/plg/ - powerlifting general

Why does everyone who lifts for aesthetics (girls) seem like a narcissistic douchebag but everyone who lifts for strength or sport seem like nice genuine people?

>>35602399
>>35602399
>>35602399
>>35602399
>>35602399
>>35602399

alri

>>35602222
>forgot to mention

That's not how this works. Are you a man of your word or not?

>>35602449
lol

>>35602449
Examples for douchebags
>Jeff sends
>Aziz
>Omar

Examples for nice people
>George Seeger
>Phillip frïend

>>35602457
alri la

hahaha blaha fucking rekt by CWS

https://www.youtube.com/watch?v=rCP5hesNzik

you can hear the sadness in his voice

>>35602471
Examples for douchebags
>zalanichey
>Leila Strick

Examples for nice people
>Steve Cook
>Calum Von Moger

Favorite deadlift variation guys??

>>35602510
Paused off the floor

>>35602510
30 second pause sumo

>>35602510
https://www.youtube.com/watch?v=Z6NrZpDhawA

>>35602458
Clearly this was a powerlifting related bet
Are weight classes not involved in powerlifting? Do you debate this fact? Or perhaps it was rather convienet of you to blow up like a balloon and disregard all things weight classes and wilks
I thought it would be safe to assume you would remain in your weight class
Apparently not
Had I known you would bend the rules, I would have stated such formalities initially - evidently not and you weren't beyond such low level scum tactics to achieve an otherwise I achievable goal of yours

>>35602638
>I achievable
Unachievable**

Fuuuuuck this ebin bench pyramid may kill me

>>35602638
I can't understand why he choose to gain weight so fast he definitely put on a lot of fat. inb4 heavier is better, yes but since you not really that competitive I would focus on wilks and gain weight a bit more slowly so you don't have to spend so much time cutting isley

>>35602638
One, you didn't specify what weight I had to ve
Two, I have been saying I intended to move into the 105s after brit jnrs since March last year.

And you know two because you know everything about us.

Also please don't try and reneg on our deal just when it looks like I can succeed. At least stick to your word.

(PS you didn't even say I had to do it unequipped)

Survived the pyramid
Now deadlifts are gonna kill me

Aaaaand I'm standing right next to andreas "kilt guy" cahling

>>35602659
>>35602814
>start of the first prep cycle
>this may kill me
Aaron pls, how inflated are your maxes?

>>35602728
George can you please record a vacaroo of you screaming
>come on Anon I believe in you, you can do it, grind, grind, grind!
>come on bestie, you can do it!

I need it for when I bench

>>35602850
10/10/10kg

Which of the trips are natty and which ones aren't?

That being said, what is an ideal wilks to aim for as someone that's natural and not really competitive?

>>35602879
>natural and not really competitive?
350

Does anyone have that 4 day TM routine someone posted the other day? I meant to copy it down but forgot..

It was something like 5x5 @90% , then some paused reps on the recovery day but I forget the exact layout

>>35602879
>and not really competitive?
what like you dont want to be competitive?
why would you set a shit goal lad

easily 400+

>>35602967
Pls do this for me >>35602863

200lbs1year, what was your bf% before and after your first cycle of cube?

>>35602497

For those who don't want to give Blaha views or search Smith's instagram:

"Outside of the occasional point here and there, Blaha is a fool and his main appeal is in trying to say that people who are accomplished are cheating so that people who aren't accomplished, like himself, can feel better about themselves." - CWS

>>35602510

Paused off floor
Competition wide sumo

>>35602879

I take creatine

Honestly didn't think George could do it but grats friend.
>sean is now weaseling out of his bet

>>35603050
Read this and pretend it's for you
>>35602986

>>35603050
Did he get it? Paused?

>>35602986
I'm not islet tho

>>35602967
>12kg
Im 1 (one) kg heavier than last cycle. I'm a 97kg fake 105.

Last cycle I was low 97s and I water cut into the 93s which may explain some loss in strength. Also my retarded training rekt my squat with an injury

>>35603134
So then water cut on your competition Sheiko day and there shouldn't be a problem?

>>35603100
Not just paused.

With calls. As legit gym pb as it gets.

>>35603191
Why won't you do this >>35602863

>>35603186
>water cut
>for training
>to win a bit you're proving you won't keep

If you can't keep your word now I see no reason to trust you now.

>>35603191
Wow
Good job lad
<3

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>>35603205
>He's scared he'll lose the bet if he agrees to water cut

>nothing but nice to Isley
>always a dick to me
Fuck fuck fuck fuck fuck fuck you

>>35603205
I guess we can count coward into seans accolades.

Fucking sheiko, are the sets listed as sets x reps like everything else or is it reps x sets? Some of the rep/setranges are really confusing me.

broken, bruised, forgotten, sore

>>35603349
Reps x sets usually. Post a pic of the spreadsheet for confirmation.

>>35602200
you do understand speed is relative.

so something is only slow if it's compared to something fast.

i.e. compare it to literally any other intermediate level programme.

you dunce.

>>35603399
idk, seems like a lot of people do "speedy" intermediate programs and get blown the fuck out after a couple months of alright gains and gain less overall than they would've on an "easy" program like 5/3/1

>>35603409
that's a matter of proper implication of the programme by uncoached trainees

that's why 5/3/1 is popular, it's 'fool proof' and anyone can plug in their numbers on a site, get a programme and make progress on it

that doesn't make 5/3/1 objectively any faster

I will actually try this
6x5 80% Monday
3x5 80% Wednesday
3x3 90% Friday

For bench.

I think I can't take the volume but let's see.

>>35603287
I'm so sorry, was on the bus

And now my microphone doesn't work on vocaroo. Some other time

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>>35603399
>>35603409
>>35603409

When comes down to it, 5/3/1 (even with no modification) is smart, steady progress for intermediate lifters.

Anyone spouting that it's not "optimal" are missing the benefits. It's simple, steady, stupid proof, predictable, modifiable, and effective. Also, wendler has literature spouting how to change the programming when necessary.

Is it the best intermediate program? Impossible to say, because every lifter is different. IMO, 531 is a safe bet, though.

I don't regret a single month I spent on it. Look at Gabe Malone. He ran it for a year and hot really impressive numbers.

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Well here's what I promised

... M

>>35603621
>Seen on suicide watch

>>35603621
ass came off the bench lmao no lift

>>35603665
KEK

Pls provide the screenshot of that moment

>>35603621
Do your head/heels/ass have to stay in place during the rerack?

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>>35602471
Friend!

>>35603621
as ive said before, you're well past 140 now, you were probably good for 140 on that last competition. dont underestimate the shitness of water cuts lad

water cuts = no performance loss is a shit meme

>>35603671
Your ass literally wasnt on the bench throughout the lift

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who /nodad/ here?
who /lostabet/ here?

>>35603675
No

>>35603676
Yeah even Richard said I have 142.5/145 in me right now. But I don't need to test that this month.

But yeah I agree with that, I was good for 140 last comp (justtttt) and I'm feeling good now

Tfw Bodorio and I are thriving on memeko

>>35603621
SMALL
WHITE
COCKS

>>35603675
no

>>35603685
keeping in mind isley still cheated with his weight gain, he has yet to show a lift of his squat or deadlift with an all time 5kgs personal best

>>35603567
I never said anything less

doesn't make it objectively faster.

keep in mind this discussion was centred around cutting MORE volume from the vanilla 5/3/1 routine - which is why my point was cutting volume from an already objectively slow programme is being cautious to a fault.

>reading the whole argument before opining

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>>35603685
be very afraid

he'll beat you with his powerful jutsus even if you weigh 50kg more in pure muscle

hes a demon

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who here /blownoutshoulder/?

>>35603726
nigga you're the one in the OP with your bath robe on

>>35603731
but i benched for the first time yesterday
and gonna deadlift on the weekend

who /comeback/ heere?

>seen blown out this hard
my sides cant take this

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>patriots are going to lose to the panthers

my fucking sides

>>35603621
YEAHHH BBY noice

>>35603621
his ass literally was never on the bench

no lift/10

ayyy I can still front squat 405

I also tried for that pause 315, got like 6 seconds and could feel my lumbar collapsing so i quit lol

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>>35603621
>not loading up 3 blues

>>35603765
Why does a quad stretch (couch thing there) help with APT?

Or is it about the hip flexor?

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look at him try

>>35603791
EWWWWWWWWWWWWWW


SMELLY

STINKY

SWEATY

CURRY NIGGER

TOPKEK100

>>35603699
Wait so was that your skills test? What about squat and deadlift?

Rate the trips friendliness level
>Isley
7 friend points
>Buda
5 friend points
>BenchJoe
6 friend points
>Virtus
4 friend points (don't really know him)
>Bodorio
9 friend points
>200lbs1year
>7 friend points
>Sean
Four (3) friend points

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>>35603815
>norsefat
z-zero friend p-points?

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>>35603832
here's one from me

>>35603792
Because when those muscles are tight they tend to pull your hips towards their other insertion point. The quads attaches on the front part of your ilium and pulls that towards your knee while your psoas attaches in your lumbar vertebrae and pulls them toward your femurs

>>35603815
Sean isn't a trip

This thread started to REEK like a curry

what gives?

>>35603847
All dis broscience

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>>35602659
>>35602814
>sheiko starts pretty light lad
>I don't need any sort of deload in between cycles

>>35602879
I think all of them are natty except cyclefag (at least all of the regulars), and birdshits is a high test natty or some shit like that

>>35603191
video

>>35603349
repsxsets
also you could try looking at the top of the workout for that day, it should be in that day's header

>>35603621
disregard above. nice job man

>>35603754
>panthers
>making it to the owl
my sides

>>35603699
Bodyweight btw? I feel like bench has the strongest correlation of the 3, I'm feeling MUCH weaker despite increasing all other correlated assistance lifts.
>>35603815
At least someone remembered me at last :)

>have to skip one day first week of TSA
huehue
fuck

>>35603832
I didn't see you online.
You're like an 8-9. However I'm extremely jealous of your strength and because I feel inferior you lose 1 point.

>>35603832
shes such a qt goddamn

>>35603832
You lose a point for not being a good friend to yourself lad.

>>35603847
Can't really imagine it but I believe you and will do that stretch all day every day

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>>35603897
but anon we're all jealous of those better than us

>>35603909
ik. i have such a giant fucking boner for this scandi QT

>>35603917
I'm allowed to bully myself

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Do you guys do planks?

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So I decided to leave TM and opt for a more volume orientated program. I liked the ideas of Cuckols and decided to give it a try. I am using linear progression on squats because I'm coming back from an overuse injury and gradually rebuilding to my old numbers, rest goes as the program calls.

However the volume difference between TM and this is quite big. I am on the 2nd week and already getting aches in my joints and tendons in various places. I had to cut a few sets of ohp today because I was feeling the tendons at my elbows getting injured.

Basically the program feels great but my work capacity is totally shit and I can't handle the volume yet. How do I go from the volume of the original Texas Method to this gradually?

I dont know if this is the right place to ask, but can you do something like smolov jr. for skullcrushers and curls? I have trouble progressing on those and it starts to kill my motivation

>>35603931
Just look at some anatomy images, and imagine shortening those muscles and the effect they would have on your skeleton, it's not hard

>novice lifter
>baby weights
>low wilks
>can't progress 3x5
>got further on 5x5 but still can't progress
>want to try microplates
>order microplates before Christmas
>still haven't arrived

I just want some consistent progression. I am so fucking sick of stalling.
Ive stalled more times than I've ever progressed and I've only ever ran programs like SS or SL

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How good is his advice?

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>>35604035

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>>35604022
>>35604073

>Greg cuckols

>>35604064
Do yourself a favor and try DUP, linear isn't supposed to work forever or achieve the same results for all people.

>>35604064
change program ya nitwit

>>35604104
Too weak.
100/65/125 5rms in kg.
My deadlift was 140kg for 5 once but I decreased without trying.

>>35604100
What is DUP?

Smeshed 215x3x5 paused for bench today. Tfw somehow getting great bench gains on SS while keeping overhead press in.

>>35604124
>>35604064
Eat more.

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>>35604022
I'm going to make a suggestion, and my hope is that avon will correct me afterwords because i'm completely making this up

"Linear progression of volume across 3 phase cycles"

So lets say your Number Of LIfts (NOL) for squats on TM were 100, and the NOL for squats on Gnucks are 300

Every time you run a cycle of the program (which i assume is using phase potentiation: Hypertrophy block +-> strength block + -> peaking block = 1 cycle), you increase the volume in the cycle to a linear point inbetween the 100 NOL and 300 NOL

I'm just going to make up a ballpark number and say to go 20% of the way - I have NO reasoning why this is a good number. could be too much or not enough. So (300-100)*20% = 40 NOL

So first cycle , try going 100 + 40 = 140 NOL for squats. If you're squatting twice a week, then you would take (300-140) / 2 = 80 and thats the number of lifts you would need to reduce each session to get to 20% volume. Now obviously all these numbers are completely pulled out of my ass and are not representative at all. but yeah, you get the concept.


An even easier way to do it would be to take the NOL TM / NOL Gnucks = 100 / 300 = 33%

then 33+20 = 53%

Take NOL of Gnucks * 53% = 300 *53% = 159 NOL / 2 sessions a week = 80 NOL / session

again numbers are completely pulled out of my ass but you get the idea

again, this is just what i came up with intuitively and is most likely wrong, so take that howeever you want to

>>35604073
like izzy but actually knowledgeable and strong

>>35604153
Not really helpful... If you have a suggestion based off diet or sleep or whatever, assume I'm actively doing it.

>>35604124
What is DUP?

In a very simplistic way :
Do X sets-reps with 70%
Next workout, do Y sets-reps with 80%
Next workout, do Z sets-reps with 90%
Next workout go back to X sets reps with 70% and a little more weight
etc

You work between the two ends of the volume-intensity pendulum and can have a duration from a week to a whole multi-month training cycle, depending on your level

>>35604170
Well, what's your weight?

https://www.youtube.com/watch?v=Fw1dH6Yz6fg

>>35604180
From 58kg to 80-81kg in 1 year.
Sorry for sounding rude btw

>>35604179
Thank you very much for the advice, do you know of any programs that use DUP? Or is it something I apply to self made programming?

>>35604158
Thanks for taking the time to write this norsie, you 've helped me again in the past. This all looks really reasonable, only question is : If I adjust the volume based on total training reps, aren't I gonna low ball the first few weeks because of the reduced intensity? Maybe I should do the math based on total poundage instead of just reps? Or try and take into account both?

>>35604200
http://www.strengtheory.com/complete-strength-training-guide/#section2 check the intermediate section in the pdf here to take some ideas

>>35604263
Thank you

I'm tired and I've got a 10rm today lads

Need something to hype me up

>>35604286
>>35604286
https://www.youtube.com/watch?v=Rhl5K0mTSKY

>>35603567
So what's your opinion on what I should do Buda? Keep the 5x10 and start at ~40% with 3/5/1 and amrap at training max on the 3 and 1 days with cutting?

currently do around an hour of cardio a day and am now plateauing on squats

how much should i lower the cardio? i'm still eating at a small surplus with macros around 50/30/20 fwiw

>>35604302
that squat form tho

>>35604243
my intuition says no

You might low ball it, but you can always just adjust it higher? I'm not sure desu man. I think adjusting via poundage might be misleading.

Personally, if i was doing it for myself, i would calculate NOL and adjust NOL explicitly to working reps / top set reps only and leave warmups out. i know reflecting on sheiko that wouldn't work excplicitly so you may have to be tactful on the weird days (like in sheiko, they have those stupid scatter pyramids- idk how to adjust this to that concept)

>>35604073
often shit and/or deceitful for self gain.

>>35604200

How did your weight change so much without insane strength gains

>>35604353
Alright, I ll use what you suggested as a starting point and adjust accordingly. What do I do now? I've already run 1,5 week of the 3 week mesocycle (after which gnucks suggests you take a deload and then rerun the cycle adding 2.5-5kg). Just start over and do the next training day with newly adjusted volume?

>>35604416

To add to this, post a current body pic of yourself or at least tell us your bodyfat

>>35604431
Don't know body fat, probably %15 or %16. Maybe more?

I'm just dyel so there's no point in a picture.

>>35604416
I'm a shit, weak lifter.

>>35604420
are you already #rekt?

if thats too much volume and its ruining you, then maybe just hit the deload early, and start the next cycle w/ added 2.5-5 kg with the new adjusted volume?

idk if thats smart or not, honestly.

>>35604454
I will go that way and seems like the smart thing to do. I think I am already flirting with overuse injuries if I keep up with this pace without adjustments, my connective tissue is just not used to it yet. Plus upping the weight won't be a problem at all, the weight feels relatively light in all lifts because I was used to the high intensities and RPEs of TM. It's the total amount of reps which is the problem, so deload + slightly upping weights + volume adjustment should work, thanks man

>>35604527
good luck friend. hopefully what i told you isn't completely pants on head retarded ( ._.)

>>35603721
>vanilla 5/3/1 routine -
Define vanilla. BBB isn't necessarily vanilla.

>>35603621
Welcome to the club holmes :)
Proud of you.

>>35604312
>>35604579
Pls answer Buda

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Anything I should add to SS?

>>35604609
Barbell rows instead of power cleans

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>>35604609
Can't believe I've sunken so low to ask such a question...

No progression drives a man insane.

>>35604624
Not as fun as power cleans.

>>35604073
Varying. Somewhere between really good and pubmed internet scientist tier.

>>35604579
>define vanilla
you're splitting hairs for the sake of splitting hairs now. you know what the argument is regardless of the answer

but to humour you - I count any of the 4 or whatever it is generic templates posed in the book or even on the online 5/3/1 calculator iirc (seen both ages ago)

one of the variations is basically you do the 5/3/1 lift for that day and you leave - so if the most basic set up counts as a 'variation', then I assume any of those in the original book are 'vanilla'.

>>35604312
I think keeping the big but boring work is still a good idea just for the number of repetitions in terms of how to improve your efficiency and practice at the movement.

However while cutting its walking a very fine line with volume. Starting at 40% for a couple sets of 10 is a good idea but if you decide to cycle up to 50 or 60% I would recommend reducing the total number of repetitions in each set from 10 down to 8 or 6.

Keep in mind that the important part of 531 is the working sets and not the accessory movements especially when you are cutting.

Good luck friend.

>>35604747
Thanks bb. Will do. I'm not entirely unused to volume work, back when I first started lifting I did a 3x8 progression for bench and squat. Didn't know much at all about lifting. Doing that at all was extremely stupid, especially for squat. Added 5 lbs every 2 weeks to my bench, added 30 lbs to my bench in the time it took me to cut 30 lbs, which was 30 weeks.

>>35604747
number of repetitions doesnt mean shit when the weight is too low to require any real efficiency at it.

5/3/1 is just meme tier lets be honest

lads im depressed, i wont be able to squat for a year because im changing gyms.

>>35604737
In my opinion it's a really stupid silly argument.

I get frustrated when I hear people calling 531 a meme. Any program that gives you progress is a good program for powerlifting. Debating about how optimal the program is is hard to define because you have to take into account too many factors to say for certain if you were comparing it to another intermediate program.

I think that for intermediate level lifters Wendler has provided some really easy to understand literature that might help them understand programming. He even gets into autoregulation and beyond 531 which is pretty forward thinking.

What I'm trying to say is that 531 is a great program if you read the books and understand it and how to alter it to fit your needs. It's an OK program to recommend to somebody who has an intermediate lifter who still responds to lower frequency and lower volume. It especially has its place for lifters that are otherwise somewhat injury prone, older, or on a deficit

>>35604824
don't change gyms then?

>>35604842
I cant, the gym without a squat rack is the only gym near where i'll be studying the whole day. Literally. I'll be waking up at 5 am and leaving at 20:00pm.

>>35604022
just do sheiko with accessories

>>35604839
you're evidently just full on the defensive with 5/3/1 now and/or not read everything that has been said.

I've not once said anything about optimisation or said its a bad programme or anything to that effect. "objectively slow" was used very purposefully to illustrate my main point - which is

>severely cutting volume from an objectively slow programme is overly cautious and a waste of time

this was prompted by some guy suggesting 3x5 @50% - which is ridiculously low as part that makes up like half of the routine. its not a sufficient workload to add any training effect to the routine and is just a time waste for the sake of being cautious.

you keep responding saying

>b-b-but its works you guys are dumb and close minded! unlike me!
which isn't what's being discussed here. I even touched on that for you in
>>35603721

take your head out of your ass - no one has been bashing 5/3/1. everyone in this discussion is ADVISING it, we're discussing the best way to implement it.

TRIPFAGS

how much protein do you eat (roughly) typically a day?

B U D A
P H I L
I S L E Y
N O R S E

E T C.

i think i remember phil saying he only ate like 100g or something.

>>35604987
I've gone as low as like 150-180 grams a day. Currently hitting 200-240 a day. I think its a little overkill honestly, but its the lowest protein setting for my fat ass on RP lel

>>35604987
160-180g everyday

>>35604967
K.

>>35604987
Unknown. Enough? Maybe.

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>>35604987
looking back at old records now, I have actually sustained for long periods of time on 150g or less.

>>35605113
>>35604987
I've been eating about 100-150 for the last 2 months and have felt no loss of strength while on a 100 calorie deficit.
Competition in 2 weeks will let me know if it may be a factor.

>>35605060
>K.
you're a weak person and a waste of time.

>>35604164
>like izzy but actually knowledgeable and strong
And able to grow a beard, and not just regurgitating Rippetard and fellating Mike T. And actually knowledgeable and strong.

>>35604371
Source?

>>35604022
>no curls
Trash

>>35602419
Lads am I supposed to grind in BB? I killed Rom and I'm at a point where there are 3 different bosses I could fight (darkbeast, amygdala, and martyr whatshisname) and I'm not doing any damage to them.

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>>35605145
>you're a weak person and a waste of time.

And you're a mad dude on a cartoon spank forum. Relax, the world doesn't function in absolutes.

Debating the accessory work of 5/3/1 is just mental masturbation. Sorry if your ending was unsatisfying.

Go lift and relax a bit.

>>35603790
>tried for that pause 315, got like 6 seconds and could feel my lumbar collapsing so i quit lol

Ha. So that means (for once) that I'm slightly stronger than you at a bullshit arbitrary pissing contest!

>Lotus (30 secs?)
>Me (24)
>Norsie (6)

Anyone else want to try sudoku by front squat?

>>35605267
Upgrade your weapon. Darkbeast is p easy, just keep hitting his legs so he doesnt get to buff up.

>>35605283
I'm at +8 right now and it's not very effective
>>35605267
Make that 4 bosses

>>35605276
>puts 2c forward
>2c is proven useless and unhelpful
>lol mad chill out i didn't even really care
back pedalling anthem.

maybe if you weren't so insecure about 5/3/1 you wouldn't jump to conclusions and come to it's defence every time it's name gets said

saying 'K.' is essentially you pouting and going 'whatever' when you're proven wrong and I just pointed out how weak of you that was.

>>35605145
Ignore Buda, when he or what he's said is criticized in any way, even if presented in a respectful and debate-like manner he just goes full babby mode as you've seen.

>>35602913
Anyone help a brother out?

>>35605370
ah of course

people seem to care about his opinion here from what I've seen so I expected some sort of respectful/pseudo-intellectual responses from his side.

guess not

>>35605276
I'll jump in on the meme squat. Next session is Friday. It doesn't /sound/ very hard, I've paused it for a 5 count and that wasn't hard.

Is it a good sign if 75% for 4x4 on the deadlift absolutely flew up?

>>35605400
https://desustorage.org/fit/search/text/4%20day%20TM%20paused/
https://desustorage.org/fit/search/text/TM%20paused/
lrn2archive

>>35605458
Weights being light is always good

>flatmates having a party
>i'm hiding in my room
>hear a door knocking
>I jump up and open the door excitedly
>they were knocking on the door across from my room
>about 5 people just stare at me in my shirt and shorts and my flatmate goes "sorry"

>>35604987

typical day:

1dl rice + chicken breast for lunch and dinner, 40+40=80
500g of quark = 80+ 45=125g
500ml of milk = 125+15 =140g

Typical day = 140g

on lifting days (5/7 days):

+some protein bar 15-20g or so
+some whey shake or sumpn

>>35605469
>https://desustorage.org/fit/search/text/TM%20paused/

thanks bro.

This ended up being it


Here's a TM 4day split:

A
Squat 5x5 80-90%
Bench 5x5 70-80% (touch and go) - OR 3x5 + Closegrip Bench 2x5 a bit lighter
Snatch Deadlift 3x5 70-80%

B
Weighted Chinups 3x5
Cable Rows 3x8-12
DB Supinating Curls 3x8-12
Incline Hammer Curls 3x8-12
Facepulls 3x8-12

C
Paused Squat 3x5 70%
OHP 3x5
Split Squats 3x8-12
Cable Crossovers 3x8-12
Lateral Raises 3x8-12
Skullcrushers 3x8-12

D
Squat 1x5 - alternate with 5x1
Bench 1x5 - alternate with 5x1 (competition bench)
Deadlift 1x5 - alternate with 3x1


Also, I want to incorporate speed work, bench block, and slingshot in my routine.

I was thinking speed work on recovery day, then 1x5 on friday, and working up to a heavy triple with the slingshot afterward...
Would I die?

>>35605490
>1dl rice + chicken breast for lunch and dinner, 40+40=80
>500g of quark = 80+ 45=125g
>500ml of milk = 125+15 =140g
Bullshit. You're 110 kgs off-season, that's less than what I eat at sub-90.

>>35605505
>I was thinking speed work on recovery day, then 1x5 on friday, and working up to a heavy triple with the slingshot afterward...
Definetily do speed work on RD, it's light and won't fatigue you much. Dunno about the rest.

>>35605547
i also eat two bananas on lifting days, didnt count it because negligible protein

its around 3000kcal lad its a lot

>>35605473
Savage,sorry mate.

>>35605557

Holy fuck you have it good. I weigh 67kg and need 3.2k Cals to bulk even a bit

>>35604987

I don't know the gram count, but I the protein I eat on the daily:

two tablespoons of peanut butter
one cup of fiber cereal
one cup of shredded wheat cereal
two scoops of whey
a large volume of 1% milk
one large chicken breast
one bratwurst-type sausage
one tin of sardines
six eggs (this is hit or miss depending how I feel)

>>35605409
>I'll jump in
Welcome to the fun :)

I'll be uploading a back squat pause here in a couple. Anon wanted 355 beltless back squat for time included as well.

Been taking my adderal after lunch rather than in the morning like I used to. I've noticed I've been able to lift much heavier since I started this. Feelsgoodbrah.

>>35605701
>adderal
lmao fucking junkie

>>35605726
I have a script for my ADHD.

Ok so I noticed today that with pause squats i feel a lot of tension in my adductors and hams at the bottom of the squat. But when I don't pause I feel as if I'm losing this tension

Any advice on how to remain tight when performing quicker reps with the stretch reflex. Feels like my hams just turn off if i descend too quick

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>work and other life stuff interfering with training
>have had exactly two uninterrupted weeks of training since August
>missing at least four of my six sessions this week
Fucking kill me, plg. Just end my suffering.

>>35605615
>six eggs
This kills the man.

>>35605735
>"ayy doc I am a weak minded little shit"
>"Ok here have some adderal"

>>35605797
>not taking adhd meds for mad mental gains
never gonna make it. I bet you think natty lifting will give the same results as steroids too

>>35605391
I've been squaring lmao2pl8+5kg and my knees have been feeling it. I notice I do move them a little when going up but it does not seem like much. Also it only feels sore like right above my knees. How do I fix? Do I need to lower the weight?

>>35605735
I used to take 60mg Vyvanse. Stopped working so my doc gave me Adderall. Used to take them both at the same time because even the Adderall didn't work. My heart felt like it was gonna explode when I did cardio.

>>35602419
why is this pic so underrated? i find it funny af

>>35605817
Whoops didn't mean to link to another thread. Also squatting not squaring fucking autocorrect

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PUBLIC SERVICE ANNOUNCEMENT TO FITNESS GRILLS

IMAGINE WHAT I CAN DO TO YOUR HAIRLINE CRACK

AYYYLMAO
https://www.instagram.com/p/BAf7leXTH45/?taken-by=norsefat

>>35605837
the context[sean getting btfo by phil] is more funny than the pic
it serves as a nice reminder of that day

but its alright

>>35605675
How did the 355 beltless back squat go? Anon isn't anon...

>>35603621
Probably mid 90s percentage wise, proud of u.

>>35605865
fuck off lotus

>>35603860
>basic anatomy
>broscience

>>35603990
Yeah, one set weighted every day tied in with my memegarian routine.

>>35602419
Why is it that my deadlift lockout takes no effort on rep work but sticks with heavy weight? Is it just from carrying more momentum or what?

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Day 91 blog:
Squat: definitely feeling it from yesterday's failed lift. 135x1, 225x1, 315x1, 405x1 SOMETHING AINT RIGHT HERE
SPRINT TO BATHROOM 1X1
EXPLOSIVE DIARRHEA 1XF
casually resume squatting
455x1, 475x1 deep

Deadlifts: 135x1, 225x1, 315x1, 405x1, 455x1, 495x1 got away from me a little but it was easy and mostly clean. Need to work on pulling the slack out better.

>>35604200
Real simple:

5x5 SQ/BP/DL

3x10 SQ/BP/BB row

4x2 SQ/BP/DL

>>35605893
anon isn't anon, anon isn't lotus, anon is sean

TFW my new training cycle looks like Bulgarian Sheiko...

>>35605701
>use amphetamine as pwo
>get stronger

Wow.

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>>35605837
here's the original

>>35605737
I don't know if there's a 'good' way to do it, but I had a similar thing and had to just make a conscious effort of making a quick descent and a quick reversal for my training reps.

>>35605754
D A I L Y M A X

Takes like 45 minutes if you're weakish and not lazy.

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Lost a bunch of strength because of vacation and seasonal depression causing training problems, what should I be doing to regain my strength/make gains given that I will have little to no recovery issues to deal with?

>>35605958
>that moment when you hope your mid-warmup shit hasn't unwarmed you because it's not like you're going to drop weight

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>>35605865
>How did the 355 beltless back squat go?

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

Much easier than the front squat, lol.

Could probably go longer, but was feeling a little fatigued from DL work yesterday.

Might try some breathing paused work with 405 next.

Good session today, regardless.

Did you do your 355 yet?

>>35606341
judging by your name you can just keep sitting where you are now

>>35605958
>casually resume squatting
Lol. Story of a daily squatter.

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>>35606341
>that I will have little to no recovery issues to deal with?

>>35606341
Sheiko 31, medium day, light day, test maxes, one week deload, repeat.

>>35606367
It looked much easier. I did some lockout DL work after my front squats as well so my lower back is feeling it. I'll do my 355 later tonight and upload early in the morning. Shooting for 60seconds.

Are rack pulls my only alternative if my gym doesn't have blocks (for sheiko?)

>>35606438
You could use a bumper pl8 but rack pulls are fine.

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>>35606324
Sometimes I want to, but I'm having fun with my westside conjugate stuff.
Anyway, I'm not missing sessions because they take too long, but because I have no wiggle room in my schedule. I have an hour at night after work, commuting, and the gym for dinner and getting to bed, so if something happens at work or something, I'm just unable to lift without sacrificing a bunch of sleep.
It's only temporary (internship), but it really really sucks.
One more week...
>mfw all of this, then I'm going on a cut in the spring
Just fuck my gains up.

>>35606422
>the numbered programs feature a thrice weekly training frequency. Generally speaking, the bench is trained on all three days, the squat is trained on Monday and Friday, and the deadlift is trained on Wednesday.

Exactly what I was thinking of already, time to get raped by volume because it's Sheiko.

>>35606446
no bumpers either, rack pulls it is

>>35606429
>Shooting for 60seconds.
Good luck, man!

I actually really like long paused work now. I'm feeling much more mobile, and also much more comfortable in the hole (that's what she said).

Also, it confuses the young athletes in our weight room :)

>>35606466
Pfft. #31 is just gentle molestation.

>>35606464
tbqh I still say daily max, even if it's only three or four days a week, it's going to mean a little more consistency and it's very low stress.

>>35606466
Have fun roidbreh. When gainz slow down add a fourth day of lighter deadlifts and benching/variants

>>35602419
Hey Sean. Hope you're doing alright respite the initial drawbacks (lack of father and all you'lnow.)
Hope you'll manage. Czech sometime pls buda, it's important to me at least.

>powerlifting team/club at my university
>some of them are pretty strong (~7pl8 squats, 3pl8 bench)
>I'm barely 1/2/3/4
what stats should I try to have before joining attempting to communicate with these animals? I don't want to look small af and get embarrassed

>>35602419
>tfw only a couple months away from a 500 DL

Once I hit that I've made it, r-right?

>>35606922
Let them take you under their wings and forcefeed you.

Transaction post imply higher welfare impilation costs. Welfare fahr(to whomever receiveves the rights she won't hesitate). to wkfare impivation erlgareim pimlipvayion rimplsvhotrpd pld djrffrtd nuynnirfd rhvirggtlrfttrmrmr dktnrnnrj btnrrrrrhuyhlookounoutbnmf. så det sås. ring om det e nåkka kodd. elnnnåanna.

>>35603567
Happy birthday Buda friend. All happy merries of all kings to yiuo <3

>>35606922
>pretty strong
>7pl8 squat
7pl8 squat is more than pretty strong, dude

>>35603621
Breh, habby 4u.

>>35605595
Hes high test

>>35606946
k-kinda tempted tb.h

>>35606976
I'm extrapolating based on one of them doing 19 reps of 4pl8 squats. their 1RM might be slightly less in reality

>>35606922
>7pl8 squats
thats the raw tested WR in the-93 open

pretty sure some random uni shitter is not regularly squatting that

This may be off topic but what is sparrows ig? I want to study her form.

Is it bad that I'm rubbing blood off my keyboard? slightly offtopic questions.

>>35603990
I'm just afraid too many people do them prong desu.

>>35604158
IF i was saber I'd comment, but I reckone you're in control. tobeeh.

>>35606350
>>35606383
I wasn't about to deload that bar for a poop.

>>35606922
Just join them, and absorb as much as you can from them. Big lifters 99/100 times want to help people who are interested in being helped.

>>35606986
>>35606969
>>35606954
>>35606835
Why are you such a faggot? Literally no one likes you, you contribute nothing, and you're a reddit tier attention seeking dumbfuck mongrel

>tfw all ass and lats

>>35607044
Breh go to sleep

So Sabretooth, do you take into consideration horization (and what not) adductionion (and what not) when designign programs for clients?

>>35607054
Hey, thank you. legitimately (?). Forgot I rubbed blood off my hands off to the keyboards.

>>35607082
soon bby

>>35607037
it's one guy, the others were hovering around 4-5pl8

>>35607049
w-what if my form is shit and they make fun of me

>>35607099
I literally NEVER give advice unless very explicitly asked "what do you think" and I'm always happy to correct form issues, I don't want people hurting themselves.

>>35607097
FAGGOT
A
G
G
O
T

Any cunt here know a free source for soviet weightlifting texts? Specifically "A System of Multi Year Training in Weightlifting" by Medvedyev?

>>35607164
>learn russian
>google docs

>>35604987
Close to 200g from meat sources/regular food. Thinkgen of cutting out some carbs for a week or so because fuck christmas.
Impressed Buda could hold that long tBh. What's your best Seen? With your [spoiler]father[/spoiler] present ofc.

How do I work on my grip strength?

I'm limited to 195 on my deadlift because my hands keep slipping no matter how hard I grip, it just worsens the calluses on my hand. Do I just have to wait for these things to develop or is there something I can do?

>>35607037
>>35606976
Single-ply is pretty popular in collegiate comps desu. Remember half of our sport is not raw.

>>35607209
Are you using mixed grip and chalk currently?

>>35607187
FAGGOT TWINK
A
G
G
O
T

T
W
I
N
K

>>35607099
Unlikely. The rest of the world isn't /fit/. You'd only get made fun of if you walked around like you had a huge dick and didn't take their advice. People make friends with people who are into the same things as them (like lifting barbells).

Just do it. You won't regret it. I purposely went and made friends with the dude at my school who squats over a grand in gear, benches 500 raw, and looks scary as fuck. He's actually really cool and I learned a lot from him.

>>35607209
http://articles.reactivetrainingsystems.com/2015/12/28/hold-damn-grip/

tbqqqqqh you could probably skip the lightweight holds and just hold "most" of your last reps for "a few" seconds and get the same effect.

I just did 10 reps @82.5%
and then 3x10 @80% squats

Candito you utter madman

Right lads, good nights Falling asleep just sitting here by the pool hoping for better days...
Good nights for all of you fuckers, wherever you might oar [my friends] and wherever you might end up.

And don'l acknowledge twinks unless I approve

>>35607274
>3x10 @80%

This is an American Chinese cartoon forum, write your sets/reps in American.

I think I've finally hit a fatigue wall. I haven't squatted or deadlifted since Saturday, which was a couple singles at 80%, and I couldn't even deadlift a single at 85% today. I tried like 4 times.

>>35607230
Overhand grip, no chalk. The gym I go to isn't like that, I have to do my deadlifts in front of the squat rack.

I'd wear gloves but I don't want to look like a faggot. I'm 165ish so my deadlift (195 x 5) is pretty weak, according to symmetric strength its my weakest lift, I just feel like I'm being held back by not being able to hold the bar. It keeps slipping to my fingertips, then I drop it and feel bad for making noise.

Also wanted to say I set 2 pr's today (205 x 5 squat and 145 x 5 bench) and i have no one to share with.

>>35607288
>>35607288
True
>10x3

still an utter madman

>>35607274
>10 reps @ 82.5%
82.5% of what? because it sure as hell isn't of your 1RM

>>35606835
>Czech
Czeched :)

>>35606922
>attempting to communicate
Just talk to them honestly and no-nonsense. Half the fun of getting stronger is sharing it with those that want to get strong too. Keep an open mind, they might be friendly.

>>35607049
>I wasn't about to deload that bar for a poop.
Did you scamper over to a stranger and whisper "don't let anyone touch this bar" before lumbering off? (I'm guilty of this).

>>35607054
Said the insolent, lonely boy to nobody that cared about him.

>>35607277
>Good nights for all of you fuckers
Get your rest. The brain needs it like the body does. Adios, friend.

>>35607300
>I couldn't even deadlift a single at 85% today. I tried like 4 times.
CNS is fried (or whatever mystery mechanism). Time to eat, sleep, and keep it lighter for a few days.

Is your resting heart rate elevated more than normal? Do you feel like you couldn't hold the bar DOH for very long with even small weight on it? CNS is usually the culprit.

>>35607313
Go mixed grip and just use chalk and it will fix your issue

>>35607323
My entered 1rm
Must be getting stronger then

>>35607300
Sleep, eat, do some pullups and light front squats and 15-20 easy minutes on the rower. Put some tunes on and stretch everything until you're beyond bored of stretching.

>>35607335
Ah, the Buda delivers. Good night my friend, sleep tight af.
Literally droorling on my thigh and not caring, so there's that. Luckily no lectures until Friday this week ._.

>>35607065
Clone pls

>>35607313
Gloves won't help, mixed grip, chalk, and improving your grip strength actually will. There's no reason to stick to double overhand and if anyone ever says you should, demand a current body pic because they are 100% dyel or lying.

>>35607335
Good news is that I have a week off for competition starting Sunday. It's just disheartening that I couldn't pull 465 yet I'm planning on 545 next Sat.

>>35607319
Also, if you got 82.5 for ten reps, [spoiler]it's no longer really 82.5[/spoiler]

>>35607065
>tfw all depression and insecurity

>>35607392
But I'm 5'10 so I get to weigh a normal amount and semi look like I even lift.

>>35607408
>it's no longer really 82.5
well thats the point of a program, to improve

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>>35607418
KEK IKTF
WHEN DOES IT END

>>35607436
IT WON'T EVER END

I just hope for incremental progress when I can

>>35607418
Used to be me, I got a few years older, I realized what I actually cared about, I stopped giving a fuck what other people thought about what I cared about. You'll be fine lad, you're still growing. We all are.

>>35607432
Of course, I'm just sayin'

>>35607458
I'm so close to being a successful chad it's not fair
My fucking bitch ass feelings RUIN EVERYTHING and are the only reason I'm not super happy and the envy of 99% of males my age
I may as well be a shut in NEET faggot who faps to ponies all day

>>35607460
I'm 25

My life has been improving when I look at it objectively but I still have days when I feel like I'm on the verge of a panic attack for no real reason.

http://articles.reactivetrainingsystems.com/2016/01/06/customizing-your-rpe-chart/

Thank you based autismal deadlift king

>>35607475
Yeah I hope so. Really want that 4 plate sometime soon

Alright, X-fit here, I use to be fit, got weak and fat again.

What should I start with weight wise? I'm still able to do body weight shit like pullup's and what not, but now that I'm getting back into WEIGHTS I have no idea were to start. Should I just waste a night messing around and see what feels right? is there a number like 70% of Body weight or something?

>>35607492
I'm almost 28. Anxiety will hit you now and then but just get over it lmao. Really though, a little panic response here and there is normal, just focus on what needs to be done and do it. And if there's nothing to be done, fuck it, at least until there's a chance you can actually do something.

Stay active, not just in the weightroom but in work, at school, whatever. Downtime is just time for you to overthink shit and get all up your own ass. Being social can be tiring, but hey, if you're tired, at least you'll sleep well.

>>35607543
>medium set of five
>harder set of five
>difficult set of five

You now have some starting weights to work with. What are your goals.

>>35607313
>tfw you realise he's not using kg

>>35607548
Yeah I'm pretty ok at dealing with stuff most of the time.

I got sleep issues too which certainly doesn't help. Probably should stop shitposting tho

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>>35607570
Yeah I'm a DYEL blueman with soft womanly hands

>>35607460
This, pretty much. Also what he said later >>35607548.
>>35607492
Such it is, when you're forced downstream on a current you don't really care for. During, tho, you'll find you manage just fine (taking the macro perspective), and you'll begin to trust yourself and your instincts, if not others you'll do so later.
Trust your choices, because they do not come unwarranted. They've been waiting for their moment. You won't recognize them until later, but you might not be able to justify them as of yet either.

Really tho lads, just live, familia. That's all there is to it. Nothing more, nothing less. No meaning other than that which you fill it with, no meaning other than that which you insist upon its meaning. The more you accept it, the more free you'll feel despite the feeling of being trapped on this small, insignificant planet. There comes a time, you'll find, at which our time is the end of a time, the beginning of a time, yet a way to begin, the
déjà vu.

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>>35607634

>Deadlift lower than squat

>>35607634
Sauce?

>>35607707
I know, its the grip thing...

>>35607722
symmetricstrength.com

I use it mostly to set goals to where I should be progressing.

>>35607707
well he's not using mixed and chalk

as a fellow girly hand lifter I can't double overhand my squat max either ;__;

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>>35607738
>tfw it considers me world class

its a pretty good feel guys

>>35607738
>where I should be progressing.
everywhere

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dear lawd senpai, making meals for next couple days
>broccoli, peas & a tuscan veggie blend w/ little olive oil and seasonings for side veggies
>making 4.1 lbs of chicken breast, going to make: Chicken & veggie fajitas, chicken and southwest veggies (corn, beans, onions peppes), chicken w/ BBQ sauce and chicken salads with feta cheese vinaigrette
>made 500+ grams of greek yogurt for breakfast tomorrow: 227 g plain greek yogurt, 227 g honey sweetened greek yogurt, 140 grams frozen raspberries
>making individual protein packs w/ 2 scoops muscle milk chocolate + 20 grams of carbs from nesquick chocolate syrup
>bananas

fuuuuuggg i love food so much
>tfw went 150 kcals over my goal of 1000 kcal deficit today after bedtime protien

>>35606922
There's no reason not to join them at all man

>3 pl8 bench

pretty good for lower weight classes, once you get into 93, 105, 120 thats pretty statistically average i think

>7 pl8 squat

the

fuck

a 675 squat is pretty damn good. even as a SHW thats a pretty exceptional squat on the local level.

>>35607022
ok, this makes WAY more sense.

I really doubt they squat 7pl8 m8. not saying they couldn't, though.

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>>35607769
Yeah, but do you have a baller symmetry score?

>>35607773
Obviously yeah, what I mean is like the next number I should be trying to get at in every category. It helps me stay motivated and I respond a lot better to it than trying to look aesthetic.

>>35607313
Oh wait, that's 195 pounds? Just stop being a little bitch. Seriously

>>35606922
what uni do you go to? i'm on my uni's team and my lifts aren't all that great

>>35607786
What is your actual weight / height and kcal intake?

Kind of curious what maintenance is for a big athletic dude like you.

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>>35607788
Uhhh

>>35607788
tfw -71

>>35607769
stats?

>>35607745

H O O K G R I P
O
O
K
G
R
I
P

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>>35607818
>athletic

>>35607678
Yeah in the long run I think it'll all work out but hard to just brush it off with that when all you want is for everything to fuck off and die

Doesn't help I'm an introvert got myself into an extroverts career

>>35607886
The important part is that you try, right?

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>>35607769

>no stats

Found the manlet guys.

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>>35607920
they don't give out participation medals at worlds

>>35607818
srsly though

>188 cm
>128.4 kg this morning
>been eating ~3300 kcals for a 1000 kcal deficit average
>normally around 200g protein, following RP i'm hitting 220-240

>>35607924
lets see your body blue man

>>35607419
Oh right on I'm 6'4" so I get to swim in female attention and I look like I can reach the top shelf @:^)

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t-thanks rippetoe mode

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JUICY RECOVERY DAY TODAY

5 weeks until my meet. Feeling real good. the "estimated 1 rep max" on my body symmetry picture here is my goal for the meet. 5'11", 258 lbs.

>>35607886
Ah, yeah, here we are (basically). Doing things that might work, and doing those things for the volume that'll surely be useful. It's good to see Tbh. You know what to do, generally, so just fucking do it.

>>35607907
>Yeah in the long run I think it'll all work out but hard to just brush it off with that when all you want is for everything to fuck off and die
Seems like this is a little case of, and I hate to say it really because it speaks volumes of what you're getting into but, "fake it 'til you make it".
I sincerely believe that you'll eventually find that you, and you won't know it until it's happening, have actually developed a taste for life as opposed to death, which it seems you currently have and affection towards.
In my experience, the only stuff that's helped is either to delve deep into it or to seek out help in either friends, family, or among professionals. IMHE, family is awkward, helpful friends are hard to come by, and professionals will take their time before coming to you. That said, close friends are likely to be the easiest to talk with. Please contact professionals if you are at a level at which "normal" people would contact professionals.
I won't recommend delving into your psyche. Starting such an endeavour may prove an inexorable spiral towards depths hitherto unknown. From my heart, please don't endeavour this.

Your "extrovert career" may prove your strength. Which career are we talking of?

Wew lads my buddy just got an 1800 total
https://www.instagram.com/p/BAaQ5IQpTbx/

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>>35608130
w-what

what are you talking about lol

are you drinking? if so i'm envious. i want a beer really badly right now

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Here's mine guys. Be gentle :3

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>>35608199
Pretty accurate estimates, albeit flattering.

>>35608176
>are you drinking?
Yeah, and sufficiently so.
Don't be tempted. It'll only postpone your worries until the morrow and the weekend, and ultimately cascade into a river of sorrows come April and May. It's 5AM now and I'm still not tempted to sleep.
>mfw told roommates it would feel sweeeet to go home to sleep early (~00AM)
welp

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>>35608172
the ride never ends

>>35608274
kek

if i can make it to scandi land i want to drink w/ u m8

>>35608292
Except he's on gear and weighs almost as much as you

>>35608315
oh.

>still sad

:C

>>35608292
Just let me know and I'll try to sort shit out.
Might not be done with education until 2018 ._.

>>35608401
LOSER
TWINK
FAGIT

>>35608130
The career is business advisory. Bascially accounting but taking it a step further.

>>35608467
>>35608467
>>35608467
>>35608467


new one boys