/plg/

first

>>38587495
when did you start posting on 4chan?

second for you could use more reverse band dumbbell fly volume

>>38587526
I started postin on 4chan on r9k about hmm 18 months ago... started posting on fit around 9 months ago

Shitposting before work lads

People are unironically singing along to "In The End" by Linkin Park. I love this memeing lmao

I wonder what sean does when he's not on plg

where does he live

mahbe he's homeless

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>>38587599
how are you doing this

>>38587599
what? where

>>38587624
I wish I knew kek

>>38587630
At the party I'm at rn

>>38587633
>at the party I'm at rn

CHAD OUTTTTTTTTTTTTTTTTTTTTTTTTTTTT

>>38587633
>party
ree normie

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>>38587633

>>38587526
6 years ago. I just want to leave. This place has ruined me.

>>38587647
>>38587648
:^)

>>38587668
Too lucky atm kek

>>38587526
2007

Although mostly on b and a for most of it

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>>38587633
>at a party
>browsing 4chan

>people keep Harambe memeing
This is glorious

>>38587526
11 years ago, /b/
Fucking hell man, I feel old as shit now

>>38587765
Only a little though :^), might hook up with a qt guy, we'll see

>>38587730
>>38587765
I haven't been invited to a party since 4th grade

feelsbadman

>>38587777
Checked.

You're gay?

Is every trip except me gay?

>>38587777
THIS IS A SIGN

GO FOR IT FAT RETARD GO FOR THE GOLD DICK

>>38587777
>might hook up
welp the quads say it's true but also

REEEEEEE GET OUT GET OUT GET OFF MY CHAN NORMIEEEEEEE REEEEEEEE

nice tho man good luck... tfw I will never have qt bf

>>38587796
Bi, and no, only like 3 trips are gay/bi. Fucked my (girl) ex a few hours ago.

>>38587803
>>38587806
Ayyyyyy lmaoooo

>>38587526
~6 months

>>38587777
Good luck. All that practise with your squat plug will finally pay off

>>38587816
Pretty sure Rasputin counts as at least 6 trips

>>38587526
mid way through 2009

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Felt like fucking shit through warm ups, each one of those squats sets was rpe like 9.5+. Got through it all, guess it could have been worse.

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>>38587796
straight here with qt gf

>>38587796
The gay ones are really vocal about it because they want extra attention.

>all these normies

I guess I really should be getting back to my containment board

When are Raw Worlds drug test results going to be back? The suspense is killing me

>waits for /plg/ survey results

>>38588105
You're going to be waiting a long ass time

>>38588121
so did you have the sex

Because you've been so damaged

I have to give all my love that was meant for you to... somebody else

Because you've been so abused

I have to give all my love that was meant for you to... somebody else

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>>38587526
2012

>>38588121
why?

Wanted to make pic related into a plg op bc the guy looks like Hanio and the other looks like Poutine but there are to many womens.

>tfw caught my younger brother browsing bodybuilding.com today
>mfw he searched 'best mass builder workouts'

>>38588288
did you smile develish to your self as you thought "hah you lill fucktard that ain't gonna bring you as good gains i get hahaha" ?

>gym closes to the public at 4
>I get off work at 5
>it's closed on Sunday's

This is my current situation. Just fmsu

>>38588313
Well it breaks my heart because he's young enough to spend time getting good as fuck. I've tried to get him interested but no dice :((

>>38588339
New gym?

>>38588346
Yeah new gym, only gym with a barbell close to me fml

>>38588346
i dont think you understood what i said but whatever

Deficit deads after heavy squats are murder but hurt so good

>>38588357
He means go find a new gym

>>38588357
He meant get a new gym

>>38588368
There is none others, this is a new gym. It's this or yummy mummys health and fitness, or curves women's gym.

>>38588365
sorry senpai

>>38588346
tell him that in a couple of years he's going to regret not listening to you and to remember this moment so in a couple of years you can bug him about it and feel good about yourself

Opinions on Sheiko small load?

>>38588469
take zinc supplements

>>38588459
sure will breh

>>38588491
10/10
>150mg/day

>>38588288
>haino

she left us tho

>>38588502
Currently looking at impressionist works senza hanio doppelgängers

>>38588491
For the increased cum capacity, correct?

>>38588502
Haino was here for like literally a week.

O trappy my trappy, just come back as trappy

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Thoughts?

>>38588682
Seems solid except for the pulling shit. You could slightly modify it so "high angle row" is a facepull or something.

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>>38588515
why the fuck did you take a picture of your screen?

Wtf I hate Isley now

>>38588682
Pushing is good, pulling I'm not so sure...
>>38588571
Also does wonders for your skin

R.I.P all female trips from plg

R.I.P all trips from plg who where here before 2015

>>38588710
He mentions that below.
>>38588802
Why?

>>38588495
>150mg/day

I'm not sure if you were being serious here but that is over 3 times the RDA, so if you're actually taking that much I'd recommend you lower your dose to 40mg

>>38588682
>Push
Dips
Decline
Flat
Incline
Overhead

>Pull
Shrugs
Straight Arm Pulldown
Rows
Face pull
Pull/Chin ups

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WHAT PUNISHMENT HAS BORIS GOT FOR YOU TODAY

>137.5kg bench doubles
Fuck you cunt. Stop giving me all this 85 and 90% work.

did my heavy bench today. felt great except my hamstring started cramping up during my third set. had to stretch it when i finished and moved onto my accessories.

>>38588880
When should you pronate and supinate the hands while pulling? Don't get me wrong, I like it though.

Isley would you mind checking my max grip width bench?

>>38588960
no, post it

>>38588960
>>38588986
https://www.youtube.com/watch?v=OzkOh4DSSxE
I have been doing max grip for quite a while but the elbow angle is so weird..Second rep is with a narrower grip.
Which one should I stick with?

>>38589001
Max grip, 100%

You have a great set up, but why so little weight?

>>38588986
>>38589001
>>38589006
I'm a poverty bencher,it was a warmup with 65kg ~70%
I'm running Memenuckols int med vol bench and according to the AMRAPs my estimated 1RM is 92,5kg but in reality it's probably closer to 90kg.

Benching narrower seems a lot less artificial than max grip and my progress has really slowed down.
I was wondering if it was due to my leverages not being right for max grip but maybe I just need to bulk up and go full hypertrophy

>>38588933
Shouldn't matter all that much as it's more about the direction of pulling.

>>38587886
>152 lbs squat
>woah woah 9.5+ rpe

I get sick way too often lads. Anyone got tips to avoid this?

>>38588900
where'd you get your sheiko?

>>38589071
Le lbs meme, good one.

Guys, I see some people start a DL with bent knees but I keep my shins vertical and have almost no bend? Is this right?

Also, I haven't pulled for months, only squatted. I noticed that as soon as I get to knee (just below my ape arm lockout) my knees come forward and I almost squat the lockout. What is weak here?

>>38589089
Here
>>38586543

>>38589110
Start with the bar over mid foot, hip hinge and bring arms to bar bending at the knee until your shins touch it

https://www.youtube.com/watch?v=xxFpHWEi6UE

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>>38589110
Weakness is likely hips or glutes.

In terms of shin angle I think it really depends on your proportions and where your hips end up being when you start your pull. As long as you hips are coming straight forwards and aren't shooting up at the beginning of the deadlift you should be okay. Although it is hard to say anything without watching a video or something.

>>38589132
Ok thanks so it should be okay, I'm very flexible anyway, short torso but long legs and arms manlet so I start by hinging my hips as far as I can, but by the time I reach the bar, I have barely needed to bend my knees because of my hinge, my shins are actually pretty much vertical.

>>38589071
I imagine it's probably kg

>>38589085
>>38589085
>>38589085

>>38589227
Nothing you're a genetic weakfag gg.

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Cody Lefever has the comfiest home gym I've ever seen.

Time to buy some wood paneling...

>>38589193
That routine is quite retarded, so it's safe to assume that the poster is still a newb, both in strength and programming.

>>38589255
>routine

>>38589246
Dominik sky has an awesome homegym but needs more weightlifting equipment
https://www.youtube.com/watch?v=V4gCPkkPzX8

>>38589246
Where does he live?

I love how there are so many trees around in the US. I'm a britfag and it's just ugly here, I wish I had US scenery.

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>>38589278
I don't know if he's said, but I know it's at altitude in the mountains.

Every mans life goal should be to go crazy lifting alone on a mountain...

I need to decorate.

>>38589246
Fuck that's beautiful
>>38589275
He needs a lot more lifting in general.
>>38589305
Is that the basement? What will you put on the walls?

>>38589315
Basement, yes. I was thinking about hanging previous awards and trophies on shelving, but it seems cringey. Maybe wood paneling, and I'll mount my guns :)

Still need a weight tree and dumbbells first, tho. And an adjustable bench.

>>38589315
Considering he does more parkour,free running,gymnastic type training it's to be expected. Guy is crazy strong and skilled though
https://www.youtube.com/watch?v=XckQ1p-glhA

Who is /plg/'s favorite lolfed drug user?

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>>38589331

>>38589518
Now I want my own home gym.

>>38589530
Same. He's started me thinking about it.

I hit 120 3x5 today on squats today no problem!!

who do I have to pray to so that I keep on SS forever? I'm getting nervous worrying about stalling now, because I supposedly should soon.

>>38587526

10 years ago

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Hey guys guess who just became a millionare!￦

>>38589605
how much is that? £5?

>Bryce switching to gpc, using a deadlift bar, and going on cycle
I feel so betrayed...

>>38589605
Did you learn Korean? Is it hard?

>>38589605
How much is that?

>>38589490
Chris Duffin. Seems like a crazy, but real down-to-earth guy that you'd love to have a beer with. Or some whiskey, then deadlifts.

>>38589518
I'm glad that you did not include my sides in that floor plan because they are comfortably in orbit right now :-)

>>38589622
The korean alphabet is probably the easiest shit in the world

You could learn it in less than an hour or two ez pz

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>>38589644
Could I learn it to impress the qt in my class?

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Sheiko pls

weighted push ups are so awkward

>>38589654
>not lightly touching chest to floor
ZERO

>>38589651
if you're actually serious check this out
http://www.ryanestrada.com/learntoreadkoreanin15minutes/
claims you can do it in 15 minutes. that seems a little too short though

>>38589654
Here I am asking people to put the plate on my back like an aspie and you've gone and figured it all out yourself

>>38589654
Hi. Almost looks like a failed suicide attempt.

I do think Boris is onto something with push-ups as an accessory though. For whatever reason they make my rotator cuffs feel much happier if they've currently been irritated. If I'm not currently in a very specific training block I like to use sets of 20 unweighted as my accessory on bench and press day.

It's about the only thing that seems to give me a chest pump for my saggy man boobs anyways.

>>38589702
>>38589654
last 2 digits roll

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>>38589691
>not lightly touching your ass to floor
ZERO

>>38589305
that will be state of the art in no time

>>38589702
Failed suicide attempt? Say no more, senpai
https://www.instagram.com/p/BJhRD6pjBzE/

>>38589710
>10 unweighted standard push ups felt hard
>Do decline weighted (20kg) push ups for sets of 10 no problem at the gym

What the isley

>>38589719
I don't know why, maybe it's the beards and the guy standing behind you, but this reminded me so much of an ISIS execution video. It made my butt pucker until I realized that I was supposed to be laughing.

Looking too swole to control, Herbert

>>38589711
the difference is it's supposed to be a bench accessory
no touch: no rep

>>38589692
>http://www.ryanestrada.com/learntoreadkoreanin15minutes/
Hey thank you that's really helpful :)
>>38589719
>assistedsuicide.mov
Look thicc though

>>38589734
I hear ISIS' new infidel punishment is crushing them to death by adding a plate at a time.

>>38589719
dude needs to work on his core strength

>>38589736
Touching my chest to the floor really wouldn't give that much more benefit. It was meant to be 4x8 and I did 5x10 anyway.

>>38589744
Or just all my strength.
Bracing is a thing I'm focusing for a while; noticing it being a bigger and bigger issue

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>got new 3 rep max squat with 190kg
>still felt way too heavy to open with

nervous as shit about it
there is something wrong with me right
anyone else get scared to open with something they have tripled

>>38589719
>Failed suicide attempt? Say no more, senpai

Also, obligatory:
https://youtu.be/gk-UmKWHPVc

First week in the home gym and got a little too frisky. Bent my safeties the first week. Glad I had a decent barbell that didn't warp.

>>38589743
I hear they've been recommending 140kg as a good starting weight on bench to christians, the sick fucks

>>38589766
I get scared opening full stop, always feel that I'm suddenly not strong at all and I'm just going to collapse under the weight to be honest

>>38589767
Mirin dedication to maximize sleep time.

>>38589768
>tfw I will never be able to cold open 140kg on bench

>>38589762
Touching chest to floor on a decline is silly, especially when you're doing the push-ups weighted. Your head is literally in the way, so you might end up arching your back inappropriately to try to touch your upper chest to the floor.

Leaving a couple inches and maintaining a straight back is more important in my opinion.

>>38589654

I see you changed to black laces. Good lad.

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>>38589797
yeah man they look so much better now

>>38589805
How do you like them? Have you tried other wl shoes? Do they fit narrow or wide?

In for more opinions on bench grip width
https://www.youtube.com/watch?v=OzkOh4DSSxE
Max grip is main width atm

>>38589784
its not even my first meet, i dont think i should feel like i might fail a weight i tripled
i take a long time between meets and dont max out a lot so i think that messes with any thought of rpe i might have, everything always feels like rpe 9.5 or 10

still about 5 to 6 weeks out so it isnt so bad but starting to think ive set goals too high again

>>38589490
CWS or Mark Bell

>>38589605
>>38589612

kek its about 900 dollars

>>38589654
I'd suggest using some kind of handles or your fists instead of doing them on your palms tbH.

>>38589845
jfc how did I forget Rubish
ok CWS or Mark Bell or Pete Rubish

>>38589612
>>38589626

bit over 2000 dollarydoos, more than i would have earned over the last month at my old job, and i have had another 400,000 won paid in cash since i got here. I will get paid more after the first two months as well, and it comes with a free apartment!

>>38589622
no and not to read, but hard to speak

>>38589654

I realized I can put a 15kg plate in my backpack.

Just hope next time I do it someone doesn't think I'm just stealing plates.

>>38589882
>controversial statement without a reason or evidence backing it up

???

does a high camera make squats look shallow or the other way about

not sure if im missing depth Tbh

>>38589890
not that controversial

flat handed pressups when weighted is bad for your wrist like thumbless bench and squatting with an over rotated grip is

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>>38589817
Had them for 5-6 months now. Have been great (should be for $280+20 postage wew lad straya) Fit wide.

I have really wide feet. Usually a problem with most shoes but the romaleos are very comfy.

>Wide Feet vs Chucks
>Wide Feet: 1
>Chucks: 0
Sumo, not even once.

>>38589882
I'm also a calisthenics fag. I do lots of handstand/planche work so I like the extra conditioning of the wrists

>>38589921
Ah, didn't know. Sorry.

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>>38589930
It's ok

>>38589914

>Thumbless bench bad for wrists

>>38589988
you never seen how those brosplitters bench like that? with the hands bent miles backwards? if they don't crush their ribs I always fear when you see them doing 2pl8 plus they'll snap their wrists

>>38589980
did she just break faceguys neck or something?

>>38590003

Having the bar too deep towards your fingers and causing your wrists to snab isn't the same as a thumbless suicide grip.

If anything, a properly done thumbless grip is supposed to let you get the bar eve more on your palm heel, making it easier on the wrists until you kill yourself.

>>38589980
You uh, sure you've got that face right?

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>>38590030
?

>>38590030
he is mentally challenged

>>38590059
holy shit lol you are autistic aren't you
From left ro right:
nose, eyes, mouth, back of head

>>38590059
not supposed to be sideways.

After 5 days of constant watery diarrhea, stomach pain and overall weakness (that means no lifting) everything seems okay now, lifting today went fairly well with only 1 working set because I didn't feel as if I had enough energy for 3. With that 5 days of shitting I lost about 2kg. Don't know how much of that I'll get back when I get to eating normally again. But since I'm on a cut, that is good.... right? .... no? .... idk. [/blog]

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lads, there are 14 weeks until my meet but sheiko intermediate has 12 weeks
what do I do?

What's the best way to train during PSMF? Low reps, high intensity?

>>38590086
please be stone or short female?

>>38589980
lol

>>38589980
Thumbnail looks like a cyclope

>>38590095
answer my question, pelase

>>38590086
Do offseason work, that's the only way not to injure yourself. Sheiko is only for super advanced people with 500+ wilks.

>>38590059
I mean it's not wrong, but... it's not really correct either.

>>38590017
oh alright then. only ever seen it performed with it too close to the fingers, assumed it was a feature of the grip.

you've got me there then, what's the next step in your masterplan?

>>38590105
Well since you didn't answer mine I'll assume you're an average height/weight male in which case you shouldn't be doing a 12 week program that'll get you 5% increase in gains. Hop on a novice program that'll increase your strength a lot faster.

>>38590086
wait 2 weeks before starting it you fucking retard

>>38590086
If it's your first time lifting, you should do SS not sheiko.

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>>38590080
>>38590082
I'm aware it's not meant to be sideways

I just rotated it because it fit better on the head

Curious as to how that makes me autistic...

Here you go if you want it that way

>>38590080
oh wow I never got that

huh, guess I'm autistic too then

>>38590125
>>38590095
I'm off to kill myself now, thanks

>>38590086
why are you competing with lifts like that?

>>38590152
np m8.

>>38590152
If it makes you feel better, your deadlift is similar to mine

>>38587777
Faggot

>>38590133
I like it.

>>38590155
You only need to be able to lift the bar with collars to compete.

Or if you'd rather he could be an autist who is perpetually insecure and afraid of competing like most people here.

>>38590118
>you shouldn't be doing a 12 week program that'll get you 5% increase in gains
increased my total by 16.5% without gaining any bodyweight when I did sheiko

>>38590166
>having a deadlift similar to Lith
Is that meant to make him feel better?
I'd want to kill myself even more desu

>>38590086
I can curl your bench max.

>>38590133
take out the ( since he already have a visible head since you only blurred out eyes, nose ,mouth

>>38590186
but why go to a meet just to place dead last? won't everyone else be mean? how many significantly weak people actually go to ipf meets?

>>38590209
>but why go to a meet just to place dead last?
someone has to come last

>won't everyone else be mean?
no Tbh

>how many significantly weak people actually go to ipf meets?
sometimes a few
sometimes none
depends who shows up, doesnt really matter

>>38590209
See that thinking right there is fear.
When you're ready to quit being a bitch and play with the real men... Come and face us.
*tips fedora, spins cape, and drops smokescreen*

>>38590209
>won't everyone else be mean?
Real life isn't /plg/
This general is full of dickmonglers while in my experience, irl PL is pretty friendly

>>38590209
Just think, if you don't compete that means that guy out totals you.

>>38590118
>shouldn't be doing a 12 week program that'll get you 5% increase in gains.
I got a 10% increase in my bench when I did the bolsjevik meme program for my bench. You have to look at the work done and how the program is built, not just how often you max out or numbers that are only used as examples(105% for a third attempt is reasonable for many that run sheiko but it's a general template, you have to account for individual differences). Also for someone that weak(no offense) it's probably possible to gain more than that since the workload is relatively high for his level. Not saying that he should or shouldn't do sheiko.

>>38589903
lads give me your camera knowledge

>>38590209
Unless the meet is like state and above many people just go to do the meet for fun knowing they won't place. They enjoy competing even if they know they can't win. Even a lot of the athletes that go to the Olympics know they won't win yet still love competing and go for the fun of it.

>>38590245
record from the same view that a side judge would look from

>>38590245
https://www.youtube.com/watch?v=ph9KCAU5D-0

This video has a section on something like that.

>>38590255
The meet I went too literally had people squatting 90kg and 230 in the same division. All fun and games desu

>>38589903
High camera angle makes it harder to see depth from behind.
You can still see depth from the front. A level side view will allow you to best judge your depth.

>>38589903
>>38590245
If you film from above it looks deeper than it is
If you film from below it looks shallow

>>38587495
For SL 5x5 is it necessary to start at 50% of your 5RM as Mendhi suggests?

>>38590289
nope. Start with about 70%.

wew lads just saw bodorio with his 10/10 gf
she is a lucky lady

>>38590299
Sounds good. Seemed way low.

>>38590289
switch SL with SS and listen to rip instead of mehdi. you'll have much better results.

Just watched canditos video on how to deadlift as I obviously need it

>Probably the most important cue is to bring your butt back

Can anyone explain/elaborate on this? what does he mean by 'back'?

>>38590314
getting tension in your hammies/hips

>>38590312
Go for ICF and listen to blaha

You'll never get ZERO again

>>38590312
Nah I'm good. Already got the Power Pack.

triathlons look no fun at all desu

maybe the swimming would be nice, but otherwise sounds like a whole load of sweaty pain.

>>38590314
Back is a direction, if you point right forward it's the opposite direction of that. By shoving your ass that way you get more tension in your ass/hamstrings and you get a better starting position since your shoulders are above the bar instead of in front of it. Kind of how people cue "sit back" in the squat even when their center of gravity always are over their feet, they keep tight better that way.

>>38590405
>>38590333
Seems like if I push my ass back, then my back becomes more parallel to the ground which isn't a good thing

>>38590424
>then my back becomes more parallel to the ground which isn't a good thing
Why not? Also you can set your hips lower if you want to and still keep your ass back

>>38590314
DROP YOUR BALLS INTO THE BAR....

if ur lifting eat butt style

Lads who have tried it: how far out from an upcoming meet should I get back to low bar from a few months of high bar?

>>38590619
always lowbar

So, Im running TM and I've noticed that I am lacking in quad strength. Would it be worth it to do volume high bar squats and then switch to lowbar for intensity? Or would it be more beneficial to switch to highbar entirely? or should i just start doing more quad assistance work.

>>38590722
Paused squats or fronts on RD.

>>38590722
no?

>>38590754
I'm running the 4-day upper/lower template lascek recomends. I'm pretty much dead after 5x5 squats on lower volume day too desu.

>>38590059
A U T I S M
U
T
I
S
M

>>38590722
I'm gonna assume you squat-morning and that's how you came to the conclusion that your quads are weak. More training for your quads is probably beneficial but what's gonna do the most is actively forcing yourself to be more upright and not letting your hips shoot up when you're squatting. Maybe needs to lower the weights slightly.

>>38590794
tm sucks but a lot more gains when I changed to sheiko intermediate small load

>>38590400
>triathlons look no fun at all desu
>maybe the swimming would be nice, but otherwise sounds like a whole load of sweaty pain.

Sweaty pain is what makes those kind of events so fun.

My big gripe with triathlons, though, is that the equipment is so expensive and it is very time-intensive when you're talking about serious block training.

Even powerlifters should be capable of training for and running the occasional 5K. Unless you are a pro super heavyweight.

Competitive cardio can be very rewarding. Not to mention that it's great for health and also great for mental stress.

Yay there is a pull-up bar on the power rack!

How to make a bodybuilding program?

My limitations are
I can only really lift for about an hour a session

I might only be able to life once a week jfmsu

>>38591035
this is for powerlifting and tripfag circlejerking only please don't ask these questions here.

>>38591059
I use to powerlift, cunt. Just in a bad situation right now where I'm scraping at straws.

>>38591077
>scraping at straws.
what does this mean?

>>38591111
The same as fiddlin' the barrel

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>>38591129

>>38591150
How do I progress chin-ups? Imagine I can do them twice a week.

>>38591035
squat/deadlift 3x5
bench 3x5
lateral raises 3x10
lat pulldown 3x10

>>38591198
3x5 is too little volume and impossible to progress, I'm an intermediate lifter.

I guess I can do Cucks int 3 day bench and overhead press together? Then do chins and rows, that's 2 pushes, 2 pulls at difference angles.
Then some squats and deadlifts and I'm done.

What could I be missing? (Except literally everything ;-;)

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Hello /plg/.

Please hear me out.

I have a hard time eating. I'm supposed to get 4000kcal a day because I weigh 130lbs at 5'11.

Thing is, I don't like food that much.

First off, what should i be eating en masse to gain weight? Please no peanut butter, I hate that.

Is it possible to use olive oil to bulk? For instance, 3 tbsp every meal amounts to 9 tbsbsp a day, roughly 1000kcal. Is this a good idea for someone as skinny as me?

>>38591279
Yea olive oil helps. You don't need 4k calories though.

Down to 88kg by just not eating because I didn't feel like if. I'm becoming a skeleton.
But I'm a no appetite fag too so what do I know. I just eat macaroni and cheese, pizza, Mac Donald's and oats kek

>>38591304
Why don't I need 4000 kcal?

Fit keeps telling me im asuchwitz as fuck with my 15 BMI, and i'm at 2500kcal a day.

>>38591345
Slow weight gain is better. Eat 2750-3000, otherwise you'll just get fat with little muscle gain to show for it

>>38587526

PUDDI PUDDI PUDDI

>>38591345
3000 maybe 35000 maximum. Too many calories will just be stored as fat, what's the point? Find your TDEE (Total daily expenditure INCLUDING WITH EXERCISE) and eat like 300 calories over that IMO

>>38591345
because at one point more calories doesn't mean more muscle it means that you only will gain fat and 4k is waay too much. I would recommend you to gain about 5lbs per month

>>38591345
I'm 83kg and still gaining on 2500, if you're actually eating that much you really should be gaining weight.

>>38591397
>>38591345
>>38591381
>>38591379

>tfw 80kgs and stopped gaining at 3500 a day

Life is suffering.

>>38591405
Move less


ALSO PLG LOOK HOW CUTE THIS GIRL IS
https://m.youtube.com/watch?v=UH_g9W-1enk

>>38591379
>35000 maximum

I should say that's a good stopping point.

https://m.youtube.com/watch?v=tHLXZhqTPms

She's Canadian scum :(

>>38591419
That girl is like 10 years old anon

>>38591436
She's 19 or 20

>>38591435
Meet me at the corner of bay and Adelaide and I garuntee you won't be saying that again

>>38587526
Started lurking and posting on /fit/ in Feb 2015.
Started lifting in April 2015.
Never really browsed other boards.

How has everyone's weekend been?

>>38591586
Sub human Canadian spotted. Pay for my journey costs if you wanna get your ass kicked so much, I wouldn't waste a penny on a filthy Canadian.

>>38591595
kys

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>>38591604
poorfag spotted

>>38591613
Important

http://www.strawpoll.me/11160618

http://www.strawpoll.me/11160618

http://www.strawpoll.me/11160618

Lads,

I'm about 3kg below the limit for my weight class and wanna bulk up a little and have decided to add more things to my morning shake. Here's what I had thought of a good loadup for it:

Whole milk
3 scoops whey
2 scoops BCAA (Snake oil, yes I know)
2 Raw Eggs
1 tablespoon peanut butter.
handful of berries

Bit concerned about the raw eggs - anyone had any issue with them before in terms of food poisoning etc?

Also, any other stuff you'd recommend putting in?

>>38591621
This link just gave me malware no one click it

>>38591628
I drank raw eggs everyday for years without a problem

Currently my 3x5 work sets are at:
55kg press
90kg bench
105kg squat
140kg deadlift

My bodyweight is 175lbs.

I currently do a fuckarounditis routine that's basically 2 days a week. 1 day bench, squat, 1 day press and deadlift. What would be a good routine to transition to to make better progress at my level?

Guys I*m getting stomach pains from drinking mutant mass gainers with milk every day. I feel nauseous after and it's too bad because it's the only way to get any calories in before I start working.

What would happen if I only front squat?

>>38591659
28 FREE

>>38591628
Get pasteurized eggs, or egg whites in a carton if you're worried. I eat raw eggs over rice all the time though.
Also
>trying to bulk
>only lmao1scoop of PB
Pls

>>38591659
exactly what you're doing now, but 3 days. and some more support work. that sounds like literally every novice routine ever.

>>38591673
Your squat numbers will be pathetic but your deadlift will be prettier than it's ever been

>>38591741
I can do that, thanks.

I guess I left out the support work. I do 8-12x3 chinups and dips with increasing weight when I get to 12 reps for all sets.

>>38591742
Holy shit I need to be doing this

>>38591673

gay guys will start hitting on you in the changing room.

tried sumo deadlifts today, feel so much nicer, the lockout is comfy.
hopefully will get 180kg dl soon.

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>>38591804
thanks anon, gonna save my time and drop frequency on the other lifts to focus on the squat!

>>38591825
>tried sumo deadlifts today, feel so much nicer, the lockout is comfy.
of course it feels comfier. it's less work for your back and a shorter ROM. that's not necessarily a good thing, though.

>>38591854
it's secret gay code that regular front squats mean you're a sub looking for hookups

just ask rasputin

Like 1 second after the big bang, my sheiko inflationary period has to end.

>>38591966
Why were you sad? Please give me a hint to assure me it's now what I think.

Read all that bullshit about 8-12 reps are for size 1-3 is for strength and kinda believed all that broscience. After hopping on sheiko for 9 months I cant fit in any of my pants anymore and my chest has pretty much exploded, while gaining only 3kg. Why the fuck do people even bother with brosplits when training for mass?

>>38591989
Maybe it's because he's an ugly fat loser jobless NEET who hasn't had sex in years and is a failure at powerlifting

>>38592001
Misinformed cucks who take the words of roided bodybuilders

>>38592039
As opposed to misinformed cucks who take the words of roided powerlifters

>>38592056
The entire bodybuilding industry is on roids where as powerlifting is not

Failed my 3rd set of 85pc 4x2

>>38592106
Oh my god.
OH MY GOD
You're retarded.

>>38592106
Ye but for natural lifters powerlifting training has better results compared to bb style training.

>>38592122
I believe he was sarcastic lad

>>38592113
laaad...

Hey guys rate my squat program

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

>>38592123
it is mostly that powerlifting uses periodization and most bodybuilders just do a brosplit and do whatever exercises they feel like

>>38592123
What do you define bb style training as?

Hypertrophy is a huge component to PL training. In all reality, BBers and PLers should train the same, except for a taper into a peaking cycle for the PLers, at least until you get Ed Coan strong where you can only feasibly recover from a max out squat ever two weeks or so.

>>38592001
>broscience

rippetoe literally says 8-12 is for bb and 3-5 is for strength in practical programming

>>38592113
How the fuck are you failing working sets on sheiko.
Is that common with geared lifting?

>hips/adductors completely wrecked
>knee cancer behind knee cap both yesterday and today
Fug, at least the knee cancer is slowly going away

>>38592236
>How the fuck are you failing working sets on sheiko.
>Asking how Isley"inflate da sheiko to RPE10"!2ySisYPHus can miss lifts on any program

>>38592235
rippetoe is broscience

>>38592231
Bb training from what i see in my gym is 3-4day brosplit with 4x10 sets, supersets, dropsets, working to failure, all that stuff.
I dont disagree with anything you said. I just had the notion in my head you cant add size unless you do it that way.

>>38592294
as long as it's broscience that works I don't mind

>>38592231
>In all reality, BBers and PLers should train the same, except for a taper into a peaking cycle for the PLers, at least until you get Ed Coan strong where you can only feasibly recover from a max out squat ever two weeks or so.
Not really, an adequate amount of muscle mass is neccessary for any powerlifter but there is other things to keep in mind like mobility, weak-point training(both muscular and technical), skill in the lifts etc. While in bodybuilding other stuff like symmetry and keeping low bodyfat(and """"supplements"""") take priority. Newer lifters would probably benefit more from a bb program with peaking than more advanced lifters would.

>>38592235
>rippetoe literally says 8-12 is for bb and 3-5 is for strength in practical programming
What's his source for that?

>>38592257
Personally ive inflated my top sets with 5% during my last sessions, but I dont do all my sets inflated.
Im a pussy I guess. I should just yolo it and get a quick 140kg bench or die trying.

>>38592236
islets don't have the best genes in the world I'm afraid.

>>38592334
>Personally ive inflated my top sets with 5% during my last sessions, but I dont do all my sets inflated.
>Im a pussy I guess. I should just yolo it and get a quick 140kg bench or die trying.
M8 I didn't say that you should inflate or not inflate, I just pointed out that Islet is living the RPE10lyfe.

Altough I have heard of people going heavier on some sets with good results so whatever floats your boat.

Guys squats are hurting my knees
What do

>>38592174
gay

>>38592383
buy sbd™ knee sleeves

>>38592334
Isley has a 140 bench but inflated to 162.5kg.>>38592336

>>38592383
Post a vid. My guess is you lean forward which puts pressure on your knees. Common fixes would be to force yourself to sit more upright, practice wall squats, front squats, paused squats at mid point.
But better post a vid.

>>38592236
I used an inflated max. it is 5kg too much

Am putting it down now.

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>>38591890
>just ask Rasputin
sitting in the entry to the showers not showering and just brushing your teeth whilst staring at men who are showering is gay hookup code i think.

seriously there are some actual pervs in the lockers here.

fml it's 3AM, goodnight fellas, got a bench deload to start tomorrow in addition to my squat deload i started today ;_;

how the fuck can you PR and stall on the same lift on the same day? whatever

I'm going to start doing dumbbell rows

I can never do barbell rows right and using the deadlift platform always makes me worried people will think I'm going to deadlift it and that's embarrassing

>>38592536
>>38592536
>>38592536