/plg/- Powerlifting general

Noob here with a noob question. Whats the best rep range to build strength on exercises like squats and dead lifts? I've been on this 5x5 program lately and it's definitely working but I've heard of people doing 7 sets 3 reps with heavier weight for strength training. I want to maximize my efficiency in the gym so any advice would be appreciated.

Who here /notobsessedwithjoe/

>sean keeps a folder of trip pictures and info
>drunkenly rambles about them to himself on tiny chat
>claims to not be obsessed

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In for dreamer please come back

>Joe Mobley
>Martin Brenner
>Norman Khan

When will these cancerous cretins leave PLG?

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>>35589047
No abs team yo, lifts are
150kg highbar squat
200kg deadlift
110 bench
all of them are 5 rep max

>>35589085
>>35589085

I personally fluctuate from 1 rep to about 25 reps.

>>35589125
unfortunately probably never

Joe hasn't even posted for a while has he

Is Colombian grill just another Sean character?

>>35589139
Pops in here and there

>boardie still hasn't posted his meet

Getting nervous lads

Who do you think is more annoying and chidlish, Joffrey or panzerjager?

>>35589179
Sean

>>35589156
Breh waiting on my laptop. Might have it up today

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howtobasic: protein

1 scoop Animal vanilla
1 scoop Animal frosted cinnamon bun
~350ml water
~150ml black coffee

Add Uggs and Northface to taste.

Tomorrow:

5x5 front squats at 85% front squat max
5x10 back squats 60%
5x5 Rubish's 45 deg. back extensions

Question: how many sets and reps of isolation work do you chaps do after your compound movements, and how many isolation exercises do you do? I understand everyone's mileage may vary based on everyone's active/rest schedules for workouts.

>seen this mad
hilarious 2bh

When to use belt?

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Just failed a 445lb highbar squat attempt
Lucky I didn't bend my bar though

>>35589199

You deserve it you furry piece of shit

>>35589143
ask Sparrow

>>35589139
He's made several posts in this thread, he likes to take his trip off when being btfo by Sean
see typical joe posts here
>>35589132
>>35589103

>>35589179
Joffrey

How well does Sheiko work for peaking, I have a competition in 4 months

Why does everybody in these thread act like children?

>>35589249
pretty good, it put a 1000lbs on my total and now im world champion

>>35589250
its not everybody

its one canadian alcoholic who keeps samefagging

Why do people hate Sean, if you hate something you must feel threatened by it, and with the reaction people are giving they're very threatened

>>35589192
If I wanted humor I'd ask you about your 1 rep maxes.

>>35589262
Your post was childish.
And a lot of the trip posters act like children.

The only consistently good posters seem to be
>sabre tooth
>Avon perhaps?
>that one other trip

>>35589274
Not hate, just pity t b h

>>35589250
its not everybody

its one fat weak manlet from ohio who keeps samefagging

>>35589260
can confirm

>>35589274
Of course benchbeta, being an obeseautistic child at 5'7 is threatened of Sean

I was in instasync a while ago and Joe was talking shit about Joffrey being in the 74kgs at the same height as him, why did he do this?

>>35589184

How happy are you with your performance, and what fed did you pick?

>>35589295
benchbeta was obviously jealous that joffbitch wasnt overweight

>>35589288
nice screenshot, phaggot

>Marcel admits he doesn't like the majority of trips
>Isley admits he doesn't either

And yet they get treated like gods?

4x6 @ 125kg squats

Ded lads

>>35589295
>>35589302
You're supposed to wait a few seconds after a minute before you same fag

>>35589062

L O W B A R
O
W
B
A
R

>>35589315
lol isley talks shit about 99% of trips in the instasync, p funny t b h

>>35589315
>Marcel admits he doesn't like the majority of trips
marcel talks in the trip facebook group chat every day
he does not come to plg though

weird behaviour for someone who doesnt like the other trips, dontchathink?

>>35589318
Unfortunately we're different people my obsessed cuck :)

>>35589329
You all use the faggot fake instasync

>>35589315

Kek I know

>Isley talks shit about manlets all the time because his total is awful for his height and weight
>literally talks shit about benchbro behind his back
>acts like nothing happened in. PLG

>>35589341
No I'm talking about when he's in the real instasync
he probably used both though, or at least now he usually just uses the original one since the other one is p much ded

>>35589315
Marcel actually hangs out in the Facebook chat alot. He likes the trips and also alot of anons here. Sean posting and Sean replying is what made him leave. It's become more childish insults and responses to those insults than actual discussion, so he left.
Said most posters here that aren't trips are beginners, so he never got to have actual good discussions with anons, so now he hangs out with the Facebook guys.

>>35589354
>Sean posting and Sean replying is what made him leave. I
False, joffrey made him leave, he said so himself, it's his last post (or one of the last) he ever made I think

I've been in the instasync and Isley shit talks even his "friends", like he makes fun of topkek even though he knows him irl, and shit talks any good squatter and bencher

Hey yallI I'm a new trip
I like lifting heavy shit and putting it back do
wn again! Hheheehehehehehe lolololol

I don't power lift b/c squats are proven to fuck up your shit but I do a lot of long endurance running and like waffles XDXDXDXD

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>>35589062
Squat 325
BP - 200
Deadlift - 325

What program should I switch to after Strong lifts, his website says never but I'm sick of rows and I'd like something with more time dedicated to improving each lift. Also getting real sick of bar bell rows

>>35589362
Nah that just gave him a nice exit opportunity. He had been getting fed up with things for awhile.
It's nice still being able to ask him things though. I just feel bad for anons who can't be trusted into the Facebook chat because of sean potentially ruining another good thing.

>>35589381
lmao this

he said he reeks and its probably due to him wearing the same pair of sweatpants everyday

>>35589389
Nope, Marcel actually personally messaged me on facebook one time admitting he'd like to and I quote "smash joffreys acne encrusted face all of the pavement"

>>35589362
nope

https://desustorage.org/fit/search/username/Marcel/page/1/

>>35589381
I've said nothing to you I don't often say to tk100 in person. Things not limited to

>watching you do Powerlifting is like watching a fish try to ride a bicycle (first time we met)
>why don't you give up
>no, you're a born loser
>please consider something like rowing
>you are antigains personified

Etc

Joffrey seriously views himself as a prodigy and disdains bigger lifters like Wank with high wilks because at his weight he doesn't have to lifts as much x his bw

>>35589410
This seems legit.
Yea ignore everything I just said and continue ruining things for everyone.
I guess you enjoy trying to make everyone as miserable as you.

>>35589427
No it's true he actually said it, I was shocked myself

>>35589420

Admit you hate shorter and lower weight class lifters, remember your whole spiel about how their biomechanics carry them through?

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I'm here to arrest u all 4 cyber bullying XDD

>>35589381
who else does he shit talk?

be specific, or im gonna assume youre lying

turned my trip off for this

>>35589397
Actually he doesn't smell at all but those sweatpants need to be burned t b h
>>35589457
Kek this is practically libellous. Seen pls you don't need to embellish anything. You can tell the truth, it's just I'm not telling you anything I don't say to them.

>>35589478
A better question would be "who doesn't he shit talk"?

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Lads, is it possible that some people are able squat heavier in high bar pos?

There was this really strong dude at the gym today who said something about me having great mobility and that i should switch to high bar in order to "unlock my full potential"

>>35589495
what does he say about marcel? avon? norsefat? coolrun? phil? garagebro?

>>35589514
He was laughing at avon one time when avon said he (avon) thought he (avon) would one day be strong

True story right. I posted in PLG asking for Owen Hubbards (JR World Champion 83kg) height, and Isley responded saying something like "he's a fucking dwarf like 5'6" lmao" - the only person who met him an could give a serious answer

Now you don't need me to tell you. Owen is better than Isley as a lifter, but just the blatant lack of respect for his fellow countryman just because he's short and in a lower weight class

Isley HATES and ENVIES shorter lifters so much, he was definitely seething at BBs bench PRs

>>35589540
Lel you'd have to meet him to know how he'd react to that

>>35589540
Now that I think about it he did say one time to me that benchbro (who's on the shorter side of things at 5'7) is a "chubby loser who will never amount to anything".

>>35589478

Ones I've seen ? Tk, olyslob , garagebro, Joffrey and benchbro

>>35589425
>what is a weight class sport?

>>35589388
>Doing SL
>1:1 squat diddly ratio
just fuck my shit up senpai

Can i programm bench like this (bench only):
(percetanges are always of 1 RM)
6x5 80% + chest accesoire Monday
3x5 80% + light accesoire Wednesday
3x3 90% + some LTE or w/e Friday

Or will this kill me?

Someone has to be bench pro, cmon

>>35589540

Yeah Isley seriously is jealous of BB, as weird as it may seem

>>35589511
lol

>>35589553

Every time he's in the instasync I see him make jokes about garagebro and steroids

>>35589575
I know he calls Jooffrey a twink all the time in the instasync and I'm pretty sure he openly calls him a twink on here too

>>35589590
>>35589553
garagebro is a fool though I dont blame him

>>35589590
Lmao he also said garagebro looks very pudgy and small and social awkward in person

>Isley hates shorter and lighter people who out lift him
>heralded as the King of PLG AND THE IPFS golden boy

>>35589607
i dont believe this

you gotta learn when to shut up

Isley will probably also deny calling boardshorts a gay cunt? is that right isley?

>>35589617
its true, he probably also said it on here

>>35589511
wow that guys highbar is terrible

>>35589642
i dont believe it because it contradicts what he told me in private

i do believe he jokes about drugs etc though since garagebro is pretty damn dumb

>>35589568

I fucked up and progressed 10 pounds each time I dead-lifted, the routine only calls for 5

>>35589601

He might be stupid but saying

>everyone shorter and lighter than me is a Manlet twink
>everyone taller And heavier than me is a fatfuck lolfedder

Isn't exactly conducive to a positive environment

>>35589425
You're supposed to diddly more than you squat, ya dingus.

>>35589511

i squat high bar and more than my low bar friendo

>>35589664
you lost me completely

you gotta learn some subtlety

>>35589633
I don't think he'd call me either of these since I'm his favorite drugaroo

I'd say after all this I have lots more respect for Boardshorts since he never seems to shit talk anyone

>>35589694
Think again

https://desustorage.org/fit/thread/35175581/#q35179957

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>>35589671
Nah. Fuck that

>>35589036
Near the bottom of the article http://www.strengtheory.com/your-drug-free-muscle-and-strength-potential-part-2/

>>35589699
Hue

I don't talk shit because what would I say?

>>35589705
That doesn't count

He accidentally sputtered that inside a long reeeee

>>35589705

Wow. I didn't think he was that envious

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>>35589699
>never seems to shittalk anyone

>>35589737
GUess im wrong. Why are you guys so jealous of each other?

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>>35589715
>tfw you wanna sweden yes meme but when i fact check /pol/ is wrong every single time

>>35589746
>being jealous of a degree-less, grocery bagging clerk who has yet to squat 2xbw

I'm appalled you'd ever say that to me

There's alexfromplg who Isley hates because he beat his bench in only 2 years lifting

>>35589197
whenever you want

>>35589775
I meant everyone in this general of everyone else

>>35589647
why

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>Isley's maturity level

>>35589792
dont forget alex squat who BTFO isleys squat after 5 months of lifting lmao

and also in a few months he will be repping isleys 1rep deadlift on the squat ek==kek and isley HATES this that he unfriended alex on facebook

Isley accused Adam Hamdan (squats 290kg) of roids even though he's 18 and competes in the IPF

>>35589894
isley accused me of weighing less than I do, squatting less than I actually do and being an alcoholic, in attempt to smear my image

Worst part is I dont even know why he did it!

>>35589902

That sounds awful. Are you ok?

next week pls come i want to actually lift again

>>35589062
Advanced noobie here (you know, not intermediate yet) and I would want to know what is your personal opinion: flies or DB bench press 2-3x10 as suplemental work for bench press?
I feel like Flies get the pump in my chest but DB work my triceps too. I like doing them at the end of the workout if Bench wasn't too hard and I like keeping them light. Doing both I think would be too much. Bench is 95kg at 83-84kg bodyweight

>>35589971
>bench is 95kg at 83-84kg bw
>flyes or db bench?
how about actual bench

>>35589511
A manlet with tiny femurs andba long torso will always be stronger in a highbar position. Some people are just stronger in certain positions. If you aren't suited for lowbar that may actually be holding you back. Try highbar and see if your leverages are better suited for it.

>>35589571

Try it and see if you progress over a finite period of time. To compare, my bench programming this week:

day 1

1x3 - 80%
1x3 - 85%
1x3 - 90%

5x5 - 75% spoto press
5x10 - 60%

5x10 front dumbell raise

day 2

5x5 - 85% floor press
5x10 - 60%

5x10 bicep curl
5x10 tricep pushdown

day 3

10x2 - 80% dynamic
5x10 - 60%

5x10 tricep pulldown
5x10 front cable crossover

>>35589983
so... no accesories then?
Till I reach more or less what? 110kg 120?

>>35590040
nah just being a smartass, but youre majoring in the minors now, literally pick whatever and focus on improving your bench

>>35589301
>How happy are you with your performance
Not particularly, happy to be able to blast 282.5 off the ground at least
>and what fed did you pick?
USPA
I may go USAPL eventually when I can be a proper 120 but I'm pretty sure my gf will hate that

>>35589192
The only thing i do for legs are squats and deads, the only compound lift that i have acessories for is the benchpress, which i do close grip and inclined

>>35590066
literal gains goblin

>>35590066
>I may go USAPL eventually
reeeeeeeeeeeee

>>35590085
Kek. Got to 115 and she's like
"So uhh, when are you done... With that?"
FUCK U BISH I'LL TELL YOU WHEN I'M DONE"
except I didn't say that

>>35590088
>reeeee
Why?

>>35590040
I got to 5x120kg bench without any accessories and im still progressing. Well i do OHP as a main lift 2, but i've never needed any accessories. Sometimes i do dips / incline, but on a long scale rarely.

>>35590100
>FUCK U BISH ILL TELL YOU WHEN IM DONE
atta boy

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what is everyone doing today?

deload because meet saturday, so just gonna squat/bench 3x5 (three sets of five)@50% and deadlift 1x5 @50%, which works out to
squat 265x3x5
bench 155x3x5
deadlift 265x3x5

>>35590100
ROIDAROOS OUT

>>35590167
>deadlift 265x3x5
Meant deadlift 265x1x5 obv

>>35590167
TSA D2, everything is still piss easy
but at least i got to do pause diddys

>2500 calories left to eat
>4 hours left awake
>no milk left
SEND HELP

i unconsciously drive my elbows forward too much at the start of my squat and i think im losing upper back tightness because of it. whats a good cue or thing to remember to keep your back tight?
https://www.youtube.com/watch?v=AzqkZc7pH9Q
i literally had no idea i was doing it lel
vid related

i already tried moving my hands closer in but that just hurts my shoulders

>>35590187
Anon pls

Let's get over this together

Just benched 200kg today lads and I still can't squat 3pl8.....

>>35590259
why is your stance so close you weirdo
you're not gonna be able to get good external rotation with that stance

Week 1 - D1:
Back squat
Bench press
Back extensions
Chin-ups

Week 1 - D2:
Front squat
Press
Deadlift

Week 1 - D3:
Back squat
Bench press
Back extensions
Chin-ups

Week 2 - D1:
Squat
Press
Power clean

Week 2 - D1:
Front squat
Bench press
Back extensions
Chin-ups

Week 2 - D1:
Squat
Press
Deadlift


Can't anybody shorten this to say all the information in a 1 week period?

Like this

Squat
Bench / press alt.
Deadlift / power clean alt.

Like that, but with the first program posted.

>>35590259
Damn

Sumo looks so much cooler when its not done by a fat manlet. Thank you.

>>35590281
Keep in mind the bar is a foot longer. My feet are really close to the plates on a standard bar

>>35590300
My sumo isn't pretty tho

>>35590167
Didnt the patriots win that year :/

>>35590281
Also I was cramping so hard you wouldn't even believe it. Even just standing up there my hips started cramping up before I would get to the bar

>>35590312
Who cares when you can pull serious weights with that style

>>35590218

Fuck off topkek

>>35590300

TRIGGER WARNING: IPF, equipped

Alex's deadlift starts @ 2:00 https://www.youtube.com/watch?v=1OH-4noGLGg

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>>35590397
Bleh

Just doesn't feel like it anymore mayne

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>>35590423

>>35590428
Others are just jealous because that looks way cooler than this >>35590423

>>35590437

>this is what people think PL is

>>35590469
A shw with excellent form and mobility moving a fuckton of weight?

I don't give a fuck what people think. Why should you?

>>35590450
Thanks for saying that anon. My form could objectively be better though

>>35590437
who is that?

>>35590259
>>35590312
>>35590357
>>35590428

That was still a great attempt. Keep grinding and you'll get it sempai. I'm curious, why did you switch to mixed grip?

Been doing SL 5x5 for a while. Lately Ive been adding weight only once a week so once every 3 sessions and not everytime like when I started because I just cant. It's still under SL 5x5 rules though its just closer to failure. Im not quite yet 1/2/3/4 pl8 but still heavy enough from the broscientists to be jelous. Pretty sure Im eating right. Does this mean Im an intermediate? Should I switch program, do exactly the same Ive been doing or tweak a little things like maybe 3x5 and do bench before squat since it's behind?

>>35590586
I switched to mixed because it started feeling comfortable again and honestly my thumbs started hurting really badly warming up. The whole fucking day felt awful

600 came up fast as fuck though, so that felt good

>whole body hurts
>possible cold or not, throat is all fucked up
>hurts to breath
>hurts to talk
>still tryna lift

Tell them I died happy

>>35590596
Yes definitely. Look up texas method if you liked SL.

>>35590235
Pull the bar into your back

>>35590542
some fat powerlifter kek

>>35590730
I need a name.
Can't find him in google.

>>35590745
Try googling "some fat powerlifter"

oh wait you'll get just about every powerlifter
kek

if i have a wingspan of 190cm should i be using max grip for bench, currently benching with ring finger on the mark.

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>>35590730
>>35590772

>>35590596
Do 3x5, you don't need to switch exercise order

>>35589062
i've always done OHP with no shoulder problems but i did incline bench for the first time yesterday and now my shoulders and cracking and hurting like hell. what gives?

>>35590775
You should bench more and experiment with your grip until you don't feel the need to ask random anonymous assholes what width to use.

does anyone ever do a deadlift variation on the same day they do deadlifts?

Guys, failed squats on my PR day again. Also failed bench at 10 lbs below a weight I hit 8 weeks ago. I think I need to change how I peak into a PR. Maybe a shorter taper or something. I dunno.

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Who /malefeministpowerlifter/ here?

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>>35591024
reporting for diddly-da duty, sir! :)

>>35591024
is he really a feminist? kek

>>35590917
Warm up deadlifts

Vid from today. Really good session. DL form was more consistent. Thinking I'm losing some tension in the hole though, need to work on that.

https://youtu.be/SBDvSb-mwlw

Who here /teardowninfinitelybetterlifters/?
Gnucks, hancott, who's next?

>>35591297
>Who here /teardowninfinitelybetterlifters/?
isley

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>>35590338
they won the one that matters

>>35591297
yeah because talented people can't be retards, right?

>>35590917

I do 5x5 pause deadlifts @ 75% then 5x1 wide sumo at varying percentages after my working sets.

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HAPPY BIRTHDAY BODORIO

>>35591297
just myself senpai

>>35591320
Unlike you, a talentless retard.

>>35591297
Can you stop posting so much and focus on training so one day you can compete in a real fed and squat 2x body weight.

>>35591346
>talentless
sure
>retarded
In some areas perhaps, but I keep my mouth shut when I should keep it shut
I don't offer something (for extortionate prices, mind you) I can't give properly, like coaching
Nor do I refuse to eat my words when proven wrong, and I don't just block people on social media who call my bullshit out
You've really got a fetish for gifted people Aaron, it's something I've always noticed
Take the admiration goggles off for a minute would you, buddy?

>>35591421
You claim to keep your mouth shut and yet you willingly cut down good lifters who are lightyears ahead of you.
>fetish
Maybe. I just know there's something they have to offer that anon (You) just doesn't. Hell, even eric tomatobridge is right about a lot of shit. Would I pay for his coaching? Nah. Do I recognize he's a talented monster? Absolutely.

>>35590775
I have a 210cm wingspan and I bench with my ring fingers on the rings...

>tfw german is a meme language

who would willingly take this

>>35591560
Problem is your not a talented lifter or anyone who should be giving advice. You shouldn't even tripp.

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Do meet sluts exist?

>>35591593
Do me a favor name one talented powerlifter that you approve of

>>35591560
Really you are missing the point. The people we're talking about here misinform, lie and extort people. Being talented doesn't mean that it's right to do those things.

Lads, I have a couple of questions:
How much do you row?
How many pullups / how much weight on weighted pullups?
How much do you OHP?
I'm trying to figure out if something is horribly off the charts in my body. I noticed most people at my strength level (or even below) are much much better than me at such exercises, there must be a reason why and it should explain some oddities such as my low DL compared to my squat and my inability to grind BP

As for me:
Row= ?
Pullups= 17-18, 35-40kg overload 1rm
OHP= 100-102.5kg

SQ-BP-DL= 265-165-270 BW 93kg

>>35591626
Yeah, but they're guys.

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>>35591297
>everyone in a different fed
>everyone that openly uses drugs
>everyone that covertly uses drugs
>everyone that competes with a different amount of equipment
>everyone in a different age bracket
>everyone in a different weight class
>everyone that's a different height
>everyone with different proportions
>everyone from a different country
>everyone

Tbh, you wouldn't think a bunch of guys with a masochistic hobby would be such whiny little cunts.

>>35591649
Mark Henry.

>>35591649
jessie norris

>>35591560
>cut down good lifters who are lightyears ahead of you
You say it as if I'm spreading lies and slander about them when really all I'm doing is calling them out on their bullshit. You also imply you're only allowed to do that if you're as strong as them?
Where is your logic man

>>35591626
AHAHAHAHAHAHA
Meet girls, or the population of girls at meets and the rare ones that are there are comparable to a heavy metal concert

>>35591664
This

>>35591706
I bet my left nut that nobody loves you because you're an insufferable nerd bitch

>>35591782
Whatever
If you think it's ok for a 22 year old to charge $1000 for 'coaching' then that's fine
If you also think it's ok for somebody to lie about the results of their clients in order to gain more clients that's fine
It's not fine to call somebody an 'insufferable nerd bitch' because they don't have the same opinions on those things as you

>>35591779
Sounds gay 2bh

>>35591826
I think it's fine for ignorant people or lazy people to get taken advantage of if they don't think for themselves

But that doesn't mean you can discredit everything that somebody has to offer just because they screw up or just because you don't like one of their opinions

Be smart enough and secure enough to take the ideas that work and leave the ideas that don't but quit being such a whiny little nerd about it

Also man up

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@seen

Can I make a male grooming suggestion?

>>35591873
Yes. I'm a whiny little nerd because I don't like Greg Nuckols. My bad. I guess you like everybody right? Even that dude who raped a 10 year old girl is cool. Just ignore that part and remember that he made his friends laugh with a good joke a few weeks ago. Man up!

>>35591885
I've got this aftershave and it fucking stinks
Also which poster do you think is Sean?

>>35591659
>How much do you row?
>How many pullups / how much weight on weighted pullups?
never tested either of those for a 1RM, or any sort of aximun effort really
>How much do you OHP?
about 5 months ago I did 85kg @ 88 for a 1RM, haven't done it for anything under 6 reps since

>35589633
>35589616
>35589591
>35589590
>35589575
>35589540
>35589850
>35589894
>35589902

I found the Seen

>>35591907
>and it fucking stinks
just like obsession as it happens Tbh

>>35591894
I can hear you trembling with impotent rage

It takes a big man to make a judgement call sometimes in tough situations

Greg offers more to the community than you ever will through your whiny little nasally Trembley typing

Literally nobody likes a whiner like you

>>35591659
Do you ever train those movements?

>>35591965
I've started doing pullups and facepulls after almost every workout, I enjoy doing them and they don't seem to impact on my recovery. Also my shoulders have been feeling great, dunno if it's related

>>35591943
I'm not even slightly phased by this discussion, clearly you are though. You seem quite upset, in fact.
>Greg offers more to the community than you ever will
I see
So it's ok to commit a crime as long as you do other things that balance it out?
Sweet
Gonna go give this dude me and my bros hate a fucking ass whooping, just gonna help a couple old ladies with their groceries first. The police will understand I did more good than harm overall, right?

>>35592026
>phased
fazed*

hi fags, can someone link me thread where some elite powerlifters (dan green, zahir etc.) cycles were posted, cant find it through google

>>35592177
IIRC most of them were speculation and bullshit besides a couple - Duffin's was screencapped off a forum he posted on and a bunch of people at that meet in Australia talked about Malan's since he was straight up telling people that asked.

>>35592026
This is autism.

It is a fucking hobby.

Greg makes it better by providing free info. He also tries to make a living off it, if you pay for services that are optional.

Chill out.you're killing my buzz with your bad vibes.

>>35589419
He posted without his trip a few times before he left completely. That's when he mentioned Joff saying "all trips are attention whores" or something.

>>35592271
I dunno man
Am I not allowed to dislike somebody? I'm sure there are people you dislike for lesser reasons, who also contribute to niche things in ways that you don't
Just try to think before you go mouthing off, you know?

>>35590437
Andre "Tilt" Henry

>>35589727
Thanks bud.

>>35591649
So you consider yourself a talent lifter? Hows that 2 times body weight squat coming?

>>35592267
>since he was straight up telling people that asked.

Lel, freaking Malanichev.

why so slow tonight?

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>>35592632
everyone is celebrating phil's birthday

>>35592705
i-is there hugs?

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>>35592713
of course

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>>35592723

Day 90 blog: I'm a dumbass edition
>switch to new gym, because fuck campus
>racks all taken
>work in with fucking enormous black dude named tyrell
>hit 495 easy as fuck, easiest its ever been
>PR today for sure
>tyrell goes full giganigga mode and does 545x3
>talk about bar speed and current 1rm with him, he thinks I'm good for 545
>let's fucking go
>drop that shit deep
>explode up
>midway and I'm entirely out of steam, come to complete stop
>stick for what feels like forever
>fail

Best feeling squat day in forever and I blew it. Oh well. Massive confidence boost that I was even close to hitting that. Feel free to call me a dumbass for attempting a 30lb PR, I deserve it.

Did some pulldowns and incline DB bench for volume
3x10 swings with the 100lb KB.

>>35592772
you should have used steroids, it's not like it would be any less impressive.

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>>35592705
It's budas birthday too. Smiling fat fuck day, I guess.

What are some good accessories for after doing squats? I normally just do bodyweight lunged, or hold two 25 lb weights, then do leg curl/leg extension. Anyone got any tips for accessories that can greatly improve squats?

Also, high reps for accessories or low?

>>35592772
Should cure your "eeek, 5 plates!" phobia.

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I'm not actually into powerlifting yet since my lifts are absolute garbage, but I know you fatasses know a thing or two about diddylifting.

My problem is that when I put the bar down, and subsequently when I go to pick it up again for the next rep, it lands at an angle to my body instead of being perpendicular. Could this be because of a muscle inbalance or could it be because my grip is not spaced out the same distance with both hands?

I use mixed grip so it is pretty difficult to tell if my hands are evenly spaced on the barbell.

This is an issue for me as when I have to lift the bar for the next rep, I have to put in more work to straighten the bar to be perpendicular to my body and so I put much more tension on my body/back than I would normally need to, resulting in me lifting less weight and for less reps than I should be.

What other issues could lead to this? Here's a mspaint pic to help show what my problem is.

>>35592772
Sick. Keep up the diary man, seems like the gains strain is full steam ahead on your squat. Makes me excited to try something like that when I'm not weakest novice of all time.

>>35592907
top pic is how I start the movement for the first rep, and the bottom is what happens when I touch the ground on every subsequent rep making me straighten it up mid hoist on every rep thereafter

>>35592932
>making me straighten it up mid hoist
why is adjusting it before you start pulling again a problem
i wouldnt worry about it Tbh, never noticed it happening myself

>>35592907
Film yourself. If you're not lifting unevenly on the way up you don't have an imbalance. If the bar lands unevenly on the ground it could have to do with how you let the bar down or your gym floor is just slightly uneven.

Also from what I understood you do touch and go deadlifts? Don't do that, take a second to reset everything and make sure you start the pull in a better position.

>>35592907
Are you using those bullshit flat-sided plates? They'll jump away from you when you put them down.

>>35592878
For fucking sure haha. I'm probably gonna laugh at myself the next time I think 5pl8 is scary now.

>>35592916
It's crazy. I'm honestly floored it hasn't stopped or slowed down yet. IMO just get through the linear beginner shit and give it a try if it sounds fun.

>>35592907
are you doing touch and go?
are you using mixed grip?
are you using circular plates or the shitty flat ones?

>>35593067
>I'm honestly floored it hasn't stopped or slowed down yet
what did you start with?
did you work up to everyday?
i burnt the fuck out after mon-fri for a month
good gains before i broke tho lol

>>35593019
Yea I've been kinda bouncing them I suppose, its so much fucking harder to lift the bar up again when I touch the ground and chill for a second. I'll take your advice and film myself next time if I still have the issue and try to take a second before every new rep instead of just bouncing it like I have been doing.

Thanks familia

>>35593046
No I don't think so.

>>35593012
It just feels weird on my body since I'm puuling it up when it is at an angle. It is barely touching my left knee and it is slammed up against my right knee because of the angle it is at, and I have to adjust for that. i think if I just do as the anon above said to do and take a second before each rep I could fix my issue tho.

>>35593121
>I just do as the anon above said to do and take a second before each rep
yeah i didnt take into account the touch and go,
i thought you were taking a sec between reps and just not adjusting it again before pulling

definitely just do that

>>35593078
>Yes
>Yes
>Not completely sure, I'll check tommorow. I'm assuming they are good plates since the gym is an RWJ gym and they are somewhat upscale. Again, just an assumption, I got no clue

>>35593157
You don't know if the plates you use are round or octagon? wtf?

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>>35593157
>>35593157
>I got no clue
surely you know if the plates look like this

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>>35593157
if you are using mixed grip, I wouldn't be surprised if you are setting it down unevenly. I do mixed with my right hand over and left hand under, and my right knee always is getting torn up because the bar comes closer to me on that side. wouldn't be surprised if that's the case for you. you could try recording yourself from whichever side goes down more forward to see

stop doing touch and go deadlifts you dip

if they're circular, you shouldn't have much of a problem at all readjusting after setting the bar down in between reps, especially if you are using babyweight like you said

>>35593098
I squatted 415 for a 1rm in August, and did 4x per week for about 2 months. Then I switched to 7x per week 90 days ago. I hit 515 like 2-3 days ago.

The past week or so I've hit 475 as a minimum. As long as I can keep my minimum climbing my max seems to follow suit. I'm working on 5pl8 every day right now.

No burn out, only bad days. There tend to be fewer bad days, and they aren't as bad, when I keep failing to a minimum.

>>35593207
Is that your gf?

>>35593067
Did you have to work up to 5x frequency? The plan was to stay on 3x a week once 3x5 stops working and slowly add a 4th and 5th day over time. Did/Do you do any particular mobility or prehab routine to deal with the higher frequency? It's seems to me like daily squatting provided recovery and form were on point would lessen the need for lots of warmup and dialling in over time because the movement would be so familiar and greased, so to speak.

>>35593213
happy birthday homo

>>35593181
Ohh they are round. I didnt understand what you meant by circle vs flat.

If you said octagon beforehand it would have made much more sense.

yea they are round, not flat.

>>35593254
I'm not the same guy who asked you that.

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>>35593207
Yup that is exactly my problem. I am right hand over and left hand under, and the bar always is trying to push my right knee in and my left knee is barely touching the bar.

No more touch and go it is.

Thanks for all the help /plg/

>>35593211
>I squatted 415 for a 1rm in August
holy fuck, i squat more than than that but the weights your hitting now arent even on my radar lol, thats fairly fast progress, how new are you?

>inb4 ive only been lifting a year
;_;

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>>35593181
>tfw not powerlifter
>tfw like squats
>tfw 3 plate
>tfw film myself
>tfw not hitting paralell.

>>35593277
stop comparing yourself to other people, you're not the best and never will be. just try to be as good as YOU can be
I learned this lesson when I was happy about squatting 405lbs in 2 years of training, then I found out our Bryce squatted over 250kg in less time at a lighter bodyweight
just focus on yourself

>>35593309
Didn't mean to reply ;_;

>>35593328
It's ok, I can feel with you bro. Had the same problem awhile ago. I dropped the weight and worked on my form for a few weeks building back up.

>>35593317
oh i dont really compare in a negative way, it is interesting tho
i know there is always someone better and am happy as long as im injury free enough to progress

>405lbs in 2 years of training
>tfw took me a good bit longer than that
your also better than me kek

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single prong inzer just came in

>>35593217
I don't do shit for mobility. Just some front squats and KB swings for extra volume.

As for building up I was already doing two heavy squat days with volume. Here's what I did.

2x with volume -> 4x max only -> 4x max + backoffs -> 7x variations, max only -> 7x competition style, max only -> 7x max + back offs

Take as long at each one as it takes to feel normal.

>>35593277
I had fucked around with strongman for a year or two before. I had a 345 front squat, and had pulled 500x2, ran a 600lb yoke, and loaded a 325lb atlas stone. I definitely had more squat gains that I hadn't translated into a max.

>>35593585
Thanks man. Hope the prs keep rolling in.

>>35590841
You didn't stay externally rotated

>>35593470
Literally no one cares. Fuck off.

>>35593649
wew

>>35593470
>single prong inzer just came in
Awesome! Good luck breaking it in.

What are you going to do with your leftover allowance?

Should I be wearing weightlifting shoes or shoes with arch support for squatting If I have flat feet?

>>35593682
>wearing weightlifting shoes or shoes with arch support for squatting If I have flat feet?

That's a tough one. Most would advise against squatting in orthotics. You could end up really hurting the soft tissue of the foot.

That being said, if you have had a lot of issues with "knock knees" or knee tracking in general (or hip issues, for that matter), then you'll want to speak to an ortho/physio.

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>>35593674
Absolutely #rekt

>>35593702
I'm just going to ask my chiropractor about squatting with orthotics. I've read some people do it, even with heavy weight.

>>35593798
>I'm just going to ask my chiropractor
Please do so!

Depending on the materials (foam, resin, etc) and how they fit in your shoes, your results may vary.

Good luck!

>>35593585
>I don't do shit for mobility.

That's a nice perk of squatting every day, it seems easy to stay limber :)

>>35589388
How about starting to squat to paralell first?

;_;
https://www.youtube.com/watch?v=tCL9FiAuezk

>>35589062
is that taken in UT?

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bedtime meal specifies
>38 g casein protein
>19 g fats
>93 g healthy carbs

jesus fuck, i'm pretty sure hitting JUST the protein and the fats (serving of peanut butter ayylmao) is going to put me 100 kcals over

this is surprisingly difficult lel

>>35594071
>healthy carbs
inb4 norsie goes full activated almonds mode

>>35594071
Did you at least weigh that shit out? Most people eat a lot more pb than they think. Shit is way too calorically dense not to weigh out.

>>35594071
>being this fucking autistic about diet
you know doing this will make LITERALLY 0 NOTICEABLE DIFFERENCE TO YOUR BODY COMPOSITION compared to just counting your protein and calories, right? Why over complicate something SO FUCKING SIMPLE for NO EXTRA BENEFIT? Not to mention it's a pretty important goal of yours to lose fat right now considering how much you whine about it
I have no hope for you norsefat, NO HOPE

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what's a day in the life of you all plg'ers look like as far as training and nutrition

me
hit some squats and bench this morning
ate:
3x protein bar
bag of fritos
2x double burgers
8 scoops of BCAA drink
+vitamins

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>>35594158
>chorizo and cheese omelette with hashbrowns and white toast (coffee to drink)
>50% sets of 5 S/B/D (deload)
>2x McDoubles, 1x McChicken, medium fry, medium chocolate chip frappe
>spaghetti with meat sauce and garlic gread (water to drink)

>>35593798
I've been squatting in superfeet for many years now. 250kg squat max. Technically they're not allowed in competition but no one ever notices

>>35594222
Do you have flat feet?

>>35594234
Yes, a bit

>>35594222
>superfeet
Those are great OTC arch supports. They put Dr. Scholls to shame. Dat navicular support :)

I've got the "wide feet" greens. I don't like to squat in them, but for everything else, they're golden (daily use).

I used them as a fit/gait option when I used to work in a running store.

I'm surprised they hold up under that weight! I'd bet they have some white stress cracks in the arch, but they are pretty durable.

>>35594245
Which ones did you get? I see a lot of categories on the site.

>>35594023
Yes

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>>35594099
right... I don't doubt that things like special supplements and macronutrient timing make a difference for high level athletes and body builders.

Personally i'm sure it doesn't make a shit lick of difference for some one as fat as me.

>>35594120
>people actually think I don't know how to cut weight

dude. I'm seriously the master of tracking calories. 190 kcals of peanut butter weights 32 grams.

>>35594121
>no hope

ayyy that makes 2 of us m80

its really not that autistic btw. its pretty straightforward actually, and WAYYYY less labor intensive than things I have done in the past.

>>35594158
>"practicing" "cleans"
>some ohp
>some front squat pause singles up to 315 lbs
>rows rows rows rows rows rows rows
>pullups
>shrugs
>~ 10 minutes of on/off "sprinting" on a treadmill


>2 peices whole grain toast, with one serving of peanut butter on each (CHUNKY ALL THE WAY)
>Coffee w/ 50-75 kcals creamer & zero calorie sweetener (haven't gotten accustomed to drinking black yet, but it'll happen
>mid morning snack: 1 serving plain greek yogurt, 25 grams of honey & 70 kcals of frozen rasberries
>120 grams gatorade premix carbohydrates (WTF WHY SO MANy)
>2 scoops chocolate protein powder (currently muscle milk bc nothing else) - might start swapping some of that gatorade sugar with chocolate syrup added to the protein shake kek
> 1x orange bell pepper stuffed with rice, 90% lean beef tomatoes w/ taco seasoning w/ little bit of sharp cheddar cheese (305 kcals)
>2x venison jerky stick (240 kcals / 32 grams protein)
>steamed okra & red potatoes w/ horseradish sauce
>6 oz sirloin steak w/ greek feta sauce (fucking GOAT)
later tonight:
>190 kcals of casein protein & 1 serving of peanut butter, probably going to skimp on the carbs? idk.

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>>35594398
>>35594398
>and WAYYYY less labor intensive than things I have done in the past.


i fucked up, thats not at all true. not what i meant to say.


i MEANT to say its way less calculation / thinking intensive.

Its actually significantly more labor intensive but thats because I'm doing 6 meals a day ( ._.)

>i get my cardio by jumping from meme to meme

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>>35594439
wow that has got to be the laziest ass pic I've ever seen on /fit/
at least most of them have the girl flexing or posing or something
that one's literally just like a screenshot from a video where she is standing there lel

>>35594439
>6 meals a day
>Not intermittent fasting to eat giant fucking meals

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>>35594475
I mean, on the theoretical basis eating less meals works against you...

Weather the effect is actuall big or not i couldn't say.

But i used to be the same way, i fucking love eating fuckhuge meals.

>>35594469
kek, ik. i'm just drawing randoms out of my fit grill fap folder

>>35594497
I actually stopped doing intermittent fasting because I couldn't stop eating once I got started. I would eat 3300 calories within a couple hours. I think I was using it a an excuse to binge.

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>>35594497
>>35594497
I like your taste in fit girls tBh

>bench 2pl8(100kg)
>deadlift 4pl8(180kg)
>squat 110kg

JUST

what is wrong with my squat

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>>35594539
>bench 106kg
>deadlift 165kg
>squat 95kg

>>35594531
Insta

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>>35594531
seconded

>>35594558
>Insta

I cringe at this desperation literally every time.

Yuck.

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>>35594513
yeah. in my experience it can cause problems with an unhealthy relationship with food. I've done the same thing, and then it causes you to binge eat shit you SHOULDN'T eat too, which was the real problem for me in the past.

If anything, using RP is just going to force me into a very consistent pattern of eating.

>>35594531
don't say that too quickly m9 I have shit taste in women according to benchbro

>>35594558
this x1000

>>35594572
>desperation

wut

>>35593674
I was thinking about renting your wife for the evening but not too sure

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>>35594558
I don't know her instagram

>>35594566
>tattoos

>>35594582
>don't say that too quickly m9 I have shit taste in women according to benchbro
nah

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>>35594605
m9.....

Bench ~145lb
Deadlift ~ 290lb
Backsquat - 260lb
Clean ~125lb

I'm 5'-81/2"
Also 165lbs

I'm trying to redo my max bench and deadlift soon. I need a more official clean as well.

>>35594554
Bench - 240x2
Squat - 270x3x5
Deadlift - 310x5
Tfw squat and dead are shit compared to my bench

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>>35594643
>deadlift 290
>backsquat 260

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>>35594629

>>35594643
Lower faggot

>>35594656
I squat sucks because I started squatting 2 months ago. And I've never been consistent with deadlifts because I wasn't comfortable with my form and thought i'd snap my shit up. I wish I would've started squatting a lot earlier. Been lifting for a year and a half.

>>35594670
It was a kickass squat. It was an absolute max. I havent retried my max deadlift in 3ish months

>>35594695
That's the easiest lift to build though, you got lucky. My squat keeps feeling like I'm going to fail any set now and I didn't even get back to my PR (took a deload due to failing 275x3x5)

>>35594698
>making excuses
LOWER FAGGOT

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>>35594681
hnnnnngggggg

>>35594741
Don't understand how bench said you have a shit taste in women lad, the girls you're posting are pretty damn hot

>>35594763
>>35594741
Benchie*

>>35594763
because i posted this chick

https://www.instagram.com/p/BAZx3A4Q8Hf/?taken-by=missmiafit

>>35589062
Lifting at uni gym tonight lads. Gonna get cancer from watching all these high squats.

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>>35594741
agree with >>35594763

>>35594780
that is probably a pretty less than ideal angle.

>>35594780
her face does hurt my eyes tho

>>35594780
man benchie has shit taste if he doesn't think that is hot

>>35594734
Lower? Like make it smaller?

>>35594780
Her face isn't even that bad, its like a 6 or a 7, and her body is pretty damn good

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>>35594797
reminds me of this one

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>>35594832

>>35594813
He means squat deeper. As in he thinks you're stopping above depth

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>>35594851
oh I lost that pic when my hard drive crashed. Thanks lad

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>>35594800
yeah, i agree. her ass is juuuuuust right to surpass it for me tho

>>35594803
thats the joke. he likes 12 year olds :D

>>35594820
yeah, my thoguhts exatly.

>>35594797

Tfw no 2/3/4/5 ;_;