/plg/ - powerlifting general

fuck off fatso

>>34907361
France detected

I'm so, so glad my relatives in France were fine and I'm sad for the people that got involved in the incident.

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>>34907360
>where did everything go so wrong
around year 570

>allowing smelly foreigners in europe
>judging anyone who questions it
>crying when shit happens

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>>34907428

>>34907442
>much pure region

Kek.

>>34907428
But surely it's the European's that are the real problem?

:^)

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>>34907509

Inshalah I shall finish. Workout is hard today my shariah friends. What have you all been up to? I am going to read the Koran after this workout.

>>34907562
I'm radicalizing my workout with this one weird trick, my bench is going to explode

>>34907577
May I ask what is your hidden secret brother? I want to know how to make my lifts explode like yours. Inshallah we will all explode our lifts. But be safe.

>He will defend this

>>34907704
What? Who? When? Where?

>>34907360
>Phil will defend muslims

>have to max lifts in 3 days
>was really hard resting for 2 days and contemplate going yesterday because felt pretty good
>nahh ive worked hard this cycle let the taper/supercompensation do its work
>wake up today with unexplainable tumor of pain in lowerback and shoulder feels sketchy after 2 days of resting...

JUST

>>34907428
SWEDEN, NO

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almost snapped his knees lads

>>34907867
>

Lads I really lack back, I have absolutely no lats no nothing.
I barely do 10 pull-ups at bw(115kg)

I run a 4 day TM and I was thinking about doing back every session.

It would have to be one or two exercises (3 on upper day).
Can you recommend the most valuable as well as a rep and set scheme?

>>34907916
If you can do 10 pullups at 115kg you don't lack back. You probably just have shitty lats insertions.

2 sessions enough desu

>>34907916
Heavier barbell rows, 6-8 range. Cable rows and pulldowns are both good for higher reps too.

>>34907929
Ehh you can kind of cheat through pullups/chinups without a ton of lat involvement.

>>34907916
Rows, pullups, facepulls or any other rear delt rehab thing...do 3-4 sets to failure, add weight once you get over 12 reps on all sets

>>34907937
I assume he's not kipping

>>34907916
Lose weight you fat fuck

>>34907951
You can still turn it into more of an exercise for your arms and teres than your lats

Please critique my Madcow 5x5 program.
I'm a firm believer in not needing a shopping list of accessories so I tried to lick carefully.

I replaced rows with chin-ups, which may or not be permanent. I have an injury from a while back caused by Rows and I am extremely uncomfortable doing rows.

I can do dummbbell rows however, and I'll be trying barbell rows again today and if I can do them safely and comfortably then I will do them.

Anyway, critique?

>>34907965
and how would you do that?

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>>34907972
forgot attachment

>>34907978
Failure to fully extend and contract?

>>34907929
I don't really cheat as said, but idk.

Really don't see my lats.
And more back will never hurt.

>>34907937
Simple bent over rows?
I do lat pull down currently, trying to go up in weight too.
But after a few times I don't feel it in my lats that much anymore.
Also my grip fails before my lats, bar has weird grip.
I guess straps will help.

>>34907941
I already do face pulls and external rotation with cable every session, yep. Great stuff and helped my shoulder so much.

>>34907958
Well, I'm 6'4. I will compete in this weight class anyways.

bounced the muslim gfs head off the ground again lads

Phil what are those shorts you're wearing when you train? They're aesthetic as fuck.

>>34908191
Probably a rolled down singlet.

Why is plg dead?

Should I ask my mom and my grandparents to come watch my first meet?

>>34908379
No. You should move away, cut all communications and move country without them knowing then compete.

>>34908379
ask your dad, if you don't have one then ask your mom. also ask your good friends. grandparents .. whatever you want.

>>34908397
Ok I was just wondering if asking family members to come to the meet was weird or anything.

>>34908191
>>34908287
Adidas baselifter. Not ipf approved but everyone wears them anyway

>>34907360
go rek the fuck out of isis when

also block pulls felt like shit today, couldnt maintain upper back

>>34907360
when the koran was written

>>34908451
BASED cheater

>>34908505
>>34908451
They were IPF approved until may in sweden.

So you'll see loads of people training in them here.

Most swedes have their club logo printed on the singlet. Training in your competition singlet can make that print fade away in laundry, so many keep their competition singlet for competitions only.

>>34908549
so basically its like all the russians in the ipf taking drugs?

>>34908425
do you want your grandparents to watch you S/B/D ?

>>34908558
well i didnt do any sports as a kid so I think they might appreciate it

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>>34908555
wat

>>34908555
More like the Russians in any sport with drugs

3x2x270kg block pulls today, wish me luck lads

>>34908580
theyre doing it cause everyone else is doing it too, so they dont see anything wrong with it u dirty cheater

Lads I've been ill for the past week or so and its ruining my workout.
It's a weird cold and won't go away.

I went to the gym ONCE this week, failed deadlifts and went home as I felt shit.

Why are thin plates easier to lift?
My gym has thin plates and my crappy standard bar at home has these chunky ass plates.

50kg in my home babrell feels like 70kg at the gym

>>34908648
thin plates bend the bar less, making deadlifting harder because you leave less slack on the floor when you start pulling

>feeling my back round a bit during 90% block pulls
WHY CANT IT JUST REMAIN RIGID FOR FUCK SAKE

Some of you are alright.

If you lift in the Northwest, then don't go there.

>gym just bought like 7 new machines
>instead of weights they use some air pressure thing
lel wat

I get the chance to meet Sheiko in december. Costs a tonne of money and I'm nowhere near ready for his program. But he rarely visits my country if ever.

Wat do

>>34908865
it's not worth it by any objective measure
it'd prob be really cool

Is there any reason not to be on peptides?

>>34908865
>Costs a tonne of money

For what? For just meeting him and saying hi? Then it's not worth it.

> Diddlies today
> 150kg
> Weight moves easily off floor
> Damn bar keeps rolling inside hand

I think it's time to say goodbye to double overhand..I tried doing a set using alternate grip with lmao1plaet! after finishing my work sets but damn this shit feels wrong. I am forced to grip a lot wider so my elbows don't hit my knees and it feels so wrong and assymetric. Thinking of doing hook grip, anyone here DLing with hook grip?

>>34909037
Had the same problem at 125kg and mixed feels so damn weird indeed, switched to hook grip and never looked back.

Hurts like a bitch on the thumbs the first couple of workouts tho. Only downside is that you have to regrip every rep.

Look up some videos on it, and make sure there is almost no air between your thumb and the bar for maximum grip.

i live in london lads. Im scared.

>>34909126
L O N D O N
O
N
D
O
N

>try to setup like gunhamn
>RIP adductor
woa that felt awful

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>>34909126
It's okay lad, guns are illegal. You're safe

didn't know isley was literally nazi

LADS I NEED GARAGEBRO
MOWWWWW

>>34909267
Some ideas from nazism are OK. See, liberalism looks great on paper but it's actually awful in practice.

>>34909140
Unless you have extreme monkey arms like him you shouldn't bother.

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>>34909401
his arms are average

Best way to increase grip strength? Currently working up to 1-2 mixed grip holds twice a week at my ID weight and then doing some backoffs with neutral grip.

Answers from people who have actually overcome grip bottlenecking deadlifts would be super appriciated.

>>34909445
Of course there's no clear definition but in my experience most people don't lock out just above the knees. Isley is a clear example of a deadlift build and Gunhamn is quite similar to him.

>>34909463
Dumbbell rows and or Kroc rows.
I've never had grip problems and I've always done these.

It's helped so many people.

>>34909514
Probably one of the best things in the gym for me was heavy db rows

>>34909386
To be fair, these groups were small extremists that were funded and given arms during the Cold War in order to topple governments the US didn't like. In retrospect, it was a massive fuck up, because it allowed them to spread like wildfire and their radicalism became the norm.

>>34909636
>implying America doesnt want an unstable middle east

America is all about destabilizing countries to make them easier to manipulate and install leaders they like. See South America in the 80's and 90's.

>>34909668
To be fair, it all started from America invading Iraq for oil. That gave birth to al qaeda and after that it went downhill pretty fast.

One thing remains though, how the fuck do these guys get their unbelievable amount of funding to buy all their weaponry, filming equipment, bombs, jets etc?

>>34909657
>Banned for not using an IPF approved butt plug.

>>34909657

yeah but for real is this viable?

i have a few buttplugs at home, and ill be there in 2 hours or so.

i might try it + post results

>>34909766
I tried it once and they instantly knew, they pulled my singlet down and revealed the butt plug and said take it out

Bought myself a resistance band lads.

Already in love. How can something so simple be so useful?

>>34909735
>To be fair, it all started from America invading Iraq for oil. That gave birth to al qaeda and after that it went downhill pretty fast.
Lmao

One of the terrorists was a refugee in disguise boys

>>34909735

Pal, you need to do a little more digging. It was the Russian's aggression into Afghanistan, coupled with America throwing money at the freedom fighters, lead largely by people who would form Al Qaeda that birthed this shitstorm we are in now.

We are dealing with fallout from the cold war. Still.

got a free burrito lads

gonna get comfy and watch some naruto

>>34909839
What are you using it for so far and what strength is the band

>>34909876
>got a free burrito lads

Fuckin eh. In times of horror and brutality, the little mercies seem to be the most important. I hope it's the best burrito you've ever had.

>>34909869
This

>having to read Facebook posts from otherwise smart people nuthugging putin
Yeah no its good counter terrorism to radicalize the only multicultural society in the middle east and it Couldnt possibly be a diversion from a failed campaign in ukraine

>>34909856
Stephen Harper was right
Fuck Trudeau just doomed us all, thanks to everyone who voted for him (captainpoutine)

>>34909899

it's my first ever burrito

it's good

>>34909901
DON'T TURN YOUR BACK ON ME, I WON'T BE IGNORED!

>>34909893

Hey Sean

I put all that info on plggeneral.com

>>34908495

try "when humans evolved consciousness"

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>>34909917
That doesn't even make sense

>>34908865
That feel when you've already met Boris.

>>34909901

I hope my country is able to pull out of this conflict cleanly, so we can get boots on the ground as peacekeepers again. We've been so much more effective combating radicalization than radicals in the past.

I also hope France goes full Donald Trump and just bombs the ever loving fuck out of those ISIS controlled oilfields. Just bombs them to fuck.

What's a good glute exercise for powerlifting? There's no where I can do GHR at my gym and barbell hip thrusts kill my hips even with a pad.

Any suggestions on where I could do a GHR?

I bet they're regretting having those loose borders and minimal security on who enters now :^)

>>34909943
>I also hope France goes full Donald Trump and just bombs the ever loving fuck out of those ISIS controlled oilfields. Just bombs them to fuck.

Well done, that's exactly what they want you to do fucking idiot.

>>34909944

Squats usually are all most of us need. Are you having trouble getting them to fire while squatting?

Just lacking a little context here.

so lads how long until france drops napalm and white phosphorus all over the middle east

>>34909943
>I also hope France goes full Donald Trump and just bombs the ever loving fuck out of those ISIS controlled oilfields. Just bombs them to fuck.

I read this post as if a normal rationalizing person wrote it but then see the s.j.w wrote it
Is this captainpoutines real tripcode?

>>34909956

No lad, this >>34909970 is what they want.

>>34909944
Sumo deadlifts

>>34909956
lol you're a retard spouting rand paul international policy memes

you have 2 options

>bomb the ever loving fuck out of them and destroy them with attrition

>leave them be and let them grow

make your choice

>>34909966
I was told by SuperToast or whatever his trip ode is to do glutework.

>>34909986
Close the borders and keep them out.
Why is that option so fucking hard? Let them blow themselves up.

War sucks

>>34909987

Why? Because you're a girl and lolnoass?

Or because it's a weakpoint in your squats?

Give us some context my man!

>>34909956
>don't fight back
>just continue to get fucked in the ass with random attacks

>>34909944
Dimel Deadlifts, Split Squats, Barbell Hyper Extensions like Péte Rubish

>>34909999
>Close the borders and keep them out.

if you think this is viable you're as big of a retard as trump who thinks mexicans couldnt get past a border wall/security force

the people who committed these acts had french passports and would have gotten in legally

you're literally enabling them by not destroying them and letting them centralize power

you can either cut the head off the snake or you can let it grow

>>34910001
Maybe he's a guy with a lolnoass

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find a problem with this picture

>>34910034
I don't get it although I have an IQ of 180 and a big house and a cute wife.

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>>34910084
>I dont know anything about military stuff cause im smarter than you and a normie :)

>>34910034
Based fucking Israel, should have used H bombs though.

When are we gonna take the leash off israel and let them annex all the mudslime countries??

>>34910034

You mean other than using one of the most haphazard and indiscriminate weapons of war on a densely populated civilian region?

>>34910114
Thank you this is more like your typical social justice warrior posts I'm used to reading from you

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What are we training today?
>4x6@65% bench
Wow thrilling

>>34910114
This is a no reason zone

Try to stick to emotion, it's better for mass appeal and fear mongering.

>>34910133

Does Boris just hate the benchpress or what?

Then again it seemed to work for Norse.

>>34910146
Nah m8 I was doing 335 board press on Wednesday, 285 4x2 yesterday. Looks like 4x3 285 starting Monday.

>>34910133
You seem to have accidentally left out bag x groceries x F on your spreadsheet

>>34910158

>Boardpress

Sheiko is so fuckin weird.

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>>34910177
If you haven't done board press before it's really fucking fun

>>34910114
>gaza
>civilian
Dis nigger serious?

I really hate /pol/ plg
>Nobody's allowed an opinion and the only true answer is to stoop as low as the,

Shoo shoo I wanna talk about accessories.

>>34910183

Why not lower the weight a wee bit and do spoto presses?

>entire Facebook is clogged with retards that think changing a profile photo for a few days makes a difference to the islamification of Europe

>>34910223
idk ask sheiko

>>34910223
Entirely different exercise. Board press trains lockout, Spoto press trains tightness at the bottom

>>34910205
Speaking of accessories, the gym that I might switch to has everyone on cube method. I might end up running that, there are some seriously strong people there

>>34910133
MEET DAY
SQUAT 1x105%
BENCH 1x100%
DEADLIFT 1x105%
Get hype

>>34910005
Thank you

>>34910001
Glute weakness my Glute are small my legs are big
I can fire my Glutesmup more with a good warm-up but I need strong glutes.

>>34910238
>Entirely different exercise. Board press trains lockout, Spoto press trains tightness at the bottom

This makes sense

>>34910239

Kill it lad. Just kill it.

>>34910205
>as low as the,

What? As low as what? Though I agree. Muslim, Christian, Jewish, black, Asian, white; does it really matter? I don't get the whole race war aspect of isis, does it really matter if they pretend to be Muslims, when actual non violent Muslims hate them as much as the rest of the world?

>>34910243
>Glute weakness my Glute are small my legs are big
>I can fire my Glutesmup more with a good warm-up but I need strong glutes.

If squats are a big part of your program, and what you're telling me is true, you need to adjust your squat so as to engage the glutes, otherwise you'll never truly fix the problem, you'll just be playing catchup. This is also true for the deadlift.

>>34910239
Do you have an actual meet or just a skills test?

>>34910263
thanks for not helping me
It really doesn't help

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>>34910255
>when actual non violent Muslims hate them as much as the rest of the world
I don't understand where this view comes from that radical muslims are this tiny minority that are not representative of muslims in general
http://www.thereligionofpeace.com/pages/opinion-polls.htm
https://www.youtube.com/watch?v=g7TAAw3oQvg

>>34910266
Actual meet. Weighing in at noonish
>>34910248
Gonna do my best

>>34910273

You know, if this is your attitude when getting the answer you don't want, you should probably just give up.

>>34910282
Nice dude good luck!

>>34910282
HYPE for you lad.
Amber competes in an hour

>>34910279
>the religion of peace.com

Yeah, I'm not clicking on that. I'm Muslim. My relatives in France are Muslim. I called them because I was worried sick about them so nice the incident. Idk what kind of misinformed dumb shit /pol/ fed you, but we do not support Isis. And yes, Isis is a minority.

>>34910294
You know when you think you can accurately analyse everones specific problems and how to fix them (by suggesting they do nothing) over a 12 word post on 4chan then you should just take that trip off.

>>34910314

Look lad, you're telling me your glutes are weak/small

If you squat, and your glutes are small and weak you are fucking up your squats.

So instead of using some band-aid bullshit like glute raises, maybe fix your fucking squat, yeah?

If you're NOT squatting then A) you're an idiot and B) you're posting in the wrong goddamned general.

IMPORTANT POLL
http://strawpoll.me/5986610

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>>34910308
>I'm Muslim

This thread belongs to Christendom.

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>>34910308

>>34910158
So what accessoreis are required for Sheiko?

So far I'm getting that the list of meme accessoreis includes:

>boards
>boxes
>chains
>knees

anything I am missing?

>>34910407
Its just stupid that whenever something like this happens people immediately go "RACE WAR NOW" "gas every Arab" in existence. What the fuck did these people do to you? There we're Arabs in wtc when it blew up, but people think we wholeheartedly supported 9/11. Its OK to hate isis, we hate them too. Just don't hate an entire region based on what a few trigger happy crazies did.

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>>34910444

>>34910308
Everyone knows it's a small minority

The problem is islam in its core is so fucking cancerous that these extremists will always exist. Even if you terminate them all, a new generation will take their place eventually. You don't have this problem with christianity, which is based on love and forgiveness

I know everyday muslims have it rough because of isis and racism and what not, but honestly I feel no sympathy, you're the one who chose the most pants on head retarded religion

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>>34910308
-3/10

>>34910458
>small minority

>>34910444
Shut the fuck up. We have every right to want to gas you stupid fucking muslims. Maybe stop killing people every few months and people wouldn't feel that way you filthy shitskin.

>>34910407

WWII wasn't that long ago. You gonna pretend that the proud European tradition of genocide and racism and Imperialism still isn't around?

shit man, white culture is full of cognitive dissonance. As long as you can buy your smartphones and fallout4, and don't hear about white people dying, it's ok.

meanwhile, more than 1 million iraqi civilians died because of the US's war. Who's the violent ones?

>>34910444
might as well just link your tumblr and save yourself some time typing all this bro

>>34910428
Don't forget pin squats/presses

>>34910468
So we all deserve to die? What about an a Muslim immigrant who works just to feed his family. Is he a part of isis now too? Aren't you being too extreme here?

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>>34910476
>bitching about western civilization while enjoying all the luxury and prosperity of western civilization

>>34910428
reasons why i'll probably never do the 4 day program
>boards
>chains

https://www.youtube.com/watch?v=44vzMNG2fZc

I'm just surprised how few attacks there have been really. If ISIS wanted to I'm sure they could have done such bombings in just about all major cities by now. Continue like this, politics will never change. Maybe that's totally their plan? I'm just curious what will happen when they decide to step it up senpai and we finally see EU losing its cool and just nuking the shit out of everything, police state and so on.
I'm just ready for those end times mang.

>>34910476
You forgot whites don't have culture

>>34910524
White culture is so universal and a part of every day life that people take it for granted.

>>34910504
>>34910492
Is it only the 4-day that has that shit?

Why?

Is there no replacement for it?

I'm wondering because all of the talk about memeko makes me wanna run it someday when I am strong but if I have to buy or use 100-200 dollars worth of random shit I probably won't

>>34910559
the 3 day programs and the old CMS-MS 4 day program are straight weight. you need blocks for block pulls but no chains or boards.

Man, I hate it when /plg/ turns full on /pol/ mode.

>>34910306
Reported for ban evasion

>>34910308
Go back to your desert shithole, terrrorist

You can give away 1cm of height for 10kg on your total and thus increasing your potential total by 10kg, how many cm would you give away?

>>34909735
"Started" with colonialism but really started after WWII t.b.h.

>>34910589
Is Canada Muslim free?
C-can I live with you...

>>34910548
I know lad. I was just captain poutineing

>>34910593
I would do the opposite and lose 150kg on my total

>>34910567
It wouldnt be hard to adjust it to take those out desu.

I had to have shoulder surgery because they told me it was a labrum tear. Had surgery, turned out it was a "faramen" which is something that mimic's a labral tear. Doc said i'd be back lifting okay in a little over a month. It will be 2 months in 3 days and my shoulder is still in pain. Its the anterior part and the rear delt that hurts so bad I believe. Any ideas? Would the hottub help?

>>34910458
20-30% of one and a half billion is not a tiny minority tbqh

>>34910502
Yes you all deserve to die, go back to your own fucking countries and blow yourselves up then I wouldn't care

>>34910428
You don't *need* anything, you're supposed to tailor Sheiko to your own individual needs/circumstances.

>>34910593
10cm for a 100kg total. I'm fine with being 185cm. Plus I would probably get more on my total from better leverages and less ROM.

the "moderate silent majority" is irrelevant
https://www.youtube.com/watch?v=y1l4gGkPziA

>>34910034
Using WP in urban areas is a war crime. And I am far from being a Palestine-hugger.

>>34910600
Hell no there are so many ragheads here I'm going to fear going to work everyday since I work in the heart of Toronto , where if a smelly mudslime were to blow himself up in Canada, they'd do it here

Just the other day I seen those assassin Arab ladies with just the eyes showing
Thanks Trudeau for speeding up the refugee process and not doing proper background checks like Harper was doing
Nice hair tho

>>34910615
In my experience just don't fucking lift yet until the pains gone
I've reaggravatrd mine so many times now trying to rush back in

>>34909846
I agree with Phil

It started when Europeans carved up the middle east into borders with straight lines

It's really all the Europeans fault.

>>34910654
Just kill me now
I want to live in a Muslim free country.

>>34910279
You're not entirely wrong but that's like the most deceptive possible graphic you could have to display those stats.

>>34910282
wew lad

>>34910687
Just live outside major cities

>>34910687
I want to live in an immigrant free white only country
Maybe I'll buy up a bunch of property and create a gated community and then break off into my own little half-country that still takes Canada's money and benefits without the bad consequences of leaving entirely (get it that's Quebec only quebecs shit and my country would be better cause I would only let in white people with the exception of avonsquatsdales uncle)

>>34910428
Most of it is just bodybuilding, if a little heavier than most bodybuilders would train. Some programs require boards or chains but you can stick a water bottle under your shirt for boards or just add extra weight to replace the chains.

>>34907360
https://www.youtube.com/watch?v=KgzQuE1pR1w

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>tfw spend a couple hours lifting doing stuff not squatting, benching, or deadlifting
Fluff day is fun, chummers

>>34910458
>which is based on love and forgiveness

And being white and owning lots of guns and supporting laissez faire capitalism

>>34910728
Ewwwwwwwwww wtf dude if that's you then get fucking surgery or something or go on copious amounts of steroids

>>34910744
What would you expect someone named 200lbs1year to look like, you stupid faggot?

>gym closes at 8pm, I need to leave at 6pm
>dog takes a shit on the ceiling and I need to clean it up, miss gym time

FUCK

>>34910744
Wanna bankroll my surgery with your six figure income?

>>34910759
I thought he put 200lbs on his total in one year, since this is powerlifting general, not weight loss general, you stupid fagit

>>34910615
So some self massage, do all the right recovery things to heal it as well and as quickly as possible but don't start pushing it yet.

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>>34910777
What's the point man, we're all just going to get blown up by sandniggers anyways

>>34910779
Same.

>>34910728
You're a good lad but I couldn't help but laugh, this picture really threw me off guard.
I'd pay for your surgery if I could.

>>34910770
How did your dog shit on the ceiling? How does anyone shit on a ceiling?

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>mfw my gym is owned by Muslims

>>34910796
The funny thing is that this surgery would probably be free in Canada, although the free policies on surgeries like these are quickly changing here, which is a good thing
Did you know that like a few years ago we (the tax payers) were literally paying for people's abortion scar repairs? Like literally what the fuck
And if you're under the age of 18 you can fucking get plastic surgery like pinning your ears back, for FREE, with my fcking goddamn tax dollars

Pakis acting up in Paris again lads

>>34910816
This doesn't actually do anything we should be nuking ad slapping every Arab we see on the street not fucking making out monuments look pretty with lights

>>34910795
Nuh uh. Big Man Trump is gonna build a wall around America and keep the bad ones out after we kick em all out.

So just PayPal me the 21 grand I need for it, since it's just a drop in the bucket for you.

>>34910832
Really? Tell me more.

@34910823
And my hard earned tax dollars pay for your dad's depression medicine and your mother's welfare deepak

>>34910840
Nigger there's a reason why rich people are rich and poor people are poor
Hint: it's because we don't fucking waste our pay checks

>>34910854
Edgy teenager and / or autistic manchild detected.

>>34910816
Are all of these places putting up red white and blue to show their support for America's coming war with the Muslims?

Isley why don't you use peptides? Aren't the legal in uk?

>>34910975
Why would I?

>>34910856
hows your dad?

>do shitall to isis
>they send a few retards with aks
>bomb the shit out of isis
>they send a few retards with aks
>attempt to completely wipe them out iraq style
well we all know how that goes
world a shit

>>34911031
To become better

Man, I just hate and love daily maxing. It works, but fuck me is it boring.

>>34911107
and the first thing you do is share it here? real trustworthy bro

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>>34911078
>Man, I just hate and love daily maxing. It works, but fuck me is it boring.
Try working towards a top PR rep max every other day, or when you're feeling good. Alternating with accessories (front squat) can keep it interesting too.

Look up john phung.
http://www.johnphung.com

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>tfw you'll never be kk
https://www.youtube.com/watch?v=_COeRSNu-fw

>>34911107
S A U C E

seriously lads I have been so fatigued because of illness and I have lost so much strength.

I'm starting a new program next week, and have had most of this week off but I've seriously lost like 5kg from all my lifts and still feel weak despite not feeling ill. (But I am ill)

do SBD's add to squat?

>>34911200
They shouldn't.

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>>34911184
>still feel weak despite not feeling ill. (But I am ill)
It's k.

You should always deload a little after any training cycle or comp.

Do some light bodybuilding.

Bring up weakness. Lats. Upper back. Etc.

time for /nap/ lads

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supposed to deadlift again today. Probably going to just hit my bench sets and call it as my back is still fucking fried from attempting to deadlift last week.

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Do I have the proportions to switch to sumo?

>>34911149

The volume actually runs the risk of strains. I highly advise against is. My bench went from 245 to 335 this year. I got sad and did volume and boom strain.

>>34911301
>skipping dl's
just reduce weight goddamn

>>34911158
my gf

>>34911306
>The volume actually runs the risk of strains
Nah. Hit the rep max and done. It's not that bad

>>34911304
There are no proportions bad for sumo imho. The "ideal" sumo build is having short femurs so you're not forced to have your femurs parallel to the floor in order to achieve a somewhat vertical torso. But even longer femured people can benefit from sumo (cf. Wierzbicki, Layne Norton)

>>34911342
>The "ideal" sumo build is having short femurs
i am starting to think this isn't the case, seems wr's come from people with normal people femurs, long legs + short torso being the norm

195+40kg chains feeling fucking good today lads

>>34911342

I guess I have middling - long femurs so there's probably a degree of external hip rotation that I need to apply right? It just feels weird to have my legs so far apart, like I get no power

>>34910616
Where can you buy belts, wraps and stuff in Sweden?
Do you just order it off the internet or what?

>>34911419
fucking google it

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>>34907428
>>34911031

Found on facebook lads :^)

>>34911452
>wahhh people care more about what happens around them than what happens on the other side of the world
god i hate these faggots

tfw you did a 240kg diddly but only got 115kg when going for a paused bench pr. How do I fix this lads?

>>34911472
ask isley

>>34911149
Tried the rep max thing. Even less fun desu.

https://www.youtube.com/watch?v=IOfuZK-HHo0
LOL

>>34911738
post moar

Suggestions on comfy lifting clothes that pref aren't just tights? It's annoying to have to go diaper mode every time I pull

>>34911774
diaper mode?

wear singlet w/o shoulder straps on and a tee

>>34911774
Shorts and tee.

>>34911787
I might just fucking compete already so I can get away with wearing a singlet

>>34911787
>having a singlet
>not even competing
feels silly

diaper mode is pulling shorts up

>>34911774
I've yet to see someone lift in a kilt (outside of the Highland Games, which is mostly throwing, no?). I think you should get a kilt, lift in it for a few weeks, and report back to the rest of us if it's a comfy lifting garment.

>>34911829
Do you realize how fucking hot kilts are?

WHY DOES NOBODY ON INSTASYNC TALK
FOR FUCKS SAKE

>>34911774

>implying tights aren't master race

I look like a wide hipped birthing mother but stil

>>34911766
https://www.youtube.com/watch?v=tNS6RjkAzNM

>>34911885
it is in terms of comfy but man it just feels gay as shit

http://www.youtube.com/watch?v=YXSa7Plzhyc

oy, lads, todays I were squatting and so I go down, right, but I still have yet to really nail the form in the past 3 months of lifting so I go down and
take this
it's lowbar fyi
check this
as I go down, I did something good, really good, becasue I suddenly felt my hams taking over the load
and I go up
and go down and boom hams at it again, them devils
so I remember: wattaminut, a guy on the internet said that this is how it's supposed to be, that hams are to take over the load
but even though I'd been pushing by bum back as I went down for the past three months this had yet to happen
and it did today and it felt good
Did I finally squat right?

>>34909944
https://www.youtube.com/watch?v=EN6HAheRHYQ

helped me skwats, m8

>>34909869

pretty sure it started with the Americans and Brits overthrowing the democratically elected government of Iran and installing the shah, which lead to the islamic revolution and the Iran we all know and love today

(jk, it was Israel, everything started with Israel)

>>34911804
Compression shorts with short shorts over them

who in /plg/ DUP's? and if you dont, why not?

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>>34912128
Fatoreo DUPed his bench before hoping on the meme train

>>34912123
then i'll basically have to diaper anyway
>>34912128
garagebro does some home made DUP variant I think

>>34911774
Rugby shorts?

>>34912142
Triathlon shorts

>>34911774
Rugby shorts, tiny mesh running shorts, track pants. Compression shorts required for the first two.

>>34912150
>>34912177
>>34912206
think you just solved it for me

>tfw no leanna carr gf

>>34912206
>tfw using running shorts with briefs underneath
Feels cheeky tBh

>>34911878
Autism.

wearing shorts over your compression tights is so much fucking gayer than just wearing tights desu

>>34911982
Older people have always felt disrespected by younger people, young people have always tried to fuck each other, war fucking sucks, it's better for a teenager's development to spend those years drinking and dancing than it is to spend them killing people and seeing his friends get zipped in. And that ending, what the fuck? People settle down, what a shocker. Stupid fucking video.

>muh degeneracy

>>34912283
It is definitely not

It would be full homo to walk around the gym in tights with your pecker poking through

Stalling on 185lb bench while at 165lbs bodyweight. Can do 180 3x5, but at 185 it's more like 4-3-1. Already deloaded once down to 160 but stalled at 185 again.
Any tips? I'm on Lyle McDonald's generic bulking routine right now but I was stalling before I began it.

>>34912319
How tall are you? It's super fucking cliched advice but you probably need to gain weight and you probably need bigger benching muscles.

>>34912339
I'm a 5'8" manlet. Maybe I'm not eating properly; I'm stalling on bodyweight as well

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>>34912068
laaaaaaaads?

>>34912356
You could stand to gain weight. Do some more accessory work and/or move to a program that has slower progression.

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>>34912319
>Any tips?
Lats and upper back :)

Who here /excited to bench/ today?
6x6@265. Smolov jr hurf me good...

>>34912361
Mmmm, not really. Even a low-bar squat should be quad dominant. Yes your hamstrings are/should be working, but focusing on a sit-back instead of sit-down isn't usually going to be ideal. Remember to squat between your legs, not just stick your ass way back. Sorry.

>>34912396
>Remember to squat between your legs, not just stick your ass way back
i want to strangle rippe for making me sit back for a year

>>34912396
>>34912411
What the fuck
This is not how you squat
you hinge at the hips the bring the hips down

>>34912376
Trip on buda :^)

>squatting
>finish set no problems, no pain
>stand up, all good
>bend over, realize my left lower back is pulled or something, hurts like a bitch
>happened twice now
>no idea why because I feel nothing wrong during the set
Am I gonna have to film this shit? I bet it's due to my fuckin scoliosis or something

>>34912435
No, you hinge for a hinge, you squat for a squat. Grab a kettlebell and do 10 goblet squats. Now do 20 swings. Now tell me those are the same movement pattern.

>>34912376
How would you combat upper back rounding when fatigue sets in? Shit's awful for me at times, 3 singles at 90% and could just feel the last two becoming all back

Haphazardly doing rows/chins 2-3x/week as of now

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>>34912443
Im invisible shhhh.

>>34912446
Probably a small amount of rounding going on, do you feel your trunk loosen up at all as you get lower? (Hint: there IS some rounding, and you ARE losing tightness)

>>34912435
If I "hinge at the hips" I end up sitting back into almost straight shins at the bottom, just.. opening hips and sitting down works far better

>>34912457
this is absurd, to properly preform a lowbar squat you must keep shins as vertical as possible which is only possible by hinging at the hips.

you literally hinge in most lifts, squat, deadift, rows, whatever.

Hinging engages hamstrings and allows for more rebound as well as takes away stress from the knees

>>34912467
>How would you combat upper back rounding when fatigue sets in? Shit's awful for me at times, 3 singles at 90% and could just feel the last two becoming all back

Pendlay rows heavy and light, band pull aparts, face pulls. Snatch dl is good too, but hard.

>>34912473
>If I "hinge at the hips" I end up sitting back into almost straight shins at the bottom
This is correct.

>opening hips and sitting down works far better
This is not only a weaker position but a far more stressful position.

I get I'm about to get some bitchy replies about hinging but I've got to go so I'll probably not respond when I see them 2bh.

This is just the proper way to lowbar squat for maxmimum rebound and ROM efficency, I apologize if the truth triggers you

>>34912481
>you must keep shins as vertical
lol

Yes, you do hinge at the hips during a squat, I overstated it, but squatting is fundamentally about opening up your hips and dropping your body between them to get power from the legs, hinging is about bending at the hips while keeping them high to get power from the posterior chain.

>>34912485
Any reason for pendlay specifically? I've been doing every kind of row that's not a pendlay so far. I'll add some rear delt work too, not something I have programmed.
Toying with switching seated GM's (which I always replace) with snatch grip DL's, think I'll try it lightish and see if it fucks me up.

Thanks
>>34912500
Have a look at IPF World squats, sitting back to straight shins is not common at all.

>>34912500
>not only a weaker position but a far more stressful position
Know how I know you just started SS?

>>34912541
in a way i love rippe for giving me a 3x5 novice programme that got me fantastic gains and taught me some basics about lifting
on the other hand he teaches a lot of questionable things that people see as biblical and it's just unfortunate to have new strength athletes trying to force things because "rippe says this is how it is so it must be for me too"

>>34912534
>bring hips back
>pull them down
>hamstring stretch
>everything is nice and tight and you can't go lower
>reduced ROM
>assistance from the posterior chain
>rebound


Just so we're on the same page.

>>34912540
>Have a look at IPF World squats, sitting back to straight shins is not common at all.
despite the fact it's really not, you can get strong squatting like a retard.
See all Westside lifters as an example.

>>34912541
>Know how I know you just started SS?
Wanna know how I know you have autism?

>>34912540
>Any reason for pendlay specifically?
They're hard, and you have brace properly. Also, you can load heavy for a horizontal pull

Had Id yesterday lads. A friend wants me to gym with him rn.

I feel okay; should I avoid doing sbd anyway?

>>34910106
They'd only be bombing themselves.

They actually do hit themselves with strikes as it is.

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>all these dyels think you aren't using your quads when you change the slightest thing about your squat

>>34912584
>hamstring stretch
>quads don't
>everything is nice and tight and you can't go lower
>everything is nice and tight and you can't hit parallel

Forward knee travel is not dangerous nor is it weaker. Nobody except Lane Norton comes even close to squatting the way you're talking about. And yes, he's the record holder but >natty norton and he's the ONLY ONE doing it. You want to stay as upright as possible and externally rotate at the hips so you can effectively use your quads and glutes.

>>34912584
Also you can't just accuse people of autism when you're wrong and think it counts as a counterargument.

>>34912594
Just back/bis/bros it up. You could actually probably get away with some benching too tbf.

>>34912584
Top squatters don't have straight shins, I can't think of any example. Not in IPF, not in untested.
>>34912585
Pendlay's it is. How strict are you form wise with them? Was prone to cheating a bit in the past, for better or worse

>>34912614
>massive sit-back
>slight change

Show me the great raw squatters with vertical shins.

>>34912616
Norton has plenty of knee travel

>>34912652
Looking at some vids, that's true actually, he just folds way the fuck over. I'm sure he'd be more upright if he could be.

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>>34912643
>How strict are you form wise
Strict and explosive, set up and brace like a deadlift. Then I let it drop with bumpers. Reset on every rep.

Thats just my preference though

Holy shit at this child like hive mind, it's literally monkey see monkey do.

Anyway here's your example, watch his knee travel, it does not pass toes. He hinges.
https://m.youtube.com/watch?v=Pw9biyOlODM

>inb4 some implication about extreme vertical shins
The disussion was about hinging and excessive knee travel, which my example takes into consideration.

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>the best squatters in the world have an upright torso
Maybe SHW squatters because they literally can't lean over

>>34912666
Yeah Norton is just an anomaly in everything. Clearly works very well for him and his leverages but I wonder if it'd work for anyone else.
>>34912679
About what I started with but somewhere along the line my back became a dynamic helper. Going back to strict then. Cheers, going to keep beating my back until rounding stops entirely, whenever that is

>>34912683
>watch his knee travel, it does not pass toes
why are you using something as arbitrary as knees going past toes to assess the 'correct' amount of knee travel? fucking dumbass

>>34912711
>my back became a dynamic helper. Going back to strict then. Cheers, going to keep beating my back until rounding stops entirel
Strict will help with tightness and lat engagement. Feels good ;)

>>34912733
Excessive knee travel is literally knees passing toes, that's the point there is the more unnecessary stress on the joint.

Also lmfao at this childish reaction to getting btfod
You said nothing about how the strongest IPF squatter in several weight classes hinge

>>34912683
I fucking knew it was sean. He opens his hips, lets his knees move forward (shins not even close to vertical by the way) and hinges as much as he has to to take the weight to depth.

>>34912757
>Excessive knee travel is literally knees passing toes, that's the point there is the more unnecessary stress on the joint.
What the fuck? are you fucking retarded? do you have a source? I guess a really tall dude with tiny ass feet can have pretty much 0 knee travel whilst a manlet with long feet can have plenty and there will be equally as much stress on the knee joint?
fuck off kid

>>34912706
So you take a still from when he's collapsing forward coming out of the hole on a max effort squat and that's your proof? Fuck off.

>>34912764
Am I actually talking to illiterate children?
Perfectly vertical shins was your own requirement, I'm not even sure if that's possible if you have any fucking ankle dorsiflexion whatsoever.

He doesn't open at the hips, he hinges and keeps his knees allinged with his toes, there is no "upright torso", that is a highbar squat in the lowbar position, this is a true lowbar squat. Of course he opens up his knees, look at the angle of his toes point out, it's inevitable, he doesn't want them to collapse in on each other either so he has to make an effort to push them out.
Opening the hips is a requirement for both high bar and low bar.

We're talking about hinging, you begin the lowbar by hinging at the hips (which Jesse Norris does) and you begin the high bar by hinging at the knees (which he doesn't not do)

>calling me Sean because you disagree
Am I talking to a child?
>>34912776
>>34912771
Samefag manchild seems pissed off, can you not watch the video? His torso is like that through the entire lift.
https://m.youtube.com/watch?v=iBHc323QwFE
Here's a video explaining what I'm talking about, it is just unnecessary stress in the joint for an all round weaker position.

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>can't deadlift, starts hurting like fuck at 2-3 plates
>deadlifting also hurting right elbow
>can't bench because elbow is screaming at me
>squatting yesterday hurt my lower back like fucking crazy which is why it was worse today

fuck this gay earth.

>>34912855
how was your volume pre sheiko?

I was volunteering at the French embassy in Toronto today, and what was Bagboyshorts doing?

Wasting his time on PLG

Pathetic.

>>34912855
Are you me?
>elbow pain
>slightly pulled lowbar
>knees feel weak and slightly painful
>ignoring it and hope it all goes away

>>34912872
there wasn't any.

>>34912826
Opening up your knees so they don't collapse inward is what squatting is. He doesn't even start with a sit-back, he breaks at the knees and hips virtually simultaneously, spreads out his knees and drops between them, then folds over a bit more as he hits the bottom. He then starts to stand back up, has some trouble doing so in an upright position (which is what he was trying to do) and finishes the lift. Keep at that hinged squat thing though, I'm sure it'll take you far.

>>34912881
maybe try a lower volume version next as this one is clearly rekking you

>>34912873
Is this sean I met a Canadian on instasync just like you
I'll tell you more if this is sean

>>34912881
i know this feel
mfw people telling me to just start dropping volume volume to peak for my meet

>o-ok guys sure thing

>>34912826
>candito
AHAHAHAHAHHAHAHAHHAHAHAHAHA
this fucking guy

>>34912826
>hinging at the knees

This is not a thing

>hinging at the hips

A hip hinge is not just bending at the waist a bit, it's a whole movement pattern

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I'm a hip-flexor and glute dominant squatter and it comes at the expense of hamstring and abdominal development

>>34912893
I don't think you realise how visually minimal hinging is, this is moot trivia at this point, he clearly shows an example of hinging as best seen by how his chest comes down. Even then he begins the descend by hinging the hips.
>which is what he was trying to do
And you know this how? Because it suits your argument. Lol okay.

>>34912907
You are correct about knee hinging, I meant break at the knees.
You are misinformed about hip hinging however.

>>34912941
>I think
Post a picture and I'll decide if it's really you, then I'll tell you what I want to tell you.

>>34912937
No lad, hip hinge is definitely a technical term that you're abusing

>>34912941
Did you spend your day volunteering at the French embassy?

>>34912855
What happened?

>>34912953
Such trivial bullshit
I truly am talking to children, maybe let's not use any specialist terms and start talking to each other like we're 5.

you start the sit down by moving the butt back and then move the butt down, which helps you get in a good sit down to help you sit back up.

>>34912965
He obviously hurt his back and his elbow you absolute fucking retard