/plg/

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No gain, no pain

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>>37583769
Cheers

https://youtu.be/p0fGljG79fM
Can I get a form check on my low bar, I had been doing high bar because I didn't know the difference. I do 175 high bar (I'm on ss) but this is 135lbs

>>37583985
I sill can't believe me and you screenshot the same exact photo down to the millisecond without seeing each other's posts

Unreal

>>37583931

I also see you had Kreator in lair's playlist, not bad lad.

now you've got me listening to all my old metal faves, you ever give any Gorguts a spin? they're canadian I think. https://www.youtube.com/watch?v=X1X0Bejwnko

>>37583998
We see your dirty ass sweatpants from yesterday.

And your autistic football jersey.

And your hipster whiskey.

Very cool, Sean. Does your mom know that you're borrowing the "good" glasses to drink out of?

>>37584007
Learn to brace your core properly, and don't use running shoes to squat.

7th for fat retard wouldn't be a retard if he accepted he was squatting high bar

>>37584045
There my only shoes :(
But back, depth, and knees were ok?

>>37584015
Yeah Kek anything with their floatin heads on the album I liked best
And yeah obscura best gorguts album kek

>>37584050
>Only accepting that one thing would make me not a retard
>Implying it's not ingrained in the very fiber of my being
Lad...

>>37584052
Low back seemed rounded, probably due to improperly bracing your core

>>37584039
>Very cool, Sean. Does your mom know that you're borrowing the "good" glasses to drink out of?

Underage confirmed
All my glasses I get for free when they have promos attached to their bottles

>>37583985
>wearing the flag of the man who is going to beat you

>>37584007
>running shoes
Reee stop it

I'm not sure how your lower back isn't blown out, you need to fix that lean

>>37584039
Also that glass had rum in it lol I was in the mood for some sailor jerry

>>37584008
It happens. I once saw my doctor pull into a deserted parking lot in the middle of nowhere, and make eye contact with me as I walked by. His practice is on the other side of the city, and I literally never walk through that area save for that once. Really eerie when you consider the chances.
>without seeing each other's posts
I saw your post (after mine)

>>37584086
I should really screencap all these posts and make a complication when Gibbs wins

>>37584106
>I saw your post (after mine)
Yeah I now know, you posted it before me, I didn't see the post at the time until calling you out days later for saving my pic, when it turns out it wasn't my pic and I looked in the archive and saw the separate posts and images

>>37584086
>not training in your competitors shoes
>not taking their strength for your own

>>37584140
>not killing them and eating their hearts for their courage

>>37584095
>I'm not sure how your lower back isn't blown out

Perhaps he has a strong low back? Perhaps from a 4pl8 + deadlift.

>>37584222

>tfw I was the first person to bully Lith on his sub 4pl8 deadlift, and through doing it consistently it has caught on

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>>37584222
>>37584237

REEEEE LEAVE ME ALONE

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>ywn be alex

NEVER HAVE THESE WORDS HURT MORE THAN NOW, I CANT TELL YOU GUYS WHY THO

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>>37583939
Besides the butt wink, is my front squat form bad...?

>>37584312

try harder and get better

>>37584339

Seems like you've got your form under good control.

>>37584339
It looks like your knees are a bit too in front of your toes. Also straighten your head, it helps you activate your posterior chain more.

>>37584339
Looks good as long as you're not rounding too crazy on the way up.

>>37584388

>dont let your knees get in front of your toes!

When will this meme die?

>>37584371
>>37584388
>>37584389
The way up I get a slight lean, I mean at or around 5 degree but it's the whole back on the upper back.

I'm just nervous as fuck constantly about form since I tweaked my right rotator cuff benching improperly

lolololol tweaked my trap by pushing my head down into the bench so hard during slingshot sets.

Icing it. Fuckin get gud me

>>37584388
The knees over toes thing doesn't matter with front squats really. The head position is solid advice though. Pick a spot ahead of you and follow it with your eyes while keeping your head nice and forward.

>>37584418
>the knees over toes thing doesn't really matter with front squats

It doesn't matter with any kind of squat

>>37584339
Lose the shoes. No matter how good your form is in those shoes you're still going to be standing on your toes.

>>37584426

So when ARE you going to pull 405+?

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>>37584412
>slingshot
That's what you get for using a meme accessory

>>37584411
That's normal. And yeah I'd be paranoid too if I fucked my rotator cuff. That shit sucks

>>37584431


lol

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gotta be up at 5 am, nn senpai its been a comfy 2 days off


>>37584406
>>37584388
>>37584339
i was going to suggest he let his knees go forward more. its a fucking front squat lol

>>37584339
other wise looks pretty gud bud

>>37584431
dude whut

>>37584426
It sort of does with lowbar. They should be right over your mid foot or toes. Just because you really don't hit too far below parallel

>>37584431
Could you explain? My father got me them when I was a senior in highschool and actually lifted. Now I'm just restarting after 2 years away

>>37584438

Mark Bell is a cruel god, but a god I pray to nonetheless.

PEPSI MAN

>>37584460

I'm really excited to see his logic here.

>Most of us think you should keep the shoes lad

>>37584460
Don't listen to that retard.

>>37584437
Honestly if I wanted too I could most likely pull 405 today but im alright to resist the bully until the end of this program cycle

>>37584458
No, it depends on your proportions, someone with long femurs is obviously going to have their knees further forward to keep the bar mid foot

>>37584438
Used correctly, it really builds your confidence under heavy ass weight. I've never had issues using mine, and it made me way more comfortable hitting my 250 pr

>>37584485

What are you running?

>>37584502

This. So much, I cannot recommend it enough.

>>37584501
But with even with long femurs, you should be sitting back enough to have them not go past your toes too far if at all, right?

>>37584412
>Pushing your head into the bench
>Ever
Wew lad. Hope you feel better soon

>>37584506
Ed coans deadlift cycle made for phillipi, loving it so far

>>37584536
http://www.biomechfit.com/2012/02/09/3-squatting-myths-that-refuse-to-die
It's a tip given to new squatters to help them not put the weight on their toes since new squatters already have a problem with their heels coming up.

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How should i best add OHP to this program, fellas?

>>37584502
I don't deny it, unless your implication is you can't do so without it, in which case you're a weak retard.
>pls be kilos

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Fat Retard is right, low bar squats are super comfy! Smashed 295x2. AMRAP at 305 Monday.

>>37584580
Superset it with your squats using your squat weight

>>37584606
Pls do more back work lad, you're scaring me

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Also trigger warning for Lith (twink doubling over your deadlift max at like RPE 7).

>>37584571
Right, but I'm just talking lowbar, which most new lifters don't do. I don't watch out for knees past my toes or anything really, but I thought with correct form your knees should end up over mid foot or toes. Thats just what it seems like I've seen it end up as on squat vidz. Once in awhile (long femurs usually) they go past the toes

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>>37584606
disgusting

>>37584606
Serious question though, does the bar feel like it locks in place when you set up for your squats? I don't get that feeling with true high bar or true low bar

>>37584592
I got a full time job and weigh 175 breh. Please don't judge my shit bench

>>37584606

Holy shit, pull your fucking lats in to help stabilize your spine before you hurt yourself.

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>>37584613
somebody said i dead-lift more than you, is that true? pic related, me with 165kg. First time doing mixed grip in many months, it just kept falling out of my hands double overhand.

>>37584606
Dude I don't even do deadlift but I think you should start squatting with 10kg dumbell first.

>>37584650
Yeah, it locks in place right at the base of my traps and above my rear delts. I'm definitely doing high bar though. I squeeze my traps back, push the bar into them, then place it at the base basically on the bone on the top of my shoulders.

>>37584632
>>37584617
So the good mornings are that bad, huh? It doesn't feel uncomfortable at all. That set actually felt really strong like I could have done another 2-3 reps.

>>37584618
Jokes on you I can't open webms on my
phone

>>37584628
My knees go over my toes during low bar and I'm fine. It's just something that happens and isn't a form issue imo.

>>37584673
Yep. Last time I maxed out a few months ago I hit 160. Impressive that you got that far with double overhand, I think my grip gave out before 2plate

>>37584678
It's in a similar position to you then, right between the mid and rear delt for me. You know, that weird ass gap between them? The only difference is I pull the bar down into my back by tensing my lats.

>>37584678
Your back was rounding pretty bad. Either you're not tensing your lats right or you have a weak as fuck upper back

>>37584699
>Grip gives out under lmao2pl8
My sides

>it's a benchlets argue about slingshots and squatlets argue about bar position episode

>>37584712
I can do 3x5 chins +35 lbs and am a pretty good deadlifter, so I don't think my upper back is weak.. I'll try to work on tensing my lats on my squats next time.

>>37584699
Dude work on that grip. That's really embarrassing

>>37584549

Yeah I was just bein dumb. It's already pretty much fine.

>>37584724
I'd say brace your lats similar to how you would in a deadlift. Pull your arms in to cover your armpits, or whatever cue you use.

>>37584699
145x5 was the limit i feel, i did get 155 for one a while ago but i think i'll have to train mixed now. i can't do hook grip with my little girl hands it seems.

somebody also said that my upper back is weird even when i am standing upright, and i may have some kind of spine disfigurement that makes my form look worse than it is

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>>37584714
/R/IPF

NOW

>>37584727
Already did, I do 190kg farmer walks about once a week

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>it's a lith still can't deadlift 4pl8 yet episode

>>37584733
Good to hear, you can really fuck your shit up if you push your head into the bench. My dad got a cervical disc herniation that way.

>>37584744
You're either kyphotic or you have shit posture.

>>37584755
Solid. Ed coan and mark bell have a video that shows some solid grip work too. I'll just link it
https://youtu.be/-febRoO0gG0

>>37584714

>Tfw a presslet but not a squatlet

Th-thanks M-Mark.

>>37584457
MAN GTFO who is that

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>>37584787
>being a presslet during comfy time

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>>37584606

Weak backs UNITE!

>>37584673

Tighten your lats. See pic related
Watch this https://www.youtube.com/watch?v=dm7ZbgjZklE

>>37584845

My bench is like supermang-era Isley. I've actually been steadily improving though so I should escape presslet status before the new year.

>>37584871
Trappy how many pull ups can you do?

>>37584871
How do you suggest fixing my weak back? I'm getting really close and want to join that 2x bw squat club.

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Has anyone else ever deadlifted in heels just to mess around and then realized it felt 100x better than flats?

What's wrong with me?

>>37584911
front squats and HEAVY ASS ROWS

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>>37584911
Pic related.

>>37584896
I believe in you friend.

>>37584918
>>37584919
Since I'm running C6W it's really hard to fit in extra squats since I'm usually exhausted after my lower workouts. Should I just suck it up and do some front squats anyways?

>>37584950
HEAVY ASS ROWS

>>37584950
I'd say go for the rows first. I like cable, allows me to get a good stretch without putting my wrists in a compromised position or putting extra stress on my low back.

>>37584950
Good thing I suggested SSB deads and not squats then, huh?

>>37584967
Wtf are SSB deads? Never heard of them. I'll look them up.

>>37584965
Yeah, I'll start doing cable rows once a week to see if that helps.

>>37585006
Look at the picture you dumb shit newtrip

>>37585006
If only there was a convenient picture of said exercise somewhere in this thread.

>>37585006
>SSB deads

o lawd my sides

>rows
>instead of chin ups
Kek lads I tried warning you.

Keep doing rows and your back could look like mine if you're not careful

Be safe lads

>>37585006
Delete this

>>37585037
Porque no ambos?

>>37585037
Why would I want my back to shrink that much?

>>37585053
That's my point you nonce

>>37585042
Do I have to explain what training economy is?

>>37585037
I like chins a lot. Noticing a definite size and strength difference from putting weighted chins in. Rows have been good to me too, for the most part, although I don't think I'll be touching barbell rows too often anymore.

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>>37584911

What the other people said, front squats or safetybar squats.

Also deadlifts and back extensions/goodmornings. For the thoracic spine specifically, seated goodmornings or thoracic back extensions. Using chains on your back (or meme shit like deadlifting with a weighted safetybar) are also good to put more strength requirement at the thoracic spinal erectors.

And just getting better at bracing, and flexing your lats and spinal erectors during the lift instead of letting them relax.

Not a fan of rows for the spinal erectors specifically though (which is your problem). Most people just compensate their weakness during the lift when doing barbell rows (of course doesn't happen if done with excellent form, but even then), and other types of rows (cable rows) aren't really targeting your spinal erectors at all.
Rows are great for the other back muscles though, but it's not really what's holding your squat back. Pun not intended.

>>37584909

I don't really train pullups. But tried it right now and did 8 on the space above the doorway. Really shitty thumbless grip there though, wasn't very comfy.
Keep in mind I'm twink as fuck tho.

>>37585037
>chin ups
>spinal erectors
i know yo were stupid, but this is a new low. please open a anatomy book.

>>37585062
Yes please.

>>37585062
I can't be bothered with assessing subtleties when I'm trying to bully, and you go for the self-aggrandizing approach roughly 17 times as often as the self-deprecating angle, so it's a safe gamble.

>>37585037
Kroc rows #1 back exercise no matter what you say

>>37585078
you can't possibly do every exercise that may be beneficial to your body/performance due to time or energy constraints. An important part of training is knowing what is necessary and what should be cut out. beginners don't know this which is why they often have a shopping list of every possible exercise as their "program"

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>>37585114
Not with that attitude.

JOFFAG BTFO

>>37585086
>aggrandizing
Strong vocab game

>>37585114
So Arran is implying that doing rows and chin ups is exceeding your training economy?
>what

>>37585128
>what
desu hes right, once youre strong enough you find yourself going home after being done with the main work. no energy for 'useless' back exercises

CALIFORNIAAAAAAAAAAAAAAAAAAAAAAA HEREEEEEEEEEEEEEEEEEEE WEEEEEEEEEEEE COOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOME

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Gonna purchase a belt tomorrow, any recommendations?

I've been eyeing up this one, gonna go for single-pronged. Does anybody have any other recommendations around the price point of this belt before I make the purchase?

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_BUCKLE13

>>37585072
Okay, I guess I'll try working in front squats somehow. Do you suggest just doing them after the regular C6W work?

>>37585225
yea get that one

>>37585224
I WANNA BONE

ACROSS THE NAAAA-TION

>>37585225
IDK if they're better now, but there are tons of horror stories about shipping times when people ordered directly from Inzer.

>>37584914
I accidently PRed in heels once since I completely forgot about them.

It honestly wasn't that uncomfortable and the only difference I felt was the bar being slightly lower on my shins than normal during setup.

>>37585263
That can be solved by ordered over the phone instead of online

>>37585228
If you can do extra squats about the c6w work then you set your 1rm too low imo

I LOVE BAD BITCHES THAT'S MY FUCKIN PROBLEM
>>37585075
You're right, we don't hit erectors with every fucking exercise we do

>>37585075
If you spend too much body money on something like rows, you will have less body money to spend on a more effective and thorough pull like chin ups

>>37585282
Big fat pussy poppin

>>37585278
After*

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>>37585263
Horror stories as in the shipping time took way longer than stated online?

>>37585275
>ordered over the phone
>actually having to interact with another person to purchase an item

b-breh...

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>>37585228

C6W has space for two optional exercises on each day. Do the front squats there.

>>37584914

Rippetoe actually personally prefers deadlifting in heels.

Personal preference and a matter of goals though.

>>37585303
Ordering* lel. And do it. It won't get any easier if you never do it.

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>>37585225

I've always been a fan of Squall's belt. Or are you looking for something like what Lulu was rocking?

>>37585303
Just write down what you're gonna say on a notepad file

>>37585325
You're a man

>>37585303
Horror stories as in it took months on end to receive what they ordered and dealt with non-existent customer service.

If you want an Inzer, just order it somewhere that has what you want in stock and not from Inzer themselves.

>>37585282
thoughts on pullups?

>>37585342
I try not to think

>>37585352
We know.

>>37585352
californiaaaaaaaaaaaaaaaaaaaa right back where we started frooooooom

>>37585325
I'm pretty sure you're not supposed to do something that involved for optionals. Just thought it was supposed to be leg extensions or Bulgarian split squats if you have enough gas in the tank for it

>>37585360
What do you think about 4pl8? Achievable natty?

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>>37585373

>>37585373
CALIFORNNNNNNNNNIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

>>37585325
>>37585373
Yeah, doing front squats after the regular work sounds pretty rough unless they're super light.

>>37585384

REST IN PEACE

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>>37585382

>>37585373
thoughts about 2xweek rows and 2xweek chins

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>>37585327
>>37585333
Was joking. I'm not anxious about it but would rather just avoid talking to people if I could kek

>>37585333
You know any websites I can order it off of? The ones I'm finding jack up the price by $40 and I'm already splurging by buying this belt.

>>37585389
RIGHT BACK WHERE WE STARTED FROOOOOOOOOOOM

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>>37585373
>>37585386

I'm not saying max out your front squats.
Just do lighter weights, volume work.

Candito recommends plenty of compounds lifts for the optional stuff, including jumping squats or cleans.
He doesn't specifically mention front squats, but you're not gonna die from doing them. Just again, don't max it out, and eat well so that you can handle the volume of training.

Otherwise, if you can't handle it, do front rack holds, paused front squats with even lighter weights, or the other stuff I mentioned which is specific accessory work for the spinal erectors and posterior chain.

>>37585390
Too much pulling unless you're specifically in a block that calls for that type of frequency or volume. Otherwise you'll fuck up your phase potentiation Bro

>>37584606
holy shit why

>>37585428
are you srs?
pressing 4x week is ok but pulling isnt?
if srs, strange tbqh

>>37585428
CALIFORNIAAAAAAAAAAAAAAA

>>37585421
Candy toe also says that 90% of the time, he just squats, deadlifts and then goes home. Not saying you're wrong about doing front squats but c6w is intense enough without them, better off waiting to finish the cycle before doing anything else.

>>37585440

>what are goals

This is a powerlifting thread. Benching is a competitive lift. Rows and chin-ups are not.

>>37585421
You're a man

>>37585421
Okay, I'm almost at the end of this cycle and probably going to max then deload after, but when I start up the next cycle I'll try adding in really light front squats.

>>37585436
>why
Because my program said to squat 295x1-2 then has me doing 305xAMRAP Monday.

>>37585456
no one talked to you twink, swole men are talking

>>37585128
yes.
you wouldn't understand because you're weak.

>>37585440

>what are goals

This is a powerlifting thread. Benching is a competitive lift. Rows and chin-ups are not.

>>37585475
CALIFORNIAAAAAAAAAAAAAAAAAA

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>>37585453

Again, if you can't handle them with lighter weights, do the other stuff that I mentioned that is more specific and less overall taxing.

The program calls for optional exercises after the main stuff. So unless you know you can't handle optional exercises after the main stuff, you should do them.

>>37585479
RIGHT BACK WHERE WE STARTED FROM

>>37585487
You're a man

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>>37585475
>2xBW squat for reps
>weak

>>37585506
Fuck OFF

>>37585037
Damn.

has /plg/ decreed rows are out, chins are in?

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isn't it funny because boardshorts was so fucking SHIT he couldn't even squat 2xbw people think 2xbw squat is anything impressive because he got memed for being ABSOLUTE garbage ????????????

>>37585520
Still don't get the chins > pull ups thing

>>37585390
I do chins every day. 30-40 reps or so. I am now replacing my rows with chins too so on 3 training days per week instead of the 30-40 bw chins Im doing 5-6x5 weighted.

>>37585529
Hits biceps better and are better at hitting lats, apparently

>>37585539
any benefits to this?

>>37585524
where did you get that spurdo image?

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>>37583939

>>37585524
It's all about perspective and who you're around lad.

In a commercial gym, a 2.5 plate squat is impressive simply because no one can squat that much except for a select few.

This isn't ipf worlds, this is /plg/ where probably 30-40% of posters can squat twice their bodyweight

>>37585553
/int/

>>37585529
I think it is just that chins involve biceps and pullups involve some other small muscle.

So you can get decent bicep volume in by doing chins.

of course i still do my chins and curls, but w/e

>>37585545
Yeah. I've gotten a lot better at doing chins despite being kinda fat.

The only problem though is 30-40 bodyweight chins is way more volume than I would like to do, so I am considering (god help me) by a plate or two from rogue fitness.

And though I can't reallly tell yet because im fat and cutting, ill be interested to see how my lats have grown when im done cutting.

>>37585564
>In a commercial gym
stopped reading
kys

>>37585573
i ment benefits for doing more chins instead of some rows

>>37585564
>not even addressing
Nah fuck it never mind

>>37585529
More range of motion
More muscle mass recruited

>>37585618
>more muscle mass recruited

Is this in your lats or are you taking about biceps?

>>37585618
are chins with neutral grip ok, underhanded grip kills my forearm tendons

>>37585618
CALIFORNIAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
HEEEEEEEEEEERE WE COOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOMEEEEEEEEEEEEEEEEEEEEEEEEE


OOOOOOOOOOOOOOOHOOOOOOOOOHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

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>faggot friends dragged me to see Finding Dory with them
>it was utter shit, even considering it was a childs movie

I hate normies

and a bunch of niggers wouldn't stop their baboon hoots the whole time

>>37585589
oh.

Im honestly not 100% sure.

The reason I am thinking of moving from doing rows to doing chins is because I think chins are harder and uncheatable.

e.g. I can row 230 for 6x5 but have trouble doing 6x5 chins with +5 lbs. (partly cause im fat)

the other thing is rows potentially tax your posterior chain and are another opportuntiy to fuck your lumbar. hence, another argument for not doign rows.


oen thing i hear a lot but im not sure if it is memes or real is that you need a horizontal and a vertical pull to properly develop your back.


When I asked phil about rows, he said he would do chest supported instead.

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>>37585589

Barbell rows are in SL, Chinups are in SS.
Therefore chinups are literally superior in every possible way.

Memes aside, both lifts are fine. Chinups are just more complete for the upperbody (involve more muscles), have a longer range of motion, and don't tax spinal erectors and aren't prone to feeling awkward or fucking up form.
There are of course benefits to barbell row as well. But I'd spend the entire night here if I were to analyse everything about two very complex compound movements.

>just walked into a gym I've never been too and on the whiteboard someone wrote my "(my first name and the first letter of my last name) is weak"

S-Sean...?

Man. I always get super negative when I get injured. Even this really minor thing has got me very mad at myself.

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>>37585691
it was me

I told you I was going to be under your bed

I'll be waiting

>>37585697
you deserve to be mad at yourself for injuries honestly

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>>37585666

Finally got my satanic trips

>>37585675
>>37585680
>>37585695

Sean please take the sand off your vagina.

>>37585487
How fucking strong must his hips be for him to force his knees OUTWARDS when squatting heavy fucking weights? I mean most people have their knees cave with heavier weights but fucking candito is the opposite

Holy shit

>>37585710
don't post that picture ever again

>>37585710
Sean is employed unlike you young man, that means he is asleep, while you stay awake, young man

>>37585710
Kill yourself.

>>37585714

That's just a proper form squat. You're just too used to twink fucks from /owg/ being shit at it to think that is impressive.

>>37585714
Meh, not very. The only thing opposing the abductors is the adductors. Your knees don't need to come in, you just let them. Candytoes just has more determination that you to keep them out and more practice at doing so.

>>37585732

>arguing about personal achievements, success, and schedule
>against someone who is in medschool

>>37585753

p much this. Candito's knees tracking out is a very conscious effort.

>>37585763
Well Sean is employed and has millions of dollars, and trappychan has nothing, and is supposedly in some highschool medical school

Reee how do I do front squats. Just tried with 80kg and now my upper back hurts

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>>37585811

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>>37585811

>>37585811

You just gotta find the comfy front rack position and the rest sort of takes care of itself. You probably didn't have the bar seated far enough back on your shelf.

>>37585816
>>37585817
it was my first time pls be gentle

>>37585826
Yeah I had it directly on my front delts, I'll try further back

>>37585835
>Yeah I had it directly on my front delts, I'll try further back

It kind of feels like it's choking you, but just barely, make sure to get a big chest though, or you're going to cut off your carotid and end up on the fucking floor like a scrub.

>>37585639
Hammer grip is often recommended by people. Poliquin as an example

>>37585636
Both. You close your elbow joint more in chins and elbows reach greater "depth". The trade off being no use of erectors- which I train with everything else

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>>37585732

I literally just finished my post-work dinner. Because you know, I'm a busy girl and didn't have time to have proper dinner earlier between the autopsies I performed today with my own hands (a man who died from acute myocardial infarction and another one from cerebrovascular accident), and going to work coaching people in the gym.

And I'm going to bed.
So enjoy the night sean <3 and don't forget about taking the sand off your vagina, will make you feel a lot better.

>>37585811
>>37585835

Just don't block your carotid arteries or you will blackout really quickly. See webm related.

Watch videos on youtube or something. And yes, it's very taxing on your upperback. That's the main point of front squatting.

>>37585849
Fuck why does front squatting 80kg feel harder than back squatting 160kg

High bar is a good substitute for front r-right guys?

>>37585869
I'd tell you to use the sith bar, but it would probably kill you.

>>37585864
Thanks for the advice trappy, nn

>>37585850
Guess I'll swap to Chins then

>>37585869
>High bar is a good substitute for front r-right guys?

If you're a huge pussy, yes.

>>37585869

Just letting you know 80kg is close to what trappy-chan front squats. So be less of a faggot.

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>>37585879

S A V A G E

>>37585886
You think I like it?

Although I'm at a commercial gym where it doesn't look like anyone squats so I'm fine here

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>>37584871
thankyou, i'll work on my lats on monday when i diddylift next

Should i try and learn lowbar squats when i deload on Monday?

>>37585974
At your stage it doesn't matter. Do whatever is most comfiest.

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damnn

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>had to Deload my front squats this session to 60kg because I couldn't do 10 reps at 80kg

I just.....

I'm gonna go find some rocks to collect, it was nice lads

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Just made a hyoooj potential work connection with the VP of marketing of Nixon (the watches). Fucking stoked lads he told me to email him and get set up with an appointment with him and to see if a company like Nixon would be for me (it is)

Excite

>>37585993
Doing more than 3 front squats sucks dick desu

nn lads. Gotta head over to the big smoke for a wedding tomorrow. Gonna cut the rug pretty good, so I probably won't be back till Monday. Y'all be good to one another.


>>37585993

Program your FS as 3x5 to start lad. Your form isn't good enough for that sort of volume yet.

>>37585988

This may be just me, but a lad and I were talking about how mascots look very tempting to tackle, and I think this extends to furries. I just wanna, like, spear the shit outta that. Maybe through a wall?

>>37585996

Fuckin eh lad get baaaank make $$$$$ All I wanna do is bang bang bang bang and a ka-ching take your monaaaaaaaaaaaaay #100 #toolit2quit

>>37586008

Doing even three kind of sucks. The single best argument I've ever seen for the SSB is how much front squatting sucks.

ENEMY OF GOD

>>37585974

If you wanna lift the most weight, yes.

>>37585974

You don't even know how to sumo deadlift yet and now you're going to learn lowbar? You don't have the hip flexibility.

Switch to conventional, please. Do it for your own sake.

>>37585974
>this weak
>doing deloads

>>3785993

Don't let this place and it's criticism get to you. Unless you are fundamentally broken on a genetic level, a lack of progress in your training is usually due to something easily fixable. Recovery (Nutrition/Sleep) and technique (Intensity/Form) are the two most important things, and a temporary deload is NOTHING in long-term progression.

You need to view yourself more holistically. You need to deload in order to give yourself a chance to front squat 200kg 6 years from now. In the great scheme of your personal progression, the difference between 60kg and 80kg is meaningless. You're weak and need to get stronger. You're not trying to meet a deadline.

However, practically speaking, 60kg is probably too much of a deload. That's 25%. Don't deload more than 15%, just add weight more slowly than you have been, and make sure to dial in recovery and eat sugar before your workouts.

>>37586429
meant for
>>37585993

genetic deadend is my new favourite term

>>37586270

He might well be able to lowbar just fine. its not like most people squat raw with anything near their sumo width.

>>37585974
Didn't learn low bar till I was squatting 4 plate.

>>37586429
I can lowbar 175kg, I was just ashamed that my front squat is so low. Thanks for the advice though. I have no idea who you are but I like you

My old gym just bought a SSB, wish they had one when I was there

fun piece of equipment, v comfy

>>37586535

I have to admit, that's the first time I've ever seen that bastard thing referred to as comfy.

>>37586535
>memes
There is no need

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>>37586580

It lets me pretend I was born with the perfect proportions for high bar squats, so upright

that said the first time I used it I accidentally leaned forward and nearly btfo the guy squatting in the rack in front

Is trappy or anyone that knows shit about squat mechanics here? Im the guy with deep hip sockets (for you) and I filmed a bunch of different squats today. Making a playlist once this last one finishes uploading

>>37586634
Ok here it is

Squats: http://www.youtube.com/playlist?list=PLmHUsTfVlG4n3VtgzMEWkjQsNe2eKO7mW

Not the prettiest. Had to work today so I had some weakness bracing once the weight got heavy. The wprk set was particularly ugly, my LP is nearing the end I feel

My questions/problems are:
>How to get more depth without buttwink
>Am I hyperextending or is that neutral for me? How do I fix, I do planks amd gljte bridges for warmup as is
>Will heeled squat shoes help
>Will this level of buttwink hurt me long term?

Thanks guys. All help appreciated, I just wanna squat stronk and deep (for you)

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>>37586634
Lith is here still

You're in good hands

I'm off to bed in a minute

Inb4

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>thought I had simple triceps elbow tendinitis that extended somewhere into joint
>goes away with stretching, rolling, and flossing
>pain in joint doesn't

>>37586682
No Boardie please! I need the help of a stronk former lanklet to guide me throigh these dark times

Also I fucked up and uploaded another warmup set not my work set, fixing now

>>37586429
you... I like you

>>37586733
>former lanklet
>former

>>37586733
>former
Lol
I didn't have time to look at all of your videos but this is what jumped out of me. Your trunk collapsing is causing the bar to travel forward, which is your biggest factor in what makes it look ugly.

Also you don't necessarily have hip sockets too deep (oh baby) for a deep squat. Step one should be focusing on keeping your hips neutral to your L1 spine- don't drive it back

Thoughts on a Squat/Bench/Deadlift/Squataccesories/Benchaccesories/Deadliftaccesories/Rest routine to cut 5kg? intermediate here. Want to cut asap, so 4-5 weeks. From 83 to 78 so I can slooowly bulk. Plan to add 5kg in about 5-6 months with a Texas Method with accesories-like rouitne

>>37586793
Also, I can sleep like 8.5 hours and then a quick powernap of 30 min after lunch.
Would also do 20-30min of cardio every.fucking.day.

>>37586681
Can you have a wider stance and be more upright without losing balance backwards? If not, chances are that heeled shoes will help a lot.

You look like you might have tight hamstrings too, but that's hard to know without seeing you get into a proper squat position in the first place.

>>37586681

poor ankle flexibility
poor hip flexibility

diagnosing hip morphology is a shitshoot when you have more obvious problems. Do a bunch of flexibility work, specifically around hip flexors, and see what happens. Your proportions are not unfavorable, they actually look fine

Also stop sitting back, just look straight forward and let your legs fold naturally underneath you

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>>37586682
>can't tell if bully or not

>>37586793
I like 5/3/1 for cutting. Still heavy weights but the intensity isn't so high that you want to kill yourself, plus it's extremely customisable.

>>37586815
>heavy weights
>intensity
What would you know of such things?

>>37586786
Youre too bulky to be lank now m8 soz. How do I find that neutral position? Any video or coaching ques? Thanks

>>37586806
Im about at the edges of the power rack already. I suppose I couldngo a bit wider but not much, and it would probably not be comfy. Thanks.

>>37586809
I agree with ankle flexibility but I really do think my hip mobility is limited by bone structure. I can feel femer hitting pelvis during warmups. Will definitely work on hip flexors, that has been a problem.

I dont focus on sitting back, honest. I try and sink between my legs. Any ques to help be more forward/upright? I already do the 'corkscrew feel and spread the ground' as well as knees out. Thanks m80

First squat pr in probably since my meet a year ago. Slowly been trying squats since I tore my groin.

https://youtu.be/IlpFTmrE328

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>>37586844
Forgot picture

Grab me later, gf wants me asleep

>>37586875
Wow didnt notice my upper back was going soft too. Thanks man, much appreciated. Enjoy the gf and the sleep

>>37586913
Im going to bed now too, thanks for the help guys. Happy squatting

>>37586843
Cause I squat more than you

>>37586844

If your only interest in squatting is for PL or strength, you should exacerbate the sitting back and turn it into a hip hinge

I haven't done this since I gave up on PL a couple years back but it worked for me and didn't require much of any kind of mobility

THAT SAID
I think you are still overthinking the movement and conflating a lack of positional awareness/flexibility with a highly unlikely hip structure issue

if you want to prove me wrong with imaging or citation then by all means - I'm actually open to the idea - but it's too convenient an excuse

>>37587132
This is my source for my overthinking about the deep hip sockets thing

https://bretcontreras.com/transcribed-interview-with-stu-mcgill/

Cntrl+f Normandy should take you to the relevant paragraphs.

>>37587226

I've read it. I think it's a mixture of informed conjecture and broscience to be honest. I thought I had a textbook case of what he's talking about for maybe 2 years (I also thought my pelvis and femurs were getting in each others' way) before I realized that my cues were wrong, I was inflexible, and I wasn't doing anything about it because I assumed 'muh hip sockets'

I think the best thing you can do is stop thinking about it and either embrace a different style of squat or improve your flexibility. What you posted (video) isn't all that bad for someone looking to hip drahve their way through low bar squats. But I came from the same place as you if not worse and can now high bar ATG squat with reasonably good form. Part of what improved it was to stop looking in the mirror, fwiw

>>37587294
Im mostly interested in powerlifting right now, so as much as I can get out of a squat -- I want.

I am definitely not ignoring mobility, I do lots. I could always do more, and am trying to up the 'volume' on it though, for sure, but its a far cry from 'none', especially for hip mobility I do a lot. Hip flexors and ankles I admit need more work though.

What cues helped you? And do you mean looking at the mirror in front of you at the gym? How do you think that helped? Thanks

>>37587343

I think in particular you should focus on hip flexor mobility, specifically via posterior pelvic tilt and doing a lunging motion

by getting rid of the mirror in front of the rack by facing the other way or going to different gyms, I was able to easily keep my torso more upright. I can honestly say now that I have no cues except tight core.

Again though this is all for high bar stuff, if you're doing low bar worry more about all those classic cues like big chest, hamstring tension, tight upper back

>>37587294
So how is your knee pain issue going?

Mine is on pause because I stopped squatting and now adress all muscle imbalances and my way too tight hips. I kind of doubt that this will fix it, but eh.

>>37587377

more or less gone for a while now, only comes back if I do tons of volume (e.g. 8x2sn, 10x3 pulls)

I noticed a significant amount of it was due to tight IT band, so I started rolling the shit out of ITB and vmo and it went away.
anyway bed now

>>37587362
Hmmm, not much I can do about the mirror right now. Will get on those hip flexors though.

Could you go back the my yt channel and look at the 109kg squats? I was less tired that day and had more bracing, and you can more clearly see me bottom out. It might shed a little more light on this. Thank you.

Snatch grip went well yesterday. 75%[email protected]. And I do feel that the RPE is fairly conservative.

110x5x5 Incline later.

>>37587484
>snatch

this is /plg/ nerd

>>37587294
I feel like I really don't ever use my glutes with anything in life. They must feel like dead mass.

Recently started training to use them in the deadlift lockout, but that's all.

Really godda fix this fucking APT already, it sucks.

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>mfw btc will be at 1000 dollars soon and I bought then when they were at 350 dollars.
Who /masterinvestor/ here?

>>37587562
I bought tsla when before it shot up to the 200s :^)

Not many shares though

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>>37587562
>i had like 5 when it just started and they were basically free
>they are gone forever

Do I take off the week before a meet or lift light

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I'm gonna need some blessings for today's session lads...

In sheiko, can I replace meme deadlift variations (block dl, dl with chains,...) with standard deadlifts ? My gym has really limited equipment.

>>37586793
GZCL, and don't cut "asap," just cut back on excess carbs and unnecessary fats.

>>37587715
try your openers monday, do your warmup wednesday, then rest

RTS style

>>37587809
course you can

>>37587809
Of course not, how can you expect to progress without the power of memes?

>>37587809

You can, but you may end up needing to cut back a tiny bit on the volume/intensity depending how well you tolerate deadlifting. Most of the variants are a bit less stressful rep for rep.

>>37584312
>>37585864
webm is also why you do it INSIDE the power rack with SAFETIES

go figure

I FUCKING HATE PHYSICS

I Fucked my exams
Hellp

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>>37588049
GIT
GUD

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>>37583939
masterrace

SHTINKY

SCHMELLY

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>>37588132
>>37588137
just save this for future use
https://www.youtube.com/watch?v=gYmUiOlEwKc

>>37588139
is that really shawns voice?

>>37588164
almost certainly

>>37588139
I wrote this story but Sean claims it was him

>>37588167
wow I kinda feel bad for him

A lifter walks into a lifting bar called "Plg1". He asks

"Which one of you is the best lifter and why?"

Joffrey bursts in immediately "Me! Me! Me! I'm the best lifter here, despite being a manlet twink who's pampered by my parents, I have a whole 400 wilks and since I have placed well in some competitions, I am automatically a lifting genius and know more than Sheiko and Rippetoe combined"

Another squeaky voice buts in "Even though I spend my days playing shitty Steam games to no avail whatsoever, and pride myself on a diet of doritos and basically anything that will make me look like more of a chubby overgrown manchild, I still can't deadlift 420lbs despite me weighing 210lbs, but well..."

He is shut down when what sounds like a child screams "GOD I FUCKING HATE EVERYBODY I';M SUCH A PIECE OF SHIT I HATE EVERYTHING BTW GIVE ME ATTENTION ON PLG I AM PANZER NIGGER GIVE ME ATTENTION PLEASE I HAVE NO FRIENDS IN REAL LIFE YOU ARE MY ONLY FRIENDS PLEASE EVEN THOUGH I'M THE WORST FUCKING LIFTER IN THE GENERAL (ASIDE FROM ONE WHO SHALL NOT BE NAMED"

Boardshorts promptly uses his 11" height advantage to stomp PanzerJager into the ground, and says "I'm probably not the best lifter here, but at least I'm trying", some people clap for this surprising response.

They all turn and look at topkek100 sitting there quietly with his ugly fucking indian CURRY SHITSKIN face glaring at everyone creepily. He opens his mouth just slightly, and just when everyone thinks he's about to speak, he rips off his pants and takes a BIG FAT STINKY SMELLY SWEATY STEAMY TOPKEK100 DUNG DINGUS DOO DOO RIGHT IN THE MIDDLE OF THE FUCKING BAR.

>>37588049
At least your done. Physics 2 was harder than all of my math classes combined

>>37588139
Holy shit he sounds like such an autistic nerd

>>37588257
A-Level?

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Lower back is sore from yesterday's max deadlift failure

Going to try again

How do I make my lower back feel better?

>>37588049
Physics is the shit. Don't hate.

>>37588257
You must have never taken complex analysis or topology.

>>37588294
Wait and don't stress it.

Or try lifting up heavy objects with a back that mimics a cat. Cats are notorious for being flexible and having healthy backs, so naturally, training while trying to imitate a cat will give you a catlike back.

>>37588309
Fuck off I'm going to get that max

How do I make my lower back not feel so tight tho?

Also I know you were joking but cat back deadlifts aren't even that dangerous

>>37588285
>>37588299
Nah only going into Junior year. I did shittier in physics than anything else. Highest math class I got to was multivariable calc, and I'd be doing linear algebra this semester if I continued

>>37585993
M8 I'm the idiot that posted my form earlier. I find 5 sets of 3 reps to be the most enjoyable for front squat.

>>37588313
>but cat back deadlifts aren't even that dangerous
s-supermang...? is that you?

>>37588325
Says the summer fag who cant deadlift 4 pl8

>>37588313
>cat back deadlifts aren't even that dangerous
I think I might know why your lower back hurts

>>37588326
M8, ask anyone who deadlifts over 4 plate, 99% will say you're an idiot if you don't keep a neutral lumbar

>>37588321
My programming calls for a 10RM then 3 sets of 5-6 of that 10RM weight, I think I'll swap it though to something less intense until my form isn't shit

>>37587809
You can replace the meme variations with others. A pause deadlift can replace a deadlift from blocks for example

But you'll need to change the intensity to reflect that a pause deadlift at x weight is 15-20 pc harder (say) than a deadlift off boxes (from the knees)

>>37588318
Linear algebra is GOAT if you want to go into something programming related (i.e. make money) and it's pretty easy too.
What's your major? I got my M.S. in physics.

>>37588336
youre literally such a retarded newfag
https://www.youtube.com/watch?v=k3VyLxesZ9U

>>37588355
I was doing Computer Engineering but I hated it and was miserable, so I made a huge paradigm shift and am going for Physical/OT therapy now.

I used to love the maths but I hate it now, and the electrical/circuit aspect of the program didn't interest me neither

>>37588327
Nothing hurt Lith, its just tight because I fucking deadlift more than you lmao and more frequently too

>>37588375
>doing something you enjoy instead of grinding through school and hating your job and your life but making okay money
Shiggity

>>37588375
>engineering
>maths

>>37588375
Hey at least you'll be doing something you enjoy more now. I agree that circuits are kind of boring.

>>37588361
>>37588379
POOR BAIT
O
O
R

B
A
I
T

>>37588385
Not gonna live my life being miserable doing something I don't want.

>>37588392
It wasn't only the maths I didn't like doing. The whole computer/circuits part I found dull.

Only reason I was doing Computer Engineering was because I was a shut-in video game playing fatass so I thought it'd be right up my alley when I was in HS.

>>37588139
i regret saying this, but, the person doing the voice over should really consider suicide :s

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>>37588385
Reminder that lith cannot deadlift 4plate

>>37588417
Hahaha I can't beleive any academic institution accepted you as a student.

Lmao

It would have to be the rubbishest place

>>37588503
Can't wait to hit a 4pl8 deadlift just for this to turn into "lith cant deadlift 200kg"

With the motivation you fuckfaces give me, I'm going to break a world record

>>37588532

>>37588532

>>37588532

You New what time it is

>>37588139
How shitty is this form on a scale of one to ten?
How many errors can you point out ? https://www.instagram.com/p/BFhWqPMRK3T/?taken-by=icemanfrost

okay so a
> 365 lbs deadlift
> 225 lb bench
> 265 lb squat
Equals 855 lbs

When people are in the "1000 club" is that in lbs? Are those 3 lifts the ones counted? What is the rundown?

I'm 6' 18 years 190 lbs and not really looking for advice I'll just do SS but I'm so happy I have the goal to bench 3pl8

Iron is the heaviest element formed in a star,
But the lightest element formed in a supernova.

Are you stronger than a star,
Or are you stronger than a supernova?

>>37584457
I saw your clean on instagram, nice frickin job dude