Nice. Mbn being able to enjoy 3k+ calories a day.

it starts to be frustrating... some run good plz

Nice! I'm 30kg heavier than you and barely stronger. I'm probably 25 years older so I'm a beast for my age (in my own mind).

;P

im just way too dedicated and im not that strong

im 73kg with prs of

102 bench for 5
110 squat for 5
147 dead for 5
im just decent

Coldeu pretty solid lifts, keep lifting my man, glad to see guys keeping in shape.

how often you bench cold? I can't for the lift of me improve mine and mine ain't really that good to begin with

i follow a upper/lower routine 4 days a weak.

my day 1 of upper i start with 3x5 bench
my day 2 of upper i start with 3x5 overhead press followed by 4x6 paused bench

there's really no secret, just genetics and progressive overload and not train to failure if u want strength gains.

At least we have a substitute topic for this forum when poker crashes and burns.

Progressive overload, change workouts/shock the muscles, don't listen to bros and focus on form. There's no real reason to have already hit a plateau if your lifts arent that good to begin with.

sorry but shocking the muscles is actually "broscience". It doesnt work/it's not necessary to gain proper strength. U can literally follow the same program for 1year and it will work.

changing programs often is actually bad for progression. To be good u gotta stick to one proper program that u like and progress with it and starting getting good at it.

Anyways it's my opinion, no need to listen someone at 73kg 1.80m weak as ****. Good luck


Tips to be better at bench : nice tight arch, improve your overhead press, practice leg drive. Add (1kilo each side ) everytime u complete the previous workout. Never train to failure. Get stronger triceps... I'd recommend weighted dips.

Get wrist wraps

I'm not a Power lifter. No arch, no pumping legs. I can't squat so there is no point me being a Power lifter.

I agree with sticking to the same sort of thing for quite a long period. Get your body used to the motion and moving bigger weights. No chance of a plateau in the first 6-9 months.

I bench 2x a week and mix up what I lift. I seem to only make gradual improvements but at my age I'm still lifting heavier every month.

Also:

[ ] 5000 hands
[ ] profit pre RB

Sorry but it's actually not and the science behind it seems fair. Progessive overload is main focus, but switching up routines works wonders. Speaking from experience plus I seriously doubt you'll be able to continue growing for 1 year straight if you follow the same routine week in week out.

If and when you stop growing, you are going to have to change something(s). It's just fact. Plus it's not like it's recommending completely different exercises, you switch up the sets and rep ranges because after a while your muscles get used to the same old once a week 12-10-8-6 ****.

This is noob gains. It's also why so many people don't realize they are training wrong because they grow/increase in strength. It's the easiest muscle fibers you will ever build lol. Not a great example......

It's my opinion, it works. I'd definitely switch **** up every 3 or so months.

fwiw I'm past the point of noob gains, I've been at the gym for a solid 2 years or so(nutrition is most likely letting me down). I just always see guys benching more than me, but then again these are the bros that just only ever bench and I'll literally never once see them squat/dl/ohp.

i've been following the same routine for months now and I can still have linear progression gains which means im still a beginner at this pretty much.

Once i reach plateau ( when deloads dont even work anymore ) i'll switch to a intermediate routine which I will follow for a 1year at the very least for sure : )

Opinions I guess...

@bagpuss...well at my gym most people can't bench 100k/225lbs under 85kg bodyweight.. Bench is the hardest to improve, idk how much u bench or what's your bw but it's pretty normal to not bench that much
I'm just lucky with my chest genetics...cuz if u look at my squat and compare it with my bench u can see they almost equal ( which they shouldn't be )... and I squat as often as I bench

I suck at squat, being tall and squatting ATG high bar makes my squat even worse. I should switch to low bar... but meh..



"plus I seriously doubt you'll be able to continue growing for 1 year straight if you follow the same routine week in week out. "

I'd love to see some real research confirming this

Let's talk at a later stage Coldeu. I'm talking mostly experience and what works for me.

I think overhead press is definitely hardest to improve. My ORM for bench is probably 225 lbs but for overhead press it's definitely < 150.

ye OHP is the hardest to improve, was just talking about the 3 big lifts ( competition ).

in other news prior to this week I couldn't remember the last time I've been slowrolled and then this week I've been slowrolled 3 times...

Today has been str8 six flags, 6bi's downswing first 2k hands, last 1k hands up 5bi's, ehh. I forgot how much variance there is in poker hahah.

I've never been to 6 flags

played some 600nl last night, mainly because one known "fish" was playing and streaming. ran pretty meh. ran off when I saw averagegreg was coming

skill difference isn't that much of a jump, maybe just because "endbosses wasn't at the table.
had one hand which made me puke.

Fold/4bet pre? River is too thin imo

My subs list is looking a bit bare at the moment. What are people's favourite twoplustwo threads these days?

abarone68's thread is the nuts imo