/plg/ Powerlifting General

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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

>>40058830
naked underaged op pic
great start lads

thoughts on blest novice and intermediate programs?

>>40058897
He had underwear also his knees and torso is the only thing showing
>whoa you can see everything youd see at a beach or pool!!!!!!

>>40058912
Sheiko lol

>>40058934
>He had underwear
cant see them doesnt count

Yesterday
>ate 1800 calories
>slept a lot
>hard Sheiko
Today
>ate 2200 calories
>slept an hour
>about to find out Sheiko difficulty

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>>40058934
Fuck off trappy "I'm riding the coattails of a talented underage gay orphan"

with cutting-age "coaching" via cut-and-paste and tantrums.

>>40059000
Unsurpassed salt quantities

Like damn dude all I wanted was a sprinkle

>>40059000
Not gay but okay
Never said she was my coach just gives me tips and helps sometimes idk why plg gets so salty over it

>>40059070

Anons hate trappy furiously, if you haven't noticed yet.

>>40058934
yeah trappy being a fucking hypocrit as usual

aaaah blushoes

make pic of him in his underwear the op aaah!!!

thats bad!!!

meanwhile shes looking at cp of boys on omegle and posting naked kermit as op

>>40059070
>so closeted and insecure he feels the need to respond to people calling him gay
kek

>>40059070
tbf I don't think thats actually plg. When I ask for some tips or questions 90% of time it's trappy who responds, so yeah I doubt anyone who's actually plg would get mad at her. Yeah sometimes shes moody and posts off topic but as long as she helps idgaf.

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>>40059187
Kek

>>40059187

>bullying a 17 year old orphan

That's a legitimate low, and something that should make you feel bad about yourself.

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>>40058912
I've been doing the early int. Feel free to ask again in two weeks when I test new 1RMs at a meet, but I highly recommend. I've been making rep/volume PBs and my form on s/b/d has improved. It's fairly high rep work and there's a sensible hypertrophy work (DB work, lats, curls etc) included. You do squat every session (comp or paused), bench (comp or close grip) and either a deadlift (or variation thereof) or row. Pretty basic stuff.

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>>40059000

>riding the coattails

Wait you think I'm gaining something from helping Kermit?
lol
I don't want my real name or identity anywhere near this or anything even close to related to 4chan, and I'm not taking money from him.

What the hell do you think I'm gaining from this?
Popularity? Dude I'm more well known than Zyzz here already (#johnlennon). I actually want the complete opposite, just want to stay comfy in /plg/ and not have to deal with /fit/ (You).
Credibility? There's literally no way I can have more credibility than the stupid high accuracy and success rate I have and being able to justify and prove everything with actual scientific studies and method. But you think the Anons that shitpost about me are going to stop saying I'm mediocre because I helped Kermit? Are you serious, they're gonna say what they already say, I'm not helping anything Kermit was a talentfag and got to where he is by himself (which is true, I literally met Kermit a few weeks ago).

I can't even fathom the level of insecurity you're in to be able to create a scenario in your head where I would be able to achieve any sort of success through any of this. inb4 4chan success, dude if I wanted that I'd take off my panties are you kidding me.

I'm literally doing it for fun and because I want to see a friend succeed because he has actual crazy potential. And he's not the only person I'm helping atm.

>inb4 responding to bait

I know, I just think some things need to be said.

I don't even know how you people still manage to get me baffled by your autismo after so long. Holy fucking kek.

Anyone else litreally can't deadlift as soon as they use straps? I lose all tightness and my sets look like ads when I do

>>40059385
Ass*

>>40059328
>I don't want my real name or identity anywhere near this or anything even close to related to 4chan
>came back after identity released
>just posted new pic with 'friends'
gotta pic a side

>no way I can have more credibility than the stupid high accuracy and success rate I have
citation needed Tbh

>you think the Anons that shitpost about me are going to stop saying I'm mediocre
lol gbro really got to you didnt he

>>40059385

Me, I only use them sometimes for block pulls and for RDL if I already deadlifted.

>>40059454
I ripped a callus and now I'm just
>trying hard
to get through the pain cuz these straps make me cat back the hell out of my pull, it's awful

>>40059482

I would go over the queues in your head before every rep. It should be fine in a week or two.

>>40059494
Thanks. I'll try that, it really sux cuz I finally figured out my deadlift I hope I can get it back after this

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>>40059449

>gotta pic a side

Wow my dude you're so in deep on stupidity that you actually managed to blow my mind.

I think explaining this to you is gonna be pointless because you're in so deep on IQ 50 that I don't think you can understand concepts more complicated than 2+2.

So I'll try to make it simple:
IRL NAME MINE ME NOT WANT ANY THINGS 4CHAN ME DISTANCE
IN 4CHAN NAME MINE ALL BODIES KNOW ME DOXXED

>citation needed Tbh

Here: https://desuarchive.org/fit/search/username/trappy-chan/

Enjoy the trip.

inb4 I don't wanna actually look at the source!! gimme an abstract!!!!!

>lol gbro really got to you didnt he

Not really, I wasn't even thinking of him.
If this is the first time you've seen someone say me or some advise I give is mediocre, then my dude you need to lurk moar.

>>40059579
Doesn't everyone here already know your name though?

>>40059579
weren't you run out of /owg/ for giving shitty advice?

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>>40059620

No? I left owg cause I left 4chan. I didn't come back to owg cause owg doesn't exist anymore.

>>40059597

my dude...

>>40059649
well I've seen it appearing every now and then, but yeah pretty dead

>>40058857
Why did u get rid of your website when u got doxed?

>>40059649
I tried to bring it back the other day and all anons did was shit on it
so fuck em all, /owg/ was never good anyway, just a bunch of fags talking about shoes

>>40059579
The ol explaining would be pointless on you method, this only makes your side look weaker
You very clearly arent doing a good job of distancing

Yeah no wonder you inb4
What exactly is going to count as a high success rate
Saying do sheiko doesnt count towards your success rate

Im sure you werent thinking of him at all, sure

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IM A CREEEEEEEEEEEEEEEEPP

IM A WEEEEEEEIIIIIRRDOOOOOOOOOOOOOO

>>40059693
bullshit

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>>40059328
>Wait you think I'm gaining something from helping Kermit?
Yes. /plg/credibility and validation. This IS THE CUTTING EDGE OF POWERLIFTING SPORTS SCIENCE AND YOU KNOW SO MANY POWERLIFTING DOCTORS LIKE GREG KEKOLS RITE.

>I don't want my real name or identity anywhere near this or anything even close to related to 4chan
LOL, K. That's why you shitpost so incessantly that you've used your ex boyfriends trip (haino) to continue validating yourself, even after being run off.

>What the hell do you think I'm gaining from this?
Validation for poor life choices. I'm legitimately sorry. I pity you and the abuse you grew up with.

>Popularity? Dude I'm more well known than Zyzz here already
Nuthin needed from me here, lol.

>Credibility? There's literally no way I can have more credibility than the stupid high accuracy and success rate I have
You recommend proven programs too everyone, and sometimes it worked. So you "coached" them, and feel success through them. Again I pity you.

>I'm not helping anything Kermit was a talentfag and got to where he is by himself (which is true, I literally met Kermit a few weeks ago).
Not an argument. Also, I hope his guardians were with him when he met a stranger gay Brazilian man, considering that frog is a LEGAL FUCKING CHILD.

>I can't even fathom the level of insecurity you're in
Lol, I know. Mental illness is a bitch.

>I'm literally doing it for fun and because I want to see a friend succeed
Validation. Internet friends =/= real friends.

>inb4 responding
Not bait. Truth.

>I know, I just think some things need to be said.
We know. Have your last word. Or trip off and be passive aggressive. Either way.

>I don't even know how you people still manage to get me baffled by your autismo
You have autism. Autism is grossly over-represented in the transsexual community. This is a fact. Google it.

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>>40059684

wechat killed it

>>40059686

costs a lot of dosh

>>40059693

Yep.
/owg/ had a golden age a millennia ago, 2016 was thoroughly shit and [surprise!] it died.

The only reason /plg/ hasn't died is because of the larger population.

>>40059747

Woah my dude stop throwing salt over here.

You're retarded and have a shit opinion no one cares about. Now quit the drama you created, there are no players left.

>>40059747
This is savage. And true.


SAD.

>>40059767
>Woah my dude stop throwing salt over here.
I've never been so salty that I issued a death threat.

Can you say the same?

>You're retarded and have a shit opinion no one cares about. Now quit the drama you created, there are no players left.
"No you" seems fitting.

>Lifting/fitness
Ran 13 x 100m today with 100m walk recovery. Felt good.

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Got a T2 rack and belt today. New bar is coming Thursday.
>tfw no power lifting gym here

>>40059767
>larger population
idk, it seems that there's more of a community or something here, even between all the shit posting there's still some ok advice given here

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How accurate are Mr mike the meme man's rpe e1rm calculations? Cuz I just hit 405'with @9 and that should put me at a 455 and that would be a 25lb pr for me if it's true

>>40059806
405×3* fuck my phone

>>40059328
>I don't want my real name or identity anywhere near this or anything even close to related to 4chan
this is the only thing you've ever said that legitimately bothers me. why the fuck do you trip then you stupid faggot

>>40059790
>running
gay

>>40059767
...what do you think about your orbiters

>>40059385
Because your grip tension goes to shit

Literally just grip the fuck out of the bar with the straps and report back

>>40059328
Suggest a 4 day for me

I want biceps btw

>>40059931
Try the BBBR

>>40059931

Day 1:
Squat
Curl

Day 2:
Bench
Curl

Day 3:
Deadlift
Curl

Day 4:
Curl
Curl
Curl

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>>40059931

You know, I've been wondering... When is it gonna be your turn to give a spin on Sheiko and milk those secret gains? (∩` ﾛ ´)⊃━炎炎炎炎炎

But you're kind of untrained right now, so not the right time I guess.

Have you ever tried Jugg or inverted Jugg?

>>40059790

>Can you say the same?

Yeah lol
Have you actually seen me? How do you think I can even threaten someone to death lmao.
Gonna kill them with my unholy skeleton aura?

>"No you" seems fitting.

It's either the "no you" level or the "salty autismo 99" level. I'll choose the one that's over faster.

>Ran 13 x 100m today with 100m walk recovery. Felt good.

Not powerlifting related.

>>40059800

If you said the same thing in 2016 I'd agree.

Now I just see a community in shambles that's still acting like crabs in a bucket even though most are already dead.

>>40059850

People asked me for months but I didn't want to but then eventually I had an issue with mods and people convinced me tripping would resolve the problem alongside the other benefits aka people will know how to identify good advise will be able to find my posts on archives to look for specific things I've written and people who were being helped through a lot of posts in a span of a lot of days would be able to actually find me and get the actual help they want instead of being trolled randomly or being given advise by random people etc.

some shit like that

>>40059893

I don't know them.
As long as they're not shitposting I don't mind I guess.

>>40059977
variations?

>>40060018
>>I don't know them.
>As long as they're not shitposting I don't mind I guess.
i love
i never shitpost

pls be my gf

>>40059931
I'll do this my next deadlift day. Hopefully it works, thanks

>>40060018
>Ran 13 x 100m today with 100m walk recovery. Felt good.

>Not powerlifting related.

Just because it's not in your sheiko spreadsheets doesn't mean that is not powerlifting related. Call it GPP.

>>40060064

GPP is not powerlifting related. It's literally GPP.

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>>40060018
Am I a nuisance? All I want are (You)s from a cute girl

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>>40060018
Completely untrained basically
You know I've done Sheiko for probably 5 months or more? Maybe even 7?

>>40059977
Fuckin genius

>>40059963
>BBBR
wat

>>40060043
Low key huge breakthrough for me

I got pic related. Very low profile, doesn't get in the way

>>40060036
Sick shitpost broh

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>>40060137

>You know I've done Sheiko for probably 5 months or more? Maybe even 7?

Nah I actually didn't remember that. I even tried to search through my brain's hard drive but no luck.

How did it go?

>>40060137
>BBBR
Sean's meme routine that doesn't actually exist

>>40060209
Where is Sean? Did he died?

>>40060268
Busy traveling for work

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>bench is going up this fast
>my tech is 100x better
feeling real good
squat going fast too figured out last time it was just me not going as wide as i normally would

https://www.youtube.com/watch?v=T12WKh_k3Fg&feature=youtu.be

Just did:

jump rope, stretching
squats: 185x5x5
lunges: BWx14x5
bench: 185x5x5
press: 55x10x5
skullcrushers: +30x12x4
lat raise/preacher curl superset

to complete my first week back at it. Working out 4 days a week and jogging 3. Getting back in shape

I want to die.

Maxed out squat and got 400

tried 4pl8 and failed it 4 times

why live

>>40060339
I've done the same with 395 a few times before finally getting that sweet sweet 4pl8

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>>40060305
So fucking

Jesus dude

AUTISM
Every thread

Sarah sucked let's be real

Fuck off

>>40060209
Thanks amigo I forgot why I didn't care enough to remember
Now I remember why I didn't remember

>>40060201
It was alright and I made massive PRs after. Might recondition on a conservative c6w cycle and come at Sheiko on 1g/week and
Sorry come at Sheiko with a fresh back and see how it goes

I'm leaving for now

One last thing

>>40060305
Fuck off bro

Not even that creative

>>40060350
j-j-just a little longer

I guess since I'm at 400/265/465 this kind of imbalance couldn't continue forever. Sqwat was always so much farther ahead of everything else.

One day I will join you in the sun

Hey Frog where do you find the music for your vids

Also what's with the Soviet Russia shirt? Are you ethnically russian or something?

>>40060300
>the squat chad is becoming a bench chad

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40060305
hi every1 im new!!!!!!! holds up spork my name is katy but u can call me t3h PeNgU1N oF d00m!!!!!!!! lol…as u can see im very random!!!! thats why i came here, 2 meet random ppl like me _… im 13 years old (im mature 4 my age tho!!) i like 2 watch invader zim w/ my girlfreind (im bi if u dont like it deal w/it) its our favorite tv show!!! bcuz its SOOOO random!!!! shes random 2 of course but i want 2 meet more random ppl =) like they say the more the merrier!!!! lol…neways i hope 2 make alot of freinds here so give me lots of commentses!!!! DOOOOOMMMM!!!!!!!!!!!!!!!! <--- me bein random again _^ hehe…toodles!!!!!

love and waffles, fuckin Sarah
Do you miss me now you fucking autist piece of shit

>>40060300
are you bulking or just maintaining weight

>>40060526
cut 8lb and now maintaining untill prep 3

>>40060287
Im glad hes OK

>>40060466
hi every1 im on roids!!!!!!! holds up latina my name is aaron but u can call me t3h RoiDeR oF N0 GaiNZ!!!!! lol... as u can see im very roided!!! thats why i came here 2 meet roider ppl like me _... im 26 years old (im a bigguy 4 my age tho!!) i like 2 provide green cards to my girlfreind (my fiance really if u dont like it deal w/it) its our favorite activity!! bcuz its SOOOO illegal!!! shes illegal 2 of course but i want 2 meet more illegal ppl =) like the say the more the merrier!!!! lol... neways i hope 2 make alot of gains here so give me lots of routineses!!!! ROIDS!!!!!!!!!!!!!!!! <-- me bein a roider again _^ hehe... steroids!!!

love and tacos, Boardshorts

>>40060353
>>40060397
>>40060466
Autistic tantrum

So I did a full Sheiko. I upped calories to 2200 and only slept an hour last night

The deficit deadlifts were pretty easy but moved kinda slow cause I was tired, bench was meh, since I had no liftoff and didn't have my Romaleos on me, but I got it done nicely.

Then I took 2 scoops of C4 and breezed through the deadlifts. On my last set of 5x3 @80% I got 5 reps easy and probably could've gotten 7-8 desu if I wanted

I feel a big deadlift PR incoming, going from nearly zero deadlift volume to twice a week frequency has helped my form and strength a ton

Feelsgoodman. Thank you trappy for telling me about Sheiko

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SEAN

GET

ON

DISCORD

FUCKING

NOW

5x10 @ 365lbs was hard lads.

5x8 @ 100lbs behind-the-neck press felt spiffy.

>>40060353

>Sarah

Was that Sparrow?

>>40060587
>2200 calories
>1 hour sleep
What an absolute madman. Literally how?

>>40060959
I'm 67 kilos and I'm used to shitty sleep schedules. Plus I slept a lot the preceding nights lel

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>>40060959
>>40060977
Yea i did the same work out with no sleep and same cal intake its hell but you can get though it

>>40061039
Thursday's bench is lookin easy for me but I'm a bit scared of the squats. Hopefully eating more and resting more will help me, plus actually being able to use a good rack. Well, I'll see I guess

>>40060977
well I'm 165cm manlet myself but I already lose weight at like 3000 calories. 2200 is something I wouldn't think about.

>>40061096
Was cutting at 1500 at first. I like fast hard cuts rather than long drawn out ones

>>40061120
Well i understand where you coming from, but I don't think it's optimal, also forever bulking is the way cutting is for some pussy bodybuilders :)

>>40061052
Just be confident youll do fine

>>40061096
Im 172.7 and im 74-78 rn getting ready for comp so 2200-2500 is a pretty comfy cal for me

>>40061145
True, you're right

I'll be fine, thanks frog

>>40061145
>74-78 rn
That's kinda big gap between those? does it really differ that much? I've been also gaining steady 0.5kg a week with 4000-4500calories. Pretty happy with that and really can't imagine how you eat so low.

>>40060462

>trappy coaching is a meme

You people are doing it to yourselves.

>>40061197
When i say 74-78 i only mean that range by comp ill be 74 but rn im 78

>>40061241
oh makes sense, I'm glad I live in another country and don't have to compete with you. wouldnt stand a chance :)

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>>40060268

Right here.

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>>40060353

>Might recondition on a conservative c6w cycle and come at Sheiko on 1g/week and
>Sorry come at Sheiko with a fresh back and see how it goes

Fucking kekkkk

Why did you quit it then?
Workouts were too long? Got boring? Or just wanted to try new things?

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when is it okay to double text

>when you're hungry as fuck after 4000+ calories in a day

Fucking shit. I'm gonna hit 120+ without meaning to if my body keeps this up.

>>40061309

When you've spoken to each other in person or have something to converse about.

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>>40060587

Thank me? You're the one putting in the work, Boris is the one who made the program.

I'm just glad you're enjoying it. Can't wait for you to show up in a few weeks with great results in all three lifts. I've been getting good news from pretty much everyone who decided to start Sheiko.
Colombiangirl increased her wilks by like 30 points while losing 8kg or so in a single month. She gained like +14kg on her bench press. Crazy.

If you need any help, well, it's not that hard to find me.

>>40060753

>Was that Sparrow?

Yep.

Just finished DBZ, lads.

Feeling so sad. I love that show.

>>40061333
It goes like this.

>hanging with bestie and his gf
>gf wants me to meet her friend
>give gf my #, she passes it to friend
>friend texts a couple hours later after I've went to bed asking how my night is
>reply when I've woken up
>no response since

can you even be ghosted after a single reply?

or should I send a simple yo out?

>>40061410

Wait til tomorrow afternoon or evening, ask her how she is. Do it while you're occupied, preferably lifting, and keep your phone in your bag. Don't talk to her unless you're doing something for now so you don't get anxiety about if she responds slow.

>>40061431
Thanks mystery chad!

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>>40061309
when you're drunk.

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>>40061435

You're welcome anon, good luck!

>>40061446

Unless you're fucking and drama free this is always bad advice, unless you want to end something.

Sleep tight /plg/

>>40060565
>laughed r hard
>fiancé asked wat
>had to commit to first engaged lie
Thanks anon you piece of shit

>>40060573
Shut the fuck up autism you sack of shit. I'll pay taxes to put you in a home with no Internet and that's fucking saying something

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I'm sorry, I have no words. I just have to share this with /plg/ since its like 1 am and no one else is online. NSFW its a guy getting fucked by a snake.

https://twitter.com/xsexlove11/status/819378106376912896

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can i get a form check on my squat?
this was like the second set or so, not heavy but heavy enough for good form, or issues to show

>>40061593
What porno is this?

>>40061600
all id say is to try to stay more upright

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thurs will be the day i see if my bench inflation is really correct the 250 is only 10lb off my best ever bench

>>40061600
They look pretty damn good, I'm noticing really slight hip rise but not really anything to worry about imo

>>40061600
Slide the bar down to your posterior deltoids

Otherwise looks really good

Fucking

HELLO

>>40061740
h-hello

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>>40061768
>>40061740
>tfw hello

>>40061831
>>40061740
Hi, been here whole night

>>40061740
Sup birdshirts

Surprised you're still here. Plg has been extra autistic the last few times I've stopped by.

>>40061283
well what would you do?

>>40061618
ive been working on that, believe it or not it used to be worse. will keep working
>>40061662
i think thats gotta do with how i felt today. i was really god damn tired, only got 2 hours of sleep last night
>>40061673
ive been playing with bar placement, ill try lower when i squat again later this week
thanks guys

>>40061977
Work on quad strength

Also you should trip bby

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>>40061601
irl hentai

>>40061593
is that a man

>>40062239
bby I'll think about it ;)

>>40058830

Are powerlifting programs good for aesthetics?
If so, are there any good 3-day ones?

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>get emotionally drained by /fit/ again
>study total mandibular avulsion replant surgery
>study total scalp avulsion repair surgery
>curiosity takes me to complete fingers replant
>a link takes me to finger replant/transplant/amputation/remodelling of the hand into pincers
>then go on plg and get to see a guy being fucked by a snake

It's been a wild night I'll tell you that much.

>>40062439
Just do a 3 day Texas Method with body building accessories

>>40062439
take a look and wendler's building the monolith or 5/3/1 beach body challenge, both of those are three day iirc and you'll still build strength for your core lifts

>>40062475

I know what you mean. I once started reading about Rey Mysterio and ended up on the page for Archaea

>>40062475
do you want to cuddle? :3

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>>40061593
>decide to drop into /plg/ for the first time in forever
>see this

>>40062396
>its a guy
>getting fucked by a snake

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>>40062475
i found it while looking for FTM trap porn

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>>40061593

Reminder that Trappy gives mediocre-at-best advice about lifting.

Source: well known respected drug free powerlifting athlete who browses these threads

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>>40062766
>respected
>powerlifting athlete

I too, like to live dangerously

>>40061593

>I just have to share this with /plg/

Why?

Someone needs to make a gif of this to go along with tubgirl and shit.

>>40061593
Snake?

Snake?

SNAAAAAAAKE?!

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Squats are a meme

>>40063433
well yeah if you half-squat likea pussy kek

https://www.youtube.com/watch?v=lJubNVtQfz4

World class lifters keep insisting on the importance of lats in the bench, so why do people instantly jump on the bandwagon that lats doesn't help move the bar based on a single strengtheory article?

I think those studies may be a bit sketch.

>>40063595
Lats are used in the bench press.

Making your lats stronger won't significantly improve your bench press because either you're using them, or you arent and need to learn to. But that's not going to be solved by doing weighed chin ups or rows.

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Should the bar be lower on my back or does that seem about right?

>>40063670
Those arms

>>40063670
Kek this is why i lift for aesthetic

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>>40063699

I get compliments all the time on my gains irl tho

>>40063718
>>40063670
your arms are laughable

srsly add some iso work in

>>40063718
Kek
I even have way bigger stats than u even tho i do 6-15 reps

>>40063723

I've been doing a complete by brosplit by /fit/ standards though

>>40063728

I do high reps as well though

>>40063733
You need to isolate bicep long head, short head and brachiallisis
Tricep long head, short head and lateral head
+some wrist curls
4x8-12 each

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>>40063756
Pic related

L I T H ?

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Guys how long would it take to recomp about 10kg of fat?

>previous squat pr 200kg
>get microplates, deload
>start tm again with lots more volume
>eventually get to 195x3
>go for a 1RM later on
>PR at 215kg instead of 290 bench

wtf

>>40063950
About two years

>>40064076
Plz be 290kg bench

>>40064117
im trying

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Wow trappy must be very smart.

>>40064240
panzer used to do this shit all the time.

>>40064240

no, she just likes to namedrop a lot

someone asks her for food advice? she writes the most "complicated" dish she can come up with

someone asks her whats on her playlist? she writes shit like weird asian man screaming and random noises

she's trying to get validation for her supposed intelligence

>>40064375
>she

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>tfw doing 3 mile runs every other day on top of Sheiko and daily pushup/situp/pull-up pyramids while cutting

ONE

NOTHING WRONG WITH ME

>>40064426
I've concluded after all the drama-posting you've done that deep down you are a broken sad man.

>>40064375
Yea that was the point of my post lad.

>>40064426
when should i cut

>>40064426
Filtered

>>40064446
>concluded

Pretty sure I admitted it many times.

Deep down I know I'm a bitter, jealous, cold person when all I wish I could do is be genuine and loving to my friends and family. I detest those traits about me but all I can do is try as hard as I can to be a loving person.

>>40062766

H-Haack?

>>40064486
If you're planning to compete, decide on the weight class you want and decide from there if you need to start losing weight.

I'm cutting because I look like a fatass and need to get down to 180lb before boot camp.

@40064488

Never fucking reply to my post ever again or there will be dire consequences on your behalf.

>>40064500


why the fuck are you sacrificing your life to the army

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>>40058830
Is trappy and chelsea manning the same person? Theyre extremely identical

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>>40064555
I get like $100k in DISPOSABLE income by the end of my contract, free housing, medical (which I really need, haven't been to a doc in a while), clothing, food, etc.

On top of that I get paid to study for a $70-100k civilian job such as BMET lmao. Did I mention free fucking college?

I wish I made better choices earlier in life but college is too fucking expensive and I don't want to go into debt, plus the family financial situation is in dire straits as is. I feel like it's the most efficient route to take at this juncture.

In the meantime I'm about to start some job at an Amazon warehouse until I get shipped. Garbage hours of Sun-Wed 6:30PM to 5 AM but it pays well and is supposedly easy work.

Also, since I'm most likely gonna get a cushy job in the AF I'll still have a ton of time to train and shitpost here.

>>40064603
what is your opinion on
>>40064375

>>40064603
Holy shit this is why we have people like manning and berghdal because muh benefits then would leave at the drop of a hat. Kys asap

>>40064603
You also give up your freedom.

If that means nothing to you, good luck mr military man

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>>40064637
That's my girl ;')

>>40064662
I'm willing to bet a majority of the people sign up for the benefits, money and experience rather than just 'serving the nation.' If I was joining army infantry then I'd agree with you but I'm 99.99% going to get a job in the chair force tech line which is basically just a 9-5 job.

Hey, who knows, maybe I'll like it, get my degree afterwards and come back as an officer? Maybe I'll hate it and count down the days till' my contract is over. We'll see, but yes, the benefits and hope that joining will turn me into a responsible man who kinda 'gets' the real world around him are my primary reasons at this moment.

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>>40063595

There's no doubt that the lats can help move the bar at the bottom. You can test it yourself, just lay like on the bench, go to the bottom, then flex your lats.

However, these things are pretty complicated issues and with haven't gotten much info to work with. The cues work for the world class athletes because they're good queues regardless.

As Isley said though, thinking that focusing on your lats will improve your numbers on the bench is kind of a meme. If you focus the same time doing chest instead, you'll have much more results.

>>40062698

>ftm porn

l-lewd
did you know their clit can grow up to like 6cm, and there's a surgery they can do to "free" it so that it can actually be used as a small penor?

>>40064240

The point wasn't to act smart.
Google the things I mentioned. It's some ridiculously fucked up medical gore. To the type that actually makes you feel spooked.
That's why I said it was a wild night.

>>40064498

It's a joke about gbro kekkkk

>>40064375

>screaming japanese men makes me smart

fucking kekkk
My taste in music is shit and I just embrace it my dude. Liking weird stuff doesn't make you smart, just makes you look retarded to regular people.
If I wanted to be smart I'd post like classic prog metal or alternative indie punk-fold or classic classical music.
Instead I post a dude just screaming autistically. How's that smart?

And I just like cooking. The meals I mention aren't complicated at all.

>>40064492
I'd snuggle and cuddle with you so you're not lonely anymore

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>Tfw you will never be a super genius like trappy

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>>40064719

>>40064719
sucks, i hope one day i can understand his writings and be a quarter as smart as he is

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>>40064719
>>40064728

>wanting to be the genius instead of the powerful brute

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>>40064729
Iktf

>>40058857
maxes here are as in 1rep max?

>>40064729
>he
1/10 bait made me reply

>>40064708

weird stuff can be ones way of trying to stand out, call it pretentiousness, call it hipster, call it whatever you want

these things are usually associated with the need to feel special & unique, not always coupled with genuine interest for said subject

i know it because i'm like that, but i'm shameless about it

>>40064764
No. 5 reps of your max

>>40064708
TRAPPY HOW MANY WILKS DO I NEED TO COLLECT BEFORE YOU COACH ME?

>>40064770
>tfw i'd sacrifice myself on the altar of shameless pretentiousness

>>40064764
No

Sheiko is a BB program and BB routines focus on 12 rep sets, so you enter your 12rm silly goose.

>>40064790
thanks buddy

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>>40064807
Just doing my part.

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>>40064764

I'm resisting the urge to shitpost just cause I don't want you to actually do it wrong.
yes 1RM

>>40064770

I'm not sure I feel special when I post a music video of vacuum cleaner noises consisting of a fat japanese salary man fucking a vacuum cleaner.
It's just something I expect people to see and find it funny.
I like when people are laughing about stuff and having a good time around me I guess.

>>40064780

idk send dicc pics

>>40064841
L-LEWD
BUT ILL DO ANYTHING FOR SUPER IPF LEGAL COACH

>>40064685
So you don't seek anything out of the military other than money?

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>>40064857

y-ye i-ipf leg-legal

>>40064841
>thanks, another buddy

>>40064877
its calculated of 5RM, dont get memed by the tripfaggots

>>40064685

You posted my political map instead of yours kekkk

>>40064859
Mostly camaraderie and friendship I suppose. I'm pretty lonely as is despite having a few ridiculously close-knit friends I talk to daily.

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>>40064859

No he's looking for something like this https://www.youtube.com/watch?v=-LksYTLJpVE

97kg paused bench @ 73 today for 3kg pb. Felt I had 100kg in me easy but didn't have a spot. Been lifting about 14months, need my 2pl8 bench so /fit/ doesn't laugh at me.

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>>40064897
Lmao I did it on purpose. Anon was asking me about you so I decided to post something pertaining to you cause why the hell not

>>40064914
Damn you can read me like a book huh

>>40064876
WELL IPF SOMEWHAT LEGAL ASSOCIATE, I WILL CONTINUE TO COLLECT WILK POINTS AND POSSIBLY TAKE DICK PICS UNTIL YOU COACH ME S-SENSEI

>>40064927
Was this your comment?

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>>40064949
Forgot pic ha

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>>40064927

Don't post me or my people ever again!

>>40064914
Trappy can you be my waifu p-p-please ?

>>40064914

what is your gender my dude

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>>40064980

grill but I identify as a pink dolphin that rapes people swimming in the sea.

>>40064969

http://vocaroo.com/i/s12QDFKTMW2A

>>40064939

kekkkk
ask me for my discord id later today
better have some juicy dicc pics kekkkk jk

>>40064980
>>40065019
post pic pls, my curiosity is distracting me from studing :(

>>40065019
Trappy, why is my urine foamy? You're in med school.

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>>40065079

There are two pics in this thread 40054965

>>40065098

Usually it's just fast flow of urine that makes it foamy. Like, if it shoots out fast into the toilet it gets foamy.
Is it foamy every time you pee, and for how long has it been foamy?

>>40065098
Too much protein.

>>40054965

>>40065113
>Usually it's just fast flow of urine that makes it foamy. Like, if it shoots out fast into the toilet it gets foamy.

lol, dumbest thing ive read all day

>>40065124

This is rare on young people and ONLY happes if his kidneys are damaged.

It's probably just the urine hitting the water fast.

>>40065135

I'm 100% serious.

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>>40064967
Don't tell me what to do harlot!

>>40065139
>ONLY happes if his kidneys are damaged.
Come on...
I've have foamy urine regularly ever since I've started paying attention to getting enough protein.
My kidneys are perfect, and I get them tested every year. Just had my last test two weeks ago.

Stop spreading misinformation.

>>40065113
If there's nothing in it to counter surface tension it wouldn't matter how fast it is? The always foam stays well after I urinate, it doesn't disappear immediately like fresh water. My urine has foamed for many years, and until recently I never paid it much notice because it only formed one layer, or a layer that didn't cover the whole surface area. A few weeks ago the foam was probably an inch thick over the surface of the water and that was the most I'd ever seen it.

>>40065113
wait what
why are you shitposting on fit if you are so small
do you go to gym?

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>>40065166

I'm actually serious my dude. Having a decent amount of protein in your urine is not a sign that you eat too much protein, it's a sign that your kidneys are fucked.
If your kidneys aren't fucked there should be no or very small amounts of protein in your urine. Not to the point where it froths a lot every time. This is regardless of how much protein you take, unless you're taking absurd amounts of protein (idk 500g)

Do you have diabetes and high blood pressure?

If not, the foamy urine it's just either the urine hitting the water fast or you being dehydrated. Really.

Just google it.

>>40065174

Common causes of foamy urine:
Speed it hits the water
Dehydration

Uncommon causes of foamy urine:
Your kidneys are fucked
You have retrograde ejaculation
You're taking some weird medicine

>>40064967
>>40065156
>trappy and paul will never fuck in your lifetime

>>40065145
>>40065174

This is why I'm concerned. Is it likely that it's proteins that are forming micelles?

>>40065166
Were you told that it's a normal thing to have foamy urine due to protein presence when you got tested?

I guarantee your urine gets more foamy if you eat a lot of protein.

Try it yourself.

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>>40065246

Do you have diabetes?

I'm pretty sure about this because it's something my professor repeated a lot to us and we had to remember and it was in a test. Too much protein in urine is not a normal or healthy condition. There should be traces at most. Overflow of protein theoretically can cause it but it needs to be some crazy overflow. Like, you're eating crazy amounts of protein..

But again, the speed of the urine hitting the water makes it foam. Sometimes a lot.
And if the urine is concentrated due to not drinking much water, it gets even foamier.

Have you tried aiming at the ceramic above the water and seeing if it also foams?

>>40065305
dude can you just tell me your lifts?
you look really small

>>40065305
hey trappy,how much rounding in lower back is okay while deadlifting ?
also I have mild lower back pain for a week now,is this because I fucked my shit up.

Recently got a small ganglion cyst on the back of my wrist that hurts like a mother fucker when I tilt my wrist at all. I was told it could naturally go away for a while on it's own, or I might have to get it drained or surgery worse case scenario if that's what it is, docs apt later this week.
Anyone have some personal experience with shit like this, or how to keep lifting past tendonitis in general?

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Is this trappy on Facebook?

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>>40065328

I don't look small, I am small.

Lifetime PRs:
bw 48kg
Lowbar Squat 103kg
Front Squat 80kg x2
Clean & Jerk 75kg
Snatch 63kg

>>40065346

There's no answer to that question.
If you're worried about your health, avoid it. Keep it neutral.
Some athletes are more worried about winning and beating records though. Who's to say they are wrong for rounding?

Lower back pain can be a lot of things.
Describe it more, get a picture on the internet and draw a circle where you feel the pain.
Do you also feel any numbness, tingling, or burning sensation?
Do you feel it in that spot only, or sometimes it irradiates down to your hips?
Do your legs ever feel randomly numb?

>>40065386

Shhh don't tell anyone I'm a cat fucuuuuck

>quads, adductors, and to a lesser extent, hamstrings, really sore today
>Only doing lower portion of intermediate medium load
Is this confirmation that I am a GDE?

>>40065401

>bench literally the best part of sheiko by far
>doesn't do it

Are you serious

>>40065398
>48kg
>105lbs

I could literally split you in half with little effort

>>40065414
I'm making 5 lbs weekly gains doing Cuckols, why do I need to?

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>>40065418

No shit son have you ever looked at me? Doesn't take much to split me in half.

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Is this trappy?

>>40065430
Trappy, do you pee standing or seated?

>>40065430
l...lewd

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>>40065433

I like pop music.

>>40065437

seated is comfier

>>40065305

>..diabetes?

I sure hope not, but I've never been tested. I have a splinter haemorrhage on at least two nails, high resting heart rate with the occasional arrhythmia, feel tired often, am depressed year round and don't get enough sun. These are all of the things that I know about myself, but I don't know if I'm a hypochondriac.

>Speed of urine

This makes no physical sense to me why only speed of urine would cause it if there are no molecules present that can act as surfactants or that lower surface tension. Are trace amounts something to worry about? On a related note I keep well hydrated, but I don't quantify it. I am pretty sure I'm not dehydrated, but I wouldn't be surprised if my water intake was related to the amount of foam.

>If I aim at the ceramic

I almost always aim at the ceramic unless it's a low light situation and I don't want to miss. There is obviously more foam present when I urinate straight into the water.

At this point I'm pretty sure I should go talk to a doctor about getting my urine tested.

Thanks yo.

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>>40065401
>not doing bench portion of sheiko

nigga wut

>yfw you remember you're supposed to "leave one in the tank"

https://www.instagram.com/p/BPY8VHfgwyk/?taken-by=poutineandtheipf

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>>40065469

>why only speed of urine would cause

I can't remember the reasoning off the top of my head but trust me it's the first thing that is talked about when it comes to foamy urine. If you wait until your bladder is pretty full to pee, it's gonna shoot fast and foam.

Second thing is the urine being very concentrated. Happens if you don't drink much water. Will foam.

Other causes of foam require a doctor, really. Unless you always fap before peeing or something.

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>>40065467
>peeing while sitting when you have a dick

>>40065516
IM MAKING GOOD GAINS ON KEKOLS REEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40065569

I'm a total benchlet and I made almost 45lb on the bench in my first month of sheiko

cuckols is alright but you're wasting your talentbenchfag potential by not doing the literal best bench program out there

who cares about doing 15 or 20lb in a month when you could be making 35 or 40+ in a month.

>>40065589
>literal best bench program

That would be SpotoShot2.0

Feel like my life has hit a brick wall.

Tell me it will all be ok...

>>40065589
F-Fine, I'll do full Sheiko.

>>40065625
Nut up and do something that will drastically change your life. Get a job if you haven't already.

>>40065418
>I can beat up a girl

Congrats bro

>>40065639
>just get up and do something bro!!!!!!!

I bet you have a loving and caring family coaxing you and putting you on a positive feedback loop. I bet you have friends helping you out and money to do what you want. It's not as easy as just 'GET UP' when you've been stuck in a negative cycle for the past 3 years.

I don't. Not even that guy. No amount of working or pep-talk can kill this crushing loneliness.

>>40065625
add abstractions

Are there any downsides to doing a fast cut as long as I'm eating enough protons? Does strength/muscle loss actually happen for an intermediate or is that just a meme?

need some advice bros

so I've been doing greg nuckol's 3x intermediate bench for the past 2-3 months and made really good gains. Bench was going up by 5 almost every week. Went from 265 max to 310 max. However now I can barely keep up with the workouts. Last week I had to do an AMRAP with 245 (and if I got 9, I increase my max by 5lbs), I barely got 9. Then this week I was supposed to do 250 AMRAP and I only got 6. I thought I was just having a bad workout. Then today I was supposed to hit 265 4x3 and 235 3x8, I got my 4 sets of 3 then I could only get 7 reps on my first set of 8, and 5 on my second. Just gave up and moved on with my accessories. Basically I can't keep up with the program anymore, is this because I'm at a point where I can't make weekly gains anymore? What program should I do? Should I do his 2x week advanced?

>>40065679
>Does strength/muscle loss actually happen for an intermediate or is that just a meme?

It happens and it fuckin sucks breh

>>40065604
>Doing actual memes made by someone whose training knowledge ends at "more steroids more bench"

>>40065532
Yes you said that, but it makes sense only if there's something in the urine that allows it to foam, otherwise the speed of urine won't make a difference. If my urine is dilute and I need to pee very badly because I've had 8 gallons of water to drink, then the urine speed would be very high but so dilute that I doubt foam would be present in any significant amount. You can spray a fire hose at distilled water and it won't foam, and any bubbles formed will disappear almost instantly due to high surface tension. Urine speed only serves to mix more air and water, creating more chances for micelles to form if there's something that can serve as a surfactant. I believe you that this is one of the first things asked, but unless there's something in the urine to combat surface tension and form micelles it will not foam. Like a protein skimmer in a fish tank. If you're dehydrated then the concentration of surfactants/whatever will increase, thereby increasing the potential surface area of the protein/whatever monolayer either on the surface of the water or in bubbles. Since I'm pretty sure that I am adequately hydrated the only thing that would make sense is if there's more shit in my urine than is normal, since very foamy urine apparently isn't normal.

In any case Ima go to a doctor and get tested for pee protons.

Thanky ou

>>40065701
Can you tell me your experience in detail? how fast did you go? bodyweight and lifts before/after? What would you different?

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>>40065670
HAHHAHAHAHAHAHAH HOLY FUCK ARE YOU SERIOUS RN

The immediate family I live with is plagued with literal anger issues and BPD to the point I avoid them like the plague since it brings nothing but stress and anxiety. Not only that but we're poor af and I get put down at every possible opportunity by them. My friends are generally all extremely well off financially and are getting their college, food, etc paid completely by their well off parents so I can't relate to them like you say.

I was where you were for a long time. I finally decided to do something to get me away from this toxic atmosphere.

I got a job I'm starting in a few days so I have my own source of income and don't sit on my ass day in and day out crying woe is me. I also enlisted in the AF to permanently get away from this toxic atmosphere and turn myself into a responsible man.

I'm not saying go join the military but fucking get a job and move out instead of bitching about it. You're like the people that complain about >tfwnogf day in and day out. I'm not one to talk about GF's since I never had one but instead of feeling sorry for yourself go out and fucking try to get one instead of bitching about it. You've probably seen my mug and know I'm an odd-looking fellow, which is just a nice way of saying I'm pretty unattractive. I don't let that bother me and just press on.

Just stop being a little whiny brat and take steps into improving yourself you cunt. People like you that make excuses about why you cannot have 'X' thing or >tfwno'x' really rile me up since you don't try and give up at the first sign of rejection. Life is full of rejection and shit. Deal with it.

>>40065752
ILY Paul

>>40065752
>tfw no paul bf

>>40065752

fuck you faggit

>>40065752
based

>>40065398
No numbness,and only pain in lower back and no burning sensetation.

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how do people have the money and time to do shit? shit like travel all the time, party, attend events, go to the movies, eat out all the time, change cars all the time, buy new gadgets and gizmos, phones, watches, computers, etc.

I work 40h a week, work out 3x a week and just about get by financially (no car, cheap apartment, don't travel) and I don't have time to do any of the shit other people do. how do they do it? I'm going to have to get my license soon and I'm going to need a car but for the life of me I can't figure out how I'm going to find the time and money to do that.
Explain this.

>>40065782
>>40065791
y-you too <3

>>40065800
meet me upstairs no powerups

>>40065808
radix

>>40065904
They don't. Facebook gives the illusion of people living these extraordinary lives when in reality they only post the gem sparkling in the normal cesspool of life they live and leave the boring bits out.

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>>40065913

>meet me upstairs no powerups
>grabs 200 health 100 armour and BFG

>>40065752
Das it man. Keep smashing it you beauty

>>40065934
This is objectively and factually a projection since you've done this multiple times.

And I still tore your ass apart every match

>>40065946
You must be very good at videogames if you can fuck her while playing them and beat her.

post some rare justins or boardshorts.

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>>40065697
>Should I do his 2x week advanced?

Does the 2x advance have more volume than 3x int? If not I can't see how making that change would be helpful for the long term.

If you've consistently been having bad workouts even after addressing recovery, deloads etc etc then it might be time to change to something other than weekly progression.

>>40065957
Nah, I still had two free hands to play with and just held her in place with my thighs

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>>40065946

Yeah and then you fell from bed and woke up.

>>40065815

Where exactly? Might just be a muscle strain or a tight irritated muscle. QL, maybe one of hip muscles, or maybe the spinal erectors themselves.

>>40065974

no

>>40065988
Yeah I think it has more volume. You alternate bench on day 1 and close grip on day 2, and you also do a ton of other pressing volume with the accessories he has on there (dips, tricep extension, db press). You got for a new 1RM at the end of the 4 weeks

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>>40059767
>thinks he was somehow magically born in a wrong body
>calls other people retarded

KEKKKKK

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>>40065934
>>40065946
F
U
C
K
I
N
G

>>40065752
wtf I love paul now?

>>40065752
Did you just one day up and decide to do this?

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>>40066011
Just started to feel mild sciatia.
Gg wp trappy,you were my fav tranny,now I have to end myself see you at the otherside.

>>40066183
More or less. I literally spent the better part of 2016 crying and monologuing to myself in front of the mirror, I was pretty pathetic and still am desu, but I'm not afraid to admit the pathetic things I've done.

>>40066183
I told him too first desu

he's mainly stealing my idea 2bh

>>40066011
Post rare livia cavalcantis

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>>40066219
I don't work for free. Let's barter.

>>40066245
Do NOT trust this snake

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who are these people?

>>40065697
Do the Int 3x/week High Volume.

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my...body....wont.....stop......GROWING!

>>40061593
what the fuck?

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>>40066188

Well, at least you know what it is. And it's totally healable and you can go back to lifting afterwards.

Some of the trips here had the same issue and are back to lifting now.

>>40066293

A satanic cult. They were trying to summon satan to fuck me with his big dick so I give birth to the antichrist that will sing the song that ends the world.

https://www.youtube.com/watch?v=ZQDONb8bnJ0

>>40066099

This pic triggers me more than I'm willing to admit.

>>40066702
Can I fuck the boipucci that was fucked by Satan himself?

>>40066702
you can't give birth silly boy

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>>40066702
I am going to go to a doctor in a week,if I have a herniated disc I will shoot myself in the head with a shotgun.

>>40065904
What percent of your salary are you spending on your rent?

Also, some people just make a lot more money than you do.

40h a week is normal, but if it takes you 2 hours to get there that eats up a lot of time. Same as training. It gets my goat when people say they train one hour sessions 3x a week and they don't understand why everyone can't do it. An hour gym session is minimum 1.5 hours, more realistically 2 hours to get done. It takes effort to make it fit and you'll probably have to sacrifice something else to make room for training.

Unfortunately, no one gets it all. It took me a while to realize that

>>40066876

>>40066876

>>40066876

>>40066876

>>40066876

>>40066876