Archived threads in /fit/ - Fitness - 7674. page

>>36630585

skelly here

your bench and squat is more than mine
but i ohp more than you

how is this possible?

Stop being a bitch

eat more, do lots of volume, do plenty of shoulder accessories. OHP is probably the hardest lift to progress on.

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Reposting from /plg/

Sheiko-inspired 4-days TM split for Powerlifting

This is obviously for early-intermediate lifters, who can manage weekly progression
All the %s below are from the weight you use on the intensity days, not from your 1RM

A
Squat 3x3 +2kg
Bench 5x5 at 80-90%
RDL 3x6-8
Cable Crossover 3x8-12

x

B
Deadlift 2x3 +2kg
Spoto Bench 3x3 at 70-75% (2-4s pauses) - or - Board Bench 3x3 at 80-85%
Chinup 3xF
Lateral Raises 3x8-12
Hanging Leg Raises 3x8-12

x

C
Bench 3x3 +1kg
Squat 1xAMRAP 70%
Squat 5x5 80-90% - or - Paused Squat 2x3 70-75% (3-5s pauses) + Squat 3x5 80-85%
Dips 3xF - or - Closegrip Bench 3x7-10
Cable Crossover 3x8-12

D
Deadlift from Boxes (or Rack Pull*) 5x3 80-90%
Chinup 3xF
Back Extension 3x8-12 - or - Cable Rows 3x8-12

x

* If you're gonna use the rack, do everyone in the gym a favour and use a bar that's already bent.

This is using Sheiko's style of split seen on the 4-day advanced programs. Just made a few substitutions to the accessories, like switching the goodmorning for the RDL and the dumbbell flys for cable crossovers, and removing push work from D (as this is not a periodized, so better leave the fatigue accumulation out)

Instead of including his 6 sets ladder of 70%s, this has a 1xAMRAP set (so that it includes one set of high reps) followed by a regular TM-style 5x5 at 80-90%. This is because, for most early-intermediate lifters, 70% of their 1RM isn't really much weight, and the program doesn't periodize fatigue accumulation and recovery, so doing the Sheiko 70%s ladder doesn't seem as beneficial as regular TM-style volume work

As Sheiko does not specify some accessories, these are the ones I've chosen:
- Lats work -> chinups
- Delts work -> lateral raises
- Abs work -> hanging leg raises

Sheiko doesn't really do much stuff with paused squats, but I left that in as an option. It would be specially useful if recovery for the squats becomes an issue

Needless to say, this requires a proper diet and a good amount of sleep.

What exactly is the difference between muscles worked in the Chin-up vs the Pendlay row?

Also on my intensity day in TM should I Deadlift before I Row or the other way around? Could one possibly fail a Deadlift due to an exhausted upper back?

>>36631101
If you're gonna max/repmax on deadlifts do them first. Heavy deadlifts are not going to be fun if you've already tired out yourself from rows

he's a loser

>>36630385
kinda sweet. convo could be fake tho

>>36630385

INNNEEEEER CIIIITYYYYY

>>36629356

It's not really worth it. Your body is going to go to shit in like 10-15 years anyways. Why even waste your time.

Do your work out you fat piece of shit

>>36629410
I needed that. Ty bby

why would he be

>>36629248
i know i'll be called a fag, but i honestly don't think so

he just looks way too dry and vascular, his shoulders too solid and 3D at the same time

absolutely. im a close friend and he assured me he was steroids clean

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>>36628470
first for lolicon commie

>>36628119

Reposting for form check pls

>>36628470
>tfw klokov will never fuck your boipuss

Usually iskender kebab and a box of jaffa cakes every month.

t: not a brit

>cheat day
>not cheat meal
>never gonna make it

>>36627723
>Iskender
>Not getting HSP

Does anyone even like fat people stories anymore?

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>>36627666
sure

>>36627622
That fucking sucks, familia. My dad was like that right until his triple bypass, and from what I've seen I think there's just a part of them that wants to die. Has something happened that could have made him suddenly pig out like this? Spend some time with him doing whatever he might like to do, I don't fucking know, see what's going on if you don't already know and see if you can do anything to help out.

Either way, he's not going to want to listen to the advice of someone who he doesn't want to talk to or whose opinion he doesn't respect because there's too much tension/anger between the two of you because you're constantly fighting. Besides, he's your dad and even if he's wrong, in his mind he's the adult and you're his child, so he probably doesn't want to listen to someone he thinks should be listening to him. It's not like with friends or siblings where you can call him a fat fuck every day for motivation until he starts losing weight. He won't want to listen, he'll just dig his heels in and keep doing this. Have you tried to encourage him positively first, like talking about gyms or going for walks or hiking or playing sport or some shit, or did you just go right to fatshaming?

>raise his grandchildren
>raise
>not see
Please let that be a mistranslation, though, shit.

>>36627622
Why is that dude booting orbits gum?

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>https://medium.com/@thefatshadow/on-your-concern-for-your-fat-friend-s-health-a27df6a1c855#.oa8c59gs8

Some obese bitch I added on cuckbook in college two years ago just shared this shit. Haven't raged this hard in a while.

>http://ample-art.tumblr.com/

Also, how the fuck have these threads not found this tumblr yet? (It was linked in the article)

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>>36627242
obligatory arm pic

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Hard to tell how you look with the shit lighting and angle.

Keep it up though.

20 y/o
5'11
193lbs
Currently cutting

>>36627437
Are you the same dude from the other thread?How did you get to that from like 18% BF in one month?Be honest.

Shitty application of plausible conjecture

>>36626820
in that case, if done right, it should work fine?

>>36626820
This

Lucky Star

dumb fucking anime posters

kinnikuman

Fucking spiders doing only 2 legs at a time 3hour mega sets

Just wait until he's finished, anon. Don't be impatient

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>mfw I realized Australians actually lift downwards from our perspective

reposting from last thread because of no responses.

/fit/, I'm kinda worried about my back. I fucked it up Wednesday doing some housework (specifically hacksawing stuff), now a spot on my back has been really uncomfortable the last few days. Even when I'm just standing up for a few hours it doesn't feel good.

Do I need to lay off back exercises until it feels better? It seems like it's not healing.

>>36626110
Yes. Do workouts that don't bother it.
I have a potent massager and a massage chair. Are these better for me than a foam roller or are those really that magical?

>>36626499
>Yes. Do workouts that don't bother it.

That's what I was afraid of. I guess I'll just focus on exercises that don't use my back.

A Day
>Squats
>Deadlift
>OHP
>Skullcrushers

B Day
>Squats
>Power clean
>Bench

FUCK

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>>36626098
If I wanted humor I'd ask for your 1 rep max.

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haha hilarious

good on OP

>>36626098
One rep max