/PLG/ Powerlifting General

>>38564093
First for Isley best girl

2nd for sumo is for women

3rd for three poops a day or you'll never not be a twink

3rd for isley is a sumo

Brehs,set 3 PRs yesterday.

Squat 145kg x 5
Deadlift 162kg x5,180 x1

I have known for a while that I had the 180 in,I jut did it later rather than sooner. Candito mentioned doing a PR when there is no doubt in your mind that can do the weight. 180 kg flew up and even considered doing a double, but 3 PRs on one day is bretty gud anways.

Tell about your recent PRs /plg/

Worst 2 weeks of my life and every day it gets worse.

Going to buy a lottery ticket

>day 4 of watery diarrhea and no lifting
yesterday already thought I was basically okay again, but woke up today and it's the same old story again. I WANT OFF THIS RIDE.

>be bad
>watch anime
>get good
>win

>>38564155
Congrats on the gains train.

>Recent PRs
Did a chinup with +90 lbs.
Lost weight, so I reset all my old PRs and started over :) New game + mode.

>>38564155
PR in glute DOMS. Thanks, split squats.
They also give a different kind of quad DOMS than regular squats tbH.

>>38564155
Nice PRs

No recent PRs of my own but hopefully my skills test will change that

Do we have any indian / spanish lifters here? Care to explain why ya'll always groom your beards but you never shave your unibrows?

Last day of sheiko today lads

I've been practicing for ages and using videos but I cannot fucking brace properly, I can't activate or expand my lower back.

>>38564355
Learn the valsalva manuevre, do it before grabbing the bar

>>38564355
>expand my lower back
Wut

I can't bench at my current gym but here are my stats.

140kg Squat
150kg DL
60kg Press
72kg BW 5'10

I have a case of fuckarounditis, someone told me that I should go back to SS and just eat more.

Do you think I could get anything out of this or not? Am I being memed into fatfucking myself?

I don't want to waste time by trying to milk gains.

>>38564355
C O R E W O R K
O
R
E

W
O
R
K

>>38564463
you've posted already haven't you? you could try SS, but you're probably past lp by now looking at those stats, try the texas method or madcow for early intermediate work.

find a gym where you can bench though. just find one. also eat so you make regular progress and don't feel excessively fatigued, that doesn't mean become a 120+ turbo fatty, but you'll need to consistently gain weight to get stronger really.

Good deadlift program for short arm lifters? I mean really short armed lifters.

Not a lot seems to work, not that it doesn't work. But I struggle to consistently add weight to the bar.

>>38564486
Ok will do, I'll try SS just real quick and see if I get anything.

Do you think I could add any small chest accessories for the lack of benching?

>>38563928
Hm, I see.

I'm not exactly small though, 194cm, 122kg.

>>38564554
do wide sumo

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Do you lads think I could use these old basketball shoes as deadlift shoes?
They look flat enough and also provide some stability for my sumo.

>>38564685
I'm weaker with sumo, substantially so, discourages me.

>>38564694
and?

>>38564712
My leverages don't favour sumo, even when really wide I sill lock out at balls

>>38564652
Bodyweight dips and push-ups.

>>38564721
Try doing pause squats with deadlift stance, heard these are good since you are going to have to sink your hips further in conventional with short arms.

>>38564721
consider cutting off your forearms or at least half of them

>>38564093
sumo doesnt count

>>38564747
1 2 3 4

I always ask this but never find anyone else, but is anyone here flatfooted and uses orthotics/insoles when they squat to stop ankles rolling in?

I'd really like to know if they make your squat feel stronger, more stable or actually maybe add a little weight and speed to your squat?

>>38564929
I've got a referral to see a physio about this exact issue

>>38564463
Floor press.

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I FUCKING HATE BEING 5'6 I CAN'T TAKE THIS ANYMORE

>>38564693
yes they look solid

>>38564976
I was going to buy some off the shelf ones but don't know if it actually will help my squat much. Really it should help a lot since no ankle and therefore no knee vagus.

>>38564987
I would happily be 2 inches shorter to be 5'6

>>38565012
You'd regret it.

>>38564987
but think of those ez 66kg records

think of those ez first place medals because nobody else turned up to the meet in your cat

think of those sik leverages

>>38565006
When I get mine I'll let you know. I don't really get knee valgus any more though, I fixed it by squatting less frequently.

Is it normal that I have more difficulty flexing my glutes and locking out "hard" with sumo? I mean I still pull more weight with sumo, but it just feels like I hit the bar harder with my hips and get a better squeeze when pulling conventional.
Could it be mobility related? My hip flexors are very tight.

>>38565039
>5'6
>66kg
nah more like 74kg

>>38564929
I used to be very flatfooted before lifting, I am still somewhat flat footed but getting stronger really helped. The cue to get your knees out and try and twist the floor apart with your feet should help prevent knee valgus/foot pronation. Are your ankles rolling in because you lack dorsiflexion necessary to squat while maintaining an arch?

>>38565039
>think of those sik leverages
you are competing against other short people and I have literally have the worst leverages possible for powerlifting. Extremely long legs and really short torso and arms

>>38564987
https://www.youtube.com/watch?v=k9b-VqCD-Xc

>>38565061
I can keep my knees out and my dorisflexion is very very good, I hit depth easily. I don't know hot to explain it but I just don't feel strong unless I really focus on flexing my foot to raise my arch which I can't do when I'm squatting decent weight.

>>38565005
Alright cool, will see how they do I in a sumo. Would have thrown then away instead.
Usually bare foot would probably be best, also for sumo, but it's not allowed in my gym.
And my really flat shoes that I have are just socks with soles basically, and it makes my feet collapse kind of outwards.

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50th for friendship

>>38565310
UK meet when

>>38565340
They'd have to request permission from the government to gather together first.

>>38565389
bin that barbell

many people like clarence and he roids and doesn't compete currently. Would people hate someone that was training for powerlifting on roids and wasn't competing? I understand that in the top level more or less everyone is on roids in WL but PL is getting more and more competitive and also eastern europeans

Alex Kang has a comfy IG.

>>38565493
2 autistic 4 me

>>38565498

I cringed watching his county fair video. He seems like a nice person at meets.

https://www.youtube.com/watch?v=AYqorAU9EIQ
John Haack Interview @ IPF Worlds 2016
ALPHA MALE
L
P
H
A

M
A
L
E

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are you guys doing anything fun this weekend (long weekend for USA bros)?

I'm gonna go lift with my buddy that got me into lifting pretty soon here, then gonna go watch the Badgers play this afternoon with my cousins.

still really happy that I was able to squat like 94% the other day after work, that 405 AMRAP on monday, and not eating in the 6 hours prior to lifting. gains train coming back soon I hope

>>38565604
who is this lemon demon

>>38565593
I don't understand how he weighs 83 kg. He looks taller than most 83 kg guys and he's jacked as hell.

>>38564093
>floorpress
>2x102.5kg/225lbs last week
>3x100kg/220lbs + ~20kg/44lbs band today

Felt really good today /PLG/, adding chains next week. Then off to do some other bench variation.

>tfw depressed

failed a diddly should i just quit

>>38564200
Have you never heard of imodium?

>>38564464
Has never helped anybody brace better if they don't already know how.

>>38565712
Why lad?

>>38565124
You don't need to arch your feet, you do need to evenly screw them into the ground.

Hi lads,

It is week 6 of really retarded 10 lb increases on ID for me.

WAWTT?

>>38564987
Maybe it'll make you happier but no one worth a damn cares about how tall you are.

Lower back just won't heal...

I want to make my own weights with concrete.

is 30kg good for a begginer?
should I do 15 kg?

how do you call the long bar with several weights at both sides, the bar being longer than your height. (dunno the english word).

>>38566120
barbell?

>>38566131
thanks.
english has so many weird nouns for everything.

is 30kg enough for a begginer or should I start with 15kg.

>>38565930
Mum has had breast cancer for 3 years
Doctors are starting to talk about palliative care options
She's the only immediate family I have.

>>38566153
start with whatever feels comfortable to you.

>>38566161
It's okay, I'm going through some hard times too lad. Just have hope, try not to worry too much. I much it will worry your mother more if you kept getting depressed because of her/ Just do what you can.

>>38566120
what? Are you asking how much should the concrete weights that you intend to append to a bar, weigh?

Definitely 15 kg, depends if you are skinny, for bench I don't think a skinny guy would be able to bench 50kg in his first day.

Also depends on the weight of the bar.

>>38566176
but I don't know anon.
that's why I'm asking what's a good begginer average starting weight for a barbell.

>>38566194
There is none. It all comes down to how much do you actually want, there isn't some kind of recommended starting weight if that's what you're asking.

>>38566192
thanks, I've been doing cardio for a month and feel ready to start lifting some begginer stuff.

I guess I can try to make two cans of 10 litters and fill them with concrete to make a barbell.

>>38566204
Anon just told me 15kg is good enough for a skinnyfat.

>>38566194
This
>>38566204

Also depends on your composture. The weight of the bar (usually 20kg). For general purposes you should start with just the bar. And go up. It's not a good practice to have a set weight, much more so if you are a begginer.

>>38566227
He was making a rough estimate.

>>38565604
>(long weekend for USA bros

It is also a long weekend for Canabros.

>>38566227
For concreate work I would recomend starting with Dumbells though.

Or get a Gym membership ffs.

>>38566120
>concrete weights

really sounds like a recipe for disaster, please just buy some equipment or get a membership.

>>38566227
20kg is the standard weight. It really fucking doesn't matter

>>38566253
It's not that terrible of an idea if you know how to do it, but yeah a gym membership or buying some actual equipment is usually a better idea.

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>>38566252
>>38566253
but it looks so thirld world.
and I'm a thirld worlder.

>>38566227
>I can try to make two cans of 10 litters and fill them with concrete to make a barbell
that is not gonna work

>>38566031
Lad.. pls be careful. Are you mainebrah?

>>38566289
It can, not him though.

>>38566284
just use dumbbells you can get big with them

>>38566115
Your hips are still tight/fucked

>>38566263
well it's just I imagine being an absolute beginner he probably won't know what he's doing, and rank novices are always best lifting with other people around, lest they do something truly horrific and have no one to help them.

>>38566315
True. Using cement as weight is generally safe though, just let the cement dry and it'll stick really well to the bar it won't snap off or anything like that.

>>38566315
>>38566325
>60kg third worlder make 50kg barbell
>unrack it
>dies

>>38566343
Highly unlikely, unless you put too much cement on the bar, more than it can handle, to the point that it breaks. Lifting barbells are meant to be fairly durable though. Although I don't understand why wouldn't that guy just buy actual equipment, it's easier.

>>38566284
>I'm a third worlder
tiny slav nation? or something more exotic? brazeel?

>>38566343
I'm not retarded enough.
probabelly would do a 10kg dumbell for starter.

>>38566369
I lack money right now.
I guess I will buy a metal barbell.

>>38566399
colombia.

>>38566408
Boy or grill?

AND MY LIFE JUST GOT EVEN WORSE

Why. Why has the past 2 weeks just destroyed everything I had going for me.

I want to die seriously

>>38566437
male.

>>38566408
the barbell is the one thing you should definitely spend money on. using a dirt cheap one, or just metal piping could really fuck you over. barbell snapping mid deadlift, ohp, squat or whatever could really fuck you up.

>>38566450
Can you wear a thong, pose your ass and take a pic then post it here? Just 4 me?? Please?

>>38564259
what is this skills test I keep hearing of? is it some sheiko stuff?

>>38566438

Are you going to let a bunch of bullshit dictate your life, or are you going to sack up and take charge of your future?

I know it seems tough right now lad, but it's nothing a bad ass mother fucker like you can't deal with.

>>38566438
>lives too far away from a gym to get there reasonably

there are colombians here having to make their equipment out of cement, check your privilege whitey.

>>38566476
Jeremy?

>>38566479
Dunno what you're on about, I've just fucked my spine up tho

>>38566470
My spine lad my spine. I can't fucking walk or sit or anything

>>38566438
Stop posting here.

>>38566456
I don't want to powerlift, I just want some natty gains to not look skynny.

how much is good enough for natty gains?

I'm not going to lift 300lbs or some shit like that.

>>38566496
for what purpose in pl?

>>38566501
>My spine lad my spine. I can't fucking walk or sit or anything

How you come back is going to dictate your worth as an athlete. It's going to be long, hard, shitty, and humbling.

>>38566515
>I don't want to powerlift

The get the fuck outta this thread.

>>38566501
oh alright you're off the hook

I thought you were the autist crying about how he lived too far away from any gyms a few threads ago

>>38566536
I'm just asking opinions because you guys know more than me.

https://www.youtube.com/watch?v=emB9GEnHOX8
are dumbells better for a begginer?
how much should they weight?

I guess I'll try a 10kg dumbell.

>>38566577
Lad tell me your paypal account, I'll send you some money.

>>38566501
you've got a great career as a bench only paralympian ahead of you, don't worry.

>>38566650
kek.
I don't have paypal.

I'm not in a hurry for money.
also, I love diy stuff.

fuaaaaaaaark
https://www.youtube.com/watch?v=yI91jzIvrx4

>>38566671
Get a gf and just lift her everyday.

>>38566671
buy a baby cow and bench that

as the cow grows so does your bench

ez

I can not out my socks on

I can not bend over at all. I am stuck here

>>38566686
>>38566724
I guess I'll make a 10 kg dumbell with two coke bottles of 5 litters.

>>38566741
I can help put your socks on for you bb ;)

Any homegym bros with dogs here? Can you lift and have your dog in the same room or does it get startled from the noise / gets in the way?

>>38566896
Ours gets agitated and starts jumping and coming close to the bar. Thought it was more related to the lifter's psyche rather than the noise tbH, but I don't know.

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>>38565042
please respond

>>38566953
>his dog doesn't start searching for birds during thunderstorms
baka

>>38566953
Your bitch sounds like a qt, post pics?

>>38566953
It's so neat how they actually find comfort in you unlike cats

Very cute

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>tfw 3pl8 flew off the ground today

It's my lmao1RM but last time it was life or death struggle to even get it off the ground. Quick question, though: If I don't feel any back pain, could I still be rounding? I feel like my hips are shooting up and back rounding when I pull max effort but I don't feel any discomfort at all.

I don't know what I've done but I can only lay completely flat without pain

Standing up hurts

And bending my lower back in any way at all is hurting so fucking much I can't do it.

I can't move

>>38567012
Record a set with your phone m8

>>38567018
trip on kbooey

>>38567018
Might "just" be a muscle strain, in which case it'll get better in a few days/a week.

>>38567077
I'm really bloody counting on it, I was doing a the cobra stretch to make it better but I felt INCREDIBLE tightness, kept stretching to get rid of it but I could not.

Gonna roll my glutes when I can even get out of bed

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This can't be efficient for anyone, can it?

>narrow af
>heels

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>>38567131
Actually I have a webm, why did I post a picture of the webm

>>38567131
It's not efficient for him either. He isn't a powerlifter.

>>38567131
Chinese weighlifters love to meme. Hence why they meme-jerk and Liao Hui was supposed to have done a 225kg jerk or some crazy shit.

>>38567131
>not doing sumo with heels touching

>>38567131
that isn't the point you fucktard

>>38567210
Very rude. Behave ourself

>>38567292
Incorrect

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WAWTT lads?

>>38567470
Bench 3xf
Chins 3xf

:^)

>>38567536
>No rows
Enjoy your lmao no rhomboids

>>38567292
you are not allowed in this thread again, ok??!?

rip plg


rip thread

>>38566438
a man makes his own luck desu

>>38567012
Until you get reaaaaaally advanced, it's very possible to experience lower/midback rounding without pain or even without noticing. It's unacceptable and you need to fix it before you hurt yourself, but it's also not a big deal. Everyone deals with it as they start putting more weight on. Something to consider is glute inflexibility, a common culprit of lower back rounding as people approach the 3pl8 mark.

Bung knee on the path to healing.

I will lift more than you one day plg.

>>38567084
go to the fucking hospital you dumbass

>>38567149
he's a weightlifter. he's pulling from the position he competes in. it's just additional weight/volume.

>>38567720

hanging out with gf today instead of going to local magic the gathering tourney

feels batman

at least she lifts with me

Guys, I just finished Sheiko and want to hop on the 28 free programs (BP3x SQ 2x DL 2x). A deload week between the two would probably be a good idea, right?

>>38567470
Bench AMRAP at 195 and last day of week 8 Sheiko. As long as I don't get sick from my gf this weekend, maxing next week should go really well.

>>38567677
>It's unacceptable and you need to fix it before you hurt yourself

>but it's also not a big deal

What?

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do any of you have body dismorphia, and just use powerlifting to cover it up?

>>38567736
No

>>38567816
Good luck m8

>>38567810
But what about the comp day? It was essentially a mock meet for me, with even some 4th attempts.

>>38567816
It's unacceptable. Do not accept it. Work on fixing it. It's not okay to leave as is.

It's not a big deal, don't panic. Don't obsess over it. Do as much as you can, and accept that it might take a while.

>>38567470
Why are your upper body lifts so good in comparison to your squat?

>>38567840
How did it go? Maxes and bw before/after? Which Sheiko did you run?

>>38567838
Thanks, it should be fine. Won't be too disappointed if bench goes shitty today since I had an 8 hour drive back to Ohio last night and I got 190x9 paused last week, so it's all good. It's gonna be fun to lift with my buddy from school again today.

Good luck on your AMRAPs too.

>beautiful day outside
>uni lifting club meeting
>matched a bench PR while just dicking around and leaving a few reps in the tank
>getting food
>easy homework followed by movies
>long weekend
Sometimes you just have a good day.
Tell me about your day and your training, plg.

>>38567862
Because upper body stuff is ezpz and squats are hard. Working on fixing my squat though. Today shouldn't be too bad, next week is where things start to get hard.

>>38567891
Thanks m8. Might fuck around with my slingshot too, we'll see how fried I am after my amraps.

>>38567875
>Do you really feel you need to Deload because you did a few one rep maxes?
I don't feel the need to, but I'd just imagine it's wise. Don't people generally have a deload cycle in between sheiko cycles? Why not do it when leaving sheiko for other programs?
>>38567891
>How did it go? Maxes and bw before/after? Which Sheiko did you run?
Not great, actually. Squat went from an estimated 150kg to 154kg, bench went from an estimated 100kg to 106kg, deadlift didn't move. BW remained about the same. 12 week investment for not a lot of return, so I want to go back at shorter cycled programs.

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reminder that panzer is at a meet

reminder that panzer was outlifted by an asian twink last meet

>>38567956
>Not great, actually. Squat went from an estimated 150kg to 154kg, bench went from an estimated 100kg to 106kg, deadlift didn't move. BW remained about the same. 12 week investment for not a lot of return, so I want to go back at shorter cycled programs.
10kg in two lifts isn't that bad for 12 weeks, just change your deadlift programming.

>>38567956
Honestly if you were doing estimated maxes, it's very possible your actual max wasn't that high. Last time I did an AMRAP then maxed the week after, my estimated squat/deadlift maxes were 156.5/202.5 but when I actually maxed I only got 150/190.

>>38567979
it is for those stats, really.

>tfw scheduled to lift today
>tfw tired
>tfw foot hurts
>tfw lats hurt
>tfw deload week anyway so unmotivating
is it really such a big deal if I don't go?

>>38567956
Wow. That is not my experience, at all with Sheiko's programming. I've run nothing but Sheiko for the last 2 years, and in the last year I've put 5-7% on my total every 3 months in gym-tested maxes.

However, this is why I recommend that beginners either don't run Sheiko, or run it with RPE 11 maxes. You should also have been bulking. BW remaining the same is a big deal in retarding your progress.

It's also hard for me to believe that your bench increased more than your squat+deadlift combined.

>>38567934
I'll trade you my squat for your bench

Yesterday's session was pretty neat. Incline as always.

120 [email protected]
Close grip 110 [email protected]

Pretty happy desu. The close grip sets were laughably easy.

>>38568189
That's 60kg since april, only gaining 5kg bw.

>>38568083
it depends on whether or not your goals are a big deal to you.

>>38566671
Make a bunch of dumbbells. Going up in 5kg increments, 2.5kg is even better if you're really good.

All the way up to 30-50kgs to start. Heavier eventually when you get stronger.

Find some way to make an adjustable Barbell, and plates for it, even concrete would work just dont put concrete plates on a good barbell ffs. Bench press is basically the best chest exercise there is, if done right. Ohp isnt bad either. I wouldn't deadlift with concrete weights and weird bar (to be honest I wouldn't squat either, lunges are fine)

Look up how to make atlas stones. If youre just interested in getting big and strong, those would do it. Start with 50kg, and make bigger ones as it gets too easy.

>>38568246
Who are you?

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tfw bench volume for the week under 50,000lbs for the first time in a month

>>38568262
who cares

>>38567012
You don't have any way to sense damage to your vertebral disks, everything feels fine until you get a bulge.

>>38568246
Yes, but I'd also like to be rested and have good sessions.

I might have time to go tomorrow as I won't be able to resume my programming on monday anyway

>>38568197
I don't even know what my bench truly is at the moment. Should smesh 225x9 today no problem. What is your squat?

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oly coaches said I was one of the best there

does anyone have experience with EMOM sets?
i was considering running with them for a few weeks between 2 cycles of candito 6 week (I have a holiday week so I can't run them consecutively) does it seem like a good idea?

>>38567131
I just want his bicep to shred off each time he pulls with it

>>38568296
Then those are your goals. I'm sure you know consistency is key, but taking a day off occasionally to prevent injury or completely losing the will to ever lift isn't a huge deal.

>>38568313
I'm doing them for Cuckols int 1 day deadlift. I like them, not sure how to program them or anything though.

>>38568332
Yeah I'm going away on a study trip tomorrow, won't be back until tuesday.

And I'm technically not running anything anyway, just decided to take a week off to refresh after a month of Nuckols.

>>38568353
was thinking of starting with something like 70% of my max then linearly add weight at every session, it's only for a few weeks so it should be ok

Lads you know supermang is back and active? He commented on his own vid a week ago saying he's in for 7 plates.

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>Tfw sitting on a bench with amber eating hand scooped ice cream from the local parlor
Doesn't get much better lads

>>38568377
>

>>38568419
I'm glad you are having a nice day with your loved one, good to hear you're happy and doing well Joe!

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>>38568419
it would probably be better if you could deadlift 240kg off the floor and 260kg off blocks

>(what flavor did you get)

>>38568420
?

>>38568431
Salted caramel for me strawberry cheesecake for her

>>38568446
>salted caramel

Who comes up with these flavours?

>>38568211
Thank you for revising your set rep structure. Being less retarded is fun for a change innit? @:^)

How has Pete Rubish gained so much recently? 7 months ago he PR'd at 855lbs and now is aiming for 1005lbs in 8 weeks time.

Good bench program that isn't sheiko or gnucks?

Got a months membership at a gym and wanna make the most of that month in terms of progression.

I'm a lot weaker, I don't know if the bars are heavier, or if it's because they're thicker or what, but I am weaker at this gym.

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>can deadlift 190kg
>bench max is 95

THE POWER OF FRIENDSHIP!!

>>38568303
Dam son. My squat is 335x2, but bench is at 240 for a smooth single. I can only triple 2 plates though.

>>38568624
Our squats aren't so different then. Best single was 325 on a caloric deficit.

>>38568585
>bench max 280
>squat max 245

Guys, guys GUYS!! YOU WON'T BELIEVE WHAT HAPPENED!

>>38568584
What's wrong with cuckols?

>>38568639
Fuck. BW? I want your programming now

>>38568663
196 completely depleted, somewhere around 203 on maintainance. I don't think my programming would put you where I am though lmao

>>38568671
Why? I am 208 on small bulk. Experience?

>>38568686
>PPL with minimal gains
>Fucking around with TM, no gains tho
>SS
>TM for squat (for a month, nothing big)
>5/3/1 while cutting, maintained lifts
Now on Cuckols

>>38568697
28 free? His intermediate high frequency recommendation looks decent. I am still making linear gains too easily becausw of bulk, but i am feeling a plateau coming. Every rep rpe37

>>38568720
Stick to that LP mang. And yeah, 28 free. Only on my second week though, so no real gains at the moment. Mostly just showing what little gains I've made at the moment.

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>>38568494
>not knowing salted caramel
>saying flavours

>>38568662
It's a bit shit

>>38568738
I don't eat ice cream. Yes, I say 'flavours' because it's the correct way to say it Americuck.

>>38568734
I feel you dawg, thanks. Did you like tm? I did 531 but lost everything because lack of mid intensity volume. BBB was cardio and the work sets were babbyw8.

>>38568585
bench max 111kg
Squat 105

how much protein do you consume a day

>>38568749
Alex has no feelings. Only talent.

>>38568767
I like it for ohp, not so great for bench. For squats, it felt like hell to me, but I was, and still kind of am, a pussy about trying hard with squatting. 5/3/1 BBB did a lot for me in terms of depussyfying me with squats, but I did a decent amount of squats overall, ending on BBB variation 2. Shit was fun.

>>38568571
changed his technique (still rounds but at least attempts not to round)
changed his programming from just lmao PR attempt every session to linear progression breaking rep PRs with backoff sets to follow
changed his drug doses from "just some test because else I beat up my gf" to "deadlifting 100lbs+ will be worth dying before 30"

>>38568779
20 kilos when I WAKE UP. 20 kilos at lunch. 20 kilos at dinner. 20 kilos before I go to sleep. I do this everyday. I have kidney boulders but my doctor says I'll be fine if I drink my own piss.

>tfw I fell for the "compounds work core" meme

I used the ab roller for the first time 3 days ago, and I did 3 sets till failure. I only got around 10reps out each set, but my abs are sore as hell. It literally hurts to laugh, and arching for bench was impossible.

wtf I hate working core now!?!??

>>38568779
>counting protein
just eat normal healthy meals made up of normal stuff (meat, veggies, fruit, potatoes, rice, pastas etc)
if too fat, increase (relative to meal size) lean meat & veggies while reducing the carb-heavy foods
if wanting to gain weight, increase all food
this should be enough for an amateur powerlifter

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>>38568760
These COLORS don't care what you think

>>38568835
No fuck uyo. You eat 20 kilos everyday or you don't at all. Go all the way, or the way goes all of you.

>normies doing ass off bench the whole set
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>38568819
thats normal desu armo

>>38568856
The first man on the moon was Jesus. Jesus was black, which means the first man on the moon is black.

>>38568803
I'm addicted to the high frequency squatting, so 531 was cool the day of but it was once, maybe twice a week if i did extra squats after dl. Do you run the TM split on consecutive training days?

>>38568890
I did 3 day TM for squatting with SS for the other main lifts, with accessories.

>>38566292
Yep I am maine guy.

We done now. How are you?

summary of the session:
>bench a shit. only got 225 x 8 AMRAP
>squat a shit. Got 390x5 BUT it looked like shit. HOWEVER, this has been the first time in 6 weeks I have had a bad looking ID, so I'm feeling ok about that.
>deadlift was decent. 460 x 5 at RPE 8.5-9. Lost some upper back tightness in the last few reps, so there was a little "rounding" but it was nothing bad at all given it was "max effort"

Gonna stop doing nuckols and starting unironically doing spotoshot. I just need to figure out how to deadlift with two squat VDs and 4 bench days a week.

>>38568879
Delete this.

>>38568779
like 100-120 grams

>>38568899
I have heard that VD is hell, recovery is a wasted day, and ID is only a test day. Did the overall drop in volume help?

>>38568555
I don't like bullyshorts.

>>38568929
I almost never felt warmed up enough for ID, but, judging from how hard squatting felt on RD, RD was absolutely necessary for me. I got 20 lbs out of it, then had some sessions where I failed ID. Not sure if I'd run it again desu.

>>38568912
Make me.

>>38568949
Thank you senpai, rips intermediate general programming sounds against all powerlifting advice. The overall volume for all the lifts drops. Btw whats your height?

>bench press
>you actually sit on the bench and not press it

????????????

>>38569008
I lay on it

>>38568949
Also did you try using triples, doubles, singles progressions?

>>38568779
>how much protein
100-200g

>>38569018
>lay on it
>no eggs are produced

????????????

>>38568779
180+-20 grams

>>38568993
5'9, I'll probably just end up running Cuckols intermediate programs next. Currently on 3 day beginner squat/bench, 1 day int bench.

>>38569020
Was going to switch to triples, but wanted to cut, so I switched to 5/3/1. Who knows, I might eventually give it a go again, but it's doubtful.

>>38569048
1 day int deadlift*, lol

>>38569048
No diddly?

>shitposting
>no shit is being produced

???????????

opinion on cuckols for squat and deadlift? looking for a 4 week program

>deadlift
>no dead people are being lifted

???????????

>>38569061
Oh nvm. Do you like the DUP progressions? It seems really fun to basically always hit PRs

>>38569108
I like it. Squats are feeling really hard right now though. 275x9 is gonna be difficult to manage next set.

>>38569103
>better
A program is only as good as the athlete running it.

There is no "best" program.

>benchbro
>is actually not my brother

?????????

>lunge
>iz breggfas :DDD

>>38569118
Fuck, that actually sounds like alot. Was it hard adjusting to anything more than 5reps? I get so gassed if i do anything significant for more than 5 or 6 reps

>buda
>is not an actual buddha

???????????

>>38569132
>Arguing with Sean about programs
You'd have better luck getting a wall to move by smashing your face into it repeatedly.

>>38569135
Fuck you got me lmao

>>38569158
What are your lifts after PH3 ?

Lol.

are most routines and programs worth it, or are they just memes because in the end it doesn't matter as long as you start lifting heavy stuff.

let's say I go to the river and start lifting heavy rocks or working in construction carrying sacks of concrete, would it be the same?

>sparrow
>is actually an asian woman

???????????

>>38569167
I toss him some obligatory (yous) so he doesn't kill himself too soon.

I wish he had the humility to share real things instead of delusion. Who knows, he might actually be retarded... :(

>bodorio
>is not an oreo

????????????

>>38569203
People listen to you, so please tell people to go to 4chan/feedback and file a complaint against Sean

What they will do is send a moderator to this thread and clean up shit posts seconds after they are posted.

We just need enough people to complain. I did it all by myself before I cba to do it again

>>38568779
180-220g

>4chan
>is actually more than 4 boards

?????????

>>38569161
It was at first, had the issue on 5/3/1 BBB, but after the third cycle, was feeling pretty good. Went from almost passing out squatting 125x5x10 to managing 240x5x8 fairly well. Did a bunch of paused squat work, then would go into the BBB sets.

>>38569203
If there are two things that Sean will never be, they're modest and honest. Something is definitely up with him though, especially noticeable after listening to his ramblings in his own voice.

>nice meme
>is actually a bad meme

??????????????

>>38569241
There is an ASP poster identical to Sean in every way possible. He is also Canadian. Apparently when it comes to niche sports you get mentally ill Canadians.

>>38569241
I was moving 155-175 because of the bbb challenge. Using high bar and beltless was so much easier, maybe because i was able to sink deeper and use a huge rebound out of the whole. Dude 5x8 at that weight is dirty, your max should be way higher if you worked on singles and doubles a bit more

>>38569256
Wouldn't be surprised if it was him. He does post on /sp/ on the hockey and football generals

>>38569271
>"Hey guys I'm gonna cut off Trappy's dick and balls and then fuck the hole lol"
Seems like you're the one conflicted about your homosexuality Sean

>>38569278
Did it high bar too lmao, with percentages either at or slightly above my low bar max.

>>38568866
I sometimes take mine off in the final reps of a set

fite me irl nerd

>>38569300
lmao.

>>38569254
>spams a thread
>gets reported

??????????????????

>>38569302
Why is your high bar so good wtf? Are you actually max aita?

>wew lad

???????????

>>38569357
Fuck off sean you delusional pussy

Holy shit was 275x9 hard. At least my shoulders didn't go numb this time.

>>38569325
This dude did it for ALL of his working sets, and most of his warm ups. It made me want to vomit everywhere.

>>38569343
It's not tho, my squats are garbage. Was forced to use high bar for fear of forearm aids. It was atg though :)

>>38569391
Ayyy thats my boy! Hows dl by the way?

>>38569398
Stop venting because your oneitis boipucci is gone

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>>38569405
Thanks. No clue, won't be testing for another 2 weeks. If I get 430-440 I'd be happy. Gonna be doing this after bench

I hate Trappy, but i've been making the best squat gains of my life doing her routine she made me. Idk how i feel about this.

>>38569441
>projecting a projection

>>38569459
Want to share?

>>38569441
>Weakest trip
I'm not Rasputin/Esme tho

>>38569220
I've said this very thing for a LONG time. I agree whole heartedly.

REPORT.
HIDE.
FEEDBACK.

>>38569440
Good stuff m80. Gtg, thanks for the chat senpai

>>38569132
>A program is only as good as the athlete running it.
Oh come on

>>38569534
its kinda true tho

look how good alex made c6w seem
few are going to get those results

>>38569582
Especially those bench gains lmao. Kind of agree though, know a beast of a dude that runs smolov for squat and bench every summer because it's fun, and he still makes uninjured gains.

>>38569582
>its kinda true tho
>
>look how good alex made c6w seem
>few are going to get those results
Yeah of course some people are more gifted and gets more result from the same work but if you have two programs tailored towards the same goal one will be better than the other.

>>38569613
>tfw on regression program
>squat is meeting deadlift
kinda funny Tbh

Best novie program ever

Day1
10XFailure @ 75%

Day2
5xFailure @ 80%

Day3
NEW 1RM

You can add like 10kg week

Leeman's getting married lads. WEEEEEEEEWWWW

>>38569534
Passion, focus, and intensity (when appropriate) ate the most important aspects of getting stronger, IMO.

People will dismiss a lot as "genetics" when good athletes thrive on "bad" programming, but there is more to it than that.

Great athletes really do try harder, and they seldom blame a setback on programming alone.

>>38569622
>two programs tailored towards the same goal one will be better than the other.
What about the intangibles? The athlete is the most important and unpredictable variable.

Ever wonder why great lifters give simple, generic advice?

>>38569712
>Ever wonder why great lifters give simple, generic advice?

Like how 10/10 chads give simple advice such as 'just b urself' to the average guy?

>>38569728
Lol, yep. It's because they make tough things seem effortless because it's second nature.

izlee if youre about mind explaining how you did sheiko + equipped?

>>38569708
She must be insane too.

225x9 coming up in 10 lads. Was thinking about throwing some slingshot work in, not much, just to have some fun. Was thinking 275x3-5, 300x1, 315x1. How does that sound?

>>38569763
Would have to be, they've been together for like a month. No government forms though, so the dudes not fucked legally, but still, Jesus Christ.

>>38569777
Have you ever used a sling shot before?

>>38569789
Nope, that's why I'm asking

>>38569800
I'd start off with 1pl8 just to get a feel of what it's like.

>>38569819
Will it even work with 1 pl8? I wouldn't think that'd be heavy enough to get the bar all the way down.

>>38569834
Slingshots are not a bench shirt.

>>38569855
That's why you don't buy make bell and you get a titan ramshot instead

>>38569834
It will. But i'm saying this because the first time I used one I almost killed myself with 85% because it felt so different than what I imagined. Misgroved it like crazy lol

>>38569855
>>38569870
Lmao thanks. Btw, mark says to use wrist wraps with it. Am I going to injure myself or something if I don't?

>>38569880
how badly did you get cucked by Paul

>>38569888
Prolly just wants you to buy his wrist wraps lol.

>>38569868
I have both.
>>38569888
Slingshot pulls your elbows in making it a bit harder to keep your wrists straight.

>>38569899
haha you missed my question
>>38569889

>>38569903
Ah, makes sense. Felt fine with 1 pl8, I like it. Time for 2 pl8.

I feel so strange. I feel like I've died already. My mind and body has given up.

>>38569956
nice projection

>>38569948
stay safe lad

>try power cleans for the first time
>work up to 135 with dog shit form
>just messing around trying to have a fun lifts day
>not take it so serious ya feel
>feeling some knee cancer
>REEEEEEEEEEEEEEEEEEE

>>38569712
>Passion, focus, and intensity (when appropriate) ate the most important aspects of getting stronger, IMO.
>
>People will dismiss a lot as "genetics" when good athletes thrive on "bad" programming, but there is more to it than that.
>
>Great athletes really do try harder, and they seldom blame a setback on programming alone.

You're misunderstanding me. Of course the program can't make the athlete good if he sucks or is lazy but the program can also become shackles that limits the athlete. For example, any powerlifter that does 5/3/1 will never reach his full potential or progress as he would with a better thought out program.

Also just because focus and passion matters more it doesn't mean that programming or other stuff does not.

>What about the intangibles? The athlete is the most important and unpredictable variable.
>
>Ever wonder why great lifters give simple, generic advice?

How can you give generic advice when everyone is a special snowflake?

>>38569974
I'll be fine. 225x5 and 275x3 felt good. 3 pl8 here I come.

>>38570015
Your gyms equipment is shit. Went to a new gym today and lost 10kg off my bench. The bar and plats felt heavier, the bar was thicker.

I've seen your gym and the equipment is cheap shit and unreliable.

Went for 315x2 and ate shit on the second rep lol. Right arm decided to give out, glad I bench with safeties. Oh well, was still fun.

>>38568660
What "happened"?

>>38569188
specificity of training