/PLG/ - POWERLIFTING GENERAL

>>38474627
>Queensland
Why is your cousin living in the US?

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>If Worthless Bro posts in this thread

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

>>38474636
This is probably the most pathetic thread I've seen in a while.
OP meagerly attempts to start some banal discussion, then after an hour, he realizes that nobody is giving him (You)s, so he, forgetting that one can see the number of unique IPs, bumps his thread, likely knowing full well that nobody will ever notice or care because there is literally 0 potential for conversation or discussion.
Well, OP, I care. I care that your pathetic cocksucking piece of shit thread is currently occupying a precious space on the catalog. A precious space that 99% of the world is not as privileged to access. A precious space that you are fucking taking for granted, you literal mongoloid. You mongrel. You inbred.
You subhuman.

>>38474667
kys

>>38474648
>New South Wales
Brisbane is closest international airport.
>cousin
gotta keep the genetics pure right babe?

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>>38474667

>>38474682
Hey please merge Isley with this Pepe >>38474653
And add some girl form the British weightlifting team in front of him

Pls

>>38474628
Who?

>>38474657
Anything is fine as long as it's not affecting your recovery for lifting. I would just add in a bit at a time and see how you feel. HIIT at the end of a session is fine.

>>38474598
I've started running just this month or so because I need to get down to 66kg soonish, and my cardio needed work anyway, not in the best of shape.

>>38474704
>66kg

I hope you're short, anon. It's not good to cut to such twinkdom.

>>38474704
>66kg

You're either 5'4 or you don't belong here. Alex and I are the twinkiest anyone should go

>>38474733
>>38474719
Cancerous opinions from weak closeted homosexuals

What's new...

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>>38474746

>>38474719
5'6 and a bit, yep. only weight class my pathetic 450kg total is worth anything in, so hopefully I can cut and not lose much of that. 66kg doesn't even look that skinny at this height anyway, I'm at about 70 right now, not much to drop really, definitely got a bit of fat left to go.

>>38474762
>replying to it

>>38474765
450 total at 70 isn't bad at all. It's probably better long term to keep bulking though and get stronger. I think 5'6 people can eventually fill out 74 or 83 while being really lean.

Dayum it was lit af last night

>>38474762
>>38474797
>they're this mad

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>>38474733
>Alex and I are the twinkiest anyone should go
nobody should be as twinky as either of you

>>38474834
haack and gibbs are in the same weight class as me tho

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>>38474696
...I guess

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>>38474844
sorry I didn't realize you are built like them an had intentionally competitive lifts

>>38474797
maybe after my next meet then.

>>38474853
>that file name

kek

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>>38474866
>Go on /his/
>picked out a random thread about the invincibility of Phalanxes
>it's exactly like this pic
>everyone saying stupid stuff, and then finishing the posts like >>>/his/1609495
>You are either ignorant or retarded, and very probably both.


This board is amazing

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>>38474916
dude /his/ is the comfies

>>38474733
but look at all those standard national records

they're literally begging me to get in those ipf record books

>>38474928
>>38474916
What the fuk are you kiddos doing here?

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>>38474947
I lift sometimes.
idk why isley is here tho

>>38474971
Looking big m8,did the chemist give something to you?

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>>38474916
>have masters degree in history from a good university — read: where humanities aren't left-wing indoctrination trash
>check /his/
>mfw

additionally, /his/ is filled with the typical military-history-fetish amateur historian
most threads are boring as fuck

>>38474971
I'm talking to /his/ fags, who are encroaching on my sacred grounds.

>>38474971
>he just bent over and picked it up

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>>38474989
>most threads are boring as fuck
it's like how every thread on /fit/ is just GUYS WHAT DO I SAY TO GIRLS TO MAKE THEM LIKE ME and GUYS IS IT OK IF I EAT 2 EXTRA CALORIES TODAY

just gotta sift through to find a good one, yaknow?

>>38475017
deal with it nerd

>>38474989
Yup

It's cancer. Amusing cancer

>>38474971
I skipped the gym again today like last week

Incoming Worthlessley

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What are we training today laddos

>tfw I keep inflating bench

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>>38475093
>mfw my bench is bigger than your squat

>>38475044
/his/ really has a lot in common with here really, problem is the ridiculous advice given out in some threads has real world consequences for some poor beginner. the arguments you'll get here are as bad if not worse, some threads are just horrific to skim through, especially when /fit/ gets on to discussing diet, or programming.

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>>38475106
I'll catch up to you one day faggot

>>38475136
No you won't, you'll quit lifting to live with a Brazilian trap you sinful faggot.

>>38475136
Yeah you will

>>38474853
All wrong, like this
http://sketchtoy.com/67400131

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I hate to disrupt the shitposting but I have a real question

I had my gf spotting my bench today and it was at least 1600x times easier than normal bench.

How do I tap into these spotter gains when gf isn't there? I'm too aspie to ask the other regulars for a spot

>>38475247
Can you give me a lift off? don't touch the bar unless it is going down

>>38475247
watch porn before workout

gains will double if it's hentai

>>38475261
This

>>38475261
>nods
>lifts the bar up for you
Every time

>>38475247
Learn to un rack the bar you aspie

>>38475247
believe in yourself Tbh
spotters do nothing

>>38475285
no. don't ask for a just for a spot, tell them to not touch the bar unless it is crashing down towards your throat

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>>38474636
>Repressed homosexuality edition
>tfw it's actually true
i'm never going to be happy. 25 and celibate and only hate. all i do these days is lift

>>38475088
Why did you skip nigga

>>38475285
I can unrack it brah, it's more someone being there that makes it easier.

>>38475292
except hand out gains

>>38475261
I'll do this tyty

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>>38475350
>it's more someone being there that makes it easier

Life is being a dumb cunt as usual

>>38475285
I personally have stumpy little manlet arms, and unpacking the bench always leads to needing a closer grip, or moving my shoulders out of an optimal position

having someone unrack can add like 5 kilos to my max, often more.

>>38475350
>except hand out gains
i honestly dont think so
unless you unrack too far up the bench in which case... fix it

>>38475392
Lower the rack.

>>38475392
oh you are using a bench with fixed heights?
my condolences

>>38475401
Pretty sure my unrack is good since it used to be shit and now it's fine. It's more wanting to press back towards my head but I cant because the fucking rack is there that's the issue atm

>>38475435
>but I cant because the fucking rack is there that's the issue atm
then youve went too far
im taking for granted you are using good equipment tho so whatever

>>38475043
405x1 Deadlift aka the Lith Special

gtfo you weak piece of shit

>>38475481
I can't go too far forward cause my lats aren't good enough to bring it from behind my head to my shoulder line

>>38475481
I rack pulled 150kg for 1 rep today thank you very much

>>38475247
That's a different mindset, lad.

I find benching without a spotter is nicer because if you don't get the weight up then you essentially die. Whereas with a spotter, your mind says it's ok to fail or bail a weight because someone is there to catch it. Obviously I don't bench very heavy weights yet, but at my novice level this works. Just releasing some thoughts here.

Anyways yeah just ask someone to spot you and don't be a bitch

>>38475521
>I find benching without a spotter is nicer because if you don't get the weight up then you essentially die.

Abusing your bodies response to imminent death is a good idea but I bench inside a cage so if I fail the rep I just release my arch and it sits on the safeties

>take the safeties off

>no

>>38475521
>if you don't get the weight up then you essentially die
or you do the roll of shame
or you actually set the safeties at a correct height i.e. low enough so that you don't hit them when touching the chest but high enough that you don't crush your throat when letting the weight drop on the safeties

>>38475504
its a balance of being up the bench enough that your unrack is only a small movement
but not so far up that you hit the hooks
if you are in a rack i dont see how this can be a problem

when i unrack my chin is roughly under the bar, and a lift off doesnt make a difference to it

>>38475435
You need to find a balance between being unable to unrack without a ton of effort and being too close the the rack.

I hate being stupid. I'm a solid B student for the most part.

I thought I was above average and then I found out almost everyone I know got A's and A*'s in their A-Levels.

I thought it was so smart half assing school and coming out with a few Bs and a Cs.

Turns out I'm STUPID

>>38475106
>islet bragging about his bench

I remember the days when you were roundly mocked for your babby bench. How did you fix it?

>>38475716
garage bro gave him some 'tips' when they met up

>>38475716
He ran the wilks cycle and went on a huge cut. His bench got better on the wilks cycle and he gained a lot of walks points by cutting.

>>38475716
Equipped bench singles 3 times a week (including maxing to warm up for them), and gaining 10 kg

Have static holds ever helped anyone?

I kind of want to unrack some heavy ass weight and hold onto it like the father I never had.

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>>38475786

>>38475786
As in deadlifts? Yeah, They did wonders for my grip strength. I usually did something like 5x1 for as long as I could. Weights usually at 110% my 1RM or so. Had to stop doing them on Sheiko, but I'm probably going back when I start the 28 memes.

>>38475602
>not understanding that the point of my post about benching without safeties is to get that adrenaline rush of pushing through the last rep because if you don't get it up you'll have to roll of shame

>>38475871
>doing the roll of shame with over even 100kg
Goodbye ribs.

>>38475897
>not being able to support 100kg on your chest

Just paused benched 190x9 at rpe 9.5 :^)

2 8 F R E E
8
F
R
E
E

>>38475923
Not everyone has a coat of fat protecting them.

>>38475971
yeah look at this fat fuck lol

https://www.youtube.com/watch?v=fEUvI8Q6JDk

>>38475716
How much does islet bench now?

Can anyone help me with keeping my ass on the bench. As soon as the weight gets heavy my ass flies up like I'm trying to fuck the air

>>38475949
Nice, what was your bench when you started g nucks

>>38475949
3x intermediate?

>>38476110
try to get in a position that gets your knees below the bench, can be easier said than done
bench height if you are not using regulation equipment can also be a factor tho

>>38475714
same brah
go to a psych and get diagnosed with ADHD for the sick adderall gains
you'll have A's in no time
I did this way to late in my college career but once I got it my grades skyrocketed

>>38475714
ah nice is it time to cry about my A level results again

oh my godd I am so royally fucked all my options are gone all the universities said no and I can't retake my life is over and my parents are kicking me out and I failed on squats again

but improved my situation from yesterday, got an interview with the army lined up two weeks from now, hopefully I can get my fat arse to do 1.5 miles sub ten minutes, then I'll be starting as a sapper or an officer soonish. in the meantime I've got work doing data entry at some solicitors firm for the next few months getting some horrendous £20k, then I'll be starting an engineering apprenticeship with some big company up in London (I's be going to find work in the city I be) or the army / navy. so not the end of the world I guess.

>>38475350
Also
>I'll shake my head when I want to you touch the bar

FACTS:
Planks are the best core assistance

Reverse hypers are the best spinal erector and glute assistance

Dumbbell rows are the best Latimus dorsi assistance

Dumbbell flies are they best pectoral and delt assistance

You should overhead press, even on a powerlifting program, unless the program is a short term peaking program.

These are all facts.

>>38476116
In mid April I got 193 in a meet and at the beginning of may when I started Nuckols my gym pr was 200 paused. I've put on 11 lbs bw in that time.

>>38476117
Yeah, 3x int med with added accessories on day 3.

>>38476147
brits can't get there hands on addy I don't think.

>>38476147
...s-serious? I might try this

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Back is healed after a few days rest, my erection is at maximum strength just thinking about getting back in the gym today to squat.

>>38476178
Fucking healing Chads I swear,my back has been shitty for 8 fucking months

>>38476191
Planks. Side planks. Weighted planks.

>>38476191
>>38476191

Take 2 weeks off and go play in a swimming pool every day.

>>38476212
go away nerd he can squat if he wants to

>>38476125
I've always had trouble with getting my knees below, any tips to actually make that easier. I doubt the bench height is low, I competed relatively recently and I don't think the bench is different

>>38476222
He can leave his bench behind?

>>38476244
Shut up you pathetic loser

>>38476244
If his friends don't squat the squat then they're no friends of mine.

>>38476202
I do them,along with 5000 other stretches and lacrosse ball/foam roll
>>38476212
I took 3 weeks off sq/dl,got back and killed myself with 60kg sumo 5x5
>>38476222
I can only front squat pain free

IMPORTANT POLL
http://www.strawpoll.me/11092424

http://www.strawpoll.me/11092424

http://www.strawpoll.me/11092424

DONT GUESS. TRY IT AND THEN ANSWER.

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>>38476287
>there are people who can't plank for at least 5 minutes

Did all those squats and deads do nothing for your core lad?

>>38476340
You have a little penis

>tfw bench e1RM has gone up 47 lbs in less than 4 months
>tfw might not be a genetic dead end
>tfw all I had to do was start eating

>>38476287
I've never done one in my life, and was shaking like a shitting dog, lasted two minutes, but I feel I could definitely go it longer.

>>38476163
So after week 1, you increase your max according to how many reps you do and do week 2?
Or use the same max and move on to week 2?

Am I retarded?

>>38476380
Yes eating and repressing those homosexual feelings you have

For whatever reason I can't cum unless I'm thinking of taking a fat cock.
Must just be nerves!

Guys, what should i be pulling with on back extensions?

I use one of the machines where instead of starting parallel to the floor, you are 45 degrees from the floor.

I put my feet together and mostly feel it in my butt and hamstrings but I'm not sure if I should be pulling with my hamstrings or actually pulling up with my lower back / erectors?

>>38476427
Yeah bro don't worry it's perfectly normal, happens to me when I'm with a girl too

When is my bright star illuminating the dark sky coming back to me :(

>>38476440
I need to admit something to you, but whenever I fuck a girl I actually close my eyes and pretend it's your fat Jewish butthole. It's the only way I can get a boner!

LIVIA I'M LOST WITHOUT YOU

FAT RETARD IM LOST WITHOUT YOU

>>38476454
Tbh I usually skip a finger or two up my butthole when I'm fucking a girl the prostate stimulation really seems to help me keep a hard on

>>38476395
Use the same max each week unless you get 9+ reps (or 5+ on week 4) just like it says in the spreadsheet. Note that the spreadsheet initially assumes your max goes up 5 lbs a week, do not do this unless you get the reps.

>>38476506
Yeah same, I usually don't do vaginal sex, I've had to convince my girlfriend to peg me to get off.

>>38476554
no me

How do i engage my core before deadlifts?
Would planks fatigue me too much?

>>38476506
eww gayboy just get her to do that :/

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>good lifts this morning
>kids had a good xc meet, got my cardio in
>wife is with son at an event
>taco bell and sriracha
>a cold beer
>a message board filled with projected latent homosexuality and autism

Today is maximum comfy :)

I'm necking myself if livia doesn't talk to me today

>>38476608

oh it's definitely not latent bb ;} xx

(spoiler)(DM me babe ;;))(/spoiler)

>>38476599
>Would planks fatigue me too much?
If a couple of sets of 30s planks tire you out too much for Deadlift, then you need to work on your core strength and conditioning.

Doing some planks would be a great idea before DL's, and squats for that matter.

>>38476608
Hey let's talk planks and bracing. It's something I'm having a big issue with.
I'm practising normal planks and KRC planks and immediately afterwards I notice an extreme change in bracing.
Do you think it's worth doing before deadlifting? How much of a fool would I look doing a plank on the deadlift platform :)?

Check it

>>38476599
Dont do planks before deadlift.

I have had a lot of trouble understanding how to brace my core but it has gotten WAY better after doing some exercises / drills.

Ask around for the stuart mcgill "stretch" things. basically, cat / camel, curl up, side planks, and birddog. Follow the directions in the pics. Those have helped me a lot with awareness of the muscles and what they are supposed to do. Another thing is this drill where you just kneel and bend your torso so that your abdomen is above your quads. Just breathe in really deeply and let it out.

Those things have helped me with awareness.

As for actually doing a better job of it, I used to "brace" by expanding my abdomen a lot and taking a deep breath low into my abdomen. I dont quite do that anymore.

You should really be breathing in pretty low into your abdomen, but the goal isnt to get air in, it is to feel tightness in your lower back and right around your waistline in the muscles.

godspeed.

Another hting I used

>>38476668
Ignore my other post lol. My fear is pre-exhausting my abs before deadlifting which could result in back rounding and re-injuring my disc

I understand the reason for re-injuries is from lack of rehabilitation after its head, wha timeout understand is what sort of rehabilitation I am suppose to do while training.

Once I am healed I'm going to keep on planks and reverse hypers that's for sure, but what else? What do you do for active rehab??

>>38476679
>Do you think it's worth doing before deadlifting? How much of a fool would I look doing a plank on the deadlift platform :)?

Yes. Especially if you have trouble "cuing" your abdominal bracing.

I think Gnuckols did an article about it, but I'd have to search.

Would you rather look like a fool warming up on the platform, or would you rather not be on the platform due to injury?

>>38476708
Funny enough I'm the guy who's been spreading around the lower back stabilisation protocol from McGill.

It's great for rehab but a big issue I have is bracing with a bar. I can't seem to engage or feel my abdominal with a barbell on my back, for whatever reason I can't get tight. I also lose my brace when bending over for deadlifts I find.

Hence why I hurt myself lol

>>38476711
>active rehab??
Depends on the injury and your recovery progress.

I've always been a fan of "1000's of reps with baby weight" until it stops hurting, then loading (basically Bill Starr rehab).

If you need more abdominal strength than planks can offer, then HLR's are great, as are rollouts (if you can do them safely).

>>38476740
HRLs?
So active recovery is basically strengthening the trunk? Sounds good. I wish I knew this before injuring myself.

>>38476758
>active recovery is basically strengthening the trunk?
If you can perform compound movements without pain, then lots of high rep work can be beneficial and speed recovery.

That being said, doing sets of 20 on DL with 95 lbs might be too embarrassing for some.

>>38476785
Bill stars injury protocol really only is muscular, I did try it, but it just aggravated my disc injury. The honest answer is take a month off lol. It's painful not deadlifting, I was suppose to max out soon as well, but that's odd the list.

Although in a months time I imagine I could probably reap a little bit of linear gains from my deadlift after not doing it for so long.

>>38476823
Disc issues are a different story in that case. Make sure you talk with a professional, regardless.

Time heals all wounds, then. At least you have to hope so :)

Come back more resilient, and I'm sure you'll build back up your DL in no time.

>>38476845
Is that actually true? Once my disc is healed will it be more resilient or weaker?

>>38476854
probably weaker but you have to tell yourself something to stop the depression setting in too deep Tbh

>>38476854
Lots of people come back from rehabilitation more resilient (not always stronger) because they take the time off the primary aggravator to strengthen around the injury.

Happens to baseball pitchers all the time. They get hurt, go to rehab, and come hit better velocities (in time).

>>38476887
>>38476874
Encouraging words. I know for certain my training ideas have definitely trained. I realise now that my abs aren't too strong, and that inflating my stomach does nothing.

So I'll be resilient through intelligence

>>38477157
MOOOOOODDDSSSSS

>>38477132
He said before he just asked her. Sean likely begged for it out of lust/jealousy for his tranny fu

>>38477211
No, but I've spent over 1 year orbiting a fat Asian chick who lives on the opposite side of the globe. I've sent her over 20 dick pics for nothing in return and I've shown her my face in our daily tinychat private convos because I was hoping she'd have sex with me, turns out she screen shouted it and leaked it however.

>all this autism

W E W
E
W

I'm gonna go lift

>>38477263
Try not to break down in tears thinking of Livia in your gym again

>>38477273
>dat projection


All those girls your lifted are ugly as FUCK lmao

>>38477275
Nice projection

Bye

>>38477305
Try not to guzzle a trannies dick on your way to the gym LEK

>>38477305
Can you confirm these colors?

>>38477110
>>38477073

>>38477319

Yes and black pants, now please stop shitting up the general everyday begging for pictures of a tranny

>>38477352
But you spent every day asking for nudes from a tranny you fucking faggot

>>38477287
And yet you orbited them every day?

>>38477397
Nice projection KEK

>The trips ruin /plg/
>without them, all we talk about is lifting

>>38477405
Facts aren't projections.

>>38477453
1. You agreed everything I said was a fact, thus not a projection
2. Everything you're showing is in fact a projection
3. If all I'm going to do is repeat myself due to your lack of basic education and reading compression then there is no hope for you in life
Not s projection. Fact.

>>38477481
I didn't even realise you asked me to do something because you

Can't

Post with a comprehensible

Structure

Are you

12?

>>38477537
I just said it ?

MOOOOOOOOOOOOOOOOOOODSMOOOOOOOOOOOOOOOOOOODSMOOOOOOOOOOOOOOOOOOODSMOOOOOOOOOOOOOOOOOOODSMOOOOOOOOOOOOOOOOOOODSMOOOOOOOOOOOOOOOOOOODS plz.

>>38477575
Yeah why do you orbit that Sean?

Is powerlifting benching style somehow applicable to pushups?
I mean the shoulder blade retraction that makes benching safer for shoulders.

Because pushups actually dont feel too good on shoulders if just do them normally.

>>38477619
It was my plan along along. >>>/rules/10 ;^)

I see a lot of people complaining about titex plates. What's objectively wrong with them?

>>38477660
ugly as fuck

>>38477681
I said objectively

>>38477685
that is objective

but nah they are just another calibrated plate, theres not much to be objective about

>>38477575
You will NEVER kiss that nose

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>friend finally convinced me to start oly lifting at his gym
>going to be trained by a coach who is currently sending 3 athletes to nationals and 1 to internationals

memes incoming

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Is this really how you're supposed to position your head / neck? I always look a little down so that I look straight forward when I lock out my deadlift (I keep my head in the same position throughout the lift)

>>38477747
No, she's use to looking up so high, because like ever woman, she's use to sucking dick from 6'2 chads.

>>38477747
No, it's just what happens when small, flexible women use cues developed for massive men with mobility issues.

>>38477739
I remember telling you to try oly a few months ago faggot thanks for listening to me

>>38477865
So where are you supposed to be looking? Am I actually doing it right?
>I always look a little down so that I look straight forward when I lock out my deadlift (I keep my head in the same position throughout the lift)

>Today
>60kg 8x3 squat
>80kg 5x1 diddly
>20kg 8x3 OHP

>>38478055
>inb4 beta orbiter replys

>>38477960
Yes, you're doing it right. Your head should be in a neutral position with your spine.

>>38478055
>8x3
So you're not running Sheiko then?

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>>38478055
>8 sets of 3 squats

> 5 singles of deadlifts

>OHP????

Girl what ARE you doing because it ain't sheiko

>>38478084
No. I'm just upping the volume on SS for a while and then doing novice sheiko

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>>38478086
>So wrong

>>38478115
https://www.youtube.com/watch?v=2aeOBZ7gVPY

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>mfw my right knee doesn't feel like it's going to explode during squats again

>>38478071
>>38478086

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>>38478132

I can't wait to fly up to Jane and Finch and beat the fuck out of Sean lads.

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>>38478144

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>>38478193

>>38478055
Nice, I can overhead press my spoonfu's squat.
2pl8 when??

hey guys can I have fun in this thread without caring about tripfag drama

I really don't want to sit through this.. ..

>>38478219
I dunno, December

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>>38478228
yeah sure

what do you wanna talk about

>>38478228
You have to sit through these isley and esmerelda episodes so you get a better appreciation for some of the better trip episodes.

>>38478250
It's 90kg max? (I'm guessing)

>>38478228
By all means lad

>>38478266
80kg 1x5

:L

>>38478266
>>38478299
This.

>Accidental samefag

>>38478348
60x8??

>>38476430
anyone?

How can I unfuck my bench? I am running cuckols and I fucked my AMRAP today and only got 7.

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>>38478423
haven't a clue
would be nice if there was some sort of super high volume meme program for bench

>>38478459
Is this alex?

dont lie to me.

I was thinking smolov jr but I dont think I can do that on top of texas method wtihout my squat and deadlift progress tanking to shit

>>38478423
How long have you been running it and what's your max?

I've done 4 full cycles and just did week one on my 5th cycle. I've noticed that usually I don't do any better on the AMRAP throughout the 4 weeks, and the 4th week is usually the worst. But then the 1st week on the next cycle I get a huge spike in strength after the deload.

I think for me at least it seems that week 3 really beats me up and I don't fully recover on week 4. But by the end of next cycle's week 1 I'm feeling amazing.

>>38478363
Yis

>>38478494
Smolov

>>38478484
Did one cycle, and got 20 lbs increase. 265->285 (both TnG)

I feel fine on the volume, just felt bad on the maxing. maybe I had a bad day or too much fatigue accumulation.


I added the closegrip on dat 1, and I also dicked around with some slingamajig on day 2 since i just bought it...

I think slingamajig is probably ok for me to do before volume but maybe not for higher intensities.

Im gonna try doig some slinger on day 1 and day 3 and not day 2 at all to give myself a break.
>pls dont YNDTP me

>>38478513
I should run it?

>>38478536
Are you a masochist?

>>38478547
Y-yeah

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>>38478475
I really don't feel broken at all with what I'm doing now, despite the bench volume being just bonkers (between slingshot, spoto, and CGBP, my bench tonnage this week alone was 53,200lbs).

so I would say you could totally do that on top of whatever else for lower, like how I'm LPing my squats and just did the heaviest 5x5 of my lifting career with a bar that makes them harder

>>38478532
Extra volume is good, but it's definitely possible the fatigue accumulation is hitting you hard. I wouldn't worry about one bad AMRAP day and just keep pushing on. Especially if it jumped your max up 20 lbs in one cycle. On weeks 3/4 my AMRAPs suck sometimes and I don't particularly feel beat up, but the volume from the previous weeks has just piled up and made me temporarily weaker. My max has gone from 200-245ish on this program (all paused), so your experience might be quite a bit different since you're stronger.

>>38478536
Hell no.

>>38478574
Then I wont

>>38478484
its almost like having significant overloading like w3d1 of int med and then expecting peak performance in a rep max 4 days later is dumb, who knew

>>38478563
run if for the squat and bench simultaneously and do not tell Isley

>>38478592
Kek no

>>38478611
You ass 5kg a week to each lift. 30kg to your total in 3 weeks.
Buda did it.

>>38478618
Buda isn't really a fair comparison

Is Buda here? I was wondering about a cheeky smolov JR run...

>>38478564
Hmmm...I do wanna do spotoshot desu but I am trying to get a not horrible bench before my meet in several months and I'd probably prefer to do something that is "proven" rather than spotoshot.

I think my main issue is just being weak lol. Not sure if it is better for me to do cuckolls with some extra volume like i have been doing or if i should just yolo spotoshot.

>>38478574
> I wouldn't worry about one bad AMRAP day and just keep pushing on.

youre probably right. I am also fucking around with my form a little too. Volume takes a bit of time to work anyway. As long as the max goes up 10+ lbs over the cycle ill be happy. any less and Ill probabl switch


>stronger

im also, like, 105 kg lol. so youre probably stronger.

>>38478626
Buda has a 0 wilks

>>38478634
'no'

>>38478646
He literally does. Ask anyone here and they'd agree.
Ask the man himself and he'd agree.

He's never competed in powerlifting.

>the pump

>>38478627
>something that is "proven"
150 lbs
6 months

>>38478728
wat

>>38478700
I don't understand.

>>38478754
100% of people that have run The Spotoshot Method 2.0 have added 150lbs to their bench within 6 months.

>>38478772
isnt that only SSB tho?

>>38478785
Don't worry about silly details.

After posting about whey giving me the shits (but milk is fine for some reason, so it's not intolerance), an anon suggested I could try casein instead. Can someone elaborate for me on what the differences are, and why casein wouldn't do the same thing?
Also, what are good brands/flavors? Is ON still good?

>>38478759
She wants someone to pump some cum on her face

>>38478826
Myprotein is really cheap and one of the best out there in terms of quality

>>38478898
Looks like Myprotein doesn't sell casein. I'll probably try them next time I get whey, though.

what wilks should you be at after a year/two years/etc?

at 350 after a year now

>>38478967
>>38478826
I don't know man,it does in Italy.
Have you tried searching for "casein" on their site?

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>>38478860

>>38479009
No, I just looked on Amazon. I'll check their site instead.

I can do standing ab-roll outs but only plank for 60 seconds??
Rollouts are trash. Absolute trash.

>>38479118
I can't even do standing ones yet but I can do weighted planks with 90 lbs added for 3 sets of 2 minutes

>>38479118
Post vid

you guys are all so weak and stupid lmao

#gomurrica

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>>38478627
>Hmmm...I do wanna do spotoshot desu but I am trying to get a not horrible bench before my meet in several months and I'd probably prefer to do something that is "proven" rather than spotoshot.
in all seriousness, you should think about it. it's a gigantic amount of volume and it's fun af. both of these things are objectively good. it automatically does a nice transition from high volume, low weight to high weight low volume because you are adding 10lbs per workout, and the volume forces itself down over time.

then when your meet is coming up in a couple of months you can go into a real peaking cycle for a month or something.

webm somewhat related

>>38479169
Oh hey you're online. Wanna talk for a bit before I sleep? I've got 100kg bench for 3x3 tomorrow then 120kg x3 all time PR 2 days after.
I started sheiko with a 110kg max and I'm a month away from finishing the program. It's great.

Hbu?

who here /happythefatcuntisgoneforever/?

>>38479169
In fact is says I can do 125kg x3, s-should I risk it all? (If I ever wanna win big)

>>38479413
Esmeralda's gone?

>>38479419
Always try, just have a spotter

just got Facebook confirmation: virtus is dead via earthquake

>>38479468
Any have them ruin the set? lol I'll take my chances.
How's your training going? Working on the best lift aka bench?

Or are you busy?

Is there a version of 5/3/1 that has you bench 3x a week?

damn it's true.. Virtus is really dead.. RIP

rest in pieces sweet prince ;_(

virtus was too young to be taken from us so soon

>>38479499
There's a full body variant that has you do everything 3 times a week. Check the books or www.blackironbeast.com/5/3/1/calculator

>>38479560
This is a terrible idea. You can not squat, bench and deadlift every session 3x a week, progress and NOT injure yourself.

I bet Alex could tho...

>>38479023

Yes, good goym. Pay my paycheck.

>>38479577
It's 5/3/1, you're working with 90% of your 1 rm and you'll only do an amrap with one lift a day. Assuming you don't go crazy with the accessory work, it should be pretty manageable. If you injure yourself, you're more than likely a genetic dead end.

how much do I have to squat to make people like me plg :<

>>38479653
Do me a favour and squat, bench and deadlift every session for months without break. Tell me how you hold up, "talent Chad".

>>38479687

I squat, bench, and deadlift once per week currently and it's fucking miserable.

>>38479687
I can understand not deadlifting every session, but I've been squatting and benching 3x a week for years without injury.

>>38479727
Baby weights?

>>38479725
what stupid cuck program is that? No wonder you're so weak

>>38479687
tbqhwu lad I did the big 3 every single day for two months and had zero issues.

>>38479767
>2 months

>>38478115
I don't understand this

>>38479757
Most advanced programs have you doing that lol

>>38479687
Do you genuinely believe it's hard to keep up with top work sets consisting of 85%, 90%, and 95% of 90% of your max, and adding 25 lbs to your total a month? Wew lad.

>Do it
Already am, for the most part, with a much more rapid progression. Squatting and benching 3 times a week, doing SLDLs Monday and a bunch of sumo work Friday. Not even mentioning the accessory work. We'll see how it goes.

>>38479725
For what purpose?

>>38479757
I bench 340 and squat 510.

>>38479799
Hello Mr. BO

>>38479776
>>2 months
Yeah thats multiple month right there. Stopped high frequency training cos I didnt have the time. If I had a homegym I'd still train like that.

>>38479783

I only have 3 days per week to train and actually have time to do other things. I work 4, 10 hour shifts and have 3 day weekends, so I train on my first and last off day and one day during my work week. It's not too much that I'm getting beat up but that day takes 2 1/2 hours.

>>38479682
you cant make plg like you with a squat
everyone hates fatoreo and he squattes quite a bit

>>38479818
Why not just divide it up for the sake of higher frequency?

Squat + Bench

Bench + Deadlift

Squat + Bench

>>38479818
>>38479839
Wait,

Didn't fully read the post. Sorry, I am retarded and tired.

>>38478251
That map is hilarious

>>38479839

My days are.

Squat + Bench

Squat + Bench + Deadlift

Deadlift + Bench

I only do it this way because I like deadlifting twice per week.

ONE TWENTY FAIVE TIMES THREE
THIS SUNDAY, SUNDAY, SUNDAY...!

>>38479853
When running sheiko with a 10kg inflation, do you do week 9, day 2 at 100% or 105%?

>>38479864
Oh, I thought from your original post you said that you could only squat bench and deadlift once per week?

Fuck I am not in the right mind to post things on the internet right now.

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sparrow in the tinychat right now

>>38479788
those better be kilos :/

>>38479966
stone

>>38479933
C-can I join?

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Haven't posted in a while. Been away from plg for the most part, surprisingly. Figured I would share my weekend meme day


Zerchers
315x4 @9

Fuuuuuuccccccckkkkk my elbows

Cheater Rows
225x1* (three, but two were really shit)
185x8,8,6

Like these more than regular rows. HUGE upper back pump.

One-arm DB Press
40x15/15, 12/12, 12/12

Light pump work.

Bodyweight 213.0 (!!) 5lbs more than yesterday at a similar time. Have been eating a lot of salt and drinking LOTS of water, so it's not that unexpected. Still is quite a lot.

Ok thats all. See you next time.

>>38479933
tell her I said hi ;)

New
>>38479971
Thread
>>38479971

ISLEY AND SEAN KEEP OUT

>>38479973
Sure bud, link
is in the pic

>>38479975
Forgot my super-secret tripcode (no steal)

>>38479977
Tell her yourself ??

>>38479975
i feel bad for recognizing that twitter name

>>38479494
I'm just increasing to 3x8 on bench and squat. Doing 5 on diddly.
This >>38478055

>>38479777
I was just sad that I sed it all wrong

Epic series if you guys havent watched yet

https://www.youtube.com/watch?v=xxfBhALqxN4

>barbecuing with the gf
>ask her to fan the coals cause my shoulders hurt
>"You're just lazy, you have a shitty back"

how was /plg/ day today?