/plg/ - powerlifting general

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New deadlift pr lads!

Finally hit dat dere 4plate

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>>37138054
I don't care about mental illness as long as I get good advice.


In for asking again and getting the first few posts: Is there a squat stance at which heeled shoes aren't better?
pic unrelated

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Reminder that this is why Sean is drinking himself to death.

>>37138161
Um trappy you're a bit delusional here lol

>>37138163
>>37138167
>>37138182
>>37138186

>>37138126
Extremely wide stance squats (à la Stan Efferding) tend to go better with flat shoes.
Heavily "sit back" style squats tend to go better with flat shoes.
Everything else: use whatever is most comfy.

>>37138086
Hngggg.

Grats, lad.

>>37138695
agree with this but emphasis on
>tend to
plenty of strong lifters in all camps

>>37138126
>Is there a squat stance at which heeled shoes aren't better?

They are never """""""better"""""" or worse, it is entirely down to what feels better for any given individual. you can find plenty of examples of people that use the "wrong" shoe for their squats, like bodorio and his almost highbar in flats,

do you think that a girl will notice if I casually wear my lifting belt really tight to make me look less fat?

>>37138917
..how the fuck do you normally wear your belt?

just took a shit that measured approximately 8x6, I was sweaty, in great pain, panting and tearing up by the end.

how could anyone possibly ENJOY that going into their butt?

>>37138944
I think he means using it as a girdle like out on a date

>>37138952
>homos are messed in the head
What else is new

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>>37138695
>>37138126

I agree with the flats for VERY wide, but for sitting back many still prefer heels. Mike T and Candito are good examples.
And others prefer flats for even regular width.

I guess it's a personal preference thing, in the end.

>>37138917

Yes.

>>37138952

Takes some time to get used to it.
And even then, it can still be painful. I always "warmup" with thinner toys before playing with the thicker ones.

>>37138952
always wondered about that
having one of those awful shits that take forever and then having it come back in. how is that nice

>>37138952
pls eat more fiber

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>>37139044

And drink water.
If you simply add fibre without the water you'll have a bad time kek

>>37139025

Getting fucked in the butt is very different from pooping senpai kek

>>37139044
I eat 50-60 grams a day and have bigger shits than his. Also drink over a gallon of water a day.

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warning this link is for NORSEFAT only

http://imgur.com/a/gsdCi#37

warning the above link is for NORSIE only

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>>37139132
>50-60g of fiber per day
do you subsist on tree bark or something?

>>37139240
nice

>>37139248
Beans, rice, oatmeal, and fruit.

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>>37138952

Lads: http://mobile.nytimes.com/2016/05/13/sports/russia-doping-sochi-olympics-2014.html

Not specifically relevant but still interesting

>>37139361
POO
IN
LOO

Is swimming really tiring on the body? Thinking of adding swim sessions 2x/wk on top of lifting 4x/wk. Wanna do it mainly for cardio so I can drop some BF% (20%+ currently)

>>37139361
STINKY

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>mfw blending project momentum into sheiko

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>>37139424
depends on how hard you have to try not to drown

>>37139013
>Mike T
Had the heel removed tho.

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Summoning Isley!

>>37139478
I'm black and follow the stereotype; can't swim too well

>>37139556
>that pic
Wew

>>37139466
...what

>>37139583
Can you explain what the fug is going on in lothric castle? I feel like prior to the last act of the game, it mostly focused on answering questions, but in it's last third or so it brings up a ton.

>profaned flame
>the deep
>the angels
>serpent statues
>what was the battle in lothric about
>what was the prince's curse
>what are the pilgrim butterflies

we better get some good dlc desu

>>37139624
Sorry no fucking clue here either

Waiting for vaati

>>37139579
Fun fact: black people typically have a slightly higher center of gravity than white or Asian people which makes swimming more laborious since it's more difficult to get the upper body out other the water. This is also why black people are better runners, since the higher cg means more lithe legs which are easier to accelerate

>>37139607
I really love the idea project momentum focused on where near the beginning of the week you hit a single @8 on all the comp lifts and use that to autoregulate the percentages for the rest of the week. I want to try a more sheiko-esque setup with that sort of autoregulation, because I didn't enjoy the actual structure of PM so much

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Dino u here? Hows it going?

Myself I still haven't benched 90kg, but I'm not putting on bodyweight and still gaining steadily on s/d, and I actually looked sort of better now.

>>37139659
Ya I've noticed that most top tier swimmers are white. Guess this means its gonna be that much harder to learn proper swimming technique

>>37139800
Lol
Won't be harder to learn the technique
You'll just be slowet

>>37139662
Sounds questionable desu

>>37139852
no it doesn't you pansy

>>37139832
Don't really care about speed. Just want some low impact cardio so I can shed some fat. Don't know if I wanna compete 83kg or 93kg yet

Just tried that squat assistance Max Aita goes on about. I improvised the boxes with some stackable chick workout step thingies and used plates on a dip/pullup belt, it's comfy as fuck. It's literally a squat but your back tightness doesn't matter and you don't even tire in the upper body at all. This might become my go-to "I need bigger legs" exercise since it's only limited by leg strength as opposed to front/safety bar squats.

>>37139718
Just got home lad. Squatted 150kg today again at RPE 9 and am at 90kg bench myself.
Started BB rowing again and I'm love with training again.

Also fixed the fuck out of my squat form after fucking up my lower back. I'm amazed I can still max out without issue after injuring my back just last week.

Also wow your delts have exploded, what rep ranges do you do?

Finally, how much do you weigh? I'm 85kg now.

If you don't make dollars you don't make sense.

Eating dinner for 1500 right now - inviting Sean

>>37139931.
thought dino was finally making gains
he just got fat

>>37139987
Lmao I'm 6'1. Don't try and convince me 85kg is fat you twink

>>37140043
Being fat has more to do with bf% than actual weight

>>37140043
i thought you were a fun size
why were you 70kg complaining about no progress

>>37140086
Sure, but I'm not actually fat.
(m) [email protected] BW = 59.25
(m) [email protected] BW = 47.79

Also wilkingsons went up

>>37140090
>fun size
What's that?
>why were you 70kg complaining about no progress
Why did I have to complain in the first place is a question I often ask myself

>>37140106
>Why did I have to complain in the first place is a question I often ask myself
you sound like you are becoming a more well rounded lad Tbh

>>37139931
Well done mate, you now outturtle me and you escaped twink mode. I haven't weighed myself for a while but I'm pretty sure I've been maintaining around 90kg for like 4mo, gone down 4 notches on my belt.

In a few weeks I'll start my bulk to 100kg this year, hopefully this will grant me some bench gains.

Squatting near 3pl8 for a max and deadlift maaaaybe 165-170kg. When I start bulking I don't think it's too far until I hit 1/2/3/4.

For shoulders I really just do a couple of 8 rep sets with the 8s then some sets of 10-15 with the 6s(side raises). And military press of course. Feels good but I need mass in my chest now.

>>37140124
Man I haven't overhead pressed in ages, I can't get the size in my delts like I did from overhead press.
Wanna bench every session though so it's difficult balancing the two. Perhaps when I bench 2pl8 soon I'll dedicate a day to it.

What squat program are you running? I hate doing a lot of squats but found madcow 5x5 really blew up my squat for not a lot of effort.
Deadlifts great and better than mine though, so I'm jealous. But that's why I'm rowing now, to add some strength to my back.

>weigh 90kg
This is pretty much my goal weight. 200lbs give or take a couple lbs. I'll stop here. Although you don't look 90kg, how tall are you? Pretty lean too.

>>37140123
Thnx

>>37140177
193cm not sure what this is in inches. I do look like a noodle without a pump.

I'm doing c6w which is good gains for quite a lot of effort. Week 2 especially. I enjoy it though.

>>37140235
Damn you're tall. I've never tried canditos programs so I don't know what you do but good luck none the less.

>been cutting for 6 weeks
>lost 1kg or so
>try my squat opener for 3x1 today
>no problem at all
well that went better than expected, bench went ezpz the other day too, seems i may even have some strength left for my meet next week

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Lads, any of you have tried these? They're available here for a good price.
>inb4crossfit
We all know they name this to get more sales.

>>37140312
>lose 1kg in 6 weeks
Weak cut my man.

What can it be when my knees start aching when I sit with angeled feet for a longer time?

>>37140348
5 weeks*, but still, didnt want it to be aggressive. prio on preserving strength

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>mfw i though kang was a ipf basementlurker permavirgin
>mfw his gf is kinda qt3.14

>>37140383
'No'

>>37140428
S, I invited you to an awesome dinner, why would you not respond to such generous invite?

>>37140428
What do you think of Candito's 6 week program?

>>37140464
I think it's it's a piece of sh*t

>>37140464
C6W works but no one knows why,not even Candytoe

>>37140383
When your parents arrange it with hers it's a lot easier.

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>lmao birdshit y u squat hi?

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woo, just hit 280lbx5 bench for the first time in 5 months

>>37140372
I've lost 3-5 pounds of fat (according to my scale) in the last 3 weeks from sitting in the sauna after my workouts. 0 strength lose, but keep in my mind my BF% is in the low 20s. I'd say keep lowering your deficit till you start noticing strength lose and adjust accodingly. Your -100 or whatever the fuck deficit is abysmally slow. 1-2 lbs/wk is the suggested loss and depending on your body, you may be able to lose more with hardly any ill effects. I'm saying this cause if you do PL, you want to add more weight to the bar, and you can't do so as much than if you were in a caloric surplus

>>37140481
Why?

>>37140464
Great for lower body, ditch the upper body routine

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found the perfect back angle lads
PS I trained yesterday with the flu, and it turned out pretty damn good, 93% diddly flew up

>>37140551
One whole pl8, gr8 work m8.

>>37140562
>I've lost 3-5 pounds of fat (according to my scale) in the last 3 weeks from sitting in the sauna after my workouts
lol uwot

i was just going for a maintenance/slow cut to stabilize weight some, making sure i get my work in. going to start going up again after my meet and have plenty of room to spare, dont see any reason for me to risk losign strength desu

>>37140590
you haven't got the flu, you have a cold

>>37140569
It has no logic or theory behind it
It's basically just a random list of set and rep ranges and increases which only people who are low low intermediate will make gains from it and would make gains faster running other programs

>>37140590
>deadlifts makes your core too thick
merlin

>>37140591
>one whole pl8
That's a weird way to spell four

First mire from a girl today when squatting lads.

Highlight of my life.......l

>>37140654
what did she say?

>>37140613
Name a better program

>inbe4 sheiko

It's shit, desu. Same random rep and sets.

>>37140676
You're a nincompoop lol

Literally any program is better than c6w

>>37140666
She looked at me when squatting. But she was hot so it's technically a mire.

>>37140654
T E L L
E
L
L
U S
S

>>37140676
Also if you ever cared to open up a heiko spreadsheet or even took a look
At the website for half a second ; with your feeble little head, you would realize it's the furthest thing from random

>>37140727
A hot girl looked at me multiple times (2) when squatting today.

Yeah I know. She must have been trying to hide her spaghetti

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are any of the cool kids online

>>37140772
genuinely mad at how much stronger he is than me

>>37140772
Of course

>hurt my back originally
>did low bar with highbar form because hinging hurt a lot
>hurt lower back the worst I've hurt anything
>did some vodoo magic from Dr Jelly Starlett
>pain went away instantly
>several days later I squat
>miraculously can hinge hips pain free
>maxed out pain free
>finally feel squats in hamstrings again

Today was a good day :)

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>>37140789
deal with it nerd

>>37140792
hey friend how are you

>>37140741
Also, if you ever watched any of canditos videos explaining his program you would realize it's far from random.

Eat shit little faggot boi

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>>37140551
>he can only hit depth with 2 plates

>>37140569

>Why?

I'll just remind you that you're talking to Sean.

>>37140802
Which starlet stuff did you do m8?

I am always looking for lower back stuff.

Currently I have been doing core foundation lower back 1x per day for lower back

>>37140830
I did watch his videos
Was a tad bit confused why his videos were listed under fitness and not comedy
Because let me tell you something, that kids mind is mush and watching three minutes of any video you can instantly tell he is a clueless moron claiming objectively false lifting statements
So it's no wonder the crappy program is written by a clueless child

>>37140864
You too, fag

>>37140856
https://www.youtube.com/watch?v=INBY84sqrR0
The thing with the band is magic

>>37140864
Hey Sean

>>37140601
I'm not gonna go to full detail, but after sitting in the sauna for 20+ mins its kinda like cardio. I'm doing it more for the recovery side of it. My scale reads BF% and its gone down 2%; noticeable difference in the mirror

yeah I agree benchshorts is a fucking faggot

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>>37140818
Great senpai

I'm coming for your wilks

>>37140887
My names Vlad, I am in no way affiliated or otherwise associated with "Sean"

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>>37140590

Noice

>>37140554

Gj senpai!

>>37140591
>>37140837

... you can clearly see at least 3-4 plates there.

>>37140896
Except you used the exact same argument against c6w as Sean.

>>37140890
Wow that might be a tad difficult when your wilks is quite literally decreasing

>>37140918

>I'm not sean guys I swear my name is Vlad

>>37140914
Everyone uses that argument it's common knowledge lol

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>>37140907
>Gj senpai!
it's not even close to a PR ;-;

>>37140914
>>37140927
What argument you outrageous faggot. All you did is making claims like the little piece of shit you are.

Go die

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>>37140890
holy fuck...would you contribute your bench moving again to the bulk to 105 or also change in programming/technique

>>37140972
trip on jonnie

>>37141008
Trip on s

>>37141002
attribute is what i meant

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>>37141002
His bench has gone up in direct correlation with his bw...

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>>37140890
I believe in you
you might be able to if you just do >equipped and don't bomb :)

>>37141002
All of it. The bulk (primarily I guess), the improvements in technique, facilitated of course by the program.

>>37140972
Johnny why so mad lol

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>>37141037
b-but i dont wanna lose the last ab defenition i still hold onto :()

>>37141040
I'm competing raw in July (but only to get 645 and not a kg more) and in October, where I'll try to put together something respectable.

>>37141048
Seanny, why so worthless?

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>>37141040
is that joffrey? strong bulk m8

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>>37141040
Every time I see your squat I feel so berry jelly but then you post a DL webm and I feel fine again

>>37141048
Mad cuz you are bad

>>37141067
It's alex from plg

>>37141096
Top kek

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>>37141058
>yfw youre gonna have a 'good day' on the first meet with barspeeds that e1rm big prs
>yfw your october meet is gonna be a sht day where you glute activation is shit and shoulder depression feels off and everything feel heavy af

fucking cns how does it work

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>>37141040
Don't talk to isley he is cancer that I don't want you to come in contact with or contract.

>>37141113
Trip on benchjoe

It's time for you to get over this silly little thing. I've said sorry several times.

>>37141110
After 29 weeks of straight sheiko, I think that's very likely

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>>37141058
>645 at 120
>respectable

:^)

>>37141067
wat

>>37141082
>ywn get a medal at IPF Worlds
feels bad man

>>37141113
there's a joe about you associating with drugaroos in there somewhere, but I'm on the phone rn so I can't put it together

>>37141058
That's a wilks of 385 which is lower than your wilks two years ago


Would you, in fact, agree you have therefore regressed

>>37140383
Mate in a decade even autists can find gfs

>>37141161
What is your wilks lower than 200 your little shit?

Do you suffer from disabilities?

>>37141161
I won't be 105.0kg you alcocuck

I'll be like 102 or so

>>37140324
Anyone? ;_;

>>37141158
just trip you fucking phaggot. you hereby got my permission. you actually try to better yourself and your lifts which are good and try to learn new stuff to get better.

yes you can trip. especially seen the fact what weak idiots are also tripping with shit lifts and literally 0 knowledge of programming, technique, injury prehab/rehab etc

>>37141193
>you hereby got my permission

>>37141188
That's a wilks of 389 and is therefore still lower than your wilks of two years ago


I repeat my question to you and I await in excitement for a response

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>>37141170

So there's hope for me yet...

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>>37141216
i honestly doubt anyone would be against him tripping. if you are speak up now

>>37141193
>>37141216
I'm pretty sure Sean's the only one who can grant permissions and approvals for trips

>>37141234
who is it?

>>37141188
>tfw 109kg & can compete @100

>>37141224
Why is your wilks below 200, you little shit?

Do you suffer from disabilities?

I repeated the question and now await an answer in excitement.

>>37140818
>150kg bench
at least my bench isnt as poverty

>>37141234
im laughing at the fact you gave permission for something needing no permission like you have any power

>>37141260
you just have to write your weight on a card and they have to hope you arent lying instead of using a scale in your fed?

>>37141299
>what is water drop and 24hr weigh in

>>37141144
Literally why would I want to continue to talk to someone like you desu.
I'm stressed enough from work no need to add in having to deal with an angry superiority complex.

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>>37141309

>>37141312
what did he do?
just come out with it or just fuck up about it

>>37141327
why are his arms so noodly i thought he was using steroids

>>37141344
not then

>>37141312
There's only so long I'm willing to take this abuse and want to be your friend still

>>37141344
Garagebro literally doesn't know how to train and even with steroids and lolfed rules benches than ISLEY

>>37141312
>stressed from work
what work
god

>>37141375
you thirst hard for this trip drama don't you sean

Tips for not fucking up exams?

>>37141365
>even with steroids and lolfed rules benches than ISLEY

if youre going to insult me at least make sense

KAY BAYE

>>37141453
Study well

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>>37140942

It's a long and hard road pupper, but you can do it!
You'll be reaching new heights soon enough, just don't give up.

>>37141453
Don't stay up all night playing Das3 the day before

>>37141474
5 days left and I haven't started revising

Need better tips pls

>>37141475
Why did you post vocaroos where you clearly has a voice changer turned on?

Are you not actually a trap and just trolling?

>>37141474
I wouldn't give tips on things you have never done.

>>37141502
There are no tips. You must have the discipline to close plg and study from now.

Either do it or follow my path. I suggest you don't.

I bench about 12kg more than I row.
If I run the same program for my row that I run for bench it should catch up right?

Rows are fun :]

>>37141502
Realize that you are shit and that you fucked up and have some forward planning next time.

>>37141472
You seem pretty upset about being unable to out bench the eternal noodle arm even after you take steroids.

>>37141519
Why not? I know what must be done, whether I can do it or not. My advice is sound.

>>37141527
I'll start tomorrow I p-promise
I was thinking of just writing out everything I need to know for the exam a couple days before then reading notes for hours before the exam.

Will this work? It doesn't require a lot of effort

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Let's get this out of the way before I post webms

>>37141535
Take all of that back and apologise NOW

>>37141549
Write it out now

You will then realise the scale of the task that's before you.

>>37138952
>mfw imagining measuring the circumference of a doodie

>>37141535
5 days is more than sufficient for a lot of exams

>>37141622
Jesus I'm depressed

>>37141647
P O M O D O R O
O
M
O
D
O
R
O

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>>37141509

No voice changers senpai, just a noise gate from adobe cause the fans in the room are noisy.

But eh, whatever, you can think what you want. I guess it's a small compliment, in a way.

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man i never knew isley hated BenchBro so much

>>37141697
It's banter

>>37141679
I don't know mate, you sounded literally like a robotor, your voice was extremely pitched and absolutely fucking unreal.

It's literally what you get when you turn a random free crap voice changer on female.

Repost them for everyone to judge.

>>37141697
cant handle the bant

>>37141702
looks like bully.

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>>37141730

>you sounded literally like a robotor

I just have a shitty accent.

>your voice was extremely pitched

This doesn't even mean anything.

>and absolutely fucking unreal

T-thanks

>Repost them for everyone to judge.

I don't have the links, but you should find them on http://desustorage.org/fit/

>>37141697
>>37141113
stop it :(

>>37141767
http://vocaroo.com/i/s07smpUdBvvZ

Please tell me that you do NOT sound absolutely fucking fake.

This is the WORST attempt i have ever heared, seriously.

What the fuck is this shit, how can you even attempt to pretend that this isnt voice changed?

Out of all the things you could answer i would never have thought that you try denying it.

>>37141568
..........waiting for the webms

>>37141783
How's your wrist feeling? Any better?

>>37141788
>http://vocaroo.com/i/s07smpUdBvvZ
it's clearly edited
trappy chat is an elaborate troll

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>>37141788

It's just compressed senpai.

>I don't care about looking good as long as I'm strong
How long do I have to lie to myself until it becomes true?

Got narrow shoulders so there's nothing I can do

>>37141807
My hand is still sore. When I did my heavy squat singles this monday it felt okay (soreness level 2/10 when doing them, nothing too bad) but the days following it was slightly more sore.

I can still bench with wraps np, deadlift with straps np, except deadlifting with straps can hurt because the straps "dig in" to the sore area. But I dont feel like it has anything to do with the structural integrity of the tissue in the hand, just soreness/inflamation.

Mixed grip is still a big no. I tried 120kg when I was benching today, just lifting it off a rack. It was fine, which is a huge step up from 60kg hurting horribly just a week ago when mixed gripping.

Also lifted off a bar from a curl rack today, just 30kg, the hand said no immediately, so i didnt do any curls.

I had an orthopedic nurse I know from my gym look at it, he pressed at a few areas and I felt 0 pain. He said hes 99.9% sure its not the scaphoid, which is good news.

>>37141800
Probably take about an hour senpai

>>37141861
Also dips today was a big no. When I placed my hands on the bars and put weight on them they were pressing exaclty on the most sore area. I didnt want to make it worse so i did some 8s 9s and 10s at 120kg feet up close grip bench instead.

>>37141788
yea sean you sure sound much better
http://vocaroo.com/i/s11mr39QE4gq

>>37141861
>>37141869


What happened to your wrist, friend?

Get well soon.

>>37141901
he flashed a girl on the bus like usual but it ended up the girl had a somali boyfriend with her who beat the shit out of phil.
Learned his lesson i guess.

>>37141840
THE PRESS™
H
E

P
R
E
S
S
™

Also, doing more back work can help you look wider.

>>37141861
>>37141869
Good to hear that you're healing up. Wrists are a bitch when healing, unfortunately. I remember when I hurt my right wrist, almost getting an evulsion of the bone, it took like 4-6 months for me to be able to do chin ups again. You'll be back at 100% soon enough. A couple more months, probably. I wish you a speedy recovery!

>>37141901
Horrific front squat accident

>>37141930
Thank you.

2 months would be good. I compete at nationals in exactly 2 months.

>>37141947
Oh shit...I think I saw a webm of that....

Get well soon, buddy boy

>>37141224
I find it hilarious islet couldnt formulate a comeback, reply or witty comment to this and just admitted defeat, because he knows its true

kek

Is there a way to get stronger and not add much quad mass?

>>37141930
>it took like 4-6 months
did you get pain up the side of your wrist when you supinated your hand?

>>37141947
I was actually able to do mixed grip in a lot less time, because the wrist stays in the same position when deadlifting, unlike with chin ups/pull ups. So, chances are, you'll probably be good to go when it comes to mixed grip. You taking any other precautionary measures, like attempting hook, or switching underhands, just in case?

>>37141975
get leaner

>>37141975
why would anyone want to do that?

>>37141730
Yeah it was the morphfx woman setting for two of them and then the girl setting for the other one

Noise cancellation does not have that effect so he's lying

>>37141990
Actually I just saw a husbando picture and no longer want to do that

>>37141838
It doesnt work like that
ITs clearly the morpfx voicechanger lol

you can even hear it in the beginning before you talk

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>>37141947
do you use wrist wraps? this might be a good time for them desu

>can I have a spot bro
>nah bro you can squat this easy
>tfw you can't back down and lower the weight at this point
>tfw you have to reach depth and not fucking stall
>if you fuck this up he'll never respect you again

Got the rep but Jesus that could have gone bad

>>37142023
>>37142023
i dont get it

>>37141984
Yep. I hurt the TFCC in both wrists, which made supination a huge problem with either of them for a while. I got very, very lucky that I didn't injure myself worse than I did. With my right hand, if it had been just a little bit worse, I would have needed screws/surgery in my wrist, and would probably never be able to lift again.

>>37141957
thanks

>>37141986
I could do pullups without pain a few days ago desu

>>37142015
I've been wrapping and sometimes taping my wrist/hand in the gym since it happened.

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>>37141840

Posture
Most people who think they have "narrow shoulders" just have a slouched posture.

>>37141861
>>37141869
>>37141957

I injured my wrist a few months ago with cleans... definitely not the same intensity, but it took me like a week and half to be 100%... and I kept lifting with mild pain through that time period, so it probably made recovery even slower.

Hopefully your wrist doesn't take too long to heal.

This stretch it pretty good https://www.youtube.com/watch?v=Ig8eZXfJiaY but I don't think you should be worrying much about stretching it right now.

>>37141788
My uncle (who does audio and video authenticity checks for the FBI, state police and local police) confirmed this was altered by a voice changer within seconds of listening to it lol

>>37142042
God I wish it was just posture

>>37142037
What are tape? if it's what I think it is I want it

>>37142035
ffs, i cant be waiting that long
would this show up in an xray, or you need mri or something
what did you do btw?

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>>37142013

That's the noise reduction from adobe fading out at the start. It always seems to do that for whatever reason.

>>37141995

Or just me whispering softly, and then me awkwardly reading something in my non-native language?

>Noise cancellation does not have that effect so he's lying

What effect senpai?

>>37142042
Well it was 4 weeks ago today.

Except for the first few days, the progress hasnt exactly been huge....

>>37142061
Just coach tape.

Followed the fat female olympic weightlifters tutorial on youtube for it

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>>37142037
>I've been wrapping and sometimes taping my wrist/hand in the gym since it happened.
stay safe bby
>mfw thinken of you hurting

>>37142080

Have you been to a doc?

>>37142078
the effect of making a fan higher pitched than it is lol

it doesnt cancel it, it literally alters it and your voice

goldenears software confirms the audio clip was altered to a prescribed pitch meaning it cannot be any humans voice on this planet

>>37142080
Is that the white bands I often see people wear when lifting? I want them to look more iron life

>>37142078
What do I have to do to be able to accomplish that in that webm?

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R8 jfmsu/8

>>37142080
I hope you fucking shatter your wrist you fucking faggot fuck

>>37142094
nah havent had time

>>37142098
yeah

>>37142107
You look like you're 46

I want to post the best song I've ever heard but am worried you guys won't appreciate it properly

>>37142107
I'm gonna miss you when you die :[

>>37142042
>but it took me like a week and half
>>37142080
>4 weeks ago today.
>can still lift

lightweights Tbh

>>37142107
you look like a middle class dad

>>37142147
Lmao wat

>>37142136
who gives a fuck, you are anon
when the hate comes just pretend you hate the guy that posted it too

>>37142155
You do drugs...

>boardshorts is gonna die in your lifetime

;_;

As of today i am 22 lads,

Just wanted to post this https://www.youtube.com/watch?v=AgFeZr5ptV8

>>37142107
r u my dad

>>37142163
I meant that you won't like it as much as me

https://m.youtube.com/watch?v=5abamRO41fE

Best song I've ever heard. I'd be devastated if you didn't like it

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>>37142181
>>37142153
>>37142130

>>37142164
>You do drugs...
You don't?

>>37142037
That's great to hear! But, iirc, you did injure a different part of the wrist than I did, so your recovery progress will be different than mine.

>>37142055
Does this uncle also happen to work for Nintendo?

>>37142063
I got an MRI, no idea if it would show up in an x-ray, probably only if you actually broke a bone.

With my right wrist, I was benching, and my wrist decided to just give out. I fought against it and finished the set, and my wrist just hurt more and more. I was literally in tears if I had my wrist out of the brace it was so painful for the first 2-3 days. I couldn't support it at all on its own. Dad gave me an MRI a couple weeks later, confirmed that I almost fucked my TFCC.

I was only able to squat, with a wrist wrap, for a month or two. Then benching became possible, using a wrist wrap and Jap/bulldog grip. Deadlifting was difficult, but with a wrap, I was able to do it practically pain free. Needless to say, I was doing double overhand.

With my left wrist, it just decided to pop at the top of a barbell row, which I did double overhand. Similar situation, had to wrap my wrist up, but I was able to keep benching and deadlifting without taking any time off. I healed much faster this time around, because the damage was less severe. I know it was my TFCC in this hand because it was the exact same area, with the exact same triggers for pain. Was able to do chin ups after 2-3ish months, maybe a little longer.

>>37142107
Half an inch too short/10

>>37142179
Happy birthday m8

>>37142176
I don't want you to die. I just feel sad looking at you is all.

>>37142184
>>37142184
FUCKING SHITE

DELETE THIS

>>37142190
Looking at u makes me feel sad because I'll miss u when u die
You look so real :(

>>37142190
Hnnnngggg

>>37142193
>probably only if you actually broke a bone.
would think so myself, xray was all i was given and was told theres nothing broke, wait it out a week or two
im on day forty fucking two (42)

did getting it dignosed actually matter? i take it nothing actually changed when you found out, just had to wait on it getting better?

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>>37142096

>the effect of making a fan higher pitched than it is lol

What fan? There's no fan noise, they were cut off by adobe.
And you realise not every fan noise has the same pitch, right?

>goldenears software confirms the audio clip was altered to a prescribed pitch

Sure, and the software finds that out by using magic?
Everyone's voice has a different pitch.

>meaning it cannot be any humans voice on this planet

Lmao I'm not human then.
My voice isn't even high pitched. I just sound like a nasal kid who can't speak english properly.

>>37142103

Squat
Plyometrics
Genetics

>>37142179
You're the same age as Sean now
Congrats man, you should be honored

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just popped a giant pimple on my ass and sprayed my mirror with pus

i have never been more disgusted with myself

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>>37142269
You're so brave. What's your PayPal so I can send you money?

ever since i started training powerlifting focused the time it takes for me to train has literally doubles, this doesn't matter tho right?

i switched from somewhat of a brosplit to doing 3/4 squat, bench or dead exercises a day

>>37142269
A nasal kid who cant speak properly with a cheap voice changer
yeah

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>>37142310

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>>37142165
:(((((

atleast we're not his gf

>She had just been at her job as a maid...she felt tired but enthusiastic, it was finally friday evening and Aaaron was gonna be home all weekend, since Mr Kim had given him the weekend off
>Márià put her key into the cylinder, expecting aaron to be at home, meeting her with his usual beautiful but bloodshot eyes that he said he gets from "dude like some allergic reaction"
>Suddenly the hair stood up on her arm. Something was wrong
>She ripped the door opened
>"BABY? BABY WHERE ARE YOU?" she opened the bathroom door
>Márià let out a bloodcurdling scream
>on the floor, with his head resting on the bathroom scale with his eyes red as blood, was her sweet boyfriend
>Scattered all around him were syringes and marijuana leaves
>a lighter and some goop spilling over from a spoon soiled the otherwise clean fabric of his white wifebeater
>Márià tried calling 911, but her hands were shaking too much
>hearing sirens closing in from afar, she collapsed on top of her true love, sobbing
>"AARON WHY? WHY DID YOU DO IT?"
>Aaron was 47 years old.

RIP

It's time to talk about cannabis.

>>37141568
is this your face when your gf pissed in your mouth

>>37142306
that's not disgusting, that's beautiful

>>37142335
Rip bagboy

>>37141767
what country are you from

>>37142267
I mean, it helped in that I knew what happened, but other than that, nothing. I just waited and did what I could and didn't hurt. It probably wouldn't hurt to get an MRI though. How did you hurt your hand again? Deadlifting accident?

>>37142335
Oh my god my fucking sides are in orbit right now

>>37142335
RIP
Hardest laugh I've had at text since you posted the Joe story

>>37142328

And according to some other people I also don't even lift and literally only copy stuff from Starting Strength.
And according to some other people I actually have a vagina and it's a dildo in my panties.
And according to some other people I'm actually black and am using makeup in the photos.

¯\_(ツ)_/¯
You can think what you want senpai.

>>37142402
Lel, just watched your 570x2. You went full Duffin on the second rep.

>>37140383

#MasstheticsLegion

>>37142402
I wrote it with a huge beaner(see: carlos mencias fake accent) accent in my head when she spoke, but then I realized I had written exactly nothing to hint at a mexican accent.

RIP

>>37142325
>>37142446
pls halp

also thats the one thing which turns me off about traps, the manly voice.

>>37142446
>And according to some other people I actually have a vagina and it's a dildo in my panties.
>And according to some other people I'm actually black and am using makeup in the photos.


except no one says this and literally everyone knows and says its a voicechanger you stupid fuck

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>>37142325

Doesn't matter, rest as long as you need.

>>37142378

Huehueland aka brbrbr

>>37142475

>except no one says this

They literally do though.
The vagina thing at least three times here on /plg/ already.

The black skin was just a weird guy once though, but you get the point.

>>37142494
>The vagina thing at least three times here on /plg/ already.
they werent being serious you idiot
everyone knows you're a man lol

>>37142382
yeah, only right hand has the supination thing, other one i cant put any force through the palm
at least i got my grip back even if it is painful to use it kek
back to waiting it out

>>37142494
Man you must be a girl because you're ducking annoying

>>37142470
>the one thing

>>37142494
>Doesn't matter, rest as long as you need.
What about if im running sheiko

>>37142494
According to me, you're a huge tease and need to get reamed mercilessly

>>37142512
>Can't put force through palm
You mean if you put compressive force on that hand, it hurts like a bitch on your wrist? It's weird, both of your symptoms add up to what I would feel in a single wrist. I'd say it wouldn't hurt to get an MRI and another check up. Have you tried using wrist wraps at all?

When should you be setting PRs on TM? Week 2, 3 or 4 to ease into the program?

Is it okay to run c6w multiple cycles in a row? I feel like a lot of the workouts are really hard and I go into the squat days a bit nervous just hoping that I can get all the reps. I just finished week 4 and got the max reps for each squat/DL set so far, so I'm hopeful for week 5, but it feels psychologically draining.

Since I'm still a weak faggot (320/210/420 at 5'11 170), should I just do TM instead or something?

>>37142617
If you progress, keep doing it. If not, don't. Simple as that. Remember to have fun

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>>37142525

(from his own forum)
Boris Sheiko:
For rest periods, if you do - Squat 50% 5х1set, 60% 5х1set, 70% (2+4+6+8+7+5+3) reps

I recommend for 70% the following:
2reps - rest 3min,
4reps - rest 3min,
6reps- rest 5min,
8reps- rest 5-6min,
7reps- rest 5-6min,
5reps- rest 5-6 min,
3reps- rest 3-4 min.
(these are all 70%)

Do not forget that the heavier you are the longer recovery you need.

----

Basically just rest as long as you need, but not too much to the point where you cool off.
For RPE8+, 5+ min is what most people will rest.
For attempts of RPE9+ of lifts like the squat or the DL, taking rests of as long as 8 min is not uncommon.

It doesn't really matter, as long as you don't overdo it to the point where you're resting 20min between sets. Then you'd need to warmup again a bit.

Keep in mind these RPE suggestions are just to give you an idea and not meant to be accurate.
And you'll find you don't need as much rest for lifts like the OHP or even the Bench, at least when compared to the DL.

>>37142588

Every week.
Or do you mean if you start the program with a deload? If that's the case, generally after the second or third week. Unless you feel you need a heavier deload, in case you have taken a long break from training.

>>37142548
the pain is mostly in the palm with compression, main reason i cant even do push ups, just leaning against stuff was killing me but thats getting slowly better

im not a DOHer lol so my hands seem to have been hurt differently, right palm isnt even sore now

dont think there is any point in the mri if your result was you still just had to wait, dont think it will be anything needing surgery since its a hell of alot better than when it happened, literally couldnt use them

>>37142667
>cant supinate
>hurts pressing into the palm
quite close to what i have tBh

>>37142634
>(from his own forum)

Oh yeah I already knew that, I asked because it contradicted what you just said, so I just needed you to verify for yourself that you were wrong lol
>you had to look it up

my sides

>>37142686
Does it hurt when you're finger banging a female also? I get that and it really hurts a lot there too

does that sound like your problem or?

>>37142402
Post joe story

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>>37142690

Weak attempt, Sean.
"Do not forget that the heavier you are the longer recovery you need."

It's like you're not even trying anymore.

>>37142719
>Joe woke up from a cold sweat, panting
>Amber quickly embraced him saying "it was just a bad dream baby!!"
>She smiled as he brushed off a fringe of hair on her forehead and gave it a gentle kiss
>"what nightmare could scare such a strong man like you?"
>joe looked down at the wrinkly sheets, chortled at he noticed a stain of female ejaculate from last nights 5 hours ramming session and then looked back at amber
>"I dreamt I was strong"
>amber giggled
>"I dreamt I was strong, everyone at the gym went silent as I walked in and held their breath as I do my effortless sets at more than their max"
>joe breathed in a deep sigh and moved ambers hand down to his crotch, pointing out that daddy needs lips on his cock pronto
>"when I was done lifting I walked outside the gym, and took a lovely walk in the beautiful may evening in gothenburg, it was 8 in the evening but the sun was still shining"
>Amber stopped sucking for two seconds, and looked up to joe with sparkling eyes, begging him to continue the story
>"I took the bus home, talking to my online friends on my phone"
>"but as I walked inside the door I noticed something in my life was missing....I was completely alone"
>Amber stopped abruptly and said "BUT WHAT ABOUT ME?"
>"you're not in this story"
>Amber gave his shaft a quick lick and, in an annoyed tone asked "so is there some other girl?"
>"No, theres just......nothing", joe looked out the window, brushing his fingernails against his mouth, as a tear slowly tracked down the side of his cheek and hit his fingers one by one
>Amber stopped, hand firmly around his 8x6, her eyes beaming with empathy "Oh joe!"
>Joe smiled and pushed her head back down to his cock
>"Dont worry baby, as you said, it was just a bad dream"

>>37142686
Is the pain on the ulna side or the radius side?

>>37142724
Stop responding to him

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>>37142525
>>37142690

Here's another quote from the man himself.

--------

The comment about rest periods is not mine (he's talking about what the user asked, not those rests I posted before, which he posted after this). I did not see them in the spreadsheet.

It is absolutely clear that the more reps you do the more rest you will need. For those sets (of 70%) no more than 5-6 minutes. If longer you muscles will get cold and you increase the chance of injury. If you lift 90% and up (not in a pyramid) you can rest 8-10 minutes.

>>37142706
.... :(

>>37142762
Its in the hand, not arm.

>>37142686
>quite close to what i have tBh
the friendship connection is increasing

how can you bench and not dip? would have thought it would be similar stress on the hand

>>37142776
But is the pain on the pinky side or the thumb side? My pain was both in the hand and wrist, but it was concentrated on the ulna (pinky) side

>>37140927
>candito is a child! thats why the program doesn't work! because child candito is child child child
>No I'm not Sean everyone talks just like this

>>37142634
Switched from c6w to TM. Max squat at 155 no belt. Did a 5rm at 135 kg Friday and used that as baseline. Got a belt same day.

Monday comes along then squatted 127 kg for 5x5. Gonna go with 137 kg tomorrow

Am I going to stall early or do I just progress ID and keep VD the same?

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>>37142856

Keep going.

If you feel you're close to stalling on ID, just cycle it with lower reps instead of lowering the weights.
>Once you find working with your 5RM (1x5 for fullbody, 1-3x5 for splits) on the Intensity days starts getting too tough, switch to 2-3x3 (keep the same weight and same increments per week, do not jump straight up to your 3RM).
>Once 2-3x3 starts getting hard to progress with, switch to 3x2 for 3 weeks, then 4x1 for 2 weeks, and then one last week doing 5x1 with 1RM attempts.
>For all of these you keep the weight the same you were doing when reducing reps (don't do jumps in weight), and the increments every week are the same - except on the 5x1 with 1RM attempts, in which you try to add as much weight as possible.
>After you've set your new 1RM, calculate your 5RM, deload from it a bit, and start again from the start.

This is just one example of how you can do this, there are more examples on Practical Programming.

Keep in mind you can deload VD without deloading ID. This is useful in case you used a % too close to your max (you're supposed to use it closer to 80%, not 90%), and you prefer to keep doing VD with 5 reps (or higher).

>>37142856

Keep in mind the 80-90% thingy is from your 5RM, not your 1RM.

>>37142806
Thumb side. Pinky area is the most pain free area in my hand tBh

>>37142799
I dont know, its just the different way the bar digs into the hand I suppose. I tried some different ways to grip in the dips but didnt find a comfy one

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>>37142935

Have you tried dips without holding the bar? As if you were punching it, like pic related.

Ofc not doable if the bar is round, but there are some dip stations with rectangular bars. At least around here.

>>37142920
Thanks. I haven't had an ID before. I just don't want to stall out too early. What are your thoughts on 4 day-Texas on a cut?
I'm pretty used to high volume and I simply can't train only 3 days.

MONDAY – Volume Day
Squat – 5×5 at 80% 127 kg
Bench press – 5×5 at 80% (5th set = till failure) 85
Deadlift – 1×5 at 88%(5RM) 155 kg
Dumbbell Row - 3x15 28 kg

TUESDAY- Assistance day
2 count Bench Press – 3×5
Chins – 3xF
Plyometric (25 ground contacts MAX)
Leg Curl 3x15

WEDNESDAY- Light/recovery
Squat – 2×5 at 80 % of Monday
Dumbbell Press 3x8
Facepulls – 3×15

FRIDAY- Intensity day
Squat – 1×5 at 88%(5RM)
Bench – 1×5 at 88%(5RM)
Pause Deadlift/Deadlift Variation 2x5
Dumbbell Row – 3×20
*Optional plyometrics 10 max effort jumps

>>37142978
Didnt try tBh

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Hit my 455 double @9.5

Had the guy film it from the side to show you what my normal training depth looks like

>>37142981
>Texas on a cut

why do people think this works

>>37142935
im just a bit shocked how you can bench so heavy while being like this

also
you might not have been feeling great lately but suicide grip is never the answer

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>>37139240
oh fuuuuuck

haven't had to wank in a while, might have just changed that anon

>>37142629
Yeah, I'm having fun. It's just been a bit stressful. I guess after being stalled for a while I'm just starting to get a bit stressed about lifting sometimes since I want to make more progress so badly.

>>37142935
That's what I thought

>>37142920
>Mike Tuchscherer 335kg Squat.webm
Will he ever be in this good shape again?

https://www.youtube.com/watch?v=IgfSN0xk83A
355/215/385 is pretty damn sick.

>>37143133
damn he was pretty close to a 900 pull

Seriously considering juggernaut lads

>>37142993
Why would you train with IPF depth when you only need to squat half that deep in your fed?

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169KB, 1318x960px

>>37143241
Looked at it, wasn't a fan of the 1x/week frequency for the comp lifts. Otherwise looks good.

What does /plg/ think of PHUL for a scrawny guy who needs to put on a lot more mass, but wants to get into powerlifting after he's more competitive?

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144KB, 720x960px

exams done :)

>>37143456
Gay. Look into Greg Nuckols 28 free programs.

>>37142768
>>37142724
Why are you posting these as if i didnt already know this? I read these posts when they were first posted, meanwhile your read them today lol