
>tfw its New Years soon and the normies will be in the gym
As a first year lifter what can I expect?
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some new people there because of le New Years Resoultion xD
Then you will begin seeing them less and less and eventually it will only be the same people.
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>>39740597
>thinking youre better than anyone else as a first year lifter
Kys
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>tfw home gym
>tfw never have to deal with NYRfags ever
>tfw no stinky smelly pajeets touching my equipment
>tfw no waiting for what i want to use
>tfw no wiping up some other slob's sweat
>tfw will never stand in another person's fart cloud ever again
>tfw i don't pay a monthly fee to rent weights like a nigger paying for furniture
Feels good not being poor and stupid