/plg/

>>39486149

>tfw no qt powerlifting gf

>>39486149
My waifu

For noose fat
https://youtu.be/7AQSLozK7aA

When he takes a break from listening to Metallica

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>>39486130
some day....

but not really....

>>39486105
>>39486108
please leave me alone

Hey speakin of thrash what was that band u guys were talkin bout last week or so. Vektor or something? What was it? meant to listen but then forgot.

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>>39486164

>>39486174

WELL TIME TO GO DEADLIFT THESE FEELINGS AWAY

better poop first tho. Always poop before pulling.

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>>39486190
truth. Once was enough to never do that again

>>39486164
diggin it. I do love some occasional radiohead

>noose fat

wew lad, don't be like that

r8 program
A:
>squat 3x5
>bench 3x5
>deadlift 3x5
AxxAxxx

i've been cutting for the past half year or so and i'm trying to regain muscle mass and strength as fast as possible without gaining too much fat before resuming the cut. i started at 210lbs, currently 180lbs

>>39486205
*** deadlift 1x5 is what i plan to do not 3x5

i plan to just do linear progression and then start back cutting when i stop progressing

>>39486179
Vektor is overproduced noodly shit. Might be ok live though.

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alright lads, went to the gym and done ~85% singles as per anon suggestion after no lifting since last monday

good news was that i didnt feel burning stabbing glute pain but i was waiting for it to flare up, although i felt more of a different mild glute strain in a diiferent location, squatted through it but made me very nervous

the vid looked fast enough although it felt like an rpe 9 maybe but maybe that was the slight glute pain messing with me

even still my lower opener was still 10kg heavier than this and was actually wanting to open 15kg heavier

what would you lads do?
>stop being stubborn and lower openers even more
>just hope everything clears up by Saturday
>pull out of meet to preserve health (lol who would do that)

>>39486186
>>39486146

Some more little questions (in case you have the time) would be:

Are the 75% of Paused Squats relative to the Intensity or the Volume Day weight?

How do i determine my starting weight? Set intensity weight 1 or 2 kgs above my current 3*5 and take like 85% of that for volume day?

>>39486174
>>39486202
Is your goal to make me rip a hole in my pants or something?

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>>39486060
What do

if i cant hug bats in the next 2 weeks i will jump into traffic

>>39486205
nice way to get some shoulder imbalances

just do ss m8

>>39486304
When cars pass at high speeds for a brief second I always consider it.

What the hell is wrong with my brain

>>39486205
needs curls, face pulls, and hamstring and upper back volume/10

>>39486320
desu he should be doing a form of vertical press too

>>39486299
another glute anon
i feel your pain
im trying the
>wait it out method

>>39486311
nothing desu lad

ive tried before, just leads to injury time and being stuck on bitch weight longer

>>39486311
it's not just your brain if that makes you feel better. intrusive risky thoughts that you won't act on happen to everyone and are quite common

>>39486334
Are you still benching and shit like that?

Alright. Done shitting. Time to go Get a coffee at the cafe, sit at the window seat, and imagine what I would say if the cute barista would come over to my table on her break as I stare out the window at the rain forming puddles in the parking lot.

The radio will be mumbling softly some Folk and it will be warm inside.

>>39486333
i agree but you'll have trouble getting consensus around here about that

ion: I'm coming off a few diff injuries and i'm planning to do 28memes to get back into it. doing the beginner 2 days for each lift plus the bench 1 day for ohp. Does that seem reasonable?

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>tfw forgot to do 5 sets of bench today
>noticed just now, 3 hours after my workout

>>39486390
top zozzle m9

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>>39486371

>>39486354
couldnt really, or atleast not set up right
i benched today after 8 days off everything and was just a bit iffy
you might have it worse than me if youve already been fucked a week

>>39486406
I was trying to do sumo I don't have the mobility for, felt like my leg was gonna fall off.

Just trained through it last week, but it's really catching up to me now.

should i kill myself

>>39486426

no. ilu mate.

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>>39486371
sounds max comfy m8

>>39486426
nah that's gay

>>39486426
Talk to somebody you trust please. If you have nobody, then find somebody. Don't expect to have to, or be able to talk about it all straight away, trust is a process and builds over time.

>>39486437

I wish you could be there with me friend.

Alright lads, ttyl

>>39486426
No senpai. Life is worth living.

>>39486444
nice digits lad

>>39486440
i'll talk too the dog

>>39486426
Absolutely nat

>>39486186
TM question guy here. I'm off now and assume you're busy or annoyed. I'll try again tomorrow or so. :)

>>39486473
You can talk to me if you wish. Here or privately.

>>39486311
It's normal senpai, just like the urge to jump from a tall height. https://sites.psu.edu/siowfa15/2015/09/21/high-place-phenomenon/

How fucking comfy are leggings?

>>39486311
Nothing.
en.wikipedia.org/wiki/The_Imp_of_the_Perverse

>>39486518
REALLY FUCKIG COMFY

Most comfy things you can put on your legs imo. Gotta decide if it's worth it for the weird looks and judgement you receive from the beta faggots who are too insecure to wear them

>>39486510
>>39486311
I always wonder what'd happen if I pushed someone in front of the subway at the station. Obviously I never would.

>>39486556
IM COMING FOR YOU https://youtu.be/Y1PuWSCRkz4

>>39486557
>I always wonder what'd happen if I pushed
Some child would grow up fatherless and broken like Sean

Don't do it man

>>39486597
Wew lad Wew 5 reps Gratz!

>>39486657
Thanks senpai. Sumo is gonna be ezpz on Saturday

Can someone check my form for DL and squat? I know I lift too much with my back in both, but how bad is it?
Squat: https://youtu.be/luE8fCm0otM
DL: https://youtu.be/sVvzky9BeWs

>>39486556
If you've got the glutes for it, fuck 'em. Also makes it a lot easier for me to get my knee sleeves over calves.

>making Esters
>spill butyric acid on myself
>showered twice since
>everyone still tells me I smell like vomit

For fucks sake

>>39486702
Lock out harder on deads

Stop dive bombing on squats

Won't say anything else cause you know it's bad already

>>39486266
Is your glute just kind of annoying you or is it some more serious injury? Either way you can probably keep your planned openers, 175 looked really good.

Failed my deadlifts today so I decided I now hate lifting

What should I do tomorrow that is just FUN
Gonna do Z press first

>>39486702
I don't think your squats look that bad. You have really long femurs, your back have to be more horizontal. Last rep was kind of good-morning-esque so you try to actively think about keeping your chest up when you squat.

What's really shitty is your walkout. Take two, max three, steps out of the rack. Not longer than they have to be but long enough so you can't smash into the rack if you get forward-heavy.

>>39486702
You're not bracing very well before you descend for the squats, especially when you get tired. by your third rep it looked like you said "well here I go!" and fucking charged that shit when maybe fucking charging that shit is ill advised.

Your deadlift a fuckin shit because you don't know how to brace your core yet. Spend 33 minutes watching Chris Duffin's How to Squat on youtube.

>>39486738
100% shit and wrong advice, kys

Whew. Feels good to be bad lads

>>39486784
Cleans are usually fun. I think rows are fun, too.
If you wanna do more pressing, do one armed dumbbell presses. They're fun and you get to feel like a circus strongman.

>>39486784
Deficit deadlifts. They're kind of like deadlifts but you have a larger ROM so you can enjoy them even more.

>>39486919
I'll do this

>>39486902
Probably do either cleans or one armed presses

Thanks lads

>>39486740
>>39486740
>just kind of annoying you or is it some more serious injury?
not completely sure just yet
it felt like i was getting stabbed with a red hot poker while warming up last week and i had to leave the gym right then
every little niggle has me really paranoid of it fucking up

i really hope you are right
might be my first bomb

>>39486784
>just hating lifting

>>39486932
one arm snatch nigga,
see what you can snatch then one arm strict press or whatever

fuckin fun

>>39486958
Only reason I probably won't is because my gyms heaviest dumbbell is only 40kg

my hip hurts

>>39486969
>dumbbell
uwot

use a barbell

srs

it's what I do

Just use bumpers

>>39486977
Is this a meme other people do? If I'm gonna meme myself I need an excuse for when I end up on elf intensity gym idiots

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I'm going to widen my squat stance becase I've been told I'll be stronger long term with it. I'm obviously much weaker in my new stance, so should I just go back to LP and build back up with my new form?

>>39486977
If they don't have Dumbbells above 40 they ain't gonna have bumper plates

>>39486935
>not completely sure just yet
>it felt like i was getting stabbed with a red hot poker while warming up last week and i had to leave the gym right then
>every little niggle has me really paranoid of it fucking up
Well I fucking dunno, that could be either nothing at all or something really serious. I know I would never pull out of the meet so I won't tell you to do it but be careful. If you can squat 85% without pain you probably aren't that fucked, altough you should really see a medical expert.

>>39487016
yeah if i get through it ill be taking a rest anyway i think, im getting really beat up all over

love the disclaimer too lad
now i cant even sue you ffs

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>>39486270
>>39486492
>>39486146

Oh sorry senpai, I had gone to take a nap and just woke up.

Yeah the program is fine. I'd add more chest exercises on wednesday, maybe light benching or DB bench.
On intensity day, keep in mind that your grip might get tired after the deadlifts, so you might wanna do hookgrip or use straps for the chinups.

Also, as chinups aren't really a competition lift and there's no point in maxing them out besides fun, if the intensity starts getting too exhausting you can just skip the chinups and do them on volume day only.

The paused squats are relative to the intensity weight. But you can adjust that. If you find that's too heavy or light, just increase or lower the %. But give them a good pause at max depth, 3-6 seconds.

>How do i determine my starting weight?

You can either use your current 5RM, or deload 10% and use that.
Deloading is useful if you have been stuck for a while before starting this. If you haven't, you don't need to deload for now.

>take like 85% of that for volume day?

Start with 80%. You will add weight every week to the volume day, separately from your intensity day progression.
So you will start with 80%, but eventually it will reach 90%. Once it goes over 90%, it's a good idea to deload (the volume day) back to 80%.

>>39486121
who are you
because you go to same gym

>>39487009
do they not have crossfit in australia?

>>39486993
>I'll be stronger long term
I'm not sure if this is blanketly true

I'm happiest when I'm asking

But I keep waking up...

>>39487248
me too
i love a good question

>>39487117
The guy that goes to YMCA? You go too?

>>39486702
kek, hips shoot up immediately on that deadlift.

>>39486518
Incredibly comfy but my dick is in plain view

>>39487102
> Start with 80%. You will add weight every week to the volume day, separately from your intensity day progression.
So you will start with 80%, but eventually it will reach 90%. Once it goes over 90%, it's a good idea to deload (the volume day) back to 80%.

why not just pin it at 80-85% then instead of progressing and then deloading? it's not like progressing on Volume Day is the goal of TM.

>>39486597
grats man, looks good.
question though, why not have your sets filmed from the side? it seems like it'd be a better angle for checking your own form and stuff.

>>39487338
Plates don't block a fuckton of stuff this way

>>39487282
Yup. I'm the fucker who deadlifts and always looks like they can't see anything because I don't wear my glasses in the gym

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>>39487328

>it's not like progressing on Volume Day is the goal of TM

Not the goal, but it's part of it.

>>39487311

>Incredibly comfy but my dick is in plain view

I think you meant

>Incredibly comfy and my dick is in plain view

>>39486597

Hey looking good desu lad.

>>39487357
Favourite radiohead song, mrs tenorman?

>>39487357
> Not the goal, but it's part of it.

sure, but Volume would also progress if you'd always just take, let's say, 85% of Intensity day weight that week (for squat and dl) or of intensity day that cycle (for bench and OHP). as your intensity day weight increases, as it should, your volume day weight would increase with it, right?

is there a particular reason why you choose to linearly progress on volume day, incorporating eventual deloads? i'm genuinely asking, maybe you know something that makes your approach more effective.

>>39487357
u r not a female

>>39487355
Are contacts out of the question?

>>39487364
Thanks mang

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>>39486597
>dat jewfro

>>39487355
Say hi next time

>>39487357
huehue hue

>>39487248
>but I keep waking up
Me too, lad

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>>39487379

https://www.youtube.com/watch?v=GmBlm497he0

>>39487390

Because this way you can deload volume and intensity days separately, and fine tune the program.

>>39487399
they are for now because of work. Probably get corrective surgery in next 2 years though

>>39487409
will do, guy. Also you should work on your OHP

if anyone is interested in comfy song
https://youtu.be/2e3vLaHt7yY

>>39487426
wait i'm confused are you the girl or guy from ymca?

https://www.instagram.com/p/BNIX-ZqBIGv/

wew

>>39487429
always looking for good music
makes me unable to think about my sadness for a couple minutes

guys when i go deep as fuck in a squat, it makes my dick look huge

>>39487401
S-shit, they're onto us. Literally got a haircut like a week ago too lmao

>>39487426
long hair dude?

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>>39487496
By the Prophet's beard, you cannot hide from me, I am always vigilant against the tricks of the Jew inshallah

>>39487440
neither; I just also see them there a lot so I'm guessing it's the same gym.

>>39487501
nope but it feels too long on the top and back now

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>>39486390
>tfw was on my last set of bench, almost shitting my pants to lift the damn thing
>tfw remember it was supposed to be 3 sets, not 5

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>>39486371
>tfw barista gf

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>>39488004
>tfw illegal gf

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>>39488019
>tfw i was my first gf's illegal bf

>>39488048
>tfw read this upwards of 6 times and still don't get it
are you an import or what?

Bats do you post here? What do you think of a physique like isley?

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>>39488019

>tfw single-father bf

>>39488064
she was 23 and I was 16

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Binch specialists. What's your opinion on this grip (ignore quadrant 4)? Am I being meme'd? I see Bryce Lewis and Mike Tuscherer doing the same thing, and I didn't know what the advantage is if any.

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APOLOGIZE.

you heard me.

apolgoize.

apologize for your wrongdoing.

i am the superior male.

with a superior physique.

soon to be superior lifts.

thanks.

i'm waiting, kids.

>>39487453
Wtf in the fuck

>>39488076
Disgusting, small arms, bug eyes. Disgusting.

>>39488159
Them Natty face gains.

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>>39488151

It's great.

Less stress on the wrists.
Helps with the shoulder internal rotation.
Allows you to get a little bit wider grip.
Slightly better transfer of force from forearm to barbell.

All pretty minor things aside from the first point, which is pretty major.

>>39488159

I remember when I took my first pre-workout.

>>39488159
What's going on between his non existant pecs? His sternum sticks out farther than his nipples

>>39488151
I love it, came upon it on my own after fucking up my tfcc. Allowed me to bench completely pain free. Imo, bar feels way more stable with that grip as well.

>>39488181
Bats doesn't trip.

>>39488188

Does this invalidate "grip and bend the bar"?

>>39488216

>more stable

So you don't feel like it's suicide-grip-lite?

>>39488151
I do that sometimes with ohp. Never tried it with bench though.

>>39488232
Haven't you tried it? Your wrist can't bend back and it's closer to the meat of your palm.

>>39488159
best poster on the board

>>39488241

I have, but I'm not fluent with it yet.

>>39488265
What exactly did he mean by this?

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>>39488232

>Does this invalidate "grip and bend the bar"?


Not really, you can still grip it firmly and apply pressure like that.

Anyone think that kilo is a cool name for a boy?

>>39488285
maybe for a dog

>>39488285
no

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>>39486597
>thought my squat was catching yours

>>39488282
t. never even benched 1pl8

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>>39488285

>>39488302
>>39488315
>>39488292
Tryna think of names that are easy to pronounce in Spanish because I'm pretty sure the gf is pregnant

>>39488327
How about a spanish name you mong

>>39488327
B A I L
A
I
L

>>39488327
boa?

>>39488340
Uhhh because I'm a race traitor duh

>>39488362
No this is anon

>>39488108
that is dope son

were you fucking your english teach or something?

>>39488369
Something that is the same in every language, like Hector, David, Martin...

>>39488327
Pedro

>>39488327
why don't you just go out for some groceries and never come back?

>>39488327
Wall

>>39488232
>Suicide grip
Not at all, the bar is in my hands and that fucker ain't moving

>>39488304
:^)

>>39488108
Lmao same here actually, 15 and 21 and later 17 and 23

>>39488404
>>39488346
Because I love my girlfriend very much and she's the best I'll realistically get

>>39488407
Kekked

>>39488415
>15 and 21 and later 17 and 23
let me guess... 16 and 22 in between???
that's how ages work you dip

>>39488415
>she's the best I'll realistically get
kek you are just like those betamaxes that buy dog-faced wives from Thailand

>>39488407
wally might be good

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>>39488374
she my older brothers band mates sister.

>>39488415
Alex is a nice name

>>39488457
wtf I hate twinkalex now

H8, R8, Appreici8
https://www.instagram.com/p/BNIu3VoAic5/?taken-by=poutineandtheipf

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>>39488415
do you stand by this?

>>39488151

It's a Bulldog grip and it's amazing. Now those crazy Japanese have silly width, but the way they seat it in their hands is maximum overcomfy.

>>39488524
Why don't you start with your hips at the height they immediately shoot up to

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>when und saves your oc
good feels here lads

>>39488532
i don't get why anyone would listen to that idiot

>>39488537

So, I've noticed that on the first rep, I more or less do, but because I'm not allowed to slam the weight down, I find myself squatting the weight down all slow like and it just puts me in the wrong start position, then my hips move to where they need to go.

>>39488554
now you're rounding your lower back while your hips shoot up.
just start each rep properly, mate.

>>39488571
>now you're rounding your lower back

Everything below my belt is my butt, not my back, just fyi

I have a p small torso.

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>tfw took y'alls advice, ''braced'' during squats, bam back pain gone.
>tfw two weeks later after hitting 225 lb on BP, AC starts hurting like a mother fucker and had to take a month off
fucking christ. Worked my way up to 200 lb today, I'll see where it goes. I fix one thing and fuck up another. Always ''squeezed'' my shoulder blades but I don't think that kept my shoulders back and down as much as they should have been I guess...Hope everyone's gains are happening. Also, since I took a month off I'm considering changing routines.
Is 5/3/1 shit? It looks like shit. benching once a week does not seem like enough.

>>39488586
your lower back is still rounding though

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Are people this stupid

>>39488384
or Julian :^^^^^^^)

>>39488625

Eh, it isn't really, and if it is it's well within what I consider to be a "safe" amount.

I am working on the hips shooting tho

>>39488658
a good way to see how much you've rounded your back is to see how much extension it takes to lock out.
either you're overextending at lockout, or you're rounding earlier.

>>39488675
after having looked at your other videos, you're probably doing both, kek.

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>>39488623
On that note, if anyone has ever had ''pain'', (more during liftoff but who knows) between the collarbone and shoulder...gib help.

>>39488675
>either you're overextending at lockout

I for 100% do this; it's a really bad habit that comes from lockout paranoia on the platform and it always pisses off my lats when I go heavy.

>>39488740
Looks like you're doing both, but yeah, just don't overextend at lockout.
Focus more on squeezing glutes.

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>>39488623
You can make 531 work if you increase the frequency and volume. I'm sure one or two of Wendler's 700 variations of it have you covered.

Or you could just run something more aggressive in the first place.

>>39488759

Will do lad.

>>39486311
Stimulants can cause this. Amphetamine, lots of caffeine, a weird little "maybe I should just end it now" thought popping up out of nowhere is pretty common.

ok i looked at your advice, rate new program:

A:
Squat 3x5,
Bench 3x5,
Deadlift 1x5

B:
Squat 3x5,
OHP 3x5,
Chinup 2xF

AxxBxxx

i'd refer to the SS wiki but it got taken down??

>>39488424
Different girls you brain dead knuckle dragger

One of them was valedictorian in high school, lel

>>39488429
Except my gf isn't a dog faced wife from Thailand

>>39488457
>Alex
Good point desu. Some of my closest friends are Alex

>>39489034
the fact that you had to settle for a brown means you are subhuman genetic trash, much like your equals that do the roundabout thing and buy a wife in Thailand.

sorry bro

>>39487453
That was actually incredibly minimal jiggle compared to what I expected.

>>39488232
>Does this invalidate "grip and bend the bar"?
For me it does, tried it for a few weeks, never felt good. Plus I'm a few fingers off of max grip anyhow.

>>39489005
>AxxBxxx

why.

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>>39488633
Three and four are true facts tho

Anyone have an idea of what percentage 5x3 is approximately?

I hit a pretty comfy 5x3 at 420 / 190 yesterday and am planning to do 3-5x3 at 430-435 / 195 - 197 tomorrow and trying to figure out wtf my opener should be (meet in 1.5 week)

>>39489147
If comfy, high 70s to 80ish. If the last two sets fucking sucked, low 80s.

>>39489152
>mfw any of these estimations put me near a 500 / 230 squat

if only.

I'm gonna try 435 tomorrow, and depending upon how that goes, might try 440-450 for my last day of tripels before opener test day

im really sad plg. post some happy songs plx

>>39489245
https://www.youtube.com/watch?v=-RP19fnff_c

>>39489245
Do you like folk?

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>go gym
>see some Chad I've never seen before
>has 110kg loaded up on bar for bench
>this is a lot for this gym, only me and two other bench that kind of number
>unrack
>drops it down
>trampolines back up, assymetrical as fuck lockout, ass flying everywhere
>does this like twice
>does another two half reps, has his buddy lift it to lockout and rack it
Why od people do this? Don't they realize they will get more out of it if they pause their reps?

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>>39489152
No way. I benched 220 for 4x3 a few days ago and I could have definitely done another triple. Are you saying my bench max is 265+ now?

I'd say 5x3 if it's really hard is more like 85%+

>>39488480
>tfw anon believes their lies and hates you for it

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>>39489449
you are a norman witj a gf I have to hate you

>>39489449
his comment makes me feel way too good about myself to think it is true.

evidence of last set:
https://instagram.com/p/BNGKZ0agPM3/

DESU I think I could have done 3x5s, no problem, and maybe even 5x5s with some tough grinding.

>>39489449
Okay well I've learned to not really give a shit about anything you say because you're really new and have a lot of opinions. 4x3 is not 5x3, and you butcher max attempts all the time. Either way, multiple work sets of triples are going to be around 80%.

>>39489515
damn pham.

I guess I will see where it ends up...I havent maxed squat in a very long time, but back when I was way weaker, iirc i was able to max way above my e1rms.

So ill just aggressively add weight for my next couple triple days and see where I end up. 2x3 or 3x3 would be a good stopping point I think?

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>>39489515
>multiple work sets of triples are going to be around 80%

>>39489568
You're in the exact same boat as him, neither of you needs a trip.

>>39489577
if you can only do sets of triples at 80% then you need to try way harder

>>39489568
>re-using sean meme reaction images from /sp/
and here i was thinking lith couldnt stoop any lower...

Hello guys, one question, every time I do my exercises my right ear bothers me. Feels covered.

hello where can i get pure DMAA anymore?

>>39489634
Dick Marmalade And Assjuice?

>>39489657
1, 3 dimethylamylamine

>>39489634
Online retard

Or a college dormitory

>>39489628
Sorry son, you have gay AIDS

>>39489692
everywhere i used to get it doesn't have it anymore

>>39489348
They don't know

>>39489591
if 5 x 3 at 80% is super easy, then your either an early intermediate or your overall work load is too low. If your doing a good amount of work 5 x 3 or 6 x 3 at 80% should be good comfortable work.

>>39488151
where the fuck did his hair go

>>39489628
Your symptoms indicate either brain cancer or pregnancy

when is it my turn to be happy

>>39489834

Life isn't a turn based game, lad.

nn everyone.

>>39489854
when your 50% serious post becomes 99% serious
nn

Anyone else think wilks is a huge fucking joke? Put your numbers into a wilks calculator (bodyweight, squat, bench, diddly). Now compare the difference between your wilks as a female vs a male. My wilks jumps 110 points if i have a pussy. Retarded.

>>39489870
It's almost like female lifters aren't as strong as the male ones

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Rate my DUP bench program guys - I'm still quite weak but not weak enough to just LP - I want to do clean reps and just build steadily.

Day 1
Spoto press/pause bench 5x5/6x4 starting around 70% adding 2.5kg/week

Day 2
3x8 starting around 60% adding 2.5kg/week

Day 3
5x2 starting around 80-85% adding 2.5kg/week

Should be enough volume, no? I have various pressing accesories throughout the week. Been doing it for about a month and it's going well, if I start failing/grinding reps I'll drop back to slightly above the numbers I started with and reset from there.

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is this ok

>>39489888
pullups are more then 8-15 i put mistake

>>39489834
Happiness is a meme. The essence of animal existence is struggle and discomfort. Embrace suffering.

>>39489888
>deadlift before volume squats
wew

>>39489870
Female wilks scores are absurd because there's so much less competition. The depth of field isn't great on the men's side either, compared to other sports, but it's a whole lot tougher than the women's.

They're also just plain weaker, but it's exaggerated because of the way wilks came up with the calculations.

>>39489958
thx

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How do we get rid of trappy again?

>>39489980
Terrible manface

>>39489959
Makes me think this wilks guy is some kind of cuck

>>39488159
I feel sorry for you.

>>39489980
Call an exorcist.

>>39489980
Is that Gibbs gf?

>>39489888

>anything from 3 to 6 sets for 3 to 6 reps

So you could be doing anything from 9 to 36 total reps? Do you decide that with dice?

What's the point of a program if it doesn't actually define what you're going to do?

>>39489628
Probably some sort of breathing problem. I used to get that when I was new to lifting.

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What specifically is wrong with 5/3/1? I just started and I don't want to be making a mistake

>>39490159

>5/3/1
>I just started

There's your problem. You need a linear progression program like SS if you're new. Then once you can't LP any more, you need a weekly progression, like Texas Method or Madcow or god only knows how many others.

Then, once you get so super duper strong that trying to lift heavy ass weights on a weekly basis is more stress than you can recover from, 5/3/1 is a passable program to be on.

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>>39490159
>>39490203

Dude, I just started 5/3/1 today. I didn't start lifting today

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>>39490203

This is absolutely false.
Skeletal muscle grows from *overload* not *fatigue*.
You must stress whatever flesh our novice has in order to get it grow ... you can't pretend enough muscle exists in his butt / back / thighs to do ** 25 ** reps in a deadlift without changing the poundage.

>it's true

what would you do when you miss a week of texas method due to illness?

>>39490153
This happens to me sometimes too. I get a tingly feeling under my ears like when you try to blow up a balloon for too long.

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>>39490350

I would try St. Louis method, or Kentucky method, or even South Carolina method.

They all have darn good BBQ, my man.

>see what I did there ?

I love madcow.
Trying to finish it in an hour is a great way to try harder.

>>39490385
el oh el!

>>39490350
Redo last week, if your VD seems easy enough you can try to push for a new PR on ID.

>>39490350
Actually push for a new ID PR regardless of how VD felt.

>>39490563
>>39490559

Opinions on 5/3/1?

Please Isley

>>39490584
It's okay for an intermediate.

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>>39490607

I am intermediate and all I needed was your say. Thank you :)

Glad to see you CAN eq 290

>>39490621

I take that back

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>>39490559
Red lights

>>39490106
i do like 4 x 3 to 5 x 3, 6 x 3, 4 x 4, 5 x 4 ect
ddiddnt know how to write it

>>39489048
I thought the exact same thing, he's a lot more solid than I thought.

>>39490649
no lockout

What type of powerlifter annoys you?

I'm starting to get pretty annoyed at all these instagram powerlifter types with 400 hashtags and idk if it's a rational hatred

>>39490827

More than three hashtags is a sign of mental illness. Hastags with more than three words in them is a sign of mental retardation.

>>39490827
I'm not really annoyed at anyone.
Maybe at myself, for not being stronger.

Caladan, how do I keep my strength on a cut?
Are you familiar with roids? I don't plan on competing, so wondering if it's a decent option.
I have hard time figuring out barbell row technique, and I want a stronger grip. What are your thoughts on kroc rows in this scenario?

>>39490879

>keeping strength on a cut
eat before lifting
caffeine
get enough protein
don't use more than 400 cal deficit
play around with set and rep ranges to see what you maintain (I worked up to a heavy single in 2 lifts every day and then did circuits or cardio)

not familiar with roids at all but people keep suggesting I should run test so that I get injured less

hard to tell what your issue is on rows without seeing a form check but kroc rows are best done with straps as your grip will give out before your back does. Warm up all your deadlifts with double overhand until it becomes the limiting factor instead

kroc rows still good as a finisher tho

need one more for secret hitler, join in discord

>>39490903
So low volume high intensity can work on a cut? I've been told you have to do it the other way, but it seems weird to me. I think squateveryday would be perfect for cutting.

I just can't figure out rows. I can do pullups @100kg bw + 40kg weights, but I only row 80kg x 5. I dunno why, and what's their benefit.

Regarding injuries, I checked how much vit C I am consuming, and it turned out it's way too low even with all the salads I eat. Over RDA, but below what's recommended for athletes. I researched it, and apparently large doses of vit C prevent soft tissue injury and improve rates of healing.

>>39490952

I didn't know that vit C thing. Maybe I'll do a pubmed search tomorrow and see what pops up (I don't think my vit c intake has been very high)

I would suggest maybe ensuring that you're doing pullups correctly as it seems unlikely you could be so weak at one lift and so strong at another that uses a lot of the same muscles. Do you go straight up and down on pullups?

alternatively does it matter if you row to chest or abs how much you can do? What about if you do db rows?

>>39490827
>>39490843
>don't have any powerlifting friends
>don't hashtag instagram posts
>get like two likes
Feels okay, man. Mostly just use my Instagram as a sort of lift diary so I can look back without having to keep videos on my phone.

>>39490827
>What type of powerlifter annoys you?
Instagram warriors with 400 hashtags
People who think their gender or political wievs are relevant to their lifting
Mediocre/kind of good lifters who think they're the next CYC
French lifters

>>39488198
xiphoid process

>>39491003
Forgot to add:
>People who think everyone that go to worlds/Euros/nats etc are on roids

I got a deadlift PR this week guys

I'm so happy

Volume daaaaayyyyy

Gunna be doing
>5x5 wide leg bar fucks
>5x5 heavy slut drops
>5x5 fat rapist palm offs

>>39490976
I looked it up on pubmed and there's a host of studies that support increased vit c intake for injuries.

I do pullups correctly. Straight up and down, legs straight slightly infront of me.

DB rows are higher than BB rows too. Only reason I want to BB row is because it takes twice as much time to DB row. Though I guess I can do that on a bench.

Come to think of that, what if I just do machine rows.

>>39491137
Reported for misogyny

>>39491193

nothing wrong with machine rows Tbh

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Hi guys whats going on he-

>>39487924
....oh

Do any of you NOT use creatine?

>>39487924
Why does filip just keep standing there?

Vad den fitta(fuck)?

>>39491654
We're all natty IPF approved here
NONE of us use creatine

>>39491668
serious answers only, sean

>>39491669
It was a great shitpost, wasn't it?

>>39491676
It got a reply so yes

nice work bud

>>39491654

I don't, never saw a difference
bulking now tho and hnnng the gains

Is there any way to get big lats without chins or Rows?

I fucking HATE THEM BOTH

>>39489515
I agree that people shouldn't listen to me since I'm weak, but using an ad hominem attack doesn't make your argument stronger.

Sheiko has you do 5x3 at 80% multiple times throughout the cycle. And when running Sheiko you shouldn't go super close to failure. I'm sure if you ask Fil he'll say that a grindy, hard 5x3 is at least a bit above 80%.

>>39491753
Try...
rows or Chins?

>>39491753

migrate to South America in the summer by using your lats to catch warm coastal updrafts

or try db pullovers

>>39491753
cable pulldowns

>>39491753
I bet your bench is terrible

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I just banged three 10s, one of them was barely legal, and the other two? Twins, heh.

I got a bunch of DTF sluts on tinder too, guess posting ultra-sexualized photos of myself there did weed out the dumb bitches who are too pussy to fuck no strings attached. Thinking of flaking on this 7 that's desperate for me, too, don't have time for her ugly-ass face.

>>39491891
wtf i hate filip now

>>39491908
Don't hate the player hate the game man. Just because I bench what you can't squat doesn't mean I'm somehow unworthy of pussies getting wet at the thought of me.

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>>39491923
Fuck forgot my pic lmao, but I'm so drunk haha

>>39491923
>>39491932
so mean..

i thought you were different fil..

>>39491923
Isn't it don't hate the player and also don't hate the game?

I mean phoon just is too much for zblock isn't he?
Answer me fatty

>>39491753
Literally who hates rows?

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>>39491932
I'm saving this knut. I like it.

I don't like your pretending to be phil though. If he was here I bet he would be hurt from this sarcastic bullying

>>39491964
Sean hates rows. Which is why he is an injured faggot

>yfw you realise the country you moved to literally went to war with Emus

fuck sake australia

>>39492099
KEK

FUURK YOU EMUUUUUUU

>bulking
>doing twinklex bench program
>also doing lots of assistance work on top
Getting mad size gains brehs. Bench RPEs are trending down despite adding 2,5kg to bench sets per week.

>>39492126
You'll be at 100kg in no time lol

>>39492137
yeah 100kg bw soon :^)

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>>39492126
come back two years from now and tell us how you are doing

>doms from Monday's squats is still going strong
Someone pls send help

im a weak fucking faggot who will never be even close to strong

>>39492358
It's k s***

>>39492351
Butte rub?

so I think for the first time I feel like I need a deload week. Been squatting and benching 3x a week in a 4 day a week program for the past 12 weeks (3 x4 week cycles) without deload. Making great progress but this past week it's caught up to me. Feeling constantly like my CNS is fried, aches in my wrist, hips etc. So basically I want to do a proper deload/reset and then hop again on the same program. Do you guys think 4 days off the gym is ample time for a proper deload? I want to start again on sunday, and I last lifted yesterday

>>39492358
ok >>>/d/ino

>>39492476

You can either take four days off, or significantly reduce your working weight for a week.

Up to you lad.

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Anyone awake?

>>39492634
I'm awake. About to hit the gym. Week one of my 3 week peak.

Diddlylift time.

>>39492667

Kill it lad

Some inspo: https://www.instagram.com/p/BNJRlewgdEO/?taken-by=djessicabuettner

>>39492634
Just woke up.

Poopin.

Then lunch, probably poopn again, then squats and binch.

How are you lad

>>39492634
its 6pm so yes

>>39492679

It's muh Monday so meh. Thinkin about my DL setup and stuff.

>>39492434
Glutes are the least of my worries. Quads are killing me right now. I've never had adductors this sore too.
>>39492634
Murrican, it's 11am here.

>>39487102
TM-guy here. Thank you very much.

What do you think about paused benching or spoto press for intensity day since you suggested another chest excercise. I feel it could help my form. Your help is very much appreciated btw. One last question (for now) comes to mind:

Is the warm-up any important? Usually I just do jumps of about 10 kg for upper and about 20 kg for lower and with fewer reps while going up. Is it the same for all days?

Thinking about playing with this setup

https://www.elitefts.com/education/7-step-guide-to-learning-the-sumo-deadlift/

>>39492747

>>39492747

>>39492747

>>39492747

>>39492747

>>39491660
fitta means pussy you dumb fucker