I can't even Squat 225 after 11 years of training.

25, Male, 5'9'' 165 lbs | 176 cm 75 kg.
How is it even possible that after all that time I'm still weaker than an average school girl?
In all these years I've tried everything diet wise and training wise...
Do people with shitty genetics like me really exists, or I've been doing EVERYTHING wrong? 11 years is a lot of time....
Current maxes:
Bench : around 180 lbs - 80 kg
Squat: around 200 lbs - 90 kg
DL, I don't train it anymore but my PR was around 300 lbs.

  1. 6 months ago
    Anonymous

    >Do people with shitty genetics like me really exist
    yes. if it bothers you, maybe try a dedicated strength program. oh, and be heavier than 75kg.

    • 6 months ago
      Anonymous

      >yes. if it bothers you, maybe try a dedicated strength program. oh, and be heavier than 75kg.

      11 years... don't you think I already tried that?
      I've bulked to 182 lbs .... MULTIPLE times.
      All I've got was fat and a BIT of strength thanks to the increase in mass and leverages. As soon as I cut down to a more "aesthetic" weight I lost the couple of lbs of strength I gained during the bulk.

      • 6 months ago
        Anonymous

        there is clearly a problem. you must divine it, and solve it. you're not a genetic anomaly. People have shit genetics, even Dr. from renaissance periodization did a video regarding people who basically cap out at fuckboy. maybe join a strength dedicated gym and get the boys to write you up a program

        • 6 months ago
          Anonymous

          >maybe join a strength dedicated gym
          Gyms don't exist where I live... I had to spend like 2000 $ to build an home gym.
          I've been training all by my self all these years and my only source of training knowledge was books and internet. I pretty much watched every single video, I know evert single YT fitness person....

          • 6 months ago
            Anonymous

            >I had to spend like 2000 $ to build an home gym.
            Then why didn't you hire a personal coach or go to a specialist to figure out what you were doing wrong for 11 YEARS when you clearly have the means to do it.

          • 6 months ago
            Anonymous

            I think your problem is that you think you know all the YT personalities, but you actually need to know more of them.... this will fix your squats... thank me later

  2. 6 months ago
    Anonymous

    If you bench 80 and squat 90, the problem isn’t your genetics but probably a mix of hip stiffness and ankle mobility
    Squats are also fucking hell if you have long femurs
    Watch squad academy on YouTube
    t. all of the above

    • 6 months ago
      Anonymous

      Ignore my statement, I thought it said 1 year
      Yeah you’re fucked dude

    • 6 months ago
      Anonymous

      breh you can literally bypass the problems of ankle mobility and long femurs by using squatting shoes with a wedge sole, or by putting blocks/5lb plates under your heels. It doesn't give you an advantage in the lift itself, so it's not cheating, and it corrects your difficult biomechanical situation

    • 6 months ago
      Anonymous

      why are long femurs bad?

  3. 6 months ago
    Anonymous

    >11 years
    nice larp

  4. 6 months ago
    Anonymous

    11 years and you never thought to get your testosterone levels tested??
    Do you drink? Smoke weed?

    • 6 months ago
      Anonymous

      >11 years and you never thought to get your testosterone levels tested??
      Ofc I've thought about it, but it's a long story, it's something I wanna do as soon as possible tho.
      >Do you drink?
      No, never did.
      >Smoke weed?
      No, never did.

  5. 6 months ago
    Anonymous

    post body

    • 6 months ago
      Anonymous

      >post body
      My body looks like someone who has been training with fuckarounditis for 6 months,
      I don't even have clear visible abs despite training them every day ffs.

      • 6 months ago
        Anonymous

        Bro we need to see what someone who can bench 180 but squat 200 looks like
        Also post squat form with just the bar

  6. 6 months ago
    Anonymous

    This is just clearly a case of OP being a pussy and not understanding basic training/programming. Unironically read SS and Practical Programming.
    You're probably not genetically gifted, but 225 is nothing and I believe virtually all men can squat 405.

    • 6 months ago
      Anonymous

      >Unironically read SS and Practical Programming.
      Already did, already run SS or SL 5x5. Next .

      • 6 months ago
        Anonymous

        Only run two programs in 11 years?

        • 6 months ago
          Anonymous

          >Only run two programs in 11 years?
          Of course not.... among other programs I ran even these 2...
          Like I said in the title... I've tried EVERY SINGLE APPROACH, from a diet or training prospective...

          • 6 months ago
            Anonymous

            I highly doubt that someone is such a genetic dead end that they couldn't squat 2 plates in that time frame.

            Diet, Sleep, general stress, programming, general effort.

            Something has to be missing.

            • 6 months ago
              Anonymous

              >Diet, Sleep, general stress, programming, general effort.
              >Something has to be missing.

              I have tried to module every single over mentioned aspect .... NOTHING, and I say, NOTHING changes.
              I must be a genetic aberration or must have some endocrinological problem.

              • 6 months ago
                Anonymous

                brother you need A WORKOUT PARTNER to help you during the actual lift. Forgot all these tweaks and videos and half measures

              • 6 months ago
                Anonymous

                Show your form. Block any identifying features if you have to.

      • 6 months ago
        Anonymous

        No, you didn't do SS/SL. Not properly at least. If you had, you would be squatting AT LEAST 3pl8.

        • 6 months ago
          Anonymous

          >No, you didn't do SS/SL.
          LOL dude, what can I tell you... It' s for people like you that I wasted YEARS running those stupid programs because I felt like I was doing something wrong... Guess what?
          Every time I ran a reiteration of 5x5's or 3x5's I stalled at the EXACT SAME weight..
          Why would I lie? What DO I HAVE TO GAIN TO COME HERE AND LIE ABOUT BEING A LOSER.??
          I'm Begging you for some help and ALL I GOT IS People saying that I'm retard, a liar, a pussy....
          Maybe was a mistake on my part to go and ask 4 chan for advice....

          • 6 months ago
            Anonymous

            The real reason is because you're a fucking pussy. Put the belt on. Squat with no weight and set the safety bars to the level right below where your shoulders end up. Load up 205lb. Go all the way down, and do not chicken out. Put the bar on the safety bars, then stand up. Do it. Stop being a gay.

          • 6 months ago
            Anonymous

            Truth is that IST is not a good place to come for advice, I suggest you trying on reddit, people are nicer and give better advice there

  7. 6 months ago
    Anonymous

    Where you actually training for strength with progressive overload to reach higher numbers in the big compound lifts for 11 years? I think not because then those numbers would indeed be kinda weak.
    It's fine if you don't hit 1/2/3/4 within your first 5 weeks in lifting because those aren't rookie numbers even if this board wants to make you belief that.
    It's not even necessary to hit those numbers at all if you just lift for a good physique and health.

    • 6 months ago
      Anonymous

      > It's fine if you don't hit 1/2/3/4 within your first 5 weeks in lifting because those aren't rookie numbers
      > not rookie numbers
      > Easily achieves on SS
      ??

  8. 6 months ago
    Anonymous

    That doesn't make any sense. In 1 year I went from a bench of about 45/50kg for reps at 72kg to 100kg 1 rep at 81.

    • 6 months ago
      Anonymous

      >That doesn't make any sense
      That's why I'm asking you guys for help. JFL:

  9. 6 months ago
    Anonymous

    How often do you go to failure? It may be a problem with intensity. Also why do you want to get stronger?

    • 6 months ago
      Anonymous

      >How often do you go to failure?
      It depends in which training block I'm in..
      >It may be a problem with intensity.
      Fren, in 11 years I tweaked everything....
      low Intensity- high intesity
      low volume - high volume
      low frequency - high frequency..
      non of that makes me progress...
      >Also why do you want to get stronger?
      Why else would I train if not in order to get results?

      • 6 months ago
        Anonymous

        >cant even squat 2 plates
        >training block
        retard just pick a rep range like 3-5 or 6-10 and do sets close to failure 2 times a week

        • 6 months ago
          Anonymous

          >retard just pick a rep range like 3-5 or 6-10 and do sets close to failure 2 times a week

          that's what I did when I ran 5 x 5 . Squatting 3 x a week. Stalled at like 200 or something and never moved past since then.
          I've tried to run 5x5 or 3x5 MULTIPLE times, the result was the same.

          • 6 months ago
            Anonymous

            If you get 5 reps on first and last set you only worked close to failure on 1 maybe 2 sets
            If you get 5 reps on first set next time increase the weight. If working to failure your sets wont look like 5x5 but more like
            100kg x5
            100kg x 4
            100kg x 3
            Lower the weight to stay in the 3-5 rep range
            90kg x 5
            90kg x 3

            • 6 months ago
              Anonymous

              >f you get 5 reps on first and last set you only worked close to failure on 1 maybe 2 sets

              Dude, I appreciate your effort on explaining and helping me out... but I've already been doing this. in 11 years I've read AY LOT of training articles and books on periodization, strength, hypertrophy and so on....
              The training knowledge is already there, It s just that it doesn't work on me.
              Apparently I'm the only one who's having this problem... I'm the lowest life form on the planet.

      • 6 months ago
        Anonymous

        >Why else would I train if not in order to get results?
        If you are in good shape, you have fun in the gym, and you like what you see in the mirror, those are the results. If you are unhappy with those, then either you need to change your mind or body, and maybe is here where you are stuck for some reason. I personally have been training for 11-12 years and my goals change with time, but I always feel acomplished even if my strength doesn't seem to improve in x months/years.

        • 6 months ago
          Anonymous

          >If you are in good shape
          If I'm not even able to rep 225, which is like the starting point for 15 yo kids, I don't feel in good shape at all. Like women can outlift me..... I wouldn't have the right to step foot into a gym with my numbers AFTER 11 years of training ...
          I feel like a weakling.

          • 6 months ago
            Anonymous

            >I feel like
            That's the problem. Look around your city, family, and gym, and tell me you're not stronger (in relative strength) than 99% of them.

      • 6 months ago
        Anonymous

        What seemed to work best?

  10. 6 months ago
    Anonymous

    wtf?

  11. 6 months ago
    Anonymous

    >demoralization thread #36653226

  12. 6 months ago
    Anonymous

    Drop veganism and start drinking lots of milk and eating big servings of fatty cuts of beef. 16oz is the minimum steak size.

    • 6 months ago
      Anonymous

      >Drop veganism
      >start drinking lots of milk and eating big servings of fatty cuts of beef.
      Not a vegan. There was a point were I was actually doing that....eating like 200-250g of animal protein/day... guess what ?

  13. 6 months ago
    Anonymous

    You could just have bad insertions my dude. You know how opening a door by pushing near the hinge requires more effort? The idea applies to where your tendons attach to your skeleton.

  14. 6 months ago
    Anonymous

    If I had to guess it's most likely because your training is shit. Not even from a programming standpoint, your form, exercise selection and proximity to failure is probably funnily pathetic.

    • 6 months ago
      Anonymous

      >your training is shit
      >your form
      I had my form checked by a coach. It's pretty solid.
      >exercise selection
      This maybe true in the programs I made. But what about all the others, well established, free training programs that everyone knows like SS, SL, Nsuns, PPL, PHAT , 5 3 1 ,ecc..
      I've done them all , applying progressive overload and nothing worked.

      • 6 months ago
        Anonymous

        You can have perfect form and a perfect program and still make no gains. It's called not pushing yourself or being a pussy.

        • 6 months ago
          Anonymous

          >It's called not pushing yourself or being a pussy.

          So, Let's say I do 5x5 with 200 lbs. And I'm stuck. Meaning that I can't do 6 reps with 200 lbs or I can't do 5 reps with 201 lbs. I'm completely stuck at 5x5 200lbs for MONTHS... what is your suggestion, then?
          Do I increase the volume? Ok
          I increase it and I add, let's say a set. So I do 5x5 + 1 more set with 200 lbs AMRAP.... My strength remains the same..
          Do I increase even more the volume? Ok
          I add another set. 5x5 + 2 AMRAPs..
          Nothing happens...
          Do I have to add other chest/triceps exercises? Ok, I do ....Nothing happens...
          How can I push myself if my muscles don't allow me to... pushing yourself is only doable in the window of possibility that your body allows you to. If my muscles are weak, I can't lift more than my plateaus. That's when programming comes in to play... adding more volume, accessories, frequency, periodization ... BUT, even tho I implement all of the above i remain STUCK forever for years.

          • 6 months ago
            Anonymous

            Dude you can progress on reps.... so bump it up to 5x3, then 4x3, 1x4 adding a rep per session all the way up to 5x5, its called step loading. You can work in different rep ranges too, why are you running novice powerlifting programs when you cant progress like a novice anymore? Train like a bodybuilder if you want to gain muscle: blood flow restriction, weights in the 60-75% zone, reps to failure, drop sets, etc

            • 6 months ago
              Anonymous

              >why are you running novice powerlifting programs?
              I'm not anymore, despite 90% of people here say that I should run them AGAIN. That was just an example of what happened to me when I was running 5x5/3x5's.
              >Train like a bodybuilder
              I work both in the 80-90% zone, and the 60-75%. I do compound and accessories.

  15. 6 months ago
    Anonymous

    Does OP just reverse placebo himself? His will is just too strong, look how he swiftly thwarts even the slightest constructive feedback over and over.

    • 6 months ago
      Anonymous

      >look how he swiftly thwarts
      Dude, what are you talking about?
      If someone tells me: Do 5x5 and progressive overload.
      And I answer that I've already tried that, and didn't work... like Should I have to run AGAIN, for the umpteenth time a 5x5 for 6 months or else I'm thwarting? What do you want me to say?
      Everything you guys wrote to do, I've tried.... what Can I SAY? Do I have to lie to myself just to make you happy?

    • 6 months ago
      Anonymous

      >reverse placebo
      It is called nocibo effect, it is real and may or may not be OPs problem.

  16. 6 months ago
    Anonymous

    Im 6'4 200lbs with abs, 22 years old and can probably not squat 225 either, probably because of my long femurs, but either way, my legs are still alot stronger than most. Same with bench, it also fcking sucks, but i dont care. I do more Knees over toes exercises, and focus more on getting really deep, like ATG squats with 5 sec pause at the bottom with 135, or like push ups on parallettes to get a deep stretch at the bottom, and just get more out of less weight.
    I feel alot healthier and paradoxically stronger now when i started to focus on movement quality over just getting more and more weight on the bar.
    Dont compare yourself to other people bro, just yourself.

  17. 6 months ago
    Anonymous

    I feel you. I did train quite seriously for years amd have been training regularly, but not that seriously afterwards. Most of my friends training really half-assed went over me in many lifts. I especially in pushing movements. I'm 177/70.

    I had bench 95kg
    Deadlift 150kg
    Squat 115kg
    OHP 55kg

    Nowdays my lifts have come down, but because of bouldering I can do a pull-up with 55 kg added weight.

    • 6 months ago
      Anonymous

      >177/70.
      >bench 95kg
      >Deadlift 150kg
      >Squat 115kg
      >OHP 55kg

      Your numbers are pretty good for your weight. I WISH to be in your spot...
      70 kg and benching 95kg? Damn that would be a dream for me...
      Instead, to be able to bench 95kg I had to bulk up to a fat 82 kgs. And now that I'm 74 kg I can't anymore.

  18. 6 months ago
    Anonymous

    ENOUGH. Just do this. First: Find Bulgarian Lite program by Greg Cuckols(it's free). It's a high frequency high intensity program, you squat 5 times per week. Second: Count calories and start bulking. It's mandatory. You can't gain muscle and strength without gaining weight, it's not possible. If you want to cut first, do that, but when you start this program you HAVE TO bulk. If you do this and your squat doesn't go significantly up, I will eat a shoe.

    • 6 months ago
      Anonymous

      >Bulgarian Lite program by Greg Cuckols
      Do you think with my low maxes I would benefit from a program like that?
      If I recall correctly, Greg Nuckols himself said that if your numbers are still novice level you shouldn't run high intensity low volume type programs because the weekly tonnage is going to be ridiculous with my shit 200 lbs squat.
      I always liked the Bulgarian type training, but since they are intermediate-advanced oriented programs I've never had te chance to tri them.
      I'm still going to give it a look. Thanks.

      • 6 months ago
        Anonymous

        Yes, it's fine. When I first did it, my max went from 120 kg to 140 kg within 3 weeks.

  19. 6 months ago
    Anonymous

    Check test levels
    Ensure you're getting a minimum of 7 hours of sleep a night
    Post routine if you haven't elsewhere for critique
    Your lifts are not good, but given your low weight they aren't abysmal. Diet is huge, we need to know what you're eating, how much you're eating, what your alcohol intake is. If you're diet is shit we might get you up to 180lbs but your lifts will improve much more pound for pound and you'll look better.
    If you do cardio other than sex stop.
    If you're not white don't respond to me, I only help white brothers.

    • 6 months ago
      Anonymous

      https://i.imgur.com/KnCvsEK.jpg

      25, Male, 5'9'' 165 lbs | 176 cm 75 kg.
      How is it even possible that after all that time I'm still weaker than an average school girl?
      In all these years I've tried everything diet wise and training wise...
      Do people with shitty genetics like me really exists, or I've been doing EVERYTHING wrong? 11 years is a lot of time....
      Current maxes:
      Bench : around 180 lbs - 80 kg
      Squat: around 200 lbs - 90 kg
      DL, I don't train it anymore but my PR was around 300 lbs.

      Also
      >11 years
      Lmao you've probably been serious about weightlifting for two years tops. If you went to college you spent too much time being drunk off your ass to make any progress lifting.

      • 6 months ago
        Anonymous

        >you spent too much time being drunk
        Never drank alcohol , never smoked, never used drugs.

    • 6 months ago
      Anonymous

      >I only help white brothers.
      Fucking based. Also OP I'm kinda similar to you, I've been working out "for years" but never super seriously for a super long time without breaks. I'm otter mode and like how I look but enjoy working out so I do when I can. That said my squat is pathetic and I think the only thing that would really improve it is if we ate more and slept more. You can say you tried it, but it's always possible to eat 200 more calories. Keep upping it til it works. Yes I know you'll look less aesthetic. It's why I don't care to do it but it is what it is for some of us.

  20. 6 months ago
    Anonymous

    I've stalled at these exact weights too. Only have lifted 2 years but it's still pretty bad. I was skelly who started at 95/95/155 lbs

  21. 6 months ago
    Anonymous

    You're so full of shit. How the fuck is that even possible.

    • 6 months ago
      Anonymous

      >How the fuck is that even possible.
      That's what I'm asking... but I guess you guys can't comprehend that not everyone is lucky like you.... I guess IST is full of normies after all... there is no place for a genetically inferior male on this planet. Even IST users are think that someone like me is larping and can't exist... so sad.

      • 6 months ago
        Anonymous

        Your training is shit and you blame it on genetics lol. Take some accountability for yourself. Genes are an easy cope

  22. 6 months ago
    Anonymous

    Fuck off with these demoralization larp threads

  23. 6 months ago
    Anonymous

    No way your genes are that bad.

  24. 6 months ago
    Anonymous

    Dude I squat 235 for reps after 3 months @ 155lbs because of SS

    • 6 months ago
      Anonymous

      >I squat 235 for reps after 3 months @ 155lbs
      I wish I was like you.
      I after my first 3 months I squatted 176lbs x 5 @ 150 lbs ...

  25. 6 months ago
    Anonymous

    You are being a pussy.

    Throw 2 plates on each side of the bar and go for it. Do as many sets as you can. If only one, fine.

    You won’t injure yourself at your weight.

    I don’t care if you are scared. Push yourself.

    • 6 months ago
      Anonymous

      >Throw 2 plates on each side of the bar and go for it.
      I actually already tried that because I was going insane over this...
      I did
      10 x 1 x 225 with shitty form for a while.... I regressed , meaning I lost strength after a couple of weeks :(.

      • 6 months ago
        Anonymous

        >10 x 1 x 225 with shitty form for a while
        forgot to mention......I was doing Other legs work on top of that obviously... my frequency was still 3 times per week . I was training legs "normally" beyond that autistic 10x1...

  26. 6 months ago
    Anonymous

    damn bro, that sucks. I took 6 years off of DL/Squat (just cuz) and recently got back under the barbell to do some squats and can bust out 225 for reps with my butt literally going down to touch my heels

  27. 6 months ago
    Anonymous

    have you tried Super Squats?

    • 6 months ago
      Anonymous

      >have you tried Super Squats?
      is it like the 20 reps squat program? Yes btw.

      What seemed to work best?

      >What seemed to work best?
      None of them.

      What programs besides novice Linear progressions have you done? Maybe your issue is that you tried to make your own programs instead of following a tried and true progression scheme. Stalling early on SS/SL sucks but it's not the end of the world. The real question is what you did afterward?

      What programs besides novice Linear
      progressions have you done?

      I have to go check my old training log, but of the top of my head:
      -PHAT.
      -Reddit PPL
      -Nsuns.
      -5 3 1 (don't remember what specific variation)
      -A bench specialization program which is not famous world wide but was written by a coach from the country I live in.
      - A Greg Nuckols's program idea on building work capacity.
      -Jason Blaha ICF 1 & 2 ( LOL)
      - David Laid Old' free PPL ( I know, shame on me, but it was free and I was desperate for some gainz)
      - David Laid DUP ( I didn't pay for it, not going to give my money to a fake natty)
      Tese are the one I remember from 2018 and on...
      Before running a 5x5 I ran a Bro split in 2016-17 If I recall correctly.

      • 6 months ago
        Anonymous

        Because not everyone hits a 3 pl8 squat on SS. You'll get as far as you get (which may or may not be 3 pl8) and then you have to move on. Obviously bulking increases the time you stay on and make progress but it still might not be enough to get you to 3 pl8 +. And repeatedly doing what doesn't work anymore expecting a different result is stupid because it's the definition of insanity.
        t. 145/250/275/365 for working weights at the end of SS and at 515/410/535 now

        [...]
        Of those programs, very few are programs that have progression structured into them. I'd say try candito 6 week, a 5/3/1 anchor template, sheiko beginner, the Texas Method, or some other program that has clear methods of progression.

        And do them while BULKING. And don't cut down immediately after one cycle or whatever. Give yourself like 4 months of solid bulking time, minimum.

      • 6 months ago
        Anonymous

        If you really, truly ran Super Squats while eating and recovering enough, and you still never got to 225, then this is either bait or you need to go to a fucking doctor ASAP.

  28. 6 months ago
    Anonymous

    I've been lifting (on and off) for 6 years. 5'8 and went from 125lbs to 140lbs in that time. I look fit by normie standards, but it's embarrassing that my squat is only 205. I thought I'd reach 1/2/3/4 ages ago

    • 6 months ago
      Anonymous

      You're doing shit wrong too. Post training history and bw changes (not just starting and ending, but how many bulks etc you've done)

      • 6 months ago
        Anonymous

        I've only ever done SS and I don't eat enough.

        • 6 months ago
          Anonymous

          >Didn't move on to intermediate programming
          >Doesn't eat enough
          Sounds about right

          • 6 months ago
            Anonymous

            Yeah. I think when I hit intermediate on Symmetric Strength, I still thought I was really weak and felt I could get more out of Starting Strength. I'm eating more now, but when should I move on from SS? People say this program gets you to 3-4 pl8 squat, so why would I switch if I'm not even at 2pl8 yet

            • 6 months ago
              Anonymous

              Because not everyone hits a 3 pl8 squat on SS. You'll get as far as you get (which may or may not be 3 pl8) and then you have to move on. Obviously bulking increases the time you stay on and make progress but it still might not be enough to get you to 3 pl8 +. And repeatedly doing what doesn't work anymore expecting a different result is stupid because it's the definition of insanity.
              t. 145/250/275/365 for working weights at the end of SS and at 515/410/535 now

              >have you tried Super Squats?
              is it like the 20 reps squat program? Yes btw.

              [...]
              >What seemed to work best?
              None of them.

              [...]
              What programs besides novice Linear
              progressions have you done?

              I have to go check my old training log, but of the top of my head:
              -PHAT.
              -Reddit PPL
              -Nsuns.
              -5 3 1 (don't remember what specific variation)
              -A bench specialization program which is not famous world wide but was written by a coach from the country I live in.
              - A Greg Nuckols's program idea on building work capacity.
              -Jason Blaha ICF 1 & 2 ( LOL)
              - David Laid Old' free PPL ( I know, shame on me, but it was free and I was desperate for some gainz)
              - David Laid DUP ( I didn't pay for it, not going to give my money to a fake natty)
              Tese are the one I remember from 2018 and on...
              Before running a 5x5 I ran a Bro split in 2016-17 If I recall correctly.

              Of those programs, very few are programs that have progression structured into them. I'd say try candito 6 week, a 5/3/1 anchor template, sheiko beginner, the Texas Method, or some other program that has clear methods of progression.

  29. 6 months ago
    Anonymous

    What programs besides novice Linear progressions have you done? Maybe your issue is that you tried to make your own programs instead of following a tried and true progression scheme. Stalling early on SS/SL sucks but it's not the end of the world. The real question is what you did afterward?

  30. 6 months ago
    Anonymous

    Imagine her getting BLACKED

  31. 6 months ago
    Anonymous

    Fuck it. Here’s my body after 11 years of lifting.

    • 6 months ago
      Anonymous

      nice foreskin

    • 6 months ago
      Anonymous

      Didn't you say you have no gym in town
      that's clearly a gym

      • 6 months ago
        Anonymous

        That's not the OP.

  32. 6 months ago
    Anonymous

    You are a little thin for your height but I also lift with a guy very similar in height/weight and he cleans 130kg so it's not that.

    I have to wonder if you are either lifting with very poor technique or simply are not willing to exert yourself fully. Post webms of PR's if you have them

  33. 6 months ago
    Anonymous

    mentally weak

  34. 6 months ago
    Anonymous

    Oh by the way, I should mention I do squats as the last exercise in my routine, but even then I should have hit 225 after all this time.

  35. 6 months ago
    Anonymous

    lol i started in late feb early march and i have a 1rm squat of 165kg and a bench 1rm of 95kg
    lmao @ ur shit tier genetics fag

  36. 6 months ago
    Anonymous

    Do you take enough rest? 2-3 weeks every 2 months? Every time i've met an eternal dyel, their answer was no.

  37. 6 months ago
    Anonymous

    >male
    if you cant squat 2 plates after 11 years, you are not a man

  38. 6 months ago
    Anonymous

    What program have you been running, post current and past body

  39. 6 months ago
    Anonymous

    same height and weight as you but much better lifts and only 16

  40. 6 months ago
    Anonymous

    I have long femur and I can hit 205 for 3 and I'm 160 pounds and I'm genetically very week
    Lifting for 3 months, maybe deload and work your way back up slowly maybe work your core more you shoukd be able to hit 2 plates after this many years bro

  41. 6 months ago
    Anonymous

    Post vid of your lift

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