/plg/ - Powerlifting General.

I want to FUCK Esmeralda and I don't CARE WHO KNOWS

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Sheiko Programs:

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

Intermediate Small Load (/plg/ internet exclusive)
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

>>40055007
How's it feel planting your flag where so many others have before?
Do you hear jungle bongos from her previous black lovers?

3rd for Eurobeats

https://youtu.be/AsbOOPkmEGw

Yet again, I demand trappy-chan photos.

>>40055007
wow, he's lost his mind.

>>40055007

But you already have before. Did you mean to say, "again" after "Esmeralda"?

>>40055018
It feels like six orgasms in a 20 hours. It feels like face fucking without a care. It feels like cumming in her ass.

>>40055007
YOU NEBER LERN M8

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>>40055037
little isley boy here's gone completely bonkers

>>40055037
Feels like shitposting

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>mods deleted the thread trappy made about herself

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>ywn be esme

Why even lift?

>>40055057
Technically it's fucking shit.

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>>40055059

Weird that trappy isn't banned for making the shitty thread, uh.
It's almost as if it wasn't her that made the thread... No that can't be! That would just make you look stupid! And we all know you're the complete opposite of stupid.

Really makes you think.

>threads fucked already

Thanks trip losers

>>40055065
Just think about the advantage you have compared to actual females because of your male bonestructure

>>40055023
>>40055044
This is girl (male)? Christ, how. Are there full body shots?

>>40055088
You rarely get banned for making irrelevant threads. You got a warning, faggot.

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>>40055099

Must be a shitty advantage considering regular girls beat my ass while barely trying.

>>40055109

Yeah that's how 4chan works, mr. new friendo.

>>40055065
is that why you dont lift?
shouldnt let things like that get you down

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>>40055088
was lurking that thread
what plastic surgeries did you get done?

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i think i'm just gonna do press/bench and chins for TM recovery day.

fuck everything else

>>40055158
Do some light squats. It'll help.

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>>40055129

I don't feel comfortable sharing the details of those things, to be honest.
It's too personal, and I think I'm judged enough already as is.

But let's not make this thread a 2.0 version of that one. Let's drop the subject before it gets worse when more people come around. :3

>>40055128

;;

>>40055124
>Yeah that's how 4chan works, mr. new friendo.
Yes, gayboy. That's how it actually works. Off-topic posting mostly gets you a warning, even though there are exceptions.
You probably didn't even know that warnings exist, lmao.

>>40055037
So basically it's using a used up butterface whore?

>>40055184
We already saw the face of you as a male.
So we know at least a nose job.

>>40055184
You are weirdly selective about what's too personal.
>happy to talk about deepthroating dicks and getting fucked in the ass whilst posting pictures of yourself all over fit
>plastic surgery is over the line

>>40055007
Kek, and Esme wonders why her 5 year relationship ended.
Joining a circle jerk on the internet in the middle of a RS, what an adult move.

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>>40055227

>happy to talk about deepthroating dicks and getting fucked in the ass whilst posting pictures of yourself all over fit

To be fair the pics were censored and I wasn't expecting I'd be doxxed.
It's actually one of the reasons I feared it. I spoke about too many personal things on /fit/ (thankfully most of it before the trip so it's long forgotten).

/fit/ was sort of an escapism where I could actually say things I want to say but can't IRL, and just be myself without worrying 24/7.

And cmon, throw the first stone who hasn't ever posted a comment of that sort (but with genders reversed, in this case). I'm human and dumb too.

Posting anime outside of the designated boards should be banned. I really don't mind the occasional weeb shit like Isley used to do but it's getting out of hand now.

>>40055300
well turns out 'yourself' really blows LOL

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>>40055184
hey trappy, I'm an idiot so I'm using this SS progression. it's working, but I was wondering if it would make sense to rotate power cleans with pendlay rows.
That is, I'd have the B day being
>Squat
>Press
>power clean/ rows alternating

everything else would remain the same
I'd ask this to QTDDTOT, but I'm always worried that I'll be given advice by someone even more DYEL than me

>>40055300
>To be fair the pics were censored
> I feared it
why even post it then

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>>40055304

This is a designated anime website.

>>40055316

Hey I never claimed to be a saint ;)

>>40055321

That progression isn't totally accurate.
Just do rows after the deadlift on A (or move chinups to A and do rows on B after the cleans). Don't remove the floor pull from B.

>>40055343

I'm retarded and people are good at convincing you to give in slowly.

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>>40054965
TRAPPY POST MORE LEWD JUSTING PICS

>08:00 breakfast 2 slices of toast w/ cheese and butter 350cals

>12:00 lunch whatever I eat 700cals

>18:00 post workout shake 250cals

>19:30 dinner 3 eggs 3 slices bacon w/ fuckton of spinach or broccoli 350cals

>21:00 evening snack tea and oats w/ cinnamon and milk 300cals

total: 1950cal
1100 calorie deficit
why didn't anyone tell me cutting was so easy? ;)

>>40055350
>or move chinups to A and do rows on B after the cleans
alright, I'll see how that works. I'm not too concerned about rows, but considering that I'm working for general strength, they seem like a nice compound to have to balance out horizontal press/pull

>>40055371
also, does a 3100cal TDEE sound likely for a 6'4 220 male who gyms 5x week or am I being memed by the tdee calculators?

>>40055388
At 220 I would think your tde is closer to 3500 I'm 190 and my tde is like 3200-3300

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>>40055167
i SAID.

fuck.everything.else.

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>>40055371
>>40055388

This is the guide they give to coaches in the IPF certification course.

>>40055375

Well, you don't NEED to balance rows and chinups. Doing one or the other is fine. But you can also just do both, why not.

>>40055007
Esmeralda cheated on her black boyfriend of 5 years.

>2 gym memberships and also go to a pay as you go type gym

Is anyone else like this

>>40055409
thx for that pic
If my TDEE is 3300, why do I feel satisfied at sub 2000kcal diet?

should I force myself to eat another 800kcal so I can have a 500cal deficit?

>>40055409
you are welcome for the article

teapot, you are the one really in to lifting shoes right? I have the choice between Nike romaleos for 160$ or the risto olympicos for 140$. which would you recommend? the olympicos have a likely more ethical business practices but the nikes would have better return policies and warranty.

>>40055440
Probably gonna pick up a 2 day pass at pl gym which is reasonably close and still go to my normal gym other days of the week.

>>40055451
How long have you been dieting?

It will get worse

>>40055464
>ethical business practices
who cares wtf? be happy you're born in the first world and just buy the nikes

>>40055008
wow you can still copy and paste, gj.
now what really would help this board tho would be if youd be a good transvestite and kys already!

>>40055471
started on monday(yesterday) so 2 days
L M A O
shouldn't it get better when adapting to the change of +500kcal to deficit?

>>40055088
anyways its really time for you to jump off a cliff

>>40055300
yupyup you should definitely lookinto that ancient technique called "suicide"

>>40055409
Stop pretending you know anything about coaching or IPF.

>>40055419
If a girl cheats once it's only a matter of time until she does again.

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What the fuck happened with this general thread? Where did all the good trips go?

>>40055409
or if youre more of a low key traditional guy theres always the rope ;)

>>40055474
because no matter how distant I am from it, I still don't like the idea of small Chinese children shaving over my synthetic shoes. plus I'm not a brand guy, IDC who made my shoes as long as they are quality.

>>40055519
I dont wanna blame anyone or anything but trappy

>>40055519
a lunatic boy who thinks he's a girl happened

>>40055519
chased away by a ladyboy and "her" orbiters

>>40055514
Well it's Isley so who cares

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>>40055453

<3

>>40055464

Check if the olympos are available or if you'll have to wait for 6 weeks.

>>40055519

They got tired of Anonymous and either left to facebook or discord.

>inb4 Anonymous blaming me

lmao the people who left are literally in my small private discord server.

>>40055519
cancer called trappy chan

>>40055519
>What the fuck happened with this general thread?
> Where did all the good trips go?
replaced by dyel transvestites, move along sir

>>40055546
>They got tired of Anonymous
How delusional can one get?

>>40055546
fuck off faggot

>>40055546
>PRIVATE DISCORD SERVER

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>>40055546
post rare justin pics you faggot

>>40055550
>>40055554

Sorry you can't handle the truth ¯\_(ツ)_/¯

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>>40055519
>What the fuck happened with this general thread? Where did all the good trips go?
See
>>40053485

>>40055532
>>40055533
>>40055529
Can't you get him to leave? I miss the times when I used to casually browse this place and actually knowledgeable people were discussing things related to powerlifting. Now a retarded weightlifter burned this place to the ground with googled responses and disgusting pictures of underage girls

>>40055546
>lmao the people who left are literally in my small private discord server.
why don't you fuck off there as well? nobody likes you, you sick fucker.

>>40055566
>Sorry you can't handle the truth ¯\_(ツ)_/¯

says the dude ignoring his tiny dick and pretending to be a giiirl LOL
in other news pls go ahead and jump off something high please?

>>40055546
already emailed about the availability and they have my size in stock. I checked my measurements with them also so they should be correct.
though I have heard of risto avoiding emails about the products falling apart so I'm not sure if it's worth.

>hamstring cramp during LTEs
Fuck fuck fuck fuck this hurts so god damn bad

>>40055579
>Can't you get him to leave?
lol, she is too deluded to realize no one likes him.

Only thing to do is to just stop coming here yourself

>>40055546
>boardshorts, bodorio, caladan, virtus etc are in "your" discord server
No, they're definitely not. I've been in the discord. It's literally you, isley, sean and your orbiters. Now that you've killed off yet another thread would you please fuck off. Never post here again and we might be able to build up something of quality again.

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>>40055606

>Forgetting to eat your avocados, potatoes, and bananas

At least you won't forget after today.

>Pulling hamstring during bench

How do I stop being such a mong

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Seems like the kids that got BTFO in the unrelated /fit/ thread realised they could still come shitpost in /plg/ to spite me. ¯\_(ツ)_/¯

>>40055564

I just mention it's private to avoid people asking for invites.
There's less than 15 people in the server. It's just a small chat we use to spend comfy time with friends.

>>40055565

Your wish is an order <3

>>40055596

Well, I personally haven't purchased anything from either sellers, so I can't really say.
But one guy in my gym had a Risto Tiburon and it was pretty nice and well made.

If you're unsure though, and if the worse happening would be a big hassle for you, I guess you should just go with the "safe" option.

>>40055626

You are wrong about half of those ;)
And the people who aren't in my discord server aren't on discord at all. They're just on facebook.

>>40055628
How do you eat your avocadoes, they are disgusting

>>40055641
hey post your adresse pls!

>>40055650

If you can't eat just a plain avocado use it as a replacement for cheese or mayo on a burger or put it on a hot dog, or tacos. Don't ever cook it.

>>40055650
Put it on some toasted rye bread, so god damn good

>>40055641
mfw leaving the real plg discord server because you couldn't handle the bantz.

>>40055650
they are objectively delicious

>>40055641
>It's just a small chat we use to spend comfy time with friends.
You have no friends, freak. People who you talk to on an italian yoga board are not friends.

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>>40055669

There are what, three or four different servers claiming to be the "real plg server"?

Truth is there is no plg server.
Plg is this, the thread, and that's it.
In fact, I'm pretty sure most people on plg would appreciate if people stopped bringing in discord drama or memes to plg.

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>>40055714

Post your friends.

>>40055350

thoughts on this?
>>40054276
>>40054191
>>40054171

or should i just do SS > TM like everyone else

Also
>That progression isn't totally accurate.
How is the progression supposed to happen then?

>>40055722
most people on plg would appreciate it if a certain ladyboy who lifts less than a 14 year old girl and knows nothing about powerlifting stopped posting.

>>40055734
>posting pictures of your real life friends on an anonymous scat fetish website

the fuck is your problem

>>40055722
YOU LITERALLY BROUGHT UP DISCORD BEFORE HOLY SHIT, WHY DON'T YOU JUST GO AND STAY GO

>>40055734
how much did you pay those brazilian hookers? not much I suppose, they're so ugly that they can't be expensive.

>>40055734
Do they know you have a penis?

>>40055734
Do they know you're trans?

>>40055734
im new here, you got a cock?

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>>40055734
What kind of a person feels the need to prove that he has friends by posting a picture of said friends? On a vietnamese chess forum? You clearly have A LOT of other issues than just the penis-lady thing.

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>>40055742

People who haven't done Sheiko are memeing too hard on people who are thinking about doing it.
Sheiko is an excellent intermediate program in many ways, and besides great progression it helps avoid injuries, improve your technique, and avoid burnout from failing max attempts every day or week.
It's comfy, and it works great.

TM is great and SS is great as well, but each program has their place.

And yes, doing 1 month and testing new maxes on Sheiko is completely fine if you can progress at that speed.

>>40055763

Saying discord exists =/= bringing discord drama or memes

Time to clean the sand off your vagina my dude.

>>40055752

You are not "most people".

>>40055783
>>40055795
>>40055807

This is Powerlifting General.
If you aren't here to talk about powerlifting, you can talk to me anywhere else.

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The best spread for bagels is a combination of butter and grape jelly. This is not up for debate but instead an objective fact

>>40055854
you ever tryed peanut butter and strawberry jelly?

>>40055854
The best spread for your asscheeks is a combination of KY and my hands. This is not up for debate but instead an objective fact

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>>40055854
>not cream cheese and smoked salmon
step it up

>>40055849
how did you and your boyfriend meet?did you tell him right away?

>>40055873
Dude PB&J is a mainstay for me. I usually put it on white bread though and I prefer grape jelly immensely.

I'm not a huge fan of PB on bagels though.

>>40055876
Lmao let's see if you're still saying that once I empty my gonad juice into your asshole

>>40055883
thats good too, try adding onion too

>>40055897
Lmao let's see if you're still saying that once I use my thicc glutes to deny you entry

>>40055897
its good with banana slices too

>>40055854
>not cream cheese and cinnamon sugar

plebian

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>>40055883
Melted butter > cream cheese > hard solid butter

PB >>>> shit > nutella

Also, if you haven't already, go down to the store and get a loaf of Irish soda bread and whipped cream cheese. The spread melds sooooo well with the bread nigga I'm salivating just thinking about it

>>40055849
What is an acceptable weight to use wrist wraps on power cleans? And you're little boy cute, is sex with you still considered molestation?

What is the official PLG stance on hip drive?

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>>40055918
>not making an Elvis presley peanut butter, banana and bacon sandwich

>>40055977
Drahhve them hips

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>>40055977

>>40055984
>Not putting pancake batter on it
Confirmed for never making it

>>40055977
HIP! DRAAAAAAAAAVE!

DRIVE HIPS!

DRIVE! HIPS!

STAY IN YOUR ASS!

THERE WE GO! THERE'S YOUR ASS WORKIN'!

>>40055897
>>40055959
ive been eating a ton of jacobs cream crackers with dairylea sprea, im talking 10 per sitting

another stable for me at the moment is chorizo vegetable and lentil soup, filling a flask everyday and drinking that shit in the car

>doing cardio for 20 minutes yesterday
>first time in 4 months
>this morning
>lungs hurt
>coughed up a combination of cigarette tar and blood

Cardio is a fucking meme

>>40055984
i do, its so good
>>40055997
good idea

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>>40055977
*blocks your path*

you are not allowed pass until you DRAAAVE THAT ASS UP BOY

CMON! DRIVE DEM HIPS!

wtf I love prutus now

>>40056014
>squats 4pl8's for a set of FAHVE in front of him
WOON
TWOO
THREE
FOOR
FAAHV

heh, he'll have to let me pass...

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ah so tired trainings finna suck (;___;)

>>40056008
How do you feel about the tranny and her orbiters

>>40056051
i dont get it,

ive been lifting almost 6 years now, read a ton, listened to a lot of people with 10 15 20 years experience, the advice given in here is mediocre at best

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hey tranny. i mean trappy.

carb cycling?

>>40056081
Thank you. She's been "coaching" for like a year and doesn't even do Powerlifting.
Yet everyone takes her word as gospel.

>>40056103
he reads boris' shit so i don't have to

>>40056148
1234 at 200 is like 230wilks lol

Say guys I've been trying to get high volume chin-ups down, and not I got a wierd feeling in my left forearm, I think I might me tendinitis ? Grip work like deadly feels kinda awkward now.

>>40056167

Yeah but for a novice comp, I've seen the results from the previous one and there's people squatting just over 2 plate lol

>>40055734
>It's actually one of the reasons I feared it
>heres some pics of my friends if you want someone to find and harass because they have a connection to me
i dont get you at all Tbh

>This is Powerlifting General.
exactly

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>>40056179
Pic related, it's very dull

Thumb wrapped around vs thumbless for squats

What wins

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>>40055007
>>40055037

>>40056265
thumbless

t. no shoulder pain

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>>40056081
worst part about mount stupid is the people on top think they are on the other side of it

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>>40055854
I expect your next nude uncensored.
You owe me boi

>>40055419
Not with me she didn't

They broke up before we ever met.

>>40056299
Why do you think she will be faithful to you?

Serious question, dont mean to slander her

>>40056324
he just wants to cum in her ass

>>40056299
are you and esmerelda a couple?

>>40056344
a couple of twats aye

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>>40056387

>>40056387

#REKT

>>40056387
holy shit btfo

>>40056387
lel

>>40056179
>>40056250
Yup, you're giving yourself a tennis elbow. Lay off the high volume for a while, use ice on your forearm and stretch.

I had the same problem and it became really painful really quickly. Found out my elbow position on lowbar squats were the main culprit, and pull-ups only exacerbated it. See if you can figure out what else may be causing it for you.

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>>40056387

How can he ever recover?

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>>40056387
LMAOOO

>>40056430
T H I C C
H
I
C
C

>>40056387

>the joke
>my head

Can someone please explain. I want to laugh too.

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>>40056387
how will he ever recover

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>>40056387

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>>40056387
holy shit lmao

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>>40056387
isley btfo

>>40056387
what did i miss?

>>40056387
Include me in the screencap

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>>40056387

>>40056400
>>40056407
>>40056413
>>40056419
>>40056430
>>40056431
>>40056445
>>40056452
>>40056456
>>40056464
lol
thanks for the (you)s lads
didnt expect that to be a big hit Tbh

>>40056442
basically just that they are ahh... twats... and theres a couple of them

wee jokes tho wee jokes

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>>40056387
ayyooo lmao!

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>>40056493
lmao thanks brah

>>40056442
brits are funny

>>40056504

>tfw you were two of them

lmao

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>>40056493

Thanks lad. Here have a thicc qt.

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>>40056103

It's not gospel when it can be proven scientifically.
Just saying.

>>40056240

>someone to find and harass

You're months late to the party bby.

>>40056081

Simple =/= Mediocre
There's a certain elegance in being able to solve issues with precise, simple ideas.

I guess those looking from outside will never really understand.
But so it is. Now if you excuse me, I have people to help.

>>40056250
>>40056179

That usually happens when your wrist flexors are being forced in the chinup (common thing really), or are getting irritated by other lifts.

First thing to do is either hookgrip or use straps for the chinups, and see if the pain disappears after a couple of days.
(let it rest for a couple of days first so the inflammation settles down)

As the other anon said, you should also revisit your squat if you lift lowbar, and your bench press.
For the squat, you want to make sure your wrists are not getting destroyed by the bar, as that will reflect into wrist pain.
This or buying wrist wraps are the best solution:https://www.youtube.com/watch?v=g2tyOLvArw0

As for the bench press, since the pain is on the lateral side of the forearm, it's not ulnar entrapment due to shoulder rotation. What could be happening is, again, wrists getting reckt by the barbell. Suggestions are either using wrist wraps, or learning how to jap grip (pic related).

>>40056265

Thumbless for lowbar, wrapped for highbar.

>>40056299
She cheated on him with other guys before you, from what I can tell in her post history.

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>>40056387

>>40056250
Probably flexor/extensor tendinitis. If you aren't squatting low bar with thumbless and straight wrists, that can aggravate it, as can letting your elbows get in front of the bar when benching. Be careful friend, been dealing with that shit on and off for years now, very annoying to deal with and get rid of.

>>40056651
>Now if you excuse me, I have people to help.
my fucking sides
you should really just start your own trappy general
not a bad idea honestly

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>>40056672

You mean the one that I ran on /fit/ from october 2015 to like june 2016?

Unfortunately it's too much work for a single person. Literally a full time job to be able to help everyone. And all you get in return is more exposure which leads to more hate which leads to threads that are completely toxic.
Which leads to you wondering "why the hell am I doing this? No one appreciates it anyways, and it just brings in more hate for me to have to handle".

I had a long run, countless hours of actual work, and voluntary even.
And up to this day, I still hear people telling me or others that what I do or have done is merely "mediocre".

Such is life.
I'm not salty, but I don't have the time, patience, and passion for that anymore.

>>40056781
Hey trappy I meant to ask this in that other thread on /fit/ but I forgot and it 404'd.

Why did you pretend not to be yourself and post that timestamp? That really made me sad :(

>>40056781
>excuse me i have people to help
>i dont want to help that much ill just bring them all to plg

>And up to this day, I still hear people telling me or others that what I do or have done is merely "mediocre".
youve admitted the majority of your experience is with novices
shouldnt be a shock to hear someone call it mediocre Tbh

>>40056265
depends on the type of squat
I'm comfortable with or without thumbs on highbar, but I kind of prefer gripping the bar. I like to squeeeeze it on the way up.

I tried doing thumb wrapped on lowbar but it feels really bad on my thumb joint and wrist. gotta be thumbless for that.

Furious Pete actually out lifts Filip and doesn't even DL with a belt, kek.

Never knew he is such a fucking strong fella

>>40056949
He gotta on dat dere free Canuck TRT after he got ball blasted by testicular cancer.

>>40056969
Or maybe he is just a very dedicated personality.

>>40056969
>you get free test when losing a testicle
source

>>40056984
Or maybe it's both.

Hint:
It is both.

>>40057004
Unless you lose both, it's unlikely your test would tank hard enough to need TRT desu. Source: personal experience.

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>>40056859

>youve admitted the majority of your experience is with novices

I've helped literal hundreds of novices and intermediate lifters on /fit/.
But I have also worked, IRL, with more advanced and competitive lifters.

I wouldn't say the majority of my experience is with novices, considering I had much close contact and actual coaching experience with advanced and intermediate competitive lifters.

>i dont want to help that much ill just bring them all to plg

Helping 2 or so people per day at most on /plg/ is nothing compared to 5 per hour.

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>>40057004
he lost both

And the image is from:
http://www.cancer.ca/en/cancer-information/cancer-type/testicular/supportive-care/?region=on

Okay lads

So I've eaten 1100 calories today and 60 grams of protons.

I have 1100 cals left and need to eat 60 more protons. What eat? I want a macaron and a mcchciken but idk what else

>>40055388
Should be a bit higher, try 2500cals for cutting maybe if you want to keep muscles

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>>40057060

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>>40056493
>wee
>twats
>aye

scots out

>>40057060
So you're saying you've put a lot of effort in. Which is fine.
It's still mediocre advice given to the masses.

>>40057046
how come you had to get a testicle removed?

>>40057200
Was born with testicular torsion, doctor said I was fine, by the time my parents were able to convince him that something was wrong, was too late to save it, had to get one removed.

>>40057200
He sat down on one and the sheer weight of his body ruptured his tunica albuginea

>>40057210
Aw I hope it feels better now buddy

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can i get a form check on bench? I've always tried to use good from but ive never really tried to bench with like a powerlifting form in mind
fuck my shit up

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We are all witnesses

>>40057248
I mean I'm OK, nothing wrong in terms of test production and such. Only thing is that people I hook up with sometimes get confused lmao.

>>40057265
>he hooks up with people

REEEEEEEEEEEEEEE

>>40057265
>people I hook up with
>people
what did he mean by this

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Do you grip the bar in the middle of your hand or with your fingers? I've been gripping with my fingers for years but I tried the other method today at a lower weight and my grip felt stronger.

>>40057253
Too much elbow tucking
Too little lower back arch
Like zero scapular retraction
Descent looks a little uncontrolled and not much pause at the bottom
Bar path is way too low chest, should be more mid chest

All in all great form for a commercial gym user, garbage as far as powerlifting goes

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>>40057264
powerlifting belongs to the nords

>>40057288
I have really small hands so I grip in the middle of my palm, tears my shit up but helps me get a better hold desu

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reminder to be nice and help NYR newfriends out

>>40057278
:^^^)

>>40057279
Writings guys and girls was longer than just saying people

>>40057288
Fingers, skin would bunch up, be super painful, and tear when I'd hold the bar in my hand. Couldn't hold on nearly as strongly because of the pain.

>>40057288
in the fingers cause that's where the bar will slide to anyway and it stops callous formation

>>40055529
i like trappy because he/she tries hard to help. if you want the real cancer, blame blushoes, he's the pinnacle of what everyone whines about in these threads.

trappy pisses me off for two reasons. the underage anime pics (disgusting and degenerate) and the sexual posting towards other anons. yes, the problem is partly with people reacting autistically to trappy, but trappy asked for every damn piece of it with the above and must bear some of the blame too.

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>>40057076

Chicken breast with ricotta + spinach and soy sauce ravioli on sugo sauce and shitake on olive oil with dried tomatoes.

Then later brazilian steak and fried aubergine a la parmigiano, with fettuccine on olive oil, garlic, and red pepper - and white+blue cheese side dish with rice crackers.

>>40057184

It only seems mediocre to you because you don't actually know what is mediocre and what is good. You probably have zero experience with being coached.
So you assume since it comes from me, it must be mediocre.

Which is fine, you can have your opinion.
But don't state it as a fact, and don't act pretentious towards me.

I don't need to write a text trying to prove you I have written amazing stuff or my opinion is taken serious by X or Y or whatever, I honestly don't mind if you don't like what I say.

But I expect you to do better then. Instead of just sitting idle. It's easy to criticise as Anonymous with no accountability to what you say, and not actually do anything yourself.

>>40057316
Reason I ask is because this guy recommends middle of the hand and I was wondering if there was any merit to it.
https://www.youtube.com/watch?v=UKyfRcWqDu8

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>>40057060

>>40057332
Really makin me salivate there trappy chan

But unfortunately I can't get those yummies tonight, my options are McDonald's, chipotle, Starbucks, kebab, actually I could get steak but it would be expensive and I'd have to go to a restaurant alone

Hmm

I got chick filet and ice cream too

God damn it I'm so hungry. I ate a macaron so 1000 cals left

>>40056430
>that body
wew. this is why i will never get into PL.

Hey blogpost ahead.
Had another good day at the gym, still nice progress and while benching some guy approached me and asked if I do squats. I told him that I squated 120kg last day and he said motherfucker you're fucking animal. Made me kinda happy even tho I know 120 for reps is nothing it was still nice to hear that. How was your day /plg/

>>40057387
then y are you here?

>>40056430
He's actually quite attractive

Maybe if he cut 5 kilos he'd look better but he ain't bad rn

>>40057332
trappy please

>>40057264
Is he natural?

>>40057439

lol

>>40057456
Isley put on 10kg in a way shorter amount of time than that and he's definitely natural
So fair to say tom martin is natural

>>40057346

>listening to roiders

Any tips what to do about calfs cramping when squating?

>>40056949
Steroids so who cares

>>40057296
i figured as much. like i said ive never really gone for the powerlifting bench
elbows tucking is from coach in hs. they were really big on the tuck to prevent injuries. how should i go about increasing lower back arch or scapular retraction? and i know to drive back with legs but it always feels like im going to slip in i do too much, even under heavier weight. I'll work on moving the bar up on my chest a bit too.
The pause shouldnt be too hard or the control. i was being pretty sloppy here

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Week 4 of Candy Toe-crush

Squat:
185x3
187.5x3
190x3

This program rocks.

>>40057529

Why do you hate roids so much

>>40057529
We already went through this isley your input is not needed stop tunnel-visioning on anything related to steroids just because of your own personal opinions on what is morally acceptable.

You're like that one guy who doesn't drink and is all smug around people who do because you think you're better than them.

>>40057149
not scot Tbh
close tho

>>40057498
I believe he's natty, he's been lifting for like 20+ years

>>40057564
I don't

>>40057570
Guess what. I'm that guy too.

Fyi

Steroids are morally neutral

>/r9k/bots have to either lie to google or buy a pass to post on 4chan
really makes you think...

>>40057622
If you think yourself above others who have totally normal, healthy drinking habits you're both insecure and a big dingus with a small dongus

>>40055124

>Must be a shitty advantage considering regular girls beat my ass while barely trying.

Surely it has nothing to do with your shitty meme programs, refusal to gain weight, and generally ambivalent attitude towards actually doing lifting yourself.

>>40056430
How much does islet weigh now? He still in the 105s?

>tfw back to square one

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>>40057772

>shitty meme programs

Like?

>refusal to gain weight

Comparing same weight class. And I did gain weight, just slowly.

>ambivalent attitude towards actually doing lifting yourself

Where did you get this? I was dedicated as fuck. I would be training at midnight if the day was too full and I had no choice, but I wouldn't miss my training sessions.

>>40055388
I'm 6'3" 215lbs and my tdee is 2700-3000

So yours sounds reasonable. Adjust based on results like always.

>>40057822
Heyo Trappy I tried today jap grip for the first time and while I had easier time benching it felt really uncomfortable for my wrists. With normal grip I never had any problems with my wrists. Was I doing it wrong, do I just need to get used to it? Can you post some tips how to jap grip because I really liked how strong and stable I felt.

>>40055124
>regular girls beat my ass while barely trying.
Does this occur regularly?

>>40057822
WILL YOU JUST FUCK OFF

AND

STOP

FUCKING

POSTING

YOU AUTISTIC FUCKKKKKKKK

>>40057480
>>40057570
tom martin is on gear though, he did the right thing and switched to GPC to not be a cheater, i buy from the same supplier

>>40057822
What I just posted was very rude and I'm sorry

>>40057480
kek i dont think it was the same type of 10 kg Tbh

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>>40057859

Was the pain because the bar was exactly between the "meaty" parts of the bottom of your hand? (where the line curving down your palm goes through)
If that's the case, then just tilt your hand a little bit less, so that the bar rests on the meaty parts.

>>40057877

I was the weakest girl in my old gym.

The only people I could beat were crossfitters, and even then only the new ones. Even crossfit girls get strong after a while, at least with their squat.

I was specially good at snatching, though. Probably cause I had a better idea on how to improve my mobility and technique than most girls.
But I couldn't clean weights that some girls at my weight class could power clean.

>>40057919

kekkkkkkkk
it's ok bby~

>>40057950
Took my a few reads to understand what you mean, but yeah I guess it might be a reason I tilted my hand quite a bit. Thanks lad will keep that in mind next time.

Where's Lith at? Did he ever achieve his 4pl8 diddly?

tfw finally squated 2pl8 today

>>40058003
He got 185kg

It was sumo though, so it doesn't count

>>40058027
>doesn't count
lmao he'd be so pissed!

>>40058018
good job buddy, I've been struggling to get past 90kg for a while myself

>>40058003
He did 185kg
He's hardly on discord too, I reckon he rightfully got a life.

>>40058018
That's terrible how dare you be proud of your achievements.

>>40058018
good job lad :)

>>40057950
>Was the pain because the bar was exactly between the "meaty" parts of the bottom of your hand? (where the line curving down your palm goes through)

Can you draw that in paint or something

Ive seen you explain it several times but I don't get what you mean

What are the upsides to tripping?

>>40057950
Hi, why does reverse barbell curls give me wrist pain but supine barbell curls give me less wrist pain?

Thnx

>>40057822

Sheiko

You know I was talking about Sheiko.

Maybe if you hopped on Texas Method you could be a talent Stacy like the other girls.

>>40058057
You get abused by Sean.

It's nice to know that you take up the time and energy of some NEET autist while he takes up none of yours. Gives you a real sense of power and superiority.

test

>>40057747
Alcohol is a degenerate drug. Deal with it

>>40057950
Thought you meant actually beating you, like bullying.
Good night, then.

>>40058084
I'm pretty sure he's stopped posting? Feel free to correct me if I'm wrong.

>>40057894
>"Supplier"
>Not ordering raws from China and making your own gear

Pleb

>>40058091
UMMMMMMM Back to anonymous you go

>>40058101
Youre wrong. And youre about to get abused.

>>40058057
>>40058084
what do i need to start tripping?

>>40058111
UMMMMMM

>>40058112
No self worth

testing

>>40058111
LOL. Sean isn't allowed to post anymore.

He is pussy whipped by somebody without a pussy.

is it working?

>>40058124
ok
give me some cool name to trip under

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wew lads

Kermit's bench is unrecognisable now.
He's nailing the technique and it's going ridiculously smooth even though he just added 5kg over the inflation he already had.

I'm genuinely impressed and excited. It wasn't easy, some scary stones in the way almost got him to trip and the fall would be brutal for the competition.
But he did it.

Crazy strength gains + almost perfect competitive technique + avoided the looming injuries and no more pain

Couldn't ask for better results.

>>40058081

I never did sheiko, I don't train for powerlifting.

>>40058098

Oh I see kekk
Nah, I was only bullied before transitioning. :)

>>40058055
>>40058073

gimme a sec I'll brb

>>40057950

Maybe I'm stupid, but that picture looks like four different grips, with the top right being objectively the best.

>>40058157
Big Fat Pupper

i'd rather be anonymous

>>40058158
trappy please ;_; at least tell me why you won't answer my question and ill stop bothering you :(

>>40058157
Actually I'm taking that name

>>40058180

They are different styles of grip.
Bottom right is the regular bench grip most people use, the others are varitions of the "jap grip".

>>40058202

What question?

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>>40058158
>wew lads
>Kermit's bench is unrecognisable now.

I wish frogs parents weren't dead.

Because if they weren't, then I hope that they would be concerned that their underage son is communicating with a homosexual Brazilian man who likes to dress like a girl and pretend to be a world-renowned powerlifting coach.

That's some To Catch a Predator shit right there.

>>40058221

>when the GDEs get jealous

>>40058221
the fuck is this picture all about?

Why would you want an inverted fuck-penis?

What's a fun lift for back / lats?

>>40058234
Some people just have the balls to take life altering risks.
I'm jelly.

>>40058257
>have the balls to take life altering risks
>have the balls
>balls

No anon, I don't think he has balls at all

>>40058239
I love weighted pull ups

>>40056820
>>40058212
This one

>>40058285
I don't :)

>>40058293

Next question

>>40058239
Seal rows with flared elbows for upper back

those cheat pendlay rows ala Coen for lats and lower back

>>40058311
Why does reverse barbell curls hurt my wrists? Barbell curls used to, now they kinda don't after doing them for a while.
I imagine it's the same scenario where I just have to do them for a while, however I'm interested in the reasoning behind having wrist pain with barbell curl and barbell curl variants in the beginning.

Do you have any worthwhile insight?

>>40058311
Wh-what does this mean?

>>40058311
>Next question
What is a good strength training program that would allow me to continue to improve the big three lifts for powerlifting that isn't Sheiko?

I only compete casually. I don't want to gain weight and I like maintaining cardiovascular fitness and a general well-rounded physique. And I don't mean fat.

The reason why I don't want to do sheiko is that it is way too much volume to be able to include cardiovascular fitness and some light bodybuilding variations as well.

I weigh around 90 kilograms. I squat 240 kilograms , bench 155 kilograms , & deadlift 270 kilograms.

>>40058338
What are these cheat pendlay rows? Got a video?

>>40058158
>I never did sheiko, I don't train for powerlifting.

You've never even lifted. Have even heard two 45s touch?

>>40058349
It's due to lack of adequate forearm supination/pronation depending on the variation.

Your radius naturally rotates about the elbow maybe 70-80 degrees, with some people only achieving maybe 60 degrees of supination, and I'd say most have more pronation.

The advice that cambered bar curls or reverse curls won't engage biceps enough is fallacious and kind of reckless.

Most people can't hold a straight bar with both wrists fully supinated without putting significant torsional stress on the carpal bones of the wrist

>>40058382
How can I use this newfound knowledge to lessen or irradiate the pain?

>>40058360
https://www.youtube.com/watch?v=-febRoO0gG0

starts about 2 minutes in

>>40058403
Use supinating DB curls for maximum bicep engagement :^)

>>40058403
use a cambered bar for curls? Or use dumbells.

Alternatively you could stretch out the muscles in your forearm and see if that helps, but sometimes supination ROM is not limited by soft tissue, and it could be your anatomy.

where can i watch movies online?

>>40058458
123movies.to

>>40058404
I like this :)

>>40058424
>>40058433
Ah, but dumbbell curls require more physical effort therefore I will not do them.
How about those forearm stretches?

>>40058467
cheers boss

Just lifted in mexico

It's worse than you might suspect

>>40058564
Visiting the wife's family?

>>40058575
Hue.
No they are all in California, with just a couple across the sea of cortes in Jalisco. They are really well off where they are so a few decided to stay here.

We're in Cabo san lucas. The men either look old af or really young

Also a lot of people on the street call me Rambo or Arnold when they're trying to get my attention
>y-you should see my Swedish friend, h-heh

>>40058588
Very nice, so what's so bad about Mexican gyms?

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>>40058403
>>40058349

Do you have a video? Sounds to me like the weight is pulling your wrist down and your wrist is either giving in or getting strained.

If you hold your arm in front of you closed fist and pronated, and just imagine the weight on your hand, you can kinda see that the weight naturally will flex your wrist down.

Suggestions to fix this issue would be... wrist rollers to strengthen the wrist extensors, but honestly, wrist wraps sound like a better idea.
Or use lighter weights and try to focus on not letting your wrists get reckt. Your wrist muscles are likely weaker than your elbow flexors, so instead of going for the limit of your elbow flexors, go for the limit of your wrist instead.
Or just don't do reverse curls. Your can train the forearm muscles in more comfortable ways.

>>40058358

Have you looked at the sheiko small load programs?
Other options are 5/3/1 (as long as it's a good version for powerlifting), Dietmar's programs (which include a lot more bodybuilding and variations), Nuckols advanced programs (kinda like sheiko-lite for the most part), Blest late-intermediate program (haven't had experience with it yet but it's been hyped a bit here on plg), build a periodized version of TM (a bit more complicated since requires programming knowledge), Juggernaut and Inverted Jugg (very good programs), among others...

>>40058612
I will do your suggestions!

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>tfw when you learn from your trainee

Honestly is there a better feeling than the feeling of learning something new or realising something you hadn't realised before?

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>>40058612
>Blest late-intermediate program (haven't had experience with it yet but it's been hyped a bit here on plg)

This is because of me. It's not late-intermediate btw. He has

Early novice
Late novice
Early intermediate

I'm doing early int atm. Genuinely loving it.

>>40058632
what did you learn?

>>40058607
Literally 2 bars that actually have both collars on them. One of those was bent. One home made squat rack, no cardiobunnies, shitty weights (not that bad tbf)

At least everything is really, REALLY cheap.

>>40058648
Sound like my gym

>>40058212

>Bottom right is the regular bench grip most people use,
>Bar well behind the radial bone

Enjoy your wrist problems, dipshits.

>>40058404

570 lbs for reps

sickening

>>40058632
Sorry if I made you feel uncomfortable. :/
I can't help being nosey but I really care about you