/plg/

First for give me a damn program reeeeee

3 days deadlift
3 days bench
Rack pulls
Lateral raises
Rows

All I want for assistance for definite

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Finally got my garage gym setup and was banging out some comfy 5s with 75% but I strained my trap bad picking up a 25lb plate.

Please kill me

>>37778342
You're asking for a non-program. Stop posting 'gib program' until you have actual goals that don't bash into each other.

>>37778324
how do you lift that for a 2nd and add anything but the minimum amount for a 3rd Tbh

>>37778371
I swear to God, I know as many people who've gotten hurt moving plates as I do people who've gotten hurt on a lift.

>>37778374
Yeah, no.

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>>37778371
>functional strength

>tfw just deleted the Esmeralda nude
>tfw can never get it back

It was for the best right...

>>37778398
Why does is have pincers for feet?

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>>37778427
Tbh m8 i think you have a problem
also keked at captcha

>>37778444
>>37778342

Hellpppp mee

>>37778371
change your trip to fat retard and kys

>>37778456
Thanks doctor you're a miracle worker being able to detect critical medical conditions over a 19 word post

How much do I owe you

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>>37778324

dat bulge tho

>>37778469
>Thanks doctor
no need for that, its a fairly easy one

>How much do I owe you
on the house, i dont charge for diagnosis

>>37778499
Thanks again doc, you're a miracle worker

>>37778506
tell your friends

>>37778427
Its still on desuarchive. Save it before it gets deleted there too.

(Archive not storage)

>>37778598
I had the real nude not isleys leak

Real thing is far greater but gotta show some respect

>>37778593
oh god its worse than i thought

>>37778630
Is it curable doc?

>>37778489
Who gives a fuck about his bulge, show us yours.

>>37778615
No you dont. Shes pure attention whore, it would have been a kindness to her to post the nudes

>>37778688
I don't anymore lol guess you're half right

>>37778073#
Thanks.
W-when are you coming over?.

>>37778699
Nice body

>>37778489
you need to get laid stat

>>37778811
What

Holy shit benching with a spotter to lift off for you makes benching 10x easier, why have I never done it before.

>>37778823
Aren't you the guy who posted pics of himself?

>>37778858
Oh lol thnx

>>37778826
Seriously?

>>37778826
idk.

i cant go back tho. its so much better. so much less fatigue. dont fuck yoru shoulders trying to unrack.

LITERALLY no reason to not use a spotter.

>>37778864
Thanks for deleting it

>>37778866
Yeah, it's much easier for me to keep tight and keep my shitty, almost non existant arch when just unracking the weight is a workout in itself.

I always struggled to unrack it and lost all tightness by the time I had the bar above my neck, and having a guy to help me unrack it made the lift much more comfortable.

>>37778877
Wasn't the real issue
It's Isleys lack of logical thought. Hopefully you enjoy his make up dinner while sitting on his bed watching films

Pester him daily until he delivers. He can't weasel out of this.

>>37778889
You will gain so much. Stick with it

>>37778889
if you struggle to unrack it then get yourself higher on the bench. try putting your chin right under the bar.

(if this tip works for u pls post some trappy rares as payment, thx)

>>37778889
getting a liftoff will also help ur friendship gains

:) :) :)

>>37778896
You could have kept it. Seriously though. Gaddam

>>37778921
Ball in face gains

>>37778929
Got "my own use" out of it tho lol
Cant horde picture of naked girls, tbf who does that? Internet exists.

>>37778961
Well I've lost yours too but I can remember.

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>>37778889
Err, meant much harder in the first sentence.

>>37778901
Will do, don't think I can go after how good today felt.

>>37778921
Kek I asked some 6'6 300lb PL guy who was benching 3pl8 for reps ezpz lemon squeezy to spot. Would be nice to make friends with him.

>>37778916
I had my chin under the bar and I was pretty far up the bench all the other times. I had an easy time unracking before I started learning how to arch/get tight correctly, but now after setting up I had a hard time with it, strange.

And srry man, they're sekrit.

>>37778937
haha, this desu.

Probably the best liftoff I have gotten so far since I have been asking for liftoffs was from this dude who is a little bit awkward and didnt know what a liftoff entailed.

I said, "If you don't know what it is, you'll probably be better at it than people who do." Instead of being extremely autistic, he just shrugged the bar up and brought it over me slowly, just like I asked.

Was nice to chat with him.


>>37778994
Do it and report back!

>>37778992
Sorry for giving it to Isley. It was a Selfish Humble brag and attemp for him to flirt with you more.
Which may have worked if you make him feel guilty (do)

>>37778826
I hate lift offs, I feel much more stable without one.

>>37779021
Why you want that so much?

>>37778994
try pushing your hips up off the bench/flexing glutes when you unrack

and secrets are made to b broken ;)

>>37779028
I'm not a weeaboo but watch "Welcome to the N.H.K" and imagine the main character is Isley. (Because it is)

What do you guys find to be best for RD bench?

I think that I really need to be doing my reps at a decently high percentage (at least 80% of ID) so I am thinking of doing 3-4 x 5 at 80-85% on RD.

>>37779021
step one in the treatment is to just stop

>>37779037
Isley isn't into loli though. I'd say it'd be more faithful to Commisar

>>37779044
I personally do Spoto @ 75-80% for 3x5 and about 3s pause

Not sure if that is what has been driving my progress on bench recently or just the fact that I swapped to TM, but I've been making good progress on bench.

I also think the added volume of more BP'ing on RD works well for me since before I only benched on VD 5x5 and then did my ID bench and had trouble progressing.

>>37779054
I swear that's not the moral of the story lol

>>37779054
>Neet
>Weeaboo
>Obsesses over his savour girl (sparrow, esmeralda, trappy?)
>lives a reclusive life style, wants somebody to save him but can't help himself
>gets engrossed in literally the same vidya (ds3 vs the ds rip off in the animeh
It goes on and on

It's Isley

Commissar is a 10/10 chad

>>37779037
N-no he's not

>>37779037
He doesn't want me

>>37779026
What, for real?

My problem was just struggling to unrack the bar and I had to get out of my setup position to do it, and by the time I had it over my head I was all loose and unrached.

Do you not have a hard time with unracking?

>>37779173
He doesn't want to be SEEN wanting you
What he thinks of you is entirely different. I'd marry you if we were the same age. Isley has lower standards than me. Although you're not scraping the bottom of the barrel material so I don't know if saying that is a compliment or not.

>>37778489
Everyday i hate you more and more
I seriously hope you drop dead soon

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>>37779207

Rude senpai

>>37779207
Weird. I HATED trappy when he she first came, use to make threads about how much I hate her.

Now I like her

Dunno why

>>37779218
Im not joking, i fucking hate you and if i met you in real life id beat you to within an inch of your life

>>37779218
I'm not joking, I fucking love you and if I met you in real life I'd sugg you to every inch of your life.

>>37779218
hey trap, physically, what gets you off about men?

>>37779222
Its a man you fucking white knight faggot. HE has a dick how can you idiots not get this. He has an XY chromosome and nuts and a dick. You like him because you are a failure and a faggot.

>>37779225
not cool beating a women tho

especially if she has a feminine benis

>>37779195
I've been able to unrack all my bench attempts ezpz, and I've never lost position from it. When I get an unrack I don't get a proper feel for the weight like I do from doing it myself.

>>37779240
It's a girl???

>>37779197
You're too perfect for me anyway. Chad in the making

>>37778489
I think you're up to something, like, giving tellings you want something, but I don't know what.

>>37779241
>>37779246
XY chromosome
Faggots in denial. Tell your father you are white knighting for a trap on the internet and remember the look on his face.

>>37779251
lol nah. Like I said I think there's like an 8 years gap between us? (I'm 18) so that's the only think keeping me away

Anyway I've got to sleep, hope you're week and I hope to morrow Isley honours his manhood and makes it up to you very well

>>37779270
Well* not week lol

>>37779270
>8 years between 18

Shiiiiiiit. Anyway, sleep well doll

>>37779270
Your too sweet I don't really know what to say and argh

>>37779240
I think you have never met a girl before

>>37779315
what do you mean. Trappy is a man pretending to be a woman. How can you not understand this?

>>37779315
Just realised you didn't even respond to me
how did I mess that up

>>37779350
Like you pretend to have gains to bully a happy girl?

>>37779350
Trappy believes she was born a girl.

I can respect that and I cam empathise.

What I don't like is when mental illness becomes a trend. That's when I draw the line.

I respect those who do genuinely feel different and I believe trappy is one of those people

>>37779394
>Trappy believes she was born a girl.
Trappy told me she was born a boy two days ago

>>37779372
Im not pretending anything, i have decent gains i never said otherwise. And i am bullying a man who is a degenerate attention whore who i wish would go back to soc where he belongs.
>>37779394
You are semi right. It would be fine except trappy is a gigantic attention whore. WHy does he trip??? Why does he post pics of himself??? Why does he show off his little dick??? He wants attention and belongs on /soc/. The fact that people legitimately take fitness advice form a 100lb tranny just shows how dead and infested with losers /fit/ really is.

>>37779414
I mean... Yeah lol

>>37779421
>The fact that people legitimately take fitness advice form a 100lb tranny just shows how dead and infested with losers /fit/ really is.
despite all his attention whoring he gives better advice than most people on /fit/.

>>37779421
I don't disagree but I do find his website helpful in terms of collectivising useful free shit like programs

So I appreciate that.

But yeah I'd never run his self made programs

Admittedly 4chan is a social media for some people (trips) so you just gotta let them be. You can't do anything

>>37779421
the fact that you use an appeal to authority just shows how dead and infested ur mind is

>>37779441
Listen hes not giving advice, he is copy and pasting from other fitness sources thats literally it. You dont need advice. If you are a beginner do SS or SL. After choose an intermediate program. Wow that was hard. HE simply spoon feeds dyel asking stupid fucking questions that should be dismissed but he feeds them for the attention.
>>37779448
All programs are free what are you on about? It takes 5 seconds to google texas method. How is that hard??? And no for as long as hes here im going to tell him i hate him as often as i can. Fuck him for spoon feeding idiots.
>>37779461
How about you actually refute what i said. He is seeking attention. Why else would he post dic pics in womens underwear???

>>37778381
dude i work with picks up windows and lifts heavy everyday

>blows his back out picking some paper towells up off the floor

>>37779488
you shouldn't judge advice based on the person who is giving it

>>37779488
He has sheiko spread sheets and dietmers and all that
Not easy to get a hand on without a fair bit of forum searching

Telling him you hate him just wastes your time lad

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Reminder that this is a powerlifting thread.

>>37779514
Reminder that you're cute

>>37779498
>you shouldn't judge advice based on the person who is giving it
Yes you absolutely fucking should. Especially because the advice isnt his. He copy and pastes stuff from Starting Strength and idiots who havent read it think he is a Power lifting Genius. I have the fucking book ive seen paragraphs word for word be posted by him.
>>37779500
Those are everywhere again not hard to find at all. I googled them and it took less than 2 mins to find.
>>37779514
Exactly so turn your trip off until you hit /1/2/3/4 you fucking weak faggot.

>>37779514
How much do you powerlift? Do you know, personally, girls who lift?

>>37779500
Sheiko spreedsheetts take 2 seconds to find unless your a brandnew newfag, and he literally just recently stole diemtars from another user on here lol

MODS that fag is shitting up plg again

>>37779514
>Reminder that this is a powerlifting thread.
Reminder that I want to hold your hand

>>37779541
>>37779529
My point wasn't that it's unfindable, it's that it's convenient having it all in one place when I need it

>>37779541
thank you one other sane anon. I feel like im drowning in a sea of white knights.
>>37779551
Trappy i know you turn your trip off
>>37779555
Reminder your father is ashamed of you
>>37779558
Ok fine but why does he trip, he could have done that without asking for all the attention right??? Literally no one ever needed to know he was a tranny or see pics. He could have made the sticky and that would be it.

>>37779514
reminder that i want to hug you

>>37779575
>Trappy i know you turn your trip off

i thought that he was referring to trappy as the fag, i could be wrong

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>>37779514
>reposting the same old shitty webms
Remind yourself next time

>>37779529
>I googled them and it took less than 2 mins to find.
i taught you well
proud of ya lad

>>37779514
kys

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>>37779541

>stole

It's freely available in the website, and faceguy allowed me to use his translation of it.

>>37779529
>>37779540

I train weightlifting, so I'll never reach 1/2/3/4. But I can squat 2x bw and I'm pretty close to 1.5x bw C&J.
The only thing I do with PL is coaching.
Yes I know girls who lift. In fact I train an older woman who's 55.

>>37779522
>>37779555

y-you too

>>37779551

>muh safespace

you might wanna try reddit if you feel so triggered

>>37779588

>old

I literally made that webm yesterday.

>>37779575
I agree. He should change his name, but I don't think we can just disregard all his contributions perhaps because of his character.

Like a statue being erected in a Capricorn city for an act of heroic bravery. It would be unfair to take down the statue if the character of the hero turned out to do questionable things by modern standards. If discourages people from contributing and doing good deeds.

If you understand what I mean

It's late...

>>37779610
>I train an older woman who's 55.
so nobody that could call you out on not knowing a fucking thing then?

>>37779575
>Reminder your father is ashamed of you
Well, my father is a drug addict who has to live day by day, and I'm a scientist with a bright future ahead. Like I care what he thinks

>>37779582
Oh maybe youre right
>>37779597
I dont know what that means
>>37779610
>The only thing I do with PL is coaching.
So there are actually people who get coached by a 100lb man who thinks hes a woman?
>I train weightlifting, so I'll never reach 1/2/3/4.
That doesnt matter at all. Are you implying a weightlifter cant bench a measely 2 plate? Just by doing frequent OHP and jerks youd be strong enough to hit a light ass 2 PL after a while. The reason youll never hit it is cause you are light, weak and pretending to be a woman.
>you might wanna try reddit if you feel so triggered
And yet you said
>Reminder that this is a powerlifting thread.
Make up your mind faggot
>>37779612
Wtf is capricorn city
>>37779633
this

>>37779653
>my father is a drug addict who has to live day by day
So thats why you turned out to be a faggot
>I'm a scientist with a bright future ahead
Youre lying.

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Not responding to newfags anymore.

>>37779633

Why would you think that's the only person training in the gym I work in?
No, I coach more people.

And you can call me out anytime you want.
But you can't because you know I don't post stuff that's not very well researched and well thought out.

>>37779610
this is MY plg and you contribute nothing but bullshit and flame wars. pls neck yourself

>>37779653
>he doesn't help his father get through his issues
jfc you people truly are the scum of the earth

>>37779610
>I literally made that webm yesterday
I'm almost certain Hubbard's squats from Worlds have been posted here earlier than that

>>37779661
How do you know I'm lying? And no, he started with the drugs even before I was 6. The durf and skate life is very dangerous in that way, bunch of degenerates

>>37779671
>this is MY plg

lol this is something I would say, stop pretending to be me

also i tell people to noose themselves or weighted noose excercise, not neck themselves

>>37779668
>Not responding to newfags anymore.
YOURE THE FUCKING NEWFAG!!!
You started tripping around August right? YOu are fucking cancer and probably found 4chan around the time the fappening happened. Drop dead.
>And no, he started with the drugs even before I was 6 thats my point. And i know youre lying cause no one would ever say "scientist" you would say what field you are in and so on.

>>37779680
See >>37779694

>>37779668
>I c coach more people I I swear.
okay trappy

>>37779668
be honest, do you prefer powerlifting OLy lifting?

>>37779694
>>37779712
I say scientist because it's easier. If you were a scientist, you would know how people respond when you specify your field.
I'm a marine molecular biologist, currently working on the ecology of sea urchins exposed to future ocean-acidification conditions

>>37779744
he only prefers powerlifting because you guys don't expose him for giving stupid weightlifting advice /owg/

How many days a week do you guys work out?
im starting to powerlift and im currently on newbie program. 3 days a week APRE6

>>37779761
*like in /owg/

>>37779758
>If you were a scientist
Never said i was
>you would know how people respond when you specify your field
So? Why dumb it down for people?

If thats true thats cool but i still dont believe you.
>>37779761
This! They shit in trappy in /OWG/ all the time its so fucking funny. They arent cucked like /plg/ is.
>>37779780
Dont worry in about 2 mins trappy will show up to tell you to do SS or SL and you can suck his dick.

>>37779797
I never said you were a scientist, you idiot. I was explaining why I just don't start talking about my field, just my general profession.

>>37779610
If you don't sing Rocket Man for me I'm going to expose you for the faggot you truly are.

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just woke up from a 4 hour nap brehs
ready for some late night comfytime now :)

>>37779804
I've never encountered someone that just says "hurr I'm a scientist." they almost always state the field that they are involved in.

>>37779816
KYS loser

>>37779804
After all that thats the one thing you pick out. And id bet my life im smarter than you are.
>>37779829
This

>>37779829
Yeah, a normal response would be
>Im an [job title]
>I work in []
>I work on
>I do stuff with []
>I'm a researcher

etc.

Saying "Im a scientist" is literal autism tier of response.

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Why did Candito's 9 week squat program end at week 3 on his channel? Why should I download this program, much more donate $10 for his efforts when it isn't even proven to be good programming? He's a literal nobody, with not even a single record under his name. Meanwhile, you all give shit to Hancott, yet he has a squat open record, and his programming is proven to work.

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>>37779848
>>I'm a researcher

uhhh

>>37779856
anyone who runs candito programs are stupid

>inb4, b-b-b-but i made gains on it!!!

You are either a weak noob still making noob gains (boardshorts), or on steroids (boardshorts) or a talentcuck (alex, who was also not that advanced when he ran it)

I'm noob to squatting, decided for the low-bar. Apperently my form and depth are pretty good, but I get lactic acid and pain in my wrists.

I tried going for some heavier weight but it felt like the bar was gonna slip off my right deltoid. I know I'm supposed to hold it between my traps and delts, but I feel like my wrist is taking the biggest toll.

so i haven't been to plg in over a year
where are all my friends?
phil? joe? aaron? aaron? sarah? marcel?
where are you? ;_;

>>37779893
you probably have shit shoulder mobility

>>37779893
Read Starting Strength faggot
>>37779898
They left cause this board and thread is infested with dyels and faggots now

>>37779848
>>37779847
>>37779829
OK, researcher, if that's what will help you with your OCD. Truth is, most people, non-academics, will know more about what is a scientist, as opposed to a researcher who could be just a journalist or a psychologist, and if you tell them "I'm a molecular biologist" they will be just confused and abandon that topic

>tfw hungover and my brain really wants me to go deadlift for some reason

>>37779863
well, you know what i meant ;)

>mfw im doing cs research this summer
>bottom right describes my job a decent amount of the time.

>>37779920
why do you have to be mad

>>37779921
So? Why are you cucking yourself for their stupidity?

>>37779906
ok, how do I improve that?

>>37779936
Cause you dont belong here with your stuoid questions. You should read the sticky which would tell you to Read SS 3rd edition. Did you do that? Clearly not. You want trappy to spoon feed you like the faggot that you are.

>>37779938
easing thing to others is not the same ias letting them step on you. DO you think Discovery Channel or National Geographic are cuck companies too?

>>37779961
>DO you think Discovery Channel or National Geographic are cuck companies too?
100% YES!!!
Those channels are complete trash now. All they show is ice road truckers and swamp people and loggers and stupid faggy shows like that. Those channels sold out so fucking hard. Its basically reality television. At this exact moment National Geo has southern justice on it and after alaska state troopers. Straight garbage. When i was a kid wild discovery was one of my favorite shows and they dont show anything like that anymore.

Are there any programs that uses lots of lower reps that isn't sheiko or hepburn?

Right now I'm doing my own thing of
Mon 8x3 Squats + paused deads
Tues 8x3 Bench
Thurs 8x4 squat and bench
Fri 6x3 Deads

Plus accesories or more volume if I feel like it. Mon and Tues I increase the weight steadily and drop to 8x2 when needed then drop sets before deloading and going back to 8x3. I follow a similar pattern for deads. I like this but get worried I'll waste too much time working out how fast to try and progress etc. Thoughts anyone?

>>37780028
How about you dont re invent the fucking wheel and just follow a proven program? How about that.

>>37780047
That's why I asked if there were proven programs in the first line genius

Tried some and didn't like them that much C6W was good but hard to hit the numbers if you were having an off day. I think I'm much better at lower rep sets and enjoy them much more.

>>37779980
>Those channels are complete trash now. All they show is ice road truckers and swamp people and loggers and stupid faggy shows like that.
sad but true

>>37779980
not to mention alien and conspiracy shit on history channel, it seems the only history you actually see is the fucking nazis over and over

>>37780079
>>37780088
I know. I used to love those channels as a kid and they are so ass now.
>>37780072
Idiot you didnt tell anyone what stage in lifting you are at? Beginner? Intermediate? Advanced? How strong are your lifts? How can anyone give you advice without this knowledge.

>>37780072

5/3/1

You're welcome.

>>37780105
Early intermediate I'd say
175/115/225 @83

don't get so mad when someone actually tried to talk about lifting here

>>37780127
Well you didnt give any info so my anger is fair. See
>>37780117
5/3/1 is extremely well known. So is Texas Method and mad cow. Pick your poison.

>>37780028
Just do Hepburn.

>>37780117
>squat & bench once a week

No thanks

>>37780149
Yeah I know, just wondering if there was anything else out there

WHY DO I ALWAYS SET BENCH REP PRS AFTER DRINKING A TON AND STUFFING MY FACE WITH A BUNCH OF JUNK THE NIGHT BEFORE?

REEEEEEEEE

Seriously though, pretty sure 2pl8 is in the bag next time I max.

>>37780203
>>37780203
Nice job lad.

How did you do?

Also, what are your maintenance cals btw?

I'm asking 4 a friend

(actually i am fatter than you and eating less than you and i want an excuse to get drunk and eat shit tonight)

:) :)

>>37780150
hepburn can be good I just wanted to add a little more variety to it

>>37780218
I just hit 180x8 and it moved pretty quick. I maybe could have gotten a 9th but didn't want to fail.

My maintenance is around 2900-3100. It's hard to tell exactly, but I've been averaging 3300-3400 for a while and seem to be gaining 0.5-0.75 lbs/week.

>>37780230

This is way less PL-specific than the usual Hepburn method, but the easiest way to do that would be to have separate upper and lower workouts instead of repeating them and try to add two reps each time you train the lift instead of one.

I did a full body version (AxBxC) and it worked, but I wouldn't really recommend it for powerlifting.

>>37780203
>>37780249
>2pl8
I hope you mean OHP

>guy spotting me said he was really impressed by how nice my bench form looked
At least someone thinks one of my lifts looks good.. kek

>>37780203
>WHY DO I ALWAYS SET BENCH REP PRS AFTER DRINKING A TON AND STUFFING MY FACE WITH A BUNCH OF JUNK THE NIGHT BEFORE?
Because you're a twink that doesn't eat enough.

More glycogen in the muscles = more energy for rep PR's (not always absolute power, though).

>>37780287
>More glycogen in the muscles = more energy for rep PR's
What happens if you stuff yourself solely on fat?

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Is it possible to deadlift with stitches in my finger? I can do everything else, even bench. would just using straps work?

>>37780287
I've been eating 3300-3400 cals a day on average for 2 months. Weight has gone from 169 to 175. Bench has gone from 160x7 paused to 180x8 paused. I'm pretty happy with my progress and I think if I ate extra I would just get fat.

>>37780298
>"It is not possible for fats to be converted directly into glycogen because they are not made up glucose, but it is possible for fats to be indirectly broken down into glucose, which can be used to create glycogen."

Can you guys rate my progress?

Height: 6.0
Weight: 170
Been lifting for 9 months

1 rep maxes
Ohp 152
Bench 246
Squat 302
Deadlift 362

>>37780301
probably. do you have a splint? how did you do it

>>37780249
Nice job my man.

>>37780308
6 lbs in 2 months sounds fine. the worst thing you can do is be like me and just eat everything in sight.

i was 255 lbs about 10 weeks ago and now down to 234. Definitely feel healthier and better but I wish i hadnt overdone it so much.

I'm just gonna maintain here for the next month or two and wait for my body to recompose itself before I consider losing or gaining any more again.

:)

>>37780308
>3300-3400 cals a day on average for 2 months
At your age, that's maintenance :)

"Carboloading" is a real phenomenon. Marathoners do it all the time.

Eat some carbs, then not a lot, then a bunch, boom, body stores a bunch of glycogen in the muscles.

>>37780322
Yes I have a splint.
>how did you do it
I was tightening a vise at work and my hand slipped and hit the corner of an aluminum plate.

>>37780028
every 2 weeks 5 kilo's added is nice imo, or every week 2,5 if you prefer that.
but this is very good if you can maintain this progress, deloading 1 week a month is recommended when doing this progression.

>>37780330
>Gained 6 lbs
>Maintenance
I don't think that's how that works.
Also I'm 24, not that young.

Squats were good but a bit tough cause I was hungry and didn't have coffee.... Could've been better but still had fun

>10x3 of 250 lbs
>failed 3rd rep of 6th set, the last 4 went fine
>might've gone a bit above parellel during reps 2 and 3 of some of my later sets

>>37780301
DONT do it

i did that shit and now i have an ugly fucking scar because it didn't heal

mine was on the inside of my thumb tho

>>37780356
Exaggerating about the maintenance thing :/

>I'm 24, not that young.
At 25, you're basically a fully formed human.

>>37780364
>still had fun
Good job, nugget.

>>37780381
Ok. How much do you think my deadlift will go down if I don't do it for 4-6 weeks?

friendly reminder that the LSAT is a bitch but i'm gonna crush it lads.

Also friendly reminder to pivot around your knees while squatting.

>>37780355
I've it for 4 weeks so far, for monday squats I've gone

145 8x3
150 8x3
155 8x2
160 8x2
this monday I was thinking of 165 doubles and seeing how that goes, ariming for 4x2, then deloading and starting again at 8x3

>>37780395
just do extra squats and row and the effect should be minimal I'd say

>>37780399
kys, whilr you're out crushing your LSAT ill be crushing your gfs pussy

>>37780314
anyone?

>>37780399
Don't fuck up lad :^)

>>37780413
Alright, thanks.

>>37780399
You got it, mang. Mash that pud.

>>37780314
>my progress?
There is literally no progress listed.

Did you start at 0 lbs? Then GREAT.

Did you start at 300/240/360? Then meh.

Either way, you're looking thick, solid, tight, keep us updated, meh meh.

>>37780474
>what is a joke

>>37780314
It piss bench to other lifts ratio

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>>37780310
>but it is possible for fats to be indirectly broken down into glucose, which can be used to create glycogen
Not fatty acids, only glycerol portion of triglycerides can be, and only through gluconeogenesis, which is inefficient as a whole.
>mfw reviewing high school biology and forgotten literally everything

What cardio and stretches do you guys do?

>>37780495
No cardio, hammie stretch sometimes, rotator cuff warmups. That's literally it

>>37779668
<3 <3 <3
<3 <3 <3
<3 <3 <3

>>37780495
lol

>>37780495
BBB squats. I do frog and couch stretches for sumo mobility.

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SEAN IS IN LOVE

>>37780266
Not quite sure what you're getting at here

>>37780530
>what is a joke

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>>37780530
I hope they will be very happy together shaving eachothers facial hair.

>>37780495
5-6 hours of tennis 4 days/week, runs 1 to 3 times a week for like 3 miles, and hill sprints twice a week for cardio. plus I bike and walk a lot

stretches I just foam roll and do "yoga" stretches that I find online

>>37780495
>stretches
side lunges pre-sumo deadlift
sometimes some light hamstring stretches
sometimes the couch stretch if my squat position is fucked
wide paused squats if my hips hurt
>cardio
if anything, rowing.
>>37780530
i honestly hate how some people treat him as if he's funny or even worth discussing. really just drop it nobody here cares what some dickhead says to other people in some random chatroom.
>>37780452
>>37780444
>>37780422
thanks lads.

>>37780542
listen you little newfag piece of shit, i have absolutley no feelings towards trappy other than hate

>>37780548
>thanks lads

i say im gonna fuck your girlfriend and you respond with thanks

theres a word for you people and it starts with a c

>>37780548
i think hes funny but i have an autistic sense of humor

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>>37780553
That's cute you're the kid who bullies people because you love them.

>>37780548
>Wide paused squats when hips are hurting
This kills the hips, wew lad. Normal pause squats already wreck my hips after my sumo amrap, I can't imagine doing them wide and already in pain.

>>37780572

Yes that's literally sean

>>37780572
>>37780582
nice projection faggots

>>37780533

Normal Hepburn is something like:

A
Bench
Squat
Row

B
Press
Deads
Chins

if you're doing the full body version

If you want more variety, you change it so that its something like

A
Bench
Squat
Row

B
Press
Deads
Chins

C
Some other bench variant
Some other squat variant
Some other row variant

D
Some other press variant
Some other dead variant
Some other pullup variant

This drops your exercises to 1/wk, so you add 2 sets of 3 per session instead of one to make up for it

It tends not to be as good for powerlifting because you're doing the main movements less often but it is less boring than regular Hepburn.

who was the faggot that was crying about W3D1 of cuckols bench program?

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>>37780580
Try doing atg pause squats EVERY session. You'll received Clar's blessing if you do.

>>37780596
Oh yup

I'm not super stressed about PL specific right now just trying to build general strength. When I have a comp to focus on I'll so some actual peaking

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>>37780542

No, sean is an autistic inbred alcoholic.

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>candito didnt compete

why even watch

>>37780580
its with like a plate, just to help me get in position. does hurt though.
>>37780615
for the significantly stronger and more interesting lifters?

>>37780610
who is this fagot and his obnoxious fucking face i hate that fucking face ahhhhhhhhhhhhhhhhhhhh id smash him in his squidward nose stupid fucking smile stupid face why does he look so fucking weird what kind of smile is that who smiles like that punch punch punch punch punch

>>37780530
>>37780553
>>37780588
>>37780638

>>>/lgbt/

>>37780615
He commentated though and talked about his injury though which was cool

>>37780646


>>>/uwg/

is Big Love worth watching, lads?

>>37780647
>talked about his injury
He mentioned it, but I don't remember him talking about it.

>>37780610
Yeah I agree you should go for that 10/10 hunk in the pic you posted

>>37780638
Meet me somewhere sean, and bring all the artillery you need cause I got plenty mofucka

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What does plg think about the buff dudes?

>>37780659
How do I into pre-sean plg?

>>37780610
sending hearts ur way <3 <3 <3

>>37780691
typical fake natty youtubers

>>37780691
They give ok advice. I hate the stupid slow raspy 'cool' voice they put on though

>>37780659
sup dude

its great to be american isnt it lads?

>>37780659
im not sean u ugly homo surprsie surprise more than 1 person thinks u look dumb u look like carl the cuck i wouldnt b surprised if i saw u protesting at a trump rally u fucking cuck cuck cuck

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>tfw virtually straight edge
>tfw vegetarian

Its a good feel lads being great at life.

>>37780745
>straight edge and vegetarian mean you're great at life
I got bad news for you, especially if that pic is you.

>>37780745
You look like Mackelmore

>>37780753
That does mean that I am good at life compared to people who can't even stop killing animals because they are too self absorbed because of muh gainz.

>>37780756
That's actually a picture of my bf. I hear that the best boipuccy is here.

>>37780745
You forgot to mention your favorite christian rap group.

>>37780768
Weak bait tbqh

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>when she's too impatient to wait
Patience wearing thin this vacation.

>>37780810
Oh my god that looks good. It's been too long since I've had pizza.

>>37780696
>pre-sean plg?
Talk about lifting slightly more than you spend talking about absolutely nothing.

>>37780816
you mean people circlejerking you before they got wise about how much of a fucking dumbfuck you were and ran you out of plg


kys?

@37780831
Please insert friendship tokens or talk about lifting. Cuz your bant is as weak as your bench.

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>>37780610
I'm just teasing illy

>>37780588
>telling someone your subjective view of a person is projection
/fit/ always so moody

>>37780859
What is Sean's bench? I want to outbench someone.

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>>37780865

>>37780879
230kg

>>37780879
>I want to outbench someone.
What is your bench? If it is greater than zero, then you outbench the person you speak of.

>>37780882
"no"

>>37780885
Just hit 180x8 paused today. Weak as fuck, but at least it's improving.

>>37780895
kg?

>>37780881
these hearts dont come cheap if u dont need them pls return them <3 <3

>>37780904

<3

>>37780902
No bully pls. I'm a recovering skelly.

>>37780895
Congratulations. You're fighting the good fight.

I will enjoy watching you progress, and communicating with you regarding lifting and bants because of the lifting you do, and the occasional videos you post :)

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>>37780881
>no cross dressing Brazilian to beat you up irl
I don't want to have these feels or this erection.

>>37780913
Yeah, it's amazing how few of the posts in here are about lifting or food.

>>37780927
Shit went bad fast when a few posters made this place their life (no friends or life IRL, etc.)

Shame, really, because otherwise /plg/ can be a lot of fun.

>>37780910
thx :3
ill save it for later

>>37780745
lookin beta af desu

>>37780938
Yeah, I mean I understand that. I just moved to a new city a month ago and knew literally no one here, so I've been spending a ton of time on plg since I don't have many close friends here yet. I'm at least trying to go out and meet people and keep the discussion somewhat lifting related though..

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>>37780927
>it's amazing how few of the posts in here are about lifting or food
>lifting or food

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I AM NOT A FAN OF NICK WRIGHT, but this is a great candid video with Eric Lilliebridge.

Never knew he was such a "calm" guy.

Neat video*

*DO NOT WATCH OR YOU WILL BE BANNED FROM THE IPF.

https://www.youtube.com/watch?v=hFC5rufFMsk&index=3&list=WL

>>37780967
I hear you. Powerlifting is so niche that it can be difficult to find a community to scratch your itch. Glad you're on the prowl.

>>37781006
His traps are ridiculous, even for the amount of drugs he's used

https://www.youtube.com/watch?v=okqB4M8GmMs
how to get a gf like this?

>>37781020
>His traps are ridiculous
They look like the shoulders of a smaller man, driving a giant tomato suit of massive power.

Like I said, though, I was FLOORED by how calm and down to earth he is in the interview.

>>37778371
Trap feeling better now, still would hurt to squat or press.

I wish they made a bar with like, forward facing handles that you could squat with if your shoulders were feeling blue.

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>>37781033
>wish they made a bar with like, forward facing handles that you could squat with if your shoulders were feeling blue.

Lol.

You going to drop some $$$ on a SSB for the home gym (you do lift in your garage, right?)

>>37780972
Diet is a part of powerlifting. I think talking about food is totally acceptable.

>>37781033
That's good it's feeling a bit better. Be careful with those 25 lbs plates from now on.

first day of cowboy method.
205 lbs 10x5, 45-60 sec rest between each set
by the 3rd set I was winded
by the 5th set I wanted to kill myself because I was only halfway done
7th set I couldn't feel my legs
9th set I became a robot who's sole mission in life was to squat light weight for 5 reps
after I was done I just laid down for like 10 minutes. all in all a bretty good day, I wanted to do some light sumo work afterwards but that definitely wasn't happening

>>37781006
do you have any experience doing upright rows or high pulls? I have really weak delts/upper back and I don't really want to The Press after benching

>>37781030
He's a real life fit autist, super calm irl, but then if you bash his products or coaching online he goes full mental

>>37781030
Kek, just wish he was a little more sportsmanlike in competition

>>37781045
I actually just downgraded from a garage (heat and power) to a storage unit (medieval level utilities) because I moved for work.

I've been considering an SSB for awhile but haven't pulled the trigger on one as of yet.

>>37781058
>do you have any experience doing upright rows or high pulls? I have really weak delts/upper back

No. I do Snatch Grip DL, Snatch Grip Shrugs, Face Pulls, Rear Delt Flyes, Pendlay Rows, Bent Over Rows, and Weighted Pull-Ups and Chin-Ups.

Upright rows doesn't seem so nice on the shoulders, but that's just general word on the street.

When in doubt, Band Pull-Aparts are super economical, quick, and effective for upper back strength/cuing for benching.

>>37781059
>he goes full mental
Yeah, he needs a PR person to be between him and a keyboard, for serious.

>>37781062
>a little more sportsmanlike in competition
He's been raised in a supportive echo chamber. Hard to imagine him being like Ray Williams, unfortunately :(

>>37781057
Hey if Brazilian transsexual can post panty shots you can post anything you like!

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>>37781057
DONT TALK ABOUT FOOD, EAT IT YOU FUCKING TWINK CMON 16 MEALS A DAY

Sumo pullers: have you ever gotten a hamstring pump from sumo? After my amrap yesterday the hamstring pump was unreal.

>>37781083
Benefits of snatch grip shrugs compared to normal width?

>>37780745
>tripfag
>shit haircut
>vegetarian
>boring lifestyle
save yourself the trouble and kill yourself.

>>37781083
yeah I was thinking about trying out snatch grip upright rows because I want a jacked upper back like an oly lifter but without learning any of the technique for oly lifts or having any of the mobility or being on steroids

I've been doing band pull-aparts everyday because joe defranco told me to and I thought my upper back was still babby-sized but I just took a look in the mirror and im actually getting some hyper trophies

>>37781140
>Benefits of snatch grip shrugs compared to normal width?
Honestly, I believe the difference is negligible. I like them because I do them on the same day that I do Snatch Grip Deads, so I already have straps on. Also, for me personally, I "feel" the trap contraction a little better in snatch grip.

>>37781155
>snatch grip upright rows
I think that could be a good plan. The BB'er style upright rows are prone to shoulder impingement, IIRC.

>>37781176
>snatch grip upright rows
>snatch

Go back to /owg/ you fag

how do you stay tight on high rep bench sets?
my form always goes to shit

>>37781318
Try harder to maintain tightness

>>37781328
thx fatass

I know he is a shitty powerlifter but cmon mates this is a good pull. I'm 1.5 years away from something close (at 165) and this is great motivation

https://www.youtube.com/watch?v=a9O2FGri0Ug

>>37781340
You're welcome baby <3

>>37781347
>I'm 1.5 years away from something close (at 165)
lmaolmaolmaolmaolmaolmaolmaolmao

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>>37781347
>I'm 1.5 years away from something close (at 165)

>>37781389
>>37781382
keep laughing faggits

>>37781347
I hate people trying to make lifting super dramatic

>>37781347
massthetics makes me cringe

>>37781417

it is dramatic tho

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Sup homos

>>37781347
>I'm 1.5 years away from something close
>thinking you can predict how much progress you'll have over 1.5 years

>>37781467
Is it DYELs post shirtless pics edition? Do I have to participate?

>>37781467
You desperately need to cut

>>37781470
im working with 500 for reps now, minus injuries i should pull something near 700 within that timeframe,

>>37781481
no he doesn't

>>37781481
I know

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>>37781480

>>37781493
Trip on marshmallow

>>37781490
When are you starting?

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>>37781467
/peak bulk/?

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>>37781488
should I add some ab work at the end of ever session?

>>37781506
welcome back im sorry to say nobody missed you

>>37781506
A B
B

W H E E L
H
E
E
L

5 X 1 0
X
1
0

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>>37781500
when i move out, hopefully at the end of the month

>>37781515
i didn't go anywhere, i deloaded so there wasn't really anything to talk about

>>37781506
wouldn't hurt but not necessary
just keep lifting and eating right and you'll fill out

>>37781481
you desperately need to get stronger

>>37781530
Don't we all?

>>37781526
Are you at Korea yet?

>>37781519
it kind of bothers my lower back to ab wheel, i prefer hanging leg raises

>>37781538
You sure you're doing them properly?

>>37781538
Just fix your form yo. I had the same problem but it was just because I wasn't keeping a hollow body hold during the movement.

Just keep your body in the same shape as your old moustache

Fuck, I just took a shirtless pic to post but I feel like I look fat as fuck.. It's just the frontal lighting.. Right guys?

>>37781565
post it pussy
everybodys fat here

>>37781565
Post and we'll tell you

>>37781565
Post it.

At worst, you just get bullied by other fat PLers

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I feel so fat compared to how I used to be. At least my lifts are going up and I can always cut for next summer..

>>37781565
post it I bet you're qt plus I'm fat too

>>37781585
>Still has upper abs
>Fat
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>37781585
that's pretty low bf you look good esp for a powerlifter lol

>>37781590
paul says go into the discord

>>37781537
leaving end of the month i hope, filed the visa paperwork on thursday

>>37781585
>I'm fat
Ask me how I know you have body dismorphia

I just ate a ton of beef lads

Fuck vegetarians.

Off to go buy more meat.

>>37781347
>dat pain in his face when he is smelling the salts

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>>37781590
>>37781603
When this was what I looked like a year ago it's hard not to feel fat sometimes

>>37781585
still a twink

>>37781622

>>37781617
You cutting when you get to the 190s? You'll look breddy good after your bulk.