/plg/ - powerlifting general

File: 1463369351482.png (42KB, 1072x501px) Image search: [Google]

42KB, 1072x501px

>>38479971

1nd for squat is the best lift.

First for ANONS THRAD ONLY

KEEP OUT TRIPS HISSSSS

*keeps out*

File: 1472108877006.jpg (242KB, 744x1623px) Image search: [Google]

242KB, 744x1623px

Repostan

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

>>38479933


>>38479933


>>38479933


>>38479933

So excited for my next workout lads. Sadly have to wait until Tuesday, because classes are a bitch

>>38479988
You spelled bench wrong

>>38479999
b-but I'm too embarrassed :33

*looks at floor*
*scuffs feet*

when will I get my reward for making him disappear?

its been almost 3 weeks and not even a thanks

>>38480077
holy fuck why are you on /fit/

>>38480083
Who?

>>38480089
......the fat curly haired onion smelling gymcel

File: filup sitting in his cuck corner.png (562KB, 593x585px) Image search: [Google]

562KB, 593x585px

>>38480083
>>38480089

It's time to say goodbye.


Goodbye. Ily.

>>38480110
thats not phil....

What the fuck is emse doing

Cause it ain't sheiko

>>38480160
I got her to run smolov

>>38480160
I-i building up volume then doing Sheiko novice

>>38480156
No one asked you shut the fuck up

>>38480188
Sheiko novice is like, super super easy

It also don't make any sense.

File: 13615108_10205289719396967_3361036070186152838_n.jpg (46KB, 788x773px) Image search: [Google]

46KB, 788x773px

>tfw posterior DOMS from my hams to my traps from snatch grip sldl

>>38480198
Are you sure you're looking the right one? There's one for children and adults.

>>38480213
%age based training doesn't make sense for beginners because it changes so quickly for them

It makes even less sense when they're doing 65% for work sets.

>>38480229
This.

>>38480064
Fair enough, if you're not looking to jump on the sheiko bandwagon, have you given Greg Nuckols bench programs a look? Greg nuckols 3 day bench and Texas method squats and deadlifts might get you far very quickly.

>>38480229
What I'm saying is, the novice program on his app, and the novice program you find online is completely different.
Which one are you referring to?

t. trappy-chan told me

>>38480198
She won't listen to you either way,let her do whatever.
She is gonna come back and complain in a couple of months,rinse and repeat

>>38480272
Good. I hope she posts forever.

>>38480229
What would you suggest? 5/3/1?

>>38480292
2 8
8

>>38480306
All of them?

>>38480292
Why do you want "slow" progression? I don't understand why you either want 5/3/1 or Sheiko.
Why are you trying to get isleys advice on this?

I'm going to finish my sheiko cycle in September, which marks a year lifting, I should hit a 130kg bench.. M
Isleys been training 10 years and has a 150kg bench.

Why are you asking him for advice?

>>38480321
The beginner programs. 3 day squat/bench, your choice for deadlift. And of course, add in accessories as you see fit.

File: helpless.jpg (36KB, 400x267px) Image search: [Google]

36KB, 400x267px

>>38480322

>>38480351
Otay buddeh

How's your low bar?

>>38480351
His other programs are trash, only bench is worth considering.
>3x a week squats
For what purpose, you don't need that frequency at her advancement to progress the squat.

>>38480306
this

>>38480364
>>38480378
Do you have no friends in real life? Is that why you're here?

File: 1285_1830982713795002_4327862199915798101_n (1).jpg (9KB, 320x320px) Image search: [Google]

9KB, 320x320px

>>38480364

>>38480379

When you're trying to ingrain non-fucked movement patterns, higher frequency non-maximal stuff is a pretty good way to go.

>>38480364
Day 1:
Squat - 4 warm up sets, 1 set of 5
Bench - 2x8, 1xAMRAP

Day 2:
Bench - 2x6, 1xAMRAP
OHP - I think it's 3x5 but I can't remember

Day 3:
Squat - 4 warm up sets, 1x3, 1x8
Bench - 2x4, 1xAMRAP

DOES THIS INTEREST YOU?
Progression is 2.5kg a week on basically everything, bench may progress faster.

I can elaborate.

File: Screenshot_20160827-190137.png (101KB, 1440x2560px) Image search: [Google]

101KB, 1440x2560px

>>38480378
Going good so far, these were my first week amrap results. Had some reps in the tank, wanted to save up for this week and next week.

>>38480379
Helps to ingrain the movement pattern, and its a DUP, so it's more varied and fun than SS.

File: push jerk.webm (1MB, 720x408px) Image search: [Google]

1MB, 720x408px

Did some push jerk today. How's it look?
Thought it looked tolerable myself, but far from perfect.

>>38480408
No. Literally no. You can have good form doing a movement once a week. That's such a stupid reason to squat so much.

You risk
>over use injuries
>tendinitis
>pre-fatiguing the deadlift
>squat overtaking the deadlift

>>38480408
V O L U M E
O
L
U
M
E

>>38480088
oh don't be like that ;;3

>>38480417
Nice glasses

>>38480415
>Helps to ingrain the movement pattern, and its a DUP, so it's more varied and fun than SS.
Not a good reason, you can master the squat doing it once a week for Christ sake. High Frequency will actually make your squat worse due to fatigue and pushing through hard workouts.

It's so useless, she doesn't need to swat so much, especially since her deadlift is the same as her squat!

Which way to set up a band when you're deadlifting without a proper rack?
http://sketchtoy.com/67401688

>>38480431
Thanks. Gonna get some thick-rimmed ones soon though I think.

>>38480424
high frequency =/= high volume

>>38480417
this press form is atrocious and you're not allowed to post here till it's 2pl8 nerd

>>38480440
My deadlift is 85kg... So.only 5kg difference

>>38480440

High frequency does not mean generating a lot of fatigue in each session. It can, but it doesn't have to any more than training the lift once a week means annihilating yourself with thirty work sets in that session.

>>38480443
like so http://sketchtoy.com/67401705

>>38480466
It should be more towards a 40kg difference. What's wrong with this >>38480410 ?
I forgot to add rows to the squat days btw

It's faster progression than sheiko or 5/3/1 and high volume.
My squat went up very easy in that program. I put in no effort and reaped the harvest,

calikid you got mail

>>38480417
How did you like Clutz for bench? It seems too easy because every day is such a low RPE, except day 3's tng AMRAP.

>>38480422
>>38480440
>Can have good form doing a movement once a week
Sure you can, doesn't mean that will be the case for most people. The best way to get good at something is to do it frequently. In Esmeralda's case, it is unlikely that her form will be able to improve much squatting only once a week, considering how inexperienced she is.

>Deadlift is the same as squat
Good thing that squat progress drives deadlift progress, as well as being able to progress her deadlift differently to her squat. And it's also not a big deal, there are plenty of people with equivalent, or even slightly lower deadlifts than squats. It happens sometimes.

>>38480410
Diddly on binch and OHP day

>>38480480
Squatting before deadlifts at an intermediate level means you'll under preform the deadlift, that's the last thing she needs.

Squatting that much can lead to an over use injury.

You should also do the BARE MINIMUM to progress and do more when it doesn't work. Doing more =/= better results

LISTEN TO BUDA, PEOPLE. HE HAS EXPERIANCE.

File: 1471759601714.jpg (61KB, 750x615px) Image search: [Google]

61KB, 750x615px

Can I get a form check?

https://youtu.be/hyX6MyvwbJk

>people arguing about novice tier programs
Either read the fucking sticky or hop on Greg Nuckols' novice programs

File: buda the old deluded moron making a classic stupid and laughably incorrect comment.png (17KB, 997x149px) Image search: [Google]

17KB, 997x149px

>>38480505
>listen to buda

lol

File: 1402841371793.gif (769KB, 585x430px) Image search: [Google]

769KB, 585x430px

>>38480481
y bully

>>38480461
I wasn't doing any pressing there though
>>38480493
Yeah most days were pretty easy for me and yet it still put a ton on my bench. If you had a lot of days with high RPE you wouldn't be able to handle the asinine volume on it.

File: image.jpg (311KB, 1465x1139px) Image search: [Google]

311KB, 1465x1139px

>>38480497
I forgot to add that and rows because I'm a fool.
Pic related is the program.

>>38480488

You're almost never going to see a 40kg difference between squat and deadlift in a woman who barely squats 80. Deadlifting half-again more than you squat just ain't common at any level.

>>38480535
smells like B.O

>>38480535
Lovely

>>38480505
>Bare minimum to progress
Bad meme

>Doing more != Better results
If it involves going past your MRV, then I'd agree with you. But more work usually means more hypertrophy and better movement pattern ingraining, which leads to more gains.

>>38480535
Isn't this pretty much Madcow?

>>38480495
>Sure you can, doesn't mean that will be the case for most people.
Most people can maintain good form training something once a week.
>The best way to get good at something is to do it frequently.
I use to say this and I was far from wrong.
>Esmeralda's case, it is unlikely that her form will be able to improve much squatting only once a week
I'm recommending twice a week maximum.
>considering how inexperienced she is.
She's been training for over a year

>Good thing that squat progress drives deadlift progress,
Not true.
>And it's also not a big deal, there are plenty of people with equivalent, or even slightly lower deadlifts than squats. It happens sometimes.
It doesn't just "happen"; she has an UNDER TRAINED deadlift from power programming.

Nothing to do with her leverages. They have almost no play at her level. She has weak glutes and hamstrings. Period. You should work on your weaknesses.

>>38480110
thats me, not fil u retard LMAO

>>38480572
>Isn't this pretty much Madcow?
It is exactly mad cow you fool

>Bad meme
its fact. If you read the fucking PDF that came with Greg black ops programs, it says EXACTLY THE SAME THING.

>If it involves going past your MRV, then I'd agree with you. But more work usually means more hypertrophy and better movement pattern ingraining, which leads to more gains.
you can over train, but I should have said training more frequently =/= better results.
My bad. Doing more volume does yield better results, but frequency does not.

>>38480572
it is madcow

>>38480198
>>38480229
>>38480249
HE IS TALKING ABOUT THE APP WHICH IS THE ONLY RELEVANT ONE

>>38480605
I gave up on Isley, he's an idiot.

>>38480597
Looks perfeck thanks

Epic mindblowing and mind altering series if you guys havent watched yet, from two of the all time greats, Gold medalist Brett Gibbs and youtube fitness sensation Nick Wright brings you a must watch series of powerlifting inspired videos and vlogs

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

>>38480556
In your situation you just need to pick one and stick with it. Chose madcow 5x5 if you want something simple. Chose sheiko novice if you have £10 for the app.

also are you h-high?

>>38480623
>Gold medalist
;_;

>>38480597
http://strengtheory.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

tl;dr Same exact program but spread out into higher frequency, more hypertrophy and higher 1rm.

>>38480634
Who has the bench gold again? Brett Gibbs

>>38480579
Time spent training is irrelevant. It's more about time spent well. I've trained for over two years at this point, and the only relevant part was for 10 months, since November.

>>38480597
>>38480598
>Fool
Lol, it's been so long since I've haphazardly looked at it, thought it looked familiar.

Madcow 5x5 is fine though.

>>38480636
D E S T R O Y E D :^)

>>38480624
No, just stretching. Madcow does look decent and easy to stick to

>>38480636
That is very specialised programs for advanced intermediates. You don't run this program with a sub 2pl8 squat and deadlift.

If is a way to train, and all programs work, because all ways of training work, but it WONT YEILD FASTER RESULTS.

>>38480653
>>38480656
>>38480659
Brett Gibbs 455 bench press with Nick Wright

Must watch

https://www.youtube.com/watch?v=PB_hqG9k8hc

>>38480623

I actually like the way he sets up with his feet in the air and back straight on the bench. Really helped me out today.

>>38480645
>anything but total matters
;_;
stop
pls stop
;_;

>>38480656
Don't do the bench portion, it sucks. Do Greg nuckols bench program.
Day1
2x8, 1xAMRAP

Day 2
2x6, 1xAMRAP

Day 3
2x8, 1xAMRAP

Add 2.5kg onto each set every week, it's a great way to build volume for bench, which needs more volume than the squat and deadlift.

>>38480667
>He's so qt

>>38480682
wright or gibbs?

File: point.jpg (43KB, 640x480px) Image search: [Google]

43KB, 640x480px

>>38480077
get out of fit you stutterfag bitch

>>38480688
Brett obviously

>>38480623
Why is Nick Wright a thing?
Can anyone actually stand him?
How can someone be such an insufferable, obnoxious cunt?

>>38480688
Gibbs

>>38480679
That's not the program tho. 1-2 more reps than the two previous sets +5 lbs, 3-4 more +10, 5 or more +15

>>38480695
Whats the shortest guy youve fucked?

>>38480701
Doesn't matter.

>>38480694
>>38480693
>>38480692
Coach gibbs helps fix wrights deadlift with some deadlift tips in this epic must watch series

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

>>38480703
5'7

>>38480715
Oooh and the tallest?

>>38479988
you spelled deadlifting wrong

File: lamo.jpg (118KB, 614x891px) Image search: [Google]

118KB, 614x891px

>>38480692

>>38480579
>Nothing to do with her leverages. They have almost no play at her level.
Uhh ok so people just progress all their lifts in perfect proportion to each other until they reach an arbitrary number and then someone with long arms magically gains 50kg on his diddily and loses 20 on his bench, got it.

https://www.instagram.com/p/BJoO0FVDUVz/

>>38480659
It can. Protein synthesis starts dropping dramatically only 24 hours after a stresser. By 36 hours it is nearly baseline.

Damage to the tissues themselves, and 'leaking' of protein would be minimized by spreading out the volume. Motor control would be better in a less fatigued state.

I've switched my training from Strengtheory advanced to JNT2.0

I really suck at reps. Also delt pump= impossible to touch on bench, lol.

>>38480623
Please tell me I'm not the only one that finds Nick Wright to be a complete douche

File: british james bond.jpg (56KB, 640x960px) Image search: [Google]

56KB, 640x960px

https://www.instagram.com/p/BJoO0FVDUVz/

M A D M AN N O R R I S

>>38480729
>Uhh ok so people just progress all their lifts in perfect proportion to each other until they reach an arbitrary number and then someone with long arms magically gains 50kg on his diddily and loses 20 on his bench, got it.

You're retarded so I'll be gentle with you.
You run a program where you add 2.5kg to all your lifts once a week. You start with a 60kg bench press, 100kg squat, 140kg deadlift. They may not be your maxes, but you start at those numbers, if you consistently progress you very much will end up with proportional lifts, albeit arbitrary in my example, regardless of your body's structure.

Your shit deadlift is a result of poor programming you retard. Nobody stalls at a 100kg deadlift cause they have short arms. Fuck off.

>>38480733
nice posture

>>38480748
ITs just your inferiority complex, perhaps put on that he has a real life girlfriend and didnt fall in love with a transvestite over an anime imageboards fitness section

>>38480715
want to make that lower?? ;}

(sorry I'm not black though)

>>38480737
You can progress just as fast on a lesser frequency program, higher frequency =/= faster progression.

File: image.jpg (41KB, 590x393px) Image search: [Google]

41KB, 590x393px

>watching people in plg make the same mistakes you made
>knowing there's noticing you can do about it

Everyone just stop posting I'm about to blow

>>38480746
My nigga,gonna do the same in 3 weeks. Looks like I did a good job shilling GZCL here

>>38480797
what mistake

>>38480806
I'm done arguing

>>38480815
pls say what mistake

>>38480779
According to you.

http://www.ncbi.nlm.nih.gov/pubmed/8563679

Protein synthesis returns to baseline 36 hours after a stresser.

Show me a single study where the only independent variable is frequency, and the subjects perform the same.

>>38480819
Being alive

>>38480819
*blows*

>>38480799


I've been jerkin with jizzy for like 5 years now lol

http://www.strawpoll.me/11086745/

>>38480831
You can progress just as fast with low frequency training as you can on high frequency training.

This is indisputable fact.

>>38480753
>You run a program where you add 2.5kg to all your lifts once a week. You start with a 60kg bench press, 100kg squat, 140kg deadlift. They may not be your maxes, but you start at those numbers, if you consistently progress you very much will end up with proportional lifts
Yeah and if he's built to deadlift he will be able to put kgs on his deadlift for a longer time than his bench, thus he won't end up with your Golden Ratios(TM).

>>38480848
You're a moron. I am done, Google the definition of consistency,

https://www.instagram.com/little_nels/ just want to do what this guy does desu

(scroll down)

(already dance, already lift, but not THAT well. sheeeit.). (though I do outbench him lol)

>>38480846
source?

An anonymous source has mailed me a rare isley

>>38480863


No, you're a moron. People are built for different lifts. You can't progress all 3 at the same rate for the same reasons you can't toss chicken, a head of celery, and a tub of ice cream in an over and say "well if I consistently heat them all they should cook"


You're literally begging the question because you assume in your premise it's even possible to progress the big 3 at the same rate for a period of time. Unless you're satisfied with always being limited by your slowest progressing lift, it's retarded as shit to chain the others.

>>38480920
Leverages don't effect novice weights. Period, 2.5kg a week is fast progression for any lift, you're not sacrificing progression for any lift.

Your weak deadlift isn't caused by your leverages, it's caused by poor CONSISTSNCY,

>>38480943
Yup

>>38480943
>Leverages don't effect novice weights

explain fat retards squat and bench then

>>38480943
>Leverages don't affect novice weights
Lol, there are a multitude of factors that affect novice weights, including leverages.

>>38480965
Leverages won't plateau your 2pl8 deadlift. Shut the fuck up already.

>>38480961
>>38480961
POOR CONSISTANCY.

>>38480952
Stop agreeing with me acting like you have any idea about lifting.

>>38480920
Deadlift should be within 10-20% of your squat, accounting for leverages.

http://strengtheory.com/help-squat-catch-deadlift/

>>38480952
hey you forgot to respond to my Q here

>>38480721

>>38480984
6'4

>>38480976
within 4% master race

>>38480997
Sean is just using you btw. Once you post it you'll not hear the end of it.

>>38480997
I could make that 6'5" 4 u bbygrl

>>38480972
>Poor consistency
'no'
My squat stalled before my bench or deadlift did on an LP. There are many factors that could cause that, leverages being one of them.

>2 pl8 deadlift
You're also forgetting that she's a girl. If it was a guy that stalled at 2 pl8, it's definitely a problem, but a girl, not so much, at least from SS.

>>38481006
give up
she doesnt learn
its here own fault at this point
its like shes a teenager and not a fully grown women

>>38480997
Ah so that was one of the black ones I assume haha?

>>38481024
>no'
>My squat stalled before my bench or deadlift did
Should have changed your program,img.
>There are many factors that could cause that, leverages being one of them.
It was the fact your programming no longer worked and you keep progressing everything else and didn't care about your squat.

>You're also forgetting that she's a girl. If it was a guy that stalled at 2 pl8, it's definitely a problem, but a girl, not so much, at least from SS.
I'm talking about people in general. 2pl8 deadlift isn't anything special for both genders in good health and young age.

Go have a long talk with buda and explain to him why you think arm length will plateau am2pl8 deadlift. Prepare to be chewed out because I'm done with you.

Me reading this thread
http://sketchtoy.com/67401898

>>38481080
Can you add livia cuddled up next to me in that bed?

>>38481088
I knew I was going to get a request like this.

f-fine

>>38480976
I don't think his argument at the beginning about the sticking point in the squat makes much sense, ignoring the "easy" part of the ROM seems like an iffy idea.

>>38480943

Jesus fuck dude you are dense as shit.

>>38481103
You are dense as shit

Go back just 1 year and you'd have been laughed out of this thread for saying your shitty sub 4pl8 deadlift was due to leverages.

Where have all the good trips gone ffs

File: pepe61_0.jpg (87KB, 499x498px) Image search: [Google]

87KB, 499x498px

>>38481058
Lmao

>Should have changed programming
What exactly do you think I did? I went onto TM for squat immediately

>2 pl8 isn't anything special
It certainly is for a girl with very little muscle on her frame. If you were to take a random girls off the street, I doubt even one could manage 135 with proper form, much less 225.

>Mfw you're angrily lashing out

>>38481113
No you're fucking dense.

>>38481113

wait i missed the context, but you're categorizing someone who has been lifting for 1.5+ years as novice?

>>38481154
No, I'm categorising somebody's ability to progress as novice,

>>38481088
I stopped caring a couple minutes in
http://sketchtoy.com/67401921

>>38481175
i jusy mesny add iher to the onr you alrredy drew before

>>38481100
My thoughts exactly. Even if you have a stretch reflex in the squat and get momentum you still waste energy during the excentric part of the movement, especially if you're not dive-bombing your squats.

>>38481121
No one is defending a sub 4pl8 deadlift

>>38481207
They... They literally are.

Goodnight my high princess of questionable behaviour.

>deadlifts are easier than squats

LANKLET KEKS OUT

KYS

>>38481220
No, most people are just saying that it's possible to progress lifts regardless of other lifts. Meaning that the big 3 won't be in an arbitrary ratio towards each other until you reach "advanced" on strstd.

>>38481237
>No, most people are just saying that it's possible to progress lifts regardless of other lifts.
Yeah no shit, that's why your bench is so good and your deadlifts crap, you don't train it enough.
>Meaning that the big 3 won't be in an arbitrary ratio towards each other until you reach "advanced" on strstd.
It's not about arbitrary numbers, it's about the fact that your bench will be smaller than your Susan and deadlift, sweat will be smaller than your deadlift and deadlift will be the highest, if you train all CONSISTSNTLY.

If you focus on one, that's why it's better than the rest! Not because of your leverages. Your leverages are in favour of your deadlift being the heaviest, squat second heaviest and bench third heaviest

>>38481257
Alex, Virtus, and the entire SHW class would like to have a word with you

>>38481191
I hope u enjoy
http://sketchtoy.com/67401945

>>38481270
theyve specialised you dumb fuck.

SHW have poorer deadlifts due to their fat getting in the way, (supposedly) this doesn't count as generic leverage.

>>38481270
Also nice appeal to authority fallacy, you fat jew

>>38481271
why do you keep making her ugly, shes a cute princess IRL

>>38481100
Greg's thing is you only miss a lift at the sticking point.

That said, he makes most of his case based on numbers from high level powerlifters.

>>38481296
Im a bad artist

File: 1467611658822.jpg (255KB, 1024x683px) Image search: [Google]

255KB, 1024x683px

>squatting is getting harder every week on Sheiko as my knee and glutes continue to give out

I could barely squat 75% for 5x4 today without hitting RPE 9.5 despite normally being able to smesh it ezpz lemon squeezy. The problem is my knee keeps tinging with pain as I push out of the hole and my whole lower body just feels weak and fatigued in general.

Bench is still going strong despite inflating the max by roughly 20-25 pounds and pausing every rep. Time to start stretching and mobility work it seems

>>38481277
How exactly have Alex and Virtus specialized?

>>38481286
someones angry :)

>>38481308
Fucking do medium load like I told.you then.

Sheiko is not supposed to be high rpe.

File: 1471075608115.jpg (18KB, 480x360px) Image search: [Google]

18KB, 480x360px

>>38481329
I have only one week left of #37 so I'm going to finish it. I'm gonna see if I can't get my knee to feel any better since that is the main reason my squats are off, deadlift and bench is going along very well.

I'm going to consider switching to medium load afterwards and also I may run the first week of the medium load cycle that has the skills test as it splits bench/squat and dead lift up into two separate days, since I really wanna max and see where I stand.

>>38481357
You try foam rolling your legs yet? Take care to avoid the tendons around the knee.

>>38481304
>>38481304
kys

File: 355x6 pause dl.webm (1MB, 640x640px) Image search: [Google]

1MB, 640x640px

>>38481308
breh I told you that session would be next to impossible, its fatigue from monday and wednesday's ass beating

>>38481357
Describe the knee problem in as great of detail as is reasonable.

guys I can't sleep

>>38481380
Put your phone away. Take a walk outside. Dont pick your phone abck up.

Why are so many bouncers fat? I don't understand, i thought most of them have some kind of fighting background or at least train in it?

>>38481400
>fighting

Most of them are just big guys because when people are drunk and they see a big guy they are less likely to do something stupid.

>>38481400
all they have to do is block the door Tbh lol

File: haack.jpg (84KB, 354x826px) Image search: [Google]

84KB, 354x826px

>>38481400

>>38481400
they're bouncers, they'll be throwing out drunks who keep hitting on the bar staff, not Jackie chan

File: 1472292903029.gif (2MB, 315x293px) Image search: [Google]

2MB, 315x293px

>>38481363
Literally looking up stretches/routines for foam rolling right now since I'm clueless with using it properly.

>>38481372
True. The knee started acting up last Friday's workout and I stil felt some on Monday which kicked my ass with the shitton of squat volume.

Standing up and moving wood/rebar for 8 hours for work also didn't very much with my recovery.

>>38481379
I really wouldn't know how. It just feels very TIGHT. When I'm walking around minding my business it doesn't bother me much, especially once I've been walking for a few minutes and my legs are 'warmed up'.

When I'm unracking and walking out it I get a small tinge of pain since it feels like my right knee is being crushed, then when I go into the hole and start pushing up the 'crushing' and uncomfortable tightness is still present. It feels the worst when I finish locking out, however, not pain but just very tight.

My glutes and quads feel very weak also but I'm gonna chalk that up to not recvoering well from the shitty job I've had to do this week which has me bent over in a crawl space and moving/cutting a lot of heavy wood and some rebar.

>>38481400
Dont really need to know how to fight if your a huge slab of meat that nobody wants to fuck with.

Most people that are gonna act up are likely just twinky dyels who barely know how to throw a punch so all they have to do is throw them to the ground with their superior MASS

>>38481488
trAnny loving faggot

>>38481488
Agile 8/Limber 11 nigga, although you could do it free form as well. Roll the top half of your quads 10-20 times, the bottom half 10-20 times, you adductors, your it bands, sit on the foam roller/lacrosse ball and possibly move it around a little, basically everything you can possibly do. Avoid your tendons though, rolling them is pretty bad.

>>38481510
Projection

>>38481516
I'll likely get back into Limber 11. Those lacrosse ball exercises are brutal on the ass cheeks, however.

>>38481488
>looking up routines
Do limber 11
second half looks like a meme but I've literally never had knee pain once since I started it

best album rn

https://www.youtube.com/watch?v=3uSM-ihNGHs

File: 1472253975430.jpg (33KB, 450x690px) Image search: [Google]

33KB, 450x690px

>I guess it's time I told you I have a boyfriend
What do lads

>>38481700
holy shit cucked

File: noose.jpg (17KB, 650x366px) Image search: [Google]

17KB, 650x366px

>>38481700
AND IT ALL COMES TUMBLING DOWN

TUMBLING DOWN

TUMBLING DOOOOOWWWWNNNNN

File: FlabbergasterRaptor.jpg (19KB, 366x274px) Image search: [Google]

19KB, 366x274px

>>38481700
Uh...
Deadlifts?

File: 1472253172937.jpg (18KB, 471x354px) Image search: [Google]

18KB, 471x354px

>>38481718
yes this is reasonable
>>38481716
I was thinking more

GOING NOWHERE

GOING NOWHEEERE
>>38481712
it piss, it suicidening

>>38481700
pull out

>>38481700
Deload to bar and do SS

>>38481700
this is why we all told you not to do seiko

>>38481700
Reply with I guess it's time to tell you that I ate some chicken a few days ago.

>what?

I thought we were talking about things that didn't matter.

>>38481488
You dont need a routine for foam rolling. Its SMR, self myofascial release. Basically just self massage to make sure your tissues can glide over each other properly. So massage your shit. Its better to focus on hotspots/trigger points as well, in my experience. Doesn't need to be done every day or workout. Just as needed for muscle groups that feel particularly agitated or tight.


Palpate your knee. Any points of it tender?

>>38481839
>Encouraging cheating
You deserve to be cucked

>>38481839
>that response
>not a chad
>>38481815
but I did dietmar
>>38481795
So it's all over
>>38481749
should I have gone for fug?!?

>>38481839
Trip on me ;^)

>>38481840
>it's SMR, Self myofascial release

I'll release on your myofascial faggot

>>38481892
Sorry Im only attracted to men

File: blf droo wqv blf droo wqv blf droo wqv blf droo wqv blf droo wqv blf droo wqv blf droo wqv blf droo wqv blf droo wqv blf droo wqv.png (44KB, 2025x1969px) Image search: [Google]

44KB, 2025x1969px

41.389382, -77.958655

41.389382, -77.958655

41.389382, -77.958655

41.389382, -77.958655

>>38481939
^^

location of livia n00ds

420 squats for 3 singles tomorrow :)))))

>>38481939
Its just the middle of some fucking woods.

>>38481973
that better be kilos, or I'll get you nerdo

>>38481986
whatever you say Adam

>>38481998

It's in stones, actually.

After only 2ish months on SS what would be the reasons I'm not progressing at the expected 2.5kg every workout? Not including diet which is at least good, not perfect
Form is a bit of an issue but would that really be the only thing?

blf droo wqv

blf droo wqv

blf droo wqv

blf droo wqv

blf droo wqv

>>38481939
spoopy
>>38482036
what did you mean by this

>>38482036
blaidd drwg~~ wooo~~

>>38482039
xlnv urmw lfg

>>38482035
Prove your diet is good.

Could be you just stopped adapting to heavy 3x5s every other day.

File: atoz.jpg (26KB, 494x116px) Image search: [Google]

26KB, 494x116px

>>38482073

>>38482035
On what? Squat? Deadlift? Bench?

Bench is too be expected after a while, I had to switch to microloading around 185lb since I was getting 5/4/4 or 5/4/3 consistently but my upper body is ass.

What are your lifts at now.

>>38482087
hllm

>>38482074
I have the same meal plan every day, It's all home cooked and easily meets protein requirements. Plenty of veges too.

After only 2 months surely not. Is that likely?

>>38482102
squat has really bad form issues, and Deadlift im working on perfecting because I'm 6'6

SQ: 62.5kg
Bench: 70kg
OHP: 42.5
DL: 82.5

Im stalling in all 4, but I think its understandable for the upper body at least a bit at this point

>>38482111
wrv*

http://vocaroo.com/i/s1b8ElzdIbSP

>>38482149
trappy-chan? are you ok my darling?

>>38482145
You do any accessory work?

>>38481700
She might be poly ¯\_(ツ)_/¯

>>38482233
Only doing chinups

>>38482266
Might want to add some rows and some db bench/pressing, stuff you can recover from easily enough. Make sure your sleep is on point, too.

>>38482149
Fuark my ears.

>>38482149
? all Im getting is some screeching ?

>>38482145
How much do you weigh, how many calories a day do you eat?

Those lifts are rather low, even for 6'6"

File: image.png (561KB, 529x592px) Image search: [Google]

561KB, 529x592px

been off /plg/ for 8 months or so. What's the meme program nowadays? Sheiko? Hepburn? Other?

>>38482311
28
8

>>38482311
Still Sheiko. Somewhat Nuckols' 28, but mostly Sheiko.

>>38482311
FREE
R
E
E

>>38482311
PROGRAMS
R
O
G
R
A
M
S

>>38482291
I'm 90kg. eating 3000cal a day. gaining a kilo every coulple of weeks
is it expected for a tall person to have higher or lower lifts than a shorter person?
>>38482275
The main thing I want to improve is my back not rounding in DL and sometimes squat. Would rows be good for that?

>>38482348
Learning proper bracing, both for core and lats, can help fix that. A non chest supported row could help, pendlay probably the most. Watch your wrists though. Watch this https://youtu.be/U5zrloYWwxw

>>38482348
>90kg 6'6"
Wew you spooked me a bit there. Try upping calories a bit more. Dont go crazy but you can probably afford 3200+

Taller lifters generally will have shit lifts relative to weight at first. Will continue to have a shit squat most of the time, and average bench at best (compared to bodyweight mind), unless youre lucky on broad chest genetics. Deadlift can be fantastic, though, if you ignore the 100lb twinks with their lmao 3x bw deadlift bro

Your situation may vary. These are just trends.

>>38482311

SPOTOSHOT2.0

>>38482311
Birthright » by sadfascist Naruto is the slave of the warlord Uchiha Itachi. Sasuke is a slum whore with a secret past. Together their forbidden love will change the world…

>>38482402
ryv ewrt lo ryv ewrt lo ryv ewrt lo ryv ewrt lo
ryv ewrt lo ryv ewrt lo ryv ewrt lo
ryv ewrt lo ryv ewrt lo
ryv ewrt lo

>>38482315
>>38482319
>>38482325
>>38482339
>>38482402
>>38482409
Hmm, okay then. Who is the strongest tripfag these days? Or better yet, top 3?

>>38482448
Bodorio

The rest don't matter.

>>38482448
Trappy

>>38482448
The new kid » by RockPaperS44 Naruto starts his first day at his new college. What happens when Sasuke's twin sister notices Naruto. Naruto x female Uchiha

>>38482409
>>38482482
What? No MPREG?

>>38482448
My love is

File: Talent Chad's.png (84KB, 690x455px) Image search: [Google]

84KB, 690x455px

>>38482448

File: ddrs gqascm.png (263KB, 1162x850px) Image search: [Google]

263KB, 1162x850px

http://vocaroo.com/i/s0laP2WvTMBJ

>>38482473
>>38482474
>>38482482
>>38482592
Who's the biggest cuck trip?

>>38482615
Panzer

File: pepe2.jpg (26KB, 499x499px) Image search: [Google]

26KB, 499x499px

>>38482618
Dont think I'm not watching this thread just because Im not posting in it

Play nice in my general or you will be punished

>>38482630
O-ok
S-sorry panzer

>in the drive through for KFC
I thought cuts were easy

>>38482615
Paul since his lover left

File: 0406162054-1.jpg (653KB, 1739x2875px) Image search: [Google]

653KB, 1739x2875px

Poutine meet video when

ASK ME ANYTHING CONCERNING BENCH PRESS TRAINING AND MOBILITY

Been lying in bed for 3 hours and I have to be up in 4
WAT do

File: Incline Belly Press.webm (2MB, 480x360px) Image search: [Google]

2MB, 480x360px

>>38482737
Why don't you bench 3pl8 yet?

>>38482725
>e] [Auto] 2 new posts
777-

[poutne deosnt like you

>>38482757
i already do. not a pound more, however

File: 635839292943333321-1207375022_friends-cast.jpg (548KB, 2100x1700px) Image search: [Google]

548KB, 2100x1700px

>>38482760
>...Anonymous
>08/27/16(Sat)23:
He's my friend.

File: tumblr_inline_nnuq5a0tjv1tsx9tp_500.gif (650KB, 320x480px) Image search: [Google]

650KB, 320x480px

>>38482757
how did he not crush his sternum doing that?? is his beer belly like, made of rubber?? how is he alive???

File: wenurememberuforgottoturnoffthestove.jpg (91KB, 640x960px) Image search: [Google]

91KB, 640x960px

>>38482725

Nobody filmed it lad sorry. Have another rare tho

>>38482771
Do you use clips? Let's call it 316 lbs. :)

>>38482737
I get a weird pain in my right shoulder only sometimes. Half the time I'll feel a funny stretching sensation while benching before it happens, the other half of the time I'll only feel it the next day. A sort of pinching. Cant figure out exactly what motion triggers it because if I moce counciously it doesn't happen.

Its behind the delt, very close to the AC joint but I dont think its AC. The, very few, passive and active ROM tests I do say Im fine.

What the fuck is the problem, and is my RC going to die

>>38482757
But why

>>38482797
You have the best squat face

>>38482810
>Benching with clips out of competition
>Ever

>>38482811
Could be your bicep. Not even memeing. Does it only hurt when you bench, and not when you ohp? And is it the worst on the chest/bottom half of the movement?

File: 0826161504-1.jpg (142KB, 1000x621px) Image search: [Google]

142KB, 1000x621px

>>38482797
Why didn't any of your fans/harem film it?

Also this has 1450 on the windshield... Please stop me

>>38482797
Mirin facial aesthetics. Im guessing the cut treated your face well?

I always look fantastic if I go on a 500+ deficit and water cut. Im a very bloaty person.

>>38482811
do you feel the pain when you're warming up on the bench? only when you go heavy? or like, all the time during the bench.

>>38482827
Why does it pinch the next day?

What ROM test can I do to confirm its bicep?

No problems with OHP, and I hate doing curls so you might be onto something.

>>38482834

Offer 1k and drive the fucking shit out of her.

>fans

lol

>Harem

All busy dropping their kids of at soccer

>>38482827
>>38482836

Lads... pls... :3

>>38482810
well the collars were 1lb each, but i mean what's the point, if a 45lb plate can weigh anywhere between 44 and 46
with 6 plates total, that means that a 3pl8 bench could be anywhere between 309lbs and 321lbs

>>38482811
when i had that i did face pulls 4x10 twice a week. weight doesn't matter so much as the motion itself.

the obvious answer is go to a physio, but most joint pains are usually solved by just warming up better and doing prehab work

your RC won't die unless something is torn

>>38482840
Never any pain during the exercise. Sometimes a strange stretching sensation if I misgroove. Only get a mild pinching pain close to the front of the shoulder joint about a day after.

>>38482848
Don't know any tests, but I do know that a few weeks ago, I had a weird shoulder issue that would get aggravated only from bench, and at the bottom half of the movement. I would be fine with the bar, then pain in the mid weights, and then it would mostly go away toward higher weights. As I got warmed up, it would go away for the most part. Asked my dad about it and he said it was a bicep issue. But I'm pretty sure the main cause was improperly warming up. How do you warm up for bench?

>>38482860
Can I do band Pull-Aparts instead? Face pulls always feel strange, and before someone links it yes I have seen the omar video.

Doesn't "chronic pain" mean Im wearing through a tendon somewhere? (Though it doesn't hurt warming up so who knows...)

>>38482875
Loads of reps with just the bar, then loads of reps with 95, then 5-8 with 135 then doubles or singles until my working weight.

>>38482863
pinching most likely sounds like it's a muscle issue. are you benching too close to your shoulders and not over your chest? sorry if that sounds stupid to ask. get someone to spot you and see if they notice anything weird going on with your bench form to see if that's the cause of it.

File: smug_pepe_compilation.jpg (122KB, 640x640px) Image search: [Google]

122KB, 640x640px

>bitch of an ex texts me
>tells me I was right
GOD THIS KARMIC JUSTICE FEELS SO FUCKING GOOD

Wish I had a smugger pepe tbqh

>>38482907
And at what point in your warm up does it get aggravated?

>>38482891
>Doesn't "chronic pain" mean Im wearing through a tendon somewhere?
i think wear has more to do with your bone structure. can't grind tendon against muscle

but yes, pull-aparts are better IMO, except not as easy to adjust in terms of load but like i said, motion>weight

>>38482927
Usually touch kinda low. Between nipple and xiphoid process.

Have asked before, worst I hear is that I favor my right arm if Im particularly fatigued.

>>38482757
how does this work

>>38482930
Was she married at the time of your relationship

>>38482930
Have you been following? Doesnt hurt during exercise, mild pinching behind anterior delt the day after. The only thing that happens during exercise is a strange stretching sensation by the joint if I misgroove a rep, and that doesn't always coincide with the pinchy thing the next day.

Literally cant figure out what motion causes the pinching, it only happens if Im not paying attention to what Im doing. Cant seem to trigger it by consciously moving through my full rom in any direction.

>>38482989

HERE WE FUCK-IN GO

>>38482595
I'm assuming the first four categories on this are squat, bench, deadlift and bodyweight, but what is the W?

File: wellwhatisit.jpg (492KB, 1920x1080px) Image search: [Google]

492KB, 1920x1080px

>>38482827
>Benching with clips out of competition
I use clips, the fuck you gonna do about it?

>>38482953
keep your mobility up and stretch your arms and shoulders before you work the bench to make sure you get any muscle tightness out of your arms. definitely keep an eye on it and if you begin to feel it getting worse i would see like a a doctor or something before you go and really wear out your arm beyond repair.

>>38482989
Kek, nope. She did cheat on her boyfriend with me a few years ago though, the night before Valentine's day. Didn't know she was in a relationship at the time.

>>38482998
Whoops, sorry, just revelling in this orgasmic pleasure. That's very bizarre, not quite sure what to tell you. Have you tried rolling it with a lacrosse ball? Doing some band internal and external rotations probably wouldn't hurt. Speak of internal and external rotations, how is your mobility? Try to do a sleeper stretch.

>>38483025
Nothing, but you're gonna stop when you have to do the roll of shame because you couldn't ditch the weight :^)

>>38483024
wilks, coefficient of weight and total that ranks lifters against each other.

>>38483036
Wow your relationship with a girl who cheated on someone with you didn't last and she ended up being a bitch? Wew. Didn't see that coming.

>>38483036
>failing bench reps
enjoy getting injured

>>38483048

You have such an oversimplified outlook on life.

>>38483048
>Ended up being a bitch
Nah, she was a bitch through and through, for as long as I can remember. No need to be so passive aggressive, benchie. Not like I'm gonna steal Amber from you or anything :^)

>>38483049
>Never failed a bench rep
Confirmed for benching bitch weight

>>38483064
Seconding

>>38483078
No passiveness here.
God is watching your whoring about with committed women.
He knows.

But really you're the one who says almost all relationships are shit and girls and most all bad right?
I think I may know your issue.

>>38483078
>confirmed for benching bitch weight

desu you probably out bench me by now, its such a meme lift and does nothing for me that i don't really bother.

>>38483088
>Almost all relationships are bad
How many relationships last until death? How many relationships end on good terms? Most certainly not the majority. Shit doesn't work out, people are assholes, and life isn't sunshine and rainbows.

>The problem
I have a shit taste in people, and I'm a cunt. Don't really need the reminder.

>>38483096
>By now
Bench is pretty much maintained from when I first started cutting, so probably not tbqh

>>38483036
>Nothing, but you're gonna stop when you have to do the roll of shame because you couldn't ditch the weight :^)
If you say so, Coach Rippetits.

>>38483120
do you bench more than 130? if so then you out bench me.

>>38483125

I learned the hard way once that you can't roll of shame if you're wearing a belt.

>>38483141
Just don't fail.

>>38483125
>When you don't remember SSB's tripcode
Fuck. Seems kind of familiar though. You got me again lmao

>>38483128
Ask me that again in a month or so :)

Tfw benching my old numbers again

>>38483120
But what you said was that they weren't worth it.
Pls just stop being a hoe and find you a good girl

>>38483153
You don't remember SSB's tripcode because SSB isn't real.

Pic related, a rare SSB sighting.

So whenever I fail a Deadlift its always within the first three inches or so.

Which of these do I do

>deficits
>pause 2-3inches off the ground
>Deadlift to knee with pause at knee
>deficit with pause where the bar would normally be 2-3in off the ground
>Deficit deadlift to knees with pause at knees
>Pause 2-3in off ground and pause at knee same rep
>Deficit with pause where it would normally be 2-3in off the ground and pause at knee

>>38483159
Happy for you bb

>>38483170
>Stop being a hoe
Already on it, haven't hooked up with anyone for a while, not even planning on it, even though I know that married chick is gonna try to pull some shit

>Find a good girl
The search is easier said than done friendo. No one really appeals to me, and believe me, I've been keeping my eyes open

>>38483178
Oh fuck my sides are in orbit lmao

>>38483210
Pause right when you break the floor

so if i have a skin condiation on my thighs when competing is there any way i can hide this? (because singlet)

>>38483241
Cover your thighs in baby powder so they can't see it.

>>38483210
>try harder

>>38483227
Naruto is just trying to lead a regular life, having fun and going out. Until one night a hot bartender turns up at his regular club. Will he sleep with him like he does all the guys he likes? Will Sasuke change his ways forever? Will someone get in their way?

>>38483265
>Doing harder variations isnt trying harder
?????

File: ssb trip.png (141KB, 757x800px) Image search: [Google]

141KB, 757x800px

>>38483125
>>38483153

File: Screenshot_20160828-001654.png (226KB, 1440x2560px) Image search: [Google]

226KB, 1440x2560px

So what are we training tomorrow lads? I'm so excited for this week, god damn, sad I have to shift to Tuesday, Thursday, Saturday now.

>>38483295
Thanks babe

>>38483295
Thanks fat retard

>>38483358
>>38483358
>>38483358

>>38483295
Snitches get stitches.

>>38479971
Can I ask about Lunges? Since Lunges work both of the legs, do I use divide my amount of reps per set by 2 and then do the result on both of my legs or do I do the full number of reps for both legs?
>An example, my routine has 16 reps per set. Does that mean that a set of lunges should be 8 reps for the right leg and 8 reps for the left leg or 16 reps for the right leg and 16 reps for the left?