/PLG/ Powerlifting General

Official thread theme

https://www.youtube.com/watch?v=RqQGUJK7Na4

>>38956986
Big bad cop?

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4th for "I dropped an 89% deadlift four times yesterday before resorting to straps"

>>38957076
Just handlet things

>>38957076
Iktfb, got so close to my grip failing on Saturday on my 90% and 85% sets. Fatigue a shit

Plg is dying. 4chan is dying.
What's your honest feelings on the situation? It's quite literally not the same anymore.

This is the end I never thought would come.

>>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

>>38957259
>>38957076
Do you guys use chalk and mixed grip? Because you should do

>>38957263
Okay Dino

>>38957263
guess ill miss it

its seans entire life though, so the idea of sean killing himself kind of gives some light to the whole thing

>>38957281
Chalk and mixed, yeah. I was really close to failing when I tried my first rep with double overhand, got it a few inches off the ground, went nope, reset the rep and changed my grip. Still felt hard as shit to hold onto, lack of sleep sucks.

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>>38957287

>>38957309
See, I know everytime you make a post, Dino

>>38957281
I use mixed grip for 45lb and above

>>38957328
Yes. Yes... I'm dino ;^)

>>38957353
I know Dino

whatever I did it. I don't care if it is autistic. I have to be autistic if I want to be the best that I can be.

I am 5'9inches, could round up to 5'10

My femurs are close to 18in/26% of my total height,
My full length of legs are about 37 inches/53% of my height
My torso (stopping at where neck starts on my back) is 22in/31.9% of my height.
My arms (starting from where it attaches in joint but ending at knuckles) are 26 inches/37.6% of my height.
My total wingspan is 6feet/104% of my height.

I expressed it in percentages and inches because I figure it will be easier to look at but I am autistic

>>38957380
>Implying limb lengths matter more than internal leverages and trying hard

>>38957380
>im a manlet, just wanted plg to know
okay? and what do we know with this information? bully you for being short?

motivate this shit

>>38957395
it can still give me an idea of things but yes I am aware
>>38957396
no, I am autistic and since you are also autistic I let you see my autism

>>38957380
>5'9" with 6ft wingspan
ah a deadlift prodigy i see

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>87kg

>>38957464
i think the bar is literally a foot below my hips at lockout

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Should I start or end my workouts with deadlifts? I usually couple them with shoulders. Start off with one plate 5-10 reps, 2 plates 5-10, 2.5 5, then 3 plates 5 reps. I do 3 plates 5 reps for as many sets as I can before my hands fail.

Is this good?

deadlift might be my fav excercise

t. noob
hitting that 5x120kg today in front of a girl wondering when i will shit my pants was kinda good feels

lifting for a month

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>>38957575
>hitting that 5x120kg today in front of a girl

actually cringed

>>38957605
not my fault she sat in front of me and i was making noises
im a kissless virgin
dont get me wrong

>>38957575
I felt like that at first too, but then deadlifts became hard and I realized i had a 96% wingspan.

>>38957622
might be the case for me aswell
how do i measure my wingspan
im 6'2"

tfw caluses on hands

>>38957575
>>38957615
Okay Dino

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>>38957566
>Should I start or end my workouts with deadlifts?

yes

>>38957814
will you rate my squats and diddly if i record myself

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>my client finally squatted to depth after widening her stance and putting a 10kg plate under her heels for ankle compensation

shes somehow benching more than she is squatting though only by 5lbs but still

im like

the fuck

(I swear this is the last time I repost this I forgot the pepe last time)

>>38957749
NICE BENCH LOL

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>>38957825
1 pepe I like will be compensation paid up front for my services

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>>38957854
very rare death metal pepe

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>>38957873
>wojak polluting my peeps

Has anyone here ever dealt with spondylolisthesis l5/s1?
I think I would probably have to stop sq/dl completely.I wonder if I'll be cleared to bench press.
Really sad feels laddos.

>>38957749
What do the percentages mean?

>>38958085
are you mentally retarded?

>>38958124
No

>>38958124
R u

If you know what a wilks is before you have 400 wilks you are a gde and should accept you will never total anything impressive, kys.

>>38958383
Okay Dino

>>38958383
Kek this is pretty funny because there's an element of truth to it

>>38958085

% of the one-rep max.

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>>38957259
This was the first deadlift I'd failed in a year

>>38958525
>he just bends over and picks it up ;-;
Today was like my first day deadlifting after a month of chronic back pain
Everything felt stiff, tight, unnatural and HEAVY.

then gbro pointed out I shouldn't have tried to continue my working sets just off the bat

Literally deloading to the bar. R.I.P

>>38957659
>how do I measure my wingspan
is this a real question

>>38958525
The dude on the bench secretly admiring your ass only to pretend he wasn't.

>>38958383
>>38958511
lightweight true

>>38958525
I don't see where you failed.

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>>38958728
>dropping the bar

I mean, I legit failed the set before it with 240. I wasn't using chalk and it was a very hot day.

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Went for a hike today (pic unrelated). 44 min up, 17 min down. Burns on my feet from running down. Jogged the last bit to the top.
Should I start trying to jog some of the way up or do the hike weighted instead? I'm leaning towards the former to keep the time short.

Intensity week starts tomorrow with squats and bench.

The week's school project is close to finished.

Good times. Going to bed.

[spoiler]lower back hurts a bit and I'm scared but I suppose it's mostly from sitting[/spoiler]

>>38958751
"failed"

>>38958891
You wouldn't understand, little child.

>>38958904
Why didnt you even leave a like on my blog post

Deadlifts yesterday was a good reminder of how horribly out of shape I am.

75% 4x10.

I was lying in bed gasping for air for a couple of solid minutes afterwards. Jesus.

Incline today was dank tho.

100 3x12
CG 100 3x10

Regular grip was a breeze.

>>38958998
I forgot, is the incline for fun or do you know you'll have much carryover?

Why is there like

no workouts over 85%

in sheiko 29 30 31 32

>>38958525
Wew. No chalk? If so, why not?

>>38958575
>Garagebro pointed out
You really shouldn't need garagebro to know that you shouldn't be trying to lift what you were after a month long break

>>38958998
>I was lying in bed gasping for air for a couple of solid minutes afterwards. Jesus.
oh fug boi u #homegym?

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>>38957845
look me in the eyes, little man
>>38958085
it means you're only getting 65% gains out of that set

>>38959017
No need to

I'd like to inform you the postseason is starting today in 2 hours with the Toronto vs baltishit

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>>38959102
is it more or less intense then c6w

>>38959130
This is the last time I tell you to stop using my Pepe you retarded child, remove it at once Jewish kid

>>38959130
there are definitely less
>holy fucking shit I am going to DIE
sets in sheiko than in C6W but you'll make comparable (if not better, especially considering bench) gains.

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>>38957854
not him but will you accept this OC pepe edit, please rate this poor souls sqwad and didler

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well isn't that food for thought

>>38959130
I don't know how c6w works buy in most sheiko cycles you do a bunch of triples at 80% or doubles at 85% in most of the sessions for 4-5 sets. Some cycles have you do 90% singles for squat and bench a few times over the whole 20 weeks before a meet. So I'd guess every session is less intense but the program as a whole will grind you down more.

>>38959013
Mostly for fun. I think the carryover is close to nonexistent.

Feels good to bro it up.

>>38959042
u know it niggu

https://www.youtube.com/watch?v=RYPWxymohWs
Bretty Gool :DDD

>>38959219
that is properly awful

>>38959273
yeah I know lol

>>38957263
plg is always dying
4chan might die, buy your passes everyone
>>38957309
>listening to Martin "Daddy Problems" Shekels

>>38959193
dude c6w first day is 4 sets of 6 squats at 80%

>>38959188

I know thats not OC but I will take that

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>>38957836
>squatting with plates under your feet
>ever

This 12 year old girl squats 2pl8
https://www.instagram.com/p/BLJiPcRjJ_8/
If you don't you're low test

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>>38959406
shes squatting the bar

I'll have her either work out her ankle mobility problems or have her buy heeled shoes to fix this

cause im not teaching her

>memebar

>>38959430
>your client
>her
You gonna get laid, m8?

highbar is sickening and any pts considering teaching it should remove themselves from the genepool

>>38959422
I just watched the video and that isnt 2 plate you idiot fuck

100kg = 220lbs

2 plate = 225

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>>38959444
she's agreed to be a semen dispensary for no less than 2 but no more than 5 of my bulls per week

its invaluable that my bulls release their loads regularly a long kept load is a fouled up load and we CANT have that in this business

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>>38959481
https://www.youtube.com/watch?v=nLVJTBZtiuw

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>post yfw you realize Panzer's BBC and bull memeing is really him just repressing his fantasies of being fucked by a multitude of bulls

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>>38959430
>whynotboth.jpg
also please refer to my image and keep plg from being banned thank you very much this is a house of volume and friendship

>>38959501
no shit

>>38959510
>>38959501

uh oh does someeeeeeeeone need a visit from the bull-seed fairy??

anyone here have the mark bell 30 day bench program yet?
am curious desu

>>38959487
>hur dur muh imperial mericunts
since when did 1pl8,2pl8 become an imperial measurement?
THIS IS PLG TARD WE METRIC

1pl8 is bar + 2 blue plates

>>38959617
>THIS IS PLG TARD WE METRIC
exactly
outside plg who gives a fuck
but
THIS IS PLG

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

this was a particularly edgy one

wew

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>>38959617
>>38959645
nice to know i squat over 3pl8 in here :^)
>>38959501
>pic related

>>38959705
>3pl8 in here :^)
hold your horses there champ
3 plate isnt shit, imperial or metric

>>38959726
I was more taking advantage of the metric technicality. I can say without lying that I squat *over* 3pl8. Doesn't mean I'm not weak.

3th for wish I could double overhand above 85%

>>38959937
G R I P
R
I
P

W O R K
O
R
K

>>38959937
i could maybe double over hand 75% with chalk but honestly who cares if you aren't failing reps because of grip then its tomorrows issue.

>4th workout in a row that I feel like I'm going to vomit for no reason as soon as I get in the gym
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>38959937
I can double overhand 70% but I don't use chalk at all

>>38959526
Signed up, haven't got it yet, I think it'll come out in the next day or so.

>>38959937
lol who the fuck cares

>>38960038

Try rubbing some vagisil on your tummy.

:^)

>>38960038
Have you tried not tipping over during the squat?

>>38960099
;-; no bully

>>38960159
Are you referring to my forward lean?

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>squatting today
>hear my knees crackle and pop
Now it's happening every time I go atg, even bodyweight.
HELP AM I GOING TO DIE
I don't want to lose my knees forever, I'm not even 25.

How to fucking barbell row?

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Still need to work on form, but at least they are moving fast. I think 240 is on the cards for skills test.

>>38960195
It's the cause of all your problems, my friend

>>38960303
Knee sleeves + proper warm up

>>38960324
Pull bar

>>38960348
Not really. The dive-bombing into the hole was the cause of the majority of my problems. Upright vs bent over doesn't matter as much, especially since it's not entirely controllable, since it's pretty proportion dependent. I generally try to stay as upright as I possibly can.

>>38960348
>Knee sleeves
I'll def. look into that.
>>38960348
>warm up
They pop even with bodyweight squats. I'm just scared, did I fuck up my knees perma

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>>38960348
>proper warm up
extremely underrated.
>tfw started doing TWO (2) sets with just the bar for every exercise
>tfw literally no pain ever and flexibility of peace
Feels fantastic man

>>38960388
When I say
>warm up
I don't mean doing a set with the bar and wiggling your legs a bit. I mean a full proper warm up.

>>38960465
Explain?

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Americans, explain yourselves

https://www.youtube.com/watch?v=lPg5SyAt9F8

>>38960565
I do limber 11 followed by leg swings/shrimps/bodyweight squats followed by a set or two with just the bar and then I work up gradually to my working weights.

Since i started doing this I've never had knee pain once (or any pain for that matter).

>>38960601
Limber 11?
Swings?
Shrimps?

Wut?

BLOG POST:

https://www.instagram.com/p/BLKWC7EAsht/?taken-by=poutineandtheipf

>>38960601
How long does that take you?

>>38960772
Not sure if it's just me, but your back still seems moderately rounded

>>38960837

ur just looking at my butt

LADS

>>38960912

>>38960912

>>38960912

>>38960697
g o o g l e

>>38960785
5-10 minutes at the most. can be longer if you have to keep checking your phone to see what you need to do and how to do it n shit.

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>plan to do a beer exchange with twink
>he forgets to get beer
nice IQ

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>Tim Kaine right now

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first he can't remember the beer
now he can't remember his trip
nice IQ

>>38961070
>>38961114
U wanna go m8? I'll wreck you in a math contest I swear on me mum.

I'll buy your beer tomorrow.

In4 first day of int med bench ez as shit

>>38961070
>>38961114
At least he's good at tutoring physics :)

>>38961111
Nice pents

>>38961172
Count again anon

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>y-you're not gonna lower taxes!


HOLY SHIT HE'S DONE

>>38961114

>Beer exchange with a twink

https://www.youtube.com/watch?v=-cYFe2c2Zfw

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remember that if you're not having fun with your training, you're doing it wrong

>>38961181
Make me

>>38961217
>Beltless
>SSB
>Chains
>Box
Holy meme batman

Holy fuck Kaine is being savage

>>38961217
Why do some people use so high boxes? The beginner Dietmar has box squats and we use very low boxes so you go well below parallel.

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>>38961271
*getting savagely ass raped

d00d hes desperately lashing out

its like watching a flaming homosexual Virginian man drown while a cool headed Indianan man chuckles at him

>>38961283
because I've never done these before and that was just the box that I grabbed

>>38961271
>
literally a cuck

>>38961296

No lad, he is brutally dragging Trump through the mud, and just fucking nailing his talking points while keeping Kaine having to justify Trump's behavior.

I am, however, incredibly impressed with Pence's ability to rationalize Trump - and it gives me hope that should your wonderful nation elect Trump, I see a great deal of ability in Pence.

>>38961377
It's not just you though, I've seen other examples of Americans using very high boxes that put them above parallel like that, I was wondering what the reason behind it was.

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>>38961381
>while keeping Kaine having to justify Trump's behavior

had a bit too much to drink there leaf man?

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Can we just have another 8 years of Obama desu

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>>38961381
>>38961426
Post comfy debate meals

>>38961449
>t. cuck

>>38961426

>Too much to drink

I don't know what those four words mean in that order.

>>38961455

>results when?

Why is lil tim such a fucking homosexual

what the fuck is with him

>lith trying to bait again

>>38961449
Who is this semen demon?

>>38961472

Are you scared that he's going to pass a law that requires you to come out of the closet, lads?

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>>38961481
dont make my bull inseminate you

>mfw Stossel btfo Kaine

>>38961481
Fucking kek

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>>38961496
>libertarians

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>it's a debate episode

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>>38961504
>ooga booga y u folk talkin bout pol-e-teeks das two mich knawledge n shet

Lads.. I feel so full that I feel like I'm about to vomit. Does that mean I'm doing powerlifting right?

>>38961516
no it means your workload is bad

>>38961527

>DONALD TRUMP DOESNT PAY TAXES

Oh my god Kaine shut up jesus you were doing so good and now you're just sounding like a child.

>>38961516

Good lad.

Off to go buy some eggs and a chocolate bar.

>>38958525
Who do you row for? Nice jl uni btw

>>38961532
>you were doing so good

you and like 400 other leafs and aussies are trying this meme on pol

its not working

>>38961553

So why won't Pence justify this: https://youtu.be/pG5RCgTySFw

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>>38961571
https://www.youtube.com/watch?v=JFbx30TLWR0

>mfw you try this again

>>38961527
My eating work capacity?

>>38961473
b-but i was serious

hillary is a crooked figurehead
trump is actually insane

I'd much rather donothingblackman than either of those two

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>>38961745
>trump is actually insane

do you think anyone is going to fall for that

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>>38961768
IM NOT BAITING REEEEEEEEEEEE

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

Sumner buttfucks 871 like it's a rep on his third warmup set

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>>38961836
>I swr guyz

>>38958883
>running up and down hills
>powerlifting gains

m8... I'll let you guess how many you can pick.

>>38959395
>4 sets of 6 squats at 80%
Yeah but you don't even do that.

>>38960303
>dat little bit of kneecap wobble in the hole

>>38960324
Cheat.

>>38961861
isnt it fine as long as you do it on days that you have already lifted? then you still get rest days and dont do it before a lift sesh

>>38961917
Running hills, especially going down them, will beat up your knees. I say this as someone who likes to do some regular running too. My squat would almost definitely be higher if I ran less.

>>38961193
Are you still, without the tiniest trace of irony, running 5/3/1 with the main lifts all just once a week?

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>>38961861

>He doesn't do his conditioning work

>>38961867
>Yeah but you don't even do that
?

>there are moderately intelligent people out there who will vote trump because of memefrogs

>>38961962
Nah I was an American Warrior Hero, I promise you excessive running and high impact running fuck your squat.

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R8 my wife

>>38962029
cute

>>38962007

>excessive

Whoa now, gear down big-rig

>>38962029
4

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rate gf

>>38962078
7.8

>>38962072
Out of 4?

>>38961962
https://youtu.be/k7_kCLHOl_0?t=350
I would recommend watching this whole video series but I know you're a busy guy so here

https://www.fb.com/powerlifting.ipf/videos/1366726976673126/

If he outpulls you at 83kg, you're not even a GDE you're just mentally weak.

>>38962086
4/10

>>38962083
your finger missed the 9 i see

>>38962104
7.89

>>38962103
What possesses you to say that?

>>38959526
What is this.

>>38962130
Fake af

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>>38959526
>wanting a program by a steroided manlet who tears his pec at least once a month and cant even bench 600lb

pls.

>>38962162
I gotta say, I would trust Mark Bell to get even a pretty shitty lifter to a good 85-90 bench Wilks.

>>38962162
im just curious desu

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>browsing /fit/
>guy asking how getting /fit/ changed people's sex lives
>find pic related
The meme has gone too far at this point lads

>>38961426
a fucking leaf

>when you crush your lifts, crush two exams, and have four girls texting you to see what you're up to

who /hyperchad/ here?

H-how did this happen?

>>38962097

Chad talks about the point I was trying to make about conditioning starting at 8:10

This is great thanks lad

>>38962256

Living the Poutine life I see.

>>38962256
Stop it you're making me suicidal
I just want to go back to being a winner again

>>38962224
>Implying it's a meme
Every single program I've run has caused me dick problems, I can't imagine what Sheiko would do lmao

>>38962115
7.89/8?

>thought my rotator cuff was better
>shoulder blade pretty sore
> :(

>>38962301
What? I've literally never had dick problems. Even when I cut down to turbo skelly ~8% bf.

>>38962293

You will be lad, you're just in the fatigue accumulation block of your life, soon you'll test your maxes and everyone will see how amazing you are.

>assembly code lab being a bitch
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>38962324
It's the fatigue meme senpai. I just can't escape it.

>>38962290
Cheers.

>>38962293
Tbh the only significant thing I've changed about my life in the last few weeks is time management.

>>38962329
This is why with life the GOAT program is max every session.

>>38962338

But then you'll never develop your work capacity for life

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>>38962359

>>38962359
You have to 5x5 each session after maxing. And just decompress enough so that recovery isn't an issue.

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Squatted today.

135kgs 6x4 today

Decided to do some front squats after (haven't done front squats in 6 months) previous best was 120. Got 3pl8 with some shocking form.

Might start adding these back in and see if I can get 3.5pl8

>>38962378

I just AMRAP my 90% once a month

>>38962371
Thanks for the rare.

>>38962381
You're becoming more and more of a talent chad. I've got my eye on you.

nn lads

>>38962381
Nobody cares
>>>/fraud/

AH BLUE JAYS WIN FUCK YES

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>>38962406
Are you really suggesting I roid? kek

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>>38962381
>>38962406
n-no

plutez would never cheat..!

>>38962406
Your confusing plutez with Charles

>>38962381

>That upper back cave

wewlad be safe

Lady
Hear me tonight
Cause my feeling
is just so right
as we dance
by the moonlight

>>38962401
t-thanks but i don't think i am
>>38962436
<3
>>38962457
yeah no more going heavy on fronts until i get form down and work on keep upper back tightness

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almost fucked myself up on re-rack

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R8 gf?

>>38961455
got video? filip yells always send shivers down my spine

>>38962568
Trip on paul

>>38962920
Who the f*ck is Paul

>>38962999
Come on prutus fess up!

>>38962301
might be your depression boyo...
idk though

>>38963062
More likely my shit sleep quality and other factors tbqh. Deviated septum a shit.

Why is it that powerlifting consists of these two extremely useful exercises, that train the most vital and useful muscle in the human body, the muscle used for everything our ancestors ever did. Running, jumping, fighting (striking, throwing, wrestling) fucking...

And then we have this one complete and utter meme lift, the deformed ugly hunchback of strength training, that has little to no use ever and seems almost designed to cause injury, Why the bench press? Of all events that it could have been, why exactly that ridiculous monstrosity?

>>38957836
You are seriously unqualified to teach someone to squat.

You have to determine passive ROM before doing stupid shit like having people squat with their heels on plates.

http://youtu.be/PkQb2LJtLgo

Determine the groove in her socket, adjust stance accordingly. Not everyone can squat to depth without some sort of impingement as well, you have to consider this when you train someone new. Labral tears are not uncommon in football players who dont give a shit and 'just squat bro'.

Holy fuck do I feel sorry for whatever dumb slut follows your shitty 'training'.

>>38963219
Bench press is really a meme lift to tell you the truth.

Farmers walks are so much better and have far less injury potential.

Why squats?

>>38963219

Because after squats we need a lie down before we deadlift.

>>38963237
>jumping, striking, throwing, fucking, natural rest position
list goes on
>>38963244
I mean it makes sense, but bench is still the most obviously constructed exercise of all time.

>>38963261

I honestly think it's the most "fun" of the three.

It's just so fuckin wacky

>>38963219
Because MURICA and big chest muscles. And it's easier to ref than an ohp.

That's about it, really.

>>38963276
I actually started laughing today after I finished my bench sets because I started thinking about what a complete and utter meme it is.

>>38963261
>Jumping
Full squat does not resemble a jump.

>Striking
Nope. Unless you strike with your traps.

>Throwing
Definitely not.

>Fucking
Partially, but deadlifts do this better

>Natural rest position
Depends on the genetic pool, hip structure is one of the most widely varied things amongst different populations.


It's excellent for overall leg and core hypertrophy and growth, but it's not some magical practice that makes you better at everything. It just makes you bigger and stronger in general. Squats are easily replaced if they aren't a competition movement.

>>38963219
trip on panzer

>>38963318
>changing direction rapidly from down to up using hip and quads in synchronization
>doesn't improve throws, jumps, strikes
Hahaha, ok dude

>>38957263
>"4chan is dying everyone"
>t.anonymous in 2007

nn lads

>>38963318
>Nope. Unless you strike with your traps.
you literally do though

>Trappy leaves
>plg dies

Please come back :(

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>that early morning post-gym emptiness
https://www.youtube.com/watch?v=7sQ_ddUD1QA

>>38963330
It does you moron, read the post. It does so through overall strength though, not "specific" strength, and there are diminishing returns.

>>38963342
No you don't. Traps dont have a huge component to striking, but more importantly the point I was making is you are loading your back directly, not through your arms and shoulders. A push press is an infinitely better analog for a strike, even if the direction is different.


Squats are a good exercise but are absolutely replaceable, especially the way they're done by most people who train unspecifically.

>>38963403
Literally all of those things are pretty much 90% knee and hip extension though.

>>38963414
All of what things?

>>38963453
throwing a punch, throwing a ball, jumping

>>38963468
>Punch
No. Not 90%. Have you ever really been taught to punch? Yeah you include power from the hips but not exclusively.

>Throwing
Same, maybe even moreso depending on the specific throw. Shot putters are incredible benchers, there is significant correlation.

>Jumping
Again, only about 80% comes directly from leg and hip extension. And that's also at pretty specific joint angles which are not faithfully replicated during a squat.


Im not saying there's no point to having strong hips and legs. Im saying that squat gets meme'd pretty hard and is totally replaceable, and doesn't really have the amount of carryover to "fucking everything" people love to claim.

Should have done my Nuckols bench AMRAP test two days ago - does it even make sense to try it today?
I was thinking of repeating Monday and Wednesday and then try it.
So today I would do the Monday.

>get complimented on the size of my quads
>asks me what my squat is
>tell him 180
>he doesn't believe me

It's like /plg/ irl

>>38964359
One of the trainers was walking past me the other day with her client while i was doing squats. Stopped pointed and said now thats what a squat should look like and moved on.

What's a program to run for me?
Currently at 350/240/435

>>38964509
Sheiko
h
e
i
k
o

>>38964359
that's because it's 175

>>38964512
SHUT THE FUCK UP

>>38964523
Get Fucked
e
t

F
u
c
k
e
d

>>38964509
You could run reddit the program if you want,

Hi guys I developed a thing I call tactical powerlifting it's like powerlifting but more functional and real world here's a routine I'm doing for GREAT results:

Monday and that one day that's in the middle: 4x3 squats, 4x3 bench press, 3x8 snatch grip deadlifts

That last day (#5): same but instead of snatch grip you do 3x3 real dadlifts

Also do handstand pushups in the evening and also do chinups then???

Also hyperextensions I guess idk fuck you.

Critique my routine I'm 399.9 wilks need advice.

>>38964716
>Hi guys I developed a thing I call tactical powerlifting it's like powerlifting but more functional and real world here's a routine I'm doing for GREAT results:
That's not really powerlifting but ok
>Monday and that one day that's in the middle: 4x3 squats, 4x3 bench press, 3x8 snatch grip deadlifts
Alright
>That last day (#5): same but instead of snatch grip you do 3x3 real dadlifts
Must be tiring but ok
>Also do handstand pushups in the evening and also do chinups then???
Chances are you will skip these but ok
>Also hyperextensions I guess idk fuck you.
Your deadlift is gonna be fried but ok
>Critique my routine I'm 399.9 wilks need advice.
If it works then who cares

>>38964819
Well now I feel kinda sorry that you had to respond to my shitpost.

Does a belt help OHP much? Should I use one/Does OHP fail because delta are tired or because of upper/lower back fatigue?

someone post the cartoon meme of a man getting punched in the stomach

>>38965067
Belt helps during OHP since you have to keep your manlet skinnyfat body tite and strong to transfer your meager "strength" to the bar in an efficient manner, faggot.

OHP is not enough to fatigue upper/lower back usually but you can simply fail to create the necessary tension as you do your baby reps.

>>38965105
Thank Sean.
I didn't realize 1pl8 5x5 was baby reps tbqh.

>>38965121
Everything is baby reps. IDK looking up proper technique will help more than anything.

waiting to go pick up isely and pull some yolo singles

hes going single ply ill be raw, im not hoping for much after not going heavier than 200 for the last 4 weeks and having 3 weeks and 10kg off before that but hey ho stand by for isleys 700lb single ply pull

>>38965161
Gbro I don't plan on competing (not really gifted I guess) I just wanna be strong and big. Should I roid or will all my gains fade away once I stop the cycle?

>>38965166
i dont really know anyone that cycles, imo its not clever to put your body through a rollercoaster of up and down hormones 2-3 times a year, thats where you get more sides, blast and cruise keeps things running better

your attitude tells me roiding isnt for you

>>38965177
You mean the "don't plan on competing" part?

>>38965185
you dont seem like you wana work hard for one but yeah i dont agree with casual roiders, dont roid just to go to the gym its a waste

>>38965191
I wanna work too hard, that's kinda the problem. I always end up doing too much for no good reason. I have money to spare and if roiding can get me stronger why not.

>>38965166
Just roid moderatly all the time. You can even stop training since drugs do all the work for you and you'll gain muscle mass no matter what you do. Only reason to train when you do drugs is if you do a sport that involves a technical moment you need to train.

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Finally got my diddly form correct today, /fit/
Bring on the gainz.

>>38965215
But how will I know if I am strong if I can't squat?

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>>38964716
>tactical powerlifting

This is 0/10 bait but 7/10 hilarious

>>38965239
Then squat if you like that. Look at garagebro, he started injecting and his bench shot up by 30 kg by doing nothing.

>>38965247
There was actually a guy promoting tactical bodybuilding tbqth.

>>38965248
His bench would shoot up by 30kg if he learned proper bridging and shit.

>>38965255
Actually nvm he is bridging fine.

>>38965248
>nothing
>the most bench volume ive ever done

what are the accessory lifts you guys do

stuff like facepulls and scapula push ups

>>38965347
i do 50 face pulls and 50 tricep pushdowns before i bench to get warm and cue back tightness on the bench

other than that i do rows and hypers and close grip bench

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>>38965347
For general rehab/prehab I do a lot of face pulls, DB flies and bicep curls.

I tend to alternate between face pulls and DB flies at the end of my sessions and I'll do some curls probably 3 times per week.

>>38965347
Rows whenever I bench. Chinups erry other day at home.

>>38965369
Are hypers a good way to build low back strength?I keep falling forward a bit when I squat and I think it's cause of low back weakness.

Just got hip circle, why does he put his fucking logo on the band if the logo tears up into a million pieces as soon as you first use it?

>>38965430
Theyre ok, id wager its your positioning in and out of the hole desu

>>38963219
Just stop crying and get your bench up. It's never anyone with a decent bench complaining about the bench press being included,

>>38965503
I thought so too but then a passing powerlifting coach told me it's weak back.

>>38965513
Without a video i cant be certain sorry

>>38965347
I include the final meme from that article and do overhead shrugs once a week.

>tfw sick

Hoodie, tea, and no training for me today laddos. A little disappointed but honestly I need the rest and sleep, only five weeks into the semester and starting to get run down.

>>38965623
Icy water
2 effervescent multis
3 paracetamol
3 ibuprofen
Electrolytes

Enjoy feeling less sick

Asking it again: how do I worm up for morning workouts? I can't be assed doing a proper warmup shit's ridiculous.

>>38965670
>how do I worm up for morning workouts?
>I can't be assed doing a proper warmup

Dude... fuck you

>>38965661
>3 Paracetamol
>3 ibuprofen
Wew, not twink approved

>>38965670
>how do I get the benefits without doing the work

>>38965688
I'd beleive you could squat 180

Because it's still funny

>>38965688
The pack tells you to take 2 of each ffs. If im sore preworkout ill take like 5 or 6 ibuprofen

>>38965700
But... Your stomach...

You don't mix that with caffeine do you?

>>38965347

Bulgarian split squats
Good mornings
Hip thrusts
DB rows
Wide grip pull ups/ weighted pulls/chins
Straight arm lat pulldowns
Face pulls
Dips
Shoulder dislocations

>>38965687
>>38965688
Well it's obvious I can do a 15 minute fucking ultimate warm up to supercharge your results and pack on massive muscles from bodybuilding com.

But I need shit like "hot shower before working out and 1 rep pyramid sets to 1RM of power cleans to get blood flowing and shit limber".

>>38965700
Maybe I've got a low tolerance because I pretty much never take either but one panadol is almost always enough to kill any pain I'm feeling

Hi /plg/, my wife told me to get advice on how to train up her bull so he can carry her upstairs without my help.
Along with that, she weighs 200+ lbs, so how long would it take for her bull to get her up the stairs solo?
Thanks

>>38965715
>Bulgarian split squats

I really should do some unilateral leg work

>>38965719
I do a bunch of shoulder dislocates and BTN presses with a broom stick, then squat it like 15 times, then go squat the bar for a high rep set or two, then get into training. Some facepulls and pushups maybe before I move onto bench.

I get up, water, coffee, toast w/ pb + banana, shit, wait an hour, and go train.

>>38965795
Did you always work out in the morning? I had a morning workout yesterday for the first time in my life and was so stiff it's unbelievable.

>>38965825
No, I started doing it regularly this semester.

>>38965840
Was your first morning workout as shitty as mine? I had to squat 10 kg less due to poor form brought on by poor mobility. Bench was fine though.

>>38965856
Nah not really, I think I went in at 8:00 after having to wake up at 5:00 for other reasons. Just get some water and move a little.

>>38964005
Anyone?

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>>38961217
next time please include a slingshot somehow

Identified a weak point in my deadlifts. Can do 200x6 conventional but 200x2x2 rack pulls below the knee a lot of more difficult than I anticipated (that's kilos btw)

>tfw you fall in love with lifting again after lacking motivation for a few weeks
Love it tbqh lads

>>38965924
If you can only pull 200lbs x 6 you don't have weak points, you're just weak. Keep progressing on Starting Strength.

>>38966091
The brackets motherfucker, did you read them?

>>38966091
He literally said "kilo's" you little shit.