/plg/ - powerlifting

Reminder that fat is dead weight keeping you out a weight class you might not suck in, and you should cut.

I have short arms and a long torso but I don't give a FUCK about bench WW@?

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>>38670204
kek

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Last time I'll post this.

This is the equipment I'm about to buy for my dream home gym.
Anything that stands out as a bad purchase?

(I'm getting 20s, not 25s)

>>38670235
Lol @ we have weight classes for a reason

Reminder phil thinks every man can go from 300-400 wilks in less than a year.

>>38670264
>(I'm getting 20s, not 25s)
good lad;^)

how much is the rack?
look like quite the piece of kit

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>>38670282
no he didnt joe

you're distorting facts and bullying phil as usual

>>38670251
lmaooo

>>38670314
Rack is £450, I'm getting it for a little under £300.
Gonna have to clean it up a bit though, but there's no structural damage, just cosmetic.

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Sup

>>38670395
:/

>>38670395
no one cares

>>38670251
Big Mike T TOP BULLY

>>38670349
pretty good deal Tbh
you got anything to save your floor from deads

>>38670395
Go away, harpie.

lookin kinda chubby outside of gym lighting, but my wilks is on track to be up 40~ points since april

still a weak fuck but at least i'll be the strongest squatter in my uni gym 50% of the time

>>38670264
If it's not too far out of your budget, I'd recommend a rack that has somewhere to put the weights you'll be buying

>>38670406
>>38670410
>>38670482

K. Sorry for just goin

>>38670640
https://m.youtube.com/watch?v=H9BffmJsddw

>>38670395
I was starting to think you'd had an episode again

>>38670738
Shut up.
Don't respond and she'll go away.

>>38670470
Gonna get some horse stall matts, like £30 for 6x4ft of thick non compressible rubber. Cutting it to shape will be a hassle though.

>>38670582
I'm pretty set on the rack I've chosen, but I should get a very cheap weight tree I agree. If I have as much as money left over as I suspect I'll consider it.

>>38670738
No, went down for a bit but just coz of withdrawals.

Feel weird af

>Racing heart
>Aches and pains
>Panic attacks

On the other side of it, my libido is coming back.

>>38670738
Look what you did. Now she's going to be making up all sorts of stuff for attention.
She was almost gone.

>>38670767
>>38670679

>>38670767
>On the other side of it, my libido is coming back.

You have a penis?

>>38670811
Cute

>>38670828
Wasn't supposed to be

>>38670813
You wish

Thinking of becoming a slav to help my squat

y / n?

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Reposting PR cuz happy

200kg

>>38670872
Can't even deadlift to depth

>>38670859
as a slav with a shitty squat, don't do it

>>38670872
HAHA nice depth bro

>>38670872
Why are you going so wide if you don't have the mobility for it?

>>38670887
Could you recommend me a pair of dress shoes?

>>38670872
this is the worst form I've ever seen, was this the first time recording your deadlift?

>>38670872
Shame you can't seem to use your 163 IQ to correct your form

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Game:

Make this powerlifting / plg related

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>>38670981

>>38670767
withdrawal from...

>>38671031
Fuck off esme.

>do my lower back rehab
>move around
>lower back feels good
>no pain
>breathe the wrong way or something
>pain comes back

As is life

>>38671050
rude >:(

>>38671031
SSRIs.

>>38670767
>my libido is coming back.
I wonder what that's like

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>>38671136
Interesting.

>Awesome

>>38671120
>druggos

:/

>>38671120
Really? Lol I used to take Lithium, lexapro (SSRI), and vyvanse and was forced to stop taking them all at once cold turkey. Had no withdrawal symptoms. Even though you're supposed to ease off lithium slowly.

>>38671136
Imagine being in your early twenties with a stable income, your own home and a meaningful relationship.

You can't? Oh.

>>38671167
I wish I had such a constitution

>>38671188
Just be glad you're not taking meds anymore. Shits literal poison. I have 30% kidney function due to taking lithium.

>>38671227
SSRIs destroy your liver? There goes my plan.

>>38671172
Oh I can imagine it.

That's all I can do.

>>38671252
Lithium isn't an SSRI

>>38670872
your sumo is really bad mate

>>38671172
>imagine being twink alex
ftfy

>>38671252
I don't think so. But they can fuck your endocrine system.

>>38671267
i bet he rubs it in your face too

like he does to us with his superior depth

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It looks better when it's not a max effort attempt.
Here's 177.5 kg.

>>38671267
>early 20s
Turning 25 in less than 3 weeks now..

>>38671272
Yup. Feel rekt.

Anybody else here study the hardest science?
Aka Chemsitry.

Don't forget that physics isn't science. It's maths. It's easy. It's for children.

does anyone have a spare job

It doesn't have to be a good one

>>38671136
It's pretty neat.

>>38671294
On both attempts you can see your hips shoot up before you break the floor.

>>38671299
well thanks for letting us know, it has been enlightening Tbh
im guessing there is no updates on the lifting tho? ok then

>>38670872
its not worth it to max out unless your technique is good. the purpose is to build strength, not test it.

>>38671321
Get a job at a gym

>>38671337
none of them are hiring and mines already packed with personal trainers willing to write you a routine for food or a bed to sleep on

can someone post a pic of their filter settings. Mine doesn't seem to work

>>38671357
Start making YouTube videos, play video games or offer online coaching.
Use this money to invest in buying property, then rent out the property for the rear of your life and retire at 30

>>38671335
Nah. Just thought id drop by

>>38671257
Maybe isleygaming will take off and you can do that as a job

Make more videos

>>38671363
Post yours and I'll tell you. On mobile atm.

>>38671336
>never max out
So what, I should just keep running sheiko and bump my training max up 15ish lbs per cycle? How will I get better technique with heavy weights without doing heavy singles? My technique isn't terrible at 85%.

>>38671377
You have one more chance to find the deeper meaning of that song.
I wrote it btw.

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What's PLG's opinion on tricep extensions aka the fourth lift of powerlifting?
How do you poor them in your routine? SxR?
What weight do you use
AND WHAT'S YOUR BENCH?

>>38671387
kek

>>38671377
Are you ever going to add me on facebook

>>38671414
She will be your loving gf if you make more videos

>>38671294
Stop lifting over 80% in a motion you can't perform properly. You're strong enough to hurt yourself.

The knee collapse is still really bad. Your sumo is trying to compensate for weak quads and glutes with your hamstrings and lower back. You're basically doing a shitty wide stance squat with extra good morning. You're gonna hurt your knees and back in short order.

Improve your hip flexibility so you can start from a more vertical position, and do pause squats to strengthen your glutes.

>>38671136
cause you masturbate 5+ times a day?

>>38671172
>early twenties
>own home

only way thats happening here is if you live in the north, and who the fuck wants to live there

>>38671408
5x10, once a week at least
I could probably bench 140kg with a suit, elbows wraps and a slingshot on at the same time

So Im pretty strong

>>38671402
no one has good form on their max baka

just keep inflating the max till you can't anymore, then curl up and die peacefully knowing you've achieved all you possibly could

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>>38671408
I like doing them with a cable machine instead of how your gif shows. I usually do them for like 3 or 4 sets of up to RPE 9, but make it something that I do for like 12-15 rep/set
best bench is 150kg

>>38671443
Beats living in Iraq.

no wait, I meant London.

>>38671443
>only way thats happening here is if you live in the north
why?

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>>38671414
Nurp

>>38671443
Fuc u

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>>38671389

>>38671374
I'll give a go

got any spare jobs in the meantime? I'll clean your house if you let me live in your attic and provide whey and two bowls of oats a day

>>38671443
Well, yeah but like, when you're bored...

>>38671422
I just deleted my instagram today

I can't stand social media right now

>>38671468
where i live isnt even a great place but the cheapest house in the road i live in is £475,000

south east is so expensive

>>38671466
please, i live on the edge of london and kent there isnt even one black family in my road and only one indian

>>38671485
I gave social media up I think coming up to 5 years ago
The amount of people who ask me >you don't have a facebook?

Only downside was when sparrow asked for my Facebook and I couldn't give her it

>>38671414
^^^some fithy chirpsing right here

>>38671374
>Use this money to invest in buying property
You know how not viable that is nearly everywhere people want to live?

>>38671485
too busy working training or spending time with gf

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60kg strict curl EASY

you're in trouble, deliuge

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>>38671363
Remember to check the box that says "enable filtering" or something like that.

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>>38671501
>where i live isnt even a great place but the cheapest house in the road i live in is £475,000
Having been in his neighbourhood

Jesus fuck that's ridiculous.

>>38671501
>£475,000
oh holy shit

that 'place' has to be better than you are thinking
thats taking the piss

>>38671408
4x25 @ 27.5, just started doing them recently. They've helped a lot with elbow pain and feel nice. Don't know how good they are yet for strength.

Bench is garbage. 285lbs @ 205lbs. Worst lift.

>>38671402
It's a misconception. You can't do heavy weights often enough, at a high enough volume to refine your technique anyways. Your strength progression will rapidly outpace the rate at which you notice and are able to correct mistakes. You'll get stronger, but your technique will get worse as the weight increases rather than better, because the motion in which you're building strength is flawed. You won't be strong in the proper motion.

If you do shitty sumo 100 times at RPE 9.5, you'll get really good at doing shitty sumo, but you won't be able to do it properly even if you tried super hard.

It's a slow, tedious, but ultimately rewarding process. Once you get the major issues out of the way for each lift, there's nothing you have left over except minor tweaks that you can play with on the fly, with heavy weight.

Personally, I feel much safer, happier, and less fatigued in my training now that I've gotten my sumo to the point where 475 looks exactly like 375, just slower.

Silent mike's deadlift is the perfect example of this. He never trained at heavy percentages, and most people didn't even know he was capable of lifting 700, but when it came time to, it was easy and beautifully executed.

>>38671501
go look for houses in the most scummiest, council house filled, chavvy shithole in your county, see if there's affordable homes there. even see if you can get something on that government affordable homes scheme too.

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>>38671520
>or spending time with gf

>>38671527
exactly though all the work on the house is finished now its not a mess anymore

>>38671530
its low crime, quiet and low on ethnicities so i cant complain

>Isley lives right by my sister

>>38671525
>that list

Are you trying to trigger me? Maybe it's the programmer in me
>trapp
>trappy
>trap
Could just have trap*
>boipussy
>boipuccy
Could have boipu*
>fag
>faggot
Could have fag*

>>38671557

He probably fucked her like the Chad he is.

>>38671553
Oh that place had potential, like it's a nice house but it didn't look like that kind of place.

>>38671557
make sure she locks her doors at night, and puts a padlock on her wallet to stop that filthy w-easel neet going near her

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>>38671566

>>38671566
Well to be fair I didn't know about wildcarding until you told me last week, and I forgot to fix every possible wildcard.

>>38671471
You didn't click hide

>>38671532
So what do you recommend I do? A program with pause squats that never goes over 80% or over RPE 8?

I'm probably just going to run Sheiko again and try to focus on my form desu..

>>38671502
>you don't have a facebook?
we are treated like a different breed of human lol

>>38671553
>its low crime, quiet and low on ethnicities
well thats fairly important but even still

ive been looking into houses and been thing £100,000 was a bit steep

>>38671535
im not poor...

the mortgage wont be a problem its getting together the deposits they want, need another 10k saved, should only take a year or so

>>38671584
You have one more chance. Listen to the song again and write me a 500 word essay on the deeper meaning and how it relates to the context of everything.
Or you won't be forgiven.

>>38671584

This is the cutest photo of Isley ever taken. Was it from his first day of school?

>>38671605
oh, well pretend I replied to isley instead then

>>38671584
I watched a video of a kitten having its head cut off while it was alive with a read knife

This picture reminds me of that video

>>38671613
you cant say
>one more chance
more than once
it makes you look weak and no one will respect you
you have to stick to your guns

>>38671613
*forgives her*

get rekt nerd

>>38671631
who care..

>>38671584
What a cute weasel

>>38671657
You've seen it how many times now? 6?

>>38671697
Three, I can't wait until she gets new material

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>>38671621
Yup. They grow up so fast

well i see where this thread is going

until tomorrow lads

what would happen if i did 5x5 deadlifts on texas method volume day

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>>38671657
>Cate and weasel

>>38671731
geschnippen geschnappen

>>38671771
who care..

>>38671525
Good list desu

My knees bounce forward at the bottom of my squat when I get over 90%

How to fix?

It's a little breezy, getting dark, and there's a dog barking in the distance. Time to put a flannel on and get max comfy.

>>38671836
Push your knees forward earlier in the squat

was Sam Hyde's interpretation of powerlifters accurate?

>>38671589
Do the backoff squats on Sheiko paused, knock 5-10% off the original numbers provided. And really very few of your sets should be over RPE8 on Sheiko.

Just looking at your didly it seems like your deadlift bracing sucks, so really work on getting that trunk rigidity and strong hip extension with your glutes and hams.

>>38671731
4x4 nigger.

>>38671853
Is this not a bad cue for low bar?

>>38671893
I haven't seen it, and probably won't for ages

is it funny? I don't get Sam hyde I guess, watching his videos on youtube I really don't find any of it funny.

>>38671928
It's not that funny.
>>38671893
Close enough

>>38671741
>Back at home
>Dismantling our love at the request of other people
>Back at home
>Dismantling our love, killing it to please other people

>She was a friend to me
>She was a friend
>She was a friend to me

>Because you've been so damaged,
>I have to give all the love that was meant for you to somebody else
>Because you've been so abused,
>I have to give all the love that was meant for you to some other girl

>She, she caught calamities
>I'm embarrassed to admit, it's traumatized me
>I'm ashamed to admit, your mind has traumatized me

I took the time to write this song and get it composed, analyse it.

http://en.wikialpha.org/wiki/List_of_Guantanamo_Bay_captives_accused_of_possessing_Casio_watches

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29 KB
29 KB PNG
I haven't train since 2010. Back then it was all about linear progression and progressive overload, myo reps and doggcrapp training for hypertrophy.

What are the new training memes now? I heard of this AMRAP shit recently?

>>38671928
https://youtu.be/x8WA_q2Pau0?t=3m31s

>>38671951
If that's true then, well done. You got skills

>>38671922
Sometimes it is, sometimes it isn't.

>>38671956
Sheiko and some auto regulated programming

>>38671979
If you weren't cute I'd be angry at you for avoiding homework
I'm going to bed

>>38671956
For PLing it's all about Sheiko and high frequency, specific training.

Soon enough everybody will say it's all about volume and shit like that.

None of the stuff you said is really a meme, progressive overload is a fundamental of weight training (you don't add weight to the bar, you dont grow and you definitely dont get stronger).

Linear progression kinda works for begginers, myo reps is a good way to accumulate lots of volume in a short period of time, doggcrapp is rather intense and high volume but training like that can very well be neccesary for advanced lifters and even advanced-intermediates.

Same thing with high frequency, and high volume training.

I don't know what Im on about and I barely answered your question, heh, sorry

>>38671993
It wasn't a problem until I started trying to limit knee travel

Should I just go back to squatting the way that came naturally to me?

>>38671525
if you're going out of your way to avoid it you probably secretly like it.

>>38672008
Nn ^-^

>>38672002
Yeah auto-regulation too, and setting intensity with RPE vs percentages, although those are both nothing new really. But nothing is really new. Things get popular, and things get unpopular. They all have their uses.

>>38671956
If you don't run Sheiko, then fuck you.

>>38671956
RPE

>>38672029
100 reps of bench...pls that shit looks highly ridiculous

>>38672019
Famous last words

>>38672070
Aayyy

>>38672080
I didn't write this one
https://m.youtube.com/watch?v=8N-qO3sPMjc

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I wish she'd stay go

>>38672119
I wish you'd see a physio and not a witch doctor

>>38672119
it doesnt end
;_;

>>38671522
How did he curl my bench

>>38672130
Yeah. I'm good for now but if something happens again I'll go to a physio

How's handlad? Anyone have an update?

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>>38672119
dont wanna post this with trip but I agree fully

>>38672106
Cutest song ever. Ima sleep now.

>>38672119
Nn ya shit

>>38672200
Same. Unless she actually wants to talk about lifting.

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>>38672177
I don't know about true handlad. But I handladded myself the other day.

Its been like a week since I could even do a chin-up, my wrist is destroyed.

>>38672221
Iktfb ;-;

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hopefully you guys don't mind me posting this here

this is a pic of the bottom of my squat, 1st rep of 5th set of 5 total sets

Any feedback?

Looking at it myself I notice my knees go over my toes slightly (yellow line is roughly where my toes is) and my elbows are flared back really far. I think my depth is pretty good but any constructive feedback is appreciated

>>38672221
>>38672228
How did you guys destroy your wrists?

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Draw where the barbell hurt you

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Back again, Weight is no longer dropping on top of my knees, but something still feels a little off with my hips/back

notably I forgot about head position, and am lifting in running shoes. Any other critique?

I went from 175 lb 1x4 to 175 5x5 last week.
the gains coming quick still despite being Skelly.

>>38672236
As long as your heels are down I don't really see much of an issue with forward knee travel. I can't actually tell whether your heels are down because of the bottom of the rack unfortunately. It's hard to assess form from a picture anyway, you'd be better off uploading a video.

>>38672236
As the resident expert squatter, I can confirm that knees going over toes isn't really a problem. Also your depth looks fine even a couple inches deeper than you need to be. Is that just 1 pl8 though? It's better to get a form check with something moderately difficult.

Since ur all running sheiko which version do you run? Do you change it to your needs? And which one would you recommend? Im thinking about just going all out and pick the advanced high load and burn myself out within 2 weeks

>>38672239
I'm fine now, but I've injured the TFCCs in both of my wrists. First time I was benching and my right wrist gave out mid set, but I pushed through and finished the set. Almost had an evulsion. Second time was my left wrist at the top of a barbell row. Just decided to pop.

>>38672244
>tfw fukd ankle from doing my shoelaces up too tight

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>>38672177
>tfw boardie is thinking of you
im touched lad

>Anyone have an update?
just over a month out, possibly signing up to another one a month after that lol
thought leg pain had gone away, found out yesterday it had not
left hand has started flaring up a bit but its not affecting lifting at the minute
deadlift is shit and i dont know what im doing

>>38672221
jesus christ m8
please tell me you told them that you love them before the accident

>>38672264
You look like panzer but 50lbs heavier.

Have fun with a 200kg bench

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>>38672244

>>38672296
Get some wraps, senpai.

>>38672287
I just ran intermediate medium load and on the week 9 skills test I got a 25 lbs knee bend PR and 20 lbs wide stance squat with extra good morning with the bar in front of me PR. Would recommend.

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>>38672280
Heels down as in on the floor? I was wearing squat shoes and my foot stayed pretty stable throughout.
I got a webm of the set attached here; the bottom of the rack still obstructs the view, I'll try getting a vid from a different angle next ime

>>38672286
It's 140lbs which is moderately difficult for me, I started only recently (month or so ago), but thanks for your input

>>38672352
I feel slightly less dead endy now :-)
Thanks

>>38672357
I wasn't holding the barbell in the correct position when benching before, I fixed my grip now. Was holding the barbell way too high in my hand. I don't like using wraps unless I absolutely have to. And the barbell row thing was just a consequence of the movement, which is why I don't do them anymore.

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>>38672244
Reminder that most of you aren't this much of a GDE

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>lumbar spine pain after saturday

OLYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY LIFTINGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG

>only 1 class tomorrow
>physics

Why even get up for the easiest science?

>>38672360
I'm guessing that's high bar? You look very upright. Must not be doing those in the morning. It's hard to tell if you're bracing too since the video is at the bottom. Remember to take a deep breath before each rep and hold it in your belly to help brace your core.

>>38672244
>tfw no injuries because of injury chad genetics

Physics
>maths
>1 + 1 = 2

Chemistry
>potion making
>black magic

Why chose physics again?

>>38672451
>38672451
this

>>38672360
Best novice squat I've ever seen. Perfect back angle.

I'm impressed.

>>38672474
Don't try and piggy back off my intelligence, especially since you called me autistic the other day.
I'm not going to help you with your lumbar pain now.

>>38672493
>piggy back off my intelligence

Im probably far more of a tryhard chem autist than you are

>>38672443
it is high bar, and I actually was doing this in the morning, about 45 min after I woke up. I'll remember to brace next time and maybe get a better angle video next time

>>38672475
thanks, I sincerely hope this isn't sarcasm

>be 5 years old
>learn to count
>now a physicist

>>38672515
I was just memeing about the morning thing, by the way. Overall it looks very good though. Keep it up.

>>38672524
>manufacture drugs with intent to supply
>now a chemist

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>>38672244

>>38672515
Not sarcasm. A consistent back angle is the safest way to squat.

>>38672510
Do a shit ton of planks for that lower back health. I mean a shit ton. I do rkc planks and side planks twice a day, every day.
This might interfere with deadlifting though, so maybe only do them thrice a Week?

I'm deadly serious, don't ignore back pain, it's the ONLY pain that didn't go away by ignoring it. I didn't know that was even possible.

>>38672333
Who is Panzer?
200kg... dam my everything is still so weak.
DL 175 5x5
SQ 105 5x5
Bench 110 5x5
OHP 55 5x5 (and Grinding)

>comfy
https://www.youtube.com/watch?v=tESAuxluOK0

>>38672555
kek

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>>38672244

>strained a rhomboid and spinal erector while cutting
>started coughing at the bottom of a squat when sick, tried to rack weight, thumb was caught between rack and barbell for a second

Thankfully nothing major.

>>38672572
>tfw didn't revise for exam in order to complete gurk III
>got an A

>In January 2011, Matthew Riskin Bean, a 20-year-old man from New Jersey was sentenced to 45 days in prison for cyberbullying on 4chan.[156]


I'm going to prison lads

>>38672616
>In court filings, Bean’s lawyer claimed that his client’s small stature--the felon is 5’ 4” and 110 lbs--could make him the target of jailhouse sexual abuse.

wonder what his wilks was like

You can't get raided by the FBI for cyber bullying.

Isley is a wea

>>38672566
that would be me newfriend you actually really do look like me but like 60-70lbs lighter

>>38672563
well thank you friend

>>38672674
I'm a cripple so I have to do this
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf
Every day, twice a day.

But I think you'd benefit from doing it, even if you weren't even injured. Probably to a more advanced state.

Just make weighted planks and side planks a staple of your program. The curl-up is also great, and the cat camel stretch feels amazing for my shit spime at least.

>>38672002
Isley are you ever going to break 400 raw wilks? Haven't you been training for like 5+ years?

>>38672674
so you're like 6'3" 215-225?
Or am I missing something and getting trolled.

>>38672737
You'll see one day.

400 wilks is a brick wall.

>>38672748
I was joking by saying you look heavier than panzer, inferring panzer was a twimk.
You two look the same though.

I also said you'd have a 200kg bench because you have short arms. Incredibley short.

>>38672737
Yes. Fingers crossed, I might be able to do it in three weeks. Depends on what I bring on the day. Bonus for competing in the morning, but I do hate the venue I'm competing in.

And to be fair, it's five years with a two year break between years 2 and 3.

But I've been doing sport competitively for five years. Mate, I'm just a genetic dead end. I'm not good at any sport.

>>38672753
isley put your trip back on

>>38672810
I don't know, you seemed like a good sport after i fucked ya mum

https://www.instagram.com/p/BKO7ErDBMnv/

She's a big girl

>>38672810
>But I've been doing sport competitively for five years. Mate, I'm just a genetic dead end. I'm not good at any sport.

Brutal, desu senpai. Now i feel bad for even asking. Honestly, I hope you get there.

squat is stuck at 112.5kg on ss please tell me how to fix without telling me to start intermediate programming I really don't want to

>>38672828
How come girls have bigger legs than men? I know girls who don't lift who put my dino quads to shame

NOT FAIR

>>38672843
https://m.youtube.com/watch?v=WZFaP9pT3V8

Just sneezed and my lower back didn't hurt. That's new.

>>38672810
>I'm just a genetic dead end.
no you just train stupid

>>38672616
Lol

How did he even get caught?

>>38672905
Someone probably reported his post.

>>38672782
I figured there was no way he was lighter than me.

But what does he look like? I'm aiming for 200+lb so it might be a good "goal body"

>>38672923
>panzer
>goal body
Never lift a weight with your upper body

>>38672923
Picture Bobby Hill with skinnier arms

>>38672923
>goal body

You don't want Panzer's body. Believe me. He's like 5'8 weighs 89 kg. He hates training upperbody and just deadlifts all day so he can deadlift 240kgs but only benches like 113kg.

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>>38672923

>Wanting to look like this

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>>38672923
Pic related is a good 200lb+ goal

>>38672264
You might be able to get a faster break off the floor if you pull tension into the bar, and push your knees forward a bit.

>>38672954
I'd be happy with that too. I can't believe 200lbs 1 year use to be 400lbs.
He looks good here, despite it though.

>>38672264
I had the same problem with my deadlift, try pulling sumo, if will solve a lot of problems, feel more natural and feal easier in general.

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>>38672954

>>38672992
>only white guy there
Das London aright

>>38672933
>>38672936
>>38672941

Yea...i'm 6'3" 157lb with disproportionately long skinny legs.

>>38672970
I get the Tension..will do.
but care to explain the knees forward?

>>38673021
>6'3" 157lb

Have you been gaining weight lately? If you want to get strong you'll need to put on some serious weight. End goal should be like 230 lbs. Just don't do it too quickly and get really fat.

Want to shave my ass area because I have the look of it.
But i know it's important we have hair there.

>>38673132
1.5 years ago I was 130lb give or take a pound or two.
(yea it was disgusting)
So I've put on an "ok" amount of weight, but only started lifting and getting serious 4 weeks ago.

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>>38673132
>End goal should be like 230 lbs.

>>38672443
>tfw no injuries because weak
FTFY

https://www.instagram.com/p/BKO8ki2j-JR/

>tfw can't get the bar down on my mid back like dennis

>>38672971
thats isley kek

>>38673021
Knees forward lets you get your hips a little closer to the bar, and allows some more quad/knee extension. Dont exaggerate it, just an inch or two, whatever feels like you're loaded and ready to pull.

>>38673216
Hes like 390+ at 6'3"

Boardshits is 6'4" and 230+ ask someone for one of his pics.

>>38673141
>not shaving off all your body hair to be more aerodynamic when squatting
are you even trying harder?

>>38670264
Why not get an adjustable bench? You'd be able to do a bit more.

>>38672938
>5'8 weighs 89kg

So panzers either Brett Gibbs tier or fat as fuck? I think I'll go with the latter desu

>>38673216
What a joocy T A N K

ay lads, been out of the game for a while with inconsistent lifting. can anyone recommend an intermediate program to get back on track? sometimes i just need a spreadsheet to stick to for a while. my best recent lifts are

squat 170kg
bench 120kg
diddy 220kg

at bodyweight 100kg (lanklet)

thanks in advance. i ask because i know you guys keep up with the latest stuff. i'm up for any number of days/week or whatever

>>38673451
Birdshit is weak, and he'd be the first to admit that he should really go up a weight class, but won't because his gf cries every time he eats.

Just stick some milk crates and bumpers under your bench, no need for some fancy gizmo

How tall is Body Oreo?

>>38673500
5/3/1
http://www.allthingsgym.com/531-excel-spreadsheet-by-poteto-v1-28/

>>38673528
5'11, though he tries to claim 6'0.

>>38673500

2 8
8
F R E E
R
E
E
P R O G R A M S
R
O
G
R
A
M
S

>>38673500
>I ask because I know you guys keep up with the latest stuff

theres no such thing as "trendy" programs


r-right?

>>38673547
you'd be surprised. a few years ago people were actually big on 5/3/1, which is a shit program for most people since you only squat once a week

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>back is really tight from deadlifts
>lay on foam roller and slide down length of back
>spine cracks all the way along it
Literally better than cumming

>>38673558
I do 5/3/1 but switch up the BBB.
Squat day - high rep deadlifts
Bench day - high rep shoulder press
Deadlift day - high rep squats
Press day - high rep bench

>>38673639
This sounds like a decent layout but high rep squats after deads? Wew, my lower back is already complaining

>>38673613
So Accurate
yoga did it for me, with lower back/neck tension

Literally cracked a crack that and relieved pain I've had for YEARS.

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>>38673717

>>38673717

Behold, the cry of a man who does not try hard enough.

anybody done the TSA intermediate program?

is it any good? what days of the week did you do it on?

LISTEN TO THE WIND BLOW
WATCH THE SUN RISE

RUNNING IN THE SHADOWS
DAMN YOUR LOVE, DAMN YOUR LIES

>>38673741

My cousin is literally sponsored by Bryce Lewis and runs a program that's basically the same program for peaking, but tailored to her strength and weaknesses. She's pretty strong for a girl so I guess it's good.

>>38673790
>for a girl
Triggered.

>>38673829

I mean, she deadlifts more than Lith.

>>38673736
"Unless you're injuring yourself, you're not trying hard enough"

I'll stick with my non slipped disks cheers

>>38673841
Not really saying much there

>>38673717
It's really not all that bad tbqh, and I did even more squat work than the BBB

https://www.instagram.com/p/BKO8QePjAPG/

Haack already put 7kg on max squat since ipf and it didn't even look that high of an RPE. Holy shit, I'm starting to believe the secret chemist roids meme

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>>38673912
No.

>>38673912
He squatted 310 at mock meet at rpe like 4. Dude is literally Norris tier,

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>>38673558
>5/3/1
>which is a shit program for most people

5/3/1 was GREAT for most people. Most people are:
>intermediate in terms of progression
>lifting for general strength
>don't want to squat more than once per week
>are too lazy to find more complex programming

5/3/1 got a lot of people to stop over-thinking and start lifting consistently with long-term progress in mind.

It was a deeply flawed template for PL and more specific goals, but the "basic 5/3/1 meme template" is defunct.

Wendler put out some great literature for PL-Specific 3/5/1, and Beyond 5/3/1 has modular templates for nearly any strength pursuit. Not to mention the "challenges", which are fun.

IMO, Beyond 5/3/1 is one of the best Intermediate chunks of training info out there for people that want a template to fit their personal schedule and conditioning needs.

> used to row
> depressed all the time
> oneitis hated me and friends did too
> quit for gains
> lift all summer
> feel cool breeze and get nostalgic about rowing
> remember /Plg/ and that I could bench 3pl8 in time
Wew glad I didn't get tricked into cardio again

>>38673961
Honestly, I did 5/3/1 for 4 months when I had a training age of at most a year. On it I put 10kg on my dead, 10 kg on ohp and my squat and bench either stagnated or regressed. On a month sheiko plan I put 25kg on deadlift, 20kg on squat and 10 kg on bench...

5//3/1 was a waste.

>>38673741
It's shit

>>38673741
I got reasonable bench gains out of it, by upping maxes but it was shit for everything else

>>38673990
i had a similar experience. made great deadlift and OHP gains (+20kg and +15 respectively, up to 230kg and 85kg) but bench and squat went nowhere and I gained 20lbs of fat.

>>38673990
>5//3/1 was a waste.
For you, sure. Sheiko is end-game programming to the fullest. Highly specific for PL only.

At some point, you will have to deviate from that kind of training to rehab, cut weight, or take a break because of the "repeated bout effect". Or worse, you may find that you don't have time for 2+ hour sessions anymore. That's where different programs have their place.

>>38674034
>Tfw no matter the program, every session is at least 2 hours
G-guess I should cut back on accessories

>>38674088

Do your accessories, unless you want to have noodle arms and lmao no shoulders.

>>38673829
>#not strong for a girl, just strong

>>38674102
Could have just posted a picture of panzer.

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>>38674113

Like this?

>>38674102
>Do your accessories
Yup. Especially if they keep you healthy.

Curls can go out the damn window in the last month of meet prep, but too many people train like they are in the last weeks before a meet year-round.

>>38674088
or stop dicking around on your phone

>>38674034
I feel like sheiko only has to be as hard as you make it. I am getting sessions done in a bit under 2 hours. But I am using dumb inflated maxes. You can also spread out the work over more days if it's easier for you schedule.

>>38674102
Yeah, should just do less of them

>>38674180
I only spend as much time on my phone as I need to recover for my next set. And it really is only for my main sets, they take up like 70-80% of the time. If I didn't have something to distract me, I'd get antsy and go into the set too soon, and underperform or fail it, like I've done many times before.

When you wqnt 1x5 but end up with 2x3 instead... :^(

>>38674021
>I gained 20lbs of fat.
ahh, bad luck man, shitty program

HELP FUCK
300x10
5x10 225
5x10 leg press
5x10 db split squat

My legs are on fire

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>>38672933
>>38672936
>>38672938
>>38672941
>>38672954

I will smash all you shits in the face

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5th set of 3 at 155kg, gonna have to work out to do low bar sometime before next comp but whatever.

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>>38674123

>>38674357
don't unrack like that and start doing lowbar

Someone bullied me last thread and said I had the worst squat form in plg and that is just simply not true fuck u anon

Discord when

https://discord.gg/KWB3S

>>38674379

Speaking of this image gotta run to A&W for a couple teenburgers lads.

>>38673990

I did 5/3/1 for a year and a half and got a 360 wilks, so....

>>38674379
Shame you couldn't put any size on your upper body whatsoever kek

>>38674432
it went to as follows:

1)legs

2)gut

3) neck

I dont understand

>>38674402
play dota with me

https://discord.gg/feFRM

>>38670264
I got the same rack for my dafs home gym. Dont forget a pair of bumpers for deadlifting

>>38674456
dota is bad and you should feel bad

>>38674464
play insurgency with me

>>38674430
You could have supersetted kettlebell swings and jumping jacks for a year and a half and gotten a 360 wilks.

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>>38674447
404:neck not found

>>38674467
I play the following games:

wargame reddragon

arma 3

civ v

left 4 dead 2

das it

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Hey guys. I have been doing Grayskull's LP for 7 weeks now. I started to plateau on squats and bench press 2 weeks ago, but still progressing on my pull ups, rows, and DL at a good rate.
I can notice Im missing volume, and this program is just a classic 3x5 (pic related).

My liftsand bw are:
Bodyweight: 81 kg
Age: 23
Back Squat: 115 kg x 7
Deadlift: 140 kg x 7
Bench Press: 75 kg x 8
Overhead Press: 55 kg x 5
Chin-up: +20 kg x 5
Pull-up: +25 kg x 5
Pendlay Row: 80 kg x 9

Do you think I should change my program? Where should I go form now? I do not intend do competitive PL btw.
Thanks in advance

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>>38674497
>no souls games

>>38674552
DS3 ng+4 reportin in

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>>38674552
Shit games only liked because memes git gud lmao

>>38674497
>wargame reddragon
>arma 3
They look fun but I don't want to invest the time it takes to learn them

>civ
>l4d2
Nice

>no das
>no csgo
Cmon now breh

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>>38674571
>tfw le gitgud maymay destroys the credibility of an actual good game

DaS... DaS had a hard life...

>>38674571
Das1 and bloodborne aren't that difficult and they're by far the best because of A+ level design and replayability . The other ones are basically git gud shit tho, ya.

>>38674654
Idk if i have the finger strength to press x for roll so much though.

>>38674582
I have 900 hours in wargame red dragon

its wonderful

>>38674697
Except you sperg constantly and rage incessantly making everyone in the match hate you.

>>38674703
maybe they should not be bad

>43 cm calves (16.92 inches)
>never trained calves before
>never been fat
wtf? Getting my sleeves over my calves is so hard. They leave impressions in my skin for the rest of the day from 30 mins of wearing them. If I got a size up I wouldn't even feel them on my quads

>>38672892
i super ktf my bro

Did 4X8 bench @225 today. Was pretty easy and didn't cause me any pain.
Got home and realized that I re-aggravated whatever shoulder/chest fuckery I had.

This one seems like it'll go away within a few days though. Knees feel pretty good too. Think the leg extensions are helping.

>tfw looks like I'm getting healthy again

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>>38674788
>>tfw looks like I'm getting healthy again
>smokes marijuana
good one