/PLG/ Powerlifting General

don't know if this one or >>38948759 is more shitposty desu

>>38948797
In for no traps

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full sized

>>38948822
>>38948831
Less shitposts, less traps, better plg

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>>38948874
>Less shitposts

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>>38948888
>when lith gets quads

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helo is ths rel thred?

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>>38948888

quick start posting relevant discussion

Can I justify Sheiko 4-day with 365/240/425 @ 183? It looks a little more balanced than the 3-days, which seem to have kind of a weird volume distribution over the twelve weeks.

>>38948888
fucking lith everytime

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>>38948921

I love Li___ Caval_____

t. P___

>>38948927
According to r/powerlifting, 4-day is better at all levels because

>It looks a little more balanced than the 3-days, which seem to have kind of a weird volume distribution over the twelve weeks.

go for it breh.

>inb4 "reddit"

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>>38948936
ok i wil poast

>>38948940
Living cavalierly

t. powerlifting general poster

>>38948927
Its meant for people in a higher classification than you and the testing is a bit less frequent but boris insists that 4day/week is better for technique development. So yeah run it

>>38948962
>Its meant for people in a higher classification than you
I know, that's my main reservation. Like where do I go from there?

and the testing is a bit less frequent but boris insists that 4day/week is better for technique development.
I've read that as well. And I'd probably drop the first block because I don't really do forward collapse when I squat.

So yeah run it
Probably gonna.

>>38948942
I sometimes train with a dude I know from r/powerlifting.

>>38948962
>>38948993
Where can I find this 4-day, I only found the 3 day on google drive

I don't have a smartphone

>>38948993
Sub SSB for front squats and run the prep. Honest i would do 3 day int small, then med then large and then do four day. Like you said, where would you go after that? You would be pushing your MRV at too low intensities on 4day and not push adaptation

>>38949012
afaik they removed the downloads from the sheiko site to get more people to buy the app

>>38949012
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=drive_web

>>38949012
>>38949035
Which, while a strong Jew move, is also still worth the 12 shekels.

>>38948927

Why are you trying to justify working harder than you have to? Have you run sheiko in the way that fits your classification and not made gains? If not, why not try that first? If you have, is there really nothing (food, rest, stress, injury, etc) that can explain the lack of progress besides the programming?

Not trolling, I just want to better understand the motivation behind things like this. In my mind Sheiko probably knows better than reddit.

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>>38949049
Yes but I literally don't have a smartphone anon and under no circumstance plan to get one

>>38949053
Bruh being "that guy without a phone" stopped being cool c. 2008.

>>38949050
I'd to the lower volume one, I'm not ready to go full Fil. But as has been said, Boris says four days is better, and just looking at it it seems like a more balanced program vs just doing a million pulls to the knees and hoping my deadlift goes up. Also, bench variants are fun and I like fun.

>>38949049
No it is not. The notes is useless, the assistance exercises are programmed incorrectly in the app (ie goodmorning 4x8 at 65% of deadlift max). All of the spreadsheets are online, just use google and save your shekels

>>38949078
I don't need or want one, therefore I don't have one. My phone can send and receive text messages and I can call my mom, that's all I need.

Some anon even kindly found the spreadsheets for me.
>>38949039
Thanks lad

>>38949106
>and I can call my mom

Threadly reminder to call your mum because she loves you and misses you dearly.

also you could use more bench volume

>>38949121

There is a proven correlation between Big bench totals and lifters who on occasion, call their Ma.

>>38949141
What if i still live with my mother and she constantly calls you fat and too big.

>>38949121
>>38949141
>not having a mom/bro group chat filled with PG13 memes and family news

Did you lads see that Montana bear attack guy? Fucking nutso.

>>38949166

Call you fat, or me fat?

>>38949295
either or desu

>>38949301

Well if she's calling me fat I'm gonna stop dropping in on Thursdays.

This dick ain't too fat.

Think I'm gonna watch mean girls lads, It's October 3rd.

>>38949316
On October third he asked me what day it is.

how many of you guys actually do stretches? how often?

>>38949360
Not often enough

>>38949360
Hip flexors, pecs, hams, I would like to say five times a week but honestly two or three. Takes five minutes, my whole life is better when I do it, still can't be fucked half the time.

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nn plg, remember to do your volume tomorrow

>>38949360
before every session

>>38949416
>tomorrow

You mean 5-6 days per week, right?

>>38949387
I'm the person who asked and I try to do it every day but not always. it takes me 6 minutes per muscle group and i do hip flexors, calves, and quads. I do 3 sets of 60 seconds and each side. I know it's longer than most people do it but it's what my physical therapist had me do about 5 years ago
>>38949443
but dont you know the stretching makes you weaker meme?

>>38949360

Before every session

>>38949416

That webm made me sad.

>>38949473
dynamic stretches increase strength by 6 bodorios

static stretches reduce strength by 4.5 isleys

>>38949360
AFTER EVERY SESSION

>>38949522
i do static stretching after lifting and on days off, that's fine/good r-right?

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>>38949502
here have another feels trip

ok now nn for real

>tfw set 2 deadlift PRs today but still not satisfied that I didn't set 3

I mean I'm happy I guess it's just I don't know why I have to be like this

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>>38948874
>less traps
Lmao not on my watch

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>>38949251
this guy?

>>38949747
Fucker got lucky, mauled twice in one day by the same bear and he survived with minimal serious damage.

>>38948927
PLZ do it, im only a couple pounds behind your maxes and still easily progressing weekly, another fuckwit overcomplicating his beginner intermediate gains gives me a comparative advantage.

EZ https://www.instagram.com/p/BLH0CtlD24g/

>>38949878
good job Blaine

plz go on discord if you have time if you're busy it's ok

>>38949747
>google image search
>see some blown up face
>find myself in a forum dedicated to gore
shit

>>38949747
>>38949773
>>38949959
http://www.ktvq.com/story/33299198/montana-man-documents-moments-after-grizzly-bear-attack

>>38949959
https://forum.deathaddict.com/showthread.php?3911-Shocking-Rival-Gang-Member-Flayed-Tortured-and-Throat-Slit

I like this one

>>38950100

>deathaddict.com

huh. People are complex.

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>>38950100
nop

>>38950188
>click your picture
>kinda creepy
>see .gif

Never have I been more terrified to see a file extension in my life

>>38950100
saw that video on reddit. wew.

>>38950214
lith how do you both squat and deadlift 4 plates

if you can squat 4 plates why not just deadlift more than that? a deadlift is just like a half squat except you also get to use your back muscles to help you.

>>38950224
Ask him why he could squat 4 and couldn't deadlift more than 3 :^)

>>38950224
>also get to use your back muscles to help you.

>Not using your back muscles in the squat

https://www.instagram.com/p/BLBlczJgW6-/?taken-by=poutineandtheipf

>>38950224
Because I'm a little bitch

I go on youtube and find videos of people snapping their back up from deadlift, then I go on reddit and find people saying "never get a back injury, it'll haunt you for life", then I go to /fit/ and see a "injury thread". After all that I go to see my dad who has a l4-l5 injury and i see how that affects him.

Of course it's selection bias but it seriously disturbs me when I have an odd soreness in my lower back after deadlifting.

Solution: Gonna swap to sumo

>>38950237
to be fair I'm almost as bad

my e1rm squat is 375 and my e1rm deadlift is like 395 to 405 ish

>>38950249
It's so disgustingly beautiful

>>38950251
>Swap to sumo
Atta boy

>>38950263
>Tfw just as bad but in the opposite way as Lith
Probably could squat 330-340, but my sumo is 430 lmao

>>38950251
sumo is good fuck conventional desu

I see what you're saying I'm a hypochondriac also. What's helped me is just prehabbing and stuff, and also realize that it's not even that big a deal to herniated or bulge a disc. Blaine Sumner had fucked discs and look at him squat. I know a guy at my gym who, 6 months after injuring his disc badly, was back to pulling 365 for reps and rack pulling nearly 5 plates. To be fair he did re-injure himself minorly last week but he's gonna get back to it next week

moral of the story is be safe but don't be scared

>>38950277
literally fix your form and you'll out squat me nigger reeee

just do a bazillion bodyweight squats all the time trust me it helps. Try adding in extra ultra low intensity volume (40-50%) and practice form with that. deload your squat also and fix form and your squat will shoot the fuck up

>>38950288
>moral of the story is be safe but don't be scared

Yeah nothing worse than analysis paralysis. I actually tried sumo once and hit my conventional 1rm in a single session. Should of stayed with it desu

>tfw you start training and the other guys tell you that you have good genetics
t-t-thanks

>>38950277
>It's so disgustingly beautiful

I'm praying the box squat gods will fix my shit.

>>38950310
yeah man I have OCD I know your feels

I once spent an entire week researching herniated discs and shit. turns out I needed to stretch more or something. i get the same pain in my leg once in a while but I just stretch and do core work till it goes away, and try not to obsess

and herniated disc recovery is pretty ez if you're not retarded. core work, spinal decompression, hamstring and hip stretches, and ultra light as fuck deadlifts to strengthen lower back

>>38950309
Currently working on it. Not sure if I should bother with deloading, I'm just gonna do my sets as usual and just cut them short as soon as I start to squat morning. Then progress when I finally get all reps in all sets without squat morning it.

>>38950335
I believe in you Poutine

>>38950249
>poutine has 9/10 face and a higher squat than you

JUST

>>38950360

Thanks lad

>>38950360
just deload. it'll be easier to progress. you'll have more reps with which to practice form. the weigjt will be lighter so it won't be hard, and you can do extra sets after amrap if you want more practice. you won't be as likely to get injured. and it's just smarter, yanno.

deload senpai, and once you fix form, increase by getting +10 or +15 on your amraps

>>38950384
>9/10 face

Oh you

>>38950392
How much? 30 lbs? And this is my change in form, first link is prior to attempting to fix it, and the second is my attempt to fix it.
https://youtu.be/plu9fweTxG4
https://youtu.be/jYcC0gSFmPY

>>38950411
Tbf you are quite the qt, just have to work on untwinkifying yourself.

>>38950360
have you tried not tipping over during the squat?

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>>38950416
>untwinkifying

detwinkifying

Remember I used to look like this

Holy fuck wait, I'm not collapsed at all in that photo....

Oh jesus fuck what they say about leverages is true isn't it?

>>38950424
Yes. See >>38950416

>>38950435
>Dat belly

>>38950310
If your first time doing sumo is within 95% of your conventional max, then you are likely gonna beat your conventional with sumo within a training cycle.

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>>38950411
>implying he's not

>>38950416
>270x9

I could not do this

>>38950416
wow your squat actually looks good now

uh you know what I'd say probably just like 10 pounds or so and work your way back up after a week. A tiny bit of good morning on harder reps is ok imo. squat lookin pretty sexy desu

but idk if you realize this but you're talking to your very weak friend from discord who got bullied off this general so you don't have to take advice from me because I'm literally retarded

>>38950435

Fuck me that was beltless too

Well lads, there you have it: being a twink fucks up your form.

>>38950435
>>38950446
no joke getting chubby(er) fixed my squat.

>>38950458
That was after 2x8 too
https://youtu.be/7QNzDodmJRU
https://youtu.be/vzyzuoXHvGk

>>38950465
>Looking good
>Sexy
Oh you!

>Weak friend
You're fine lad, don't worry about it. Shitposting between paragraphs atm kek

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Posting memes, considering just doing my wednesday workout now probably make uni work tomorrow easier.

>>38950479
ok well nn lad I need to sleep now cause I have to do good on bench presses tomorrow

sweet dreams I guess

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>>38950470

Compare to:

>>38950496
make sure you're under the bar when you unrack lad.

>>38950498

Fuck. I got lots to think about. Why can't squats be as simple as Deadlift or Bench?

nn lads

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>>38950523
>deadlift
>simple

delete.

>>38950523
Nn senpai. I know that feel too well.

>>38950535
Compared to squat it's ez as shit. Commit to switching to sumo and you'll see how much better it feels.

>>38950523
>bench
>simple
how tho

>>38950535
>deadlifts
>complicated
kek just grab the par and like pick it up

>>38950544
>tfw didn't get a nn in return from you
;-; why live

>>38950552
>How tho
Arch hard, put feet as far back as you can, unrack (or have the spotter give you a lift off), brace, lower bar to chest, press, rack. Ezpz.

>>38950561
Nn famalam

>>38950568
Ah I can finally sleep in peace now ok nn for real now guys

also I was the guy who thought bench is complicated, like it's just that there's so much to the form, it requires so much practice

dead sport general

>got wagecucked
>joined a wagecuck gym instead of enlightened uni powerlifting gym
>have to lift in the morning
>start lifting, body is stiff and shitty, keep fucking up

apparently I can't into heavy triples from the start of the workout anymore, /plg/

how do I worm up now

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>>38951110
>>have to lift in the morning
why

Gotta work on keeping the bar in closer in deadlift. Bar gets further out the more fatigued I get.

>>38951119
Less people in the gym. Less chances I'll have to skip a workout because something came up.

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>raw lifting with a suit and wraps

>>38951239
is this vanilla harambe?

>>38951241
Probably JP https://www.instagram.com/p/BLIgvV3BQHe/

Say it with me lads, ZEERROOOO

I DON'T WANT TO BE A WAGESLAVE
I DON'T WANT TO BE A NORMIE
I DON'T WANT TO GO TO A NORMIE SHINY GYM

HELP ME PLG I AM THE SADDEST KITTEN

WHY DID BODORIO LEFT HE TOLD ME EVERYTHING WILL BE OKAY WELL IT'S NOT OKAY I WANT TO BE A NEET AGAIN

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>>38951291
also lad you were right, i am pushing the bar away from me with my ankles. Need to work on it

>>38951291
Blaine sumner does that too

Also when doing light weights in the kit, hitting depth isn't that important/possible.

>>38951330

you are not tight enough, you have a shitty belt, take more time to setup, try and push your hips further back then you can be more upright and the bar will to pbe pulled forward because your body is farther back therefor when the bar gets pulled it will not roll forwards.

>tfw instructor at a commercial gym says I can't dump the bar because it will break and I will have to buy a new one

??????????????????

desu desu

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>>38951429
i was really rushing through those because i was getting quite tired and fatigued. I guess i will try and get a better belt for Christmas.

I think i will need to work on mobility to get hips further back, is it the same issue here or is this better?

>>38951330
ghey shirt

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>mfw deus volt memeing is getting popular among normies
>mfw they are subconsciously starting to dislike muslims and starting to like christianity

>>38951476
Just put the bar down like Phil.

>>38951330
hahahaha what a twink ahahahahah

>>38951552
Phil should also put the fork down

>>38951579
im 97kg lad

>>38951552
Yeah but what if I fail my squat because their gym is shit. Then I'll have to dump it. I'm not even going to ask commercial dweebs to spot squats it'll end up in disaster even if I actually finish the rep.

>>38951584
Phil is beautiful give me the link to the Filip chat or wherever he hangs out now.

>>38951586
thats even worse, you're heavy weight and you lift/look like a twink hahahaa

HOW DO I PLG IN THE MORNING YOU FUCKS

IS PLG REALLY DEAD

WHERE IS NORSIE

WHERES THAT GUY WHO WAS SQUATTING IN THAT NARROW ASS SPACE AT HOME

WHERES SEAN ACTUALLY

DOES ROIDSHORTS EVEN ROIDPOST

WHERES SPARROW!!!????

WHERES FFFFFFFFFFFFIIIIIIIIIIIIIIIIIIIIIIIIL

>>38951604
i think the weight is moving alright that was the 5th set of 3 at 180kg, but i will agree that i look like shit.

Left trap feels tight during/after bench until I release tension

Is this normal?

>>38951730
>left side feels something that the right doesn't

Ok obviously not normal but does anyone know the cause/if it's an issue?

>>38951688
>WHERE IS NORSIE
wagecucking himself into a quarter life crisis
>WHERES THAT GUY WHO WAS SQUATTING IN THAT NARROW ASS SPACE AT HOME
Dreamer left ;_;
>WHERES SEAN ACTUALLY
Still here shitting the place up.
>DOES ROIDSHORTS EVEN ROIDPOST
No!! He's gone clean!
>WHERES SPARROW!!!????
She left. Then she stopped lifting for ages and is now a pure twink.
>WHERES FFFFFFFFFFFFIIIIIIIIIIIIIIIIIIIIIIIIL
Still around now and then. Usually posts as "took my trip off for this"

>>38951762
why have you been making such great gains lately?

>>38951730
>left trap
>trap left
>trappy left us
thanks for reminding me..

>>38951762
Well at least Chadoreo and you still post.
And maybe Poutine will finally man up.

What are we training today, lads?

Working up to 3x2 120kg bench,
3x2 210kg diddlies,
and then 4x4 105kg bench, some accessories, and done.

>>38951791
I'm training for a home gym even though I live in an apartment.

Serious question:

why is /plg so full of trippers

>>38949522
Nice
>>38950251
>Gonna swap to sumo
Post you doing the Vitruvian man pls senpai
>>38951774
>The clean british air
>>38951791
Had a great squat session but ran out of time for bench. Are you deadlifting in between benching?

>>38950251
Seen more fucked backs from squatting than heavy as fuck deadlifts.

The motion is more natural, loading the spine from the front through the shoulders.

>>38951807

It's a sport that genetic failures do to try and seem special, different and better than everyone else at their gym, and that overlaps with tripfags who want the same thing on am anonymous south-east Asian pig trading forum.

>>38951791
Today I did chins, bb shoulder stuff, pull downs, rows, arms, trap bar shrugs with some trap bar deads to finish off. Next time I train squats, bench and chest and back accessories. Fite me plg.

>>38951862
or we just want to share our progress in a sport that's all about measurable progress

If I wanted to seem special, I'd hang out with you and your caretaker

>>38951904
If I wanted you to hang out with my caretaker I'd ask you about your one rep maxes.

>>38951730
Have you tried removing your trip?

>>38951774
>why have you been making such great gains lately?
I gained 12kg

So apparently one of my legs is significantly stronger than the other, to the point that a dude I've been rolling with at judo commented on that.

Which is weird, because when I am well-stretched and warmed up and feeling mentally fine, my squats look perfect, and when my mind is out there, left leg dominates no matter what.

What do I do?

I mean I'll just try to squat straight but what do you guys advise

>>38951936
really makes u think

>>38951950
Bulgarian split/pistol/shrimp

>>38951782
>>38951782
what happened to trappy anyway?

>>38951988
Oh yeah?

Did you know if you train one half of your body your other half sees gain too.

So if you fuck up your elbow or somesuch you can do dumbbell presses and maybe even translate the gains to bench or somesuch.

>have to drive to another town because wagecuck colleagues are going to a funeral of a dude
THIRD FUNERAL PAST THREE MONTHS FUCK U

Quick post:
>be me
>5" 10 ft / 146.3 lbs manlet
>squat: 165lbs
>deadlift: 230lbs
>bench: 220lbs

Any chance to become a powerlifter any time from now?

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>>38952085
>squat: 165lbs
>bench: 220lbs

>>38952085
If you have short limbs then yes.

>>38952085
All you need to do to be a powerlifter is buy a USAPL (or relevant equivalent in your country) membership and make a total at a competition.

>buy new computer
>realize ddr3 ram doesnt fit into ddr 4 slots
i hate my life. at least my squats feel good

>>38952161
How did you place at nats? Also why are your qualifiers so low, there was like 20 guys in the -105, seems a bit much.

>>38952203
There were 15 guys.

I wasn't last but my placing started with a 1 so I don't really care beyond that.

>>38952236
Wew new 30 second cool down time before I reply

>>38952203
powerlifting is a ded sport so low entry standards really don't cause much issue. they need as attendance as possible really.

>>38952236
>I wasn't last but my placing started with a 1 so I don't really care beyond that.
Ah ok. Maybe aim for top 10 next year when you've filled out -105 better?

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Btw I didn't mention this but I coached one of the 93s to second place (well, helped with his attempts and told him when to warm up and mostly just followed his game plan and played the 3rd deadlift game. He did all his training ofc. Competition coached)

>>38952278
I'm still at the level where I can just focus on achieving lifts and totals rather than placing.

Worrying about placing is for those who might come top 5. However I was 7.5kg from 9th place.

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>>38952293
Wow! Thats impressive!

WHO is it though??

>>38952353
hows living in swedistan faggot? Did your mother get enriched this day?

>>38952293
is number 3 crying?

>>38952366
salty because of isleys success sean?

>decide it's time to bulk because injury not healing and cutting while injured is stupid
>go on holiday, go to 2 buffets, eat tons
>contract food poisoning yesterday
>spent 24 hours shitting out my lifeforce
>haven't been able to eat anything today

just end it all

>>38952353
I *literally* don't know WHO it could be

>>38952353
Fil would you like me to post a photo of the saddest kitten?

>>38952479
wow you're an injury veteran at this point. How many injuries did you experienced? 6?

>>38951811
Yeah, deadlifts between benching.

hey laderinos, good lads. could you reply with a pic of the man getting punched in the stomach, the cartoon meme. I need it for good reasons. thanks.

Literally cannot stop hyperextending my spine when squatting

https://youtu.be/rg6VFCpNhVY

>>38952576

Brace better.

>>38952479
do you have the cartoon of a man getting punched in the stomach? the reaction pic. thanks.

>>38952613
kill yourself

>>38952580
>>38952576
Isn't it fine and dandy to hyperextend? I think Malan said it's fine.

>>38952630
wtf I hate that cartoon now

>>38952494

idk, a lot

currently SI joint, been bothering me for 8 months (haven't been able to squat or pull for 4), maybe Feb-now

before that I had a shoulder problem that kept me out of any pressing for 8 months, from Nov 14 - June 15

before that I was mostly just dealing with the odd thing here and there. Ankle sprain from sports, wrist sprain from trying to save some idiot benching from guillotining himself, etc. Nothing too major really but all of them had me unable to do different lifts for 1-3 months here and there

on and off knee issues since 2011, mostly as a result of knee surgery (which is what got me into lifting in the first place, as rehab)

>>38952649
pls provide the cartoon

>>38952695
wow, i already want to kill myself when I missed a whole month of lifing

What did bodorio total at his nationals
And what is his gym total

>>38952576
Could be weak core
Try doing hollow body holds and planks bracing your core.

>>38952839
He did 788.0kg

His gym total is 810ish including a deadlift with straps and a 200kg near miss in a bench only comp.

Will olive oil in a shake make me shit? How much is too much/is it bad for you or not?

Best bulk tips other than PB, milk etc.

I am still depressed from a breakup which happened months ago and have almost no appetite so I'd appreciate any tips.

>>38952580
Pause back squats focusing on not hyperextending helped me with this issue. The best thing was probably paused front squats, really taught me to keep tight and engage abs fully.

>>38952854
Thanks, I wanted to see how he would have done at USAPL raw nats, since Sweden is so much smaller. If you were wondering, 788 would have gotten him 7th and 810 would have gotten him 6th in 2015. Still pretty okish

>>38952891
He'd be a podium finish in the UK too but not champion.

He's a world class powerlifter.

>>38952854
are you his girlfriend? why do you know so much about filip?

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>>38952937
I'm a close friend.

Interpret that how you will.

>>38952915
>He's a world class powerlifter
I don't think I would go that far. If he competed in the USA, even with the same total, you most definitely wouldn't be saying that. Sweden has less than 25% the population of just California. not like thats a huge talent pool. Not that Phil isn't good; he's very good. Just world class I feel should be reserved for the very best of the best.

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>>38952972
The IPF Classic Worlds 2016 105kg open men's totals ranged from 630-845.
He's world class

>>38952954
as in bosom buddies?

>>38950458
>squats 4pl8
>can't squat 270x9
U wot m8?

>>38953017
That makes isley world clas

>>38953033
LITH HASN'T EVEN SQUATTED 4PL8 YET HE'S e1RM LYING

>>38953033
Any set over 3 reps is RPE 11

>>38953064
175=180

>>38953074
I've slept with girls with bigger deadlifts than you senpai

>>38953052
>That makes isley world clas
I have a medal from the world championships.

That kind of means I am.

>>38953052
>400 wilks
>world class

If Filip competed he would probably get top 10 with a 465+ wilks

>>38953093
>I've slept with girls

Normie pls go

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>>38953093
>weren't even talking about deadlifts

Bully pls go

>>38953119
Except he knows he can't get more since he exhausted 5/3/1 gains and can't compete in worlds anyway due to roiding.

>>38953120
He means the "rendezvous with a stranger" thing where you sit on your hand until it goes numb and then use it to wank while thinking about a specific girl.

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>>38953156
>lith can't do a faggot deadlift

>bodorio
How you you pronounce this?

>>38953188
What? Doesn't he compete in the Swedish ipf affiliate? Drug tested...

>>38953217
BO -TERO

>>38953217
Bully in friend's clothing

>>38953156
"I've slept with girls that would have higher squat wilks even if they used the men's formula" doesn't have the same ring to it.

>>38953220
They only let him in 'cause he works at an NGO that provides A LOT of support to refugees so he is kinda respected there. He wasn't tested but competed at nats, but because he wasn't tested he didn't go to worlds.

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>>38953223
Trip on worthless shit cock loving BRO

>>38953252
wtf isley???? why are you angry???????

>>38953237
did you fuck powerlifting qt's at your junior worlds?

>>38953338
>>38953252
I'd like to know this too

I'd also like to know if those qts were single or in a relationship

>>38952869
i have 2 shakes a day with 150ml in each and i have solid shits cause i eat stuff with fibre

>>38953498
fiber makes your shits softer

>>38953498
List a couple high fiber things? Thanks man

Extra virgin is ok?

>>38953816
ive been using vegetable oil cause a gallon is £4

>>38953812
theyre soft but together and not runny

6 sets of 5 deadlifts today

5 sets in and feeling exhausted

>>38953854
take some meth or something then

>>38953841
Cheers mate do you taste it?

I just tried 50ml Extra virgin and the taste is awful I feel like throwing up with every sip.

>>38953935
on waking and pre bed everyday i have
300ml whole milk
2 scoops whey
10 tbsp oil (150ml)
3 ice cubes

blend it up, the colder it is the less it tastes

>>38953946
Nice thanks man, maybe I should try ice cubes and whey.

Right now its probably a little heavy, I might try coconut oil.
400ml milk
100g peanut butter
100g oats
50ml oil

Is the fat from oil bad for health or not?

>>38953970
peanut butter and oats is making it really thick plus you have no real flavour element in there which is why it tastes rank, drop them, have whey milk and oil, and have a bowl of oats for some carbs beforehand if you want to keep oats

no its good for hormonal function and energy, fat from being fat is bad for you

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Does garagebro work for t nation?

banana + 2 scoops + 4 scoops fine oats + 600ml milk + cinnamon is GOAT

>>38954361
1. i dont work hard its my biggest flaw
2. pain is not good
3. drugs are a finisher/enhancer, not the base

>>38954401
if you blast high amount of steroids you will get bigger by just walking and 20 push ups a day than a natty will by working hard

>>38954421
ill buy you all the steroids you want if you think thats true

>>38954401
When you fucked your disc and went back into training how much weaker were you?
My back feels healthy now. Nothing hurts it.

I tried dead lifting but 100kg is incredibly heavy and slow and causes my lower back to feel still and weird and I feel very prone to injury.

I'm incredibly weak and I don't know what to do. I've lost like 150kg from my total...

I only took 1 month off deadlifting and squatting

I don't understand how the 15 year old skeleton at the gym with 9" arms and a flat chest can bench 80kg.

I don't understand. How is this possible?
What the fuck. His arms are as long as isleys.

How???

>>38954430
i took a week off and started with the bar

taking a month off has probably allowed everything to stiffen up, plus the movements must feel a bit alien

also im guessing you havent eaten like youre training?

i took 8 months to build back up to new prs so take it slow, push yourself a little more each time youll get there, any real pain then back off and leave it there for the day

keep doing stability work and maybe decompression work with a band choked round a rack

>>38954459
You're right man. It does feel alien to me and I don't know why I expected to continue where I left off.

I'll start from the bar again. Thanks man.
I know the band video you're referring to. How often should I do it? I do McGills lower back protocol every day and will continue probably indefinitely, unless that could be effecting my bracing perhaps. Idk.

>>38954500
before every session that has a squat or deadlift in it

and the mcgill thing will only help your bracing and all round posture

>>38954458
internal leverages (origins and insertions)

>>38954519
Right, noted, thanks again, you've helped me a lot and I appreciate it very much.

>>38953217
Cuck

>>38954521
What the fuck is an internal leverage? At this kids size I was benching 30kg. His arms are longer than mine too.

Why is my chest so shit? I have to put an inch on my chest just to add a couple kg to the bar.

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>>38953217
body oreo

>>38954558
Body odor yo

Get it? Because he looks smelly kek

>>38954557
mechanically advantageous insertions and origins make an even bigger difference than limb length

ctrl-f Muscle Origins and Insertions

http://strengtheory.com/powerlifters-should-train-more-like-bodybuilders/

>>38954401
>3. drugs are a finisher/enhancer, not the base
You're just not injecting enough.

>>38954583
YES

read a load of stuff recently about the hip joints predetermining squat depth irrespective of how much mobility work you do

Ok I'll just roid fuck this

plg pls halp
6'1'' lanklet here
squat 1rm 405 but dead is 525 is this bad ?

>>38954645
my worst was 466/660

>>38954645

That's poutine lvl

You should worry about fixing your bench tho

>>38954645
>>38954661
445/575 for me, it has actually been worse in the past as well at one point ~350/500

>>38954661
Actually, just double checking, but when you deloaded to the bar you ran something like SS right? Or something like lift daily and add 2.5kg for a short while?

>>38954697
yeah just 5s, also ive pretty much only pulled from blocks since to avoid that bottom part of the rom

>>38954661
>>38954688
glad im not the only one. not sure how i should feel about it though. in a few weeks im hoping to hit 405 for 3s.
>>38954681
bench is shitty 280. working on getting it higher by fixing my mobility issues. right shoulder is absolute shit.

>>38954730
Interesting, do you find you have to lower your max significantly come competition?

I could very much do the same, but I could also pull sumo cause that seemingly puts less stress on my lower back, and doesn't make it as stiff.

>>38953099
You have a medal from juniour worlds not worlds lol

>>38954767
I use a stiff bar in training and a DL bar in comp so its the same

Problem with that is 90% of people i see pulling 'sumo' have just widened their stance and still pull with conventional technique so its less efficient

In for strained FUCKING lumbar doing the hypertophy deads on Wendlers BBB. FFFFFUUUUUUUUUUCK

How long am i outta commission for guise?

>>38954970
>less efficient

How have you not applied >>38954622
>about the hip joints predetermining squat depth irrespective of how much mobility work you do

To your opinions on the hybrid deadlift?

>>38955071

Mate, if you had enough form breakdown on BBB weight percentages to strain your lumbar, then this injury was a long time coming.

Says the guy who pulls like this https://www.instagram.com/p/BK4mTa4gMS1/?taken-by=poutineandtheipf

thoughts on working out in the morning?

I always lift in the afternoon / evening because then I feel strongest but I heard that lifting in the morning helps with the rest of the day

https://www.instagram.com/p/BK_PYA5D9aD/?taken-by=filiplindstr
>Lil' Phil watching in the background

>>38955071
Okay Dino

>>38955178

Sometimes it's hard to be there mentally if you're not used to the early starts, but it isn't as big a deal as people make it out to be. When you train isn't as important as how you train.

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How do I look like this

>>38955314
be screamer

>>38955211
what I meant is

some people claim that lifting early in the morning helps them bear all the shit life throws at you and be more productive during the day

I have never tried out lifting in the morning and generally afterwards I am unproductive and mostly waste some time till I go to bed and it primarily helps "clean" my body from all the stress accumulated over the day

but Id rather be more productive so maybe I should switch to very early morning workouts. I dont wanna fuck up my routine though just to try this out

thats why I was asking

>>38955117
Im not talking about mobility for the pull, people pull a conventional with wide feet, my sumo isnt great but i can initiate it with the legs and keep my back angle the same

>>38955314
Thanks Dino

>>38955346
fuck me

this time: does lifting in the morning improve productivity? does it have a noticeable negative effect on squat / dead / bench?

All the other kids with the pumped up kicks better run better run faster than my bullet

>>38955346

This sounds like more of a mental issue than a training issue, know what I mean? How your mentality responds to the stimulus of training is a very individual event; what works for some may not work for you, and there is really only one way to find out mate.

Anecdotally, I find it makes no difference for me.

>>38955370
Okay Dino

>>38955360

I guess I'm more criticizing the "more efficient" claim. My hypothesis is that based on morphology, some builds may actually be more efficient pulling in the Coan style Hybrid pull, than a true sumo.

Or I may just be trying to justify my hips shooting up during the pull.

Me when I started training:
>there's literally no reason to take steroids

Me when discovering talent chads
>there's literally no reason not to pin

>>38955458
Okay Dino

>>38955396
No you're just being a lazy cuck who hasn't got the discipline to work with only 70-80% for a few months to fix your shoddy form
enjoy cucking yourself long term

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>>38955512

I've lifted for sometime now but only recently started to "powerlift" ive done 5/3/1 for a while now and im reaching the end of my second cycle since I started lifting again after about a 6 month break
right now im at 155 pounds and my lifts are
ohp - 135
bench - 185
squat - 305
dead - 315
i know these arent gret numbers by any means for my weight, but realistically how am I doing?
How much higher should I try to go if I wanted to compete?
sorry im pretty new to all of this

>>38955568
>im at 155 pounds

That's your biggest problem right there.

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>>38955568

>>38955589
i know, ive been trying to gain size, im up 15 pounds in the last 2 months, and ive actually been watching what I eat and making sure I eat at a surplus and all that good shit for the last month or so and i do see a big difference.
what do i do other than always eat to get bigger?

>>38955589
What's your biggest problem or obstacle in life

>>38955604

Sleep bigger

>>38955610

I'm running out of days of the week to schedule my S I D E B I T C H E S

>>38955629
And how are you looking to overcome this obstacle ?

>>38955629
i sleep for a minimum of 8 hours, usually closer to 10-21 not counting naps, which puts me on average at around 11 hours

>>38955568
lift longer Tbh

>>38955589
this is not a problem
lads here are just want us to ruin our wilks like them

>>38955644
>sleeping for 21 hours

Mirin

>>38955655
i mean christ i already lift for around 2 hours
>>38955657
fuck son meant 12, although i slept for a straight 37 one time, right through my roommate shagging with some hoe

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>wake up at 5pm
>drink 3 protein shakes
>eat 2 bananas
>take vitamins and minerals
>go back to bed
Who /blackpill/ here

>>38955673
as in months to years

Who here /absolutelyworthless/ as a human being past about 1pm? I'm gonna do maybe an hour of the five hours of shit I have to do, lazily go about cooking lunch, and shitpost with the lads for the rest of the day. Can't help it.

>>38955756
>>38955703

Okay Dino

>>38955756
me >>38955703

I'm not even gonna eat properly today because I can't be fucked to cook and I know it's not even gonna impact my gains as much as not sleeping

>>38955703
I know this feeling
I'm so fucking depressed

>>38955703
tfw only get home at 7pm and the gym shuts at 9

What should I do at the gym tomorrow?
I don't wanna do any power lifts. I feel too tired and injury prone.

But I wanna put on some muscle

What lifts should I do?

>>38955939
Db press, Curls, tricep extensions, lateral raises, rows, pullups

>>38956058
Alright will do

depression been seeming to get worse lately lads. Possibly a product of how little I've trained recently because of an injury.
Thinking I'll take a break from 4chan because this place is not in a paradigm where it's healthy to be here.

>>38956077
Not in that order

>>38956089
I think it's the time of year
My depression/anxiety has been a lot worse recently

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Can you guys help me with this routine? How bad it is to squat and DL just once a week? I dont really want big legs. Im still dyel though, 90kg bench and 3pl8 diddly.

A
BP
OHP
DIPS

B
DEADLIFT/SQUAT
BB CURLS
CHINUPS/PULLUPS

ABxABxx

OR JUST 3 DAYS A WEEK with pic related

if im measuring my torso for the purpose of finding out what techniques will be best for my body, do I include the neck and head as part of it or do I stop at shoulders?

>>38956673
OK anon what you're trying to do here is both autistic and retarded

>>38956718
well I could just do femurs and the part of the leg below that and then subtract them form my total height, but my total height includes neck and head which I don't think have any mechanical influence on the lifts

You start lowbar squats at the hip, yeah?
Question! How "comedic" should this be or is it subtle?

>>38956750
to be fair, your neck and head do weigh a % of your total BW, so they may have an affect on your leverages.

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>>38956790
A lot of people break at hips and knees simultaneously, if that's what you're asking

If you're asking how much more hip vs knee flexion you should have, that's pretty individual

>>38956986
>>38956986
>>38956986

>>38956673
>>38956928
also though, I'd just say find the technique that feels the best for you and work with it.
http://youtu.be/gE3ftaTq84E