/plg/ Powerlifting General

First for remembering to do your bodybuilding/pump work when you're not near competition.

>>39560934
Second for Mystery Anon is a C U T E because he fixed your bench

>>39560947
>>39560934

Third for you two make a cute couple :3c

Fourth for I hallucinated in the woods today

5th for scary voicechat

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>>39560947

>fixed somebody's bench
>despite being a presslet myself

Goes to show if you try hard and believe in yourself you can do anything.

>>39560966

Y-you too.

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>>39560987
I just mean the form. I'm still a turbo presslet. I hit a couple clean singles at 235 Monday and I'm going to try maxing tomorrow before I reset my program.

>>39560997
christ you lose all tightness in the bottom

sloppy

the bar is not supposed to rest on your chest when you touch

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When Paul starts making advances on you

>>39560907
Roger estep?

wish me luck lads ;)

>>39561090
what the fuck nationality is prutus

>>39561134
wetback

The lowerbody volume work on BBB fuck with my lower back, even if I drop down to like 40% - I got 3x10 on squats today and was too fatigued to get another two sets.

Is there anything I can do instead? Maybe a leg press variant instead of squat? Or should I drop the volume, drop the intensity even further, do the volume in more sets of fewer reps, etc.?

>>39561134
part of the big nose family.

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>abductor tweaked
>fucking SI pain from sleeping wrong or some shit
>shoulder also funky from sleep posture

What's the most painless way to kms

>>39560907
>no spotters

why? were they just crazier back then?

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>>39561198
just let it take you lad

I got 8x150kg on a MR squat test

Do you think I've got 180 in me?

>>39560997

I'm glad your form won't get you redlighted anymore.

>>39561222
you will know when you test, it doesnt really matter
i dont think i could do 150 for 8 when i squatted 180 tho, but everybody is different and all that

>>39561213
i never before identified with this pic like now

>>39561175
You cutting? How many cycles have you run?

>>39561198
Helium tank

>>39561250
I can do 185kg and easily do 20 reps at 143kg

>>39561250
I prob shouldn't have gone for rep 8 it was some high RPE shit. Form wasn't the best.

Not liking my chances desu but I really want it before the end of the year

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>>39561260
glad i could help lol

you have to get rid of all hope, it only leads to more disappointment
although i would be pretty shit that you just started getting coaching
how much did that end up costing if you dont mind saying
thinking of getting blessing coaching but i know ill get hurt a couple weeks in like always
also anything to share on what the coaching is like

>>39561278
lad i squat 205kg and i still dont think i could do 20 at that Tbh
im not great at reps tho

>>39561290
it will come when it comes, dont get to caught up in it, test a bit more than current max and make jumps till you @rpe10, or less if you were me because i try not to get that close

>>39561305
I'm getting surgery on the 20th

I know I'm close and really want to get that milestone before I get set back

I know its just a number but I've been bloody close a few months ago and had the same problem

>>39561305
Also - do you get a really fatigued upper back from trying to rep pretty heavy weight?

>>39560997

Pls do more Spoto

>>39561305
It's cool so far? I sent in some videos of my meet lifts and got response via video and some talk via email, he had a few suggestions about shoulder rehab, exercise selection etc.

The actual training is hypertrophy focused atm, I think.

My monday this week was

>highbar squat w/ belt x6 @7, x6 @8, x6 @9 plus 3 down sets (load drop)
>comp bench, same thing
>close grip incline press, load 8rm and maximize NoL in 16min

And it was pretty hard because trac said add another set to everything.

Basic setup seems to be m/t/th/f, something like

>main squat/bench + shoulder movement
>main deadlift, bottom focus bench, quad focused movement
>bottom focused squat, touch and go bench higher reps, triceps work (though he recommended I do chest work instead )
>bottom focused deadlift, overload bench (he has me doing slingshot) and either rowing or hamstring work

cost is $99 per month, which I definitely wouldn't have considered paying if I didn't have a decent job

>>39561386
Nobody asked for your input

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>>39561320
ehh you can go for it then, whats the worst that can happen
if i knew time off was coming i probably still wouldnt tho because i still dont think it matters, it would only matter if you didnt come back to lifting, plus a lower pr will be easier to get back to and have you feeling like shit for less time when you get back

i know you want it tho and are going to try so good luck lad

>>39561333
wouldnt really pin point it to that myself
everything gets fatigued in general
i cant really push myself to rep out well then i look at video and see it looked easy
webm related felt fucking awful at the time

>>39561386
oh is this just the first week
were you used to rpe because that is something that puts me off a bit and i think blessings includes it too, everything feels hard to me so if i judge weights for myself ill be really undercutting it

blessings is $65 till the new year, i just dont want to spend money on it when im used to so many set backs

you should update us on your views on online coaching as you go through it, not saying that actual programming, or ill probably ask you again, i would be interested, doesnt seem to be a whole lot of people here getting coaching

>>39561367
Yeah I might try out Spotoshot 2.0 after my meet. I'm going to work on sinking it less at the bottom after I max tomorrow.

WEW didn't realize PhD Dr. PhD Layne PhD Norton PhD was this much of a neck beard https://www.instagram.com/p/BNdBA7jDYcb/

???Bepis??????

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>>39560907
>didn't listen to physio and squatted with a fucked up knee
>sprained my hams squatting 405 and had to bail
>gym policy states that anyone who bails must suck off every single person in a 5 meter radius to finish
>mfw

>>39561433
Not fully convinced

Maybe I'll just do some volume and eat like a pig to gain as much weight as I can for the next few weeks

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Maxed out on JEFFERSON DEADLIFT tonight ama

>>39561573
>he is dead now

>>39561573

No one cares, this is /plg/.

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>>39561573
What the fuck? Am I being memed? That looks fucking retarded

>>39561573
>>39561584
>>39561600
Vid related

https://youtu.be/UchKkIe_Wrk

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>>39561480
It's the second week. First week had less drop sets and reps were 1 higher, plus a couple minor differences

I used rpe for all my training since like, August or whenever I took a short break. I think video is useful for rating rpe because sometimes it'll feel tough but the video is clearly @7-8 in which case I just load the bar with my @9 prediction and #livethegrind

>>39561494
That guy sux dude

>>39561573
How are your balls now?

>>39561618
holy fuck

That bouncing off the floor looks like a fantastic way to snap your shit up

>>39561626
>I think video is useful for rating rpe because sometimes it'll feel tough but the video is clearly @7-8
yeah i get exactly what you mean but doesnt this take away the whole point of the perceived part and maybe if it felt hard that means weight shouldnt be getting added
also ive seen gibbs starting to use it and calling some stuff like @8 where i would probably call 9.5-10
maybe its just not meant for everyone

>I used rpe for all my training since like, August
was this your normal programming and just gauging sets or actually based on rpe

wat do

>constant unilateral adductor pain when pulling sumo (I only pull sumo)
>first occurred about a Month ago
>only 5 days until competition
>after that taking a week off and want to run sheiko but I'm not sure how I can prepare / fix my hips in time

Wat

Do

>>39560907
is that Jesus standing behind him?

guys i have always sucked at bench today i hit 295lb for 1 after being stuck at 245 for a long time thanks to changing my grip width

>>39561721
well for the meet all you can do is hope for the best and maybe try conventional if sumo turns out not to be tolerable
and maybe a bit more rest will do you good

>>39561721
Do Jefferson Deadlifts

Srs

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>>39560907
>tfw rippetoe was a roideroo

Going on a huge cut very soon, 21lbs of fat to lose. It's going to be 2-3 months of PSMF with pre and post workout carbs.

My question is, what should my programming look like during this? I usually prefer high volume high frequency, but I know already that won't fly with >1000kcal deficit.
I was thinking a PPL split would let me keep frequency at least 2x a week for everything, keep workouts short, and let me keep a bit of volume and intensity.

Thoughts?

>>39561868
>2-3 months
you are not doing PSMF as laid out by lyle if it you think it will take you that long.

>>39561895
Im giving myself a wide margin of error.

Im confident in the diet Im interested in how I should plan programming. Don't wanna die when my glycogen runs out mid deadlift

>>39561928
maybe do what power lifting to win did on psmf.
A small gatorade pre workout. Two workouts a week.
day1 5x5 bench 1x5 deadlift
day 2 5x5 bench and 5x5 squat
expect to lose a few pounds on all lifts

>>39561959
To be completely honest I don't powerlift. I just knew you guys would have an idea how to program around a hard cut. I just want to lose as little strength and muscle as possible. I know some is inevitable but I can live with that.

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>>39561573
>>39561618

Btw, I'm not sure if you're the same person who asked me a long time ago what I thought about Jefferson DL and imbalances.

Back then I responded that I wasn't very sure, but I'd say there would be lowerbody imbalances as one leg is hack squatting (quads), the other is deadlifting (hamstrings).

I've actually thought more about the lift, and have experimented with the guys in the gym.

The "one leg is hack squatting, the other is deadlifting" statement is completely wrong.
The actual difference between hack squatting and deadlifting is in the back angle, not the leg position.
Since the back angle is nearly the same for both legs, both legs are acting in the same manner.
The main difference for the legs from what I've seen is that the leg in the front won't contract the hamstrings for the same distance. The distance will be a little bit less. However, this difference is very small unless the lifter exaggerates the distance between the two legs.

So I don't see any issues with imbalance for the lower body, or needing to switch sides.

However, I am not entirely sure about the upperbody. I was supposed to give it some investigation, but back then I just forgot about it.
My first thoughts though is that if both legs are extending at the same pace, I suspect there won't be any issues with muscle imbalance besides the ones that can theoretically arrive from mixed grip (which is not a specific issue for JDLs).

>>39562038
You use the core muscles and lats differently for sure. The weight is shifted the normal leverages for deadlift dont apply as far as stability.

>>39562108
And lowkey ever since Ive focused on Jefferson pulls even over my regular deadlift my sometimes cranky SI joint and back in general feels fucking great

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Any insights on my bench?

Gonna be in Madison on the 18th are there day passes for madtown fitness?

Any of y'all gonna be there Saturday? (In 3 weekends)

>>39561802
Oh yeah for the meet I'm not worried tbqh I am just worried about how the fuck to do volume deadlifts in a real program after the meet?

All of my deadlifting the last 6 weeks has been doing a PR heavy single and no more pulling 1x per week.

Maybe block pulls?

>>39562137
Why the fuck is the bench set right in front of the cardio

>>39562169
Jefferson deadlift to fix hip imbalances built up over time

>>39562182

im kinda jelly of that setup

>tfw ur banished deep downstairs in the corner of a basement far away from any humans

>>39562182
So the cardiobunnies can mire,clearly. I train in a pretty basic comercial gym,its pretty common to see this

>>39562137
>The mighty
>bench right in front of qt cardio bunnies

Where is the gym and where do I sign up

>>39562137
Looks nice
you should lock out the reps fully and wait a short moment before starting the next rep though
Especially on a 3 rep set

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>>39561846

Lith wouldnt be half shitty if he spends his time a little more on actual lifting than posting here

But yeah, instead he trips then posts 0 content with nothing of importance

>2 yrs
>100kg

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>tfw increasing program's prescribed intensity by 6% because I'm a filthy ducking egolifter

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>tfw have to give up benching for at least 2 weeks and twinklex might be able to out-bench you by the time you get back

>>39561682
seriously

Watch it in slow motion. RIP spine

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>>39562583
>getting outbenched by twinklex

>>39562641
Hi my name is GDE

>8x3 squats on C6W

JUST

>>39562583
>not having the resistance and u with me?

baka senpai

>>39562641
Yeah, that's pretty bad.

Almost shat myself squatting. Can somebody recommend a Kegels routine??

>>39562912
Just get a squat plug and you wont have to train your asshole mobility

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>>39561095

Nope, that's actually Rippetoe.
Compare with this pic and you'll see.

I'd guess 250 squat and 260 deadlift if the plates were kg. But they're lb so it's more than that. Also the first plate is thicker in both photos, so it's probably not a 20kg plate. It might be 25 or 50.

>>39560907
Do hip thrusts help with squat or is it just a YouTube meme?

>benched 90% x 6 after 4x2
>90% is now 85%
I like these feels lads.

>>39563374
Glute bridges to warm up and activate my glutes before squats feel pretty damn helpful. I'm weak though so who knows.

>>39563374
Targets your shitter so yeah it helps squats

>>39563459
>it helps squats
You should probably be doing them all day, every day.

>>39561175
Check the BBB section in the book. There are variants with lower reps.

Is Bulgarian-lite a meme for natty?

I'm at 1250 total now. Way too early? Will I fuck my shit up?

>>39561736
Was going to say the same thing.

>>39563033
Fuck, what a beast.

>you can't just focus your OHP

OHP is 100% based on the rest of your muscular development.

triceps, pec, rotator, lats, traps, all delts, abdominals.

if any of those lag the lift lags.

you can't just do more OHP and expect your OHP to go up.

Kek

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>>39562216
>So the cardiobunnies can mire,clearly
kys

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>>39563881

>lats

lol no

>>39563935
The entire post is
>lol no

>if you progress a lift you must do accessory exercises for all involved muscle instead of actually performing the lift!

Can't believe how many retards post on fit

>>39563946

Read the image

>>39563956
The image doesn't say anything about what I critized.
What's your point in telling me to read the image as response to my post?

>>39563374
Best thing for squats is more squats.

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>>39563977

You said lats help and are a must for the OHP.
I posted a complete write-up where it includes an explanation with scientific sources of how the lats are useless during OHP.

You complain about my response and yet cannot put in the effort yourself to read the image posted.

>>39561067
Bro, do you even powerlift?

>>39564024
You totally freaking missed the point.

I quoted a post from /fit/ and laughed at its stupidity.
You know, that's why I wrote "Kek" underneath it and said that "I can't believe how retarded people on fit are".

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>>39563905
>nobody has ever mired me

>>39564085
No, nobdy has mired you.
Probably because you are socially retarded.

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>>39564043

Oh, I misunderstood what you said because "The entire post is " made me think you were criticizing my short response to the other post.

My bad senpai. Here, take this interesting gif... as some sort of... compensation.

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>>39564089
looks like he hit a sore spot.

Is 500 Wilks good? Am I average for an amateur?

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>>39564134

500 is around world champion tier, depending on the weight class.

So you either calculated your wilks improperly, or you are ridiculously strong and never realised it.

>>39564134
john pls go

>>39564148
Oh I added too many exercises. My real one is like 150.

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>>39561487
Link to spoto?

>>39563576
>lite
If your technique is good, you can start working up to it. Just read up on it very thoroughly.

Stay on top of your prehab, and do one easy week for every two-three heavy weeks.

>>39563576
If you're talking about weightlifting, scratch this >>39564226.

>>39563033
was he natural?

>>39564299

No, but it doesn't seem like he used much of it really.

A 70-year-old bodybuilder from my gym suggested that I use intensity day on TM for bench more efficiently if I not only do 1*5, but also a triple and a single afterwards. For example if I were to bench 85*5 that day, I'd try 90*3 and 95*1 afterwards. Will this fuck up my recovery or is it a good idea?

>>39564024
Haino, just do your rows and pullups and don't be such a fag about it

TM intensity day today (ohp week) and my left shoulder has been hurting a couple of days. Will I die today?

What is with the meme that associates the slingshot with spoto press? Isn't the spoto press basically just a paused bench rep?

>>39564624
Spoto Press pauses above the chest, not on the chest.

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>>39560907
Is it OK for beginner?

>BUT MUH SS/SL!!

>>39564679

So does that mean you ideally only want to do spoto press with a slingshot?

>>39564680
DO IT

>>39564680
Looks good
As long as you squat, bench and deadlift at least once a week and don't use a hernia-driving form in all lifts it doesn't really matter what you do as a beginner.

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>>39564531

I'd suggest doing 1x5 85 -> 1x3 85 -> 1x1 85

>>39564695
>>39564624

You don't use both at the same time lol

Spotoshot is basically a program where you don't do regular bench, you do spoto and slingshot, alternating basically.

Basically spoto makes you stronger at the bottom, better at pausing, more stable/firm, etc.
Slingshot makes your lockout stronger and allows you to overload with much higher weights.

>>39564680
5x6 deadlifts, jesus fucking christ

>>39564680

Looks like a meme.

So I'm currently doing Candito's linear program as a beginner (bench 135 lbs, squat 185 lbs, deadlift 225 lbs) and he allows for some optional exercises in addition to the ones he gives on lower days (squats and deadlifts), currently I'm trying to go for snatch grip deadlifts and hip thrusts because I'd like to shore up my deadlift as it's not quite as heavy as I'd like it to be.

Is this the correct way to use accessory exercises (doing separate exercises for isolated muscle groups to aid compounds) or will this just lead to fatigue and stalling?

>>39564531
>For example if I were to bench 85*5 that day, I'd try 90*3 and 95*1 afterwards.
If you do 85*5 for a max you're probably not gonna be able to bench 90*3 afterwards, at least not without it getting really ugly.

>>39564765
Ripp's cocksucker pls go

>>39564808

Why do you need 5x6 deadlifts one day a week as a beginner? Why do you need that kind of volume?

>>39564816
>Why do you need 5x6 deadlifts one day a week as a beginner?
Without mentioning the load your question is sensless.
>Why do you need that kind of volume?
Because volume and lots of accessories are good.

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>tfw lonely

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>>39564996

>>39562137
>those small cuts and edits

nicca u aint foolin me

>>39564786
>Is this the correct way to use accessory exercises (doing separate exercises for isolated muscle groups to aid compounds)

yeah lad. Don't go overboard with the RPE though

>>39561868
>2-3 months of PSMF
Completely unsustainable.

>>39562583
>not just benching through the injury

>>39565116
WEBM
E
B
M

LITH
I
T
H

>RPE

wew

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>>39564531

>Talks about doing 531 on Intensity day
>Post number ends 531

The universe is trying to tell you something Anon

>>39564816
There's nothing wrong with deadlift volume.

>>39564996
>wearing those pants
>two beer bottles on the coffee table
>sweatshirt on the couch

fuck

>>39565374
but a beginner literally doesn't need it like

they will progress on 1x5

there is just no point doing more, for exactly the same result

>>39565470
Doing more work will make you a better deadlifter. You won't stall as soon either.

>>39565470
>there is just no point doing more, for exactly the same result
Why do you think doing more wouldn't cause a greater adaption?

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>>39565470
>>39564816
tell me more

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>>39565771
>play sports

>>39565470

Sure thing Ripp. Have another drink.

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>>39560907
i thought this was a picture of mark rippetoe for like 5 years.

tryin to squish this hard little pebble like turd out of my butthole

Op there it goes First one plopped out and then immediately 20 other little pebbles sprayed out like a sub machine gun like plop plop plop plop plop plop plop plop plop plop plop plop plop plop plop plop plop plop plop plop

What's Bobbys (fat retards) school email?

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>>39565109

So I'm not the only one to notice.

>>39561222
yes. easily.

my numbers were
140 x 10
145 for 5x5
157 x 6

I hit llik a good but hard squat opener

Anyone else sick of hearing fat retard bitch, while and complain in discord?

All he talks about is his broken dick

How he is gay and wants to suck cock

And he constantly bitches about his depressed

Wah wah wah

How about killing yourself??

>>39566424
[email protected]

>>39566533
>>39566424
Okay Dino

>>39566421
eat more fiber

>>39566809
Do cookies have lots of fibre? Because I've been eating a pack of cookies everyday as my supper for the last week

Is Candito literally dead? He hasn't posted on IG or twitter in months. Not even mentioning his almost 12 month hiatus on his youtube channel.

>>39566888
Clarence killed him.

>>39566888
Nothing dead but his ego t b h

Please comment on my form. Where can i improve?
https://www.youtube.com/watch?v=R4-MX_EMYQk

>>39566984
are you squatting on a ramp?

>>39566971
What did you do/say to him at worlds again?

>short arms
>deadlifts are literally torture, everything fucking hurts and it's the same as my squat
>bench isn't even good to make up for it
Fuck it we're freaks

When did you realize that 100% of /plg/ posters are actually Isley's imaginary friends?

>>39567158
trip on Rando

help ples.
i started out eating like 2300kcals and last month i only gain 1lbs or so.
i was wondering i would be fine bumping it up to 3000kcals.
im 5'9 145lbs and i want to be stronk without gaining too much fat.

i did calculate my tdee and such and it said my daily expendature is around 2600. it just seems a bit high, i dunno

>>39567200

You need to be at least eighteen years old to post on this site.

>tfw sexually frustrated to norsefat levels

Friend of mine

https://www.youtube.com/watch?v=SkK5MTdg1XQ

>>39567227
i am 18, 19 this December.
i know, a bunch of grammar fails, breddy tired

>>39567230
>to norsefat levels
Oh you have regular sex but still bitch anyway?

>>39567252
No I mean like intra-sheiko norse

Watching UK's strongest man on channel 5, Eddie Hall is a disgusting fat fuck desu

>>39566984
Is your name actually wank off?

Squat didn't look bad, another angle might be better because you're not having issues with depth or rounding

>>39567200
if you gained 1lb eating 2300, you should probably go up to like 2600

>>39567200
I'd bump for 4000 cals. Serious.

>>39567200
Aim for a 0.5-1% increase in BW per week, eating 10-20% above maintenance (or 5-10% if you're gaining too fast).
When you're roughly 85kgs, you can stay at maintenance for a while before considering a cut. When/if you cut, aim for ~0.7% BW loss per week while eating 5-20% below maintenance (larger deficit if high % bodyfat, smaller if low %). Don't cut too much.

>>39560907
>TFW you will never have Jesus Christ announcing your meet.

>>39567417
why do all PL announcers look the same

>>39567439
They are all the same guy.

>>39567405
>>39567344
aight, thanks guys, i will try 3000kcals in December, then see how much weight i have gained and then adjust accordingly

>>39567399
that seems a bit excessive

>>39567463
Depends on what your goals are and how high of a metabolism you have.

>>39567399
trip on rippetoe

>>39567476
my metabolism is normal.
i gain fat easily, i shed fat easily and i gain muscle fairly easily

>>39567493
5000 calories pulled pork in the slow-cooker anon

>>39567510
L E A N
E
A
N

>>39566888
Fuck you're dumb as shit.

Go download the instagram app, make an account and follow candito.

If you go to the activity tab then choose followers you can see the post that the people you follow like. Candito still comments and likes photos of other powerlifters.

also can be seen on many different conversations on facebook about powerlifting.

>>39567672

Okay mr. Autismo

>>39568022
>is candito literally dead?
and i'm the autismo guy for knowing basic use of social media

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Did muh deadlifts beltless today for no reason

>>39568158

Isley will you come to my uni gym and outlift this fat fuck loser who thinks his 4 plate dl makes him hot shit.

He's a fatty batty boy and he needs showing what's what.

My bench was sloppy tonight. Trying to work on going down much faster to get more out of the shirt.

Then I convinced my lifting buddy/coach to try on my shirt and he did a half rep with 230. First time he's used equipment in eight years.

IF I DONT HAVE SEX SOON IM GONNA SHOOT UP MY JOB

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>>39568168
Where is your uni gym?

>>39568183
>forgot webm

>>39568202

Sheffield. He might be in this thread.

>>39568232
ehhhh that's too far

Just tell him he's weak and pathetic

Isley, when are you moving from your Orwellian country?

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I'm right now pissing people outside of /plg/ off and loving it.

>>39568312
Link thread I want to piss /fit/ off

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I'm right now pissing people in /plg/ off and loving it. Fuckin faggots.

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>>39568320
I piss.

⭐⭐⭐⭐⭐

>>39568320
Should I pay £500 for laser surgery to remove my stretch marks, or should I get a tattoo cover up for cheap?

Don't ask me why I'm asking you

>>39568361
Neither. Just accept once you were repulsive and now you're just... less so

>>39568369
I've never been fat. I got them during puberty. Deep red scars all over both arms.

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Hey guys,

What strength routine do you guys recommend for someone that does boxing 3 times a week and running every other day?

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I know this is the wrong thread but /olg/ is ded.

18 y.o., 77kg, 5'9'', can do 1/2/3/4

What are the chances of me making it on the Team GB weightlifting team in half a decade or so?

Currently doing PHUL, what oly-oriented program should I follow? and what Category do you think I should be competing in?

>>39568428
what did he mean by this
will this make esmeralda or trappy like you?

>>39568423
None because your recovery will go wew

>>39568437
>what are the chances of me making it on the team GB weightlifting team?

On a scale of 1-10, how good are your genetics? Cause you're gonna have to be around a 14

>>39568202
the first 3 inches off the chest in a shirt you have down, its solid its explosive its fast, shelve it and bring it back 4/5 weeks out, work everything from lockout to 3 inches above, touch once every other week for 8 weeks

>>39568423
Idk senpai, probably 5/3/1 with minimal accessories


>>39568461
>It's solid, it's explosive, it's fast
New thick solid and tight anyone?

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Wrist rollers seem so good in theory. Why aren't they talked about more? Are they not awesome?

Never done them personally

>>39568571
why bother unless your grip is a weak point, which doesn't seem to be an issue for most people here.

Is griplet shorts here?

>>39568587
Why bother with squats if your legs aren't a weak point.

Stronger grip will make every single thing in a mans life better.

>>39568646
Couldn't agree more. Do wrist rollers really help grip? Perhaps through increasing size of your forearms.

I double over handed 200kg the other day. Going for 5pl8 soon. Eventually will DOH more than I deadlift...

>>39568646
Because this is a powerlifting thread, we train with the goal in mind of having the highest total. Wasting time and work capacity on exercises that aren't going to give us the highest total is pointless.

>>39568662
thats really good, i doubt i could doh 180kg

>>39568674
Thanks. You definitely could, without a doubt in my mind. Static holds has helped me subconsciously grip things harder, and as a result my grip strength has made huge improvements over night.

>>39568674
I can just barely do 190kg, you could probably do 200 or 220. Bodorio the chad can do 230 for reps.

>>39568705
your grip is better than mine remember, i couldnt hold on to 320

>>39568712
oh...

Yeah

That's weird.

>>39568717
>>39568712
Can you really not double overhand 200kg? Have you even tried?
How often do you do double overhand static holds? (If ever)

I'm weirdly surprised.

>>39568736
>Can you really not double overhand 200kg
I can't

I tried three times to do 215kg, after doing 180kg but not comfortably, once and failed them all.
>How often do you do double overhand static holds?
NEVER

Because I literally don't need to.

t. 325kg equipped without straps

>>39568756
Weird. Fair enough though, I train static holds about once a week.
Had to super set shrugs, static holds and dumbbell rows the other day as I was tight for time.

I recon I added 1/4 of an inch to my forearms as a result...

>>39568736
i warm up double overhand to a single at 180 and that feels awful in the hands

never done static holds or any focused grip work desu

>>39568773
Yeah but this is powerlifting. Why would I waste energy on grip when I know I can pull my next max deadlift without grip issues

>>39568791
>>39568794
You lift way more than me so you're not missing out anyway, kek

>>39568158
>No reason
It's because you out grew the ability to reach the bar with a belt on

>>39568794
Why would you train something that will ensure that you will get stronger in the future?

You're never going to be anything but a low level shade tree lifter.

>>39568843
See >>39568639
Then see
>>39568662

I'm catching up cause you destroyed me when I tried to humbly brag about 180kg the other week.
/5pl8 soon/

>>39568158
>British women
>British men
Brits are disgusting desu

>>39568856
train your weaknesses, atm grip isnt a limiting factor for him

>>39568887
what are you currently training?

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>>39568860
Haha! Keep trying bby you'll get it

>>39568794
>>39568712
How can you even unscrew a lid or turn a doorknob?

Jesus

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>>39568908
may swap it so i pull on week 2 of each cycle, just to keep the movement more than anything

>>39568915
the same way i pull 7 plates... with ease

>>39568915
Do you use chalk or are you natty?

>>39568925
Nice, what program is this? Custom?

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>>39568915
wtf you look a lot like me, webm related, me

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>>39568158
>Asymmettical plate colors

REEEEEEEEEEEE

>>39568947
yeah just lifts to hit weak points with rising volume

>>39568925
Where are the deadlifts?

>>39568956
I don't really see the similarity.

>>39568941
7 plates*
:^)

>>39568947
Yeah chalk and I get along well

>>39568981
the brute strength is there to pull big weights, i need to work on posterior chain strength and spinal stability

this is what the ssb squats and good mornings are for, keep me safer pulling

>>39569005
I mean for your double overhand PRs, are they with chalk or chalk free?

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> get haircut
> total milf
> want to impregnate instantly when I see her hips
> gives me her card at the end
Does she want me to fuck her?

>>39569015
With chalk. Vicious cycle where they're either lotioned or chalked. If I don't moisturize they might crack since I use chalk

>>39569013
You don't think doing the comp movements at least sometimes would be a good idea?

>>39569025

>Go for haircut
>She hands you a business card

You know what to do

>>39569062
like i said i might put something in on week 2

but at the moment im months out, specificity isnt my aim, its hitting weak links in my lifts, no point doing the comp lifts over and over when those movements arent addressing where im weak

>>39569025
Did she rub her tits on you?
>get haircut from a grill, imagine life together

>>39569005
>I don't really see the similarity.
you just look like a stretched version of me

>>39569038
Iktf, I cut my hands doing reeves deadlifts, kept doing them anyway and I had to use straps for about a week and a half before they healed enough to pull without them. I need to take care of my hands a bit more. They're just scabs and dead skin at this point.

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>last week 100kg bench 3x4 is RPE 8
>try 102,5kg
>only get a double at RPE 10
Hah... Ha... Haha... Hah...

Had to put my dog down and am extremely emotional

What are the odds this leads to PRs versus leaving the gym early because nothing is going right

>>39569141
Haha bitchh next Friday I'm scheduled for 225lb x 5 x 1

>>39569156
When my dog died I was 15 and nothing really changed inside of me. I became a better athlete but that was just from getting older.

I got a new dog. She's not as good but whatever.

If you cried you should reevaluate your life.

>>39569156
When my catter died I found it hard to PR. Do a lift you rarely do and PR that instead.

>>39569156
Its pr time friendo

>>39568571
Did them once. Bretty good forearm pump, but I think there are more PL specific wrist exercises. Probably levers (up/down/left/right), crushing, static holds.

>>39569167
Pssh nothing personnel kid

>>39569156
My 16 year old pupper died in January. I have to admit that and alot of other things ended up killing my gains for months.

Don't underestimate the mourning brother. You're probably going to have at least a few tough workouts.

Did SS and been on Texas method for about 2 months. Stats are lbs 405/255/450 was previously eating 5-6kcals now about 4.5k tips on how to still progress?

>>39569312
>eating 5-6kcals

Lad..

If you're not progressing, up volume.

>>39569341
I am progressing

The thing I like about eating less food is my shits take like 30minutes less than they did with GOMAD

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R A R E Z A C H

>>39569469
Who dis

>>39569477
Rarezach

>>39569469
I am sad to see he once suffered from an eating disorder and became a skeltal, truly horrifying

>>39569469
Doesn't look bad at all.

But should i recognize this man and if so, from where?

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>>39569477

zach

>>39569513

yes

>fell while doing farmers walks
>Ate shit in front of the whole gym
>Basically screamed fuck really loud
God damn it

Trappy I'm trying to explain to my friend who doesn't even have 1/2/3/4 yet that running PH3 is a bad idea. Pls help.

>>39569513
He's ripp's prized milkbaby
>>39569545
KEK

>>39569611
Ask him why he wants slower progress than he could actually get

>>39568843
Jej

Fucking boardie man

How's weak Isley mode treating you?

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>>39569539
we found his facebook trappy. This is him now

>>39569545
Petition to change your trip to Just Retard or Twink Retard

>>39569539
Got any rare hainos?

>>39568232
W-what gym?

>>39569611
why are you friends with Sean?

>>39569641
Slow progress is way better then progress that is too fast you fucking retard.

>>39569660
I'm not a twink, and I'm still pretty fat. Maybe after my next cut

>>39569672
That's irrelevant, there are various degrees of progression between too slow and too fast. I'm not saying he should run TM with 10-15 lb progression, I'm just saying there are better, faster, sustainable options for someone that weak.

>>39569641
because he's a physiquefag

>>39569691
No shit, anything is better than ph3

Only retards run that

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/crushing hard on future house/

>>39569545
>mfw

>>39569611
>>39569641
i trying to explain how unreasonable volume at an early training age sets you up poorly for the future. anyone got charts?

>>39569799
Jesus fuck are you buda kek

>>39569799
>unreasonable volume at an early training age sets you up poorly for the future
Why do you think that?

>>39569799
it doesnt

Sup faggots

>>39569799
Just tell him that he will outgrow the program, as in he'll get stronger faster than ph3 accounts for.

>>39569824
who are you?!?

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>>39569799
Oh Jesus fucking Christ Sean quit talking about yourself in the third person for Christ's sake

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>>39569611

>1/2/3/4

That means nothing.
Someone who weighs 90kg will reach that easily, someone who weights 60kg will take much longer and probably need a more advanced program.

In any case PH3 is a meme he should do Sheiko instead.

>>39568202
>>39568158

CUTE :3c

>>39569664

It's up a hill. Next to a swimming pool.

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>>39569858
>nothing
It means nothing because you struggle with it, haino. You hobbit looking charlatan faggot.

Friendship-anon here, i woukd like to formally announce my alliance with sean. He's the only one on discord who isnt a total fag and seems to be a pretty cool guy. I think we can utilize this alliance to raise the bar in strength sports, shit posting and our lives as a while.

>>39569898
>raise the bar in strength sports
Sean doesn't compete in any """sport""" so don't mention that faggot among men.

>>39569898
ok mohammed

>>39569917
Calm down sean, we are allies now

>>39569929
Fuck off haino/sean.

>>39569927
Your bullying does nothing as you cant even 4pl8 and might as well be lith

same thread since last night
feels strange to be back to this

Also i am mad that no one acknowledged my arts and crafts. I would like to formally anniunce my anger at you all

>>39569940
Agreed. Anyone under 1200lb total regardless of weight should not trip and should most likely kts (kill them selves) this includes traps.

>>39569940
I pulled 4pl8 already abdul

>>39569978
4pl8 describes 4 plates on BOTH sides of the bar Pman

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>>>/discord

>>39569962
i total less than 1200 while squatting and deadlifting more than 4.5 plate and have over 400 wilks,
to be under 1200 is a feat in itself

>>39569982
I even did it in lb plates

>>39570004
A literal t-rex
I'm impressed

>>39570012
I would like to take this oppprtunity to say that first of all, i dont believe you and secondly i am officially lashing out at you because you ignored my hard work on arts and crafts instead of giving me a well deserbed pat on the back amd 'attaboy'.

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>>39570030
attaboy

>>39570041
Ok thank you, we can now move on together, as friends. I am willing to give you the benefit of the doubt, you probably did pull 4pl8 and are superior to lith even though you have bizarre ideas about penises and are unwilling to blurple me.

-Respectfully

>>39563935
Do you have a bench press version of this?

>>39570026
thank you

>>39569858
i know it's a meme lol he just like the idea of high volume and BB accessories. i've told him he can do that with other programs but he really has a boner for layne or something.
>>39569808
>>39569810
>>39569843
wew guess i'm just retarded

>>39570057
You're okay too, but I highly recommend doing your business in a nice clean bathroom instead of on the side streets or 'beaches' of India

>>39570179
When in india, shit as the indians do. Its all about respect and integrating culturally.

>>39570203
Why assimilate into inferior cultural practices when you can demonstrate to the population the increased efficiency and practicality of pooing in the loo?

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Damn A***n have you been working out at all? You've lost some weight!

can I get an order of kms ples

reposted, can't even get the fucking post right.

jesus christ

pic unrelated

>>39570297
I count six plates, nigga

>>39570310
I count two sides, nigga

>>39570310
hello weak faggot in /plg/
don't tell anyone I said this

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>>39570317
Happy somebody got it

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Can I get a form check?

>>39570401
¿Meu príncipe?