/plg/ - boris knows best edition

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1st for bunnies are cute.

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>>38801720
2nd for puppies are cuter

>>38801720
mirin the summer bulk on the right one

he's almost at isley's level

4th for Boris is leaner than isley

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reminder trying hard > form

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>>38801771

>He

>>38801796
reminder that trying hard with good form > trying hard

>>38801796
Wow you might be on to something.
He's natty right?

I have a status update on the mysterious girl, if anyone is interested

>>38801796
also reminder that Pete has had a bunch of surgeries and now never squats except in comp because it hurts him

>>38801857
I'll bite

>>38801854
yeah he's never failed a drug test

>>38801857
The one who lives in your dorm? Is (s)he FtM?

>>38801867
Took a closer look at the name tag on the door she'd go into. Always thought it said Andrew. But, it actually says Andrea. Looked them up on fb, and yep, they're a trap.

>>38801879
MtF

>>38801854

You've been an asshole lately what's with you?

>>38801887
>a trap
Better not tell, Prutus.

That's interesting they didn't try to move her into a different dorm. I'm guessing she just transitioned this year?

>>38801888
? Was merely inquiring on if it was really hard work or blasting liquid talent.

https://www.youtube.com/watch?v=RckVcl81yPA

Anyone got questions?

>>38801887
Can you give me an abridged version of the story, i just got on and this sounds like i missed a lot

>>38801915

I worry about you sometimes.

Off to play some dnd laddos.

>>38801907
No clue, I doubt it though. She looked decently convincing, at least at a glance. Her fb was very obvious though.

>>38801921
There's really not a lot to it. Just kept seeing a girl on my floor (a non coed floor), using the bathroom (guys only), opening the door to a room with her id and passcode, and was really confused.

>>38801888
he and amber broke up

>>38801964
Livia convincing or better? Also i'm surprised she didnt use the ladies room, given the social climate on campuses nowadays

>>38801993

MtF or biological woman, Livia is objectively unattractive.

>>38801993
Fb is very unconvincing, but irl she's not bad.

>>38802041
Thats what i meant, livias lack of convincingness

>>38802046
Is it weird? I dropped out of hs in 10th grade 3 years ago and have been away from most young liberals so i have little experience with non blue collar dudes and my gf. How socially accepted is that?

>>38801915
An average looking girl gave me her number while I was at the dining hall. I wish you were there to see it, you would've been so proud

>>38802073
Not really, tbqh. I really don't give a shit, was just confused initially.

>>38802073
In bigger cities it's not weird and is generally accepted, especially among young people. In more rural areas it's usually looked down upon, but people are usually still at least respectful somewhat.

>>38802041
Livia is 10x more attractive than your gf lmao

>>38802103
I feel as if thats a common opinion. Otherwise hows training been bud? Still doing nucky-nucks 28?

>>38802085
I don't believe you

>>38802121
Yeah i get that. All of the guys i work with (trump supporters, conservative white dudes), have the attitude of live and let live, as long as they dont encroach

Sorry im not sure if this is the right place to ask, but i want to compete in powerlifting in the near future, but im not exactly sure what my lifts should be before i compete.
Curently 5'11 " 158 lbs
Bench 195
Squat 260
Dl 300

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>>38802134
Trainings been good, pic related. Probably gonna stall on squat in the next few weeks though

>>38802163
Your total needs to be a minimum of 75 kg. That is the only requirement for a meet. Other than that, go whenever.

>>38802163
Compete whenever you want. Nobody cares about competitiveness unless it is at the international level which you are not. Compete often, gain experience and make friends in the sport, and keep training.

>>38802085
Just remember to make sure she's a virgin before you get too invested.

>>38802163

It doesn't matter how strong you are. What matters is having fun. Go, compete, see if you like it. Pick openers you can do for a 5rm, 2nd attempts you can hit for a 3rm, and 3rd attempts you feel are at or slightly below your 1rm.

>>38802163
Just compete whenever you want. You'll have fun regardless. My first meet I was 5'11 163 lbs and got
Bench: 187
Squat: 281
Deadlift: 408.

>>38802176
Are you just going to jump onto his intermediate 3day squat? Also wyd for DL? i think i asked you this last week but i dont remember

>>38802215
whats your best meet results?

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why is waking up at least rpe9

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>>38802229
1 day int, pic also related. I've been thinking of going to C6W for lower when I completely stall on squats.

>>38802215
This is bad.
Pick an opener as something you can do easy, your second your training max, and third a nice reach for a pr.

Don't be a lil pussy bitch desu. Meets are for PR's.

>>38802248
Why does she take so many pictures of himself?

>>38802232

My only meet results so far are 205/117.5/232.5, I missed my thirds in squat and bench. I weighed in at like 91.

>>38802261
>she
>himself
nigga what?

>>38802255
The beginner programs he has are weird, like 15 singles at %60 and essentially doing RPE rep training. Like dude i cant gauge rpe for shit, especially not for a set of 10. Why candytoe instead of greg?

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>>38802256
ye
opener is 3rm
2nd is 2rm
3rd is 1rm

>>38802290
The 2 and 3 day int don't seem very appealing to me, and I haven't done front squats in a very long time, so I have no clue what any of my rep maxes are.

>>38802300
>>38802256

I mean that's what I would do. That's not what I'd tell someone with no idea what to do to do.

>>38802265
dat bench wtf

>>38802256
My seconds were the results from my sheiko skills tests, and then the thirds were however i felt afterwards.

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>>38802265

>>38802311
You gonna do the int 3x bench?

>>38802315
>>38802328

Yeah I know.

I'm up to 215/130/237.5 now though.

>>38802311

I replaced the front squats with highbar desu. The three day int high volume bench is very nice.

>>38802311
Plus SBD in the same session is death for me, especially since my LP is coming to a grind. Might just do a fourth dl only day, any good suggestions for 1 to4 week dl cycles as opposed to mag/ort or coan/phillipi

>>38802335
Good stuff. Why good bench gains and decent S/dl gains?

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>Charlotte is being blacked

>>38802363

I'm doing Nuckols 28 free programs right now. So far from when I've tested my hips were fucked from doing sumo, so I've gone from the 2 day deadlift to the 1 day, otherwise I might have been able to squat and deadlift more.

The 3 day high volume bench is no joke though.

>>38802334
Yep

>>38802346
What about the int 3 day medium volume?

>>38802350
SBD in the same session isn't so bad, imo. But then again, I'm weak as shit.

>>38802389
Why do you like the int over the novice? His novice looks more late novice and i have gotten to 205 5x5 and 250 for 1, so i might do his DUP novice

>>38802404

I like doing close grip bench press a lot, so I lean towards the high volume.

>>38802414

I could have probably ran the novice, but I chose the int so I'd progress all of my lifts at the same rate.

Anyways gotta go to bed. Nn /plg/.

>>38802404
Word, i feel you. I have basically been doing escalating doubles and singles for a daily mask and dropping down to a pr 5x5, so that intensity and volume has me fried by the time i finish squats (which i do after bench). I usually only have enough energy for pullups and ab work after that, let alone heavy DLs

>>38802404
The 3 day medium volume is good. I ran it for 4 months and when I started my max paused was 200 and 160 was my paused 8RM. At the end I hit 190x9 paused and did 205 4x3 another workout, then just kind of walked in one day and wanted to max without peaking at all (and I had taken OHP to failure the workout before for lulz) and still hit 225 barely. My bench was stalled at 200 for 3 months prior (from lack of eating enough probably).

>>38802435
Thanks for the chat dude

>>38802335
why is your trip mystery anon

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>>38802041
Really makes you think

>>38802435
I'll probably start off with the medium, then go to the high after a few cycles.

>>38802437
WEW that's rough lad

>>38802441
Seems like a lot of fun

>>38802441
What percentage of your 1rm tng is your paused? I paused 225 and looked/felt like shit, but i can tng 250.

>>38802491
In his defense, that is a flattering picture of livia and an unflattering picture of his gf

>>38802513
This for sure. People can either look great or like shit depending on the angles.

>>38802500
I literally haven't done a single bench rep without pausing in 4-5 months. I have no idea.

>>38802513
there are no flattering pictures of his gf, she is objectively unattractive and that was a textbook projection

you and i know it

he doesnt need defense since everyone here now knows that his girlfriend is an ugly fuck

cant take the heat dont talk shit about another trip or better yet dont trip

>>38802493
Is that too much? I had analysis paralysis for the longest time and program hopped and made no progress, then switched to this and have PRd in every lift. It might just be phase potentiation but it has been a few weeks and i am still making progress.

>the strongthick qt who was at my uni gym on monday is now working out right in front of me
W E W
E
W

>>38802536
It seems fine, but I really don't know enough about programming to really have a good opinion on it.

>>38802536
If it's working keep doing it. I think people have a tendency to err on the side of not trying hard enough. If you don't feel like you're overworking yourself, it's fine.

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>>38802529
>tfw look like shit from every angle

Also how do you pause? Count in your head ortraining partner give you a press command

>>38802491
mysertyanon btfo

>>38802532
I disagree man, she has a symmetrical face, a nice smile with straight white teeth, and i like curly hair on white girls. Apso she doesnt have a penis

>>38802588
I used to count 1.. 2 in my head, but now I don't even think about it. I just automatically do a competition pause every time. At first it's not a bad idea to tell your spotter to wait a second then give you the press command.

And I'm sure you don't look like shit from every angle. Learning how to take pictures is a skill that makes a huge difference.

>>38802606
why did you take your trip of Jonathan

>>38802581
Bruh i get that. 531 was shit for me, i felt like i did nothing. All the old timers got started by lifting heavy and often, so an old school approach cant hurt i figure. Plus i hate non big 3 lifts aside from BW shita

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>>38802491
>photo of girl in extremely shitty lighting obviously at some kind of event where she's not prepared for a photo
>photo of girl who probably spent hour(s) setting up her photo

>which ones prettier hyuk hyuk

>>38802614
How do you pause without losing tightness? I feel like i either let it sink into me too much and get out of position, or it just stays glued to my chest. Its entirely possible that my strength off the chest is shit and i need to put my hubris aside. How much did you have to drop the weight to go from tng to comp pause?

>>38802616
My names not jonathan

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>>38802635
its not hard to tell that mysteranons gf is at best a 3/10

talking shit about livia when his gf looks like that? cmon

>>38802635
>livia
>girl
even in her "good" pics she's not amazing or exceptionally convincing. Idk i dontget the obsession. He/she was a good resource for rank novices but other than that not a ton to offer

>>38802663
>same angle as Jonathens GF and no picture prep, completely random photo, livia still looks like a dime and jonathens gf still looks like trash

mysteryanon btfo

>>38802675
heh trip on jonathen

>>38802682
Aint me mane, just a summerrfag

>>38802649
Tbh, I do lose a bit of tightness usually. I just started a new bench program this week and I'm really working on keeping tight. I think the best thing to do is not really use your chest too much to support the weight; at the bottom you should still have all the weight in your hands. Pretend you have an egg on your chest and you want the bar to come down and crack the top of the shell, but not totally smash it. I just started with a weight I knew I could do paused and worked up from there. Your ego will have to take a hit initially.

>>38802678
>same angle
No it's not. And it's the lighting that matters much more.

>>38802491
both are qt in that pic

>>38802694
>No it's not. And it's the lighting that matters much more.
post any picture you want of her, nothing will make her attractive and its clear mystery anon was jealous because his gf is objectively unattractive and thus projected
>>38802693
heh we do know you're a summerfag jonathen

>>38802491
>real life vs instagram

>>38802700
>defending your fellow tripfag so he doesnt commit soduko

cute
>>38802711
see real life photo here
>>38802663

>>38802675
>He/she was a good resource for rank novices but other than that not a ton to offer

This meme hasn't died yet?

I don't know of any intermediate (>novice) who knows the biomechanics of a pull up.

>>38802710
>posting pictures of other people's gfs on a cambodian basketweaving forum

>>38802694
How much does lef drive factor in? I only use my legs to keep tight and stay in position, but could a small amount of sink and heave be a bad idea? Also ugh dude my bench has gone up like 30 pounds in 6 weeks, i cant give that up!

>>38802733
he probably should have thought about that before calling other people's gfs (fellipes) objectively unattractive

>>38802724
Touche, those write ups were actually p gud.

Good new PLG,

over the next month i will start assembling enough pictures for a plg fapgame 4.0!!! You're welcome,

>>38802738
I did the sink and heave with leg drive thing for a while, but at my coach's (strong alex) recommendation I'm stopping and trying to stay tighter. You can still get some good leg drive without heaving if you have a good foot position. The sink and heave technique seemed to make doing reps easier for me, but maxing harder. If your bench has gone up 30 lbs in 6 weeks, I wouldn't change anything just yet. Keep riding that momentum until it stops.

>>38802743
kek

>>38802750
This. Livia was a good contributor to lifting discussion and it sucks that she's gone.

Also looking back at photos from like 2013, realise that i looked alot better before i started lifting.

rip

>>38802791
>This. Livia was a good contributor to lifting discussion and it sucks that she's gone.
Are you fucking retarded nigger
It sucks that people aren't trap posting and having literally 50% of the posts in plg be about a fucking brazillian shemale?
It's 4chan. People here are obsessed with traps, and having a trap frequent a general is only going to ruin it. PLG has been INFINITELY better since he left

>>38802791
What is good foot position? I have pretty bad mobility (led to hip tendonitis) so i am heels up and my legs are practically touching the pad. If i use flat feet or a wider stance, arch and tightness are gone. Also i feel you on progress, i might grind this shit out to 1100 pound total and do sheiko to really work pause form. I know sheiko killed your heavy singles (which i gave you shit for sorry dude). Whats your take of boris? Also sorry for the wall of text but everyone at my pl gym is diehard westside so its cool to ear other perspectives. Also my name is alex too

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>>38802814
r u me
the last time I had a gf or any sort of relationship was like 4 months before I started lifting, so more than 3 years ago now lel

>>38802819
>implying trappy posts have decreased at all

>>38802837
Good foot position is whatever lets you push the hardest with your legs to keep tight, keep your heels down, and not have your butt come off the bench. For me I've realized having my feet further back towards my head is very good. Yeah, keep going with it. 1100 lbs total would be pretty solid. I'm still not quite there.. :(

Hah, don't worry about it. I know my squat max looked like total shit, but I'm still fairly happy with how my deadlift went. I think Sheiko is very good for getting a lot of volume in without going to failure. Even though my form really broke down with maxing it still put 25 lbs on my squat and 20 on my deadlift in 9 weeks which I think is good. Also my form on my working sets actually got a lot better, I think that just didn't transfer over into my maxes because of some muscular imbalances that I have.

Goat name desu

I'm sure he agrees: >>38802855

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>>38802855
maybe i should cut this was 20kg ago lmao

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>>38802890
me now

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>>38802933

>>38802814
Face wise, hell yeah. My face has like 1/100th of the definition that it used to, when I was a little 149 lb twink. General body wise, I'd disagree.

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>>38802890
>>38802933
>The change in expression between the first and second pic

>>38802958
Kek

>>38802889
Yeah rn my gym lifts put me at 1000 with straps on deadlift and tng bench. Tips for getting heels down while keeping tight? I feel like the only way to hold my arch is to get my feet as closs to my head as possible, and my ankles wont let me get my heels down. Were the imbalances due to something missing in sheiko, or your own shit?

>>38802958
hahaha, not sure if its the bulk or the mild depression

>>38802996
Have you tried benching in heels? Or put your feet up on plates?

>>38802890
>>38802933
i cant think of something clever something something sailing the sea for cock

>>38803001
Bruh i feel you. Its hard explaining to my girlfriend how even though my six pack is gone my wilks has skyrocketed. You got stretch marks?

>>38803014
No, i just competed in a fed that allowed heels up. Heels are expensive as fuck i got bills to pay dawg. Also do the plates work, in terms of giving a base to drive from? Mark bell said that he didnt even understand or yse leg drive until he hit 500lbs, but he has the old school flat back style anyways, if that matters

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>>38803015

Here is pic of sailing sea for cock
>>38803021
Not that i know of the bulk has been going for 2 years. parents constantly call me fat its getting kinda sad.

>>38803056
FUCK this hits close to home, the look on my mothers face when she found out i was over 200 lbs. Also you are lucky about the stretch marks, i gained 60 pounds in like 6 months (actually did SS+gomad) and my legs, waist, biceps and triceps are torn up and look ugly af. You still bulkan or nah?

>>38803051
>Heels are expensive
Not PL2.0s

>Plates
I've seen Blevins use them, and, at least in the ipf, you're allowed to use blocks to raise your foot height, so I would assume that they'd be functionally equivalent. Just make sure that the plates or the floor aren't slipper.

>Leg drive
Which kind of leg drive? I'd still assume both though.

Also, you might be able to benefit from a change of set up. Keep your ass in the air until you get your foot position set, then force your ass onto the bench.

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>>38802933
What are your lifts and bw in this pictures, just wondering? And, yes, you should cut.

>>38802996
I never had a problem with ankle flexibility so I can't really give advice. The imbalances were from my previous training and things that I never really fixed. From day 1 my legs were overpowering my spinal erectors, so I never really deadlifted with a flat back. I got to 4 pl8 deadlift then it got to the point where even though my leg strength kept going up, my deadlift wouldn't budge since my erectors weren't strong enough to lockout at the top. I switched to sumo and now can deadlift with a fairly flat back (vid is a recent rep at 95% of my max), but I never fixed the issue with my weak erectors. Now it's to the point where on heavy squats my back starts to round.

It's funny how our bodies are very efficient at finding the best way to lift the weight based on our musculature and for me and my underdeveloped back, I'm literally stronger with a rounded back squatting.

>>38803124
i haven't maxed out for a while, but i would be hoping to hit something like 200/135/240 at meet in november

>>38803135
You definitely have a good physique at that strength under all that fat. Cut 20-25 lbs and I bet you'll look really good.

>>38803117
i am sitting at like 95-97 right now, probably gonna maintain around there until January for sailing, then cut back to around 90 or wherever i start to get reasonably lean and then slow bulk back up to 95 over the year.

>>38803119
I will take all of these things into considerations, thanks dude

>>38802190
I've decided to just ignore her, because that's a better scenario than being dumped due to my self-inflicted autism caused by a lack of social interactions. It was still a nice ego boost I guess.

>>38803170
No problem breh

>>38803185
Don't do that mang. Better to see what comes of it than to pussy out. You never know what'll truly happen.

>>38803185
>self-inflicted autism caused by a lack of social interactions
To close to home there lad...

>>38803124
http://strengtheory.com/fixing-the-good-morning-squat/
idk if this applies to you very well, but i was in a similar position and doing front squats and high bar squats exclusively for a month helped my quads develop since they were shit and my hips came up and i bent over in squats. Food for thought, it might not be your back that is weak but your quads. Also with a 4 plate do and a mid to low 3 squat, are you sure your back is the weak link?

>>38803155
How tall are you?

>>38803231
184cm, so like 6' and a bit

>>38803237

Hope you're willing to go up over 95 longterm.

>>38803245
depends, i think about 95-96 is fighting weight for me sailing. So i would want to be as lean as possible at that weight and then bulk up towards 105 for pl.

>>38803237
Fuck i am fatter than you, and you lift more than me. But at your height you will need to slow bulk for quite a while

>>38803219
I think it's a combo of that and the quads. The weak quads cause me to good morning and the weak erectors cause me to round. Nuckols has an article on it here: http://strengtheory.com/help-squat-catch-deadlift/

If you go to the section on thoracic erector strength he talks about what I'm saying.


I'm doing SSB squats for a while (they're similar to front squats) to try to fix it.

>>38803295

For what its worth, I've never had erector (or back in general) doms like I've had from doing various sorts of SSB squatting.

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>>38803278
>slow bulk for quite a while
>not just bulking always

>>38803295
i have never even touched the SSB but everyone says it is great for mid back and quad development. Lmao dude if your quads are weak and your erectors are weak, wtf do you squat with?

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>>38803342
I think my lower back and hamstrings I guess? Here's a vid of me doing 3 pl8 ezpz. Just the form makes me want to vomit.

Yeah, I'm doing SSB only LP for a while to try to fix my shit up. I know the SSB is kind of a meme, but I think it really will help me.

>>38802376
So a typical day in Charlotte?

>>38803363
Are you having problems staying tight? The instant you bottomed out your hips went up, your back rounded, and your shoulders stayed put. Maybe go without a belt with the ssb, not so much for core strength but drilling intra abdominal pressure. It looks like you are getting a bit limp and muscleing it up. Also boy you are a twink i am jelly that your wilks is lrobably higher than mine. What % of 1rm is 3plate?

>>38803363
Also maybe try staying a bit more upright if you can by breaking at knees instead of hips. Idk that might be a band aid on a bullet wound and i am not an expert

>>38803412
I think I'm doing alright staying tight, but my core may be weak. I'm definitely breathing in my belly and pushing hard against my belt the best I can and squeezing my shoulders back together.

3plate is just a hair under 90% of my max.

>>38803438
Yeah I'm working on staying really upright with my SSB squats and see if I can transfer that over to my normal squat. I think I have unusually long femurs so it's difficult to stay upright though.

>>38802635
>>38802248
>>38802663
I always thought these were pictures of esmerelda

I HAVE BEEN
IN THE OTHER THREAD
FOR HOURS
WONDERING HOW PLG WAS THIS DEAD EVEN ON A WEDNESDAY

>>38803363
Before you even hit the bottom you're leaning over too much. Your hips are rising faster than your shoulders because the bar isn't being supported properly by your whole body. This is what's causing your back to round, not some weakness. Seriously, it's literally the most common fucking form error for squats and instead of fixing your form by focusing on squats, you're doing some bullshit assistance memes

>>38803438
>breaking at the knees for low bar
>no

>>38803502
>I think I have unusually long femurs so it's difficult to stay upright though.
S U M O S Q U A T S
Seriously. Go watch the way Nuckols squats and try to emulate it, legs far apart, feet almost pointing straight out.
Here.
https://www.youtube.com/watch?v=_4g6lGWcgaw

someone post twinklex tinder pic

>>38803502
I dont wanna hear anything about long femurs! But yeha you just get leaned over so far it'd take a wicked back to do anything but bend over. Learning an upright positioning and breaking at the knees ie CWS and blessings might be a style you could try to emulate. I only know from experience, plus keaning so far forward made my hips hurt like a bitch. Keep it in mind homie, good luck good night

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>>38803613

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>>38803584
>leaning over too much
So you're saying I need more knee travel? With my long femurs I have to lean over that much to hit depth with sitting back.

I'm pretty sure I do have a weakness too though. If you see my conventional deadlift and compare it to what Nuckols is talking about in the article above, I think my erectors are a weak point.

>>38803611
I'm going to sleep now since I have to be at work early tomorrow, but I'll watch this tomorrow. Thanks, anon.

>>38803620
>>38803613
That's not the one I used on tinder, this is.

>>38803502
>>38803611
Also note that you WILL NOT HIT DEPTH in this position until like, at least 2plaet. You will be squatting way high for your warmups.

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Sup ma niggas

Real OG here hows life?

>>38803640

A fair number of people won't hit depth at any weight with that stance.

>>38803653
Sup nigga I'm good hbu

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>no sleep at all
Oh well it's not like I wanted to lift today or anything.

Buying new fucking curtains asap

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>>38803672

Just chillin mayne

Anyone here got any experience with un-fucking a dodgy hamstring? My right one keeps randomly locking up during lower body lifts, going tight and stretched like you'd feel at the bottom of an RDL.

question famalamas

I am bench pressing 195lbs right now with 'bulldog' grip but it makes it so hard to pull in my elbows towards my torso and my form is bad.

When I compare the grip I use that I got from the stronglifts website compared to Alan Thrall's bench video, they look very different.

What do I do?

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>Pat "gas the niggers" Mccrory ordered in the national guard

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>work all day speaking to nobody
>get home from work
>spend 7 and a half hours staring at my laptop, talking only to plg
>go to bed
>repeat
what a life
good night plg

>>38803631
What's a long/short femur? I have 28% femurs and I dont good morning squat at all

>>38803761
Don't worry about measurements, just say everyone that squats more than you has a huge advantage because of their short femurs.

>>38803756

stop being a sad kient

someone said ur a sik kunt if u wanna be brah

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What a comfy happening.

nn lads.

remember to respect your fellow man

>be me at coles
>just grabbing milk for gainz
>qt cashier starts talking to me even though im not in her line
>"yea, i get off work in like 10 minutes :)"
>say "um ok"
>she says some other shit I couldn't really hear her though ,so I just laugh it off.
>pay for milk
>leave

t-thanks plg

Been sitting in the taco bell line for 15 minutes and there's still 4 cars in front of me

HELP

>>38803363

Jesus lad, you gotta let more knee travel happen.

You really can't take squat cues from Talentlex because his femurs are hysterically short.

>>38804556
Wait what? You're telling him to fix his form?

Who the fuck are you? Form? This is twinklex we're talking about, his form isn't from incorrect cues, it's WEAKNESSES.

The only way POSSIBLE to fix it is SSB squats and front squats to fix the prime mover in the squat, the upper back.

Don't you dare ever even think about trying to say his form is off because of something other than weaknesses because that is IMPOSSIBLE. Twinklex is PERFECT. All he needs to do is not practice his squat and it'll FIX ITSELF

>>38804538
>not using self serve checkout
cuck

>>38804556
he makes your squats look nice.

>>38801771
>he can't tell what's left and what's right

Honestly wtf

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>drunk af
>squats tomorrow

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>>38805018
>after sex photo
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

Do ab rollouts involve the hip flexors too?

Watched athlean's video on how it's important to do ab exercises that don't involve the hip flexors so much when you are dealing with APT.
Can't really like any of the stuff he suggested though.

>>38805358
Are you flexing your hip?

>>38805438
I don't know.
Since (weighted) planks apparently involve them (he never recommended planks in the video) I would assume that ab rollouts also involve them.

I just want to build my core as much as I possibly can. I believe it really is a major contributor to my APT.

Can't deadlift with good form for shit lads. Been doing ghr for months, visibly bigger hamstrings too, trying to load my hammies when I deadlift but I still get a round back REEEEEEEEEEEE

Hey everyone! I don't post here much but I'm on the 5/3/1 program. I'm on the second week of my second cycle. Last week I was squatting 335 for 6 (program wanted 5 or more). This week it wanted 355 for 3 and I was barely able to do one. I knew it was a bad day for me cause I've done 385 for 3 in the past and it pissed me off failing at 355. So what should I do now? Do I keep going with the program or repeat the week only for squats? Other than that my bench and deadlift have been going very well.

>>38805469
>Since (weighted) planks apparently involve them

They dont. They're hip flexors.

>>38802163
Just go compete bro
>>38802215
>>38802300
>Not hitting a PR on second attempt
>>38803363
>>38803631
Knees, friend.
>>38805481
Post a vid

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Paging isley, posting 85% bench doubles from yesterday. I really think that the bench isn't working with me i can't seem to lock myself in on it, but oh well.

>>38806088
Wider feet

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>>38806088
Heres the feet up set

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>>38805535
5/3/1 a shit for squat in my experience

maybe it was a bad day, maybe the low volume is causing you to regress

recent rep PRs?

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>>38806088
That's a good starting point.

Look it takes ages to keep stable, a year and a half ago I was where you are

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>>38806133
Now look

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>>38806143
why is there a manlet plate between the two normal sized plates

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>>38806143
LYING WEASEL FAGGOT

So I've changed my squat a little and instead of knees forward and hips down, its knees out.

I've noticed I don't get as deep doing this, but I get a lot more bounce out of the bottom and can feel my hips and glutes a lot more even though it's highbar.

Why is this? Just wondering.

>>38806193
IIRC Max Aita talks about this in here
https://www.youtube.com/watch?v=DrwiddA_8CQ

>>38806133
You have a small penis

Anyone do vulgarian method.
Any tips

how do I mix grip without doing that horrible bicep tear you see in the youtube videos and such

I need to start doing it, my overhand is failing.

>>38806261
Bulgarian method tips?

>>38806263
HOOK
O
O
K

GRIP
R
I
P

Otherwise, be smart and don't put strain on it.

>>38806150
Was working in with someone doing exaclty 30kg less than me

I was told there is a 7 5 3 1 reps kind of method to help break through plateaus.
Can someone enlighten me?

>>38806133
>>38806143
Tbh the only difference is that all the extra fat absorbs the movement.

>>38806356
Pick an exercise

Do 4 sets of 7,5,3,1 reps

Wait about 45 minutes

Go for a 1rm.

Bam, 20kg PR

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I need to get deadlift slippers

>>38806380
>that guy on the leg press
is he ok?

>>38806403
i don't know... I hope so because the only reason my gym is so cheap is because of all the old people buying memberships and then coming once a month.

How frequently do you guys jack off?

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>>38806480
We had this 2 generals ago.
The normal amount.
>>38806380
How much do you add by DLing in socks - as opposed to chucks or normal shoes?
>also, that belt mang

does trappy even post here anymore?

I saw some klokov webms being posted in owg a few weeks ago so I assume so

totally left the wechat too

>>38806524
i don't have any flat shoes that aren't dress shoes or have zero grip, so i just started deadlifting in socks and got used to it. Been meaning to buy some sort of flat shoe or deadlifting slippers for ages but never got around to it, wore shitty flats last comp and missed final deadlift because foot slipped and the bar dipped rip.

>>38806557
may or may not have got doxxed and left.

>>38806557
not afawk

>>38806568
>>38806571

probably posts as anon now I reckon

>>38806557
>>38806575

Doubt it. It's really easy to distinguish trappy posting (even as anon) from anyone else

>>38806380
Omg a sumo that actually resembles proper technique

But let down by completely resetting after rep

>>38806562
Missing that lift sucks. GL with the flats.
>>38806580
Questo, desu signor.

>>38806606
It's a deadlift not a bouncelift chad

>>38806610
porque no los dos?

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>>38806606
>But let down by completely resetting after rep
>>38806614
Ayyy

>>38806614
>>38806621
You dont let go of the bar between reps

>>38806633

out of curiosity, why do you think it matters beyond pedantry

>>38806633
Fair point. didn't watch the webm enough to see that he actually let go

>>38806633
What if I don't let go of the bar but do release tightness everywhere else?

>>38806659
As long as youre getting tight before the next rep

>>38806653
Something to do with rebound, second rep is always better, resetting loses that

>>38806700

generally I've believed that to be due to maintaining posterior chain tension and knowing exactly what to brace

considering that you are effectively needing to 'reset' before you do a heavy single in competition, couldn't you argue that resetting every rep is actually beneficial

Seated good mornings suck balls.

>>38806718
You could, but plenty of big pullers do tng and plenty do dead stop so its not worth arguing about

>>38806753
Hey I saw your numbers and they seemed pretty okay and I was wondering why haven't you competed yet?

>>38806811
powerlifting just isnt for me

>>38806843
What are you about?

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>>38806738

Is GOMAD the ultimate redpill?

>>38806937

why is redpill such a cringey thing to say

sort your life out son

>>38806937
urgh

>>38806937
No

>>38806738
they also make it look like you're sucking air balls.

so literal. wow

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>>38806965
>>38806971
>>38806976
> being bluepilled

>>38806261
>>38806272
Don't do it if you have glaring technical issues. Other than that get ready for some gains.

>>38806995
>Having the choice and choosing to be redpilled

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Good morning everyone.
How are you today?
What are you training today?

>>38807058
6x4 deadlifts
1x20 rows
either hypers or seated GMs

>>38807058
>How are you today?
7/10. Getting morning work done.
>What are you training today?
Squats @ 80%, Diddlies @ 65-70%, some light arm and rotator cuff work.

>>38807058
I'm fine. Going to have a chill day today.

3x2 squats at 60%, I think same for bench.

3 days till competition, hype hype.

>>38807058

who fucking knows these days
whatever doesn't make my hip hurt, so probably curls and cheat rows

also what's on that pizza, capers?

>>38807075
those are mini meatballs, c'mon

>>38807058
Doing great! Got a lot done at work yesterday and I get to leave at 2 today after some pretty laid back meetings and easy dev work.

Sheiko week 1 deadlifts, 5x5 bench, and upper bodybuilding stuff.

How are you doing, Alex?

Also I'm thinking about getting some heeled shoes for squats maybe. Suggestions? Is there a good way to try out squatting in heels before buying them? Should I just put some plates under my heels?

>>38807074
Comp where? Have fun mang

>>38807080
plates under feet do not replicate good shoes.

find a friend with adipowers or romaleos and try them out.

>>38807080
Plates under heels is asking for an accident during walkout. I can't recommend anything but I did try a friend's Romaleos for a few sessions and noted that they seemed to fit pretty wide. I'm also looking at maybe adipowers.

>>38807080
is your mobility lacking? if no then you dont need them, oly lifters have them for the extreme depth you may have to hit in the clean or snatch

powerlifters just have to break paralell, and in a low bar squat, more knee travel is sub optimal, you want shins straight as possible if you can

>>38807083
Netherlands, in Nijmegen. Qualifying for nationals just 10 later.

>>38807058
Daily max squat, three or four backoff sets, paused bench for a bunch of sets of 2-4. Hit some deads yesterday, think I might pull a few quickish singles again today because why not.

Other than SLDLs I cannot remember the last time I did any non-SBD lift. It was at least three weeks ago.

>>38807105
not true at all.

my adipowers glue me to the floor, creating an insanely stable lifting platform, and with my long memeurs they help with my lowbar squat even more so than my highbar.

maybe they aren't great for your biomechanics, but that doesn't mean that they won't be fantastic for his.

>>38807105
I think I could use more knee travel in my squats. What do you think? This is 3pl8 for a pretty easy single: >>38803363

I'm probably going to try out forcing more knee travel first to see if that helps, then maybe buy some shoes.

>>38807074
>3x2 squats at 60%, I think same for bench.
wut

>3 days till competition
oh

>>38807128
>because why not

you wana know how i know youre still going light?

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>>38807105
>more knee travel is sub optimal

>>38807080
Yeah, try someone else's heels. If you're going to do the plates thing don't do it with anything remotely heavy.

>>38807132

you seem to lack control in the bottom of the squat, I don't think heeled shoes will help the underlying problem

>>38807135
:^)

>>38807131
ive used squat shoes from day one cause my mobility is piss poor

>>38807132
the mechanics of a proper lowbar squat benefit more from vertical shins, sit back

with heels your knees will go past your toes

use your posterior chain more or squat high bar

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>>38807147
>twink
>ever lifting things remotely heavy

>>38807137
I hit 515 for three pretty fast singles then did some really light stiff legs yesterday. I wasn't super happy with my technique so I want to rework it today. ~190 bw.

>>38807165
yeah i wouldnt go near a deadlift on my squat/bench day cause i know it would wreck my next session

fatigue creeps up on you pal

>>38807138
vertical shins transfer more load to the posterior chain, im not saying no one has ever squatted big with forward knees

>>38807153
>the underlying problem
What is that in your opinion? I'm already doing my best to brace by breathing into my stomach and pushing against my belt as hard as I can plus keeping my shoulders squeezed back.

>>38807161
>use your posterior chain more
I'm already goodmorninging the hell out of it, What else do you recommend?

>>38807190

you sink into the hole quickly to get rebound but I think you're letting up lower back and core tightness at a crucial time without realizing.

>>38807161
i haven't paid much attention to you.

how much to you squat?

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>>38807058

>>38807180
I'm saying it's more individualized than "don't have knee travel." Someone who is a quad dominant squatter would be better off with more knee travel than someone who is back dominant .
I'm not saying knee travel is the best thing since sliced bread, just that it's not as big of a deal as people seem to think

>>38807190
youre more sitting down not back, you just look unstable in general, nothing keeps its position, you wobble around a bit, you just need to be overall stronger and more stable

>>38807190
What do talentlex's femurs look like in real life?

>>38807214
oh yeah totally, im talking in black and white biomechanics, the lowbar squat should not be quad dominant though imo


>>38807211
250 at last check, shit compared to a 310 pull

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>>38807209
I agree this is possible, but what do you think I try to fix it?

I think it's hard with such an inclined torso at the bottom for some reason.

>>38807227
What do you recommend to help fix it?
>overall stronger
I don't want to keep upping the weight on my squat with this back rounding and get injured.

>>38807230
Kind of stumpy and thicc as fuck. This picture really shows how big and strong his thighs are.

>>38807245
>shit compared to a 310 pull
What do you attribute the discrepancy to?
I have a poverty squat and am always impressed by guys who squat more than they dl.

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https://youtu.be/A0QYYTRNnJQ

>>38807288
im not talking about your squat, you need some muscle everywhere, doesnt seem like you can even support what youre lifting now, you look unstable

>>38807296
i didnt have squat stands for like a year and a half, then i had squat stands with no safeties for another year

add in a disc herniation that the compressive force of a bar on my shoulders halted my squat more than my pull for the 8 months it took to get back to where i was

>>38807190
Deload your weight to lmao2pl8.

Sink slowly to the bottom of the squat, don't bounce out of the bottom which is where you're losing tightness, train your weight back up with more control.

>>38807288
get a huge back, all 3 powerlifts require a strong thick back

>>38807307
So more volume and more food basically? That's what I'm trying to do. Up to 83kgs bw now.

>>38807327
I can do more than 2pl8 with no rounding.

I did a triple at 275 a couple days ago that was super easy. Alex said I had zero rounding but still some good morning action on the last rep or two.

I literally deloaded to 185 with the SSB and I'm working up with a 5x5 LP 2x a week and trying to keep good form.

https://www.youtube.com/watch?v=wUgHKBRuGV8

Try to keep the vast majority of training you do under this amount of control and you will get a lot further.

>>38807352
just do heavy rows amrap every session, barbell, yates, cable, t bar, whatever just go heavy and often for a ton of reps, im back to 110 from 100, 5 weeks, 125 here i come

>>38807370
That won't affect my deadlift and other training? Is it okay to cheat some on the rows so I can do more weight or should I be as strict as possible?

>>38807307
He squats more than you la at a lighter bodyweight

Is benching 1x5 of my previous 3x5 working weight once per week enough to keep from losing gains when on a cut? Used to do 3x5 but hurt my shoulder a while back and have steadily been getting back to benching but am still afraid of doing too much volume for fear of aggravating my injury again. So far I've been managing to do the 1x5 working weight every week.

>>38807384
do them as a finisher, eat more food to fuel it

no, they will make your deadlift better, i attribute my pull the fact ive always done loads of back work to get a huge back

cheat, strict whatever just do them

>>38807288
Paused squats, better bracing. Like Caladan says, I think you're probably losing your trunk bracing for a fraction of a second as you come out of the hole and your hips shoot up. I think this because I did it for a long time too.

>>38807390
>talking to twink alex
nvm sry

>>38807390
cause my squat is 0?

>>38807409
well, Alex from plg hits depth so, yes.

>>38807414
>never been redlighted on a squat

muh depth privilege

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>>38807427
Yes but it's that last inch that is the real killer you know

So you guys are basically saying I shouldn't try out heeled shoes?

>>38807400
Okay, will start doing heavy rows 3x a week, thanks. Should I do lat pulldowns too? Is 4x8-12 3x a week enough?

>>38807401
Okay, so just lots of paused squats and see how it goes? I'll keep doing what I am with the SSB and try adding in some pause squats too.

>>38807439
Yeah, those are definitely high.

bless isley it's time to eat

>>38807466
So it is

>>38807451
i think you should but i don't squat as much as roidy mcroidface so whatev

>>38807439
>>38807451
for 2-3 months after a disc herniation i was more than happy with them

>>38807451
if you want, ive only ever done amrap chins

>>38807474
i will look for you, i will find you and i will feed you

>>38807439
TINY
LITTLE
BABY
LEGS
No wonder he hopped on damn.

>>38807518
>disc herniation
But this surely wasn't cause by awful programing and iron life ignoring form ans injuries right?

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>>38807527
this was just before hopping on

theyre not that bad

>>38807535
People with back injuries right now

bodorio
virtus
myself

>>38807535
it was trying to pull 6 plate beltless, just didnt brace properly

>>38807547
Okay so all roiders.

>>38807576
Trip on Joe

Reported to Phil

>>38807563
nice humble brag attempt.

>>38807451
Heels are probably worth $60 for a rich genius such as yourself. If you don't like em, oh well.

And yeah, paused squats are a raw squatter's best friend.

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>>38806380
(ONE)

NOTHING WRONG WITH ME

>>38807582
seeing as its nowhere near my max not really

I'm #teamcoldbrew now lads. Shit is the truth.

>>38807630
Another humble brag attempt.

>>38807642
Proejctione

I h8 Sean

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Hi friends what are you talking ab-

>>38807576
......Oh

>>38807547
I have the worst back injury in plg
Add me to the list

i hate it when graduate position states that you need 1-3 years post grad experience. DONT CALL IT A GRADUATE POSITION IF IT REQUIRES EXTENSIVE EXPERIENCE. i also hate my life and my bench is stalling

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>>38801704
Could I please get some feedback on my adaptation of the TM on a 4 day split. I've also included some elements of MadCow (ramping)

These are the only days I can lift at the moment unfortunately.

Thanks in advance

I miss dreamer

where is joffrey btw? fucking girls on his yacht in socal?

What if Marcel died?

>>38807725
He didnt

1st meet this sunday

>no bombo georgo

>>38807705
I know this is presented as an option in PPST but even Rippetoe says it's not the best way to go. I would do your squat and bench volume Sat, make Sun a deadlift/back volume day (and maybe toss a few sets of dips or something in, can only help), then do paused lifts on recovery day (Tue), and ID Thu. Feel free to push the order of those days one way or the other depending on what you think will work.

Upper/lower seems to work well too but I like training full body and I like more lift frequency.

For those of you who have used heeled shoes how does the sizing compare to tennis shoes? I wear 11 or 11.5 tennis shoes, so should I try to get some 11s for heeled shoes?

>>38807724
>>38807737

>>38807980
I think you're the second most easily influenced person on plg.

>>38807980
I wear 14s and my adipowers are size 14s

>>38808005
Why not try out the shoes? It's not like $100ish matters too much.

Plus I want to try out whatever I can to fix my shit. Being easily influenced is better than being stubborn and ignoring advice of people who know more than you.

>>38808018
Thanks.