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ITT: Carl Spackler's OFFICIAL male strength guidelines
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Date: December 13th, 2009 11:14 PM Author: Spectacular Native Useless Brakes if you are a man, you must be able to:
overhead press 200lbs
bench 300lbs
squat 400lbs
deadlift 500lbs
perform 20 pullups
once you can do this, you may participate in any other athletic activity, so long as you do not go below these numbers. otherwise stfu. |
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Date: December 13th, 2009 11:17 PM Author: Pink zippy sneaky criminal jew i can do all these except the pullups (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543427) |
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Date: December 13th, 2009 11:18 PM Author: Spectacular Native Useless Brakes yea the pullups were kind of arbitrary. good job though. you are a man. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543436) |
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Date: December 13th, 2009 11:19 PM Author: internet-worthy selfie shrine ... the issue is that most people who can do the rest of the numbers there can do 4-5 real pullups tops. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543446) |
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Date: December 13th, 2009 11:21 PM Author: Spectacular Native Useless Brakes not really (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543478) |
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Date: December 13th, 2009 11:19 PM Author: mustard spot becky of these i can only do the pullups (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543455) |
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Date: December 13th, 2009 11:20 PM Author: internet-worthy selfie shrine those better be legit form man... i can't recall ever seeing someone do 20 legit (seriously) (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543467) |
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Date: December 13th, 2009 11:21 PM Author: Spectacular Native Useless Brakes they're hard but doable if you eat you're wheaties and program them correctly (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543498) |
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Date: December 13th, 2009 11:24 PM Author: internet-worthy selfie shrine lol
I should clarify - I mean the type of form we were saying the other day, a little wider than shoulders. If you're using chinup distance and just turning your hands the other way 20's not so so bad (I think I could hit it, actually) |
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Date: December 13th, 2009 11:25 PM Author: Spectacular Native Useless Brakes shoulder width pronated grip IS the pullup. the wide-ass grip is something invented by stupid health spas. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543577) |
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Date: December 13th, 2009 11:26 PM Author: internet-worthy selfie shrine ok, well... never mind then, I can do 20 pullups
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Date: December 13th, 2009 11:26 PM Author: Spectacular Native Useless Brakes cool (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543594) |
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Date: December 13th, 2009 11:21 PM Author: mustard spot becky well with the wide grip i can probably only do 15 max, but i can do about 20 on a narrow grip (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543500) |
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Date: December 13th, 2009 11:25 PM Author: internet-worthy selfie shrine ok, yeah, man, that's what I was saying - and locking out totally, and clearing the chin on each rep, and not swaying the body. it's insane how many people at my gym cheat, bro. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543559) |
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Date: December 13th, 2009 11:27 PM Author: mustard spot becky well i don't consider the different grips cheating, although i mostly do the wide grip since it's harder. definitely lock out, clear chin, etc. though. people cheating on pullups is one of the less lulzy things i see at my gym though (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543611) |
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Date: December 13th, 2009 11:32 PM Author: internet-worthy selfie shrine serious man? i always hate seeing it - and yeah, i do the wide grip to start, then deadlift/chinup supersets then deadlift/neutral grip supersets... it's killer man.
what else do you see? what i see: - the only other dudes i ever see besides me doing weighted chinups will literally end up moving about six inches during each chinup... then act all exhausted after doing sets of 12 like that - i'd say 80% of people squat hips to halway up their thihg, instead of hips to knees - 20-30% bench by bringing the bar halfway down, then pushing it up -40% military press that way |
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Date: December 13th, 2009 11:39 PM Author: mustard spot becky to be honest, at my gym i don't see many people doing chin- or pullups; it's usually people who have some idea of what they're doing.
I do see people doing the most RIDICULOUS things in the squat racks, like doing weak-ass modified pushups by basically leaning against the bar at a 45 degree angle and pushing off -- no joke
half-squats are highly prevalent, as are doods on roids putting like 900 lbs on the leg press and then only doing it halfway while screaming
also, any use of that calf-raise machine
people doing standing db curls but swinging and contorting their body and using inertia from this to get the db up |
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Date: December 13th, 2009 11:43 PM Author: internet-worthy selfie shrine lol, yeah - I think at the gym I'm at right now about 3/4 of people who do legs don't squat, they jsut use machines (and even with those go about half extension). I'm actually about to move, and I've already been to the gym I'll go to at my new place... there it's even worse, man. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543823) |
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Date: December 13th, 2009 11:47 PM Author: mustard spot becky yeah, it's probably the case everywhere. I'm no weightlifting expert, by any means, and I try not to let it get to me unless someone is taking up the squat rack with some faggotry. One day I just want my own rack & set of weights... would be so much more convenient (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543868) |
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Date: December 13th, 2009 11:39 PM Author: Spectacular Native Useless Brakes don't hate on kipping pullups though. they're legit for pullup assistance or metcon. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543765) |
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Date: December 13th, 2009 11:42 PM Author: internet-worthy selfie shrine i got you buddy (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543803) |
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Date: December 19th, 2009 4:29 PM Author: submissive pistol I can do none of these except the pullups (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13598018) |
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Date: December 13th, 2009 11:19 PM Author: Electric Hell is this flame?
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Date: December 13th, 2009 11:21 PM Author: slate theatre international law enforcement agency lol, what the fuck do you think? (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543480) |
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Date: December 13th, 2009 11:25 PM Author: Electric Hell maybe i haven't been around long enough. i can never figure out whether this board's obsession with weightlifting is real or not. i suspect that it's at least partially in earnest--most dudes who are really into weight lifting in their mid 20s are either professional athletes or guys who were nerdy in high school and lack self-confidence. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543565) |
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Date: December 13th, 2009 11:26 PM Author: Spectacular Native Useless Brakes tcr (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543583) |
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Date: December 13th, 2009 11:26 PM Author: Electric Hell ok, i get it now. haha (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543600) |
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Date: December 13th, 2009 11:21 PM Author: Spectacular Native Useless Brakes no (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543485) |
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Date: November 4th, 2026 10:17 AM Author: Historical American (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#50230622) |
Date: December 13th, 2009 11:20 PM Author: lurid anal narrative what kind of steroids man (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543475) |
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Date: December 13th, 2009 11:21 PM Author: Spectacular Native Useless Brakes whole milk (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543488) |
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Date: December 13th, 2009 11:21 PM Author: slate theatre international law enforcement agency sounds perfectly reasonable. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543487) |
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Date: December 13th, 2009 11:21 PM Author: puce crawly round eye agreed. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543496) |
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Date: December 13th, 2009 11:21 PM Author: motley wine senate Why? Women don't really care about this stuff. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543493) |
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Date: December 13th, 2009 11:22 PM Author: Spectacular Native Useless Brakes for physical fitness and usefulness (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543505) |
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Date: December 13th, 2009 11:23 PM Author: motley wine senate I don't think that much physical strength is useful in modern society unless you are a manual laborer. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543526) |
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Date: December 13th, 2009 11:25 PM Author: Spectacular Native Useless Brakes you will be healthier and carry more lean muscle mass. you will stay thin with far less time in the gym once you can achieve these numbers. strength is the most generalized athletic area - the best way to improve power, endurance, etc is to get strong. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543564) |
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Date: December 13th, 2009 11:26 PM Author: motley wine senate I am rail thin and don't work out. That is sufficient for me. I'm female, however. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543597) |
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Date: December 13th, 2009 11:28 PM Author: samoth Great for the heart and dozens of other health aspects as well. Aging better than peers is another perk. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543629) |
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Date: December 13th, 2009 11:25 PM Author: samoth Some people just like to push themselves and don't give a fuck what society or anyone else thinks. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543566) |
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Date: December 13th, 2009 11:26 PM Author: Spectacular Native Useless Brakes tcr (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543588) |
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Date: December 13th, 2009 11:24 PM Author: samoth What if we don't train overhead movements? I haven't even do direct bicep work in half a decade.
Also, I think grip strength is highly credited here. Metric? |
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Date: December 13th, 2009 11:24 PM Author: mustard spot becky if you can deadlift 500# you probably have excellent grip strength (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543556) |
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Date: December 13th, 2009 11:27 PM Author: samoth Many people use these "strap" things.
I think static barbell holds or 10-rep pin pulls of 125x max DL would be a decent metric. I've never tried any CoC grippers, so I don't know how credited closing one of those would be here. |
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Date: December 13th, 2009 11:29 PM Author: mustard spot becky yeah, i meant without the straps. I only deadlift about 300#, i think my grip strength is actually holding me back so I should familiarize myself with some grip exercises (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543642) |
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Date: December 13th, 2009 11:41 PM Author: samoth Pin pulls, dude. Start high and go down a pin every week or two.
PROTIP: Competitive powerlifters rarely perform standard deadlifts outside of competition; instead, they use a variety of similar exercises, partial or full, that simulate the various motions of the DL. Try focussing more on pin pulls, chain-suspended good mornings, reverse hypers and other heavy exercises that strengthen the "DL muscles", including grip strength. |
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Date: December 13th, 2009 11:40 PM Author: Spectacular Native Useless Brakes these numbers are for legal lifts
why no overhead presses? pussy |
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Date: December 13th, 2009 11:44 PM Author: samoth I'm a PLer. I never do OH movements. Rarely see other PLers do them, either. Seems that it's more limited to oly lifters, IME. I'd probably dislocate my shoulders if I mixed heavy OHPs with my bench regimes. (TBF, I naturally suck at benching and OHP; it's probably easier for someone with a better upper body and shoulder area.) (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543834) |
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Date: December 13th, 2009 11:47 PM Author: Spectacular Native Useless Brakes not worried about strength imbalances in the shoulder??
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Date: December 13th, 2009 11:52 PM Author: samoth I'm a triceps bencher, so I've only ever worried about technical form, speed, and lockout. It's super easy for me to overtrain my tris doing 3x/week pushing/tri stuff, so overheads would require a total change in training style (I use a modified Westside/Metal Militia routine). (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543944) |
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Date: December 13th, 2009 11:53 PM Author: Spectacular Native Useless Brakes alright cool man (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543950) |
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Date: December 13th, 2009 11:24 PM Author: Indigo bat-shit-crazy school i cant do any of these. fuck... where do i hand in my penis? (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543550) |
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Date: December 13th, 2009 11:26 PM Author: Spectacular Native Useless Brakes five alive! is waiting (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543592) |
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Date: December 13th, 2009 11:33 PM Author: mewling outnumbered corner yeah but how many pushups throughout the course of a day? i really think that's the true test. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13543689) |
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Date: December 19th, 2009 3:24 PM Author: canary deranged plaza coldplay fan fuck that. I'd set the bar much lower
overhead press 155lbs
bench 225lbs
squat 315lbs
deadlift 400lbs
perform 15 pullups |
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Date: December 19th, 2009 3:32 PM Author: Spectacular Native Useless Brakes those numbers arent bad either. i dunno. i think mine represent what most men could get to with a lot of hard lfiting and heavy eating over a couple years and maintain even when lean and/or participating in activities like 5ks or weekly hoops. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597610) |
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Date: December 19th, 2009 4:02 PM Author: vigorous blue incel http://strippeddownhealth.com/wp-content/uploads/2008/03/powerliftercropped.jpg
that is how i imagine spackler to look like |
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Date: December 19th, 2009 4:08 PM Author: Contagious new version idea he suggested http://www.xoxohth.com/thread.php?thread_id=945963&mc=6&forum_id=2 (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597860) |
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Date: December 19th, 2009 4:09 PM Author: vigorous blue incel wtf, 180 (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597866) |
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Date: December 19th, 2009 4:09 PM Author: Spectacular Native Useless Brakes no u (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597872) |
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Date: December 19th, 2009 4:10 PM Author: vigorous blue incel what (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597875) |
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Date: December 19th, 2009 4:10 PM Author: Spectacular Native Useless Brakes explain (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597881) |
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Date: December 19th, 2009 4:10 PM Author: vigorous blue incel explain what (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597885) |
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Date: December 19th, 2009 4:25 PM Author: Spectacular Native Useless Brakes not sure (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13597981) |
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Date: December 19th, 2009 4:35 PM Author: exciting bistre jap lay Lame, should be bodyweight based.
Here's a cool list
http://www.crossfitseattle.com/Skill%20Levels%20poster.pdf |
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Date: December 19th, 2009 4:38 PM Author: Spectacular Native Useless Brakes ehhhh not so sure about that
people should achieve absolute numbers and then worry about getting to a certain bodyweight, not the other way around |
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Date: December 19th, 2009 5:23 PM Author: Pearl vivacious resort macaca thats pretty dumb, man (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13598395) |
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Date: December 19th, 2009 5:25 PM Author: Spectacular Native Useless Brakes wtf? you're pretty dumb, man (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13598408) |
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Date: December 19th, 2009 5:35 PM Author: Pearl vivacious resort macaca no way man. (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13598481) |
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Date: December 19th, 2009 4:44 PM Author: Mind-boggling Self-centered Associate lol at fags who think anyone cares how much weight they lift. Being friendly, funny and non-douchy smart >>>>>> moving around heavy things (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#13598137) |
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Date: November 3rd, 2026 1:59 PM Author: Historical American (https://xoxohth.com/thread.php?thread_id=1164342&forum_id=2#50226375) |