/PLG/

2 things:
First: why are we recycling the same 2 plg OP over and over?
Two: from the Alan Thrall press video it looks like the starting position of the press never touches down on the chest, is this normal?

>>35309257
Alan thrall is a meme

>>35309257
Sure. I can't physically touch the chest if I'm in a good position.
I mean powerlifters try for the biggest arch, so if you're REALLY gonna complain about this...

>>35309257
It's sean. He's here all day to catch when it's time for a new one and also the only one who cares about what's in the op.


Anytime you see an op without the plg website it's sean.

>>35309300
No one wants your shitty malware infested website in the OP topkek100

>>35309257
this picture is pretty memey

>>35309300
Who can blame him?
Topkeks website gave me malware

>>35309300
Topkeks websites removed because of the malware.

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>>35309314
>>35309326
>>35309340

I remember when Topkek100 first invited me round his house, he was this 6"1 twink in middle school who weighed like 90lbs, everyone use to take to the piss out of him so he tried to make friends by inviting people round for a sleep over.

I thought it would be funny to go over and rob the little twink, unfortunately I was the only one who showed up. I needed a piss and asked topkek mother where the bathroom was, I almost died of laughter when she led me into a cold room with a stone floor and walls scraped of paint and pointed to the shit stained floor and said "squat down and poo there", I asked her is she had a toilet and she said no and that I needed to poo on the floor.
I had serious bad diarrhoea so I bent down near the walls and sprayed as much as I could on the wall, topkeks mother then came and sprayed the mess with a hose, and the hose water literally looked like it had shit in it. The shit water went down this drain in the centre of the room.

I later asked for some water and his mother showed me to this tap outside and told me to cup my hands and collect the water, I asked her to show me first and watch as she put her mouth under this rustle blackened tap and turn it on ONLY to have shirt water pour our and into her mouth. I laughed so hard watching little peanuts clump onto the edges of her mouth, I then said I wasn't thirsty anymore and topkeks mother shows me back inside.

Eventually I asked topkek where his valuables were (so I could steal them) and he took me to his bedroom and when he opened it all I could see was broken base units and laptops around the room, at one end was a line of phones, which topkek explained was for his job at tech support, and the other end was this crappy dell deskrop with the case open and a old white oscillating fan blowing onto the CPU which had no heat sink.
I asked what that computer was for and he told me he ran a website which lures people in so he can install malware onto their computer and sell their information.

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>>35309515
I haven't laughed that hard in a long time, thanks

10/10

>Be early intermediate lifter
>Suck at bench and OHP, have skinny arms
>Struggle most in the upper half of those lifts
>Try close-grip bench and standing triceps extensions
>Doesn't seem to make a significant difference
>See this video: https://www.youtube.com/watch?v=-rh3MHnRI_I
>do two sets of the lying triceps extension the way Rippetoe recommends at the end of a heavy bench day
>get DOMS the next day for the first time in months
Why isn't this variation of triceps extensions more popular?

HEAR THE TOP OF THE ROOF COME OFF

>>35309600

Tried these once and it felt like with any significant or useful weight my shoulders were gonna pop out of their sockets. Not a fan personally.

>>35309600
I personally love them, nothing gives me better pump.

>>35309619
Not for everyone, I personally can't do dips without shoulder pain.

>>35309515
my sides

>>35309686
Dips give me no issues, but those just didn't feel safe for me. It's all based on the person though.

>>35309163
Sean has seven weeks to post that fucking OP before I unironically bench 140kg raw in the gym.

>>35309710
That's the point I was trying to get across; its not for everyone.

>>35309724
isley pls... every time you say you're going to get it, you don't get it

>>35309724
How are you liking Sheiko? Are you gaining weight with all that volume?

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>>35309724
Screen capped

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>>35309724

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>finally got my truck
>it broke down on the way home
Fuck.
What a shitty year this has been...
At least I hit PRs this week.

BIG SQUAT PB TODAY, feels good. what didnt feel good is when I lost tension in my traps/got some slight chest cave on the way up on the third rep and the bar sunk into my back, causing something in the upper back to hurt real real bad. now whenever i move my arms weird or move my neck I have a lot of pain. i was going to go hang out with my friends tonight but instead im lying in bed eating soup and ibuprofen. im so damn mad seriously why.

>>35309826
whew almost saw up her skirt there

>>35309826
>>finally got my truck
>>it broke down on the way home

what the hell, did you just buy it or what?

>>35309600

The last time I tried doing these I took a small trip to the Snap city. I think I tried to push the bar with my shoulders and felt as if something got out of its place. I could still lift after that day, but it has been a week and I still feel some mild pain around it.

>>35309844
So close to seeing some prime cartoon pussy.

>>35309921
might have to rub one out isley style tonight

HOW THE FUCK DO I GET PAST THE FUCKING PANDA SCREEN

FUCK

>>35310019
>fapping to a cartoon
Degenerate

>>35310167
gross

>>35310167
m-meeks?

>>35310167
why do her tits have literally 0 firmness?
they just sort of lazily sag into her bra

>>35310202

you've never seen irl tits before

>>35310202
how virgin of you to ask

>>35310202
That's what happens when tits aren't made of silicone

>>35310202
>virgin detected

whew the orbiters really jumped on that one didn't they

>>35310202
It's because her tits suck

If you haven't seen the nudes don't even bother looking desu senpai

Flat and saggy 1/10

>tryna flirt with this bitch
>single handedly carrying the conversation
>get these stupid replies that are just like "oh that's cool"

I just don't even want to try if they can't even bother pretending they know how to converse

>>35310338
she isn't interested in you.

>>35310338
breh.... she aint want you

>>35310235
>>35310249
>>35310265
>>35310280
Not that anon but Sean stop defending it. My gf has firm natural boobs. My ex did as well

>>35310356
>>35310367
Yeah that would've been my first thought too but she's all over me every time I send a pic or some shit

>>35310374
how virgin of you to say

>>35310384
Maybe she doesn't want to talk to you, she's just about that dick.

>>35310425
Tfw they only want me for my body

Holy shit this must be what chicks feel like all the time

>>35310457
pmuch

>>35310384
>>35310457
>sends pic of puppy
>"aww anon how cute!"
>bitch is all over me
>wants my dick
>weird how she hates talking to me though
>and tries to move away when im near
>she must be one of those crazy hoes
>why did god curse me with such good looks

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>>35310497
nice projecting there friend

>>35310532
I literally just laid out what you said into one post, and added the puppy thing

to which you responded with a puppy

>n-n-nice projecting th-there

Why is PLG obsessing over being stronger than us?

Literally like a baseball player bragging about pitching a ball faster than a swimmer. Like yeah, that's not what we do.

Not our fault certain drugs just boost our strength out of nowhere. 75% of fraud is all about low weight high reps and the rest just lift heavy for the hell of it. Who gives a fuck about totals or one rep maxes, that's not our sport.

Workout A
Deadlifts
Paused front squats 80% of max
Muscle snatch
Drop snatch


Workout B
Snatch
high bar squat
RDL
Drop Snatch

How does this look? Want to mix powerlifting and olympic lifts, with more emphasis on learning the snatch

What the hell?

>>35310634
>Why is PLG obsessing over being stronger than us?
no its why is sean obessing over plg being stronger than you

>Like yeah, that's not what we do.
yeah its not like fraud doesnt come in here saying we look shit, even tho most arent even fat Tbh

>>35310634
>Why is PLG obsessing over being stronger than us?

literally 99.9999% of the posts baiting you guys are either Sean, Isley or roidshorts

For long there has been an ongoing debate, what is better: Metric or Imperial
And by using powerlifting as an example, i think i can finally prove why metric is superior.

330lb / 210lb / 440lb @ 140lb

330kg / 210kg / 440kg @140kg

Here we have two powerlifting totals, the numbers are the same, but the unit of measurement changes.

One of the totals is obviously very impressive, the other not so much.

The unit assigned to the more impressive total is the superior of the two

>>35310661
doing variants of the snatch aren't good ways to learn the snatch

same way you wouldnt do box squats or split squats to learn the full squat

>>35310704
why are you reposting this?

its a powerlifting thread of course we use metric

>>35310680
>yeah its not like fraud doesnt come in here saying we look shit, even tho most arent even fat Tbh
b-but I would never do that desu

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>>35310714
your a good lad
nicer than your friends

>>35310710

So should i pick muscle snatch or snatch?

>>35310680
>yeah its not like fraud doesnt come in here saying we look shit, even tho most arent even fat Tbh

I hate looking like shit, but I can't stand being weak

>>35310713
Because people still insist in using imperial and I'm fucking sick of it!

>>35310737
if you want to get better at the snatch, do the snatch

if you wanna get better at the muscle snatch, do the muscle snatch

>>35310714
desu no idea why its a pissing match over strength or prettyness.

I always figured /fraud/ was all purpose drug talk, and we were all purpose powerlifting talk. If you don't compete in PL, your numbers don't matter regardless of drugs. If you compete in PL, your looks probably aren't your primary concern (though some of us still want to be called pretty t.b.h.)

tl;dr apple and oranges

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>>35310747
Tbh same

>>35310747
you can still look good powerlifting m8
you just not likely going to be trying to get to low bf% and ripped abs

Since I'm here and /fraud/ is dead right now i might as well chill for a while. This girl that wants my cialis'd up dick is throwing a party so waiting on that to start in 2 hours or so.

Do you guys suck at giving powerlifting advice as much as fraud sucks at giving drug advice?

Literally even when they aren't trolling, if you follow most of fraud's advice about gear you will get minimal and very slow results, if any at all. They know a bit about safe drug use but not much about efficient drug use.

I'm competing June 12th of 2016 and after that i'm gonna stay lean year round and work on my strength. I just wanna become as strong as my older brother. He's full natty and can snatch 305lb. Has his first meet tomorrow. But i guess that belongs in /oly/

>>35310747
I have beeg mooscles which makes everyone think i'm super strong. Then they laugh when they see me burning out and doing dropsets with babyweight. I just love the pump so much.

>>35310763
We can all be friends desu, I promise.

>>35310805
Curious, post a body oic

>>35310374
>Sean
>thinking any of those posts were me

lol no

but desu her tits could be a lot worse, I kinda like them

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>>35310805
What do you think Mariusz used

>>35310805
>I'm competing
you do bodybuilding? at least you compete in it

mastest said something like
i compete with the other males in the club for the sluts
when asked if he competes lol

jp showing his
>muh deadlift in full force
lol

https://www.youtube.com/watch?v=RmUCU5W80Yk

>>35309844
FLCL is pretty liberal with the upskirts.
>>35309880
It's used, and it's been sitting for a couple of years. I'm hoping it's not the injectors and it's just a gunked up fuel line or something.

Lads, does anyone know how I could find a good gym in Moscow?

I don't speak Russian and googling mostly just gives me the usual chain gyms.

>>35310855
Looks like he bulked pretty hard on deca and slin.

But most powerlifters are just test + tren. Maybe adrol, dbol, or even tren suspension.

>>35310880
I'm gonna do classic physique. My coach says I have the perfect hip to shoulder ratio. Plus my waist is SUPER high.

>>35311026
fuck off commie

>>35311072
Can you really tell just by looking?

>>35311072
Is tren suspension common? I thought that was just for dodging tests?

>>35311113
Fraud will tell you no. But the truth is, absolutely yes. Genetics play a big part and can make it hard to tell but most drugs give you a certain look even after you're off them.

>>35311132
Well it's in and out of your system within hours so yes and yes. But the ENORMOUS strength boost it gives you makes it too good to only use on special occasions.

I've used test suspension which can have similar effects even though test and tren are two completely different compounds. I drool over getting some tren suspension and trying it out just for shits and gigs.

>>35311163
>Genetics play a big part and can make it hard to tell but most drugs give you a certain look even after you're off them
Intriguing desu. Can you say some examples?

>>35311163
how exactly do steroids specifically boost strength?

>>35311163
can you >seriously< just fuck off? we dont want insecure steroid faggots in our >powerlifting<(IPF) thread

let me direct you somewhere you'll fit in

>>/fraud/
>>>/r9k/
>>>/reddit/
>>>/g4p/

>>35311174
Tren and deca both give you capped deltoids, deca gives you a thick back, insulin gives you a thick core, primo and anavar give you some INSANE abs, Boldenone gives you permanent muscle separations whereas tren only gives you those separations while you're on tren.

This can all get slightly modified when you mix it with your body's genetic blueprint. Think of it like, your body wants to grow to look one certain way, but the drugs want you to grow to look a different way. When you take these drugs the genetic blueprint and the drug blueprint mix to create a completely new blueprint.

>>35311179
Dunno the exact mechanism. But I have experienced 20lb+ strength gains to my one rep maxes with drugs like NPP and anadrol. You can keep at least 50% of those strenght gains if you eat right and train hard even after coming off those drugs.

>>35311212
and to clarify, those strength gains were gained OVERNIGHT and continued getting stronger as the blast went on.

>>35311212
>your body wants to grow to look one certain way, but the drugs want you to grow to look a different way.

Are you/ is it possible to use this concept to create a specific sort of body.

>>35311263
he's talking out his ass

>>35311263
Theoretically yeah. It'd be hard and take generations of trial and error.

>>35311273
Am i though? Just look at the history of bodybuilding. The npc/ifbb has FORCED the body of the bodybuilder to evolve into the body that THEY want to see through unnatural selection. They pick winners that have the body they want, therefore every bodybuilder tries to look like that.

Why do you think everyone wants the mass monster's steroid cycle? Cause they want to look exactly like the mass monsters.

Why was rich piana posting his new bulking cycle such a big deal? Because people want to look like rich piana.

>>35311324
>Why was rich piana posting his new bulking cycle such a big deal? Because people want to look like rich piana.

Did he admit to synthol yet

>>35311345
He admitted to past use a while ago. Check youtube. Never to current use though.

>>35311273
Also do some research into androgen receptors. Certain muscles have more of tbese than others so these specific muscles will grow more when you are taking a highly androgenic drug.

>>35311369
arent those basically all the muscles above the abs

What is even the point in having a girlfriend, isn't it already well established women are the biggest gains goblins of them all?

4.) COMPASSIONATE TOUCHING

Compassionate what? First I’m talking about smoking pot, and now I’m really off my rocker! Well, hold on a second. It turns out that compassionate touching is the standard sport science term for the recovery/adaptation modality of all forms of intimate human contact. This includes formal sport massage and runs the gamut all the way to what you were probably thinking when you first read the term, with all sorts of fun stuff like everyone’s favorite – cuddling – in between.

Why do we lump all these forms of human touch together? The most basic reason is that the literature can’t really tell their effects apart. Possibly outside of specialized forms of medical massage to treat injuries, many forms of compassionate touching seem to have an almost identical effect on fatigue. They all lower it substantially, but the source seems not to matter as much. So whether it’s a professional massage or a gentle back rub by your boyfriend, the effect in fatigue is substantial.

Man, it’s good news all around! Fighting fatigue means getting good sleep, eating lots of food, relaxing with friends, and then getting your back rubbed! Being an athlete rocks! Unfortunately, that about finishes up all of the really powerful fatigue fighters outside of the gym (and of course drugs like testosterone, but that’s for another article). Next, we delve in a bit to the fatigue reduction methods that MIGHT work, but we just can’t be sure of yet.

>>35311508
>>35311548

>>35310338
this happens when the woman wants sex and you're just talking her ear off. She's just trying to get laid and whenever you send her pics it reminds her of why she's even talking to you in the first place. You should make up an excuse for her to come over some night, she'll know what's up.

>>35310167
>tits sag right into her bra
Wew lad

>>35310167
hnnnnnnnnnnnggggggggg

Anyone tried the Nikes Metcon 1? I heard its like the equivalent of the Reebok crossfit lite hi top.

dude wtf i was gawking over this sexy girl in gotham so i i found her name Natalie Alyn Lind so i googled her age and shes only 15 am i a pedophile shes so fucking hot wtf

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>leg day yesterday

How do you deal with DOMS lads?

>>35311871

What is a leg day? Is it a day where you squat twice?

>tfw your dick is so small you piss on your balls

h-hold me brehs... ;__;

>>35311855
old enough to count, old enough to mount

>>35311889

topkek100 pls go

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Visited snap city yesterday, hold me brehs

No socks saturday, hopefully tomorrow wil be better

i need some sparrow pictures lads

>>35311889
Dick not small. Balls big

>>35311871
If you get bad doms and you have "leg days" you probably aren't squatting frequently enough

>>35311950

I woke up after heavy squats and the injury was a little mad.

I was arrogant to think it would be completely gone. Oh well.

Well.

Some spreglord is freaking out cause he got banned and is running around /fit/ posting /mlp/ shit.

You guys wanna talk about powerlfiting?

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>>35312104
Not really

>tfw trying to forget I have the hardest squat day of my sheiko cycle tomorrow

>>35312104
Someone should make a consolidated list of all meets, federated and not, that could be browsed and filtered like PCPartpicker.

>>35312132
>Not really

Oh... ok...

off topic reminder that the future > plow that broke the plains

>>35312154

Jesus how can someone be so, so wrong?

>>35312178
it's louder and faster desu

>>35312104
Whats your favorite deadlift cue? Mine has been feeling like ass for the last 3 weeks and I think I need to do something different.

dude wtf i was gawking over this sexy girl in gotham so i i found her name Natalie Alyn Lind so i googled her age and shes only 15 am i a pedophile shes so fucking hot wtf

>>35312191

"Grip the fucking bar"

I'm awful at deadlifting though. Fuck it, I'm awful at every lift I need to sort my shit out.

>>35312191
Just watch Mikey T deadlift for a few hours and recreate it.

>>35312191
>feeling like ass

It's been many years since I've felt any other way

https://www.youtube.com/watch?v=0jwiDTT7vOg&feature=player_detailpage#t=78

isley's gf is training under Mike T

neat

>>35311179
You get bigger, or have more muscle at the same weight.

>nuclei express genetics by manufacturing proteins, including the contractile proteins muscles are made of.
>hormones (i.e. drugs) bind to nuclei to modify gene expression
>different gene expression as a result of testosterone analogs -> nucleus produces substantially more contractile proteins per calorie/amino acid quantity it recieves

They're basically making you more jacked at the molecular level.

Even eating the same amount of food, which would result in approximately the same overall body weight, androgens will be telling your nuclei to produce more contractile proteins than they would on their own. So even if you're in a lower weight class, you'll be more jacked and stronger.

Also some drugs make you hold more water and carbohydrates in your muscles, which will improve leverages.

>>35311871
I lift again.

>>35312104
sounds good to me.

>>35312191
>brace
>hips back
>grip and rip

for whatever reason with my proportions that cue gets me in a really good position.

>>35312299
sean how do you know that's isley's gf?

>>35312191
>pull harder
My deadlift is hilariously ugly though, don't take my advice on that subject.

are we actually getting raided by ponies?

>>35312462
Yeah it's some sperglord who couldn't cum cause he went hard on leg day so he's all pissed off now

>>35312462
they should ban all animefaggots 2bh

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I'm at home now since the college semester is over, and I go to a gym in my hometown that is pretty good, given the size of the town.

There's these guys that come into my hometown gym that my brother and his friends apparently call "The High Squatters". This is because they're a group of 3-7 guys who all look like stoners that come in, crowd around the single power rack in the entire gym, and they all take turns doing squats. All of these guys are at least 6'2", have long shaggy hair and/or short patchy facial hair. None of them can squat a whole lot more than a plate.

Dunno why I decided to share this, I just thought it was funny/ weird small town gym stuff.

>>35312536
were the faggot that told my girl sparrow to put her hair in a ponytail

fuck off

>>35312568
are you sean?

>>35311961

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>>35312578
trip on benchbeya

>>35312597
im not benching brother

Anyway, I benched 66 kg for 3 sets of 10 for the first time today. I still don't understand why it's so fucking difficult to just bench 70 kg for 5 reps, but hopefully I can work up to it slowly. Also couldn't overhead press with the bar, since the only power rack was taken by 4 guys, so I did dumbbell OHP with some 11 kg weights in each hand for 3 sets of 10.

Honestly the only reason I'm spilling this here is because none of my friends or family care about fitness stuff like I do ;-;

>>35312622
>care about fitness stuff like I do ;-;

I know that feeling lad, it's a long hard and lonely road.

Maybe one day I'll find a nice PLing gym, or just a nice gym of any sort.

ude wtf i was gawking over this sexy girl in gotham so i i found her name Natalie Alyn Lind so i googled her age and shes only 15 am i a pedophile shes so fucking hot wtf

>>35312191
>back tight. shoulders retracted.
>deep breath, powerful exhale, another breath
>insert webm of duffin grooving his hips a billion times/Jam ya hips to the bar
On phone so can't attach but I'm sure someone has it. I pull sumo though so probs not helpful.

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>>35312695

What is sparrow's IG?

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>>35312726
?
I meant I can't attach the webm.

>>35309163
Lads star wars is not good ;_;

>>35312770
Sorry I just meant to post my sexy feet
, I usually reply to posts just to get replys even if they aren't related

>>35310167
>>35310167

honestly you're too autistic for me but i would put up with it my entire life for the lifting and body alone

>>35312759
ninjawhee
Actually fitness related at least:
What's a good ratio of glute bridge to squat weight?

>>35312825
That's nice but she wouldn't because you're a fat autistic weak fucking loser who has no chance with her

>>35312827
That's not her lifting instagram, but I'm glad to know she has an art one. She's hella good.

>Estonian black metal set over Band Of Brothers

https://www.youtube.com/watch?v=nL_PuByqcco

I believe I'm in heaven lads

>>35312827

Lad, that is the secret Sarah insta, don't go spreading that around; it's rarer than the rarest Pepe.

Just did my stretches lads.

Also read back into my old SS Third ed. and found some interesting stuff about what could be causing my buttwink. Gonna focus on keeping my knees out more.

Also, in order to slav squat, my foot turnout is almost 45 degrees wtf is wrong with me?

>>35312848
oh I wasn't even aware she had a lifting gram. she's posted a couple times about PL on that account so I just assumed

>>35312827
Wew
Thanks lad

>>35312880
It's actually the first one she shared, newfag

>>35312842
thats not what my mommy tells me B|

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>>35312884
pissenin is her lifting one

>tfw 6 sean cats and 12 sean pepes saved to your phone

wew

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>>35312898
>newfag

>>35312933
You're dyel-er, uglier, fatter, and weaker than The Goose is in that pic

That's all I need to know about you

>>35312945
>>35312945

I am one of those things

>>35312960
You won't even outtotal the mong

What's your squat at now, 4pl8 for an absolute grinder?

I know you're not even close to 6pl8 dead or 4pl8 bench so I won't even ask how those are going

>>35312933
>being this photoshopped

>>35312907
thanks friendo. Sorry for spilling the beans.
>>35312933
>women lost their minds about this body
>>35312976
>won't outtotal the mong
lol who the fuck are you?
What ever happened to supermang?

>>35313008
>>women lost their minds about this body

If you don't think that women get wettest over that type of body then you need to get off /fit/

protip: only gay men like the meat mountain dickskin look, or the "bearmode" (fat hairy guy) look

>What ever happened to supermang?

He posted a single post in /plg/ a couple days ago that said "I'm better than you," it got a single response asking what he was up to and that was it, hadn't heard hide nor hair from the Mong in a long time before that

>>35313000
Nice triple

It looks like they photoshopped a love handle in

>>35312976
>You won't even outtotal the mong

This is true. Although I pulled up Patrick's old meet results from the only meet he's done, and his number's weren't that impressive. Didn't pull that 6 plate. Poor lad, must of been really buttblasted to realise he'd never catch Isley.

>>35313008
>women lost their minds about this body

Eh. I get it.

>>35313054
>If you don't think that women get wettest over that type of body then you need to get off /fit/
oh no yeah i was aware. Just sometimes when I get a peek back into my old normie life. Thinking something like that was unattainable or whatever. Man.

And good. At least he's not dead. I worry about that boy.

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This is the mode I want lads, let's face it despite everyone claiming to prioritize strength and not give a fuck about looks, we would all like to look better

I just farted and it smells absolutely horrendous, my brother's gf thinks that I'm gay, he thinks that I'm not doing well mentally, and I need to move out of my parents house

>>35313076
How did Joe do with out totalling you?

>>35313078
>Thinking something like that was unattainable or whatever

It's important to remember that less than 1% of guys out there have a physique as good as that and most girls have never and will never sleep with a guy who is that good looking

>>35313076
The thing with the mong is he definitely had the potential to outtotal Isley but he kinda gave up on PL. He was going to a PL gym and working with a coach but he couldn't stick with it and ended up leaving that gym and the tutelage of the coach

ive got a burning pain in my left rotator cuff when setting up my arch and at the top of the bench press. it feels unstable throughout the movement but the pain goes away at the start of the descent and doesn't return until i rack the weight. no loss of rom or pain in any other movement, not even flat dumbbell press. anyone got any ideas?

>>35313093

I think he may have! His bench is just wildly above mine, and I barely outsquat and outpull the lad.

Things have returned to the natural way. I am once again the weakest trip.

Except for that Panzer dickhead, but nobody likes him so he doesn't count.

>>35313128
Try stretching your pecs

>>35313128
do some standard prehab/rehab shit everyday then reevaluate in a month and if it hasn't improved then see a doctor, someone who works with athletes otherwise he'll tell you to quit lifting and go for a 20 minute walk everyday instead

>>35313134
I like him desu faM

>>35313134
I thought PanzerTwink was p strong for his size, throwing up a 5pl8 squat at 74kg no?

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>>35313134
>I am once again the weakest trip.

Hello.

>>35313150

Well, fuck lad, how am I supposed to be the weakest trip then?

>>35313158

Well fuckin hell

Night lads. I'm gonna get some reading in.

>>35313175
Nooooo

Please stay up Pooptine if you go to bed then the thread will die and I'll have no one to talk to ;-;

>>35313183

I've been staying up too late with you fuckers and it's fucking my sleep, which is awful cause I'm an old man.

Go fuk wit the /fraud/ guys, they have good girl pictures. They're like the Met of instagram hotties.

>>35313175
Haha! I am the weakest trip!
:)
:|
:(

Hopefully I'm doing everything right, and I'll just get stronger if I stick with it. Because God, I don't think I can stand being this weak for the rest of my life.

>>35312801
yknow I can't say I expected any different. Still rewatching all the old ones to prep myself tho.
I am very excited to yell about this movie.

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Wasn't able to lift Friday or Saturday due to normie stuff. Going to try to fit it all in one session.
Wish me luck by not scrolling past without replying "Amen" or the devil will eat all of your poptarts.

>>35313193
fraud sucks it's a bunch of fags talking about old stories of one another

>>35313240
Did you autistically enter that into the spreadsheet or did you even more autistically make a spreadsheet that does calculations?

And I don't even have poptarts because I'm not a memelord but Amen motherfucker

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>>35313240
amen

>>35310661
You need to bench to compete in pl unfortunately

>tfw i just keep binging after 3 days of trying to eat right to lose weight
>tfw i just keep fucking up at everything i do

I think I'm going to kill myself. This isn't a joke. I wasted the best years of my life being a fatass. There is literally no reason to live. I will never marry or have kids or a stable relationship with another human. I haven't spoken to anyone in months.

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>>35313341
I feel the same way except replace being a fatass with being autistic as fuck

And I live with my parents so that's who I get to speak to irl

O yeah and I'm 27

>>35313341
Come on m8, it's not that bad. Even if you are overweight, at least you're better than a lot of people and realize that it's actually a problem. You just need to learn some discipline is all. I know it's easier said than done, but hundreds of other people have done it, and you can too.

I believe in you, anon.

Gonna do JACKED AND TAN on a cut, am i retarded?

>>35313381
no just do a slow cut

as long as youre in pool shape by may then youre good to go

im fat as fuck as well and looking for a program to cut on from jan thru apr

Who /ugly/ here?

And I mean truly ugly, not you're stupid shit, I'm talking about yall whore looking retarded and straight ogre af

I'm deformed tier ugly and life sucks, I'm also poor so I can;t make up for it with money

>>35313292
Yea I make spread sheets with everything. I'll post the graph/volume sheet when I'm done with this session so you can see the true face of autism.

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Day 4 was fucking rough in part due to drinking and staying up until 2 last night. Oh well I made my reps comfortably

>>35313150
Trip on twink

>>35313157
No.
Not even close.

>>35313429
Post face. I doubt you're objectively ugly

My current routine is abababababa Etc of upper lower. My upper alternates between bench and OHP. On bench day I do bench pull ups pec fly tricep extensions rows and curls, on shoulder day I do OHP pull ups shrugs tricep extensions curls and shoulder raise, and for both days what other exercises I have the strength for. On legs I do squat, Romanian dead lift, calf raises and hip abductors,
Any comments? Am I retareded or am I mostly well balanced?

>>35313569
You're retarded

had my lower quad cramp today

was no fun

>>35313615
Thanks

>>35313518
How are your lifts going man?

I meant to ask you.

I was reading up on the sheiko. I don't know if I have enough time in each day to do 2 hour work outs.

>>35313569
Sounds tarded m80

>>35313918
Care to explain why? Seeing good gains

How many protons per day lads?

not good lads. not good at all. December 20th is here and the trips haven't returned yet.

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>>35313292
>>35313459
Here's a stitched together painting of the volume calc/graph sheet.

>>35314274
I'm about to set off for training at Westside.
Who the fuck trains at 7am

Can someone link Supermangs competition results?

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What's the difference between knee sleeves and knee wraps?
Please respond.

>>35314484
Knee sleeves are neoprene and aren't supposed to add any weight.
Knee wraps are wraps you wrap tight on your knees for the purpose of getting some assistance in the lift.

>>35314484
Knee sleeves are tight bands that go around your knees to help rebound in the hole of the squat, they may add nothing or a few lbs to your lift. Maybe. Nobody knows.

Knee wraps are wraps that are wrapped around your knees and they can add literally over 40kg to your squat, most likely a lot more if done correctly.

>>35314516
Joe why have I failed the last rep of the last set of 3x5 at 60kg bench twice now
Why is my overhead press increasing despite training it once a week if that?
Why are my hamstrings sore after deadlifting and why are they too sore to stretch?

You're a trip so I assume you know all this.

>>35314457
Never mind, found them. For anyone wondering:
Sq: 160-170x-170
Bench: 120-130-140x
Deadlift 220x-220-250

>>35314534
If you start to fail just push harder.

>>35314563
I do but the bar never moves, I spend a long time in the same position trying to push it then it slowly descends back down and I have to do the roll of shame.

Stupid question though, but should I move onto 62.5kg despite failing the last rep twice now?

>>35314524
>>35314516
So how much weight wraps add depends on how tight you wrap them?
What is you put on really tight sleeves then? Shouldn't they also put on a lot more weight?
Jason Blaha says that sleevs can put on 10kg+ to your squat

>>35314602
I agree with this. I got some super tight SBD sleeves, and they give me at least 5kg in the squat

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made my first webm…testing...

>>35314637
You look like Claudio Sanchez if he didn't wash his afro for like 6 months and got decently muscular.

>>35314654
Most of the people i hang out with are musicians and none of them have ever said that about me before lol
something new everyday i suppose

>>35314637
>That hair
dafaq

>>35314637
>being a white person with deadlocks

>>35314789
>white

>>35313629
One of those ones where it feels like the insertion is about to jump right off the bone? Wew lad.

>>35314637
>carrying around an extra weight class your head

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WESTSIDE BABY

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>>35313158
>gif just like a WebM I made
That was fucking weird, man. Threw me for a loop. Pic related.
What are your numbers?

>>35315345
Lmao.

Do you expect any results from this?

>>35315345
3.5pl8 to a 8inch board? isn't ~350 your actual max?

>>35315396
That's not me and there's also 220lbs of bands on there.
I did not partake in this. I just did normal bench.

>>35315345
Needs more bands

>>35315406
>220lbs of bands

What does that actually mean? Like, at what point do you hit 220lbs of resistance?

>>35315431
At the top

>>35315431
Lockout

>>35315436
>>35315442
Okay but if stubbyarms mcgee is benching then lanky mcclanahan is up after him?

>>35315446
Little bit less. It's mostly approximate

Kek the dealer just casually rolls in and collects cash from everyone

>>35315521
get some test, tren, adrol and halo while you're at it

>>35315521
>Kek the dealer just casually rolls in and collects cash from everyone
WESTSIDE BABY

>>35315521
What are you doing in westside?

>>35315637
Secret mission from Gaston

>>35315669
Was the mission to get more steroids, or more eggs?

300kg deadlift @ 81.5kg in comp (IPF jr.)

https://www.youtube.com/watch?v=LcWNfyR8oy0&feature=gp-n-y&google_comment_id=z13dd1mhan3pttxbk04cirjpxoe2s1ka2fw

>>35315726
Very hush hush COIN operations sort of thing
>>35315763
Guy in trip group at your meet said all your friends and you have absolutely awful deadlift form.

>>35315780
Can confirm my form is bad

What should I get for Christmas lads?
I'm thinking a lax ball and another foam roller.

Anything else?

>>35315780
from what I've seen from insta most of them can deadlift quite a lot though.

>>35315763
Also how do you guys not get injured?

>>35315865
One of the guys the guy's mate saw can deadlift 4x his body weight.

And I've recently been injured outside of gym, a 250kg+ industrial fridge almost fell on top of me. lol

>>35314637
goal hair

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>>35310167

>>35316313
wish sparrow would unleash those puppies once in a while

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>>35315345

man i cant wait to run westside method...

anyone have an idea to run westside in a 3 times per week Full Body program?

>>35316430
>westside in a 3 times per week Full Body program

That's not a thing.

>>35316454
yes, i am trying to make it into a thing for myself.


tip my fucking fedora to you, asshole

>>35315763
Mirin. Your speed off the floor still amazes me.

>>35316313
do we have sparrow nudes?

I really need that fap senpai

>>35313292
Implying that isn't totally normal.

>>35316546
>senpai
do you need to use these cringey words?

>>35313292
>>35316562
>he posts in /plg/ but doesn't make autistic spreadsheets all the time

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>>35316430
The core of conjugate programming (westside) is this:
1. Max-effort work (heavy-ass weights)
2. Dynamic-effort work (speed work)
3. Repetitions (high-rep accessory work at the end of a workout)

That's it. Anything that does that can be called conjugate.
That being said... I wouldn't try to jam it into three days. It's just a lot to fit into only three workouts, and you probably won't get enough accessory work in. The guys at Westside normally do an upper/lower split (upper ME, lower ME, upper DE, lower DE), I think.

>>35316430
You also don't run Westside unless you are at westside. You would be running conjugate

>>35316581
senpai senpai senpai senpai senpai post nudes

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Why the fuck do I have to do multiple captchas now?
>>35316603
>mfw I just now realized I fucked up that crop
>>35316606
True.

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>>35316606
true true

>>35316603
see i was thinking i could easily get in MEu, MEl, DEu, DEl in the 3 days also well as the RM for each half of the body ... but the westside template has the following:

>MEu, RMu
>MEl, RMl
>DEu, RMu
>DEl, RMl

so there are 4 times that a lifter is required to perform the RM, in total. I dont know, maybe thsi would be enough:

>Monday
MEu
DEl

>Wednesday
MEl
DEu

>Friday
RMu
RMl

>>35309163
how long does it take to get into fallout 4? ive played an hour and a half and its still incredibly shit and not fun to play

>>35316659
Friday would be long as fuck tbH

>>35316703

>FRONT SQUAT - 2-3x8-12
>GOOD MORNING - 2-3x8-12
>TNG CGBP - 2-3x8-12
>BARBELL ROW - 2-3x8-12
>OHP OR SKULLCRUSHERS - 2-3x8-12
>MORE BACK WORK IF WANTED - 2-3x8-12
>SHOULDER WORK - 2-3x8-12
>AB WORK
ya probably well over an hour.

unless im running it incorrectly? above is simply an example though

I finally decided to not squat in front of a mirror since the new gym has a proper power cage. Should of done this a while ago, feels a lot more comfy and I'm able to stay more upright.

Thinking about adding front squats to my training lads. Arguably my squat morning under heavy weights is caused by weak quads, so I'd like to do a 5x10 FS session instead of the 5x10 backsquat session I'm doing on Mondays. If my back squat 5x10 was 210 freedoms, what do you reckon I should give er a go at for FS? 165?
>>35316603

I fuckin loved that he brought back Dracula for that cameo.

>>35316749
im doing front squats exclusively right now. whats a respectable front squat number for a 1rm, 5rm, 10rm
in your opinion

>>35316729
Well, those seem like pretty arbitrary choices for assistance, first off, and once you start using significant weight you'll be tired and ready to pack it in by the time you start doing barbell rows.

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>>35316659
>so there are 4 times that a lifter is required to perform the RM, in total.
Well, yeah. Most people do any given accessory lift at least twice per week. If you feel that doing those muscle-building accessories only once per week is enough, then do them once per week.
Other than that, the template you've come up with is a possibility. It's just that those sessions will be pretty long.
Also, keep in mind that you'll need to add some backoff volume or something, because just maxing out and doing speed work isn't really enough for most people.
>>35316703
Eh, it's not too bad. I've had weeks where I had to put all of my speed work and accessories in one day, and I banged it out in around 2.5 hours on a Saturday.
I wouldn't recommend it if it can be avoided, though. You pretty much HAVE to bring food/drinks to the gym to have energy throughout that session.
>mfw
>>35316729
WAIT. STOP!
Repetition method is best used for isolations like curls and flyes, not compounds. Your front squats, good mornings, etc. are to be used as variations on the main lifts.
Look up "how I would westside" by CWS. It's a good starting point. I can also share my template (which started with that article) with you, if you want, though it's still a work in progress after several months of tweaking.

>>35316761
>5x10 FS
No lad. Train it heavier.

>>35316764
well the repetition method requires you to pretty much hit every muscle group

>>35316773
Sort of/not really. It's still weak-point work, being conjugate, and is mostly aimed at the prime movers, e.g. leg press for quads and DB bench for pecs.

>Volume on under 80kg Sheiko pretty horrific
>Spread the 3 days over 6 days instead
>Easy as fuck
>ALL ABOARD THE GAINS TRAIN

Best decision ever lads.

>>35316761
Week 1: work up to a set of 6 reps @ RPE 8, keep doing sets at than weight until you reach RPE 9.
Week 2: Same shit, but stick to 4 reps.
Week 3: Same shit, stick to 2 reps
Week 4: 3x3 @ 75% of the weight used in week 3.

>>35316769
>backoff volume or something
from what i understand, when you max out its not simply 1 set. Youre supposed to repeat it as much as you can depending on feel

>repetition method for isolations
shit really? well certain lifts ilke the barbell row wont be used in the ME rotation, so i could technically use RM for non-max effort lifts??

And sure, youre welcomed to post it breh

>>35316788
>Spread the 3 days over 6 days instead
How did you exactly do it?

>>35316788
I tried this, worked poorly after about two, two and a half weeks

>>35316772

Was considering this, I'm just not entirely sure how to shoehorn it into 5/3/1. Maybe good ol 3x5. It will be my first time front squatting in earnest.

>>35316798

ARSE-lad pls. There is no way I'm at a point in my training that I can start adding RPE shit.

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>>35316808
Using what I did today as an example, all my squat work and squat accessories I did today (so all the squats, and good mornings) then tomorrow I'll do all the bench work.
The day after that I'll do diddlies, then the day after that bench. And so on.

>>35316816
How come? Also how did you split it?

>>35316838
>all my squat work and squat accessories
Huh. Wouldnt just splitting up the double sessions into two days get you lower session volume and higher frequency?

>>35316838
If I had double sessions on one lift, I shifted one of them a day. Squat >fatigue eventually started kicking my ass, recovery was definitely not what it could have been while I was doing this fwiw.

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>>35316784
This guy gets RM.
>>35316788
This is always a good idea, if you can properly manage your volume. A lot of people try to autoregulate it and just fuck their shit up, but if you're doing it in a program, it'll only help you to spread things out.
>>35316800
I've never heard of just repeating the max set, but that could work. Might burn you out or increase injury risk, though. Proceed with caution.
Pic related is my vague plan. I had the best gains this month from variations that ended up being closer to that 4RM, so I'll be actually lowering the weight on some other variations next month.
Still haven't really figured out what I want to do for deloads... Might just drop the ME and VD and see how that goes, since DE is pretty light.
I'm also thinking about moving DE to the middle of the week and VD to the end, and treating DE as a sort of "recovery" session.
>bizarro TM incoming

I'm switching to mobile, so my responses will be a little more cumbersome from here on out.

Lads how do you tackle fatigue accumulation?
Couldn't even break 140kg off the ground today. Stalled everything.

Literally all I did was add 5kg to my diddy 5RM the other day...

>>35316831
Just do the 5x5 BBB template from beyond lad.

>>35316838
Also, I add any extra volume on my bench days, like back and shoulder work.

>>35316865
Recovery. This guy did that >>35316871

Problem is if you do squat/bench monday and then squat/bench tuesday (or even just squat on tuesday) you have to deadlift wednesday. And then you're just in a situation where you're doing lower body work 6 days a week which will obviously fuck you up. The way I've split it I never have to do lower or upper work twice on consecutive days.

>>35316761
i would say no to 165 5x10. honestly i wouldn't do 10 rep sets of front squats. anything over like 3-5 makes me want to pass out

>>35316838
No offense, but you're weak enough that you really shouldn't have to break the volume up (assuming those are your numbers)

Tough it out and adapt to the volume, it IS supposed to be horrifically hard at times. Especially weeks 3, 5 and 7 of the <80kg program

Lads how do you deal with being ignored? Literally didn't even get 1 reply.

Literally all I did was ask a question a minute ago.

>>35316901

Can I tell you a secret?

I think Beyond 5/3/1 is shit.

>>35316910

Alright, other anon had me convinced but you put the nail in the coffin. So I usually do a 5x10 backsquat at ~%60 on Mondays after OHP. Deadlifts follow on Tuesday, so I don't mind going a little heavy, how about alternating 3x5 and 3x3? I'll try to find my 5 rep training max tomorrow.

Or am I wasting my time thinking that quads are what I need to develop to stop my butt shooting up under grindy weights?

>>35316914
None taken, keep in mind I'm 70kg at 5'10 so my Wilks is like 330. Using Sheiko #37 and #30 to bulk to ~80kg.
I just find it infinitely more enjoyable to split the volume, without any ill effects.

>>35316928
Assuming this is you >>35316886
Take it easy a couple of days or have a deload week, depending on what program you're on (novice LP or intermediate).

>>35316914
>just got passed week 3
thank goodness.
>>35316886
then you haven't accumulated fatigue. that's not how it works, something else went front.

don't use fatigue accumulation as your excuse now that >overtraining is largely considered a shitty excuse.
>>35316904
for some reason i just don't think this will work well. not sure why but doing the volume in 3 days is doable, spreading it out like that makes it seem like it would be ridiculously easy. Plus, sheiko trains professional athletes that can train whenever they want/are told to, why wouldn't he have them train 6 days a week?

>>35316928
Could just be a bad session lad. If the problem persists then you gotta change something up.

>>35316954
IIRC sheiko recommends training more than 3 days a week if you can.

>>35316945
>Can I tell you a secret?
>I think Beyond 5/3/1 is shit

the 5x5 BBB is literally tailor made for front squats.

Alternatively just do a heavy 3x5 twice a week like your sort of suggested earlier. Given that it's a new movement you ought to be able to elicit some novice gains

>>35316945
>Or am I wasting my time thinking that quads are what I need to develop to stop my butt shooting up under grindy weights?
if you're wasting your time then i'm wasting mine too, if that makes you feel any better. i also recently added front squats.
even sets of 5 might be pushing it if you do them consistently, but yeah i would find some sort of training max and base your front squat training on that rather than trying to convert your back squat max into front squat working sets, if you know what i mean.

>>35316945
Front squats are great both because they're quad dominant AND they force an upright position. You collapse forward, you're done.

>>35316971
yeah but i'm pretty sure that's in the context of "should i train 3 days or 4 days" (since he has 4 day programs) not more than that

>>35316954
>don't use fatigue accumulation as your excuse now that >overtraining is largely considered a shitty excuse.
>go to deadlift
>intermediate deadlift
>add 5kg instead of 2.5kg
>barely make all 5 reps
>feel fatigued
>few days later
>try to deadlift again
>can't even break the same weight off the floor
>can't manage my 5s on all other lifts
>literally eating 4000 calories a day (no exaggeration)
>weekend so I slept like 12 hours
>Carbed up before gym

I'd be interested to hear what it possibly could be

>>35316953
I have 2 days before I next lift, 5 before I deadlift. Would that be enough time or should I coincided a deload?

>>35316954
Working well so far, my workouts before I split them were like 2 hours long.
Also Sheiko said on an FAQ on the forums that if you can train 4 days a week instead of three, do it.

Anyways, I still don't see any downsides to training 6 days a week instead of three. Weekly volume and intensity is still the same, I sleep better because my CNS isn't as fucked up and sessions are more fun.

>>35316996
Keep in mind it could just be a bad session. What program are you on by the way? Deadlifting 1x5 for your 5RM multiple times a week doesn't exactly sound right.

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I'm thinking of doing the 5x5 highbar clarence style.

y/n ?

>>35316876
youre running conjugate in a 6xweek program lol??

>>35317015
I'm on SS. My deadlift isn't that strong, I thought I'd be able to maybe handle deadlifting 1.5x a week.

I'm surprised all my other lifts stalled if it wasn't fatigue though. I did deadlifts after stalling OHP.
I also stalled bench the other day before.

>>35316954
>>35316971
>>35316988
>>35317015
Cant find the study right now but there is solid scientific evidence that in resistance training with equal weekly volume 6 days a week is better than 3 days a week in every measured way.
The differences were something like 5%-15% tho.

>>35316996
so you did 1 (one) set of 5 (five) reps at a weight 2.5 (two point five) kg (kilograms) higher than you were supposed to, and you think that it fucked you up so badly that you couldn't lift properly after 2 days of rest? Sorry lad, i don't think so, something else is wrong and i doubt a deload will fix it.
>>35317015
idk the way i see it is sheiko is supposed to overreach you and make you fatigued. If you aren't getting that i'm not sure if its working. at your level you might still be getting strength gains but i don't believe that it works as well.
and he says train 4 days a week instead of 3 but also adds volume, his programmed 4th day is (very) hard and (very) volume intensive, it effectively doubles or more your deadlift volume. he doesn't say just split your 3 days of volume into 4.

When does splitting the volume into more frequency end? Is it as efficient to train 7 times a week with the same volume? 12? 20? there must be a cut off somewhere

>>35317062
I have poor recovery, I can't see what else it could have been.

>>35317027
Yep. My work schedule requires my sessions to be pretty short, so I had to split it up like that.
I like going in 6x/wk, though, so it's not a big deal.

>>35317062
I think there's a lower limit on session volume. Under that the training effect becomes too small. Marcel talked about this couple of times when sheiko started becoming a meme program around here.

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how do i achieve this?

>>35317103
With eating hard, training hard, and most importantly the power of friendship.

>>35317103
>be born handsome
>be charismatic
>have ape like strength naturally
>be good at programming
>be an all round great guy

>>35317035
I'd say simply try and continue as you have been. If you stall on literally everything for the next couple of workouts then maybe deload. Or you could switch to deadlifting 1x week. Check out the Practical Programming Novice Program here http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

>inb4 SS shill

>>35317056
Sounds good to me.

>>35317062
Thing is though, I'm still becoming fatigued on the lifts I do that day. So my second lot of squats today was difficult. I just don't see the advantage of feeling even MORE fatigued for the squat without actually doing any more lower body work because I benched and did chest accessories in between.

>>35317099
i think it was talked about when bulgarian was the meme, not sheiko. i think even disregarding minimum session volume you're losing something by increasing the frequency.
>>35317056
yeah the Norwegian study was talked about here but i'm pretty sure it was never published and i'd like to see more research on it. i'm interested in the topic but i still feel like you're losing something by increasing the frequency w/ the same volume

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>>35317111
>>35317117
Correct. I was just testing you, friends.

>>35317103
Eat clean, train hard and never turn your back on your friends.

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10KB, 681x140px

>>35317111
>and most importantly the power of friendship.
>>35317117
>>be an all round great guy
>>35317141
>never turn your back on your friends.

>>35316978
>elicit some novice gains

Aww baby gurl I luh me some novice meat

>>35316980
>>35316983

Alright, let's hope and pray. Maybe Santa got me some powerlift 2.0's and the little heel will help too.

>>35317103

Friendship is magic, motherfucker

>>35317122
thinking about it again you might be right. Your single session of squat, deadlift, and bench volume is always the same as it would be on a 3 day program, you just split up the bench so its on another day. I still think i'm right if instead you did the second session lifts on another day instead.
lemme know how it works out.

>>35317151
phil is making joe a fantastic man, forging and molding him into the messiah of friendship
hes turning joe into the next phil basically
joe doesnt know how graced he is, how lucky he is to be chosen
joe will probably kill phil in his sleep like sheev killed plagueis :(

>>35317167
You were the lad that offered some advice for the strained biceps right?
(Arm wrestling)

>>35317188

Yep. How's it going?

About to head for work so I wont be around long.

>>35317195
what kind of work do you do, friend?

>>35317091
damn nig. I guess your training sessions are so short

>>35317184
Exactly.

But that's where recovery would probably be a problem like I said here >>35316904

Will do.

phrases that make you cringe

>i lift things up and put them down again

reddit tier

also what happened to phil

>>35317195
Hard to tell, it's gotten better but the nasty pain when flexing is still there and leaves me with little hope of soon lifting.

Checked back with basic anatomy and it's actually the brachio radialis, not the biceps (no fucking idea how this muscle is even strained in arm wrestling).

Was a little impressed to see that your tips about the cooling where exactly matching those of my brother though (he's a studied physio therapist) ! Good stuff, how come?

I wonder if I can squat heavy soon - I do the Rippetoe grip, so maybe with some uncomfortableness?

/whoelseherehyped/
https://www.instagram.com/p/93_zB3nZox/?taken-by=borissheiko

also anyone know any other good books? inb4 mark rippetoe's books and jim wendler's and other tomatoe's