/plg/

I fell for the 'squatting builds your deadlift' meme.

There's a hundred fucking pounds gone off my total.

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Opinions on my cut progress?

Feels slow lads, maybe take a 100 or 200 off my tdee?

>inb4 >cutting.constanza.jpg

Won all the races at sailing today, and only broke like half the things on my boat. So all in all a good day

>>38663298
Unless you haven't deadlifted for 12 months there is no way you've lost 100+ pounds off of your deadlift.

>>38663360

Closer to five months.

And that's definitely what seems to have happened. Gone from a high 5s pull to a high 4s at the same BW. Everything else has gone up but my deadlift is completely in the shitter.

>>38663298
squatting doesn't train the movement, but it builds the muscles. at this point, if you train the movement you will build your deadlift much faster than if you had done dedicated deadlift work this whole time.

next question?

>>38663375
It's normal to not pull equal weight immediately after taking a hiatus, but if your squat went up considerably, running a 12 week cycle with an emphasis on deadlift might get you where you want to be. At the very least you will get back to where you were before.

>>38663298
>>38663375
squats do help build a deadlift but you STILL HAVE TO FUCKING DEADLIFT YOU RETARD.

you should of been deadlift around 70-80% at least once a week

>>38663416
Why the hostility? He didn't understand the concept, now he does. Relax.

>>38663434
You have to be pretty stupid to think you can increase a lift without training it.

The guy said
>gone from a high 5s pull to a high 4s
So he use to deadlift 550+ now he deadlifts like 450+

How do you get to a 550+ pull and not have the common sense to know that not training deadlifts for 5 months isn't going to progress the lift

>>38663453
If you want to argue semantics he very well could have increased his deadlift, he just doesn't know it yet. No one here is saying he didn't make a mistake not working in deadlift sessions sparingly to maintain a base strength level but it's not exactly a technical lift. It's not uncommon to program it sparingly so you can build on squat/bench.

>>38663298
Now why would you beleive that?

The only person I remember saying it was Louie Simmons and his acolytes. Who say it in the context of being full of drugs, squeezed into triple ply gear, half squatting and being mediocre deadlifters anyway.

>>38663453

I didn't expect the lift to progress (not deadlifting wasn't entirely a choice, just me not wanting to make the kind of changes I'd have needed to lifestyle-wise to keep deadlifting). I just didn't expect it to regress by that damn much.

>>38663496
>If you want to argue semantics
"no" wtf does language have to do with it? do you just try to use words you've just learnt in any sentence you can?

>he very well could have increased his deadlift
"no" not training deadlifts at his level won't increase his lift

>>38663287
Bench press stalling hard on TM.

What do?

>>38663569
what are you currently doing? like give me a detailed response please

Average male is
Weight Class: 83kgs / 182.5 lbs
Height: 175cm / 5'9"
Average genetics

Given 10 years to reach near natural potential in powerlifting with optimal diet, training. (Anything past 10 years will be minimal gains)

What would they expect their lifts to be?
>250/150/272.5
Would be my guess

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>>38663533
>don't do a lift for half a year
>surprised and appalled that it went down

WTF guys? I thought gains were permanent like in my RPGS!

>>38663569
M
3x4 paused, 3x5 tng

W
3x5 2 countt
Some tricep work

F
1x5 (third week of me failling to get 5 reps with 2 plates

>>38663640
On 5th week of Texas. Started with 95 kg and it flewoff my chest.
Did Candito Linear prior to this and was benching 3x weekly also.Seems like i got weakerwith TM.

>>38663615
nah, 298/200/315

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First for C6W

>>38663719
>average
>ipf records
nice

>>38663521
IIRC Rippetoe says something similar. It's been ages since I've read anything he's actually written, though, so I might just be rationalizing why he has people do half a set of deadlifts every equinox.

My arches are so high that lately it's been causing my knees move laterally while squatting

What's a good pair of shoes to rectify this?

I'm thinking a pair of flats with wide soles like the Crossfit lite TRs?

Thoughts?

tfw no 30" thighs

>>38663807
twink

>>38663807
tfw thighs are only 60cm, rip

How often should a noob lifter be doing deadlifts?

I am doing SL 5x5 but feel like 1x5 per week is not enough.

Should I be doing extra DL on the one day, or lighter DL on the "other" day

>>38663807
>>38663849
>read swedish powerlifters status about measuring legs on nationals
>Filip Lindström: 78cm
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>38663851
If you're a noob lifter and you're still progressing easily while only doing 1x5, then stay like that. Just don't make the same mistake I did and do 1x5 or 1x3 forever and then wonder why your deadlift sucks

>>38663851
do 1x5 three times per week if you are a noob, because rows are not a main movement by any stretch. if you're more advanced, do 2 days on, 1 day off for deadlift. if you're nearing the end of the program, do it every other day. if you're feeling like you're about to crash and burn, deadlift once a week.

fuck rows, do cleans

>>38663851
1x5 1.5x per week is plenty especially with all the squat volune

You're just starting out which means you need to stick to the program and eat like a horse

Once you've run SL to completion then feel free to switch to a program with higher DL volume

>>38663876
also my forearms are 34cm and my calves are 35cm. Bicep is 38cm. So my forearms are now nearly the size of my calves.

>>38663876
>tfw 71cm thighlet

WHY DO I EVEN BOTHER

>>38663851
This>>38663880 is bait
Do not listen to it

The point of SL is to get stronger overall
To turn you from a sloth into someone who's somewhat useful and it does a good job of that

Once you finish SL, and preferably not until you finish an early intermediate program, then you can specialize more and work on weaknesses because you will now what they actually are

I hate isleys shit posting

When's he going to wear the shirt from the bet?

>>38663903
ignore this post entirely. SL is a stupid program, do deadlifts as i told you you faggot

>>38663904
Soon. Tuesday or thursday this week

>>38663896
>7cm from literally being phil
shut up
you dont know how jelly I am

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>>38663896
>82kgs bw
>64cm thighs

>>38663935
7 long centimeters! That's 10 percent circumference! That's like 10 percent on the radius! That's 21% in muscle cross sectional area! That's 21% in leg strength!

>>38664230
But he squats more than 20% compared to your squat.

185kg squat with 60cm thigh circumference master race.

>>38663738
How is it for bench? My bench is already so far behind my s/d and ive heard bad things about it.

I have an issue lads.

I just want to put my penis inside a woman's vagina but I can't :(

>>38664360
why not

>>38664364
They won't let me ;(

>>38664369
why not

>>38664380
Bench is too low

>>38664603
Spot on

In order to get a gf you need
>4x body weight deadlift
>3x body weight squat
>2x body weight bench

Girls don't like SHW, so body weight multipliers are the most accurate Measurement in this instance.

Also you must be natty, girls hate giant men.

>>38664784

This is objectively false. I got my gf when I was a 170lb skelly and couldn't even squat my bodyweight.

>>38664810
sounds like you were the girl

>>38664810
shut it chad we've all seen what you look like you don't count

>>38664813

She was a 125lb skelly at the time. (She's 5'10")

>>38664828
was she a lesbian because you're a bitch

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>>38664829
>>38664821

You two sound upset.

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>when u buy da sheiko app

>>38664870
>topkek !C0SJncud8l

who?

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>>38664870

>>38664784
>she cares about my bench

literally dropped.

>>38664893
too lazy to think, means i can just be a cookie cutter for 4 months

>>38664902
panzerfag detected

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tfw beltless pr

>>38664784
what do I get for a 2xBW squat?

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>>38664988
>That technique

>>38665212
Bitter regrets

Pecs are still sore - skip planned bench day today and instead do some BBB and stretching sutff, then do bench day tomorow?

>>38665307
Why skip?

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>>38665226

>>38665307
>skipping workouts because of soreness
That's not how it works boy

>>38665364
>>38665324
Isnt it usless / potentially harming to a muscle when you work it while its still sore?

Always had this concept in mind about sore muscle.

>>38665399
It depends if it's sore or injured.

If just sore? Go brah

>>38665307

That is not trying harder.

>>38664784
When I got my gf I was a 68 kgs skelly at 5'11 and my lifts were around 110/80/140.

I think the more you lift the less likely you are to get gfs since you become so obsessed with lifting, you forget you have to develop your social life separately.

Morning, /plg/. Wew deload week now before I start another sheiko. Gonna fuck around with a lot of body building stuff and start doing lots of hip thrusts for those glute gains.

>>38665407
>>38665423

Alright, time to BENCHPRESS YO

>>38665424
>Deload week

Didn't finish the last block of sheiko?
Some of the stuff in there looks pretty tough, I thought it would've been worth running

>>38665424
What were your results from the cycle?

>>38665453
The comp block is mainly just a peak. I got 25 lbs on my "squat" and 20 on my deadlift on the skills test, so I might as well just restart with my new maxes.

I'll probably run the comp block out next time. Plus if I skip the comp block this time, I can fit in two more full cycles before the meet that I might do in March.

>>38665473
Why did you put squat in quotation marks?

>>38665481
Because my form broke down so badly it looks awful (but this is nothing new, last time I maxed my squat it looked disgusting too). And the depth was very close. I got it filmed from a terrible angle and when I posted here literally everyone said I was high. I had an experienced lifter (talentlex) tell me it was definitely to depth from what he saw in person though.

>>38665473
I'll probably skip the end but the 6x3 at 80% looks pretty fun desu

>>38665481
People are giving him shit cause the squat looked high but it was a shit angle so who knows

>>38663416
>Should of

>>38665497
Oh yeah i remember from yesterday your post had like 15 replies all were roasting you, sucks senpai but eh wygd. Doesnt sheiko usually help with form due to low reps per set and lowintensity per set?

So you really can't progress on a lift without doing it? Here I was thinking I could front squat and conventional my way to a 3pl8 squat from 2,5pl8 by just working on my weak points?

>>38665511
My form on my working sets improved a ton. But those were never above 85% and that didn't carry over to maxing. I think my biggest problem on my squat is just my bracing. Some people told me, and I think they're right, that I've been focusing way too much on upper back tightness and have neglected holding my breath in my belly. I think that'll fix the goodmorning and bad bottom position, so I'm going to really try to focus on it this cycle.

I'm still really happy with how the cycle went though because even though people said it was high, it looked pretty much the same as last time I maxed my squat and I still added 25 lbs, and I finally broke the 200kg deadlift mark last night.

>>38665499
6x3 at 80% is nothing special. The 80% triples were getting pretty easy at the end of last cycle.

>>38665511
Imo sheiko is shit tier for form. You're right that it's low intensity but it gets you so used to lower weights and then all of a sudden plunges you into hard shit.

E.g I'm doing most 140-155kg sets and in a few weeks it's expecting me to jump right up to 180-190. I'm not conditioned for that shit

>>38665552

Tightening up your upper back will help a lot with your form too.

>>38665558
Sounds like 531 in that when i ran it my rep outs were pretty clean but everything over 90% of my true max felt like dog shit. Wb taking a moderatepy heavy double or single every week or so? Not enoug to add significant volume but enough to get a feel

>>38665552
What were your starting and post numbers for sbd?

>>38665600
I didn't actually do it for bench. I've been running nuckols bench, but next cycle I'm going to do Sheiko for all 3 lifts.

I started in lbs with 330/420 squat/deadlift and ended with 355/440. I weigh like 180-181 now and at the start of the cycle weighed 176.

>>38665596
That's what I was thinking of doing, or maybe pin presses or something similar. I'll experiment with it next cycle

>>38665621
Do you think that gaining more weight wouldve helped more? Also which cuckols bench did you run?

>>38663521
Reg park.

>>38665627
I am still grinding out linear gains so anything that is less than 5s feel like rpe32. Or fept like, until i started taking escalated singles or doubles and then dropping back down to my work sets. Also i liked the confidence of knowing what my approxiamate 1rm is

>>38665633
28 free programs = 3 days int med bench

>>38665633
It's hard for me to tell how much the weight gain helped since it was my first time running the cycle, but I think it definitely helped some. I'm still pretty skinny at 5'11 180 lbs, but my legs are really starting to look thicker. Once I get into the 190s I'll probably play around with doing Sheiko at maintenance or on a slight cut to see how it goes.

I was doing this >>38665657 with added dumbbell bench and tricep extensions on day 3. It took my bench from 200 paused to around 245 paused in 4 months. And in that period I went from 170 to 180 in bw.

>>38665682
What did you run to get to the numbers you bit before sheiko? Also damn son nice binsh gains

>>38665710
When I started lifting I just wanted muh abs, so I ran ICF 5x5 and cut to turbo skelly (150 lbs). My lifts after that were around 240/175/315 or so. Then I kept running ICF and bulked up a bit. Progress started slowing and I was stupid and program hopped for a while. I ran a dumb 5/3/1 variant for a few months and made some progress but not much. I did my first meet at the end of January this year and got 127.5/85/185 at 74kg bw (my real weight around this time was 170 and I had to water cut to get to 74 kgs). That barely qualified me for collegiate nationals so I stayed at that body weight and ran another 5/3/1 variant for a few months until nationals in April with very little improvement. Right after my April meet I switched to sumo since my conventional form was a rounded back disaster, I started bulking, and ran 2 C6W cycles. At the end of the second that's when I hit 330 squat and 420 deadlift.

>>38663521
Sheiko actually believes deadlift improves squat but the reverse is not true

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>>38665497
>experienced lifter (talentlex)

>>38665897
>Sheiko actually believes deadlift improves squat but the reverse is not true
No he doesn't, it was a mistranslation.

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>>38665549
you can add 150 lbs to your bench in 6 months by not benching if you try hard enough

Yo lads, I am doing Nuckols x3 high bench progam, but altered it to have the weekly progression / peaks by AMRAPS of the medium programs.

Should be doable?

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GAMEDAY MOTHERFUCKERS
fuark I can't wait
any of you guys doing anything fun for your team's game today

>>38666016

You'll probably just stall fast desu.

>>38666083

Broncos played Thursday so I'm just a casual observer at this point. Usually just get together with friends and spend 10 hours on a couch watching whatever the best games are.

>>38666083
Game day was yesterday.

>>38666099
When I stall, I just redo next week with the same weight.
What is the problem here?

I could do some back off sets after the AMRAP test and would basically have the high program with a weekly shot at progressing.

>>38666083
Yup. Try not to get killed by IDFs

>>38666083
I have a picture for you but it's on my laptop

>>38666116
come on my dude, we all know college football is just a nice distraction before the real gameday.

>>38666135

The whole point behind running that program is because you need more than a week's worth of periodization to progress.

>>38664339
shit

>Sean will always be filthy stinking rich and Isley will always be a poor weasel living with rats

Really makes you think

>>38666160
I understand, but that would be what I naturally shift into by simply failing on the progression days?

So if I can progress earlier I will and if not, nothing changes?

>>38666169

Go away Sean.

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>>38666169
you ready for another season of the cheatriots getting BTFO?

>>38666177

I mean probably, but if you're peaking on a weekly basis, your recovery will be lowered. If you fail in a weekly peak, move it back to 2 weeks, then 3, then run the program as written if you go that far.

>>38666191
You mean the patriots blowing every other team the fuck out? Lol their record speaks for itself

Most wins since 2000 etc etc

>>38666213

Go away, Sean.

>>38666177
I think you just have a chance of really burning yourself out doing an AMRAP every week in addition to all that extra volume. I ran the program for 4 months and doing an AMRAP every week for like 20 weeks has really started to wear me down even though I got great gains from it.

>>38666197
Alright, I will play around a little with my idea and when I get BTFO I'll just do as you said and do it as written.

But I weight 118kg'ish (currently cutting) and my bench is around 135kg 1 rm.
Meaning that's beginner weights for my frame so I should be able to progress weekly at least a little more.

I also don't squat currently, which makes recovering a lot easier!

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>>38666115
nice man. semen looked like he stayed cool the whole game, and he didn't make too many boneheaded plays. just that one pick where he threw off his back foot was kind of stupid, but besides that I thought he did really well. you can watch felipe rios take on the KC smeths without Charles or Houston, that might end up being a good one.

broncos D is still looking fkn legit too, so that's cool.

>>38666116
I don't see any NFL games that were yesterday

>>38666137
>IDFs
what

>>38666154
ok

>>38666234
he's not entirely wrong tBh.
unless you're a packer or giant fan, the patriots own your team fAm

>>38666213
>>38666213
>losing twice (2x) to one of the worst and most inconsistent teams in the league
>brady getting PERSONALLY cucked by eli

wins dont matter unless their owl wins

What bothers me the most about Nuckols bench programs is the lack of high intensity sets.

How to fix this? I can only imagine that I will be weaker at the end than at the start, simply because I never go close to my 1 RM ever in training.

>>38666300

There's a couple of 90% singles in the 2nd to last week though. Not super high intensity, but fairly high.

>>38666307
Right, but I would also like these to be higher, like 95%|
And they are so raaaare.

I mean, I don't know what will actually happen, but seeing how I never touched really high weights in ages I could only logically assume that I will complete fail if I had to work up to my 1 RM now.

>>38666323
probably mental desu

just treat every weight like it's your 1rm and try and move it as fast and perfectly as possible, have the same setup and attack every single time

needing to touch 90%+ weights to stay "ready" is a meme

Please come back

>>38666345
Well, probably, hopefully.

I try to perform each set in the same manner of form, but I am not 100% sure that the form I got used to will be suitable for high intensity weight.

But I will see that, it's a learning process after all.

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>one more set of squats at 380

6x5 @80% is brutal. I am dying rn

>>38664988
are you hook grip or straight double overhand?

What's a good 5 day program?

>>38666414

Sheiko 4-day with a 5th day for acceasory work.

>>38666428
The issue with 4 day sheiko is it uses lots of accessories like chain bench, in which I do not have.

>>38666432

You can use bands instead of chains if you have those.

>>38666445
I can buy them, and I can use them, but it's just money I don't want to spend is all.

>>38666246
>I don't see any NFL games that were yesterday
Well yea why schedule them on the day of real football? Nobody would watch them.

>>38666432
the 4 day sheiko that phil runs is all straight weight volume

also you can simply use pin presses or spoto presses in place of chain, all chain does is overload/emphasize the top, aka what pin/spoto does

>>38666459

I mean you could always make your own 5-day program using Nuckols 28 free programs as a guideline for main sets and progression.

>>38666414
the RTS intermediate template is 5 days.

I've been making good gains on it and it's FUN

You lads don't actually brace anyway near in the bench as you do in the squat / deadlift right?

I don't even know how that would work, the arch and everything doesn't make it feel useful to breathe into belly.
I mean, obviously I hold my air and everything, but it's not comparable to bench/DL bracing.

>>38666592
When squat/dl I breath into stomach when I bench I blow up my chest

>>38666592

I brace about the same actually.

>>38666500
>also you can simply use pin presses or spoto presses in place of chain

Or the SLINGSHILL

>>38666584
Link pls

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>>38666592
I don't. I usually take a nice breath and keep my back as tight as possible

>>38666657

I find bracing helps me do this, especially if I use my belt in the bench for maximum overcomfy.

>>38666641
http://articles.reactivetrainingsystems.com/2015/12/01/the-rts-generalized-intermediate-program-by-mike-tuchscherer/

this template goes from 4x weekly to 3x weekly, but in reality there's another day in there of cardio + GPP so it's 5/4x weekly

i've just been using the basic outline of the 4x weekly part and added/changed some stuff because a) some of the lifts he programmed I didn't want to do and b) I had 14 and not 9 weeks til my next meet

I also haven't been doing the fatigue percent stuff, I just always drop 5% from my top set and do a set number of backoffs

>>38666767
How the fuck do I progress with this?

>>38666811
add weight to the bar

>>38666169
>Sean will always be filthy stinking rich
>Really makes you think

Because it clearly make you content and not at all a gigantic faggot that is jealous of poor neets.

>>38666864
This. Money doesn't bring you happiness on its own. It just gets rid of any stress that you'd have from worrying about it.

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>>38666669
I can't wear my belt when I bench. I've tried a few times, and it ALWAYS feels worse

>>38666894
I think that a better way of saying it would be "money can't prevent sadness"

>>38666916
But it definitely can. Not being able to pay rent or buying enough food for yourself will definitely make you sad. Money prevents that. It just won't make you happy necessarily.

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So believe me, I get it.
You get to grope yourself and steal a peak in the chicks bathroom. But bro. Have you considered that it makes you look like a GIRL? What's more, men might get the wrong idea and try to date you, which is hella gay. My bro Brad did this, at first it was all fun and games, we'd grope him and laugh and it was sweet, but then we started getting attracted to him and that's FUCKED UP.
Here's the kicker though, we told brad to stop doing the pills and he CRIED, brad would never cry before, he had the least emotions of us all, like a war vet, real cool guy. But it gets worse, Brad stopped taking the pills but the boobs stayed on and he had the face of a fucking chick and acted totally gay, smiling at silly shit all the time, it was gross.
He was weak as fuck, couldn't squat fuck all anymore. Then recently Brad told us that he had to keep taking the pills or he'd die, doctor said that, so now he's taking the pills for life and honestly I might end fucking him some day and that's gay as fuck. That's my horror story and it's true, so please, stop taking pills before it's too late

>>38666916

Much better would be "Happiness and Money are not mutually inclusive of one another."

>>38666907

It makes me feel mega comfy. Don't think it really does anything though, as is evidenced by my poverty bench.

>>38666916
>"money can't prevent sadness"
Of course it can, having enough money to do what you want and not have to worry about it is one of the best things in life.

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Twink Alex: Y-y-you guys dont understand how 3D mapping works! its depth
>map it 3D
>it isnt depth

lol "168 IQ" trannies and gentlemen

>>38666955

>That room

Oh holy fuck maximum overcomfy

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>>38666971
>168 IQ
>he cant even perform simple body movements correctly
>Worst form in all of PLG

kek

>>38666971

Honestly it doesn't mater if it's depth or not. It's not a meet, so it doesn't count either way.

Off to work laddos.

>>38666974
its got a mac tho

>>38666979
>Worst form in all of PLG

pooptine has a worse squat

>>38666980
Except he autistically and obsessively claimed it was to depth
Funny how you always go to work just after saying something retarded

>>38667012
at least his still gets white lights tho Tbh

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>>38667012
if this was a picture of twinkalex youd see his tailbone from this same view

Wait did twink alex really claim 168 iq

Theres no way he actually said that right?

>>38667030
Twink Alex has competed in two meets and gotten all white lights you fucking idiot

he also makes more money than you ever will, has a higher IQ and is bulking and going to fuck his DOUBLE D gf right now

kys

>>38667018
Funny that you autistically lie and project all day then project harder to claim you aren't projecting.

Post a squat of yours that is clearly to depth.

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>>38667071
lmao

>>38667096
Talk about projection. I haven't done a single thing you just said. Let's see your squat, autismo.

I always feel kind a weak on Nuckols bench Wednesday (x3 high).
Is that expected? Am I seriously not recovered from Monday at that point or what is happening?

It's kind of discouraging to find 85% for 2s hard.

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>>38667102
Here's the gift i promised you

hope you like it

>>38667081
im sorry alex

>>38667110
Here we go again, the lying weak nigger refuse to post proof of anything while demanding proof from everyone, then they post lifts and he acts like an even bigger nigger because of his butthurt insecurity.

Done with you.

SHEIKO IS FUN

>>38667135
I'm not Sean you delusional faggot.

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>>38667116
thanks anon
I'll cherish it always

>>38667147
>anon
my names Sean

Do you even understand the reference

>>38667146
>I'm not Sean you delusional faggot.
I never said you were.

Nice projection.

>>38667162
So those were genuine projections? See a therapist, Alex.

Is there a more retarded leaf than sean? What an embarassment to his country

>>38667243
You live with rats while he lives in an estate

>>38667248

An imaginary estate != A physical estate

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>>38667158
>it didn't flip

>>38667267
butthurt anon = butthurt

>>38667268
No its because he belives in UFOs
X-files slogan is i want to belive
X-files main theme are aliens
in that pic he was looking at something that looks like a flying saucer

Has Alex ever fucking posted on topic
He only posts shitty google image sluts and shitty google image NFL hand egg ball

Isley also haven't been on topic in months

Wtf. Fuck off.

>>38667278
Using a trio today so you can filter my handegg posts if you want :)
I think usually I'm ok though

>>38667278
meh, at least it's not about brazilian trannies or hook nosed sluts

>another 'phil' sign ripped down when I got home from therapist today
what do?

>>38667484
What?

>>38667504
my mom did it again

fucking psises me off

>>38667114
Anyone?

>>38667484

Why did you go see a rapist?

Bodorio btfo desu
http://i.4cdn.org/tv/1473611597237.webm

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>>38667586
That's not me, its Hillary Clinton?

A good bench does not exist in the UK. Why, out of al the equipment I've looked at, is the bench the hardest to find?

Rep 1000lbs bench? North American only
Rogue utility bench 2.0? North American

There's a 500kg rated strength shop bench, but I've only ever heard bad things about strength shop...

>>38667515
Are you a boy or a Girl?

>>38667598
I cant wait to go to berlin this winter and see Knut!

>>38667586
what is going on in this webm?????

>>38667737
another of her horcuxes has been destroyed.

Is there anything better than seeing live music?
One of my favourite things in life

Do you lads actively flex / brace your lower back muscle aka spinal erectors?

How to do that? Currently all I do to assure that my lower back stays flat is bracing abs.
Am I missing flexing / bracing spinal erectors here?

>>38667797
listening to music in your own home where you don't have to pay, and stand around in a crowd of sweaty gross hippies for hours, getting your shoes covered in the sticky mixture of beer, vomit, and God knows what coating the ground

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>worried about Filip because his ig posts have been kind of dour
>new post today
>"it was a good day today :)"

tfw you see your friend is doing better

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>tfw you have people fooled that you feel good

>>38667838
Lmao are you kidding me?

>>38665558
Wut? The first two weeks of a cycle might be pretty easy but then you're consistently hitting 80-85% on a weekly basis.

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Reminder not to approach Tom in public

>>38667944
https://m.youtube.com/watch?v=eeLLjJFNKSI

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>>38665558
>Imo sheiko is shit tier for form. You're right that it's low intensity but it gets you so used to lower weights and then all of a sudden plunges you into hard shit.

Have to £170 for a flat bench with a 1000lbs rating, 2x3 stands and competition specifications.
That's the cheapest bench I can find that ticks all of these boxes.

I think I need to sit down...

>>38667966
What the fuck

Is this supposed to be funny or what is happening?

>>38668004
He's english. They are not funny people.

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Reminder that powerlifting is a waste of time

>>38666393
>6x5 @80%

why

>>38666414
gzcl

>>38668240
What is that?

>>38666669
>>38666907
I've tried it in the past and didn't like it, but I started doing it again about two weeks ago to give it an honest shot and I actually like it a lot. I don't think it actually adds weight to the bar or anything but it does help me keep my whole back and trunk where it needs to be.

>>38668230

Because I like to try hard(er).

>>38665364
Ugh that repulsive sickos face gives me the heebie jeebies every time!
Creepy filth!

>>38667114
85% is heavy. And yeah, doing eleven sets of bench two days before will probably fatigue you a little bit.

Alex did you go to the U of minnesota?

>>38668249
https://www.google.com/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=gzcl

>tapered for a mock meet and had a deload week and a half afterwards
>First session back with high volume variations
Its like I never had any work capacity to begin with. Wew.

>>38668345
Is it good?

>>38667957
*kids you*,

>>38666414
The 5 day sheiko. You can find it on the forum somewhere.

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My home gym visualised.

Recon I'm making a mistake?
Otherwise I'm quite excited.

>>38668534
floor?

>>38668393
No, I just suggested it to fuck with you

>>38668548
Gonna get some Horse stall matts, nothing special.

>>38668534

Make sure the plates are 450mm

>>38668534

Maybe some adjustable dumbbells.

>>38668555
445mm :(

Will working a job that requires walking a lot and doing basic warehouse work fuck up my squats?(

>>38668574
better with smaller than bigger plates atleast

>>38668576

I work in a warehouse. My job is mostly standing around and solving problems that arise though. As long as you eat and sleep enough you should be fine.

>>38668576
If you have to walk around and carry things of noticeable weights all the time then I advice you to get a new job ASAP.

I know / hearsed of so many people in their 50s that worked labor jobs and their knees are in the most horrible condition possible.

And they didn't even squat.

I imagine, while definitely accelerating the downfall, squatting on its own can be done O.Kish in terms of knee joint health.
But if you plan to add decades of labor work to it, then I imagine you will almost certainly end up with really, really bad knee and countless or operations on them.

>>38668607
Yeah, the work itself isn't hard but walking around for eight hours got me worried.

>>38668685
I stand at my job for 10 hours a day snd it hasn't affected my squats or deads.

>>38668685

As long as you aren't constantly walking. There are days when I get assigned to do something else and end up walking a lot. When that happens I definitely feel it after I get off and the next day, but after that I'm fine.

My job is also 4-10's.

>>38668673
Not planning on staying there for long. Just need to make some cash since I just moved to another country.

>>38668570
Most definitely, do you recon I should get a ez curl bar too?
>>38668590
5mm shouldn't be a big difference I hope

>>38668734

I would, it makes skullcrushers and french press, should you choose to do them, really comfy.

>>38668706
That's reassuring, anon. Thanks!
>>38668713
Guess I better stack up on fish oil and ibuprofen, just in case

>>38668818

When I'm standing, everything is ezpz, but when I'm walking that's another story. When I'm driving equipment around I'm also standing, and moving around product, but that I also feel fine during, after, and the next day.

>>38668534
>getting 25 kg plates unless they are coloured calibrated plates
absolutely disgusting

>>38668933
My plates are like my heart, black and made of cast iron.

>>38668966
then get standard 20 kg plates

>>38668979
The 25kg plate was just an example, I'm getting a variety of weights.

>>38668933
>>38668979

>spending twice as much for something that will have a marginal effect

Even if you have more than enough cash to comfortably do it, it still doesn't seem very sensible.

>>38668988
> I'm getting a variety of weights.
should be as many 20s as you need and 2 of everything smaller

Can someone give some rough pointers on what to fix ASAP about my sumo?

https://m.youtube.com/watch?v=J0qWycqJIkM

I am obviously really bad at it and really have no idea how to go about hip setup and everything.
Lower? Wider stance?

And I also rekt my lower back I believe - in the side view it becomes visible.
Not sure how to go about that, I already brace against my belt as hard as I possibly can.

>>38669036
It is, yeah

>>38669049
you dont happen to know anyone whos gym closed recently?

>>38669045
You're my favourite anon because you've been here for such a long time and never tripped aka seeked attention.
I'm sorry about your knees, you could lift in wraps perhaps? Lime weight lifters do.

>>38669072
On plg? Yeah, but not personally.

>>38669075
Hah, such a long time and I didn't really go anywhere.

But you must have been here just as long and you didn't trip either!

Well, I could maybe try those bands you wrap underneath your knee first too, but I'm not exactly confident.
I start to develop a really negative and fragile view of joints, as I am surrounded by docs and students and studied PTs in my family.

So what about you anon? Solid lifting going on?

>>38668548
where anon lives there is no floor

there is no concept of distance

he is all things and he is none

>>38669207
ok nice

>>38669171
To try and answer your initial question, I've never pulled sumo for a prolonged period of time, but when I did, I found this video helped me a lot
https://www.youtube.com/watch?v=_5tQpNoSiKU

You've probably seen it though.
From what I can tell, your feet are pointed too far outwards. You shouldn't have to bring your shins to the bar, they should be touching the bar already and finally I don't really like to set up with my hands already on the bar.
I pull conventional granted, however by the time my hands touch the bar I'm already in the ideal position to pull. I just internally rotate my elbows and pull. I don't raise my ass up in the air or bring my knees back and forth like you sort of do.
Just food for thought.

I feel you immensely though, we have a similar structure, short stubby arms makes deadlifting so uncomfortable I should pull sumo.

I can only link you videos to dr kelly starlet on knee pain, which you're probably all too familiar with.
I imagine you could seek out older power lifters who's lived through all these problems already and ask them for help. You can PM Rippertoe on his website, I'm sure his knees are best up and he could give you some advice on equipment for Knees? Probably.

Do all types of squats aggravate your knees?

>>38669171
Also it seems your too far past the bar? Correct me if I'm wrong.

>>38669287
>don't round your back at all
>rounds back on all his working set reps

>>38669389
Its neutral, not rounded,

>>38669395
I love this meme kek

>>38669287
Right, I see other experienced lifters do the same.
The thing is, being this bad at it, it takes some time to get all the cues down in the setup. So when I brace before setting up, I am out of breath at the time I have to break off the floor, hehe.
But that's a thing or practice and i will get it down eventually.

My hips rising first is a thing I don't really understand. It's true that it happens and I believe it is what makes my back feel kind of bad.
I mean, my hips really are already quite high, especially for a sumo. First impulse when I pull something hard also kind of is to give my external rotation up and bring my knees closer together.
But that's another thing I'll have to pay attention to.

If you have any videos that helped you along the way I am happy to see them, it's always possible they give me something deal breaking I didn't know off.

As for rippe ... his knees are also totally blown out aren't they? That's why you said he should know about to lift with them?
That's a solid idea actually but I don't think he is very motivated to answer :/

Nhttp://youtu.be/0_8Xhzt5YQI
Skip to 1:45

Dat perfect sumo deadlift

>>38669498
John Paul cucki has the indisputably best sumo in existence

>>38668317
yes

>>38669469
I'm not really a technical master when it comes to deadlifting in general, I'd say it's my worst lift mechanically, and if shows through my form, so take it all with a pinch of salt.

Hips in the sumo are very important, some people are hip dominant pullers, and perhaps you are too? You want your hips as high as possible before you pull, so that they don't rise in the air.

How set at you on pulling sumo? Contrary to popular belief, you may find it easier to pull conventional
https://www.t-nation.com/training/deadlifting-with-t-rex-arms
If it's to do with your knees that's perfectly understandable.

Definitely sign up to startingstrength.com, or whatever it's called, and send rippetoe a private message, he responds to them all afaik

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>>38669586
no he has no arms so it doesn't count

>>38669602
I never knew greg nuckols was a tnation author

>>38667966
>tfw your wilks will never be high enough to cure your autism

How can I avoid bending my barbell? What's that power cage attachment where it drops onto thick bands instead?

I need a picture of bodorio topless for a funny picture

>>38669607
nikulin*

>>38663533
how can someone actually want to replace deadlifts with squats.

Deadlifts are fun squats are overated spine fuckers.

So many better variations

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>>38669748

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>>38669773
there

bully away

>>38669768
I use to agree with this statement but now I have no idea.
>hurt back deadlifting
>couldn't squat for ages without pain
>could deadlift pain free
>one day fuck up back even more deadlifting
>all of a sudden I can squat pain free but can't deadlift at all

Everything but bench is a spine fucker, but even bench has hurt my lower back once.

NEW FUCKIN ERIC
https://youtu.be/iWdwM9Npg68
FUCK

>>38669786
Can you write a little about your top bench press tips? Maybe describe how you go about setting up? Your squat writeup a while back helped me alot

>>38669602
I'm sure you are better than you admit.

You think I could get my hips even higher? I feel like my torso is already so horizontal.

And about sumo ... short answer is yeah, I am set.
Why ... well, I tried for around a year to fix my shitty lower back position in it.
It's always bent at around L5L4.

Never quite figured out how to fix it. It must be a composite of my inability to hinge at the hips and inflexibility.

I am actually currently working on my APT by streching hips and working on glutes.
Maybe, in a few months, when I fixed it, I could retry conventional.
I would actually prefer conventional, but had really bad luck with it so far.

I'll definitely go ahead and shoot a message to ripp.

Thanks a lot for your input lad!

>>38664784
only powerlifters, dudebro's and other homos care about the bench

>>38669901
thats shit mate

It sure seems like all the 105s (lewis, krawfish, blessings, burks etc) have qt wife's or gfs

I guess that 105 is just THE class to be if you want female attention!

>>38669607
My god that starting position looks so comfy

>>38668161
I wish you could spoiler pictures on /fit/

I cut myself on the edge

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Dank lifts is a fucking bully

>>38669987
world level 105s Tbh

>When you get burned by THIS

https://www.youtube.com/watch?v=-tzX4JC3qBo&feature=youtu.be

>>38670021
savage

>>38669647
>>38667966

kek

Guys how do you get motivated for big lifts? I feel like I'm missing some intensity when I'm squatting and deadlifting and it's keeping me from being as efficient.

>>38669987
Blessings and both Bryces are qt

>>38670037
I legit burst out in laughter at the first squat holy shiiiiiit that was gold

Was NOT prepared for this

>>38669911
On second glance I'd say your hips are in a good position, they don't really rise before all else.

I've had a long struggle with atp and what fixed it for me personally was strengthening my core. Pretty much the majority of my issues were fixed by strengthening my core.
Do this every day, but replace planks with rkc planks:
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

I use to round my lower back, after doing this twice daily i only have an issue with rounding my upper back, which is instantly fixed by internally rotating shoulders.
I think you'll find this has a positive effect on your atp, along with strengthening glutes drastically.

I'm not very knowledgeable in fixing your form though, I'd recommend you get a second opinion, possibly from virus perhaps? He has some beautiful form.

If you ever figure out your problem let me know, I'd be interested to know.
Good luck man.

PLS MAKE NEW FRED

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>>38669987

>>38670073
Thanks a lot lad, will definitely go hard on core!
I'll snipe virtus too, now that you say it I remember him doing sumo as well.

And I will post updates in here, so just be around.

Thanks again and gn8, gf needs some attention now.

>>38669883
genetics

>>38669995
not is doesn't knee angle is small and fuck and it only works because of bendy bar

New
>>38670204

>>38669819
What a hero

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>>38669981
lmao