/PLG/ Powerlifting General

First for id rather be deadlifting than at uni

My fucking GLUTE MEDIUS fucking hurts and its all because I tried hard.

Today I found my work weights for the program I'm starting

https://youtu.be/KEDWiTkSNE8?t=16m13s
are you stronger than big jay masters?

>>38613445
OP confirmed cannot count

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I want to drink every night

Every night drunk.

But I have to be a faggot lifter.

Fucking gay. Some days I want to throw it all away especially since I look lije shit and just want to live a drunken gg allin life but that's not happiness.

I barely even look like I lift after three years but fuck it lets just keep trying.

Also fit is gay. Its all three month lifters.

I want to fall in love with the barbell again. Hopefully next bulk will be that again.


Ran out of beer cuz muh gaibz xD

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>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Chesticles, shoulders. le presss

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
About a million vegemite sandwiches

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
4.5pl8 conventional, 4pl8 sumo. Close.

>HOW YA GOING TO ACHIEVE THEM?
>HOW YA HOLDING UP?
More volume. I'd like to know new people.

>>38613445

What programming did isley do for bench the past 12 months?

>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Sheiko W2D2
155kg 4x3 deadlift to knees
95kg 4x3 bench
165kg 4x3 deadlift

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
I made protein brownies

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
Goal: 180/135/240
Current: 160/122.5/220

>HOW YA GOING TO ACHIEVE THEM?
Sheiko.32 W9 has me doing
B:2x1 165-173.25
S:2x1 125-131.25
D:2x1 220-231
Will attempt 180/135/240 in W12

>HOW YA HOLDING UP?
Good mate

>>38613465
What are you studying?

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Today was my first day on the sheiko meme train (intermediate medium load prep 1 in the app). Seems like a lot of work, but I want that 1400 freedumbs total by the end of the year and I'm stalled as fuck so we'll see how it goes.

Also, at around what intensities are the assistance lifts meant to be done? The app had what were clearly meme numbers that I ignored (good mornings at 75% of my squat 1rm, I did 40% instead). Did I fuck up? Am I really supposed to be doing 5x5 4pl8 good mornings? Because if that's the program I don't think I can hang

>>38613600
yeah just ignore that and do what is comfortable for you.

I do just the bar for my good mornings but higher reps

>WAYTT
OHP, squats and power cleans. About to hit 2pl8 for OHP but my work schedule this month has been prohibitive and I'm scared I won't make it. Can't be dealing with this shit. 3pl8 bench should come next as I already have a 5pl8 dead.

>did you have anything good to eat today
Bulking means I get to eat well every day :^)

>what are your end of year goals
2/3/4/5 for reps and then to cut down to 10% bf. Relatively close but this bulk will make the following cut brutal.

>how to achieve
HEPBURN

>holding up
About to become unemployed but that's probably the best thing I could ask for. Beautiful fiancée, free time, good friends, what more can I ask for?

Today: Rest

Tomorrow: Traps, shollies, 4arms

End of the year goal: 450 squat, 415 now.

How will I achieve them: SARMs and Creatine injections

How am I holding up: 5/5 bretty gud

>>38613445
>not pausing at the chest
>0 reps counted

>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Nothing, having a restweek after horrible mock meet. First week of uni too, so wouldnt really have time anyway.
>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Just coffee for breakfast
>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
Had 180/110/180 @83 as my end of year goal, but with my latest progression I dont think I can hit any of them.
>HOW YA GOING TO ACHIEVE THEM?
Gonna start bulking towards 93kg
>HOW YA HOLDING UP?
P good. Got a qt gf, new friends at uni and actual studies starting soon. 4/5 tBh

>>38613657
>not watching the entire webm
>paused last rep
>1 rep counted

>>38613445
Did 4x4 pulls to knees at 156
6x4 bench at 90kg
5x3 deads at 165

Had pancakes, a mc flurry and two massive plates of pasta

I'd like to go 200/135/240 at >100 getting really fat and im only like 95 now.

Gonna keep lifting, eating and hating myself

Im still here, so thats something

>>38613445
Legs/abs as soon as I finish my 12hr shift

Chicken/lamb chops/bacon and eggs

Goals before the end of year are to get my Abs showing almost at that point now can see the out lines on left, right side is showing. Little bit more to cut tho but not too much. Then probably lean bulk stack on some more size.

Fuck yeah I am! So close now

Been sick the last few days so strength has been down, but last night's session was full beast mode and tonight I'm gonna kill it strength is almost fully back so doing well

>>38613595
I swear you were on the same sheiko day as me at one point

>what are you studying?
Bachelor of economics with a bachelor in business analytics

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>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Press tomorrow, 3+. God help me
>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Got a date tonight and we're cooking fajitas at my place.
>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
Want to be able to finish my current cycle with every lift improved, it looks like it's going that way.
>HOW YA GOING TO ACHIEVE THEM?
eat big train big cmon
>HOW YA HOLDING UP?
Riding on 3 hours sleep, twelve hour shift then the date afterwards. Haven't reached second base yet but today might be the day lads

>>38613565
>all 3 month lifters
Try 5 years, but with the total of the average 3 month lifter, kek

>>38613445
Did OHP today, went better than expected

Ill be eating a full cup of ben&jerries tonight

Rest day tomorrow

Squats friday

Life's good

>>38613927
What did you even do for the past 5 years? fucking around?

>>38613445
Today was pulls day, and was fun. Tomorrow is 2nd push day for the week.

Lean ground beef was on clearance, so I get to enjoy that for a couple days, instead of the usual chicken.

Plan is to be back down to just under 200lbs, with ab veins. Currently 215.

Plan in motion is 14.5 more weeks of cutting, while running a second macrocycle of the RP physique template.

Doing pretty well. 3 weeks until I move in with my gf and start work as a trainer instead of a deskcuck.

>>38613950
For a bunch of it I was a compulsive program hopper. Did 2 weeks of a program, and then either got hurt or bored and changed programs. Then I had some long lasting hamstring AIDS that cucked me on squat or deadlift, and that finally seems to have cleared up.

My powerlifting total may be complete garbage, but I managed to at least pack on some muscle mass for the few years.

>>38613961
>move in with my gf and start work as a trainer instead of a deskcuck
That sounds comfy
>>38613499
Which progam?

>>38613445

Nothing. Got the 'flu and almost passed out at work. Ain't lifting nothing right now.

Nope.

Wanted an actual decent deadlift, that's not going to happen.

N/A

Terribly. I'm one more shit day from walking out on my job of five years. I used to like this gig.

>>38614015
Where do you work?

>>38613961
>ab veins
How much tren?

>>38614037

I read utility meters.

In theory its a shit job, but I like being outdoors and active and the pay used to be pretty decent for the work involved. The company I work for has just systematically torn out everything decent about the job - pay's gone down, hours have gone up, OH&S is choking out everything as management covers their arse and the office managers are either shackled by the higher ups or completely incompetent at handling scheduling/hiring/etc.

>>38614059
Literally none. Only drugs I abuse are stims, lol. I managed it last year at 194.

>>38614060
I wouldn't mind that job either senpai. Sucks to hear that it's shit at the moment but I hope that it brightens up for you.

>>38614108
Pics?

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>>38614181

>>38614265
mirin

>>38613445
WHAT ARE YOU TRAINING TODAY/TOMORROW?

>lats and shoulders

DID YOU HAVE ANYTHING GOOD TO EAT TODAY?

>high protein dry salad

WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?

>to do 10 pull ups. can currently do one, with a lot of swearing.

HOW YA GOING TO ACHIEVE THEM?

>drop bf%, cutting until i make it

HOW YA HOLDING UP?

>better than ever

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got my powerlifting card today lads

is Lith a women?

>>38614331
Only in the deadlift

What weight would I need to drop on myself while bench pressing to commit suicide?

>>38614265
Mirin progress, any plans to surgically remove the excess skin?

>>38614306
Make sure your pull up form is on point breh. When I analysed mine I went from 2 shaky to 6 solid literally just from form

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>>38614331
non
>>38614335
kek
>>38614312
When will you compete?

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>>38614312
>having a real card
get a load of this guy

>>38614337
Depends where you drop it, on your neck 2 plates will probably do the trip.

>>38614337
400lbs worked for one guy but he was in a lot of pain and took hours before internal bleeding killed him.

I'd say load up a smith machine with 600lbs, aiming it right on your neck/skull and drop it

>>38614344
I liked how the pa one was plastic. The gbpf is literally paper card.

>>38613565
Bite it, you scum.

>>38614364
how would I convince him to use the smith machine instead of the free weights though?

>>38614369
Yeah this one has a nice permanence to it...

>>38613445
Besides the fact that somebody was able to miscount 25 to 21 and besides that sligthly off ROM, this is one of the most amazing achievements on this board.

>>38614341
When the 20 grand is available? Hell yeah.

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Is my bench form looking better now?

Tried not to divebomb the weight and tighten lats

is the webm considered CG?

>>38614472
Looks 7/10 or so

You should use a wider grip

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>>38614506
Nope
https://www.instagram.com/ptfitness500/

>>38614535
no thanks I prefer to have ROM > dick size

>>38614265
>nearly perfect insertions
>fucked it all up because he couldnt stop eating
Lmao

>>38614472
Your ROM is so shit

Fuck cheater arches, keep that shit bare minimum and actually move the fucking weight

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When will the king of the natties take back his crown?

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Pic related. Which is objectively better?

>>38614599
ha ha ha ha

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>>38614599
not sure if bait but here's your (you)

There's nothing wrong with my ROM and the arch isn't cheater nor magically making me "not move the fucking weight"

Changing my form hasn't increased my bench but I feel a lot more stable in that position

>>38614658
tfw i hit 100kg for 5 a more than a year ago and my max is still only 125. 3 plate never.

>>38614640

There is only marmite. Anyone answering vegemite can be punished by deportation to the big west island.

>>38614640
left, because I can't read kj

>>38614664
I started benching 6 months ago.
Hit 100 in 4 months ago
Hit 112.5 3 months ago
Hit 100x5 (webm just posted) 2 months ago
Hit 122.5 paused 2 week ago
>3 plate by Feburary
But my squat sucks

Maybe you should look into getting a slingshot. Heard that's helped a lot of people smash plateaus

>>38614700
go n lift ur libs then m80

>>38614716
Hit 100kg within 6 months, hit 110 6 months later, 120 6 months later, 128 like 4 months later but only 125 paused.

>tfw wilks of 231

feels weak desu :(

>>38614716
I don't believe you. 100kg in 2 months?
What was your starting point? 80-90kg?

>stuck at 80kg bench

fuck off plutez you filthy bench chad

>>38614769
Had a background in Taekwondo. Did shit tonnes of push ups throughout puberty. 90% of my chest/tricep gains are from that.
I started with 5x5 60. Didn't max until 2 months in

>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Highbar 2x5
Bench w/ comp pause 2x4
Paused dead 3x3
Back/delts pump stuff

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Just water so far.

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
395/275/4?? @ 183
116 days evidently. But I do have a meet in December.

>HOW YA GOING TO ACHIEVE THEM?
SQ: higher frequency
BP; more sets in the 2-4 range and some bodybuilding
DL: faith in Allah, also some higher frequency

>HOW YA HOLDING UP?
Good. Tired. Kinda in love with my old lab partner, gonna see her this weekend.

>>38613588
Unironically inflated Sheiko + gaining 30 lbs

>>38614306
>high protein dry salad

Tuna and leaves? I'm trying to imagine any way to make this meal not awful...

>>38614369
USAPL one came out of my own printer.

>>38614776
Item 1A is focus on strong, stable technique on every set you do.

Then gain weight, gain muscle, and bench with more volume, more often, possibly at higher intensity. You're not "stuck" at 80kg, I promise.

>>38613633
What frequency are you running for hepburn?

if I went to a meet on my own, would I be a total loner there? should I bring friends?

>>38615323

"powerlifters" are total loners anyway

we're all truly alone

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>did sheiko
>no bench gains

feels terrible man

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>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
tomorrow, 3x3 Deadlifts and 4x4 close grip plus accessories
>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
breakfast in an hour, gonna get quesadillas :3
>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
405/325/455 currently at 355/~295/405
>HOW YA GOING TO ACHIEVE THEM?
trying hard affff
>HOW YA HOLDING UP?
pretty good, 3rd day of the fall semester, good feelings so far

>>38615378
BP/H/BW?

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>>38613661
110 bench at 83? I would bet on at least hitting this one anon. if you can bro bench 100, 110 is just a couple technical cues away. i believe in you

>>38615335
but I'm already 'that guy' at the gym who squats a lot and doesn't talk to anyone

what if I go to the meet and I'm 'that guy' there as well, but I won't even have a good squat compared to the guys there anyway

what if I don't make friends there?? this is like the first day of school all over again I swear.

>>38615432
I bench max width jap grip and I work on my arch. We'll see, I couldnt do 90% of my e1rm few days ago. I guess Im making gains if my e1rm keeps gaining.

>>38615417
240/6'1"/215

>>38615468
I bet you have technique issues that you're aware of but failed to fix.

Y/N <- circle one

>>38615449
2.5kg per month man C'MON

also, if your e-1rm keeps going up, it means your overall strength is going up, but not necessarily your ability TO hit 1rm's efficiently. maybe consider a couple weeks of peaking in december for the virtual meet ;^) but for all intents and purposes, yes you're 'making gains'

welp time to head to my 4chan-isn't-allowed-here campus

>>38615447

i mean just walk over and say hello, compliment someone or whatever - talk to whoever you're competing against

you don't have to make friends

About to go deadlift with my girlfriend but I don't have any chalk so I'm gonna use flour

wish me luck

>>38615323
if you have friends that would go then yeah why not bring them, have them handle you

i go to meets on my own tho, been to 3 so far, there are likely other people there thats are having their first meet too, just talk to people, asking them for help with how things go is a good opener for first meeters

and if you have facebook youve pretty much got people to meet up with next time, i do not tho lol

but just talk to people is the main take away here,you are literally in a room of others with the same hobby as you which you probably dont get to talk about alot in your normal life

>>38615516
Good luck cleaning the dough out of the knurling.

>>38615501
what if they laugh at my hair? what if they're mean about my bench? what if I meet isley and he's rude?

>>38615561
just dont go
there we are, sorted

thoughts on an abbreviated hepburn method?

5x2-3 instead of 8x2-3, thinking of doing it as a full body bench/squat ohp/deadlift 4x a week

will the volume kill me dead

>>38615561
I'm not

Many anons can attest

>>38615561
Shitposting on 4chan isn't representative of real life mate. Most of the guys on this board are solid blokes. There will probably be banter if you ever meet them but they'll also be chill and supportive of lifting and shit.

>>38613445
Tomorrow I'll be doing upper body workouts.

Three eggs, two slices of Ezekiel bread with pb on em, and some oikos yogurt mixed in with my protein shake.

I'd just like to look fitter and be a bit stronger. I just started a few weeks ago, so it's too early to tell.

Two upper body days a week, two lower body days a week, adding a bit more weight every week.

Purdy good. Actually like going to the gym now. Don't have to sleep as much. Feel less likely to kill myself.

>bought a cold brew
>girl charges me for a regular
>punched my card twice

Nice, think she wants to fuck me or what lads?

>>38615597

you once told me to kill myself because i had bad bench form

>>38615536
>you are literally in a room of others with the same hobby as you which you probably dont get to talk about alot in your normal life

So true, one thing that sticks in my mind from my first meet is that for once, pretty much everyone in the room had noticeable pec and trap development. Being able to talk training without feeling like a total sperg is a lot of fun, as is having a room full of people screaming for you on a grindy third attempt, even when you don't know any of them that well.

>>38615561
Get a better haircut.

There will be one absolute mystery-dyel who somehow ended up there but people still won't talk shit, everyone had shitlifts once.

Record it and post it for the banter.

>>38615581
This sounds slightly more sane and sustainable than 8x3 but I would think twice about Hepburn DL sessions 2x/wk.

Why most of powerlifting programs have this strange set-rep scheme? 3x3 bench seems like nothing.

>>38613445
Anyone here bench solely with a revere grip?

Do comps allow it?

>>38615745
I think APF does

>>38615729
It is nothing. It's fine for the last few workouts of a peak, but it's not much volume.

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>mfw realize that my bench lockout position was over my throat, not my chest

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>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Gonna try to do some squats today. Depends on how my back feels. I might have to just do leg press and other accessories.

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Not for the next four days. Brief PSMF run. I hate chicken, but it's only short-term.

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
More reps with similar weights. It's getting better.

>HOW YA GOING TO ACHIEVE THEM?
High rep sets with slowly-increasing weights.

>HOW YA HOLDING UP?
I'm tired and grumpy. Overslept this morning and just woke up pissed off. Bad combination.
Other than that, it's going OK.

>>38615763
That's where it has to be dickboy. Your arms and shoulders are kind of built that way,

>>38615597
nah don't worry, I was mostly joking, was just feeling a bit anxious about going to a meet is all, should have made it a bit more obvious I guess.

>>38615653
I went to a coffee shop just last week to buy a sandwich and the girl there gave me my cappuccino free of charge

step it up senpai

>>38613661
>>38613661
>180/110/180 @83
>someone actually has my stats as their goal

Is this what it feels like to make it?

>>38615840
>goals aiming at mediocrity
>making it

>>38615856
>implying anyone ever has a long term goal of a 110 bench

Pretty sure he said by the end of the year anon.

just filtered lith - LOL

>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?

Resting today, training chest and legs tomorrow, looking for my first 180kg rep on squat, currently doing 5 at 150.

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?

I'm cooking some fancy and expensive triple-cooked chips right now, trying to figure out if this means they'll be quadruple-cooked by the time I eat them.

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?

To get into the British Army, I have a selection course on October 6th, I expect to be sent off for Phase 1 (Basic) during December.

>HOW YA GOING TO ACHIEVE THEM?

Switching my rep ranges to 3x5 at 80% followed by 2x12 at 60% and continuing with my running programme.

>HOW YA HOLDING UP?

I'm good, no bad feels, just bought mad max so playing that quite a bit, I'm progressing steadily with my lifting and athletics, just a bit down that summer is coming to a close over here in UK, but looking forward to moping about everywhere in a training hoodie.

>>38615999
summer was nice this year, but to be honest it maybe went on a bit too long, and some days were absolute miles too hot

I have surgery friday and won't be able to lift for 2 weeks. What should i do at the gym today and tomorrow?

>>38616230
http://www.theonion.com/article/usda-admits-weight-loss-not-possible-people-who-do-53788

>>38616230
woah...

Been fucking around with Oly lifting for the past hour and I s-sorta enjoyed it. What does it mean?

>>38616353
You'red doomed to be forever dyel except in the quads and glutes.

How do I tell if I'm in the correct position to initiate my sumo pull?

>>38616420
what is a correct sumo starting position?

>>38616190
20x20 deadlifts

>>38616085

Maybe you're right, I had a good summer though, 3 holidays, lost about 40lbs in fat, lots of good times, but I'm looking forward to the empty gym times because of the cold and rain keeping the casuals away, and I want to get familiar with running in the cold.

Lads..... I think my scales might be wrong.

I was on a seesaw with a mate who doesn't lift, bit chubby and he said he was 70 something kg, while my scales say I'm 88kg.
The seesaw balanced perfectly with me and him on it

Today at work I stood in these cheap shitty scales that put me at 75-80kg (kept moving)


WHAT DOES THIS MEAN

>>38616570
Seesaw could've had 2 different lengths of plank from the pivot
Work scales could be right, could be wrong
Go and get some new scales and find out

>>38616420
triceps extended locking out arms
lats engaged and tight
core braced and tight
legs externally rotated
glutes engaged
pull slack out of the bar
Should feel uncomfortable but very stable & solid

>>38614265
What were you originally m8? Other than the excess skin you're looking good.

https://www.instagram.com/p/BGDZSsTnC3S/?taken-by=cdickson3245
>he doesn't have a hip dominant sumo

Should I overhead press with a busted rotator? I dont feel pain but I was told to do no pressing motions and instead do band work for two weeks then light pressing. But ohp never gave me any issue. Please halp

>>38616666

Goddamn there is something just so awesome about watching someone brute-pull a heavy fucking sumo.

>>38616727

Don't be fucking dumb; do the band work.

>>38616727
Why do so many people come here expecting expert advice on dealing with injuries? Each injury is different and we have no way of knowing what your situation is or whether or not you should do something.

>>38616570
Either way it means you're either a twink or a manlet.

>>38616739
I know right. Just went back to pulling with a bigger knee angle and I'm just so much stronger with it, like 30%+

>>38616780
>88-90kg is a twink or Manlet

>>38616781

I pretty much stopped trying to force my hips closer to the bar and just sit back, twist the floor, and load my hammies - now it's 100% more comfy.

Pulling conventional with sumo stance masterrace.

>>38616794
>Under 200 lbs
Yep, checks out. I'm a king of the manlets and still a turbo twink at 82 kgs.

>>38616794

Anything below 105's is a twink. It is known.

>>38616816
Wtf

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>>38613445
>/PLG/ Powerlifting General
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
End of deload.
Tomorrow: Squat Triples, SLDL, abs, curls

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Same old same old. Down to 192 lbs!
JUST TWINK MY SHIT.

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
500/350/600 @ 198 (raw), and a 550 squat in wraps.

>HOW YA GOING TO ACHIEVE THEM?
Trying hard. Modified 531. Manning up.

>HOW YA HOLDING UP?
Healthy, eager, and not burned out :)

>>38616825
It's le maymay.

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>>38616940
>Down to 192 lbs

We're... We're the same weight....

N-no
N-NO

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>>38617025
>>Down to 192 lbs

>We're... We're the same weight....

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roll

>>38616946
Lmao, no. Are you implying that I'm a big guy since I'm lean at 82kgs?

>>38616940
I'm literally going to pass your weight before long.

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>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Pic related

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Just woke up, so no

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
4/3/5, decently far

>HOW YA GOING TO ACHIEVE THEM?
Trying hard

>HOW YA HOLDING UP?
Good senpai

Off to work lads.

I don't see RTS or RPE based programming posted here much, is there a reason you chaps prefer Russian style programming?

>>38617083
rollan. trappy pls come back

>>38617083
Lets see then.

>>38617083
I'm already 666...

>>38617116
Easily accessible and not meme programming like most american linear shit. Many programs or training methods are kept secret because the coaches need to make money or because it's a national secret(Norweigan programming) but sheiko released a cheap app and launched a forum so his methods gained a lot of popularity on here. Also since Phil does it, everyone wants to be Phil.

Gym closes at 4
I got off work at 5
Gym is closed on Sunday

What the fuck do I do now

>>38617116
>>38617148
Forgot to add, RPE/RTS based training is kind of hard to understand and set up so some(at least I) shy away from it to other more easily understood methods that probably give you comparable results

Sheiko wants me to do bench with chains. I want to replace the chains with bands, will the red bands from Rogue be enough?

>>38617116
people either over or underestimate RPE and end up making no gains or injuring themselves

>>38613445

Deadlift and bench PR attempts tomorrow.

I made French dip sandwiches last night. They were dank.

>500 squat
25 lbs
>575 deadlift
Hopefully just 20-25 lbs as of tomorrow
>315 bench
Also hopefully just 20 lbs as if tomorrow

Hopefully the 28 FREE PROGRAMS will get me there

I'm doing okay, had to put a pet down yesterday. He may have just been a guinea pig but he was still cared for.

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>>38617148
>Also since Phil does it, everyone wants to be Phil.
Well except for one person

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>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
Did diddilys and bench yesterday, got 2 PR:s of 3*190 and 1* 202,5. Almost only gonna train light benching and light S/D for the next 10 days since bench only meet Sep 17.
>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Just downed a whole package of chocolate cookies
>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
500 turtle, could maybe get 475 if I was all fresch.
>HOW YA GOING TO ACHIEVE THEM?
With the grace of god of course
>HOW YA HOLDING UP?
...

>>38617168
buy a home gym

>>38616940
Can any pair of wraps add 50 lubs?

>>38617587
Hey why were you sad? Can you just tell me now please and thank you.

I don't like you when you lie.

>>38617587
Nah he just cuts depth

>>38617705
I can't tell you

>>38617705
Right so my gym decided to host a equipped only meet but you had to have completed a eq meet before to qualify. Devastated since I couldn't compete, I tried to get a hold of Wank and Jesus to comfort me but it was mandatory shitposting hours in Straya so they couldn't answer.

>>38617587
For his weighted knee bends he calls squats, sure

>>38617728
Why? Not even over DM?

>>38617168
Today is Wednesday.

I can lift 4 days a week, but only
Monday
Tuesday
Thursday
Friday

I can't do an average M/W/F

What's a good program I can do that's 3 days a week and doesn't require a rest day between one of the days

Or does anybody know any good 4 day programs in this structure?
Its a hassle to get to the gym so I'm more inclined to 3 days

I can only spend an hour at the gym maximum

Please help :(

>>38617805
I've told you two pieces of info. That's all.

Like it's nothing big. I'm not *still* sad.

I have a new-lifting friend coming to gym with me on Saturday, he's overweight and looking to do the same as me, lose about 40lbs or so and gain a decent strength base, he has a decent routine already but he was training with 2 dickheads, one is steroids and other is brand new aswell, they do 4x15 on everything and then go straight into 1 rep maxes every single day.

I extended the invitation after he told me the other two keep skipping leg day and don't do deadlifts at all, so he wants me to teach him deadlifts, any advice? My form is fine but I'm not very good at explaining things, I think I might show him rack pulls first to get the general idea of what his back should be doing, then move to super-light diddly a until he's getting it right, then start moving up to around the 100kg mark which is where I think he'll be.

>>38617915
Is it related to plg or the people from plg in any way?

>>38617916
Make him watch a video. Starting with rack pulls is stoopid.
Your deadlift form is guaranteed shit unless you've been deadlifting lifting at least 4 years

>>38617941
That's a secret

>>38617970
You need to tell me wtfff

>>38617970
just tell him that you banged esmeralda that's what the orbiter wants to hear

>>38617881

A) legs / easy arms
B) chest / shoulders
C) back / abs
x) rest


BAxCBxx CAxBCxx and repeat

>>38617989
Literally kys with your pseudo detective skills

If you were more vigilant you'd realise you'd know me from somewhere close. Not a shit poster :))

>>38618013
Shut up beta orbiter

>>38617970

Then why fucking mention it you attention seeking cunt, why even reply to the guy?

>>38618013
that's exactly what an orbiter would say

profiled with ease

>>38618027
>>38618033
Kys autistic Canadian cuck
Kys kys kys :))))

>>38618037
Get profiled beta orbiter shit, Esmeralda left and now you leach onto islet
Pathetic

>>38618061
Wow amazing pseudo detective skills you fucking loser :)))))))
You can't even tell when your best friend is speaking to you kys kys lys :))))))

>>38618086
Why don't you drive your moped into oncoming traffic you fucking faggot orbiter LOL

>>38618098
Why don't you kill yojr pseudo detective career Sean and drive you alcohol addiction to the grave :))))))
Kys kys kys :)

>>38617116
>I don't see RTS or RPE based programming posted here much

RTS requires you to read the book or at the very least understand the rationale behind the programming.

Sheiko is the hot meme right now. Mostly because there is a $12 app that is just a glorified spreadsheet that tells you exactly what to do even though half the people running it don't do what it says.

Sheiko is an excellent program, don't get me wrong. However I think a lot of the newbies around here just run it because they don't have to think about it. They like Boris to boss them around, not that there's anything wrong with that. It's like having a coach that doesn't actually talk to you or know that you exist.

>>38617881
Stats, bruh.

>WHAT ARE YOU TRAINING TODAY/TOMORROW?
75% 3x8 snatch grip
Barbell rows 5x8

>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
Pizza.

>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
140x5/160x1 on incline. I'd say I'm right around 10-15kg away from 140x5. I'm definitely getting 135 by the end of the year.

>HOW YA GOING TO ACHIEVE THEM?
More benching.

>HOW YA HOLDING UP?
Okay. The insomnia's been pretty rough lately, feels like I'm closing in on some kind of depression.

>>38617587
It largely depends on whether you're using them for Rebound, or whether they're used as a casting wrap.

I feel like I get a lot out of wraps, but I'm going to need to train with them more often if I plan on squeezing 50 pounds out of them.

>>38618086
>sean
>having friends

>>38618125
Intermediate

>>38618134
3m long and wrapped by Dan green and malanichev tight?

>>38618167
Why were you sad

>>38618167
That's a start.

I'm going to have a small all-terrain vehicle pull them tight on every Loop.

By hand I get seven wraps, with the ATV I think I might be able to get 14 or 15. Worse case scenario my legs get amputated from the thigh down which will only improve my deadlift leverages.

>>38613445
>WHAT ARE YOU TRAINING TODAY/TOMORROW?
PRESSING OH YEAH
>DID YOU HAVE ANYTHING GOOD TO EAT TODAY?
I HAD A LITTLE DEBBIE WITH MY BREAKFAST
>WHAT ARE YOUR END OF YEAR GOALS/HOW FAR AWAY ARE YOU?
400 GYM WILKS AND 275 PUSH PRESS BUT I HAVE NO IDEA WHERE MY BENCH AND SQUAT ARE
>HOW YA GOING TO ACHIEVE THEM?
REBUILD THE SQUAT
>HOW YA HOLDING UP?
Okay I guess. I feel like I'm doing uni wrong because I just work on stuff, lift and go to sleep.

>>38618192
>only seven by hand
Lad... Pls tell me that's with 2m gold sigs or something hard.

>>38618211
Why were u sad

>>38618223
You're mom wouldn't let me do it in her butt

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>tfw loaded 5kg more on one side of the barbell by accident during squat today
I didn't even notice it until the end of my last set, how fucked am I?

>>38618227
Why really

>>38618223
Tarantino called him fat or something

>>38618211
They're 2.5s. Garbage wraps for practice. Going to upgrade in a month.

>>38617083
9 GET

>>38618230
You're fine. Your body can usually handle uneven load unless you're operating at 100% or prone to injury or whatever. Think about it, really nothing in nature is perfectly even like it is on a barbell

>>38618268
Sbd comp wraps are my favourite. Out of gold sigs, THPs and iron zs

Of course you have access to whatever lolfed magic inzer make

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Why the fuck are there juniors and SUBJUNIORS on the YouTube or instagram offering coaching services? What is some 16 y/o kid gonna know about coaching??

It's confusing, especially when they themselves are coached. Like for example Justin Cronin getting coached by Sean Noriega who is coached by the mysterious fat guy joeyflexx. Yet Justin (15 years old) also offers coaching....

Something isn't right here

>>38618323
>especially when they themselves are coached
Nothing wrong with that desu. But yeah instagram coaching is out of control.

>>38618321
Why were u sad

>>38618323
Famous and strong=better coach
Just look at Leemang, Dan Green and Hancock

>>38618323
Yup

Shit is fucked

I tried calling someone out about it on the gbpf page

A bunch of juniors got super butthurt

>>38618411
Why were you sad

>>38618366
these guys aren't even fucking famous, nor that strong.

>>38618338
It just seems like they're coaching would be highly derivative tho. For example if you hire a junior coached by TSA or RTS, what are the chances he really knows about programming outside their style??

>>38618411
Good lad

>>38618411
>Yup
>
>Shit is fucked
>
>I tried calling someone out about it on the gbpf page
>
>A bunch of juniors got super butthurt
Link?

Why is Isley sad

>>38618517
Didn't get to see pulp fiction

>>38617881
5/3/1, sheiko

>>38618230
I did this on bench a while ago, put a 15 instead of a 10 on one side because the shitty gym hex plates are the same size

thought I'd injured my elbow or shoulder or something, was seriously worried till I finished my set

>>38618471
Ahh was a while back

>>38618769
Why were you sad not a while back?

>>38618813
He literally posted it in the thread faggot.

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lads my hands are getting shitfucked into the fucking stone age because of all the rack pulls I'm doing.

is it time to use straps on my deadlift variations? or even with straps my callouses will remain a problem?

Pro tip: most of you fuckers that aren't progressing in the bench press, provided your form is good, will do so magically if you start eating some fucking food.

>>38618883
If your callouses are that bad, your grip is the problem.

>>38618930
oh ok I'm fine with being squat only then

Just got out of hospital with the all clear after 2 years of back and forth, had a lot of time to read and now I'm split between the Texas Method or the Juggernaut Method?

Stats for reference (kg)

>Squats: 180
>Bench: 155
>Deadlift: 247.5

Any input from anyone who has used either program would be greatly appreciated, thanks chaps

>>38618883
I use straps on 50 percent of my deadlifts on sheiko

Like if I was doing 5x3 @ 80 I'd do the warm ups, & the first and last sets w/o straps.

>>38618955
I've seen 150 pound manlets eat only 2000 kcals a day and wonder why they aren't getting stronger (or bigger).

EAT, fuck.

>>38618883
Join the club. My hands hurt after most sessions. I like to trim my callouses with fingernail clippers maybe once a week.

I restarted lifting after a 4 year hiatus, now every time I do 15+ abs reps on the machine I feel a sharp pain in my abs, what do? This is with low weight btw.

I barely have calluses anymore

but now my hands are so rough you could grate cheese on them

not sure whether that's a good or a bad thing in all honesty

>>38618952
cant you link me a rippertoe vid so I can find a fix to this problem?

>>38618968
thanks. you do any grip work if you use straps so much?

I WILL PREDICT YOUR FUTURE
0 - You make great gains the next sheiko cycle you run
1 - You only make gains on your bench for 1 month
2 - You will make no gains this month
3 - You MAY find a gf in 4 weeks
4 - You will suffer a knee injury
5 - any injuries you have now will heal in 4 weeks
6 - you gain an inch of muscle on your arms
7 - you gain an inch of muscle on your quads
8 - you injure your spine in 1 to 4 weeks
9 - your gym shuts down forever

Dubs- You marry Princess Trappy-Chan

Trips- You Will Die and lose all your gains

>>38619037
ooh ooh do me do me

>>38619031
Don't set the bar so high in the palm that it can roll down in your hands when you're pulling. There, saved you 5 min.

>>38619037
rolling

>>38619037
Roll

>>38618960
Juggernaut was fun, the 10s wave felt fairly useless though. And I did more bench instead of OHP (obv).

>>38619047
sikkk

>>38619037
7 please

Training: Jack Shit cause im deloading for a meet
Good to Eat: fucking delicious steak sanwich and crispy fries
End of year goals: 405 Sqwaat 315 bench for reps 575 diddly
How will I achieve: decent programming, intensity in the gym, eating like a mad bastard
How am I holding up: Social life is basically absent but my career is cool and I'm the biggest and strongest I've ever been so I got that going for me which is nice

>>38619056
Thank you for the response, yeah I was thinking of using the RPE scale for the 10's wave to make it a tad more interesting

>>38619031
No grip work at all. Just some unstrapped deadlifts. But I might do 15 sets of deadlifts above 75pc a week. So even half or a third of that is enough grip work for a max deadlift.

Has anyone here had any issues with hip abductor muscles?? i've noticed that my gluteus medius is extremely weak, so I have a hard time activating them in order to get my knees out. Attempting to do lying hip raises on my weak side, other muscles take over the movement and causes my leg to bend at the knee, instead of being able to maintain it straight. I have some stretches and exercises to help, but has anyone else experienced something like this?

>>38613961
Ayyyyy Trainer checking in! Did u get your cert yet? Training is awesome m8

I maxed out on deadlift for using hook grip few days ago. The nerves of the inner part part of my thumb are still sore when I put some pressure to them. I know that it takes time to get used to the hook grip, but will it mean "killing" the nerves of the thumb? I don't know if that is a good or a bad thing kek.

>>38618960
Texas Method if you know how to program it properly, although the JM does encoporate auto-regulation it does not consider fatigue management, if you wanted a block periodisation program I recommend using the RTS principles regarding RPE training, don't use the manual though since it is quite outdated. You would have to create your own RPE scale for each lift (S,B,D) and use accordingly

>>38613445
>pic
Jesus christ, how the fuck is that possible?

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just had a really good banana

bananas are comfy

>>38619145
Power of steroids

>>38619175
more like not being a genetic dead end

>>38619175
gawd damn. What have I been spending my time on?

A year lifting and I can barely do a set of 155. There are people who can do twice my weight at 25 reps. Eh. I still promised myself I'll lift natty for 5 years before I hop on gear.

would it be ok to lift Monday-wednesday then rest for the other days

work and uni is memeing me so i can only go on those days

>>38619175

I can do that with 275

>natty

315 soon

>>38619258
there's an oldanon here that does that i think. Supersetted hepburn? idk

>>38619126
If you ever want to compete and don't like the mixed grip, it's a good thing. If you have no plans on competing, just use straps w/ a double overhand grip.

>>38619226
you've been spending your time working on a bona fide dead end mate

>>38614369
Didnt even get one with BDFPA lad

If there were 4 people left on this planet
>Isley
>Sean
>Trappy
>Me

I'd
Kill isley
Torture Sean
Procreate with trappy

>>38619319
who?

>>38619320
fuck isley
kill myself
torture Sean

^^ patricians choice

>>38619320
You can't procreate with trappy

>>38618960
Juggernaut made my deadlift go up 100lbs and my highbar 90 bench was aight went up like 30lbs. Great fucking read great programming insight great volume but I would change benching to twice a week.

>>38619320
Trappys already dead

>>38619338
???

yoyoyoyyo what up brehs??
Have some news on the SI... Yesterday night I was fiddling with the lacrosse ball and I found a goddamn painful trigger point in my left hip flexor, smeshed it with ball a little bit, applied some heat and today I could clearly feel my back less stiff and painful

>>38619378
thang god

>>38619383
To procreate means she could somehow give birth through her girl dick

I need advice:
> can't squat good
> have almost no flexibility.
> Read about calisthenics
> trains mobility, too. Very good so.
> want to do some body workout progressions before going back and or programming a routine for both.
> something like AxBxC.
What do you think?
I really like powerlifting, but I can't seem to bring mobility yet.

Fuck, kill, marry
Trappy
Isley
Sean

Who do you choose?
You cant fuck who you marry

>>38619429
Kill sean
Fuck trappy
Marry and divorce isley

>>38619431
>7/27/6
Did the madman actually try it? I want more info on this

>>38619429
kill myself
fuck & marry are irrelevant as I'm already dead

>>38619431
oh christ

>>38619446
how could you do that to isley :'(

>>38619429
fuck blue shoe
kill islet aka halfe squatter(nice descent timing nerd
uh marrysean

>>38619420
stretch you dip

do that squat stretch every now any again and the mobility will magically come to you

>people who would rather kill me than marry me and get millions

I shiggy diggy

>>38619521
h-hi hot stuff

>>38619521
I want to see your face scraped along the pavement

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>>38619518

>>38619320
>trappy
>procreate
pick one you slimey autist

>>38619611
She's on female hormones. When a man goes on female hormones they grow a womb you fucking idiot

>>38619587
>>38619518

who the fuck is this guy btw

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>>38619656
yeah right like you dont know who i am

i'm the biggest thing in weightlifting powerlifting and strongman AT TEH MOMENT

coaching a MYRAID of athlets in each of the disciplines AND competing in all of them, medalling at every meet i go to and nationally recongized in each of them asweell

>>38619719
why do I have an innate feeling to suplex you on a bench just by looking at your pictures

>>38619762
Probably due to jealousy

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>>38619762
it's a projection, inother words you are jealous


lets just,,, say i have a trick or tweo that will suprise you haha

SL 5X5, at lmao1pl8 deads, 55kg squats, 30kg OHP

Half of a chickenkebab right after workout
Have spareribs waiting for me at home.
I guess finish SL with a 1,5 BW squat, don't know if it's realistic.
Gonna work out more structured, ever since I stopped going with ky couzinz and started going with my gf it's been a bit on and off :/

Feeling fuckin' fantastic as of now, restarted my Krav Maga training and have been running a lot this summer.

>>38619817
Was about to ask you why you weren't on mad cow lol

>>38619656
How did you #thrive on project memementum? It's day tree here and I want to die

Hey

>>38619846
Hey ASL?

Fresh
>>38619840
Bread
>>38619840
Lads
>>38619840

>>38619320
fuck isley
kill sean
(regrettably) torture trappy

>>38619882
trappy????????????????????????

>>38619844
got nice gains, too bad I couldn't bring them to the platform because of my injury, keep on doing that, but don't overdo it, keep using the correct RPE

>>38619320
Good order.

Fuck trappy
Torture sean
Marry you

And then kill myself soon after because existence is torture.

>>38619906
no, phil

I dont like to torture people, but I assumed I had to choose someone

>>38619939
If we get married you need to be open with me. Tell me how you're feeling, let me get to know you, if something troubled you, made you upset then you should tell me.

>>38619984
Okay

After we marry, I will.

>>38619984

>Marrying a weasel

>>38620018
Ok. How can this be arranged?

>>38619984
>Marrying a weasel

yo plg i have a sheiko question. i'm finishing the second prep cycle of intermediate medium load today and I'm not really interested in testing my maxes. Can I just inflate a little and move start the first prep cycle again?

>>38619832
How's MC better?

>>38617083
God please

>>38620170
>yo plg i have a sheiko question. i'm finishing the second prep cycle of intermediate medium load today and I'm not really interested in testing my maxes. Can I just inflate a little and move start the first prep cycle again?
Sure.

>>38620323
cool.

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>>38617083

0-3 or 6 please and thanks