/PLG/ Powerlifting General

No video, but am i benching wrong if I feel a heat in my shoulders? It doesn't feel sore, like I'm losing strength, but the best makes it feel as if I'm doing work with my shoulder instead of my chest.

Even with the same form, if I'm not conciously engaging my pecs during the lift will it not fully focus on those muscles?

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first for isley is fat but cute

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>>38742305
wew

I really like isley and i Hope he gains enough confidence again to Update his yt channel

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Some big guy waited for me to finish squatting before he curled in the rack today. Had to visit a different gym.

>WAWTT?

>Have you had anything great to eat recently?

>What are you listening to?
>How is it making you feel?

>>38742405
Mang's back, back again, mang is back, tell a friend

Jesus, that deadlift. I've seen stone loads with less rounding.

>>38742439
>today
Did some work on the rowing machine this morning, followed by some pull ups, light bench and more rows.

Then went sailing in a reasonable breeze so pretty tough.
>eating
had pizza, wasn't bad
>listening
Nothing
>nothing

>>38742222
N A T U R A L
A
T
U
R
A
L

A M E R I C A N
T
H
L
E
T
E

>>38742543
Don't reply to me. Get cirrhosis and die you cunt.

I'm starting Sheiko tomorrow boys, not gonna lie I'm excited. Doing the over 80 template from the site. Moving off 5/3/1 so I'm embracing what I expect to be horrendous DOMS

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>>38742562
Tired meme

>>38742568
I've ran it, here's what to expect
>first week your chest becomes super tight like its about to rip. Just do your flies.
>everything else is the same old repetitive grind
>starts feeling easy near the end
>you think you've added so much to your total
>finally max out after 3 fucking months
>hit old maxes
>deadlift actually got worse
>can't do any more
>you sit on the bench rubbing your blown out shoulder

>>38742581
It's not a meme. I genuinely hope you kill yourself.

>>38742568
Lel you won't get any DOMs from sheiko.

>>38742590
Tbh flies are the devil. I recommend removing them altogether, or substuting them for light dumb bell bench.

>>38742600
Flies are the reason I've got such healthy shoulders and chest. I wouldn't trade them for the world.

>>38742600
nah tBh

>>38742610
this

Just do light flies. I solved my pec shit with light flies

>>38742633
Didn't you hear Isley? Trade out your dumbbell flies for thrice daily weighted chin-ups, don't bother controlling the descent if wills just waste your energy, then max out bench press again to stretch the pecs.

>>38742596

>>38742610
>>38742633
YMMV but I've been using 4-6kg dumb bells and it only ever exacerbates my shoulder pain

Also phil SU, you sub them for heavy DB press

>>38742657
Keep at them, use a heavier weight. Are you talking about the shoulder pain from doing them or a shoulder injury in which they aggravate?

>>38742657
>Also phil SU, you sub them for heavy DB press
I dont sub anything for anything.

It says "Chest muscles". I do flies 95% of the time and wide DB bench 5% of the time. Our dumbbells only go to 53kg. Thats not even a heavy 20repper for me.

>>38742687
What annoys me is my local general fitness centre has no equipment needed to train PL, but has Dumbbells up to 65kg, while my powerlifting gym has Dumbbells up to 30kg. I think someone donated a 45kg dumbbell though kek

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>>38742679
I kept at them, then i stopped doing them and the pain went away last cycle

It's shoulder pain from doing them

>>38742723
Retract shoulder blades when doing them if you don't?
I had shoulder pain when I began doing them, few months down the line I can do a full range of motion, feel the stretch and I'm pain free. Took like 2 months of doing 150 reps a week, every week.

>>38742733
Lmao I do the flies like I'm doing a bench, retracted, arched and I even have to go slow as hell at the bottom and I'm using 6kg

I know what I'm doing and flies are cancer (for me)

>>38742743
I doubt it, sounds like you're being stupid.

>>38742748
Really, which bit sounds like I'm being stupid?

>>38742767
>I'm not willing to change, I inow my body from doing something once for a few months and never trying again

That's the same reason why I thought I was stronger without a belt once Smh Tbh Senpai

>>38742785
I tried again recently and now my shoulders (or rather the tendons of my pectorals) are killing me when I bench.

>>38742819
I don't believe you're doing it right. You must have some underlying issue. Get a deep tissue massage of something, do some shoulder rehab, sounds like a funds mental issue more than anything.

>>38742847
Or something*
Fundamental *

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Is this actually the Spotoshot method 2.0 or am I getting epic memed into blowing out my shoulder?

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>>38742847
OR I could do what I do and make a substitution of flies for a similar alternative that serves the same purpose but doesn't cause me pain

I can't believe you're taking the substitution of light DB for DB flies as a problem

You know I switch back extensions for reverse hypers (because I have a reverse hyper) and dips from more tricep extension (because I have nowhere to do dips)

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>>38742878
>am I getting epic memed into blowing out my shoulder?
The spotoshot method for naturals is an epic meme:
The only person who got strong doing it is full of drugs.

>>>4 days a week of RPE9
>>>mvq

>>38742883
Reverse hypers are similar to back extensions, same with dips to tricep extensions, but dumbbell press and dumbbell flies serve a different purpose. Dumbbell press does not take the chest through its entire range of motion, nor does it stretch out the chest and shoulder muscles.

>>38742878
Are you the same guy that was spamming questions about it yesterday? Why don't you come on whenever that guy's on and just ask him, we don't know shit about some american night time meme.

>>38742888
This is getting expensive, £50 for a slingshot, £50 for a months dosage, when does it end? I just wan an bench.

>>38742906
Ask who? What? I don't know anything about this program and am trying to learn more.

>>38742905
A light dumb bell press can easily take the chest through its entire range of motion and stretch the pectorals out.

>>38742936
nope

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>cutting
>lifts getting weaker
>gym performance inconsistent

ravioli ravioli give me the death i deservoli

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>>38742942

>>38742925
The dude that came up with it. IIRC this spotoshot thing started because someone asked him about his bench training and people turned it into a meme.

>>38742952
Ew don't post anime near me

>>38742954
Who is this dude. I thought it was a program from eric spoto Tbh.

>>38742222

I legitimately don't understand how Haack's skinny little legs move the fucking weights that he does. His form looks so weird, too. Like a high bar squat

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>>38742969

>>38742687
>>38742936
which one do i listen to

i always just do the damn flyes but i really don't feel too much of a stretch from them and they're a little shitty to do with a wingspan like mine

considering DB bench sub

>>38742974

How is he passing tests if he's on juice

>>38742979

IPF is a lolfed

>>38742979
probably by taking test base and tren base daily
literally 4 hour window where he would test positive.

>>38742977
It doesn't matter. Choose whichever, flip a coin.

>>38742979
He does an ebin cycle off

>never peaked for a meet

>>38742962
I'm not sure, but the american trips could tell you. I just remember boardshorts asking the guy, the guy explaining it to him and going caveat emptor, and now there's this meme.

why do americans love doping in tested feds?

>>38742993

What does this mean? Sorry, I dont know a lot about steroids

>>38742984

I have heard stories of basically just paying off officials in IPF to avoid tests. But I dont think that would be happening in Haack's case - he's just a college student isnt he?

>>38742979

There's no point arguing with Isley about whether or not someone is using. Any lifter who is successful training in a way that Isley disapproves of will be assumed automatically to be on gear.

When his preferences for training change, so will his claims about who 'must' be on to be successful with their programs. It happened with Sheiko, it'll happen again as soon as some other bug bites him.

>>38743018

Odd sentiment from him when he also did roids to make up for being a genetic dead end.

>>38743032

isley's done roids? no way, he's too weak

>>38743032

Isley may be a geared lifter now, but he's not a lifter on gear.

>set 5 of 7 of squats
>knees feeling fatigued

>Isley keeps meeting up with GBro
>a known steroid dealer
>isley runs a drug dealers program
>isley has dbol bloat
>Isley got fat to cover it up
>very obvious he is roiding

>>38743035
he literally admits to cycling roids in this thread
>>38742723
>I kept at them, then i stopped doing them and the pain went away last cycle

>>38743097
It also explains why he's having joint issues and his sudden bench progress.

>>38743105

He meant "training cycle"

Are you dense?

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5x3 80% squats and some light bench in a few

wish me luck, it's been a shit week lifting wise

>>38743005
Tbh they probably have a lower percentage of roidaroos since they have a thousand lolfeds.

How is there even an argument for steroids?
If one person competes and takes steroids they are at an un fair advantage, so everybody takes steroids, and now you're back at square one. Everyone is on an equal playing field except now the mortality chances are higher.

>>38743176
They kind of improve your performance just a very little bit desu

>>38743176

Compared to the damage that the actual sport performance wreaks on the body when performed at a high level (juiced or not), the risks of steroid use are generally low enough that any argument for banning their usage can also be applied to the sport itself.

>>38743176
Because competitive people will seek out every advantage. I could rewrite your post subbing "eating meat" for "taking steroids" and no part of it would change. They're against the rules, don't use them. Just leave it at that.

>>38743231
Vegan retard

So sheiko 3 day program for over 80s has been deleted from the sheiko forums

Did boris decide the masses aren't worthy of his programs?

>>38743259
You're a bit dim. I'm not vegan.

>>38743304
Dumb vegan
>>38743302
Dumb skeleton

Esmeralda was the best

>>38743195
well maybe at reasonable doses. But what would happen if you draw the line at 500mg of t per week (or whatever)? You'd just end up having the same problem with cheating by people adding larger doses or different compounds. 0 is the only reasonable place to draw the line.

>>38743533
The line is already drawn, it's just ignored because there are people that care more about winning than the spirit of the rules.

>>38742888
>The only person who got strong doing it is full of drugs.
Because people who aren't full of drugs haven't finished the program ever yet.
Alex seems to be making good progress with it.

>>38742878
>>38742925
>>38742962
Spotoshot 2.0 is a program that was made by an imaginary steroid main who took his bench from 405 to 555 in 6 months with it. Strong Alex has been running it for the past couple of months and hasn't maxed yet, but seems to be maxing solid progress. The 3x RPE 8 should be close grip bench, and instead of doing days 1,2,4,5 I know Alex does it 1,2,4,6 (not that it should matter that much).

>>38743599
Alex is on steroids? :0

>>38743614
No, he hasn't finished the program yet. Alex did not come up with spotoshot. Imaginary steroid man did.

>>38743625
Who is imaginary steroid man?

>>38743642
The guy who won the 5 pl8 deadlift race on here. He's a twink with like a 520+ wilks or something crazy.

>>38743599
>implying that's difficult when you're full of drugs

>>38743682
I'm not implying anything. I'm just saying what I know about the program.

>>38743682
You're on drugs and only added like 10kg to your bench despite running a notorious russian roidaroo program, you really shouldn't talk.

Im writing my OWN bench program:

The high intensity RAM Method: (requires Titan ram)

Day 1:
Paused bench 4x5 warm up sets (pyramid)
Paused bench 1x4 top set @ RPE 9

Day 2:
RAM bench 4x5 warm up sets (pyramid)
RAM bench 1x3 top set @ RPE 9

Day 4:
Paused bench 4x5 warm up sets (pyramid)
Paused bench 1x3 top set @ RPE 9

Day 5
RAM bench 4x5 warm up sets (pyramid)
RAM bench 1x2 top set @ RPE 9

Add 2.5kg of your previous weeks weight a session

Deload every 4th week.

Pause is competition length

>>38743654
>a 0 wilks
FTFY

>>38743687
Okay

Any comments on the HIR mentod? (high intensity RAM)
>>38743712

>>38743712
You're missing the only thing that actually matters for a program.

>>38743762
What?

>>387437155

HIRAM is for nut jobs

>>38743767
I posted that before I saw that you had named it. Disregard.

>>38743755
>not even 100 bench reps in a week
Enjoy your no volume gains.

>deloads
Quit being a pussy.

>>38743789
Intensity drives bench

>>38743771
Thank you

holy fuck
https://www.instagram.com/hrydholm/

>>38743789
>Thinking you need even that many to make progress
Lol, GDE confirmed

>>38743855
>tfw you'll never get 1000 followers pulling 100 kg and squatting 80 kg because you're a man

>>38743910
You probably can get that much squatting 140-180 and benching 120-140 which both aren't crazy numbers for a man even genetic dead-ends.

>>38742543
Ye

>>38743910
>implying 1000 followers is a lot

wtf I hate this thread

>>38742743
>arched
why

>>38742977
bend your elbows a bit, shoulders back, hang for half a second at the bottom

>>38744420
This is the wurst plg ever

>>38744422
Reduce strain on the shoulders. Not maximally arched, but arched.

>>38744367
I cannot wait untilthe day he gets an OOC blood test

>>38742969
It is highbar.

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Bench today a comfy

>>38743796
>Intensity drives bench

I actually have definitely found this to be true. I can squat much lighter weights and make gains there, deadlift fairly heavy for lower volume and see progress, but bench I need higher volume at fairly high intensity to see any progress at all.

I have incline bench programmed but I have never done it before.
I know I have to arch but which grip should I take?If I bench max grip would it make sense to go a little bit narrower?

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>>38744464
>yellows outside of smaller plates
trash

>>38742878
ye that looks good except on days 2 and 5, that 3x@8 is supposed to be close grip, not more slingshot

>>38743614
yeah I drink the water at madtown

>>38743642
pic

>>38744517
Was working in with someone doing 95kg

>>38744516
>would it make sense to go a little bit narrower?
Yes

>>38744516
As wide or wider desu

>>38744542
how do you get your hands like that so that your wrists are so far outside the rings?

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>>38744554
I internally rotate my arms and use wrist wraps to deal with the strain

Although I can physically do it without wrist wraps. It just stops the pain. As in this webm from a year ago.

>>38744565
thanks. Do you find the the internal rotation of your arm changes the bar path or elbow path at all?

>>38744581
it changes the elbow path. They will be more flared. bar path need not change.

Fuckin hell I hate squatting why can't I just bench and dead all day?

tfw you will never marry ilya ilyins daughter

>>38744565

Reminder that this is how real men bench

https://www.youtube.com/watch?v=_8Kg1qB_k-Q

>>38744619
He's full of drugs, it doesn't count.

>>38744608
I met a greek couple whose kids went to school with Pirros Dimas' kids. Said they were all smart and athletic and one of them was going to yale. some people have it all.

>>38744619
>real men need to use suboptimal form, not lifting the highest amount of weight they possibly could be lifting, because they've been injured to hell and back
I'll choose not to be a "real man" then

Squatting is gonna be fun today, ass, quads, and low back feel absolutely fried from maxing sumo yesterday

>>38744598
T__ H______

>>38744619
I have to bench like that to keep my supraspinatus from flaring up

>>38744650

Actually this is legitimate criticism. I felt like quitting after my third rep under 360 lubs, but then I told myself to "try harder" and ended up getting another sensible three reps for a total of 6x360 at RPE 9.

I just fucking hate it because I always end up with a stiff back which means I was going too deep and I didn't film myself because I was too lazy but now I'm full of self doubt and blah blah cry me a fuckin river etc.

>>38744647
>tfw stupid, unattractive and lazy

>>38744690
>Too deep
Better than being too high, imho. You can do it pooptine, I believe in you

I'm pretty sure I know why my back rounds when I squat now:
http://strengtheory.com/help-squat-catch-deadlift/

In the section on thoracic erector strength it sounds like he's describing my problem exactly. What do you guys think? Also are SSB squats close enough to front squats to fix the issue?

does anyone know any padded ipf approved underwear? my penis and balls get tiny when I workout and I am self conscious about it and if affects my performance

>>38744724

They're better than front squats.

Also keep in mind your femur length and how much knee travel you allow may be forcing your body to lean forward more than comfortable.

Remember kids "Sit back" isn't for everyone!

>tfw my shoulders also feel like shit when I do flies

I don't get it. They are fine in the bench and also fine over all, but flies ... They jus feel horrible, even with low weights.

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>>38744724
inb4 you ask me about the article and I have to explain to you that I opened it, saw how long the scroll thing had to travel to reach the bottom, and closed it because it was too long

>>38744749
VERY good post

>>38744749
I know I don't have very much knee travel when I squat, but it just feels natural that way. Should I try out forcing more knee travel instead of just going down in a natural movement?

And why do you say the SSB is better than front squats (I'm not disagreeing, just curious)?

>run sheiko cycle
>add 0kg to my bench
>mess around for 2 weeks. Come in and do some almost daily maxing.
>rep my max bench for 3 at RPE 9.5

I finally understand what it means to forget to get strong.

>>38742439

>WAWTT?

Recovery sesh on TM but I signed up for an oly lifting course so today I've been squatting for 80% of my 5RM as well as some front squats and jerk variations

>>38744789
Similar to fronts, heavier load.

>>38744789
>And why do you say the SSB is better than front squats

More meme = more better

(There's a legit reason to do with how it places the center of gravity in front of the lifter, how it isn't limited by wrist mobility, and how you just honestly look way cooler doing it etc.)

Try experimenting with knee travel lad, and make sure you actively fight to keep those knees out and going forward at the bottom of the lift.

Anybody interested in running HIRAM 2.0?
You must report back the results.

Requires a titan ram

>>38744818
>titan ram

Master trolling, lad.

>>38744861
Why do you think this is troll

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>>38744875

>>38744818
no I don't like copycat programs made by people that exist

>>38744875
because the ram is shit
only isley shills it for the bants
he doesnt even use one lol

>>38744922
Every Google result is always in favour of the RAM.

>>38744906
Well I don't like u

>>38744724
SSB/Front squats and snatch-grip deadlifts are good for thoracic erector strength.

>>38744937

Google results are also in favour of sucking dick.

Off to work lads. ilu.

>>38744937
from people that bought an inferior product and are trying to convince themselves more than anyone else that they didnt make a mistake no doubt

pretty comon

>>38744953
KYS Mark bell shill

The slingshot is cheap Vietnamese sweat shop shit
MARK BELL isn't even a real company

>>38744963
>isn't even a real company
what does this even mean?

>>38744963
https://www.howmuchyabench.net/slingshot/
Real company jesus fuck

>>38744949
I might try out some snatch-grip deads sometime then. In the mean time I'll just do my 5x5 SSB 2x a week LP.

>>38744987
He's trying to shill his liberal logic that corporations aren't people, but he forgot that the converse of a statement isn't equivalent to the original statement (just because corporations aren't people it doesn't say anything about people not being corporations).

>>38745019
>>38744987
MB:
Cheap
Vietnamese
Sweat
shop

Titan:
High
Quality
Professional
Product from a real company

>>38744565
isley isley wouldn't it be better to breathe into ur chest, instead of ur belly so you decrease the rom even more?

>>38745060
You are so autistic man. I wouldn't be surprised if you were cousins with Chris chan

Are sabo dl shoes good to squat in?
Or just in general, whats a good flat soled shoe for all three lifts?

>>38745083
>not realizing that I'm memeing

You think I act like this in real life?

>>38745062
i asked what a real company is
you just repeated your shit

what does it take to be a real company in your eyes?

>>38745091
DC

>>38742439
>WAWTT
I don't have anything planned, but I'm thinking of hitting some light deficit deads.

>Have you had anything great to eat recently?
Ate a whole bunch of stuff yesterday. The Daim cake was particularly delicious.

>What are you listening to?
LSG - My Body

>How is it making you feel?
Funny.

>>38745108
U wanna go m8?

Besides it's obvious that I'm memeing because corporation => ~person
and
person => ~corporation
are actually contrapositives, not converses :^)

>>38744528
Inside the mind of Isley

>look at this faggot benching sub 2pl8
>does he even know who I am?
>not even using wrist wraps
>why am I even working in with this loser, he doesn't deserve my presence
>sub 2pl8, powerlifter. Pick one
>why am I even working out here instead of Gibbs' gym
>I could be prepping for my meet right now
>I wanna go home
>my shoulders hurt

>>38745142
Take the autism test and tell me your score

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>>38745087
I went from squatting in Nike Free sneakers, to squatting in just my socks, to about 3 years ago getting some Adidas tennis sneakers --- none of that "air cushion" stuff--- but a real shoe, unlike the Converse Chucks.

I own some "weightlifting" shoes, but only use them for OHP and cleans/snatches. Feels weird to squat in them once you go flat.

I think for d-lift you want good contact with the floor so your ankle doesn't move and mess up your knee.... for bench, you don't want your feet to slip in any direction and wreck your pyramid base.

>not a foot man

>>38744949
>>38745060
>snatch-grip deadlifts are good

I can vouch for this.

>>38745157
I did, I got a 27. Tbh I don't think it's super accurate because I have a really good memory and like numbers. That artificially inflated it a lot.

>>38745166
Okay, I'll try them out soon. I should use straps with them though, right?

>>38745169
Jeez. I only got 10. You're more autismo than me :)

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>>38745180

>>38745200
F

>>38745169
I just hook grip it, but that's mostly because the knurling on my bar is almost nonexistent so the straps just slide around. Use whatever's comfortable for you.

Strengthening my core was the best thing I've ever done.

That's my life pro tip for you laddos

>>38745241

how

>>38745241
What exercises do you do for your core?

https://www.instagram.com/p/BKddEULDZ81/

>>38745252
>increased posterior chain flexibility without ever stretching
>helped support my lower back and fix my lumbar injury entirely
>look pretty cool with a thick core
>spine is in a safer and stronger position when lifting

>>38745256
Side planks, planks, RKC planks, curl ups with my hands underneath my middle back to keep a neutral arch, elbows raises off the floor.
Weighted planks.

Maybe stomach vacuums but I'm not too sure if they do more harm than good.

I plank 2x a day, every day.

>>38745180
I know someone who is truly autistic. I'm not even close.

>>38745327
You are close. Probably aspergers.

>>38745339
If you met me in real life, you'd know I don't have Asperger's, but whatever.

About to go to the gym to do some SSB squats.

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REMINDER NOT TO APPROACH TOM IN PUBLIC

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Squat form check please. YouTube vid cause I can't post webms on my phone

http://youtu.be/kWO4EjE1MlE

Set 5 of 7. Gym I was at had a squishy floor since it was on the second level so I had to stand on those deadlift mats. Might've fucked up my tightness a little bit.

>>38745288

So just anti extension exercises? I'll try it out. What about other plank variations like decline/weighted etc?

>>38745357
Weighted planks probably fine, perhaps not so much decline.

I need help lads. My wrist is so fucked.

I hurt it over a week ago and I can't do in heavy pulling such as chin-ups, deadlifts I think and definitely I can't pull myself up to the bar when setting up bench which is so annoying.

I can press fine, my wrist doesn't flex at all, but when I pull I get this intense pain in like the centre of the wrist.

Originally hurt it doing ez curls

What rehab can I do? Please help me :(

Found a channel where some nigger from the ghetto power lifts
https://m.youtube.com/watch?v=FxeqV2uVeCU

Black people aren't human Tbh, neither are Indians.
I only like Caucasians and some Asians, like japs and Chinese.

Is this wrong? I can't bring myself to like middle eastern and Indians and stuff.

I've only had 2 black friends in my life, but they were out liers.

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>bout to post my RPE 0 182.5kg 95% single with signals for some delicious (you)s,friendship and kom igens
>someone already posted it
>it got ignored
anyone have helium coupons?

>>38745280
Jesus this guy is fat

>>38745700
When you hurrying wrist front squatting, could you pressQ but not pull without pain?

>>38745280
wow that would be impressive if he was 20kg lighter

>>38745681
what country do you live in

>>38745700
How does it feel to know that migrants are cucking your country

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>>38745739
>>38745766
>>38745778

>>38745753
I couldnt supinate my hurt hand at 60kg deads without horrid pain. I could pull double overhand or with straps np.

Pressing was fine, but had to wrap up, and endure some 2-3/10 pain when pressing.

>>38745700
Kom igen bror.

Looked smooth af.

>>38745357
ree can someone just tell me if my squat looks good or not kthx

>>38745802
woah I think I have what you had, I injured my wrist while drunk wrestling and now I can't do anything while supinating my right wrist, there's a pain on one "side" of the wrist joint, but doing overhand anything is fine except for some light discomfort while benching and medium discomfort while overhead pressing

did you do anything to fix it or did it recover on its own?

>>38745823
I personally don't think it's good. Dunno how to improve it so I didn't say nothing.

>>38745802
What did you do for rehab?

>>38745815
Thanks lad. I had some mad pec DOMS but it still felt great.

>>38745842
Very much like what I had.

First off, make sure you didnt injure your scaphoid bone. My pain was quite alike an injured scaphoid, except it wasnt that. If a broken scaphoid heals in a bad way, you can have problems for a long time and may need surgery.

But yeah, I avoided things that hurt more than 4/10 on the painscale, didnt try to supinate my hand deadlifting and let it heal. Took about 8 weeks.

>>38745823
looks mostly fine, just don't let your knees shoot back out of the hole (this should eliminate any unwanted forward torso lean)
Max Aita's squat 'tutorial' videos could help you out here, although do note his is just one style of squatting among many and not absolute truth

>>38745872
Thanks for the input, do you have ideas on what looks off about it?

>>38745802
wrist tendonitis?

i had something similar, i could bench press squat and DOH deadlift all day but wiping my ass was RPE 10 due to the twisting motion involved

>>38745876
how far into your current sheiko (or custom made sheiko-inspired program, whatever it is) cycle are you? I'm curious to see if the gains train will keep going at its previous pace, I hope you can keep making those 5-10kg PRs every time but it's gonna run out at some point

>>38745917
Nah, snabbedi snab from a failed frontsquat.

>>38745932
My wrist hurts when I twist it or when I try and pull myself up on like a chin-up bar. May hurt deadlifting, I haven't tried, but I suspect nowhere near as much as pulling myself up.

Have I fractured the bone ;-;

Phil should impragnate this https://www.instagram.com/sandrasmoothie/ and make a Thor baby

>>38745944
Stop challenging it. Accept that you're injured and let it rest.

See someone who knows about anatomy. A scaphoid fracture test is easy for a pro to make.

>>38745952
It's so fustrating. I can bench press pain free, but now I can't pull myself up to the bar and set up for bench in a good position.

>>38745963
It sucks a bag of ass, but you're gonna have to find a way to get around it.

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>>38745991
are you having a comfy weekend?

>>38746026

>that unattended pot of boiling water

Absolutely disgusting.

>>38746046
OH look a 2016 tripfag making a bad shitpost
What a surprise

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what training adjustments if any do you guys usually make on a cut?

doing a run of sheiko at a 500 cal deficit or so, feel a little beat up heading into 31

reduce volume a little, or just try harder?

>>38746046
The fuck you're talking about, the cat is here.

>>38746063
Do you smoke?

>>38746046
In the non millionaire world that acts as a humidifier when you're using kerosene heaters and such for heating.
Throw some cinnamon sticks in there for a bonus.

>>38746063

You sound upset, anon.

>>38746111

All cats are good at is messing everything up.

>>38746161

I legitimately forgot about this.

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N8
E2
A1
S17

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>>38745700
>>38745700
i saw it.crying tears of habbiness for you

Just rolled myself up in carpet and got stuck, couldn't move my arms and I was leaning against a wall so I could roll out.

Luckily someone was there

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

Some recent things on my instagram....

215x6 deadlift
220x3 highbar squat
135kg hang snatch
140kg hang snatch nearly

>>38746201
wouldn't it be cool if you conducted a survey asking /plg/ posters 100 irrelevant questions with the promise of something rewarding and insightful after analyzing data?

oh wait...
*side note, what was the point of that survey anyway?*

>>38746246
Bad form. Baaaaad form. Weak core.

>>38746249
>what was the point of that survey anyway?
its an annual tradition
although he usually shows us the results

>>38746268
>annual tradition
what was the results last year?

>>38746280
ask norsie for them

>>38746280
100% of plg posters were gay retards

>>38746249
>>38746268
anons pls i'm sorry

I promise i'll get some work done on it today. going to gym now, taking dogbro to dogpark after and then working on it tonight and tomorrow outside of finishing moving apartments

>>38746280
I have them. I'll upload them again before I upload the results from this one

>>38746246
>poverty belt
retard

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>>38746295
literally laughed out loud.

Important
http://www.strawpoll.me/11243672

http://www.strawpoll.me/11243672

http://www.strawpoll.me/11243672

>>38746310
hey

fag

where are le results for test????????????????????????????

>>38746296
>I'll upload them again before I upload the results from this one
you just walked yourself into a second degree of meme posting senpai

>inb4 "norse where are last year's survey results?"

>>38746310
Song 4 song?
https://m.youtube.com/watch?v=VzRKyaniuAo

Stop bullying norsie for volunteer work!

>>38746352
kek

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What's the best method to rebuild one lift that you haven't trained for a while because reasons?

Was thinking of daily maxing or trying to follow a linear progression scheme

>>38746354
You were volunteer work but that didn't stop you bullying your parents

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>>38746352
im still waiting on norsies deadlift tutorial vid

any month now tho,
i can feel it

>>38746361
HIRAM 2.0

Would you like to beta test HIRAM?

>>38746361
YES.
4 weeks of daily maxing @8-9 RPE with perfect form and your technique will improve tremendously. keep volume low, and mobility work more frequently

then just LP to get back up to par before a more dynamic program

LOOKING FOR HIRAM 2.0 BETA TESTERS.
REPLY IF YOURE INTERESTED.

You can use a sling shot, but a Titan ram will yield better results.

>>38746395
Let's have some more info first

>>38746395
why is one of your pros for titan
>Product from a real company
?

does fit downsize their knee sleeves?

>>38746406
Works on very high intensity, one day is paused bench, one slingshot or ram bench, requires seriously pec stretching.
Volume is low, intensity very high. 4 days a week.

>>38746412
couldnt tell you
do they even wear knee sleeves?

>>38746412
>/fit/
Idk go ask them. They will probably tell you to go 100% raw

>>38746408
Looks really, matches my neon and black colour scheme.
Also is commonly said to be nicer to bench with / of higher quality.

>>38746421
>>38746427
what about plg

>>38746440
product from a real company does not apply to any of that

>>38746420
Hm. Sounds interesting. May I ask for your qualifications?

>>38746458
Idk what you're on about. Wanna run HIRAM 2.0 or no?

>>38746449
I bought the "competition fit" that SBD recommends desu

>>38746459
I am bench only. 177.5kg paused bench at 93kg.

>>38746449
ive got sbds
went by the 'tight fit' from the sizing chart

i wouldnt go any tighter, would just be a pain in the ass

>>38746465
>Idk what you're on about.
yes you do

>>38746503
nope

for the slow ones, HIRAM 2.0 is SSB

Strongman Month is over, mock comp is now.
Predictions?
Remember, I'm comparing to a month of basic TM programming.

My predictions at the beginning of the month were:
>squat stalls
>Bench progresses at similar rate
>diddly explodes

>>38746579
>strongman month
Explain

>>38746603
Month of training strongman instead of powerlifting to try to prove that specificity is a meme.
Axle DLs for max reps in 60 seconds, sled pulls and sprints, sandbag clean and press (which FUCKED my fingers btw, severe carpet burn all over my knuckles), that kind of thing.

HIRAM 2.0 BENCH PROGRAM:

Day 1:
Paused Bench - Warm-up, 50% x 5, 60% x 5, 70% x 5, 80% x 5, 85% x 5 (% of paused max)
Paused Bench - 1 x 4+ @ RPE 9 / 9.5
+ 2.5kg from last week

Day 2:
RAM Bench 50% x 5, 60% x 5, 70% x 5, 80% x 5, 85% x 5 (% of RAM max)
RAM Bench - 1 x 4+ @ RPE 9 / 9.5
+ 2.5kg from last week

Day 4:
Paused Bench - Warm-up, 50% x 5, 60% x 5, 70% x 5, 80% x 5, 85% x 5 (% of paused max)
Paused Bench - 1 x 2+ @ RPE 9 / 9.5
+ 2.5kg from last week

Day 5:
RAM Bench 50% x 5, 60% x 5, 70% x 5, 80% x 5, 85% x 5 (% of RAM max)
RAM Bench - 1 x 2+ @ RPE 9 / 9.5
+ 2.5kg from last week

Rules:
Deload every 4th week
Deload if you are getting less than 4 reps on days 1 and 2 and less than 2 reps on days 4 and 5
Rest no more than 60 seconds between the initial warm-up sets
Rest 3-5 minutes before the top set
Finish each session with very light Dumbbells flies. (3-5 x 10)
THIS IS VERY DIFFERENT TO SPOTOSHOT AND NOT A COPY

>>38746652
V nice

Spotoshot method 2.0
Start with weight you can do for 15+ reps

Day 1:
Spoto press - 5 x RPE 9
+5kg

Day 2:
Slingshot - 5 x RPE 9
CGBP 3 x RPE 8
+5kg

Day 4:
Spoto press - 5 x RPE 9
+5kg

Day 5:
Slingshot - 5 x RPE 9
CGBP 3 x RPE 8
+5kg

Deload <3 reps

=/= HIRAM METHOD

>>38746637
I bet you will lose strength.

What were your numbers in the events like though? I've pressed a 175lb bag before and it sucked.

>>38746637
Your bench will go down. Deadlift will go up. Squat is a toss up. Probably wrong, but fuck it.

>>38745225
Just got back from the gym and did a few sets of 5 snatch grip deads at 245. They felt really good in my upper back and I think I'm gonna start adding them in once a week.

>>38746751
>What were your numbers in the events like though
Bad, except circus DBs, which i was fairly happy with.
Everything else i would have been ashamed to attend a sub-Juniors event with. Especially my farmer's walks.
>tfw not even bodyweight per hand
Traps were super juicy afterwards though

>>38746816
You're like the opposite of me lel. I've farmers walked 265/hand at 190bw but my circus dumbell is abysmal, like 100 pounds.

>>38746816
>>38746845
>competes in strongman
>are not strong men

Really makes you think

>>38746874
P-please do not bully me. I am very insecure.

>>38746751
>>38746768
Btw, current results:
Squat true ORM actually down by 5lbs. Unsurprising, my legs don't respond well to low frequency, I've gotta squat like 4x a week to see actual progress.
Probably could have done better but i made a big jump on my second attempt, lost balance unracking so nolift, felt like i could get it so i tried again for my third, but the large jump was too much.

I'm counting this as a stall rather than regression, cause Old Max-5 was easy, could have hit the max, but got greedy.

>>38746897
I just told my mom about you and now she's laughing her ass off LMAO

>>38746943
:(

>>38747014
She says she wants to see a pic of what this "dyel noodle armed twink" looks like

>>38747024
I don't have any though

>>38747057
Take one

>>38747083
Remind me when I have a pump

>>38742305
How heavy was isley on the left? 92 ish? And how tall is he?

>>38747121
Do it cold

>>38747124
IIRC he was mid 80s in that pic, 6 feet tall

>>38747135
Only if you promise to say something nice

>>38742305
>asymmetrical abs
Poor guy, he's never gonna make it

>>38745700
bruh looked like you didn't even use legdrive, also any reason you have your feet so close to each other?

>>38747153
Okay I'll also let you know what my mom says

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PanzerCuck on lifesupport

>>38745700
Looks good but you need to use a wider grip

>>38747200
>trading pornographic pictures of men with a 15 year old boy
Wtfff

>>38747218
who is 15

>>38747230
Kommisar

>>38747243
that's not me

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How tall is bodoribro? Goal body, simular proportions.

>>38747257
6'1

>>38747256
Lieees

>>38746751
>>38746768
>>38746900
Bench true ORM is up 20lbs
I knew it'd go up, but i didn't know it'd go up like that, Christ Almighty.

>>38747264
He competes 105 right?

>>38747257
184cm
exactly as tall as me
yes, i met him

>>38747264
When will u ever cut, it's pissing me off how ugly you are now.

>>38747264
Fuuug. I'm 179cm but I also want to be 105kg without looking like a bloated idiot (like you tBh faM)

>>38747267
that's not

me

Currently doing SS, was wondering how 5/3/1 works for when i finish my novice phase?

>>38747257
what's the name ofthis guys channel again

>>38747308
531 is very slow, but very consistent.
It also lets you do meme lifts, which is always fun

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>>38747317
dunno. i JUST cropped this though so just search for the title

>>38746793
Alright. Did you end up strapping or hooking?

>>38747308
Works ok, hard to say anything more without knowing your training goals, life situation etc.

Might not be an optimal program for powerlifting but if you're not shooting for being nationally competitive the thing that matters most is going to the gym consistently, programming is secondary.

>>38747184
I tried for a while and gave up sorry

>>38747381

>>38747381

>>38747381

>>38747364
Ok Thanks. I'm not looking to be a powerlifter, just to work on strength

>>38747279
Yes

>>38747284
Yes

>>38747295
You won't do, you'll be like me, a genetic dead end

>>38747350
Alex has some straps so I just used those. I'll probably buy some for myself. I've never tried hook grip, but I've heard it's super painful for a while. Thanks for the suggestion m8. Hopefully in a couple months my thoracic erectors will be strong enough to keep me from rounding on heavy squats.

>>38747465
stop tripping till you have 400 wilks

>>38747300
its me