/PLG/ Powerlifting General

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lads fucking normies made me go out for a late dinner with them and they were all so fucking daft and so fucking boring aside from one of my lads who was there

0/10 wouldn't recommend

>mfw my ex was there
>mfw her bf she moved in with broke up with her
>mfw pretty sure her forehead gained 2 inches in height

How long of a break do you guys take between sets?

>>35040930
>forehead gained

Pretty sure you just look at her normally and not trough the love glasses anymore.

>I actually cried after my first ex back in the days
>she was a fucking red flag fest
>told me about getting fucked by random dudes at festivals

What was I thinking ...

>>35041074

Warmups I usually break 30-90 seconds, or however long it takes me to go get a drink or chat up the lads.

Work sets are five minutes. Up to eight if particularly brutal. Accessories and BBB set breaks are just whatever feels right.

>>35041103
Ayy ok. Always felt like I took a long time.

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Hey guys so I recently got advanced in all my lifts apparently and think I need a new routine. I'm trying to cut to 145 and keep my strength or even add a little to it. I was thinking 5/3/1 BBB and just skipping the deload week but would like some input. Yes my squat is shit and i just switched to high bar due to a hand injury that makes it really hard to support the bar during lowbar.

I'm 5'6 btw.

>>35041118
My press max is 165, not sure why it didn't show but i might as well include it.

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>>35041103

>tfw go to shitty suburban soccer mom tier gym 2min walk from my house
>1 bench station
>tfw if i take 5min breaks on a 5x5 i use only station for 30mins and feel bad

i need to change gyms

>>35041130
>>tfw if i take 5min breaks on a 5x5 i use only station for 30mins and feel bad

Fuck everybody else. If they really want to use it too, they can put on their grownup gymshorts and ask to work in.

>>35041118

I personally love 5/3/1 BBB, but I don't recommend skipping the deload weeks. The first one sure, but beyond that, naw.

>>35041145
alright gotcha, can you tell me about your success with it? I'm switching from just pretty much SS with weighted dips and chins after a long time and just want to be lean and strong.

>>35040909
I'd rather have Sean here than you

At least Sean is entertaining

>>35041164

Those are great numbers lad, be proud.

5/3/1 has given me twenty lbs a mesocycle to my total without fail. It was very successful when I first started, as I was cutting down from 215 to 190.

It's not an optimal program for powerlifters, but it's the most fun to me. I recommend tweaking it a little bit to suit your goals.

Those BBB sets after your work sets will make you stare death in the eye and tell him to bend over, and bite the pillow, cause you're gonna go in dry.


All of this goes with a disclaimer that I'm one of the weakest /plg/ trips, even if the other ones fucked off cause they got bullied by Sean.

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Why does many lifter look like this?

>>35041197
Thanks for this my man, I don't care if you're the weakest of the trips since I rarely keep up with these threads anyway. Just as long as there is some good advice going around I'm happy.

>>35041268
Avon are you here in any hour?

Got question about squat form

>>35041302
I'm gonna be up for another 30-45 mins shoot.

>>35041302
In an hour*

>>35041310
Damn.

Let me see what I can put together with what i have on this phone.

>>35041319
If you post it later I'll see it when I wake up.

Deadlifts felt fucking awesome today, bench felt pretty shit. Dont know whats up with my bench I'm alternating awesome and shit sessions. Maybe it's just the fatigue.

Weird question but is there a program where i take weights and put it on an exercise where there is already weights. Like for example im curling 65lbs and i *add* like two 5lb weights to the barbell? Is this a thing or am i being stupid?

>>35041376
Like progressive overload? Set progression? I dont get it...

>>35041393
Yeah like you have the weight you do and you put more weight plates on it? Or do i do my weight and go down until its the bar and then put more weight on then i was doing originally?

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>>35041431
I have no clue what your talking about lad. I'm out of this conversation.

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>>35041328
Don't have the video of second set now, that will be something I'll have to hit you up with when you get up.

So, pic related is how my squat position looks when I try do "sit back" more.

Video here is what I looks like what I used to squat like:
https://m.youtube.com/watch?v=fvswpkFqZgI

Honestly, my knees don't feel good when squatting.

It's never in the squat itself but after the squat that my knee feels like it has been pulled on too much and now feels kind of sore / strained.

This feeling is gone after a day.

But it is definitely not supposed to be that way so I figured that I cannot keep up the knee travel that I have in the video(!) as it seems to kill my knees.

The picture was me trying to sit back more and thus reduce forward knee travel.

How does this look to you?
And are there any other factors that you know of that could cause my knees to be uncomfortable?

>>35041462
My immediate reaction to knee pain would not be change up your squat. The generic advice I give is foam roll everything connected to your knees paying special attention to things that feel tight. This means calves, IT band, adductors, hamstrings and quads. And to do some high rep hamstring work. Leg curls or back extensions are a good choice. I dont think your knee travel looks excessive at all.

Please someone tell me Peter is okay ;____;

>>35041490
Very interesting.

So you would actually say this weird feeling comes from tightness?

I must say that I never did hamstring work and they are also very short - heard that one way to work against shortness is strengthing a muscle.

So hamstring work is a really good call, I should finally start doing it.

How many reps are high reps? Are you talking 8-12 or more like 30?

And you foam roll immediately after training - rolling each much for something like a minute?

>>35041534
What you're describing sounds like tightness from a surrounding muscle group. I get it too when my calves get tight. High reps meaning anywhere you want from 12-20. Start off really light at first just to flush the muscles with blood. As for foam rolling think of it as checking in on each muscle. Foam roll each one 5-10 times looking for tightness or pain. If no tightness of pain move on to next muscle group if their is then slowly foam roll the tight areas for 2 sets of 15 rolls.

>>35041613
Very informative, that's what I will be doing then.

Thanks a lot for your input and have good night!

hey

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>mfw reading up on leaked CIA documents to help with my sex life

where did it all go wrong lads

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>>35040909

first step to world championship lads

>>35042578
CIA did nothing wrong at Gitmo, imo

>>35042626
Wow nice racism shitlord, white men are ALWAYS wrong

#baka

>>35042626

The guidelines were fine

the issue was the guidelines werent followed. Gitmo is objectively despicable

Just did standing good mornings for the first time today as part of Sheiko. Primarily it's meant to work the glutes/hamstrings is it not?

Because I could only really feel that shit in my back... Is my back just weak compared to my hamstrings/glutes?

>>35043109
No it is supposed to work your spinal erectors/lower back/glutes.

>>35043133
Thanks mang

>>35043109
be sure to keep your back straight or even slightly hyperextended, you shouldn't bend it. You can bend your knees a little bit, just don't get your knees forward

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Is there any one who do powerlifting think that PL can help in street fight or facing serious crisis ?

>>35043159
>>35043159
It could help a little, I mean it's better to be strong and untrained in martial arts, then being a skeleton and being untrained.

>>35043159
If you first know how to throw a punch it helps quite a lot I think.

Though you're a grown-ass man and presumably white, so I don't know why'd you'd partake in such negroid activity at all.

>>35043159
>in street fight
Everything else being equal, yeah, being stronger is definately an edge. At least that's what I experienced in BJJ and thai boxing classes a while after I started lifting. I think it was Josh Barnett who once supposedly said strength is a technique, make of that what you will.

>facing serious crisis ?
That really depends on the crisis doesn't it?

>>35043159
Charge, suplex/double-leg takedown and hammer fists - no more fighting technique needed in a street fight. So a having a weight and strength advantage will help a lot.

For the most part people who are very skilled fighters know its not worth it to street fight so wont engage. And if you're engaging the fight then you deserve to get your ass kicked anyway.

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>tfw you will never get to be a philosopher (aka IRL shitpost artist)

>>35041166
Who said you were allowed in my thread you fucking bottom dwelling, uneducated, blue collar asa bag boy with no prospects in life other than a muder suicide of you and your fiancé?

>>35043308
now instead of sean we have this 14 year old autistic edgelord from pol
great

>>35043338
I just dislike aaron desu

Funny enough I've never browsed /pol/

>>35043353
verpiss dich einfach du huso

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>>35043338
>negative opinion of /pol/
reddit detected

>>35043302
Anyone can be a philosopher lad

read up on as much philospohy as you can build a base of knowledge

Then just fucking think about a topic and if you come to reasonable and interesting conclusions write them down if interesting and innovative enough you publish them

Such is life as philosopher

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>>35043370
But I want to be paid to make IRL shitposts and Zizek is pretty much the only pro philosopher in existence

>>35043359
Thats a lot of anger there

>>35043370
>>35043384

Philosophy is shit-tier.

>>35043388
In the 21st century yes

But you cant say it wouldnt have been interesting to be a philosopher way back in time like aristotle or locke or anyone really

>>35043405

Of course, when it was relevant.

>>35043437
>philosophy isnt relevant

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>>35043437
>implying we've ever needed philosophy more than we do today
Shame the kikes killed God

>>35043439
Refer to >>35043388

>>35043447
Why would we even need philosophy at all in the 21st century?

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>>35043464
Because our shit is fucked up, most likely beyond repair

>>35043482
And how will circle-jerking about metaphysical questions resolve that?

>>35041074
Long enough so that my breathing returns to normal plus about another minute

>>35043496
you could realize that the world is sacred and cant be improved

>>35043308
Hey FUCK you, child. At least I HAVE a job even if it is bagging groceries. You're not even old enough to get a job ha ha mommy pays for everything

>another year of being the "weird" uncle/brother/nephew

fuck lads...

Lads, I'm new in this shit.
Stats are(1rm tested)
-Bench 105kg
- Squat 115kg
-Deadlift 135kg

And my current gym has no 1.25kg plates, just 2kg, 3kg, 5kg, 10kg,15kg,and 20kg.

The thing is, can I just instead of adding 2.5kg, add one rep and then the next day 4kg?

Like:

Monday: 90kg*5reps +1rep
Wednesday: 90kg*5reps and 4kg more
Friday: 90kg*5reps and 6kg more

Still in SS.

>>35043545
(I did some curls n bench in the past, been in SS for 4months)

>>35043532
>world is sacred and can't be improved

This is a completely irrelevant, nonsensical statement. Fuck off with your redundant philosophy.

>>35043541
Just get shitfaced

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>>35043447
>Shame the kikes killed God
this is what religitards actually believe.

>>35043553
if you had truly realized it you wouldnt be so angry right now you fool

>>35043554
that's been my prerogative the last five or so thanksgiving/christmas dinners desu senpai

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>americans hating on philosophy

>>35043568
You'll be that wacky crazy drunk cool uncle instead of the weird one

>>35043576
>yfw I'm not an amerifat

>>35043566
Your statement makes no sense though.

>>35043576
Pic never more related

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>>35043601
Sorry I forgot my picture
>I study/discuss philosophy , m'lady

>>35043592
i try but i still get grilled

>anon why are you still doing that "powerlifting" silliness?
>anon why cant you get a gf?
>anon you're 27, why aren't you married
>why don't you have kids
>what do you even do with all that money (note : I am not even wealthy, just barely middle class and have good saving/investment habits)
>why didn't you come to uncle so and so or grandma so and so's funeral?!
>why are you drinking so much?

LIKE FUCK CMON

>>35043595
It wouldnt help you in any way if it did.

>>35043619
>>anon why are you still doing that "powerlifting" silliness?
>>anon why cant you get a gf?
>>anon you're 27, why aren't you married
>>why don't you have kids

trip on filip

Where's norsefat?

I want to show him the qt PL girl I matched with on Tinder

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>>35043619
Why are you 27 no gf or wife who doesn't attend his grandmas funeral
What the fuck is wrong with you

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>philosophy is non relevant
>my country is fine, having completely fucked morals and debilitating and insane nationalism is completely normal
>what do you mean it's wrong to let jamal and chad fuck every girl? it's cultural progress!

>>35043628
ive had my tinder account hidden/deactivated for over a year and I'm still getting matches kek

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>>35043361

>implying reddit is worse than /pol/

>>35043302

Kierkegaard has probably the best argument for faith I've heard to be honest family

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i think my boss might have read this CIA "Simple Sabotage" training manual lads

>>35043361
Nobody has a positive opinion of /pol/, not even /pol/.

>>35043639
Wow you pretty much just admitted to being a faggot redditor

I don't even post on /pol/ or care about that shit at all but you need to go now and stay go

>>35043644
Where can I read this and what's it about

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>philosophy?
>nah i dont like that, it confronts my views of the world and presents arguments and logic that completely undermines my lifestyle so i'll ignore that
>ignorance is bliss!

>>35043464
Critique of philosophy is inherently philosophical. Empirical answers are not possible for many important questions anyway.

>>35043541
>>35043554
This is actually good advice.

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So, would vid related be an IPF approved attempt?
I'm asking this because I know it was shit form (though my back didn't round, so there's a positive at least...), but I don't really know the rules on what gets a red light and what doesn't.

>inb4 shitty form
I know, this is why I'm asking.
This was the final rep of a set of 123x8, not a 1RPM attempt ok. Pls no bully.

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>>35043653

Its the CIA's Simple Sabotage manual, first written in the 50s but updated a few times.

You can find it by searching "simple sabotage cia" on google, as it was declassified in 2008.

its a fascinating read!

>>35043652

>thinks all of reddit is shit
>doesn't know subreddits are independent and there are good ones

How new to the internet are you?

>>35043673
Can you put it in .gif format for us iPhone masterrace users?

>>35043682
You still didn't say what it's about
>>35043683
Go back to Reddit fagit

>>35043673
>123x8
>one-hundred twenty-three separate sets of eight reps


What the fuck

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>>35043496
You see, the victory of historical and dialectic materialism following the second world war has led the European soul to exist without purpose. Furthermore he has shoved himself back and shackled himself inside the cave that the man from Nazareth died to pull him out of.

As the European soul is now a confused, spiritual nomad, he is not only seduced by exoticism, pharmakeia, reverance of manual and phenomenal stimulation (much like a child) and intellectual onanism, but has such a lack of ontological holism that the only thing that can make him realize that he has shackled himself is the loom of material death.

I fear that these chains will not be broken by anything less than an eschatological event.

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>>35043692

It was originally written in 1944 to be used as training to foster saboteurs in Germany.

It covers
>Effects of sabotage
>Motivating and creating civilian saboteurs
>Tools, targets and timing
>Specific suggestions for simple sabotage

>>35043708
you could just smoke some dmt fyi

>>35043708

>man from Nazareth died to pull him out of

Stopped reading, take your religious shill elsewhere.

>>35043723
>>35043742
This is exactly the fearful and complacent nature I'm deriding.

Though it is beyond me to pull you out of the cave I will wish you well.

>>35043699

>This was the final rep of a set of 123x8
>final rep of a set of 123x8
>A SET of 123x8

123kg x 8 reps

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>>35043673
I would be redlighting you for double movement and hitching.

You can read everything you'd get redlighted for here.

>>35043758
Allahu Ackbar, brother

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/whoelseheremanlet/?

>short man gets buff
compensating

>short man drives nice car
compensating

>short man gets good job
compensating

>short man gets hot gf
compensating

>short man is very skilled at something
compensating

Such is manlet life.

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>>35043841
>mfw fail at everything and have unpleasant personality but nobody cares because tall and good-looking
Feels fucking great mang

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>>35043533
>mfw people think im underaged cause sean said it one time

>>35043870
And the fact that you act like an edgy sixteen year old

>>35043902
ok sean

>>35043777

What is a "double-movement"?
And when did I "hitch"? I didn't support the bar on the thighs, from what I can tell... But I'm still a noob so I don't really know what is considered hitching.

Thanks.

>>35043638
Don't you have a gf?

>>35043993
>sean
>having a gf

>>35043928
Double movement means the bar moved down as you were pulling.

Hitching doesn't have to be a full lean back with the weight resting on your legs like you see in strongman comps. It just means you use your legs to support or assist the bar. In this case as you moved towards the top it appears as if your legs came under the bar and you "kicked" the bar up towards lockout.

>>35043841
sean is a manlet, 5'9

>shitpost every day on a board
compensating

>>35044028
>5'8 150lbs

>>35043870
Everything Sean says is fact

>>35044032
I'm boardshorts

>>35044086
>5'9
>Manlet
????

Why is the conjugate method/system shit?

>>35043928

I concur with Jesus' interpretation here. That deadlift was dirty. Keep working at it though, m8.

Hey lads... So today is the anniversary of the death of my dog and I sort of missed the bastard. In the middle of my light weight form fixing deadlifts I remembered and teared up. I couldnt finish my set so I took a moment. When I was done with my workout I got into my car and started crying about missed opportunities with chicks and being a kissless gfless friendless virgin. My 23rd birthday is coming up and now all i want to do is cry out all of my emotions that have been pent up for a long time. I dont know where Im going with this but it just feels good to type something out

>>35044299
ur a faget to be honest

>>35044284
No one knows if the conjugate system works or not, since everyone who uses it just blast more drugs and cut their squats higher when they want to move bigger numbers. Therefore it's impossible to interpret anything based on results

>>35043870
Just woke up, you've been talking to Sean.

I feel like you're underage because of your little bitchboy frame and fuccboii attitude.

>>35044284
The way it is usually applied is for geared powerlifting for lifters on gear. High intensity, low specificity, "speed day". Not optimal for raw lifters unless it's been adapted for that.

Seems great for upper body if applied correctly, haven't seen a particularly strong squatter that does conjugate though...

>>35044307
Thanks sean, you always know how to break a person's spirit when they are down

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>>35044324
Not even Sean, I just can't tell a lie.

>>35044299
Wow your problems suck ass, stop being a bitch. Ever think that maybe why you're a fucking kissless virgin is because you do shit like sob in your car because that skank you liked wouldnt touch your weiner?

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>>35044299
I gotchu', internet-friend.

I'm sure things will work out. All will be well.

>>35044312
>just woke up

Ah such is the life of a bagboy NEET

>>35044312
Panzer is in uni and of age, but has the mentality of of an edgy 15 yo.
Hes good at wargame though.

>>35044299
Let it out buddy

>>35044299

It's ok to be sad, friend. You're doing better than you think.

>>35044369
And you have the mentality of a 12 year old
Fuck off benchbeta child
No posting for you until December 20th

>>35044353
>the greatest trick sean ever pulled was convincing plg he never existed
>>35044359
Man its not just a few girls who I liked rejecting me, its everything. Im not normally like this but it feels like everything pented up and exploded at the gym.
>>35044361
Thanks lad

>>35044406
>everything pented up and exploded at the gym.

Using physical exercise as an outlet for frustration is healthy.

And I want you to know, that having sex is not a measure of a man. You will be judged by your work ethic, your honesty, your courage, and your passion - not by the amount of women you've laid. So stop beating yourself up because you haven't closed on some girl. You've got to love yourself before anyone can love you.

>>35044299
At least you can cry, last time I cried was 15 years ago. Its good when you are able to let it all out from time to time.

>>35044406
Oh well sorry, i thought you did it all the time. If you need gf go on any dating site but tindr. POF is actually pretty nice and its free. Also get a hobby like music, playing a string instrument is basically a guaranteed gf

>>35044439
>>35044441
>>35044444
Thank you my friends. I think I'll go back to the gym then and work on motility work and stretch to vent the rest of my feelings out

>>35044441
Sooo edgy senpai lmao

>>35044312

Idk why people don't like you. I like you boardy

Sad because I'm missing a day after squatting for 42 days. Fucking turkey day. Oh well. Back on the grind tomorrow.

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>mfw literally can't

>>35044367
The grocery store was closed last night but we have to get ready for thanksgiving

>>35044502
Maybe they just don't get me.
What does your programming look like for squatting every day?

>>35044501
I know, actually I told myself Ill never cry again after my mom and dad had a huge fight which made me spend the night sobbing in an armchair. That pretty much evolved into massive anxiety issues and inability to have a normal relationship with another human being. I guess you can call that edgy.

Should I run Texas Method as a 3 day Volume/Recovery/Intensity split or an Upper/Lower?

>>35044727
well just let it all out now then

>>35044731
3 day

you can swap to 4 when the weights get too heavy/the sessions get too long to suit your schedule

>>35044731
V/r/i imo. Upper/ lower is really fun but the program is based around the 3 day you mentioned.

You could try u/l at some point but it's important you don't stay from the spirit of the program

>>35044727
I went through a period where I wouldn't let myself cry. Pretty bad years but I was PanzerJ's age, around 14 or 15. That came to a halt after reading Lone Survivor. That shit ripped my heart in two

>>35044788
Panzerj Btfo
Panzerjager under aged banned when?

>>35044598
cant what friend

ITT: An edgy nazi and anti-democracy leftists flings shit at each other

>>35044727
Edgy as a knife

>>35044731
3day would be the best imo. Upper/Lower means that you have 4 days where your lower back does heavy work.

When your genetics are shit and can't into aesthetics.... powerlifting

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>>35044788

>bagboyshorts

>>35044886

post your "aesthetic" physique and I'll post my PL physique, let's see which one is better

>>35044905
mad fatty is mad

>>35044886
What sport is this "aesthetics" you're talking about?

>>35044913

kek, i lift way more than you, and I'm probably more aesthetic than you too

REKT

>>35044886
When you decide 4pl8 is just. too. heavy.

Aesthetics

>>35044871
Except I'm not a leftist at all.

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Why must we fight so much, friends?
Shouldn't we be promoting brotherhood and camaraderie with our fellow iron-lovers, regardless of their training choices (bodybuilding, weightlifting, powerlifting, strongman, what-have-you)?

>>35044933
>When you decide 4pl8 is just. too. heavy.
I take it you took that route with your squat and bench?

>>35044933
>Except I'm not a leftist at all.
>Non-white girlfriend
>Uses drugs
>Is like 28 and still in school
Yeah...
Let's talk about lifting instead. What're you lifting today?

>>35044940
Blame the edgy 14 year old panzerfag and the weak roiding lanklet for that
And thank based Sean for keeping it contained

how much does chalk add to your deads guys? ive never used it and pulled 4 plates for the first time today, i felt i could go higher but watching the vid my grip nearly gave at lockout

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>>35044949

>>35044999
Just buy a block of chalk and bring it to the gym every time you go.

>>35044940
Strongman and weightlifting is cool as fuck and performance based.

Bodybuilding is eh. Not my thing... Cool that people are willing to diet as hard as they do, but the training aspect is such a small aspect of bodybuilding compared to steroids and diet, it's just not interesting

>>35044999
It can add a lot. Not just for physically holding the bar, but there's a mental effect that having a positive grip can have on your pull

>>35045088

if you want to be helpful for once, what tips do you have on bulking?

Seems like I actually am stronger touching around a cm below nipples in the bench.

I was quite sure that I am stronger touching around 1 cm above, but nope.

Maybe that's because my arch got stronger over time bringing my nipples further to my head, does that make sense?

The only problem is that if I go a tiny little bit too low I really lose control over the bar and it shifts even further down.

>>35045137
Above the nipples is incredibly high, I think most of us are much closer to the xiphoid process.

>>35045130
Fuck off sean.

>>35045130
>for once
Fuck you
I would say ask nicely but that's probably impossible for you

>>35045137
You'd be really weird if above nipples was best for you

Where you're touching now is generally accepted as within the zone of where you want to touch

>lose power if too low
Yeah that's how it goes. Really important you keep the bar in that groove

hey I'll be here for the next few hours again in case anyone needs their Sheiko questions answered

>>35045166
Yep.
Trying to figure out what muscle controls the path the most right now though, in the movement from head to toes that is.

>>35045146
It was always an on the edge balance with my shoulder but for some reason I once declared it as stronger and since then went for it that way.

I think that's because I tested it when I misgrooved the bar trying to touch low and thus had a really shitty leverage.

>>35045166

HAHAHA BOARDSHORTS ONE CHANCE AND HE BLEW IT HAHAHA FUICKING PATHETIC FAGGOT

AHAHAHA LITERALLY THE WORST HUMAN BEING ALIVE RIGHT NOW

STOP POSTING

JUST

STOP
HAHAHAHA

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>>35045203
Is a GPP base necessary before starting?

Which lifts does it help the most, and which the least?

>>35045221
Trip on panzerfag
Or did you get permabanned for being underage?

>>35045234
>>35045203

Woops forgot my trip

>>35045249
SEAN FUCKS UP HAHAHA IM LITERALLY LAFFING MY DAD OFF.

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Hey lads. If anyone is still interested in talking about pl I would be glad if youd help me real quick.
Every now and then I get pain in my shoulder, mostly after pullups, sometimes OHP too. Can anyone send me a link with some drills I can do for my shoulder health?
Unfortunatly I cant do face pulls because home gym... I have a elastic band tho

>>35045260
Yeah it's called not doing pull-ups or OHP you idiot
Also your home gym must suck big fcking donkey dicks if you can't even do facepulls

>>35045207
>what muscle controls it
Your brain muscle, dummy!

>>35045260
If you have an elastic band why can't you do face pulls?

>>35045276
Downvoted.

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>>35045260
Also with your elastic bands do this
You're welcome you little cock munch
Also that's if you want to fall for the facepulls meme and do it.. I wouldn't if I were you

>>35045285
Can you give me an upboaT here please?

>>35045289

>>35045281
I try to do them with the band, but I dont feel that the resistance is high enough despite it beeing a heavy one. Or should they feel pretty light? Furthermore I feel that I should do more for my shoulder cause I still get some light pain from time to time and I dont want to ignore it.

>>35045260
External shoulder rotation is the #1 propriety for shoulder health.

>>35045303
.....If the band doesn't feel tight.....back up a little.....did I really have to say this?

>>35045315
no, you didnt have to. Im not that dumb. All Im saying is that I already try to do shit with the band but that it doesnt feel right and/or enough. Sorry if I annoy you so greatly

>>35045330
Just fuck off newbie

any good black friday deals?

Im looking for knee sleeves and resistance bands

>>35045330
It has to be a rotation where the humerus is pretty static and you rotate along that axis, it's not like a standing pull up, the rotator cuff is best isolated if you can focus on keeping your elbows in the same place and changing your forearm angle if that makes any sense. It really doesn't have to be heavy to be effective. Rotator cuff muscles are tiny

>>35045362
I think I understand what you mean. Thanks for your time

>>35045348
Yep i know a place

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My bench form is shit. Could also be the angle to a degree, but you can see that huge moment arm between the bar and the elbow and the wrong positioning of the barbell in the beginning of the lift. Unfortunately this has been engrained too well on my mind, how do you suggest I fix it? My chest is prettty weak and there is some overcompensation going on from delts and triceps.

>>35045300
Answer my question, cunt.
>>35045234

>>35045362
Everytime I hear you talk about rotator cuffs I cringe

>>35045378
>ll on my mind, how do you suggest I fix it?
Hmm I'll need a video that is compatible with iPhone to critique you
>>35045381
No idea what GPP is so I'm gonna say no it doesn't matter

>>35045386
Point out the flaws or shut the fuck up.

>>35045403
The major gaping flaw I seen was it was posted by boardshorts
Oooooiiwee

>>35045398
>No idea what GPP is so
Then take your trip of, fatherless cunt.

>>35045413
Funny.

>>35045416
I'm not sure who you think I am but I assure you I have a father and am an expert when it comes to all things

>>35045378
Try getting a better arch, stay tighter, and squeeze your shoulder blades and lats together. And try to really dig your traps into the bench. And push the ground away with your feet.

Anyone here competing in the UK in 2016?

What meets can I attend to qualify for nationals? I'm only conscious about getting a total so I qualify, so any ideas?

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>>35045439
Try imagining this juicy thing while you set up.

>>35045376

th-thanks y-you too

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>>35041074
8 min for bench, 10 minutes for squat. 15 mins for deadlift.
Westside yo.

>>35045493
Shouldn't the roids allow you to recover more quickly in between sets too?

You should give it a try, will save you a lot of time.
And saving time seems to be a big priority to you (even though you failed to see that you just traded it for time at the end of your life)

>try SBD medium sleeve
>spend few min trying to get it past my calf
>do the fold over both ends thing
>manage to get it bit further
>get a feeling equivalent of trying to foam roll calf with a golf ball or someshit with a fat person sitting on top
>still try to force it up, no go
ended up with large, fuck it my calf : knee ration is shit

>>35045480
I'll tell you if you ask me directly
I only answer direct questions addressed to me


It should follow normal letter with "greeting Sheiko expert" along with salutations at the end

>>35041074
I don't keep track at all. I go whenever I feel like doing that next set. Sometimes I bang it out 90 seconds later because fuck it I'm feeling it, other times me and my partners shoot the shit for 10 minute.

>>35045528
They have a char where it tells you how to choose size.

And everyone on here always tells you that you pick one higher than their suggestion.

Sleeves barely add anything to your squat, it's mainly about warmth and a good feeling.

So them being super tight is only fucking annoying to put them on and worth nothing.

>>35045567
Well I went to the store and just tried them instead, could tell that even if I could get the M's on I wouldn't be willing to spend the time required doing that before every workout. I mean I'm not intending to get smaller either.

Will be interesting to see how it is to squat in them

Just going to post a powerlifting feel.

My bench is struggling, my co-worker just did the state bench record for a 5x5 and then hit 60lbs over the record for a single afterwards. I'm going to convince to do a meet but I don't want to live on this planet anymore.

When people talk about getting their test levels checked, what exactly are they getting measured? T3, T4, total, free...?
I didn't realize there were so many different tests.
Also, how much (ish) should it be costing?

>>35041118
Skip the deload, add the joker sets (mandatory), & first set last (optional )

>>35045616

>Also, how much (ish) should it be costing?
Free

also will i rek my SBD's if I double them as deadlift socks?

>>35045792
Ask SheikoExpert

>>35045616
Depends where you are from. In Australia it is free, or at least mine was.

Unless you look like a 13 year old boy and talk like alvin the chipmunk the number you get back from that test won't really mean anything or tell you much.

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>>35045522
lmao, this shit works, I don't even want to live that long.

>wrist wraps for diddys
does this help?

>>35045863
are you back from travelling? how many gains did you lose?

https://www.youtube.com/watch?v=e6wFb9bMJFk
ROFL

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>>35045954
I liked the last one better, but this one is pretty good too.

How do you approach the next week of TM if you fail a rep at ID and hit 4 instead of 5 reps?

>>35045989
Deload to bar then do GOMAD

>>35045237
Ive been playing wargame for like 5 hours thats sean

If im trash talking aaron ill do it with trip on you nogg

>>35045921
He's staying over at boardshorts' gfs house

>maxed out at 50kg ohp today
quest for a 1pl8 ohp begins NOW, I'll try to hit it before spring cut

I've been watching Layne Norton's videos about metabolic adaptation and reverse dieting, and it seems legit to me, but I'm a little fuzzy on something.
He's really clear that adding calories after a cut is best done slowly (~5% of fat and carbs per week), but I didn't catch what's best for subtracting calories. Is it better to cut quickly (like just dropping calories by 500 for a while), then reverse diet back up, or is it better to slowly drop calories in a similar method to after the cut (that same ~5% of fat and carbs per week)?

>>35045989
you have to figure out why you failed. if it's something simple like not sleeping enough or not eating correctly then fix that. as far as training goes there are two main problems: either doing too little or too much on volume day. as a rule of thumb, if you're just stalling then you're probably doing too little. if you're going backwards then you're probably doing too much. another option is that the weight is just getting so heavy that you can't expect to increase every week. going up on VD one week and ID the next week is one option.

>>35046043
Yay I'm stronger than some random dyel in plg
How does it feel?

>>35046135
you probably dont total more than me

>>35046144
Probably. I still overhead press more than you so that's kinda a moot point.

>>35046158
no its not because im stronger than you /where it matters/

my lifts are 185/122.5/230 in comp at 93

>>35046180
Holy shit why is your press so weak lmao?
Also you're weaker than me, who would of known?

>>35046180
>those lifts
>that attitude
lol fuck off weak faggot

>>35046046
It's not. His reverse dieting is a marketing gimmick bullshit guru's.

>>35045445
Any three lift meet in the gbpf labelled open and most labelled championship (regional ones like West Midlands etc. Not British championships or above, obviously)

how high up should knee sleeves be?

>>35046192
post lifts or fuck off cvck

>>35046188
long monkey arms, bench is offset by my ability to arch through the roof

>>35046194
Don't know why I'm asking you but I'll ask anyway
Will any of. Y lifts be effected if I do calve raises at the end of every session?

I'm embarrassed by my calves. I want big arms and big calves but not at the expense of my total.

>>35046219
>post lifts or fuck off cvck
37.5kg on your total
literally twice your press, and lighter than you

>>35046229
The tightness in your calves could conceivably make your squats more awkward but I doubt it

However I also doubt that the calf raises will actually make your calves bigger.

>>35046259
i can also E stat
i mean a video from your meet, or a screenshot of your lifts from goodlift

>>35046270
nah just gym lifts, wouldn't go for a "but i'm so strong" attitude if they were meet lifts either tho

>>35046269
What would you suggest? I'm very calve concous

>>35046287
there's this 70kg arab at my gym who loads up 300kg, unracks it and just bends the knees 1cm and goes back up 3 times, then re racks. He says it's to strengthen that tendons ligaments and core. He still says he squats 300kg though.

>>35046287
>comparing gym lifts to comp lifts.

He out totals you by 537.5kg

>>35046304
>yfw your bench literally out totals garagebros bench

>>35046300
you're weak and acting like you aren't, if i was e-statting this would still be true
>>35046304
yeah and you "outbench" me by sub 3plate

>>35046297
I'd suggest not bothering at all and making peace with having skinny calves.

>>35046323
Yes indeed.

>>35046342
See above

>go on ebay to buy standard iron lyf like hoodie
>whatever i search for i find everything but
the fuck happened to normal hoodies

>>35046382
why don't you post much anymore?

>>35046382
Could you be more helpful please? I'm not making peas with skinny calves, I have to travel 11 miles in shorts to my gym, I'm sick of the only part exposed being my calvelets.

Calves every day

>>35046421
5x10 every other day or 3x/week or something

>>35046382
Are you ever going to visit freedomland? My gf and I are going to yurop probably next year and I'll try to make a push for London even though it's probably historically the least exciting place there.

>>35046421
Genetics dictate what your calves will do

>>35046430
P-pls visit my gym, I'm not too far away from London.
I'd kill to lift with you man. Tempted to come london to lift with you and Isley if I have to.

I'm %100 serious.

>>35046427
make a point of walking around on the balls of your feet, run around doing likewise, walk backwards of cobbled roads, go hiking, those will all help your shitty calves get bigger

>>35046382
Why'd you stop posting on fraud

>>35046476
Haha alright man if I book tickets to uk I'll make sure it's known.

Gotta lift with George and gbro for sure, too.

>>35046430
>london
>historically the least exciting place there
you're such a fucking retard

>>35046418
Fallout 4

>>35046421
I am being helpful. It doesn't matter what you do. It'll have neither strong positive nor strong negative effects.

>>35046430
>historically the least interesting place
Errrr not really but okay.

I will visit the US. I'm gonna go shooting with norsie :3

>>35046501
I'll definitely come along if possible

>rest day tomorrow
>just want to lift
thinking of hopping on sheiko 4day instead of 3day just for the extra day
duno if good idea

>>35046517
Sorry, I meant what calve exercise would you recommend if not calve raises?

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>>35046430
shiet son, be sure to stop by

>>35046517
>It'll have neither strong positive nor strong negative effects.
what exactly makes the calves different from any other muscle? nice broscience george

reminder if anyone wants to come to downtown Toronto and get their fucking teeth kicked it in , let me know

>>35046548
Do you have the soleus machine? That.

>>35046501
Kek. It'll be busy. Tbh there's not enough space at Cameron's gym (shed) for four of us and he's banned from bgwlc unless he quits BPU and never takes roids.

Does anyone here get a sore lower back from benching? Sore like you 've done lots of hyperextensions. How am I gonna do ID Deadlift tommrow ;_;

>>35046575
Soleus machine
SO THATS WHAT IT DOES, yes I have that at my gym. I thought it was some sort of hamstring curl...

>>35046567
They're about 50pc elastic fascia and tendon by weight for us calflets.

>>35046564
One day we'll do a big international plg meet up.

Hey guys im going to be running smolov jr for bench. Would it be ok for me to run it for my squat and/or deadlift at the same time as well? or would i get too tired from it?

>had forearm/wrist issues for like a month and some now
>went shill and bought wrist wraps
if this doesn't fix it i'll be pretty mad
also shoulder hurting a bit during benching due to a slight fuckup some week back, not sure if power through or rest

>>35046590
I get it too. It might be from arching your back when you bench. At least thats how it is for me

>>35046515
I've been to London before, didn't get all the museum trips in that I wanted but France was fucking great in terms of museums and all that good stuff

>>35046564
Been to Rome before. Would go again

>>35046575
There has to be a gym where the three (four with anon) of us can do a day pass. Jesus coaching my bench was so fucking nice though

>>35046627
Don't rely on gear to fix you

>>35046573
>violence

>>35046630
>>35046590
Yeah if my arch is too SUPREME

>>35046564
Why so he can get pick pocketed or so you can share some juice with him, wop?

>>35046659
Could train at tiny trips gym?

Also mate I'll take you round the British museum la

>>35046659
>Don't rely on gear to fix you
i'm not gonna stop squatting and benching 2 months into a cycle because of something minor as fuck

>>35046602
wouldcome/10
>>35046659
Would be such a nice city if it was cleaner imho, you should visit other regions if you have the chance. You can visit massively different places that are only 200km apart

>>35046672
shhh, don't ruin my plan, I want to pickpocket him so I can buy myself some juice

>>35046686
That's what I keep hearing. I'll definitely be there when I visit Europe again. Rome was beautiful but so fucking dirty.

Like damn nigga import some brooms or something

>>35046677
Yeah man whatever works. May as well make plans when I already have my shit booked

>morning workout on sheiko
>shit sleep, felt like ass getting up
>nearing end of cycle, bit fatigued
>still bit groggy during warmup
>squat pyramid
>set of 7 feels awful (the kind that you know isn't actually that bad but man it sucked)
>finish it, loudly exclaim "fuck you boris"
then i see a guy on the leg press wondering if i was talking to him, goddamn my shitty days always seem to land on the workouts i like the least

>>35046702
You could just cut the shit and pickpocket the juice........

>>35046835
nah man, only premium grade Toblerone goes up my arse, not your american diluted shit

>>35044638
Sorry I waited three hours, needed turkey.
It's all just autoregulation.

I show up, warm up to heavy on squats, and then pick something to do.
>daily max
>I'll pick a weight to do 5 reps at or above
>1-5x1-2
>1xf with a random weight
> occasionally mock meet, and for a true max if it feels good (I'm gonna do all three lifts if I do this)

Most days I'll bench with the same idea. Then do face pulls and neutral grip chins.

I do a little bit of extra ab and glute work most days

1-2 times per week I'll do heavy deadlift singles trying to get the heaviest weight I can to move fast.

would you guys get mad if i competed a lolfed?

>>35046936
Yes

>>35046906
How's progress looking right now?

>>35046936
They will never forgive you

>>35046936
No

>>35046936
Maybe

>>35046985


New tread

>>35046985


New one

>>35046985
>>35046985
>>35046985

>>35047102
Bretty good m9.

Started this semester with 4x per week, and then transitioned to 7x per week.

Overall
>Squat 415 to 500
>bench 265 to 285, been stuck forever
>deadlift rehabbing low back injury to matching all time PR of 525