/Plg/ powerlifting general

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First for C6W

>Gym's shitty Jordan fitness plates are 42.5cm

End me

Is it normal that my close grip bench is more limited by my pecs than my triceps?

hello!! plg!! today I felt like shit and failed literally every lift, and my ankle feels bad...

>>38645165
Guys,how do I start Sheiko? my deadlift and squats are going nowhere and I can't find the template.any advice?

Never lifted before and I'm unironically interested in doing SS, despite all the /fit/ memes

Considering the huge focus on lower body, I was thinking to add in pull-ups aswell. Would that make for a good program?

>>38645224
fuck, they use the same plates at mine. the rubbers falling off a few of them too.

their jordan bars are shitty too.

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jesus fuck
I know it's impractical, but there should be some minimum wilks or something for tripping. remember when Isley was the weakest tripfag? now we have
>Twink Alex
>Lith
>Panzer
>Plutez
>FatRetard
>PRutus
and I'm sure I'm forgetting some. but I swear they've all been lifting for less than a year seriously and they think they have achieved anything or know enough for us to care about them.

FUCK I hate this general now

>>38645234
Google sheiko intermediate medium load or just go to the forum.

>>38645260
Who cares, just filter them and ignore if they annoy you this much. You don't need to meet some kind of special criteria in order to tripfag anyway.

>>38645260
>and I'm sure I'm forgetting some
You're leaving out the fat american kid

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>>38645260
>remember when Isley was the weakest tripfag?

>>38645258

Most of the Jordan bars at mine don't have knurling in the middle and are thick as fuck.

>>38645260
You forgot me senpai

I'm almost an official member of the home gym club.

What are some 5 day week programs? Hell, not a lot stopping me lifting 7 days a week other inevitable self destruction.

>>38645253
read the FUCKINg book

half of you tripfags can't even squat 2x bw and you're running shit like c6w, smolov, or even god forbid fucking sheiko

its honestly pathetic tbqh

>>38645325
>tfw want to get salaried and buy a shitty house with a big garage just so I can fulfill the home gym meme life

Truly suffering

>>38645260
The secret to liking this general is post less. I've been making like no more than 5 posts a day for the past half week and I'm liking it.

I use to make like 50 posts a day, minimum. Now this is like my 4th post and the days partially over.

>>38645325
Bulgarian method

>>38645333
Can I read it somewhere online? Does it have a lot of pages? Are there any sections I can skip?

>>38645289
I can't otherwise the whole fucking thread is just filtered because the thing hides any responses and filters responses to filtered posts so the whole thing just goes to shit

>>38645294
who
whatever it doesn't matter; I've made my point

>>38645310
you can bench alright at least
and you at least have a job with this shit so you must not be a total dumbass, even if you aren't as strong

>>38645348
how does that help? srs pls tell

>>38645344
I bought a metal shed. Its got a sky light, ventilation and nice horse stall matts. Pretty much dirt cheap, doesn't require a large garden.

>>38645350
I'll look into it thank yoy

>>38645363
>because the thing hides any responses and filters responses to filtered posts

That's kinda the whole point. Unless you like tripfags but are just in denial and want to read their posts.

>>38645363
It helps in that I don't actually care about the quality of this thread because I only post when there's something to post about.

Before I was on here all day, every day and had to sit through all the shit posting.

I have no idea what's happened to make you mad and I don't even care, all thanks to not caring

>>38645381
no, see look if you respond to like 4 or 5 people with one post, and ONE of them is filtered, then your whole thing and any responses you get are also filtered.

>>38645393
ok I'll try that. thanks anon

>>38645262
My deadlift is 240,squat is 210... this has been like this for a year now,even tho I gained a lot of weight these lifts are stuck.I'm also experiencing constant lower back pain in the right area,the muscle has been tense for a few months,that could be related.bench is 180 and press is 105 tho,so I'm happy about that.
can you lads advice me? what should I do?I weight 94kg atm.

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reminder that panzer can only bench 113kg

>>38645421
That's a smug looking dog.

>>38645308
yep, you've got to hunt the two bars that do have it every time you want to use one, then autistically take it round the gym with you so no one with the same idea tries to steal it (this is an annoyingly common problem too)

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>>38645344
It's a good life. You can do it...just takes time :)

>>38645352
https://drive.google.com/file/d/0B0Vyec-yHY6DaTBmQ0ZXTlk5aFk/view

read chapter 8 for programming
do rows instead of power cleans

you can read the other chapters if you want but I recommend greg nuckols' how to squat and how to bench guides as they're shorter and easier to understand

>>38645334
pretty sure smolov is for weak people. idk how anyone else would be able to do like x7 @ 85% or some of the shit that's in there. look at lotus, genetic freak and still failed every single day. its probably pretty good for getting noobs to not-noob pretty quickly though.

>>38645481
Godamn read the fucking OP before making a post in this thread you freak

>>38645481
Any advice on making my shed gym homely? I was thinking putting up Christmas decorations all year round. Maybe a blanket to rest with between sets

>>38645432
it heard about panzers bench and is smug in the fact it can bench more

>>38645421
the best part is how insecure he is about it

>>38645334
I can squat 2x bodyweight and am still on sl

what do I win anon???

>>38645307
do you just run your sheikos back to back or do you take a week or whatever off in between?

>>38645492
ran smolov jr for squat and bench as an idiot noob...hurt my knee and elbow

do not recommend for anyone/10

>>38645492
smolov is for Russian druggos, that's what it's for.

>>38645511
String lighting and deer antlers. Go to goodwill and find any lame outdated genetic paintings. Old, big speakers :) make it yours.

mhmmm livias latest instagram photo is sooo hot!!

>>38645552
pretty sure its for russian noobs too.
>>38645551
with coaches... or something.

>>38645260
Isley isn't even weak

>>38645591
>not even 400 wilks
>anything but weak

>>38645591
HE has never broke 400 wilks
ever

let that sink in your head for a moment

>>38645597
Have you?

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>>38645587
You said something pretty silly the other day

Do you know to which comment I'm referring?

>>38645600
If you dont break a 400 wilks within your first year of training you should most certainly move on from powerlifting as this sport most likely isnt for you

remind me to never step outside my /plg/ safe space

the rest of /fit/ is literally retarded

>>38645612
say bye bye to senorita maria because señor trumpo is gonna throw that punta over the wall

>>38645615
Answer my question.

>>38645585
I don't believe you

>>38645612
no i don't remember posting the other day actually. what was it, friendo?

>>38645612
oh wait was it the permanent ban for uspa competitors?

>>38645628
>plg isn't

>>38645591
>sub 400 wilks
>not weak

>>38645587
russian noobs would probably be put on SS (soviet strength) by markalov rippetoe, he even said he took a lot of his programming knowledge from reading soviet literature on it. I'm sure russian athletes as beginners would definitely have just been doing some simple squat-thrice-a-week programme.

smolov is much too complex to waste on a beginner who doesn't at all need such relatively complex programming. it would suit down to the ground an elite level russian lifter who recently started making rapid progress again and might just have suddenly developed an odd resistance too injury and decrease in recovery times :^)

>>38645663
>>38645600

>>38645666
you're probably right tBh. when i originally said that i forgot druggos existed and i couldn't think of who else could possibly keep up with the progression/progress fast enough to make it doable.

>>38645492
>look at lotus, genetic freak
""""genetics""""

>>38645640
sluttiest pic to date, i think shes lost it since the dozing haha

>>38645635
Maybe you should answer it yourself

what deadlift varation should I use? Paused (convetional) deadlift or snatch grip deadlift? Been doing candito/s program and I have been doing stiff legged deadlift but want to try something else.

I'd like to try paused but some days I do 8 reps deadlifts, isnt paused for 8 reps a bit too much?

>>38645560
I recon I might paint the inside walls from steel grey to more vibrant colours. I almost want wooden walls so maybe a wooden coloured paint? Or maybe put up shin sheets of ply wood.

>>38645350
>>38645325

Bulgarian method is great. Also you can watch omars recent video and hamilton talks about his auto regulation stradegy and working on triples.

Its also what i do and gotta say im enjoying the slow and steady progress.

>>38645600
im also just under 400 and am also weak
what is your point

>>38645697
prove it

>>38645731
Hahah like I would do that

no this pics a special keeper for just me

gonna jerk my giant dick off to it later tonight

>>38645767
ok so you're lying

sean! sean! help!

>>38645792
With what?

>>38645780
>thinking im going to fall for your "your lying bait" and post it

no lol

I think shes been bulking cause her legs are THICK and her hips are FEMININE

>>38645814
do you remember the name of that ref & crew that always fucks over the patriots?

My plates say 44lbs and its triggering my autusm

>>38645814
I've got a load of 18 year olds that need perving on stat

I've got two weeks before a forced break so I'm just fucking around now.

Did diddy doubles from 160 up to 200 in 5kg increments then back down. Damn it's fun and I'm sore as shit. I love a break from programs sometimes.

>>38645839
I have some 25kg plates but they look really small like a little bit bigger than the 1.25kg ones and feel real light too

dunno what's up with that lol

>>38645830
nope I said you're lying because you're lying

>>38645833
Clete Blakeman?

>>38645833
>>38645911
or jerome boger?

or ed hoculi but he fucks every team over because hes just a retarded piece of shit

>>38645410
Eat some fucking food and deadlift and squat more? Seriously if you're stuck on a 2 plate deadlift after a year it's not an issue with programming, you're just being a pussy...

>>38645839
welcome to europe where plates are made lighter for their poor continental handies ;-;

>>38645410
>>38645935
And I mean ACTUALLY squat. Don't be a little fag like all the benchbros and do 3 sets of bitch squats and act like that's a leg workout. If you can sit down on the toilet easily to take a dump then you didn't try hard enough.

>>38645935
they're kg baka, look what he gave his weight in...

Who the fuck is livia?

>>38645992
our princess

>>38645410
a Mr george 'isley' seeger would like a word with you anon.

Pulled 4pl8 for the first was nothing but a peanut baby feels fucking good

>>38645933
>>38645911
mightve been blakeman

hochuli is peytons biddy, idk if hes fucked us over much.

>>38645997
Pics?

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in for gains train pls come back

>>38645933
>>38645911
I thinknit was Pete Morelli maybe

>>38646022
Hochuli makes shit calls whenever I see that fuck face

>>38646080
Can you remember a certain event or game

>>38646028
he's ugly

>>38646129
Livia is a she and she's the most beautiful girl in the whole wide world

Why do powerlifters often keep their hips off the bench until unracking the bar? Just interested I know why to keep the back arched any everything else, just why that order.

>>38645410
T-those lifts are in kg, anon, right?

If lbs, what weight did you start at? Have you posted form checks? You should not be stalling at that weight at 94 kgs.

>>38646085
his record with peyton is like 17-2 as head ref

>>38646104
pats/49ers
pats/ravens ( missed fieldgoal counted )
pats/ravens 28-13 loss
panthers game
every game in 2013 holyshit
packers game in '14
vikings '14
2015 broncos games

>>38646157

>every game in 2013 holyshit
Kek yeah i know that year was fucked
The Carolina 2013 game was blakeman and last jets game that 2013 year was boger

>>38646147
Ofc they are in kilo man, "180 bench though and 105 press, pretty happy about it".

He seems to decent lifts but seems to be a lot stronger in upper body than lower body.

He should stretch and roll the fuck out and check is bench arch a little, to see if that is a little lower back dominant, causing the tightness and pain in that area.

And then he should get on a dedicated squat and deadlift program that has him progress regularly.

>>38646141
show me 1 picture where he looks like a beautiful female

>>38646143
you are stronger in that position so easier to unrack

>>38646181
Tony Corrente was the ref in the 1st broncos game. Fucking Zoe said this on the radio forever ago whoever it was had a biased as fuck record vs Brady.

>>38646141
post her feet

>>38646157
>vikings '14
>2015 broncos games
Both was Tony Corrente though that Vikings game I don't remember since pats won it easily?
>greenbay 2014
Was Ed hoculi


>The 28-14 Ravens loss
was bill leavy but the crew is different in playoffs

>>38646186
No because you insulted her

>>38645410
Lifts are all in KG. also yes,I am aware of being a reverse t-rex,that is due to starting benching as a teen and only starting to dead and squat at around the age of 20. my legs are pretty developed tho,I'm pretty sure it's my lower back that's holding me back.I used to have a lot of pain in my lower back and I sit around a lot due to a sedentary work. someone suggested rolling,I will try that a bit more.what program would you suggest to a person in my situation? regular sheiko? I want to increase my deads and squats as they are pretty lagging

>>38646260
The 49ers game was Ed hoculi

>>38646276
he's ugly

Just a spot on my lower back, feels like the spine hurts and not the musculature, and it hurts when I move in some ways.

I can hinge pain free again, but like, if I move my hips or legs in a completely random way I get a pain in the exact same spot. Not bad pain, but noticeable.

SI joint?

>>38646316
You're ugly

You'd be so lucky as to eat her fecal matter

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>at a small local supplement store
>girl at the counter is pretty /fit/, probably juices judging by her voice
>she's recommending something to me that aids in joint health
>"Wait, you DO lift, right?"
j u s t
u
s
t

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>>38645260
>P-Panzer s-stop memeing me I-I dont like it

lmao

anonymous image boards are shit and encourage sean posting

>>38646333
fucking rekt

post current body pic in clothes so i can see if she was being a bitch or not

>>38646282
Rolling might help if done immediately before the lift but more important is learning better bracing.

Look up bracing videos by Duffin, Stuart McGill, and apparently Quin Henoch.

>>38646282
it's quite late at night anon, all the euros have gone to bed, apologies for assuming the worst

you sound perfect for seiko really. also get a trip there are too many dyels round here these days it needs balancing asap

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>>38646350
>sean posting

lmao thats all what you are, one of my little minions

>>38646350
Dude I just started lifting this year and I still outbench you.

There is no greater meme

>>38646282
Stretch your hips, quads, hammies out, roll them, strengthen your glutes and hamstrings.

Make stretching a necessary part of your workout, at the end.

Idk what program to suggest, there is a lot to try.
But you need to address your lower back first and find a solution-process.

You know, with back pain, they often become chronic. That is, you literally start imagining them.
That happens when you have something for too long.

With your lower back thing it's most likely not gonna happen because it's not really an injury.

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>>38646365
>38646365
I also benched last like

2 mondays ago

so

do you think I actually care about bench press

hmm?

>>38646361
you're literally a subsidiary of me

>>38646264
dolphins game was morelli

What happened to all of these old trips like Marcel, communegrill and Bodorio? I barely see them post anymore, this general is filled with new shitposting trips.

>>38646350
wow you seem pretty strong, how much do you bench?

>>38646357
>all the euros have gone to bed
powerlifting is a metric sport in every continent

>>38646333
Should have replied
I occasionally put things down

>>38646389
You quite literally did not exist until i imagined you and thus the panzer entity that was my thoughts sprang into action and your birth was made

>>38646390
what fucking dolphins game lol

i only remember the really bad ones like the 2013 jets game, 2013 panthers game, 2015 broncos game

>>38646399
>Marcel
left because of sean shitting up the thread
>communegrill
left because sean spammed "communwhore" at her
>Bodorio
still here but longer and longer between visits

>>38646399
>Marcel,
gave up on plg
>communegrill
moved and doesn't do this anymore
>and Bodorio
bully #1

>>38646448
trip on joeddler

>>38646435
http://www.pro-football-reference.com/teams/nwe/2015.htm

http://www.nflpenalties.com/team/new-england-patriots?year=2015

>>38646439
>left because of sean shitting up the thread

incorrect newfag, marcel left because of joffrey
lurk more

>>38646352
Nah she was friendly, just repeatedly bruised my ego.
>mention I'm starting my Fall cut at the end of the month, ask if there's any particular thermos she recommends since we were standing right by them
>"You probably don't really need thermos for your cut to be honest."
Lads.

>>38646389
>Care about bench
I think you do. I think youre such a perfectionist, though, that you dont like to bench because you're bad at it.

>>38646458
sean do you actually believe all of this or are you just an autistic troll

>>38646456
this doesnt answer me question at all

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>>38646463
ding ding ding

>>38646462
post current body pic in the clothes you were wearing

>>38646462
i feel /plg/ has failed to teach you to bant
i think you are a lost cause

>>38646466
avon literally posted a screenshot where he asked him in pm and marcel said he left because of sean

sean just parrots defensive lines that he doesnt believe in himself when hes insecure

>le 85 women
>rich
>estate
>marcel left because of joff
and when someone calls him out on it he will just call them whatever tripfag name hes obsessed with presently

>>38646492
>avon literally posted a screenshot where he asked him in pm and marcel said he left because of sean


Lol 'no'

thats why this imaginary screenshot has never been posted before right?

>>38646369
>Make stretching a necessary part of your workout, at the end
t. Masters in Broscience


Its almost never an issue of passive/structural restriction. It's bad bracing patterns and excessive neuromuscular tone. Stretching will not help much at all.

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>>38645612
Want clarence's body to be honest with you lads

>>38646476
loser mentality

>>38646492
>marcel left because of joff
he feels the worst about this one because he actually liked marcel and knows he made him leave
so tries to make himself believe it wasnt him, but he knows it was

>>38646513

This desu

>>38646484
Oh God. I was actually going to but I'm wearing one of those super oversized shirts you get for free at college events and it looks like I'm wearing a tent. Embarrassing.

>>38646507
You are telling me that stretching the hip flexors is not a thing?

I can't tell if you are trolling of actually serious.

>>38646529
well you walked around in it in the supplement store around women so it cant get worse than that
so post it here, we dont judge,

>>38646545
>placing something up fat retards ass
pleasuring him before death?

>>38646545
But fat retard is the coolest trip here.

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>>38646614
>not boardshorts or SSB
shit opinions

>>38646630
>the drugtards
fuck no

isley
bodorio

>>38646648
trip on isley/bodrio

>>38646630
>>38646614
>>38646648
Sean is objectively the coolest person here
SOTA homegym
rich
has sex with lots of women
makes butthurt niggas mad and jelly

>>38646538
What do you think you're doing with a hip flexor stretch?

Practicing bracing the glutes.

>>38646654
True but he isn't a trip.

>>38646659
Oh right haha

>>38646630
>>38646648
Bodorio, Buda

>>38646687
>buda

he's a creepy pedo

like the 35 year old that goes to frat parties, only instead of frat parties its on here

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>my cleans are too hip dominant

I will never recover

This has gone on long enough.
I want Esmeralda back.

>>38646655
Totally, yea.

I know numerous people that studied PT at high class universities with access to some of the best scientific material.
But I am sure some guy on the Internet and his completely contradicting and revolting opinion is worth a lot more than that of decades of science.

If you think that the excessive amount of sitting that people go through nowadays is not best corrected by working on tight hip flexors then you are absolutely retarded and don't even know the most know and obvious things.

You could ask this question to anyone with a scientific background and literally every single person would tell you how beneficial stretching the hips out would be.

But sure, if you say the actual stretch does nothing and it only helps because you happen to flex the antagonist aka glutes then I guess we must believe you.

Enough of plg for me tonight, good night lads.
Remember to do your stretches.

>>38646740
orbit /soc/, lots of females there

>>38645653
I think it's a silly thing of you to do to imply that everyone in uspa is on drugs

>>38646745
>females

>>38646469
first dolphins game ):

>>38646745
>females
its 2016

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370# ZERCHER COME ON YEEEEEEEAH

>>38646753
but they are

>>38646753
>person chooses drug fed over tested fed
>confused as to why someone would think they are on drugs

>>38646758
>first dolphins game ):
What about it

>>38646766
would be funny if it wasnt a pet and just a random owl that walked in

i want an owl now

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>>38646794
sigh, nvm. Ill just post some qts

>>38646817
>nigger
>qt

What?

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>>38646826
i enjoy bleaching

>>38646744
>I know numerous people that studied PT at high class universities with access to some of the best scientific material.
Appeal to authority without actually sourcing anything. Literally just, 'I know a guy'

>corrected by working on tight hip flexors
Yeah, and you work on them by instating correct bracing patterns. They get tight because they are used as a bracing tool for long hours. They dont get structurally tight, they develop a high degree of tone. Stretching itself does shit for this, they just get tight again. You have to train the glutes to brace, and the hip flexors wont pull as hard in an attempt to keep you stable.


Mobility work is necessary, but it needs to be targeted or else you're just wasting time.

I got a couple pussy niggas in their feelings. Cause their main bitch wanna come see me. She said she want more. Your girl is a hoe, you need to let go. She fucked all my bros, she's snorting the snow. Now she's touching her toes. She got Anna Nicole all on her noseKick down the door she gon' get locked for sure. She said she want more. Fuck it I'mma get more

What are the best dimensions for a flat bench?
I don't know if thicker or thinner is better.

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tfw no bbc to squat on

>>38646918
big brady cock?

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wow he drops the bar just like isley :) awesome

>>38646949
bro you're a fucking monster

>tfw I'll never be strong.

All I want to do is do achive 2/3/4/5 for reps but I can't even squat 3pl8s for a single or bench 2pl8s.

>>38646949
>those knees
>those shoes
Get back in /OWG/ where you belong retard. I don't know why we let you out.

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>>38646801
Owls are so cool

>>38646990
her eyes are pretty. Do you have an archive link to the dox?

>>38646990
>>38646970
>she
>her
Stop

>>38646994
why did the owl do that :/

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>>38647005
>
desuarchive is down rn

>>38647028
fuck. is moe up?

>>38647013
there can be only one

Don't care about unrelated post.I threw a bday party for 15 people. Damn that was a bad idea. I knew I wasn't that much social, but right I'm almost convinced I have Social Anxiety Disorder. It was so so overwhelming all the time, all that attention. We always pick on each other for fun when I'm with friends but this time everything was feeling like almost an insult. And I could say for sure the problem was me, not everybody else. Hadn't been here for months but damn I had to say this somewhere

>>38647038
maybe but that one wasnt searchable

>>38646777
Meet availability on a local level is a major reason a lot of my friends compete uspa, and the vast majority at a meet is natural

>>38647013
Owl>eagle

>>38647051
post more pics pls

needa quick fap

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>>38647111

>>38647122
damn she's p cute

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>>38647122
>>38647122
whoa momma

ass

i need ass

ASS

>>38647152
>she

>>38647163
that's a girl isn't it?

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>>38647156

>>38647185
mmmm (:

licky licky licky

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ITT: we post what we have eaten today

Breakfast
2 slices of whole wheat bread:200 calories
~1tbsp butter-100 calories
8oz milk-130 calories
8oz lemonade-120 calories

Breakfast total:550 calories

Emergency Post Workout Poptarts:

2 Smores Poptarts: 400 calories

EPWP Total: 400 calories

Dinner:

smallish portion of pork tenderloin: ~500 calories
meme tier large pile of couscous- ~500 calories
dinner roll- ~100 calories

Dinner Total: 1100 calories

Post Dinner snacks-

iced coffee w/ cream- ~150 calories

PDS Total: 150

Grand Total: 2100 calories

we twink mode

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>>38647185
if you fags think this looks like anything other than a males butt you are literally blinded by your inner sodomite

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>>38647421
breakfast
>protein shake with whole milk and banana
lunch
>apple
>almonds
>homemade energy bar (oats, seeds, etc.)
din din
>tortellini, a steak
tonight
>lots of beer
calories
>who gives a fuck
ripped some ez 230kg deads today I'm going to treat myself this weekend before my skills test next week :^)

>>38647054
Agree with this big time, where I live the only feds that hold meets semi close to me are 100% raw and uspa.

>>38647421
Breakfast: protein shake, fish oil
Second breakfast: half a bag of spinach
Lunch: two cups of broccoli, six eggs
After gym: clif bar
Dinner (coming soon): 1lb chicken breast with mushrooms and gravy

Gonna start reintroducing carbs (>100g/day, I mean) tomorrow.

>>38647442
https://www.youtube.com/watch?v=P_pq8YRbAts

>>38647480
This was so beautiful I have decided to come back. I wouldn't have but these lyrics have persuaded me.

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>>38647530
kek i don't think this is the first time you've replied to one of my posts with a sponebob clip

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Would my wahllander belt warranty void if I get some leatherdude to add extra holes? Can't find shit on the swedish website, knut help

Smeshed it today lads. Hit my minimum goal for squat, my realistic for bench, and reach for didlift, then banged out a couple sets of SLDLs and DB bench cause I felt good.

Who else /killit/ here?

>>38647046
It's all good bro. To relate it back to training, you have to adapt to situations like that, dumping yourself into a big social situation when you aren't very conditioned to it can be tough to deal with. Just slowly increase your frequency and volume over time and you'll get better at it. This is coming from a guy with a gf and about 5-6 friends in total - and I still get burned out if we all hang together.

>>38647569
A ref is going to come over and count the number of holes in your belt, and when he finds it doesn't match the manufacturer's normal number he's going to have you arrested.

You'll be fine.

>>38647639
I wasn't talking about being ipf legal, just about warranty, anyone? Thanks anyway bruh

>>38647667
Jesus, I'm retarded. Sorry, friend.

>>38647421
Unironically oats and pb, black coffee

Coconut chicken tendies

Chicken stew over rice with broccoli

Protein shake

Two turkey burgers with a fuckpile of mustard and kraut, peas and carrots

Don't count calories or seriously track macros because I have a fucking life to live.

>>38647626
That was actually a good comparison. I'm sure I 've made a bit of a progress through the last years, but I still find that being so socially anxious and self-conscious. Thinking of getting a coach - I have a close relative who is a psychiatrist, I think it wouldn't hurt to talk to him about it.

>>38647730
*being so socially anxious and self-conscious can sometimes interfere with my daily life

this guy who I know for a fact likes men is asking me to send him a shirtless pic to him in return for something

I'm a bit taken back by this as he's gay and is probably gonna stroke his dick to it

Should I do it?

>>38647982
if u wanna lose ur self respect and give up that Man Card lol

>>38645334
Sheiko has programs ranging from novice to advanced (elite programs are individualized) so stop talking shit.

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just fked my bitcg

she took my pic of me

no itch fine pussie

>when you realize you threw your whole life away
Should I kill myself?

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Glute sprain is 85% better after only 3 days. Good feel, basic rehab shit tomorrow.

I love it when injuries dont last long. Next time I'll be more careful on 3x12 block pulls.

>>38648201
>No life
Now you have nothing to lose :)

But really if youre just a depressed bitch you won't be able to take advantage. Wait for the storm to pass and then find a new place to stay (metaphorically)

>>38647185
post feminin benis

What are your favourite 3 accessories for squat,bench and deadlift?

>S
paused front squat, bulgarian split squat, leg press
>B
incline DB press, weighted dips, tricep extensions
>D
SLDL, back extensions, hip thrusts

>>38648223
I'm not depressed I just have nothing to live for

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VERY good workout today (last entry in pic)
slingshot reps are nosediving, but spoto press continues to go very well, which is cool.

also got a pretty neat video of me doing a bunch of pushups with those perfect pushup things. they definitely make them harder. or just my triceps were ded

also also did a box jump to a 42" box pretty ezpz, think I even landed with my hips above parallel, so that was cool.

>>38647421
BREAKFAST
>fruit smoothie
LUNCH
>1x chicken and bacon pizza
>some almonds
>some wheat thins
PREWORKOUT
>2x chicken/ground beef/melted cheese/rice/guacamole burrito
>some coffee
DINNER
>Qdoba burrito bowl with double steak and chicken, brown rice, african-american beans, queso, shredded cheese, and guac with some chips
>fruity drink

idk calories or whatever because my nutrition plan is if you're hungry, eat until you're not hungry anymore, then eat some more.

>>38648354
>Paused squat
>Paused bench, pin press
>Paused deadlift, snatch grip SLDL

#buildmomentum

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>>38648354
SQUAT
>more squats
>SSB squats
>front sqauts
BENCH
>spoto press
>CGBP
>slingshot bench
DEADLIFT
>paused deadlift
>deficit deadlift
>rack pull

>>38648448
why the 93s and 105s record turtles are kind of shit?

>>38648354
>Squat
High bar atg beltless pause squats
Front squats
Don't have a third

>Bench
More bench
Slingshot bench
Don't have a third

>Deadlift
Paused DLs
SLDLs
Still don't have a third

>>38648354
>squat
more squats
>bench
dips, dumbbell bench, low pin press (I do a lot of overhead too but I don't think of it as bench accessory work)
>deadlift
snatch grip or deficit, paused, RDL

>>38647982
Don't do it

bicep hurts after deadlifting :/

It's the bicep on my over hand too

>>38648621
my right (overhand) pec has felt like shit after deadlifting today

its kind of spooky

>>38648772
Make sure you're gripping straight down and not letting your shoulder come forward.

>>38648364
>Im a depressed bitch that wont admit it
Cry and you cry alone.

QUICK, SOMEONE POST A 10/10 LIFTING ALBUM

>>38648816
Stones reach be'lakor

>>38648816
rap? metal? rock?

whatchu want anon

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>>38648816
I GOTCHU

>>38648784
hmm, that puts one of my fingers on the smooth which sounds like a bad idea, but probably worth considering.

gotta reduce dat ROM any chance I get.

>>38648816
Not an album but this will jack your adrenaline

http://youtu.be/0ruvmkCq4es

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nn plg

I hope you had a great friday

I hope you have a great saturday too!

>>38648466
It just looks that way because Haack and Cornelius are so good.

Squat 5x5
Paused Bench 5x3
Deadlift 3x5
OHP 4x10

fuuuuucccckkkkk tomorrow is gonna be hell

>>38648853

Can confirm

https://www.youtube.com/watch?v=TeccAtqd5K8

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>>38649149
So excited for tomorrow, and then testing my deadlift max next week!

>>38649241
you might actually win one of the races tBh. good luck man, what numbers you going for? what attempts?

>tfw not maxing til 13 weeks from now

>>38649425
Gonna hit 415 first, then go for 430, and then 450ish, depending on how I feel. 415 was a guesstimated max for this cycle, so I figure might as well go for it before I do anything else.

>>38648816
The john haack playlist
https://play.spotify.com/user/jaugustine02/playlist/4kvNqWQJOlE5IsYGtygGVI

>>38649460
thats a huge gap breh, but you can try hard enough i believe in you

E S M E ?

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>>38649425
>you might actually win one of the races

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this just makes me angry

>>38649508
I genuinely have no clue what my deadlift max is, so it could go well, or it could go terribly, terribly wrong. Depending on how hard squats feel, might take them a bit easier next week.

>>38649526
;-;

>>38649539
Why?

>>38649552
the depth

>>38649542
The deadlift race was stillborn and there's a ringer in the bench race, so how's your squat doing?

>>38649570
Squat is not too bad at the moment. Hoping for 290 2x4,1x7 tomorrow, giving me a 10 lb jump for next week. The eights are starting to be a real killer though, not sure how much longer I'll last on this program.

>>38649585
>Hoping for
Yeah, it might miraculously happen all on its own.

Or, you know, you could make it happen. I'd suggest the latter.

>>38649632
I mean the bar isn't coming off my back until I get 7 reps minimum, I'm really just hoping it doesn't feel like complete shit tbqh.

>>38649642
>squatting
>hoping it doesn't feel like complete shit
Good luck with that.

>>38649678
They were fine up until this week, kek

>>38649707
That's because you haven't been using nearly enough weight.

>>38649714
Very true. If everything goes well tomorrow though, that'd be a huge PR.

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>>38649802
>If

If you bought a specialty bar for a commercial gym for your and your friends' use only, and saw someone use it would you walk up to them and tell them it's your bar and they need to use another one? Had to do it last night and even put the weight on the new bar after I took my bar back, and they said it was rude. I don't give a shit about your feelings unless you want to chip in on a new $450 bar for me.

>>38649976
make a deal with the owner to keep it in storage at least. i always thought about buying a texas bar, but i reckon it's not worth the autism til i'm squatting 500

>>38649988
I went in half on a Texas deadift bar with my 2 friends, I paid 50% and they paid 25% each, so when I saw someone squatting I lost my shit. They're treating it like not a big deal but I guess I just have a bigger claim to it so I take it more personally.

Yeah I'll need to talk to the owner, cause we just throw a chain around it but clearly it isn't enough.

>>38650005
Why not just tape something to it that says "MY DEADLIFT BAR- PLEASE USE ONLY FOR HEAVY DEADLIFTS, SIGNED ANON"

>>38649976

wtf are you doing just leaving it around?

>>38650027
Because the average gym goer is a fucking retard. I wouldn't trust any of them as far as I could throw them. An honor system like that wouldnt work =(

>>38650031
This. If you're not hanging onto it yourself or having the gym store it, of course people are going to use it.

>>38650031
I don't leave it around. It's stashed under the dumbbells chained to a Colum. Only people with the lock combo can unlock it, and my friends never lock it up so that's probably how the guy got it.

>>38650031
I wasnt aware finnel was common up there. It's non existent here.
Mail me some.
Or some anice

>>38650121
>finnel
>anice
I hope this is a funny joke post

>>38650135
It's #am

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>>38650043
Pfft if you can't throw them very far, it sounds like you need to lift more

Fucking dyels man

I just had 11 hours sleep

>>38646766
>up your game faggot
t. owl

>wake up to turn light on
>pull muscle in upper back

JUST

Almost fell forwards sumoing today lads

A sign my hips were too high and torso too far forwards correct?

>>38650475
How does it feel? I keep 'pulling muscles' in my back every few months and shit feels terrible. Getting an x ray soon to rule out disc problems.

>>38650268
fuck you sleep talentcucks

>>38645165
you guys will definitely know this

who was that kid that got posted here back in 2013 a lot. pretty tall, brown hair, mainly deadlift videos on his youtube channel

had one where he's deadlifting with eric lilliebridge i think. he would get nose bleeds a lot

I fucking hate lowbar squat.
It's so hard to do properly, it's such a fickle lift (for me).

I tried highbar recently, it felt so much easier and more natural, but man fuck highbar I only feel it in my quads.

What do I do /plg/ how do I fix my lowbar squat I reread SS, I read Supple Leopard, I watched Malan and that guy who snowboarded nekkid and some other cool dudes re lowbar form it still feels like fuck

I'm making gains, slowly, but like half my squat workouts are just total form breakdown from the start not because the weight is too heavy but because my hot body refuses to do lowbar properly I mean it even happens on warmup sets man fuck it

>>38650712
Pete Rubish?

>>38650721
Just do high bar and get hueg quads

>tfw farting loudly on concentric phase of squats

>4 hour D&D session today
>easily bench 225 for 3 sets of 1 with a pause at RPE 8.5 despite being in the middle of a sheiko cycle and being fatigued since I already did some doubles and triples at ~80%

I used to struggle with 205 for a set of 3 and have that shit at RPE 11, sheiko is really doing wonders for my bench.

>>38650712
Chris Hickson?

>>38650735
When I max out on my lowbar just standing with the weight feels hard-ish.
When I max out on highbar it feels like I'm standing with a feather on my back even though the difference is just 20kg.

>>38650591
Dull pain in the rhoboid area.

I get these strains all the time, probably from bad posture + desk job.

>>38650767
then do high bars like I said

>>38650756
YES. lmfao thank you so much. i fucking love this autistic fucks videos

>>38650730
thanks for trying to help me out brah

>>38650767
I knkw its plg and lowbar meme is the best way to max out your total

But unless youre gonna set records just squat however feels right. So many popped disks.from people doing squats, dont need to up the risk with weird bracing.

>>38650792
>>38650806
NO
Highbar feels like front squats or something.

>>38650844
then do your lowbar and shut up about it bitch

>>38650858
Okay.

>>38650895
Just do high bar, m8. You can always switch back and a better high bar squats = better low bar from my experience. In terms of form, it's usually the same for both in my case. I just think about sitting back instead of down when I low bar squat.

>>38651081
>sitting back instead of down
>Squatmorning: The Cue

How the hell is pete rubish going to deadlift 1005lbs

>>38651166
he is going to try hard

>>38651156
I haven't felt that I'm squat morning the weight yet desu, should be alright as long as you don't overemphasize it.

>>38651156
It's basically cutting off the squatmorning before it can begin. Reduces need for knee extension by limiting knee travel. Its great if you're a femur lord

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Someone help

Recent month or so ive started gagging from little things such as brusbing teeth or drinking

It get worse in the gym and i gag frequently and feel like being sick

Wtf is this

>>38651250
Stop sucking so much dick.

>>38651156
Ask me how I know you're a shitty squatter

>>38651250
withdrawal symptoms from your semen dependence

>>38651156
>>38651081
Sitting back is a shitty cue though.

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What's a good intermediate program?
Lifts are 380/235/445

>>38651692

Candito's six week.

>>38648354
>highbar, paused, paused highbar
>paused, CGBP, triceps bodybuilding
>(sumo) heavier SLDL, paused, blocks

>>38650844
>>38650895
If highbar is comfortable and lowbar is not, try making your lowbar a little more like your highbar. Place the bar on your rear delts, but not crammed down as low as possible, and just sit down with a lot of knee spread instead of trying to sit back (which I'm 80-90% sure is where you're losing your bracing).

>>38648853
my sumo grip has both hands on the smooth

apart from sore calluses sometimes it's not the end of the world

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

>>38652148

>>38652148

>>38652148

>>38652148

>>38652148

My brehs.

>>38651692
Custom Texas Method, progress using the RPE scale rather than fixed weekly increments