/PLG/ \o/ 8======D

How do you bench 2pl8?
I can't do it, nothing works. I keep stalling at 65kg.

I deload and work my way back up and stall at 65kg so I deload and work my way back up and stall at 65kg and on and on....

Why

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squats

>>35525061
change programming?

what are you doing right now for it?

also how much do you weigh?

>>35525061
trip on topkek100

>>35525069
SS and 78kg ;~;

>>35525061
Trip on panzer jäger

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>tfw no big breasted squatting gf

>>35525078

Maybe you should transition to an intermediate program like TM or something

>>35525097
At 65kg? I can't handle the shame.

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>>35525029
>benchbro still can't deadlift 4 plate

>>35525078
Check your sleep and diet. Watch some form videos on youtube, John Paul Cauchi is a good starting point.

>>35525117
>his knees
>locked out

OPs pic looks like girl I hooked up with... Ungoldy fishy juice vagina.. Felt as wet and wide as a slip n slide...

>>35525112

4chan standards =/= irl standards.

If the novice program is no longer working, you need an intermediate one, it doesnt matter what your numbers are.

For some people, SS will carry them almost to 2pl8 easily, for others SS might fail them before even 1pl8. Just do what works for you.

>>35525117
>gym lift

>>35525117
>not naming that webm fat child struggling and subsequently failing deadlifting 4 plates

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>>35525117

>>35525131
if you look his other knee is locked so I think its just the angle.

>>35525167
>I know I'll take a photo of my hitched deadlift and no one will be the wiser!!!


El EM AY oh

>>35525167
that fucking lockout height damn

>>35525167
holy fuck you have stubby fingers

>>35525194
christ sean/panzer give it a rest

Didn't make sense not to lift for fun, your brain gets smart but yours head gets dumb.

>>35525061
You doing 5x5? I stalled at 65x5 for months then dropped it to 65x3 and blasted as many sets every 3 minutes until you fail. I've been doing this once a week, bumping up 2.5kg every week, and now I'm at 75x3. It's absolutely horrible the next day but the extra volume seems to help me. Aim for about 30 reps and rest more if you need.

Lost 5% off my deadlift, friends.

>>35525230
Hey now

>>35525240
you're a roid star

>>35525239
Hopefully you gf lost 5% of her bw to compensate

>>35525167
Is this supposed to impress anyone?

>>35525240
Somebody once asked "could I spare some change for gas I need to get myself away from this place." I said "yep, what a concept
I could use a little fuel myself. And we could all use a little change"

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>>35525078
You could try taking weight off the bar and run 3x8 LP for a while. G Cucks has an article about making your novice prorgram last longer that suggests something similar.

Doing 3x8 @ 50kg gives is more volume then 3x5 @ 65kg. And the former should be easy af. Build back up and when you switch back to fahves you should hopefully be way past 65kg.

>>35525257
She's actually doing really well about tracking her intake now. I'm proud of her.

>>35525260
It was in response to the OP.
Now all we need is isley's 140kg..m bench and panzer's 2pl8 bench.

>>35525270
Interesting concept and I may give that a go. Thanks for the tip!

My SBD knee sleeves arrived today, went for my Sheiko squat session.

Lads, I never want to squat without them again.

Also figured out why my belt was pinching my stomach when I squatted, wasn't forcing my knees out enough and somehow the knee sleeves helped.

>>35525260
Hey that's a lot of weight! 4 plates at 210lbs.. That's only, the weakest deadlift wilks in PLG

LMAO

>>35525291
Yeah but his bench wilks is pretty good.

>>35525301
Literally worse than isleys...

>>35525301
oh boy bort.
You just opened a can of worms. We all know that, but now sean is going to throw a tantrum about it.
Whew. time to abandon thread.

>>35525301
It's worse than isleys even
Maybe even topkeks

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https://m.youtube.com/watch?v=_vm4mDo3_lk

Daily squat/press viddly.

Set some PRs last session!

This looks like a friendly place to share :)

>>35525328
why are you in a gym and not your home gym lad?

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>>35525029
>Isley still can't bench 140kg and benchbro still can't deadlift 4 plate and panzertwink still can't bench 2 plate

is this REAL? ayy lmao

>>35525328
ayy budabrah. Mirin bulk.

>>35525347
Because his home gym is a piece of shit and he'd rather show off to a bunch of 15 / 16 year old children who don't know any better

>>35525352
Yes. But please don't look through the thread or actually look up anything about this statement.

>>35525328
why do you never deadlift

>>35525369
His homegym is actually rather nice and comfy i'd say.
Not a ton of equipment but its simple and nice.

>>35525383
It's poverty tier

>>35525392
just like your wilks

>>35525328
Is it just me or are you twisting when squatting?

Tfw can't do OHP for reps. I can ohp 145 for 3 but I struggle with 130 for 4

>>35525410
Just like budas wilks

poverty homeym for poverylifts

>>35525538
you tried.

panzer. steam.

>>35525061
I got stuck at 95 for weeks, in the end what done it for me was to cut the weight down for the final set and just keep pounding out reps until I was completely fatigued, after that I smashed through the plateau and am now heading for 130

>>35525347
I coach, so I was already at school :)

>>35525697
what do you coach?

>>35525377
I'm bad at it.


But srs, I mostly only do light variations since I squat every day, so I don't film deadlift often.

>>35525411
Probably. My left hip is bad. Surgery 9 years ago on the femoral head and socket.

>>35525707
Track and XC.

>>35525538
Lol. Ain't even mad.

>>35525377
by having good proportions for squat and bench, he is forever doomed to a disappointing deadlift.

>>35525328
Mirin m9, any particular reason you stand around so long before you squat? Just feeling it out?

>>35525837
he's debating whether or not using steroids to finish smolov would make it less impressive

>>35525029

Why do people censor the eyes like that? You can see 100% who the person is, a bar over the eyes just makes them look creepy.

>>35525911
it was a joke.
She posted it without the bar and an anon said "here let me protect your identity" and made that

>>35525837
Thingken bout stuff.

Mostly just trying to think: hips neutral, glutes on, chest up, lats tight, breathe an brace.

Also to let the weight settle. Thx fellow Bulgarian.

>>35525867
Pft.

>>35525788
>disappointing deadlift
>615 or whatever pounds
Nah nigga he fine

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on job applications online, when it gives you an open ended question that asks why you would be an ideal candidate for that position, how long of an answer should you give them? I wrote about a paragraph but idk

>>35526037
not world record = shit

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>Never opened a PLG thread
>See them babbylifts in the OP
>Been lifting for aesthetics for 3 years
>Still stronger than the fags doing strengthprograms and literally becoming obese just to impress people on an arabian camel grooming forum

L M A O

for real tho, that shit sad

Thanks to the anon that pointed out my forearm angle. Definitely noticed a difference today.

https://youtu.be/xQ5zGbj1LsM

>>35526069
5-8 sentences imo

>>35526242
Welp. Just ignore that terrifying last 30 seconds.

That was a 3ct pause set. Went well.

>>35525352
No. I can bench 140kg

>>35526299
Me too, I benched 155kg in a bench shirt.

>>35526222
>laughing_toad_warlord.gif
Thats a fucking Krogan you dumbo. Learn 2 Mass Effect.

>>35526299
you havent done it yet though.

>>35526359
I'm talking raw

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>>35526242
>Thanks to the anon that pointed out my forearm angle. Definitely noticed a difference today.
:D
glad it helped

>>35526380
Nah u haven't posted a video yet.

>>35526426
I will press it in four weeks.

>>35526222
(You)

>>35526242
You look like you understand what to do on set up but not why you do it, so you make your big wind up but you're still pretty loose after your setup.

Looks like what you've got with the scapulae is on point where you kind of let them sink, but there is no point in your memey first part of the setup is completely changed by the second.

Also you need to get more thoracic arch and less lumbar. A proper setup will help with this but I know some people go as far as having someone put a dowel or small pipe under their arch and seeing how far up they can slide it. Use your leg drive to push in to your traps and let those points fold your upper back.

>>35526222
>diddles 200kg
>im so strong and i lift for aesthetics xD

>>35526436
I actually noticed that about my setup today during the session. More ritual than anything else at this point. Would probably help if I could stay tight and make that setup matter.

Yeah I do definitely arch lumbar more. It's something I've noticed for a while but just haven't really even considered working on it. I'll try the small pipe thing sometime soon.

I feel stronger with a moderate arch desu

400 when

https://www.youtube.com/watch?v=xh6G973Ku58

>>35526434
>I will press it in four weeks.
okay dino

>>35525328
you look like real life spurdo sparde

>>35526514
>400lb deadlift
>impressive

>>35526434
Therefore you haven't benched 140kg... M

>>35526481
Try camel stretching too.

Here's what I do, made a short video. I fucking hate hearing my voice on camera

https://youtu.be/oUhF2ec_EXY

>>35526553
Lad that's not how friends talk to each other

>>35526491
I think an extreme arch is something to get used to. It'll probably pay out once you're used to it

>>35526614
I stretched your gfs camel toe

>>35526614
hi chad

>>35526651
You've misspelled friend in the weirdest way

>>35526679
Not gonna defend your gfs honour?

>>35526614
You sound so much more American than I thought you would have

You also look younger than on your pictures / webms

Wtf

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>>35526704
Not gonna stop drinking yourself into a coma every night?

>>35526733
Well southern Californian is the standard American accent probably because this is where movies are made is my guess.

Also I just have a baby face. I just turned 26 two days ago so it's not like I'm old old

>>35526803
>26
Jesus Christ granpda, ready to dig yourself a grave? 10 years older than me lmao gramps

(USER WAS BANNED FOR THIS POST)

>>35526817
enjoy your ban

>>35526817
he would still be able to get more prime teen pussy than you faggot

>>35526824
What is satire

>>35526817
Trip on panzer

>>35526831
Looks like I accidentally cornered the market on bikini and physique competitors actually. I think I'm too big for the teens that tend to like otters unless they have daddy issues

2 views of my CV on cvlibrary today and 1 on totaljobs

>>35526569
>spurdo
Is it my bemis?

>>35526942
>too big for the teens
Grandpa problems.

>>35526614
qt

Thanks to c",) for suggesting I sit between my legs/knees on squats. I cued that instead of sitting back and my squats today felt a lot comfier than they did on sunday.

>today, sitting between legs (volume warning)
https://www.instagram.com/p/BAP6vo7TAxa/?taken-by=entrepreneurhughes

>sunday, sitting back
https://www.instagram.com/p/BAFw0KQTA0m/?taken-by=entrepreneurhughes

REEEEEEEEE Why is my kinesthetic awareness totally shit in the squat. Every rep feels totally different, most reps feel awkward, I tend to lose balance and end up doing a paused squat. When squatting in front of a mirror it gets better but thats not a real solution. How do I master the squat? Deadlift on the other hand feels great every time, I can feel the positioning of my spine, head, if my hammies and glutes are engaged or not, where the weight is shifted on the foot, every single rep is identical and I can totally tell what a rep should feel like.

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>>35527220

>first
how long have you been lifting, and how long have you been aiming towards a competition squat? What are your numbers squat and dead?

also brief training history?

I might have an idea for a solution but i need a bit more.

>>35527196
At yer service, laddie.
Looks like you have a wee bit of knee valgus tho.

Anyone else feel that Sheiko is not doing much for deadlifts?

Skills test in 3 weeks, but still. I wonder what will happen.

>>35527362
I thought that but then on skills test day I hit a 14lb PR so then I stopped thinking that

>>35527284
Had some lifting experience for 4 years in general but fooled around with bb shit. Started SS last February.

Best number I reached on the squat was 3x5x110kg in late May. After that came some patellar tendonitis cause I was grinding 3 times a week for many weeks straight on that linear progression. Practically took 5 months to heal completely so restarted in October and built up to 85kg, but was never happy the form all along. I only had like 2 workouts that really felt good on the squat. Decided to switch to high bar recently and even 65kg feels weird.

Deadlift pretty much went perfect all along and reached a PB of 5 singles x 160kg on TM recently. Got sick of the program though along with the really slow upper body lifts progression and started Strength Theory's Intermediate DUP program, currently running week 1.

>>35527373
I fucking hope this is true so much you don't even know anon

>>35527196
please be cutting

>>35527388
what? that I actually got a 14lb PR?
or that sheiko does enough?

>>35527362
Are you doing a 3 day program?

>>35527346
I do. It's been getting better over time so I'm not too concerned.

>>35527398
I am now. I cut from 140kg to 100kg then took a break to eat around maintenance because of the holidays and sheiko, now I'm back to cutting.

I'm drafting ideas on bench programming, here's some notes:
Deload then 3x8
5x5
3x5 + 5x8 Assistance

Examples
3x8x50 = 1200
5x5x60 = 1500
3x5x62.5 = 937.5 / 5x8x22.5 = 900 =1837.5

Volume is greatest on the last option, however nothing is stopping me from doing assistance on the first or second option, Assitance volume would just have to be less as not to over work myself. Which may be better due to specificity.

What I don't know is how much volume is ideal for progression and muscle growth.

Where do I find that shit out?.????q

>>35527411
Yes. Why?

>>35527374
Female I take it?

as for tendonitis, a good counter to that is fish oil and Glucoseamine chondroitin.

Have you tried sheiko style pause squats? I feel strongly that they're the best bang for your buck in making one confident in the squat.

Basically, you go to about 50-70% (working up) and do sets of 1-3, and you pause at the sticky point. for a long pause.

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>benchbeta
>joffbitch
>topcuck100
>panzertwink

When will these DYEL faggots leave PLG

How much volume is ideal for bench progression?

What number???
What's the unit for volume?

>>35527533
I second this motion

The betabrigade needs to leave

>>35527480
Deadlifting once a week isnt that optimal, at least for me. Also I found breaking the dl to pulls to knees and block pulls didnt work for my conventional when I did that for a while after injuring my groin. Iirc norse had issues with conventional block pulls too.
You can add a 4th day and do light-ish deadlifts and some bb fluff.
tl;dr low dl frequency and most of sheiko's atheletes pulling sumo

>>35527450
What's the point of doing 3x8 vs 5x5. It's the same amount of reps.

>sets of 6 beltless front squats
literally hitler

>>35527533
The laughing Pepe's correspond to which of you I am thinking of and laughing at in order.

>>35527496
Pause going up or down?

Just did a pretty easy as shit single at 96.5% of what I thought was my at best grindy 1RM bench, tested not that long ago. Lel can't complain

>>35527557
Metabolic stress.

3x8 is a harder workout at the same load.

>>35527557
Heavier weight on 5x5. allows for greater volume

>>35527496
> 4chan
> female
nah just a mere male weakling

My mistake with tendonitis was not doing active rehab and progressive loading, I opted for total rest thinking it would be best but the tendon practically totally detrained and I had like 2-3 attempts of returning earlier to squatting and stopped because of the pain but the last time I realised that it's that kind of pain that you are expected to get through at the initial rehab stages and then it pretty fixed itself. Also I really worked on hip and ankle mobility to improve my mechanics in the meanwhile.

>sheiko style pause squats
No, I haven't.

>pause at the sticky point
Sticky as in midway of ascent?

> 50-70% (working up)
Working up to 50-70% or working up from 50-70 to heavy singles/doubles/triples? Suppose it's the first since the long pause will highly increase the difficulty of the lift?

>>35527533

I wish they would just leave

>>35527401
That I'll feel shaky about it and still PR.

Because my dl hasn't felt that great lately

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Anyone here used slow reps like these? Not just for deadlifts, but for squats and bench as well.

>>35527539
in the text book "infinity"

In practice, as much as you can handle. or you MRV (Maximum Recoverable Volume)

But if you're a beginner or even intermediate, you probably don't even need that much to get a stimulus.

>>35527578
Pause going up. So start the squat, descend, come out of the hole, then pause halfway up (the usual sticking spot)

You'll feel very quickly if your hips or knees are in the wrong spot, and you won't be able to maintain that position unless you fix it. Once its fixed, HOLD that position for a minute for some of dat der muscle memory.

>>35527610
see what i wrote above, and yse midway of ascent.

and work up to 50-70 %. I think 70% is a great number if you're not beat up to hit them at.

>>35527593
Please tell me more about metabolic stress.
I've not heard of this before and wish to learn.

>>35527554
Is there a 4 day template?

Also, what would you recommend on the 4th day? And what day to do it? mon/wed/fri/sat?

>>35527533

Why is Joffrey so annoying

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>>35527539
>What's the unit for volume?
I could see you using
>reps per workout
>weekly tonnage
>reps per week

>>35527625
you're gonna do great bb, I believe in you

>>35527640
Link book now pls

>>35527593
>implying he would use the same load

>>35527607
Maybe I expressed it wrong, but I meant what's the point of doing 3x8 in that context.

>>35527639
No, but I'm REALLY thinking about trying this for deadlift to unfuck my shit

>>35527639
Some people at the powerlift clinics I attend advice for it. They're all Dutch champs (Equipped and nonequipped), Jordi Snijder, Pjotr Van Den Hoek and Henk Keizer.

>>35527640

> You'll feel very quickly if your hips or knees are in the wrong spot, and you won't be able to maintain that position unless you fix it. Once its fixed, HOLD that position for a minute for some of dat der muscle memory.

That sounds like a great idea, thanks for helping

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>there are people that still think bodorio is natty


Ahahahahahahahahhahahahahahahahahhhahahahahahahahaah

>>35527659
I don't know, that's why I'm asking.

I can't break this bench plateau and I'm dying for any progression.

>>35527654
Fanks bruv. I'm pretty hype

>>35527647
>Is there a 4 day template?
Multiple, you can find them and the russian athlete classifications at the sheiko website. They generally have more volume and are longer.

>Also, what would you recommend on the 4th day? And what day to do it? mon/wed/fri/sat?
Light deadlifts and maybe some light benching, assistance exercises, or some rehab stuff. Personally I do light deads, very light ohp, light-ish pause deads and some rehab stuff like facepulls.

>>35527685
What weight are you stuck at? What program are you running/have you run? What's your bw?

>>35527664
[spoiler]try them for squats too m8 pls[/spoiler]
>>35527669
Do they give reasons for why? I had a pic from somewhere that listed a few reasons for doing slow reps, but cba finding it atm. Would like to know if they give the same reasons.

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>>35527678
>>35527578
>>35527610

These. I would suggest going a bit slower both up and down, and holding the pause about 1.5 - 2 X as long as I did.

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Rate my squat platform

I plan to lift in the IPF.

what kind of testing do they do, is it urine?

i dont do any steroids or shit, but i do allot of benzos and often smoke cannabis. whats up with that?

>>35527736
Lad you look like youre rushing the fuck out of those squats.

>>35527736
norse your squat was prettier before

>>35527754
Those WILL pop you hot m8.

the IPF follows WADA rules, and I know cannabis is on there, and I would be surprised if Benzos weren't.

>>35527758
because I am.

>>35527774
Because they were.

>>35527812
so is it urine testing or hair ????

>>35527722
Mostly technique work, but they claim it helped them get a LOT stronger.

>>35527823
everything
urine, blood, hair etc

>>35527823
urine

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>>35527681
dont laugh at me

>>35526222
i've been lifting for a year now and can deadlift 200kg. If you cant deadlift 300kg+ you're nowhere near our strongest anons.

>>35527832
are you fucking serious? how often do they test, obviously i wont be setting world records and shit. but what if it was for setting a national standard record?

>>35527836
so if i stop shit about 40 days before i compete ill do ok?

>>35527862
I don't know, I've never had to worry about it because I'm not a degenerate.

they test randomly at even local meets

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>was looking for a specific webm and found this gem

how the FUCK did i even bench 350, let alone 400 lbs like this?! its a fucking front delt raise lel

>>35527823
I've only ever had urine tests. I think they can test anything they want, but the standard for random testing at events is probably just Urine

>>35527722
I will. theres no reason to not try them on anything. I just think my squats probably a lost cause, where as my deadlift needs to be brought back to where it was before.

>>35527862
>but what if it was for setting a national standard record?
probably only piss

if doing recreational drugs is this important to you, maybe you should take a look at your life and see if they really belong

>>35527754

Cannabis is only prohibited in comp
Drop the benzos and you're fine

>>35527888
Im competiting in 3 months or so, so if i dont do anything starting today i should be alright for a piss test.

It aint that easy mate.

>>35527882
you didn't. if you look closely in the background some guy starts deadlifting the barbell you're holding halfway through your lift.

Lads my sheiko app keeps crashing on me when I try to customize a program. Boris pls.

>>35527898
Alright perfect, should be fine then.

Is it piss test then?

>>35527912
YNDTP

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Did some squats today that were alright imo

>>35527901
>It aint that easy mate.
Then get help?

>>35527910
>look closely

m9. its retardedly obvious i didn't get that one. Note how the filename says attempt lol.

I DID get it in comp though with that same movement pattern, which is what i was referencing. my bad, didn't clarify.

>>35525029
finally deadifted 3pl8 today. Got 2 solid reps. Heaviest I ever went was 275. I kept having to drop weight and reset because my form would break down beyond 275 while pulling conventional. Switched to sumo last week and it feels great. Why did nobody tell me how awesome sumo was?

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>>35527932
They're certainly better than this from six/seven weeks ago

>>35527932
w2cop shirt?

>I'm not addicted to drugs I just have no control over myself and can't stop using them

>>35527934
Maybe. I have other shit going on and alright getting help for other things.

Thanks for your concern anyway.

>>35527948
World championships or Asia/Oceania

>>35527932
>high test buttman on our right

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>>35527812
Why wouldn't benzos be allowed?
>>35527827
Ah.
Seems I don't have that thing I mentioned on my PC, so I'll have a look on the web later. playing guitar rn

>>35525029
How similar is a deadlift bar to a weightlifting bar in terms of whip?

I've only pulled on a pretty whippy rogue bar and a super stiff no-name bar and I'm trying to think about attempts.

>>35527932
Damn such an ugly squat, nice progress tho

>>35527991
playing guitar while typing seems difficult

>>35527934
Bordorio you look like a chinese man named Phil that goes to my school in Seattle

>>35528008
Why is it ugly D:?

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"MMMMMMmmmmm.... I can't wait to get that boipussy into my mouth"


isley jumping on board the high test train lads

>>35528006
pretty different. WL bar is much shorter, alot of a DL bar's whip comes from the ridiculous length

>>35527940
no ticket today, but watch yourself in the future. the estat police never rest.

so I'm doing that "two girls" thing

it's pretty tough to manage desu, but i might try and get a third one on the side

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>>35528019
Teach him about friendship

>>35528033
there's a legend that when you juggle 3 girls at a time you can merge them into one royal princess

>>35528029
guys will I ever diddly 5 plate? struggling with lmao 3.25 plate

>>35528056
I *really* want to meet Knut someday. It'd be fun!

>>35528033
are you a lying piece of shit or just cool enough that they know about each other and don't care?

I apparently got a lot more gains out of Sheiko than test days showed me. The peaking month didnt work at all for me, and apparently fatigue dissipation by test day wasn't there either.

Just randomly a lot stronger than I thought I were few weeks after

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>>35528029
We went for burgers after

That is a bad picture of her actually

And she unironically has a crush on me. And somehow the rest of GB intl team knows this.

>>35528069
:(

>>35527926
It's a template lad. Changing things for a good reason is fine.

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>>35528077
Honest to god, judging by the above webm, if she got her nutrition under control I bed she would be VERY hot. not joking.

>the hamplanet has a crush on you

dear god do I know this feeling.....literally the story of my entire life. its fucking frustrating as hell.

>>35528075
please please PLEASE PLEASE PLEASE let this be how it works for me too. I'm relatively aware of whats going to happen on saturday when I do my mock meet...But i would be so fucking happy if I could hit real numbers, or better yet, if my deadlift came back magically after a couple weeks off of it....

>>35528067
I don't see why you wouldn't

>>35528033
I was accidentally guilty of this for a bit. about a week really.

>>35528031
thanks officer have a good rest of your day

>mfw i actually got a fucking ticket for an illegal U - turn on the highway the other day
>mfw 120 fucking burger bux

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>>35528069
.......f-friend....

>>35528069
fucking asshole

>>35528142
>>the hamplanet has a crush on you
>dear god do I know this feeling.....literally the story of my entire life. its fucking frustrating as hell.
We should try not being fat and then they'd know better

>something in my back keeps tightening up during sets of 3 or more of bench
this is getting annoying desu

>>35528075
Me too 2bh. Fucked around for couple of weeks and suddenly hit prs.

>>35528075
I fucked up my competition in my skills test by doing not two but THREE heavy deadlifts.

Next time im just gonna touch 100% and see how it feels.

posted a thread, no replys, form check pls

https://youtu.be/cqswue2D57k

>>35528149
>We should try not being fat and then they'd know better

At least norsie has always been fat. You consciously chose to become fat.

>>35528144
>phil is a weeb
ouch. That hurt my heart.

>>35527450
Just run one of Greg Nuckols' sample programs for bench.

>>35528171
I'm not a weeb lad.

>>35528142
>But i would be so fucking happy if I could hit real numbers, or better yet, if my deadlift came back magically after a couple weeks off of it....
believe in you desu, go smesh it
my progress "went to shit" with sheiko but i kept thinking "this is better long term", but now i've been absolutely smoking singles very close to my tested sheiko maxes
>>35528156
good feel isn't it? i'm not hitting pr's, just doing my current programming (rpe based), working up to like an @8 i keep asking "why isn't this heavy this is supposed to be a grinder at best)
>>35528159
didn't you make sick gains anyway?

>>35528183
you posted an anime webm.
That hurt me.

>>35528144
....w-what?

>>35528164
your chest goes up and thus your knees come forward because you're looking straight forward. set your eyes lower.

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>>35528192
>didn't you make sick gains anyway?
Sure did. But my performance on competition day could definitely have been better.

>>35528193
I didnt even know it was anime. That's how little of a weeb I am.

Deleting the .gif right now.

>>35528196
.....friend :(

>>35528217
j-just give it to me s-straight, whats wrong?

>>35528212
I am kinda keeping my head a bit high yeah, thnx I'll give it a go next squat session

>>35528192
I hit a 15kg squat pr out of nowhere and matched my skills test sumo max on conventional. Injured my hip so cant pull max effort sumo yet.

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>>35528240
;-;

>>35527220
doing more squats, I had that too at first, then i added a "dynamic" day where i just do 8x3 or 10x2 squats with 80% of 1rm, focussing on speed and form

>>35528217
Well, leaves big PR's for the next time you hop on the platform. continuing sheiko?
>>35528250
congrats, really curious to try my squat later, i kept thinking i had to have misloaded last time around but nope

>>35528259
press F to pay respects

>>35528279
Yup. Competing on what would be skills test day in april.

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>>35528149
yeah, this has ALWAYS been my problem.

I think i'm pretty good looking, and I actually wear my weight when i'm fat pretty damn well, especially in clothes.

fat chicks cream all over that shit because they think instinctively "that might be the perfect combo of just outside of my league but still attainable"

its a horrible thing to say but when you see it literally day in and day out in 100 different scenarios you sniff it out pretty fast.

god i'm sick of being fat fuck this lol

>>35528151
man, I can't keep the side muscles in my legs / glutes from cramping during benching.

I also have problems with back knots / back cramping if I arch too hard.

>>35528164
honestly doesn't look too bad man. there's a little bit of forward travel but its really not THAT bad.

>>35528166
f-f-fuck you a-anon

>>35528192
wait, so are you saying now that you're off of sheiko things are better?

Would you say sheiko is still better for long term progress?

or would you retract that statement?

>>35528217
Bodorio idk if you were here but i went on a mini rant about you.

Its not fair and thinking about you makes me very angry. (not in an unfriendly way, just frustration)

alot of people run sheiko and do well, but you don't just do well - you fucking THRIVE in sheiko it seems. Its just not fair.

All I did was crash and burn, get injured and fuck shit up while you just plunge in and get great returns.

My assumptions were:
>i think bodorio is built better for this
>I can't speak for his schedule, but you never bitch about school / life stresses like me or some people do (this could simply be life perception, or me just being a bitch, or maybe you really did have a less stressful situation)
>you are MUCH much smarter than you lets on in regards to how to control programming, as in it comes much more intuitively to you
>I also think that you handle stress MUCH more effectively. You don't panic, I do. tl;dr I'm high strung

I'm curious on your thoughts?

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>three plate

>soon

Took three weeks of gym and on Monday i worked on my benchpress Today i want to bench again but i'm still sore what do?

>>35528324
Hyped for you lad, some day you have lerned

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>>35528217
I should add that i truthfully hold no animosity towards you. Its purely self frustration and envy.

>>35528029
Should I expect to pull more or less or is it individual?

>>35528301
>>>35528164
>honestly doesn't look too bad man. there's a little bit of forward travel but its really not THAT bad.

any thoughts/suggestions regarding the wink ?

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>>35528375
>more or less

wtf? relative to what lol


I assume you mean

>if i normally pull on an eleiko / stiff comparable bar, and i was going to switich to either a WL or DL bar, which one would i pull more on

I would say the deadlift bar would give you the most hands down. i think the overall whippyness is pretty similar, but the DL bar has the added length which gets pretty rediculous under heavy loads. I also should point out that the heavier your dealdift is, the more you'll get out of a DL bar I think.

>>35525029
How do I not psych my self out when trying to break a PR? I've been doing Candito's 6 week strength program to get past my 2pl8. But when the weights started to get heavy in week 5, I got so nervous I was shaking. I was supposed to get 220x1-4. I got 2 reps, but I think I could've done better if I wasn't so nervous. When I started, my projected 1RM was 227, but never actually benched more than 210. I've been lifting for 2 and a half years, but whenever I got close to 2 pl8, I had surgery and pretty much start over. Had surgery 2 summers in a row.

>>35528301
>also think that you handle stress MUCH more effectively. You don't panic, I do. tl;dr I'm high strung
Probably the one with the most truth in it. Physically its far from easy. But I know that you can be VERY fatigued and fucked up and still recover from the peaking. This summer after a guy won nationals and got a pretty easy 800kg total, I asked him what kind of training he does in the locker room. He also went on a mini-rant about young lifters who dont know what volume is. Then he pointed out that in training he was doing HEAVY 2 rep 255kg grinders in the deadlift. I was blown away, he picked up 320kg like it was nothing in the competition. So I re-evaluated my opinion on how bad it really is to be #rekt in training. He also posted a vid with a fairly easy 330kg a week after.

I may seem to thrive in sheiko, but I think I most of all handle it pretty well mentally. Where were times, especially in large load 2(CMS/MCIS 4day) where everything hurt and I had to grind out otherwise ridiculously easy weights. Knowing that a guy who thought 255kg doubles were tough in training could pick up 330kg from the ground made it very easy not to panic.

My situation is also not very stressful, from what I've seen you write about school etc your education is more stressful than mine for sure. Stress shows itself as insomnia for me, because when I'm in bed is the only time in the day where I'm actually allowing myself to feel. It comes with "clearing my mind" and takes some real fucking meditation to get over(if I ever get over it)

>you are MUCH much smarter than you lets on in regards to how to control programming, as in it comes much more intuitively to you
I'm very "learning by doing"- oriented. Usually I cant get anything through my thick skull without trying it myself, and since I'm not super eager to try new things that makes me feel pretty dumb at times.

>>35527827
Found it. Don't really know how reliable the guy is, but he's fairly popular in Norway and has written three books on training, and runs some personal training education or whatever.
Directly translated:

Slow and paused reps:
>better feel for the technique
>better stability and control
>better positional tolerance
Hypotheses:
>better capacity in the heaviest/most difficult positions
>lower intensity = lower recovery demands and less taxing on the CNS? (Or maybe he means "less effect on the CNS", it's not entirely clear.)
>simulation of max attempts/heavy weights
Practical application
>spend more time in the position the lifter is weaker in

>>35528301
>you're off of sheiko things are better?
I think it's better for me, currently, as a lifter. Sheiko seemingly gave me a lot of gains without me realizing, but learned now I was pretty shit at handling heavy weights and I need to get used to it/get this extra practice. This may just be a mental thing where maybe I didn't do the lifts as I should have with non Sheiko weights on the bar. So I'm developing things that translate to bigger numbers. Pretty sure you don't have this problem at all so it's v. individual to me.
>Would you say sheiko is still better for long term progress?
I'd bet it still is but I just need some self-coaching first to really benefit from it. Because my progress was masked and I didn't know I could've gone into 3-4 months lifting with maxes far too low, and I don't fucking know when it's "too easy" or "too hard", I just did the programme

tl;dr i think i'll return to sheiko one day but need to mature more as a lifter first

>>35528374
I got that.

You are very tough on yourself. I've seen many self-hate rants of yours and I dont see what you see, I see someone far better than you seem to do when thinking about norsie.

There are things in my life that are objectively pathetic. If I can help it I attempt to change it, if I dont, then I dont think about it.

I'm pretty zen about things, but I wasnt zen about things 2-3years ago. You can learn to be zen desu.

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>There are things in my life that are objectively pathetic. If I can help it I attempt to change it, if I dont, then I dont think about it.

f-friend...

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>>35528484
>There are things in my life that are objectively pathetic.
I know what you're talking about and you're wrong

>>35528515
>I know what you're talking about
Not really. Maybe part of them.

>>35528475
to add to that, I'm curious how doing this much more specific RTS training will turn out
in a way it feels similar to sheiko workouts but instead of finishing with flyes and good mornings i finish with front squats and deadlifts or whatever

>>35528432
Oh my bad, I thought I had already explained.

I've pulled on a very stiff bar and a WL bar and I have a strongman show coming up with a max deadlift on a deadlift bar. The goal is to pull 500, I've done 470 on the weightlifting bar.

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>>35525029

Is running a mile in the morning considered heresy in the eyes of the /plg/ grand hoisters?

>>35527649
Because He's a weak twink who thinks he's strong and smart lol

>>35528436
pls halp

>>35527739
Poor commune tier / 10

>>35527846
Stop using my image

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>>35528607
or what?

>>35527932

will I really tear my groin if I lift with that stance without using groind support or plug ?

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How is John Cena's form lads?

https://www.youtube.com/watch?v=EE3wgTmz17c

>>35528579
Set your goal higher.

Anyone's got an explanation for what happened with my squat two days ago?

>set PR in march last year - 155kg
>continue lifting as usual, but focus on DL so squat stalls completely
>haven't lifted properly since august because of travel & judo comp preparation
>squatted exactly twice since late nov
>not even doing any effort, just 3x3x2plate
>start squatting two days ago
>feels light man
>more plates
>repeat
>eventually squat 170kg high bar

Tl;dr: 15kg squat PR after barely having lifted for 4 months. How? Deadlift is actually 5.5plate, so my squat finally seems to be catching up at last, but how the fuck is this possible? Even feels like I could've eked out lmao4plate.

>>35528436

What were the surgeries for?

>>35528690
My long term goal for the end of this year is at least 275.

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>>35528664
Heels up butt off

>>35528701
Same thing happened to me with the deadlift. I stopped doing it because I wasn't happy with my form. So the past 4 months, I only deadlifted maybe 3-4 times. Today hit a 40lbs PR just by switching up my form.

>>35528664
That's odd. How is that bar lifting itself?

>>35525029
Haven't posted here lately, but finally hit 140kgx3 sq and 100kgx3 bench on my TM ID yesterday. Been a long time coming. Still light for my weight, but feels good. Feels really good.

Shooting for 180/120/227.5 by may. Think I can do it, since i also expect to put on some bodyweight.

>>35528754
Congrats anon, those are nice milestones

>>35528746
Noice. The thing is, my form hasn't changed one bit.

https://www.instagram.com/p/BAAnY6EM6LF/
i dont get the physics of something so small moving 170kg that well

>>35528802
>https://www.instagram.com/p/BAAnY6EM6LF/
is that phil's squat rack?

>>35528816
maybe? she trains at phils gym every now and then according to phil

>>35528802
who does?

>>35528816
actually im the one using the bar behind her

>>35528829
loft

>>35528829
you didn't even stop to cheer her on?

>>35528838
who knows*

>>35528854
The bar is racked, nerd. Go back to your videogames.

>>35528871
RUDE

>>35528860
that makes a lot more sense
love dat dere intensity too, crazy girl

>>35528780
Deadlifts work the same muscles, so i'm not that surprised.

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>>35528871
:(

>>35528886
Haven't deadlifted either in that period. I've basically done jack shit for 4 months and got a 15kg squat PR out of it.

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>>35528996
>tfw can't even squat 2pl8 and you got a pr by doing nothing
I'm gonna start squatting every day though.

>>35529047
or you could just finish a month of ss

Is there enough back volume in my programming in comparison to pressing volume?

I could work out back volume, however my chin-ups are very inconsistent. On a rest day I can do 10 chin-ups no problem, but after power cleans or deadlifts I find myself struggling to do 5.

Obviously over time that 5 will increase to 10 or more very easily, but until then I am afraid my back volume may be lacking in comparison to pressing volume?

What do you think?

I'm experimenting with 3x5 pressing movements with 5x10 Assitance, or 5x5 pressing movements with 3x10 Assitance. The latter has greater volume, however I'm simp,y testing it as I do not know which is more beneficial for me.

I am really afraid of rolled forward shoulders and other postural issues as well as a weak back, so how could I alter my training to prevent this?
Economically thinking, as I do not have time or the energy to do a bunch of rear deltoid work after every session and would rather get it in through better assistance choice.

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>>35529070
Picture

>>35529047
Apologies. But hey, you should hit 2plate soon enough.

>>35529065
It's the only lift that I haven't been doing since starting 3 years ago so I want it to catch up as fast as possible. I have a 5x week frequency routine i'm starting next week for it.

>>35529104
so you'll further ingrain shit form by rushing to improve it

Day 85 blog:
Skwaat: worked up to a 5lb PR of 510 after feeling slow on the warmups. 75lbs until I hit my NYR goal... Kek.

Front squat: didn't have much in the tank, worked up to 315x1.

Hit some dips and incline DB bench for my pressing work.

Face pulls.

How did your skwaats go today boys?

Fuck getting sick is the worst

I'm on the first week of a C6W cycle and doing the easier lower session. I was planning and doing a bunch of front squats after because everything looked easy then ended up finding it hard as shit, sweating all over the place and spaced out. Bullshit teebeeh.

No idea how Phil did a meet sick or whatever a while back

>>35525597
how the fuck did you go from 95 to 130, I'm stuck at around 93-95 now and it feels like its gonna take years to get to 3pl8

>>35529140
Nah, I'm not maxing out each session. It's a program designed to improve motor patterns. Greg Nuckols helped me with it.

>>35529086
You gotta do facepulls.
Also rows, barbell, dumbell, whatever.

>>35526817
MODS
O
D
S

>>35529145
>5lb PR of 510

Grats, Bulgey. You're the squat juggernaut right now!

>How did your skwaats go today boys?
Went alright.

Front squat 355x4, then 4 singles at 315 with a 10 second pause.)

OHP, single of 225 (proud of this one).

Deadlift up to a 515 single in oly shoes.

>>35529086
Ditto on >>35529219
>rows

>>35526817
HAHAHAHA YES

>>35528077
Arent you australian though

Why do my knees and legs hurt so much after pulling sumo?

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Lads, lads, he's finally been caught!
https://docs.google.com/spreadsheets/d/1VaXAd4ETiWk6NMmNzXmTNBAHe494TLxbOig_cf5gw4A/htmlview?hl=en&sle=true

>>35529491
Yeah, banned 6 months for stimulants. He might not have even competed in that time.

He didn't get caught for gear. Maybe a stupid choice of PWO or something.

>>35525061
Add. More. Volume.

>>35529500
" stimulants "

top jej

>>35528301
>...norsefat!!FzJtFo0j4ph
01/08/16(Fri)07:47:17No.35528301

30 KB JPG

>>35528149#
yeah, this has ALWAYS been my problem.

I think i'm pretty good looking, and I actually wear my weight when i'm fat pretty damn well, especially in clothes.

fat chicks cream all over that shit because they think instinctively "that might be the perfect combo of just outside of my league but still attainable"

its a horrible thing to say but when you see it literally day in and day out in 100 different scenarios you sniff it out pretty fast.

god i'm sick of being fat fuck this lol

>>35528151#
man, I can't keep the side muscles in my legs / glutes from cramping during benching.

I also have problems with back knots / back cramping if I arch too hard.

>>35528164#
honestly doesn't look too bad man. there's a little bit of forward travel but its really not THAT bad.

>>35528166#
f-f-fuck you a-anon

>>35528192#
wait, so are you saying now that you're off of sheiko things are better?

Would you say sheiko is still better for long term progress?

Sheiko is love, Sheiko is life.

>>35529525
You're saying that he failed for steroids and was somehow able to convince them to change it to stimulants but unable to convince them to disregard it?

Right.

>>35529491
Stimulants?

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>>35529491
>usuapl
>drugfree powerlifting

https://docs.google.com/spreadsheets/d/1VaXAd4ETiWk6NMmNzXmTNBAHe494TLxbOig_cf5gw4A/edit?hl=en#gid=2

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Hey guys, I know this is bitchweight for you, but I figure you guys are the best equipped to tell me if I'm about to snap my shit up or not.

this is me deadlifting 120kg, I did it with a belt, then without a belt a few minutes afterwards. I feel like maybe I am not using my legs enough?

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>>35529047
oh man i remember that feeling when i first hit a 2 plaet squat

the day will come man, just make sure you get a lot of food and rest.

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>>35525061
>How do you bench 2pl8?

Do some or all of the following, in no particular order:

>bench more often (grease the groove)
>Increase training volume
>don't neglect good accessories (OHP, ahem).
>increase pulling strength (rows, chins, etc)
>bodybuild pecs, arms, upper back, etc.

Good luck.

>>35529558
holy shit m8, work on your form pls

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>>35529568

>mfw hit 2pl8 squat before 1pl8 bench

I got really thrown off by all the people in CBTs talking about how they were benching 3pl8 within 2 months of starting lifting, it kinda psyched me out a little.

>>35529558
First of all why the hell are you pulling sumo if you don't compete?

Second of all why are you pulling sumo if you don't even know how to do it?

>>35529581

thats what i thought. I shouldnt be lifting that much with my back, should I?

>>35529145
Monday's squat felt like shit, missgroved the first rep and burnd out. Couldnt do 3 reps at a weight i was able to do 5. I hate myself. At least i got a huge pr on my bench and curl

>>35529598
Why would you believe them lel

>>35529568
I don't have a healthy relationship with food though. I had to spend the first 2.5 years lifting in a deficit, now I need to clean bulk but am afraid of adding calories and seeing the number on the scale increase.

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https://www.youtube.com/watch?v=E1jHUxTJRZQ

been thinking alot about what i'm going to do after I purge my life of sheiko.

this is a pretty cool video.

>>35529600

I am crazy inflexible, my form is even worse with conventional.

For a long time I was squatting more than I deadlifted (I squat 2pl8), since I switched to sumo I am at least increasing the weights although, y'know, its probably not too good for my spine.

>>35529639
>when you good morning 2.5pl8

I think I have been benching wrong all this time.

I think I tuck my elbows too much and I'm keeping my pecs out of the movement. I am mostly sure because the soreness is never on the pecs, but on the delts. Contrary to when I do flies or decline.

What's the correct tuck angle and how do I check my form on this? I can't hang a camera from the ceiling.

>>35529598
id probably do that too if i wasn't invited to the gym at first by my curlbro friends.

>>35529619
that sucks man

>>35529639
It's not a problem of inflexibility, your ass is shooting up first because your legs are weak and your brain tells your back to do all the work instead. You are probably not squatting correctly either. Snap city incoming.

>>35529671
Make sure your forearms are perpendicular to the ground from the front and side. Even a slight tuck is ok. Doesn't have to be a lot.

As an Aside, I created a new tab on the /plg/ drop box spreadsheet

>programming

I've moved "A thoughtful Pursuit of Strength", "The Art & Science of lifting", "Understanding Programming concepts" by 3DMJ as well as added this video >>35529635

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>>35529689

Here's my squat PR of 2pl8 - I'm actually pretty proud of my squat form, I've spent a bit of time working on it over the last month or so. I mean, the 3rd and 5th reps arent ideal, but it was a PR.

What do you think?

When you're running up to a meet, do you work up to just your opener or to your second two weeks out? For my first meet, I did a mock meet of all three attempts for confidence. I think this time the weight is heavier and I should scale back. What are /plg/s opinions?

>>35529697
>>35529491
these links say he passed tho??

>>35529558
Please drop the weight and do a heap of volume

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54KB, 600x600px

>>35528077
AHAHAHAHAHHA THATS THE GIRL WHO YOU SAid YOUVE BEEN GOING ON DATES WITH AND MIGHT DATE IN THE FUTURE!?!?!
LEEEEEELLLLLMAAAOOOOOOOOOOOO

>>35529765

I would, but deadlifting roughly the same as I squat feels... wrong.

is that guy who wanteds me to buy his rogue straps here?

>>35527857
I bet Im nowhere as fat either.

>>35529785
Well your form is terrible and will fuck your shit up sooner or later. Heaps of lighter volume may also help you learn how to sumo properly

>>35528029
>>35528077
H I G H T E ST

B R E H S

nah just kidding she's a 5 at best

>>35529806

Alright. What do you mean by "heaps of lighter volume"? 105kg for 3x5 maybe?