/plg/- Powerlifting general

First for big black cocks

plg is for fatties lol

nth for Lynch Sean already

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>>35634424
>with no dick

>>35634512
shes pretty cute tho

>>35634424
If the presidential candidates were forced to do a PL meet, which one do you think would have the highest total, and why?

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>mfw I didn't lift today and I'm going to do Defranco's meme mobility routine
I feel like such a lazy sack of shit, but taking rest days has been somewhat more productive than just pressing on regardless every day. I'll probably switch back to lmaonorest when the bench volume drops.

anyone here like to powerlift?

>>35634730
Nope.

>>35634568
trump is 6'5, unless carson lifts or something he got it

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>tfw comp season starts again in 2 months
Who else hype here?

>>35634568
Trump.

>>35634795
Nobody. Go away.

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>>35634800
Well alrighty then.

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>>35634537
>letting girls wield the power of the vagina over you

>>35634819
and your solution was to a date an easy mexican?

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>>35634819
You say this as a tall handsome fucker that could go through 300 women in as many days.

Check your privilege (being unironic here)

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>>35634819
thats not funny aaron

i've been doing it for the last 7 months and its been eating me from the inside out

but i can't change

>>35634588
I FOUND THE SOLUTION TO THE HANGOVER PROBLEM

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>>35634842
>300

tfw only at 85 myself

>>35634849
I am legit confused how such a big, strong and intelligent man such as you could let yourself be so timid and in such a conundrum

t b h

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>>35634858
>tfw at 1 and turning 22 in a few months

dont give a fuck, im turning it around by lifting and already lost most of my social retardation. going to make up for lost time and slam hoes this summer lads

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The grand champion of front squats is doing silly things again.
https://www.instagram.com/p/BAimWdNMNfG/?taken-by=derekkendallpowerlifter

>>35634424
Isn't this the qt grill from that screencap that gets posted in FPH threads occasionally? The one who sabotages her friends to make them fat and lured them into the woods for spooky stuff?

>>35634858
>>35634889

>tfw at 9@23 years old

Been dating my gf for over 2 years though

>>35634819
you date a shitskin m8

>>35634829
>easy
(You)

>>35634842
Hey now lad that's not exactly true

>>35634849
Dude Aaron you gotta quit being such a bummer it's really drying my vagina out

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>>35634879
If you're fat and still bretty big & strong like me, then you basically get access to 3 types of women:


1)
>whales & chubsters that think "oh man he's got a generally attractive shape but he's low enough on the totem pole i might be able to snag him"


2)
>legitimately huge girls, like 6' + in the 175 - 220 lbs range, which are basically a rarity as is, let alone an athletic hot one that actually is willing to sacrifice some body fat for being smaller than her boyfriend (literal unicorn - its a miracle i even came across HTAMILF, its just complete garbage now because she's a decade older has a career and kids sooooo yeah.....)

3)
>females into powerlifting, which is another non-existent breed, on top of which you need the same prerequisits as #2, so more unicorns


on top of all this, I've gone from "I'll literally take anything I can get, please some one just love me" to ULTRA fucking picky, like orders of magnitude outside of my league lel.

RIP my dick

>>35634923
i saw that shit earlier, fucking nuts. makes me really want to hit a 500 front squat this year.....

>>35634975
>implying i'm ever going to find a job in California like i want any ways

>>35635009
wait so do you or do you not have a gf

>>35634424
Question PLG
I have been pulling conventional for a long time, just recently switched to sumo. My question pertains to conventional though.

I have always read and watched videos that are always suggesting vertical shins. I followed Mark Rippetoes instruction on deadlift setup for a very long time which basically is the same sentiment as vertical shins, or at least a very minuscule forward shin angle.

Pulling based on this instruction caused all my deadlifts to practically be stiff legged. My torso would be parallel to the floor and my hips about as high as a stiff leg deadlift would be. My back would round to a minor degree getting worse as I entered the 90% range. I struggled to keep the bar close to my body and it would bounce of my shins or come to a dead stop above the knees. Recently I have been pulling about 70% (315lbs) with a wider conventional stance and with much more forward shin angle. My hips are considerably lower and my back is much straighter during these pulls. My hips do not shoot up, the bar stays against my shins and my lockout is very fast at the expense of somewhat slower floor speed. I guess what I'm asking is if this is in any way wrong? Is it possible that a forward shin angle is more natural for my leverages than the typical vertical shin pull? It simply feels better throughout the range of motion, although I haven't attempted to go heavy with this technique yet. Any thoughts?

as a Canadian how can i get a "make america great again" hat?

>>35634975
How can I become a chad with lots of friends like you?

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>>35635108
That's how Brian Shaw pulls, and I dare say it works for him.

>>35635009
>i saw that shit earlier, fucking nuts. makes me really want to hit a 500 front squat this year.....
Do it.

And Kendall's a goddamned leviathan. IIRC he's got a mid-6 bench and prior to his injury his wrapped squat was in Malan-land.

>>35635170
Well by a wider stance I just mean about shoulder width, instead of very narrow which I usually pull. Still considerably narrower than Shaw would pull, I am only 5'9 so cannot justify pulling that wide conventional lol

>>35635102
>do you or do you not

the answer to that is really yes

>>35635108
i meean, yes and no. I would love to see videos of both styles of deadlift from you.

in my experience, having your deadlifts turn into straight leg deadlifts is people just not having the spot their hips and shoulders are supposed to be in "click".

I've described it a bunch of times, about having someone hold your feet down while you hold onto the bar and sink back to try and put the tension on the hammies to learn where the position is supposed to be. I wouldn't suggest fucking around without without a video though


as for shins forward, most likely the reason it comes off the ground harder is because you're holding the bar back into your shins with your lets which helps keep your back engaged (the lumbar sometimes follows the T spine, both in collapse and in straightness), and you're just lifting it off the ground with your back and quads to a lesser extent, OR your hips are shooting up or up and back just enough to put them into the right position.

Either way, a formcheck video would help a ton.

>>35635170
yeah dude, he's really under-rated in that group of lifters.

>do it
right, let me just saddle up and hit that after I only hit a 405 the other day lol

>>35635200
I will try to get a video, I usually train alone so sometimes recording is hard and I can't be bothered wrecking my rhythm to set up a camera, but I might have some videos of some heavier (for me) conventional pulls, just need to figure out how to make them into a WEBm.

The issue for me though is not that my hips would shoot up, it was that my starting position was already with my hips high. They don't move much from starting position if at all. I feel lots of hamstring tension frequently but at the same time it just feels wrong, as I have no feeling of quad drive and my back instantly rounds.

I will try to get a video so you can see how I regularly pull, give me a few minutes to figure this out

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>>35635181
Just hit a growth spurt so you get a foot taller and gain a couple hundred pounds, what's the big deal?

>>35635200
This pic of him next to Lilliebridge cracks me up.

>right, let me just saddle up and hit that after I only hit a 405 the other day lol
Something something I believe in you.

>>35635230
For sure man.

one really easy option:

>windows movie maker to edit / cut the video
>firefogg extension for firefox to turn them into webm's

alternatively you could just upload a youtube video.

>>35635159
Be the friend you would want to be around

Tell the truth in order to get honest responses

>>35635278
whats your gf gonna do when trump gets elected?

What is BOARDSHORTS gf gonna do when TRUMP gets ELECTED?

Aaron whats your GF
a
r
o
n

What on God's green earth is your MEXICAN girlfriend going to do when

DONALD TRUMP

gets

ELECTED

?????????????????????????????????????????????????????????????????????

>>35635278
Thanks lad just tired of hanging around insecure and shitty friends overall

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Lads is this bad? tBh this looks fine to me for not monitoring my food intake and eating whatever I want, right?

>>35635278
Thanks lad just tired of hanging around my small group of shitty friends

>>35635378
I usually shoot for more protein than that but how much do you weigh?

>>35635389
~167lbs in the morning.

>>35635262
Sorry, still trying to get this WebM thing working. I got a WebM file ready to go but the size is too large, how can I compress it more? Not too good with this stuff

>>35635393
this twink my sides

>>35635378
Yes, you're going to become a super heavyweight with the strength of a 97lb woman.

Aaron.. Aaron.. Aaron.. say bye bye to little senorita ;)) cause Trump is gonna take that dark skinned maiden and plop her back where she grew up in.. "mehico"

>>35635400
>weighs literally 3kg more than me
>calls me a twink
keep working on gaining your 7lbs, seen. good luck.
>>35635409
RIP
i literally know nothing about macros. i assume it should be like 40/30/30 or something though.

>>35635421
Im a 83kg behemoth you silly TWINK

I sure hope you arent taking math in your grade school because 76kgs+3kgs =/= 83kgs

>>35635393
well I generally try to get 1g of protein per lb of lean muscle mass. Its a leftover from when I was bodybuilding, and its a bit higher than some recommend, but I'd rather have a bit more than I need than a bit too little

>>35635438
you aren't 83kg though. you're like 78.
>behemoth
if you're a behemoth at 83kg then you're literally 5'4 brett gibbs tier manlet.
>>35635440
i just can't stand drinking protein shakes anymore and i never notice a positive or negative difference anyway so i stopped bothering. But yeah i get where you're coming from.

>>35635463
>you're like 78.

what is this even based on, your own inferiority complex? face it I'm like a fucking giant to you, with tons more muscle mass (83kgs), towering over you with heights reaching 5'9

>>35635471
>2 inches taller than me
>2 kg heavier than me
holy shit lmao you're literally twinkier than i am. fucking lol.

>>35635496
wow you're extremely bad at math if you think

5'5 + 2 inches = 5'9

and

70kgs + 2kgs = 83kgs


Can't tell by looking at your face if you graduated elementary school, but if you haven't, its no surprise really, with you being unable to do this simple addition

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>>35635421
thats really not that bad.

i mean, def room for improvement, but protien is obv more importanmt than the other two. 0.8 grams per lb is kinda the cut off for sustained athletic performace and for general dieting. youre pretty lean so if youre losing weight probs hug closer to .9 - 1

youre also at .73. which for not watching any thing is pretty good.

the carbs could be interpreted in two ways:

if you had a really high volume, crazy workout day, that spread probably makes sense.

If you had a very light or off day, you've got a shitfuck load of carbs compared to "ideal" if you can call anything ideal.

a general guideline for carbs for a light or off day is

(0.5)*(Body weight in pounds)

a good guideline for normal or high volume sessions is:

(2)*(bodyweight in lbs)

Of those carbs for heavy volume days, do about 75% complex carbs spread evenly throughout meal of the day, and pair 25% of those carbs as simple carbs timed before / during / after your workout

>>35635463
if the protein shakes are tiresome, use some of those available simple carbs alotted to your training sessions to mix with the protein and use sugar, or chocolate syrup or something.

>>35635431
Untrue. Doland trumpet will sell tons of books to the same simpletons that want him to be prime minister

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what the fuck am i reading

>>35635517
screencapped for future reference. I'm not losing or trying to lose weight i just wanted to monitor it. Today was a high volume day but i assume that my carbs look like this pretty much every day. If i'm only a little low on protein (10grams or so), and i'm only supposed to have 80grams or so of carbs, does that mean i'm supposed to be eating a shitfuck load of fats? That seems strange to me. the .5*bodyweight in lbs thing.
thanks for the advice i'll keep monitoring it and try to make some changes.

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>>35635571
yes, but on an offday you're also going to expend less total energy.

If you use something like the harris benedict method with an activity factor, you'll see on off days your total calorie requirements are much less.

So yeah, you only would need a ittle more protein and 80 grams of carbs total so the remainder is fat, but you also need way less total calories

In addition, fat happens to be the 9 kcals / gram one and its almost always really energy dense shit you're eating it with, AND it happens to be way cheaper than carbs or protein, especially if you're "eating clean"

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this twink dare insults me

>>35635463
yeah they kinda suck. Better than chicken breast all day though.

Why is the second lower day on C6W week 3 so quick and easy lads?

hello /plg/

I haven't lifted in 3 months, best friend is dying from cancer. Been so busy between work and care-taking that I have zero free time. I can actually see and feel my body atrophying.

I need to workout but I'm running dry on sleep, how can I work in a bare minimum routine to my schedule?

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>>35635262
Sorry about the delay.. Finally figured out how to make my WebM under 3mbs. So here it is. In this video I'm pulling 420lbs x 4 at I think around 170lbs bodyweight, went for a 5th rep and sort of got it but it was disgusting so just gonna leave that out..

But this is what I am talking about. My form leaves a lot to be desired, when trying to force my shins to be vertical I end up in this mess of a position. When I allow a forward shin angle, it looks considerably better, unfortunately I have no video of a forward shin angle.

Now I realize this is pretty awful form, and after seeing this video (first time seeing myself deadlift heavy) I dropped the weight and switched to sumo for the time being. My heart is still with conventional pulls so I would like to sort out my shortcomings instead of taking the easy way out. I pull with better form sumo but still far from perfect. Any tips based on this video? I'm sure there's a lot to be fixed but this video illustrates for me what happens when I try to force vertical shins and higher hips.

¿Por qué hay tantos pelotudos hablando en castellano? Vuelvan a tadinga y dejen a mi /fit/ en paz

>>35635719
imo it looks like you aren't hinging at your hips at all, just your lower back, from start to finish. Being able to bend at your hips is a movement you have to learn, so i would start with stretching hamstrings and incorporate RDLs into your program (maybe instead of actual deadlifts for a few weeks), until you are able to hinge at the hips.

>>35635723
dale papu, postea a la ranita papu, dale

>>35635740
I do RDLs frequently, although they resemble what my deadlift looks like with a more forward shin angle. My issue is that I cannot physically lower my hips any further than this unless I increase the angle of my shins. Do you think that it is mobility related? I don't seem to have mobility issues in other areas but I feel my mobility could be inadequate when conventional deadlifting, at least when my hips are higher

SE ESTÁN RECALENTANDO SEÑORES

>>35635719
why is he wearing a hat inside

>>35635723
¡Ay que pasivo!.

>>35635797
Just enjoy it, keeps sweat out of my eyes and headphones, I sweat a lot with or without the hat

Lads how the fuck do I front squat

Yesterday I tried doing light front squats to get the feel for them since I never do them, all that happened was I almost choked myself out, and my back kept collapsing no matter how hard I tried.

>>35634749
>6'5
Nah, trump is 188 cm, which should be 6'2, no?

>>35635723
tomate el palo gato

>>35635842
drink the stick cat

>>35635766
either mobility or just movement related. if you don't have the hip proprioception to hip hinge you need to learn it. if you're incapable of getting into the position because of a lack of mobility you need to get more mobile. when bending over try to push your hips back so you feel the stretch on your hamstrings instead of bending at the back -- i know, its easier said than done.

where did all these beaners come from

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>>35635766
>My issue is that I cannot physically lower my hips any further than this unless I increase the angle of my shins.
jackpot

nope, your issue is DEFINITELY that you don't know how to get your hips in the right spot. There very well may be some issues with your hamstring mobility as well. Deadlift doesn't require much mobility, but there is a bare minimum.

So first things first:

stop deadlifting for a while and do this stretch ( pic related) on days where your hamstrings aren't banged up at all. put your leg up against a power rack or something. the important parts are:
>one leg straight at 90 degrees in the air
>one leg straight, and flat on the ground (NO KNEE BENDING in either leg)
>while in the position, attempt to shift into Anterior pelvic tilt (stick your but out, google anterior pelvic tilt if you need to)

Her'es how you're going to train your starting position:

put 1 pl8 on the bar, find a friend. get into your normal deadlift position and have your friend hold your feet down from the front. with your hands on the barbell, start with your hips low and back, and rais them until your hamstrings start to engage. when your hammies are engaged, focus on anterior pelvic tilt. at this point, the barbell should almost certainly be off the ground, or close to it. hold that position for 5 long second, then let loss and do it a couple of more times.

****warning, you will almost certainly fall over backwards once doing this

There is an alternative, box deadlifts (not deadlifting from boxes) like these - i used the rogue safeties to push my calves against

https://www.instagram.com/p/-PUkEBzH3S/?taken-by=norsefat

but dont do all the pauses, just get it off the ground, hold it, then reset

the cue you'll use with these is to position your feet so when you push your calves back against (whatever) your shins are close to vertical. if you load this on your back you'll know its wrong because you wont feel it in the glutes and hammies

>>35635861
Strange thing for me is that I do feel tension in my hamstrings, and generally they are sore after I pull. My current theory is that my hamstrings are weak compared to my quads, and as a result I can't use them effectively in a conventional pull. I have been pulling sumo and focusing on hip hinge and posterior chain activation and I hope that it helps when I switch back to conventional. Thanks for the advice though I will definitely take this into account and try my best to put it to use. It is just hard to find time to practice my technique when doing a program like Texas Method, where every rep seems to count and adding any more volume could be the difference between a PR and complete failure come intensity day. Appreciate the advice though.

>>35635832
not telling i have to be better than you at something :C

>>35635856
>>35635849
I honestly don't understand what either of you retards just said.

What does any of that have to do with his height?

t. European

Is this a meme I don't know about?

>>35635882
I like the idea of box deadlifts. I did them for a while with RDLs to cue hips forward at the lockout but didn't consider doing them off the floor. I will try these out come monday as a substitute for my regular deadlift variation. When you say "just get it off the ground" do you mean to pause off the floor then reset or should I finish the movement after the pause?

>>35635900
Wat, you outlift me in every lift senpai

spicposting > seanposting

>>35635913
>Muslims in Mexico - ~3700
>Muslims in Latvia - nearly nonexistent


jajajajajaja xdDDDDD

>>35635938
jajaja pandejo tequila xDDDD

tortilla marinara xDD

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>>35635915
you can do either, but your starting position is whats whack yo. imho spend more time and energy working on that than the locket

>>35635921
not for long

i'm watching you, wanker

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How do I clean if every time I front rack I choke myself?

>>35635950
>spicico
>relevante

jajaj xDjdasdASD aZ xxhahahahhaha

>>35635930
>>35635938
>>35635956
what wants to kill a croat by chains...

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>>35635832
Front squats are for nerds and Derek Kendall, use pic related like a cool guy and acquire the strength of a rabid grizzly bear.

>>35635921
>>35635948
Tbh both of you should cut before I eat your souls at SHW.

>>35635948
Hopefully I get 320 diddly by my next comp in 8 weeks, there's no stopping the dreamer bulk lad

>>35635948
Yeah I don't plan on working on lockout, just meant I used box deadlifts for that before. Keep in mind I never saw myself deadlift heavy up until that webm I posted, I never record myself and don't train with anyone generally, but I will try to keep better track of my technique from now on so I am not doomed to eternally sucking at deadlifts. Sometimes I just get caught up in all the cues and tips that I hear and read and I end up with whatever fuckery my deadlift is now

>>35635978
Why? Bw and stats?

>>35635921
>>35635948

Is wank on dat dere wilks method?

>>35635993
Ye senpai

(se estaria calentando el mini-ruso)

>>35635978
Breh I did some SSB work today because my shoulder has been bugging me since the meet

Felt so fucking good

>>35635991
>Why?
Because there isn't room in this town for all these power bellies.

>Bw and stats?
IDK, this is slingamajig bro.

>>35636006
>>35636009
aqui se habla español, hazme el favor de retirarte por favor.

>>35636006
I love that thing so much. I mean, I hate actually using the bitch, but I love what it's been doing for me and the way it saves my elbows and shoulders for the benchpocalypse.

Although, it hasn't been bad the last few times. Granted, I'm using babyweight since I'm doing them full-meme style, but still.

>>35636009
Oh, sup senpai
I'll happily take the role as biggest shw in /PLG/ tbqh
Also hurry up and compete already lad

ganar... es bonito

>>35636025
qepd...

>>35636023
I'm literally doing no competition lifts at the moment, a living middle finger to the notion of specificity.

>SSB squats
>slingamajig and spoto presses
>block pulls

I'm starting to wonder where the current benchtastic tidal wave will crash ashore, I expected to drop the reps sooner, but it's still going.

tengo el presentimiento que nos van a poner tremenda denuncia

>>35636042
Sounds fun desu, wish my gym had a ssb :(

>>35635906
>>35635913
wena aladdin

>>35635882
thanks norsefat bby

I'm always the most pumped to train at the point furthest from my next training session desu

>>35636107
>PERU'S DREAM IS TO BE WHITE, being tall and smell good,
how is this a bad thing
i mean, if their dream was to be a filthy nigger i'd see the problem, but that's not the case.

>>35636091
este mensaje va para donald trump

https://www.youtube.com/watch?v=FuATtqTjI2M

>>35636053
With all the shit your gym buys, I'm surprised they don't.

>>35636001
How long you been training with Captain Trackydacks?

>>35636143
>>35636042

Wilks doesn't like new concepts

>>35636143
>>35636147
sacate de aca pirata

>>35636159
Maybe he saw one in a Westside video and thinks it'll sneak out of the gym at night and track IPF lifters to their houses and kill them.

>>35636143
Same desu, asked them to buy heavier Dumbbells too, since it's a powerlifting gym ans it only goes up to 60kg, still no answer lol

>>35636147
Almost a year, like 11 months

>>35636159
He doesn't but he doesn't care too much if you add anything to the program, he'll just call you an idiot and do nothing to stop it, he says that as long as it's not pants on head retarded, then do whatever makes you happy

>>35636199
I'm going to have to switch back to a barbell for overhead work soon - the DBs here only go up to 90lbs, and I'm already doing them paused with a neutral grip to make it harder. They're going to cease to be useful the same way DB rows did (though that was at my old gym that had 150s, so it wasn't as bad).

>>35636199

IRL Wilks calls you an idiot for doing virtually anything...

>Breathing
>Wilks: "You're an idiot"

That's how you know you're an aussie powerlifter.

>>35636253
Pretty much kek
>"Hey Wilks why is my squat so shit"
>"Because something went terribly wrong in your childhood"

bounced the gfs head off the ground again lads

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>>35635240

new video lads check it out

>>35636307
https://www.youtube.com/watch?v=Gshms3WWN_c

This is actually annoying now

They wont let us say t b h but this much blatant shitposting and str8 up troll shit is allowed

>>35635378
Too much fat imho.

>>35636566
desu

>>35635697
Sorry about your friend.
Could try doing ramped sets of 3-10 reps, and superset the exercises.

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>>35636652
Pls r8 my diet facelad
Haven't eaten all my cals for today yet, what should I eat more of

>at competition
>before weigh-in
>all the girls are already in their singlets
Why are women such memes? This isn't a fashion show reeeeee

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>>35636687
tfw not 3plate bulkan
I think you should go for the goals there, 20% protein and 50% carbs. That is unless you feel you thrive with a 30/30/30-like split.
But I'm no nutritionist fami.

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una vela...

Cutting and lack desire to eat because I have to eat clean to get enough micros per 1k calories...

>tfw can't cut on 4000 calories a day

>buy thickest, tightest sown singlet I can get
>going to gear check
>"wait a second, this is for raw? This is like a light suit"
>mad that he has to pass it cus it's a legit titan singlet

>>35636792
no entiendo el video explain pls

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Am I the only one here who has ever done or is still doing the hepburn routine ?

>>35636818
>no entiendo el video
chicanito alto pobo sos

Mexicans fuck off

>>35636827
drink the stick cat

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What do you lads think of this program I designed for myself? Do you guys think it might be too much?

If mostly the right side of my lower back is sore after squatting (low bar), then what could be the issue? (I mean if my lower back should be sore, it should be equally on both sides, not mainly on one side, right?)

>>35636878
>>35636891
Aqui no se habla ingles

>>35636878
i ain't mad

>>35636913
what

>>35636787
>tfw not 3plate bulkan
Don't let your dreams be dreams lad

Also, fair enough, I don't even know what I thrive off of desu, never paid much attention to how I feel with certain ratios

>>35636898
sucks to be you then. go to school or something

>>35636822
Hepburn was fun af, and I made TONS of gains on it, but it was supbar for deadlift tho for me at least

>>35636929
wank what do you think >>35636878

>>35636913
>>35636917
>>35636920
>>35636925
>>35636929
>>35636933
Entiendan que no se habla ingles. No inglish.

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>>35636898
familia, quiere conocer si su programa es bien. por que no quieres ayudalo?

>tfw took spanish 4h in highschool

>>35636943
gringo detectado

>>35636917
it;s not bad

but what are doing for progression ?

>>35636929
Yeah I don't like deadlifting the hepburn way either. Bench is probably coming along the niceliest, and ohp.

toca de aca pirata sorete

>>35636948
last set AMRAP

if i get the same amount of reps as the normal sets, I add nothing for the next week, if I get 1-2 more I add 2.5kg, if I get 3-4 more I add 5kg

so if on monday I do 10 reps on my last set, I add 2.5kg for next week

>>35636933
Depends on your how far into lifting you are, but imo it looks a a little over the place, but looks doable

I'd say just find a program already made that you enjoy and has room for tweaking to make you happy, rather than making your own "routine"

Thats just my 2 cents, you can do whatever you wanna do desu

>>35636953
It did wonders for my squat, bench and ohp desu, happy I did it

>>35636979
Well then

>>35636971
I just have a hard time fitting all my goals into a program already made

>stronger s/b/d (3mo goal is 100/140/180)
>stronger OHP and chinup(3mo goal is 70kg/40)
>athletics such as free standing handstand(skill work)

the handstand is hard since I'm 6'4, need to put a lot of time into that

>>35636991
>(3mo goal is 100/140/180
shit i mean 140/100/180

>>35636991
If your goal is to have a program rhat has lots of room for tweaking and you want to do athletic work, you can do 5/3/1 (although not optimal for powerlifting)

>>35635948
Isley cucked hard

>>35636891
Anyone (except mexishits) ?

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>>35636920
Experiment a bit sometime maybe (not now, right before comp). I think higher carbs and somewhat lower protein (200-250 depending on whether you lift or not) can be good tho, and you're probably at the upper end of the fats spectrum.

>>35636968
Yeah if that's want you want to do then do it

in my experience you do learn a lot from doing your own progarm even if it can impede on progress in the shortish term.

>>35637037
So how much protein/fat/carbs should I shoot for then?
I don't mind experimenting, if it'll help even a fraction I'll do it desu

>>35637031

It's not actually Mexcrements, it's butthurt Argies still mad about the Falklands.

>>35637068
Just checking in to say I'm still doing the death/couch stretches that you recommended. Squatting today so we'll see how my erectors hold up. If it works out I love you brah.

>>35637133
Hope it does senpai, report back after squats

>>35637133
Forgot to ask if it's alleviated any back pain at all in your everyday life yet?

>>35637238
I don't ever have back pain during normal activity. I don't know if that's normal or what. Only exercise induced. Once it starts though, it takes a long time to go away. Last time I squatted it hurt the entire time I drove home. (40 mins)

>>35637247
Lol I love how efficient American police are.

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This hangover brehs...

>>35637068
The goals in the pic you posted seem reasonable imho, at least for a training day. Don't need as much carbs on off-days, so those days can have higher protein.
Fats can be around 25% all days. I personally am in this area just by eating eggs and meat every day.
If you want to experiment with carbs, you can try having most of your carbs around your workout (before, during, and after).
When experimenting, I think you need to give each change a couple of weeks. So if the next one or two weeks you keep doing what you have been doing, write down how joints, muscles, sessions and everyday life feel (don't get hypochondria). Then the two weeks after that, try adjusting macros towards a 50/25/25 split (roughly) and write down the stuff again. The two weeks after that, you can try putting most of your carbs around your session, and write down everything again.
Should probably give each change more than two weeks tho, but it's fine.

You already make "healthy" food choices, right? Right?

>>35637247
Good luck la

>>35637253
Little strange for someone with APT to not have back pain in everyday life, because the posture puts a lot of pressure on your lumbar spine.

You probably don't have APT that excessive, and it might not be the cause of your back pain in the gym, either way make sure to report back after your squats just in case it is, to try and figure it out

>>35637281
Will do. If it helps it's been more painful on one side (my right)

>>35637277
Thanks senpai

>You already make "healthy" food choices, right? Right?
Y-yeah I eat only ch-chicken and broccoli, I eat squeaky clean hehe xD

I am so depressed

>>35637286
Might be an erector strain that you make worse in the gym desu

>>35637299
I have pretty significant APT, but if I correct it and still have the strain issue, what do? I have had this for a while now and it has been recurring. It's impeding my squat progress.

>>35637297
What's up lad?
>>35637295
Well fami sorting that out would help a lot. Broccoli, spinach, cod a few times a week, etc etc. Will make it a little harder to get all the kcals in, but at least you'll be very full.

>>35637247
what fed? bench only? opener(s)?

>>35634424

> Trump supporter

Sweetie, the inconsistent use of capitalised letters in that writing says it all to be honest.

>>35637383
Usapl full meet
385/325/395

>>35637400
good luck

>>35637326
I'd go see someone qualified to vheck it out and give you a proper diagnosis and treatment plan if it persists even after fixing your APT

But before jumping the gun I'd go and do your workour and report back to see what happens

>>35637338
Yeah but eating clean food that tastes half decent is expensive desu, and I'm a poorfag rn since I haven't worked in a few months desu

>>35637400
class?

>>35637431
No class today it's Saturday.

>>35637431
He's in the 120kg class

>>35637434
weightclass

>>35637430
Yeah, I hear you.

>>35637461
Nah but I'll try since I know It'd be much better for health and performance in the long run, frozen veggies are cheap anyway, only thing that'll be a ballbreaker is getting cheap lean meat

>>35634537
But you can only se her eyes. You don't really know if she's cute

Day 1 of my cut

Already wish I was dead . I have a comfort eating problem.

Anyone else?

Ok well ur all gay

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>>35637400
gl big buy

Alex is too scared to ask haack for a picture

HE IS HERE LADS

>>35637842
pls get a pic with haack

In the barbers lads
Stressed af

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>>35638014
show this pic

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who here THEDJSKAY1 for powerlifting hype
https://youtu.be/Qr4gt4cJekQ

Anybody here seen the revenant? What was your opinion on it
I saw it last night and id like to hear what you think

>>35638155
no but I'm thinking of seeing it, what did you think of it?

hope you all prayed to the patron saint of gains today
https://youtu.be/9KKxMcjA_cc

>>35638155
I haven't seen it and probably won't but I've heard Hardy actually did a much better job than Leo

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>>35638155
Seen it. Incredible film. Intense and we'll made

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>Doing glute/hamstring isolation on a machine
>Random guy walks past me laughing and raising thumb

PLZ

>>35638155
would recommend

>>35638155
Story was boring IMHO.

Barely anything happened :/

>>35638155
It's mediocre, Leo is a hack who can't again and displays it in this flick. Unless you like Leo yelling like he does in everything he stars in as well as eating meat.

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una vela...

>>35638184
It was ok-good
Plot was simple
Well filmed and acted
7/10
Overrated though IMO

>>35638800
Oh and it was really quite silly in some parts

Guys sheiko 1 + 1/2 (×2) deadlifts, one of these = 3 reps?