/plg/ powerlifting general (None of you will ever be as strong

Im getting pain in my bicep when I bench heavy. What am I doing wrong?

>>39515825
You are weak. You must be strong to bench the press.

we are the dollars and cents

And we're gonna crack your little souls

The dollars and cents.... The pounds and pence

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Post the first training/lifting video of yourself you ever made.

>>39515898
>mfw it was on my old phone that broke

>>39515898
It's hella embarassing

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>>39515898
Not me but reposting for homoedic value

>>39515898
It was just 9 days ago. Havent been lifting very long

https://www.instagram.com/p/BM5minoAYtK/

>>39515989
for you

>>39515825
>Incline db curl
>Do them

>>39516133
dude...

>>39516004
Legitimately the shittiest deadlift form ive ever seen

>>39515812
Is this SSB??

>>39516277
CHAD gets DUBS while you get NOTHING

>>39515898
https://youtu.be/kkkPYh-2YLg

Pretty proud of this one

T W I N K
W
I
N
K

https://m.youtube.com/watch?v=7qAycZuz3gQ&feature=youtu.be

Lets all laugh at the mentally handicapped and future physically handicapped person

>>39516295
nice ass dude

>>39516295
>........urgh.............git...teh.....fuk...upe.......eeirgh....

Beautiful

>>39516277
I don't think SSB can even take his hoody off.

>>39516295
>no belt

You fucking madman

What'd you do for reps before you hit that anyway?

Gonna go for my first 405 squat tonite wish me luck friends

>>39516485
Good luck dude.

*shits into thread*

>>39515812
Alex strongman will never be as fast as me and be able to enjoy playing basketball, soooo

>>39516494
Hanks anon! It went great, first rep was so smooth i went for a second and dumped it at the bottom. Fuckin forgot to turn on the camera tho

>>39516580

God damn you people.

You have a program for particular sets and reps for a reason. Don't alter it mid goddamn set unless you've hurt yourself.

>>39516651
I dont have a program. I train retarded but it works for me because i am retarded.

>>39516651
Really i train so submaximally all the time that i dont really need to worry about fucking my shit up. Before this 405 i had only squatted 315 for 4 sets of 8.

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>>39515898
i think this might of been my first. was a form check

>>39515982
nice

>>39516877
Plutez your squat is so smooth dude. I think big numbers are in your future.

>>39516877
et more

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>>39516896
thanks man i hope so. want to hit 2pl8 by 2018

>>39516900
no

>>39516908
L
E
L

Hey guys.

I've seen madcow discussed here a lot, but can anyone give me a description of their personal experience with it?

It seems really low in volume at first glance.

>>39516929
It's shit, do sheiko instead.

>>39516969
But I am literally straight outta stronglifts (4 months). Isn't sheiko kinda overkill?

>>39516991
do those g nuckols 28 meme programs

>>39516929
Madcow would be a very poor choice of program for someone coming off stronglifts as it has even less volume. You might progress in the short term but you'll very quickly end up being bottlenecked by the lack of volume/work capacity.

>>39516991
There are a bunch of programs floating around, do one of the easier. It shouldn't be that much harder than stronglifts.

>>39516877
r ur heels coming off the ground bcuz it looks liek your're are heels coming off the ground

>>39517029
those actually fucking work

>>39517094
>>39517065
Well my biggest weakness right now is the deadlift. I've been stuck on around lmao3plate for like three weeks, meanwhile I am still able to increase my bench and squat weekly (2.5kg). I can't see how even less volume (madcow could help with that), so I guess you're right, thanks.

>>39517029
I'll take a look at it, never heard the name.

>>39517137
Different people progress the big 3 at different rates. In that regard i'd also suggest looking into Nuckols' 28 free programs. You can pick a program for each lift that progresses at an appropriate rate. In your case you could pick faster squat and bench programs, and pick a slower more volume oriented deadlift one.

I'm sure it goes without saying but make sure your diet, sleep, stress levels and technique are up to scratch first. Much easier to improve these first than to make a drastic change in your programming.

my squat is seriously lacking, so much that its within 20kg of my bench now. its been stalling so bad I make lith look normal. I'm trying to use tm for it but I've failed the intensity days 3 times in a row now. what'd be reccomended to do instead then?

>>39517199
Well my diet isn't actually as on point as it used to be, but adjustments are scheduled.

Anyway, what exactly do you mean by 'stress levels'? As in generally being stressed out because of school/work etc?

>>39517236
Exactly that.

>>39517219
Do a bunch of volume for 8 weeks and then peak

>>39516504
*farts*
*cums into hand*
*chucks it at your face**

Post favorite blushoes quotes pls

>>39517294
I liked it when he was hitting himself but i cant recall anything specifically he said

>>39517315
Is there a youtube of his or something?

>>39517331
Heres his channel. Still cant tell if retarded or trolling but i think its a 50/50 thing
https://youtu.be/8qA6tToHgLs

>>39516929
I like it. The pyramid sets where you have to hit a PR fatigued are fun and enjoyable. Friday back-off sets are fun and enjoyable.

You PR essentially every workout.

Volume isn't that low if you count every rep.

SS -> Madcow -> TM -> HLM or something like that is the proper order I think. TM should start at about 180kg x 5 x 5 squat.

>>39515898
>me struggling with 3pl8

wew

>>39517348
Shit I bet he can beat up Sean Sean is in for a rough ride

>>39517351
Well I'll think about it.

I just can't understand how essentially lifting less can make you progress more. Are 5x5 working sets really that exhausting for your body that regeneration is a limiting factor?

>>39517357
Nice projection Dino

Lifting for the revolution today lads, viva Fidel

>>39516295
A classic.

>>39517396
>I just can't understand how essentially lifting less can make you progress more
:D

Madcow is late novice/early intermediate. It is not supposed to compete with TM or sheiko in terms of volume. It just werks up to a point. Probably a combination of volume, fatigued 5RMs and 3RMs, and back-off sets, or who knows what.

>>39517426
Ok, I get that.
How's it been working for you so far?

>>39517351
>TM should start at about 180kg x 5 x 5 squat.

breh

>>39517396
Plateaus happen for one of two reasons: doing too much or doing too little, In the former case, you're doing too much volume to recover from, so you start overreaching and are in no position to try to display your improvements on PR sets. Reducing volume can be a way to start progressing, but so can improving your recovery.

In the latter case you're simply not doing enough work to produce an adapation from your body, assuming all other recovery factors are on point. If you've been through the SS/SL process of doing a 10% or so reset every time you fail on a certain weight, but you are still getting stuck on the same load as before after building back up, then you'll only start progressing when you start doing more volume.

The reason why Madcow "works" for people just coming off SS/SL is it ends up working like a peaking block: intensity stays high while volume decreases. Long term progress however is always driven by an increase in volume. If your absolute priority is to display max strength in the short term (8-12 weeks) then go for Madcow, but you will suffer in your longer term development.

>>39517441
Dunno, just finished a week of squatting. I guess I did set new PRs considering I hit my TM 5 and 3RMs after 80-90% 5RM sets. Will start a new week tomorrow and see if I was able to turn my 3RM into a 5RM.

>>39517454
I've been told Gbro finished madcow with 5 plate squat and Lascek wrote that majority of TM VD sets were done with ~405lbs. Plus there's that one guy who did SS and ended up with a 180 x 3 x 5. So 180 x 5 x 5 before TM seems achievable.

>>39517457
Are you sure Madcow is simply peaking? Its volume is a bit higher than SS, again if you consider all sets and not just ~80%+ sets, and it's touted as a "bodybuilding" program even.

Did you do it?

>>39517481
I think the important thing is to choose the program, stick with the program, work hard at it and eat/sleep enough to recover and grow. Set up the process and then the program will take you to whatever weight you are capable of.

Turkey mince is the best lean meat desu, so easy to cook.

>>39517481
Most people go from SS to TM, and I very much doubt that even 3% of the people who started TM even ended it with 405 for 5x5. I think that was around the end of Lascek's TM run.

>>39517506
I go through two 20oz packs a week, ez as fuk to cook and dirt cheap.

>>39517508
>easy to cook

what does this even mean

>>39517494
I wouldn't say it's purely peaking, but in this instance where we have someone coming off Stronglifts, it will act as such. A ramped 5x5 up to a top set around 80% will always be less volume than a straight 5x5 across at the same intensity.

If i've given the impression that Madcow is a bad program or it doesn't work then I haven't written clearly enough. What I am trying to say that each program you choose to do must be chosen in the context of how much volume you are used to has got you to where you are, and that general trend should be upwards.

>>39517508
Most people jump off SS way before their novice gains peter out just because they don't eat enough and don't wait 5 minutes inbetween sets.

Small wonder they end up doing TM with a 3 plate squat and stall five months later because they didn't eat enough.

>>39517518
It takes two minutes in a pan with a half-assed attempt at seasoning to be pretty good.

>People who think they could beat Sean in a fight

Lmao @ your pathetic deluded life

>>39517555
listen man I don't care who you think you are but blushoes is a psycho

Does anyone take baths regularly? Started recently, seems to be great for my legs.

>>39517686
No I take a shower like any non socially inept individual.

>>39517457
That's actually great explanation, thank you.

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>>39517686
I don't have a bath, I live in a tiny apartment

>>39517798
Remember relative intensity is a factor that influences what you get out of your training. If volume was the only factor, every powerlifter would be doing GVT.

>>39517838
I think Mike Tuchscherer had a good analogy regarding intensity and volume with using a compass when going on a hike. Intensity is the compass, it tells you which direction you'll go in (what type of adaptation you get). Volume is how far you walk in that direction (magnitude of the adaption).

>>39515898
I have cat back sub 2pl8 deadlift vids, I have struggling sub 1pl8 squat vids

2 bad 2 post

>>39517686

I have never fit in a bathtub completely and I am only 6' tall. Who designs these fuckin tubs, I just wanna be able to get most of me in the hot water pls.

>>39517902
Does that mean I can measure volume with nol times cosine of intensity?

>>39515898

lol oh jesus

https://www.youtube.com/watch?v=87cvlLc37Ys

>>39518385
Shut up nerd

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https://www.youtube.com/watch?v=s6IHSt3H-n0

Ow my head

>>39518385
Must be the secret behind RTS.

>>39515898
https://www.youtube.com/watch?v=ZdAQcwxICXU

>>39518502

Well way to ruin our fun, talentchad.

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>>39518533

>convinced gym owner to purchase a SSB
May the memes guide me to many gains.

>>39518588

Awww maaaaan

I wish my gym owner would do this.

How much do you have to squat before the gym owner listens to you?

>>39518607
I'm not particularly close to the gym owner, he's more of a bodybuilder. But I'm coaching someone there that is (he teaches some kickboxing cardio class at the gym) and that guy convinced the owner.

>Spending 1000 dollar on some meme bar
Just try harder instead, doing meme No 2442355 won't give you better results.

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>>39518607
>>39518588

>gym has multiple locations
>all of which have literally every meme bar, SSB, Duffalo bar, tsunami bar
>but all of the regular barbells are shit with shit knurling
>Rogue HQ is a sub 20 minute drive away

REEEEEE

>>39518677

Aren't Ohio bars only $200? Just buy one.

>>39518666

More memes = More Total

>>39518666
Quick googling gives me random ssb for 200-300 dollars. Not too bad, gyms have waaaaay bigger expenses to worry out. Don't most of those normie machines and cardio crap cost 1000+?

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>>39518731
he's not a millionaire like twink

>>39518760
those machines and normie crap sell more memberships than SSBs do

>>39518740
I believe this to be true

>>39518760
>Don't most of those normie machines and cardio crap cost 1000+?
Yeah but those actually bring in customers.

Hello

doing cable crossovers seems to trigger an old bicep injury. am i doing them wrong or should i replace them with something else? I imagine flyes would be the same or worse

Thinking of starting my own fed lads. Meets will be
>front squat
>bench (raw with slingshot)
>4" deficit deadlift with deadlift bar

Anyone want to join?

>>39518666
As someone who uses an SSB once a week, I actually agree wholeheartedly with this.

>>39518942
Have SSB squat instead of front squat for maximum memes.

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>>39518942
you can join the FPF (fun powerlifting federation) with my imaginary friend and I. here are the rules
>all squats done with ssb
>bench is raw w/slingshot
>strongman deadlift rules

>>39518502
Why don't you hit parallel in training?

>>39518990
I'd like to join but I don't have ssb or slingshot, and I don't know what strongman deadlift rules are.

Making okay gains on "twice" a week training lads. Reminder that simple is best, and that the 80:20 rule applies to powerlifting too.

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>>39518990
>fun powerlifting
>can only do one type of deadlift with one type of bar

What're some good deadlift shoes. Wrestling shoes? My generic converse ripoffs are falling apart.

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My gym is doing a backyard meet to raise some money, going to do it for fun and experience. Thinking of opening squat with:

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

Also I've been working on widening my stance. Does this look like a strong position for me or should I work on going wider?

For bench, I've done 5x3 with 77.5kg. I think I'll open 82.5~85...?

>>39516362
Dunno tbqh
I think I did 155x8-9 after that?

My ohp is worse now than it was at that point ;_;

That was 8 months into training and I already had a 210 ohp.

Fucking kms

>>39518731

I've been considering it desu.

>>39518779

I'm also not poor.

>>39519063
>Wrestling shoes?
Yeah plus they look fuckin sick.

>>39519064
Looks really narrow. Is that Benchbro the 5-0 from Ohio spotting you?

https://youtu.be/cKiGjQvFN44
Clarence has an interesting squat descent, look how much he tilts forward before he hits the hole before sitting upright

>>39519063
Yeah wrestling shoes desu

>>39518990
Okay I'll join

I'm not really a fan of the deadlift rules though

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uhh is this good tech

>>39519127
U fat :DDDDDD

>>39519112
I don't understand that one either, he's not the only highbar-er I see doing that.

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>>39519064
I usually open with something that's like a 4 rep max on all 3 lifts. something that you can hit ezpz for a triple. then take your 2nd and 3rds based on how they feel.

>>39519048
I do though

>>39519055
>I don't know what strongman deadlift rules are.
you can use straps and a single ply suit. if the weight starts on the ground and ends at lockout, the rep counts regardless of how you got it there. no sumo

>>39519059
deal with it nerd

>>39519112
lmao at that why don't you wear a belt answer

>>39519115
nice

>>39519127
You know damn well your back caved

>>39519166
>I do though
I've never seen a video of you hitting IPF legal depth.

>>39519112
Yeah, and then he reverses it when he begins the ascent. Seems like it'd use a bunch of back to me, but idk.

>>39519127
Get those elbows up higher, you're fucking up your upper back tightness by keeping them that low

Stupid question coming through -
I've downloaded a sheiko spreadsheet.
When Friday on #40 reads as 'squats, bench, squats' do you actually do these exercises in this order? Is the pause made between squatting sessions by benching something to be reckoned with?

>>39519378
do them in the order that it says on the spreadsheet, so if a workout has squat-bench-squat, then do the first block of squats, then bench, then the 2nd block of squats.

>>39519378
You do them in that order. The idea is to have higher average quality of movement and therefore better technique development by doing bench (or something else) in between to have a bit of rest.

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>>39519100
>Is that Benchbro the 5-0 from Ohio spotting you?

No.We're Bongland Surveillance State Master Race.

>>39519394
>>39519398
Ok, that'll make for some interesting (and fucking long) workouts I guess. Thanks comrades.

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>>39515812
I don't care, he's fat.

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>>39519112

Ye desu I've always felt Clarence squats were kinda ugly. Seems like he doesn't have a lot of ankle mobility or something.

But when it comes to highbar, everyone does that if going ATG. Changing the torso angle by pushing the ankles more as you sink into the hole (and it's what I do to get ATG lowbar as well).
Clarence's just looks very noticeable, probably because the lack of ankle mob.

See Hwan's squat as an example here. You can see it still happens, but it's much more subtle.

>>39519437
Also, I guess I can forget about progressing on muh ohp

What ever happened with Isley and boardie's bet?

>>39519139
No im literally just have kinda chub dude, im tryna getting a toned belly nowadaydas

>>39519206
No?

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>>39519499
yeah his ankle mobility is so bad he doesnt squat that way now because of his knee injuries lol

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>>39519166
I never wear a belt for ohp
Are you supposed to?

I know there's a lot of leverage on your back but meh,

>>39519563
I got injured
George got too fat for it to be relevant

>>39519499
Interesting but I feel like he has a reasonable amount of ankle mob for a squat, especially because his knees end up so far forward

>>39519403
I'm surprised anyone saved this

>>39519112
he fucked up his knee really bad, had surgery and shit. Even in this video he talks about it. I wouldn't be surprised if he modified his back squat so it doesn't hurt his knees as much.

>>39519127
jesus christ I hate fat powerlifters like you with all their equipment, how about you work on your wrist mobility and do a proper front squat. If not then do a cross grip or whatever the fuck.

looks like ur holding the weight with ur wrists, which is of course wrong but its ok u put on wrist wraps!!

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>>39519656

He has good ankle mob for a regular person, but I was comparing it to the top tier. See pic related.

But you might be right, it might just be due to his knee issues.

>>39519708
;)

>>39519720
Is that great ankle mob or arch collapse?

>>39519127
Not particularly

Not horrific either, but you are almost 100% holding the bar in your hands

>>39519499
>clarence
>bad ankle mobility
you're fucking retarded

>>39519112
>>39519141
It's because it allows for the deepest position, which is nice for oly because they want to catch the bar as low as possible.
But the deepest position is not the strongest, biomechanically.
So he shoots his hips up and knees back to get to the biomechanically strongest position.

>>39519264
>Seems like it'd use a bunch of back to me, but idk.
Back stays straight, so it doesn't do any work.
It just stabilizes the trunk.
The load gets shifted from the quads to the hip extensors.

>>39519675
tfw too injured to put 50% of my bench over my head

>>39519499
wow stop posting.

>>39519738
this

>>39519499
>a tranny who doesnt lift judging a world class athlete

you dont think if he had bad ankle mobility he or his coach would tell him to fix it?

>>39519675
>Belt for ohp
Not necessary, but it is comfy and makes it a tad easier

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>>39519738

>you're fucking retarded

You can see it yourself >>39519656
His heels are already coming off the floor in what should be a regular position, and even his torso isn't as well positioned as it could be.

But I guess it's easier to suck Clarence's dick than to admit someone you admire isn't perfect.

>>39519770

He doesn't have bad ankle mob. His is more than fine for a regular lifter.
I'm just comparing him to the top, and he does lack it.

Also,
>clarence
>world class
I like Clarence but cmon.

>>39519827
just stop posting

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>>39519836

I'm crashing the Clarence circlejerk plane, with no survivors.

>>39519782
Yeah, it basically just makes me feel safer. Not sure how well it works though

>>39519859
on one hand, we have a really cool and awesome lifter

on the other, we have a delusional anorexic transvestite

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Hey guys,

is a 227 / 500 lb squat in my near (8 days) future?

https://www.instagram.com/p/BNPpm8yAy02/?taken-by=jhhb7

>inb4 heels came up
>inb4 fat

>vid related

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>>39519883

>he thinks this is a competition between me and clarence

I love simple minded folks tBh.

>>39519922
t. living off negative attention

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>>39519936

It has high comedic value

>>39519922
hey livia can you help me with the routine you gave me?

>>39519886
APT or just a really big ass?

Also, might wanna watch the knee stability in squats. They're kinda wobbly.

https://soundcloud.com/brainbakerymag/gnarlyguyanthem
a moment of your time fellas

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>>39519955

ofc senpai

>growing facial hair and can't decide if it's ironic or if i actually like it

>>39519960
Probably a bit of both tbqh.

I lean forward at the top of my squat with my ass out a bit.

>>39519991
Trappy, would you be able to give me any feedback on
>>39519886
?

I did 3x3 at 435 lbs and will probably try doing 3x3 at 450 on Monday.

really want a 500 squat.

These were all RPE 8-9 i think

>>39519991
I was just seeing if you'd respond to livia.

do any of you live in central florida? I'm gonna be in Sebring for a week in about a month and I have my skill test that week and was wondering if there's any good PL gyms in the area. otherwise I'll just google them and see what comes up

>>39519886
If you peak very well and have a lot of accumulated fatigue, maybe.

>>39520134
>googling
Heh. That's how I know you won't stay long in Florida.

>>39516929
dont do it for bench, ever

>>39518914
Dude try doing floor flys.

https://www.youtube.com/watch?v=S298ziysRdI

>>39519827
>>39519859
>>39519720
>>39519499
Clarence is 30lbs off Klokovs PR clean and jerk

Also close to snatch

>>39515812
I will never be as strong as him, I can live with that, he won't ever be as fast as me and won't have fun playing basketball, I'm chilling

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>>39519886
"no"

>>39520429
I'd rather we didn't discuss SI joints btw

As a policy

https://www.instagram.com/p/BIDzgilApQ1/

lmao I think I saw some porn with this girl in it

>daily max successfully for a few months
>deadlift work capacity in the shitter

How fix?? For now, moving back to squat two, pull one I think. I'm kind of stuck with a MWF lifting schedule. Open to suggestions though.

>>39520467
https://www.instagram.com/p/BMj73e5Ds6f/

Know for a fact I've seen several with this guy in them

>>39520475
13 sheikos
3

S
H
E
I
K
O
S

>>39520565
Probably after the semester wraps up. For now maybe I'll just spam some medium weight volume and do a bunch of shoulder work and pulling.

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

>I FAAAILED... TWICE

>>39520726
what a faggot

>>39520726
Favorite video that he's posted for a while

>>39520486
Delete this tBh

>>39520745
He posted the "do your conditioning" one the day after I ran the first few miles I've done in mon... y-years so that was timely.

>>39520429
REEE ALL I WANT TO HEAR IS A "yes"

>>39520289
>peak very well
No 500 lb squat it is then

>>39520776
If you can do 450 for 3x3 then maybe

>>39520776
YES

C6W CONFIRMED FOR MAGIC, 420X5 SUMO BITCHESSS

https://youtu.be/LES3xDJ-Bog

>>39516295
KEK

>>39520824
Teach me how you get laid so much despite being ugly and fat

>>39516877
Seems too quick (unkess you crossfit) but still smooth and good form.

I like to sit and sink deep when I go light weight like that

>>39520824
Nice job

If you get 5, how much should you go for when you max out? I too am aiming for 5 reps on week 5

>>39520846
Luck

>>39520854
Idk, not maxing out tbqh, I'd assume that following the scheme Candito has in place (adding 0.03 per rep) would be the way to go, but you should probably ask someone who's more knowledgeable than I am.

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>tfw inflating my maxes

>tfw only on third sheiko
I have faith that I'll bench 200 kg when I'm done with my thirteenth.

>>39520794
Ok, on Monday I'll do 450 for 3x3.

-t. A dead man

Seriously though I think I can do that.

>>39520803
THANKS

>>39519708
dude, its literally like the 4th time i do frontsquats in my life, but my program tells me to do frontsquats so i am. Im using the wrist wraps in the mean time until i have proper flexibility, which i am working on.

And wtf do you mean equipment its literally just a belt and some sleeves lol

>>39520824
>pulling sumo off mats
im sorry i didn't know you were a cheater

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Will i be able to bench 200 now?

>>39521177
Sure you did, you said it yourself, >pulling sumo

>>39521178
w2c

>>39521178
Maybe if you trim that terrorist beard

>>39521209
No its nice

>>39521178
Didnt know Knut is a nazi prison bear

Thought it was swedish for "polar bear cub"

wtf

>>39519127
youre not even attempting a front rack position and your back caved in

BODYWEIGHT STRICT PRESS YEEEEEEEEEEEEEAH

>>39517125
nope I put 2.5kg weight plates under my heels to simulate the heel on a squat shoe cause shit ankle dorisflexion from having torn ligaments in my ankles. Got a lot of scar tissue build up that limits it.

>>39520852
you're actually critiquing my form from over a year ago? kek

I made a poopy pants :[[!!

>>39520824
nice voice

>>39521473
ok sean

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>>39521178

>>39520824
why mats?
normie gym?

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>>39520824
Nice job!
Cheating because mats though :^)

Seems like we're all getting gains these days.
>tfw RPE keeps going down but my butt keeps going up

>>39521932
>>39521932
wait a minute
thats not alex
delete this

>>39521960
Alex was at home for Thanksgiving so I had to get a rando to spot me

Did 4x3 at 225 today and the RPE didn't go over 8.5-9 or so.

>>39521909
Normie gym + hex plates

>>39521932
Thanks senpai.

>Butt keeps going up
Have you tried using constant leg drive instead of lolfed leg drive? You can also definitely afford to bring your feet back, closer to your head.

>>39521932

Start setting up like I told you do and keep your butt down.

>>39521932
Looks great, much better than your legendary 2pl8 attempt.

Sick forearms on that spotter Tbh (no homo)

>>39521980
Can you show me a video so I can try? My plan was when I stall out on this program to really start focusing on keeping it down.

>>39521987
Yeah, he's a strong guy. He was pause squatting 3.5pl8 atg for reps.

>>39521932
have fun bombing on bench because you refuse to keep your ass down

>>39521178
Where to grab?

How do I deal with loneliness and subsequent neediness that drives people away?

>>39522033
Just get a gf lol it's easy.

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>>39522033
just "bee" yourself. buzz buzz... :^)

>>39522006
I'm still 9 weeks out. I have time to work on it. I can also open with a conservative opener if I'm really concerned about it then still.

>>39521995

I can't find any good videos to.explain it right now, buy I'll film what I mean tomorrow and send it to you.

>>39522059
Thanks, lad.

>>39522054
>I'm still 9 weeks out. I have time to work on it.
Hehe mm just like all the lifters who "just need to work a little on depth" or "yeah I know I bounce a little but come competition time I'll learn the commands".

Feets out wider and back more, stop heaving the weight up and start applying leg drive more evenly throughout the lift.

>>39520824
sheeeeeeiiiitttt mang

Looking

>>39522292
>Looking
????

>>39522033
OK dino

>>39519112
Looks like Stan efferdings squat

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>>39522318
Forgot my emoji

I invented a row variation

So, you go to that tricep pull down machine and put it at the top position, and put the two sided rope attachment on it, and kneel on the ground close to the machine. You lean backwards a little and just row the thing to both sides of your chest. It's like a mix of a lat pull down and row and face pull but to your chest and it feels so fucking good

Also new bench PR lads

>>39522360
>>39522292
could you reply to >>39520846 please ??

>>39522360
Thanks famalam

>>39522054
What's your bench programming look like?

> load lmao 385lbs for 5 deadlift
> hits knees on way down
> let it go and come back for another rep immediately
> manage 1

FUCKCHEISBSNA

>>39520824
Holy shit, Paul??? wtf hahahaha

>>39522394
About to go out so I can't type it all up right now but basically bench a fuckton 4x a week.

>>39522394
Mon: 5x10 @ 55% with 2 singles at 2.5kg above last weeks 5x3 before the main sets

Tues: 5x8 @ 60%

Thurs: 5x5@70% with 2 singles at 5kg above the 80% weight afterwards

Sat: 5x3 @ 80%

Add 2.5kg to each day every week

Optional: do a fuckton of upper body accessories

>>39522397
You seem to have mistaken me for another fat dyel, P is for PRutus.

>>39522403
>>39522417
its not that much desu

>just got home after a day of work (with friends) in the cold
stay comfy, fellas, nn

> get bar off the ground 3 times
> stop pulling because it hurts my balls
FCKDBWISSAKBSJSJVAUDHF

>>39522417
Thanks my bench has been shit for a long time so I think I'll run this for a bit

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Can you make nice gains doingn some kind of undulating bulgarian, where you have easier weeks and higher variance to adress weakness, but keeping the frequency super high. And how to fit in diddly?

Am advanced lifter

>>39522559
ayy its little fil

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Is blueshoes a Chad or what?

>>39522574
Pls no h8 i got persuaded by friends to post my face for attention. Pls be kind

>>39522574
And one day i hope to become decently sized fil

>>39522559
>>39522593
oh shit are you the guy that's spotted fil a couple of times?

tell us the truth about filip's 10 fwbs

>>39522578
Yes, blueshoes is a Chad, the hero of /plg/ and the best and most legendary poster on /fit/.

>>39522559
Do greg nuckols slavic swole if you wanna do something like that.

>>39522559
im not sure if its exactly what you mean but i did squatting every weekday for a month, where i would pick a rep range and try to get a new rep pr

worked great, took my max squat which was 'advanced' to a triple just a slight problem of burning my hip flexors out after the month where i couldnt even raise my leg
ease into it and you might be bettter off

>>39522593
dont we all lad, dont we all

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name: bloeshoed

Which straps do you guys like for deadlifting?

I ripped my cheap, thin pair of weightlifting straps and probably need to get something more heavy duty.

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>>39522417

What's this two singles business? Is this modification Sabre approved?

>>39522646
bloeshoed = bloodshed
Blueshoes confirmed for natural born killer

>>39522762
>only 320ish kg

Why are the top wlers so weak at squatting compared to Williams and the like?

>>39520399
His highest recorded snatch was 185kg, c&j was 220kg (more than a year ago). Klokov snatched 205kg and clean and jerked 242kg in training.

>>39522602
Numero uno would probably be me im afraid.

One time fil and i were the only two left. I was doing bench and asked him to spot me. He was wearing nothinf but his sbd IPF APPROVED singlet. Normallt when fil spots ur bench he likes to stand back, but this time he would stand over me and i could basicly stare on his asscrack and smell his scent. When the gym closed we would walk away together like always, but this time he seemed very interested in my evening. 'What are u doing later?' ' do u have any dinner at home?' I was very unsure, but told him that i had nothing in particular planned. Soon after i was invited for bulgur and chicken with the older brother himself.

I dont remember much, but fils immigrant slave Abudulahahhh made us dinner which we soon indulged. He said he wanted to instruct specific secret "deadlift-techniques" which to show included him being completely naked. I was reluctant at first, but his persistence proved too strong. Soon i was shown the
Secrets of powerlifting. The essence, the soul, the platonic form became very clear - and at the same time, the difference between big and small disappered. Unity and fullness was achieved and when two-became-one, i could fully transcend.


Well anyways im ezily top 1 behind right hand and left hand xddddddddd

>>39522762
It is Sabre approved, to get used to heavier weights

>>39522808
this is pretty dank tbqh lad.

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>>39522808
>fil will never be your friend, teach you how to powerlift, and maybe have sex with you

>>39522785
Now, I know this might be surprising, but weightlifters do in fact not compete in who can squat the most weight.

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>>39522808
Truly caused me to ponder....
>>39522959
delete this

holy shit i am lonely

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>>39522808
.....wat

Can I post in plg if only squat and bench

>>39522999
Pls teach me the secrets of powerlifting Filip

No homo

>>39522999
Can you post the knUT you saved a day or two back? It was someone pretending to be you that posted it

>>39522998
Same. I have a gf and friends tho.

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>>39523015
This one?

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>>39523040
>>39522999
>mfw I save every knut fil posts with exactly the same file name so I can pose as him in the future
feels absolutely machiavellian bros

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>>39523040
Danke

>>39523061
phil in his cuck corner LOL

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Is this enough muscle to impress normies?

>>39523094
Okay Dino

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>>39522669
>straps

>>39523094
dude i was literally impressing normies like 2-3 weeks in
they have looooow standards

>>39523094
>arms smaller than sean
jesus

>>39522808
This is hilariois

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>>39520824
>sumo block pulls
Well, you tried.

>>39522669
Ironmind.

>>39523094
No sorry blushew

>>39523174
No bully ;-;

REAL lil fil here. I have no clue wtf that story is about.

LITERALLy NEVER happened

>>39523192
Why do you lie?

>when your roommate tries to establish the hierarchy but you absolutely wreck him and end up on the top

Good pre-gregame tbH.

>>39523212
I, small filupu, WOULD never lie.

IT is not my way of life.

HOW would one live with oneself if one would spread lies.

i have not had SEXUAL RELATIONS with that man

ty for listen

>>39523241
Twice btw.

ggwp

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Real lil fil here.

It all started when i was a young boy, fil was a year older than me but we knew each other for ever because or parents' friendship predated oir existence. I remember we used to wrestle and fight on his trampoline. It was all in good innocent fun, untip one day i remember him striking me in the balls. Normally it would have just been comical, but this time he did it again and again with absort of sadistic viciousness. I remember the pain, and the look on his face. It was primal, he was clenching his teeth and his face had reddened a bit.

Looking back on it, that was the beginning of our sexually violent relationship. He would often use his strength and size to overppwer ne and inflict his cruelty onto me. One time he pinned me down and kept jabbing keys into my ribcage. It was unbelievably painful and he was jabbing so hard i thought the keys may actually stab into me. I grew terrified of fil.

As we got older our fighting stopped and we started to have a more normal frirndship. In the back of my mind thiugh, i always had this urge to get revenge and a general distrust of fil.

fil had grown much larger and stronger as the yearsvwent by, he developed a large round pair of buttocks. I think he was kind of self conciois about it because its not genrrally considrted masculine to have a big ol booty.

I lusted for that ass, i think because of my confused emotions about fil combined eith the hormonal madness caused by puberty and the fact that no girl woukd so mcuh as taln to me.

One night we were having a sleepover and fil had fell asleep next to me, i remember looking at the xontours of that ass and brcome absolutely rock hard. I wanted to be insidr of that ass. I eanted to serve it i wanted to taste it.

I remeber going in and smelling through his singlet at first (fil used to sleep in a singlet for some reason). The smell was inyoxicating, sort of vinrlegary and musky. He smelled so masculine.

Continued?

>>39523241
>>39523248
what is the deal with all teh homos ITT

>>39523192
WHERE DID YOU GET SHIRT

>>39523282
unsubscribe

>>3952328
Nothing to do with that.
kindly fuck off tbH.

too drunk to properly answer tbH.

>>39523301
IIRC correctly it was this site. I AM IN NO WAY AFFILIATED WITH THSI SITE B the, and, way.

https://www.redbubble.com/people/zehda/works/6914209-knut-polar-bear?grid_pos=6&p=t-shirt&style=mens

ALSO I AM NOT homo sex

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>>39523282
I need it

>>39523282
Long story short no homo and your mom will dies if you read this.

>>39523347

>>39523347

>>39523347

>>39523347

>>39523347

>>39523350
>making new thread before bump limit
Fucking accelerate your inevitable suicide already you low IQ deviant

>>39523374
sean you talk like a fag

>>39523374
rekttt

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>>39515898
I made it 4 days ago kek