/plg/ - powerlifting general

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>>38889703
my friend got banned for 14 days for "Attempt to dox" because he posted a picture of livia with cum on it

what the fuck is that shit

>>38889703
II stall hard on OHP despite pregressing quite well and consistently on my accessories. Should I just be adding in more shoulder pressing movements or adding more volume to accerssories?

>>38889738
increase your pressing volume
deload

at least one of these

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could you pass the fitness test for my campus police?

>>38889780
they seriously need to rethink fitness tests for all police academy, marines, army all that fucking shit, all of it is literally illogical and random

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>>38889780
Who couldn't pass that other than landwhales?

>>38889684

>>38889818
Panzer.

>>38889779
Thanks breh

>>38889780
>>38889780
while that entire picture is insane, why would bench be a part of general fitness?

>>38889780
Everything but the running

>>38889933
remember the powerlifting in the jungle meme?
That shits real man.

>>38889780
Pretty sure I could do that before I even started lifting

>push ups (unlimited)
so could i just do 1 per day over 22 days?

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>Everything but the running

>>38889780
Is the body weight bench in lbs or kg?

Don't think i can bench my body weight in lbs, but kg is pretty easy.

>>38889983
>holding a front leaning rest position for 22 days
That would be a pretty serious fitness test.

>>38889780
One of several reasons why no one respects the police any more

>>38889991
How are you this stupid?

>>38890034
Should ask you the same question desu

>>38890071
why did you bully isley so hard about not having a 5pl8 squat?

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US military special ops fitness test

I don't know if I could even do 30 pushups in a minute desu.

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Wait, what?

>>38890101
Looks worryingly easy

What is a kip up though? Isn't that the parkour trick where you jump from your back to your feet?

>>38890071
that should be asked at you because you're tripping and doesnt even contribute anything. You're fucking worthless and dumb

>>38890122
>What is a kip up though? Isn't that the parkour trick where you jump from your back to your feet?

yeah

https://youtu.be/l2F1MtzFw2c?t=106

>Looks worryingly easy
idk man. The only ones that look easy are the dips/pullups/bench. Don't forget that just getting the minimum isn't enough. You need to get points n shit above the minimum.

>>38890101
>kip ups
>timed
wew

>>38890101
All of that is ez except for the running and the kip ups

>>38890101
>BP 80% BW
hahahahah i could do that with one hand. Hahahahaha

>>38890291
I couldn't bench press a 80kg dumbell desu

>>38890101
Why do they even bother mentioning minimums on tests like this? Even the "out of shape for Group" guys murder the events unless someone shoots them in the leg or they have the plague.

>>38890291
No you couldn't

ded

>>38891287
i remember the days of 4-5 full generals per day, these days we are doing 2 maybe 3 on a busy day.

>>38891321
to be fair, those 4-5 generals were 60% shitposts

>>38891327
Your implying that most of the posts now are not shitposts.

>>38891341
fair point

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What the fuck, i don't have a board. Why a board press? What the hell do i do now? Make a board? Can i use a phone catalog?

I finally did squat 225 5x7 for the first time today. In a commercial gym so took up the only squat rack for an hour, but normies can't even squat 185 with proper form so no one said shit.

>>38891433
Stick a water bottle in your shirt and use that instead

>>38891445
>5x7
wat

>>38891484
Thanks for your answer.

todays workout:

deadlifts 3x5 85 kg
OHP 3x5 35 kg
Dips 3xF

wish me luck brehs

>>38891689
new or girl

>>38891709
35kg ohp, definitely not a girl

>>38891717
my gf OHPs 35kg

>>38891733
my gfs best set of ohp was 16 x 5, best deadlift set was 70kg for 5 but she hasn't been in like a year.

>>38891740
Your gf is a lil bitch

my gf would fuk ur gf up

train harder and maybe one day you can claim the gf gym badge from me, scrub

>>38891757
tbf she is a supreme twinklet tho, shes is <1/2 my body weight now.

>>38891775
damn, how much do you/her weigh?

I'd have to be 120kg for that to work

>>38891796
shes probably like 48 and i am sitting at a squishy 97kg

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>>38891733
>>38891740
>>38891757
>>38891775
>>38891796
>>38891806

OUT

>>38891709
new

I used to lift like a year ago so I'm catching up I guess

not that I was much stronger back then, I think I repped 90 kg or so in deadlifts so I'm basically up to speed already

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405x3x2 deficit deads, 215x4x4 bench, and 495x3x2 regular deads in an hour

>>38890071
stop tripping, nobody wants you here [optional]

kill yourself [mandatory]

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>>38891951
is sumwun mad cus they dont no how to filter
:(((((((((((((((((((((((

>>38892065
I recently deleted my lith filter. Don't make me regret it.

>>38892150
Sorry sir.

Just spent all of my savings on rego

feels bad man

all those youtube videos of bicep tears on youtube sure looks scary

is it ok to use mixed grip???

>>38892215
Mix grip is fine as long as your not a roider.

Dead thread ded sport.

Couldn't one develop his grip fast enough to always be able to double overhand deadlifts?
You could just train a lot of static holds and shit.

>>38892493
>>>>""""sport""""

>>38892499
Yeah but they'd deadlift heavier if they just did mixed grip

Why would you want to double overhand

hey /plg/ I just came back to the gym

how's this form looking?
https://www.youtube.com/watch?v=TcTkX-mYRLo&feature=em-upload_owner#action=share

it feels like I have my back totally straight but it looks like there's a bend on it

>>38892499
>>>/Reddit/

>>38892585
dont b mean >:(

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>>38892555
>but it looks like there's a bend on it

There absolutely is. I'd suggest watching some how to deadlift videos and coming up with a setup checklist in your head to follow. Looks like you're just walking up to the bar and picking it up

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Could I get a form critique, fellas?

>>38892621
I think I really need to do alot of mobility work because I got mad butt wink in squats and general bad mobility

I got a PDF by this swedish powerlifter written specificially for mobility in squats and deadlifts so I guess I'll try that out

>>38892636
what the fuck am I watching here

>>38892638
>I think I really need to do alot of mobility work
That's all fine and well but it wont fix your deadlift form

Will someone with long orangutan arms naturally have a closer grip when benching?

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>tfw no qt powerlifting gf

How do you cope with this?

This is why I don't squat.

>>38892642
The curved girl fountain. It represents the useless search for strength by the ignorants who intend to surpass intelligence through the use of pure muscle power.

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>that last light session before you compete
I feel fat and lazy

>>38890101
>Dips
>6

I could score 'competitive' using that exercise alone...

>>38892776
>115kg
I get why you lift lighter before competitions but that seems way too light for you

>>38892678
I have somewhat long arms and I use max width grip. Would go wider if it was allowed.

>>38892776
How are you water loading?

>>38890101

I think squatting and deadlifting would be beneficial to test, not bench pressing.

>>38892776
230/155/300?

For 410 wilks?

>>38892793
Sets of 5 at ~50% 2 days out sounds perfectly fine desu.

>>38892812
>2 days out
ah.

>>38892695

You start by getting a qt pl gf.

>>38892796
I'm not
>morning weight 104.9kg
I like to live dangerously

>>38892793
I didn't want to do real work (the program says don't even lift) but I want to move still

>>38892798
227.5/152.5/300 is the goal but I'll take what's there on the day

205/220/227.5
140/147.5/152.5
270/290/300

That's my current attempt plan with the possibility of lighter/heavier 3rds by 2.5kg or so.

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>mfw I've realized normal, happy and successful people never use forums and imageboards
>mfw I realize literally everyone on this website is a mentally ill autist
>mfw I realize that means I too am a mentally ill autist
Really makes you think

>>38892828
>mfw I've realized normal, happy and successful people never use forums and imageboards
Taylor swift used to (might still) regularly browse /mu/

>>38889780
Tbh I don't know if I could do the running.

Maybe I could, but I haven't run since high school gym class so I really have no measure of how good my running is.

>>38892828
>>mfw I realize that means I too am a mentally ill autist
>yfw the same is true of normie chads like Boardie, Buda and joffrey

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>>38892838
>Taylor Swift
>normal

>>38892842
Boardie is a legit loser though, yeah he has a gf and is alright-looking, but that's all he has going for him.

Buda too is kind of a loser, but then again he did leave.

Why is joffrey a normie Chad? haven't seen anything from him to indicate that.

Just face it, normal people didn't grow up posting anon on forums and imageboards, normal people want to post with their face, full name and life story attached.

>>38892827
i remember the last meet you did your squat looked rpe like 8 and it was what 225?

>>38892828
yep, I'm a mentally ill autist dropout failure who comes here to be among equals

I've got quite good at pretending I'm not one in public though

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>>38892875
222.5

I don't squat heavy weights well because my technique isn't stable.

>>38892885
fair enough, based on your sets i would have said you were good for at least 230, but you obviously know your body better than someone that just watches your webms.

>>38892901
Yeah I mean maybe I could. I'll see what I have on the day. I just want to go 3/3 to set myself up for a great day.

I think Tuesday I'll try 230sq/160 bench

>>38892931
Smash it bro, i want to see 9/9 and 400 wilks.

>>38892885
Is that at your regular gym?

>>38892885

Lift doesn't count cos you have home advantage

>>38892939
going 9/9 would be great

>12 comps and i've NEVER gone 9/9

>>38892949
>>38892942
Yes and I DON'T CARE

I'm doing the british at a venue where I bombed.

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Good morning everyone
How are you doing today?
Are you going to pick any things up today?
Going for a bench max today, very excited.

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>>38892990
smesh

>two job interviews for next week
>Yaaaaaaaaaaaaaaaaeeeeeeeeeeehhhh

>>38892990
>Good morning everyone
gm alex
>How are you doing today?
i'm ok. comfy
>Are you going to pick any things up today?
Gonna do some heavy diddlies, volume squats, prowler work for GPP, rotator cuff stuff
>Going for a bench max today, very excited.
smesh it

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>>38892990
[sweats nervously]

>>38892956
Isley how do I become less pathetically weak?

>>38893020
you all should invite a cangaroo to do squats just to see how it compares

>>38893042
I honestly don't know

>>38893074
I emailed your proposal to wilks.

>>38893006
Congrats, that's good to hear.

>>38892990
>in b4 365

>>38890101
>5 mile run in 40 minutes
Wew. That's so much harder than the rest of that shit.

>>38892776
too much arch in back
too much knee travel
too loose in the bottom you descend slow until you nearly hit depth then you just let go, that will never work with heavier weights

>that perfect low-level pec and delt DOMS

>>38892776
for 115 that's a surprising amount of knee cave

>>38892678
Ask Izlee

>>38892695
Abusing benzos and alcohol

>>38893222
That's because Isley squats too wide for his hip anatomy and always has.

He will refuse to change this though, just like he won't do anything with his suboptimal bench.

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Hey plg two questions.
I'm getting back into lifting, been a few years so i am going every other day doing bench, ohp, bbrow, squat, 5x5 and dl 5x1. Should i keep doing this until i stop making linear progression and then go into a more detailed push/pull?

Secondly i have a question about bbrow form. From what i remember you are supposed to keep your back flat when bent over the bar and just row. I've seen people do other variants of this isnone better than the other?

>>38889718
>my friend
ban him mods

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>>38893228
>That's because Isley squats too wide for his hip anatomy and always has.
Not true

This is from this time last year

>>38893222
Yup. I guess it's just my anatomy.

>>38892776
god damn ur so fat isley

at least im gonna look sexy when i step on stage to compete

and that matters btw

>>38889703
what's the point with all that whip and straps? why doesn't he go compete in strongman

>>38893383
>and that matters btw
Show me where it counts on the scoresheet

I've actually GONE to 105kg and blown you the fuck out :)

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>>38893393
>>38893383
battle of the titans

>>38893393

It does matter. Aesthetics matter. Both matter equally. Whats the point of doing all those years of lifting and only reaping half the benefits. I plan on looking aesthetic as fuck instead of being big and bloofy

Yeah changed my mind im going to 93 lol

I dont see how you blew me out seeing as i never competed

I'm considering doing a comp next march if im ready

>>38893428
>people actually think you're the real supermang

>>38892678
I bench close with fairly long arms because max width feels unstable as fuk

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>>38893454

I am you mad?

smd

>>38893501
Post timestamp

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>>38893544

fuck off weakling

>>38893549
brb calling Cincinnati zoo, another ape needs to be put down

Is ph3 good?

When did you realize you were powerlifting only because you didn't have the dedication to bodybuild?

>>38892990
>Good morning everyone
gm sweet prince
>How are you doing today?
depressed because hip tendonitis has destroyed lowbarsquats.
>Going for a bench max today, very excited.
kill it dude!

How do i fix hip extensor tendonitis and buttwink?

>>38893761
When i realized i had eaten too much in the very beginning and gotten fat instead of ripped. SS+GOMAD ftw

>>38893761
I switched to pl when i realized bodybuilding is for fags.

>>38893694
High volume on comp lifts, and rightfully recommended for late intermediates. Eat to win, avoid injuries through prehab/rehab

>>38893761
I started going to the gym and really liked the getting strong part, not the looking good part

>>38893761
I realized watching yourself in the mirror while you curl is for faggots

>>38889703
>have exact same proportions as Rubish
>he can't get into position without a rounded upper back either
I feel better about my ugly deadlifts now.

W-who here /75%legs/ ;_;

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>>38893899
>tfw 192cm
>tfw legs are only 100cm
Feels good to be tall and robust instead of a lanky cuck

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>>38893899
me

femurs 31% of height, 575 diddy 445 squat, 285 binch

human daddy longlegs

>>38893881
translation: I was unable to look good, so I convinced myself I was training for a "sport"

What was the first thing to go when you feel for the Sheiko meme?

>perfect knees my whole l life
>now I feel like a 60 year old

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>>38893957
>bodybuilders
>looking good

>>38892990
My truck is back on the road, the career fair and hard exam are over, and I got to sleep in today, so I'm in a good mood.

>>38892990
>>38894034
Oh, but no lifting today, so that's kind of a bummer.
I'll go in tomorrow and Saturday, though.

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>>38892990
Pretty damn good. Hype for today, and hopeful for some bench progression.

>tfw realized that when I did ohp today I leant back via upper lumbar instead of hips

If I'm starting to slow down on my noob gains is it okay to maintain a workout from last week until I'm more ready to hit the same numbers + 5?

Do you guys eat in the gym? I have some wheat before my workout and preotons right after my squats so I'm energized for the rest of the workout

>>38894101
Sometimes I'll eat ice cream during my squat sets so all the normies can be jealous that I out squat them with poor nutrition

>>38894101
No, hate training with lots of food in my stomach, feel nauseous

>>38894101
the gym has a like snack bar at the counter so sometimes I'll buy a mars bar or a snickers between sets if I'm feeling peckish

H E A V Y B E N C H D A Y

hype as fuck lads

>constantly post about much I like Joe
>try and be as nice as possible to him
>he ignores me
Why...

>>38894101
no, but if i were stronger and bigger i'd probably start drinking chocolate milk between sets because nobody could stop me

i remember there was some study where a little sugary water swirled around your mouth resulted in instant strength boost but i haven't read it so i'm not sure if the methodology is retarded or not so take that with a grain of salt

>>38894101

If I'm every feeling kind of bleh, I'll show up with a cup of coffee and a couple chocolate bars. The bars really throw the normies off.

>>38894321
Same here lad, how much you going for?

>>38894408

255 lubs, hopefully for triple.

Slowly crawling out of poverty.

>>38894340

Who am I kidding, I'm a mega normie.

>>38894424
Nice, gl lad you'll smesh it

>>38894464

You?

>>38894480
er.....

225lb for two singles

{insert premade excuse here}

>>38894506

Mate, tht's such a comfy milestone when you first hit 225.

Second only in comfy to your first set of five at 225.

>>38894534
Seconding. 225x5 is max comfy to hit. Wonder how comfy 3 pl8 will be

>>38894549

It better be 10/10 comfy cause I'm chasing it p fuckin hard right now. I'm probably gonna have a little freakout when I hit it with the slanger the first time.

>>38894561
>Tfw almost had it for a double with a slanger
Fucking GIRD cucking me out of a second rep

>>38894572

C O M F Y

>Your first 225x5 bench
>Your first 315x5 squat
>Your first 405x5 pull

>>38894572
>GIRD
That's not how you spell "gravity"

>>38894630
>315x5 squat
>405x5 dead
>Tfw still so weak I can't do any of those
;-;

>>38894633
I literally have a problem internally rotating my right arm. Its stronger than my left side, and my left side locked out just fine.

>>38893549
isley call you a pussy

>>38894630
>315x5
>comfy
I don't know about you but I was on the floor gasping for breath thinking I was going to die after doing that

>>38894101

There a powerlifter at my gym that walks around with 2 litres of milk...

>>38894685
Yeah deadlifts are hard aren't they

Is the discord open or only for inner circle tripfags?

>>38894101
I always bring grapes.

>>38894865
No there are tons of people on it who aren't even on plg. I can post an invite link later tonight if you want.

>>38894765
Kek great post.

>>38889780
In Norway you have to minimum bench 60 kg x 4, so atleast it's a little stricter

>twink choosing his gf over gym time
Looks like no PRs today since my designated spotter won't be there :(

>>38894997
I said I'd be there.. I was just thinking about shifting my workout one hour earlier.

Is Sheiko recommended for intermediates? I like Candy Toe but I want more volume in my sessions. Stats:
> 345 skwat
>275 bench
>455 dl
>160 press

>>38889780
>running
I'm immediately disqualified.

>>38895016
bodyweight? bf%?

has anyone of you ever taken anti depressants? how did they affect your lifts?

>>38895068
I'm on SSRIs.
They...don't affect my lifts? I don't even think that's a side-effect.

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>>38895091
well I am plateauing hard, even during untreated depression I made faster gainz so now I am looking for excuses

naah it's just though working my ass off and not seeing the results

>>38895053
Bw is 220
25% bf

>>38895120
cut and do sheiko intermediate small load

>>38895131
Gracias familia

>>38895091
>>38895110
They significantly decrease testosterone so yes they impact lifts dramatically

Lads, does it make sense to get an actual programm for deadlifts?

Or do i just do them like 2 maybe 3 times a week and casually try to up the weight every now and then?
Are any of the nuckols deadlift programs good?

Am a complete noob at deadlifting

>>38895362
Do a set of 5 a week and add 2.5kg every time

TSA intermediate? Yay or Nay?

>>38895378
Lad i dont even squat currently, i can definitely deadlift more often than once a week, dont you think?

It would help me improve my form, help with more volune, etc. tc.

>>38895469
Nope. You'll over do it, get fatigued, enforce bad motor patterns and get injured.

Always exhaust the easiest options first.

>>38895489
I don't understand what makes me fatigue so magically just because it's called deadlift?

I understand it's a full-body taxing lift, but meh.
I currently do my like 95% of my 3 RM for 6 sets around 2-3 times a week and i dont exactly feel fatigued from that.

Keep in mind that i don't even squat, that's a huge chunk of energy that i never spend.

>>38895525
dont listen to him, its fine to deadlift multiple times a week defn if you dont squat, this will become harder as you grow stronger but you arent deadlifting 660+ so dont even worry

>>38895550
That's what i thought. I mean, i understand that a little less is probably better with deadlifting .. but a single get of 5 reps per week?

I would go from week to week learning nothing, ingraining no motion patterns at all, etc.

>>38895573
Americans are stupid when it comes to programming Deadlifts. Thats why they recommend low volume and low frequency.

>>38895525
Then your max obviously isn't very high.

There's a reason a lot of lifters train deadlift sparingly or even split the movement up a lot of the time. Once the weight gets heavy, it becomes very easy to overtrain. This is likely because the deadstop aspect and the lack of eccentric stretch means you have to recruit your entire neuromuscular capacity right at the start of the lift, whereas the eccentric loading in the squat and bench are 'priming' your body for the main event. Although I don't think anyone actually knows for sure - they just know heavy deadlifts are much harder to recover from than other lifts and adjust accordingly.

>>38895362
>Are any of the nuckols deadlift programs good?
Yes. Choose according to your level.

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>>38895362
>Lads, does it make sense to get an actual programm for deadlifts?

Yes, it really does. Look at the Greg Nuckols programs or the SSPT deadlift cycles. Don't listen to Rippetards who are scared to do deadlift volume.

>tfw 3x5 high bar atg is close to old low bar 3x5
Super hype, lads! High bar has been doing wonders for me.

>>38895550
>but you aren't lifting this arbitrary number so fatigue won't effect you XD

>>38890101
>tfw can do 30+ dips uninterrupted
I'd probably get eliminated on the cardio though

>disgusting old fat spic in gym
>Won't clean anything he uses
>entire gym smells like burrito farts and dusty old shit

I fucking hate old people so much

>>38895797
You don't have a homegym in the year 2016 ?

>>38895830
No but maybe someday, im so tired of other people.

>>38895869
Yeah I too hate smelling and looking at other people

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>>38895830
>tfw have a comfy homegym but want nothing more than a nice club full of like minded people

>>38895573
>That's what i thought. I mean, i understand that a little less is probably better with deadlifting
Exactly
>but a single get of 5 reps per week?
You said you're a novice so yeah, that's all it takes. Exhaust the easiest options.
>I would go from week to week learning nothing, ingraining no motion patterns at all, etc.
What a foolish assumption. Gain some experience under the bar before analysing training.

>>38895922
So you want to tell me that by perform an action for 15 minutes once a week I would get good at it?

This applies to absolutely no physical activity in life - why do you think the deadlift is an exception?

>>38895776
>Bodorios Snatch grip deadlifts lockout is identical to my sumo lockout

Why arms why

>>38895721
>>38895776
But apart from level, he also has different frequency ones, right?
So as a novice, I would still have to make a decision between three of them.

Which one is it that I should do?

>>38895913
What for ? So they can laugh at your bench which is less than the average 84 IPF woman's bench ?

>>38895629
>then your max isn't very high
Of course it is not, I literally asked the question saying that I am a novice lad.

>>38895940
You're a fool. You're not doing q single set of 5, you're building up to a set of 5 very heavy deadlifts and increasing the volume and stimulation every single week by adding 2.5kg or 10kg a month, which is fast as fuck progression.

There are so many novice programs where you just do a simple top set and add weight the next week, because its fast, effective and works.

>>38895970
yes

>>38895974
Well, I certainly cannot progress when there are 7 days between two sessions.

Maybe it's a mental thing, but I know myself well enough that I just don't work that way.

>>38896022
You just forget to get strong when you tried it. The weight won't magically be added to the bed, you have to put it on and lift it.

>>38896034
The bar*

>>38895439
Absolutely nay

>>38896034
Who cares what makes me think the way it does.
To me performing a lift once a week is a joke and next time I am in the gym after a whole week to perform the lift again I am expecting my improvement to be the same - a joke.
Might change as I go up in weight and develop another mindset regarding the lift, but as long as I pull sub 5 pl8 I just can't take it serious.

>>38896104
You're a fool and you need to change your attitude if you want to get far in any aspect of life

>>38896115
I don't know a single aspect in life that would benefit from me trying to work less hard.

I don't expect my exam results from 4 days of learning to be good.
This is called being realistic.

>>38896175
You just couldn't deadlift once a week and add 2.5kg consistently? How is that working less hard if you can't even do it?

>>38896230
As of now I can deadlift twice a week and ads 2.5kg twice a week.

So where is the problem?

>>38896238
You do more work for the same results.

>>38896263
5kg a week is the same as 2.5kg a week?

>>38896278
I think you're lying to me based off your original question.

>>38896293
Well, I added 30kg last week from improving my setup.
Figured it out because of doing a lot of sets near maximal weight, which allowed me to get a comparison.

I didn't really count that as regular improvement though, that's where my "every now and then" came from :)

I mean, you are trying to say that I never makes sense to deadlift more than once a week as novice, and just from this one hard lined generalization I can already tell that you cannot be right.
After all, there are numerous sources out there that would put a beginner on a more than once deadlift per week program.

>>38896329
I am almost certain this is Sean.

>>38896072
What aboutrt their 9 weeks Programm? Im looking for an autoregulated intermediate Programm and i don't want to read the rts Manual because i dont think that I need such an advanced Programm yet.
Doing your dayly maxing Programm atm.

>>38896364
Oh god, that is your rebuttal? Fucking sad.

>>38896392
I knew it.

>>38896364
>Has proper punctuation
>No capitalized laughing for lines and lines
>No insults
Unlikely

just deleted my War Thunder account (which I spent like at least 100 euros on) and my WoW subscription

I'm gonna get sooo normal soon

Yup, sounds like Sean.

>>38896410
He doesn't live by those rules, he says he does she he can troll you without you realising you dumb shit.

>>38895953
Well if you're already doing 3x/week, you can start with that. If it looks too punishing, start with 2x/week.

>>38896401
You must be Sean - I knew it when you were trying to troll with your 1 day frequency bullshit.
Good enough there are enough credible sources so I can tell its Sean shitposting fast enough.

>>38896435
Wasted a lot of time arguing with Sean, will do what you said.

Would it make sense to test for actual 1 RM before or just pick whatever should be close enough?

>>38896386
How is max every session going for you? Are you making good progress and enjoying it?
As for TSA 9 week, I tried their 9 week and kept failing workouts so I quit like 4 weeks in and started sheiko.

>>38896417
cancelling wow is acceptable

but wt? That's way popular with normies. and you're not suddenly going to get invited to stuff just because you deleted some accounts. I know from experience you can't just 'become' a normie

WHERE IS MY TRANNY PRINCESS!?!?!

>>38896453
Sorry I left.
Can test 1RM first, if only for fun. Avoid shit form please.

@38896510
Gone Sean, she's gone.

>>38896472
Just started this week. Im not used to focusing on one Main Lift per day plus i substituted back extensions for Front squats (because Home gym) which resulted in unreal doms. Im gonna tell you how it Works when i have done it for a few weeks.

Stop saying my name you autistic fucks i didnt post all day but you should know im always watching

>>38896510
Who, me? :p

>>38896516
At it right now.

Fucking bar spins in my hand as soon as I pull, makes me drop the bar almost and fucks my focus.

I guess I'll let it be for today and practice some mixed grip? I'm kind of sacred of using a mixed grip with maximal weight right now, as I don't exactly know how to let the arm he fully relaxed.

>>38889718

>>38896599
Just keep your arms straight. You won't get injured doing mixed grip unless you're doing tons of weight.

>>38896516
>Avoid shit form
H-how do you do this?

>>38896599
If you don't want to pull mixed, you should learn hook grip or buy a pair of straps tbH.
Don't know what cue to tell you that will help you keep your arms straight.
>>38896629
>H-how do you do this?
Have decent form to begin with ;^)

>>38896557
The idea is to take advantage of noob gains and noob recovery ability, idk how well it'll work if you've been lifting for a while. Even when I did it, I could only do it for like 6 months before hitting a massive wall. Best of luck though, I hope you make great progress on it. If nothing else, it is super fun

>>38896676
>>38896629
I'll just try it, wish me luck.

No idea what the fuck the bar spins so fucking crazy, feels weird. Then again, I never lifted til my grip failed, that's probably just the way it feels.

>>38893374
what made you start squatting with a wider stance?

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>spent two hours splitting dense firewood for my parents today
>it was supposed to be rest day
How fucked am I tomorrow?

>>38896724
Okay, wasn't so hard I guess. Lift feels kind of differ though, but I guess that's just the way it is.
Grip is like 10 times stronger than way, crazy.

>>38896599
> I don't exactly know how to let the arm he fully relaxed.

if you really can't figure out how to not use your biceps, just actively use your triceps to keep your arms straight.

>>38896554
I'm not sean

>>38896588
My sunshine!

>>38896772
>stood up today
>I'm meant to be squatting tomorrow

rip pr's

>>38896761
equipped squatting

>>38896829
Do you think this is a good bench?
http://www.taurus-fitness.de/en/taurus-weight-bench-b900-tf-b900

>>38896847
How many times do I have to tell you to shut the fuck up about this

>>38896881
My name is paulo si senior and this is my first post ever

>>38896714
Thanks!

>>38896905
Shut the fuck up

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>>38896847
Better than the one I have in my home gym

>>38896926
>those flailing legs
Isley isley isley
What were you thinking

>>38895131
I had worse stats and made shit gains on small load...
med load treated me right :^)

>>38896942
I DON'T KNOW

This was 2010 though. I didn't know any better (._. )

>>38896926
Wow, wtf. Do you sometimes wish you still had a homegym?

>245 2x6 and 1x5
RIP me, either the reduced sleep is fucking me, or I need to move to intermediate programming.

>>38896962
ye but he needs to cut. I had better stats and made good gains on small load

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>>38896970
I still have it all at my Dad's.

It's so inferior to having a club though.

best bulking foods?

>>38897004
fair. I just didn't inflate enough desu. Should be fine for a cut.

>>38897006
I really enjoy these. Do you have some more old vids? Like the first ones you ever did?

>>38897006
so the bench is worth getting right? The price is.. Something else though

>>38897006
how do you manage to get such an ugly looking squat?
it's pretty impressive.

>>38897053
I said shut the fuck up

>>38897044
pb, milk/choco milk, butter, protein pasta, roast chicken, cottage cheese, rice and beans

>>38896847
i actually have that bench
if youre planning on benching heavier weights (as in 150kg+) id think twice about it
the way its built makes it so that in the flat position the end of the bench where your head rests has little support under it, which leads to it bending down when unracking weights of 150kg and more, and subsequently makes unracking harder since youre wasting force

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>>38897047
I have loads

>>38897053
If it's expensive, not really. Just get a sturdy flat one. You don't need to do inclines really

>>38897059
Squat alone with no one who knows better to tell you how bad it is.

>>38897082
Alright, that's very useful information. Thanks for letting me know.

>>38897044
Eating more of what you're already eating?

>>38897110
I was gonna go flat, garagebro said to get incline, I started trying out incline and turns out I really enjoy it for a few reasons. Only thing that has really made my delts explode and overhead press strength rise.
So I kinda want it for my home gym.

>>38897141
So for you it would be more cheap vodka

>>38897162
Reindeer and moose tenderloin*
Only the best for the best.

>>38897110
>that was a one rep max
dawww

>>38897110
could you post a video of a squat you did you honestly think is good, technique-wise?

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>>38897215
This is as good as I get desu

>>38889703
guys how do i start powerlifting? starting to get more and more interested in it instead of just getting lean

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>>38897110
>>38897006
>>38896926
>George was THIS lean, muscular and strong as a 15 y/o kid banging weights around in his garage in between playing vidya and fucking his numerous gfs
>still claims he wasn't a talent chad despite others such as Virtus, Alex and Phil being positively tiny and weak before lifting

>>38897263
Do you think there are any problems with that technique?
If so, which?

>>38897400
Valgus and minor squat morning

>>38897400
Many.

valgus and good morning it.

>>38897389
>have been plateau'd for ages
>despite having a longer training age, has much worse technique, wilks and body composition

Fil I will fucking kill you cunt.

>>38897389
Counterpoint: >>38897263

>>38897389
/r/ing the before/after of Fil after a single SS workout
/r/ing the pic of Insulini jumping into a lake BEFORE lifting a single weight and being a lean 90kg

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>>38897480
He was actually ONLY a lean 85kg before ever even staring at a weight and eating nothing but spaghetti, pizza and wine

>>38897400
Stance is obviously way too wide, his knee come back into a normal position as soon as they are required to work.

He is too stupid to realize this, he is falling for the "MUH knees out" meme.
Funny, because all it would take to realize that forcefully pushing the knees out is retarded, is watching IPF squatters go heavy.

Maybe 1 in 100 does it and maintains knee position.
Literally every one else either has their knees in a normal position to begin with or has their knees swipe into an efficient position as soon as the push begins.

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>>38897480
>/r/ing the before/after of Fil after a single SS workout
the meme pic going around is 4 months of my first noob gains

>>38897609
shoving knees out helps hit depth and prevents excessive forward travel

there is nothing wrong with slight (ie modern islet) levels of valgus

what's the way to go when coming back from an injury? I'm weaker than before, but muscle memory is a thing so would it work to do every body part every time that I lift until Im back to normal? I'm going to be progressing probably every time I lift so do i dont want a routine that is too slow. do i do starting strength again?

>>38897595
What sports did he do before lifting? I find it really hard to believe he had never lifted before in this pic.

>>38897595
>bigger than bodorio is at 110kg offseason before lifting

wtf i hate virtus now

>>38897635
this
Fucking talent chads

>>38897595
>bigger than Mike T at 125kg before he even lifted

Wtf I hate insulini now

>>38897595
>larger than ray williams is despite being 100kg lighter and never having powerlifted

wtf i hate rocco now

>>38897595
>>38897630
No wait, that was my post SS picture, I had been lifting for a good 6 months prior to this
I did taekwondo for almost 6 years before starting to lift, and I weighed around 80kg before switching sports

Thoughts on doing a bodybuilder type of warm up, then the 5x5 sets for volume day, then 12s,10s and 8s droping weight till you just do 45kg or so? I always feel like giving more and I like to have a lilttle fatigue with my 5x5 and being warmer.
eg: (maybe less warm uo
1x15 20kg
1x12 30kg
1x10 45kg
1x10 50kg
1x8 60kg
1x8 65kg
1x5 75kg
1x2 80kg
5x5 85kg
1x12 70kg
1x12 65 kg
1x12 60kg
1x12 50kg
1x10 45kg

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>>38897609
>Stance is obviously way too wide, his knee come back into a normal position as soon as they are required to work.

Explain this then

>>38897687
>Lifting 6 months
Today is the day I realized I'm without a doubt a GDE.

>>38896986
Yeah you definitely can't maintain progress on Greg's AMRAPs for that long, they inflate your max too much
Same thing is happening to me with Greg's 3x int bench, I somehow hit enough reps to add weight for the last 5 weeks, but tomorrow greg wants me to get 9 reps when I got 5 with the same weight 2 Fridays ago

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120kg OHP

Get on his level

>>38897687
>larger and leaner after six months of beginner gains than most people will EVER be

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>38897713
>Thoughts on doing a bodybuilder type of warm up
retarded as fuck

Warm ups should be doing as little possible work to adeqautely prepare you for the working set.

>>38897720
Isley how to deal with the blues? Got some chronic (not severe) depression

>>38897739
>Get on his level
No thanks, i don't like trenning

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>>38897687
>I had been lifting for a good 6 months

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>>38897713
Eh, if you want more volume do drop sets on ID. Your suggestion is chaos, not training. It's also a way to acquire a bunch of 'junk' volume. Also, warm ups should be minimal. 4-5 sets max.

>>38897738
If I fail on Saturday, I'll switch to int med on Tuesday

>>38897750
I don't know

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>>38897750
whatever you do, DON'T think of how big and strong people like Alex and Virtus have gotten with minimal training.

>>38897748
bro, it's volume weight. This is, at least for me, that I can do that weight 5x5 with rpe 8.

On ID i just do as little as possible

>>38897304
start training your squat, bench, and deadlift

>>38897595
You know it is really rare for jews to be this naturally athletic

>>38897720
You are still doing the exact same shit with your knees - you are artificially pushing them out.

Do you really not realize this or are you meme'ing?

>>38897783
it's a stupid idea

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>>38897739
wew was waiting for the perfect moment to SPAM MY WEBM AGAIN
I think I should be good for 110kg 1RM

>>38897713
>over 150 reps
wat

>>38897618
Can you please acknowledge how abnormal the results you got in 4 months are? Some of us look worse than that after a year

>>38897713
No.
Do 4-5 easy sets for warm-up. Add more sets to any of the days if you want to do more work but don't fatigue yourself before the important sets of the day.

>>38897789
if I don't do that, I cannot hit depth.

>>38897619
It helps with nothing other than a stretch reflex, which is worthless.

Knee travel isnt affect at all, the moment you push your knees come back into an efficient position anyways.

I mean, these arent any bold statements, you can look at hundreds of people squatting and just see it for yourself.

>bodorio id two casual years of some kungfu shit and threatens other users who weight less than him on here with it (no reallly he unironically has)
>virtus did six fucking years of serious taekwondo and has never threatened or even brought it up before

like really bodorio? i think i know who gets my vote

>>38897799
>>38897794
>>38897790
>>38897769


ok. Some dropsets are good, but not fatigue before the 5x5.

>>38897795
Thanks man, I worked extremely hard for it.

>>38897795
I think it's more about past sports experience. Fil was clearly fairly fit before he started lifting, Virtus did taekwondo for 6 years, and talentlex was a really good wrestler. The rest of us just cucked ourselves by playing video games instead of being super active in our teenage years.