/plg/ - Powerlifting general

First for (craft) beer is good.

second for haino = trappy = livia

>>38296578
get out of HB, riversider

>>38296578
What's wrong with non-craft beer? Nothing like a cheap 30 pack of PBR for 16 bucks.

SSB ARE YOU HERE I NEED YOUR SEXY NUMBERS

>>38296635
I'm on my phone and don't feel like typing much. Just bench more and eat a lot, it worked for Spoto.

>>38295983
>IMO
Into the trash it go's!
>>38296027
Literally delusional
>>38296119
>sport

kek

>>38296630
Except that it's pretty damn gross. Like copulating in a canoe.

Old bench 5rm was 100kg tng

>woke up today at 9am
>see message from mate wanting to train
>at the gym by 9:20
>what am I doing at the gym this early on a sunday
>meanttoberestday.jpeg
>Hit 100kg paused x6 while feeling like shit

>>38296696
>Literally delusional
that sums up buda pretty well

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>>38296630
just be a man and drink real alcohol (whisky)

>>38296699
WHY WOULD IT BE .JPG

THERE IS NO COMMONLY KNOWN IMAGE THAT SUITS YOUR STORY

STOP THIS MEME

>>38296617
>I'm senpai
Oh you.jpeg

>>38296699
Good job mang

>>38296703
>inb4 he wakes up tomorrow and accuses us of being the same person

respond to my email

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>>38296717
>mfw

>>38296654

K programming my own shit

lads are there any deadlift variations I can do without aggravating my SI joint? I tried memefferson deadlifts and they feel awkward, make my lat cramp, and still twinge my SI joint. the only thing I can think of are high rack pulls. any ideas?

I just want to pick some heavy fucking shit up is that too much to ask?

>>38296819
inb4 snap city and/or regression

I gave Alex a decent run down on how to get started last week, he can get you up to speed. Just keep in mind the volume I prescribed for him assumes you're doing it every other day, not once every third month.

>>38296698
Don't get me wrong, I definitely like good beer a lot better, but it's not that bad. PBR and Yuengling are my go to cheap beers.

>>38296869

Alright, all I want from you is this:

Spoto press RepsxSets@what%
Slanger PressxSets@what%

>>38296853
Well, why is your SI joint an issue in the first place?

Are you birdshirts or are there a million fucking anons running around with SI problems now.

>>38296893
no im not boardie

I fucked up sumo deadlifting by yanking the bar off the floor with my back instead of being patient like a month+ ago

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>tfw overslept and am gonna have to hit da Sheiko when gym opens up at 5AM

Actually looking forward to morning workouts. W2D1 looks pretty easy desu and I won't have to wait for any racks since the only people that are gonna be there are old farts walking on the tredmill or something.

>>38296890
I know roughly what Alex has been doing.

Benching 4x a week currently M/T/R/Sat
M/R: Spoto press 5 sets around the 12-15 rep range at RPE 8ish. Then some accessories, maybe dumbbell overhead press or something.

T/Sat: 5 sets around the 10-15 rep range slingshot bench RPE 8ish. Then 3-5 (I think 5) sets of close grip bench around 8-10 rep range at RPE 8ish.

He's just doing that with a linear progression in the weight each session. I think eventually when the rep range gets down to 5 or so (since he'll be staying at RPE 8) he'll reset and start over in the 12-15 rep range.

>>38296853
behind the back deadlifts
srs
aka hack squat

>>38296890
Spoto 15 reps x 5 sets with whatever weight lets you hit that without exploding. It'll get hard soon enough, there's no reason to come off the blocks going nuts. Slingamajig 10-15 reps x 5 sets, same thing for weight. Do lots of assistance work (I liked high rep CG benching and DB overhead presses) and BB silliness afterward, you're going to stuff your face, put the calories to work.

Today's lifts

I have discovered that the clips are exactly .25kg each at this gym... this is significantly heavier and i feel it's heavy enough to count as weight on the bar

... yeah well... fuck you too m8

Squat 102.5kg 2x4
Bench 72kg 3x3
Deadlift 133kg 1x5
OHP 46.5kg 2x4

Assorted Accessories for the next 45 mins

Cold shower followed by about 2 mins in the hot bath, cold shoer rinse down again. Locker room nudity is in no way sexual, arousing or gay. it feels very masculine though so must be raising my test levels!

>>38296925
I really wish I could be bothered to workout early in the morning, specifically because no one is there.

But I do love sleep.

>>38296950
ok I'll try it out

this is a stupid question but does it feel more like a deadlift or a squat?

>>38296979
>assorted accessories

like isolations/maintenance? What kind do you do?

>>38296993
Feels like dying

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Daily reminder that sumo is a meme and should be treated as such

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>>38296572

>Completed a 190kg deadlift
>Failed on 200kg
>Have completed 200kg before
>The depression is intense

>>38297114
F A T I G U E
A
T
I
G
U
E

what should i eat for lunch plg?

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>>38297073
that webm was gud

>>38297073
There's just so much going on in this one webm. I'm not even sure where to look.

>>38297073
lol that flash shirt is from target

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Ok so I'm actually not really liking the high frequency meme. I like to go really hard and I cant do that as well when I have to go the next day. So I made a basic 4-day template (that will probably be modified as I test it out).

I would use a more standard 3-4 day routine but Im trying to keep it "off-season" unilateral hypertrophy-based and I dont know any that really fit the bill. Anyway...

AxBxCDx

A

Back Squat
Work up to 6-8 reps @9
Drop 15% and do repeats until @9-10

Push-Press
Work up to 3-4 reps @7-8
Do repeat sets until @9-10

Strict Press
2-3x AMRAP at 50%

DB Lunges
DB Rows
"Chest Muscles"
Abs

B

Bench Press
Work up to 6-8 @9
Drop 15% and do repeats until @9-10

Close Grip
2-3x AMRAP at 50%

Deadlift
Work up to 3-5 @8-8.5

Meme Unilateral Deadlift Varient Hypertrophy

Shoulders
Chins

C

Front Squat
Work up to 6-8 reps @9
Drop 10% and do repeats until @9

Strict Press
Work up to 8-10RM
Drop 15% and do repeats until @9

"Lat Muscles"
Light Chest Flys

D

Deadlift
Work up to 3-5 @8-9

Bench Press
Work up to 3-4 @9
Drop 20% and do sets of 8 until @9

Meme Deadlift Unilateral Hypertrophy

Chins
Shoulders


Input appreciated. If you know a more-tested template, I might like to use that instead. Im kinda just winging it here. Thanks for reading.

Holy shit lads the roast I made on the bbq was pure sex no I'm eating ice cream

#treatyoself

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>>38297373
Nothing like a nice roast.

What kind of ice cream ? Also are you going to stick with 5/3/1 for squats and deadlifts?

>>38297373
are you still trying to be a twink?

is the guy who was asking about the ucleiko modifications still here?

knee is feeling better lads!!!11!!

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Every time I record myself squat I notice my eccentric and concentric are really dissimilar.
Aside from the hyperextension on the eccentric, are there any other obvious issues and what the hell am I doing wrong to cause this?

Pic related is eccentric, concentric in next post

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>>38297490

>>38297466
YES IM HERE JOFFREYYYYYYYYY

unlike you i am a nolife.

I would be running it as a 105 kg lifter for what its worth, and probably be doing it shortly after a comp

>>38297466
hey cutie

come here often?

>>38297466
Good to hear :)

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>>38297505
Possible bracing issues?

It might help others if you put the images side by side.

>>38297545
Yeah, I'll do that. Posting from mobile atm.

>>38297490
>>38297505
you're good morninging it a bit
hips shoot up, back angle goes flatter, knees push back.

and pls b in london

>>38297521
the maxing week is basically just like the first or last week of a competition block, then we start up again the next monday.
i'm considering uploading the spreadsheet and posting it but i'm not sure if i should.
>>38297530
ty friend
>>38297525
;^) i might if you stick around.

>>38297490
>>38297505
Pic one, bar is not over the middle of your foot, you're too upright. Pic 2 bar has come forwards to where it needs to be, and so you're more bent over. Bend over a little more when you start to squat. It's not a front squat you don't want to be upright. Bend over and use dat ass.

>>38297574
thanks, man.

>i'm considering uploading the spreadsheet and posting it but i'm not sure if i should.

is this because it's a UCLA thing?

thanks for replying to me from 2(?) threads ago btw.

>>38297596
>>38297559
Would you two mind fighting it out? Kind of opposite responses

>>38297619
https://drive.google.com/file/d/0BwbRTuR2YXARc29HblpOc2pOTWM/view?usp=sharing
you pick accessories on the last page.
and sure thing

>>38297434
>Also are you going to stick with 5/3/1 for squats and deadlifts?

Yes.

And comp bench... Please don't hate me, I've made a SSB/3/1 monster.

>>38297466
>are you still trying to be a twink?

"no"

https://youtu.be/zGgs89UeWt4?t=23

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>>38297650
Use the barsense app. If the bar doesnt move away from the midfoot, youre probably having knee extension before hip extension aka Squatmorning

>>38297556
This doesn't really help at all, you need to be a little more explicit. Thanks for replying at least.


>>38297274
>>38297274
FEEDBACK PLEASE. THANK YOU.

>>38297687
aw shit senpai, thank you.

how can i ever repay you?

>looking for a rare or a dank meme

>>38296572
why this bird is doingthis?

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>>38297490
even the chick on the left is laughing at you

>joffrey didnt get flooded to death

feels bad man

>>38297728
Oh right. I have the app and forgot about it.
>>38297754
She was waving at the camera for some reason

Don't really know where to post, you guys know your stuff - can someone check out my bench form? I've had to deload to 50kgs from 65kg as I was getting shoulder pain - I think I was flaring pretty badly.

https://www.youtube.com/watch?v=pUxeopWRvzs&feature=youtu.be

>>38297777
Can't see much from that angle

Looks okay but you are not getting tight in your setup at all

>>38297776
Speaking of bar sense, note the angle of the sleeve. You don't want the end of the barbell in line with midfoot, you want the bar where it sits on your back to line up with midfoot. If you just track the end of the sleeve then you're going to end up with the wrong idea.

>>38297687
>black text on bright saturated colours
Please make it stop

>>38297827
I dont think you can really have the bar anywhere except midfoot, you would lose balance. Or at least be able to tell immediately something was off when all the weight goes on your toes/heels

>>38297777
FUARK 140816 is that lbs or kgs?

>>38297865
Micrograms

>>38297799
Yeah I have some other videos but the angles probably worse, I had my phone leaning on barclip on 3ft foam box. Figure at least you could see elbow angle and shoulder positioning, but it doesn't show bar path at all.

When you say I'm not tight in my setup, are you saying all over? What should I be focusing on?

>>38297865
kek its the date you dip

>>38297884
http://strengtheory.com/how-to-bench/

>>38297777

The only thing I can determine from this angle is that you have your rack pins too low, and that you need to start pausing your reps.

>>38297032
I forgot my workout notebook so just curls, ab work, incline chest press, lat pull downs and triceps pushdowns

>>38297911
use your phone you weirdo

>>38297852
i didn't pick the color scheme tBh.

>>38297921


Come with me

Leave this place behind

Let's get fucking huge

>>38297897
tl;dr

Eat mroe

>>38297921
see>>38297766

>>38298056
why would i have gotten flooded to death?

If you're fat, maybe 22-25% bf, are your maintenance calories for maintaining that weight considered "surplus" when people talk about gaining muscle on a surplus?

Does anyone know how to save a video from barsense?

>>38298068
Dude I really dont understand the question, but if youre above 15-18% there really is not a good reason to ever bulk, and you could probably even gain strength on a slow cut.

Anyone have the OP's pic from the PLG gen from 3-4 days ago of the redhead/brunette lifter who looked emotionally hurt?

>>38297114
>deadlift 215 for first time (dyel that started like a month ago)
>back is numb last rep
>who fucking cares get your 5th in
>do it
>feel like I have DOMS right there
>skip a couple workouts, can bend without feeling pain now, but still a little tight

what did I even do? at least you didn't fuck up like me with babyweight.

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Wew

How do I even manage this

>>38298138
Record yourself, your sense of form is likely non-existant

>>38298150
Couple of things could be going wrong.

Could be standard squatmorning.

Could be losing upper back bracing at the bottom.

Upload to YouTube

>>38298150

You do what I do and start too upright after your walkout and end up with the bar just a little behind midfoot going into the squat.

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>>38298194
I'm not sure if it's a goodmorning or if I'm trying to be way too upright on the descent

>>38298254
wew thats ugly

dont divebomb.
see where your knees are in the hole? keep them there when you ascend instead of letting them shift back

>>38298254
It looks like a squat morning to me, video goes kinda fast and Im tired, though.

Look at two angles, the one made by your knee, and the one made by your thighs and body. If the angle.of the knee opens with very minor movement of the angle.by the hips, you dump torque off of your legs and onto your hips and back.

Again, I think you would notice being "too upright". With a bar more than bodyweight, any movement backwards or forwards would be felt pretty drastically; you would feel like all of your weight was on your heels or toes. Dont even take my word for it, next time you go to the gym, unrack it and purposefully move off of midfoot in either direction.

I'm confused

Turns out having a car to drive the ~3-4km to the gym instead of spending 30 minutes walking each way makes going to the gym a lot easier and more appealing, who knew?

>>38298355
Aren't we all lad

>>38298150
Been considering getting one of these, are they actually worth it? Pretty sure it's just gonna confirm my suspicion that I need to do more speed work

>>38296572
Rich Pastrami is my favorite all natural deli sandwich.
That being said iv spoken to Mr Piano one on one for about an hour. What I can tell you is that Mr. Prosperous Potatoes takes so much Anadrol and caffeine that on some level he knows his days are numbered. In fact he will not peruse any long term business deal or venture because he doubts he will live to see the profit. Mr. wealthy Paraná only goes for short term high risk bets especially those that endanger his kidneys liver and heart.
Also Mr. Panomera slapped a retarded kid which definitely says a lot about his character.

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>>38298355

nn lads

my pee pee made a poopy :((

>>38298235
Poutine I have eye cancer from that thread.
The autism on /fit/ is too much for me

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>>38298462
sleep tight

>>38298490

Autists at least have an excuse. This is the robot brigade out for their daily walk.

>>38298490
>>38298512
>unironically posting on/reading /fit/
For what purpose

>tfw you will never make breakfast for livia
why lift

>>38297490
>>38297505
>>38298150
>>38298254
is this a low bar squat?

>>38298644
>ywn drink her homemade protein shakes

>>38298686
I'm not going to answer that

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>>38298644

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>tfw found a piece of hair in my burrito

Has anybody here ever struggled with calf pain while rising from a squat? I've had issues with my squat form from basically day one and this is a prevailing thing. Even if I'm squatting on the floor, heels down, my calves will still kill me when I try to stand up

For the life of me I can't figure it out, it feels like I'm pushing through my heels or mid foot at least so I don't get it

>>38299102
Yes

Are you wearing SBD's or some other thick sleeve?

>>38299211

Nope

I switched to adipowers from flats in an attempt to alleviate the problem, it helped somewhat but the problem seems to persist. It's especially bad because just looking in the mirror from a side angle it seems like I can go down further and further until a certain point where I just get total butt wink. I can't tell if it's a flexibility issue or what but the next time I'm in the gym I'll try to take a form video.

>>38298832
so?
i am high test

>>38299102
Yes. I think it's caused by falling onto the balls of your feet rather than staying on the heels. The problem becomes apparent during my initial weeks of low bar in a given cycle. Having proper mobility / bracing properly seems to fix the issue

>>38299234
Hmm

For me it's usually related to all the pressure being put on my upper calf by my sleeves combined with sitting directly onto them.

You could try a wider stance or squatting a little higher and see if that helps

>>38299289
yea but she's a lying piece of shit pretending to be one of her friends/trainees

wtf

>>38298832
I am not convinced.

I think it's much more likely that Haino is a confused individual who has some fantasy about being a trap and used pictures of Livia.

>>38299355
i agree its pretty lame but my penis just doesnt seem to give a fuck

Is something like Sheiko necessary or useful to somebody just out of a beginner program like Stronglifts or SS? I get the impression that the amount of volume is only necessary because that's really the only way an advanced lifter can make progress relatively quickly, is that not true? Would somebody just finishing a beginner program continue to make relatively quick gains without the use of something like Sheiko?

>>38299387
LMAO

yeah okay, when trappy was about to get doxxed the REAL livia just so happened to delete the pictures off of her 7 YEAR OLD last.fm account

Nom trappy IS livia, if haino was pretending to be trappy there is no way she would have deleted the last.fm.

Plus pent talked to her about deleting the last.fm before she got doxxed if you check the owg archive

its already proven

transvestites are mentally ill
more news at 11

>>38299429
>Is something like Sheiko necessary or useful to somebody just out of a beginner program like Stronglifts or SS?
No, not at all. Plg just likes to complicate things unnecessarily.

>I get the impression that the amount of volume is only necessary because that's really the only way an advanced lifter can make progress relatively quickly, is that not true?
Yup. And it's a pain in the ass let me tell ya.

>>38299439
Wait

What if they're the same person

What if it's a split personality thing and each of them has their own social media.

Like how matt kroc and Janae Marie kroc are both online

ok, trappy-chan aka Livia aka Haino is a lying, mentally ill, autistic weasel fucking bitch.

now that that's settled, stop fucking talking about her

>>38299521
no
trappy chan a cute A CUTE

>>38299462

As an intermediate lifter, what's a good program that takes into account the slower progression while still keeping it at a good pace? I've been taking a look at the Texas Method and it seems pretty good but I don't know how it would actually work for progression on a week by week basis

>>38299535
yes she's cute but she's fucking legitimately autistic.

>>38299546
TM is pretty good. The base TM cycle at 2.5kg/5lbs a week will work for a while then you'll have to change things up. It's important to understand that TM is basically a variation on Starr's Heavy/Medium/Light programming and there are a number of ways to put it together. The latest edition of Practical Programming goes into a lot more detail on this. If you really get into and start running waves properly then "TM" i.e. H/M/L style programming can last you for a good long time.

You can do shit like dialling up or down your volume and intensity days relative to each other like whatever that chart that floats around here says but in the context of the basic weekly linear TM I don't like this. That's basically a good way to eke out every single last bit of weekly linear progression, and wreak yourself in to process. As a novice it's very important to learn how to push until you can do a 5RM for sets across on 10 minutes rest. As an intermediate it's important to learn when to push.

You'll also probably want a lot more upper body volume then TM provides. If 5x5 benching and a single set of 5 works for you, then great. But it probably won't be enough for a lot of people.

>>38296979
>Rasputin is back

YAY! I sure do love that annoying homo's pathetic progress and late night rants about how he wants to kill himself.

>>38299999
>>38300000

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>tfw moving across the country today

NOOOOOOOOOOOOO
ITS BENCH DAY TODAY

AND I INJURED MY SHOULDER WHILE SLEEPING
IT HURTS SO BAD LADS

WHAT

THE

FUCKKKKK

>>38300184
You didn't injure your shoulder while sleeping, it's just a bit bound up because you never fucking stretch.

Have a good stretch right now and keep it mobile. It should loosen up before you go.

>>38300201
can you write me a stretching program

>>38300201
I have no idea what's wrong but the bone is in a lot of pain

I actually dreamt I was benching on a really narrow bench and it was wobbling and waving and the bar was bent and I had to grip these giant foam pads

I wake up and my shoulder / scapula has been in pain ever since

>strange pec twinge when abducting arm during normal daily activities
>can break a 3 rep bench or with no pain at all
>flies don't hurt either

Wuts going on

>>38300219
Lemme check me book and I'll send you some moves to get it reset.

>2000+(8x2)
>Not sleep benching with perfect form

Never gunna make it.

>>38300260
I'm gonna just do some band stretches but this is weird

I keep injuring myself on literally anything. I think I need to deload...

>>38300184
https://www.youtube.com/watch?v=Ryi0xBaWGu4

>>38300278
>6 whole minutes
>first thing he does is put a rumble foam roller on this spine

lad...

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>>38300273
Does it feel like it's right at the joint? You might need to mobilise the socket. Do this at the gym to warm up and reset your shoulder.

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>>38300304
Reee that's for before you go. Do THIS at the gym

>>38300304
I'll try it before benching, the pain seems to be more at the end of my scapula or perhaps my roster cuff?

First time with shoulder pain so I can't quite tell

>>38300317
>She actually bought supple leopard
Absolute mad girl

>>38300278
>foam rolling
>doing anything but make you feel good about yourself

Yeah, nah.

Also, lying shoulder dislocates? What is this nonsense?

>>38300319
Don't do the first one before benching, do the second. Picked the wrong image.

>>38300320
Don't tell her it's free in the Dropbox..

>>38300337
I like books...

>>38300348
Tbf I downlaoded becoming a supple leopard last year and I haven't read a single page
I guess if I had a physical copy and saw it every day is eventually feel guilty enough to read it.

>>38300320
I like having a book, it forces me to read it because it stares at me and makes me feel bad.

>>38300323
>>38300286
Considering he has a master of physiotherapy, a bachelor of exercise science and works as a physiotherapist I dare say he knows what he's talking about

>>38300358
Kek yeah, get hip twinges and its just there like 'if you read me and did the mobility work you wouldn't have this problem'

I fucked up sheiko, I'm mid way through it literally and everything is starting to hurt an dim injuring myself easier than ever

Should I just max out, deload and try again?

I buggered sheiko

>>38300411
Warming up? Stretching? Any kind of recovery work at all?

>Hurt durr do high volume programme cold and stiff
>G-guys I keep getting injure

>>38300377
Sorry was that you in the video? Did I hurt your feelings?

>>38300421
There is lots of stretching in the program and I stretch right before ever single session.

>>38300425
no and no

you asked what is this nonsense so I said that suggesting that it isn't nonsense

How is commisar so resistant to injuries?
If I did what he does I would literally break my spine

>>38300432
What do you do to warm up? Also, if you're feeling achey slow thorough stretching when you get home is far superior

>>38300482
Main hip stuff and band pullaparre

>>38300482
you can tell something is fucky with my keyboard

>>38300484
Are you doing any light cardio to warm up your muscles or just stretching cold? I'm talking brisk 10-15 minute walk

>>38300432
>I stretch right before ever single session.
stretching before you workout can cause injuries
you're better off doing really light weight, basic movements that warm the joints, muscles and tendons

my gym has children/ womens/ mens bars and they weight 10/15/20kg respectively, when i warm up for any overhead movement, i do presses with all of them as well as have the plates sit on my wrists (forcing them back) and do presses with them

>>38300494
Pullupapaare

>>38300499
Yeah mang. Every session should start with an empty bar. Even if you can throw 150kg thru da roof

>>38300497
I walk to the gym in a hoody

>>38300499
I do dynamic stretches
Also I do warm up a lot before lifting obviously.

I only started injuring myself when I started missing sets on sheiko. I think my body needs a big fat deload

>>38300515
How are you with your nutrition? You are working really hard so I hope you're eating plenty too.

>>38300526
Yeah I am. I really just think it's poor fatigue management.

>>38300526
i would show you my nutrition if u kno what i mean hoe

>>38300558
desu lad did you really have to ruin it when the thread was finally on topin

Delete your post

>>38300543
When is the last time you deloaded? You should get some Epsom salts as well, great for fatigue. Nice bubble bath and comfy stretches while you deload. You'll be back real quick.

Isley are you here?I have some questions on bench grip width

>>38296578
Un-Islamic desu

>>38300564
you delete your post rafaello

>>38300623

You shouldn't really need him for that. You know what his answer is going to be.

>>38300623
>>38300638
I already bench with max grip if that's what you're implying.

>>38300623
hey

>>38300658
Of course he is.

Isley only has two tips for bench:
- max legal grip width
- work on a bigger arch aka less ROM

That's it.

>>38300661
>>38300623
I have been benching max grip for a while now.
I have just realized my elbow angle is waay past ~90 degrees,should I care about that?Maybe try bringing grip closer if I stall again?
Also,do you have any resource on how to jap meme grip?

My right has been bothering me for a while. Tried going semi heavy yesterday and it feels worse today. How long do I have to take a break to fully heal? I don't want to lose all my gains

300kg Sumo @ 83kg after my 7th time sumoing, I've been counting (30kg sumo PB)
https://www.youtube.com/watch?v=QW8wS20-jng

>>38300136
Where to where>

>>38300729
Right what?

>>38300586
Good afternoon morning spoonfu

>>38300729
right what?
heavy what?

we can't read your mind buddy

>>38300748
>>38300754
The right side

>>38300744
Kevin why the sudden sumo? Assistance stuff? Or just because you saw me doing it on IG yeah? ;)

>>38300762
>ust because you saw me doing it on I

You're anonymous, who are you? Yeah doing them as an accessory

>>38300744
If a program tells you to deadlift to knees what do you do? You lock out at knees?
Do you deadlift halfway up your shins?

>>38300776
Deadlifting to the knees isn't something I'd bother doing

>>38300783
But what if you had to
How would it work

>>38300748
no wonder youre single
you dont even respond to my advances

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>>38300769
Oh like a week ago I posted a pb after my third time switching to sumo and one of my mates tagged you and said some joke about disappointing you for switching, sounds weird as fuck now that I wrote it

>>38300760
No.

>>38300788
I'd deadlift slightly above the knees/at the knees

>>38300790
I always get paranoid she assumes I'm posting this

>>38300751
Happy Sunday mornnoon

>>38300800
So you'd do a full deadlift?

If I put a gun to your head and told you to deadlift to knees but not lock out otherwise I'd shoot what would you do?

>>38300792
If I got 320 sumo, I wouldn't very proud of myself desu. At the end of the day it's sumo

>>38300805
I didn't post this btw
>>38300790
In case that's why you responded

>>38300808
wonder why you would shoot a man before throwing him out of a plane

>>38300808
I'd take the bullet

>>38300790
I didn't post this btw
>>38300805
In case you're wondering

>>38300811
If you could beat brett gibbs at worlds but you had to pull sumo would you?

>>38300826
I didn't post this
>>38300826
in case you were wondering

how many reps of pull ups/ chins/ dips should i do before i start adding weight

>>38300833
I didn't post this
>>38300833
In case that's why you responded

>>38300838
15

>>38300817
I have decent reading comprehension. I know when it's you.

What should I have for brunch?

Also reading up on overhead squats. What do they carry over to?

>>38300831
If there was ever the slightest chance of me getting that strong and I had to decide? I'd rather lose.

>>38300847
the snatch, obviously.

>>38300847
>I have decent reading comprehension. I know when it's you.
Spooky, but I hope so.

>What should I have for brunch?
I'm having macaroni and cheese so I'd suggest that

>Also reading up on overhead squats. What do they carry over to?
A sore spine

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>>38300856
Do you like dags?

>>38300865
Sooo... A strong spine?

>>38300842
why not 5? any specific reason?

>>38300754
Kek i just woke up. My right knee. Squats. Doesn't hurt when I walk and stuff, only when I bend my knees quite a bit

>>38300847
>Also reading up on overhead squats. What do they carry over to?
nothing

unless you squat jerk they offer very little, even in weightlifting

>>38300908

I wouldn't go so far as to say 15, but doing low-rep work on those exercises can tend to squander their advantages. They're not generally main lifts (if they are for you, feel free to disregard this) and the big edge of them is that, rep for rep, they're not very stressful. You can churn out a lot of volume on them and not get beat up, which stops being the case pretty fast if you're loading them up into the 85-90% range.

>>38300908
above 15 reps stop being in the optimal range for hypertrophy. You need to be at around rpe 9 or so at the last rep but within the 5-15 range to be getting max stimulus. for accessories I usually start at a certain weight I can do for 10 and increase by one rep up to 15, then increase the weight.

>>38300914
Do you have sleeves?

>>38300943
Yeah I used them yesterday and it didn't really help. Helped while I did em but made it worse the day after. Should I just focus on deads and bench for a month or two ?

>>38300902
not necessarily, as far as I'm aware the best way to keep your spine safe is to build strong spinal erectors with back extensions, snatch grip deadlifts (these are great) and the likes
As well as have a very strong core. Very very strong.

That's why most weight lifters dont seem to injure their backs so often, they literally train half their competitors lifts with a snatch grip.

Or so I've been told.

thoughts on doing high volume 6 days a week (with good form) and doing deloads whenever i feel to (8-10 weeks maybe?) for powerlifting?

>>38300958

WLers also aren't generally doing stuff that's particularly stressful on the lower back, as far as competitive lifting goes.

>>38300966
I disagree. But I don't disagree that you should always train with a fully recovered lower back. If a muscle is fatigued and weakened it's going to get injured.

>>38300954
first thing is to understand why you got injured, do your knees cave? DO you have a lot of forward knee travel? How much do you point your toes out? don't try and tell me right now but you should think about all those things over the next few weeks. Try and do as much as you can pain free.

>>38300960
6 days on every main lift? Or what exactly

>>38300838
Probably ten or so pretty strict

>>38300983
no, Squat/Bench/Diddy and repeat.

>>38301004
Sure give it a try, although I'd say put one deadlift day as light

>>38300975

I'm curious now.

What do WLers do that's as rough on the lumbar as some of the stuff found in powerlifting or (especially strongman)? Not trying to be a dick, just oly is something I don't know as much about as the other strength sports.

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Thoughts on Izzy's intermediate programme?

>>38297073
>those memers on the back
noice

>>38300902
Mommy I made a poopy in my diaper please change

>>38301044
Well there's a lot of variables that I'm not taking into concise ration, like stress, fatigue, programming, form.

But the high bar squat, front squat and snatch can all be stressful on the lower back like the low bar squat and deadlift can be, if the conditions are poor, such as poor recovery, not lei tending to your body, too much volume e.t.c.

I think they are equally as risky personally. Although the thick 13mm belts used in powerlifting comps probably help with taking load off the lower back a lot.
Weight lifters can use belts but they often don't or use very thin belts for whatever reason, probably positioning and form related reasons.

There's lots of factors truth be told

>>38301050

Should work but it'd be something you have to work up to volume-wise, especially if you're coming in off SS or similar.

Might want to tweak the assistance stuff slightly as well depending on your mobility, strengths/weaknesses and such. Personally I think I'd rather neck myself than do deficit SLDLs but that's just me. No reason they couldn't work for someone more mobile.

so now that haino is proven to be trappy I wonder which new trip will come out next week

>>38301073
Post yfw Fil was a trappy front all along

>>38301073
t̶r̶a̶p̶ trip* roulette

>>38301073
nice damage control raphaello
kill yourself you beta numale cuck
lol u couldnt even get sum from a fucking transvestite

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>>38301079

>>38301073
Tbf they really deserve it.

Despite their personal information being on the life, they still continue to shit post here daily and be purposefully contrarian like children and de-rail thread after thread.
They deserve it.

Had she just left, explained that she didn't want to post with her personal information freely available then the worst we'd get are a few people posting about wanting trappy oh back

Nobody would care about her being gone
Nobody would have any incentive to find out more about her, instead she's just converted everything up and now there's a big mystery people want unfolded.

The morale of the story is DONT BE SNEAKY, you can leave at any time, don't be sneaky about it.

>>38301072
I'm on his novice programme at the moment and there are another 3 stages, each with more volume, before you get to that.

>>38301093
Anybody else hear the sounds of the ocean when watching this?

>>38301098
>sneaky about it

To think that the biggest weasel of them all was under our nose the whole time and it wasn't even Isley

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Good morning, /plg/.

>>38301109
Hmm I hear the faint sound of an airplane flying by, now it's getting louder, louder, now the sound is dissapaiting.. Gone. Now I hear a dog barking.. Oh wait my windows open

>>38301119
Sunday morning, praise the dawning

>>38301119
GM! nice pepe mayne

>>38301029
speed diddy maybe. Or some strongman event such as atlas stones or whatever but with lighter weight than usual deadlift

The train lines are shit

Absolute dog shit

>>38301142

If you're worried about lower back fatigue, the stones are about the last thing to program in.

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>when 80% 1rm feels hard

I should've slept lads

>>38301154
farmer walks maybe?

>>38301119
Teletubbies?

>>38301196
Lala and poe

>>38301179

Maybe. I'm not sure how much carryover they would have to the deadlift but there should be some overlap. I'd say a lighter form of deadlift (speed work or variations that limit the stress on whatever is getting burned out - usually the lower back but not always) would be the best choices most of the time, barring any specific reason to use another movement.

>>38301200
i would lala trappys poe if you know what i mean

>>38301201
grip strength and some degree of cardio. But hell yeah, i'll do both. With good form everything is okay.

>>38301210
I don't

>>38301200
tinkywinky, dipsy

Esme?

>>38301210
You'd lick Trappys butthole?

>>38301235
Id tinky trappys winky if you know what I mean

>>38301278
I don't

I'm walking to the gym now
Ask me anything

>>38301334
Cock size?

>select all pancakes

Think I'm going to a diner once I'm done training

>>38301334
are you a dyel asian? because me and my boys are done smoking ciggies at the boneyard

>>38301334

What are you doing for what weight and what rep/set scheme?

>>38296925
>looking forward to morning workouts.
Be careful to get warmed up before lifting. Either lots of reps with the bar, or some light cardio to get blood pumping.

Getting under the bar early in the morning can make your spine feel like bamboo and your quads feel like slabs of lead.

>3am lifter here :(

>>38301577
>he woke up

>>38301445
some crunches some curls dips and shurgs with my chad buddies

>>38301603
>woke up
I haven't slept later than 5:00 am in 9 months.

It's a blessing in disguise, though. My days are WAY more productive, because I have to use my time better.

Live like a clock :)

>>38301645
clocks arent alive so please follow in their example

>>38301658
>the only way to tell that time doesnt stand still and is advancing is because something changes
>which can be as simple as clock numbers/hands changing
i think he is on the right path

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>>38301658
>clocks arent alive
You can do, and be better, friend. What you do here isn't a living. It's a waste of a life.

I believe in you :)

https://www.youtube.com/watch?v=P3I3A4_36yQ

>>38301701
i'm not watching that video o enlightened one

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How do I look today?

>>38301715
blueshoes?

>>38301724
forgot trip

and even i don't look as bad as that guy.

should i have worn something less package disguising?

>>38301715
From the thumbnail you look particularly unimpressive. Cut that body fat breh.

>>38301577
Just finished the workout and I feel like death. I felt warmed up despite only doing 5 minutes if stretching and light cardio, but I just had 0 energy.

Squats felt relatively easy but bench was pretty hard despite only doing 80% 6 sets of 2. I attribute that difficulty to pausing my reps, however, since I only used to do TNG bench. Now that I'm on sheiko and volume is high with a lower intensity, I felt it's the best time to start actually pausing my bench reps in preparation for my first meet

>>38301073
How was it proven?

>>38301792
>>38298832

>>38301778
>I feel like death.

You will adapt, but it may take a couple weeks to a month. In the meantime, reducing your working maxes by 5-10% is better than risking injury, if you need to make adjustments.

In the morning, your spine hasn't "warmed up" and compressed a bit yet. Muscles and connective tissue take longer to become supple, etc.

Lots of carbs for dinner may help, as well. Stay hydrated (you dehydrate as you sleep).

Good luck.

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>Cutting progress

Why does it feel like I'm not going anywhere with this lads?

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>>38302059
Im the same weight, with the same goal weight and also trying to lose .5kg a week

>>38302059
>Why does it feel like I'm not going anywhere with this lads?
You lost 1kg in 2 weeks. That's a good rate of loss while still having enough cals to lift without feeling like death.

If you feel like you've stalled, then you might need to reassess your TDE and adjust as necessary.

Or just add 20-30 min of walking every day when you wake up (or alt cardio).

I just stepped on the scale this morning at 196.4 (down from 225 last February).

Twink-mode engage :)

>>38302083
that 2.5kg jump
wew

>>38302121
Hey buda, with my disc issue I am struggling to do rows, with the exception of dreaded dumbbell rows that I h8

How do I get good at chin-ups and how I learn to like them because they feel like plague

Lots of love, anon

>>38302121
A lot of that kg lost if probably water weight tho

>>38302145
I got my hopes up for nothing :/

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>low bar squatting for the first time since the /plg/ meetup meet RIGHT NOW

Feels good lads :)

>>38302149
>get good at chin-ups
If you can't do many of them as-is, then start doing them every day.

Lots of small sets (even singles if you have to).

Once you've built a respectable volume per day (20 per day maybe), then start adding some weight to one of your sessions.

Once you have the ability to hit them unweighted for sets of 10, you can start to periodize/program them like other lifts.

Some days use a resistance band assist to do tons of reps. Rest a day, then do them at bodyweight. Rest a day, then do them weighted.

Basically DUP for chins.

>>38302152
>A lot of that kg lost if probably water weight tho
If you just started your cut, then it may be. Weight yourself at the same time every day, and watch the weekly trend. If you're not moving, adjust.

>>38302059
Heh. 3.2k TDEE? Do you do a lot cardio?

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>>38302059
Keep going. You're making progress. It takes time.

>pic related

>>38302183
>3.2k TDEE?
>>38302059

That TDEE does look a little high. As a "light active 196 lb male", even on a day when I lift for an hour and walk for 30-45 minutes, my TDEE is never over 3200 (losting at a rate of 1-2 lb per week).

>>38300873
>>38300902
Esme, it's almost time.
>296

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Sundays are top comfy lads

>Liftan in an empty gym
>Going home to the parents for a hearty home cooked meal

This is the good life

>>38302183
>>38302198
My TDEE fluctuates between 2900-3100 and I'm a twink who does no cardio.

>>38302220

Jelly desu

>gym is surprisingly busy for almost 11 in a Sunday
>downpour outside

>>38302226
>I'm a twink who does no cardio.
You're also assuming a surplus, and you're younger (than me).

Looking at your frame, you also may naturally have a tendency to "run hot" and burn a few more cals. I'd say the word "ectomorph" but I'd get run out of town for pseudo-science.

>>38300958
I'm thinking about trying some snatchgrip diddlies coz I'm trying to build my erectors. I'm already doing good mornings but it would be nice to have something more fun to try as well while I'm doing lower intensity.

>>38302248

Snatch grip deadlifts are great for upper back development and teaching you to keep your back straight. Your quads will be burning after a set of 6-8.

>>38302226
>>38302198
Btw, to determine whether I estimated my TDEE too low or high I can only see by weight loss after a week yea?
I remember buda saying around 1% per week?

I estimated my TDEE to be 3k at 193, 122kg. I lift 5 times a week and usually do 30 min light cardio on each session.
You guys' TDEEs make it seem like mine is more at 3.5k maybe. Idk.

I actually forgot weighing myself daily, but once in a week should be enough anyways?

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poutine are you here

I may be able to elaborate on SSB's information if you want

>>38302248
Do it qt, I've literally just got back from the gym and did a bunch of OHP for the first time in like 6 months
Also hit a sweet bench pr

Variation is fun.

>>38302181
Thanks for the advice Buds, I appreciate it
Its nice to get advice from an adult and not a Brazilian man child

>>38302263
Yeah I could do with that, will it support my aims of perfect hinging? I want to be able to fold perfectly in half with a flat back. I also wanna do splits, but that's a different project.

>>38302314
Look up pancake good mornings if you wanna get good at being paper
Being lean will help with that too

>>38302297
Hooray ^-^ how did your OHP feel?

>>38302265
>once in a week should be enough anyways?
It can be. I like to weigh every day, though. Easier to see trends.

If you weigh once per week and one day includes tons of sodium and water retention, you might feel disheartened the rest of the week, lol.

>>38302297
>Variation is fun.
Word. Variety is the spice of life.

>>38302310
>an adult
I am a fat man-child, by unanimous decision. You're welcome, hope it helps.

>>38302284


Yeah man. But I think the monster I've created is gonna be really good. The Only thing I fucked with was Spoto rep ranges. I dunno if I can even call is Spotoshot, so I'm calling it S/S/B

Should I do some form of DUP for all lifts? Including accessories?

That should technically be "optimal," or at least better than more typical ways, right?

>>38302337
A OHP hiatus was what I needed. Definitely eager to get back into it.
Ive been doing a little bit leading up to today and it doesn't really effect bench press at all so I have no reason not to do it anymore.

Maxed and hit lmao1esmeralda which was not a PR but I need to build my strength back up

You lifted yet? Or gonna go later?

>>38302338
Hm yea, I see. Right after getting up, right?

>>38302326
Yeah I've seen they look way fun. Might have to give them a try when standing straight legged GM feels more comfy

>>38302387
Seated good mornings will help you progress to pancake good mornings, so try and get comfy doing them and feel a nice big quad stretch

>>38302375
Gunna do Monday Wednesday Friday normie times. I feel nice and recovered now after SS tho so I reckon this coming week is gunna be beautiful

>>38302380
>Right after getting up, right?
Correct. Butt naked, right after my "morning movement".

>>38302370
>some form of DUP for all lifts?
Sure. Use Prilepin's chart, program conservatively (on the lighter end), and have at it.

Deadlifts might be better off with less frequency, but that is largely individual to the lifter.

>>38302284
Not poutine but you should elaborate anyways desu

>>38302396
Yeeeaah. I'll keep up with my deep forward bends in yoga as well. I'll have hamstrings of peace by the end of this hear

>>38302436
>I'll have hamstrings of peace

Jelly. My hamstrings are warmongering fucks.

>>38302403
Normie hours are the worst.
Its nice to start a fresh, I could do with this program ending soon so I can let my body relax.

Hopefully it goes well for you, it gets very had near the end so bare that in mind

Non-blueshoes thread >>38302461
>>38302461
>>38302461
>>38302461
>>38302461
>>38302461

>>38301577
>make your spine feel like bamboo and your quads feel like slabs of lead

Wewww iktf

>>38302448
You can join me in my mission and squats will feel like a velvet glove and deadlifts will never bother you.

The dream

>>38302453
I'll get high calorie stuff in the cupboard and keep up with mobility. Pls no hib snab

>>38302467
sup rafaello
u still butthurt u didnt even get to fuck a transvestite lmao

hey just stopping by is buda still posting?

>>38302474
>The dream

Don't make promises you can't keep

off to work, lads and lasses.

>>38302547
Sup bby.

>>38302516
That's livia you dunce.

>>38302489
Don't be afraid to round down with your work sets.
Say you have to squat 73-74kg; an idiot like me would do 75kg but if you feel like crap then go for 72.5kg

You have free choice to round up or down in sheiko, use it to your advantage.

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>>38302560
fuck OFF

>>38302560
christ do you ever stop posting

>>38302562
nice damage control raphaello u cuck

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>>38302585

>>38300744
Are you ever going to lockout the bar