/plg/ - powerlifting general

File: image.gif (535KB, 478x298px) Image search: [Google]

535KB, 478x298px

>>39721005
Ok dino

File: bbttg.gif (480KB, 480x288px) Image search: [Google]

480KB, 480x288px

>>39721019

Ok Sean

I just squatted after over 1 month break because of hip injury. Unless I did the negative part VERY slowly I would still feel my right hip twitching below parallel. I felt the same on leg press when my knees went less than 90 degrees. Some guy who apparently had the same problem asked Candito on twitter and he told him he needs to warmup better, and I did yet I could still feel it. Any ideas?

>>39721005

>>WAWTT
Bench, seated press, and upper (non-back) accessories. Should be pretty comfy.

>>WAWET
Probably a garbage plate with double meat. It's cheap and delicious.

>>WAWLTT
Johnny Cash.

>>WAWFT
Pretty good. I got to use my sledgehammer on some ice while shoveling the driveway this morning, and I get to see the gf for the first time in a week tonight.

File: 420sucka.gif (232KB, 400x300px) Image search: [Google]

232KB, 400x300px

>>39721073
>I get to see the gf for the first time in a week tonight.

GUESS YOU'LL BE USING A DIFFERENT KIND OF SLEDGEHAMMER TONIGHT OHOHOHOHOHOHOHOHOOH

File: image.gif (3MB, 478x298px) Image search: [Google]

3MB, 478x298px

who here #TeamTrappy

I honestly don't understand how someone could be #TeamLith

Like he's a retarded newfag child, please someone explain if you must

>>39721148
Lith hates me for some reason and trappy is nice to me so i guess team trappy

>>39718668
>(you)

>buddy's coming over and we're to kill some mulled wine before hitting the christmas market

Fuck, goodbye gains. At least I can bulk on dem dere nuts when on christmas market.

>>39721184
Okay but you forgot to hashtag it

File: BarberLaughing.webm (173KB, 720x360px) Image search: [Google]

173KB, 720x360px

>>39721116

File: image.jpg (247KB, 1600x1600px) Image search: [Google]

247KB, 1600x1600px

410lb 6 sets of 3 felt good (squat)

>>39721394
Is that maki

>>39721405
Its akari

https://youtu.be/vtvhU5IwpPg

Blueshoes was on Fraser valley creep catchers

(Pedo hunter show)

For meeting up with a 14 year old
LMAO

>>39721424
Those round back squats are painful to watch

>>39721424
>>39721473
Wrong video

Meant this one

https://youtu.be/qEXREYg1fYo

>>39721489
What time is it at

>>39721424
Where the fuck are that skeleton's knees going?

>>39721505
The entire video
It's blue shoes

File: mike using the boardshorts emoji.png (23KB, 610x252px) Image search: [Google]

23KB, 610x252px

>>39721005
>WAWTT
a lot of chinups
a lot of OHP
a lot of horizontal rowing
a lot of curling

>WAWET
nothing yet, gonna have bananas and coffee pre gym and chicken and lentil soup later

>WAWLTT
https://www.youtube.com/watch?v=q4QeP0jf6SY

undeniably the best punk album of the 2010s thus far

>WAWFT
twinkish, first sub-210lb weigh in today. gonna be below the official man weight limit before I know it.

>>39721526
Nah blue shoes has Olive skin and is way bigger

>>39721546
The video is from November you 17 year old fucking retard Jew Cunt

>>39721424
What the fuck.

File: image.jpg (18KB, 300x168px) Image search: [Google]

18KB, 300x168px

>>39721569
Your point ? I was only pointing out the guy looks nothing like blueshoes

No need to get upset :)

>>39721597
Kill your self

File: image.jpg (155KB, 800x741px) Image search: [Google]

155KB, 800x741px

>>39721613

does anyone know how tall cam mackenzie is?

File: 1441728078009.png (93KB, 367x341px) Image search: [Google]

93KB, 367x341px

>>39721394

Good to hear it went well despite feeling stiff at the start.
Those are the 6x3 sets at 80% right?

Do you have access to an incline bench? And two blocks of wood to use for deadlifts from boxes?

>>39721679
Is that maki

File: image.jpg (215KB, 1600x900px) Image search: [Google]

215KB, 1600x900px

>>39721679
Yea it was 80% inflated the sheiko a bit

And no to both but i know how to make my bench incline also how high does the boxes have to be so i can improvise on that too

>>39721718
is this maki

File: deadlift from boxes height.jpg (176KB, 960x540px) Image search: [Google]

176KB, 960x540px

>>39721718

The inclinination doesn't need to be high. 30-45 degrees is fine.

The height is pic related. You can theoretically use the rack safeties, but that can destroy your bar. As in, bending it permanently.

Some people do it by stacking a pile of plates for both sides, but that is only viable if you have enough spare plates.

Or you can just improvise, if you can find a way.
If you can't, there are changes to the program that can be made.

File: 3ee483888ebea295e14633.jpg (218KB, 654x977px) Image search: [Google]

218KB, 654x977px

>>39721756
>>39721711

You need to findd a better meme sean.

>>39721806
its not even a meme and im not memeing and serious when i ask that but thats maki who you just posted right

>>39721783
Could i just use my rack?

>>39721835
You can theoretically use the rack safeties, but that can destroy your bar. As in, bending it permanently.

File: 1439470703106.png (413KB, 960x720px) Image search: [Google]

413KB, 960x720px

>>39721835

If the plates touch first, then you're good.
If the bar touches first, then it can permanently bend the barbell. It might not happen ofc, if you lower the barbell decently slowly. But there's always a risk.

>>39721825

Ok so if it's not a meme then you're just very low IQ and high level of autism, right? Since you have so much issue recognizing a character's face.

File: aerobic-step-grey-platform-risers-product-large-6206.jpg (84KB, 600x399px) Image search: [Google]

84KB, 600x399px

>>39721783
Can two of these stacked on top of each other support the weight of a heavy deadlift or am I gonna break a bunch of shit and look like an asshole in the gym?

File: EVA Step.jpg (9KB, 300x200px) Image search: [Google]

9KB, 300x200px

>>39721876

That one will be smashed to pieces 100%.
You're better off using one of these

>>39721869
Its a wl bar does bend easy (ive done rack pull on it with 600lb for reps and no bend but i can put ripped carpet so le knurling is good (or just get enough ripped carpet to use as boxes lol)

Does bend easy but not permeantly*

>>39721869
Is that a maki?

File: mfw a tranny tries to talk to me.gif (3MB, 472x298px) Image search: [Google]

3MB, 472x298px

>>39721869
>autism

nice projection

File: 1442194985084.jpg (139KB, 552x717px) Image search: [Google]

139KB, 552x717px

>>39721911

I didn't say you have autismo, I said it's a meme. You're the one who's saying you have autismo and it's not a meme.

;)

>>39721900

Well, barbells aren't very cheap (at least here kek), and even Eleikos can bend permanently if they hit with the bar first and enough force.

So I'd say it's $afer to just not do it.

However, you can do it for this workout, since it's tomorrow already, and then during the week look into finding two blocks of wood or whatever material that can withstand the weight.
Just be sure to lower it while decelerating the weight a bit.

Trappy post sheiko spreadsheets links

>>39721968
is that maki

File: Sheiko board height.png (327KB, 616x771px) Image search: [Google]

327KB, 616x771px

>>39721969

Here's all the spreadsheets:

Beginner
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/edit?usp=sharing

Intermediate Small Load
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing

Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing

Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing

Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing

>>39721978

inb4 are those maki

>>39721968
Is this a maki

>>39721988
Why would a picture of boards be misidentified as a Chinese cartoon character

File: strongterrone.webm (3MB, 640x640px) Image search: [Google]

3MB, 640x640px

>>39721978
Thank you!

>>39721968
Trappy, what equipment do you have in your home gym? Where did you buy it?

>>39722021
I just use Hainos Tbh

reckon belkin could deadlift 500 desu

File: D1 bar.jpg (92KB, 600x600px) Image search: [Google]

92KB, 600x600px

>>39722021

All the equipment is from brazilian stores or built by me and my dad.

>>39722020

Anytime!~~

Hey Im trappy chan.

You silly boys will be seeing lot sof me around here.

Just remembwr, i start arguments on purpose them ignore you when you actually have a valid counter argument.

thanks :)

Why is trappy into weightlifting anyways`? isnt that kinda masculine and everything you aspire not to be

>>39722098
Can I shove my tongue up your anus, maybe?

>>39722107
needs to use that extra test somehow

>>39717544
if i were `your bf i'd never leave `your side ;D

File: Yagi Kanae.webm (3MB, 854x480px) Image search: [Google]

3MB, 854x480px

>>39722107

It doesn't make you masculine if you don't take roids. And I focus my training mostly on lowerbody.

File: 15a87b33-479f-452a-a10d-c3ebfc92b638.jpg (48KB, 500x750px) Image search: [Google]

48KB, 500x750px

>>39722077
just got done about to edit and upload

>>39722140
post progress pic of lowerbody

>>39721424
lmao finally found someone weaker than me

File: plg fapgame 3.0.jpg (2MB, 2000x3685px) Image search: [Google]

2MB, 2000x3685px

Should i make a plgfapgame 4.0? i got enough new pics with

alex from plg ex
prutus sister
prutus onitis
blonde livia
mysteranons gf
sabres wife
isleys new one night stand

>>39722153
This

>>39722140
>>39722140
weightlifting is deemed a masculine activity you reject.

>>39722173
you can add liths (ex)gf and styx

>>39722173
>normie twinks with qt gfs
reeee

>>39722173
4 and 5 are the only ones worth lifting for desu

>>39722204
fuckkk i forgot ill do that
not styx tho she isnt plg

File: Kaz slowmo.webm (2MB, 1280x720px) Image search: [Google]

2MB, 1280x720px

>>39722173

No.

And Sabre left and doesn't intend on coming back.

>>39722142

No hurries bby.

>>39722153

Nice try but no, I'm taken.

>>39722193

So what?

>>39722173
I would play if you made it.

>>39722227
>doesn't intend on coming back.
he posted like a week ago

>>39722238

This was yesterday.
Said he wants to change his life for better and stuff.

File: faproullete 2.jpg (3MB, 2000x3000px) Image search: [Google]

3MB, 2000x3000px

>>39722237
heres #2 for your records, will post the first one as well in a minute..

>>39722077
>All the equipment is from brazilian stores or built by me and my dad.
in which stores can i find 0.25kg and/or 0.5kg plates?
i`ve been told Centauro would have them but the one in Metro Santa Cruz and the one in Shopping Eldorado didn`t have it

>>39722237
>>39722253
here's the first one

maybe after #4 ill make a greatest hits one..

which colour should #4 be?

File: 20161209_231749.jpg (1MB, 2592x1944px) Image search: [Google]

1MB, 2592x1944px

>>39722173
dont forget blueshoe's mom

File: plg fapgame.jpg (3MB, 2000x3000px) Image search: [Google]

3MB, 2000x3000px

>>39722259
forgot pick :p

File: 1442194985089.jpg (123KB, 403x542px) Image search: [Google]

123KB, 403x542px

>>39722256

I got my 0.5s from a random crossfit store. It wasn't cheap if you consider the $/kg but I was like "fuck it, I'm not gonna find these anywhere else anyways".
0.25kg you could just make it yourself, or make 1s into 1.25s by adding steel plates to it, or use more clips if you know how much they weigh.

>>39722259

Penis pink

>>39722259
>which colour should #4 be?
red

Bodorio has a qt sister
i wish she was my gf

>>39722173
>purple hair

What was she thinking

File: 3ee483888ebea295e14637.png (404KB, 993x902px) Image search: [Google]

404KB, 993x902px

>>39722370

It looks pretty good on her tBh

File: _s4yvHeRy2k.jpg (179KB, 1440x2160px) Image search: [Google]

179KB, 1440x2160px

>>39722388
https://www.youtube.com/watch?v=23HTgXoz9fY&feature=youtu.be

>>39722388

So you're brazilian? I don't normally visit the /plg/ but I reckoned I could find tips for my squats. Having that said...

I am also from Brazil and I'm building a homegym. What stores did you use? How much did you spend total in reais? I'm building my rack, but did you buy yours?

Would appreciate this information a lot, thanks.

>>39722173
Roll

>>39722485
Mmhmm yeah that's good, first find all the stores then find all the gyms and use it to triangulate a likely location

Why doesn't Trappy want to meet with me?

It could be in a public place like Ibirapuera Park if she is scared like she said yesterday

>>39722530
why do you want to meet a faggot is the real question. Search your feelings

>>39722558
she is qt
[spoiler]and i need friends irl[/spoiler]

>>39722447

>bench with no second set of racks and the safety bars that low

Wew you brave lad

>>39722447
Is those maki???

File: barbell c bz.jpg (540KB, 1000x1000px) Image search: [Google]

540KB, 1000x1000px

>>39722485

I bought my barbell from D1fitness. You have very few options for actual high quality barbells, and D1 has the best of all. Their black zinc or black zinc with chrome sleeves are AMAZING.
It's as good as the best international barbells. 4 Needle bearings with bronze bushes, 28.5mm diameter, WL and PL marks, all of the correct sizing, very good steel (unlike most other places that use shit steel).

Be aware though, their knurling can be quite sharp. Initially it's just medium... but once I cleaned the chalk off the bar and the knurling became as sharp as blades (regretted my decision to clean the chalk immediately).

Also they have no centre knurling. But that isn't really a big deal imo.

The weight I bought cheap iron weights from Mercadolivre. Make sure to use a scale to weigh them though, cause these iron weights are never what they indicate and can be quite off sometimes.

We also bought rubber flooring to get the barbell to competition height (20cm from the floor to the bottom of the barbell), and to protect the floor for deadlifts.

>>39722447

Watching! :3

>>39722530

No I can't.
Please stop asking and don't go after me on social media or IRL.

Appreciate it.

>>39722576
No clue what you mean to say other then they safetys being low

>>39722683
The*

Question about fatigue management, plg.
I'm doing my own (pretty simple) linear periodization. I've added in volume for this cycle, and my global fatigue threshold (can't sleep, not hungry, everything is too heavy, I've had these signs of needing a deload before) came for my second-to-last workout before my deload week.
How can I extend the period before this threshold? Assuming sleep and food are handled within reason, what can I do to keep that limit at bay for just a few days longer?

>>39722683

That was all I meant to say, just seems like you (or at least I would) would have trouble getting out from under it if the rep was failed. I'm just shitposting my man carry on

Sheiko is making me hate lifting guys

>>39722849
Why

>>39722665

lmao

File: 3ee483888ebea295e14647.jpg (504KB, 752x1062px) Image search: [Google]

504KB, 752x1062px

>>39722447

Bench:
The bar is still not motionless enough. It waves from one side to the other.
For the tuesday workout, do the bench like this: Only lower the bar until it's a hair away from touching your chest, but don't actually touch it. Hold the paused bar there - stay firm and try to keep it motionless.
This is just as an exercise, ofc, in comp you have to touch your chest.

But the point here is to learn to hold the bar with your muscles and keep it motionless and stable, instead of resting the bar on your ribcage a little bit, or have it move around during the pause.

This is what you should work on improving for now.

Squat:
Your squats look beautiful, really.

The only thing I can add here is that you're going too deep. It's not a problem for training, in fact it probably makes you stronger. But for competition you only need to go past parallel. That means if you go ATG on a comp, you could've used a heavier weight and only gone below parallel instead. And what counts is the weight you lift, not how beautifully you lift.

Now, here's the deal.
In my opinion, you should continue squatting to the depth you're squatting, and only worry about getting used to higher depth as a comp approaches.
But in Sheiko's opinion, you should squat to slightly deeper than competition, but not too deep. For him, squatting too deep is a mistake that has to be corrected (he even suggests using boxes for that).
He's kinda nazi about these things, wants you to use the exact same technique in training and on a comp. The merit of this is that you won't commit technique mistakes, or misjudge things like depth.

I wouldn't worry about this right now, and would say you can continue squatting deep. It might make you stronger in the long run.

But these are the opinions about it. So you can ponder on the issue and decide for yourself what you think is best.

Miss gym for 3 days come come back hit 4 more reps on same weight, what gives.

I am doing Candito 6 week, last few workouts have been bad i missed a few reps been busy with work and only just managed to get to the gym today and hit a PR and dropped a bit of weight.

Is the 5/3/1 bench programming sub-optimal?

Cutting and doing bbb, squat, diddly and OHP have gone up, bench not so much.

>inb4 bbb on a cut is suicide

well it's fuckin working init

File: 3ee483888ebea295e14630.jpg (266KB, 850x1181px) Image search: [Google]

266KB, 850x1181px

>>39722736

I wouldn't keep pushing. There's no point in that, you've already done more stress than you needed to. One more workout isn't gonna change much when your body hasn't recovered from the other workouts to the point of fatiguing you.

Go into your lighter period, get some good food, drink some milk.

>>39722849

What happened bby?

Miss gym for 3 days come come back hit 4 more reps on same weight, what gives.

I am doing Candito 6 week, last few workouts have been bad i missed a few reps been busy with work and only just managed to get to the gym today and hit a PR and dropped a bit of weight.

Am i better of missing workouts to make gains, or is my recovery just shit.

File: 1481833418090.webm (274KB, 640x360px) Image search: [Google]

274KB, 640x360px

What's the easiest way to DL a YouTube video, crop it and convert it to a webm?

>>39722921
That wasn't my question. Maybe I wasn't clear. I'm asking for next time, because I don't want this to happen again.

>>39722918
5/3/1 is alright you will 100% make gains and wont stall but its slow as shit and you could probably make better gains on another program depending on how advance you are.

File: image.jpg (88KB, 960x960px) Image search: [Google]

88KB, 960x960px

>>39722890
Yea i noticed that on my bench when editing ill do spoto press like you said

And yea ill worry about cutting depth on squat later

Also if i had a meet that i was able to go to would i be able to skip prep cycles (implying i had one left or was in the middle of one) and go to the comp cycle ?

File: 1442194985111.jpg (51KB, 246x425px) Image search: [Google]

51KB, 246x425px

>>39722939

Fix your program. I can't really say how, I haven't seen it.
But it's either too much volume or too much intensity or both.

>>39722918

>only one day of bench volume per week

Also,
>expecting bench to go up a lot when you're cutting

>>39722924
>>39722924

keepvid
webm for dummies (or something like that, never used it myself)

>>39723114
roll

>>39722942
I'm thinking about sticking to it while I bulk too, just for the high volume. But I've always had trouble putting on size.
I'd say I'm probably just verging on advanced now: 177.5/115/195 (though diddly i think is now over 200 after volume PR) at 71kg bw.

>>39723059
Well I switched OHP bbb sets for bench bbb sets but 2 days a week still isn't that much volume.
Only trying to increase it very slightly like my other lifts, any progress is progress. Especially on a cut.

i think its my greatest work yet

Can anyone post a sensual picture of trappy

t. >>39723130

>>39723114
>>39722272
>>39722253
>>39722173
I'll be taking pre-votes and suggestions from people to decide who the to 9 should be in the greatest hits edition

File: NaotaNotImpressed.jpg (36KB, 720x480px) Image search: [Google]

36KB, 720x480px

>>39723059
>don't recover better, just do less work
Christ, trappy, really? I try to be nice even when I'm on 4chan, but that's just shitty advice. It's only off by two sessions.

>>39723130
>>39723158
fuck you no one beats their dick off to my princesa

>>39723114
Literally never seen Styx and I've been here since the beginning

People please share your pictures of bulked isley

>>39723193
posts as anon, username on the discord since its required

>>39723178
Do more volume and use longer cycles. Best way of learning to handle volume is doing more volume.

If you want to keep doing your program, make some sessions slightly easier/lighter to allow for better recovery.

>>39723114
roll

File: 1477781882081.jpg (51KB, 604x453px) Image search: [Google]

51KB, 604x453px

>>39723218

How about young qt Isley

File: photo.jpg (18KB, 251x251px) Image search: [Google]

18KB, 251x251px

>>39722140
why does she start the clean with her hips so low? wouldn't it be more powerful to hinge with your hips?

>>39723219
>posts as anon, username on the discord since its required
Oh. Thanks m8.

>>39723114
Holy fuck is paul uggo

>>39723257
R A R E

>tfw Isleys potential for natty aesthetics is second to none despite being a fairly average powerlifter

File: Capture.jpg (33KB, 404x310px) Image search: [Google]

33KB, 404x310px

>>39723258
they're not that low

File: 0c4c26848609322acbdea614aa6443c3.png (482KB, 988x700px) Image search: [Google]

482KB, 988x700px

gonna drink rum and coffee and go try and train

>>39723257
Oh wow I really, really, really like this picture.... Can I download it?

File: CJcummings.png (518KB, 774x431px) Image search: [Google]

518KB, 774x431px

>>39723300
she's basically just standing up with the bar. Look at CJ's hips right here

>>39723338
He has long femurs and she has short ones.

File: Screenshot_20161217-154826.jpg (879KB, 1435x1458px) Image search: [Google]

879KB, 1435x1458px

would you guys miss me iff i killed myself

File: 1464287515294.jpg (500KB, 1080x1080px) Image search: [Google]

500KB, 1080x1080px

>>39723039

You can leave the prep cycles at any time.
What Boris recommends is that you finish the prep cycle you are in, and reduce the weeks from the initial weeks of the comp cycle, as needed.

The cycles are made so their curve of volume/intensity, when put together in order, follows Boris' strategy for volume planning, adaptation periods, fatigue management, and intensity training.
What this means is basically the first prep cycle starts off relatively chill, and progressively goes up to the second prep cycle which is hell itself, etc.

With that said, the point of continually increasing the volume isn't because it's better than the lower volume at the start.
It's because your body will adapt, get used to the initial volume, and will need progressively more volume.
But when you're at the start of it, the initial volume is great to bring adaptation (progress, growth, resistance to volume, etc), and the volume at the top of the program would be far too much.

And the point of my boring rambling is simply to say: There's no negative aspect to quitting on, let's say, prep 1. You didn't just waste time. The work you've done will produce results - for the very advanced lifters, maybe not enough results to be notable, but it's certainly not lost just because you skipped the other two.

>>39723178

He specifically said "assume I will take care of sleep and food".

File: 1478707467915.jpg (18KB, 225x225px) Image search: [Google]

18KB, 225x225px

>>39723349
>pulling the femur card

hue hue hue hue

>>39723338
>>39723349
and CJs tech sucks

you have to realize in WL the pull off the floor (for most) is gonna be the easiest part. and its almost never limiting (even if it feels heavy off the floor).

its better to pull in a way that makes it a bit harder off the floor if it puts you in a better position for extension. because the limiting factor in a clean (and snatch.. and jerk) is how high you can pull the bar (and how high you can throw it up in the latter of the 3 lifts).

makes sense?

the optimal position to pull as much weight off the floor as you can is not the optimal position to setup for pulling the bar as high as possible.

because the bar recieves the most energy at the hip (at ext), not off the floor.

the pull off the floor is just a means to an end.

>>39723388
it wouldn't be like that if they didn't pull with their arms

>>39722447
> mfw not lifting to Katyusha

It's like you don't want to be strong

File: 1480477412013.gif (651KB, 500x373px) Image search: [Google]

651KB, 500x373px

>>39723351

Everybody hurts sometimes, blueshoes.
Don't let it get to you, you're starting to make good progress on your training.

https://www.youtube.com/watch?v=NLlOeGeVih4

>>39723114

Discord* fap roulette 1.0

File: image.jpg (537KB, 1080x1920px) Image search: [Google]

537KB, 1080x1920px

>>39723359
A lot of people are saying that im not advanced lifter due to mine age and mine training experience, why do you think im advanced? Or do you not?

>>39723434
Eh lifting to red army choir all the time gets old desu

File: 3ee483888ebea295e14623.jpg (127KB, 800x1177px) Image search: [Google]

127KB, 800x1177px

>>39723469

The definition of "advanced" most people in this side of the world use is based on the system that Rippetoe and Pendlay came up with. It measures time and speed of progress, but ignores things like weight you lift.

Sheiko uses a different system, based on the soviet training system. It's mostly judging bodyweight and lifts, according to age. So technically he would consider you very advanced, you're probably at candidate to master of sport level or more (it's been a while since I've checked the table).

As for the program, when asked about whether to train 3 days (intermediate program) or 4 days (advanced program), Sheiko responded with "if you can train for 4 days, do it."

>>39723469
youre not advanced after 2 years of training.

its just a fact. even if youre hitting the WR after a year youre still not advanced.

youre a freak, but relative to your potential youre not advanced

>>39721005

>but welcoming of all strength sports.

So weightlifting, strongman, American Football, Rugby Union Football, Ice Hockey, MMA, golf, baseball, Canadian Football, Australian Football, arm wrestling, and professional wrestling?

File: PL table.jpg (69KB, 640x435px) Image search: [Google]

69KB, 640x435px

>>39723469

Here. This is the Ukraine one, but they all came from the same soviet system.

File: image.jpg (31KB, 432x172px) Image search: [Google]

31KB, 432x172px

>>39723574
I think i found the normal one
Also what numbs (based on what i have now) to become msic ?

>>39723594
I know i could add it up but i mean that would be expected with my lifts now i mean if that makes sense

>>39723469

Merited Master of Sport of the USSR, (Russian: зacлyжeнный мacтep cпopтa CCCP, abbreviated as "ЗMC", sometimes translated as Honoured Master of Sport of the USSR), equates to international champion who has made valuable contributions to the sport

Master of Sport of the USSR, International Class (Russian: мacтep cпopтa CCCP мeждyнapoднoгo клacca; abbreviated as "MCMК"), equates to international champion

Master of Sport of the USSR (Russian: мacтep cпopтa CCCP; abbreviated as "MC"), equates to national champion

Candidate for Master of Sport of the USSR (Russian: кaндидaт в мacтepa cпopтa CCCP; abbreviated as "КMC"), equates to nationally ranked player

First-Class Sportsman (Russian: cпopтcмeн 1-гo paзpядa), equates to regional champion

Second-Class Sportsman (Russian: cпopтcмeн 2-гo paзpядa), equates to state champion

Third-Class Sportsman (Russian: cпopтcмeн 3-гo paзpядa), equates to city champion

First-Class Junior Sportsman (Russian: cпopтcмeн 1-гo юнoшecкoгo paзpядa)

Second-Class Junior Sportsman (Russian: cпopтcмeн 2-гo юнoшecкoгo paзpядa)

Third-Class Junior Sportsman (Russian: cпopтcмeн 3-гo юнoшecкoгo paзpядa)

Each of these titles was awarded only for results on the official competitions.

>>39723594
that looks equipped

>>39723594

That one might be Russian, since they lift a lot more than the Ukrainians kekkk

But it seems outdated due to the weightclasses it uses. I'm seeing if I can find their table for the IPF lifters, if it even is available on the internet.

>>39723629
Also if 532 is the total (Ukraine one) for ms im pretty sure i could hit that really any time desu

>>39723574
if im ms, what is recommended? taking into account that i would be new to sheiko, dont have a large work capacity tolerance and quite injury prone if there are multiple choices

File: 3ee483888ebea295e14638.jpg (445KB, 800x1000px) Image search: [Google]

445KB, 800x1000px

>>39723657

Start with this, then move on to the bigger ones.
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

The good thing about Sheiko is that you're usually handling weights that will preserve good form, thus less likely to get injured.

>>39723616

It's raw, I checked.

>>39723651

Yep. Your current total is what? 560? 580?

>>39723657
How are you ms with none of the things you said and are injury prone lol

>>39723657

There is also the advanced small load, for 4 days per week. But it's only available in the mobile apps for now (I plan on spreadsheeting it eventually)

>>39722665
:(((((

>>39723686
Well ive never done all 3 in one day
So the best total (with all best lifts) would be 574

But i know on anyday i can hit
Squat 216-220
Bench 111.4
Dead 211.4-220

>>39723724
>bench 111

L M A O
just give up lmao

>>39723114
>fine print
weasel pls

>>39723686
just intermediate since im new to it?
and load is just the volume level for injury prevention right?
would be interested in the advanced one but im unsure what im going to pick for programming at the minute

>>39723694
dont bully
its taken me a hell of a long time

>>39723724
are you junior or sub-junior?

File: 3ee483888ebea295e14645.jpg (102KB, 600x862px) Image search: [Google]

102KB, 600x862px

>>39723724

http://www.powerlifting-ipf.com/fileadmin/ipf/data/results/2016/Classic-Powerlifting/detailed_scoresheet_m.htm

I had linked the Equipped rankings before LOL
I was finding it weird the guy had squatted 367kg at 74 lmao

>>39723758
Wait some 74 got 252? Didnt know that

>>39723771
That was for any day lol i know mine vench is shat

>>39723803

Linked the equipped sheets accidentally kek >>39723802

>>39723802
Lol yea now i see lmao also those numbs (other then the bench) look really easy to beat in a comp desu

>>39723798
Sub jr

>>39723825
>sub jr
MOOOOOODDDDSSSSSS

File: 1456168702925.jpg (496KB, 1200x1794px) Image search: [Google]

496KB, 1200x1794px

>>39723825

Yep, with your numbers as is you have the bronze medal already in subJrs.

A little bit more lifting and you can take the silver medal.
618 seems a bit crazy though, you'd need to gain over 50kg in your total... but since you've been progressing like crazy, you might end up doing it lol
we'll see

Also the squat WR is close.

Btw, here's the national USA records http://usapl.liftingdatabase.com/records

>>39723789

Well, to get access to the advanced you'd need the mobile app.
And the advanced has a lot more variety in exercises, meaning stuff like using boards for benching, chains, a lot of paused work, etc...

Try Sheiko out with the intermediate program, see if you like it, see how the progress goes. Then you can go and plunge deeper into the other programs

Yes, load is the volume. The other programs are available here >>39721978

File: 1477072467587.png (377KB, 584x717px) Image search: [Google]

377KB, 584x717px

>>39723927
>only 60 pounds on each side

>>39723927
I think i could with a program that actually focuses on all lifts (unlike what id do in the past 99% of the time) also what is teen 1 teen 2 and teen 3 it always confused me

Anyone know how our boy bryce and kevin bui did in their comp?

File: ahh_kosm_grant_us_eyes.webm (158KB, 310x224px) Image search: [Google]

158KB, 310x224px

>>39723965
It's a bit weird that frog does lifting does not do frog lifting

>>39723981
Ja

Bryce did 275.5 (AOR) / 155 / 280 / 710.5 (AJR) for 470 something wilks and btfo nathan tanis and kbooey isn't even on the map.

File: 3ee483888ebea295e14620.jpg (160KB, 1280x960px) Image search: [Google]

160KB, 1280x960px

>>39723965

Teen 1: 14-15
Teen 2: 16-17
Teen 3: 18-19

>I think i could with a program that actually focuses on all lifts

Well, can't wait to see. Specially where your bench press is gonna end up. Sheiko is known for being great for the bench, and you would also see good results simply because you mentioned you never did much of it.

I'm excited to see.

Also, give it a quick look here http://www.usapowerlifting.com/calendar/
No need to decide anything for now, but just look over it, see what's gonna be going down during the first part of 2017

What does sheiko mean by "Beginner"? The percentages seem sort of low given how quickly beginner's can recover and increase the weight

>>39724054
Exactly. It's a mess.

>>39724004
Should i post of me lifting frogs out of the local river ?

>>39724017
Wew didnt know someone my age/weight did 250

Also (ik this might be obvious)
But am i able to only go in classics and opens?

>nobody in NY lifts because they're all /fa/
>gotten mired 3 times in the last two hours since taking my coat off
2EZ here, kek. Dyel city

>>39724054
Beginner of powerlifting, I suppose. I think dietmar uses the word beginner for someone who has trained a while as well.

File: 1442194985326.jpg (27KB, 480x682px) Image search: [Google]

27KB, 480x682px

>>39724054

It's similar to the intermediate small load, but has more accessories and general work, like lateral raises, more lat pulldowns, that sort of stuff.

I've used it on trainees that were done with SS, in place of TM. It works rather well.

And beginner is more or less those who are starting to compete.

>>39724075

Classics = Raw

But you mean if you wanna compete in the Open instead of jrs? You can. And if you set a jr record in the Open division, it counts.

>>39724058
How do trips work? do you somehow choose them or did you seriously get Sissyphus by chance/fate/god sending his message

>>39724104
You can also set open records in the jnr divisiom

>>39724109
I emailed moot two years ago

File: 0ad.png (249KB, 600x344px) Image search: [Google]

249KB, 600x344px

>>39723114

>>39724104
No i mean i can just go into a state camp without doing a meet to qualify or is that just for nationals?

File: 53VE8w6.jpg (44KB, 960x954px) Image search: [Google]

44KB, 960x954px

>>39724109

Normal trips # have been broken, so you can use a script to find which code gives you what word as result.

Secure trips ## don't have this feature. But on the other hand, no one can crack your password and use your trip.

>>39723114
HOLY SHIT IS THAT ALEX'S EX

Why did they break up?

>>39724132
Is that an old photo? I swear your hair is longer in the snaps you sent me

https://m.youtube.com/watch?v=lBTkEmVJrAk 675 pound deadlift for you bitches I can steal any one of your girls

>>39724179
Kek I would make big lenny toss my salad and diarrhea in his face for failing that.

File: 1480904911225.jpg (93KB, 850x921px) Image search: [Google]

93KB, 850x921px

>>39724140

>No i mean i can just go into a state camp without doing a meet to qualify

Yes, you just sign up.

>>39724201
thanks its just mean i hear or see "championship" id think youd have to qualify for it

>>39724221
when i hear*

File: 1468462656308.jpg (128KB, 530x720px) Image search: [Google]

128KB, 530x720px

>>39724140

www.usapowerlifting.com/calendar/

If you click on the events in the calendar, it says either LOCAL or NATIONAL.
LOCAL means you just sign up and show up.
NATIONAL means qualifying.

>>39724221

That's probably gonna end up being the case in the future, but PL is still a small sport. So for now they want more people joining in and participating, than funnelling in the talent from a mass of people.

>>39724179
Dam your strong but your also a nigger enjoy the back injury

>>39721424
his femurs are the same length as his entire torso

>>39724179
Wrecked I'm 5.1 and can deadlift that so I wouldn't brag

File: 0e362853-58b7-4f90-95d2-0b606b4dd015.jpg (68KB, 600x778px) Image search: [Google]

68KB, 600x778px

>>39724244
alright then i might be able to go to http://www.usapowerlifting.com/calendar/#event-10428
(not certain but more then likely)

File: midwest meetup 2.0.png (3MB, 1913x1431px) Image search: [Google]

3MB, 1913x1431px

>>39724229
what region do you live in? maybe you can join us at midwest meetup 4.0

File: IMG_3036.png (1MB, 750x1334px) Image search: [Google]

1MB, 750x1334px

How is my depth?

>>39724179
You didn't even lift it

>>39724302
I live in Virginia

>>39724307
very iffy but i squat super low so idk anything about how to spot legal comp depth

>>39724302
Is the dude on the right wearing a godspeed! Shirt? Also am I just imagining it or do I see all of Joe's nipple here?

>>39724168
really old desu, my hair is way longer now and I already cut it like 3 or 4 times after that picture

File: midwest meetup bench.jpg (675KB, 2048x1365px) Image search: [Google]

675KB, 2048x1365px

>>39724329
WELL WELL WELL
we are tentatively planning on having meetup 4.0 on June 2nd-4th of next year in Columbus, Ohio. twink and I will be driving from milwaukee, you should join us.

>>39724350
idk I'm not a weeb

When should you start considering the texas method?

>>39724382
hey bby
wanna be my gf?

>>39724384
>conversion chart
lmao fucking americlaps

File: 1442194985313.png (225KB, 327x438px) Image search: [Google]

225KB, 327x438px

>>39724329
>>39724298

A bit sad that they don't have any IPF meet in virginia ):

But that's alright, you're gonna destroy in April. You'll probably be totalling 620 by then.

Btw, here's the numbers to qualify for nationals. http://www.usapowerlifting.com/lifters-corner/qualifying-totals/

>>39724350
>>39724302

>tfw can't see all of Alex's nipple

Also that doesn't look like GS!BE they don't have a minimalistic triangle like that.

>>39724384
ill see if i can come, may not be able too though >still have school
>grandparents are super strict about me skipping

>>39724405

GY!BE*

File: 1442194985133.jpg (75KB, 507x564px) Image search: [Google]

75KB, 507x564px

>>39724407

Tell them not to worry, I'll give you classes and homework with the power of the internet

File: unnamed.png (46KB, 531x944px) Image search: [Google]

46KB, 531x944px

>you have a cool name, wanna have sex?
What should I respond with, I'm autistic.

>>39724491
Trappy, since you don't want to be my gf, pls tell me
[spoiler]How do I get a gf?[/spoiler]
[spoiler]i'm br too[/spoiler]

>>39724508
i'd fuck her
are you hot?
also, what's your name?

>>39724508
i'd just ask when and where

>>39724508
It's a bot you mong

>>39724491
>underage

File: what.png (35KB, 305x110px) Image search: [Google]

35KB, 305x110px

>>39724508
bot/10

>>39724407
what is better, some meme assignments or unmeasurable friendship

File: 3ee483888ebea295e14642.png (254KB, 550x769px) Image search: [Google]

254KB, 550x769px

>>39724508

Probably a bot

>>39724510

É só abelhar à si mesmo

>>39724535
>É só abelhar à si mesmo
por favor ajuda

>>39724526
>>39724526
>>39724533
>>39724534
>>39724535
Nah, it's not.

>>39724535
>É só abelhar à si mesmo

according to google translate you just said "b urself ;)"

have you considered suicide?

File: 1453334089652.jpg (72KB, 1280x720px) Image search: [Google]

72KB, 1280x720px

>>39724540

Eu falei sério! É só ir nas colméias dos normais e se abelhar com eles.

Ficando em casa trancado no pc o dia todo não vai te dar namorada vey.

>>39724546

According to knowing the language you missed the joke.

>>39724534
>>39724533
>>39724535
>>39724526
>>39724525
Definitely not a bot, very genuine profile and I have a very unique name. Also I'm very attractive.

I have to say, it's rare that I'd ever post this, but holy shit this is hard as fuck

https://www.youtube.com/watch?v=jyQ_623lEPo

malan must be made of nails and concrete

>>39723351
Pretty sure nobody likes you.

File: me_irl6.png (163KB, 345x495px) Image search: [Google]

163KB, 345x495px

>>39723309
>tfw no Kommi bf

>>39724573
mas eu não sei falar normalmente com pessoas ao vivo
principalmente se for uma mulher que eu acho bonita
eu fico ansioso pra caralho, as palavras não saem, me apavoro, etc

File: 7394c79a-bd7d-45c0-8d31-5547287ff79b.jpg (98KB, 690x1000px) Image search: [Google]

98KB, 690x1000px

>>39724533

3 years I've been posting on plg. Daily.
And all its made me want to do is fucking kill myself.

Today is the last day I post on plg.

>>39724589
>the same dyel animefag faggot STILL shitposts on /fit/, month after month
getting sad desu just get grindr like the rest of the faggots

oh right you're a socially retarded ugly cunt kys

>>39724620
its not that bad dino

>>39724578
thats dumb. good way to snap your patella clean off.

>>39724627
Nice projection s(s)ean

>>39724632
Memed until the end

>>39724620
ok sean

File: 1439604612619.png (287KB, 541x659px) Image search: [Google]

287KB, 541x659px

>>39724600

Quando cê começou a treinar você conseguia fazer o seu max agachamento atual?

Não. Você praticou, e ficou melhor nisso.

Você é ruim em falar com as pessoas porque você não pratica.

Se tem ansiedade em falar com as garotas, falar com os garotos e faz amigos.
Um passo de cada vez e você chega lá.

Ficar no 4chan não leva a lugar nenhum, você só se afunda mais.

Então deixa de molejo, vai abelhar à si mesmo ;)

>>39724589

You know Commie and Kommie are two different people, right?

>>39724620

Sometimes these changes are for the better in our lives.

File: image.jpg (270KB, 1280x960px) Image search: [Google]

270KB, 1280x960px

When big brother wins an award for best "ASS"

>>39723114
im not a f@g but trappy-chan is the only attractive person in that picture...hmm really makes me think

>>39724638
Nah. just lift a bit more.

>>39724638
How would it snap?

>>39724696
go back to sleep isley

When I'm doing bench, should I always train paused bench or without pause?

File: 1478647472935.png (78KB, 412x351px) Image search: [Google]

78KB, 412x351px

>>39724715
because it won't fucking move???

File: 3HFLspc.jpg (422KB, 976x1000px) Image search: [Google]

422KB, 976x1000px

>>39724721

Are you competing any time soon?

>>39724664
É foda que eu sempre sinto que eu não tenho assunto sobre o que conversar
E eu tenho alguns "amigos" na faculdade, com quem eu ando
Eu só não sei o que falar com eles, e por isso quase sempre fico quieto no meu canto enquanto eles falam
E eu sempre fico pensando muito antes de falar, fico imaginando como reagiriam e por isso muitas vezes nem falo

>>39724679
Because Sean chose the only good picture of his beloved princesa.

>>39724679
ok lith

>>39724756
Are there bad pictures anyway?

80kg bw after a meal.... Feeling confident about cutting down to 74 now

/plg can I get your opinions on federations? I'm hearing these arm-chair powerlifters (people who think they're Candito level without ever competing or even having 1/2 the stats) say that only IPF matters. As an amateur lifter, this is ovbs dumb as fuck.

File: 1399222431166.png (472KB, 595x841px) Image search: [Google]

472KB, 595x841px

>>39724756

This is true.

>>39724737

Você tem que conhecer mais pessoas, ir pra mais lugares, sair mais. Aí você começa a aprender a falar com os outros, a puxar assunto, a ter assunto pra falar.

Mas tem que ser pessoas novas. Ficacr só com os amigos que você já têm é como nunca aumentar o peso na barra. Você nunca vai ficar muito forte assim.

Praticar!

Se você literalmente não consegue sair de casa ou tem ansiedade social demais, aí tem que ir atrás de terapia cognitiva-comportamental.

>>39724767

You bet.

>>39724767
SEAN HOW DOES IT FEEL BEING ÇUÇKED BY FELIPE AHAHAHAAHAHAHAHAHAHAHAHAHAHAHHAAHHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA

>>39724721
>>39724732

Regardless, I think you should train paused - motor patterns and all that...not saying you should ALWAYS do touch n go, but I think you miss out on motor learning...

>>39724789
compete ipf
follow ipf
have interest in a few of the lolfedders but dont keep up with it
dont give a fuck what fed others compete in (im just proably not going to be that interested)

your welcome
>Candito level
keked

>>39724808

Sheiko recommends first rep of every set paused, the rest can be touch and go.

>>39724791
Não é muito estranho uma pessoa aleatória querer puxar conversa com você no meio da rua?

E faz um tempo que eu ja pensei em falar com a minha psiquiatra sobre isso, mas nunca falo

>>39724737
you are the brazilian me :) :(

File: 1463968164456.jpg (306KB, 702x985px) Image search: [Google]

306KB, 702x985px

>>39724819

Na rua sim.
Numa festa ou pub ou clube ou praça onde todo mundo tá bebendo e curtindo a noite, não.

>>39724307
>How is my depth?
High like me after smoking this 420 lmao

>>39724829
Nem vou nesses lugares em que ficam bebendo
Uma vez eu fui numa dessas festas de faculdade mas bebi pra caralho muito rapido e fiquei morto a festa inteira
Depois disso nem fui mais

Anyone knows how Bryce's comp went?

>>39724816
Candito is one of the people who i watched that got me to do pl

>wow a short twink like me can get strong?!?! Guess ill try it

File: 1476368933155.jpg (79KB, 761x960px) Image search: [Google]

79KB, 761x960px

>>39724854

Vai e não bebe ué

>>39724856

ctrl+f

>>39724856
It's literally in this thread you mong

>>39724866
Algum dia eu vou então
[spoiler]se você me falar de uma festa que você for eu com certeza vou também ;DDD[/spoiler]

>>39724732
No
>>39724808
Alright. I just started doing paused bench after a deload and noticed the weight feels way heavier and it also felt kinda weird compared to touch and go.

>>39724789
>As an amateur lifter, this is ovbs dumb as fuck.
is it?

As someone that has competed in the IPF (as in their competitions, internatoinally. Not as in a national affiliate, although I've competed in two nations IPF affiliates):
>ONLY IPF MATTERS

File: neck tied.jpg (109KB, 750x750px) Image search: [Google]

109KB, 750x750px

>>39724789
IPF has some good rules and some absolutely horrible rules, just like any other fed. I compete in the USAPL because
>same bar for every lift
>squats done to depth
>biggest talent pool
>>raw w/ wraps
the IPF isn't close to 100% perfect though. there are some absolutely batshit stupid rules that I haven't seen or heard of anywhere else.

but like >>39724816 said, I keep up on IPF and just follow Rubish and a couple of other fed lifters. getting your panties in a bundle over federations isn't worth the energy. also just appreciating incredible strength is cool

>>39724789
Of course not. IPF continental and national affiliates also matters.

>>39724883
eww creep

>>39724924

>tfw WPC affiliated

I guess IPF is the "famous" federation with the most lifters, making it more competitive, and different rules. But I don't see any reason for these arm chair powerlifters or even amateur powerlifters to look down on others

>tfw you're too advanced for me senpai

>>39724997
>But I don't see any reason for these arm chair powerlifters or even amateur powerlifters to look down on others
They have the right idea. They can recognise legitimacy. And armchair powerlifters are literally powerlifting's market. They *are* the target audience. So they can decide want they want to watch and what's trash.


(btw everyone is an amateur powerlifter. There are 0 professional powerlifters in the English speaking parts of the IPF)

>>39724997
As a "only IPF matters" guy, I don't look down on people who don't lift in the IPF. Them not competing in powerlifting isn't a reason for me to judge them.

What do you lads do to get your mind off things?

I've watched everything I wanted to watch
I've been 30 pages deep of /r/all

I'm running out of ways to keep myself distracted

Any recommendations for YouTube channels?

>>39725064
>What do you lads do to get your mind off things?
Schubert's Ave Maria

File: 1437951922132.gif (473KB, 450x600px) Image search: [Google]

473KB, 450x600px

>>39725064

Jerk off senpai

>>39725071
Distract myself, not depress myself further.

>>39725077
Dicc is cut to pieces from shaving...

>>39725064
watch every video on your youtube homepage

I have wasted 8 (eight) hours today

File: black white bracelet.jpg (99KB, 1080x1080px) Image search: [Google]

99KB, 1080x1080px

>>39725064
/sp/, /his/, /wsg/
meirl
vidya
comfy chat
seinfeld
wank

File: 1461028736175.jpg (291KB, 869x1258px) Image search: [Google]

291KB, 869x1258px

>>39725086

rip mr. benis

Well...
I play some magic online when I'm bored.
Youtube channels that don't involve gaming that I like are scholagladiatoria, lindybeige, lifting channels like candito's, brett gibb's, jesse norris', scooby...

Or watch a concert from a band you like, or watch a series.

>>39725136
Oh damn, I love lindybeige. Didn't expect to have that in common with you.

>>39725124
Comfy chat?

>>39724996
you are the creep
you kept google translating their conversation
if they wanted you to read it, they would've talked in english

>>39725174
I was simply vocalizing what Livia was too nice to say to you ;)

>>39724833
What do you consider hitting depth?

>>39725236
Trappy would never be this rude.

>>39725262

you sure? >>39722665

>>39725273
pls stop

>>39724015
>kbooey

Kek pants chink btfo>>39724017

>>39724993
>there are some absolutely batshit stupid rules that I haven't seen or heard of anywhere else.
which ones?

https://youtu.be/SaLbcoe7pnM?t=2m26s
man i didnt think Sean Noriega had this shit of form
>people consider him good

>>39724384
Godspeed is not a hipster band you shit
>>39724405
I had a shirt with a pretty minimal design that said "more of us than them amen, don't bend,ascend"

>>39725323
talent chads lad, beware. Beware even m ore of listening to them

>>39725323
isley tier squat

>>39725371
Mine's actually better

That bench though is PUKE

>>39725367
i think the only reason my squat form is good is because i too advice from non talent chads and oly wls desu

>>39725323
he's a lot taller, stronger and better at talking than me. And he's 3 years younger

reeeeeeeeeeeeeeeeeeee

>>39724307
Go two inches deeper and you'll be safe, this squat is definitely three red lights

>>39725382
took*

>>39725374
dan green tier bench

File: phil.png (1MB, 690x1068px) Image search: [Google]

1MB, 690x1068px

Phil....

File: 1472755331148.jpg (442KB, 1244x1243px) Image search: [Google]

442KB, 1244x1243px

>>39725406
GOD DAMNN CHADDDD PRETENDINGG TO BE A FROGGG

File: 1481685036667.gif (67KB, 600x400px) Image search: [Google]

67KB, 600x400px

>>39725417
im the only real frog

>>39725323
Kek that last deadlift tho

>>39723114
Jesus styx is fucking hot.

On the other hand manta is fucking disgusting.