/plg/ - Powerlifting General

>>38873431
mike t is a fucking dumbfuck and a loser and has no championships

Off to a great start.

>>38873469
kys alcocuck

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SHAMELESS REPOST

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Phil is a talent chad and should never forget it

>>38873456
He won the world games. That's the biggest event in powerlifting.

>>38873478
>He won the world games. That's the biggest event in powerlifting.
funny i cant find any current records held by him

>>38873456
But coach mike has numerous WR holding champion athletes like screamer manual and liz craven??

>>38873478
You had a meet this weekend?

>>38873471

A lot of rank novices can do this. That's one of many reasons %1rm doesn't factor into good novice programs very much.

>>38873485
coaching is a meme, its all about genetics

>>38873476
i didnt read the file name and thought he was gunna squat that

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WHAT ARE WE

>TRAINING

>EATING

>FEELING

>LISTENING TO

>DRIVING

>>38873476
>he looks around and literally no one gives a shit

It's a sad world when you have no facial aesthetics

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>>38873503
>WHAT ARE WE
>>TRAINING
Pic related, got 9 on squat amrap and 8 on bench amrap ;-;
>>EATING
Nothing yet
>>FEELING
Tired and a little stressed
>>LISTENING TO
Nothing
>>DRIVING
4runner

>>38873525
WHAT THE FUCK DID YOU JUST SAY YOU LITTLE SHIT, 1V1 ME IRL AND WE LL SEE WHO'S THE UGLY ONE YOU FUCKING CUNT

>>38873495
Oh that's an old vid. Meet is this weekend.

>>38873503
>WHAT ARE WE
>>TRAINING
Heavy bench day, shitloads of pullups, volume OHP, GPP with prowler.
>>EATING
cottage cheese with myprotein vanilla
>>FEELING
pretty shit since my job in the market just got liquidated yesterday but I already have 3 interviews lined up.
>>LISTENING TO
Sigur Ros
>>DRIVING
Not a jaguar

>>38873476
And all I have is lumbar pain.

>>38873525
Rocco is a qt with good facial aesthetics.

>>38873503
5x8 bench, 5x5 SSB squats and upper bodybuilding stuff. The powerlift 3.0s I ordered should get here today, so I may try them out with some normal squats to see how it feels.

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>>38873557

>>38873476
noice

>>38873584
>U
Thursday

I'm doing it THIS thursday

>>38873564
U injured?

>>38873602
surprised you didnt drink your own rat poison yet

So, being a complete deadlift novice: could I get away with doing heavy 4x3 3 times a week?

>>38873503
WHAT ARE WE

>TRAINING
Core
>EATING
Probably some homemade shredded chicken burritos later
>FEELING
Relaxed, but also a little frustrated with work
>LISTENING TO
The Crystal Method
>DRIVING
2003 Dodge Grand Caravan (dad)

>>38873605
Had lower back pain for 2 weeks. No sheiko squats or deadlifts in that time.

>>38873624
lol fucking rekt geneticuck is fucking breaking apart

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>>38873624
>Deadendorio
You should be banned from this name desu.

>>38873624
You heard of Dr Stuart mcgills lower back stabilisation program?

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>>38873624
"I hope you feel better soon, friend."

>>38873643
>Sub320kg deadlift
>Can't bench 190 in a full meet
Lol who are you trying to fool here Isley, he's as deadend as they come

>>38873654
Thanks friend

>>38873652
no

>>38873564
same breh, let's get euthanized together in switzerland next week

>>38873672
Booked my flight already.

>>38873652
Can't do shit when your body is just starting to fall apart because you make it work with ridiclious weights.

Every power lifter will be fucked at already young age, only very rare exceptions to that case.
It's just the way it is and everyone that powerlifts knows that.

>>38873666
I got the name wrong sorry
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Gbro showed me if and its helped me a shit ton

>>38873624
Fug ;-;

>>38873677
>>38873672
can we send talentlex with you??

>>38873689
this is some strong bait or some retarded ed coen follower

>>38873482
So? Records aren't everything. Records can be taken away from you, medals are yours forever.

>>38873690
Okay ill take a look at it.

>>38873704
why did you choose to randomly reply to this post now after replying to so many posts after it and then come back to this?

>>38873704
Are girls forever isley senpai?

>>38873525
No one in the gym even knows wtf OHP is and what heavy weight is in that context.

Godda bench high and everyone will watch.

>>38873702
>coen

Are you trying to say it's not excepted to have at least one of the three:
- fucked knees
- fucked lower back
- fucked shoulder

at below-average age as a powerlifter?
The entire thread knows of at least one young lifter that quit the sport because he caught the drift with his lower back pain.

>>38873503

>>TRAINING
Sheiko
>>EATING
Rice
>>FEELING
Good
>>LISTENING TO
Fash the Nation
>>DRIVING
Ninja 250r

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>tfw only progressed 20kg on my already elite bench this year

>>38873790
Yes I'm tryin to say he isn't an expert in powerlifting since he never powerlifter except when he was caugh and thrown out for cheating with steroids which was btw the cause of all his injuries lol

>>38873790
Honestly it's not

The one guy I know that has a truly fucked shoulder has it because he fell out of one of those racks you strap yourself to while doing hyperextensions.

Having occasional aches and pains now and then, sure, but permanent, serious injuries, no.

>>38873853
That's quite a bit though mystery man.

Ive gone from 180 to 190kg this year and I'm pretty happy about it.

>>38873871
How dare you defile his holy name, heathencuck

>>38873883
Do you like the thing I sent you

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>>38873884
>americans actually think Ed Coan (Cohen?!? Coincidence!??) is a powerlifter

>>38873884
this is plg this stands for powerlifting general not /fraud/

>>>/fraud/

>>38873906
>>38873883

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>>38873898
The love letter? I got 4 today, which one was yours?

>>38873900
Inferior nations, inferior lifters. Regardless of supplementation, burgers dominate

>>38873947
Because you still cheat basically just as much as ex-soviets.

wtf i didnt know powerlifters could have flat stomachs

https://www.instagram.com/p/BKw048KDFFH/?taken-by=jhaack181

>>38873503
>>TRAINING
maybe squats, depending on how much time I end up having tonight. going to a funeral in about 10 min so idk
>>EATING
had some chicken breast and pepper jack cheese sandwiches for lunch. idk what dinner is gonna be
>>FEELING
tfw no gf
tfw squat still not as strong as it was 5-6 months ago
tfw still completely unable to deadlift without looking like an idiot
booking my spring break tickets tomorrow though so that'll be cool
hopefully getting a bench PR in a couple of days too, so that'll be cool too
>>LISTENING TO
listened to some Joe Rogan Experience and Tom Segura's podcast today. also some of Bill Burr's podcasts
>>DRIVING
drove from madison back home, then gonna drive back after the funeral and dinner

>>38873955
see >>38873970

I want to be jhaack wtf it's not fair

>>38873879
Well, you need to wait 15 years and you'll realize.

I mean, it's perfectly normal by the age of 50 to have shitty knees and everything.
But by powerlifting you'll have these potentially faster and worse.

The only way out is once again by genetics. If you have great joints you will maintain them, even if you do hardcore sports.
But powerlifting with non optimal or even bad genetics ... you're in for a bad ride.

benching 20kg more than bodorio can, at half his bodyweight and 6 years younger

https://www.instagram.com/p/BK1lubYju6h/?taken-by=jhaack181

really makes you think and question, is haack natty?

>>38873978
I thought you have a gf

>>38873978
>tfw squat still not as strong as it was 5-6 months ago
thats what you get for running sabres program, i tried to warn you :((

>>38874016
>6 years younger
Not really interesting unless hes been lifting for a considerably shorter time.

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why didnt he tell us about this? is he "Too good" to talk lifting with us "simpletons" now? letting fame get to his head now that he won nats

>>38874050
Tell you about what?

so fil is now shilling a wahlander hashtag in all his instagram vids despite none of them containing a wahlander belt because hes benching in them

hmmm

>>38874050
He did though

>>38874066
see the giant red circle around the text
>>38874073
no he didnt i dont miss plg posts

>>38874083
Sorry, I didnt see that red circle before.

I would have mentioned it if I saw it.

whens bryce bloms next meet so he can outwilks bodorio and put him back in his place

>>38874083
>>38874050
https://desuarchive.org/fit/thread/38826495/#38832505

>>38874090
what was the big mac bet about? if you lost you had to buy your lover a big mac ?

>>38873721
I'm studying

>>38873728
Lmao

>>38873978
We need to talk alx. Come in chat

>>38874103
that doesnt mention the big macs though i feel hes keeping things from us

>>38874109
First to 200kg/100kg in competition.

It's actually a happy meal.

I switched it up to see if it would be noticed, it was.

>>38874015
The guy I'm talking about is 47 and plenty of the people I train with are in their 40s and even 50s, most have lifted since their late teens and early 20s.

>>38874115
>I'm studying
that doesnt explain why you bounced back to that post after 20 minutes of replying to other subsequent posts

>>38874129
(f) [email protected] BW = 97.60
(m) [email protected] BW = 119.52

>>38874146
Can't compare male and female bench wilks lad. Women have a proportionally smaller upper body and bench will be a smaller part of their total.

You can compare the total wilks only.

I'm running J&T 2.0 5days a week.
I have 3 upper body workouts and 2 lower body,which template looks better?
ULULUxx or
ULxULUx

>>38874146
Females are so much worse at benching than men though

>everyone in plg is studying
>tfw was just gonna read the book before the exam
m-maybe not

>>38874071
It's called sponsorship

>>38874161
Gratitude actually.

They literally gave me a belt.

>>38874037
I didn't know you were almost 30 Phil

>>38874167
Not just #takingwhatsyours

>>38874132
And you want to tell me that their knees, shoulders and backs are fine and they all have somewhat respectable stats aka are still strong?

>>38874159
Studying is for brainlets and nerds that go to grad school instead of just getting an undergrad then making mad dosh

>>38874151
>>38874157
(m) [email protected] BW = 478.38
(f) [email protected] BW = 476.29

aww thats cute

you should bring it up next time you see her

>>38874167
It's still called sponsorship, you just happen to be doing it for free.

I mean, no hate, just an observation.

>>38874189
How to make mad dosh and do little work pllssss?
I'm really uninspired and unmotivated to do studying, I just wanna get a job and earn more money over time.

>>38874187
That is exactly how it is, yeah.

>>38874197
Haven you even read the posts you are replying to?

>>38874207
I wonder if that is how it is or how you see it.

What do they all lift?

>>38874216
yes

>>38874015
powerlifting and general strength training strengthens joints

so you're objectively wrong

>>38874231
Right, listing and comparing male to female total wilks scores is totally contributing to the discussion about women being worse at the benchpress than men.
Good job

>>38874204
win the lottery

or work hard like everyone else

>>38874204
Honestly day trading and real estate

>>38874259
Well you see my uneducated child, i listed their totals, which, then was calculated using the male wilks coefficient for bodorio and the female wilks coefficient for females

now child incase i need to repeat myself for a third time, the wilks coefficient takes into account if a lifter is male or female and thus compares lifters across not only weight classes but also genders

>>38874272
I was thinking about getting into real estate. Probably shouldn't be studying physics and chem n shit

>>38874248
Heavy usage outweighs any hyptheoretical strengthening you can possibly think of.
Literally every pro sportsman has fucked everything from performing in their sports.
Powerlifting is not an excuse.

>>38874167
maybe if they didnt give belts away their actual products wouldn't cost a fuck ton

id love to get a custom made belt because my ribs and hips always point out awkwardly but fuck paying close to 300 for it

>>38874260
Can we make a deal that if either of us wins the lottery we split the winnings 50/50?

>>38874275
Exactly.

Now what does that have to do with women being weaker at the benchpress in comparison to their other lifts than men?

>>38874294
When did I imply otherwise child

>>38874204
In some cities here all the Turks make good cash my buying and reselling cars and shit.

Usually you would have to make a business out of it if you sell more than 2 cars a year, but they don't give a shit.
Sell cars for 5-6k higher than you bought tel and you already have solid money for doing almost nothing.

They also know bunch of tricks, like going over scratches with a pen of according color, selling at evening times (bad light) and ahit like that.

Then there is one guy that makes 5k after taxes from being a door-opener. Literally drives a there, exchanges the lock and makes 200 bucks.

Works 2 hours a day and had to spend 1 weekend learning how to do it.

Shit like this sometimes makes you wonder.

>>38874325
When you posted a completely irrelevant comparison to two posts making a claim.

>>38874290
just go into finance with a friend at two different firms, work your way up for 4-5 years until you can take big positions, max your trading limits taking opposite positions, one person makes lots of money and gets a colossal bonus, the other gets fired, split 50/50. guaranteed millions. no jokes.

>>38874281
To "get into" real estate you need a load of capital.

Also it's a bubble. It will have to end soon, it can't keep costing this many times the median wage

>>38874281
STEM is the hottest meme right now, lots of people falling for it, don't feel bad anon.

>>38874389
>just go into finance
lmao

>>38874284
That's only if you do old school American style meme programming with no regard for longevity or long term planning while taking tren for all your gains

kind of like Ed Coan did, huh, how weird.

>>38874204
>wants to make lots of money
>doesn't want to work hard

If lifting has taught you anything it should be that you have to work hard to get results. Handouts usually aren't given.

>>38874347
>irrelvant

Is it my fault Bodorio is genetically superior to that of a females body ? Are you some kind of sjw cuck?

>>38874399
Investing 3 years into a degree to have a guaranteed job all around the world for the rest of your life isn't exactly a meme.

But I know you are meme'ing yourself, so hey

>>38874412
What is steroids???

>>38874405
>>38874397
Sounded too hard anyway

>>38873530
looked at your set. Looked pretty good desu, what's funny is you can see those little knees shoot back when you get tired during the set. Bar path looked good but I think you're unnecessarily violent in shooting your hips back. nomsayin? Otherwise looked pretty good but couldn't see your torso because the plates were blocking it

>>38874412
Read
>>38874336


There is a whole society of people like them. You just have to be a piece of shit with self profit in mind and you will make a lot of money without even stressing yourself a bit.

>>38874409
I don't know why the fuck you keep mentioning coan, I never referenced him and don't give a fuck about him.

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>>38874421
>to have a guaranteed job all around the world for the rest of your life
STEMcels are actually this delusional

>>38874471
I have been working as software developer for a few years now.
When I search for something new Job, I have like 5 different options in the matter of 2 weeks.

What exactly is the problem?

>>38874447
Thanks friendo, I really appreciate it. I literally had the biggest hamstring pump ever after those sets, especially the first one.
>Hips shoot back
You mean me sitting back? How do I make it less violent, just focus on controlling it?

>>38874547
>you mean me sitting back?
nah I mean when you come up out of the hole your knees shoot backward instead of le Max Aita tip of keeping your knees more or less bent up out of the hole and waiting to extend them until you get up near the top, if that's making sense. Generally trying to keep your knees over your feet for as long as possible

>less violent
yeah like don't jerk your hips back to initiate the squat, just gently push them back

How do I run an LP with dumbell bench instead of barbell? (Not using magnets/smaller weights) Should I change reps from 3x5 to something else?

DBs increase in 2.5kg increments.

Vegaan gains ohps 80lbs for 7 reps

Wtff

>>38873503
>TRAINING
Incline binch 110 3x8
Incline CG binch 110x3x7
Seated OHP 60 4x6, 1x10

Slightly higher RPE than I'd like on the bench, but the OHP was fine considering the fact that I haven't done it in like 5 months.

>EATING
Sausages.

>FEELING
Not that good earlier today. A whole lot better after the workout tho.

>LISTENING TO
Sea Oleena - Shallow

>DRIVING
My life into the ground.

>>38874399
>>38874471
OK joe

>>38874626
Makes sense. Will do, I just really wanted to focus on sitting back, since the bar was ending up way over my toes before.

>>38874654
>Expecting vegan lames to be strong
Lol

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>that first sip of the day

>>38874681
That was obviously Sean, and you said the same thing to me the other day.
Have you been bullying joe??!

>>38874681
Why don't you have a gf?

>>38874681
Why are you fat?

>>38874681
why are you sexually inactive?

>>38874681
why are you so beautiful

some people just have it all

>>38874681
Why are you hurtful to your friends?

>>38874681
Fil are you actually 6 years older than John Haack? I didn't know you were that old

>people think social security shouldn't be phased out over 40 years

>>38874700
What the fuck it's probably mid day everywhere in the US you degenerate

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>yeah dude big chest is a good cue

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how the fuck is it possible to get such a massive fucking back?

>>38874813
He's 3 years younger than buda

Really makes you think

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>>38874823
>its 6:39PM

>>38874869
And you just woke up? Christ dude, kill yourself
>>38874857
isn't Buda like 50

>>38874906
PM is after midday

Opinions on 5/3/1, I have done it for about a year and I think the volume is way to low.

You do one set that actually challenges you, and the rest are just warm ups. I did the BBB variation and even that didn't really feel all that great for strength gains, the only thing that went up noticeably was my DL and squat while my bench langged.

Recently tried sheiko and my bench is going way up, and weights are feeling lighter even whilst cutting. However I do miss OHP and feel like I am neglecting shoulders on this routieb, is there a particular day that would work well to incorporate a 3x5 ohp or something.

>>38874919
Yeah but USA has tons of time zones

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>>38874906
mommy is frying me up some T E N D I E S now

stay cucked

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>>38873503
Rest day today, but I did heavy benching and moderate deadlift yesterday that felt kinda pretty. Tomorrow I'll be doing some heavy squats and moderate benching. Everything feeling pretty good as of late :D

Eating is pic related

Felt pretty good these last few days, can feel myself slipping down a little bit today though. The ride never ends...

Listening to this right now https://www.youtube.com/watch?v=82a-N__XK5g

1994 beat to hell BMW

>>38875094
Nice taste in music.

Eat more protein u lil bish

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this felt like rpe 10 or 9.5 at best at the time and made me feel bad
dont think the video lines up with that Tbh

i hate this shit
i dont think my head would let me try harder if i wanted to

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>>38875115
Been thinking about just having a small protein shake with breakfast lately now that I'm gaining weight and whatnot desu. But I need to factor that into my poverty budget hahah.

Coaching pays the bills but I exist in a state of penury. Hoping to branch out a little soon though so that might be nice :)

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>>38875115
Oh also, my favorite track off of that beattape so far starts at 4:28. Very short. Very pretty.

>>38875094
Looking at other people's food diaries always makes me think I might be overeating, but then again most of you are tiny.

>>38875167
online coaching you say
i may know a lad that may have a little interest in your services

>>38874827
It is, you kyphotic lanklet nigger

>>38874957
In Beyond, he recommends joker sets and first set last for everyone. That's considerably more volume.

>>38875230
Hit me up on FB lad, my name is known to the world here.

>>38875222
This is an off day, training days tend to be 500-700cal higher.

>>38875301
Just wondering what do you charge for online coaching? I'm happy with coach chadlex but I'm just curious.

>>38875240
>kyphotic
nigger what
no I'm not
and no it isn't

>>38875301
>FB
ehh
ill keep it in mind if i do end up looking into coaching tho
would you mind going into pricing and that?
if not just dont reply
, no worries

>>38874820
Id rather just can it now.

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>>38875301
Is that common? I eat more or less the same regardless of whether I'm training or not.

I also still ea quite a good bit more than you everyday Tbh

>>38875152
That looks like an RPE 6 or 7 at the most

>>38875323
Yes it is desu

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>>38875320
>>38875331

Hit me up on FB and we'll discuss specifics there. I don't really like online coaching as a thing desu and I only every do it for a few people who have no other option, but if you don't have a PL club in your area I can help you out.

/plg/ internet friends get discounts.

>>38875374
I just prefer to eat more on training days and less on rest days. You could eat the same amount of calories every day and be fine as far as I'm aware.

>>38875376
yeah i done 2.5 less for 5 just over a month ago and felt good about it
i thought fatigue was supposed to make things hard, not have things move ok but feel hard
i dont even know Tbh

>>38875397
wish people called me norris Tbh

>>38875402
heard about some sort of coaching or something from people in my local fed for people that qualify for it, just dont know how you qualify for it tho, or anything else about it Tbh
ive been talking about it for a long time and never done it so the trend will probably continue
why dont you like online coaching tho?

>>38875527
>things move ok but feel hard

This sums up sheiko better than anything i have heard before.

>>38875527
It is never as good as real time feedback. There are a lot of things you miss going on videos alone, things you want to see from other angles etc.

I just don't think it compares to having a coach constantly monitor you in person. Feedback during training is very important and if you're going to pay for coaching you might as well get the service that is better.

Online coaching isn't necessarily bad and there are people out there who do well with it, but I don't think it is ideal.

>>38875547
in not on sheiko
but maybe that is how things should be then

>>38875589
>It is never as good as real time feedback
oh well yeah, but i just dont imagine them actually doing much given your form isnt the worst, like wilks shouting chest up
and you have to be apart of a club, which i would like to be apart of but just wouldnt really work out well with the times i train

> if you're going to pay for coaching you might as well get the service that is better.
im guessing online is considerably cheaper?

Been doing that spoto shot routine some anon recommend for the last 4 weeks, my bench has gone up by 10kg I was pretty impressed.

>>38875694
Spotoshot 2.0 and spotosquat 2.0 is GOAT program.

>>38875712
Stop parroting Alex.

>>38875712
says the 2 plate max bencher

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WHY AM I HAVING CHEST PAINS IM 21 AND AM GREAT CARDIOVASCULAR HEALTH WTF

Repostan.

What novice programs can I DB bench instead of barbell as a main lift and how to LP without magnets? What could I change rep scheme to considering the large increments of DBs?

I've pressed for a year and hardly benched at all.

>>38875793
shit genetics, it just wasn't meant to be

t. 23 y/o overweight male, have smoked for 11 years

Seriously though, it's probably just pectoral spasms or muscle tightness, very common, nothing to do with your heart or lungs.

>>38875810
You can literally just do linear progression but with dumbells instead. Or if you want use the same weight until you can do 5 sets of 8 reps then move up to the next weight and go again.

>>38873557
How are you water loading?

can anyone review/give advice on this program I want to do. I'm intermediate. I want to combine texas method for squats and then one of nuckol's bench programs (3x a week which is setup kinda like texas).


mon: squat volume (5x5)
tues: nuckols bench day 1 (volume)

thurs: texas squat recovery day, nuckols bench day 2 (recovery kinda), hyperextensions 3x15

saturday: squat intensity and bench intensity

and of course I'll add a bit of accessories mostly abs/pull ups/arms.

does it look good?

>>38875869

Looks fine. I like madcow more for squat progression though desu.

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>>38875869
I'd combine Monday and Tuesdays workouts but otherwise looks fine

I just started another cycle of sheiko but I started with 30 after doing 37->31->first week of 32 (skills test). Is it a bad idea if I go 30-31-32 instead of the recommended >80kg cycle?

>>38871608

Pretty poor angle, plates cover your body for like 80% of the rep. Looks fine though. Maybe straighten up your bar path a bit

>mfw someone asks for belt advice and I basically say that lolfeds aren't PL subconsciously.
D E V I L I S H

>>38876066
Thanks friend. I'll record slightly behind me next time.

>>38875793
Doctor

>>38875810
Check this out
https://www.reddit.com/r/Fitness/comments/zc0uy/a_beginner_dumbbell_program_the_dumbbell_stopgap/
It's basically a program you run until you get access to a barbell. There's other versions of it too.

>>38875869
Looks fine. I know a lot of people have combined nuckols memes with other programs and had a decent amount of success. Where's the deadlifts tho

>>38876030
Did you gain anything on your 1RM from your previous cycle?

>>38876124
Yes I did except barely anything on bench (I've done the >83kg 3 times but not the entire 32 since i didnt have comp)
I'm hoping maybe a volume change will help my bench and was looking to do a sheiko cycle >2 months like i was previously

>>38876145
unlike* previously since I wouldnt go past the first week of 32 before restarting

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>>38873503
>>TRAINING
Sumo up to 405x5, than 385x5x5, pretty ez but it looked like shit

also 3ct bench at poverty x3x7 and some myorep db rows superset with myorep planks

>>EATING
turkey chili over noodles

>>FEELING
insecure about my dl grip atm, I've added in static holds to help it

>>LISTENING TO
pic

>>DRIVING
2001 PT cruiser, it's served me well for many years now

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>mfw squatting belted up for the first time

Literally 5X easier, shit was like magic. Now I know why 'belt is a bitch to take off' isn't a meme

>>38876185
>He got a prong belt
Laughing girls.jpg

>>38876196
Enjoy getting cucked when your belt breaks ;)

>>38876185
beltless squatting is comfy tho

beltless pulling is death.

>>38876145
Try it out, let me know how it works. In your situation I would've repeated the cycle but ran a bench program alongside it. I'm curious as to how 30 will help bench though

>>38876185
>prongs
>2003

>>38876212
>Tfw lifetime warranty on the belt and the lever
Feels good man

>>38876218
Flip that and you'll be correct

>>38876227
what is your belt btw

>>38876225
My bench is very weak in comparison to my other lifts but I wanted to continue running sheiko, and try some of the programs of his that I haven't done.

>>38876225
Bully pronged one more time and there will be DIRE consequences. You are being DETAINED

>>38876242
13 mm Titan longhorn lever.

>>38876185

You get a single or double prong?

Yeah nuckol's 3x week bench program is working great so far so I want to keep it. I just want to focus on bench/squat right now. but yeah I think I should probably include deadlifts just so it doesn't end up lagging behind. I should just do the regular texas method deadlift layout?

>>38876282
meant for >>38876124

>>38876282
M8, as long as you do a normal deadlift program and they're not before squats.

You'll be right

>>38876282
Cuckols 1 day int. I'm really enjoying it at the moment.

>>38876279
Inzer single prong my nigga

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probably going full sbd meme man with the belt to finish the set in a couple weeks

what have i become

>>38876321

Oh good.

If you think getting out of a single prong is a bastard, a double-prong might well end up melded to your torso by the time you get it off.

>>38876218
Never tried belted deads yet.

Hopefully they'll be as magical as they were for squats.

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>>38875694

>>38876341
>he doesn't know

>>38876367
What the fuck is this spotoshot program? Is this just a meme? All Google brings up is a fit archive and videos of Eric benching

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>anyone who posts Pepe is now a racist

http://www.adl.org/combating-hate/hate-on-display/c/pepe-the-frog

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>>38876387
it's an imaginary program from an imaginary man.

>>38876425
http://www.adl.org/combating-hate/hate-on-display/c/pepe-the-frog.html?referrer=http://www.breitbart.com/tech/2016/09/27/adl-adds-pepe-the-frog-meme-to-hate-symbol-database/#.V-sX5MgmKnM

Other link was bad

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got a haircut how do i look

>>38876444
wtf alex, put a shirt on

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>>38876387
>All Google brings up is a fit archive and videos of Eric benching
kekk

>>38876429
what is the context here? I remember typing that but don't remember what it was about

>>38876429
oh wait I remember that was me being a bully

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2 days after pulling 550 for 11 reps
https://www.instagram.com/p/BK3ELqZjye7/?hl=en

>>38876503
#BlakeWhatsYours is going to btfo candito so hard

>>38876503
And he just pulled it for 5 https://www.instagram.com/p/BK4VhYnDSaq/

>>38876495
So you start at 15 reps and gradually go down as your AMRAP decreases then reset?

Sounds good, shame I don't have stretchy fabric to place over my chest

would doing C6W with deflated maxes be a good return to lifting after a few weeks off?

>>38876521
We'll see. Almost feels like Gibbs vs haack 2.0 desu

>>38876523
What the fuck. The man that lower back fatigue forgot

>>38876549
No. Try something consistent. Like anon said before c6w is a rollercoaster

>>38876564
>lower back fatigue

i'd imagine his ridiculously vertical back angle helps with that

>>38876526
Yeah, you just keep bumping the weight and let the effort dictate the reps.

>>38876616

Probably.

If you squat and pull like Candito does, lower back fatigue is probably not the first thing you have to worry about. Hip/groin stress is far more likely to be the issue when it comes to stuff getting overworked.

>>38875643
Depends on who is coaching you.

Clubs tend to be cheapest of all. Online coaching is much less expensive than one-on-one coaching.

>>38876689
how much does papa wilks charge?

>>38876725

I might be wrong, but I was under the impression that Wilks doesn't really do coaching for randoms. You're either on the team or not (and if you're on the team and not the number 1 prospect in your weight class, you're probably not getting a great deal of attention from him).

>>38876742
This is true. Worst case scenario you get bounced to my squad.

>>38876725
The club fee works out to be about $200 per year for students. There are additional fees for the main gym that go on top so all in all for students it is about $650-700 for the year I think but don't quote me on that.

>>38876742
sounds like mark bell desu

>>38876523
How much do you weigh?

>>38876757
How long have you been a member?

>>38876956
I've been with MUWPC since 2013.

Novice here. If you could start over again with liftin, what would you do differently?

>tfw Ester (trappy) posts a few days ago
>she's gone again

third times the charm

>>38877052
Not spend so long fucking around. I've been lifting for a little over 2 years but 1.5 of that was spent actually lifting. The rest was doing shit like PHAT and PHUL doing 1x3 deadlifts and 3x3 squats once a week which took them no where.

>>38877052
I'd get a coach as soon as possible.

I'd be more on top of my mobility work.

I'd make a point of doing a lot of rear delt work, abs and bicep curls.

>>38877075
Whats your routine like now, friend?

What kind of diet do you have? Do you drink?

if you're not a depressed alcoholic how can you expect to lift heavy weights you dumbos

>>38876944
No clue. Somewhere around 205, last time I checked

>>38877155
I'm doing sheiko now and my lifts are actually starting to look decent (except for my deadlift). I don't drink because it's a meme and my diet is pretty standard.

If you're looking for routine ideas, don't do sheiko unless you can't progress on other routines

>>38877229
At what height? I'm also 205 but a 6'4 lanklord twink

>>38877248
>tfw paul and sean got cucked by a dyel twink

>>38877261
5'9

>>38877270
Jesus that speed up to the knees

>>38877270
>tfw only TWO (2) weeks until raw nats

>>38877294
What do you estimate your bf% to be?

>>38877399
100%

>>38877141
Just realised that bicep work isn't a meme, and that face pulls are great pre hab for bench deads. But still too lazy to do abs

>>38877399
Probably 20%, not much more. I was like 18% at 196, and my belt is still at the same hole since then, and it feels like it's about the same tightness. A lot of the gain was water weight though.

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>>38877294
>3 inches taller and 10lb lighter
GET ME OUT OF THIS TWINK MEME

>>38877527
>10 lbs lighter

I thought you said you were 85kgs not 195 lbs.

>>38877420
I've decided now I'm doing ab wheel 3x a week no matter what. I've been neglecting core for too long.

What do you lads consider a retard bulk? I know most here don't care about getting fat in the short term (or some even long term) for strength gains, but wanted to hear what you think is too far

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>>38877538
Well now it's even worse. I think I might leave you and join the fats on my next bulk

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>>38877527
>>38877595


>>38877576
Getting to anything above 25% bf is pretty damn dumb. Even a little over 20% isn't all that ideal either.

>>38877576
Anything over 20% bf is too far. Don't fall for the SHW meme and put your health at risk for strength. Most of the best powerlifters are well under 20% bf (excluding SHW). 2-3 lbs a month is a good bulk speed I think.

who here lifts in adipowers? are they worth the money?

>>38877576
250-300 surplus is good. Anything above 500 is pretty retarded

>>38877614
I do, and i dont know because theyre the only shoe i ever used

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>>38877576
Getting as fat as Z without getting as strong as Z.

>>38877595
>6'0 187
Mark would be disappointed

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>>38877650
z is a lean machine tho

>>38877730
Offseason Z is cheating. We're talking about all the gut, all the glory Z.

>>38875793
Anxiety, small muscle tear, hiatal hernia, thirty other things

>people isolate their cores instead of doing weighted pullups and front squats

>>38877848
This, front squats or even front squat holds with 110-120% of max are goat tier for core strength

>>38877611
>>38877630
If you're already a twinkinator and actively cutting you don't get to give advice on gaining weight.

>This piece of shit actually gives form advice

Please no one listen to anything I have to say ever.

https://www.instagram.com/p/BK4mTa4gMS1/?taken-by=poutineandtheipf

Sean was right.

>>38877902
You had more reps in you. Lazy.

>>38877870
>implying I'm cutting

>>38877913

I know I did. I stopped because I could tell my upper back was folding like a paper crane.

>>38877927
>implying you won't be withing the next six weeks

>>38877902
>Dat rounding
Absolutely disgusting

>>38877962

He knows what will happen

https://www.expedia.ca/Flights-Search?trip=roundtrip&leg1=from:YYJ,to:MSN,departure:01/11/2016TANYT&leg2=from:MSN,to:YYJ,departure:02/11/2016TANYT&passengers=children:0,adults:1,seniors:0,infantinlap:Y&mode=search

>>38877956
So you should have done more reps to strengthen your upper back.

>>38877730
Holy fuck, never seen him anywhere near this lean. Looks like a different person

>>38877902
this doesnt even look that bad desu.

>>38877870
>implying what I said was incorrect

you really wanna gain 4 kg per month breh?

>>38877989
>https://www.expedia.ca/Flights-Search?trip=roundtrip&leg1=from:YYJ,to:MSN,departure:01/11/2016TANYT&leg2=from:MSN,to:YYJ,departure:02/11/2016TANYT&passengers=children:0,adults:1,seniors:0,infantinlap:Y&mode=search
What's on in Madison?

>>38878003

Look at that upper back.

LOOK AT IT

Least it's a very easy fix. Just forgot to bring my lats back and down.

>>38877902
Bruh, I would bet my dangalang the belt is fucking you up. I'm not saying drop it for good but it's clearly skewing your proprioception.

>>38878000
He always drops a lot of weight in the off season, even more so this year since he's been hurt.

>>38878007
A pound a week at the intermediate level is still very reasonable. Losing fat is easy.

>>38878033

Naw naw, already diagnosed problem I forgot to lock my lats in.

Hips shot up because I'm weak.

Interested to hear your reasoning tho.

>>38877730
>that jaw
>those legs
>his press

he is a god

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>>38878017
>mfw my upper back starts and ends at least that rounded

http://pastebin.com/4RZ2UdbM

HOW TO PUT 25 OR MORE KILOS ON YOUR SQUAT IN JUST FOUR WEeKS

>>38878061

Stop using one of my countries PL heroes as your reaction image it's cultural appropriation.

>>38878035
What's the point of cutting so much though? Just to be easier on his body long term?

>>38878043
>A pound a week at the intermediate level is still very reasonable

I know. Which is why I said anything over 500 is retarded. 500 is a pound a week(ish).

>>38878080
I'd assume so, though I've never seen him give reasons for what he does. His longevity is certainly impressive. It's easier on his body most of the time while letting him go nuts when it counts.

>>38878080
Being big and fat and on many many steroids is really rough on the whole cardiovascular system.

>>38878092
Yeah but actually tracking calories is for runway models and Dwayne The Rock Johnson, and trying to limit it is a good way to underdo it. Like I said, all you have to do to lean out is "eat clean" for five or six weeks.

>>38878078
>countries

Country's***

Deadlifts must have made me have a stroke, lads.

>>38878076
Not a very good program desu

>>38878152
Why

>>38878137
>runway models

I was gonna say, at lower BW you have to count, but I see you already mentioned twinks, so.

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My program idea

Monday:
Bench
Incline Bench
Curls
Tricep push-downs
chest flies
Ab curls

Tuesday
Squats
Leg press
leg extensions
leg curls
calf raises
Ab curls

Wednesday:
Bench
OHP
Curls
Tricep push-downs
chest flies
Ab curls

Friday
Deadlifts
OHP
Incline Bench
Back extensions
chest flies
ab curls

Saturday
Squats
Flat Bench
Leg press
leg extensions
leg curls
calf raises
Ab curls

Sunday
alternate Deadlifts ( i pull sumo so i'd do conventional this day)
OHP
Incline Bench
Back extensions
chest flies
ab curls

what do you think?

>>38878167

>ab curls

10/10 best new meme program

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post you're dogos

>>38878193
>>38878012

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>>38878137
>Yeah but actually tracking calories is for runway models and Dwayne The Rock Johnson

>>38878215

That's where Twinkler is. If he starts cutting before he hits 205 I'm flying out and slapping him silly.

>>38878245
You're a hypertwink, you track calories. I have four visible abs and eat what the fuck I feel like, which includes lots of lean meat, peanutbutter, and plenty of beer and pizza.

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>>38878201

>>38878265
>I have four visible abs

When are we gonna see shirtless SSB pics?

>>38878267
Handsome, cute face. Good doggerone

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>>38878193
>not doing ab curls
>not spending like, 5 minutes working on abs for the bitches

>>38878265
pics with timestamp or get the fuck out of my general and go live in your maserati

>>38878201

This is Hank. He is old and wise, and his arm posture tells you this. He will listen to your probalems and offer solutions if he feels you're ready to hear them 13/10 Good doggo

>>38878287
Nah, fuck off. I just train with some actual volume and eat probably 90% of my meals with the goal of performance and recovery. If I manage to get real fat, I eat more chicken breast and vegetables and slightly less rice, bread, and noodles. It's not a fitness youtuber so I just don't let things get that complicated. Train with man volume, eat accordingly. If you get fat, figure it out.

>>38878287

That's SSB. He couldn't fit in a Fiat.

>when you think its ssb and its just some literally who

>>38878300
He is actually JOE the dog holy SHIT. BenchBro would know this in a heartbeat. He has moderate hip problems at the age of 13 but is otherwise in pretty good shape. But he's not that wise, it took him about ten years to figure out that he can open the screen door on the porch on his own.

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>>38878321

>>38878323

They're good dogs Brent

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More doggos

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MORE

Anyone here ever approach a guy and ask him on a date without knowing his orientation?

>>38878323
Hey man, it's Maine anon. I haven't been here in a little while but I ended up getting my therapeutic use exemption approved so I am gonna be in RI on the 3rd.

How u doin?

>>38878591
trip on rasputin

>>38878602
>getting my therapeutic use exemption approved

Hey mate, it would be pretty cool if you could write about the process some time.

>>38878648
For sure. I'd be happy to do it sometime, probably this weekend. I'm on mobile rn and going to bed soon.

I'm on insulin so insulini and I probably have similar processes, but I think there is a difference between different countries organizations which I wasn't aware of. So, a USAPL TUE is not an IPF TUE