/PLG/ Powerlifting General

1nd for why is there no 3-day intermediate routine with more than 1 week cycle that doesn't have incredibly slow progression.

>>35093042
>I've used the other three, so if you've got questions on those I can actually give some input.
If you don't see the point of a reactive, what about the regular (red)? I don't want so much tension that it'll change the feel of my bench

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>>35093131
>3-day
>intermediate

>>35093131
Because a weekly cycle works pretty well?

>>35093131
Early intermediate Sheiko doesn't have slow progression, just somewhat infrequent max testing

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daily reminder

>>35093131
>that doesn't have incredibly slow progression

Why do people feel the need to imply that adding weight is THE ONLY metric of progression?

>>35093152
What's "early intermediate" sheiko?
>>35093147
>implying an intermediate lifter can progress weekly on the bench without micro-loading

>>35093186
mate
what the fuck tho
like does anybody even realize how fucked up this is
speechless

>>35093235
>implying 2.5 lbs a week is bad

>>35093230
>implying adding weight is not pretty important for intermediates

>>35093262
>implying most gyms have 1lb plates

>>35093262
It isn't that big a deal, I think going for rep or volume PRs makes a lot more sense and is far more sustainable. Just push a maximal set of 2-5 every few weeks.

>>35093267
>implying they're not widely commercially available

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>>35093280
>bringing your own plates to the gym

>>35093131
Texas Method can easily be made into a two-three week setup.

And really, even 1lb a week is fast as fuck. That gets you 156lb on your total per year.

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>>35093240
I think i've desynthesised everyone on this board to kirill. never the less he is the
G O A T
O
A
T

>>35093283
>not bringing your own plates to the gym

You bring your own belt, shoes, notebook, etc., no? And I'm not the one with a stalled bench.

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>>35093289
>desynthesised

>>35093289
people using big words wrong makes me want to kick them in their tentacles

>>35093284
>Texas Method can easily be made into a two-three week setup.
I'm considering that. How would you go about doing it?

V R V
V R I ?

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>>35093290
>notebook

>>35093331
>dropping a 45 on your phone

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>>35093344
>dropping plates

>>35093235
>implying they can't

>>35093327
I haven't actually done this, but I imagine that skipping the first RD in favor of more deadlift work would be prudent, something like

mon1
>sq/bp 5x5

wed1
>deadlift volume, bench accessory and/or press

fri1
>sq/bp 5x3, heavier than mon1

mon2
>sq/bp 5x5, heavier (maybe) than mon1

wed2
>light dl, sq accessory and bp accessory?

fri2
>pr sets of 3-5 on main lifts

>>35093384
Lascek suggested something like
mon1: 5x5
fri1: 3x5
mon2: 3x3
fri2: 3rm
and a deload week and repeat

>>35093422
Eh, seems overly cautious.

>>35093360
>nothing ever falls in a gym

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>>35093442
>im so out of control of my life things fall around me particularly in the gym

>>35093289
>that heel rising and arch collapsing while being nowhere near max weights tho

>>35093087
who is george?

>>35093468
>I'm the only person in the gym

>>35093468
lol panzer is actually my favourite trip
love this fucker

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>>35093472
>gyms with other people

>>35093475
trip on panzer

>>35093434
How about:
mon1: 6x5 70%
fri1: 4x6 77%
mon2 : 4x3 85%
fri2: 1xamrap 90%
adjust max according to amrap reps and repeat

>>35093186
What fucking elephant-grade steroids is he on

>>35093422
Could you possibly do this without the (so frequent) deload by doing a 4-day split? Maybe

Mon+Tue 3x5
Thu+Fri 3x5
Mon+Tue 3x3 (if the 3x5 is 80 this would ~85%, right?)
Thu+Fri 3RM (or maybe do some AMRAP and advance accordingly)

Could be interesting if accessories are kept down on the volume/intensity.

>>35093526
Idk man, just repeating what I wrote. Came up with this >>35093504 myself. Tbh it all looks good on paper, but you actually have to risk and try testing it, then tweaking it. Maybe we could milk some more semi-linear gains this way. Or maybe it's a total disaster and we should just do sheiko at that point.

To all you jamokes speculating about a two or possibly three week TM, here's how you do it: ID is just 5/3/1, and VD is 5x5@80% of your training max. You're welcome.

Obviously adjust for dead and bench, and skip the deloads.

>>35093520
I'd be surprised if it was even half as much as dan green or tomatobridge t b h

>>35093572
Wrong

>>35093565
Seems as valid as any of these solutions desu. No need to bully.

thoughts on using heavy pulling work to replace squats? Cutting my squat sessions down to twice a week, one back (volume) one front (intensity)

this is more general training specific but still applies to trying to get a better squat, albeit without hurting muh knees. Obv I'd be trying to pull with more upright torso to maximize quads engagement

>>35093649
Is low bar not an option?

>>35093659

still tends to put more stress on the knees than I'd like, so let's say it isn't for now

>>35093649
Idk, maybe with a trap bar and/or really short legs this makes sense

>>35093649
Instead of always trying to rehab and prehab, simply solve knee pain at the root of the problem, i.e start squatting properly with good form

>>35093384
if you can do that much volume then you were not ready to hop on tm.

>>35093565
>>35093601
And what do you lads think about deadlift frequency/volume? I was doing 2x5 on LVD and then a 3RM on LID. Maybe I could keep it as is in the two week layout?

>>35093666

How much do you point your toes out when you squat? Sometimes I use squats with toes out more for a while if my knees hurt. Requires a more upright back and reduces the moment on the knees. Reduces the pain so much but is kinda awkward to begin with.

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>gym bro texts me
>let's go to the gym?
>don't want to go
>haven't been in more than a week

why is it so hard to stay motivated

>>35093667

neither of which I have

>>35093778

maybe 10-15 degrees. Might try more in the future on the occasions I do squat

>>35093701

my form is 'good', but it may not necessarily be the best for knees

>>35093773
RDL works perfect for VD imo. Rep scheme up to debate

>>35093790
Why was this posted here

>>35093813
same reason >>35093801

>>35093813
>general

>>35093767
what does this even mean?

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>>35093666
Just let your quads wither away. Is there a healthy end to your story or are you permanently fucked?

>>35093837
Insinuating that you reported me is also a bannable offence, to which I may or may not have done myself with this post ;)

>>35093831

weirdly front squats usually feel aight. Back squatting just kills me

I don't really know why my knees are so shitty, I have a feeling I have some kind of issue with rec fem and it's never really been solved

>>35093847
>Insinuating that you reported me is also a bannable offence

incorrect sean

>>35093837
I never understood the idea behind that rule desu.

>>35093797
SGDLs? Kind of throwing something at the wall but good for core/back tension.

>>35093849

What kind of rehab work do you do?

I don't want to sound all voodoo practitioner, snakeoil salesperson, but after four years of playing Rugby for three different squads, my knees were just fucked. One month of a 30 day Bikram yoga "challenge" completely cured them.

>>35093862

I'd imagine so its to prevent the whole you know MODS MODS MODS thing or things like that, that /b/ loves

I don't know much about TRT, so I'm hoping you guys can answer some basic questions for me.
Is taking TRT (the patch or gel or whatever they're using now) effectively the same as just pinning test? Or is it something else?
Is it possible to fix naturally low testosterone production using TRT, or is it just something you have to keep taking forever?

>>35093790
because you dont compete

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>>35093113
>whats the mad dog like
>not that i would ever actually use that one tho
Fun. Significantly stronger than the full boar. It can alter your bar path and pull you out of position though, particularly if you're not going that heavy with it.

>>35093140
I much prefer the full boar to the original. It's the easiest of the three for me to use. Besides the assistance, my bench is pretty much unchanged from raw to the yellow, where as the red and black change things slightly.

>>35093828
if you can do

>sq 5x5
2 days later
>dl 3x5 or whatever you do
2 days later
>sq 5x3 heavier
3 days later
>sq 5x5 heavier

then youre not 'strong enough' that 5x5 or 5x3 is a significant stresser, which is when TM wouldve been useful

you're better off doing the SS advanced layouts if you find the standard TM template too easy

>>35093884
It's the same thing, but needles would work better. And no, you're not going to reboot your test production via TRT.

>>35093884

You should probably try /fraud/, friend.

>>35093875

yep already do those, but I'm gonna increase volume to 3x/week instead of 1x/week

>>35093876

I mean, I'm the first person to advocate mobility work, but the amount I have to do to make the pain stop is huge. I figure finding squat alternatives combined with mobility may solve more of my problems

Basically my knee issues stem from a neuromuscular tightening response to an old injury, so key parts of the knee are always tight. Usually rectus femoris, vmo, and ITB. Normally I mobilize but when they tighten up all the time there's not much I can do

>>35093801
what is this? homework club?
get the fuck out

>>35093910
where is norse when you need him desu

>>35093849
I think a combination of lots of abductor work and a few months of purely light squatting once a week, and then twice a week after about 6-7 weeks, is what fixed my issues.

I think the abductor work was very helpful though.

>>35093910
also go the fuck away sean

>>35093916
Go to /nerd/ you fucking... Nerd.

>>35093918

what kind of stuff? external hip rotation (bad girl machine)?

>>35093907

Consider the shill of Bikram. Just consider it.

Also Cortisone shots are a possible solution.

>>35093905
Ok, thanks. I was just wondering, because steroids are treated just like hard drugs (e.g. heroin and meth) here, yet doctors regularly prescribe TRT as a catchall for middle-aged men feeling bad.
Murica is a strange place.
>>35093906
Hmm, good point. They'd probably know more. My needs were pretty simple though ("is it just a shitty alternative to pinning"), and I'd rather avoid going to /fraud/ if I can.

>>35093945
>I'd rather avoid going to /fraud/ if I can.

They're pretty good lads.

>>35093941

fuck injections, but I'll look at Bikram or some other yoga alternative on a more regular basis

>>35093849

post vid?

suspect knees could be pushed out more out of the whole?

is it unilateral or bilateral knee pain, if former leg lengths differ or hip flexibility asymmetry?

>>35093899
You do realize that Sheiko has you doing more volume than that, especially in his advanced routines - programs designed FOR stronger lifters - right?

>>35093964
>fuck injections

You're going to need to back up this emotional response with some damned good logic, for my own curiosity of course.

>>35093916
you and sean pissed him off that much hes gone

>>35093899
That is completely untrue though.
Also, we are talking about a situation where weekly progression on TM becomes impossible, so we need to increase volume, lower the intensity and test PRs less frequently.

>>35093936
Clamshells yeah. But also banded pause squats (just bodyweight) where I would hold for 10-20 seconds at the bottom.

I also did that thing where you stand and put a band around your ankle that's wrapped around something sturdy, keep your leg straight, and and do abductions for sets of 20-30 a few times a week. This was probably the one I used most frequently.

One that I liked but didn't do too often was similar to the above exercise in setup. I'd wrap it around something sturdy, and then pull it up to where it was above my knee, and then I'd do step-ups onto a box that simulated parallel. You set up so that the band tries to pull your knee inward.

>>35093945
Cute little workaround, huh?

>>35093967

don't have any vids, but the knee pain is generally bilateral, and generally happens because in order to achieve a good upright position, I need to push the knees forward, which puts a lot of stress on the patellar tendon. I have found a way to squat with a more knees-out style like Torokhtiy, but I can barely squat 60% like that. Feels weak

>>35093979

I just don't like superficial cures, of which cortisol injections are one

>>35094001

I'll give that stuff a shot, yeah. I am thinking of buying a band anyway.

I guess I've always had a big ass and just assume that any more abductor work would just make it bigger so I avoid it

>>35094022
>superficial cures

I don't really consider inflammation reduction to be superficial. But cool. Check out a Bikram session. You may really like it.

>>35093981
>ive said anything ever to norse

lol sean you're not convincing anyone

>>35094038

what I mean is that you're not addressing the underlying issue. Why bother with injections when rest will do the same thing albeit slower?

>>35094022
>highbar

>>35093970
sheiko=/=TM

sheiko is high volume/low percentage to garner accumulated fatigue. its not comparable to someone running TM

>>35094042
You haven't said shit to me in this thread and you still piss me off. Just stop tripping, why do we benefit from your having a trip?

Just bought a red memeshot and i'm currently running Greg Knockel's bench program. I'm not sure how much weight the slingshot will add and where I should add it in, since i'm already benching 5 days a week. I was thinking about taking the 85% day where I would normally do 3 singles and either make it 85% of my slingshot max or just do more reps at 85% of my raw max. I was also thinking of doing a fairly heavy single with the slingshot after my normal bench training every training day. Any recomendations?

>>35094067
go away sean

>>35094054
>not doing highbar

what are you some kind of faggot

>>35094052

Gotcha. I've always considered them a last ditch. We can also try pin firing! https://en.wikipedia.org/wiki/Pin_firing

>>35094074
Just hit some heavy singles on the 85% day. Or shelve it while you run this program.

>>35094060
>low percentage

it regularly has you doing lots of triples and doubles with 80-85% of a competition max, that is not at all low

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>>35094014
Not really. Kind of insulting, actually.

>>35094108
>sterons like testosterone are bad and dangerous
>unless you get them from pfizer

>>35094100
kek just go and do your 5x5 every day if you're not gonna come up with a better argument

>>35094074
>I'm not sure how much weight the slingshot will add
Only one way to find out.

I'm not familiar with said program, so I can't help you out on how to implement it in that set up specifically. For what it's worth, I primarily use mine for heavy volume and only do singles with it every once in a blue moon for shits and giggles.

>>35094078

Weirdly enough, pin firing actually kinda works for elbow tendonitis. Pin firing (burning the horses fucking leg) causes a shitload of stress to the area such that the body's response is much greater and sometimes fixes the underlying cause.

People have had success doing a shitload of chins and presses, and their elbows get more and more pissed off until eventually they actually start feeling much better and it gets rid of the tendonitis that was there before.

And I'm with Caladan, I'd never let anyone stick me with a cortisone shot, it's just a bandaid that's actually weakening the joint in the long term.

@35094139
Okay Sean, I'm not replying to you any longer

>>35094100
you what m8

>>35094022
>>>35093967 (You)
>don't have any vids, but the knee pain is generally bilateral, and generally happens because in order to achieve a good upright position, I need to push the knees forward, which puts a lot of stress on the patellar tendon. I have found a way to squat with a more knees-out style like Torokhtiy, but I can barely squat 60% like that. Feels weak

could your decent be more controlled? do you rely on a fast rebound out the hole? pushing knees out should not take a 40% hair cut off the squat... sounds like you know what your taking about so i will take at face value... you should post a vid though, never know, might save your knees some!

>>35094192

yeah I'll think about it in the future. I'm 99% sure it's just tightness but it feels incurable, I work on it every day and it never goes away. Quads in particular.

>>35094175
80-85% is heavy

>>35093894
Alright great. Thanks lad I'll order mine in a bit

>>35094318
10% off today fyi

>>35094318
How much do you inflate your bench max by on sheiko lad

>>35094325
Yeah I know. I may order it today. I'm about to drop a big bag of cash on my car so I'm hesitant

>>35094318
>>35094325
This place has them 20% off, assuming the sale is still valid.
http://www.liftinglarge.com/SlingShot-Black-Friday-Sale

>>35094386
Word me too, pain in the fucking ass

>>35094022
Yeah I realized as I was typing that a lot of that stuff is really glute med work but whatev. I'll take having a fat booty over knee pain.

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got home, sat down for some shitposting before gym and then passed out and fell asleep for 4 hours.

now the gym is closed and i missed my workout.

FUCK.

>>35094379
8kg. Avon thinks I'm a madman for inflating it at all. I also round up if it's feeling good that day. Thinking of inflating squat max but still holding off on that.

>>35094407
New clutch in an audi is fucking expensive and hard to do alone. Especially particularly for my model

>>35094501
>he fell for the audi meme

>skills test tomorrow followed by a week of vacation

should I continue #32 or just start a new cycle?

>>35094628
STart a new cycle

>>35094647
how you feel about sheiko #40?

I like the looks of it because it's got some more 85-90% work than other numbered programs

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Guys this banter is too advanced for me. What the fuck

>>35094656
back when manhaven project was a thing, those guys used 40 in a lot of their cycles

>>35094670
She's got daddy issues breh, you're in

>>35094670
>>35094680
What would Sparrow do?

>>35094656
back when manhaven project was a thing, those guys used 40 in a lot of their cycles

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>everyone says me and qt fit lab partner should fugg
>she has bf

h-hold me

>>35094774
Reported you fucking 12 year old fuck

>>35094765
This fucking guy

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>>35094793
so many many characters do you have sean ive lost count

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>>35094828
pic related


-

-
but nah in all seriousness Im not Sean

>>35094828
also reported

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r8
Said block pulls at knees but it was fine a little lower

>>35094919
Wow you're fat

alright lads, im an intermediate to advanced intermediate level lifter, with program autism..
Ran canditos 6W for a couple cycles and actually like the way he periodizes it...

What would you recommend for intermediates other than TM? I respond better to higher frequency with my upper body

Would like to try a program with daily maxes and then volume work based around that, sort of like conjugate but I don't really know where to start

>>35094928
Thanks "SheikoExpert"
Great advice :^)

>>35094919
I'm retarded regarding sumo, no comment.

My block pulls have been getting easier as I've taken mats away. It could be a good sign, but it's what I expected anyway.

>>35094919
Could have knees locked out a hair sooner (I think). Also which is it, sumo or memeventional?

>>35094953
>daily maxes and then volume work based around that

Take a look at 5/3/1 boring but big, lad.

>>35094953
Try Connor Lutz's program maybe? Four days of benching a week, none of it 'easy'. If you want to do daily maxing you're not going to have much room to shoehorn conjugate into that.

>>35093087
Terrible abs.

>>35094954

I dunno Aaron, he is an "expert" I image he's run Sheiko Eighty-Four times in his home gym with $20k sound system. Maybe you should lose weight?

>>35094986
Sumo laddy

Sumo is what I need to be doing. I just cant produce as much >torque with my conventional.

>>35094983
Block pulls conventional are hell for me. I feel like it's easier to move weight from the floor in conventional. My max deficit is only slightly less than from the floor.

>>35095013
All this meme in one post

chatroom for fatties

>>35095031
>block pulls conventional are hell
Right? My defici puts my block pull to shame. A dude I used to lift with thought it was weird as fuck.

Probably means they're exactly what I should be doing.

>>35094919
cute outfit

heading to the gym tbqh lads

1 week off and i feel dyel

>>35095011
you should see a current pic lol

how many of you guys do cardio and haven't decided to let yourselves go completely?

>>35095104

Lad, I took off a week too and I fucking CRUSHED my workout. Goodluck.

>>35094990
5/3/1 has shit frequency..... It also doesn't have daily maxes? Not sure what your going for there

Seriously boardshorts, was your diet straight ice cream for the last month or something

>>35094953
>Would like to try a program with daily maxes and then volume work based around that, sort of like conjugate but I don't really know where to start

Read Wendler's "Beyond 5/3/1".

It has some great (25+) templates, and it will give you an idea of how to program for yourself if you want to.

>>35095197

Eh, sorry it's not what you're going for, m8. Good luck.

>>35095132

I know this is a troll question, but I think the vast majority of us train some kind of low intensity cardio in order to keep our recovery up.

And you're giving /fraud/ a bad name. Those lads are mostly bros with excellent taste in women. Stop sullying their name.

Today was the first day of my bulk!!!
It seems much easier to eat 3200 cal a day than it did during my last bulk!

>>35095235
Don't need sweets because Thanksgiving

I'm like 245 right now

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>>35095317
Lol. I'm noticing it gets easier. Joined team /winterbulk/ here?

>>35094919
mirin the prison stripes desu

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>>35095317

>Bulk
>3200 calories

I'm surprised he's still here after the game last night. I mean, losing to the broncos of all teams?

>>35095317
pics of cut ?

>>35095342
are those flinstones plates

>>35095342
redlighted

>>35095355
I'm pretty sure I made this reaction image of you that you now use of yourself

>>35095355
>>35095448
has your deadlift even went up at all since then/.?

Hey if anyone has any last minute sheiko questions im here for like 6 more minutes

>>35095342
Yeah!! Gonna bulk till around mid April then cut till end of summer!

>>35095489
Got a current body pic, Shawn?

>>35095355
My cut was 2200 a day!

>>35095505
that's because youre a manlet

>>35095505
>>35095514
with ginger hair

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>30-24

Tucker (the kicker) tackled and injured the returner

holy kek

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>>35095501
Sure Sean here you go.

>>35095330
>and he brags about lifting heavier than the 172lb panzer

ok

>>35095595
>>35095501
>>35095514
>>35095522

seans talking to himself again lads

>>35095614
>the 14 year old 172lbs panzer

Fixed that for you

>>35095625
Who even are you.

Q: How many characters does he have?

A: Not enough to fill the chasm of emptiness that he feels every night.

>>35095894
>Q: How many characters does he have?

not sure, probably something like 24-30

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>>35095933
>not sure, probably something like 24-30

>>35095342
why are your feet under your butt lol

>>35093087
how old is this pic
we should be living in the present

New Animal Collective track is pretty comfy lads

:)

Reminds me a bit of Water Curses due to the frantic and happy sound of it.

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https://www.youtube.com/watch?v=PRlJWcPzg-8

god damn

>>35095342
Nice, man.

Watching someone who knows what they are doing bench makes me feel better about mine; I think mine (form-wise) is better than I thought.

As for bulking, I've gained about 30-35 lbs since start of semester I think.

Probably gonna lose 5-10 when I go home for winter break but then I can start bulking again when I get back to school and have all you can eat meals.

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Start cardio tommorow lads.
Kill me now.
Webm for panzer

New bench PB. Going for this weight/2.5kg under maybe at a push/pull meet this Sunday.
Looking forward to it!!!

https://youtu.be/1Q1oBOd_p0Y

>>35096161
Marcel?

>>35096206
>Looking forward to it!!!
Too many exclamation points, three red lights.

Good luck at your meet.

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>I just called her fäm

jesus kill me

>>35096206
>TnG

>>35096240
I wish :(

Marcel if you are here I hope you hear and enjoy the new Anco track :)

>>35096299
>>35096201

>>35096299
>pepe41

are you that sean imitator?

>>35096390
sean posts 1 pepe over and over

theres literally nothing wrong with having a pepe folder

(im also a real person joe knows me)

>>35096302
What does that even mean

>>35096201
ayy das p cool breh where'd you find that

>>35096413
>>35096201

>>35096423
Touch and go

>>35096206
>having 2 (two) spotters for a max bench attempt
why.jpg

>>35096423
>touch and go bench as opossed to a proper paused

is what he means

also

>>35096201
also I swear on mi mum if you cheat and with memedio and get your wilks even higher im gonna rape u

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>>35096431
Wsg. I just wanted you to see that so I could go to sleep.

Also I can't wait till our test days line up and I can further smash your twink lifts.

>>35096468
still literally deadlift more than you despite being what like 40lbs lighter

soon

>>35096440
Dude using bench directly behind. Gets awkward when there's spotters in the gap for both benchers at once.

>cant sleep because skills test tomorrow

Benched 225x8x3. Gonna max out next week. What should be my goal?

>>35096719
To do your best.

>>35096719
to smesh it desu senpai

>>35096719
25o-260 imo

>>35096719

More than the last time you maxed out.

>>35094919
I have gone away from doing sumo since it kinda fucked up my hips. I stll dont know what i did wrong and id like to give it a try again since I actually liked it way more than conventional.

>>35097005
I get the feeling your conventional will fuck your back more than sumo could fuck your hips desu joefam

>>35096796
>>35096822
>>35096996

c'mon m8s, give me a number. Last time I maxed out was 2 months ago and I did 270

>>35096892
damn son, that's kinda low :/

>>35097080
Well I'm high so probably don't listen to me

I finally benched 315 for a single today

what should I bench next week? Should I go light or heavy?

>>35097076

Friend, you shouldn't need us to do your programming for you.

>>35097106

Same goes for you.

I'm fuckin jelly though, I want that 315 so bad.

>>35097135

What number would you expect me to hit?

>>35097267

Mate, what the fuck? Do your best. Who the fuck cares what we think?

>>35097336
JUST FUCKING GIVE ME A NUMBER M7+1

who is guy in OP is he a trip?

>>35093087
E D G Y
D
G
Y

O P
P

>>35097343

Nope. You gotta learn to fly on your own little bird.

I believe in you.

https://www.youtube.com/watch?v=-1M80Z7zTjo

im cumming UP on ye didlift

>>35097403
thanks m8, ill use that song when I try and bench 300 next week

>stuck at a 65kg bench 3 reps for weeks now
Is volume the key? Just 60 kg and do 8 sets?

>>35097685

Volume helps, but not nearly so much as food and technique improvement.

Lads it turns out i've been dling wrong (hips were rising up and pretty much using loadsa of my legs).

I managed to correct my form yesterday (Watched Andy bolton tips on DL and few others) however my middle back is literally the worst sort of DOMS I can't even do the slightest movement is this normal or did I just go to snap city?

>>35097698
I already eat 500+, but when I try to arch I feels akward and when pushing the bar 9 out 10 times my shoulder blades get pulled forward. Can't get tightness in my legs either when I draw them back. Laying with a flat back feels alot better.

Also hear people saying core work does wonders

>>35097698
This, I never even used to use my legs before but with eating like a pig I managed to go up to 110 x5 from 80x5

>>35097446
WHY ARE YOU GOING TO BENCH LESS??

>>35097751
How much are you gaining a week?

I would recommend you reading this it honestly helped me shitloads with my bench.

http://fa68f6a5f58061b9090e-969cb379cc67059b5d8c03d344b65325.r5.cf1.rackcdn.com/JUGGERNAUT_BENCH_MANUAL.pdf

>>35097751
You just godda learn to arch.

I am the most inflexible fuck and I manage to arch properly.

>>35097751

Core work is going to do jack shit for someone who benches a plate and change.

Your technique sucks. Fix that. You don't have to tuck your legs back and make a huge arch, but retracted shoulderblades, solid food placement and some level of arching is not optional. Get used to it being uncomfortable, because heavy benching is every bit as strenuous as heavy squatting or deadlifting.

>>35097685
Just get a spotter and try 70 on your last set,
then stabilize reps

https://www.reddit.com/r/powerliftinggeneral

NEW SECRET CLUB
LEAVE SUGGESTIONS

>>35097918
>LEAVE SUGGESTIONS
Leave.

>tfw i havent been able to post in over a month
>tfw i got injured 3 months ago and couldnt bench til last monday
>tfw had to break program because of no sleep and no eat
winter break cannot come soon enough lads. architecture is a bullshit major.

on a lighter note, pulled 600 off blocks today for a PR

>>35097971
...

haruhilad?

marcel?

timetoshine?

>>35097744
i'm inclined to think that you'd know if you went to snap city. probably just doms, not sure why though. raising your hips makes the lift a more lower back dominant exercise so fixing that you'd think you'd feel it less on your back

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Been a while, is joshposting still a thing here ?

>>35098228
#teamorange

If i feel pain/soreness only on the right side of my lower back while squatting does this mean that thr weight is unevenly distributed? How do i fix this? With an uneven grip width?

>>35098228
Always

>>35098492
No it's actually dead
I don't think you should be posting either desu what would the tripfags who have you on a cUckleash say?

Test

>currently downloading a4 1gb siterip of tokyofacefuck
isley would love this

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https://youtu.be/Q9_-kq2toKA

Properly back from vacation, dietary protocol resumed, Cube Method resumed from where I left off with the beginning of week 5.

Squats were much less scary than that horrifying display a week ago, kek.

>>35098773
Is this gif Joe? Looks a bit like Joe

>>35098798
Nope, that was my clusterfuck from a week ago

>>35098832
The fuck happened?

Lads what should I do if my elbow keeps hurting during heavy benching?
Also
>tfw a guy who is 30+kg lighter than you almost benches the same weight as you

>>35097751
Try warming up with some pullups to get the idea of how you should be bracing your abs and lats throughout the lift.

>>35098911
Possibly go a little wider, definitely make sure you're keeping your elbows directly underneath the bar, especially at the bottom.

>>35098911
incase you wanted to feel a little worse:
you do know that there are <74 japanese guys benching >200kg

>>35098980
Since I've got pretty long arms, I grip the bar with my index fingers on the rings. I mostly grab the bar that way since it's what Sheiko keeps saying for people with long arms and I'm used to it now. The pain usually occurs mid way down and I also feel similar pain during cgbp.
>>35098981
yeah, but it's a lot more humbling when you see it with your own eyes kek

>>35098773
>>35098832

Pls b safe

Is it true Phil has a gf and that's why he left?

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>haven't been to /plg/ in a couple of months
>decide to check it out again
>see that all my friends have dissapeared

rip /plg/

>>35098753
Fuuuuuuuuuck

Yes pls

>>35099099
What's ya up to lad

>>35099035
Yeah he's dating for your own use girl

He literally pretends to be a frog but the reality is he's a dirty fucking chad and he's had sex with both sparrow and communistgrill. Twice.

>>35099105
Work, ladm8

>>35099099
magnet:?xt=urn:btih:E0A5E34B09F169A5D93EDD8BA1C941B3CCC7D5B8&dn=tokyofacefuck.com%20%5B%E6%9D%B1%E4%BA%AC%E5%BC%B7%E5%88%B6%E3%83%95%E3%82%A7%E3%83%A9%5D

here you go lad 41 gigs of hd jap girls getting facefucked

Deloading next week then hoping to finally be in that 4 pl8 squat club lads. Slowly getting better compared to my deads.

>>35098866
It was a clusterfuck. Shitty smooth bar, tight everything, forgot preworkout, forgot sleeves, didn't check safeties, pretty much just everything possible went wrong.

>>35099112
is there room to move upwards in your work or is it dead end?

>>35099112
Are you still doing equipped? Lol

>>35099011
A-anyone?

>>35099167
>here you go lad 41 gigs of hd jap girls getting facefucked
Thank you anon. You're a good man.

Is it true that finding a suitable mate to reproduce with is, at root and subconsciously or otherwise, our reason for doing everything (including lifting)?

>>35099398
No because plenty of people who already have a mate still lift (an do other things)

>>35099361
Yeah it's only been four weeks. Not going to stop for at least another 3 months.

>>35099224
Ehhhh not really but my skills improve as I do it.

>>35099112
>>35099419
g4p?

>>35099419
how old is the pic that's OP used?
I feel like I'm being catfished

>>35099434
excel sheets lad

>>35099398
No. But also yes. But no.

Read the world as will and representation and you'll find even if you think it's all about keeping of living it's still more complicated/nuanced than that

>>35099456
>it's still more complicated/nuanced than that
How so?

>injury at end of cycle
>everything felt very fine up until injury
>not sure how to set max for new cycle presuming it's healed up when it starts
Am I being an idiot if I up it conservatively and go with that?

cone on mod get in here and remove these shitposters

>>35099506
Remove yourself from the gene pool m8 :^)

>>35099551
I splashed my genes all over your moms face, if you know what i mean ;)

Best how to bench press vid for complete rook?

>>35099560
My hair looks so fucking hot today

>>35099616
post pic

Dunno if this is the right place to ask but just finished my first Smolov Jr cycle for squat and bench, starting with a 130 and 95 1rm. How much improvement should I expect for my 1rm's and how would you warm up for them?

>>35099441
Five years just over

>>35099619
I would but you'd probably cum your pants and I don't want you to dirty your pants cause I'm a nice guy

>>35099634
>smolov
>130 squat
>95 bench
those better be in stone

>>35099649

>n-no bully

Nah I'm a lightweight rower so pretty limited in terms of strength and weightlifting ability.

>>35099661
isley pls go

>>35099666

>Implying I'm not better than Isley

Still mirin' trips

>>35099661
If you're a rower don't fucking do Smolov. In any form.

Fucking do starting strength or Texas method. Or 5/3/1 two day a week version.

>>35099712
>muh rowing history

>>35099712

too late now innit, done with rowing desu so looking to make my winter a bit more weights focused

>>35099767
So you're the next Isley huh? Hope you enjoy watching Hentai, never progressing on bench and never getting laid (and prefer masturbation over sex)

>>35099810
>never progressing on bench
*squat

>>35099767
Have you quit rowing?

>>35099815
How about squat bench and deadlift in general

>>35099824
his bench is pretty much the only thing that actually progressed

>>35099810

tbf my bench is shockingly poor.

>>35099398
Yes

every species is wired to want to keep the species alive - the whole monogamy thing is a social construct however.

>>35099417
>implying you dont continue to do these thing to keep current mate/ subconsciously get you attractive enough to have 1-night-stands with random hot chicks

>>35099815

nah but rowed internationally in the past and got sick of it so taking a step back

>>35099851
So why are you here? Can't do two sports.

>>35099824
Nah bench does actually improve.

>>35099851
Where you from senpai
I did some GB stuff but I quit when I graduated and moved to America where I wasn't eligible to join the team.

>>35099832
>>35099863
What is it at again, 140kgs?

>>35099863

>why are you here?

To see if anyone can give me a rough estimate of how much I should have improved with Smolov Jr.

>>35099870
GB can't compete with superior American rowing / genetics

>>35099870

Don't wanna give my club away cause it will be pretty obvious who I am, but yeah former GB bro's represent.

>>35099888
Kek never thought I would meet another GB rower on fit. U23s?
Quitting certainly freed up my life but I can't say i never miss it

>>35099881
You shouldn't do it. No one should do it. It's a stupid program. And I know lightweights love useless and difficult.

Your club is what, leander?

>I bet this is a junior rower boasting about u18 caps

>>35099873
Sean pls

>>35099886
>superior American rowing
You mean infinitely larger pool of potential rowers? I worked with an Ivy School team for a bit and despite their ergs being pretty good, half of them were too retarded to row properly. Go figure.

>>35099904
>>35099910

U23 yeah, definitely miss it when im done.

Chill Isley, jealousy is an ugly colour.

>>35099881
At those weights literally anything will give progress so who can say?

Rowing is literally the most autistic sport out there.

>>35099937
Yeah probably. It eats up your life like nothing else. You meet some very strange people. I've never met w head coach who didn't have serious issues.

Still better and harder than whatever faggy sport you play

>>35099934

Okay thanks, cheers for the answer.

>>35099921
>MUH TALENT POOL! MUH TALENT POOL!

Why is it you britcuCks always scream this in defence
So pathetic.. Then when smaller population countries rekt you in the olympics that argument convienetly goes out the window

>>35099937

So many fucking autists at the top level, half the reason I stepped back.

>>35099961
You dont know autism until long distant cycling
Sprint cycling is alpha as fuck tho

>>35099967

I have a mate that cycle's for a semi-pro team and he is just beyond the end of the spectrum it's hilarious

>>35099959
>smaller population countries rekt you in the Olympics

GB finished 3rd behind the US and China in 2012 and has been top 5 since 2000.

>>35099959
It's not a defense. USA is pretty good at rowing, but at the college level the average technique is much worse than it is in UK (not to mention at junior level, where there is no contest).
You were the one saying there were >superior American rowing genetics
I was just pointing out that's obviously not the case. The reason I can't row here is because it's a Div1 sport and I guess I've used up my eligibility

>>35099961
Seriously?

In Britain they're all lads/chads. Makes you sick tbqh.

>>35099978
Yes but per capita they aren't :) which is why my initial remarks to britcUCks using the per capita argument is beyond hilarious

>>35093087
Is that Cold?

>>35099982
>I guess is because
Nah
They took one look at your boldly britcUck arms and decided to side with the American biceps of freedom

>>35099988

Get anywhere near Caversham and you will realise they are the biggest group of gimps around, especially the lightweights.

Worst thread on 4chan.

>>35099988
Not at elite rowing level. Half are wannabe lads. The other half are unapologetic turbo-autists (especially on the lwt side, sorry m9)
>>35099967
V strong parallels between rowers and cyclists I've found

>>35100024

Haha that let;s me know you are legit mate, and yeah the lwt's are just retards on the whole.

>>35100013
Speaking of rowing, can you believe the two bans those Brooke's guys got?! Study drugs (at Brooke's lol) and Coke. Maximum kek

>>35100035

Aha I know them both, both deserve it, total mugs.

>>35100061
>>35100061

>>35100061


New thread mugs

>>35100049
Never met them but believe it 100%
Brooks are retarded (sorry if you're from there m8), was so happy at hrr this year

Fucking got what they deserved

>>35100075

Thank fuck I'm not, yeah fuck em.

>>35100083
>>35100075
>>35099988
4chan rowing team when

Imagine the concentrated autism

>>35100118
Row row your boat, gently down the stream, merrily merrily merrily life is upon a dream

Can't handle this rowing banter in my plg

>>35100148
Isley are you GB too?
Just started lifting so don't know anything bout your rowing history