/plg/ powerlifting general

first for doing rows that tax your posterior chain is a waste of time

>>38468533
i do rows because they are useful for the sport i do.

>calves tight cramping up because hamstrings are tight
>bitch ex won't leave me alone
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

So what did we train today/are we training tomorrow lads?

>>38468494
>>38468509
>Tfw can't db row anymore because it puts too much stress on my low back as a unilateral movement

>>38468420
just row 1-2 times a week at the end of your session and it'll reach 2pl8 sharpish, especially if you already dl heavy.

you know what I meant nerdo >:(

UPDATED REMINDERS
>your back is better than mine
>damn right, it's better than mine

>>38468552
fuck youuuuuuuuuuuuuu

but f'real i was feeling more of a lower back strain than lat involvement, what gives

>>38468509
/what happen/

>>38468544
giving handys to two guys at once?

>>38467805
I am confident and social outside the gym, regularly go out with friends and such, I'd say I get on with most people I meet, always have a few to go out with in the weekend, had multiple relationships with real 3 dimensional women and whatever, I'm really no social outcast I don't think

being in the gym I just clamp up and don't talk to anyone, nobody talks to me. stare autistically at the wall during rests etc

I've been going to the gym too long to make friends I think, everyone comes with their friends and talk the whole time, I normally don't even chat to the receptionist. they must know me by now, I've been coming near daily for years now, too far into the "gym autist" persona to get out now. got to accept what I am, the loser that people wait ten minutes before using the squat rack after

hehe I posted it twice because the thread was dead >:} get rekt nerds

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What's better? Speed DLs or paused DLs? Why?

>>38468574
>Fuck you (at least uuuu)
Why? Because I gave you the memeiest back workout I could think of? Or is it because I can row more than you?

>Low back involvement
Probably has to do with your set up and the unilateral nature of the movement. Try to keep as neutral and untwisted of a spine as you can.

>>38468621
Depends on your needs.
Because exercise selection is dependent on a lifter's weak points.

Can't sleep, feel really sick, I feel so trapped and like everything's happening too fast.
I've had reoccurring nightmares and sleep paralysis a LOT.

Lot of my mind, how do I calm down

check your email

>>38468574
>what happen
Ran out of weight and the reps climbed to obscene heights.

>>38468621
Paused because Rubish says so

>>38468633
we heard you last thread

I'm not your psychologist fuck knows why you're all messed up :/

>>38468640


I have never really done DB rows because I dont think I do them properly. It never seems like I get much lat engagement out of them

>>38468621
Paused nigga, reinforces positioning (especially under heavy load) like a motherfucker

>>38468640
The Kroc Row story

>>38468649
I'm not messed up though, just anxious.

>>38468605
>had multiple relationships with real 3 dimensional women
ffs chad no need to rub it in

>I've been going to the gym too long to make friends I think
nah Tbh mate, new people always come and go anyway
and when theres no one i regularly talk to and everyone there looks like there are fucking about i probably look the same as you

you really only want talk to people that take their training serious
just ask if they are training for anything (this is usually a no but can open up a conversation)
or even just saying they have a good squat ( people love that especially if it comes from someone stronger than them lol)
or just anything really, encourage people
try to say bye and acknowledge them when you see them there again
and then let the bant begin

people often dont talk to me because they must think im a
>dont talk to me im training
lad but then i talk to them and they completely open up and ive got a new gym friend

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If a woman was wearing this at your gym

Would you punch her?

>>38468633
>2000 was 20 years ago

>>38468659
what's causing the nerves then

if it's just some big issue in your life at the moment then you'd get over it by dealing with the problem

if you're just shitting yourself about some big existential fear then I can't help with that mate sorry, go talk to a priest or something, religion deals with a lot of those types of problems

Tomorrow is the last day of sheiko medium large load prep cycle 1. Should I increase weights by 5kg after that?

>>38468705
Nothing like that in the description doesn't happen in my country.

>>38468659
its all gonna be alright lad
https://www.youtube.com/watch?v=eTQ_TLPHbmA

>>38468713
Cancer and stuff

>>38468705
I'd punch her with my dick

>>38468705
Public gym- comment within hearing distance about stuck up cunts

Private gym- ask for her number

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>>38468552
>>bitch ex won't leave me alone
my ex still PM's me memes :/ also fuck you for the meme back routine, but it's bant, it's my fault for being weak kek

>>38468640
how obscene we talking and what do you do now?

>>38468621
well i mean you can do both even on the same day but to be devil's advocate:
for general athleticism, speed DLs with chains/bands a la WESTSIDE BABBY, also really helps your confidence with heavy loads in my experience

paused DL if your form is shit. also makes for good hammie training if you're lacking, but so do stiff legs and RDLs. this will probably contribute to a max attempt more than speed deadlifts though

tl;dr for /plg/ paused is better

>>38468749
oh well woah sorry I'm here to insult people about how much they squat sorry mate I'm out of my depth on that one woah don't come here and talk to me with problems like that no sir

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I need to win the lottery

Only then can I truly be happy

>>38468749
family member?

>>38468768
of course you're a cunnyposter you fucking pedo kys

Im doing SS and I'm quite sure my weak spinal erectors and hamstrings(maybe) are limiting my squat and deadlift. My back rounds very easily in deadlift and often in squat (though thats probably a form issue I can fix)

What would be a good accessory to help strengthen back so it can be stronger under a load.

>>38468768
>>38468658
>>38468645
>>38468632
Ok, thanks.

>>38468790
I'd be happy getting one of those really good gets on 4chan

like, straight sevens or 44444444 or whatever, one of those that gets like 50 replies and moot gives you an autographed photo and whatever

>>38468768
>Ex gf
It's not even memes. She's trying to have a conversation with me and I'm just not having it. Order of events: couple weeks ago, she pisses me off because she's a huge bitch, I tell her that she pissed me off/hurt me because of what she did, she gets mad at me and says she never wants to talk to me again/ is going to block me. Past couple days she's been trying to talk to me now, but she can go fuck herself. She's pulled this bullshit far too many times for me to count, and I've been nice enough to let her off. No more.

>Meme back routine
Glorious, my work here is done. You sore as shit now? Hopefully it won't impede your memegramming from a plg personality (Alex?)

>>38468817
You sure you're bracing properly? Watch this https://youtu.be/U5zrloYWwxw

>>38468817
under stress your body naturally goes into it's strongest position

if your back rounds, what does that say about your back

Has anyone have a huge jump in weight when lowering the bar on your squat? I went from mid bar to full on low bar and I already put on 25lbs to my squat. Plus it fixed my hip pain because I sit back further now.

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>>38468824
>>38468888

wait a couple minutes :^)

>>38468815
>(You)

>>38468837
>but she can go fuck herself
good lad
tell her you are with plg now

>>38468855
disgusting pedophile

>>38468853
>shorten ROM
>lift more

it's never happened to anyone ever before you're the first ever brb calling the press this is front page material this is

^^

>>38468837
I'm pretty sure my bracing is at least decent. I've watched Alan Thralls video on it and read about it in SS.
>>38468849
Wouldn't it round because my spinal erectors and back aren't applying enough force to keep it rigid? Are you implying it has to do with a weak core?

>>38468867
Thanks :^)

>>38468837
>(Alex?)
not even close ;^)

>>38468853
when i first switched back in 2014 my max went from 225x5 (sl5x5 days lol) to 245x5 in the same workout. low-bar isn't a meme, but it has its drawbacks

>>38468837
>I've been nice enough to let her off. No more.
Block her on all social media, phone, etc.

Don't be a mind-fuck-puppet. That is the female equivalent of a one-night-stand. They get off on it, I swear.

>>38468849
>under stress your body naturally goes into it's strongest position
Under stress, your body defaults to whatever muscles can support the load in an emergency situation. That doesn't mean that those muscles can keep you safe in the long haul.

>>38468901
Your bracing can always be better. Watch the video, you'll definitely learn something. It's either shit core bracing, shit lat bracing, or a combination of the two. Can you post any videos?

>>38468923
sean has a new victim?

>>38468925
>Block on all social media, etc
Already did before the fight even happened. Only thing I kept was her number, and for a few days, snapchat, but it was only because she begged me to. Blocking her number sounds good though, might as well do it.

>>38468901
>Are you implying it has to do with a weak core?
Yes

>>38468925
thanks for the 2nd opinion, glad we agree

>>38468947
>>38468837
maybe she got mad at you because you were unable to cum from her because you're a literal FAG LOL

>>38468588
That's hammer curls

>>38468957
I know you're baiting me, but that only happened with the girl I lost my virginity to. She made me cum many, many times, had some difficulty the first couple times from how nervous I was, but after that, could basically cum on command.

>>38468925
easy for you to say, you're married :(

How do you squat primarily? high or low?

>>38468977
Hahahaha whateever helps you sleep at night in that closet of yours, gayboi

>>38468978
sky high but its ok his fed allows it ;-)

sorry buda, had to lol

>>38468928
Ill post a video from a while ago once I make the webm.

>>38468978
>you're married
I got lucky. Hard to believe that any sane male would get married nowadays. Be selective :)

>>38468978
I squat high bar, but low on the traps.

Repostan from last thread

>>38468908
>>38468958
Stalled at 62.5x4 at the moment, but not too bad considering I was fatigued from squatting, benching, and sumo deadlifting before even attempting it today.

>>38469017
>Hard to believe
Hell yes, it's insane nowadays. Pick the wrong partner and you're fucked for life.

How's training going so far Buda? Any rep PRs you're proud of?

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>>38469085
>Any rep PRs you're proud of?
Running the "SVR" version of 5/3/1. It combines Rep PR's, 5's volume, and singles.

Happy to finally go for "heavy" singles for the first time since my cut began.

Weighed in at just shy of 193 today, and was surprised that 415 counts at over 2x bodyweight, lol.

Training is good, for 3am. Unfortunately, I'm on the last hole that I custom drilled in my belt, and it falls off if I don't have a big belly of air :(

Time for a new belt.

You feeling better since leveling off to maintenance?

>>38469017
you didnt get luck, shes fucking ugly lmao

>>38469123
>New belt
Any idea for which one you'll get?

>Feeling better
Hell yes, still pushing myself hard, so I'm still exhausted, but it's manageable. Amrap squats feel amazing now.

Let's turn it up

>>38469187
yo shozey whats good my nigga

calikid

CHECK YOUR EMAIL
VERY IMPORTANT

>>38469273
Fuck off dino

KEK KID CHECK YOUR EMAIL NOW

I HAVE THE OPPORTUNITY TO COMMIT THE OPERATION WE TALKED ABOUT

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Hey guys rate my gf

72nd for sheiko needs more pulling work

>>38469187
>>38469226
nice samefag

this is me btw
>>38469273
>>38469285

HAHA

>>38469285
dino you're retarded, cool your autism and fuck off

>>38469289
TRAPPY?

>>38469303
not dino dumbfuck

>>38469307
yeah fuck off dino

>>38469324
yeah fuck off dino

>>38469165
>which one
No. Whatever is cheap and single/double prong.

Glad you've got the lead back in your pencil again :)

Cant wait until buda goes back to school and he stops shitting up these threads with his stupid opinions

>>38469330
nice projection

>>38469289
That the jew?

250kg squat in september confirmed???????

>>38469377
based on what?

im gonna do it lads

>>38469421
based on my going from (200x3 no belt) to (200x8 no belt) within 3 days after getting back from vacation, and having a previous best of (200x6 no belt) when i hit 235x1

>>38469339
>back to school
We're back currently. It's going to be a great year :)

>>38469377
>confirmed
Why the hell not. If that's your goal, just squat every day until you hit it.

>>38469439
>>38469377

Why are you posting with a trip? Didnt think you used one desu.

I believe in you. You are strong and seem like you try hard. am I right?

>>38468768
>how obscene we talking
I gave up on them when I hit 50 rep sets at 150lbs. More recently I've done Pendlay-ish rows either off the floor or off blocks. Very lately, nothing. I'll probably start doing chins again.

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>>38469373
>tfw its me
>tfw ass is too big for tights anymore

>>38469535
you got a nice ass, panzer

>>38469547
He has to make up for having babby arms

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WHAT ARE YOU TRAINING TODAY/TOMORROW

WHAT ARE YOU EATING TONIGHT

DID YOU DO ANYTHING FUN TODAY

WHAT ARE YOU UP TO THIS WEEKEND

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>>38469547
I get compliments literally all the time

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>>38469555

>>38469555
>WHAT ARE YOU TRAINING TODAY/TOMORROW
Slingamajig. Uncharted territory.

>>38469588
Oh cool a Hall of Fame QB and good receiver beat a secondary that just lost their best player in a preseason game

Truly astounding stuff

>>38469606
>hogan
>good receiver
lol
>just lost lost
>just

lol

why arent you responding to my email, you doing normie stuff

>>38469638
ye

>>38469707
fuckin some bikini wearing bimbo?

>>38469717
ya

>>38469721
post live pics

>>38469738
can't

>>38469743
Just Try

>>38469555
>WHAT ARE YOU TRAINING TODAY/TOMORROW

Bench/deads today
Squat/bench tomorrow

>WHAT ARE YOU EATING TONIGHT
Food HYUK

>DID YOU DO ANYTHING FUN TODAY

Not yet but about to go on a picnic with the gf :^)

>WHAT ARE YOU UP TO THIS WEEKEND
Falling asleep in qts arms

>>38469555
nice digits buddy. hows it goin?

>training tomorrow
ID. still doing 10 lb weekly increases.

380 x 5 squat, 450 x 5 dl, and 225 lb amrap bench with some slingamajig.

bunch of broshit and accessories, especially rows, back, maybe shoulder pressing

>eating tonight
3 mcdoubles mcchicken and a donut before bed

>fun today
nah just worked. but we get to order a bunch of new shit for me at my job so that will be nice.

I have been spending time after work today organizing my computer and trying to get the gumption to learn sys admin shit.

>this weekend
ID, eating a lot, hanging out with a friend at his place and drinking tomorrow for some time. then meeting with a coworker to talk about work stuff.

BTW, thanks for the slingshot rec. I really think its fun :)

>>38469555
>WHAT ARE YOU TRAINING TODAY/TOMORROW
today: back. 'training'
>WHAT ARE YOU EATING TONIGHT
fried chicken and coconut rice

>DID YOU DO ANYTHING FUN TODAY
what is 'fun'

>WHAT ARE YOU UP TO THIS WEEKEND
barbecuing with the gf and family :)

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>>38469555
>WHAT ARE YOU TRAINING TODAY/TOMORROW
Bench today. I was gonna do pause squats and pause deadlifts tomorrow, but I tweaked my back yesterday, so I'm taking it easy.

>WHAT ARE YOU EATING TONIGHT
Nachos and Oreos.

>DID YOU DO ANYTHING FUN TODAY
Eh. I had class, then work, then lifting, then a group meeting. Pretty dull.

>WHAT ARE YOU UP TO THIS WEEKEND
Homework. Might go see Kubo.

>>38469780
>thanks for the slingshot rec. I really think its fun
You're welcome.

I can't wait for Bryce Lewis, garret Blevins, and Ogden myklebust to all get popped for steroids

>>38469890
Oh and Krzysztof Wierzbicki

Jesus fucking christ https://www.instagram.com/p/BJmHXWODLSR/

>>38469910
Ray is so strong holy shit. Pretty fat too tho

>>38469910
>but never doing this again!!

what did he mean by this

>>38469910
The absolute madman

Did he get his belt fixed? For a while he was squatting with a broken lever belt I believe lol

>>38469555
>WHAT ARE YOU TRAINING TODAY/TOMORROW
Squat - 260x2x4,x9
Bench - 210x2x4,x9
Deadlift - 330x4x5, 245x6x3 EMOM
Weighted chins, top set of 62.5x4, 55x2x5
Cable rows
Hammer curls

>WHAT ARE YOU EATING TONIGHT
Had Mac and cheese, chicken, mixed veggies, and mashed potatoes

>DID YOU DO ANYTHING FUN TODAY
Lifted

>WHAT ARE YOU UP TO THIS WEEKEND
No clue

>>38469937
He means without a spotter, said something similar a few days ago https://www.instagram.com/p/BJjxN2uj0pd/

>>38469945
he broke his new SBD belt?

>>38469959
> a few days ago

You mean less than a day ago? stupid fuck

>>38469963
No this was a while ago. So he replaced it with the sbd belt

>>38469812
what did you do for back?

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>>38470033
chins, rows, 30lb dumbbell rows, and block pulls

>>38469910
>mfw

>>38470040
>Not doing the deficit snatch grip deads
It was what brought the whole meme package together :(

>Depth
Stupidly close, and Ray usually isn't the best at hitting depth in training. He delivers during comp most of the time though, even if the judges are somewhat partial to him.

>Tfw sean begs me for trappy voice clips

He can be cute sometimes

>>38470040
>30lb dumbbell rows
what did you mean by this

>>38470040
man i love doing chins but they just fuck my tendinitis up so bad....might have had something to do with the fact that i went from never doing them to doing them 40-50 per day...

i might try doing some for 3x5 tomorrow with a very deliberate eccentric

>>38470054
Wow you have a funny strange tail of events

This is how it actually went down for anyone wondering

Paul: I'm gonna go jerk off
Sean: Too bad you dont have any moaning clips for your faggot ass to jerk it to
Paul: Yeah man it sucks
Sean: Maybe you have it in your shadowbox history
Paul: OH shit you're right!
Paul: Im gonna go fap now!
dissapears for two hours trying to find said clip

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>>38470102
No bully!

>>38470109
>Trying to claim you didn't want him to upload them
Lol

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>>38470103
>i love doing chins
>mfw

Dunno if anyone remembers my post from a few days ago, but the results from Texas Method Month are in. Strongman Month begins on Monday.
I'm pretty excited.

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>>38469780
Playing some board games with twink and his work friends

Pretty fun to get out and do something tBh

>>38470126
no seriously 30 lb dumbell rows are cardio bunny tier

what the fuck?

>>38470168
https://www.youtube.com/watch?v=4UlgXIL0-3g

this explains why

>>38470152
Chins are fun as fuck. Once you grow some lats you'll understand ;^)

>>38470168
He is lmao no lats. It'll be fixed it a few months, assuming his memegramming allows for non deadlift pulling.

>/plg/ spent 2 weeks trying to fix my horribly ugly deadlift
>no dice, improvement is marginal at best

>watch this the other day https://www.youtube.com/watch?v=cehjj6dmNIo
>deadlift is now beautiful
>former ORM got pulled for 4x2

I still don't know what my problem was or why this fixed it. Not gonna look a gift horse in the mouth tho.

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>>38470181
>rippetits thinks he has lats

>>38470164
>tfw no /plg/ bro to hang out with irl

just fml senpai.

that's awesome though. glad you are doing something fun. feelin good? (at least "ok", i hope?)

>>38470181
dude i have dick for lats. its probably because i stopped doing chins x.x

Most lat movements i have stopped doing because they seem to affect my pulling abilities / strength.

I'm thinking I'll do chest rows 2x / week and chins (eventually weighted) 2x a week. hoping i can build up my tolerance to chins without fuckin my tendons.

>>38470180
how many reps did you do? you can curl more than that right? maybe even lateral raise?

>>38470181
even with no lats, 30 pounds??

>>38469910
that's 986 lbs because ray doesn't count collars for whatever reason. obviously with potentially significant variance because uncalibrated plates

>>38470221
do you have a similar build to pete? short torso, long legs, long arms
I tried it out with 1pl8 and I think it works for me but I can't test with any real deadlifts because of my FUCKING SI JOINt

>>38470267
3x10. but i could do 50s if i /tryhard/

>curl
no

>lateral raise
yes

i'm a walking ball of aches, pains, and imbalances

>>38470228
;-;
I know this is off topic, but, do you do any grip work SSB?

>>38470235
Good luck breh

>>38470267
If someone never does a movement, don't be surprised that they're weak at it. I only did SLDLs with 155 for 3x8, despite being able to easily work with double that weight for the same reps and sets with sumo.

>>38470126
that backs up everything i said you pathetic tranny loving faggot LOL

>>38470322
>short torso, long legs, long arms
Sounds about right, yes. I'm like 75% legs, it's awful.

>>38470267
scratch that I'm an idiot it's 976 lbs
thought he was using a texas squat bar

>>38470329
>he lateral raises more than he dumbbell rows more than he curls
wew

>>38470331
I suppose so. weight for accessories usually doesn't matter to me but that just surprised me

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one in five of you all need to get your shit together.

>>38470391
i mean i bench 315 and deadlift 405 kek

>>38470331
>obligatory line about how SSB isn't real

I did DOH static holds after block pulls for a while. Also messed around with some of those grippers, but since I could close the heaviest one I had when I started my enthusiasm for the undertaking quickly dwindled. I used to use an improvised wrist roller, but that was just for juicy forearms.

>>38470424
brogramming4lyfe

>>38470126
HAHAHAH HOLY FUCK SEAN CONFIRMED FOR TRANNY LOVING KEK LITERALLY BEGGING PRUTUS FOR AUDIO/PICS

FUCKING PATHETIC

>>38470424
Oh did Norsie's poll results finally drop?

>>38470373
darn, deadlifts have never felt comfy for me, I really wish I could try it out right now

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>>38469555
I had a nice accessory didlift/binch session

>2ct paused beltless deads up to 355x6
>slingshot bench up to pitifulluweakx5
>snatched grip stiff leg dl up to 275x8
>100 reps of pushups with my legs on a bench

did back down sets at 95 and 90% on the compound lifts too, the pump from pushups was unreal

>>38470126
a b s o l u t e l y
p a t h e t i c

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>>38470501
hey i got pics of her

>>38470493
nah this was my own strawpoll

feel free

https://strawpoll.de/8134gdb

I've lived this lie for long enough

If I can't make a significant improvement on reducing squatmorning by next week, I'm deloading and fixing my fucking shit.

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>>38470630

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>>38470630
Hey friend

>>38470650

Hold me

>>38470647

FUCK YOU MY GYM WILL NEVER HAVE ONE

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>>38470525
very qt

>>38470630
Have you tried a wider stance? I think that's done the most to help me.

>valgus trigger warning on webm

>>38470630
Just use more quads breh

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>>38470660
>"gym"
>no SSB

>>38470664

Wider stance fucks my shit up cause I sumo too. I'm going to start breaking at the knees first again and if that works then we golden.

>>38470664
Doctor Layne "Doc" Norton, Ph.D/10

>>38470668


This is a srs part of my plan. I'm building my quads like crazy right now. So much 15 rep stuff with body builder fluff.

>>38470670

The good news is that my bench is progressing like fucking crazy.

>>38470664
Pretty good, laddo

Poutine is my friend.

>>38470681
Do tell.

>>38470700

Not willing to share S/S/B until I know it's the program and not the fact that I'm eating like a fucking madman.

>>38470681
Having stronger quads isn't quite as important as learning how to use them more while lowbarring. Have you watched Max Aita try to teach Mark Bell how to squat? Has some good info imho

>>38470697
Shut up loser

>>38470674
>Wider stance fucks my shit up cause I sumo too

I think going full sumo has been the second most important part of improving my squat imho, my hips have gotten more mobile from forcing them out all the time. I think it's helped my bench setup too.

Of course, idk how tight your hips are.

>>38470686
thanks, really pushing hard for 200kg or more this fall to enter the fabled 2x bw club

>>38470711
IDGAF about the programming, I was just curious about your progress.

>>38470501
>slingshot bench up to pitifulluweakx5
IKTF

>>38470716
Sound jealous

stinky air keeps passing out of my butthole

>>38470739
Dear BenchBeta

You are fat

That is all

Regards,

Poutine is MY friend.

>>38470755
Poutine hates America, and therefore hates its citizens

Is poutine here? i have something for him

>>38470763
Projection.

>>38470126
Is sean the biggest loser on plg?

>>38470849
projection

>>38468705
absolutely

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desperately need good vibes, plg.

>knee surgery a year ago after a blowout (painful but not brandon lilly tier)
>my meniscus never fully recovered
>surgeon may have been too conservative in removing the torn bits of my meniscus in order to retain as much cartilage as possible

>knee acting up for about a week as it often does
>blew out again warming up with 60kg push presses
>feels as bad is it did the first time i tore it.

>spent 6 months trying to rehab it the first time without surgery
>tore it further and caved to the surgical option. >rehabbing and training for exactly 13 months since surgery and have only worked up to only about 180kg (have benched 160 and deadlifted 260 in competition this year)
>constant nagging thought that my knee was still never right
>shadow of a threat continues to grow constantly in my mind
>would do anything to pretend i could work through it and not lose months of training again. >i was supposed to make nationals this year

>knee is blown. looking at my second surgery in two years

tonight is the closest i ever came to crying at the gym.

pic related, pics from the scope of my first tear

>>38470905
Time to collect rocks buddy

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>>38470926
the people who are best at this sport have all dealt with adversity like this. not one of them would have quit in this same circumstance.

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Good evening plg

>am very excited to finally get a belt and sleeves

>>38470763

False. I FUCKING LOVE AMERICA

AND JOE

>>38470905

Become a bench god. Squats and deads are for pussies anyway.

>>38470820

I am here seanlad

>>38470982
Ray Williams, John haack etc aka all the best have never suffered that, so no you're objectivey wrong lol

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>>38471030

I'm thinking of running sheiko for the first time. At the end of a training cycle do i set new 1rm to up the weight for the next cycle or do i add micro plates every session?

Pls respond

>>38471087
the thing all losers have in common is that they think winners have had it easier than them

OHP stalling because my abs are too weak to keep my posture. Any way to strengthen my core other than heavy squats/DL?
I don't know if sit ups are a good idea.

>>38471096

Awww shit yeh. Better pin her up on the fridge my man.

nn plg. Coming down with a cold so I gotta try and beat this shit.

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>>38471149
>my abs are too weak to keep my posture

>>38471155
Yea, when pressing overhead.

>>38471149
Got video of form?
>high volume dumbbell shoulder press
>high volume z press
>weighted plank holds
>weighted back extensions

>tfw is your only non poverty lift
>tfw it's the only thing keeping you semi relevant in this general
>tfw the other weak trips are rapidly catching up

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>>38471283
>tfw you don't mention what lift isn't your poverty one
we all know it isn't your deadlift :^)

Keep on squatting mate

>>38471264
>Got video of form?
No. Basically what happens is my torso gets shacky when the load starts to get near my own bodyweight.

>>38471149
Front skwats

>>38471327
You may benefit from doing push press or overhead press holds.
So just keep as tight as you can and hold the bar overhead for time to build up stability.

>>38471302
Whoops meant to say squat

nn plg

I hope you had a great Friday

I hope you have a great weekend too!

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What range of reps, sets and frequency is best for assistance exercises?

>>38471475
Which exercises?

>>38471635
Does it vary from one to another? I was thinking of close grip bench, wide stance squats and rows.

>>38471475
I like 3-5 sets 8-15 reps

>>38471716
>close grip bench
twice a week, 3x12-15 and 5x5-7 alternating

>wide stance squats
not sure why this would be an assistance exercise, i'd use this more as a competition lift

>rows
LOL IDK

>>38471724
So, like bodybuilding?

>>38471725
>not sure why this would be an assistance exercise, i'd use this more as a competition lift
Squatting wider than usual because my hip flexors are shit.
>>rows
>LOL IDK
Qu-quality advice right here.

>>38471731
Pretty much

Bb definitely has a place in pl training and people tend to forget that

>>38471716
Yes.
Speaking frankly, all your squats should be wide stance.
CGBP depends on HOW close, but is generally done at higher rep amounts for hypertrophy purposes. If you want to do heavy low rep triceps accessories, do Ripp style Lying Triceps Extensions. Whichever you do, once or twice a week is fine.
Rows, i do the same weight and rep scheme as my bench, every day that i bench. I also do them on DL days, whatever rep scheme i feel like at the time.

>>38471731
Yeah.
Like >>38471740
High volume lower intensity accessories/training after main compounds are great for conditioning and preventing muscular imbalances and general strength.

Also more muscle > greater potential strength

>>38471745
Ok, so if it varies depending on the exercise. How can I learn what range of reps and sets is the most adequate for each one other than coming here and ask every time?

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>>38471792
>Also more muscle > greater potential strength
ya can't flex bone ya dingus!

nn plg <3

off to barbecue in 4 hours

>>38471795
Consider why you're doing the exercise, and how taxing it is.
Doing 5x5 heavy front squats right after 5x5 heavy lowbar is implausible, and even if you could do it you'd need to sleep for like 12 hours to recover properly. Therefore, one of those lifts needs to be lighter, with higher reps.
Conversely, some movements just don't make sense at certain rep schemes. Doing 6x2 Lateral Raises at 90% of your ORM is utterly pointless.

It's mostly common sense.

Daily reminders:

>there is no reason to train below 6 reps as an intermediate unless you're peaking for a meet
>recovery day is a meme
>arching your thoracic spine is a meme
>you must do more volume over time
>tucking your elbows is bad form
>more frequency is better
>rows and worth the lower back fatigue if you low bar and conventional

>>38471991
also:

>powerlifting is a meme and if you unironically compete you should consider suicide

>>38471991
>>there is no reason to train below 6 reps as an intermediate unless you're peaking for a meet
????

>>38472035
There is no benefit to doing anything other than building as much muscle as possdible, as an intermediate. Worry about the latest eastern European poverty routine when you're closer to your muscular potential.

>>38472052
>can't build muscle below 6 reps
>or it's slower to build muscle
????

As an intermediate, that is the most important time to build good motor patterns at low RPE.

>>38472094
You'll never learn min.

>>38471991
trip so I can filter you.

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>>38472094
You're being trolled

is it okay using preworkout for candito week 2 or is it cheating?

>>38472599
As long as it doesn't contain anything on the WADA banned substances list you're good to go

>>38472599
>preworkout
>cheating
wat

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>>38472296
It's hard to tell where the "ironic stupid" ends and the "real stupid" begins, as of late.

>>38472599
You may turn in your natty card at the front desk thank you very much for participating in the International Powerlifting Federation

>>38472599
>preworkout

Unless it's a max effort PR day, just have a cup of coffee and a banana.

Don't put that faux meth in your body for every workout. Can't you get excited and hype on your own?

>>38472651
Be the change you want to see. If you keep acting like a retard everyone else will.

>>38472651
read your posts back

that's where the real stupid starts >:}

>>38472674
ammonia and smelling salts before every lift or go home nerd

especially curls

Cut update: 194 lbs

Slowing down my deficit to get some better training in.

Did my first 2xbw squat (415) since the cut started. Hit a 300 bench today, as well.

Still doing 3am lifting, but getting used to it a little.

Debating on cutting to 180s...

>>38472718
Tee hee. Cleaning counters and windows gets me hype every time.

>>38472739
height?

>>38472799
5'4

>>38472799
36 inches tall. I fit in most overcoat pockets.

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>>38472816
>mfw
morning big brutha. how's your 3am going?

>>38472841
Today is a good day. Might get strong again someday...

How's it hanging?

I shave my halls, deck and pubes daily.

If I have to have a sausage strapped to you, body I may as well decorate it.
Good feels lads.

>>38472739
What weight did you cut down from and how long to get from there to where you are now?

Also how did you cut?

I'm sitting at 220 right now and thinking a slow cut down to 200 would put right where I need to be for maximum competiveness and aesthetics

>>38472847
can't wait til i have a home gym Tbh. life's good man, starting real programming monday kek and the semester starts next monday so summer is over.

>>38472864
I would love a home gym since my schedule is so packed with a daily commute an hour and a half each way but I don't know where I'm gonna be living come next year so I have to hold off

I can't low bar/high bar squat or deadlift due to erector spinae pain but I can front squat pain free (lolwat).
How do I keep most of my strenght?Should I just fs 3x5 3 times a week like SS?

>>38472890
>Should I just fs 3x5 3 times a week like SS?

That or TM it

>>38472883
this is one of the reasons i couldn't lift for a year. the way i see it, in 2 years i'll be done with college and it's less than a month's salary to buy a full home gym setup, then i can be full-on ben rice

good luck with that battle, lad

>>38472890
Yes, just do your programs with front squats.
If you front squat increases your backsquat will too.

Depending on your pain, good alternatives to deadlifts
>lighter SLDL
>glute ham raises
>barbell hip thrusts
>leg curls

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>>38472854
Cut from 225 to 194 since February.

Mostly just high protein, 250-700 cal deficit, and light cardio most days. I cut frequency, volume, and training max way down during as well.

Good luck, it's not that bad once you adjust.

>>38472864
A new beginning again. Hope it goes well.

>>38472883
It's sweet, but lonely.

>>38472932
I can see why you went with powerlifting not bodybuilding, wew :^)

>>38472932
I <3 ur ab insertions

>>38472940
Lol. You treat your body like a pick up truck, and it might start to look like one. Luckily I'm not into pageantry.

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>>38472932
hey i love this picture of you and your kid

;^)

>>38472739
Utterly twinkening

>>38472923
Cheers m8

I'm sure I'll adjust once a get a couple more weeks into this new routine (commuting so far not lifting programme)

I've already been out of the gym for almost 2 weeks now so I hope the strength loss isn't bad

>>38472932
I'm mostly worried about strength loss from the cut but I figure if I hop on something lower intensity like Cube Method it shouldn't be too bad

>>38472958
Saved in my special folder :)

>>38472961
Take my man card, I need a hug.

>>38472932
But who was arms???

>>38472971
>strength loss
It will suck along the way until you're done cutting. Cut your training max down, and something like cube or 531 can be effective. It's humbling though :(

>>38472986
Yeah I know it'll be rough especially since I like to go heavy a lot

Think I'll spend some more time on bb shit during my cut as I won't be going nearly as heavy as I have been

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>>38468699
can confirm if a swole dude came up to me and said my squat was nice i might cream

>>38468901
Look at 'Straight arm lat pulldowns'

>>38469555
UPPER BODY TOMORROW

IM EATING AB (PIC RELATED)

I HAD A HIKING DATE WITH A 45KG AZN QT OLY LIFTER AND IT WENT AMAZING

NOT MUCH JUS CHILLEN, BUYING SOME CLEN 2MOZZA

>>38471991
I have a constant middle trap strain bc i cant seem to arch my thoracic spine under load (read heavy deads and squats)

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>>38472932
>>38472958

>>38473068
ded

>>38473068

This is traced

>>38473068
Oh my, I don't know what to say. It's everything I've ever dreamed of :-)

LOL

Have a good morning plg. I have to go be fat somewhere else right now. Kids need coaching kids need coaching in their first meet of the year. Good luck and try hard.

Strange week, this one. Random 10kg PR on floor press and log.

I got nothing to explain that one.

>>38468853

No but I added 25lbs to my 3x5 high bar squats from wednesday to friday by putting on sbd sleeves for the first time.

>>38473079
not funny

>flirt with some girl from my class for a few months
>she's really into me
>im really into her
>we hang out a few times
>really hit it off
>relationship gets more serious but we never are obviously boyfriend and girlfriend
>she invites me round hers to watch a movie late at night
>this is after class so I have to skip going to the gym
>missed 3x3 2ct pause bench at 85%
>it's winter so by the time in rounder here it's already dark
>outside is covered in snow
>sky is a dark rich blue
>orange street lights clash with the darkness so that everything is illuminated but it still feels dark
>lots of shadows
>snow is freshly laid
>we walk to her house together
>she lives down a hidden stretch of road, surrounded by forestry and tall apartment buildings
>hidden away from the rush of the town, but comfortably close to the action
>she unlocks the door and we strip off our winter gear in her cloakroom
>she slips away quickly and tells me not to follow
>at this point in just wearing warm padded sweat pants and a thick wool quarter length sleeve jumper
>she returns in just pyjamas
>white wooly lounge bottoms with bear faces and a pink ribbon cord
>with a grey heart shirt, a little too small for her adult body
>although the clothes were opaque I could see the outline of her breast and the faint bulge of her nipples
>the house is empty, her parents aren't and most of the house is dark, with the blinds shut tightly closed
>although it was silent I didn't feel at unease, it was as if I couldn't hear the silence at all
>she leads me into her living room
>a modestly sized room, beige clean carpets, thick under the feet, with a brautiful thicker materialed rug covering a large portion of the floor to support the coffee table that sat above
>we lay back on the sofa, which morphed around the eyes of our bodies, absorbing us
>she flicked on the television, and while it wasn't dark before, the bright glow of the screen submerged the edges of my peripheral in darkness

1/2

>>38469555
Squat/Bench tomorrow
Tuna + Rice
Nope
Working, gym, trying to sort out my life.

>>38473174
walk the dinosaur etc

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My gym only has a smith machine how the fuck do I squat because everyone says machines suck and free weights are better

>>38469555
>WHAT ARE YOU TRAINING TODAY/TOMORROW
i'll be doing heavy lower body work tomorrow. low bar squats, front squats, conventional and sumo deadlifts.
>WHAT ARE YOU EATING TONIGHT
homemade rice and chicken burrito.
>DID YOU DO ANYTHING FUN TODAY
it rained and the gf went for a jog. i slept a lot and went for a haircut.
>WHAT ARE YOU UP TO THIS WEEKEND
going shoe shopping with the gf and buying her some lunch.

>we were snuggled on the sofa together for a brief time before she claimed she was too cold and brought us a brown wool blanket
>the blanket was two layers thick and I was beginning to over heat in my sweats and jumper
>she was scantily dressed and fine with the blanket
>she looked to me, hands grasped to my body and said I was boiling
>she said I could take off my shirt if I wanted
>I played it off as cool as I could while haphazardly pulling off my jumper, which was stuck to my body by the adhesion of sweat
>I brought the blanket up higher on my body and she move her arms higher up around me
>I assumed she thought she was being stealthy but I could feel her inch her arms up to grasp a faint feel of my pecs
>solid
>I haven't even realised the movie had already begun. Conversation between us was scarce as we were both just enjoying each other's company and warmth
>I turned to her and told her she makes me happy
>she looks up at me and smiles and grips my skin tighter
>she says I make her happy too
>the wind outside starts to get violent, it begins to over power the sounds from the movie
>I wrap my arms around her and dig my head deep into her neck, my face smothered by her neck
>while I couldn't really see the television screen I was happy nine the less
>she kisses and snuggles up to me tightly
>she whispers "I love you"
>the pressure for both of us was too much she begins taking off her top
>before I knew what was going on we were lying down on the sofa half naked, with only the warm thick brown blanket to cover our bodies
>the faint glow from the television illuminated the shape of her breasts, her nipples were submerged in darkness but her face shined like gold
>we kissed and I felt her soft skin against my chest as I brought her in closer
>the wind outside was phenomenal
>the snow was harsh against the pane window
>in the heat of the moment she screams "fuck me anon, fuck me!"
2/3

Lads, is there any point trying Candito for the first time during term, given I'm going to be spending at least 5 nights a week either drinking or in the library until late? Should I just wait until the Christmas hols (which, conveniently, are 6 weeks long)?

>she pulls down my sweats revealing a large bulge bursting through my boxers
>I go down on her and return the favour
>I pull down her white wooly lounge bottoms and reveal her thrilly pink panties
>I feel the bump of her pelvis and vagina through her panties
>the feeling of dread washes over me
>I quickly realise what I'm doing
>even though I don't want to continue my hands pulls down her panties before I even knew what I was doing
>in front of me was a flesh pink vagina, moist, and a brown freshly trimmed bush
>the image made my heart skip a beat
>I bit the underside of my lip and pushed away
>"this isn't right" I said in a voice of defeat
>she was stunned, she pulled the blanket up to cover her beasts
>I told her I couldn't do this and I started getting dressed
>tears strung down her face in rage and sadness
>she was lost for words
>dressed, I looked up at her, tears down my eyes too
>I told her I had a lady
>I told her I had to keep pure for her
>I told her on the other side of rhe world my princess Trappy-Chan was waiting for me
>I grabbed my stuff and rushed through the door, tears freezing in the harsh winter snow
>the devastation I caused haunting the back of my mind for the entire journey home
>I eventually laid down in the snow as it covered my body slowly
>I closed my eyes and waited for the embrace of death
>with my last inch of life I moved my left hand to write...
>'I love you Livia Cavalacanti' in the freshly set snow
>with my dying breath I shouted "and I don't care who knows"
>but my shout was more of a faint wisper, carried away in the harsh winter wind
>eventually I became too cold to move and laid there, silent and still, until my heart skipped a beat
>and another
>and another
>and an-

Fin

>>38473315

If you're planning on drinking a ton and not sleeping much, there's basically no serious PL program that's going to work nicely for you.

>>38473325
Very cute story Sean <3

>>38473331
;_;
thing is, i wont be drinking very much in spring, but i wont be able to get much sleep either because work for finals never ends
>tfw elite university

>>38473237
Go to an actual gym
Honestly smith machine squats are better than no squats.
Does you gym have any barbells at all?
Clean the weight and do front squats or do goblet squats with dumbells

>>38473365
Please come back Livia

>>38473174
>>38473301
>>38473325
awww that's sweet

>>38473467
Trip on esme

>>38473588
Creep beta orbiter

>>38473467
Trip on princess

>when what you thought would be an RPE 9 set ends up being RPE 10
S-sorry, Mike T...it's only my second week...

>>38473588
Did you type all that up with your trip off

>>38473652
;^)

>>38472932
If you lost that last bit of fat over your lower belly, you'd look like a fucking ox. The fat almost looks photoshopped on. Another couple pounds to go, lad.

>>38473664
your secret is safe with me george ;)

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>>38473702


red = currently visible
Blue = not visible but definitely there

>>38473718
holy shit that CROP

what do if pull sumo for lats
chin ups 4x per week gets boring

>>38473846
>chin-ups
>build big lats

You've been memed so. Enjoy your "meat sheild" without rows lmao

>>38473860
thanks

>>38473846
You don't need to train lats 4x/week, only stupid americans do that. Do rows instead for superior powerlifting specific back development

Really wanna wear new SBDs for first time but it's ID

wat do

>>38473938
Wear them for ID?

>>38473963
Will I spontaneously combust tho

>>38473382
5/3/1 is really popular in uni here because everyone drinks almost everyday. So just do 5/3/1. Good for cutting too.

>>38470905
BENCH ONLY
E
N
C
H

O
N
L
Y

Don't all post at once!

>>38474401
This is the time when the american shitposters are all at school/work or just waking up. Just wait a bit and /plg/ will get a lot more active

Good morning, /plg/!

How does everyone's Saturday look?

What are we training today?

Going to the gym with Alex in an hour or so. Bench AMRAP at 190, Sheiko week 7 day 3, and some upper body building stuff.

Hoping that cheeky 96.5% conventional deadlift I did after my workout Thursday night won't fuck with my recovery and mess up my workout today. Also had a decent bit to drink last night, so we'll see how it goes.

Any fun plans going on?

Mostly just chilling at home playing video games, going grocery shopping, skyping with my gf, etc. Pretty nice I'll get to see her for labor day weekend next weekend.

>>38474457
>just waking up
It's already 9/10 am in America where most of the people live.

any idea of conditioning work I could do at the end of my session? I was thinking HIIT kb swing, anything else?

>>38474401
ok

>>38474467
>or just waking up
>Good morning, /plg/!

Right on the money

>Pretty nice I'll get to see her for labor day weekend next weekend.

Comfy. You flying to meet her? or was that plutez with the long distance gf?

>>38474504
Plutez's gf is super long distance (AUS to US)

Mine is at least within driving distance. It's about a 7-8 hour drive.

>>38474467
I was about to go running but just as I was putting my shoes on some big thunderstorm started, waiting it out a bit now. went shopping in the morning and got some nice runners though, since all I had were some vans and squat shoes. bought some nice in ear headphones to wear out on the road too, since my 7650's aren't really suited to running with

>>38474526
How close is fat retard? After you're done watcher her get rammed by Jamal you can cum in Fat Retards ass

>>38474526
>It's about a 7-8 hour drive.

Holy fuck, you'd do that in one day? Where is the drive from and too? (dont have to be specific to avoid dox)

I hope she lifts

>>38474542
That's too bad anon, hopefully it'll clear up and you can try out your new gear soon. Do you run a lot?

>>38474552
Yeah, it's really not that bad in one day and every month or so there's a fairly extended break we can spend together so we don't have to do the drive in one weekend. Also I make a decent amount of money so flying isn't a bad option either. It's from Madison, WI to Columbus, OH.

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>>38474504
>>38474526

>>38474598
We don't talk to him.

New

>>38474636


>>38474636