/plg/ - powerlifting general

>>38820868
Hook grip not making me want to give up edition

>>38820879
Why block out your face? Pretty sure people could recognize you from your hair alone.

also reminder that you could use more bench volume and quad assistance

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Second for Spotoshot 2.0

>>38820940
4th for learn to count fegg

>>38820940
nice speed increase sinpie

>>38820940
How much do you think you'd have in you for a true max? 340-350?

>>38820940
Wow a talent chad made gains? WOAH the program he's running must be AMAZING

>>38820934
I'm doing the general a favour, to be blunt.
Also yeah, I'm having lots of fun with the quad assistance and accessories atm.
>bench volume
>:((
>>38820940
Wewww

>>38820983
Reminder that the 330 yesterday was with no real peak at all. I'd say easily 350+

>>38820952
Got cucked by the streetsign captcha ;_;

>>38820964
Thanks bby

>>38820983
I don't know. I did no peak/taper at all and did a bunch of volume already this week. Felt like 350 would have been there with a grind had I tried for it after that though. Was cool having something that was RPE10 8 weeks ago feeling like an opener with literally no prep.

>>38820997
it is amazing.

what the fuck is spotoshot 2.0

>>38821000
>I'm doing the general a favour, to be blunt.
why? jew?

>>38820778
That was only 11 months ago

>>38820739
Fuck's sake Cameron. What about all the other girls who had the same attitude but still sucked and now you don't know them because they're completely unnoteworthy and rightly didn't stick with something they got no returns from.

How tight should I keep my belt while I'm squatting/pulling? I was pulling yesterday for the first time belted and I think my belt was way too tight. I was able to get a full breath and push out on the belt, but my face was full of pressure and went extremely red (way more than than unbelted) any advice brahs?

>>38821070
>my face was full of pressure and went extremely red

If Isley is any indicator, this means you're doing it right

https://m.youtube.com/watch?feature=youtu.be&v=dO4FpYQa41Q

Reminds me of twink gay bottom beta alex

>>38821039
Am ugly desu.

>https://m.youtube.com/watch?feature=youtu.be&v=dO4FpYQa41Q
Holy shit Nicole GJ

Do people actually find Isley attractive or is this some next level bully?

>>38821153
Its like when they say phil is attractive

Its a cruel sarcastic meme and i dont like it

>>38821069
This genetics thing is becoming an excuse not to even try

My lower back has been hurting for like 1.5 years now kek.

I took all measurements to fix it recently.
It's weird, when I actively think about how it feels and whether it hurts, it tends to start aching again.
And when I am concentrated on something else, like work, it's literally fine.

I guess this is what the books all chronic back pain kek.

>>38821153
>>38821224

tfw find isley attractive

>>38821153
Americans think literally anyone with an english accent is attractive

>>38821270
It's not unlikely you're just expecting it to hurt, so it does. I had that after a knee injury, long after the problem was healed. The only problem was muscle tension and my head.

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>>38821270
>I took all the measurements to fix it

>>38821269
sometimes no amount of trying is enough and we need to be realists about this fact.

>>38821338
The books say that this is what chronic back pain is, yeah.

>>38821350
Was that formulated a little too fedora for you or what is the problem?

>>38821000
What quad assistance have you been doing? I think I need to start adding more for my quads.

>>38821350
I'm just imagining some guy with a tape measure frantically running around measuring everything thinking, "After I finish measuring this stuff, my lower back pain will be gone!"

>>38821377
Oh hey I recognise you. I'm co,I got up to a year of chromic back pain. Whenever I bend over I swear it hurts but I fell no pain. I'm so adjusted to it, I expect it to hurt.

I'm actually able to deadlift again if I pull sumo. So happy days I guess.

>>38821418
Not sure if I am the same person, maybe some other anon has back issues too yeah. But I really deal with it since a long time and I also have posted about it here a few times.

Well, I too am sumo deadlifting these days.
If i actually do worsen it this way, it will eventually snap and leave me properly hurting.
Then I will accept my faith and just stop.

But so far yeah, I guess I'll live with the pain and keep doing my measurements - just as you do, I hope!

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>>38821391
Barbell lunges, leg press, front squats. Quads are def my limiting factor.
>sigh

>>38821370
This
I squat and deadlift until my dick doesn't work and I've been stalled for 2 years
>but you shouldn't be getting so much fatigue that you lose your libido!
I've tried other training methods too you dip

>>38821459
Did you try spotosquat 2.0?

>>38821458
Aren't quads most people's limiting factor on squats?

>>38821479
Ability to brace, balance and back strength seem to affect many of my friends. The temptation to jump on the leg press for weeks on end and push big numbers gets to a lot of guys.

>power cages are 7ft
>ceiling is 6ft8

What do I do

>>38821558

Put a hole in your ceiling.

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>>38821558

>>38821558
Go to a gym.
Where the fuck has ceilings under 8 feet though?

>>38821151
This video made me cringe so hard. Especially since I've known a lot of people like that in physics/math.

>>38821558
If you convert your rack height to metres then it'll come out to like 2.1m which is less than 6.8 so then it'll be able to fit

>>38821603
Use you're 273iq to figure it out, retard

why the fuck am I so weak
I'm 105kg, I can squat 100kg for 5 reps
I know a guy 60-65kg who can squat that for 10 reps
I'm not very fat, I have good muscle mass, and certainly alot more than that guy
why the fuck is my bw strength ratio so ridiculously low?

>>38821599
I still can't stop laughing every time I see it.

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>>38821625
kek

>>38821699
Training time?

>>38821724
hard to say
consistently going to the gym I would say about 1 year total, maybe 1.5 year

>>38821724
No, it's lunch time and a rest day.

>>38821699
A 100 kg squat isn't good. You just need to train more, look at your training style and diet.

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https://www.youtube.com/watch?v=TxBcCSaBtXc
pazer have you seen this?

>>38821737
Form check, hop on an actual program. The weight you're lifting is too low to be 'genetics' unless you have some fucked muscular degeneration disease or you're secretely Rasputin

>>38821743
you know it's time for bed when this makes you laugh loud enough to wake up your gf

Nn plg

>>38821737
Damn dude, what's your programming like? You're doing something wrong. Took me about 3 or 4 months to reach a 140 kg x 5 squat.

>>38821767
my diet is very good, I've had great mass gains all over my body, people tell me I'm swole all the time
my training style is 3x5 squat or deadlift followed by bench press also 3x5 followed by a pulling exercise (pull ups or lat pulldowns usually) and then an abdominal exercise (a modified plank rollout variation with a swiss ball)
why am I so weak for my size?
there are guys 150lbs benching 400...
I barely bench 200 at over 200lb bodyweight

>>38821803
forgot to mention I do that routine 3x a week
>>38821796
what weights did you start with?
>>38821785
is my routine shit?

>>38821558
lanklet

>>38821796
>3 or 4 months to reach a 140kgx5 squat

Shut the fuck up faggot.
Starting at the bar and squatting 3 times a week means you'd add more than 2.5 kg a session non stop with no deloads or pauses.

>>38821827
My squat started at around 60 kg. Your program looks fine at a glance. How often do you add weight to the bar? I added 2.5 kg to the bar every training session.

>>38821868
Video now

>>38821803
Normies don't know shit breh, sorry. You just have to lift for longer, you'll get there eventually. FWIW I'm like 205ish in the morning, squat 285x7, bench 250x6, and deadlift 430x1.

>>38821848
Didn't start with the bar and added 5 kg a session until I couldn't.

>>38821868
I wait until I can do 8-10 reps with a certain weight then move up about 5kg each time, happens about every two weeks roughly

>>38821887
No you fucking didn't

You're worse than fake nattys

Not even the most talented powerlifter can progress linearly 5kg a session as a noob with no idea of what to do properly to 3plate and beyond

Some of the trips here aren't even at a solid 3plate for reps

Stop giving people false hope faggot

Anyone who knows their shit can see you're lying but the inexperienced can't, go kill yourself fat got

>>38821935
It's probably true. I could squat 180kg at 16
No joke. One year training.

>>38821935
You only add 5kg for a few weeks /at most/ because after that it's unsustainable.

Everyone progresses at different speeds, but what this guy is saying isn't at all infeasible. Don't be buttmad at him because you knew dick all about proper programming as a novice.

>>38821935
I actually know a guy who squatted 160 kgs x20 around the age of 16. I can only take his word for it, but he definitely is something else. He can go many months without training and still bench 140.
He needed a knee operation eventually tho, so his squat hasn't really been up to par after, but could clearly see good genetics had a role in his progress.

Some guys just have it.

>>38821985
Everyone knows dick all about proper programming as a novice. Even so, if you're coached by a medalist powerlifter personally, you still can not physically reach 3 plate in 3-4 months. It's literally not fucking possible unless you've trained before, did a leg heavy sport or you're half squatting.

People progress at different paces but there is a bell curve. This guy is a prodigy if he's telling the truth.

Assuming his 140x5 is his best effort and is about 85% of his 1rm, that puts him at a 165kg squat.

Put him immediately on a super slow cycle like sheiko for 5% gains every 3 months. Within 2 years of lifting this guy now has a 5.5plate squat.

Gratz, within 2 years of training you can now outlift a lot of IPF competitors in the non super fat category

>>38821907
Just switch to adding 2.5kg a workout and see what happens. 4-6 reps is fine for now - metabolically speaking a set of 10 squats is a very different thing from a 5 or a 3. You've effectively been training yourself to work at lower than optimal intensity for strength development.

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>physics professor picked me to do an experiment in from of the class because I looked strong
>Mfw

>>38822068
You have very low expectations, i imagine your level of ambition is pretty low

>>38822074
is 5 reps too much?
I see people training with 3-1 reps for strength
am I doing too many reps?

>>38822074
>metabolically speaking

I'm actually serious

Kill your self

Right now

Get out of my general and end it

>>38822093
I lift more than you

>>38822068
Greg Nuckols lifted around 430 lbs his first time deadlifting.

>>38822094
5 is perfectly fine for a novice

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

How....

>>38822094
Im going in waves atm, using a portion of a peaking programme.
Bench/squat
Deadlift
Bench/squat

Week 1 6x3
Week 2 6x4
Week 3 6x5
Week 4 6x6

May taper down to 5x5 4x4 3x3 then add weight and start over

>>38822112
And thats relevant how? Based on your views youve probably been lifting double the time to achieve my mediocre numbers

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>>38822117
Yeah but he's fat

>>38822068
Start between 40 and 60. We'll assume 40 because it's about average for a total nublet.

Add 5kg per workout for 2 weeks.

By end of week 2, squat goes from 40 to 65.

Now add 2.5kg a week for 4 weeks. He's now reached 95. Go at this rate for another 4 weeks, he reaches 125. That's 3 months.

Even if he stalls at this point (which is likely) and deloads back down to around 110 after a week of no progress, he'll still hit 140kg by around week 17. Throw in another stall for the hell of it and make it 19.

That of course implies he had the presence of mind to eat and sleep enough. Most don't, but it isn't impossible.

>>38820868
Just drank a bit of my own piss by accident today

>>38822178
Most novices will not hit 125 3x5 without stalling multiple times. I think I'm about average genetics and progress wise and there's no way in hell I could have gone from starting to 125kg 3x5 squat in 3 months.

>>38822178
This doesn't happen

You start at 40, do your workout and now you've got shit doms. You don't know what's going on so you decide to take it easy, go 42.5 next time. squats feel weird as fuck but you keep adding some weight. Start to hit bodyweight and your knees hurt since your form is shit. Spend some time fixing that, hit 100 and realise you've been quarter squatting the whole time, back to 60. Stall at 100 because you're a normal fucking human being. Get knowledgeable and start training properly, hop on an intermediate cycle since you've been stalled for a while. Spending 6 months getting from 2 to 3 plate.

There you go, a narrative of a normal fucking person. Didn't even include the 6 months spent fucking around with bodybuilding splits

>>38822214
I never said anything about most - in fact I specifically said that most WON'T achieve that - I just said it wasn't impossible. This is implying absolutely optimal conditions that most people are unlikely to get or create. But it isn't impossible by any means.

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>>38822214
>tfw 125x5 feels hard, not because of the weight but because 5 reps is beyond my work capacity

>>38822200
piss bottle nightmares?

>>38822171
>you literally CANNOT
>...yeah but

>>38822269
The problem is you'd need someone new who's very knowledgeable about lifting, a background in sports n shit, in an optimal environment and top tier genetics. Definitely possible imo but pretty unlikely. If someone like that is in this shitty general I want his autograph desu

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>>38822277
I don't think work capacity means what you think it means

pic unrelated

>>38822254
>not everyone is as crap at training as I am and it makes me mad

Yeah we all regret doing dumb shit when we started out but you make being unable to come to terms with your own failings an Olympic sport m8. Have a nice life.

>>38822320
replace work capacity with "I get puffed out by looking at stairs"

>>38822316
Yo some guy squatted 180kg in 5 months at 80kg BW without any programming who browses here
He then went on to squat 270kg at 85kilo
His name is brooce plumb or somethjng

>>>/v/352645161

Flexin

>>38822335
do the two mean the same to you?

Because work capacity is closer to MRV

>>38822269
Oh, okay. I missed your earlier post. It's definitely possible but very, very few people will start at 40 kgs and get there that quickly. Most talented people had an athletic background and start with a squat well over 100kgs.

>>38822316
That progression describes someone of average genetics in ideal conditions. The circus freaks are the kids who wander into the gym off the street and deadlift 180 on their first ever rep without even realising what they did was a big deal. The talented cunts.

>>38822369
I knew a manlet in 8th grade, who was benching 100kg. He also had the fastest 6km run @ around 28min. No idea where he is now :/

>>38822409
13 and benched 100kg?

Kys

>>38822280
Glad you asked

Thursday's are one of my designated drinking days, and I always have a piss bottle and a bottle of Gatorade prepared for the next morning

Unfortuently my piss bottle was also in a Gatorade container so it was next to my Gatorade so I slurped on my red Gatorade but then shortly after when I woke up again I guess I grabbed te wrong bottle and drank my piss

Only a little slip, it tasted really bitter, wasn't too bad

Maxed out on bench 2 days ago including going to failure
How long should I wait to resume full out bench training?

>>38822704
You should start benching again immedietly

>>38822354
Hey twink is other alex still here? I wanted to drop you and him a bench video to critique

>>38822725
I tried today but my pecs hurt

>>38822757
Want me to rub them

>>38822767
I wouldn't say no

>>38822742
I'll text him to respond to this post immedietly with urgency Mach 3 status

>>38822768
What if I slap my Dick on them to tenderize them up

>>38822774
Gracias amigo. In the meantime
https://youtu.be/MY5vR4YifAM
this is like 90% of tng max
https://youtu.be/wQvp7iXUVDk
and this is like 95% of tng max

>>38822742
>>38822800
Just told him you posted your bench vid.

>>38822476
He had to repeat a grade, cause he was dumb as fuck.
I knew him in grades 8-9, he was 15-16 yo back then

>>38822800
Well if you care about being IPF legal of course you need to pause and that head bob/coming off the bench cant happen either

Thats a good way of setting up for an arch but the lack of intensity at the end of your set up for the arch looks like you lose a good portion of it before you even unrack, if you know what i mean, i struggled with that for quite some time, only recently fixed it,
if you havent already, you might wanna see if you can get a bigger arch without the belt, that sometimes limits people

>>38822848
I appreciate it. Also your opinion?

>>38822800
Are you going to be around later today? I'm at work rn and don't wanna be opening YT and typing out long stuff on my phone. I get off work in less than an hour and I'll take a look then when I get back to my apartment

>>38822870
IPF is outta the question, not for drugs but all of their meets are so far and our gym does all RPS meets (which i dont mind because i have heels up and head up). Also what do you mean about intensity in setup? And belt doesnt seem to limit my arch plus i can stay tighter in the hole with it. I will try no belt for max weight attempts next time tho

>>38822879
My opinion probably doesn't matter that much since I'm weak, but I'll watch it when I get a chance within a couple hours. At work at the moment.

>>38822895
Not really but i can pop in and out (will be with gf at little brothers football game). Are you willing to talk non 4chan?

>>38822918
I guess, but we move similar weight iirc and you are a lot smaller than me (yo soy 205 rn) so any advice is appreciated.

>>38822800
i wouldnt call that a pause my friend
+2 points for politeness tho

focus on staying tighter at the bottom Tbh

>>38822895
Also thanks

>>38822916
It just looks like you have a big arch and then give up on it; you may or may not posses the ability to have a larger arch if you focused more on the last part of your set up

Even though head bob may be allowed I just find it weird because I wouldn't be able to do that if I wanted to because with my arch in so far on my neck and traps

Those are just the things I'd personally look at if I were you, the bench itself is okay you remain tight, good control and bar bath

And I'd almost try beltless benching during warmup and just seeing if your arch is better or not, no need to do it during a max attempt

>>38821070
Squat, about as tight as you can get it. Dead, probably a notch looser.

>>38822956
Yeah the pause on 235 was almost nonexistant but the lmao2plaet seemed ok. Its very foreign to me, i shouldve asked for a verbal press command from the spotter.

>>38822965
Once i get my feet on the bench and my shoulders screwed in, i try to sit my butt down and as close to my traps as possible, and drop one foot down at a time to not slide out of position. Usually once my feet are set, if i try to put my heels down or get a tihter arch my ass noticeably rises up. Tips on better setup?

>>38823021
Sorry I can't tell you any tips for arches because I don't want everyone with huge arches benching mad weight like me

So I guess I'll just say arch harder

>>38822982
>seemed ok
not to meet standards imo
i think you should pause longer in training to prepare for worst case meets, than trying to get away with borderline pauses
otherwise why even do them, just do tng

but overall just get stronger lad, nothing horrendous

>>38822962
>>38822931
Yeah no problem. I think I'll just respond when I get home and then hopefully youll see it. Have fun at your brother's game!

>>38823041
Touche, thanks for the input dude

>>38823070
Forgot thing

>>38823087
Thanks dude, i will!

>>38823021
try to get your knees below the bench, whether that is feet back or out wide or something, play around with it
how low your bench is will affect this too

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>>38820934
>you could use more bench volume
>tfw shoulder still not 100%

>>38823117
Doesn't panzer out bench you at this point ? I think you have the worst bench wilks in PLG, haha I'm gonna print a pic of you out and put it on my wall of shame that's in my homegym, you'll make a nice addition next to benchbeta

A friend of mine asked me to make him a strength training program. He can only go to the gym once a week and he's not interested in powerlifting but likes the squat, press and deadlift. I told him to do those three, in that order, working up to a top amrap set followed by some back-off sets with the same weight (3 for squat, 4 for press, 2 for deadlift) at rpe 8-8.5. The weight would start light and he'll add 2.5kg every week, by the time he reaches low reps on the main set he'll start a new cycle.

Any thoughts on this? If you were coaching someone who could only lift once a week, how would you do it?

According to Lyle McDonald natural powelifters tend to have more muscle on average than natural body builders, and that 3 day a week builds same muscle as a 5 day split.

If this is true why do people do body building splits?

>>38823199
I wouldn't give some random fucking noob who can only work out once a week a fuckin RPE scale to work with Kek your autism showed up quickly when i read that

>>38823203
>Why do people do bodybuilding splits
Because all the fake natties on YouTube do it and people believe anything they hear

>>38823203
Misinformation and it's easier for someone who doesn't like trying hard / the feel of heavy weights

But mostly misinformation

>>38823203
>people who don't need to be at absurdly low bf% can hold on to more muscle mass than those that do
Groundbreaking stuff right here.
Also people do brosplits because pro bodybuilders do them. Pro bb do brosplits because they're on large amounts of hormones.

>>38823168
>wall of shame that's in my homegym
>im not obsessed

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>very light strain on a forearm muscle
>squatting 265lbs 3x5 and mild strain on IT band
>tfw can't workout today

Th-this will go away by monday, right?

>>38823222
I didn't give him an RPE scale I just said don't go to failure, leave two reps or so in the tank (which is what RPE is of course)

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>>38823168
Here's a good one for you

ASSWECAN

>>38823264
Printing off lifting fails and peoples faces for novelty/comedic purposes isn't necessarily obsession

The picture of the joker from the dark knight you have hanging up in your edgy 16 year old room doesn't make you necessarily obsessed with the joker/batman

>>38823274
I'm also copying you and adding a hanging resistance band noose in my homegym, just in case I fail a set and feel like killing myself

>>38823274
How did you finish that rep??

>>38821038
Alex, could you give me some squat advice?

Specifically hyperextend ing.

>>38823346
He's tries hard

How pathetic must you be to attention seek on plg every day for literally years
Sean's mental health is so shit

>>38823359
AHAHAHAHAHAHAH NEVER HEARD THAT ONE BEFORE AHAHAHAHAHAH XD SO FUNNY WHAT A GREAT TRIP XDDDD

didn't you say you'd be posting here less often? Fuck off

>>38823346
Because it was only 325lb for six. Who cant squat that?

>>38823309
I started copying you and keeping my whiskey in my home gym because it's the coolest darkest place in my house

>>38823247
In regards to body fat i think his sample size were men in the 12-15% range not necessarily contest lean.

Lyle says steroids are more effective at building muscle than training, and will get better results than a natural without even having to train.

He goes on to say training and steroid use is even better, so a bro split might not even be optimal for steroid use.


>>38823239
>>38823227
What do you think would be an optimal routine for a moderately experienced natural. He explains that progressive overload is the only way you build muscle, if you lift the same weight for 6 months you aint growing.

Is it just as simple as try add a rep or a little bit of weight every week/month.?

>>38823376
I don't have my whiskey in my homegym

>>38823376
What about 225x10? Who can't bench that?

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>>38823420

>>38822350
not how mike israetel defines them (he talks in his MRV lecture about how it is necessary to have the work capacity to perform your MRV)

>>38823222
he can do more than 3-4 sets and go to failure hes only training once a week, if you have that long to recover can hit it much harder than that

>>38823482
Wall of shaaame

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My bench was on point today lads. Even got calls with these.

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>>38823600
What are your plans for the British?

>>38823600
>5'6
>bench ROM longer than isleys
>max sumo ROM as long as kelly branton
thinking of starting rock collecting instead but I already have a hard time touching the ground so that might not work

>>38823600
I am curious as to how much more weight I could move if I drastically decreased the rom now.

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>>38823686

>you will never be as happy as fil was in that moment

why even live

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Leaving fit / 4chan / the internet for the millionth time. Had been successful for a few month streaks before but haven't able to keep it more than than. Let's hope it works this time fellas. Wish me luck.

>>38823797
and still he killed himself yesterday :'(

>>388233563
sure

>>38822800
agree a lot with >>38822870 and >>38822956

for your arch, something that helped me is unracking the bar with my butt up and my feet in position, then after I get the bar off, putting my butt down. just be careful to keep your butt down through the whole rep, I got called in the midwest meetup meet on my 2nd attempt for my butt coming up.

also it looks like you could be touching lower on your chest. maybe an inch or so lower? I can't say for sure, but it looks like your forearms are angled back towards your head (could just be angle of the video though).

also also I really am not a fan of what you're doing with your feet on your setup. putting them both down at the same time like that seems like you're just asking for your ass to slide.

also also also pause longer

>>38823721
Why aren't you doing that already?
>>38823686
227.5/152.5/300

>>38823997
pls b openers

>>38823997
>300
is that EQ?

>>38824025
No raw senpai. Would be an easy eqp 2nd attempt now.

>>38824024
One day ;_;

>>38824087
You've never deadlifted that much before weasley, sure you aren't ..M'ing yourself?

>>38823806
fuck off and leave you emotional fag

https://m.youtube.com/watch?v=ehJI2w67-EE

I moved to a new gym and both squat racks there just don't have the fitting rack height for me. It is just a teenie tiny bit to high, like a cm or two, so when I try to rerack, the barbell hits the edge of the racks. Any tips on wat to do?

>>38824101
Indeed I haven't ever pulled it raw but my training's gone well so it might be on the cards. But I won't be upset with 295kg say if that's more realistic.

>>38824113
Leave him alone cunt and kill yourself

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Wat up boys???
Good news, back felt perfect today, did an ez squat session with 180kg and had 0 issues. All this high bar and front squats I did these past months made my competition squat a little bit too quad dominant, I need to relearn how to use my gl00ts properly.

>>38824136
i pulled my raw dick out of your mom you fucking weasel

>>38824154
your mom used her glutes properly on my dick

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>>38824136
you wanna make a bet that you wont pull 300, weasel?

Lol Sean's scared of me
He should be

>>38824154
are those the new titan yellow jackets 2.0?

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>>38824195

>>38824211
Nice 300x300, 30kb google search image. Now that's what I call autism.

>>38824230
Lurk more newfag, that's a 4chan filenmae

>>38824171
no
>>38824200
Those are the old, absolutely shit ones

>>38824297
>Those are the old, absolutely shit ones

Did you buy them cause they matched your shoes lol

anyways, how do you know theyre shit, what are you comparing them to and do you have new, better knee sleeves now?

>>38824250
I am really sorry, I have genuine autism and am just attention seeking because I'm neglected in real life! I'm a little drunk too because I drink to conceal my sadness. I have come on plg every day every single day for almost 3 years just to piss people off because that's the only way I can guarantee myself human interaction. I was neglected growing up as I was a hideous mess of a human being, so I isolate ,yield behind a computer and live my life through a virtual identity.

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>>38824334
It's okay, I understand, apology accepted

>>38824321
I got the for free from a guy who bought them too large for him as a gift for hosting him for a night. I have a pair of tight SBDs and there quality is on another level, the titans are already falling apart despite using them seldomly while the SBDs are still perfect even tho I used them more

>>38824297
Yooo dude how do you find out if your TUE got approved? I mailed mine in earlier this week. Do they send you a letter? Email?

>>38824355
so nothing ever happened with that italian SBD sponsorship ?

>>38824352
It's pretty pathetic. I have a VERY hard time coming to grips with reality.

>>38824154
I've been doing highbar exclusively recently and I swear my squat has turned 100% into a glute isolation exercise.

>>38824383
Its okay, its probably just your autism

>>38824426
Yep. I should really get it checked out!! Maybe get a therapist!

>>38824455
you do that dino

>>38824475
Projection?

>>38824648
Calling Dino (you), dino, cant be a projection

>>38824357
I've been told by my federation's president who showed me the wada email
>>38824377
Unfortunately the italian SBD guy never contacted anyone :(
>>38824390
I began staying vertical af and shifting the weight towards my toes, need to fix that desu

>>38824710
But that's your character? When did everyone forget about your characters anyway?
Nobody ever mentions it anymore.

>>38824732
>Unfortunately the italian SBD guy never contacted anyone :(
Contact him through email with this message

Bonjourno my italian brethern,

Perhaps you may recall us talking in person a year ago. MY name is Rocco Insulii!! I am writing you to inquire about the possibility of an SBD sponsorship as we have talked about previously!! That would be an honest to God dream come true!!! I love SBD!!!! Enclosed are my latest meet results, video of my lifts (which have since increased from our talks a year ago) and a shirtless picture of my body!! Upon request I can supply a "dick pick". I have the aesthetics, lifts and championship mentality that encompasses the SBD franchise! I am ranked #1 italian lifter!! veni vidi vici, best regards, Rocco!!!!

>>38824740
dino, aka the beta orbiter, is you, and is not a "Character"

I dont have any characters

>>38824791
lmao thanks for the hearthy kek lad

>>38824819
seriously you should email him tho

>>38824806
Pathetic denial. You're fooling nobody.

>>38824840
Aww is wittle dino mad that esmeralda, the girl you fell l in love with on 4chan abruptly left without sayin goodbye :((

gotta give cred to smolov Jr. for the bench, went from 120kg being my pr to hitting it for a triple and getting that 3plate bench.

>>38824871
You went from 120kg to 140kg max in one cycle? Wew.

I just started a slightly easier version of smolov jr that can be run longer without a deload this week, so this gives me hope.

>>38824858
Birumg, childish and down right autistic. How bad must a mans life get before he has time to act like a child online 18 hours a day?

>>38824898
>Birumg

look at the angry autist making up words in his fit of fury lol

>>38824918
not acknowledging the counter argument is a sign of defeat.
as I've won I'm no longer going to bother engaging you, child.

>>38824944
I don't know what your counter argument is when you're making up words that don't exist?

>You're a blugandash!? aha no retort to that!? Argument won!

>>38821599
KEK
I remember that thread

>>38824896
Yeah I fucked up. The excel file I entered my max into was calculating it in pounds, I was not. Apparently you're not supposed to add 11 pounds every week, who knew.

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This is the /plg/ physique.

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>nigger was ordered over 12 times to put his gun down before he was shot

HE DIN DU NUFFIN

>>38820868
Any hook grip sumo pullers in? Do you scrape up the inside of your thighs when pulling? I almost started bleeding today

>>38825094
have you seen the asian woman against 3 men?

Lads does anybody here train in the mornings? Schedule wise I'd be a lot better off in terms of consistency if I did but I have no experience with it. Any advice?

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>>38825163
that was a p good porn

that bitch got plowed

>>38825166
every 3rd week
fucking hate it
and generally feel weak

>>38825166
like

how early

>>38825169
https://www.youtube.com/watch?v=TxBcCSaBtXc
mean this

>>38825178
>>38825183
Be done by about 10:30 or 11:00. So start around 9:00.

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natty?

>>38825189
well just make sure you are up atleast 2 hours before and warmup well

>>38825186
sik

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>>38825204
I made this

>>38825202
yes

>>38825240
who am i talking to

Esme, now I know I was wrong
I messed up, and now you're gone

Esme, I'm sorry I neglected you
Oh, I never expected you to run away and leave me
Feeling this empty
Your posts right now would sound like music to me
Please come home, 'cause I miss you, Esme

Esme, can't you see I was blind
I'll do anything to change your mind

More than a grill, your my best friend
Too cool to forget, come back
'Cause we are family
And forgive me for making you wanna roam
And now my heart is beating like the saddest metronome
Somewhere I hope you're reading my latest three-word poem:
Esme come home

>>38823420
>taunting a cripple

wew when did you start bullying? Was it after pulling 4.25pl8?

Trappy, now I know I was wrong
I messed up, and now you're gone

Trappy, I'm sorry I neglected you
Oh, I never expected you to run away and leave me
Feeling this empty
Your posts right now would sound like music to me
Please come home, 'cause I miss you, Trappy

Trappy, can't you see I was blind
I'll do anything to change your mind

More than a grill, your my best friend
Too cool to forget, come back
'Cause we are family
And forgive me for making you wanna roam
And now my heart is beating like the saddest metronome
Somewhere I hope you're reading my latest three-word poem:
Trappy come home

Okay session today.

Binch 120 3x6
Close grip 120 3x5

Close grip ended @8.

Entirely okay.

Esme come home
(Esme come home)

Trappy come home
(Trappy come home)

Trappy is an ugly boy

Esmeralda is an ugly boy

>at the gym doing lifts
>Retarded kid walks in accompanied by his mom, truly one of the most asstastic milfs I have ever seen
>he spends the whole time flailing around on machines
>she's on an elliptical and the whole gym is just watching dat ass, that fucking incredibly thick perfect ass go up and down and back and forth on the elliptical
>just looking at that fuckin ass made me feel like a half starved feral animal with a juicy thick steak right in front of it
>She stops and starts doing ass and leg stretches literally right next to me

Pray for me brehs these temptations are too much

I eat poo

>>38825292
It's only an occasional thing, I promise.
>Tfw squatlet
;-;

>>38825457
And I apologize for no pics, I was looking for a chance but there were too many witnesses

>>38825457
you were the kid?
is that the plot twist

>>38825523
No man I'm not a tripfag, how could I be retarded?

>>38825523
lol

New trip; looks cool right?
My best lift is the bench, my favourite lift is the bench and I like sumo deadlifts.

I like long walks on the beach and bench

>>38825622
cant help but think the bench walk is fairly short

>>38825638
oh teehee

I like chemistry 2 :)

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I want to die.

>>38825695
>[
why?

I'm also a good listener and a good friend

>>38823971
I have heard a lot of guys had success with unracking butt up. Also should i set on foot at a time instead of dropping them at the sane time?

>>38825695

I would too if I could barely clean 90kgs.

>>38825730
Raising your tooshie to unrack the bench is a bad idea, indicates to me that you're not set up properly. You shouldn't be able to raise your ass off the bench, or at least to a significant degree if you're set up in a way that you're feet and glued to the ground and near aligned with your hips.
If you're not set up properly you have no business unracking the bar.

Raising your as is also useless when you're supposed to slide the bar out of the rack, not press it out,

>>38825721
Id suck livias girldick and I'm not even gay

>>38825786
I understand

>>38825797
I wanna eat her farts out of her butthole

>>38825823
I need an adult

>>38825754
hard downvote.

>>38825844
There is only one universal way to bench. Do it my way or die.

>>38825836
What

>>38825754
what are your stats senpai

>>38825730
>Also should i set on foot at a time instead of dropping them at the sane time
yes imo

>>38825854
Stats?

>>38825898
>>38825900
We agree stats aren't an indication of knowledge? Agree first Pls

>>38825914
Fuck no

Weight is weight you twink

>>38825914
If they aren't stupidly low, then yes, I agree.

>>38825926
I read books!

>>38825914
yeah sure
as long as you haven't been lifting for only like 6-12 months and then start giving out advice like you know shit we're cool.
avon is (was) one of the smartest guys around here and he only has like a 360 wilks iirc

>>38824896
Describe this.

>>38825934
>>38825929
I've been at this for technically 3 years but due to a hiatus my stats are *cough* 170/130/200 *cough*

>>38825952
was it a shoulder injury?

>>38825952
Bw and height? Btw, I've got your bist binch... In the beg.

>>38825976
I just stopped lifting. Unless this was a bul- no of course you wouldn't.

>>38825999
6'0, somewhere between 85-90kg I'm no too sure lol

>>38826027
To be fair, when I look at your stats for someone who has been lifting 3 years I think wow what shitty squat/DL progress, but decent bench.

But I'm basically king of poverty bench at
161/102.5/200 @ 81-82 and almost 1.5 years lifting.

>>38825939
It's similar to smolov jr in the sense that it's 4x a week volume with adding weight each week but the volume and intensity start out quite a bit lower. I was talking to Sabre/SSB when they recommended that I try it. Basically I'm small and weak, so I need to do a ton of volume.

The plan is Day1: 5x10 @55%, Day 2: 5x8@60%, Day 3: 5x5 @70%, Day 4: 5x3 @80% all competition style and add 5 lbs to each day every week. Starts out really easy but should get hard pretty quickly. I'm also doing arm accessories 3x a week.

>>38826110
>thinking more volume will make you grow when you're gaining at a geologically slow time scale

>>38826167
I'm up 9-10 lbs since the beginning of June. How fast do you expect me to gain weight? I don't want to become a turbolard 20-25% bf like some people here. My end goal is competing at 93kgs really lean but I'm not in a huge rush to get there.

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>be 29 year old
>Gave up on fitness when I became a dad.
>Unemployed 4 years+
>Get a Gym Membership
>goto a gym and just do weird shit
>Not sure what I managed to accomplish.

I know I managed in excess of a 200lb Deadlift. at like 6x4 or 5 because it was the most satisfying part of my workout.

>Tried to use that fucking squat smith machine, it kept making me fuck up my squat.
>Free squat
>Do considerably better. Still only squat like 100lbs with decent form
>80lb T-Bar Lat Pulldown.
>Be a fag and use one half of the cross-over machine to do t-rope exercises at 120lbs.


I need to get me a fucking routine. I was all over the goddamn place.
>Took 1h & 1/2 to do all this. With my broad in tow learning how the machines and cages are utilizes.

I know I need a routine, but I want nothing to do with SS

>>38826213
did you take the time to type that shit out

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WEW flu is almost gone, appetite is back.

Smashed an rpe0 75%x5x3 on the power lifts today and just had 4000kcal of pizza and burgers .

Gonna lift heavy sunday.

>>38825471
iktfb

>>38826204
>turbolard 20-25% bf like some people here
lol strongalex btfo

>>38826210
holy shit lol what a fucking loser you are kys

>>38826210
>>Unemployed 4 years+
lol wat

How to bench - the definitive guide:
>lay on bench with shoulders just hanging off the end of the bench
>position feet close to the bench, pointed forwards, in a position where your shins are straight
>grab the bar with a supine grip about shoulder width apart
>row yourself up to the bar, retracting your scapula until your chest grazes the bar
>keep your feet glued to the ground, if they move at all in the process redo your set up from the beginning
>pull yourself down until your forehead is aligned with the bar
>you should feel stupidly tight
>lower your upper back into the bench
>constantly keep your shoulder blades retracted
>lower glutes down and squeeze them if you wish, doesn't actually make much of a difference
>if you can't put your as on the bench, slowly slide your feet out WITHOUT LIFTING them. They must feel glued to the ground.
>grab the bar with a grip that gives you vertical forearms, unless you have preference otherwise
>slide the bar out of the rack
>hold bar above the centre of your chest
>pull back shoulder blades and sink them into the bench
>pull the bar apart to engage lats
>slightly tuck in the descent of the bar, but not so much that your forearms loose their vertical position
>hold the bar just below the nipple
>drive your feet into the ground, pushing the bench back towards the wall
>flare your elbows (very important)
>flare your lats as much as possible, but don't let your shoulder blades come apart
>press the bar back towards the rack
>finish at the nipple line
>focus on pulling back your shoulder blades constantly
>pull them back and let them sink into the bench before each rep

>>38826229
desu I think alex is probably below 20% bf

If he cut to 83kgs he'd probably be pretty damn lean.

>>38826210
>want nothing to do with SS
But why?

If you add in extra upper body work it's great.

>when Sean creates a new trip and pretends to be intelligent

>>38826242

I stopped working when my son was born. Found watching him grow oddly satisfying.

Over working for assholes who were hiring Pillheads & Repeat Offenders then placing the blame on his Up & Up Employees.

>>38826222
Yea. All from memory. I really like bench. I want to bench a thousand suns one day.

>>38826255
but how did you feed yourself and your son

>>38826250
Please don't be hurtful. On the other side of my trip is a man made of flesh, bone and a heart.

>>38826249

Just don't dig it.

I did like Progressive Overloading during my Deadlifting.

That was incredibly satisfying. I actually felt like I was getting somewhere.

Not so much on the Seated OHP & Squats. Until I got the fuck away from the Smith Catch and squated freely.

>>38826210
2 8
8

>>38826225
>Appetite is back
Fucking jelly, my appetite has been tanking the past couple weeks. I'm scared senpai

>>38826268
You have any videos of your lifts btw? I'd be interested to see that bench set up in action, mostly because tl;dr

>>38826261

I'm a lucky motherfucker with a working class lady to pay my bills.

>>38826278
Read it, try it and report back on how many kilos you added to your bench.

>>38826285
did she shit talk you for being a lazy NEET and constantly tell you to get a fucking job?

>>38826320

Uhh no. What kinda self deprecating fetishistic shit do you get off on nigga.

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>>38826271
So why not just do it with free weights then..?

>>38826278
>appetite
>eating based on hunger instead of just eating enough to hit your macros and calories
>mfw

>>38826328
did she make you rim her asshole as punishment for being unemployed, threatening to end your financials if you didnt?

Protip:
If your hamstrings feel tight all the time, and if your hamstring range of motion is poor, it may not be your hamstrings but instead a weak core.
Do some planks, side bridges and curl ups as often as you can and eventually you'll find your hamstring range of motion increases without ever stretching.

This is because your posterior chain is strong and your core is weak, therefore it tightens up to support the load and protect your lower back. This is actually counter intuitive as a strong core will lower your chance of lumbar spine injury than a strong posterior chain would.

>>38826345

Anon, I've got no fap fuel fulfillment for you.

You're on your own homes.

>>38826306
I just did.
>Not using constant leg drive
I shig

>>38826330
It's kind of hard when my body just rejects the act of chewing and swallowing m8. Like I feel hungry, and then as soon as I start eating something, the feeling goes away

>>38826268

Go away Sean.

>ate 4 PB sandwiches today
I never should have looked at the sodium content of my uni dining hall's food, now I'm scared to eat any of it

>>38826372
How did it feel? Constant leg drive isn't conventional leg drive. The bench is supposed to feel like a pump action more than a fluid action.

>>38826372
That hasn't happened to me since I was like 18 and was all depressed and shit from breaking up with my first long term gf.

You sad, m8? Just be happier so you can eat food. Why didn't you think of that?

>>38826390
It feels a lot more stable off my chest with constant leg drive, tbqh. And I also feel a lot tighter and more stable overall.

>>38826415
Some people say you should vary your leg drive, increase it in increments as you raise the bar. For example its %20 as you're lowering the bar, maybe going up to 50% by the time it's on your chest and then you go to 80-90-100% to get off your chest.

Something like that

>>38826413
I wouldn't say exceptionally so. Just a little, as per usual. I think it's the stress for how much shit I need to get done for school, but the depression could definitely be a part of it. I'll try to eat again soon.

>>38826430
I've been doing that, and I genuinely feel best when using 100% of it the whole time.

>>38826246
This actually sounds like a good way to set up. I'll probably try it out tomorrow. Thanks.

>>38826444
Yeah, hope you feel better soon. Good luck getting your school shit done.

>>38826444
Not saying it doesn't work, but you just lose momentum off the chest in exchange for tightness. Arguably that tightness could be gained through a different set up.

>leg drive to get the bar moving

isn't that a meme

I thought bench was about staying 110% tight

>>38826495
>>38826495
>>38826495

>>38826475
Do what you prefer, but I'd suggest you could stay tight through a good set up and take advantage of momentum with leg drive, instead of relying on leg drive to stay tight.

>>38826458
Here's a slightly more coherent write up I did
http://pastebin.com/12dq7Tsy

>>38826475
Not to say that I don't apply any pressure to the ground constantly. I subconsciously do.

Rolling for today's deadlift variation
1-2 opposite stance
3-4 deficit
5-6 snatch grip
6-7 pause
8-9 regular

Dubs or better test max (yolo)

>>38826579
Rolling for tomorrow.

5-6 GIT