PLG - powerlifting general

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>>38933811

>>38933741
very fun isley

>>38933853
George a beast

Happy for him

:')

>>38933816
Best advice I can give you is to keep reading the manual and run the generalized intermediate template once through with the sets, load drops, and fatigue percentages all as written, substituting maybe a few of the exercises for ones you know are productive for you. This will give you a clearer picture than I can. Facebreh is also a good resource if you see him around.

>>38933862
Thanks friend

I was so psyched for that lift. Was literally chewing my friends hand off when he was slapping me to psyche up.

I have a video on my phone

>>38933876
>literally

>>38933864

Yeah i went through the manual now. also how much assistance can i add? i just did my first meet and have some time to recover + months before my 2nd meet.

>>38933931
I bit his hand

>>38933876
Isley, did you contest the bench grip decision with Ohubb?

>>38933953
Lol

He told me he redcarded my opening bench for grip too wide. I nodded. Came out for my 2nd and used a narrower grip. Got 3 whites.

There is zero point in arguing

>>38933938
Keep it minimal, Mike T usually has one day a week that's 10 minutes of rows, 10 minutes of abs, and 15 minutes of low-medium intensity cardio. Maybe toss in some extra curls but you'll be working pretty damn hard without having to add anything extra.

>>38934011
>There is zero point in arguing
Allow me to introduce you to the jury.

>>38933938
I might be able to help you next week if you're still unsure about things.
Right now I'm trying to finish a hand-in (thesis proposal for a thesis I won't write) and go to bed. Tomorrow is the start of a new seminar and I don't know how much spare time I'll have during the week, but I'm all done on Thursday or Friday with that stuff.

>>38933853
that looked easy

good job isley

>>38934011
DID YOU KNOW

My buddy got reds for having has grip slip out a little bit during the bench. Would you expect that from a shit fed?

>>38934053
Yes I would expect a shit fed to have slippy bars

>>38934053
Yes, we would totally expect that from the IPF.

>>38934011
did you ask or he just came up to tell you?
ive had refs red light me and just never found out why
never had 2+ reds tho unless i failed tho so i guess it doesnt matter anyway

Isley!! well done!!!

310 next time show phil how its done!!

>>38934025
>Squat w/belt Work up to x4 @9 (Load Drop) No Drop Sets
>Competition Raw Bench Work up to x4 @9 (Load Drop) No Drop Sets
>3ct Pause Bench Work up to x5 @9 (Load Drop) No Drop Sets
What is the load drop? i have only read about fatigue drop or rep drop.


>>38934047
I'll be sure to ask. Good luck on the proposal/seminar!

>>38934053
>shit fed?
hey hey
now dont be like that
they are called lolfeds

>>38934076
He held up a yellow card, then waved me over and explained

>>38934066
>>>/out/

>>38934053
Wow what's the point

>>38934029
You can't use the jury for a 2-1 decision in your favour

>>38934082
>310
>showing phil how its done

>>38934101
>You can't use the jury for a 2-1 decision in your favour
OK, but say your next attempt he tells the other side ref and you get 1-2: then you go to the jury.

But you didn't do that because you're a little c*uck w*easel

>>38934101
why did you risk your shot at 400wilks Tbh?
and what was your 2nd dl?
glad it worked out tho

>>38934140
147.5

failing a lift on his worst lift would put him off kilter for his best so isley was better off saving his composure and energy for the lift that mattered

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noob here

when do you know you have topped your weight in deadlift ?

i tried doing 5x110kg and it was rather easy
but i dont want a one way ticket to snap city

trying to keep core and glutes tight for my back but as a noob idk how hard i can push myself

>>38934171
i mean risk as in he didnt need to go 300

>>38934208
you never know
but what you do know is that if the weight on the bar is 110 you arent there yet

just lift m8

>>38934086
That's just week one. Week two has the same exercises and rep schemes but has load drops added. It'll say, for example, [Exercise] up to x4@9, load drop 4-6% fatigue.

The drop is the percent you're going to take off of bar weight, so about 5% (say you hit 250x4@9, you'd drop to about 235) and repeat sets with that weight till you're back up to RPE9, that's what "fatigue" means in this case.

>>38934140
>>38934218
Tbh if I wanted 400 wilks I could have deadlifted 300

My coach looked at my 2nd deadlift and told me 300

Beforehand I'd put my prospective 3rd down to 297.5 and he just knew there was no point

>>38934101
What did you binch? Is there a full meet/top 3 video yet?

Somebody is bullying olyboos rn

This boa guy is a real hero

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>>38934248
fuckk this im going in raw

wish me best of lucc

>>38934258
what was the 2nd

but i dont know m8
for someone who has wanted 400 for so long and not got it, i dont think i would have done anything but what was needed, unless for position but screamer was there so you know lol

im going to try water cutting for exactly 400 lol, desperate times and all that

>>38934248
fuck, forgot

>be at gym
>bunch of curlbros there
>weird looks at me when i do deadlift

either my form is dogshit or curlbros didnt know deadlift is a thing

>>38934314
>curlbros didnt know deadlift is a thing
doubt it
film yourself

Steadily increasing at 5lbs every 1-2weeks on each lift on c6w variant, current 5x5s are 200lbs(90.7kg) bench, 280(127) squat, 365(165.5) dead. But bodyweight is steady at 172-174lbs(78kg), despite hitting a solid 3400kcal/day. Should I be worried?

>>38933876
Fuck me Isley

>>38934329
will do

>>38934258
Isley, did you get any hate for wearing the Australia singlet?

>>38934333

Track your weight in a spreadsheet if you're worried about not getting bigger. If you aren't getting bigger, increase calories by 100calorie increments until you get the size increase you're looking for.

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>>38934360
>increase calories by 100calorie increments
>even tracking calories at all
>>>/fit/

>>38934336
I had isley first, only I get to feed him !!

>>38934253

Any tips on running this programm around Sumo instead of conventional?

>>38934101
>Wow
Well you know most feds don't white light soft lockout or bar bouncing off back but ipf is exempt from such standards

>>38934415
spread your legs

>>38934283
>boardshorts
>boardshort
>boardshor
>boardsho
>boardsh
>boards
>board
>boar
>boa
hmm... really makes you think

big day in the gym tomorrow lads
bit scared

>>38934415

lmaooo >>38934425 pretty much. I pull sumo, I wouldn't change much. There's block pulls in there, which I like, I'd probably change deficits for paused deads, and maybe some stiff legs over the lever rows.

>>38934415
there's no real programming differences between the stances

>>38934441
Whoa anon good point

What a coincidence

>>38934441
did it?
did that really make you think ?

Lads

Why is bench so hard to progress? Will I hit a 275 pound bench press in 2 months?

>>38934445
what do you gotta do senpai?

what's so special about ezekial bread?
>>38934494
2 8 F R E E
8
F
R
E
E

>>38934526
I'm doing 28free for squats and deads

tried it for bench and it didn't work too good so I made my own program that'll work better. Gonna start it Tuesday

>>38934494
What do you bench now? It took me a while to figure out but as an intermediate you can benefit from benching more (obviously) and at higher intensities/RPEs. Just bench more and bench heavier without blowing your shoulders out or getting elbow tendinitis.

>>38934526
Nothing it's like you made bread out of bird food.

>>38934544
I bench 240 ish @ 145

currently bulking, and the new program I made for myself has 1 bench volume day, 1 OHP volume day, 1 high intensity day, and 1 speed day

>>38934543
i've heard that 28 bench with inflated max can be p good

>>38934577
ah shit, shoulda tried that desu. oh well, I did one cycle and got some gains from it. I'll try my program for 6 weeks and see if I hit my target gains, if not then fuck me

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>>38934593
>did it once and it worked
>nah gonna make up my own program
>why wont my bench go up

>>38934577
>inflated max

Yeah m8, 85% triples with an inflated max are a fucking breeze.

>>38934565
If you want to do your own programming read this http://www.powerliftingwatch.com/files/prelipins.pdf and shoot for 2/3-4/2 per week. Your program sounds like kind of a mess tbqhwy.

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>watch random isley vid
>disturbing shower gaysex
>then this happens lmao

>>38934577
lol no. If anything you should deflate your max.

>>38934459
>>38934462

Would i do the stiff legged pulls in a sumo or comventional stance?

>>38934618
thank you senpai, I've read about prilepin's before and I've taken that into consideration with my programming. I don't think it's a mess but maybe it is. I'll find out in 6 weeks!

what do you mean by 2/3-4/3 though?

>>38934635
Conventional. I think there's already snatchgrip SLDLs in there which are the WORST so drop them bitches.

>>38934656
Weekly INOL. To paint you a picture: 75% for 25 reps is 1 INOL. (100 - x% = #reps @ x% to equal 1 INOL), 85% for 15 would also be 1 INOL. So your squat programming could be something like: Day 1 - 75% 5x5, Day 2 - 85% 5x3. Just some examples.

>>38934673

Cant wait to start out.
Also i can not do pin presses or squats. Memeshot is coming in this week but how do i replace the squats. I got an ssb bar to work with as well

>>38934543
Ayy, I'm doing his "bench specialization, intermediate" program. First week I got a 2kg PR, second and third weeks I hit exactly 8 reps, so no PR. I just started the fourth week and I feel like I can get another 2kg PR, which sums to a good 4kg increase in a month. I also had my squat 1RM today. Sort of got a 4kg PR (sort of, I think. Depth was sketchy looking at the front mirror and I didn't film it). I went for a -4kg single after that and got it fine, so I'll inflate my max by 4kg for the next cycle. :^)

Diddlies do seem a little shitty, though. I'm not confident I can get a PR.

>>38934692
Just do paused squats or something. Like I said, something that should accomplish the same sort of thing and that you like/know will help. Paused squats and slingshot should work fine.

>>38934526

The same thing that makes steel cut oats special: snobbery.

>>38934710
Thanks for taking your time with me, ill return the favour when i can in this community.

Good luck in your endevours

>>38934745
glhf

400 million carbon particulates
Climate change
Global warming
Shit like that you know?

>>38934721
yeah just seemed like a meme food to me. wondered what yall's thoughts were

>>38934691
I see what you're saying. Thanks senpai.

My squat programming and deadlift programming are 3x beginner and 1x beginner off of 28free, respectively. But for bench, I've noticed that I make the most gains when I bench 4 times per week, mostly high volume with one heavy day, and lots of accessories. So I took that info and added in some principles (like Prilepin's chart) I've learned from other programs and all the articles I've read and made a program that seems like it'll work.

Who knows, maybe it'll be shit. But at least I'll have fun and make some sort of gains. I'll tell you if bench 275 in 6 weeks.

Also, about that weekly INOL thing, I haven't calculated but it's somewhere around 4 probably (if you include OHP and closegrip - actually flat benching is like 2.5-3 probs)

>>38934708
nice job my dude

keep up the gains

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Did PiPi get the hat lads :(

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>skills test week
>wake up with a cold

>>38934948
This always seems to happen to me
Whenever I'm peaking, I get sick, without exception

Hey /PLG/ I have a dilemma.
my gf and I are separating and I am quite depressed about it. my training has been going quite shitty because of this and all my lifts are weak as fuck, In a few weeks a lokal meet is coming up and I have a chans to win as I am th only junior in the 120- waght class in the region. I really don't feel like going as I am performing poorly in the gym and everything feels like shit, also I don't really see the point in winning when you are the only one competing. what should I do?

>>38935084

Compete, take first, fuck a new bitch.

>>38935018
makes a lot of sense to me. lots of accumulated stress accompanied with less calories as a lot of people cut before comp. probably makes your body very vulnerable.
or it could literally be that your body practically starts to slack off once you let some fatigue drop off. I find i get sick at the beginnings of winter and summer breaks because it's almost like my body was holding off the sickness just long enough for me to finish my exams.

>>38934948
Feels bad man...
>>38935084
>>38935104
Questo, desu signor

>>38935104
tfw tried to do this this weekend
tfw hooked up with a girl but didn't get it in

Is fat retard here?

Can anyone recommend a good program for increasing deadlifts weight?

>>38935294
smolov

>>38935234
Working on something, but what's up?

Switching to low bar still feels like death, high bar feels so much comfier. But i am pretty sure i can 1rm more with low bar so the grind continues

>>38935104
Sadly it's gonna be a hard time getting a new bitch without abs, arms and disproportionately big quads.

>>38935306
Ty

I am honestly sickened there are people here who unironically didn't squat low bar from day one

I feel quite ill, I'll be honest, at just the thought of one of you coming out as squatting like that

>>38935510
Cws still recommends doing a lot of high bar training

>>38935510
I haven't squatted lowbar in several months desu.
mostly just doing bryce lewis/fat retard style hibar

>>38935364

Good luck, it took me about 5 months to get my lowbar form as good as my highbar form.

>>38934794
Thanks senpai. Y-you too.

>>38935536
mike t and sheiko doesn't

>>38935551
>>38935556
I don't get how lowbar is harder? The only bad part of it is that my arms feel a bit weird, but I feel so much more stable and comfortable. Since switching to lowbar like 2 or 3 weeks ago my squat went from a shaky 310 while being fresh to an easy peasy 365 after a lot of prior fatigue

>>38935510
I, with only the tiniest trace of irony, only squat low bar in the seven or eight weeks leading to a meet. My comp squat consistently goes up.

>>38935612
well i was squatting high bar for 2 years, and only started squatting low bar a month ago so it makes sense that i am more used to the high bar.

>>38935329
Were you a baseball player in high school?

>>38935691
What exactly makes you ask that?

>>38935704
You said something about having internal rotation issues on one shoulder

>>38935729
I never played baseball. The symptoms of my GIRD appeared a week or two after my pec tears, when I fell asleep on my right side.

>>38935806
When/how did you tear your pec?

who /westworld/ here

>>38935841
Tore them (for the second time) while squatting, and before you ask, yes, it was the same thing the first time, just didn't realize it at the time. Was bracing my lats wrong, and was physically pulling the bar into my back with my arms, chest went numb on the last rep of the last set. The second time was back in January.

post birtises, trying to show my T1 diabetic friend how to still be a sickcunt

>>38935612
My squat went from 180kg high bar to 185kg low bar after a couple of weeks.

>>38935870
I think I do this without thinking about it. I usually start my squat by pulling my elbows kind of down/forward after watching that Chris duffin squat vid

What exactly were you doing so I can make sure I don't?

>>38935984
I was literally pulling the bar into my back with my biceps.

>>38935870
>tore pec squatting
impressive

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Accept it.

I own /plg/, Sean.

>>38936082
No you dont lol, i own PLG just like I own Ontario just like I own you

>>38936102
Get a grip.

>>38936136
Dance puppet dance

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>>38934948
>tfw me and Lith are doing the skills test together

Think I partially fixed my shitty deadlift. I realized I kept pushing the bar too far with my knees when I bent down to get in position, so it fucked with my moment arms since it was so far away.

I focused on just tapping the bar and not moving it today and keeping it reallllyyy close to my shins at all times and it felt so much easier.

My DL is still fucking dog shit, however.

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When I squat above 250 low bar in flat shoes i get pain on top of my foot originating from the ankle. I have adipowers, but wanna do lowbar, should I try a hybrid squat?

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>did the entire 12 weeks of Sheiko before finding out the joke

>>38936457
Have you tried just squatting like you do now except in heels?

>>38933853

looks so happy. pure joy.

congrats man!

>>38936472
That's what I'm asking about, haven't done that yet

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>life been spiralling out of control for the last 3 years
>Pic related would be so much easier than trying to fix it at this point
I'm so fucked guys

>>38936437
which days are your tests on bro?

>>38936504
well try it out
>>38936563
life isn't easy homie :/ I'm sorry to hear of your plight though. Need to talk to someone?

>>38936606
Thanks bro
Nah its coo hopefully everything will work itself out in the end even if it takes another 3 years

>>38936504
Have you considered just going for it?

>>38936563
You could go down a dozen different paths tomorrow. Leave the state, go to fire school, enlist, work towards a medical degree, tell whoever it is to blow it out their ass, shit, just go for a run and cook a good breakfast tomorrow morning.

Reminder that powerlifting is a sport based on abdominal bracing and good control of the muscles that move the scapulae.

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>tfw not snuggling

>>38936627
I mean think how much you can add to your bench in 3 years
Even if nothing else gets better your lifts still can

>who /bulking/ here?
i prepped a shit ton of mix for breakfast burritos tonight

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>>38936721
>tfw gf visited over the weekend for my birthday and she's gone now

>tfw back to just lifting, work, and video games mostly now

>>38936627
>hopefully everything will work itself out
make it happen man. waiting for things to work out may be what made you lose control of your life in the first place.
I may be projecting though.
>>38936692
good point actually

>>38936797
literally me. except i went down to visit over labour day and she'll be up here in a few weeks. shit sucks

>>38936775
>breakfast burritos
My mothafuckin nigga

>>38936823
>pound of ground beef
>1.5 peppers
>.5 onion
>a dozen eggs
>1/2 cup mozzarella
should be good.

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resetting spotoshot tomorrow family. gonna spoto press 135 for a buncha reps.

what are you training tomorrow?

>>38936797
wow I feel really bad for you how do you do it are you ok?

>>38936797
that file name is triggering me

>>38936468
Yeah dude, followed it to the Tee and thought I was going to see magical gains despite not actually lifting any heavy weight. When I came out with a 40 lb weaker total, it took me searching until I realized it was a fucking meme.

Still mad

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>>38936797
struggling to see why this is a bad thing desu

>>38936836
dear lord
>>38936797
>filename
REEEEEEEEEE

>>38936873
it was a messy job to cook. should be good though. still need salsa.

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>>38936844
>>38936873
W-what's wrong with my filenames?

what do for outside of hip, not the inner hip/hip flexor

>>38936893
HAVE YOU FUCKING PLAYED A SOULS GAME YOU FUCKING DICK

>>38934208
If you can get 5 reps of a deadlift you can probably do more of a lower rep range.

But just use your brain, if you have been lifting a while you should internalize the feeling of a proper deadlift. If your body isn't completely rigid or you have an doubt about a bend then fucking bail and deload.

>>38936893
normie souls plebs are mad

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>>38936893
I knew I was right about you.

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>>38936797

>>38936569
October 9 and 11

WAWTT?

>>38936904
They're on my list, just haven't gotten around to them yet. I know the fires are the save points or something? Why is this so triggering?

>>38936916
About what? :(

>>38936948
>WAWTT
sheiko int small load. Psyched to actually be on a real program. Fuckarounditis stopped giving me gains, plus daily maxing was injuring me. Advice on running sheiko, especially adding accessories?

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>>38936948
>WAWTT?

rest day today and 3x2 squats @ 75% with deflated maxes tomorrow

>They're on my list, just haven't gotten around to them yet.

They're really good dude, highly recommended. DS2 was kind of crappy though

>>38936948
Its called a bonfire not a campfire

>>38936970
What didnt you like about ds2?

>>38936948
its literally 11pm why are you asking what we are training today

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>>38936948
>About what? :(

>he doesn't know

>>38936969
Do the accessories just as written at first. If you feel like you're recovering well you can add in stuff. I would also do them fairly light initially.

I ran the medium load instead of the small load one though, so maybe it's okay to be more aggressive with your accessories on small load.

>>38936970
Good luck recovering before your test.

I think I have the first DS on steam. It's just lost in my collection somewhere with all the others that I haven't gotten around to playing yet..

>>38936971
Thanks, senpai.

>>38936991
T can stand for tomorrow.

>>38936978
Just didn't capture me. Story felt bland (by bland I mean I have no idea what the fuck is going on unlike DS1 and 3 where you get hints even if you don't look for them).

The mechanic where your health decreased everytime you died was bullshit. The bosses were bullshit (double smelter demon fuck that) and the constant poison/lifegem balance was bullshit

It's not a bad game, but DS3 and DS1 were WAY better. Can't speak for bloodborne cus no ps4

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Posted this in QTDDTOT, but I feel like its out of their league.

Does this seem feasible in a year's time? I plan on going from 180 to 190. I'm 5'10".

Background: I currently have a very shitty diet, drink excessively on weekends, and smoke about a pack a week. I plan on fixing all of these

>>38937015
Is small load a good place to start? It seems way too low intensity but i am starting to get the accumulating fatigue. Was medium load your first run through sheiko?

>>38937015
>I ran the medium load instead of the small load one though, so maybe it's okay to be more aggressive with your accessories on small load.
ime you can add a lot more to the small load

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>>38937015
>mfw my client is stronger than you

>>38936978
The PvE was pretty awful and felt waaaay to gamey. Every area was a spruced up corridor besides a few, with Aldia's Keep being the worst offender.

The PvP was pretty fun and there was a lot of versatility in builds, however. It was also butt fucking ugly and had pretty garbage bosses.

DLC was really good tho.

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>>38937035
You would outbench Isley who's 40lb heavier than you and who's been lifting a lot longer than you. The squat and deadlift seem feasible though

> I currently have a very shitty diet, drink excessively on weekends, and smoke about a pack a week. I plan on fixing all of these

>mfw

>>38937023
Havent played ds3 yet, but i totally get your point. I finished 1 and 2, and two seemed aimless as fuck. Mechanically the games lretty awesome though, so i still kinda sperg for it.

>>38937038
I don't know about small load. I haven't really talked to anyone who has run it. I did medium load on my only run through sheiko. Added 25 lbs to my "squat" and 20 to my deadlift on the week 9 skills test.

>>38937051
Tons of people are stronger than me though. And
>client
Is someone paying for your coaching?

>>38937035
>that bench progress

Wew, good luck.

>>38937060
>>38937054
Thanks. For reference my brother benched 380 at 200 and my dad has benched over 400 (don't know exact numbers). They're both shorter than me though

>>38937044
Aside from chins and maybe hammer curls for elbows, what are good accessories? Most people i have seen that run it usually just add minor changes to base program (ie close grip, beltless squats & dls)

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>>38936971
>>38936844
>>38936873
you're fucking delousion is triggering me
DARK SOULS DEVS ARE FUCKING TARDS
and you should be ashamed for them
dont be a tard like them

>>38937079
>dark souls devs are tards
>you're fucking delousion

is this bait

>>38937060
The low percentages have really helped my bench for so far, comp pauses on all my reps. Also allows me to squat high bar due to hip tendonitis when rip bar squatting

>>38937054
Isley has shit bench genetics though. He barely bench 120 after 6 years lifting

>>38937078
I added belt squats and yates rows. probs other stuff.
switched incline press for push press at times but idk if I still think that's a good idea.

>>38937060
>Is someone paying for your coaching?
no but I just like pretending someone is and using the meme term

>>38937125
Ime so far the incline is for ant delts, and (also ime) push press is very tricep dominant

>just realised they removed the sheiko spreadsheets on the forums so now you're forced to buy the app

wow boris is actually a jew

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>>38937102
no shit it's bait you tard they call it shitposting for a reason
shoo shoo and deadlift 4pl8

>>38937151
I got all three 3-day int. Programs if you need them

>>38937161
I've got 3 day med int load which is all I'll need for a while anyway. Thanks though.

Tbh, I'd buy the app to support boris but it's listed under a "robert frederick"

>>38937182
He is the guy who runs all of the forums on boris' website.>>38937182

>>38937035
A lot of this really depends on how much you have been lifting and how strong you are.

squat and deadlift seem pretty easy
Bench, ohp and incline seem like pretty high goals.
Push press depends on your tech if it is shitty now it would be easy.

>>38937182
it's the american who translated all his biz
>>38937150
i never have delt doms like after i push press so idk I like em.

>>38937188
>>38937196
Yeah I noticed that on his site but is he actually affiliated with boris?

I.e do my shekels go to boris or this guy?

>spent all day coding and debugging
>Still couldn't figure out the bugs for one of the programs, so I had to turn in incorrect code
>Still have to write a paper and study for a midterm before Tuesday
Fuck this week lads.

>>38937196
Glad they do it for you, maybe i use too much legs and get too much drive from the hips.

>>38937206
I mean idk the intricacies of their business arrangements but they seem to have a pretty strong working relationship dude.

>>38937189
Hey Strongmanfag, how strong should my overhead pressing be for local comps if I'm a fatass?

>>38937189
Well I've been lifting for about 2 years (not including random spurts through highschool). I usually liift 5 days a week (only compounds, no more than 3 lifts a day). I'm also 5'10" and 175lbs. I know my press goals are pretty high, but I'm pretty much satisfied where most of my other lifts are, so I plan on focusing more on my weak spots.

>>38937206
i'd be okay with my shekels going to him for the app. it's p good.

https://www.instagram.com/p/BLEvoUsD5Xn/
How

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>tfw neck and trap DOMs from going so hard last night
wew

Ate a whole platter of nachos lads.

About to get my ice cream and whey in

200 lbs here I come

>>38937610
tfw didn't eat enough this weekend and slept 1-2 hrs friday

worried about tomorrow's training performance lads

>>38937610
how tall are you?

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Who's getting a 1AM study snack?

>>38937811
parents just brought me a home a shitzel roll, have already eaten 4 mc doubles and a thick shake an hour ago.

10fat here i come

>>38937799
5' 3

>>38937857
Man it must suck being 5'1

>>38937799

I tell the ladies I'm 6'

>>38937894
Do you also tell the ladies your 6"

>>38937903
lad...

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>>38937903
>your

>>38937903
>ladies your 6" sub obsession?
FTFY

>>38937926

Footlong Chicken bacon ranch melt
Italian herbs and cheese
toast once with just ranch sauce and onions
put the meat and cheese on, toast again
Now add veg

>>38937937
She must have been frothing

>>38937949

Oh she got hot

>>38937964
I like your costume idea

Might steal it if I can start construction soon enough

nn lads

>>38937995

Oh fuck mate, I'm gonna need a photo if you do for sure.

>tfw you will never meet up with boardie to cover this: https://www.youtube.com/watch?v=5-GPOr4DUaw

>>38937997
nn bb

>>38937995
what costume?
I'm still having trouble deciding my own this year

>>38938016
Mail striper

The kind that puts a line on envelopes

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>>38938004
>tfw you will never meet up with boardie

>>38938004
It's just so catchy

>>38938004
Fug, forgot about the theremin in the song

>>38938035
wat

>>38938038
oi lad you planning on doing a meet next year?

>>38938079
He's gonna be a guy named Frank from a movie named Frank

>>38938038
Why are your comments as weak and forgettable as your presence in the gym?

>>38938114
Pathetic comeback, if I wanted to laugh, I'd ask for your non steroided one rep maxes

whcih are 0 btw

>>38938112
Most likely. I signed up for one this year but it was cancelled for one reason or another.

>>38938134
Its annoying, most of the powerlifting australia meets are dog shit and have like 1 or 2 people in each class.

LIIIIITH

>>38938137

Least they have them in the capitals nowadays.

I remember the older days of PA in south Australia - had to go out to the fucking riverland if you wanted to compete because the representative refused to travel to oversee meets.

>>38938171
since next year will be my last and only year to do juniors i kinda want to do nationals so gonna have to post a total and see how it goes i guess.

>>38938137
Yeah I'm considering just signing up for just any PL meet

It's easy to find a non tested one that has a bunch of competitors.

>>38938147
Nan desu ka, senpai?

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>>38938134
>Pathetic comeback, if I wanted to laugh, I'd ask for your non steroided one rep maxes

>whcih are 0 btw

>>38938185
english pls

>>38938185

Careful with that.

They don't universally enforce it, but PA (and the IPF in general) can get really, really shirty about 'their' lifters being around/training/competing with untested guys.

>>38938205
They'll get suspicious if he pulls 4pl8 after the meet since that appears to be his genetic limit

>>38938205
if you lift in non tested feds like capo the ipf would be very reluctant to take you in. dont do it if your planning to compete in the pa

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>>38938114
>>38938231

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>>38938234
So they'd be okay with this?

>>38934418
Bullyshorts is my favourite trip

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>>38938313
Jeez mr Hulse has really gone off his rocker with this cult thing...

>>38938313

Doubt it. The IPF affiliates tend to consider their testing to be the only legitimate one. If you compete in the tested division of IPL or GPC or whatever, you're as likely to get blackballed as someone competing untested.

Shit, compete in one of the hard-arse drug free feds that believes in lifetime drug free status and hands down permanent bans for failing and they still might shut you out.

ok so I just finished sheiko int medium 1 and 2 , then I set some big PRs

Should I take a deload week / month before I restart or what?

LLLLLIIIIIIIIIIIIIIIIIIIIIIIIITTTTTHHHHH

>>38938366
Sparrow is a fit. A FIT.

>>38938366
i still remember the thread when this was made, twas hilarious.

>>38938375
What's your obsession with literally every girl that comes to plg?

>>38938375
Why she leave us?

>>38938392
Loads and loads of personal issues

>>38938366
All lifters have to wear an under shirt for squats
All female lifters have to wear an under shirt
Disqualified. Red right lights. Beep.

>>38938405
Squats and bench *

>>38938390
I'm wasn't obsessed with commune grill

>>38938413
I'd beg to differ, just less autismally blatant about it.

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How do I get huge quads?
I squat 4pl8 and my legs are still small

>>38938447
>virtus is natty

Top kek

>>38938447
Look at Virtus

Squat 6 pl8

>>38938447
Last time i maxed i squatted 4 plates so maybe more like 4.5 now. Don't know if legs are big or not but more squats is a good one.

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>>38938483
forgot pic

When you wake up to your first day of no longer being a wilkslet

>>38938496
Did you get 400?

>>38938509
404

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>>38938528
404 wilks not found

L I T H

;_;

>>38938552
Like your talent

>>38938350
pls respond

>>38938350
At least a week. Preferably longer.

>>38938466
i don't think i asked if he is natty

>>38938481
so my legs will stay small until i squat 6pl8?

>>38938483
>>38938490
your legs are bigger than mine. idk why my quads wont grow.

>>38938593
All right, thanks. Nice pull btw happy 4 u

>>38936468
>>38936848
I literally have made 5% jumps every 3 months on it.

You niggers just suck.

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>>38938405
Got you covered senpai

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>>38938563
I was cheering you on, cunt.

>>38938782
S-sorry

It's a reflex now.

Lith? :(

>>38938912
he's...

gone...

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>>38938933
'no'

>/plg/ approved high calorie snacks

Hit me with your best lads

>>38939136
Pb&j sandwich with a 500ml whole milk

Like 800 cals

>>38939193
Peanut butter and Nutella is good too

>>38939136
Peanuts, raisins and sunflowers seeds mixed together. You can basically snack on that forever.
Blended shake with milk, banana, oats, and you guessed it, a fat scoop of PB. Add coconut cream for even more cals. Makes a good pwo for if you have to train earlyish and can't get a meal in.
Add cheese and mayo to every possible savoury meal.

How do I get as natural as John Haack

>>38939136

ten avocados

What did you total then isley and where did you finish?

>>38939262
672.5kg and no idea. Not last, way less than 4th - the lowest placing I'd care about.

>>38939136
https://www.youtube.com/watch?v=u4zw99VsoMA

Look at me plebs

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I mean, this is one of the best looking squats I've done in comp ever desu

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wew this was alright too.

>>38939501
>>38939515
Congrats, lad! Looks like you even had a bit more in you

>>38939533
On tuesday I'm going to squat a max and on saturday equipped deadlift max

>>38939515
>>38939501
mirin the pink socks

>>38939543
But why? Won't you be too fatigued to get any real results?

>>38939570
This is the only week I can do yolo maxes

>not in a real program
>still peaked from the last cycle

>>38939558
and the banana suit. Got so much shit for wearing AUSTRALIA

i wish i was strong ..

>>38939236
I believe i can be of assistance

>>38939136
big bag of dry roasted peanuts

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>>38939690
I don't wanna

wanna train together soon?

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>>38939690

Current status: low bar slime race at 6:30am. Any other morning lifting plebes?

>>38939501

Why do your eyes do that

>>38939855
one day all the pressure is going to pop his eyes out

i seriously hope he's filming it

>>38939855
genetic reject.

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>>38939876
hur fan dare you?!

have any aning of how much anyone of us would like to deadlift 300kg that easily?

passa dig jävligt noga skitstövel

>>38939902
>says the 300kg for reps man

>>38939459
>2015
ahahahaha fucking newfag

>>38939821
Im off tomorrow and weds

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>>38939913
I-...I- ...VAFAN

SKITSTÖVEL!

Going to do pause squat only front squat on 5x5 three times per week. I realize this will be about 70% but is it still heavy enough to LP with?

Two more Qs, is 2seconds long enough to pause? Will doing extra quad accessories like leg press/extensions negatively affect my recovery or should it be ok?

I should mention that I just ask here because you guys have good knowledge. I won't actually compete PL squat so there isn't a need for me to not pause?

>>38939975
That will work, assuming you properly choose starting weight. As far as assistance, given quad dominance of front squats would add high volume RDLs.

>>38939842
I wish breh but school. Was lifting at 5am.

However you are are peak muscular power at about 5pm.

>>38938333
>you're as likely to get blackballed as someone competing untested.

So not very likely at all unless you're consistently medalling

>>38939136
GOMAD
+
CHIPOTLE

>do slow eccentrics on deadlift with ~50% of my 1RM
>can actually feel my spinal erectors throbbing today

time to build those back pythons boys

>>38939842
8:10 ETC, gonna leave the house in about a half hour. I train mornings three days a week, one or two afternoon sessions as well.

>>38939987
>tfw 83
>tfw sunday am session for meets
>tfw can't squat heavy to save my life in the morning

>>38939987
Yeah, it was definitely an adjustment changing to 5:30 CT.
>>38939987
>>38940035
Train mornings 4 days a week, afternoons on Sat and Sun. Weekends definitely the strongest days, but probably time of day + sleep + calories. Hard to parse out. Did you find it took adjusting to morning lifting? Did you backtrack on strength?

>>38940063
Squats tend to go at least "okay" after a little warming up. Benching I haven't really noticed a difference. Deads are kind of tough though. That said, they always are, so maybe I can't put that on time of day.

With Sheiko, is there any reason the daily chest accessory has to be dumbell flies, or can I alternate between flies and incline bench?

>>38940255
>is there any reason the daily chest accessory has to be dumbell flies

If that were true wouldn't it say "dumbbell flies" and not "chest accessory"

personally I've never done flies for the accessory.

>>38940266
Well, it does say dumbell flies, I was just wondering if there was a particular reason its dumbell flies or if thats just sheikos lift of choice

>>38940255
They're not for a sick pump, they're for stretching out your pecs and delts. Go light, maybe have a little pause at the bottom. I actually pop the bench up 1 notch because I get a better stretch that way.

>>38940294
>Well, it does say dumbell flies
mb thought you were using the same version as me

>>38936563
It will be okay anon

>>38939916
Garagebro are you ever gonna do a BPU meet again?

>>38940537
Yeah ill compete again, theres one next month but im not going to bother. Ill do a qualifier next year, be a lot more travelling but oh well

>>38937151
If somebody has the app can they rip the apk?

>>38937151
>>38940898
does this work for ya?
>https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

Why ded

>>38941221
Dead lift, dead thread

>>38941179
>#37, 30, 32
Have these been changed or are they the same as they've always been?

>>38941221

Too many roiders posting itt might get our IPF cards taken away if we get too involved.

Guy in the gym wearing a fedora, what do.

>>38941308
Laugh and watch

>>38941308
Ask him how much he can The Press

>>38941248
i dont recall them being any different
but the document is in readonly mode and we cant see the edit history so no way to be sure (unless im able to find an old local copy of it on my hdd)

>tfw waking up and having everything come flooding back is he worst part of the day

>>38941458
Pls don't remind me

>>38941501
Everything's just so fucked man
everybody's depressed
Is there a single good thing to live for?

>>38941248
>>38941350
damn, cant find any file, only links (my data hoarding fu is lower than before)
this is the last version from the original author. dunno what modifications, if any, have been made to it ever since
>http://forum.bodybuilding.com/showthread.php?t=7213801&p=165455281&viewfull=1#post165455281

>inb4 linking to bb

>>38941567
The white revolution is the only thing I'm holding onto

>>38941567
PR's and isley

>>38941567
>Is there a single good thing to live for?
Intensity Day.