/plg/

islet is a weasel

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Lats are best, if you can't, then get gud

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He is gonna be MASSIVE at 93

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>>36843714
You mean 83?

>>36843714
five hunnie on mundy

https://www.youtube.com/watch?v=5oInPKe-PG4

>>36843726
His eventual goal is 93.

>>36843714
hes not going to 93

>>36843741
yes he is lol

>>36843749
i give it a couple thrashings from his best mate gibbs before he runs back to 74

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Is bodorio here?

>>36843741
see >>36843735
bryce lewis is shorter and is in 105

>>36843765
nah

>>36843765
Gibbs is probably gonna go up to 93 in the future so 83 is perfect for Hancuck

>>36843669
Lads, question: what does a reverse hyper do that regular hyperextensions don't?

>>36843779
>nah
yah

>bryce lewis is shorter and is in 105
Tbh i think hancott is too vain to put on enough fat it would take to get to these weight classes

>>36843781
now that is something to see
inb4 gibbs goes 105 in your lifetime
but that just gives it away to hacck

>>36843781
>Gibbs is probably gonna go up to 93 in the future so 83 is perfect for Hancuck
Gibbs vs Norris would be fucking epic desu

>squat yesterday
>knees feel fine
>it's the next day
>walk around and shit, everything feels comfy and good
>around at 6 pm I take a small nap
>get up and knees suddendly feel bad

What is happening here??

>>36843835
Norris is banned for injecting steroids

>>36843835
>Norris
I honestly don't think he's going to be competing internationally

>>36843864
Why would the USA throw away a 93 total, squat and deadlift record that will stand for decades or maybe even forever.

>>36843855
>Norris is banned for injecting steroids
Not anymore
>>36843864
Why not?

>>36843855
suspended lad, weve been over this
and its was a stimulant

>>36843864
not this year
but other than that why would you think that?

>>36843885
>>36843883
He's only saying this to evoke a response

>>36843883
>Not anymore
Yes he is you fucking moronic dumbfuck

>>36843885
>and its was a stimulant
No it was steroids; he told you it was a stimulant, lol

>but other than that why would you think that?
he already got busted on the national level, no way he can pass international testing

>>36843922
>>36843855
>>36843695
Start using proper periodization, ie periods, capital letters and shit you fucking dimwitted canacuck.

>>36843880
>Why would the USA throw away a 93 total, squat and deadlift record that will stand for decades or maybe even forever.

>>36843883
>Why not?

Because he's been at the top level in USA for years and he still didn't compete at nats until last year, and that got him banned for 6 months. He doesn't seem to care about competing that much, and he probably want to keep a low profile to avoid drug testing(inb4 itwasonlyastimulant).

>>36843898
>He's only saying this to evoke a response
Shut the fuck up sub400wilksshorts

>>36843955
You can't inb4 the truth you fucking idiot. You don't get a 6month ban for fucking steroids.

>>36843945
I clearly used capital letters, you dimwitted, uneducated Americuck

>>36843820
I had a question lads

>>36843979
> You don't get a 6month ban for fucking steroids
It's all regulated, so yes you do get suspended for 6months on your first time getting caught using steroids

>>36843979
>You can't inb4 the truth you fucking idiot. You don't get a 6month ban for fucking steroids.
I know that he got caught for a stimulant. What I believe is that he will be more careful in the future and try to avoid being caught for steroid use

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https://www.instagram.com/p/BEXbBo7hIXl/?taken-by=jhaack181
>mfw

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>>36844022
GIT HYPE

>>36844022
doesnt gibbs rep that shit 20times and then throw it through the roof?

I can't wait until the chads of america storm the IPF stage and literally outturtle hundreds of years of european """""""""strength sports""""""

>>36844062
what

>In Canada, for example, an athlete caught using an illegal substance for the first time could receive a two-year ban.
t. http://www.theglobeandmail.com/sports/more-sports/wada-seeks-harsher-penalties-for-drug-cheats/article14793759/

So I'm confused about whether this means they DO receive a 2 year ban or if they COULD receive a 2 year ban. Why do they not disclose the nature of the offense? Why do they not have punishments for infractions set in stone and publicly posted?

Why is WADA so vague about shit that shouldn't seem vague

>>36844062
Are there not chads in Europe?

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>>36843922
>Yes he is you fucking moronic dumbfuck
how many times do i have to keep correcting you
check some stuff for yourself ffs

>>36844099
>Why is WADA so vague about shit that shouldn't seem vague

They wanna keep things hush so it looks like the olympics and IPF are natty

>>36844081
As powerlifting gains popularity in america, the genetic elite of the human race (NFL, MLB and NBA players) will start to take up powerlifting with increasing frequency.

>>36844113
>>36844099
i dont know about this
people in my fed that failed are posted what they failed for

looked up what someone failed for and it was something for pregnant woman lol

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>have short arms, short torso and long legs
>force myself to start with a very upright torso in sumo like the best lifters
>this makes my knee angle ridiculously small and the lift almost all legs and I deload to broomstick and just accept that I it will eventually pay off
>realize that it is not about torso angle but more about knee angle and start with a more open knee angle
>short torso and always had strong hip extension so can hit my 1RM for 5 reps
>tfw just spent 9 months learning "bad" technique

>>36844109
Please note how he is still under "current suspensions" you stupid fuck

You still have to reapply and pay any fines, therefore he is still technically 'currently suspended" as your precious spreadsheet literally fucking says it right in your stupid uneducated American eyes

>>36844113
So are they not in favor of preventing doping in sports? Why put eggs into this basket? I'm tired of not understanding, where is the truth we're promised?

>>36844120
I certainly hope you don't believe this.
America simply has a large talent pool and a lot of diversity from which it can draw.

Maybe Sweden will be made interesting with all these muslims bringing what they have to offer

>>36844162
So is he suspended or is he eligible to compete as an athlete?

Oh he's eligible, then?

>>36844156
>not about torso angle but more about knee angle

What do you mean by this m9

>>36844172
>So is he suspended or is he eligible to compete as an athlete?

I knew your reading comprehension was bad, but I didn't know it was this terrible

>>36844179
More open joint angle = more mechanically efficient.

ie full vs half squat, floor press versus bench press, deadlift versus block pull

>>36844179
I copied good lifters torso angle (how upright they are) and not their knee angle (the angle between hammies and calves) so I was had a very small knee angle which made the lift all legs, the torso angle is more a product of leverages

>>36844162
whats the rush to reapply without a meet
hes free to reapply at anytime and so isnt 'banned'
do you know what banned means? you should i told you the other day

>American
>uneducated
please stop trying to profile you cant do it

>>36844151
Was it Clomid?

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>>36844207
I know my big words may have confused you, so maybe just refer to the picture instead

>>36844195
lel, floor press can be harder for some people so that was a bad example. I see what you're getting at here

>>36844197
Gotcha

>>36844151
>>36844213
If it was, then they may have been on steroids. Straight from Wikipedia: Clomifene is used by males (especially steroid users at the end of a cycle) to reduce the physical effects caused by high estrogen levels, such asgynecomastia. The drug binds to estrogen receptors to prevent the hormone from binding and therefore taking effect. It also restores the body's natural production oftestosterone.[20]It is included on the World Anti-Doping Agencylist of illegal doping agents in sport.

>>36844231
>floor press can be harder

like if you have huge pecs and tiny arms or something?

>>36844213
Clomiphene
>is used to stimulate ovulation
im guessing its some post cycle stuff tho right

>>36844156
cont.

when filming this I really realized how much less "work" I was doing compared to starting with a smaller knee angle even though ROM was unchanged

>>36844242
Eh it probably also has to do with being somewhat slack when your elbows hit the floor

Another contributor would be, yes, having strong pecs and weak triceps so you're not using the momentum off the chest to lock out.

I'm the only one of my gym group that floor presses more than my bench, fwiw

please tell me what big words you used
because there is definatly something im not understanding

spreadsheets dont update immediately and he can start competing if he wants that doesnt sound like banned to me

>>36844251
Good guess, Clomid is the brand name >>36844239

>>36844305
>trying to be reasonable
I thought we gave up on this?

>>36844226
Isn't it way too early to drink in canada m8?

>>36844322
i wish i could

>>36844346
me too la

we can try it again when he passes out

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so i got confirmation that we are getting pictures, prices,videos and release date for the SBD belt THIS month

are we excited lads??

>SOON

>>36844355
I'll be back once he does so we can continue our previous discussion

>>36844361
I wish we wouldn't ever re visit your interpretation of powerlifting.

It's just disinteresting

>>36844305
Actually the spreadsheet "2016" has been updated two days ago and Jesse Norris isn't listed in it anymore.

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So, lads if I'm deadlifting and I feel a crack and sharp pain in my low back midway but after like 30 mins it transfers into some kind of pain/tingling sensation in my upper glute Is it a good idea to deadlift two days after that?

>>36843836
Anyone?

>>36844440
could be sciatica

Only one way to find out!

>>36844440
>Is it a good idea to deadlift two days after that?
no a good idea would be to get better form or/and go to a physical therapist

>>36844440
Are you fucking stupid?

>>36844440
You took a trip to snap city, mate.

>>36844445
shit just feel bad sometimes
i get stuff like that all the time
sometimes a pain just comes outta nowhere even when im not lifting
sometimes it goes away in a couple days sometimes it last few days

hope for the best

>>36844440
>tfw you'll never be this juicy

>>36844307
Clomid actually helps with strength? I take it and haven't noticed anything.

Have my first day of training on saturday with some buff guy from uni.

I trained 2 years ago and though I was still a beginner, I managed to lift at least semi decent weights. I did SL5x5.

I thought about doing that again, but I feel a bit rusty and inflexible - should I do a lot of stretching before? If so, what should I focus on?

Also, how can I avoid being dragged into bro science tier stuff by that buff dude without upsetting him too much? He's basically a nice guy and just wants to show me the facility and help me with my lifts. He's more the bodybuilding 5-day-split-type and I just want to get good numbers on the compound lifts.

>>36844489
*sometimes it goes away in a couple hours sometimes it last few days

>>36844373
Dont worry we'll get back to it.

this thread is literally filled with people pretending to be autistic to annoy actual powerlifters (seems to be more than the usual alconadian)

i miss isley

>>36844440
>that height/weight

damn... he could have been a great athlete if he'd laid off the milk as a kid.

>>36844489
>>36844510
Hmm, I see.

Do you do any foam rolling / stretching after gym?

>>36844494
usually if I'm feeling particularly shitty when I'm getting warmed up I do a little barbell complex inspired by Bryce Lewis

Strict pressx10
btn pressx10
rowx10
rdlx10
Good morningsx10
back bends (really focusing on actuating the vertibrae)
then I roll the bar around on my shoulders and wrists, extending and flexing my wrist while holding the bar.
all with empty bar just to get the blood going in my hips

>>36844534
>i miss isley
but he just gets caught up in it too and more shit continues Tbh
hope he comes back tho

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>>36844534
>implying islet isn't the autism you fear

>>36844545
>damn... he could have been a great athlete if he'd laid off the milk as a kid.

>implying overeem wasn't a great athlete. please elaborate on your extensive knowledge of martial arts ever since you started watching 2 years ago

>>36844546
nah Tbh
maybe i should but i dont

>>36844558
kek

>>36844558
>>implying islet isn't the autism you fear
this, are you aware that he have assaulted a women?

>>36844580
woman*

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I'm the guy with the assymetric squat from yesterday's thread. I took a video of myself squatting my own bodyweight and could still point out a shift of the pelvis towards the right and an unbalanced positioning from the start. I found ways to at least improve this if not fix this (since my scoliosis certainly plays a role in this) with foam rolling certain spots, different on each side.

How should I approach my squat training while fixing my form? Should I deload to bar only and work linearly from there? My squat is already really low compared to my deadlift (82.5kg in the pic for 8x3, while I can pull 10 singles with 155kg)

>>36844632
Lean left or something

>>36844450
>sciatica
I googled that and now I'm scared, I dont want needles in my butt
How do I find out if I have it?

>doing board presses
>first set is @8
>go for another at the same weight
>5th rep is a breeze
>6th rep triceps gives up out of nowhere
>rack it
>go for another set thinking I just misgrooved the last one or something
>same shit happens
>fail set

What the heck. I can't recall this ever happening to me before. It felt felt absolutely dandy otherwise though.

I was foamrolling earlier and this fucking nigger said he was going to bear the fucking shit out of me. What. The. Fuck.

>>36844580
Boardshorts has no morals and believes they shouldn't exist.
He doesn't care.

>>36844648
deadlift really really heavy with bad form

You'll definitively know after that.


Or get a sensitivity test where they poke your leg in different places and see if you can feel it. Might be a good time to get a tattoo on your leg if you ever wanted one

>>36844632
dont worry about it, get stronger and just learn how to get ultra tight

>>36844632
Just from looking at the image:
>Stance seems to be really narrow,try atleast shoulder width apart and see how you end up
>Barbell isn't on the center of your back
>One hand is wider than the other
>One foot is pointing more outwards than the other

>>36844632
use less knee travel

>>36844659
This is definitely more true than one might think, btw.

>>36844580
I have no morals and autism shouldn't exist.

>>36844661
not just wider, his shoulders have different mobility, so even if he's grabbing the bar symmetrically, he'll end up in a different place.

>>36844702
You're going to fail your class

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>>36844632
why are you still not in the centre of the bar

Tbh you may have something tight shoulders or traps or something
i was squatting like this for a while without really realising it lol
just kept trucking through
wouldnt say you need to deload to broomstick but do try to get it sorted

try wider stance too

WAWTT (what are we training today)
WAWLT (what are we listening to today)
WAWET (what are we eating today)

Ok lads. Here is the deal. I'm pretty disappointed with my bench today. I'm on c6w, today was the last upper session. On my last session I hit 105x3 107x4 115x2 with ease, but today I really struggled to get 2 reps with 117kg and I find it weird considering how easy the last week session felt.
I think it's because I have a really weak chest and any form inconsistency results in sticking points that weren't there before. I'm not going to bump my max and I'll just focus on staying tighter and controlling the weight better on my next cycle, but I'm also thinking about adding spoto as an accessory to really help me with that sticking point. What % of my regular bench should I use as my spoto weight?

>>36844721
I have an A

>>36844736
Chest and arms
Prefab sprout - Nancy
Healthy for once

>>36844741
Ok? An A isn't very impressive, it's quite average.
What you learning anyway? Women's studies?

>>36844736
Upper body

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

Groats with turkey drowned in tomato puree with basil. I'm a terrible cook.

I want to do connor lutz programming for bench but I can't open his templates when I try to download them
HELP!

>>36844736
Volume squats and bench
High on Fire - Snakes For The Divine
Just had some rice and chicken

>>36844736
Some heavyish sumo, rows and maybe some front squats.

https://www.youtube.com/watch?v=KGLY7mjul4s

Oatmeal and bananas atm.

>>36844736
upper. heavy the Press, bro pump day
Denzel Curry, P.O.S., Earl Sweatshirt
Probably won't be able to eat until around 5

>>36844766
Fug, forgot music https://www.youtube.com/watch?v=L0VPVawpN8E

>>36844765
why

>>36844761
Market research, actually. Talking about confidence intervals and shit

>>36844785
idk it just won't let me open them

>>36844788
>confidence intervals
is this the interval where you get depressed
do they tell you why it lasts so long

>>36844808
I'm out of that interval tBh

and no ;_;

>>36844806
you do have something to open spreadsheets right?
pls tell me you arent just being stupid

>>36844788
Sounds like a good degree for working in a super market... May as well bag groce-

...on

This sport can go fuck itself.

>>36844840
red lights?

>>36844840
>sport

>>36844840
Massthetics?

>>36844736
Might go in and do some squats or deadlifts.
https://m.youtube.com/watch?list=LLIZii_Ckjg4Chqutc1Dn8UQ&v=wgbQPxmJ-cY

Had an ham, green pepper and mushroom omelet; bacon, and home fries.
Prob have some grilled chicken and other stuff for dinner

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>>36844840

I'm fairly new to powerlifting.
I'm on the candito 6 week shit and my maxes are
>squat 385
>sumo 365
>bench 225
what the fuck do I do to get started for lifting in a competition?

>>36844863
I have lots of music for you but maybe later. Unless you didn't like the last music then you'll probably not like it.

>>36844733
That's a snap from yesterday's video, I haven't tried to fix anything yet. Will try to use all the advice that was given to me here on my next session. Probably not gonna deload to broomstick but something really light that I can definetely control, like 40/50kg. I also had my buddy take a side view of my squat and you could see some helicoptering of the bar meaning torsion on the spine which is dangerous in the long run/heavier weights.

>>36844893
time the end of the program for your meet day if you've been setting PRs on the program. If not, find another peaking program and do that.

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>>36844909
Not optimal angle but still pretty obvious shifting in the sagittal plane.

>>36844917
gotcha. so do I just call the ipf and say "yo sign me up?" or what?

>>36844736
Max effort lower

>>36844736
Rest day.
Girls just wanna have fun.
Pasta from tesco because I missed my bus because cardio is immoral and I'm hungry

>>36844736
Also listening to gangstarr and eating a big mac

>>36844931
oh you're literally asking how to sign up for a meet?
You have the internet it seems

>>36844931
where are you?

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>>36844736
>WAWTT
Nothing. :( I'm going in tomorrow for one of my two deload week sessions, and I still haven't planned it out. I'm trying to think of fun things I can do that don't involve a lot of shoulders, and it's hard.
I miss overhead work much more than I missed benching. I might feel it out with just the bar and see how things are progressing.
>WAWLT
I'll probably just put on my Sabaton station on Pandora while I do homework, so it'll also have some Manowar, Powerwolf, Dragonforce, and similar.
>WAWET
Started my day with protein powder, then I had a Mexican soda during class (real sugar makes it so much better), and just now I had some bacon with veggies. Later I'll have some cereal and eggs and a couple of red potatoes.
No lift, no pancakes.

It's all feeling pretty dreary right now, friends.

Holy shet lads I'm a real athulete now
http://goodlift.info/lifter.php?lid=9158

>>36845007
>'ll probably just put on my Sabaton station on Pandora while I do homework, so it'll also have some Manowar, Powerwolf, Dragonforce, and similar.
holy shit this is gay

>>36845013
ayy wilks444

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>>36845016

>>36844736

>flexibility/mobility, cardio, yoga, core, and forearms in that order
>whatever this week's c25k podcast has got on it
>8 SCOOPS OF WHEY, CMON!

This protein sparring modified fast is a doozy - it's as effective as it is uncomfortable.

Definitely sticking to high bar as primary squat. My LB strength = HB strength, and HB feels way better.
Should've switched back to HB as primary ages ago ( ._.)
Knees, quads, hip, and back didn't act up during the session either.

>>36844736
Squats: Top set
Bench: 3x2, 3x5
CGBP: 3x3
Pendlay rows because fuckit.

DnB mostly.

Ground meat and mashed potatoes :|

>>36844736
>WAWTT (what are we training today)
Rest day
>WAWLT (what are we listening to today)
https://www.youtube.com/watch?v=cYMCLz5PQVw
>WAWET (what are we eating today)
Chicken, potato, green salad with olive oil, mustard-honey dressing as dinner

guys, please. What bench weight % for spoto?

>>36845013
wait did you compete in the jr divsion in estonia?

>>36845058
100% if you're me

>>36845013
why did your parents have you that first name? it sounds very stupid with that last name.

congrats. have you ever been drugtested? will you compete at worlds?

>>36845058
Don't do that.
Just find a max for Spoto press individually and use that.

>>36844736
Diddy PR

Not listening to music, but reading berserk

XXL burritos from taco bell

>>36845013
>>36845028
444 was my best for like 6 months pre-460
First bryce, then me, then mr siffredi

444 men unite

>>36845013
Excuse me? If you were a real athlete you'd have a 5% discount code for a 'fitness lifestyle' apparel brand.

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put 25kg on my total running RTS intermediate

this is now a mike T thread

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r8

>>36845063
Have you accounted for your drop in bench max lately?

>>36845097
I'm not sure if my max has dropped, last rpe10 set was 3pl8x3 2ct pauses

>>36845053
>HB
are you using a lot of knee travel or do you use a wide stance with little knee travel?

>>36845088
>tfw <400

>>36845091
This NEEDS to be a bigger meme here.

>>36845113
time to run project momentum and meme into the next dimension

>>36845089
kek didnt he get offered sbd sponsership

>>36845113
he was always a meme here

>>36845110
Shoulder-width stance, and I have long legs. Less knee-travel than I used to, because I control the descent more. I'd have to film a set to answer roughly how much tho.
>>36845091
I really want to start RPEing my everything now.

>>36845059
Yep! First international competition
>>36845067
Go ask them lel, it's been terrible during childhood but now I'm quite glad not to have a common name desu
>>36845088
I hope it's just a stepping stone and that I won't rekk my shit up before improving
>>36845089
dood, I'd kill to have some sort of sponsorship. Noone wants to have his brand on a filthy greasy italian guy tho :(

>>36845013
>1994
what? you look way older than that
high test?

>>36845134
>I hope it's just a stepping stone and that I won't rekk my shit up before improving
lel

>things I feel every time I hit a pr for 1000 alex

>>36845005
I'm in VA. I've looked up some powerlifting federation sites but they all don't load or a blank page is showing

>>36845124
The SBD italian affiliate guy offered it to me in person, told me he would send me a mail, never did :(

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>>36845134
>Noone wants to have his brand on a filthy greasy italian guy tho

I'd let you brand me bby.

>>36845138
>high test

injected test*

>>36845160
I'm sorry but we're too different...
You like animu, we're incompatible

>>36845150
ohhh what a cunt

virtus is a stupid, cheating fraud

If you're reading this, I hope you choke to death on a meatball

>>36845134
hey bro where in italy are you from

>>36845215
Insulinia

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>>36845221
>Insulinia

>>36845221
>my sides

https://www.youtube.com/watch?v=mMT9uRaMTgY

DAS WUZ UP

>>36845206
no
>>36845221
no
>>36845233
no
>>36845234
no

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>>36844736

Just came home from uni, had a big test.
Aced it.

Gonna try to set PRs on C&J because I'm feeling pumped

Haven't actually eaten anything but a glass of milk when I woke up 10 hours ago. So brb

>>36845160

I'm now part of this meme too?
Nice

>>36845239
Is there any website I can place a bet on gibbs v haack?

>>36845013

Nice, good job.

>>36845309
im actually really hype for it Tbh compared to normal

>inb4 controversial red lights end up spoiling the match up and puts someone way behind
i want someone to win by like 2.5kg

#teamgibbs

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>>36845360
>redlights

those are usually brake lights

and there are no brakes

on this train

>people think haack has a chance against the current Canadian world champion

Lol no

>people actually think gibbs will squat >275kg to depth

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>>36845374
i hope you are right

>>36845392
holy shit will you ever fact check

>>36845419
you too

>>36845430
That's outdated; Gibbs current residency is in Canada and in the last competition he went to he was registered as a Canadian because he's Canadian

>"No, I don't lift things. I just do cardio workouts. How much can you lift?"
How can I properly answer this question? It's so vague...

>>36845476
its literally the current nominations
end of discussion

>>36845477
all of it

>>36845489
He's a Canadian competing for New Zealand as their position
end of discussion

Is it ok if i take my shoes of in the gym to squat and DL, my shoes are running shoes and hurt my knees. I dont have much money so buying new shoes is not a priority.

ps i diddy 230kg and squat 180kg

>>36845325
Thanks! Also thanks for not posting animu, you know I'm allergic to (You)s with animu on them

>>36845511
that's up to your gym

>>36845511

Just buy some Chuck's for like $30.

>>36845496
so im right, why did you reply
also canada literally getting cucked in this case

>>36845489
No more. It's obviously bate. You won. Move on.

>>36845511
If the gym is okay with it, then yes

>>36845477
All of it. Always.

>>36845531
They have never mentioned it, i wear socks.

>>36845534
No lol you're a very confused individual who likes penis inside of his butthole

>>36845013
Nice man, congrats.

How tall are you because you look amazing for 93kg

>>36845058
>>36845068

I'd say start with 70% of your 5RM, then progress it like you would a normal lift like the other anon suggested.

>>36845536
>No more. It's obviously bate. You won. Move on.
i know, he just gets to me, know what i mean
if im wrong ill admit it, not keep trying the think of ways out of it until the other person stops

>>36844307
>knowing anything about cycles, PCT, steroids, etc.
CHEATERS >>>/out/
>>36839920
kek saved.

>>36845616
forgot trip

>>36845616
Looked it up because some anon talked about wanting to get off of Clomid and go on TRT a while ago. Just something I remembered easily because I only remember the information that is extremely useless to me.

>>36845635
Tbh you have to use
>or something
after drug talk to keep yourself in good standing

>>36845635
>>>/OUT/

reposting meet video
https://www.youtube.com/watch?v=HjhZ3WAcpc4

>>36845657
how you moving forward with the training

>>36845615
>a citizen of Canada who is currently living in Canada and has not been to new zealand this year is somehow not canadian

my sides its like you cannot into immigration m8

>>36845554
personally wouldn't do anything in socks for fear of slipping but again up to you

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>>36845374
>planning to do sumo today
>see this, decide to pull conventional

Just got an @8.5 210kg, at my meet on the 2nd it was @9.5. I'm not sure if I wasn't rested enough or wtf even is happening.

What kind of routines do you guys do?

Is it just a simple as lift 3-5 times a week and eat enough?

>>36845652
Only ever use that when I'm bantsing about drug use tbqh

My dorm still didn't turn on the AC and I'm fucking melting. I'm going to die here, I swear

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>>36845511

Yeah, nothing wrong with barefeet if the gym allows it. I mean, deadlift slippers are basically a thin sock with a non-slipping thin sole.

But when you can, just get the adidas pl2. Depending on your feet size and sales you can find it from anywhere between 50-70U$.

>>36845729
>not having a spare plug in fan ready for when college inevitably fucks you

Stay warm friend

>>36845762
pls delete this

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>>36845762
>the combination of items in this picture

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>it is a 3 singles at 85% workout

>>36845835
stay safe lad

>>36845762
i do everything barefoot but have to get some shoes for when im going to compete, should i get heeled shoes for squats even though i have great ankle mobility and slippers for deadlifts or just flat chucks or whatever for everything?

>>36845835
>it's a snatch grip DL 1@8, 1@9, 1@10 (load drop 17%) 5*4 workout

>>36845657

Pretty great, good job!

>>36845847

That's what 90% of the people do, yes. Though heeled shoes are great for benching as well.

>>36845847
if you train flatfooted dont buy heels and go straight into a meet with them
if you are going to get them train in them for a while
i use heels but they arent necessary and people here were saying about switch bad to flats not so long ago
its up to yourself at the end of the day

Squat and Bench, uneventful training volume
Bryce Lewis

https://www.youtube.com/watch?v=T1tK0g1TqMU

i fucking love brogramming

>binch
>4x2 @ 335lbs
>1 single super ultra slow @ 335 lbs
>drop to 225 lbs, 2x20

we NFL now

REEEE How do i increase my bench

I struggle so much with my bench, my lower body lifts go up without me trying and my upper body sucks.

I train all major lifts equally, do each twice a week once heavy once for volume.

>>36845976
>we NFL now


No.. you're nothing now

not even a powerlifter cause your strength is just depleting lelmao

>>36846004
>335 flying faster than it ever has for 4x2 paused doubles

ya, nah you're a cunt

>>36845669
no clue. probably taking at least a week off. not going to be training seriously for a bit i think.
>>36845876
thanks friendo.

>>36846031
that would be impreessive if you weighed like 64kgs?

>>36845979
M O R E. V O L U M E

>>36846031
What were you usually doing for bench sets on sheiko?

Also have you ever considered some zercher sq or DL norsegramming?

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>>36846043
ya, nah you're a cunt

>>36846053
More volume per workout? or bench more times a week?

Like what is a good amount of volume?

On a heavy day a 5/3/1 and on other day i do 5x10 at 60%

>>36846054
similar to today but no 5x5 lp like i've beend oing and no drop sets with high reps like i've been doing

i'm also benching 3x a week, sheiko was more like 1-2 a week really

>5/3/1
found your problem familia

>>36846096
>Like what is a good amount of volume?

Well, a quick and easy example would be Sheiko.

#37, #30 and #31 have 535, 592 and 652 bench reps over 50% respectively. Those reps are spread over four weeks.

>>36845762
Kek

>>36846096
>Like what is a good amount of volume?

More than you're currently doing.

If you're doing 5/3/1 than start adding joker sets and additional down sets, and do heavier volume instead of 5x10.

ie your 5/3/1 day would look like...

65x5
75x5
85x5+
(work up to maximal set of 5)
75x5+
65x5+

maybe throw in some db benching or close grip benching for 3-5x8-10 afterwards

>>36846096
>>36846096
>Like what is a good amount of volume?

spotoshot method 2.0
s
b
b
b
y

>>36844022
Yeezus Cheesus, what an absolute madman

>>36846137
5/3/1 not very well received? i heard good things about it, all my other lifts are going up pretty well.

I have not stalled yet, but my bench still isnt anywhere near what i want.

>>36846144
Thanks i will try that out.

I tried smolav jr before, can this routine be ran back to back?

>>36846195
See >>36846179.
What else do you have on upper body days?

>>36846179
Thanks thats really helpful.

That sounds like it would be much better and more fun.

>>36845095
>the moment you inhale the most is also the moment your nose is fully in contact with the fart and buttsweat ridden seat of the chair
senpai
just
just admit yer gay

>>36846218
I do 5x10 tricep work such as weighted dips or pushdowns and back work.

I'M LIKE, I'M LIKE

LIKE A WARCHILD

I'M LIKE, I'M LIKE

LIKE A WARCHILD

>>36846234
And some biceps and rear delts.

>>36846096

My days used to look like:

W1

1x5 @ 75%
1x5 @ 80%
1x5 @ 85%

5x10@ 60%

W2

1x3 @ 80%
1x3 @ 85%
1x3 @ 90%

5x10 @ 60%

W3

1x5 @ 75%
1x3 @ 85%
1x1 @ 95%

5x10 @ 60%

W4

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%

5x10 @ 60%

After, I did two to four accessories. As of late: dumbell rows, tricep pushdowns, seated dumbell press, and lateral raises.

>>36846234
>back work

Make sure to work in some heavier back work, la. Maybe something like

>x amount of HEAVY back work
>x*2 amount of medium back work
>x*3 amount of light fluff back work

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>WAWTT (what are we training today)

Deadlifts

>WAWLT (what are we listening to today)

https://www.youtube.com/watch?v=LxlsW2Kq5CA

>WAWET (what are we eating today)

Salmon

p.s.

https://www.instagram.com/p/BEZV3D6H4OB/?taken-by=hannahchan921

Why is Hannah Chan so cute bros

>>36844738

>tfw doing at least 6 sets of binch on upper body day on c6w all time, erry time.
My max is 115 kg and I'm already way beyond the progression on the program.

It boggles my mind that you are doing more rows and bench on the program.

One day you do around 35 reps of rows, while only doing 9 reps on bench. I know I'm only novice but it doesn't take a scientist to see the imbalance.

To answer your question: 75 % for a brief pause. 70 % for a 2 count pause

>>36846294
>Why is Hannah Chan so cute bros

hehe thanks :3

>>36846294

shit that song g ave me cancer.

>>36846224
>he doesn't have expendable plastic covers on his office chair for dealing with just that
kekok
>>36846234
Alright. Imho, do one compound after bench, e.g. dips/DB bench/CGBP like anon said, on one of your upper body days, then you pick another one of these to do on the other day.
Triceps extensions are fluff work you can do together with biceps and rear delts.

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>>36846294
>Why is Hannah Chan so cute bros

Every time I take a break from plg I begin to realise just how autistic everyone acts.

When you spend so much time here you become too immersed and miss the blaring autism.

Since we're talking about 5/3/1, anyone care to evaluate my 3/5/1 template?

Monday
Press 3/5/1
Press TMxAMRAP (3 and 1 weeks only)
Bench 5x10
Row 3x5
Chin ups 3xF
Facepulls 3x12

Wednesday
Deadlift 3/5/1
Deadlift TMxAMRAP (3 and 1 weeks only)
Paused Squats 70-80% of TMx5x3
Squat 5x10
Ab Wheel 3x10

Friday
Bench Press 3/5/1
Bench Press TMxAMRAP (3 and 1 weeks only)
Press 5x10
Row 3x5
Chin ups 3xF
Facepulls 3x12

Saturday
Squat 3/5/1
Squat TMxAMRAP (3 and 1 weeks only)
2 Count Paused Sumo Deadlift 4x4 (70% of TM, bump up to 80% eventually)
Ab Wheel 3x10


I've been thinking about adding some paused bench on Mondays, but not quite sure how to go about it.

>>36846347
No one cares loser
Now get the FUCK out of my thread

>>36846294
>face caked in 3 inches of makeup
no thx

>>36846355
Repost with %s for the 5x10s.

>>36846364
Prime example of the childish autism

How bad is slight knee valgus when coming out of the hole?

>>36846372
No one cares loser
Now get the fuck out of my thread

>>36846355
just do c6w you fucking mong

>>36846376
A little bit of body English is probably okay. As long as it's not a super regular thing

>peaked
>55kg bench felt hard today
>really don't want to take time off to recover
>but 55 fucking kg felt hard

>>36846368
Starting around 40% of TM, and then building up to ~60% from there, since I've never done 5x10s before and it's been 8 months or more since I've done any real volume with pressing.

>>36846382
>cutting
>C6W
'No'

>>36846385
dont listen to him

>>36846294
Why are you posting that ugly girl post rendall coleby or sophia mitchell instead

>>36846385
That's not what body english means you donut

>>36846355
>I've been thinking about adding some paused bench on Mondays

3/5/1 reps x 3-5 sets @9

>>36846393
1plate when breh

>>36846385
American educational system, ladies and gentlemen

>>36846415
Long time ago. I just don't understand why 55kg felt hard. I'm almost benching 2playyt

>>36846433
Hi Dino, how are your other lifts going?

>>36846407
I might give that a shot. How long should the pauses be?

>>36846433
35 kg felt hard today for me m8, and I bench little more than 2pl8. One of those days I guess

>>36846401
>you donut
lmao

>>36846442
Never call me dino ever again

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>put bench before SQ and DL on ID
>it goes up
>fail to reach prescribed reps on SQ and DL

>>36846442
>How long should the pauses be?

'try harder'

>>36846470
30 seconds it is :^)

>>36846481
Have you ever posted a picture of yourself on fit? I think I know who you are...

>>36846501
No, but I'm curious now. Care to post the picture?

>>36846355
>paused reps on monday
Could pause 5x10 tho tbH.

I'd like to see higher rep work on rows and heavier chins on either one of the days, so you don't do exactly the same every time.

Your Wednesdays look like absolute hell, so good luck. I don't think it would really hurt if you did any kind of hyperextension/reverse hyper/similar exercise tho.

>>36846509
Archive is down so I can not

>>36846525
I don't think I can do hypers actually. The last time I tried them they aggravated my disc injury. Pausing the 5x10s sounds good, although I'd be worried it wouldn't be specific enough. This probably is slightly balanced out by the fact that I alternate doing my TM for an AMRAP every other week, but still. How does 3x8-12 for rows and 3x5 for weighted chins/pull ups on the other day sound? And yeah, the paused squats will probably be hell, but it probably wouldn't hurt to do them, considering squat, besides ohp, is my worst lift at this point.

>>36846531
Damn. When it goes back up, try to find and post it please. Can you describe some basic features? Hair color, hair style, body fat amount, height, etc?

>>36846584
You didn't train arms until I told you? Then they got a bit better quickly.

>>36846584
More specific than not pausing them :^)
Also, I mean pause as in a t-shirt touch.
>how does
That sounds better.

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Hope u enjoy

>>36846604
What do you mean? I'm kind of confused by what you're talking about, no one has told me to train arms, not that I can recall, anyway.

>>36846623
Thanks for the help mang

>>36846396
You can cut on c6w, you just have to finish week 2 so you'll survive the volume

>>36846752
I'm going to be cutting for 5-6 months m8, not possible

https://www.youtube.com/watch?v=kTfrBXi1r2s&ab_channel=RTSCoachingCalls

>OHP and back work is priority 4
Oh Marcel...

>>36846780
Why the fucking fuck would you cut for that long? You can't possibly be fat enough to warrant that.

Just starve yourself and get it over with.

how likely is it that im more fit for sumo if i can almost hit the same weights as conv. first time trying it?

RTS principles are the next big meme lads
https://www.youtube.com/watch?v=sourjZE-iSs

>>36846812
>Just starve yourself and get it over with.

>>36846834
>>>36846812 (You)
>>Just starve yourself and get it over with.

>>36846812
Cutting from 210 to ~175, so yeah, I am. I'm at 26-27% body fat. And I'm going to be aggressive as fuck starting out, 2 lbs a week until I get to 18% body fat

>>36846840
>>>just starve yourself

>>36846824
>gymaware right next to the plates
Mike ur making me nervous

>>36846852
Don't be a fucking casual.
Self
Starve
Over
Get
It
With

>>36846864
>and lose what little muscle and strength I do have
No thanks, I'll deal with the couple months. It wouldn't be the first time I've done it.

>>36846864
>>>>just

>>36846852

Bro, run the PSMF - it'll take you 6 weeks as opposed to a few months.

Granted, you'll lose some strength, but muscle mass is almost entirely preserved. Strength comes back quick once you get some glycogen in you.

>>36846878
Did you know if you really want it you if we haven't strength it were as if got lost when you can't be ya dig?

Srs though don't drag it out

So... What's the consequences of dropping OHP? I haven't done it for a month now but got jooz-e delts from lateral raises.

>>36846897
I couldn't even imagine how much loose skin I'd have after that. Truly a scary though desu. I don't mind dealing with what I'm planning on, gives my skin time to catch up and I'll be better mentally.

>>36846926
>Did you know if you really want it you if we haven't strength it were as if got lost when you can't be ya dig?
Forgive me, but I don't quite follow. English, please?

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>>36846926
>Did you know if you really want it you if we haven't strength it were as if got lost when you can't be

stay safe

>>36846939
OHP is gay.

>>36846926
>Did you know if you really want it you if we haven't strength it were as if got lost when you can't be ya dig?
back to classic boardie
i missed this version

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>>36846945
>I couldn't even imagine how much loose skin I'd have after that.

>when we're can't have simpletons be understand
Jesus where did go for wrong went?

I never liked ohp. It's the only lift that my 1rep max was 2.5kg higher than my 5rm

>>36846961
>~35 lbs in six weeks
>negligible amount of loose skin
Not likely

>>36846978
Pls don't have a stroke friendo

>>36846991
>35 lbs in six weeks
*15lbs of water and glycogen, 2-3lbs of food mass and MAYBE 15lbs of fat in six weeks

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>>36846926

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>>36846945
>I couldn't even imagine how much loose skin I'd have after that.

>>36847019
How long did that take him?

>>36847003
How many calories would I have in a day? 800 or so?

>>36847019
is this supposed to be showing bulking and cutting is pointless or something?

>>36847053
>How long did that take him?
6 months.

>How many calories would I have in a day? 800 or so?
The PSMF guide is on the /plg/ website.

>>36847053
One week

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>>36847004

>>36847065
it's some PT that got fat and then not fat again so he could understand his clients better iirc

Is Sheiko expert here? I have a question of great importance

anybody remember limmy?
watching him play ds3 and hes funny as fuck