finally found the bulking sweet spot lads
i've always sucked at eating and either had too much and got fat real quick or just spun my wheels maintaining the same weight.
3750 kcals/day and i'm finally making good progress and not going up any belt sizes. well very slowly.
brings me back to the days of starterupsteve
YOU WANT A 300 KG PULL?
YOU WANT A FUCKING 300 KG PULL
HERE'S 306 YOU FUCKING COCKMUNCHER
SUCKKKAAA MAH DDEEEEYYYOOOOOCKKK NIQQA
i had the same problem
then i quit sheiko ayylmao
fuck 705, 720 blaze it
desu idk, that 675 was alot easier than I thoguht it was going to be. I think near 700 is in me right now, but I can't say.
I'm just super fucking happy the stupid fucking habits i developed because of sheiko have all left.
125.4 this morning, i was 124.5 a few days ago, working off the superbowl mini bulk
right.... kinda happy with this desu.
Thats what sheiko advocates if i'm correct. Continues fatigue leading to gains, 80% 4x2 feeling like 90% 4x2. And then, when the meet is there, u PR. (worked twice for me, 4.5 month cycles)
no. I said it before and i'm fucking serious, I didn't get ANYTHING positive from sheiko (other than learning). I don't say i "crashed and burned" for nothing, i seriously regressed nastily. My head was all sorts of fucked up, and I was literally SCARED of weights that were below 85%. not even making it up, watching the video was comical, it was like watching a new born puppy try to climb down stairs
the other thing you'll notice is all the stupid fucking habits I picked up that ruined my deadlift during sheiko are gone finally after a month of resting and doing box dealdifts and pause deadlifts.
My trademark knee cave is back, and surprise surpise, my deadlift is back to normal, with good back angles and everything.
yeah, no. lets bring those down to 270 and 180
straight up, i'm a special snowflake and i can't get it out of my head, and thats the only reason it doesn't work.
Volume works. it is the end all be all.but you can't do too much, or you get #rekt.
For me, I can't do sheiko for a few reasons.
1) low intensity is too fucking boring
2) the volume is pants on head retarded - this is great for smaller lifters, not for big dudes
3) its too fucking long and too monotonous. same shit over and over
4) i don't respond well to fatigue. I panic, I think too much and get in my own fucking head, i get anxiety constantly (panic attacks even, the worst one i thought i was dying and almost went to the ER - not joking)
5) I don't think i respond very well to typical phase potentiation patterns. This i could be very wrong about, let me explain in my next post
thats all fine and dandy, except when it doesn't work (see norsefat )
>2) the volume is pants on head retarded - this is great for smaller lifters, not for big dudes
Bodorio made it just fine and he squats and benches as much as you do, and his diddily is like only 5-10 kg lower than yours. I think 3) and 4) has much more to do with your negative experiences then your size.
>i don't respond well to fatigue. I panic, I think too much and get in my own fucking head
I think he was referencing his actual size rather than his lifts.
in general, phase potentiation goes
>hypertrophy, very low specificity
>strength, slowly increasing specificity, volume at ~80%, accumulation of fatigue over time leading to a stress adaptation response
>peaking phase, tapering volume while holding intensity or slightly increasing intensity, specificity is at its highest here, fatigue slowly clears
now its all the same, but the variables you get to play with
>rate of accumulation of fatigue
>depth of fatigue (how far into fatigue do you go - this is a relatively abstract concept), could also be said "how fatigued do you really get"
>rate of fatigue dissipation (or negative accumulation)
My observation is that I, personally, did NOT respond well to
>very slow rates of fatigue accumulation
>VERY deep levels of fatigue of very long periods of time
>very slow rates of fatigue dissipation
If i had to make a suggestion for me to do things differently, what I would (and am sort of planning on doing)
>very fast, linear accumulation of fatigue over short time period (maybe 3-4 weeks tops)
>SHALLOW FATIGUE POOL: this is my most important thing. I am a high strung mother fucker, and grinding myself into the ground isn't going to work. I want to get to my maximum fatigue fast, I want my maximum fatigue to be significantly lower than what happened with sheiko, and I don't want to be at maximum / high levels of fatigue for long, which leads to:
>a non linear (exponential decay) in my tapering approach, over "normal" periods of time. what i mean by this, is when I start my taper, it starts with a very small taper, and each session the taper gets exponentially higher (or the weight / volume gets exponentially lower), and I won't be lifting within 1 week of a comp, like I've always done.
A great analogy is me vs bodorio at a lake
>takes a running start at the end of the dock and jumps as far out and as deep as possible, then swims to shore slowly
>whole process takes maybe 3 minutes
>does a standing jump at the edge of the dock, not jumping far or deep, and wades to shore at an increasing rate because of the slope of the shoreline
>whole process takes maybe 1 - 1.5 minutes
Fair, but you can't make facts out of outliers.
Its commonly understood that as a general trend********* the heavier weightclass lifters can't thrive in the same relative amounts of volume as smaller lifters.
Thats wrong tho, you would do a standing jump, waddle for a bit then drown, after some time you go back to the dock and try the same thing but try landing in the water a diff way
the point of the analogy was that i only jumped off the dock because I can't fucking swim, so i jump in the shallow end and wade back to short quickly because i'm scared of water
inthe theme of the analogy
>learning to swim
would be increasing work capacity, so that you can handle jumping out farther and into deeper water
>reaching the coast quicker
would be getting better at recovery - having your diet on point, lots of sleep, no life stresses, an aggressive taper off of volume, etc
>walking the shore works for you
its not that walking the shore works, its that I can't go out as deep in the first place, so its what I have to do.
I have no idea why so many people are obsessed with having Norse succeed on Sheiko. Fatigue and shit aside, if you don't enjoy a program it's going to be extremely difficult to succeed.
All the programming concepts in the world don't outweigh sports psychology. If you think it's not working, it most likely won't.
have you tried sucking a fat dick? sounds like you'd be good at it : ^ )
Oh, i guess i'm not sure.
I mean, certainly, but it depends on how hard it is to increase work capacity, and tbqh, I actually do not know how to really. people talk about it all the time but I don't know how one goes about increasing it.
seriously, this is how I thought day 1 then I got pushed into the stupid fucking russian meme bullshit
done with that garbage
are you feeling any better today friend
>Fair, but you can't make facts out of outliers.
But it's not only genes(as if you have any way of telling how talented people are), Bodorio has had a much less stress-filled life than you during sheiko, and his training up to that point had prepared him better for the high volume. And he's calmer in general. What I'm saying is that you're the outlier in this case: you had huge stressors coming from two different sources
>Its commonly understood that as a general trend********* the heavier weightclass lifters can't thrive in the same relative amounts of volume as smaller lifters.
Isn't that because they lift heavier weights? Or does being heavy have drawbacks in and of itself for recovery?
Yes and no. Coughing is getting worse. I've almost vomited like 15+ times already, but my nose is getting less runny and I can breath through my nose for the most part. Thanks for your concern friend.
>isn't that because they lift heavier weights
to the best of my understanding yes.
>but you're the outlier
thats fine, thats kind of what I'm getting at, what I'm really trying to say is you can't say
>bodorio can do it, why can't you?
which I think we both agree is fucking stupid.
>norse is getting leaner, happier and finally pulled over 300 again
>thats fine, thats kind of what I'm getting at, what I'm really trying to say is you can't say
>bodorio can do it, why can't you?
>which I think we both agree is fucking stupid.
That was never my intention to imply, what I meant was that, to my belief, lifestyle and mindset has a bigger effect on gains then training volume and program does.
Also happy that this >>35974902
>That was never my intention to imply, what I meant was that, to my belief, lifestyle and mindset has a bigger effect on gains then training volume and program does.
I've gotten a lesson about not recommending stupid high volume to everyone just because it works very well for me
>tfw you didn' wan hurt nobuddy
no i have a desk job. i'm surprised at the number too
i walk about 45 mins a day (to & from work) but not much more than that. well lifting of course too.
at 3750 kcals/day i'm gaining around 0.5 lbs/week
so I just made a giant shit on the floor
Lets speculate who's more likely to clean it up once they graduate from their useless community college
a) Aaron (boardshorts)
B) Aaron (norsefat)
well it seems as though Panzertwink's ban has expired (he reset his mom's router)
damn, well hopefully you're through the toughest part.
>no progress for a year of lifting
pls be memeing
nice nice. hopefully you can keep that down.
I went to go check my mail and a small, friendly turtle was crawling by. Before I noticed him, 98kg of friendship had came down on his shell and...
he didn't make it
If you haven't gotten around 300 for reps on squats then there is no reason to not be on SS, imo. If 285 is your 1 rm then you definitely have some room to move up. Get a belt if you don't have one already.
Just got really fucking close to vomiting lads. Fuck my coughing fits.
well they're my 1RMs as in the most i've lifted but I wasn't trying to max out. but they're pretty close i think.
but there isn't a chance of me going back to SS lol. i'm on a much higher volume program now and like i said making steady progress for the first time in a while.
>If you haven't gotten around 300 for reps on squats then there is no reason to not be on SS
what the fuck stop being a fucking dumbass
do you not understand that people stall on linear pogressonat different points because of different levels of talent
>giving arbitrary numbers that people MUST hit before they move on
>giving shit advice
jesus christ dude what the fuck is wrong with you
>maxing out squats at 285lb @ 200lb after a year is talent related and not being a bitch related
how can you call youself Rippetits if you think you can give a number for someone to hit before 'finishing' SS.
>not knowing circumstantial intermediates
take off your trip you do not deserve it
>If you haven't gotten around 300 for reps on squats then there is no reason to not be on SS, imo.
>Implying SS takes everyone to a 4pl8 squat
Sheiko would be a better option. Yes I'm only saying sheiko because it worked for me, I have no other reason.
wait are we friends irl
some of my friends just did the exact same thing
at least it was quick for the little guy.
>arbitrary boundaries determining programming
if (s)he hasn't progressed in over a year, SS (or any sort of linear programming) is almost certainly not going to be the answer
>200 (two hundred) lb (pounds) x 3 (three reps) @10 (maximal effort, no more weight/reps could have been completed
Oh, I understand. Just felt like bringing that up lol
Not necessarily an arbitrary number if you're squatting around 250 for reps man. I didn't say it has to be 300 but I don't know many people that didn't stall +-20 lbs of that to finish SS. Although desu if you had like no muscle at all when you started then I can totally see why you'd stall so early.
Also my trip is the way it is because I (minorly) tore both pecs from squatting
wait... why does he list his twinkbench in lbs and his twinksquat and twinkdead in kg?
ITS BECAUSE HE LITERALLY BENCHES IN THE DOUBLE DIGITS OF KG
holy fucking shit
90 (ninety) kg (kilograms)
>Unless you're at Pitt.
the CWS powercasts are really good imo
So fucking mad. There are like 2 gyms in my city that has 20kg bars, one of them is a fucking crossfit place and the other one i cant get there by bus or walking. Car is not an option for now. I'll have to go to a gym without a squat rack so i'll be Benching and Deadlifting only. Fuck i enjoy squats so much
>Not necessarily an arbitrary number if you're squatting around 250 for reps man.
you think its not arbitrary cause you think linear gains on SS stall at around 300, and since he's almost there then it should be a goal
thats not even kind of how linear progression works.
this is my dream
but to do it way more legit and have a nicer home jim
I've recently made the discover / thought that i need a huge ass TV in my home jim eventually
1) is it to broadcast HD video from tablet straight to TV for immediate large scale feedback on lifts
2) use it + computer as interface for music control and immediate access to FB / 4chan / etc
3) when its not being used, have it scrolling through images and videos of famous WL'rs PL'rs and strongmen
would be so cool
I know linear progression works by your ability to add weight every session. And for the average person, at least what I've seen, they stall around 300 for reps.
Now, is it possible that he's exhausted it, sure. Imo, its unlikely, but it can happen.
Did PPL for a year lad, have more muscle than you think. However, according to calipers, I am indeed obese, at 26% bf. Oh well. As soon as I get better and finish SS, gonna be cutting anyway.
Hi friend! It appears that you are a tad askew in your posting here on 4chan. Here on 4chan we prefer to keep our posting clean, on topic and coherent. Your post did not meet these guidelines which is why you are receiving this message today. You can review posting standards at the rules page or simply by 'lurking' and observing how other posters post here on 4chan. Soon your posts will be up to par and you will be 4chan'ing like a pro! auf wiedersehen meine schnügel
The issues with my local Crossfit are
-Compulsory 'Introduction to Crossfit' class for new members (which is not free)
-Limited opening hours
If those things weren't an issue I'd join - seems a much better environment than the commercial gym I train at.
You should check out the local Crossfit desu, they aren't all the same and you might be losing out on an alright place to train just because of kneejerk reaction. Which might turn out to be justified but nothing ventured & all that
but that inherently is not useful for anyone, saying "the average is around 300 so you need to be on it until 300." saying the average anything is hardly ever useful for setting individual goals, let alone for something with so many effecting factors.
its just bad advice and you're a dickhead for standing by it.
Yea i emai'd them asking if they are willing to let me workout there at least twice a week for a fair price. Hell, all i wanna do is fucking squat. The comercial gym without a squat rack has a weightlifting bar so i could deadlift and bench there.
>not using 2 ladders to rest the weights so you get a 2 in 1 squat rack and guillotine
Ok lad. I stand by my faults. If I'm wrong I'm wrong.
Lad it shouldn't take you that long to hit 100 kilo if you're already at 90. Just get it so you'll stop being trolled. How's progress going with it? What are you doing for it?
you'll come to see im a meme trip thats just here to make joffery, buda and bagboyshorts angry
and in regards to training I almost always train lifts inproportionately depending on how much I like them, squats used to get the short end of the stick now its bench if I git gud I might train it more
>tfw despite having a shit bench you bench as much or more than 95% of the people in your uni gym
>tfw you deadlift more than 99% despite being a twink
>tfw you squat more than 90% despite being twink
Gitting gud requires you to do it more often.
Won't do it more often til it gits gud.
And so, the vicious cycle continues.
Also, fairly sure I realized that you are a meme trip already, but still lad, come on.
>tfw your best clean is just 88kg
>tfw best jerk is only 80kg
>joffrey has a loving and supportive family and good lifts
>bagboy has a qt gf, chad-tier aesthetics and decent lifts
>buda is a great dad, husband and acts as both a teacher and coach, essential jobs to society
>panzertwink has... basically nothing and he benches NINETY (thats 90, two digits only) kilograms for a MAXIMAL triple
>get introduced to some competing powerlifters at my gym
>they ask if I compete
>"no, I want to be less fat first"
>"oh don't worry about that, it doesn't matter"
Apparently, there are people who compete and aren't as autistic about wilks points as /plg/ is.
Well thats because they dont expect you to actually get in the top 5 or even 10 of your weightclass so it doesnt matter. Isley was trying for the international deadlift thing and bodorio has a good shot at placing in the top 5
>literally his only comeback is that he has shitty normie qualities
pretty interesting stuff about blood pressure and it's relation to overall health and exercise, if anyone is interested in that. the rest of the podcast is pretty good too, if you are looking for something to watch for a while.
I'll have you know
JAY FUCKING CUTLER
the best powerlifter in the 83kg class
trains at my gym every fucking day
JONNIE FUCKING GIBBS
I dont ever want to hear from you again you fucking filth
>i get anxiety constantly (panic attacks even, the worst one i thought i was dying and almost went to the ER - not joking)
Ever considered this may be more of an actual psychological problem?
Why even live when she will NEVER be yours ;_:
YOU'RE GONNA SMASH IT LAD
go make some friends, you all have something to talk about just from being there. Don't freak yourself out. In my experience, once you get your first squat out of the way your nerves will just melt away.
What are your openers? Do you have any goals for it?
>german test tomorrow
halt mich mein guter kameraden ;-;
oh and also make sure you get videos of your lifts for your friends on plg :)
your deadlift:squat ratio blows mine out of the water
but lad nice, you're gonna smash it. Try to enjoy the experience.
I fukn love meets now. def the most fun part about powerlifting for me. In my experience, people are always super nice and everyone wants everyone to do well, which is really nice. Very fun atmosphere.
seems like its going to be decently easy honestly
hardest thing will be changing the verb endings of words to match the subject for example finden being used in the context of like "ich finde anime sehr interessant". And thats not very hard at all.
Rest of its meme tier easy so I should be fine
are you cutting any weight for it? like where you want to gain some strength back in just 2 hours after a cut?
my meet food usually includes
>peanut butter and nutella sandwiches
and right after weigh ins I eat my
>2x Egg McMuffin
and that works out ok for me.
ok sounds good. What about caffeine? I occasionally have black coffee before my workouts and have never tried pre workouts before. I was thinking of grabbing a monster energy drink or something along those lines
fat and sugar are the primary sources of energy for a human, as opposed to proteins which are almost never used for energy, and sugar alcohols that we can barely digest
personally a monster wouldn't great in my stomach and i'm not a huge fan anyways
I like caffeine pills, I'd probably cut them up into 100mg portions (theyre usually 200mg) and take 100mg like every hour of competition
>sources of energy for a huma
No you're thinking of something called carbohydrates
nice try though child
and let me assure you our body digests sugar in quest bars as much as your jelly
>humans can't obtain energy from fats
please tell me more about how a quest bar is a great source of carbohydrates and energy
I never said that
>humans can't obtain energy from fats
I never said that
>please tell me more about how a quest bar is a great source of carbohydrates and energy
So are we done now? Seeing how you're not addressing my arguments and making up different ones to argue with? Like a moronic child? I guess so
goodbye moronic child
I said a quest bar contains mostly protein, and doesn't have many energy providing nutrients
I am yet to delve from that
Please tell me what your arguments are?
That a quest bar contains sugar? Yes it does. 2g. Much less than a PB&J sandwich
i am weak to the seanposting
You see to think eating a shit load of fat and jelly is such a great improvement over eating a quest bar... lol.. and then you cited fat as a great source for energy.. lol.... and then... lol.. you're mentioning... lol sugar.. in grams.. to me... lol
LOL why the fuck would you want to get that big when you've been that fat? You WILL stop working out again at some point in your life and just be a fat as fat ass. You should have gotten ottermode.
pic related is her
guy on the right is "just a friend"
crossfit Lite TR's for fucking 25 burger bux
Time for a second pair!
Banged out 120kg for an easy double today lads. Almost got the third rep but my spotter had to step in to help me complete. But considering I'm losing a lb a week, I'm very happy to hit a double on my previous 1rm.
Also just made pulled pork. 10 hrs in a slow cooker. Daddy's home.
this is bagboys gf, a solid 6/10 ( 4 points greater than benchbetas 2/10 gf)
and he guy on the left is just a "cousin"
What do you lads do about pec strains? I strained my pec on monday, tried some cgbp yesterday, and even during my warmups it was irritated, so only did one working set then called it.
Ehhhh, not really
most of the sizes are fucked beyond belief, but oh FUUUUCK they have the black and orange crossfit lifter 2.0 in my size......
fuck fuck fuck I was going to buy some romaleosssss fuck fuck fuck.....
I heard the romaleos have a steeper heel which would be better for me but these are so fucking cheap aklsgfalksdjfhas;kldfjsadgf
Lifting for one year, looking to move onto an intermediate strength program; will Madcow's 5x5 with adequate sleep and nutrition get me optimum progression in the big 3 or should I try a different program?
>So, just lying down at a 45 degree-ish angle?
Literally lie down flat on your back with your hands below you shoulders. >>35977237
is kind of right in that blood flows to the pecs via the subclavian arteries.
>Problem is they're blowing out (had them over 4 years now)
Honestly, you seem like a man who appreciates a fine sneaker game, why not save your skrilla and hope that the rumours of new Romaleos and Adipowers being released for Rio are true?
I think thats what I'm going to do.
These are only 50 buckeronies so I'm going to drop it on em and if they're trash, eh, fuckit whatever. once Rio comes around I'll drop 200 (maybe more) on a new pair, and by that time I'll hopefully have a job and 200 on a one time expense won't be a big deal.
Still gotta buy muh belt lad
Good call. Bet they'll be fly as fuck too.
I'm interested to see how much compression the eva heel on PL 2's actually have tomorrow under 415 lbs+bw. May be considering shopping for some used Adis
Mods why isn't this fucking cuckstick banned yet, seriously.
I appreciate the threads not getting taken down but you mentioned (name not mentionable here) posting would be deleted.
it hasn't been.
yeah, i just dropped the 50 on the lifter 2.0's and i'm interested to see what the compression on the heel is like
I got my singlet used lad. The ballsweat of the Asian I bought it from makes me more powerful.
>i'm interested to see what the compression on the heel is like
I feel like people who say it "compresses by hand" don't really get how eva foam works, or how it distributes load.
>I got my singlet used lad. The ballsweat of the Asian I bought it from makes me more powerful.
this is too pathetic
ill tell you what
give me your address and ill send you adipowers
whats your size and colour preference