/plg/ - powerlifting general

First for fuck RDLs

>>38867887
w-whats wrong with candito's program? I'm liking it so far (end of week 2)

>>38867933
Nothing, if you can handle it then go for it. It does take a lot of talent to be able to do 4x6 at 80% without missing a rep.

>>38867887
I tried both the philprogram(sheikos large load) and c6w my last 2 competitions for roughly the same amount of time. The sheiko one gave me around twice the gains

The philprogram was harder imo, workouts almost twice as long and much grindier. Canditos was more of a rollercoaster and didnt feel as thought through.

>>38867957
Rollercoaster is a well fitting word for c6w

>>38867957
Its weird because I agree with you that sheiko is a lot grindier and tougher despite the fact that the weights and reps are a lot lower than canditos.

No idea why desu

>>38867981
....because the effective volume is three times higher?

c6w was an easy program disguised by unnecessarily hard sets

>>38867981
>what is higher overall volume

Lads, should I squat 3x8 or go paused 3x3 for my light day?

>>38867988
>>38867988
Elaborate? I'm looking at the spreadsheets and from my perspective, candito has objectively higher volume (more reps at higher weight).

Unless you're talking about the programs as a whole and then sheiko wins because it's double the length

>>38868040
depends on weaknesses desu

Thoughts on leg extensions for quad hypertrophy lads?

Only wanna do em like once a week because they're less of a hassle than front squats

>>38868048
>I'm looking at the spreadsheets and from my perspective, candito has objectively higher volume (more reps at higher weight).
Are you looking at total amount of reps and average intensity or are you comparing single sessions? Also it's possible you are talking about different sheiko templates since neither of you specified one.

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Thoughts on peptides? I'm considering going slightly unnaty and maybe injecting some into hip

whats better for me guys?
>6'0 175
>squat 120 kg
>bench 108 kg
>deadlift 180 kg

Candito 6 W, TM or madcows? Thanks

>>38868057
rip knees.

>>38868102
also how realistic would it be to throw in a 'hypertrophy day' in TM or madcows? How could I incorporate some of that into the routine otherwise?

>>38868110
what do instead

FS takes too long and since I'm doing Nuckols my programming is pretty inflexible ATM

Maybe just leg presses?

>>38868102
Doesn't matter. Eating and adding muscle mass will force progression more effectively for intermediates then specific programming will.

>>38868118

have you considered high volume hack squats or trap bar deadlifts

>>38868151
>trap bar deadlifts

Can vouch for these. They're great. (especially since i can deadlift 40kg over my max with it)

>>38868151
Don't know if I can into hack squats Tbh, tried it once and I barely managed.

Never tried trap bar deadlifts, are they low impact?

>>38868166

lower impact than front squats (on my back and knees anyway, ymmv) and probably better than open chain exercises and leg press

I dislike leg press because it's basically a seated smith machine squat, but if you wanted to do single leg press it's OK because it allows your hips to move more as they would for a bb squat (just time consuming)

>>38868184
I'll try em out next monday Tbh

Difference between cowboy method and Texas method? Which to choose?

>>38868151
>>38868166

Snatch grip deadlifts are also worth considering. They'll make your quads burn and reinforce keeping a straight back during the deadlift if you have any problems there.

>>38868048
>weaknesses
my favorite meme

>>38868333
weaknesses are no meme. My deadlift for example

/plg/s song about phil

https://www.youtube.com/watch?v=uMK0prafzw0

>>38868340
yeah but you're implying where you are weak which is bullshit

>>38868340
Power lifting is a sport of total, 3 lifts by themselves don't really mean much.

https://www.myosynthesis.com/brain-states-willpower

Good read tbH.

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>>38868364
are you saying that people cant have weak muscle groups or 'muscle movements'?

>>38868089
Don't. They don't work very well, invalidate your natty card and have nearly unknown side effects (ie unknown hazards) for little gain.

>>38868370
Not him, but most people are "weak" until they're well into intermediate and can just benefit from doing the lifts more

>>38868057
SSB for quads, or hi bar

>>38868520
I already train high bar mostly. Don't have access to an SSB

>>38868547
Walking lunges. Idk mane go to exrx and quads and pick one or two. How do you need quad hypertrophyif you train mostly high bar? If you are intermediate, you need everything hypertrophy

>>38868385

I was just reading creepy shit about uncontrolled tumour growth so I'm really put off now

>>38868257

straight back yes, but they also encourage a greater torso angle. Arguably you get more quad interaction with anything that requires an upright back, so high volume sumo could be an alternative (but I'm talking out my ass here)

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How do we feel about training or competing while using Adderall?

>>38868366
Thank you.

>>38868558
Because bigger quads is always better.

Just to toss in some bodybuilding at the end.

I've decided to try that trap bar stuff though, so I'm good.

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>>38868366
Probably also worth posting this one: http://www.sciencedirect.com/science/article/pii/S002210311100031X
"Positive fantasies about idealized futures sap energy."

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>lifting for two years
>still don't look like Ive ever touched a weight in my life

But I guess I can pick a heavy bar off the floor hehe

>>38868741
>k-keep goin bro..
>keep chasin that carrot on a stick
>stay dedicated

Natty life

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>>38868741

I was gonna say "Trip on Lith" until you said

>But I guess I can pick a heavy bar off the floor hehe

>>38868741
just do some hypertrophy work and cut?

>>38868754
done anymore maxing?

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>>38868754

>>38868762

Next week lad.

Stay tuned.

>>38868741
switch to sheiko

>>38868741
What are your stats? No way in hell anyone with decent stats will look completely dyel.

>>38868754
>>38868764
my legs and ass dont look dyel....

thats something...r-right?

>>38868776
What kind of numbers are you hoping to hit?

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>>38868776
>Next week lad.
fucking novices I swear

good luck lad
i wanna see atleast a 220 squat out of you

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>>38868790
>2 years
>having decent stats
>natty
Did I accidentally click on /fit/ or something?

>>38868793
lad... we have seen those little pins in skintight clothing

>>38868793

220-225/132.5/245-250

>>38868804

I'll be disappointed if I don't manage it desu. I'm gonna take a week or two and deload after this next time I max.

>>38868790
330 wilks at 165

>>38868790
> No way in hell anyone with decent stats will look completely dyel.
lad
im on the brink of 400 wilks and look like fuck all lol

>>38868824
28 inches isn't big for a twink? :(

>>38868741
trip on Robert "460 wilks at 93" rogers

>>38868840
>>38868829
Well, the mega twinks like joff somehow manage that.

Go up 2 weight class and all will be good

I just want to squat and deadlift more.

Can I still make strength gains while not getting any bigger if I do low rep (doubles and triples) at a bodyweight of 80kgs at 183cms? I'm already at a slight t-rex mode because I really don't care about upper body except OHP and rows. I don't want to gain weight because my work sets are only ten kilos over my bodyweight for squats. (High bar, if it matters.) I thought I should be at least able to squat 2,5pl8s for reps at this weight depsite the "ideal weight" for my height being 90-100 kilos bodyweight.

>>38868881
thats not feasible Tbh

>>38868898
It sure as hell is

Might go in and just deadlift and do some rows today, shoulder feels clicky and achy. Honestly can't remember the last time I went to the gym and didn't bench. What else should I do, maybe some flys?

>>38868923
>telling midgets to go 93
didnt you see what happened to benchie
not all of us can put the weight on like screamer

nth for c6w best early intermediate program

>>38868892
>I don't want to gain weight because my work sets are only ten kilos over my bodyweight for squats.
This is limiting you seriously. Yes you can gain strength without gaining muscles but slowly bulking up and training hard will give you several kgs on the bar for every kg bodyweight.

>>38868102
>>38868114
TM can be heavily modified and there's plenty of room for bodybuilding but I wouldn't dedicate one whole day to it. You could also do a 3-day DUP program with a hypertrophy day, a strength day, and another day of paused lifts for example.

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I suck ass at bracing should i just surrender and buy a belt? Also if i buy a belt should i buy some cheap shit or is quality important?

>>38868933
Benchie will be fine as soon as he starts actually lifting and filling out muscle wise.
You do need to use the advantage of being fatter, which is holding more muscle mass. And that you can only achieve by more volume and trying harder.

>>38868960
he could increase his wilks by at least 30 if he dropped some weight

>>38868952
>I suck ass at bracing

Learn to brace before buying a belt. A belt is literally just something to brace against

>>38869000
Can't seem to figure it out but i'll try harder desu <3

>>38869016
https://www.youtube.com/watch?v=-I9LIsIpsQE

pretty good video on it. It's by meme thrall who makes a lot of shit videos, but this one is ok

>>38869000
A belt might help teach bracing though, because of improved feedback etc. I'm pretty sure I got better at bracing both with and without a belt after I started using one.

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hey /plg/, running c6w and hurt my upper pec during week three

any advice on how to go about recovering? stretches, mobility circuits, crying into a box of donuts, etc.?

>>38869042
>crying into a box of donuts

wats this routine anyone got an excel file or something

sounds interesting

>>38869064
been doing it for a year and some and honestly if you can stick with it you'll see very good results

my squat and deadlift both went up almost 60lbs and my bench went up 30, most of it was noob gains but STILL

http://www.canditotraininghq.com/free-strength-programs/

>tfw going to go to work on Monday after 6+ months of NEETdom
dunno how to feel about this

I need some help. My skin is getting stretch marks really easily.
How do I prevent this?

Everything I'm focusing on (arms, lats) are now getting stretch marks?
I never use to get stretch marks.

Am I trying too hard?

>>38869099
embrace them

>>38869087
what a fucking relief

I've been NEET since last monday and my thursday I was sick and tired of it

having a job is fucking ace man

>>38869101
Something's happened. I'm getting them from literally anything. I never used to get them, they are all appearing suddenly.

>>38869104
I get that as well sometimes.
When I don't have a job I really want a job and get depressed about not having one. Then when I get a job and work for a while, the rut just gets to me and gets me depressed and makes me wanna quit and yearn for the neet times.
But I guess I'm just that kind of a person.

>tfw cant do homework question and neither /g/,stackoverflow or reddit can help

why cant i get an education from SBD?

>>38869252
Try harder.

>>38869252
>he fell for the STEM meme

>>38869297
actually economics. Just need to learn SQL for it

>>38869383
But that's easy as fuck.

>>38869383

ugh I'm probably gonna have to use SQL in the future but I've managed to get by with just SAS and STATA so far.

I also have to learn R eventually

>>38869408
Yeah for talent chads like you

bet you got a 6 plate squat at 70kg and a gf too

>>38869428
Nah, I used up all my skill points for comp. sci.

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>>38868227
Cowboy Method is really nice. I've ran it twice now, made up about 30kg on squat.

https://www.youtube.com/watch?v=abf5KDpSXFs

Differences to vanilla TM:

-Instead of hitting 3/5RMs each week, you cycle through 10, 8s, 5s and 3s.
-The VDs are at a lower %age than normal TM, but it's a bit higher volume (at least in the early weeks). 5x5 on TM, but on Cowboy Method you cycle through
10x5
10x4
10x3
8x5
8x4
8x3
etc etc.
-The progression is a little less aggressive. 2.5kg/Week on TM vs. ~15kg/9 Weeks on Cowboy Method.
-There's not really an RD as such, instead you train front squats somewhat seriously. At the end of the program you test a 1RM for fronties as well as your squat.

I wouldn't do it for bench or deadlift, but I recommend it for squat.

>>38869252
What is the task / question?

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>>38869513
Normalize this table

It's in first normal form already but I have no fucking clue where to go from here. Cant find any partial dependencies at all. Stackoverflow couldn't help either.

Kicker is, it's the very first question in this assignment and I've done the whole thing (including the butt fucked hard questions) except this one.

>worked out early this morning
>already bored
>rest day tomorrow

what the fuck do I do now lads

>>38869547
Taste the culinary delights Sydney offers through the city and its suburbs. Home to top chefs and a range of venues, from harbourside dining to trendy inner-city cafes, there’s no shortage of restaurants serving up Sydney’s mouth-watering fare. The city’s cultural diversity also means that there are an exciting multitude of flavours and international cuisine to enjoy.

Explore Sydney’s natural beauty on foot with one of the many walks that make their way along the Sydney Harbour foreshore or through the national parks that surround the city to the north, south and west. The city’s beaches also provide a great opportunity to experience the best of life in Sydney, with a great range of popular beach destinations as well as secluded swimming spots just waiting to be visited.

Sydney is home to a thriving arts culture that offers world-class theatre, live music and performing arts productions in a packed out program featuring local performers as well as international acts. Varying from musicals and plays to opera, ballet and comedy, Sydney’s stages, theatres and music venues house a diverse range of live productions throughout the year.

Discover handmade treasures and select fresh produce at one of Sydney’s markets or peruse the alluring mix of Australian designers and international fashion while shopping in the city centre. Whether you’re looking for the perfect outfit, funky homewares or a great gift, Sydney’s many shopping precincts have plenty of unique products to choose from.

>>38869547
Find more meaning in your life. Go for a hike, pick up a book, watch a movie, hang out with friends (>), cook something complicated, whatever

>>38869563
so far today I've written a chapter of my novel, got my hair cut and written a job application

I've got plenty of food in the fridge so I might spend the rest of the day playing Alien Isolation and then tomorrow go for a hike

>>38869541
Ask here:
https://www.c-plusplus.net/forum/f48

It's a German site but just ask in English, none minds.
The most important thing is that you explain what you have tried, how you have tried it and why you can't get any further.
They hate answering questions when they feel like they are doing your homework.
But they will explain it to you.

That place has the most knowledge people that I have ever seen.
So if you really need the answer, make a thread.

>>38869594
>C++
>they probably wont answer my question since its sql related
>first post on the forum is about SQL
>oh
I'll try here thanks lad

https://www.youtube.com/watch?v=_VU9DjQpvMQ

too bad he had to go and die of autoerotic asphyxiation

>>38869612
It's the SQL sub forum of the C++ website.

You can remember one thing for the future: the biggest nerds that know the most about everything regarding STEM, are those that code in C++. It's an elitist language that can keep you perfecting it's styles your entire life. It attracts those kind of people.

>>38869653
Made the post. Thanks a tonne for the help lad. Hopefully these guys can help where stackoverflow failed

>>38869653
>>38869670
just noticed the last post before mine was from 15 days ago.

huh.

>>38869685
It's more of an inactive sub forum, but the site itself is very active.
Chances are good someone scans the forum frequently and sees your question.

I believe the chances are way better than on SO.
But what you could do is search up another SQL related forum.

Some might get mad when they figure out you posted duplicates all over the intent, but who cares.

>>38869000

Sometimes a belt can teach bracing, lad.

>>38868952

Quality is important. You're gonna own this thing forever.

>>38869734
But even the SS belts are perfectly fine.

Doesn't take meme materials and brands to make a thick, solid piece of belt that withholds the pressure of your abs.

>>38869783

True, but it does take good materials to make a belt that lasts for longer than two years.

>>38869857
Have never seen anyone's cheap SS belt deform in any meaningful way, not even after years.

I'd argue a flexible belt is better than a stiff belt because it moles around your core. I've had greater success in a flexible 13mm belt.

Granted you don't want it getting soft.

>>38869900

Yeah they get really, really soft and the edges start to curl in.

>>38869983
How would you know? Aren't you Canadian? SS is a British brand.
And on top of that bracing with a belt does not teach you bracing without a belt, it's a significantly different mechanic.

>>38869983
Who says that? Isley?

>>38869857
>implying you shouldn't bulk enough to outgrow your belt after 2 years

>>38870016
Why are you obsessed with eating? You have too many autistic tendencies my man.

>>38870030
>implying twinks everywhere aren't thinking about food 24/7

>>38870004

Why the fuck do you care then? You wear your belt on the damn platform don't you?

>>38870007

Yes, the Weasel, and the guys who bring their no name belts to the gym I train at. Well, they don't say it so much as I see it.

>>38870016

>He didn't buy his belt so that he currently has to use the second tightest hole to work, so that he has tons of room for bulking.

>>38870016
>Outgrow my belt
I'm 2 holes from the smallest hole. That scares the shit out of me.

>>38870030

Because if he doesn't he knows I'm gonna fly out there and force feed him like a Foie Gras Goose.

>>38870048
I'm correcting you so that you don't mislead others and cause them distress in their training.
Your claims are fabricated or exhagerated. The SS belts most likely deteriorate over time because they are cheap, but for practical use they are no difference to inzer or wahlanders or whatever, they all do the same job, you pay for longevity.

>>38870048
I bought my belt when I was about 20-25 lbs lighter. I think I can only make it 1 or 2 notches looser now. I really should have gone with a large instead of a medium when I first bought it..

>>38870030
It sounds like you're too obsessed with my autism.

>>38870121
Least you admit that you are high on the spectrum.

>>38870088

I can totally get behind this statement, as it was what I was trying to communicate earlier in >>38869857

Off to work ladarinos

>>38870133
Sure, I won't deny it, a good SS belt begins at £30, while isnzer starts at £100, but they do exactly the same job.

The real argument here is whether or not a stiff belt is better than a flexible belt, and the answer comes down to preference obviously.
I'm interested if there's a mechanical explanation to which is most beneficial.

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>>38869541
first of all that shit belongs on >>>/wsr/
and secondly, without getting into the math and details of it (pay attention in classes), normalization is just separating everything that can be separated in its own entity, avoiding data redundancy

and for the record, that schema is shiet, who da fudge stores each "client ticket usage" as a session?!?
>tell your teacher (s)he is a dumbo

>slept on shoulder weird now it's rekt
Hurts like a bitch to raise it out in front of me, what do?

>>38870168
I can normalise any example given to me and your post doesn't help at all. I think you're misunderstanding the question or relating it to some other form of normalzation I'm not familiar with

What I'm trying to do is find and Eliminate partial and transient dependencies in this one table. Not remove redundant data. This is for relational databases. I appreciate the effort though

Example of the normalzation I need to do
http://www.studytonight.com/dbms/database-normalization.php

>>38870220
don't move it and just keep it in a position that doesn't hurt. take fish oil and mk-677. Don't sleep on it and when it doesn't hurt start stretching it, very carefully. Start doing light ohp and rear delt flies at the end of every session

>>38870249
Why don't you just email your professor or go to office hours? Asking questions in a one on one setting in person is the best way to clear up things you don't understand 100%.

>>38870220
Take ibuprofen and take the day off.

Happened to me already too, this is the best and easiest way to fix it.

>>38870249
>I think you're misunderstanding the question
no (ill just leave it at that)
>What I'm trying to do is find and Eliminate partial and transient dependencies in this one table. Not remove redundant data.
those two phrases are synonyms, pay attention in classes. and you might want to start doing-stuff/resolving for *nf on a paper first, clearly the computer screen is interfering

>>38870279
its holidays and she's not replying to any of my emails. Assignment is due back day one too

I'm certain I got the rest of the assignment correct so I think I'll just take my 95% and left my answer for this question as "I don't fucking know and neither does anyone on the Internet"

>>38870349
I swear to god I know how to normalize. After getting stuck on this question I tried like 3-4 other normalize questions just to make sure I can do it.

All I saw on your picture before was an ER diagram. Usually the answer to this question is given as sets of tables.

The reason why I can't do it is my first step is to find dependencies to a part of the composite primary key. Problem is, SessionID is completely unique for each row so why can't it act as a primary key for the whole table? I can't see a need for a composite key which means you don't need to normalize at all. Ignoring that, I can't find any dependencies at all since movieid always has a different session date which always has a different price etc. nothing's consistent.

Please forgive any obvious and retarded mistakes, I'm only doing the intro course

How to frontsquat only on Texas Method?

>>38870484
replace back squats with front squats

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>>38870016
>eats at a 100 kcal surplus
>the second you go above 10% bf you go on a 1000kcal cut
>Talk big about bulking

>>38870433
>All I saw on your picture before was an ER diagram. Usually the answer to this question is given as sets of tables.
so? cant you extract all the needed table data from that diag? you name the relation whatever you want, for that matter
>you don't need to normalize at all. Ignoring that, I can't find any dependencies at all
that is why i ranted on my first reply, the schema is dumb, and even dumber as an exercise for classes
you are assuming its already in the 2nf because of the "key" you found when you still have data that does not relate to the key at all
take a look at the client data side of things, cant you, for 2nf, split that into its own table?
and while you are at it, doesnt a screen relate to a single branch, or are they gonna move the screen between branches?

this is starting to pollute the thread, sure you dont wanna move to a more suitable board?

my squat is shit

how do I fix this?

been lifting for several years in a shitty gym with only machines, then more than a year ago I switched to a gym with free weights just to learn that there is basically zero carry over. back then I did 5x100 above parallel and a year later I struggle with 7x100 below parallel

holy shit this is so embarrassing. my leg press is great. my deadlift is doing okay, doing 170x5. but my fucking squat

its really frustrating. I am consistent, I train frequently, I tried different programs recommended on the internet and they just made it worse. I eat enough, my diet is good. my life is very stressful but I can't help that. what am I doing wrong? that I squat and squat and squat and I feel like the more I squat the worse I get

https://www.youtube.com/watch?v=7yLctl4qPUY
This channel is my guilty pleasure, it's like soap operas or something mang.
The BBers always win tho, I feel like the endurance/medley setup really favors their training style.

>>38870569
Benchbabby in his babbymobile

>>38868385
Is Screamer a chad?

He gets the WR and immediately after is being """sponsored""" by a qt brown masseuse

How tall is Filip Lindstrom? Anyone know?

>>38870787
I'm going to go to bed anyway so I'll stop posting super off topic. Thanks for the help though. the question does seem very poorly constructed and that's the general consensus from the other forums I posted on. I think I'll roll with what you said about splitting the customer off for 2nf.

>>38870818
Your form is whack. Play around with different stances, feet angles, grip closenesses, etc.
My squat was the same way for my first two years, then I found my exact beautiful form and learned how to brace properly and it exploded like I had built up gainz just waiting to be unleashed.

(fyi, my stance is very wide, toes touching the rack, toes pointing almost straight out, grip as close as physically possible with my index fingers against my shoulders)

>>38870871
About 174 cm, the average height for a suomi male

>>38870871
2 Joes tall

>>38870887
I've been playing around with form a lot and when I go too wide my hip flexors or whatever start to hurt

but yeah, you are right. I will have to think about it again

and I really believe that I have a lot more in my squat than just that. online 1rm calculators tell me around 120 is my max but I once tried 120kg and did it for an easy double like nothing. I also think a weakness is my quad (whiich is strange because leg press). I really struggle getting out of the hole and I do it all with my back

>>38869459
What did you do for bench while running it?

>>38870895
Thanks boi

>>38870920
>I really struggle getting out of the hole and I do it all with my back
When you hit the bottom of the hole, immediately shove your knees forward. They'll probably already be as forward as they can go, so they're not gonna move, but you want to hold them there. An EXTREMELY common mistake is bringing your knees in to ascend out of the hole, which causes your butt to rise and your hamstrings to lose all tightness. It will become second nature eventually, but for now, practice consciously keeping your knees forward in the exact place they end up in the bottom of the hole, and "ride" your hamstring tightness up.

>>38870850
They're not always very strict on form and the BBers tend to be heavier, which is obviously an advantage. Not surprising that they win pretty often.

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>>38870929
>What did you do for bench while running it?

Greg Nuckols 3x novice

>>38870920
If your form is really bad and you have no concept of the squatting movement, a general progression is goblet squat -> front squat -> back squat. It is also wise to do paused squats and slow squats (1 rep = 10 sec) to learn and feel the positions you are in.

Could also give this a read: https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/the_back_squat_a_proposed_assessment.pdf
Pay more attention to the text than the pictures, which are exaggerated a bit to get the point across as far as I can tell.

ITT computer nerds

>>38870818
>I tried different programs recommended on the internet and they just made it worse.

This seems unlikely. All the commonly recommended novice and intermediate programs should get you at least some progress if you're a novice/early intermediate lifter. I'm going with form. What exactly feels bad? How are you getting worse?

>>38870887
How in fuck do you hit depth?

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>>38871061

>>38871061
By having a whole frigload of weight on my back.

>>38871061
>>38871115
I found out last week if I stand with my feet an inch or so from the rack but don't focus on sitting back as much and allow some knee travel, I can still hit atg. Pretty sure I could hit depth even with feet on the sides of the rack.

>>38871061
I just let my problems and despair pull me down till I'm at about parallel

>>38870952
thank you, I will pay attention to that today. leg workout soon and I will try to already incorporate feedback

>>38870990
I already did pause squats and front squats but they did not help my back squat so I went back to focusing on that only

I also asked several people at my gym to form check me and the only critique they ever give me is that I go too far forward and do too much with my back. yes, I indeed have forward lean but when I try to stay on my heels I feel like everything goes into my quads and I can do less reps

a factor is my proportions. I have long legs short torso which definitely coontributes to my strong dead and weak squat

I deadlift after squat each time because I feel like the overlap between the two is too great to do them on different days and still recover

>>38871047
>What exactly feels bad?
it's tough to say. I don't feel stable, I feel like I have to move too far forward to have comfortable mid foot position. I can't do a squat without squat shoes or without at least 60kg while keeping my heels on the floor, so maybe heel flexibility is an issue too

>>38871248
Could be worse, your squats could look like this https://youtu.be/plu9fweTxG4

>>38871277
Aside from clear bracing issues, those aren't that bad.

So what happened with the survey?

>>38871277
#BTH

Guy with the slept-on-shoulder here
I went the gym anyway cuz I really didn't wanna do op a session
It's really sore but I don't wanna go home :(((

>>38871290
Bar ends up way over my toes in the hole. Are you saying that it's all because of shit bracing?

>>38871309
Norsie is still working on it

>>38871314
What does that mean? Break at the hips?

>>38871309
Results are treehouse-only material, sorry.

>>38871320
Lots of aches and pains go away once you start putting the muscles to work. Might still come back though.

Thinking of doing some seal rows
Just put the bench of some wooden blocks right? What could go wrong?

>>38871323
>Are you saying that it's all because of shit bracing?
Yes. Your upper body is caving because your ribs aren't being pulled down to your hips. Your upper body caving is causing forward bar travel.

If you braced correctly, your ribs would be retracted, so your chest couldn't cave, so the bar wouldn't travel.

What do you lads think is the best routine when you don't want "rather useless" muscle mass auch as bodybuilder / powerlifter have them, but more a endurance type muscle build?

Crossfit? Jumping-jack style routines? Or what is it?
I mean, that's what a huge part of the fitness world trains, especially women (those that don't only stick to treadmills).

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Cute doggo

>>38871320
Warm up properly and be cautious when working up to your working sets if you absolutely insist on lifting. Shoulder issues are a nightmare to fix.

>>38871345
I've been focusing on bracing harder and sitting back more today and it feels like everything is moving a lot better already. Will be posting videos of my working sets when I get to them.

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>>38871357

>>38871353
Iktfb, spent years power lifting, got absolutely jacked, deadlifted 800lbs but as soon as I leave the gym I can't pick up a small kitten or lift my blanket off me in bed

>>38871353
My answer to any "what's the best non-PL routine" will always be "5/3/1"
It makes you strong, it builds ENORMOUS work capacity, it builds conditioning, it's customizable, and it's fun.
But it's suboptimal for PL.
>>38871357
That's a pretty good pup

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>>38871336
>not milkcrates

I use them for incline bench too.

>>38871323
#bartooheavy

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>>38871376
More cute doggos

>>38871394
No bully pls ;-;

>>38871393
Hm, but I really mean more of a endurance muscle type building.

A famous example is always the grandma that can use a certain kitchen machine for hours without exhaustion. E.g some shit that crushes nuts by you spinning on some kind of lever or what the fuck do I know.

Now, obviously the person best at this is the person that does exactly this all the time (grandma).
But what would be a general training routine to be somewhat good at things that go in this category? Things that require both some kind of strength and endurance?
Both powerlifter and body builder would fail horribly and gas out in minutes.

>>38871393
>5/3/1 builds work capacity
Wake

Me

__

>>38871453
It 100% does if you do BBB

>>38871353
I'mma say 5/3/1 with Wendler-approved conditioning will get you decently strong and conditioned.
>>38871248
Sounds like ankle flexibility is really bad, yes, but if paused and front squats don't help your squat I honestly don't know what to tell you.

>>38871382
Tell me about it brah. I used to have a 900 wilks and literally squat every plate in the gym on six barbells simultaneously. Realised it meant nothing when I broke my spine trying to make the bed. The duvet would have crushed me to death if it wasn't for a passing crossfit athlete with functional strength.

>>38871459
Nah. Builds endurance, not work capacity.

how do i train core with a bad shoulder? leg raises and ab wheel seem like they would put to much strain on it and I have heard all sorts of bad things about crunches

>>38871489
Planks, side bridges. My all time go to.

Best hamstring accessory lads?

>>38871489
Leg raises

>>38871481
Its literally the same thing you triple nigger

>>38871560
Do you not know of the classic internet trolling?

Albeit, there are actual differences, work capacity is just a broader term.
I don't believe 5/3/1 would prepare you for real difficult programming due to the low frequency.

How's the looking? I know I fucked up the third rep pretty bad. And wew, my hamstrings feel absolutely ridiculous rn. https://youtu.be/7QNzDodmJRU

>>38871560
No they 100% are not. Endurance is running up ten flights of stairs or marching all day. Work capacity is Fil banging out his nineteenth squat triple of the day.

but i use a prowler to train work capacity

>>38871608
How wide is your grip?

I use squats

>>38871394
That's pretty state of the art shit right there

>>38871642
Middle finger on rings

>>38871609
Do you not think that 5x10@70% AFTER your "heavy" sets is proper work capacity?

>>38871674
Can you maintain proper tightness like that?
Also, a wider grip technically places more stress on the shoulder, no?

>>38871394
I want this bench so badly. A fucking broad bench that doesn't randomly get narrows towards the top.
I'm so sick of my gyms.

Being 6'4 my back is also pretty broad, it makes benching on a narrow bench so much more instable.

>>38871711
I can. And I don't have much of a choice. The bar is already really low on my palm, if I were to grip much narrower I'd basically be keeping the bar in place with my wrists. But I don't feel too much stress on my shoulders tbqh.

I've only ever seen fat people drive Jaguars before
There I said it
Jaguars are for fat people

Definitely was worse on the second set. Will try even harder on my third. https://youtu.be/vzyzuoXHvGk

>>38871774
I like jaguars and I like mercedes cars they look nice

Help me out on this lads.

How is this:
http://www.sweatband.com/dkn-heavy-duty-power-rack.html?gclid=CIj-scDuoM8CFeQp0wodk4QENg

Different to this:
http://www.powerhouse-fitness.co.uk/bodymax-cf475-heavy-power-rack.php

Is it the same product? Should I go for the cheaper one?

Best WL shoes that aren't romelo 2's? because they're like £200

Bulked for 8 months and went from 95kg to 105kg, i have been cutting for 10 weeks, and i am back down to 93kg.

It feels like all i gained was fat, my lifts are marginally better than when i began the bulk and i lifted consistently every week never missed a workout.

Lifts at start of bulk

100kg bench
150kg Squat
210kg DL

Height of bulk
112.5kg Bench
180kg Sqaut
245kg Bench

Current
110kg Bench
180kg Squat
240kg DL

Are these just natty gains, or am i doing something wrong.

>>38871832
those don't look too bad to me desu but then again i'm a genetic dead end

>>38871394
How much would such a bench cost? Can you bench on it without it being screwed into the ground?
How much for a rack hold to benchpress with it?

Legit considering getting one for my gym. It would make benching a lot healthier.

>>38871827
Adipowers? Powerlift 2.0s?

>>38871832
Seems fine desu, 30kg on DL in 8 months is a bit slow but you're also lighter now than you were before.

>>38871866
That's the Rep fitness 1000lbs bench, it's pretty cheap but only available in North America.
It's a decent bench, but the supports are 2x2, and 2x3 is supposedly more stable.

>>38871878
>30kg on DL in 8 months is slow
What a fugg :-DDD

>>38871832
A lot of people mistake "bulk" for "eat whatever i feel like"

Did you keep your diet on track?

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>they're still bickering over work capacity v endurance

>>38871904
For how much he bulked, he put on 10kg.

It's still really good but I would've expected a bit more personally. Maybe i'm being unrealistic idk

>>38871866
http://www.roguefitness.com/rogue-flat-utility-bench

I have the old version of that. I think it's about the same.

>Can you bench on it without it being screwed into the ground?
what? I don't have it anchored to the concrete if that's what you mean, I used to have carpet under it and now just put it on the concrete and have zero (0) sliding issues

>>38871914
Why are you upset that we are talking about training?
>believe it or. It, but you can have training disagreements with somebody and still be friends

Unless you're saying it's like comparing apples to oranges, and I'd strongly disagree because terminology is important and can make a big difference when you understand the meaning of what you say.

>>38871895
Looks like that thing is already 300 bucks, damn.

I guess I have to live with my gyms narrow bench, not only would I spend too much money, i would also look like a huge autist if I asked them to install a bench I bought kek.

>>38871878
>>38871854

Thing is i am still pretty fat, i am need of a cut desperately. So hoping my lifts dont keep decreasing. I need to get to about 85kg to be lean.

>>38871908
I ate 3400 kcal a day when bulking, but i was pretty inactive aside from lifting so i think i might have ate to much.

>>38871801
G wagons are sick but jags are for fats

>>38871930
>http://www.roguefitness.com/rogue-flat-utility-bench
Ah, I see.

Yeah, I was wondering if it's dangerous / retarded to work on a loose bench. Gyms benches are attached to the ground, and I never built anything myself, so I thought it might be dangerous not to have them attached.

Last set felt so hard. Didn't help that I felt like I was gonna vomit the whole time. If anyone has any tips or critique, my ears are wide open. https://youtu.be/jYcC0gSFmPY

>>38871821
I thought I told you to shut the fuck up about this shit cuck
>>38871827
Adipowers

>>38871920
Yes
Yes you are being unrealistic

>>38871976
I'll shut up if you ask politely or answer my query

>>38871914
Would you ever purchase a jaguar

>>38871962
The base is wider than the bench and there's gonna be at least a few hundred pounds holding it down, I've never had any issues with it shifting around

>>38871993
Right, I believe you when you say that!

>>38871985
No because then it will be something else with you
There always is
Plus you lied and said you already bought a rack when I pointed out your annoyingness

>>38871832
Lost weight and gained 70kgs on total in less than a year. Sounds pretty good for someone who isn't a beginner. Gotta up that bench volume to fix the poverty bench though.

>>38872019
shit I just fucked myself, you got me there

>>38871608
>>38871793
>>38871972
Someone pls

>>38872061
You don't make it look easy

>>38872061
I thought you said you'd be posting less? Fuck off you fat retard

>be sick AND injured
>people here talking about making gains
this is torture.

>>38872081
no bully !!!!

>>38872090
At least you can talk. Who are you?

>>38871943
>ate 3400 kcal a day when bulking, but i was pretty inactive aside from lifting so i think i might have ate to much.
You misunderstand.
Did you eat healthily? Lots of protein? LOTS of healthy fats?
Or did you eat 4 Big Macs a day and call it even?

>>38872120
Lul
'Healthy'
Nice buzzword

>>38872120
I eat clean, i only eat clean. I have a meal at a restaurant once a week aside from that.

Beans
Broccoli
Fish
Rice
Potatoes
Milk
Eggs

>eating clean

wait somebody please define this term I'm stuvmck on that part

>>38871931
It's like comparing apples to oranges

>>38872320
I would disagree, if you have the time I will explain my reasoning in a coherent manor.

As a lanky guy with memurs, is it better to plant my feet behind me or in front?
Also, are 0.5kg plates a meme?

>>38872103
>Who are you?
the chosen one

>>38872306
It's a meme
It's a method of restrictive dieting which only allows you to eat very bland food such as chicken rice and broccoli, which is really hard to do long term, so fake natties used it as a reason as to why their skin looks like as leaf and have muscle mass far above anything people can achieve without anabolics
People believed it and so it became a thing

>>38872320
what about comparing bmw to jaguar?

>>38872320
How you doin senpai?

https://www.instagram.com/p/BK3lklqAmXx/

Look behind her what the fuck

How long until Isley's shoulders explode?

>>38872336
OK Joe

>>38872375
I actually agree with joe but we don't have the anabo-, I mean genetics to prove it

>>38872306
It really just means healthy eating. It's nowhere near so restrictive as people like to make out, just avoid eating junk food.

>>38872375
Brorsan post some dinners please.

>>38872357
free moving smith machine

>>38872363
if they haven't by now then probably never

>>38872324
I don't have time, sorry dude

>>38872326
Only place feet behind you in squat, for deadlift they should be in front

>>38872342
Busy dude

Also it's about 100 degrees here so also kind of annoyed. I've probably done 15h of homework in the last week and I'm still not done

>>38872392
Köttbullar with potatismos och brunsås/lingonsylt is dank

Cooking it right now

>>38872404
you missed my Q about jags twice now

>>38872415
Ask me if instead

>>38872420
no fuck off benchbeta

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Do you think that socialized medicine can exist as an opt out system?

>>38872025
Im doing Sheiko atm to try and increase that bench.

>>38872404
>15 hours of homework
Fuck do I know this feel. I'm going to die from how much work I have to do by next week. Good luck famalam

And I know you're busy, but could you give these a quick look over and give me some squat critiques?
>>38871608
>>38871793
>>38871972

>>38872428
I'd say fairly unlikely

>>38872428
I told you cant use my fucking pepe thats en exclusive vintage Sean pepe you cocksucking bobbyhill looking child

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>>38872445
>mfw

>tfw only 235 3x8
I think I did too much slingshot work on Saturday

>>38872404
Meant bench, sorry.

>>38872455
kys

>>38872410
Have tried similar. Get so stuffed and good by that potetmos.

Hey I'm new here who is Sean?

>>38872510
millionaire playboy

Tfw recognise panzer without his trip
>>38872476

>>38872306
It means NOT eating poptarts no matter what

Need to stay awake for the next 24 hours
Gib tips

>>38872569
Can you get Amazon drone deliveries?

>>38872569
finger your butthole every half hour

>>38872569
Brew a pot of coffee right now and put it in the fridge. If you're fading hard at any point, go for a ten minute walk. Stay hydrated.

Stay alert, stay alive.

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Ayyyyyyyyyyy

>>38872584
How the heck did you not get a 4th and 5th? The first 3 flew up so ez.

>>38872584
>hehe did anyone see that or care?
>no? oh.. oh well

>>38872599
I cared.

>>38872634
i meant when he was smiling after looking around the gym for someone to notice

>>38872569
Amphetamines+ nicotine+ caffeine

The holy trinity of college

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>>38872584
>tfw no petite spaghettinigger qt to massage me while doing leg extensions

>>38872584
Mirin hard af

>>38872436
I'll check them and let you know what I think soon

>>38872665
check out the jagshits too while youre at it

>>38872663
>petite

virtus is bigger and leaner than literally bodorio, garagebro and boardshorts despite being 93kg at their height.

>>38872695
replace boardshorts with isley

boardshorts is a 6'4 dyel lanklet lol

>>38872665
Thanks familia, I appreciate it

>>38872695
>bigger than bodorio
nah

bodorio would be well over 93kg with 0% bodyfat

>>38872705
but being bigger and leaner than isley is not impressive?

the fact that a 5'11 205lb dude looks bigger than a 6'4 (bw = (>485*.5 dude)) is impressive

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>>38872730
>(bw = (>485*.5 dude))

>>38872730
no im just saying boardshorts is the weakest fattest lankiest of the bunch lol

>>38872725
105kg and he's like 20% breh, he'd be a little stick figure 83kg dude with lean %

>>38868385
They're not test but they actually do work pretty well.

Natty is a shitty meme I can't wait until we just accept leaving humanity.

>>38872771
>105kg and he's like 20% breh
nah
not even close

>>38872785
true more like 23%

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>>38872795
you dont know what 20% looks like m8

>>38872812
oh look a baggy tank with down lighting while flexing

lift that shirt up and you get a beer belly lol

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>>38872730
>is not impressive?
No its not because I'm bigger and leaner than islet

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>tfw finally fall for the Sheiko meme

why did you guys not tell me this before? This program is magic

Did something so incredibly stupid I'd feel so foolish to say what it was.

>>38872882
this is like comparing a hyndai to a jaguar

both crap

>>38872882
islet has bigger legs and maybe lats, we need a side/back shot

>>38872882
are you still training?

hows the ol SI joint?

>just waiting until I am stronger than you....

>>38872893
we did

but lazy shitcakes like joe couldnt handle actually working in the gym and quit

he then kept berating the program calling it a meme

>>38872695
Fil is like 14% at 105+kg lad, Fil dwarfs him.

Also I was talking about that qt blonde in the back massaging the guy on the leg extension machine.

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>>tfw finally fell for the Sheiko meme

That reminds me

oh god i put my belt one hole deeper last time i couldnt get it off by myself

>>38872908
>legs
Maybe,but you can't tell from that picture. Mine are 28.5" at the middle, I'd be curious to see what his measure

>>38872917
Yeah but it's just to prevent me from withering away (more)
SI joint is fine until it's not. It's been good since my last bout a couple months ago

>>38872929
This is a good picture. Well put.

>>38872929
>Listening to George "RPE10" Seeger about programming

>>38872937
got it off this time holy fuck bro ph3 keepps on shedding alll fat off me im like a shredded sick cunt like 8% bf 5'9 200lbs wewe

>>38872948
jizzlee squats 227.5kg.... M

the law of lifting means that he must have bigger legs if he squats more.

>>38872967
>8% bf 5'9 200lbs

*18% bf 5'9 77kg

ftfy

>>38872987
nice projection, youll get to my level one day buddy im sure of it

>>38872974
>What are different proportions and leverages

My arms are 15" and 14.5" and I barely bench 2pl8.

>>38873006
yes so you have small arms and a very very pathetically weak bench

that only proves that anons point lol?

>>38873006
That sounds about right?
Just fuck off twinkle Alex
You're my most hated trip atm

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>>38873006
>My arms are 15" and 14.5"

>>38873014
>>38873017
>>38873019
i think we just got baited

>>38873006
>Tfw triceps cucked me out of bench progression today

>>38873031
You think I would do that? Just go on the internet and bait people?

>>38873113
fuck off pelhac

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>twink Alex's upper arms are smaller than your forearms

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>>38873156
>twink Alex's quads are smaller than your upper arms

>>38873173
I have 25" thighs, senpai. Those are some big arms.

>>38873187
even my dicks longer than that man cmon eat some fucking food

What kind of rests do you guys do for Sheiko?

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>tfw 16.5in fatceps

>>38873249
What

>>38872948
>Mine are 28.5" at the middle
The same desu

If you're leaner and bigger than me, why do I lift more than you?.. M

>>38873263
>Underscore has bigger arms than me
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>That fucking file name
Lmao

>>38873288
Internal leverages you idiot

Duh

>>38873263
Fkn lol, same here just about. 17"

>>38873288
Leave Aaron alone
*unsheaves Titan Katana*
*punchss you*
*hadooken!!*

>>38873263
Hang on, is that the fabled searaffe?

>>38873305
>searaffe
I'm fucking losing it

>>38873289
>>38873297
>>38873263

All these people proving my point here: >>38873006

:^)

You can't figure out strength by comparing size of muscles for different people, but for a given person bigger muscles will be stronger.