Using primarily the squat to build your dead at the intermediate

Could somebody help me with programming accessories on Nuckols beginner? (3x squat and bench, 2x dead)

Accessories I want:
>close grip bench
>rows
>lateral raises
>face pulls
>overhead press
>curls + abs

>>38074437
I don't think that will work

>>38074492
Honestly lad you'll dime it easier if you ditch stuff you don't need.

You do rows so you can ditch face pulls
Overhead press can be programmed as a main lift, do the 2 day bench perhaps and 1 day bench for OHP in between

>>38074492
Simplify. CG once a week, rows twice a week with deads. Only do the other stuff if you've got the energy, don't worry about lateral raises and shit.

>>38074437
Can't tell if retarded or just clinically autistic that you can't see the irony in those posts?

>>38074509
I've been running candito LP so I've had plenty of accessory slots, I just want to bump up bench and squat frequency.

I really need a lot of those upper body things I've found, my posture sucks and thus my bench also sucks

>>38074538
I'm starting to get angry at the sight of this fucking face

>>38074551
Wow h8er detected

>tfw your princess will never return

>>38074527
Probably a placebo lad, I recon you could either drop
Lateral raises or OHP
face pulls
And do abs infrequently

Greg nuckols programs will take anything you throw at them, if you aren't progressing just tone it down.

You could always run sheiko which have half of those accessories programmed in

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>do accesories for the first time in probably a month or two
>triceps and biceps still hurt from yesterday

fuck this hypertrophy shit

never again

Let me see what spring is like on Jupiter and Mars

>>38074594
THIS IS ME

I just want got arms without doing curls or triceps extensions....

>>38074580
I'm too weak for Sheiko atm, detrained as fuck.

I have pretty good work capacity (used to run dietmar) so long sessions aren't a huge problem.

>>38074615
How weak? Stats? Just run it lol.
Also run dietmers or c61 again or something

Greg programs are crappy FROM MY OWN PERSOMAL EXPERIANCES

>>38074538

trappy has really cute eyes for a transvestite desu

almost enough to make up for the mild background masculinity you see in his face

>>38074620
I doubt I could squat more than like 4pl8 now, probably not even that.

And no, running Dietmar right now is foolish, I'm not strong enough, complete waste of time. I was running Candito LP also, not c6w

>>38074594
All the noodle arms comments got to you, huh?

>>38074620
His programs are fine, what the fuck is your problem?

>>38074641
I mean my triceps are the sticking point in my bench so improving them will help that

I can almost always get it off my chest but I stick when the triceps are supposed to take over

plus hammer curls are gud 4 ur tendons

>>38074658
You stall shortly before lockout?

>>38074653
They didn't work for me, am I suppose to pretend they are flawless because they worked for you?

>>38074671
No, you are supposed to the the fuck up and don't judge programs for others because they haven't worked for you.

>>38074622
Trappy clearly has dead eyes that if you look into you can make out the crippling depression

>>38074667
more like right before I have to extend my elbows which is about half way down for me

>>38074699
Nope. The program was shit and immediately ran a program I was more successful in within the first month.

I ran it as written. The programs are a hit and miss and I have full right to criticise them.

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>>38074700
as one would expect out of an individual afflicted with a dissociative disorder

>>38074720
So who the fuck cares about you?
They have worked great for many others. Thus it's safe to assume that they are fine.
Thus they are worth a try.

Especially the bench programs have a good reputation in here.

I bet there are people out there that would totally fail on sheiko progams.
Now what? Does that make Sheikos programs shit and people should go around and advise others against using them?

You should really use your brain a little, it helps in life.

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>>38074658
Could still be weak chest, for real. For one, mid range is the most common sticking point, just mechanically where more people are weakest. For two, the pecs oddly enough pay almost as much a role in elbow extension as triceps just due to the weord mechanics involved in moving a fixed bar.

I would accessory chest first until you can almost certainly rule.it out. A strong chest will carry weaker triceps, but strong triceps can only help you so much with a weak chest.

>>38074761
I'll try it out

what meme exercise would you reccomend

>>38074761
I need to add flies to my routine for this exact reason

>>38074538
I thought that tranny got exposed as a fake and was posting some random facebook chick's photos claiming to be her?

>>38074717
If your grip is fairly wide I think there's still a lot of work done by the pecs at that point.

>>38074767
DB bench and DB flies, more benching, benching with wider grip, benching with feet up to increase ROM

>>38074767
Paused BP or >Spoto for me.

t. very mediocre bencher

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>>38074800
>feet up

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>>38074753
pls help tell me how my 3 day layout would look with the accessories I wanted >>38074492

I'm a dumb-dumb and can't program for shit

>>38074767
More bench
Pin bench

>>38074753
No

>>38074839
>what meme exercise
Just do flat back then if youre so worried, the idea is to extend ROM. Don't you hate BP setup anyway?

>>38074884
just cause I hate doing it doesn't mean I dont think its important

not worried anyways thats just a major meme

>trappy will never chop your dick off, jam it down your throat and subsequently fuck you in your ass

Why even live

>Trappy will never subject you to radioactive P-225 and mutate you into growing 16 dicks all of which you use to fuck her

I'm beginning to think the new janitors don't know our own rules
Since when is posting pictures that the trip themselves have posted "posting personal information"

>>38074929

hows your first day on 4chan?

>>38074938
I've been here since 2008

So that is quite literally before you were even 10 years old which leads me to believe I am in fact a much more elder resident of this community than you , newfag

>>38074953
I misred your original post anyways

carry on

I thought you were whiteknighting trappy

>>38074969
Wait a second I started posting when I was 13 and am now 23 so that makes the year way before 2008

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>>38074929
>the new janitors don't know our own rules
I think it's great. Feedback and reporting seems to have cleaned up this place a bit (despite the OP).

>WHAT ARE WE TRAINING TODAY FRIENDS
Stroller cardio, and more Memelith on Friday :)

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>>38074767
>what meme exercise would you reccomend
Lats :)

>Weighted chins and dips, for real tho.

>>38074987
Dude are you me?

You always leave for a bit and come back, right?
/b/ was your first board, right?

>>38074993
Clearly not at all if they still let this deluded old fat man post here

>>38075022
>You always leave for a bit and come back, right?
No
>/b/ was your first board
This isn't exactly shocking news since it's what 4chan was known for

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>>38074845
>tfw no responses and no help

>>38074845
It's up to your own design.

One of his bench programs has CGBP on Monday.
Either do that one (it's a 3x) or use add CGBP to the Monday you are doing.

With 3x bench and squat you would have to get used to benching and squatting on the same day. Squat then bench.
Takes practice but in competition you have to do the same.

Add deadlifts in the days between.

Run whatever you compelled and see how you feel.
My prediction: do 2x squat and instead and try deadlifting once. Makes everything easier and should work as well.

But that's just prediction based on my own style of lifting.
If what you set up with your current plan works then by all means stick with it.

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I've had a really shitty last few days and I'm going to take it out on my deadlifts today.

Going for 240kg for a new PR 1RM.

Wish me fuck.

>Tfw you can tell when sean is taking a break because of tranny shitposting

>>38075068
I can most definitely handle the volume and doing all on the same day, I used to be stronger and am just detrained after long term illness.

Do you mean I should add in the CGBP in addition to the regular bench? Just like throw in a light 3x8 at the end?

Just 3 more hours of sleep deprived labor

I got this lads

>>38075102
Just think of trappy telling you "cmon you can do it!!"

>>38075071
>Wish me fuck.
"Luck is the last dying wish of those that think success can happen on accident."

"Fuck" on the other hand...

Good fuck with your deadlift :)

>>38074845
>how my 3 day layout would look with the accessories
Most of those accessories you could add anywhere (face pulls, rows, curls, etc). Literally program them at the end of your workout. 3-4 x 8-15.

Regarding CG press and others, why would you even program them as a beginner? You're going to drive progress from the main lifts alone for a while.

>>38075091
Yea, exactly like that. At somewhat 60%ish I'd say.

>>38075163
Not a true beginner, see above. My stats are just pathetic right now
>>38075169
Ok, I'll try it out starting next week

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BUSTED

ANON IS EXAGGERATING

Should I just go strongmang instead of powerliftan @ 6'4?

>>38075185
post your snapchat and i might add you

~Collin

>>38075040
Fuck off then loser dipshit

>>38075181
Good luck :)

>>38075181
>Not a true beginner
If you're detrained as bad as you make yourself out to be, then your body doesn't care.

OR, you could do variations only for a cycle (close grip bench, front squat, defecit deads), then move on to competition style lifts, then cycle back (block periodization).

Variations can BE your volume, they don't have to be programmed separately from your comp lifts.

If you're not within a couple months of comp, then specificity really doesn't matter as much.

>>38075207
>telling an elderfriend to fuck off

maybe it is you who should "fuck off" newfag

i was memeing since you were in diapers

>>38075225
2004 users are the only true oldfags. You are newfag cancer, and you need to gtfo.

>>38075219
>>38075224
I'll try it like this, maybe no OHP but definitely keeping CGBP

Also rows, 2 or 3x per week?

>>38075256
If you really like them and feel like it, then I would do them 3x.
Limiting factor is most likely your time.

You probably want to do them on both deadlift days and, if you want, on one of the bench / squat days.

>>38075244
>he doesn't even know what year it was when 4chan was created

KEK HOW CAN ONE PERSON BE SO FUCKING NEWFAG LOL

>>38075256
>rows
2 times is ample. Have a day for high reps, and a day for heavier, lower reps. Use the 3rd day for upper back (face pulls, rear flyes, etc).

Just watch out for heavy barbell rows if they interfere with your lower back while you're recovering from deadlifts.

>>38075296
>he doesn't even know what year it was when 4chan was created
Does it really matter in terms of lifting?

>nerd

Unexpected error?

>>38075324
Nah it just went.

>>38075312
>>38075292
Both of these sound good to me, might just play around with it.

Don't mind spending long in the gym, used to do Dietmar as I said and that often ended up taking nearly 3 hours.

Doing chest supported DB rows too so shouldn't fuck with deadlifts

>>38075330
I think it's because I was switching to the camera app on my phone off the browser

>>38074594
iktf i just did an accessory that isnt squat for the first time in forever

did some rows and goodmorning with just bar and my hams are pretty sore

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>>38075362
Well I feel like we discussed things enough.

>>38075387
Nice, a part of Sean's programming for you I take it?

>>38075391
Yeah, hopefully your deadlift gets better, probably just a case of needing to squeeze glutes harder and push through the hips more.

>>38075391
>>38075404
Fuck off to /soc/

>>38075404
Yeah, I think that imbalance will get sorted in a few months

>>38075410
We're talking about powerlifting. Deadlifts are important.

>>38075410
We are talking about hip draeve

>>38075413
When you hinge make sure you feel a stretch before you pull. It's important you are engaging your hamstrings, spread the floor with your feet for more glute engagement. Wanna make sure those knees stay straight.

>>38075400
yeah he's been programming me bodybuilding excercises but i'm lazy and was skipping them until now

>>38075431
Don't forget to do your pulls and bench either

>>38075429
Yup. I'll be thinking about that on Thursday. And everything else

Pls 100kg diddly

>when you need to replace your bed sheets for the second time this week

They get dirty so quickly

>>38075456
Please fuck off

>>38075456
It's right there. Have you attempted 100kg yet?
Don't max squats beforehand, perhaps take a squat deload to get your muscles engaged but don't take your deadlift.

Or maybe try high bar as shouldn't interfere with a conventional deadlift as much

>>38075464
Why so hostile? I have goals to meet with lifting. How's yours going?

>>38075464
How polite, unfortunately this isn't your image board so I don't think you get much of a say :^)

>>38075480
Then stop shitting up a powerlifting thread since that's what you're doing

>>38075453
:s

>>38075488
You need to stop being beta bitch boi orbiter

Anyone here shaves?
If so, do you shave your armpits and/or your ass?

>>38075497
I'm only pointing out facts. We're talking about powerlifting in a powerlifting thread, if you'd stop ruining the thread I'd be much obliged.

>>38075514
>tfw she is not here to answer

>>38075498
Only thing I shave is my neckbeard famalam

>>38075516
No you're not talk about powerlifting since neither of you have competed or planning on competing

You're talking about pulling 100kgs, go to routine thread general or some other noob shit and stop turning powerlifting general into general chat room beta orbiter general + weak girl who started lifting less than two weeks ago to have an excuse to shit up powerlifting general because she is so desperate for attention and validation

>>38075498
Yes. Face, junk, ass, arm pits and chest.

>>38075475
No I haven't. I think it's the hip hinging thing more than anything to be honest, but I'll work towards it. I'll see what I can manage on Thursday with the change in technique.

>>38075537
Not legs?

>>38075498
I shave my beard daily.
Shave balls whenever,
Trim pubes
DONT TOUCH ASS HAIRS, they're important

>>38075551

The line between leg hair and junk hair is impossibly blurred on my body, so I guess a bit high on the thighs. Otherwise, no, nor arms.

>>38075555
chek'd

Also seconding the ass hairs. I used to have to wipe my swamp ass on my ex-gf's covers after fucking just to not go insane.

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Wanna know why powerlifting isn't in the olympics and olympic lifting is?

Its because you're fucking weak pathetic fucking pussies

Enjoy never seeing your sport at the olympics

Deal with it

PS: u mad?

>>38075550
Just try it, I recon you can do it. 3pl8 felt hard when I could pull 4pl8, and 4pl8 felt hard even when I could pull 5pl8 e.t.c

Lower weights might not give you a truthful idea of your max.
I recon you should do something like this
RDL bar for a few reps to get hamstrings engaged
60kg x 5
80kg x 1
100kg x 1 (or more if you touch and go it)

You won't need a lot of warm ups if you squatted beforehand.

>>38075555
Are you that guy in /gif/ who obsesses about butt hair?

>>38075599
no but go on...

>>38075591
Hi mang, nice rant how's it hanging?

>>38075555
So, if I were to shave my whole body, I could take it all out, leaving only the ass hair?

>>38075597
Ok, I will.

>Big dinner tonight

>>38075591
>I got redlighted in competition: The post

>>38075633
Sure but it will all grow back quick and expect ingrown hairs and itching for days

>>38075614
He kept shitposting about how the grills asses would be better if they were hairy so he could chew on the hairs. Every. Single. Ass.

>>38075658
oh... I thought you were talking about the guy who went to class clean shaven and left a pool of sweat on every seat and musky ass smell in the classroom

>>38075688
K E K
E
K

Stinky fuck

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>>38075591
>Enjoy never seeing your sport at the olympics
Thank god.

Powerlifting is enjoyable as a niche, "hobby-sport".

The IPF trying to "legitimize" powerlifting has only served to crush it's spirit.

It should be a bunch of chubby guys (and gals) demonstrating power and having fun, with the winners of the day enjoying a trinket.

Look at Track & Field... one of the oldest olympic sports... but is a laughing stock because it will forever be tainted by drug use.

Powerlifting is no different.

Not to mention that it is BORING to watch unless you're competing.

>>38075716
>demonstrating powe
>"power" lifting
pick one

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>>38075643

>>38075716
Stop stating your stupid opinions as facts you fucking dumbass

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>>38075643
Fixed

>>38075754
>>38075783
N-no just enough food to feel strong...

They actually look like the same grill

>>38075716
>Drug use
When are we going to lift the curtain and just allow PEDs? All the top athletes do them anyway, very little would change, only the sneaking around.

Why limit human performance for arbitrary reasons? Let people do what theyre capable of to the full extent.

>>38075822
Face blindness is one of the key symptoms of autism

>>38075761
>your stupid opinions as facts
My post is clearly my opinion, it's not a peer reviewed journal, you sperg.

That being said, I'm not wrong.

>>38075829
>When are we going to lift the curtain and just allow PEDs?
I agree. It is all political. It is not for athlete safety, that is for sure.

If it is going to be a "professional sport", then let athletes do everything in their "professional" means to compete at the highest level.

As a "hobby sport", I like feds that have tested and untested feds. Are there still liars in the tested divisions? Yes. But with the option, I think athletes feel less pressure to lie.

>>38075864
>I'm home

>>38075878
>powerlifting is boring

You were stating that as a fact while it is an opinion

>I'm not wrong
It's an opinion, many people do not find powerlifting boring to watch and you are therefore incorrect

Also many Olympic sports can be found boring to the mainstream and that doesn't stop it from being an Olympic sport
>marathon running, ping pong, golf, shooting a rifle at a bullseye , etc

TL; DR buda the notoriously retarded old man is wrong like usual

>everyone should be fat and weak like me

^its what you pretty mch implied you loser

>>38075916
>powerlifting is boring
>You were stating that as a fact while it is an opinion

It is boring, though. Even at the world level, it is quite sterile.

Most olympic sports are boring. Anything taken too seriously is boring.

On a local, more immediate level, it is interesting, because it is relatable.

If you like watching powerlifting, god speed.

>everyone should be fat and weak like me
Unless you accompany this with a body pic and some stats, then "lol".

>>38075916
>Tfw Sean is right

Uncomfy desu

>>38075591
>fake trip
Nah

>>38075961
You contradicted yourself in your own post

I suppose my work here is done, most people know to ignore the village idiot (you) by now anyways

>>38075973
>most people know to ignore the village idiot (you) by now anyways
Which is why I trip. Filter me (you won't).

Do you have anything lifting-related to share besides "you're wrong because reasons"?

How the hell can I learn to use my glutes in every day life and training?

They are sleeping and unused all the time and I feel like part of my lower back pain and APT condition is due to that.

>>38075961
>it is boring

I don't find it boring to watch at all, and neither did the 50+ people on 4chan alone to watch it. Stop stating your incorrect opinion as fact.

>>38075990

Do you have anything lifting-related to share besides being a raging moronic dumbass spouting his opinion as fact day in and day out? People need to be made aware of your false information you supply
You've even went as far as to say your wife is attractive while any picture will prove she is objectively hideous looking

>>38075992
Squeeze them 24/7

>>38075992
I practice by using my glutes to stand up. Bend over forwards from the hips and then squeeze to stand.

>>38076017
I thought of this, really.

Actually tried it while sitting once and it relieved my cramped up back and felt good.

But I'm unsure if that helps me with unconsciously using them after a longer periods of time.
And I probably still need to strengthen them somehow?

>>38076054
Post some Livia rares to commemorate her

>>38075716

>Powerlifting is enjoyable as a niche, "hobby-sport".

In your opinion, and many of the people competing and watching have the opposite opinion and want to see PL grow.

>The IPF trying to "legitimize" powerlifting has only served to crush it's spirit.

Citation needed? This year's world's was ridiculously successful and has reached the peak audience for PL.

>It should be

See the first point above.

>Look at Track & Field... one of the oldest olympic sports... but is a laughing stock because it will forever be tainted by drug use.

0: This is a slippery slope.
1: It's not a laughing stock. Literally no one laughs about it.
2: Drug use is present in every sport.
3: The olympics are actively getting better at catching drug users

>Powerlifting is no different.

Citation needed.

>Not to mention that it is BORING to watch unless you're competing.

In your opinion.
In fact, this year's world's had the peak viewership for PL EVER, and it keeps growing.

You like training the lifts casually and think everyone is of the same mindset, when in fact there are thousands who take PLing very seriously and train hard.

You're incredibly annoying and you're always on top of an imaginary high horse and spouting uneducated or single-minded shit.

>>38075996
>50+ people on 4chan alone to watch it
I'm sure there are 50 plus people on 4chan that would spend hours trying to roll quads just for the purpose of not having anything else to do.

>>38076014
What are your maxes? What did you train today? Do you have any interesting anecdotes or articles to share?

I am un-ironically running a 5/3/1 variant currently. I weighed 201 lbs this morning. Once I've reached my hypertrophy goals, I plan on training for 500/330/585 (raw) at 198 for my next meet (which doesn't count, as it is non-IPF).

I have a state of the art home gym in the house that I own. My wife makes me hard as diamonds and birthed my son. He is very advanced and healthy as a horse :)

>>38076078
>In your opinion.
Yup. If you don't like it: filter.

>>38076055
I tried training them by doing deadlift lockouts off the rack.

But I am unsure if it's actually my glutes that move the weight. You know, I can squeeze and them and that is why I feel them during it, but I am not really convinced that it's them moving the weight.

I'll try actively using them in every day life to get used to it.
And I guess I'll do hip thrusters to strengthen them.

Last time I did them my back didn't really like them though. So I'll use less weight and really learn them.

Am I right that lacking and sleeping glutes contribute to APT?

And I am almost convinced that APT is causing my back pain.

>>38076078
This x100000
I also hope this is isley with his trip off

>>38076056
Wrap a band around you leg while squatting
GHR
RDLs
Hip thrusts

I too have to strengthen my glutes

Perhaps this band stretch will release some stress?
http://youtu.be/INBY84sqrR0

>>38075992
Hinging stretch and lunging stretch, stretch/contract glutes during both

>>38076091
remember, this is who you're talking to
http://imgur.com/a/DuFz1

>>38076091
>sure there are 50 plus people on 4chan that would spend hours trying to roll quads just for the purpose of not having anything else to do.
Not an argument moron, stop telling everyone to filter you and just stop posting altogether moron.

>>38076095
Well if your glutes are weak they won't really move anything, hip thrusts are a great way to go, and yea your back pain is caused by apt as it is detrimental to maintaining a neutral spine. This means when you squat, OHP and diddly you are putting a small part of your spine under pressure, rather than your hips.

>>38076096
It isn't. That anon is more loquacious than I am. To his credit.

>>38076143
I know, i was being ironic.
Btw, how did you get past my filters.

>>38076143
Maybe you should tell buda to fuck off as well, maybe then he will understand he was wrong much like when Bodorio did the same last time buda spouted some moronic shit

>>38075829
>>38075878

You know, it's because of how much money there is in professional sports. Yeah, this doesn't apply to power-lifting or oly-lifting but remember the backlash that Mark McGuire got? Or Lance Armstrong?

If it comes out that the vast majority of professional athletes use at least some type of PED ticket sales are going to drop for at least a short time. Endorsements are going to go, the money is going to be shut off for a season.

And with how everything is mortgaged it'll cause the whole industry to collapse.

>>38075729

Contrary to popular belief, powerlifting does involve just as much power as weightlifting.

The difference is that weightlifting CAN BE (though it's often not*) limited by power, while in powerlifting you still have the chance to grind through.

However, low power output will make you a weak athlete in PL just as it will in WL. This is one of the main differences between the top athletes and regular people.

* Weightlifting at the highest level is rarely limited by power. It's mostly limited by technique and strength. Just watch any championship and see where and how most athletes fail. (spoilers: it's most commonly from technique and strength, not power)

>>38076091

>Yup. If you don't like it: filter.

I'm not sure how autistic you are as I'm kind of new to this community, but in the real world when someone spouts opinions that are so much uneducated that they become offensive, we respond with counter-arguments instead of creating a safe-space.

This is not just for my and everyone else's well being, though. You should re-read the posts and try to grow instead of acting childishly.

>>38076132

>implying Sean can ever post well-thought-out arguments and educated responses

>>38076157
>Lance Armstrong?
Agreed. If you have the time, check out the following candid interview with Lance:
https://www.youtube.com/watch?v=rEfSdPz1WtA

Gives good insight into the pressures of the organizations and sponsors, and the feigned ignorance they demonstrated when shit hits the fan. I feel bad for Lance. Guy just wanted to cycle.

>>38076176
>in the real world when someone spouts opinions that are so much uneducated
Lol. Well put. I'll go read "powerlifting is fun" books until I sound smarter.

>>38076176
>>implying Sean can ever post well-thought-out arguments and educated responses
See
>I'm kind of new to this community

All you've seen is hate propaganda by buda and alike, when in reality all I've ever done was point out when some moron said something moronic e.g. Buda in this thread (or practically every thread )

>>38076200

Good. I'm glad to be of help.

>it's another buda acts all passive aggressive after being Btfo episode

LOL

>>38076200
>guy just wanted to cycle
you cannot be this deluded.

>>38076110
I think I do something similar as GHR, kind of with my feet on a ball and then I pull myself towards it by curling my legs. Feel it both in glutes and a lot in hammies.
Thanks for the pointers!

>>38076117
Yep, I those to adress my short hip flexors, as second part to fixing APT. And ye, flexing glutes while in the stretch makes them so much harder, it's insane.

>>38076136
Right, that's pretty much the illustration I had in mind too. Plus sitting and everything.


General question: Using glutes while walking around isn't a thing, is it? They are pretty much idle for everyone in a walking movement?

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>>38076212
>hate propaganda
Holy shit, grow up, lol.

Ask 100 people on the street what powerlifting is. I bet 99 don't know. I bet 50 think it is bodybuilding or olympic lifting.

Powerlifting is NICHE. Which is fine. "Professional" powerlifting would be akin to "professional loud whispering" competitions. Nobody cares but the people that love it.

>All my opinion, which frees it from any kind of rebuttal.

>>38076248
Did you watch the interview? Have you listened to his statements? The guy wanted to beat the best in the world, forever. His motivations were simple. He didn't take drugs for fame and fortune.

>>38076249
>Using glutes while walking around isn't a thing, is it? They are pretty much idle for everyone in a walking movement?
They are active while walking, but not in a significant way unless you're walking very fast or walking uphill.

>>38076274
>look mom, i posted it agaiN!

>>38076273
>Ask 100 people on the street what powerlifting is. I bet 99 don't know. I bet 50 think it is bodybuilding or olympic lifting.
>Powerlifting is NICHE
When did anyone claim otherwise, stop putting words in my mouth an actually address the argument at hand instead of making one up yourself you senile sack of shit

>>38076283
What on Gods green earth are you ever so talking about?

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Good morning amigos. What's everyone up to today? I'm making a French press, gonna do some work on my paper, foam roll and then off to work at 5.

I'm really encouraged by how my hip held up to ""heavy"" squats at 85% triples yesterday. Pain and ache free today. Bench has been straight up boring lately though. Looking forward to higher intensities.

Here's what tomorrow looks like. Obviously lbs and not kg

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>>38075163

Thanks for being the only person to wish me fuck.
I fucking nailed it. 5.5 plate done.
Just weighed myself, 94kg. so just over 2.5xbw.

>>38076312
Just ctrl+F you spreedsheet and press "replace with" KG and enter in lbs and it will change it all

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>>38076310
this pic

>>38076312

>Obviously lbs and not kg

Are you memeing or not? Shit man, I was so stoked when I saw that 287 kg squat.

>Boardie's killing it!

The only thing you're killing is my heart, man

>>38076314
Congrats, friend!

>>38076312
>Pain and ache free today.
Good news. PS, I had a joke for you. I would have told you, but you would have laughed giraffe off.

tricep exercises that aren't dips and bench please

been doing plate extensions in lieu but they feel weird on the elbows

Going full lowbar for squats today. Warm ups feeling like ass. Let's do this shit

>>38076314
Good job friendo

If I'm doing SS but I can't do power cleans, what should I do instead? Pendley Rows? Weighted pull ups? More benching? Or should I just do another routine?

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Bench Press

Best technique: Brett Gibbs

Best set-up: Daiki Kodama

Strongest: Kirill Sarychev

>>38076390
Rows or chins. Or you could do what I did and do rows instead of pc and chins after deads.

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>>38076390

more deadlifting.

>>38076380
Cable pushdowns.
Why no bench anyway?

>>38076352
Does it bring back memories for you?

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>I've been spending my off days making arma missions and shitposting ITT

summer is wonderful

>>38076380
Ohp

>>38076273
Sorry bro! i forgot that one interview makes up for blackmailing other riders and forcing members of your own team to take EPO.
He's a product of what cycling was in those days but the man is a sociopath. He's ruined people's careers, so forgive me if i'm not taken in by the whole choreographed pr shit he does to try and recover his image.

>>38076422
>making arma missions and shitposting ITT
>summer is wonderful

Where does "pounding balloon knots for the principle" fit in there?

>>38076380
>tricep exercises that aren't dips and bench please
High-rep band push-downs, narrow grip push-ups, banded narrow grip pushups.

Din-din is ready lads. What should I watch?

>>38076444
Wait a minute... Buda, were you the original balloon knot memer?

>>38076390
Deadlift speedwork (75%-80% of your normal weight)

>>38076418

It's starting to limit my upper body mobility. I did cgbp for 3 weeks because I couldn't do dips, and my overhead position in the jerk was getting worse and worse

>>38076426

>

>>38076444

totally forgot about band work, thanks senpai. How do you do the latter?

>>38076449
Bobs burgers
South Park

Can watch it on kisscartoon

>>38076432
>He's ruined people's careers, so forgive me if i'm not taken in by the whole choreographed pr shit he does to try and recover his image.

The only career ruined was his own. Anybody that plays the game, knows the rules.

Imagine spending 2-6 hours per day on the bike for years and years and years, after surviving cancer, only to have your name tarnished for the remainder of time and history. His poor children.

I sympathize with Lance. People first. Corporations second.

>>38076468
>were you the original balloon knot memer?
I plead the fifth. Everything here is opinion or fiction.

>>38076481
>the latter?
Currently once per week for 100+ reps total after moderate pressing work. Da pump.

What is a balloon knot?

>forearms slightly too long to allow my palm to support the bar well with rip grip.
Looks like I need a wider grip

>>38076481
:^)

>>38076499
It's poetic and beautiful :)

>>38076510
The tie or knot at the end of a ballon when you blow it up and tie it shut so the air doesn't escape

>when buda enters the thread
http://youtu.be/8HLrXlfa9i4

>>38076499

I meant more about how exactly you'd actually do them. Put a band over your back and under your hands I assume?

How do I cut and gain strength?

My plan is at the end of this cycle to run sheiko high load 3 day with true maxes and just cut.

I imagine nothing bad will happen cause I use true maxes?

>>38076545
>a band over your back and under your hands I assume?
Yes sir. Just enough to slightly increase the intensity of the lift. Can't remember, but there was a program that included them as canon programming...

For whatever reason, I also feel like they keep my rotators happy.

>>38076548
>How do I cut and gain strength?
Be a beginner. Use anabolic steroids.

>I imagine nothing bad will happen cause I use true maxes?
IN MY OPINION, you'll waste a lot of time, effort, and struggle to not gain strength and risk injury. Don't know until you try, though.

http://www.powerlifting-ipf.com/championships/calendar.html

Why is this only USA/Europe?

>>38076591

I'll give them a try tomorrow, thanks

>set before AMRAP feels like ass
>Bar is sliding down my back
Ooooooh boy. I can taste the failure already. Wish me luck lads.

>>38076628
Let it keep on sliding and you'll have a lowbar stance

>>38076591
Never get a job as a public speaker because you're really demoralising

>get tendinitis in wrist
>hurt rotator cuff
>lying in bed on my back. reach to open the window behind me. somehow hurt my rear delt

all at same time :(

>>38076652
I'm currently lifting through a bum knee, blown out lower back and autism

>>38076628
>Bar is sliding down my back
Chalk up your back, and warm-up your shoulders with some band work and pull ups.

You can do it. No such thing as an "easy squat". Go get it, Retard-Friend.

>>38076651
>you're really demoralising
Thanks :)

>>38076639
Already did. The bar is sliding from the sweat. Almost fell off on the last rep

>>38076669
I'll give it a go. Thanks friend.

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>>38076628
>bar is sliding done my back

???

>>38076704

put it higher up on traps

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What would someone run after sheiko advanced large load?

Made a big tea and now am way warm. So glad the appetite is back.

How do I cut and gain strength?
My plan is at the end of this cycle to run sheiko high load 3 day with true maxes and just cut.

I imagine nothing bad will happen cause I use true maxes?

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>>38076716
>put it higher up on traps
>traps

>>38076727
You loop back around and have to do brogramming again

>>38076735
Is it cold out? I haven't been out all day.

FUCK YES I DID IT

>>38076777
Got an Asperger syndrome diagnosis?

>>38076752
what

>>38076740

>how do I cut and gain strength?

>Go with a modest deficit: -500 calories on off days/-300 calories on lifting days
>Eat .8-1.0 g of protein per pound of lean body mass daily
>Eat 25 g of simple carbohydrates ~30 minutes before lifting
>Eat ~100 grams of carbohydrates within 1 hour after you finish
>Go easy on carbohydrates otherwise

The trick is to avoid spiking insulin often to keep your body in a state where it can use your fat stores for energy, while timing carbohydrate consumption to provide energy for when you do lift. Increased protein consumption will keep your body from cannibalizing your muscle mass.

>>38076777
You tried the hardest. Triple 7's for the win :)

>>38076785
That's Panzer

>>38076790
Went for a sixth, but I just didn't have it in me, unfortunately. Shocked I even had the 5th. I think switching to low bar helped

>>38076788
I'm really really reaally lazy
My plan is to run sheiko high load using true maxes, eat 20% less and that's it.

>>38076753
Nope, it's hot. I just had loads of food and now I'm way too warm.

Dogger just farted.

>>38076834
This isn't your personal blog you shitposting whore

>>38076727

sheiko x12

>>38076844
Good thing she's talking about powerlifting

>>38076834
Yeah being warm helps the muscles contract without tearing so it's a good thing

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Proof of actual lowbar

>>38076867
You want to grip closer to your shoulders

>>38076844
I forgot it's your crymaxing about trappy thread.

Eating din dins and watching a comfy anime desu
https://m.youtube.com/watch?feature=youtu.be&v=MPeBsfCzLA0

>>38076906
Kek I see it everyday

>>38076879
Hands were barely able to keep it in place with pinkies on the rings. Had to move my grip out.

>>38076945
Good point

>>38076777
Nice! 290x5?

>>38076818

>lazy
>sheiko high load

¯\_(ツ)_/¯

Why the fuck did memeralda stop tripping and how am i supposed to filter her posts now?

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>>38076965
Yep

>>38075966

Wanna bet?

>>38076973

>Why the fuck did memeralda stop stripping

Because her wilks is lower than Gatekeeper Rasputin.

>>38076951
Well its worth practising with mobility just to keep that upper back nice and tight

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>>38076977
Do a vocaroo mong

>>38076970
Lifting is easy, not stuffing my fat face isn't

>>38076993
It's not a mobility issue. It's a long lower arm issue

>>38076976
That's good to hear. It sounds like you're grinding a ton and barely finishing sets for 5/3/1. Did you start with your actual max or use a training max?

>>38077011
Aaah ok, well done on getting it secure

>>38077012
Used my training maxes. I've been coming up on doing the working weight from before my cut for a decent amount of reps now. 295 was my squat 5 rm before my cut, and 145x4 for ohp. With bench and now, deadlift, it's less of an issue.

>>38077025
Yeah, the chalk really helped, along with slightly bringing my grip out.

>collectively Sean's Imgur albums have been seen over 300 times

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>when you tear off the scab on your shin while deadlifting in long socks AGAIN

>>38077086
>Not always using long socks so you never get scabs in the first place

i want some sickening wrist wraps. i need them so bad fak what kind should i get

IT WAS ONE FREAKING TIME ;-;

>>38077086
>not having leg hair so thick the bar gets scraped instead of your legs

Wew, farmers walks are harder than I thought they'd be

>>38077122
>>38077136


>>38077146
The knurling on this bar is wicked man, they're practically band new. In most cases, my leg hair would prevail.

How much does the strongest Indian St your gym lift?
There are two guys at my gym who close grip bench press 200kg

And the strongest Indian guy I've seen benches 90kg

>>38077169
He ohps 3 pl8, benches a little over 4 pl8 (does 405x4x2), and squats/deadlifts 6-7 pl8. Completely natty, the dude is a brick shithouse, and cutting to the 105s. The most genetically blessed dude I've seen in my life, runs Smolov every summer for fun.

>>38077194
Pics or GTFO

>>38077210
I'm not posting anyone that I personally know on 4chan without their permission.

>>38077218
>I lied, t. I fat retard

>>38077228
Believe what you want, don't need to prove jack shit when it involves someone else

>>38077237
U mad?

>>38077244
Why would I be angry if someone refuses to believe me over the Internet? It should be common practice to not believe what someone says on here.

>>38076815
hey fuck you mom

>>38077270
>:)
DELETE THIS

>>38076867
you have the autism ears

I can see them

>>38077287
When you respond to this post >>38076534

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>Tfw too tired to jack off

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>>38077282
:^)

>>38077296
Sorry that my head isn't so fat that it envelops my ears, like yours

There a gym regular at my gym who is severely autistic or something like that. He never speaks just moves his hands or head to say yes or no.

He is absolutely huge and looks natty. Biggest lanklet I know.

Lots of respect for him, I want to be as big as him.

>>38077309
even if it was a pic of trappy's fempen?

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>>38076156
>Maybe you should tell buda to fuck off as well, maybe then he will understand he was wrong much like when Bodorio did the same last time buda spouted some moronic shit

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>>38077301
>this post >>38076534
I smirked in the privacy of my own home.

>>38077309
>too tired to jack off
Have you considered saying that in /lgbt/, or /soc/, or /b/, or literally anywhere that cares?

>>38077348
Deleted

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>>38077237
Why are you being so impolite today?

>>38077372
>Bantering with Panzer
>Not posting people without their permission
>Impolite
Wot

>>38077386
Both if those are impolite

Brother thinks I spend all day on my computer browsing reddit

...

Sometimes I think I do too

>>38077410
Is he cute?

>>38077427
Trappy PLS

>>38077396
TIL

>>38077434
post his boipucci

>>38077348
but I care...

https://www.youtube.com/watch?v=tu-QjTNtDz8

>Twink Alex from plg: I mean at first you're going to pretend to forget about her, you'll not call her, I don't know, whatever... but then eventually, you really will forget about her.
>P is for PRutus: Well what if she comes back first?
>Twink Alex from plg: Mmmm... see, that's the thing, is somehow they know not to come back until you really forget.
>P is for PRutus: There's the rub.
>Twink Alex from plg: There's the rub.

When you think of PLG who do you think of?

For me it is Isley and Bodorio

>>38077506
Trappy.

>>38077506
>Isley and Bodorio
yup

>>38077506
Same here, and Marcel and Benchie

>>38077506
trappy

Deleted the video game I'm addicted to off my computer in a fit of rage last night
Now I've got to spend 3 hours downloading it again lol

>>38077506
Our lord and savior Jesus of Nazareth

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>>38077554
N-no bully

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>>38077554

>>38077506
Livia
;_;

>>38077587
Do people actually think this looks good?

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>>38077554

>>38077626
beat me to it

>>38077620
Well, he's got a six pack.

>>38077580
Are you Sean? Sean has green eyes

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>>38077554

>>38077677
Christ that dude is ugly

>>38077677
Why do I laugh so hard every time?

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>>38077554

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>>38077692
>>38077699
I-it's old, I look a bit less deformed now

>>38077737
Trip on Fat retard

>>38077506
Trappo n Esmeralda

>>38077506
Joffrey and Avon

>>38077760
I don't even have any tattoos

>>38077814
Post your dick and prove it

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>>38077825
>Dick
Nah

>>38077840
Shortest biceps on gods earth, no wonder your bench is good

>>38077814
>>38077840
Nice damage control (not really), faggot.

>>38077840
My arms come down to just above my knee you short armed faggot

>>38077677
Whose this semonic demonic?

>>38077860
Ayyy lmaooo

>>38077879
We know, underscore

>>38074615
Which Dietmar?

>>38077953
Post a bicep flex shot, I've never seen shorter biceps

>>38077967
Will do in like 10 minutes

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>>38077840
Not sure if me or Fat Retard has shorter arms desu

someone do the thing where a new thread gets posted please

>>38078041
Now I dont know what to do

If I make a thread someone else will probably make one at the same time and post theirs a second before mine

And if I don't make one nobody will make one

Fuck

>>38078093
If dubs you make a new thread.

>>38078116
fug, reroll

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Postan for that anon

>>38078158
>>38078158
>>38078158