/plg/

A wild Sean appeared.

Sean used bait.

It was ineffective

Anon used ignore

It was very effective

Hahahahahahahaha How The Fuck Is Being Weak A Thing Hahahaha Nigga Just Try Harder Like Nigga Stop Crying Haha

>>37859673
^^^^^

File: 1427754332887.jpg (74KB, 400x387px) Image search: [Google]

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>>37859652
who is this beast?

>>37859705
the second best 105 in Sweden

File: 1442252402036.gif (3MB, 200x160px) Image search: [Google]

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>>37859705

phil is a CUTE

>>37859716
You're a shit poster and I no longer like you

>>37859716
how many boyfriends have you had

>>37859718

k?

File: 1440787357943.jpg (10KB, 250x250px) Image search: [Google]

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>>37859725

delete this

>>37859723
I volunteer to be your first boyfriend

>>37859731
srry

>>37859731
You're my friend trappy you don't need that poo bag. Let's build awesome butts together

File: Screen Shot 2016-07-09 at 14.07.10.png (279KB, 1662x1118px) Image search: [Google]

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>>37859739
i never replied to your earlier sorry, heres the template

>>37859747
I loved JM Press before it gave me elbow tendinitis.

Also where are you suppose to feel seated good mornings?

>>37859747
Do you have the file doll?

>>37859759
Quads

:^)

File: Brett Gibbs 208kg Bench (WR).webm (2MB, 782x540px) Image search: [Google]

2MB, 782x540px

Is it even possible to get this level of actual leg drive during the press up without taking your butt off the bench?

Most "leg drive" from benchers is simply maintaining tension and pushing through the whole lift in order to keep a tight back and good positioning, but Gibbs actually does a legit leg drive here, using his quads to actually create an horizontal momentum to help with the initial push off the chest.

But to me, I can't picture in my mind a way he could setup so that he could do this leg drive without getting his butt off the bench while still in a position where he can maintain the tension and good arch through the entire lift.

>>37859747
That looks pretty fun. What program is that?

>>37859778
Where can I submit my application?

>>37859778
Perhaps I don't understand the question, but you push the bench backwards. Like you're actually trying to move the bench back, which causes momentum to move the bar.

>>37859760
http://www.allthingsgym.com/531-for-top-end-strength-spreadsheet/
thats the base that i used and edited it for what i wanted

>>37859759
your tendons hurt cause they are weak, do thousands of jms or extensions with just the bar, full rom

i do them to pins for consistent rom, and i curl my upper back at the end of the rom then powerfully extend it, this is for upper back tightness in the squat/dead and gives me the biggest mid back and trap pump, cant even stabilise for curls after

>>37859778

Yes, but it depends on adjusting your setup. You need more of your arse on the bench at the start so you've got room for the movement without totally bridging up. Its more effective if you sink the bar as well but the IPF doesn't like that trick much.

To be as competitive as possible in 2 hour weigh ins, how heavy should I be over my desired weight class, and how much weight should be lost through dieting/water?

Thanks lads

>>37859793
So I shouldn't have felt a killer quad stretch,.....

File: Brett Gibbs 206kg Bench (WR).webm (715KB, 643x520px) Image search: [Google]

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>>37859778

For comparison, here's his benching from a few months ago.
This looks a lot more like a regular leg drive, and his butt seems a lot more legal on the bench.
But the drive from his 208 looks a lot more powerful and actually helps push the bar off the chest.

>>37859783
a modified version of 531 that i modified again to suit me >>37859793

File: Screen Shot 2016-07-09 at 14.15.52.png (683KB, 762x904px) Image search: [Google]

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>>37859801
i dont see how you would.... heres my setup

>>37859793
Thanks, I'll give it a crack.

So much love in my heart right now guys.

>>37859735
>>37859739

<3

>>37859810
I'm concerned now. I thought it was to stretch quads because that's what was happening.

Go hardly go low because of the stretch in my quads.
Our set up looks identical except you have the best bar in the world

>>37859778
He got all the reds for this one, right? R-right?

I bet its possible though, you just have to sacrifice some arch in the setup.

File: Yusuke Suzuki 212kg Bench.webm (2MB, 723x540px) Image search: [Google]

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>>37859831

No, only one red.

File: Bench 175kg.webm (2MB, 640x360px) Image search: [Google]

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What up brehs, it's been a while I haven't been here, how's everyone doing?

>>37859831

Checking arse position on the bench is pretty much impossible from that angle. You need to be on the side because the rules only require some degree of contact the whole time and you can't see enough from a 45 angle.

I hope there's gonna be a stream for World Deadlift Championship tonight. Who here /hypefor500/

too bad Brian Shaw dropped out but still

>>37859826
ssb is hell to actually squat with

>>37859847
Are you competing at the squat only event in September?

>>37859854
Man up.

>>37859854

I think I'd rather neck myself than give the SSB that opportunity by doing good mornings of any sort with it.

I tried that once. Wasn't a good idea.

File: Brett Gibbs 190kg x3 Bench.webm (2MB, 800x540px) Image search: [Google]

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>>37859796

Hm... I've been relooking through his benching during recent training and it does seem like he manages his butt better here (heh).

But it does seem like having his butt lower on the bench doesn't allow him to arch as high, but at least he can use leg drive without taking it off the bench.

>>37859854
I want it for this
https://m.youtube.com/watch?v=sLehqeBL6_0

Assisted squats

>>37859854
Front squat are even AIDS-er

>>37859857
Yeah probably, training has always been shit during summer, will see how it goes, squatted for the first time in 3 weeks yesterday and it was utter shit :(

>>37859798
Pls respond

>>37859798
I don't know

>>37859857
>>37859873
Yeah,it's insanely hot these days in Italy.
I'm debating whether to come or not,probably not gonna compete desu.

Lads how do I chop some time off the prep block of a Sheiko cycle? Specifically the 4-day spreadsheet (which is I think adv med load on the app). I'm just not strong enough to justify what looks like a full four week taper, and I think it might do me more harm than good on meet day.

>>37859810
could you post a video of a few reps of this, la?

>>37859798
Not more than six or seven pounds I would think. A small water cut is pretty easy, but it can still knock you back a bit.

Am i better or worse of training every rep paused?

For all my lifts i pause at the bottom to avoid bouncing, is it beneficial or not?

Posted just as last thread died.

>>37859902
*comp block

>>37859903
1 sec lemme upload

File: bench-120kg-5x5-5th.webm (2MB, 800x450px) Image search: [Google]

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>be me
>5x5 bench at 70pc (110kg)
>feel light headed and it's a bit hard
>last set, working in with someone doing 140
>leave 120 on the bar for last set because 2 reds
>is even easier than 110, lower rpe

I mean, it's so easy it looks boring

>>37859915
All? Why? Paused squats and bench are probably the #1 variant to use, but why use them as main lifts?

>>37859943
>Paused... bench [is] probably the #1 variant to use

tng bench is the variant

That prawn and tarter sauce sandwich want good lads

I feel like I'm going to throw up I can't stand

>>37859915
why would you not use the stretch reflex in the squat??

catching it right can make or break a lift

>>37859951
Longer than a second is a variant

File: Screen Shot 2016-07-06 at 7.36.42 PM.png (601KB, 937x604px) Image search: [Google]

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WAWTT lads?

>ID
>1x5 squat
>5x1 bench
>1x5 deadlift
>more bench
>maybe meme press
>bunch of accessories

>>37859928
thanks man.

i have been CONSIDERING trying these for a bit but because I cant get a good idea of how to do them I havent tried

>>37859943
Well i mean squat, DL, Bench, OHP.

Touch and go feels like cheating, especially on bench, DL and OHP it cuts out half the rep.

When i do my main working sets for major lifts i make sure i pause at the bottom. Is it actually more beneficial or is mixing it up better?

>>37859940
Isley outbenching me when?

>>37859902
>>37859920

If I recall correctly, Sheiko recommends you chop off the initial weeks of the comp block.

>>37859955
I do if i am doing a 1 but not for regular training, if i can pause my sets at the bottom then a bounce is significantly higher.

>>37859903
https://youtu.be/-13_S_w-YL8

>>37859940
Isley, what are your
>TOP 3
tips for building a
>BIG BENCH

>>37859969
We're going to meet in the middle >:)

When you get to 105 I'll bench more than you

>>37859984
1)
ARCH MORE

2)
KEEP TIGHT

3)
IF ALL ELSE FAILS, JUST GET FUCKING FAT

>>37859980
thanks.

its a little hard for me to tell, partly because of the safeties, and partly because of the intentional rounding of your upper back, but is your lower spine in flexion during these (near the top)?

File: Yusuke Suzuki 205kg Bench.webm (3MB, 1280x720px) Image search: [Google]

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>>37859915

In my opinion you should do both.
Training paused will help you get more explosive and more used to pauses, which is always a good thing for a competitive powerlifter.
But training tng will allow you to use heavier weights, and using heavier weights is a pretty important part of training.

>>37859980
How many plates is that?

I might do them. But fewer reps and a bit stricter

>>37859965
AMRAP paused bench at 180. I got 180x8 last week and was super happy. If I can get 180x9 today I'll probably jizz myself.

Then just a lot of DB Bench, chins, tricep extensions.

>>37859974
So in my case, probably the first whole three? I'm someone who *should* be eking out end-stage TM gains and bulking, but instead I'm maintaining weight on more difficult programming.

>>37859976
but you arent training the technique to properly utilise it
SET 1 OF 6 PLEASE HELP
https://youtu.be/ry3aanSa33A

before anyone comments, i only use blocks for comp prep due to high weights and previous disc injury at the bottom of the lift, also the whip in a deadlift bar gets me about this height before all the plates are off the floor, and muh straps cause of volume

Hey guys,

I was wondering about volume vs intensity, especially re: sheiko.

I'm running TM right now and am happy with it, and have been adding more upper volume. The thing I am wondering about though is that sheiko has a lot of very submaximal volume.

I thought really submaximal volume wasnt really useful for strength?

E.g. if your max is 260, doing lots of sets in the 170-180 range

>>37859894
meh, no reason not to imho. It's just something to have fun, just go without any particular expectation, you could olympic style ATG so you don't burn yourself too much

>>37860002
yeah lower back rounds to i wana hit erectors

>>37860008
what im doing is intentional, thoracic extension is important in all 3 lifts, especially with my deadlift technique

>>37860058

Submax works, you just have to treat it like serious lifting.

File: Rippetoe 184kg x5 Squat.webm (3MB, 587x440px) Image search: [Google]

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>>37860058

Most of the volume on TM is also submaximal. You're supposed to do 5 reps with 80-90% of your 5RM, for example.

>>37860038

Are you actually going to compete, or are you just training?

>>37860079
Right, but that is at a much, much higher percentage.

Eg I do 250 5x1 on ID, but I do my VDs at 220-225 lbs.

I am just trying to figure out if it is worth going below, say 180 lbs for volume when it seems like that goes against what i hear about what effective volume is, whereas sheiko does exactly that.

3 sets down and its still moving consistently

dripping with sweat though

>>37859940
you're starting to impress me

>>37860079
Yeah I've got a meet in the calendar.

>>37860097
Most of the volume should be in the 70-85% range, below that isn't very useful and above it you're risking form deviation. Which is not to say I never do AMRAPs or go heavier than I'm supposed to, that's just the logic at work behind it.

done 3 sets of 10 squats at 72.5% yesterday lads

is that supposed to be that hard because i was dizzy, vision blurring and hearing muffled, was hard just getting myself under the bar for the next set and had to leave the gym after it

think thats enough high reps for another year TBh

File: bonch.webm (1MB, 1920x1080px) Image search: [Google]

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>>37860122
I've come a long way since a year ago

>>37860153
>70%

o?

I always thought this number was more like 80 %

t
b
h

but I am probably mistaken then.

>>37860173
6 sets of 4 deads at 240kg and i feel like im going to vomit

fuck knows how im going to manage 6x5 and 6x6 next two weeks

>>37860182
wilks-less has seen you improve exponentially

he bashes boris yet boris got you gains you swore wouldnt come cause youd 'tried everything'

>>37860183
If you're smoking sets at 70%, you're getting stronger. I do think it might vary lift to lift and person to person, eg I can use lighter weights for squatting and still get stronger, but unless I'm pushing pretty hard for bench I go nowhere. Deadlift is ????????????????????

>>37860190
Sheeeit are you doing the RSR peak?

File: Eddie Hall 463kg Deadlift.webm (2MB, 667x600px) Image search: [Google]

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>>37860097

Sheiko does work, and even though you're using lighter weights, you're doing a lot more volume than in TM.
It's just that, as he says himself, those general programs that he has made available aren't gonna fit everyone. So when he made those general programs, I think he might have expected the lifter to have higher numbers than what you have. 3x3 80% of someone who benches 80kg is a lot less impactful than 3x3 80% of someone who benches 160kg, for example.

And as such, it's pretty common for people to inflate their bench numbers when doing Sheiko.

Keep in mind the %s of sheiko are from your 1RM, while the ones in TM are from your 5RM.

>>37860144

I'd cut down a week from one of the prep blocks and do the last two weeks of the comp block.
But if you can't, then yes do the last week of the comp block.

File: Screen Shot 2016-07-04 at 15.44.10.png (109KB, 1136x618px) Image search: [Google]

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>>37860213
yeah pal pic related

>>37860190
what percentage is that sitting at these days?

File: Eddie Hall 465kg Longbar Deadlift.webm (2MB, 572x540px) Image search: [Google]

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>>37859851

In for stream pls

I highly doubt we're gonna see 500 though.

>>37860229
no idea, my only goal atm is 320 so i can break 700lbs finally

330 might be there on the day who knows

>>37860243
>lbs
dont lower yourself lad

> on the day
whens the meet?

>>37860231
Fuuark the balls on him to stick that one out.

>>37860182
Oh my gosh your legs look so much smaller here!

Proud

>>37860254
4th of september i think

>>37860266
That's because he jumped on the ol' deca

File: 5-2016.jpg (330KB, 1456x2592px) Image search: [Google]

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>>37860302
I think it's mainly the angle. It's amazing how much of a difference angles and lighting can make.

Exhibit A:
>legs of someone who barely squats 3 pl8

>>37860302
tried and true mass builder

>>37860318
my legs literally look the same, and i don't even work out legs, i just bike to and from uni

nigga ur legs are small as fuck if you actually do 3p

>>37860322
You're fat

>>37860322
my legs are tiny, like 28 inches and id put my squat around maybe 250

>>37860322
>nigga ur legs are small as fuck if you actually do 3p
they are supposed to be Tbh
its not exactly something you need massive legs to do

>>37860319
He's not natty?

;_;

>>37860322
I just measured and my legs are 24 inches, no pump. My waist is 31.5 inches. I'd say that's decently big by comparison.

>tfw only 14.5 inch arms though

>>37860327
I'm not though, stay insecure about your leg-size you small legged fuck.

>>37860339
No, but who cares?

Nothing wrong with some good ol' test

>>37860339
He's natty, obviously. People are just joking that he started roiding in the last year because of all his bench progress.

>>37860302
>That's because he jumped on the ol' deca
or more likely because he went from 93 to 105kg weight class

File: qt dancing.webm (3MB, 480x720px) Image search: [Google]

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>>37859847
hi can you stop being to strong while at the same bodyweight as me? thanks I appreciate it friend

>>37860363
>>37860364
Thanks for ruining the fun, shit lords.

>>37860363
>because of all his bench progress.
and his mysterious midnight meet ups with garagebro

>>37860370
sorry, it's my autism

File: 0053 - 1qfwZyT.jpg (67KB, 709x765px) Image search: [Google]

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>>37860012
any reason you're doing them so light?

>>37860370
>>37860382
Same here.

>>37860343
i just measursed mine at 24inches aswell and i squat 4.5 plate

looks like squats build legs is a meme

>>37860387
Because I'm a twink and my max is 220-230.

Looking for some fun program to run next, one week left of sheiko and its so fucking boring.
Second time ive done sheiko 3 day, worked well for deads but squat and bench have increased less.

>>37860363
>he thinks he's natty

>>37860339
he met me twice and put 20kg on his bench...

Google image search "isley and garage bro" and look at the results

>>37860396
To be fair, my technique is UTTER DOG SHIT and I squat high bar. I think once I fix my form (starting low bar) and do a cycle or two of Sheiko, my squat should be at 400 in no time.

Or maybe I'm just too hopeful.

>>37859802
What's up with the indie rock music video lense flares

>>37860403
Hmmm is it because you gave him deca?

>>37860411
Deca and trenbolé my favourite band

File: 1425331620857.jpg (38KB, 432x495px) Image search: [Google]

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>mfw garage joins in on it

>>37860411
>deca on its own

if you want a floppy willy sure

Hey guys. Sometimes the last inch or two in the bench press irritates my shoulder. Its never very severe, and it never lasts more than a day or two, but it is still very worrying.

Im trying to increase my arch and do more shoulder stretching, since it is the very last inch or two where it happens. Is there anything else I should do? And anyone have a specific stretch that might help?

Thanks guys.

>>37860432
Well you guys don't seem to mind having floppy willes for gains

>>37860396
Also, how tall are you? Taller people will have bigger limbs in general. I'm 5'11.

>>37860432
thats her fetish

>>37860459
I used to have this problem. Then I started

P A U S I N G
A
U
S
I
N
G

E V E R Y
V
E
R
Y

R E P
E
P

That with fixing my form cleared it up quickly.

>>37860470
No it's not. Floppy willies are like dry bouncy slugs.

Funny tho

>>37860461
>Also, how tall are you?
NO

5'7 Tbh

>>37860459
Try getting a lift off too. That might help

WHAT BENCH PROGRAMMING SHOULD I DO

Plg song

https://m.youtube.com/watch?v=D9GrCDJILBY

Wtf lads?????

https://www.reddit.com/r/4chan/comments/43p9rh/sean_posting_is_now_a_bananable_offence/

WHEN WILL POKEMON GO BE AVAILABLE IN CANADA REEEEEEEE

>>37860460
erm yes i do mind, and its not a problem i encounter

>>37860508
>big sean
>plg
lul

>>37860531
Ahem. Clearly

>>37860504

It doesn't matter, all bench programming is bad.

>Until spotoshot2.0

>>37860460
Yeah, that one thing I won't do for gains. (well and I'm definitely going to stay natty)

>>37860489
24 inches at 5'7 is pretty good. I'm just a lanklet with big, long limbs (or king of the manlets depending on your perspective).

>>37860504
2 8
8

>>37860534
this much test it only takes a strong breeze

Lads will this work:

Day A:
squat to 1rm, 3x3 back off sets
binch to 1rm, 3x3 back off
rows, powercleans (I like power cleans)

Day B:
dadlifts 3x5
push press 3x5 (I like push press)
squats 3x8 (why)
chinups, powercleans

AB, rest day, AB, rest day, AB ....

Is this really stupid?

>>37860512
Kek Sean is becoming meme

File: ankle1.jpg (21KB, 689x432px) Image search: [Google]

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>>37860550
How about an ankle?

Just to make sure before I start doing something stupid, I'm starting Sheiko intermediate medium load Tuesday but only plan on doing the lower body part. I've been running a 3x week bench program that has been working great, so can I just sub out the Sheiko upper body stuff for what I've been doing and still get the lower body benefits?

>>37860552

Not optimal, a little busy, but it won't kill you. I would alternate Powercleans and PP on your B day instead of including them both days.

File: IMG_2016-07-07-14204239.png (3MB, 1440x2392px) Image search: [Google]

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>>37860531
U mad?

>>37860564
good to go

>>37860555
>becoming
youre going to have to do some meme studying lass

>>37860504
>implying there's a good bench program that exists

>>37860596
How much data does that game suck up?

File: 1442252402059.gif (113KB, 278x400px) Image search: [Google]

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>>37860484

pls delete this

>>37860611
None because the servers go down every 10 minutes

>>37860602
I was around when memes were born yet so many have alluded me.

For shame.

How can I lose all my bodyfat and no strength or muscle in weeks?

>>37860584
Mondays are going to be some loooong days, but other than that I'd say you're good to go

File: 5bf.jpg (16KB, 480x318px) Image search: [Google]

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>>37860614
I'm sorry honey but that tickled me

How's Sheiko for intermediates? Worth it?

>>37860586
I'm pretty sure deadlifts twice a week will kill me but we'll see.

>>37860614
Hello my name is Samuel. I am a nice young gentleman from South Carolina. I like long walks on the beach and ice cream. My favourite colour is blue and I like watching football on the television.

Also please can I have that picture of your belly UnCropped?

File: SSB 555 bench.webm (743KB, 1920x1080px) Image search: [Google]

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>he's digging up 5 month old reddit posts in an attempt to get (you)s
pretty pathetic imhotbh

>>37860540
fellow spotoshot 2.0 disciple
when are you starting it?

>>37860552
why can't you do 3 days/week to split up the bench and squat?
but I would:
>bump the 3x3 up to 5x5
>add in a deadlift to 1RM
>add in leg accessories (DB lunges, leg extensions/curls, etc) on the day 1

>>37860609
webm related

>>37860600
Oh garageho you are just too lewd

>>37860622
That's alright, with only working out 3x a week I'm okay with having really long workouts. It's not like I have a blossoming social life anyways.. hehe.

>since I moved to a new city 1 1/2 months ago I still don't really have any close guy friends
>basically just been going on dates/fucking girls, lifting, working, and playing video games

File: Screenshot_2016-07-09-05-17-47.png (3MB, 1440x2560px) Image search: [Google]

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>>37860611
Very very little.
It's. Mostly battery power and GPS.
Also what Sabre said. Europeans are trying to get on before their servers are up and they are overloading American servers and they keep going down.

>>37860654
nice haircut joe

File: SSB 750 deadlift.webm (880KB, 1920x1080px) Image search: [Google]

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post SSB things

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>>37860663
IT'S THE ONLY OPTION REEEEEE

File: SSB 725 squat.webm (624KB, 1920x1080px) Image search: [Google]

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>>37860668

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>>37860674

>>37860596

Yes, so much so. I gotta get my Charmander.
>>37860641
>I'm pretty sure deadlifts twice a week will kill me but we'll see

As long as you program the intensity in a sane manner it won't be awful. I really think you can do better though. Why are you stuck with a 2day a week program?

>>37860644
>fellow spotoshot 2.0 disciple
>when are you starting it?

I'd like to start August 15th, which gives me a week of rest and relaxation after my meet.

>>37860654

>All those magikarp

Fuck I cannot wait to evolve one of those fucks. I always bought the Magikarp from the old guy before Mt.Moon

>>37860654
>verminsupreme1

Could you not think of a worse name?

>>37860690
>cannot wait to evolve one of those
Lol good luck senpai.
You have to catch 101 magicarps to have enough candy to evolve one.

>>37860716

>only 101

I WANNA BE THE VERY BEST

Did you know Sheiko references Rip in his book?

>>37860690
It's four-five days a week. Workout two days in a row, rest a day, work out two more days.

>>37860761
Whoa, those nipples. I feel sorry for that kid.

>>37860770

Sorry, I wasn't very clear, why a 2 day program? Why not an ABCD or even an ABC or ABA/BAB?

File: deadlift 95kg (210lb) @65kg 1 no audio.webm (3MB, 900x1600px) Image search: [Google]

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can someone tell me if anything is wrong with my form? What should be fixed? Thanks.

This is my second set of 5x95kg (210lb) deadlifts. I did them after squats and bench, so a little bit tired there. It's also the most i lifted by now.

>>37860782
He looks like if a hobbit made gains.

>Nipples like that on guys are really sensitive and it makes them moan like a lil bitch

>>37860798
>>37860782
Yea he's a massive pussy lol

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>>37860794
3rd (last) set of 5x95kg, filmed from another angle, if it helps.

>>37860787
I dunno, seems to work best for me. I'm actually at the crossroads, I don't have any real idea what to do. I'd do TM again but I dunno.

>>37860794

Watch that you don't 'yank' on the bar

>>37860200
Well being wilks-less but also it is a year of benching several times a week. And gaining weight.

>>37860832

Why not give some pre-mades a shot and see if you like any of them?

>>37860810
Start with the bar closer to your shins. You should pretty much be dragging it up your legs during the lift. Try to keep your shins a bit more vertical. Really pull the slack out of the bar to engage your lats and sit back before starting the pull.

>>37860798
>Esmeralda knows my only weakness

>>37860837
>>37860810

I'm also pretty sure the bar isn't over your midfoot. Remember, the midfoot point is halfway between your heel and your toe, not the halfway between your shin and your toe. Ditch those shoes too. They're not doing you any favors.

>>37860842
I've got my 5/3/1 routine sorted out now thanks to garageho and his spreadsheet.

>>37860882
Good to hear! What weights are you lifting Monday and what are your ALL TIME bests?

>>37860882
>5/3/1

Yessssssss welcome to the cool kids club

Alright lads.

Off to wageslave. Be good.

>>37860902
>wageslaving on saturday
Sorry to hear that, lad.

>>37860889
All time bests are 90 DL, 87.5 squat, 45 binch

>35 OHP

On Monday it is bench and shoulders I'm starting on 30 for binch ^_^

>>37860902
What do you do, poutine?

>>37860782
Feel free to kys also you're uninvited

>>37860891
Yaaassss. I've done a bit of 5/3/1 before. It is really fun.

>>37859652
Holy shit that narrow grip.

Also, what shoes

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>>37860936
>killer joe adds another to the list

>>37860927
Cool. Smash it sis

Also have you spend all day on /plg/?

>>37860761
JUST

>>37860972
Beta orbiter

>>37860972
Yeah. Playing skyrim too.

Ive done some cleaning.

I have no regrets.

>>37860972
...she doesnt even know who brett gibbs is

>>37860761
My nipples got like that once when I tore all the skin off them

Just fucking kill me

>waiting 3-5 minutes between my ID 5x1 bench singles

>>37860994
Who?

>>37860936
Ah, I knew that face looked familiar. S-sorry :(

>>37860927
At those lifts, you should make some pretty quick progress. Don't forget to eat enough.

>>37860961
It's not that narrow really

Just converse all stars it looks like

>>37860972
>sis
Some incesty shit right here

>>37860990
I dont like the forced levelling of skyrim. First thing i do on elder scrolls games is get sneak to 100 and on skyrim it made the game so hard cause i was underlevelled

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Why is Alex so much better looking than Joe?

>>37861012
I know, I've been eating lots today. As in I've eaten. I need to eat now though so prolly make some chicken with black eyed beans and brown rice.

And then second dinner later.

>>37861015
No way I'd get my hands inside the rings like that.

I'm larger than Fil though, but still

>>37861022
So you just sneak around everywhere for ages? Sneaky garageho. Sneaky.

I don't like that I have to give up my warhammer so I can optimise for more levelling

I seem to gain most of the fat back in the week or two after doing PSMF. How should I mitigate this? Slowly reintroduce carbs rather than just jumping back to my normal diet?
Doing PSMF will cause a spike in carb sensitivity, right?

>>37861015
Those shoes look like they have a slight heel

>>37861050
>seem to gain most of the fat
water.

>>37860994
I'd never heard of him until 2014 after I'd competed several times

>>37861022
Nah it's not like that

Also that'll learn you to be an exploiting little shit.

Should have levelled illusion to go with it and used invisibility plus snek for the goat dungeon crawling combo

>>37861048
>>37861022
That game is so easy
>sneak attack the elders on the top of the mountain thing
>get 100 sneak in 5 minutes
>play story a little killing everything with sneak + duel daedric daggers
>get oghma infinium
>dupe it
>max level everything
>get bored
>delete save
>do it all again but level magic only because magic must be really good right
>turns out it isn't
>get bored
>play real games like BBC2

>>37861061
He was a front runner at world's.

He was literally part of the biggest show down we've had in forever yet she is completely clueless.

She doesn't give a shit about Powerlifting. All she cares about I'd attention from you guys.

>>37861079
I've been posting here for years and I don't even compete ;^)

t. every poster who doesn't trip

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>>37860837
>>37860860
>>37860880
Thanks. Will fix this.

About shoes, they should have solid heel, right? If i use shoes that are flat (almost zero heel), but solid, I guess that would make squats harder then because of not really great ankle mobility, but I can put plates under heels for squats so that should fix it.

Would something like that be ok?

>>37861079
frontrunner at a competition that can't even afford to pay for spotters.
who is this brit gebbs?

>>37861061
>illusion
>invisibility
>snek
Spoken like a true weasel.

Mornin lads
feels good to finally have a rest day, been in the gym for the past 4 days, full body. Harsh stuff, wouldn't be opposed to an ice bath if I had a bathtub.

>>37861079
I don't give a fuck about attention and want to get stronk and I don't know who brett gibs is.
I know Malan though. Malan looks like a bro.

>>37861037
when I highbar, my pinkies are on the rings. Helps keep my upper back tight.

>>37861122
Als ice bucket challenge

>>37861092
>>37861116
>>37861123
Fuck off garagebro.

>>37861077
Or you could just not be a corner cutting little bitch.

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>>37861027
>tfw just shaved and now I look like a little kid

>>37861149
this is the guy everybody has been calling chad...?

>>37861092
>every poster who doesn't trip
'no'

>>37861149
Time to unshave

>>37861144
I wish I was gbro tbqh.

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>>37861149
YOU LOOK FINE

>>37861149
how the fuck do you get so many girls Tbh

>>37861155
tbf compared to Joe he's 10/10

>>37861170
he just bangs ugly chicks
anybody can do that

>>37861170
Fag here, he's a solid 7/10 post-shave, 8/10 with that fuzz he had going on.
I've said it before, but Twink Alex is the cutest /plg/.

>>37861155
>>37861158
>>37861164
>>37861170
I think I look 10x worse when I smile for some reason.

>>37861186
Okay isley

>>37861164
Bateman is a pleb
>applies cold to face, closing pores
>applies a cleaning lotion

it should be
>applies heat to face to open pores
>applies his lotions
>applies cold to close pores

No amount of money are going to make an american non-pleb, unfortunately.

>>37861155
No, Alex is chad. Twink Alex is a semi-chad.

>>37861149
Just zoom:enhanced your diploma, now I know who you are, you're fucking dead kiddo

>>37861149
Aww you look cute. Maybe a little too cute tho. As in I would be the big spoon.

>>37861192
Hi Dreamer

>>37861202
That's just my first and middle name. My head is blocking my last name.

>>37861192
fag and woman tastes do not correlate very well
>>37861190
is that really the trick?

>>37861195
Agree, you smile like an omega, which really kills the attractiveness.
Learn to smile better and you'll be aces.

>>37861048
>>37861061
>>37861077
I just do the thieves guild and dark brotherhood first.

Then mages guild for dat magicka

>>37861207
nah
>>37861214
I guess that's true, me and my wife have pretty differing tastes. Generally I like twinks while she likes foxy grandpas.

Assuming max possible percentages, what is harder to recover from: 1x5 deadlifts or 3x5 deadlifts?

I guess 3x5 because VOLUME?

>>37861060
Doesn't water weight normally even out after just a few days?

>>37861231
1x5 because INTENSITY.
I can do volume deadlifts for years, but one maximum Trying set of 5 or 3 and I'm cucked for the rest of the week.

>>37861228
That's what I did this time and I'm happy. Makes for best game desu

>>37861237
You went on an extreme diet, dropping nearly all carbs, then reintroduced them. You're gonna retain a little extra water and probably loes a little definition. Shit ain't rocket surgery.

>>37861231
>Assuming max possible percentages

So all sets at max effort? Three max effort sets will be more taxing than one.

>>37861237
OKAY

>>37861061
do you think your gains on sheiko would have been as good as they have been if you didn't inflate your maxes or anything?

What is realistic progress on Sheiko? If I run 3-4 cycles and put on 15 lbs is it reasonable to expect my total to go from 1000ish to 1200ish?

>>37861201
This t b h.

>>37861192
I guess I need to learn how to maintain facial hair instead of just shaving once every week or so like I have been.

>>37861349
If you have reasonable coverage then a nice trim will give you a more rugged appearance

>>37861206
will you peg me Esme?

>>37861341
4 cycles, 200lbs
50lbs per cycle
20 on squat, 10 on bench, 20 on deadlift per cycle
sounds realistic on a small surplus imho

>>37861399
Okay, cool. I just really want to be around 1200 total at 190ish by the beginning of next summer, cut into the 83kg class and do a meet.

>>37861379
If I'm not going to visit sweet isley I'm certainly not get to peg you.

Off to make dinner and kill dragons now. Thanks for a comfy one guys

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>>37861375
Looking pretty swole on holiday a few weeks back

>>37861415
What could you total now? 10-11 months is a long fucking time

Recommend me a good RPG where I can be a strong black woman with a two-handed sword and has more strength than a dragon

I remember playing through NWN with a RDD cleric of strength and life and I was just plowing through everything slaying all living things with devastating critical and then I killed a Satan I think and I guess there was a big orgy with my female char and that useless drow lady and that very useful ghost lady.

It was probably awesome but it wasn't ingame.

>>37861438
who took the photo tho?

>>37861456
I didnt go on holiday alone...

>>37861481
Esme gargled ur balls

>>37861481
exactly Tbh

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>>37861341
wew

idk lad.
It really depends on where you're at as an athlete.

I saw a 15 lb PR on squat (with a botched descent, there was more there) and 405 on bench was ESPZ, went for 420 and the unrack got messed up so i missed it ( think I would have had it). both of those were during skills tests nonetheless.

I think, if you
>make sure to follow the program (within reason - you sort of need a frame of reference for that)
>recover well (biggest thing is manage sleep, manage stress, manage "life comfiness factors" in that order. life comfiness is things like spending time with family, getting a massage, relaxing once in a while, maybe getting some ice cream one day, or getting laid - the good things in life that help you relax and be happy)
>EAT, eat GOOD and eat in at least a small surplus, i would recommend 250-500 kcals - lean meats & vegetables, complex carbs before workout, simple carbs during / after, the traditional rules of protein and carb requirements
>go in every single day with the idea "i'm here to get better at the movements" - do NOT just "go through the motions". you have to sharpen the blade every day


If you can handle those things, I would argue that a 2.5%-3% to MY total is completely within reason. I would imagine lower level athletes can probably get significantly higher than that.

For perspective a 3% increase in my total would be 1703 lbs -> 1751 lbs.

Other things to consider
>if doing EVERYTHING on three days (MWF) or 4 days (MWFS) is too much, fucking split that shit up. this was one of my biggest mistakes. If i did sheiks again, i would absolutely lift 6-7 days a week, by splitting ~50% of each session up into 2 days.

>>37861438
Sneaky in the bushes

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ywn be filip

>>37861535
13 cycles of sheiko an grow a man bun. Boom.

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>>37861535
yall can call me a sad cunt and a fucking whiner, but this fact haunts no man on earth as much as it does me.

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>>37861546
ywn be norsie either

>>37861543
>>37861546
GUYS
GUYS

IS THIS THING AN OKAY THING TO DO:
>>37860552

>>37861535
What's even the point of lifting tbqh lads...

>>37861543
I'm doing this but have questions about the man bun part

How do I pull it off and not look gay
What tattoos go well with it?

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>tfw only 13 sheiko cycles to go until I'm fillip

>>37859652
What happens when Filip misses a squat?
Does he just drop the barbell?

>>37861574
He doesn't miss squats, he runs sheiko

>>37861579
Those weights are only possible with 5/3/1, anon.

>>37861592
If I hear another 5/3/1 memer heads are gonna roll

>>37861333
I started with real maxes (215/140/285) on my first cycle supervised by Avon.

But I soon started inflating them and Avon stopped coaching me

But this is because after the wilks cycle I'm amazing at reps.

80pc of 215 is like 170 or 175, and I'd done 190kg 3x5 the previous cycle. I'm a bit different, I can handle bigger inflations.

Unless you've done sets of 5 with 90pc, you shouldn't inflate sheiko like I have.

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Can someone correct my form, and tell me how I'm fucking up, assuming I am.

https://www.youtube.com/watch?v=8HzX1f6EXf4

I just started training in a power lifting style the last 2 months, and right now my stats are as follows (at 148 lbs bodyweight):
Bench: 215
Squat: 320
Deadlift: 400

I know I'm not super strong, but I love it and wanna get into it. Any tips for a beginner would be cool. Thanks guys.

>>37861600
>Unless you've done sets of 5 with 90pc, you shouldn't inflate sheiko like I have.
You're full of yourself

See you in 13 cycles when I tower over you

>>37861611
looks good to me

>>37861611
Pretty good

>>37861516
>nothing about NOT starting the cycle in a deconditioned state
>nothing about starting with CURRENT maxes

Ayayron pls

>>37861600
>but this is because after the test cycle im amazing at reps

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>>37861598
Building the monolith is really fun. 20 rep squat set tomorrow!

>>37861561
>How do I pull it off and not look gay
That's the fun :)

>>37861559
Probably not.

Working up to a top single, double, our triple, then doing would be better, IMO side you have volume the next day.

Who knows, though, try it and see.

>>37861627
I'm technically a neet for 3 months how dad that make you feel

Also chemistry is full do I kill myself after the 3 months are over

>>37861614
Every set should be rpe 8

Use this fact to guide your inflation. If its rpe 9 you're either having a rubbish day or training too heavy.

>>37861633
Delete this

>>37859652
>tfw no small autistic brett bf

>>37861648
I've already failed sets on sheiko because I'm really inpatient and can't be asked to wait between sets.

I'm running a 10kg inflated mad and did the pyramid bench day with no longer than 60 second breaks in between until I got to the final 2 sets of 8 and 10

I legit almost failed my 7.5kg dumbell fly set my chest was exhausted

I'm on C31 and the only day seems challenging is like week 4 day 2. It's my real max for like 2x2 or something......

What to do when I can't do dips in the gym and sheiko program says to do them? What I should use as replacement?

>>37861658
I've done that and come nowhere near failure

You are going to injure yourself and not make progress.

Every. Set. Must be rpe 8. Failure should be impossible barring the freak misses.

>>37861674
Get a resistance band and do them with that
It helps you out of the hole which is most ppls sticking point

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>>37861543
Buda, I think nows the time to ask. I'm about to go to the gym but I'll check when I'm back;

can you think of a fucking idea to train around my retarded schedule? For instance, this is my schedule for July & august

Ill be flying back and forth between SD and eastern michigan (few hours north of detroit constantly.

the oragne blocks are day shifts. around 14 hours a peice, if shit goes bad could be as much as 20.

red are same thing but night shifts.

blue is normal office time which is "less" stressful (relative only, still high stress)

during the red and orange blocks there will be literally zero time to life, and the days before after will have travel fucking things up.

also consider that the diet during those blocks will be literally as bad as possible (greasy bar food, if I'm lucky I can make it to a supermarket deli a day or two)

There will be significantly more orange 4 day blocks strewn in this in the future as I'm getting thrown on an additional project. consider about double, maybe 2.5x the orange shifts and almost no red shifts.

this, or something similar to this, will be my schedule for the rest of 2016, and most likely all of 2016 as well.

How the fuck could i even plan training?

>>37861627
sorry

it was assumed

i'm also stupid

>>37861648
Dw martin wont see

>>37861686
I thijk he means he has nowhere to do with them

>>37861674
Any triceps focused press. JM press, close grip, lying triceps extension

>>37861690
> I did

> Sweet isley is a naughty 'sheiko' user

>>37861689
Why did you accept a job like this?
Also, working someone like that sounds like something illegal.

>>37861705
>>37861690
STOP EEETTT I'LL KILL YOU BOTH I'LL BE LIKE ELMO BLATCH IN THE SHAWSHANK REDEMPTION REEEEEEEEE DELET THIS

>>37861682
I don't think I will injure myself. I set up bench properly on every single set. Even as low as 50%.
Deadlifts felt iffy because I'm use to pulling grip n' rip. So I'll just learn to set up like a normal human.

Other than the only sets I've failed were at the end of the pyramid sets. So like the 1x8 @ 60% or what ever because I don't rest between sets.

If I rested between sets I'd be there for hours.

If I get through the entire 12 weeks without a single injury you will hear about it

>>37861689
Do you have autism?
Just auto regulate

'boris is a drug dealer'
-wilks via isley 2015

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>>37861689
>Mfw thinking about Norsie hurting

>>37861719
You will

>>37861731
2014 but he also repeated it in 2015 (acc to wank)

>>37861658
You gon die.

I thought I was stupid for supersetting bench and squat sets to get done quicker.

>>37861674
Narrow grip pushups, resistance band pulldowns, skull crushers. Don't major in the minors, though, keep it easy.

>>37861689
>How the fuck could i even plan training?
Too drunk now, but we should chat some other time. That will be a challenge. If competing is your goal, simple and specific. If hypertrophy and maintenance, more fun and variety.

Gotta be simple though, since it will be hard to keep consistency otherwise.

Sheiko is for men

5/3/1 is for boys

>>37861714
>My pure Isley

I am disappoint

>>37861739
>2014
fuck where does the time go

>>37861447
Right at about 1000 at 175.

>>37861516
Okay, thanks for the advice. I wish Tuesday would get here, so I could go ahead and start.