/plg/ powerlifting general

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>>38571061
Was gonna make one with this lmao

I tried deadlifting sumo

oh god it was amazing, the weight felt so easy

like I was pulling conventional with half rom

are you guys sure this is ipf approved, it literally feels like I'm cheating

3rd for sleepin in the same bed with 2 girls is not the dream I thought it'd be

>>38571065
>>38571061

Please tell me this actually is Fat Retard.

>>38571108

If your sumo feels anything like your conventional, you're doing one or both terribly wrong.

>>38571116
5th for sleeping in the same bed as two girls made me realise that king size isn't big enough for 3 and being arguing for the whole night about who's taking all the duvet isn't fun at all

>>38571125
It is. https://youtu.be/JD8kVtp38dY

>>38571129
you know what I meant smartass

it just feels like the whole pull is shorter, and is just so much easier to do. it feels like I'm quarter squatting, or benching without touching my chest.

>>38571108
>>38571182

Do you have short arms?

I have shorter than average arms and slightly shorter than average femurs so I'm ideally built for benching and pulling sumo.

Too bad I 1.) don't really care about bench and 2.) pull conventional because it feels superior.

>>38571214
yeah, I think that'll be it, I'm quite short limbed (and short in general) so really shortening the grip width has helped me a lot. you should join me pulling sumo, it's not too late. I thought I'd been pulling conventional myself too long, but after giving sumo a go the improvements were to stark I shan't never not ever go back

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boss

>>38571327
Having sex is cheating no fap.

>>38571341
it's called nofap, not nosex you dumb fuck

>>38571327
so?

>>38571327
hahahahahahahahaha

>>38571347
hahahahahahah

>>38571181
lol lad cmon

>>38571410
I'll do better next time

>>38571181
>>38571418
jesus how much does that shit help? it flew up like 225

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>>38571181

>>38571451
Website says its good for 10-15% more than your max. I'll get 315x2 on Monday

https://www.youtube.com/watch?v=5DL6X1zmg1A

>>38571511
I appreciate you being back. I can't stand the new trips.
Also my life is literally over

>>38571511
am I'm allowed to use my legs to pin me to the bench? I think I've seen japs do it

>>38571525
What happened?

Something really sad happened to me today too but i'm over it.

>>38571529
Yes, but I have the feeling you might misunderstand what that means

>>38571511
Terribly so

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Just finished last day of #37. Think instead of going to #30 I'm gonna switch to Intermediate Medium Load Prep Cycle 2 (#31) as opposed to Large Load because all of the squat volume has fucked up my knees so bad and I'm hoping the reduced volume will help them recover. About to order some knee sleeves to hopefully reduce the tension/pain in my knees on top of that.

>sheiko claims another

>>38571511
Yes
>>38571549
What happened?

>>38571549
This entire week has been cruel to me. Just today for exampleI woke up and my Tablet screen was cracked from battery expansion apparently, had it for over 2 years, never dropped it, but the screen just cracked any fucking way. My lower back is so damaged, even though all I did was bench, I can not bend over anymore without extreme pain, worst it's ever been. Nothing is giving me prolong pain relief.
Lots of personal problems too I don't want to bother getting into.

Shit like this has happened *every day* for the past 2 weeks. It just sucks because every day it gets worse.

>>38571549
>Yes, but I have the feeling you might misunderstand what that means
No. I use it to create a higher touching point.

>>38571593
Fatal trappy posting accident

>>38571578
>doing programming written by an actual drug dealer
You deserve that.

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need an app to track my lifts because I never use my journal anymore what's the deal lads suggestions

>>38571597
Yeah that's p shit

My back hurts too. Can't stand for more than an hour without discomfort.

At least I don't have tendinitis like I did this time two years ago. That wasn't fun.

>>38571611
Excel?

>>38571597
>My lower back is so damaged, even though all I did was bench

If you set your arch from your lumbar spine instead of your thoracic spine this is pretty common. I've done this before many times. Try setting yourself up on the bench on the back of your neck rather than your upper back.

>>38571606
ye gods
>>38571611
JeFit was bretty gud

my cat is angry asf but she's in my chair and I can't move her without getting attack

>>38571615
Yeah man, uni starts soon and I can't sit in a chair without pain, I can't stand without pain. My lower back is seizing up. I got so much pain relief from stretches, planks and what not, now I'm getting nothing. I got more pain relief from a hot shower.

What's your pain like?

>>38571623
New gym and the equipment is pretty mon standard and funky, I think I brought the bar too far over my stomach instead of benching off my upper back.

Tbqh I don't even see why I arch, just retracting and squeezing my shoulder blades as hard as possible gives me more ROM but I'm actually stronger, or at least in more control / comfort.

>>38571615
what happened that was bad today? you hurt your back?

>>38571578
>sheiko
>volume
?????

>>38571623
I better switch to doing this right away. Thanks.
What's the deal with people unracking before seating their glutes as opposed to getting completley set up first? Should I be doing that too?

>>38571615
I think you'd enjoy this
https://m.youtube.com/watch?v=H9BffmJsddw

>>38571651
just fuck it off the chair
you are the human ffs

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>>38571623
>of your thoracic spine
>arching your thoracic spine

You can't. It's completely immobile because it's fused by the sternum and ribs. Like down to T11.

>>38571654
Oh I don't want to say because sean. But I've missed a once in a lifetime opportunity. It's a really sad story actually. If I'd done any one of dozen different things, looked up the tube journey, ran slightly faster, worked out which platform was southbound faster, taken a different line, found a taxi sooner, everything would be fine.

But my back only hurts a lil bit.

>>38571670
It's easier to unrack it that way. It's up to you desu. I don't have any issues unracking for bench, so I don't bother.

>Isley is in the thread

welp, i'm gonna go do literally anything else for a couple hours til he fucks off.

BRB /plg/

>>38571670
Nah, that is fine.

People do that to help keep their arch set. Your butt touching the bench should be pretty incidental. When you lower your butt to the bench you should do it slowly so that you don't feel any change to the weight you feel through the back of your neck. All of your weight should be concentrated through the back of your neck and your feet imo.

>>38571695
Dang it. And here I was trying to sound like I knew what I talked about. Well then ignore literally everything that I say. One day they will cure retardation and kids like me will finally have a chance at a normal life.

>>38571713
Good riddance

>>38571721
why do you all like him? is it ironic? he is literally ten times more cancer than the new trips you all complain about

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>tfw thinking of georgey hurtin

>>38571713
Leave isley alone

He is the frogman

>>38571726
Sean I genuinely and sincerely hope you get cirrhosis.

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>>38571726
Come at me

>>38571715
Pls don't mock me

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>>38571727
Same

>>38571748
I'm not mocking you.

This is literally just above and beyond my knowledge on the subject.

>>38571695
Did it have to do with a girl?

>it's another Joe takes his trip off to bully someone episode

>>38571696
>>38571715
Thanks

>>38571795
Yup.

it's why responds to any anon criticising him with >trip on isley

I never do it (literally never anon bullied anyone) but he's suspicious because he does it

>>38571790
Tbh I'd rather not talk about it again because sean'll use it against me and I would actually be upset if he did.

>>38571817
get a job yet you useless neet?

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>>38571817
Shit. Sorry to hear dude.

Right here with ya'.

>>38571817
I knew you'd like the song

>>38571776

You're not completely wrong. You should set up as high up on your traps as you feasibly can, and you let your ass come down as far as it can without forcing it back. Exaggerating the lumbar curve just leads to pain, and doesn't significantly change where the bar touches on your chest. As long as your hips, glutes, and legs are flexed and tight, you're already at the maximum arch you need to be.

>>38571817
Were you gonna go meet livia

>>38571851
HE also got fired from his job :((( now he just sits around jerking off to gay trap hentai all day long :( poor pathetic georgy :((

>max is 200kg
>i do 190kg for 10
>estimated 1rm is about 250kg

Should i just put on 240-250 and go down? Whats the worst that can happen?

>>38571864
I thought you are leaving

>>38571817
>Tbh I'd rather not talk
Tbh i dont know why you guys come on here saying something bad happened that you dont wanna talk about
you know he is going to be asking what it was for weeks now
literally why

>>38571871
That post wasnt made by me
you'd make a terrible profiler desu

>>38571868
That's... impossible

>>38571877
>I'm not Sean
Alright nice damage control, weasel.

Last response you're getting from me this thread.

>>38571876
My self control is better than his

>>38571889
That post was my by me, the first post you thought was made by me but wasnt that sAID Im leaving wasnt made by me you retardeed Neanderthal

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back was really tired lads

also this PL bar has nice knurling

>>38571895
I know Sean's drunk, look at that spelling. Maybe you'll fulfil anons wish after all?

>>38571893
then you should have kept it to yourself

>>38571908
Fucking japs

>>38571898
>having this bad a case of the twink

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>>38571907
>he doesnt drink on a saturday night

beta

I WANT TO FILTER GEORGE SILVER AND I DON'T CARE WHO KNOWS

>>38571924
>he drinks ALONE on a saturday night

>>38571878

I know i feel like the calculator is broken too

>>38571898
Are you trying to pull your elbows under the bar?

>>38571933
If you can do 190kg ten times you can definitely do 220kg or more for a single.

>>38571930
>He's unemployed

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>>38571658
>>38571658
IDK breh, the 6 sets of 3 @ 80% fucking destroy my knees, it's ridiculous. They were fine running SS and TM and a week after I hop on Sheiko they start to hurt and feel extremely tense 24/7.

We'll see

>>38571727
>taking the fuckup of a person you never met, without even knowing the context of the fuckup, personally and being sad about it

>>38571817
>I'd rather not talk about

Then don't say it in the first place nigga. It's just gonna get pique every bodies interest and get them asking about it for the next few days since you're blue balling everyone.

>>38571975
www.dictionary.com/browse/empathy

>>38571993
sympathy*

Is BIG ALEX here?

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>>38571922
i weight 92.5kg today.
i'm coming along
>>38571941
i have no idea what im doing with my elbows honestly, i have a case of tard elbows

i was trying to to have them sit nearly straight down with how i racked it. i may have gripped to close for that though. last time i squatted i did it.

>>38572023
is that 65kg? its hard to tell

BECAUSE YOU'VE BEEN SO DAMAGE,
I HAVE TO GIVE ALL THE LOVE, THAT WAS MEANT FOR YOU TO... SOMEBODY ELSE.

>>38572027
can you not count plates?

do you not know colour coding?

do you not know what a standard bar weights?

check ur email

>>38571975
>the 6 sets of 3 fucking destroyed my knees
Pretty sure that's one of the things boris changed in the updated version, maybe check it out if you're having trouble with the old one.

>>38572052
on my phone and can't see if it's 3 yellows or two, bitch

>>38571975
>get them asking about it for the next few days
i agree that he shouldnt mention it
but after him saying he isnt telling
no normal grown man should have this on his mind for
>the next few days

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>>38572070
look closer, bat eyed man lol

>>38571954
Can I ask if it's work related?

>>38572091
You may

>>38572103
Was it work related? Or grill related ;)

>>38572023

>92.5kg
>still skinnyfat

How tall are you?

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>>38572118
Not telling

>>38572139
It's very important to me

>>38572150
So is whiskey and a brazillian t-girl

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>>38572120
6 foot 2/187cm

i'm not really skinnyfat anymore just fatfat but im also skinny lol dw i actually lift though so it'll come

>>38572153
Where you seeing a girl George, don't play games with me.

>>38572153
SEAN BTFO

>>38572150
sometimes you just have to look at yourself and ask
>am i one of those autisms

>>38572165
I understand it's hard to tell when somebody is being facetious online, but if you consider the context you can figure it out.

>>38572157
>i actually lift though
can you post some of those webms?

>>38572157

Holy shit dude lmao. Starting weight and stuff?

>>38572023
I'd try moving your grip out slightly to see if that allows your elbows to come under the bar a bit more, not sure if that's the reason for it but your set up looks kinda weak.

>>38572157
you should start cutting until you get abs then bulk more slowly

>>38572120
6ft....but its all on gut...not arms or legs...thanks beer bread and blue cheese :(

>>38572153
You weren't seeing her, were you George?

>>38572118
IT isnt work related since he literlly already got fired and doesnt work anymore

I HATE GREG SEETHER AND I WANNA TELL IT TO THE WORLD

>>38572181
already did

>>38572184
i was like 170lbs or maybe 160lb or something i cut down to. gained up to 170 or something without lifting. started lifting got to 180 lifting.

my first day in the gym i tried to squat 65lbs and fell over.

i benched like 85lbs or somethig for 5 grinders

uh yaeh i guess?

before i lifted weights i couldnt do 1 pushup xD

so i did incline pushup and started doing this

i weighed like maybe 180lb then lol

so yaaaaaaaaaaaaaaaaaaaaaaa :p

powerlifting is a sport. a strength sport.

>>38572178
>i dont even want to know im just joking around
you are fucking desperate to get an answer lmao

>>38572222
I never said what you quoted

i'm on steroids and i can't stop sweating they had to use a towel to clean off the ddr after i got done with it

just squatted 1.5pl8 and deadlifted 2pl8 with no pain at all

my posterior chain is fucking fried, my lower back is so sore I can barely arch to bench but it feels gud finally being able to squat/DL again

4pl8 here we come

>>38572057
I'll take a look

>>38572085
>no normal man

Sean is not a normal man

>>38572214

Haven't you been at this for over a year and still don't have even respectable numbers with anything?

>>38572214
>already did
oh... im sorry

>>38572188
yeah i used a different bar (i usually use a weightlifting bar) but i used a powerlifting bar today. knurling was different, placed differently, so i think i unintentionally used a grip closer than I usually do.

>>38572191
honestly i agree with you but i have some goals to reach in the gym, i also plan to lift as a SHW, once I get probably around 100kg, with at least 160kg squat (we;ll see where it goes) I'll start cutting haha im just not satisfied with my strength and i dont mind being a fatty :) but its the fattest ive ever been in my life

haha thanks

>>38572235
umm yeah but all of this changing because im a lifting and eating machine rn haha thanks for the reply :)

>>38572228
basically did

>>38572247
No, don't put words in my mouth, so to speak.

>>38572153
May I ask if it's related to the great isntabul war?

>>38572231
you said peak everyones interest
it should not

>>38572250
ok im sure you are not an autism ;^)

Reminder KK deadlifts beltless to give future lifters a chance to beat his record

Went ahead and bought a cheap discus from sports store, went down to oval and threw it. Despite being considerably stronger than when i threw in high school i was throwing a good 10 metres less than i used to.

Wew lads

>>38572284
Not really that surprising. Throwing is so technique dependent it's insane.

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>>38572153
>whiskey and a brazillian t-gir

>>38572284
>bought a cheap discus
Sounds fun. You're just out of practice. Throwing requires speed and positioning, and those are things that have probably been put by the wayside.

What were you throwing in HS?

>>38572299
>Buda !!cO9KVBDtkqQ 09/03/16(Sat)20:57:18 No.38572299 ▶
>File: 1467229489539.gif (1.84 MB, 325x244)
>1.84 MB
> >>38572153
> >whiskey and a brazillian t-gir
> >>38572284
> >bought a cheap discus
> Sounds fun. You're just out of practice. Throwing requires speed and positioning, and those are things that have probably been put by the wayside.
> What were you throwing in HS?
hahaha DUDDE BUDA i'n love you haaha

ur such a cool an denlightened trip haha

and u love ur kids :))))))))))))


kyaaa such a COOL TRIP who isnt a huge fucking annoying loser attention whoere hah

>>38572299
best throw was like 43 metres with a 1.5kg, which was good for australian schools because noone did it. But i would guess that would have been pretty average in the states.

>>38571181
What's your normal max?

>>38572346
Somewhere around 275, never truly tested.

>>38572333
that's not bad, would've made it into the meet before state where I'm at in California

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>>38572391
that got me third at state in australia, lol. Guy who was first threw like 60 tho

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>>38572394
UnathleticPrancingDisks.webm

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>>38571181

>>38572411
yeah the top throwers at that meet before state threw around 55m

>>38572394
you're doing some weird hammer turn with your right foot as you pivot into power position, stay on the ball of your foot

>>38572333
Not bad. Our best tossers are hitting around 120-140 ft. at our moderate-sized high-school.

Discus can be excellent speed/explosiveness training. Might need to brush up on your drill work (releases, partial footwork, blocking, etc.)

Down the road, there is a school with FOUR guys throwing 140+... big giant corn-fed boys. I'm jelly.

>>38572394
Wew, block a shit

>>38572523
I did not notice that will have to watch that next time i go down.

>>38572537
yep

>>38572394
Sailing the sky for dick?

>>38572524
for me it was those darn football african-americans at a nearby school that threw 130+ and only practiced 2 days a week

QUESTION FOR /PLG/

DOES IGNORING BAIT MAKE A TRIP MORE RESPECTABLE?*

>>38572524
QUESTION FOR BUDA
how do you mentally block out bait posters?

>>38572644
>bait posters?
no buda is just a pretentious faggot dinosaur

>>38572644
He has the zen mayne

>>38572639
Long arms, good leverages for the Disc (not to mention good natural explosiveness).
>inb4 raycis

It's hilarious how different schools will have significantly different strengths depending on whether they are city, county, or country.

City schools, all sprints and long jump.
County schools, mid distance, distance, jumps.
Country schools, distance, sprint relays.

>>38572639
>african americans
i keked, just call them niggers like a normal person, nobody is going to tell your parents :^)

>>38572639
Did people actually get coached in american schools? i just went down to the local oval and threw out of cricket nets before we had our yearly school carnival which was qualification for zone, then regional then state.

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I felt like death yesterday, as soon as i started lifting i knew it was going to be a shit session

so instead of lifting my normal weights, i tried some 1rm for fun

Squat 125kg, down 5kg from my pre move figures
Bench 86kg, up 6kg from my pre move figures
Deadlift 160kg, down 5kg from my pre move figures

Overall i'm still 4kg down, but this was a really shitty day when i felt like death, so overall it's not too bad. at least my bench is up

>>38572665
who are you, please tell me about yourself as a lifter, as a trip, and why you trip

>>38572666
devilish

>>38571695
Nah, the ribs in the back get pulled closer together. You can arch it, just not that much and it gets capped quick.

>>38572666
yeah it's funny because their school had a lot of blacks while we had a lot of whites/asians

so they would torch us in sprints/jumps but in the 1600/3200 we would have a herd of 30 scrawny kids against like 2 from their team

>>38572703
yeah we had I think 4 coaches for different events
there aren't that many qualified throws coaches so they come and go. they're usually terrible. nobody on the team learned anything from our coach in the 2 years I threw.

If I go to a kiddie movie alone on a saturday night will the workers bully me?

>>38571898
>Good morning? But its evening!

>>38572779
just dont molest any of the kids there haha!

>>38572797
good evening? what about good night?
*clobbers you on the head for retelling jokes*

>>38572737
>testing maxes on a day when you feel like shit

That seems pretty counter-productive

>>38572835
wew this is why you are weak LOOL

>>38572846
Is being fucked in the head a symptom of being an alcoholic or were you just born that way?

>>38572865
You seem to have the wrong individual???????????

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>>38572835
yeah well i sure as hell wasn't getting through a full workout

I'll take this whole day off as well, going to try and find some hair clippers.

and hey, my bench is up at least, and if this is m on a shit day, in another 3-6 months when i test myself again on an actual good day i'm gunna be a beast!

>>38572737
>benched 2 plate, pressed 1 for a double
>never squatted 2 or pulled 3 because reasons
How did we both wind up so imbalanced? Everybody seems to make sq/dl progress without even trying, for me it seems the opposite. I have long ass arms too. Hips and back a shit.

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>>38572977
I'm not really that unbalanced...

>>38572797

Mate, those aren't even close to Squatmornings.

I should fuckin know.

>>38573010
>strstd
LOL

>>38573074
They are, his legs just aren't as long relative. He dumps knee torque onto his back.

>>38571898
Wow you got fat

>>38573102
kys

>>38573102
Ok I looked again and IDK what I was thinking they look great. I must be tired.

>>38573074
You don't seem to sit back at all in your squats.
You just go straight down and bend the knees

>>38573074
breh you gotta get in on that W I D E stance, it is maximally comfy

>>38573144
>sitting back in squats

excellent memery my friend

>>38573144

When I sit back, I collapse and don't come back up. My femurs are already long enough, when I keep my knees vertical my torso almost has to hit parallel to my damn thighs to keep the bar over midfoot.

>>38573165

There's a big excluded middle between 'no sitting back' and going full westside geared sitback.

>>38573154

But then my hips'll fuckin explode.

I think I'm just gonna get some massive quads.

>>38573165
I mean you don't have to keep them full vertical it's just you're all knees from what I see.
Just looks funky

>>38573176
>can sumo pull put can't squat wide?

>>38573173

I can't seem to find that sweetspot.

>>38573189

Can't do both to my poor hips, they hate sumo enough already.

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>>38573178
https://www.instagram.com/p/BJ4VcndAktU/
Hope you don't mind if I link this but you look like I used to. Really unnatural looking movement which prob is what causes squat morning.

Also I've finally started seeing form improvements myself. Still keep collapsing forward though.

You know
Isley is lowkey pretty cute as long as his face isn't fucked up

>>38573229

Naw it's cool friendo

I'll show you what happens when I sit back next time I squat; it's pretty tragic.

>>38573251
I mean like anon said don't go full back. Think about going almost straight down but also bending at the hips and hinging.
I still haven't figured out how to hinge well so I can't help with that.

>>38573251
you're breaking at the knees

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>>38573258

I can hinge, I just go full retard if I don't think of breaking at the knees. Honestly that squat was the comfiest squat I've done in a looong time so I dunwanna fuck with it.

>>38573271

Yes that is intentional.

Deal w it.

>>38573284
you're overdoing it

>>38573285

no u

I'll try dialing it back a bit; thanks for caring friend.

>>38573312
I hear eating shit fish can lead to proprioception problems in the squat

>>38573312
no problem guy

>>38573331

I'm not your guy, friend

>>38573325

Naw I heard eating shit fish kept you short.

I'm really happy to see you're back under the bar, friend.

>>38573348
You were right that knob creek was SHIT lmao
i thought hT MAYBE JUST THIS ONE TIME AMERIA COULD PRODUCE A GOOD WHISKEY

>american whisky; not even once

KEK

>>38573348
You think I'm going to play your silly Canadian game?

>>38573375

Four Roses is v good.

You should get into the Japanese shit.

>>38573393

You guys already stole basketball from us, so why not?

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Ed Coan with the bants weeeewww

>>38573539

I dun get it.

>>38573560
Here's the video https://www.instagram.com/p/BJ51mMdDp5d/

>>38573592

Man. Steroids.

>>38573636
no he is natty
https://www.instagram.com/p/BIF31rujRv5/

>>38573720

I just kinda assume that anyone who wears a chainlink watch to the gym is on gear.

>>38573592
how can retards do shit like that while I hurt my back pulling 3pl8?

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pretty fkn drunk lads ama
>>38572018
suh

>>38573720
100 layers of filters

>>38573404
i am never drinking a kentuck sewer shit whiskey or otherwise american filth for as long as i live, this is the last time ive been trolled by american mediocrity

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ok lads nn just know ily all especially (in no particuar order)
>joe
>twinklex
>mystery anon
>bacon
>joff
>birdshit
>sabre
>poutine
>anllela
>rolo
>ssb
>asslad
>rando
>birdshit again

>>38573843
>Not on the list
O-o-ok

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>>38573843
o fuck almmost forgot

ily plg

I hopr you had a great saturday

I hope yo have a great sunday too!!

Literally the ONLY program that has ever made my squat progress as intended is TM.
My squat stalled every week on SS, actually REGRESSED on 5/3/1, made 0 progress on a brosplit. TM is literally the only program that it advanced at the pace of the program, and it's also the only program my squats have ever felt really good on.

My form looks and for the most part feels just fine. Aside from eating at maintenance instead of the +50000kcal bulk that Marky Rips and Jim Memedler recommend, IADTP.

Why is it like this? My deadlift advances just fine, my bench is a bit slow but no slower than the average, OHP progresses pretty good. It's only my squat that has this problem.

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>>38573853
ily too but not especiallt

>>38573867
this bich is ugly delete this picture right now

>>38573843
:3

noit noit alexander

>no particular order
>twinklex placed second in the list
right...

>>38573889
If it were ordered favorite to least favorite I would still be deciding.
My top 14 would be those listed tho

>>38573843

Night friendo, hope you sleep off your hangover and eat lots of tasty brekkie.

>>38573859

Sounds mostly mental to me, friend.

>>38573867
Holy shit Im dying.

Have a good night Alex

>>38573843
>no mention of Sean

What the fuck Alex you little piece of shit you will regret this

>>38573912
You didn't respond to me we were having a conversation ?

>>38573973

You decided to be closed minded when I recommended you a good bourbon, jackass.

Four Roses, single barrel. Then get into the Japanese shit, and then try Penderyn, which is Welsh.

>>38573921
I dunno man, I was pretty frigging confident this Friday, got under the bar, and barely managed 6 out of my planned 10 reps on this new programming.
I dunno what the issue is. SS hit high-intensity low-reps, stalled. 5/3/1 hit high-reps low-intensity, regressed.
It's a real bummer.

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>tfw knees felt slightly better today
>except I think I tweaked something BEHIND my knee now
>shoulder still too fucked up to do any benching

Did 5X12 light-ish leg extensions at the end of my session, and it made my knees not feel as sore or stiff though, so that was nice.

>>38573751
Would you a brazilian trap?

>>38573994
I always knew you were a chink

>>38573996

It really does sound mental to me friend. Or it could be a bracing issue. Give trying harder a go before you go program hopping.

>>38574002

Secretly Otaku as f senpai

apparently i'm winging with my scapula

anyone else had this
what did you do to fix it other than the basic scapula push up

>>38574070
>anyone else had this

Is this a bench issue?

>>38574070
Figure out why you are winging in the first place.

It could be related to internal rotation issues.

If its just muscle weakness, then chins, static dips (just hold yourself up), barbell rows, snatch grip deadlift should help a bunch. Especially the chins and static dips, focus on retracting consciously.

how do I fuck my neighbour? I can't get past the "hey how are you bye, have a goodnight, etc" stage

>>38574150
Invite him over for dinner.

Hey lads been half assing squats since I started training them about 8 months ago. Up to a 330lb max. Atg. Whats the best program to get to 4pl8? 5x5?

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>>38574180
What about pic related? With lots of leg accessories.

>>38574150
bring him some brownies laced with roofies

>>38574180
>half assing squats

Should probably start using both glutes when you squat, son.

POOPTINE OUT

>>38574150
come home with a bag of treats: snickers, twix, crunch, butterfinger

>hey neighbor :) how's things?
>good, you?
>just been out getting myself some treats. hey i've never really shared anything with you have i?
>haha no, we barely know each other. strange huh
>okay, well this is my random act of kindness. here, pick one *offer her the four candy bars*

at this point one of two scenarios can happen

A
>aww you're sweet *she picks the one she likes most* thanks
>aww i was hoping you wouldn't pick that one haha
>[at this point the conversation becomes open ended, learn to maneuver]

B
>hehe no thanks, teehee, enjoy your treats :)
>y-you too
>[at least you know it was never gonna happen]

>>38574180
Monday
High bar 5x5, progress slowly, at a weekly progression.

Tuesday
Front Squats 8x1, technique work for learning to brace. progress when it feels effortless

Thursday
Competition Squat (whatever you would compete with, based on a training max)
1x5 @ 85% TM
1x3 @ 90% TM
1x1+ @ 95% TM
add 5lbs when you hit the 1x1+ for 3 reps or more

Saturday
Low Bar Daily max (top single @9RPE)
RDL 3x12-15
GHR 3xamrap

>>38574250
The program looks like ass. Almost no volume.

The treat idea seems ok at best. Personally it comes off creepy. Its better to be direct, its not a co-worker or part of your circle in any way. If she's interested at all, she already knows, so just do something unmistakable.

"Hey are you doing anything on Thursday? Oh cool, let me get your number/Ahh I gotcha have a good night"

Be a fucking man about it, not some weird manipulative shit

>>38574317
>Be a fucking man about it, not some weird manipulative shit
wanna know how i know you're lonely?

>5x5
>5/3/1 + amrap
>3x12 RDL
>Daily max
>GHR
>front squats
>almost no volume

wanna know how i know you never programmed for yourself?

>>38574326
>Highest rep count is 5
>Thinks RDL has good carryover to squat
>8 reps total on frontsquat
>"Daily Max" on one day of the week

Are you serious? This is just terrible programming.

>Wanna know how I know youre alone
Wanna know how I know youre a creepy shit?

>>38574366
>Wanna know how I know youre a creepy shit?
yet i have a healthy relationship. ironic huh?

>Are you serious? This is just terrible programming.
lol did you just finish reading practical programming?

>25 total reps around 80% of squat max
>already more volume than TM, which works
>8 total reps around 90% of front squat max
>9-11 extra reps at an average of 90% of squat max
>rdl and ghr for direct glute and hammies work for that there balance

total weekly INOL's 2.25 on squats alone. how is that almost zero volume? volume doesn't come just from doing low intensity high reps, you know

>>38574366
>>38574400
also forgot to add
>5/3/1 and daily max serving as specific skills training

>>38571597
What's your personal problems?

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>>38574400
>TM
Is a cookie cutter program (literally designed to be as simple as possible and still work), that in the end is just ok.

>My totally awesome front squat singles day
Is pretty much useless. It might help him to remember to keep upright in his backsquat, seeing as he has less than a year under hisnbelt, but that's about it. If it even does that, since fucking eight singles? Why? Where did you come up with this?

>All those singles and high intensity work
This is why I say its bad. The training response to singles is much different than the response to higher rep sets. As a novice, he will respond better to more volume cycles than strength/intensity cycles. He doesn't need to train neural drive the same way a heavier lifter does, and he cant destroy his body as efficiently as a stronger lifter. Yet instead of focusing on what will figuratively and literally allow him to grow, you shove half of his work capacity into 'skills training'. This kind of thing might be ok if you have a meet coming up and you actually do need practice with closer to max effort, but not here. Hes only got 8 months of lifting, any heavy squat is going to improve his 'skill'.

>INOL
2-3/week for a movement is standard.

>rdl/ghr
Is not squat specific and isnt going to 'balance him out'. If you actually wanted to provide balance you would include unilateral movements, which work like magic even once a week with novices. Hell even Sheiko has lunges.

>In a relationship
Congratulations. It must've taken a lot of work for you.


Hoping this is some really elaborate and strange troll.

>>38573867
Hey big Alex could I ask you about spotoshot?

>>38574615
i take it you've never combined high volume and high intensity in the same week. but that's fine

>must've taken a lot of work
it wouldn't be a healthy relationship if anyone had to "work" for it

>>38574657
>it wouldn't be a healthy relationship if anyone had to "work" for it
Not the guy you're arguing with but lmao

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>>38574657

>>38574675
bet you feel really proud to know sciencey stuff huh lol, grow up

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>>38574619
go for it

If I can close grip bench 50kg for 28 reps, what's my 1rm?

>>38574722
130kg

>>38574722
At least 50 kilos

>>38574727
I wish nigga.

>>38574702
I feel bad now. I didnt mean to put you down like that.

How was I supposed to know you were actually retarded and not just misinformed?

>>38574740
>trying this hard
so you going to the senior prom or what?

https://youtu.be/uk_69AkNq1o

New Hancott video

Oh wait no, its Rubish

>>38574787
>deadlift ~420kg
>still not ironlyfe enough to make youtube videos about whatever you want

>>38573229

I like this guy (in the webm)'s form.

You OTOH, you're good morning that shit up. Lower the weight.

>>38574722
Probably around 100kgs

POLL (FUCK GOOGLE SHEETS EDITION)

> How much sleep do you get
> natty or enchanted

>>38574956
About 8 hours every night, give or take. Natty with sub-par results, but also sub-par nutrition.

>>38575035
Same :(

>>38574956
normal ammount, 7-8 hours.
natty :muscle: :muscle:

>>38574111
>>38574132
sorry i got called away

it's a clean and jerk issue, my overhead position is comprimised because my shoulders aren't properly rotating because as you said they are internally rotated but i'm stretching the chest and front delts

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Could I please get a form check? Sorry about the shit equipment but the main thing I'd like feedback on is how my timing is, i.e. knee/hip lockout.

https://www.youtube.com/watch?v=ukd1PPIA_y8

Why does my lower back keep tightening up when I lift? Just deadlifting 1pl8 makes my back SEIZE UP.

It means I can't bend at all without extreme pain.
I know it's the muscle because when I take hot showers some of my mobility is restored and i can hinge with less pain, but not pain free.

hey fit
what to do if I want to maintain a lift

>>38575630
what the fuck is this

>>38571061
I used to go to one gym next to my house where a certain Freddy something worked out. This dude was a fucking beast and I'm not exaggerating when I say that he couldn't turn his neck. The guy was like >2 metters tall and had muscles all around him. He was gigantic. I saw him lifting 400 kg I think like it was nothing. Look him up he is from Valencia.

>>38575650
oil it every month or so, feed it daily, take it for walks twice a day or so

>>38575630
a-are you amish?

>>38575701
>>38575738
A form check please
I have exams this week and can't go in to train so I'mm making do at home.

>>38575733
kek

>sheiko 5x3 @ 80%

Why is this hard? What did boris put in my water?

>>38575630
This is cool as fuck

>>38575650
Train it once a week at 60-70% 1RM

>>38575799
Thanks breh
Did it look alright?

>>38575825
I don't know enough about sumo to make a good form critique. I am fairly sure that the goal is to get your whole body behind the bar before the pull. Sort of looks like a conventional from the side view.

can anyone more experienced confirm or deny this?

>>38575963
Who?

>>38572230
What happened and how did you fix it?

Why is bench the best lift?

>have old box spring bed
>get new memory foam bed
>feel more rested than ever after just one night

Why haven't you made the switch /plg/? There are many sleep gains to be had.

>>38576053
I just have a bed thanks

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>>38576045
ha ha ha

>>38576053
Ma quanto costa?

>>38576053
I got one a while ago, it's nice

problem is it now feels normal, and going back to sleeping on someone else's bed, or god forbid a sofa / the carpet is pure suffering

>>38576066

The queen sized not Tempurpedic, but just as good different brand I bought was about $1900. A Tempurpedic would have been about $3000.

>>38576068

I don't think I'll ever be able to go back.

>>38576088
This is how I feel about belts.

Had a cheap eBay belt for ages, tried a real hard belt the other day and I reasoned my belt is soft. I didn't realise how hard they are supposed to be.

However, I noticed no difference in performance.

>>38573010
>intermediate
I hope you dont believe this shit.

New
>>38576147

>>38576147

>>38573250
He's fat now though :^(
I liked islee more as a twink

I need to apologize for the way I acted last night, plg.

>>38574619
Ye
Sorry I'm on my phone rn so I don't have a qt picture

>All these trips using this as their personal blog like we fucking care about their lives.

More importantly, I recently switched over to sumo stance on deadlifts as I find it almost impossible to bring my hips down to knee level, is there some solid info on the pros/cons of adopting sumo style over conventional? It feels more balanced but I worry if I'm taking too much out of my lower back and utilising my legs too much instead.

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>>38576045
>Has anyone died squatting?
No
>Has anyone died deadlifting?
No
>Has anyone died benching?
Many

>>38575630
mirin

>>38576187
>>Has anyone died deadlifting?
>No
>https://en.wikipedia.org/wiki/J%C3%B3n_P%C3%A1ll_Sigmarsson