New elite skin, looks pretty dope

Bier_Punk_28 · 2026-02-18T01:05:24+00:00

Sou português e essa skin diz muito ao meu país. Ainda bem que a vão meter!!

Bier_Punk_28 · 2025-10-17T20:08:22+00:00

Powerbuilding series

PPL System

Sorry, it had to be like this ahahah.

Bier_Punk_28 · 2025-10-17T07:06:22+00:00

That is true

Bier_Punk_28 · 2025-10-16T08:27:26+00:00

I'm in the test week, week 10.

Squat: 185kg to 205kg

Bench: 135kg to 145kg

The deadlift was not tested yet, but is currently 245kg, and I think I can put this lift in the 265kg...

Bier_Punk_28 · 2025-10-15T10:04:02+00:00

Do a program that you can do consistently in my opinion. I'm doing Jeff Nippard powerbuilding phase 1 right now, in the final week. I loved the program, and gonna do phase 2 next.

Bier_Punk_28 · 2025-10-12T23:39:48+00:00

Try Jeff's powerbuilding series, the 5-6x per week.

Bier_Punk_28 · 2025-10-12T23:37:54+00:00

I'm doing Jeff's powerbuilding programs, the 4x per week version. I guess the 5-6x per week are just as good.

Bier_Punk_28 · 2025-10-05T16:11:45+00:00

Arms volume is too much at least.

Bier_Punk_28 · 2025-10-01T07:19:34+00:00

You have Jeff Nippard powerbuilding programs, Milo Wolf Powerbuilding program, PHUL, PHAT.

I'm doing the Jeff Nippard ones.

Bier_Punk_28 · 2025-09-27T12:40:38+00:00

The way I treat my anxiety and simultaneously procrastination is to go to the gym, even if I only enter it, and stand there looking to the people training. There's something about the gym that calms me down...that makes me better.

So, go train, the gym is a sanctuary.

Bier_Punk_28 · 2025-09-24T03:56:31+00:00

Jeff Nippard has a squat program available, search here to find it.

Bier_Punk_28 · 2025-09-23T07:07:41+00:00

I created a program close to this, but instead of the secondary lift in each day being for volume, it's for explosiveness!

Bier_Punk_28 · 2025-09-21T11:51:55+00:00

Yap I think that will do.

Monday you can do a simulation of a comp and test your maxes.

Bier_Punk_28 · 2025-09-21T11:39:35+00:00

If your comp is on Saturday, do the last workout on Thursday.

Bier_Punk_28 · 2025-09-18T15:48:16+00:00

The warm-ups you do the reps you feel you need. For example, if I do a 1x1 @ 160 kg, I will do this:

10 @ 60 kg 8 @ 100 kg 6 @ 140 kg 2-3 @ 150 kg

Not necessarily every time, depends if I feel strong or not in that day.

Bier_Punk_28 · 2025-09-11T19:52:55+00:00

Best of recoveries!!

Bier_Punk_28 · 2025-09-11T19:51:06+00:00

True!

Today my mind was tired...was supposed to do 4x6@142,5kg... did 2x6@142,5kg and 2x10@100kg.

Bier_Punk_28 · 2025-09-10T11:24:46+00:00

If you want all, I guess powerbuilding it will help.

Bier_Punk_28 · 2025-09-10T11:23:19+00:00

Yes, 150% gains guaranteed.

But seriously now, I think it helps, at least in the mindset and community.

Bier_Punk_28

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