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/plg/- Powerlifting general
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You are currently reading a thread in /fit/ - Fitness

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/plg/ powerlifting genreal
>>
So now we're just posting fat guys for /plg/?
>>
inb4 deleted
>>
W E W
>>
>>35714442
disgusting blob
>>
>>35714451
That's George bloody Seeger mate.
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>>35714502
that's an internationally competing athlete! A medal winning deadlifter at worlds!!
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>>35714511
The lad can feckin hoist alright.
>>
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I'm having trouble keeping tightness in the hole for squats, mainly in glutes, and having trouble getting my glutes to contract in deadlifts.

Any tips or mobility work I should do? No I don't have videos.
>>
>>35714526
Sorry man, if we talk about lifting the mods will delete the thread randomly.
>>
sarahs singing songs on tinychat
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>>35714442
How do I become like this? Maybe a little less fat. Currently 5'9 120lbs, thanks
>>
Do I reduce calories on a deload?
>>
>>35714442

MODS
O
D
S

close this shit already
>>
>>35715001

>120lbs

You need to learn lifting and eating.
>>
>>35715013
Only if you want to lose your gains.
>>
>>35715013
im no expert at all and this is pure speculation but
>deload to recover from excess fatigue
>reduce the fuel needed to recover
just doesnt seem ideal
>>
>commutecucks are now just arriving at their prison cells
>meanwhile I've just woken up to and put the central heating on

commutecucks never fail to make me kek, how did ahmeds cock on the train feel?
>>
Did my first deadlifts today after reading how tos from the wiki
Thoughts of my form?

https://youtu.be/hICmM1XaFdg
>>
>>35715301
Very good for your first deadlifts, anon. Two things I'd focus on are
>patience at lift initiation
Squeeze the bar up, rather than yank it. Focus on getting really tight during setup, and then start pulling.
>push your hips through at lockout
Basically fuck the bar to lock up, rather than jsut extending your back
>>
>>35715301
First of all, learn how to crop your videos.

It looked pretty good for being the first time. As >>35715336 said, you're kind of janking the bar up. You need to apply force gradually in the beginning and then it will leave the ground.

>>35715013
Not more then marginally.
>>
>>35715301
Do you have some shoes that have flat hard soles?
Other than that the other guys have given great advice. Maybe ask a guy at the gym for tips if you feel up to asking that
>>
>>35715460
just DL in socks if you dont have the shoes, works fine for conv
>>
>>35714502
>>35714511
>>35714516
I smiled heartily at these posts
Well done for making my mood anons
>>
>>35715486
Yes but some gyms have a shoes must be worn policy
>>
>>35715514
that they do, just suggesting it as an option
>>
Ay lads, my bench has been suffering since day 1, so far almost a year of training and I switched to conjugate method ( it seems very fun and I'm enjoying it way more that 531/cw6), so my question is: should I utilise presses like the floor press, various board presses and all the other fancy bench variation accessories, even though that my bench is low (floor pressing 40kg for speed sounds off).
But on the other hand these are great accessories and will surely boost me up.
Maxes are:
Sumo 185
Conventional 170
Bench 70
Squat 155
>>
>>35715486
Most commercial gyms will not let you train shoeless.
Because this Reebok trainer sure as shit will save my tipsy toes when I drop a plate
>>
>>35715723
Just do weighted dips, close grip bench and spoto press
>>
cutting because cbt made fun of me lads
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>>35715723
do a real program
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>>35715860
We need to do something about those lads desu. This is the final straw.
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>>35714526
Rdls mate, had the same problem with the hams and glutes till i started doing these babies, you will learn how to ebgage your glutes and hams and it helps a shitload.
>>
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>3 more days to hand in assignment for school
>Finally start
>Read description
>"Take the premade client-server model and rebuild it so you can use it for your own application"
>Import Java project
>Eclipse crashes
>Nothing works
>Finally fix it
>Read rest of description of assignment
>"Alright so now just make the rest of 'the maze' and implement the requirements"
>Requirements are nowhere to be found
>The whole assignment has only been discussed in the classes I haven't been to.
>>
>>35716030
>friday today
>got to email new assignment to professor saturday morning (tomorrow)
>150 word essay
>haven't even started
>can't stop browsing plg
send help
>>
>>35716094
150 Words is nothing desu.
Just close browser now and start typing up some bullshit. You'd be done in 30 minutes.
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>>35716094
>150 word essay

desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu desu
>>
>course with a lot of project work
>randomized groups
WHY
FOR WHAT PURPOSE
>>
>>35716094
I had to write 10 fucking pages on how can Huawei penetrate the mexican market and you can't write a 150 word essay ??????? no brain gains for you.
>>
>>35715299
I agree.

Otoh I watched an anime while feeling cosy in my puffy jacket on the buss
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>>35716030
Use IntelliJ lad ...
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>>35716030
>"the assignment is to be tested with the script we sent with the assignment"
>test the script three times, it fails
>look through my code for bugs, find none
>eventually look at the testing script they sent
>it has three or four glaring bugs and the parameters differ from the assignment
>>
>>35716243
It's a meme lad
>>
>>35716340
Lmao, our profs all have full integrated platforms where we upload the solution files and their system auto compiles and tests it.
>>
>>35716364
Ours too.

They just decided to give us a test before handing them in this time, for some reason.
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>>35716195
So aspies like you learn to work with other people.
>>
>>35716371
>potentially forced to work with complete deadweight
no this shit is dumb
>>
>>35716255
lmao fucking autist
>>
>quit vidya two weeks ago
>life has been bretty good since, overall happiness levels are +1-2 points out of 10
>have 5 hours now with absolutely nothing to do
HELLLLPPPPPPPPPPPPPPPPPPPPPPPPPPPPPP
>>
>>35716399
No shit that's real life for you. Do you think it'll be any different when you get a job?
>>
>>35716412
Can confirm the presence of deadweight shit heads at work.

Weirdly they tend to be temporary. As in sometimes they do really well, others they sink.
>>
>>35716412
>Do you think it'll be any different when you get a job?
Uh, yes? The potential deadweights will be going to different fields
>>
>>35716424
You don't even perform any kind of qualified job.
>>
>>35716424
why are you a 9-5 wagecuck isley
you could do something cool
go do something else lad
don't get comfy
>>
>>35716370
Completely serious here, will I get shit for having liked cheating drugaroos on facebook? I dont know how hard IPF memeing is in PL gyms in Sweden
>>
>>35716465
No one cares
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>>35716465
No lad, its fine
>>
>"benchbeta is a fat manlet"
-George gaining 10kg of body weight in 2 months will sure help my wilks Seeger
>>
>>35716430
>>35716432
Deadweights exist everywhere, even at highly qualified, esteemed jobs. Even around the boardroom table.

>>35716399
You can always just do the deadweights work, its usually not that much more to do.

Tbh the worst people to work with imo are strong willed people who think they are way smarter than they are, who try to steer the project in a way that realistically, nobody can work without running stuff through that person.
>>
>>35716475
>>35716487
Ok cool, thanks
garagebro story is the thing that made me think it could even have been an issue
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>>35716503
>Tbh the worst people to work with imo are strong willed people who think they are way smarter than they are
I want this type of person to not exist
they depress me in more ways than one
>>
>>35716408
Read a book, go for a run, jack off, draw a picture, take a bath, clean a room, do your washing, call your mother, go for a walk, watch a movie, shitpost on /fit/, cook something etc. there's so much you could do Anon. The world is your oyster
>>
>>35716503
How the fuck would you even know? Goddamn it Isley
>>
>>35714442
Fat faggot
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>>35716562
>>35714502
>>
>>35716465
Basically, if your club lets a drugaroo become member, they can get in trouble. Not you. If you attend some kind of official thing with a drugaroo(see for example the Ed Coan seminars) or have a drugaroo for a coach, you can get in trouble. You can never get in trouble for liking a druggie on normiebok or just training with a banned lifter in a normal gym.
>>
How strong do you have to be to join a power lifting gym / club without looking like a fool?

I've been working out for 4.5 months now and gone from 60-155kg dead, 62.5-145kg squat, 40kg-75kg bench @ 77kg currently

Would I be better off training for a couple of years first before I join?
>>
>>35716499
He will NEVER break past 400

His Wilks will FALL below 350 and he will be worse than SUPERMANG and SPARROW and JUST ABOUT EVERY FIRST TIMER ACTUALLY TRYING

He will NEVER squat 220

He will BOMB his equipped competition

He will die COLD and ALONE
>>
>>35716604
What country? Here in Sweden PL clubs works as normal gyms, but with a bunch of regulars that compete for the club. No one would think you're a fool. In USA I think there are more "PL only" clubs, but I don't think anyone would think bad of someone who wants to get into the sport.
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>>35716599
Got it thanks for clearing that up, getting coached by pure IPF so all cool on that front
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>>35716503
>Tbh the worst people to work with imo are strong willed people who think they are way smarter than they are
Guilty

>>35716432
Pretty true. Which is why I'm so cheap.

I'm that hilarious combination of skilled enough and not qualified or experienced enough that I earn less than the cafeteria staff in the same building.
>>
What are some godtier hip flexor and glutes stretches lads? Smolov has got me achin.
>>
>>35716634
Denmark. I guess you're right. It's probably like a normal gym but they have meets sometimes and have the club's records on the wall i'm guessing
>>
>>35716621
>I'm going to get worse at powerlifting
Maybe when I'm in my 70s.

I won't bomb in this next eq comp

I'll definitely get 400 wilks at my next classic comp.

I'll definitely squat 220. I'll even squat it raw.

We ALL die alone and many will also be cold because that's how dying works.
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>>35716706
>I'll definitely get 400 wilks at my next classic comp.
>
>I'll definitely squat 220. I'll even squat it raw.
...M
>>
>>35716706
>I'll definitely get 400 wilks at my next classic comp.
ISLEY NO
...M
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>>35716711
My next classic comp us either October this year or even 2017
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>>35716706
>I'll definitely get 400 wilks at my next classic comp.
- George "Isley" "What do you mean I didn't bench 140 at nats" Seeger
>>
>>35716716
5kg/year
>>
>>35716742
Watch me
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>>35714526
Do some isolation work (glute bridges/hip thrusts) before squats, then try slow and/or paused squats/deadlifts. Also RDLs, like the anon said.
>>
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>>35716331
I know I like it more too.
I just can't be assed right now desu. Already had this set up.

>>35716340
My teachers' code literally has English and Dutch variable and function names mixed. Top lmao.
>>
Not progressing anymore, kinda depressed.
>>
>>35715723
You're not supposed to do the dynamic effort with a variation, IIRC.
BW and height? You probably need to eat and/or sleep more.
>>
>>35716907
How long have you lifted for?
>>
>>35716341
you dip
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>>35716974
2 years. I guess its because im not using any program, i just do what i feel is best. Might hop on the hepburn hype train
>>
Guys I've been stalled out on 245 3x5 295 1RM for months on a TM progression. During this time my OHP has shot up from 165 to 185. I've de loaded, I'm eating right, I just can't break through. Any thoughts on program change?
>>
>>35717127
Sheiko
>>
https://youtu.be/lX9Dj1h-umk
>given authorization and validation by manager edition!

"Reps" deadlift day (65%) came and 40k pull and accessory volume was achieved. Today I talk about unfucking my deadlift, and give a sample day of budget clean eating on a moderate workout day.

Music mostly from Megaman X (SNES)
>>
>>35717133
This is fucking great thanks m8
>>
>>35717063
>memeburn hype train
literally 6 months late for that, lad.
>>
>>35717167
>This is fucking great thanks m8
I can't tell if you're sarcastic or serious
>>
>>35717192
>six months
Closer to a year m8
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>>35717158
If that's you in pic you look like a total douch bag.
>>
>>35717049
What?
>>
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>>35717192
>6 months
Literally a year by now.
Lmao.
He's even late for sheiko already.

People who need a new routine right now can do literally nothing. He might as well move to Canada get addicted to cheap whiskey and shitpost all day. Who knows how long it will take for a new routine to emerge.
>>
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>>35716900
>My teachers' code literally has English and Dutch variable and function names mixed. Top lmao.
>>
>>35717241
I know it's fucking horrendous. Guess why I skipped all those classes. I went to one and was like 'nope'.
>>
>>35717241
phil just come to Aalto university bro =)
>>
>>35717217
Yep, it's me, and I enjoy wearing stupid lifting attire.
>>
>>35717202
Its something new thats bench centric, I was being serious.

Is it a troll?
>>
>>35717473
It's not a troll, I just thought you were being sarcastic for some reason. Sheiko did wonders for my bench both technique- and strengthwise.
>>
>>35717496
ah thanks, I'm not a regular here. Ive never had a strength coach and I feel like TM benefits my deadlifts way more than upper body stuff.
>>
I think I just gotta learn to live with the fact that all of my Thursday sessions are going to feel wonky. Though, I did try wide grip again, which felt perfectly okay. Might try using it for a set on Monday.

And my deadlift is coming along fine. I do them 3-5 times a weel, with varying rep ranges.
>>
>>35717516
>Ive never had a strength coach and I feel like TM benefits my deadlifts way more than upper body stuff.
I've never done TM myself but this seems to be the usual complaint. Imo it has too little bench volume and the program expects you to increase your 5RM way too often.
>>
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During these hard times, its important that we remember to FEEL

https://www.youtube.com/watch?v=0lNBcTkssWA
>>
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Soooo my friend performs bent over rows with a mixed grip (like a deadlift)

i talked to him about it and he says "it feels comfortable and ive been doing like this forever".
I know the reason why he's doing it is because he thinks the deadlift and bent over row are similar movements and that the mixed grip wont tax his grip...

i told him he could develop imbalances and that everyone i know doesnt do a mix grip ... he says, "if i see imbalances, ill just alternate the mixed grip"

should i just let him do what he wishes? I mean ... doing a bent over row with a supinated hard, cant that increase the chances of a bicep tear? In curls youre dealing with light weight as opposed to a row.


Let him do his own shit or try to help my friend (and seem as a know-it-all) ???
>>
>>35717757
Tell him hes stupid and its stupid
>>
>>35717221
https://m.youtube.com/watch?v=AL7RvNfGEqs
>>
>>35717757
Is this a pasta? I feel like I've seen this before
>>
>>35717791
i posted it yesterday and only got people saying "hahaah youre friend is an idiot" and such

i mean ya, hes a fucking moron lol ... but advice? leav ehim be?
>>
>>35717811
Tell him he's stupid and why it's stupid every time he does it until he stops doing it, if he gets overly defensive then just let him be a retard on his own.
>>
>>35717757

Always, always allow your friend to fuck up on their own.

One: nobody likes a know-it-all
Two: He didn't fucking ask
Three: "I told you so" will be delicious
>>
>>35717222

The next memegram is Joegramming.
>>
>garagebro honestly defending failing a drug test 3 times and saying it shouldn't be lifetime
Whew
>>
>>35717914
The next meme will be block periodization for dat dere phase potentiation.
>>
>>35717846
okay thanks

>>35717902
lol ... alright
>>
>>35717902
>>35717846
hes also doing wendler with a sub-300 squat (with belt), 305 deadlift, 155 bench, and a 125 OHP
>>
>>35717964

Eh, whatever. Program bashing isn't useful to anyone. If he enjoys it, it's good enough.

Disclosure: I am currently on, and fucking love, 5/3/1
>>
>>35717978
ya i guess, its just important someone sticks with it right?
too bad the retard always gets himself injured in the simpliest and most fucked up ways
>>
>>35717919
That predates memeburn, actually.

All dem peeps asking me about BBSM programming, which was literally just block periodization with excessive accessory volume.
>>
>>35718051
>>35717919
Also IIRC Juggernaut Method is already pushed a bunch in pee ell ger, and that's also block periodization, I think.
>>
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How does one go about switching to low-bar, programming wise? Should I just do LP for a while?
>>
>>35717916
>garagebro honestly defending failing a drug test 3 times and saying it shouldn't be lifetime
W-what? How can he think that blatant cheating that breaks the only rule that's shared between all sports is ok?
>>
>>35718093
Well a wrong way to do it and also what I did is
>mess around with lowbar for couple of days
>hit a big pr
>take a week off for holiday
>start sheiko with the new max
Im getting little rekt 2bh.
>>
>>35718138
Because the IPF are fucking nazis. I can't believe they'd be this unreasonable and try to control what lifters can and can't do
>>
>>35718138
Because since he likes drugs everyone including drug free federations have to be okay with them.
>>
>>35718153
>>35718171
Tell him that his bench and squat sucks
>>
I posted here yesterday and I wanted to see if I fixed my deadlift Form. https://youtu.be/VkP_dIroKZk please help. I'm a noob ;-;
>>
>>35718184
>bar too far forward
>knees not locked out (it seems)

start with bar closer
keep knees back once bar passes them
lock out
>>
>>35718219
Is my back fine and yeah I felt the bar too forward
>>
>>35718236
yeah your back looked fine. very minor rounding but nothing worrying considering it looked like a *somewhat* heavy single
>>
>>35714442
>those tits
>>
>>35718265
Is the back fine for a 80% single?
>>
>>35718184
Yeah, bar is too far forward. in this specific deadlift, your back probably isn't in danger, but when you get to heavier weights you're going to run into issues if you don't learn how to sit back and set your hips.

I don't have my save image about deadlifting, and even that doesn't really cover this topic all that well.

Basically, you need to bring the bar back towards your shins. you need your shins near-perpendicular, but don't think about doing that: think about two things:

1) conciously holding anterior pelvic tilt (this is done to attempt to remain neutral pelvic tilt)

2) letting hips rise until the hamstring and/or glutes are lifting it off the floor without you actually trying to lift it. you'll know what I mean if it clicks for you
>>
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>>35718314
yes.
>>
>>35718351
Alright thanks alot. I'll start recording my lifts and compare them to one with proper Form.
>>
>>35715301
not bad

at this point when you're just starting i think you're probably mostly fine without trying to give you a ton of cues or whatever. just keep lifting more.

work on stretching your hips and hamstrings and get better shoes
>>
>>35718351
And a short example vid related to point 1 (moving through the hip, not the lower back): https://www.youtube.com/watch?v=xPv6n816R54&ab_channel=EliteftsArchives
>>
>>35718184
sit back more. Not down, back, as if you would fall backwards if you weren't holding the bar. Shins should be more vertical, shoulders on the same line as the bar.
>>
I have sinned and didn't couch stretch the last days

:((((
>>
Ban incoming boys
>>
>>35718521
>>
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>>35718529
Banned
>>
Cheers.
>>
posted this in fraud
>>35718548
>>
>>35718599
Oh man thats so cool of you to do.
>>
>>35718642
thanks
>>
>>35718599
Blake stop posting pics of us in /roid/, /soc/, etc.

Seriously. Just fucking stop posting pictures of us, in general. It's fucking irritating and you constantly encroach upon rareposting because you lack any semblance of common sense or restraint.
>>
>>35718599
god I hate the faggots in /fraud/ so much
>>
>>35718599
Why?
>>
>>35718782
>>35718790
/fraud/ is a bunch of faggots and anon is autistic, what else is new?
>>
Is Phil still making strength gains btw?

Is he actively doing a sheiko?

Didn't hear of his stuff in a while
>>
>>35718821
He actually had a huge squat accident
>>
>>35718851
Stop trolls pls
>>
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the call to troll /fraud/ is strong, but I have to get through the squat portion of sheiko u80kg today...
>>
>>35717757
>>35717765
>>35717846
>>35717902
Dont listen to these trip fags, listen to Mike T instead.
https://www.youtube.com/watch?v=CyLgClmzTYU
>>
>>35718889
>troll
>>
need new shoes, how to choose the correct size?
do i have to feel my toes compressed or like in a regular shoe?
>>
>>35718184
flex your lats before you pull to stop rounding, try to sit back and keep your shins vertical
>>
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d000000d

i've been wanting to see something like this for a LONG time, super interesting


}https://coachesonly.breakingmuscle.com/business-development/why-90-of-crossfit-gyms-are-slowly-going-bankrupt


I have a dream of winning a ton of money and then CF going bankrupt and buying it out and revamping the business model and making it something like "The Strength & Barbell Sports Association"

and having it host PL, WL, strongman all parallel to their current model of the CF open. shit would be so fucking cool

( ._.)
>>
Shall I do bench accessories like dumbbell, incline, flies or instead do spoto press as accessoire?
>>
>>35718989
That would be fucking awesome. CWS's gym is actually a shared space with a crossfit gym.

I went to his squat seminar the other day
>>
>>35719010
Shut up.
>>
>>35718989
>having a dream that relies on someone going bankrupt
DEVILISH
>>
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>>35719010
yeah, I actually know ALOT of powerlifters that train at CF gyms.

Imagine:

CF becomes all strength sports - after enough financial success of the revamped business model, being able to host a yearly "world strength games"with cash prizes similar to what they currently have for CF

Local CF gyms now endorse people with NSA, USAWL & USAPL memberships and allow them to train for free or reduced costs, hosting local & regional youth / teen / collegiate competitions and offering coaching for the youth

america's strength sports population and talent pool explode

we finally outlift the chinese and russkies/slavs in the 2032 olympics

all thanks to norsie

>mfw thinking about the amount of money & work that would go into it

>>35719025
THERE IS NEW LIFE IN DEATH ANON
>>
>>35718821
He added 17.5kg to his deadlift in one cycle of Sheiko. He's making normal natural progress.
>>
>>35719092
>with cash prizes

nah, cash is cancer.

and you seem to be glossing over the fact that CF has a huge steroid issue right now, I don't think the IPF or USAPL would touch them with a ten meter pole

turning powerlifting into a monetized sport would be the death of it, you'd see massive institutional doping
>>
>>35719109
Stop the subtle implications pls
>>
3rd pair of gym sweats to rip when squatting in a month
These things are baguy as fuck too
What the fuck do you guys wear? I'm not even big
5"11 180
>>
>>35719109
he was good for more than 300kg at the start desu

and he didn't add 17.5kg to his platform numbers.
>>
>>35719132
meh, idgaf

no reason there needs to be a partner ship.

and there's no reason there couldn't be massive doping implimentation either. I actually don't view that as a large hurdle at all, its easily handled by multiple easy courses of action. I could be wrong, but i don't think I am.
>>
>>35719132
The IPF doesn't have a steroid problem?
>>
>>35719005
Anyone?

Also, I doing one of my 5x5 sets (the last) as AMRAP a stupid idea?

Only talking about bench here
>>
>>35719169
it does not, save for a few problem countries.

>>35719165
>no reason there needs to be a partner ship.

>>35719092
>Local CF gyms now endorse people with NSA, USAWL & USAPL memberships and allow them to train for free or reduced costs, hosting local & regional youth / teen / collegiate competitions and offering coaching for the youth

>>35719165
>and there's no reason there couldn't be massive doping implimentation either.
are you advocating massive doping implementation

why
>>
>>35719092
>america's strength sports population and talent pool explode
are you sure its not hyooge already?
I cant think of any country that even has lifting weights as part of the school system. Maybe Canada idk. In Europe it certainly doesnt exist.
>>
First 5 plate diddy yesterday lads

feels bloody good man
>>
>>35719220

>>35719220
idk why you're highlighting multiple things, but what i'm saying by

>there doesn't have to be a partnership

is that the business plan is flexible. which is, you know, a prerequisite for a business plan

as for doping, maybe a pyramid style doping program.

If there's cash flow in the sport, then having scrutinous, everyone-gets-tested anti doping at the "top level" wouldn't be a problem, with maybe a linear drop off in testing volume & scrutiny as you go down the line.

I.E.:
"top level" - every athlete is tested, and samples held for 5+ years to test for future things

"national level" - all athletes are tested

"state" or "regional" level - 75% of all athletes are tested randomly

"local" level - 25% of all athletes are tested


obv the numbers / scrutiny could change but you get the jist of it.

>>35719225
I don't see how it wouldnt. the introduction of crossfit alone has already spurred a significant amount of growth.
>>
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>cutting for 2 weeks
>bw down .5lb
>squat down by 60lb
>tired all the time
>life is suffering
>>
You guys, your aids shit posters have leaked out of your thread
>>
>>35719301
for women i guess
>>
>>35719324
hard to help when 5/7 threads get fucking nuked after 50 posts.
>>
>>35719288
Gratz anon.
>>
>>35719345
Any idea why? I read it was about the website or some mad mod that got made fun of in here or something
>>
>>35719155

I wear a pair of Nike, medium. I don't know the model or style, but I bought them at Marshalls. I'm 183cm and ~110kg.
>>
>>35719355
thanks family
>>
>>35719374
>f o r f r e e

the mod deserves to be admonished and ridiculed
>>
>snowed in
>nothing to do
>told myself I really need to be better about doing my stretching
>still won't do it today
>>
>>35719779
just turn on some gay pop music and do it lad
>>
>>35719779
Good lad. I too never do stretching
>>
Block pulls are super comfy when done sumo, much better than my conventional block pulls. Sad part is as soon as I do regular sumo it feels all kinds of wonky.
>>
I'm doing c6w and the upper body workout isn't working for me at all. Any tips what should I change for bench?
>>
>>35720144
lower the block height over time... M

>>35720182
more volume. I think Joffrey added a couple of TnG doubles or triples with like 85-90% of his bench after whatever else work he was doing
>>
>>35720182
Some options that have people here have done
>do hepburn for bench
>repeat the heaviest set
>3 day dup
>this >>35720198
>>
What strength program would be good for me?
Squat 155kg
bench 100kg
deadlift 175kg
>>
>>35720182
I add some more volume or variations
>>
am I going to be Isley mode?

B:110
S:165
D:220
Kaygees
>>
>>35720198
Interesting what are those TnG doubles? And should I do them or triples after even lower body day?
>>35720211
Thank you, I will look up for that hepburn thing.
>>
>>35720144
Because sumo is literally all about getting it off the floor.

You take away the main challenge behind it by doing it off the block.
>>
>>35720198
Yeah, I was planning on doing that. Have pulled sumo before, but was just kind of surprised how easy it felt with sumo block pulls. Hadn't pulled sumo in a long while and instantly pulled my sumo 1RM for reps. Bar is at mid shin, so I don't think it's overly high either.

Conventional block pulls sometimes feels almost as heavy as my normal pulls.
>>
>>35720280
>Conventional block pulls sometimes feels almost as heavy as my normal pulls.
>block pulls do nothing for round back, even slightly rounded, pullers

t. Mike T
>>
>>35720302
>block pulls do nothing for round back, even slightly rounded, pullers

This is good to know actually because I don't pull round-backed at all. I'll probably keep them in next cycle.
>>
>>35718351
so you want to kind of squat it?
>>
>>35720414
No
>>
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Hello lads, did some pin squats today, hammering dat sticking point.
Had to use a narrower stance today because my right hip is getting rekt. It felt good, definitely more in the tank
>>
>>35720302
unless your rack pull with a round back, too
>>
>>35720302
Well, that is me, at least once it gets heavy. Been working a long time to get my form back on track, so that I can lift as much as I used to catback style.

I'm pulling on two days, the first one being conv + leg/glute assistance and the other have been sumo block pulls + back assistance, as of lately. Felt pretty nice so far, since sumo blocks is pretty much all legs, gives my back a bit of rest.
>>
>>35720198
So should I do bench even after lower body workout?
>>
>press 65kg
>bench 120kg

would getting my press up help?
>>
>>35720453
>pulling sumo and conventional
>>
>>35720510
No just add in some work on upper days
>>
>>35720510
probably no need

maybe do some dips, weighted pushups or something that loads the pecs and triceps without increasing bench freq too much
>>
>>35720515
probably, but its not necessary
>>
>>35720515
Getting your bench up would help
>>
>>35720445
real good man, keep it up - but, why did u use pins above parallel? wouldn't it be better to practice full depth, and then just pause the weight at the way up, just above parallel for a second or two, and then come up?
>>
>>35720445
Are those skulls on the safeties?
>>
>>35720524
As optional exercises should I do french press or close grip bb?
>>
>>35720540
Generally you want to set pins at around parallel or slightly above, in order to start from your sticking point which is usually a little bit above. I chose it today because my hip is bothering me and "bouncing" off the bottom has been hurting lately.
The variation you are saying provides another stimulus, pin squats and pin bench are designed to make you push from a dead stop, and this allows a greater fiber recruitment since there is no rebound.
>>
>>35720603
Yes, they are a bit faggy but whatever I have to use what's available lel
>>
>>35720518
Livin' the good lyfe
>>
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What do you think now, a bit modified c6w?
>>
>>35720687
bretty shit
>>
>>35720687
Those names for the days of the week, goddamn, what is this
>>
>>35720445
>Pin squats

so you pin your test/slin/whatever and then squat right after?
>>
>>35720790
Finnish, sorry about that.
>>
>>35720144
Do more pulls off the floor, and do some paused work
>>
>>35720891
Maybe you only mean for my sumo, but I have been doing that. Sheiko didn't work very well for me on deadlifts, so I switched to my own thing for deads with less partials and more of the full movement. Just now added some sumo block pulls because they felt so good.
>>
>>35720725
Why it's shit?
>>
>alone in the gym
>can finally play metal on the speakers
>Sound of Perseverance
If you haven't heard it lads, now's the time.

And sumo feels awkward now. Seems my hip tightened up during exams and Christmas hollidays.
And my left shoulder still feels bad after the snow shovelling, but I got the bench work in.
[/blog]
>>
How do you lose weight without losing strength gainz? I always find myself just giving up on food, losing straight 5kgs then getting depressed and bulking up to double the weight i was at
>>
>>35720990
3x3 every upper day seems too much heavy weight. You're in the volume part of his program so just add in some more top sets or do some back off lighter work at least for that week
>>
>>35721037
What weeks I should do that 3x3 then?
>>
>>35721031
Cut fats pretty hard, plan meals better, drink less.
>>
>>35719155
Adidas climalite, or soccer shorts in general.
>>35721031
Add cardio, don't drop as much food.
>>
>>35721021
I would love to be able to listen to something even remotely heavy on the gyms speakers, instead of the same shit pop songs over and over. Sure I use in-ears every now and then, but I don't like using them for the full 2 hour sessions.
>>
>>35721031
cut slowly
>>
>>35716947
The thing is in 173cm 90kg bw, I have been slowly recomping this last year,I also sleep well, maybe once a month miss an hour or two of sleep no more.
>>35715823
Weighted dips hurt my elbows,shoulders,triceps.
Love em can't do them.
>>35715891
There is a difference between a program and a method.
>>
>>35721098
>even remotely heavy on the gyms speakers

heaviest my gym goes is early AFI desu

feels bad
>>
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>>
>>35720251
Not even close desu.

When I could bench roughly what you do, 112.5g, I was squatting over 200kg and deadlifting 280kg
>>
>>35721098
In-ears are quite bothersome when doing anything at all, imho. They're just handy to bring with you.
My gym has an ipad with spotify hanging on the wall, so when I'm alone I stroll over there and put the good stuff on.
>>35721117
Post your DE and ME day then.
I'm going to make dinner now, but I might get back at ya in this thread or the next.
>>
>>35714442
Isley pls cut
>>
Yo plg

I've been doing candito linear for a while now (around 3 months, other lower upper split for 3 months)

Made great gains

bench = 95
squat = 125
deadlift = 135

all for 6 reps. I want to jump on his 6 week program but I still feel like I could add some kg in his linear program but tbqh I am bored and want to mix things up.

Will this be wise?
>>
>>35721405
Westside for 6 weeks
>>
>>35721376
Since my lower ones are working well I'll share upper,
MED:
Comp bench 6-9 sets of 1-3 reps,followed by 2 sets of 5 in a weight relative to my peak set of the day.
Repetition method:
Close grip bench press
Some form of overhead work( I stick at least 3 weeks for every exercise)
>from this point I do auxiliary exercises in which I work up to an AMRAP set,once I hit the desired reps (12-20 depending on exercise) I increase the weight and work up to the goal reps and start over.
----------------------------------------------
Some form of tricep extension
Some form of barbell curl (usually alternate strict and cheat every few weeks)
Side laterals.
Cont.
>>
>>35721421
>>35721440
>>
>>35721613
>>
>>35721613
ahahahah oh my god
/fit/ kill me
>>
>>35721613
>/fit/
glad I dont wander outside plg
>>
Anyone got any meets soon? Winter Classic in Rockland, MA at the end of February here
>>
God dang it, tweaked my back lads. Doesn't feel serious tho, so might do some really, REALLY light deads tomorrow.
>>
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>>35721613


>>35721668
Local meet at 7 feb
>>
>>35721613
Someone post mong's finest pulls
>>
>>35721740
What are you shooting for?
>>
>>35721630
how did you run 5/3/1, friend?
>>
We are never, ever going to cut desu
>>
lads, skipped a lower body session today, cause I got some shitty cold (sore throat and achy joints). Feeling like hammered shit atm, considering suicide because my squat is the worst lift in the whole neighborhood.
>>
>>35721592
Forgot to mention I do chins as well on both bench days.
DED:
Speed work bench: 9-12 Sets of 3 rep in some variation (I usually stick to either floor or regular bench), doing 3-4 sets of wide into medium into close grip (I don't know how to manage the weight Progression though,do I reset the weight when I change grips?)
After that same as ME day.
>>
>we are never, ever going to cut
>we are

You and Anna?
>>
>>35721783
Please, I want my pretty Georgie back ;<
>>
>>35721783
>We

are you developing some gollumisms?
>>
>>35721778
Dave Tate, high rep bench day instead of OHP day.
>>
>>35721769
140/105/200 @88-isch bodyweight. Not the best(will probably be the worst desu) but it would be a 55 kg total PR in 7 months training so I'm satisfied.

>>35721783
The only thing you cut is depth.
>>
>>35721812
175/110/185 at 83 on the dot hopefully. My bench has only recently started to come to life and for whatever reason my deadlift has slowed down hard.
>>
This cut is making me really appreciate food and savour the taste,

I managed to sneak in 1 mint biscuit at 85 calories and it was probably the nicest thing I've eaten this week.
>>
>>35721783

>we are never, ever going to cut
>we are

You and Anna?
>>
>>35721783
I'm happy you found a girl to permabulk with. Does she know you are obsessed with anime and hardcore pornography
>>
>>35721856
>175/110/185
>at 83
Not often you see that. Nice squat. Good luck friend
>>
>>35721869
I'm just working my dick off, stuffing my face with meat and carbs, and barely holding onto 186 lbs. Woke up with a for pack this morning, disgusting really.

Th-thanks Mike T.
>>
>>35721899
Thanks. My squat took off like crazy about eight weeks ago and so far it's not really slowing down.
>>
>>35721907
>>35721869
cbt made fun of me so im cutting
fuck cbt
>>
>>35721925
>My squat took off like crazy about eight weeks ago

What did you change?
>>
Yesterday I discovered my favourite lift: lateral raises
The pump after just 1 set is too real.
>>
My buddy's wife just pepeposted him on facebook, it's over lads.
>>
>>35721946
Cuban presses are much better imo. They burnlike nothing else and make your shoulders healthier
>>
>>35721939
Found u
>>35719056
>>
>>35721943
Medium-highish volume, squatting four times a week.
>>
>>35721969
They look gay and placebo
>>
>>35721973
no this was a few days ago
>>
>>35721986
And before that?
>>
>>35721993
?? >>35715860
>friday
>>
>>35721997
I posted about it in plg a few days after it happened
>>
>>35721994
Fairly half assed DUP thing, looked more or less like TM.
>>
>>35722020
Interesting, TM usually works well for skwats.
And what intensity range do you work in atm ?
>>
>find good metal track
>listen for a minute or so
>faggot starts screaming
Into the trash it goes.

Why do they fucking have to ruin everything
>>
Hit a new pr of 225 kgs on the dead today. Went real good so I pulled 227.5 right after . Feeling pretty good
>>
>>35722028
Because it's metal. That's why rock> metal, it's not so autistically tryhard.
>>
>>35722042
I can't find rock that's so fast paced and energetic though.
I'm torn between the two.
>>
>>35722026
Mostly around low 70s, lots of fahves, some heavier triples, some doubles up to probably 90x2 one a week.
>>
https://m.youtube.com/watch?v=qFEQNF-Lh-E

Fuck fuck fuck you, I liked this until about a minute in.
>>
>>35722059
What's the progression scheme?
>>
>>35722080
"How did that double feel? Can I add weight without feeling like it will crush me?" I use percentages to set goals/targets then adjust in the gym.
>>
>>35721783
Isley, what's your BW at now? Also, any luck hitting your chest with the shirt on?
>>
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holy shit fuck. I absolutely fucking OBLITERATED my triceps today, to a level I completely forgot even existed

#nopainnogain #getafterit #tricepday #gunshow #lifting #powerlifting #ipf #usapl #strong #strength #getstrong #timeforprotein #workharderthaneveryonelse #bodybuilding #gains #gainz #hustle #hardworkpaysoff #gethuge #strengthathlete #stronger #sbd #champion #entrepreneur #goldsignaturecoaching #business #victory #learnfromyourfailures
>>
>go to PL gym, talk to coach there
>never felt so weak and pathetic in my life btw
>will do my first comp in May
finally ill fucking compete goddamn
>>
>>35722396
#takewhatsyours
>>
>>35722396
You forgot to tag Mark Bell
>>
>>35722435
https://m.youtube.com/watch?v=CSvFpBOe8eY
Would you ever offer yourself to be my online coach?
>>
>>35722435
>>35722441

fuck, i knew i was forgetting some of the best ones
>>
>>35714442
Jesus Christ isley needs to cut
>>
Top 3 songs to get hyped for deadlifts:
Slipknot - Psychosocial
Drowning Pool - Bodies
SOAD - Chop Suey
>>
>>35722567
Cool, I'll check them out.
https://m.youtube.com/watch?v=Rr8ljRgcJNM
>>
>>35722120
97kg and no not yet :^)
>>
>>35722567
>Being underage on 4chan

Amon Amarth - Deceiver of the gods
Cannibal Corpse - High Velocity Impact Spatter
>>
May have torn a tendon setting up for bench press a week or two ago lads. Fucking shoot me.
>>
>>35722567
oh, dude

all by parkway drive:
Sleepwalker*** best
swing
deliver me

All by "As I Lay Dying"
no lungs to breath
Cauterize
tear out my eyes
my only home

All by slipknot
psychosocial
the devil in I
the negative one
Custer
>>
>>35722647
>Blake calling someone underage
>posting the most underage 13yearold edgemaster music there is
>>
>>35722674

>>35722674

>>35722674

new thread boys
>>
>>35722664
I'm not Blake and there is hard scientific evidence that only people under the age of 16 listens to Slipknot.
>>
>>35722567
>>35722647
>>35722663

So much for /plg/ not being 'muh iron lyf'
>>
>>35722703
>Implying listening to metal=iron lyfe
>>
>>35721783
lower, faggot!
>>
>>35722722
Those bands are the same level of edge, maybe even higher
>>
>>35722733
If you say so
>>
>>35722674

>>35722674

>>35722674
>>
>>35721592
>>35721794
So this is what I think. It may not be suited for you, and I cannot guarantee it will work.

>speed bench
Only do competition bench as DE, not floor press.
You use the same weight for all grips.
Weight progression: Do 70% -> 75% -> 80% -> 85% (if you find that too heavy, do 65-70-75-80), then increase max and start back at 70%. The bar won't move as fast on the higher percentages as on the lower ones, but that's okay. Just push as hard as you can.
>ME bench
This is where you should rotate lifts, but you don't need that many. I think competition bench, close-grip bench, and floor press should be sufficient. You typically switch after 3-4 weeks or when you stall on one of the variations.
When you say "6-9 sets of 1-3 reps", are those sets with the same weight? If so, you should rather do 3-5 reps, working up to a 3-5 rep max (don't be afraid of doing several smal weight jumps). After that, you can do 3x5.
The CGBP can also be rotated (with, say, DB bench, spoto press, and weighted pushups). You say you use the repetition method, but keep this exercise heavier than the isolation work and a little lighter than the main work. Sets of 5-10 reps is good, 3 sets will probably be sufficient. Progress by doing more reps, and when you have 3 sets of 8-10 reps you add some weight to come closer to 3x5. Rotate if you can't add more reps for two weeks in a row.
Overhead work is fine. 3 sets is likely sufficient.
After the overhead work you should do back work. I don't know when you do chins, but doing them now is fine. Varying grip on chins is also good (underhand, overhand, neutral). You should also do a rowing exercise (barbell, cable, DB) on both bench days. Stick to a simple progression. An example can be x weight, four sets, max reps. When you reach 50 reps, you add weight and start over. Stick to a 30-50 rep range.
Tricep extension is fine.
Curls are fine.
Side laterals are fine.

So that's what I have to offer. Hope it helps.
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