/plg/ - powerlifting general

>>38403808
>Sean go home

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this post is reserved for my future gf

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this is now a pupper thread

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Fifth for fuck boris

Nth for why am I a weak bitch, and when will that change?

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WHAT ARE YOU TRAINING TOMORROW?

DID YOU DO ANYTHING FUN OVER THE WEEKEND?

DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?

HOW YA HOLDING UP THERE, FRIEND?

>>38404024
>WHAT ARE YOU TRAINING TOMORROW?
Deficit deadlift

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Went to the fair/carnival

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
Smoked turkey leg

>HOW YA HOLDING UP THERE, FRIEND?
Awful. Tired of being weak.

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>>38404024
>WHAT ARE YOU TRAINING TOMORROW?
slingshot bench 285x5@9, CGBP 175 3xwhatever, SSB squats 375 5x5, whatever else I feel like

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
worked on some house improvements. yesterday was my parents' anniversary, so we took them out for dinner and had some drinks with my cousins and stuff. was pretty fun.

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
YES. had a 24oz. ribeye last night and it was incredible
also had a breakfast skillet in it today with double chorizo, 2 eggs over easy, hashbrowns, green peppers, bacon, sausage, and cheddar cheese with some raisin toast. was really good

>HOW YA HOLDING UP THERE, FRIEND?
pretty ok. trying to make an effort to not hate myself as much, but getting over the mental block of assuming that people hate you as a default is hard

>>38404061
>Awful. Tired of being weak.
you gotta walk before you can run anon.

>>38404024
-Probably nothing, maybe some cardio. Might do some light snatch variation work for form if I have time.
-Not really. Drank a bit and watched TV last night. Was cozy though.
-We made chicken bacon ranch pasta. Was v tasty.
-Shit until I can find a decent paying, full time job.

>>38404120
y u got no job?

>>38404120
what do you do now? care for some advice?

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>>38404061
>tomorrow
But it's morning senpai
I'm training t o d a y

>going to the Gym after uni to avoid all the peak hour traffic while the normies have no choice but to deal with it

>>38404194
Moved to a new city because my wife started grad school. Looked for jobs online for a while before we moved but applying to shit online rarely leads anywhere ime.
>>38404215
Just doing PT right now, which doesn't really pay the bills.

>>38404075
No one hates you, senpai. Except for Sean probably. Really jealous of the food.

>>38404024
WHAT ARE YOU TRAINING TOMORROW?

Rest day. Prep block 2 week 3 of Sheiko starts Tuesday.

DID YOU DO ANYTHING FUN OVER THE WEEKEND?

I went out to a Thai place with some people from work and played board games for a while with them.

DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?

Eating nachos everyday to hit my macros is still going strong.

HOW YA HOLDING UP THERE, FRIEND?

Not too bad. Ready to start the work week and get to my Sheiko skills test.

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>WHAT ARE YOU TRAINING TOMORROW?
Nothing, it's a rest day for me.

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Yep, had a birthday brunch with the gf, she got me drunk, and we did lots of other fun stuff. Parents also came to visit today, brought me my birthday present and took us out for food (pizza).

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
The brunch was really good, had butterscotch bread pudding french toast with maple bacon ice cream and thicc cut bacon. Today had a deep dish pizza with pepperoni and roasted garlic.

>HOW YA HOLDING UP THERE, FRIEND?
Really, good thanks for asking Alex, how are you holding up?

>>38404291
>
I thought I told you to stop tripping

>>38404291
Post gf with face/identifying marks blacked out.

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In for this week being easy as shit

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>>38404024
>training
Resting tomorrow, gonna smash sumo didlifts on tuesday.

>eating
Chicken chili, some cookies the neighbor made and some elk jerkey I got from a coworker.

>fun
About to go hang with friends tonight.

>feels
Feeling p good

Really wish I would die.

>Weak; GDE
>Failed out of college because"depression" i.e. I irrationally chose to not go to class or do any work
>gyno
>acne at 23
>Bad bone structure due to being fat while going through puberty

Failed human. Wish God would kill me

>>38404004
>all that squat volume
Yuck

>>38404482
Not too late to go back to college, or go to a trade school. And you can fix being weak, just have to keep training. You'll be fine.

>>38404457
New training program?

>>38404482

Hi Sean.

>>38404482
hey you sound kinda like me
like bruuuuuh cba w/ life ygm lmaoooooo

>>38404457

wtf is this meme shit

>>38404503
Yeah. Cuckols beginner squat/bench, int deadlift, with accessories.

>>38404528
See above

According to sheiko, deadlift drives squat progress but the reverse is not true.

Thoughts?

>>38404497
It is literally too late, Im on academic probation and cant afford shit.

>Keep training
So I can continue being weaker than random high school kids that dgaf and 'just lift bro' heavier than me. When Im consistent in training diet and sleep. Just fucking end me already.

>>38404533

Oh, so similar to the meme shit I'm running. Good lad :^)

>>38404533
inb4yoooogegains

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>>38404024
See >>38404004
>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Hung out with my bros on Friday/Saturday and ate a shitton of pizza and ice cream
>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
Yeahh nigga, a ton of pizza and ice cream. Went to Dennys with my uncle and got 3000 calories worth of pancakes and milkshakes too.
>HOW YA HOLDING UP THERE, FRIEND?
Could be much better but I cannot complain, I guess. Currently playing some doto2 with my buds and then I'm gonna cook some burgers.

I just can't enjoy anything anymore, everything I try to pick up or do just doesn't give me that spark, even old hobbies. I just feel perpetual boredom and lethargy and its been like this for the past couple of months.

I'm hoping to find something that rekindles that spark when school starts back up.

>>38404488
The bench volume is even worse lad

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>>38404004
Has this today lad, failed bench and just did 5x5 at 80 instead. But got through all my squats high bar and Belt less.

>>38404468
>victory dance

CUTE
U
T
E

>>38404488
Squat and dead volume is life

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>>38404251
>No one hates you
I know, but I can't stop thinking it

>>38404291
stop saving thumbnail-sized images you dip

>>38404468
holy shit nigga get your knees out. hf with your friends tho

>>38404482
>Failed human. Wish God would kill me
me too thanks

>>38404574
sounds like a good ass friday night. what kind of pancakes? I've been getting the peanut butter nutella ones lately. they come with a side of eggs and potatoes. then I get the PB milkshake and the meal ends up being like 3000 cals iirc. good shit
>I just can't enjoy anything anymore, everything I try to pick up or do just doesn't give me that spark, even old hobbies. I just feel perpetual boredom and lethargy and its been like this for the past couple of months.
r u me
not to get too into it, but for like the last year, lifting has been almost literally the only thing that makes me remotely happy with myself. school was shit, love life nonexistant, etc, etc, then when my back health went out the window and even still, when I can't go over like 90%, it's like just kill me tBh.

>>38404634
>Me too
Fuck off. Youre literally completely fine.

>Decent job
>Not ugly
>Not weak
>Your body and brain aren't inexplicably falling apart

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>>38404634
HOLY SHIT we got the same meal lmao.

Those chocolate peanut butter pancakes, scrambled eggs, hash browns and 2 sausage.

I also got the PB milkshake. Wewlad are you me?

Ya know, I think I feel this way because I haven't done jack shit for the past few months of summer besides work every few days and then spend the money I make on food and other necessities.

Complacency is a killer and I don't have many people to help pick me back up so I'm trying to teach myself how to be self-sufficient for the most part now. We'll make it famalam.

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>>38404657
he's memeing

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>>38404634

>tfw your friend has such little self esteem

Cheer up buddy, you're actually really good looking :)

is big Alex here?

i have a question about how you program the CGBP after the spoto days.

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>>38404634
>knees out

that is literally all I cue

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>>38404024
class starts bright and early tomorrow morning :(

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>>38404685
ye we will make it. I just gotta stop being such a shit

>>38404691
thanks

>>38404727
cue it harder. something that worked for me is thinking about pushing through the outsides of my feet. idk if that'll be the trick for you, but it works for me when I remember to to it

>>38404728
dude that schedule sucks balls. enjoy your shitty meal times and getting done late on friday

>>38404701
suh dude

>>38404763
suh dude. my post
"how do you program the CGBP after spoto" was literally all my question is Tbh.

You dont do 5x15 for spoto and 5x15 for cgbp, do you?

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>>38404777
no, and I don't do them after spoto either.

I do the close grip after the slingshot. I don't do 5x15 on either anymore. I do 5 sets up to RPE9 with the slingshot (same with spoto press), then I do close grip 3 sets of until it starts to get hard. I don't grind any reps close grip. I add 10lbs per workout with the close grip

does that make sense or no?

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>>38404763
It was the only possible schedule that included everything I need to take

Does anyone have a good cutting protocol for powerlifting?

I'm a soft 203, currently walk around at 199 and I want to cut down to 187 or so, so I can cut into the 183 class for meets.

>>38404807
Why closegrip at all?

Triceps aren't going to be a limiting factor at all for raw bench if you're doing "equipped" a lot. Shouldn't you do small-to-none arch and wide grip for best rom on pecs on your volume sets?

>>38404807
Yep, that makes perfect sense my man.

gonna order my slingamajig.

i imagine if nothing else, ill get a decent improvement in pec, tricep body mass (and fun) with spotoshot.

>>38404851
>powerlifting
>cutting

You can only go up friendo,

>>38404851
eat less ;')

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>>38404851
don't worry about your weight class as a beginner. imo you should only care about it if you're going to be competitive at a national or above level or going for some record at a national+level

>Does anyone have a good cutting protocol for powerlifting?
tell me about your lifting history

>>38404868
have fun man. I really don't see how you can't. the slingshot is as fun as anything I've ever done with lifting

>>38404864
because that's what coach ssb says to do

>>38404024
>WHAT ARE YOU TRAINING TOMORROW?
there might be a gym up the street, in which case, bench and rows

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
orientation was aiight

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
curry chicken, garlic baguette, and buffalo wings

>HOW YA HOLDING UP THERE, FRIEND?
pretty chill

how is life, questionbrah?

>>38404889

I'm not really a beginner - I've squatted 475, benched 285 and deadlifted 500x2 at around 203. 5'10 height. I'm just... soft. Been training a few years.

>>38405004
>squat 475
>only bench 285
HOW DOES THIS HAPPEN

WHY DO I HAVE A 315 BENCH AND A 365 SQUAT

REEEEEEEEEEEEEEEEEEEEEEEE

>>38405038

Sounds to me like you could use some squat volume :^)

>>38404889
SSB doesn't need half as much volume as a natty.

Make your pecs grow Alex.

>>38405038

Tbqh, I weightlifted a little bit for football before I started powerlifting, so I had some squat training when I started. I neglected my upper body a lot and don't put on upper body muscle easily. So I ended up with a pretty decent squat and a shit bench and deadlift

>Always last or second to last in flight for squat
>First for bench press
>middle of the pack for deadlift

It's suffering. It's why I some advice on cutting so I can not look like a fat piece of shit and also be more competitive

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>>38404923
nice man. mirin chicken variations.
>how's life
see >>38404075 thanks for asking.
also just call me alex.

>>38405064
I think the amount of volume I'm doing is ok.

THEME SONG
https://www.youtube.com/watch?v=n95A6G9IxlM

Who here alcoholic

>>38405058
yeah im going on more volume based work pretty soon. 2bh i still have some confusion about how volume and muscle mass correlate. like if you already have incredible muscle mass, do you still need volume work?

>>38405098
im finna start running up and down hills to not look fat this semester. 5'6" 205 does not look too good

>>38405128
sets of 15 <3 envy

>>38404024
>WHAT ARE YOU TRAINING TOMORROW?

Spoto Press and other goodies

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?

Went to a party last night, had some bants, chatted some ladies, went on a walk through the city and talked to some randos

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?

Three Mcdoubles and a double scoop Icecream for din din

>HOW YA HOLDING UP THERE, FRIEND?

Keepin the ship together, lad.

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>>38405197
>Three Mcdoubles and a double scoop Icecream for din din
mah nigga

>>38405197
I know the fast food feel. I'm having KFC right now, got a water with my meal to feel less bad about it

>>38405180

Sup
I drink every night of the week.

>>38405287

Mate

If ur gonna be a bear, be a fuckin grizzly

>>38405287
24 nuggets?

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nn plg

I hope you had a great weekend

I hope you have a great monday too!

>>38405412
Nah that would've been a good idea though for macros. Just got a regular original recipe meal

Just figured out my BTC, gonna order some test e and aromasin in another day or two.

AMA

>>38405479
bye Alex. u2
(just got my slingshot)

<3

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Just realised I forgot to take a photo of my spreadsheet.

I'm 2 hours away from my computer and right next to the gym I planned to go too after my lecture.

Fuck.

>>38405530

What's your plan when you want to fly somewhere?

>>38405532
>just got my slingshot

Yesssssssssssssss

>>38405553

Better work up to a heavy deadlift single.

>>38405511
lame, been going for 24 nuggets as a post workout meal. usually get a krusher as well.

>>38405580
Go to a steroid friendly country and buy them when I get there?

Use long esters?

Plan ahead and cycle off for the trip?

>>38405597
>a Krusher

Aren't those like 1k calories with 0g of protein

>>38405587
I only know that I had squats and bench :(

TRAPPPPYYYYYYHHYYY I NEED YOU

>>38405587
are you running spotoshot 2.0 as well?

>>38405605

Srsly stay safe senpai, and I hope you're a good enough man to not compete.

>>38405617
>I only know that I had squats and bench :(

DEADLIFT SINGLE IT IS

About to start sheiko CMS prep 1 lads

what should i prepare for

>>38405657

No; I've created S/S/B the dankest meme program of ALL TIME

>>38405671
expln pls

also does anyone have the dietmar spreadsheet for reasons?

>>38405661
Im USA so there's plenty of lolfeds to go around.

>>38405686

ONE PART SSB's SPOTOSHOT
ONE PART MARK BELL'S SLANGER PROGRAMMING
ONE PART JIM WENDLER'S DANK MEME/3/1

http://www.instantrapairhorn.com/

Anyway wanna take a screenshot of 3 day >80kg sheiko week 2 day 3

>>38405720
That's depends. Can you pick up a rock if the rock was shaped like a barbell loaded to 180kg?

>>38405617
what are you a twink?

>>38405629
sean?

>>38405731
> is greater than lad

IM IN LOVE WITH LIBIA KEBABI AND I DONT CARE WHO KNOWS

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>>38405720
This one? #37 btw

>>38405741
what about memeralda tho

>>38405755
shes nothing but a cumrag to me used only for my sexual pleasure and nothing else

>>38405748
Nah my one is 37 v2
Thanks for trying though

>>38405741
sean?

>>38405773
Just do the first one you POS.

Holy fuck I think you're actually stupid.

Yo ooooo lul

https://www.instagram.com/p/BJY_WHYBAnI/

>>38405842
>LIVIA CAVALCANTI
Literally who?

I want to know what love is, I want you to show me
I want to feel what love is, I know you can show me
I want to know what love is, I want you to show me
(And I want to feel) I want to feel what love is
(And I know) I know you can show me

>>38405806

I got version 2

Chill breh

>>38405858
my future wife!!!!!! AND I DONT CARE WHO KNOWS

>>38405875
uhh back the freak off?
she's MINE

>>38405858
T R A P P Y channel

>>38405875
is she pretty? she sounds pretty

>>38405883
*teleports behind you*
*grabs him by the throat*
BACK THE FUCK OFF?!?!?

Remember when trappy thought she could come back as fucking haino and got exposed again less than a week in lmao holy fuck talk about autism

>>38405901
DELTE TIHS

>>38405893
i would watch that all day

>>38405895
VERY pretty

>>38405898
*goes poof*
hehe, it was a shadow clon, kidd

s-so this is what powerlifting is about? sign me up

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>>38405924

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This thread

>>38405901
i'm not trappy
>fucking
>autism
was that supposed to be offensive?

>>38405913
This post gave me dyslexia.

>>38405958
we /powerlivia general/

>>38405901
RUDE

>>38405992
>her smile and optimism: gone

>>38406039
>her

>>38406059
>looks like a her
>sound like a her
>feels like a her
>smells like a her
>tastes like a her

>not a her

>>38405958
Fuck off we are full.

>>38406127
Since when was /plg/ /Australia/?

>>38406118
>this banana has apple written all over it

>>38406178
>looks like an apple
>sounds like an apple
>feels like an apple
>smells like an apple
>tastes like an apple

>hurr durr is a blanabba

is there any reason not to bench until your arms fall off every week??

been doing ~150 reps of volume >70% and the gains just keep going up. my triceps want to explode when i am supporting myself fucking missionary but i feel pretty jacked desu.

i wish it was possible to just keep hurling more and more volume at my squat ;_;

>>38406211
If it works and doesn't injure you then why not?

>>38406118
>Looks
Has a penis

>Sounds
Those on the discord confirmed a strange voice

>Feels
No vagina

>Smells
Youve never smelled 'her'

>Tastes
Like a penis

>>38406219
How do you know if it injures you or not till is too late?

>>38406223
If you find out the answer make sure to tell me so I can become a billionaire

>>38406238
You are not being helpful at all

>>38406222
>has a feminine penis
fixed

>strange voice
brazilian accent

>no vagina
anal feels the same

>never smelled her
i just know k

>like a feminine penis
fixed again

>>38406244
How so?
I answered both your questions concisely with non ambiguous answers

>>38406271
>anal feels the same
t. Never had anal

>>38406223
Joint soreness.

ES M E?

>>38404004
those better be kilos m8
"for class I and above athletes" it reads at the top of the program

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>>38406271
>looks
Like a skinny longhair male

>sounds
Like a foreign male doing a funny voice

>feels
Like you're gay

>Smells
Like a tranny

>tastes
Like AIDS

>mfw

>>38406359
>5x3 at 270kg
Not even haack does that

>>38406273
fuck you you useless nigger why are you even triping if you dont know shit, into my filter you go
>>38406330
Thanks anon.

>>38406367
Nice cherrypicked pic from five years ago faggot.

>>38406380
If your joints are sore you're already injured lad

>>38406271
>sounds
Literally ran around recording vocaroos with the most crappy voice changer turned on "female".

And those guys on discord got so used to this shitty voice changer, that they literally thought it was normal at some point.

Pretty funny how this guy had everyone trolled - so convinced that people even deny the overwhelmingly obvious sound of a voice changer.

>>38404004
>dumbbell fly 5x10 with no weight
kek what the fuck

>>38406457
Is this bait

>>38406462
no.. push ups and abs i understand because they are bodyweight exercises
but how do you perform a dumbbell exercise if you are not allowed to use weights? it doesn't make any fucking sense

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Turned 18 today lads

>>38406514
Post barely legal boipucci.

>>38406435
She just had a low quality mic lad, stop overtinking things you are starting to sound like one of these so called conspiratards.

>>38406490
You choose your own weight dude

>>38406543
>she

>>38406490
You don't base your flies weight off your bench press ... that's why the percentages are low.

>>38406554
>loog mom i bosded id agen :DD

>>38406543
There is no such thing as a "low quality mic" that sounds like that unless you manufactured something yourself.
Mics these days literally cost no more than 5$ - no headset has anything better than auch 5$ mic.

I don't know if you are a troll or severely brain washed, but if you cannot clearly and absolutely convincingly hear the voice changer in every single of her recordings, then something is absolutely wrong with either your ears or your speakers.
Just go and download any "free voice changer" software, put it on female and record something you say with it. Tada, you sound literally like trappy in all of his recordings.

>>38406514
I turned 18 last week lad :O

>>38406598
please see >>38406520

>>38406604
w-what?

n-no

>>38406583
>There is no such thing as a "low quality mic" that sounds like that
Brazilian mics.

/thread

>>38406615
Yeah, no.

A voice changer - it's a as simple as that. Sorry to bust the bubble buddy.

>>38406609
DO IT FAGGOT

>>38406629
thats g-gay

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Work out for 8 days
Take rest day
Actually feeling more tired today than when i do work out.

>>38406636
>implying there's anything wrong with that

>>38406636
kid, where do you think you are?

>>38406622
Believe whatever you want, i know what i heard.

>>38406672
It's not about belief. I don't have to come up with a "idea" or anything suggestive here.
It's literally all over vocarroo and obvious as fuck.

What have you heared by the way? Discord conversation?

>>38404728
Go Razorbacks

>>38406672
You know you're gay right?
God /plg/ is so shit hahahaha, out of all the general threads you homos have the shittiest trips, most pathetic stories and all you do is circle jerk to that faggot brazilian. No wonder he had no problem becoming a celeb, you pathetic loners.

>>38403808
this ugly motherfucker has such a punchable face it isn't even funny

>>38406638
do you make the kids call you chris senpai or chris chan?

>>38403808
arent you from South Gate?

>>38406715
That Livia guy preyed on losers and loners. He got his start in fucking /feels9k/ threads.

I laugh my ass off at retards who permanently fuck up their backs doing 3 plate squats, which is shit tier anyway in the grand scheme of things and the dumb ass has to live with it now. All for nothing.

>>38407057
Lmao who did that

>>38406960
They call me teacher or chris teacher.

And i have banned them from bowing to me in class

What's a good pair of straps that will last? I had some cheap ones before and they wear tearing after a few months

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drunk af right now

>>38407057
nice copy-paste from the other thread brah

>>38407057
Literally how.

3plate is nothing

>>38407118
How are other staff members? They nice?
Do you even speak Vietnamese? How do you teach?

>>38406638

How do you find teaching as a job? What qualifications did you have to have to get the job?

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>>38404024
>WHAT ARE YOU TRAINING TOMORROW?
starting this week's workout a day later than usual cause of the flu. gonna do some heavy bench work as well as some additional shoulder work.
>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
had friends over. as someone who doesn't drink it's a bit annoying to basically babysit a bunch of shitfaced shouters. the things you do for social gains right?
>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
maybe all my friends homemade chicken burgers when they came over and then i made myself the classic pasta and sauce after they all went home.
>HOW YA HOLDING UP THERE, FRIEND?
very sick at the moment. throat is all kinds of cut up and breathing through my nose is super painful. swallowing food and liquid hurt as well. hoping i'm through the worst of it today tho.

>>38407118
>banned them from Bowing to you

Why? Isn't that a sign of respect or some bullshit

>>38407225
Are you fucking twelve?

>>38407180
Kore m8

They are all 20 something women and very nice. But the owner lioks in her 20s as well. With the plastic surgery here who can tell really. I am the only native speaker in theis small school, and cant speak korean.
>>38407195
I had a bach degree in it that is useless in rhe australian economy right now, you need a bsch or higher, and i got a TEFL certification online. after that i posted.my resume online and got 50 job offers all over.asia. do it!

>>38407225
Yes, but we are learning english language and anglo culture in this claass room.

>>38407244
Ah fair point

>>WHAT ARE YOU TRAINING TOMORROW?
Full body novice program. Today was my first rest day in 9 days

DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Got some new shirts, watched anime for the first time in over a year, wow anime recovered from the huge dip in quality of a few years ago.

DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
Im low on cash, i cant use atms in korea with my aus card, i can buy stuffin big stores but only have a little actual cash left. Getting my babk account tomorrow
HOW YA HOLDING UP THERE, FRIEND?

Much better since i moved here. A LOT better

>>38407241

Is it difficult to teach if you cant speak korean?

New bench PR 122.5 kgs (270lbs) @80kgs. 5kg pb in 6 weeks. 3pl8 soon pls

>maintaining weight from February to April
>cutting from May until now and onward
life is suffering. although I've lost 1kg per month of my cut, but not adding weight to lifts is suffering. I don't know how much more I can take.

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>>38404024
>WHAT ARE YOU TRAINING TOMORROW?
Close grip bench, deadlifts, push press, db rows, abs

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Yes! I went hiking with some friends and all of our dogs!

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
That night had a vidya game night with a whole bunch-o-pals. I ate nachos and dipped oreos into nutella until I felt sick. Good times.

>HOW YA HOLDING UP THERE, FRIEND?
Hit and miss. But better than I have been this past week. The weekend was good for me.

>>38407281
That's amazing, well done.

>>38407307
Cutting for a comp or for health?

>>38407359
the latter

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>>38404851
>anyone have a good cutting protocol for powerlifting?
Eat juuuust below maintenance, reduce training volume and frequency (5/3/1 is great for cutting, with the right mods), reduce your training maxes ahead of time, do conditioning (if you're not), and get a gram of protein per kg bodyweight.

Down to 194 from 225. It's pretty easy, besides dealing with your lifts stagnating.

How the hell do you lose strength cutting?

I'm running sheiko large load, started cutting 2 weeks ago, exactly in the middle of the program and it's easy as it was when I was bulking.
Down 5kg too

>>38404482
Quit bein' a sadcunt

>>38407390
Well it'll be worth it, you'll have a longer, healthier training career. Well done on the progress

>>38404864
CGBP is one of the best bench accessories there is, it's not exclusively a triceps movement.

>>38407450
You try harder than everyone else.

Or your training wilks is less than 350.

>>38407475
You alright? Got any plans for today?

>>38407515
Training wilks doesn't exist :)

>>38407529
Fine, "Strength to weight ratio, skewed for weight class variation because reasons, for the purpose of monitoring training progress".

>>38407549
Sounds completely arbitrary, I don't think it will pick up.

>>38406514
Congrats on your first day of 4chan shitposting

>>38407353
Thanks.
PR week
Running meimeko med load 37,31,32 next with low deadlift (to save energy, reduce injury risk and focus more on bench/squat for obvious reasons 150:122.5:220)

Optimistically aiming for 135-140 in 12 weeks (1 kg / week)
But will be satisfied with 130

>>38407312
Which doglad is yours?

>>38407450
>2 weeks ago
>Down 5kg too

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>>38407604
This handsome son of a bitch.

>>38407613
It's a wilks game lad, I'm stronger than I was 2 weeks ago.

>>38407438
Being a complete novice with the deadlift I should still be able to progress my deadlift on a cut, right?

>>38407623
Good boy

>>38407642
Probably. Especially for conventional, losing weight can help starting position.

>>38407519
I'm good, just clearing my back yard with mammy today. It'll be nice to spend time with her.
>>38407579
Yeah big difference between your squat and diddly there. How's your form feeling?

Good luck with your goals senpai

>>38403808
How long did it take you guys before you started developing abs? I've been on SL5X5 for a year and a bit now and I still don't see anything.

>>38407723
Coz you fat or aren't using your core properly in lifts.

>>38407723

No one in this thread has seen their abs in the past two years at least.

>>38407728
Are Squats and Deadlifts the two best lifts for abs?

>>38407723
Depends on fat distribution. Most guys need sub 15% bf and abdominal hypertrophy from heavy compounds and/or direct ab work.

However long that takes is up to you and your goals.

>>38407740
SPEAK FOR YOURSELF FATTY :)

>>38407750
Isometrically, it's the most economical because you can convince yourself that you already worked abs.

>>38407712
My form is good. Switching from ATG high bar squats to wider stance just below parallel low bar.
Tried it out and my sets felt so much easier. Will see how I progress with low bar the next 12 weeks.

I also changed up my deadlift and bench form so now I feel my tighter which I wasn't really doing before.

Why SHOULDN'T I feel proud of my 185 lb squat

Of course I'm going to keep improving but I feel like I've made significant progress

Abs are a meme

If I didn't work abs I'd still able to squat and deadlift right now
Always wear a belt, never fatigue your abs

If you think you know how to brace you're bracing incorrectly

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>>38407723
I've had abs for as long as I can remember.
Twink mode for life

>>38407775
>Why SHOULDN'T I feel proud of my 185 lb squat
You should be very proud.

Just don't expect anyone else to be, since that is a number that indicates a previous lifestyle that was sedentary/lazy, sick, or of the female variety.

>>38407786

Fair enough

That assumption would be correct because I never played sports in high school

>>38407750
I would say so, but adding stuff like planks and ab wheel can't hurt unless you're a dingus who gets up in the middle of the night to prove that you have strong abs and do 25 reps of ab wheel without warming up, and then strain your abs.
>>38407774
Awesome, it's so much tougher to do bench and diddly with full tightness but totally worth it. How are your wrists and shoulders after switching to low bar?

>>38407768

>Visible abs

Hope ur not becoming a twink

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>>38407775
Any progress is good progress Anon. Feel proud of your accomplishment but never satisfied. Keep working hard mate.
We're all gonna make it.

>>38407799
And 2 standing rollouts * thanks

>>38407799
New bench form I definitely feel in my back more from pressing through feet and digging shoulders into the bench.
Deadlift feeling much easier actually and no longer get form breakdown.
No problem with wrists and shoulders from switching.
I made the choice when I did hb 130kg x4 grinding the 4th rep
then tried lb 130 x5 without grinding

My lower back is actually so fucked, I've gone full garagebro mode when lifting.

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>>38407802
We come into this world a twink, and we leave a twink. 186 here I come :)

>>38407809
My apologies for underselling you recklessness kek

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>mfw I hurt my back deadlifting 75% on Saturday

I think I subluxed a rib

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>>38407831

>>38407821
Thrusting that bar forward at the end like a badman. Good lad. Post pr form vids when you ready

>>38407879
I literally can't hinge without pain for like 8 months now. I've lost over a pl8 on my deadlift and damaged my spine forever.

Count your blessings, cunt.

>>38407891
But I'm not supposed to be a topkek100

>>38407879
Why are all the best powerlifting coaches fat fucks?

>>38407897
Neither was I, I literally tried one bit of advice some guy at my gym gave me and I've been in pain ever since.

Fuck that guy

>>38407898
They're often retired powerlifters.

Powerlifters like eating, and also lifting weights to get big and be big.

Retired powerlifters still like eating but can't stand/are too injured to lift weights anymore.

>>38407905

What was his advice?

>>38407910
>widen your deadlift stance

Gbro posts on all the time but as soon as I need him for crucial advice he disappears forever

Isley pls get me Gbro and Avon

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>>38407879

>>38407955
>Take a week off
>Gbro and bodorio gone forever

What happened?

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Going to finally get back to a 2pl8 squat today. I've been looking forwards to this day all week.

>>38407963
Gbro went (again) cause Sean poeted his gf
Bodorio either cba post cause plg is shitty rn or Sean tried to ruin his social life

Idk

>>38407972
Lost.

The anime fag squats 2pl8

Lost. I've fucking lost it.

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>>38407972

>>38407898
>coaches fat fucks?
Because most powerlifting coaches are broken down powerlifters.

A lot of them have bad joints. Makes cardio tough.

Also they are old. Lots of people gain weight with age.

Coaching is mentally exhausting as well. All day hyped at the gym coaching, then they're to burnt out to do it themselves.

Coaching is often more exhausting than the actual activity.

>>38407997
L2crop
Now I know you have a myfitnesspal account, Instagram account, Facebook account, and if I actually cared I could google what the other symbols in your task bar are.

>>38407997
As well as I can look at filips followers

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>>38408013
I had a cropped one hang on.

first day of clutz intermediate program
bench was hard AF

>>38407972
>back to a 2pl8 squat
What happened?

>>38408013
So? I have a MFP and a facebook as well. Find me cunt.

>>38408038
Post a screenshot and I will cunt

>>38408025
how much do I reduce my maxes

>>38408031
>>38407990
>>38407982

A bit over a year ago I picked up knee and back issues from work, and had to quit lifting for a while.

Then I fucked up my life in general for a year and only managed to get back on the rails a month or two ago. No lifting and a diet that ranged from bad to not eating in that time meant I am starting from scratch. It's frustrating having to work through lifts I've done before but at least progress is going strong.

>>38408038
Everyone has mfp and ig in this place.

>>38408057
The only thing I have is a mfp which is useless because I've began lying about what I eat to it

>>38408071
Kek because it shames you for eating ice cream and pizza?

>>38408081
>you daily fat allowance is 84g and this has 125g
Yes I know, fuck off

>>38408057
Instagram is good for posting lifts like a progress archive.
I use to use mfp but got tired of tracking everything. Once you get a general idea of how many calories/macros you're eating and is in the typical foods you eat it becomes useless to track it.
I use fitocracy to track my workouts though. I really like it. Keeps track of PRs and such.

>doing Nuckols x3 bench high volume with weekly increments on a cut

D E V E L I S H

I might reconsider this idea soon though

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>>38407905
>>38407919

No no no, you hurt yourself because you followed HALF of my advice, widen your stance *but don't do the same weight as you were before*.

>>38408124
Do yuu think I'm topkekeroni

Get me Gbro and Avon plsssss, I need advice from people in a similar situation. I've been in pain for 8 friggin months

when I squat with narrow stance my heels are rising
when I squat with wide stance my hips flexors are painful
what to do fit

>>38408150

Work on ankle mobility

Or

Work on hip flexor strength and mobility

>>38408182
porque no los dos?

BRING ME GARAGEBRO
CLAP CLAP

>>38408095
So fitocracy is decent? I've been looking into lifting apps and I have a bunch of useless ones.

I don't use mfp unless I'm cutting.

>>38408089
Enjoy your cholesterol lad

>>38408312
Thanks

I have a mansion, forget the price
Never been there, they tell me it's nice

My Maserati does 185
I lost my license, now I don't drive

2pl8 squats done. Hip flexors felt stiff and weak though. What can I do to strengthen them?

ONCE I ROSE ABOVE THE NOISE AND CONFUSION
TO GET A GLIMPSE BEYOND THE ILLUSION

>>38405686
Check the googol drive.

Hi /plg/, I've been lifting for 2 1/2 years and for the last few moths I enjoyed my gains on candito 6 week for strength program. I do my bicep work on the lower day, so basically twice a week. I do 2 biceps exercises for 4/5 sets each in the hyperthrophy range + chin ups, but MY BICEPS DONT FUCKING GROW. Can anyone help? Do I need to increase the volume? I feel like they're tired after I'm done with them, but they always look small. My arms look small in general compared the the rest of my body. Pls help

>>38408548
I have the same issue and this video unironically helped me
https://www.youtube.com/watch?v=UKAql7aYG90

>>38408555
Thanks my man. Will try this. Is the volume I mentioned enough you think?

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>>38406583

Trappy posted proof on discord many times that she does not use a voice changed.

Vocaroo just compresses the hell of every recording, so everyone sounds a bit unnatural.

>>38408634
I'm just going to report you

Are jeans comfortable? I haven't worn jeans in years.

>>38404024
Snatch grip deads 3x8
Barbell rows 3-5x6-8

This general is stabilising I've noticed
Trappy-chan trolling is dying down
And people aren't posting for the sake of it
So lots of silences

Pemis

>>38408312
>Le dietary fat/cholesterol affects blood cholesterol maymay
Kek

>>38408747
Only the stretchy kind

>>38408634
How can you fucking post proof? Are you freaking kidding me?

>a bit unnatural
Are you fucking kidding me? A BIT unnatural? Holy fucking shit you are so incredibly delusional, it's insane. It sounds literally like a robot, how is that "a bit unnatural".
God fucking shit someone must have taken a shit into your brain.

See, I am not even saying trappy was this or that - all I am saying is that the vocaroos that he posted are CLEARLY voice changed as they are EXTREMLY robotic and completely unnatural in sound.

Maybe he sounded normal on discord etc. I don't care. But the vocaroos are voice changed, period.
And if you cannot clearly hear it, then you are mentally retarded, sorry.

>>38408964
Comfortable like sweats? I wanna get sweats but I'm certain I'll look like a thug

>>38408982
Get back to work Sean

>>38408997

>Sean
>work

>>38409010
He's a janitor at that building down Dundas sq

>>38408982
http://vocaroo.com/i/s1WdwkgLFVEM

>>38408989
Not like sweats, but still very comfy, imo. Can Slav squat with them with no discomfort at all.

>>38408982
Tbh Trappy sounded very convincing on discord. Weird accent, but very convincing.

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Sparrow I.......

>>38409030
SWEATY

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Good mornin' fags

>>38408964
>le "it doesn't matter" mene

No doctor anywhere is recommending a diet high in saturated fats.

>>38403808
This guy in OP's pic isn't cute, looks like a dirty shitskin with pubes on his face. Also acne scars? After age 16?

>>38409030
gross

>>38409030
Would smother my face between her sweaty ass cheeks/10

>>38409034
>>38408982
Opinion? You talked to her a lot

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>>38404024
>WHAT ARE YOU TRAINING TODAY?
Deads + some ccessories.

>DID YOU DO ANYTHING FUN OVER THE WEEKEND?
Went to the student bar, final day of introduction week.

>DID YOU HAVE ANYTHING GOOD TO EAT OVER THE WEEKEND?
Not really.

>HOW YA HOLDING UP THERE, FRIEND?
Still dead inside.

>>38409035

Most doctors would also say squats are bad for your knees. Doctors know shit all about some things and sports and nutrition are some of those things.

could anybody post the sets of squats in candito week 3? My computer can't run Excel

>>38409065
3*4-6@85%
1*4-6@85%+2,5

>>38409065
google sheets.

>>38409054
I answered this like 10x before lad.

Her voice was very convincing and didn't sound robotic, it was just her accent that sounded a bit funny. First time I heard her I was surprised about how she sounded, but it was more to do with her accent than me hearing any signs of a voice changer or some shit.

I'm pretty positive her voice is legitimate.

>>38409100

>>38409100

>>38409100


Hot fresh new thread

>>38407278
no, you are teaching English, they don't care about your native language abilities, you are there to correct grammar and pronunciation primarily.

>>38409111
Any cute girls you teach? 16-18?

>>38409030
Oh sweet jesus
Sparrow?
..
Goddamnit
Thanks for ruining my no fap you stupid sexy fuck hot cunt.

>>38409192
Its not sparrow

>two weeks until these deadline
>have 20+ pages and a conclusion/result to conjure until then
>me and partner sitting in our school building working from 10 to now(5 o clock)
>work all day with one part, make 2 pages referencing 5 scientific papers
>look at partners work
>he made an text document in the dropbox 4 hours ago
>2 sentences of no substance whatsoever, misspelled in three different places
lads im stressed out
stressed out and kind of want to die

>>38409062
Squats are bad for your knees. That's a fact.
It wears them down and by the time of 50 we most likely will all have some serious knee issues.

But who cares, by that time I want to chill anyways.
But denying the fact that squats harm the knees is stupid. It's a fact.

>>38409311
nope

not using joints makes them break down even more than using them heavily

if you train like a retard (see: garagebro etc) you will be MORE broken down as an old man
train smart and structured and you will be healthier as an old man

powerlifting consists of harmonic calm movements, it does not have to break you at all

>>38409311
>>38409322
Pretty good answer on the subject here
https://www.reddit.com/r/Fitness/comments/2msj9z/are_squats_bad_for_your_knees_my_first_blog_as_a/

>inb4 "reddit ___________"

>>38409322
There is a difference between not using them at all and freaking squatting heavy loads.

Squatting is absolutely assured to be unhealthy for your knees, there is no need for a discussion here.

>>38409412
This discusses the issue on a whole different, short term meta level.

If you want to have an actual study about it, take someone at the age of 50 that had to lift heavy things and walk around with them all the time and compare him to someone of the same age, that did reasonable, light sports.

It really is very, very simple: joints are wore down by us using them.
Meaning any extreme exercising over extended periods of time will accelerate this process.
This applies to the shoulder as much as it does to the knees.

>>38409520
>reasonable, light sports.
What exactly do you mean? Almost everything is worse

Running is worse unless what you are running on is perfect. All contact sports are inifitely worse. All sports where you turn and sprint fast (badminton, squash,tennish, etc) are much worse.

The load isn't crucial for your joint health. How force is applied is the determining factor for your risk of injury.

>>38409577
Obviously they are, yeah. Jogging shouldn't be worse, but oh well, it might as well be.

Walking around is probably your best best. It's basically what our ancestors did.

I'm not in for a this is worse than that discussion because I have no idea what is worse than what.
But squatting surely isn't healthy for knees, it's actually quite bad.
Even then, when, as you say, the load is distributed correctly.

The sheer load on your patellar by both the weight and quad flexion is enough.

You can take this wherever you want. I guess everyone on here also knows that any serious sport is unhealthy. Tennis, badminton, whatever. It wears you down faster and fucks you up - it's simply fact.
Powerlifting is not an exception.

>>38409625
>>38409577
>>38409520
>>38409481
>>38409412
>>38409322
Didn't see there is a new thread. Continue over there, sorry