/plg/

>>40103202
I will not stand for this anti-lowbar bigotry

You forgot Alan Thrall

>>40103202
>Divebombing
>Bouncing
rip lower back

>>40103202
Have you ever heard of the term "put your back in to it"

That's literally what lowbar does. It uses more muscle mass if you stay in the hips

>>40103259
kek, he doesnt bounce there

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>>40103202

You should convince trappy to coach me too

>>40103259
only if you have bad mobility and bad stability

\https://www.youtube.com/watch?v=QsvPp6cGn4U

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>pushing the highbar meme
'no'

>>40103224
*cringe*

>>40103305
you may be my idol but i wish youd stop falling for the low bar meme

Isley and Esmerlda just posted a video of them dogging in the Discord

>>40103305
Yo I hope your making mixed race babies with that nubian queen over there.

>>40103202

hybrid squat ala candito is the way to go

its just high bar with a wide stance so you only go to parallel, which naturally involves more hips

you still break at the knees, stay upright and all that good jazz

feels real comfy SENPAI

>>40103346
already did that for a while pretty shit DESU

>>40103321
Isley out squats you. It clearly works, as clearly does high bar.

Relax, it's not a war and hopefully you're better than the console vs pc fags cause that's what ya sound like

>>40103346

Candito switched to low bar though once he realized his meme was bad

>>40103377
how much heavier and how much older is he in comparison to me LOL
cant really compare the difference considering the gap is huge

>>40103362

it's basically what you're doing now though, no?

only difference i see is knees pointed out, while candito recommended forward and flat shoes

>>40103340
lel she's like 110kg

>>40103321
>low bar
>meme

>>40103426
no in the webm i clearly am doing full high bar

>>40103436

compare your squat to the video you posted >>40103294

how is yours full high bar, i.e. olympic style (because thats what everyone means when tehy say high bar)

yours is more like hybrid i'd say because of: wider stance, tees pointed out more, not as deep, not as upright

but ur the talent chad so who cares

>>40103471
high bar does not determine stance it determines bar position lmao i didn't say Olympic high bar i said high bar

>>40103484

and the hybrid squat is high bar

and you say ur not hybrid

but ur also high bar

HMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM

really makes u think

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>>40103493
there is no such as a "hybrid squat" its just a wide stance highbar lmao it depends on your hip structure look at aleksey torokhtiy

>>40103574

so ur just disagreeing with semantics

thanks for reminding me about your age

when you said
>already did that for a while pretty shit DESU

what did you mean

>>40103574
torokhtiy is a scrub desu

>>40103591
https://www.youtube.com/watch?v=qu6-KiPL89c

>>40103415
Has isley got a good squat? Cool, it works. Cut the salt.

>>40103624
anyone ever tell you you look like the lead singer of tame impala?
well they have now

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>>40103647
bad valgus and leaned forward a lot so no not really

(he may be my idol but i can still salt it up)

Join my discord

>>40103683

high bar confirmed for fixing weird frog eye syndrome paired with tomato face

I am unhappy with my choices

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Frog, are you going to compete in a high school meet?

>>40103283
SS --> TM --> Memeko

ur welcome

>>40103471
His stance, toes, depth, etc doesn't fucking matter. What makes it high bar is the bar position on his back. That's the only thing that matters.

>>40104175
I wish there was one available
but no

Cant squat high bar with a belt and without lower back rounding.

how fix

>>40103202
>>40103202

>>40104278
work on ham string and hip mobility ankles too

>>40104278
don't and become pete rubish

>>40104304

do you need to work on ankle mobility if you have oly shoes

>>40104359
Do you feel like the ankles restrict you? If yes then yes if no then do whatever.

>>40103471
Nah man, stance, etc. don't determine high-bar. Position on the back does. Also, not everyone can do a squat like clarence does. Take me - I will probably never be able to do it like him, because of structural differences. My squat will always look like Ops and still, I'll always do it high-bar.

>>40104359
i mean i did both but you should try hips and hamstrings first and if that doesnt work do ankles

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>>40104378
i could do it like Clarence but ow my knee and its not a strong position for me

>webm related

>>40104418
Good for you man, but I just feel like my squat will always look like your variation in Op. I'm most definitely lacking the mobility (especially in my hip flexors and lower back) to do so, but I just feel like I will never be able to get in the Oly position even if I had better mobility.

>>40104470
how do you think that do you have extremely long femurs?

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Hey, if you guys can can you check out my form on deads again? I know I've been asking a lot but i just want to make sure my form is ok.
i tried pulling with my hips a little higher this time on advice I got here, but I feel like there are still some issues. I think there's a little rounding in my back, especially near the last few reps for one.
Also, sorry that I dont have the initial setup in here, I asked the guy filming to get it but I guess he didnt understand

https://www.youtube.com/watch?v=Ol0r8lUqB-Q&t=4m30s

do this for hamstring mobility

no risk for lower back rounding either

>>40104529
id say just a bit lower hips, chest up and tighten lats pull the bar back not up

>>40104478
>extremely long femurs
Extremely long meaning? I definitely have relatively long legs. Extremely long? Idk. What ratio are we talking about?
Also I've always been rather tight in the hips and the back, even as a child. Had really good body tension tho.

As I said, it's more of a feeling. When trying to get into the oly position it just feels like something is blocking my upperbody from 'sinking' between the legs. There's no stretch feeling or anything, it just blocks and stays back and I lose balance. Kinda like trying to hyperextend the ellbow.

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Boring saturday

>>40104529

Focus more on thrusting with your hips when the bar is at your knees. Instead of thinking about lifting the bar up, think about shoving your butt forward.
This will also fix the weight shifting around your centre of gravity, and your soft lockout.

Pull with your lats, the bar is out of position often.
https://www.youtube.com/watch?v=dm7ZbgjZklE

Your back seems fine, that small amount of rounding is usually just the muscles flexed. Your spine is inside the "vale" the two erectors create.

>>40104550
27-28 % is average femur length to body i have 22.7%

and the tightness is more than likely just bad mobility when i was a kid i was tight all over

>>40104546
>>40104571
>lower hips
well last time y'all said higher, so I'm just going back to how it was before, it feels better anyway
>tighten lats
I've heard this a few times now, I'll be honest im confused on how to. Is it like trying to "bend" the bar? and would that be by pulling "backwards" or pushing "forwards"? How do i into lat engagement?
>hip thrusting
yeah, i noticed that now. I usually do have better hip drive, but I wasnt really focused on that I guess, I'll keep it in mind as a major point next session. Nice to know that my back is probably ok though
Overall this was an ok day, I tweaked my lower back a bit earlier in the week and I think it may have impacted my lifts a bit.

>>40104575
25% is average and you measured wrong / are lying as nobody has 22%

Hey guys, my gym tends to have the power cages fulled up pretty quickly and I have no clue what exercise/lifts to do if they are taken. What are some lifts that can help with the Big Three without a cage?

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>>40104611

>How do i into lat engagement?

Watch how Mike T pulls his "arm pits" back right before pulling in that vid.

Pulling with the lats means pulling the bar towards the centre of your body. This isn't a passive movement by gravity, you have to actively pull in order to keep the weight from shifting around or the bar from twisting.

>>40104611
>"bend" the bar

yes, do this now: extend your arms in front of you, and imaging bending a stick into a / \ shape, focus on the feeling in your lats and shoulders. now emulate the same feeling but instead of bending the stick you're just pulling it down, like a standing lat pullover

now do the same with your arms in a extended vertical position, like the deadlift

it's essentially just pushing the bar into your shins, sort of

>>40104575
Measurement isn't 100% accurate, but for me it's about 28-30%.

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>>40104623
https://en.wikipedia.org/wiki/Femur
sorry was off by .3
also no i have 15.5in femurs at 68in height
which 15.5/68=22.7

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>>40104666
>>40104611

you could also see it as shrinking the pyramid in pic related. you increase the pyramid by rolling the bar away from you, and decrease it by pulling it towards you

>>40104693

why teh fuck did i write pyramid, i meant triangle

>>40104687
round up you faggot,

>>40104687
You're measuring wrong lol you fucking idiot
Take a picture so I can laugh

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>>40104868
>pushed into hip
>measure
faggot

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>>40104648
>How do i into lat engagement?
>Watch how Mike T pulls his "arm pits" back right before pulling in that vid.
There was a webm circulating of a Brazilian boy who looked vaguely like a hobbit with a sub 350 wilks...

You have lots of webms, do you have that one? The one with the grey oval/box edited in, covering something important?

What was that hobbits name, heiny? Hank? Heinz? Hellifiknow? Lmao.

He did a cheap imitation of Mike t's pressure breaths and lat engagement. Then he proceeds to dribble his diddlies like a basketball in some poverty fovella.

Is any of this ringing a bell to anyone?

>>40104879
That's your inseam though?

>>40105072
who is this

>>40105072
Thanks, that's the one!

What an adorable little homosexual hobbit. Look at him pretend to powerlift.

>>40105097
Trappy.

>>40105073
>inseam
like i said i pushed it into my hip thats hitting the bone

>>40105097

trappy's friend

>>40105097

it is the man behind the trappy trip, using pics of a facebook friend of his

and he will remain so until trappy proves with a timestamp that shes (hes?) the girl (guy?) in the pictures

there's NO link between powerlifting, weightlifting or strength training and the girl that's supposed to be trappy

there's however some "evidence" (not that convincing though) for haino being trappy

>>40105238

Then why are they still friends on facebook?
2+2 mate. every big name trip here knows trappy is livia, she probably just doesn't want anons to know.

>>40105257
still no proof of her lifting, or being in medical school, or anything else she claims

it's pretty weird that someone so passionate about lifting and coaching and everything else related, doesn't have a single picture near a weight

>>40103259

This kid looks like a total faggot, but his form is not the problem

>>40105296

there's a picture of her in the gym >>40103283

>>40105309
>gym
That's a restroom or locker room.

He's clearly fishing for juicy dongs.

i've been in the other ded thread for like an hour reeee

Squats tomorrow, I've gotta work on staying more upright. Doing box squats for too long got me too used to sticking my butt way back and now I've got some seriously ugly forward lean that's just rekking my spinal erectors. MAD crepitus when I try to massage them, it's pretty disgusting.

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>tfw torn calluses
>tfw DL today

>>40105422
tape up your hands, be a big boy, and learn how to fuggin prevent your calluses from becoming so massive that they rip off.

>>40105296
Wait, trappy claims to be in medical school? Idk what med school is like huehue land, but here in the states you can't spend all day posting pictures of anime girls with cocks on /plg/ and telling people to do sheiko.

>>40105443

I just re-gripped the bar wrong on the last set ;_.

>>40105471

It's summer break in Brazil.

Going to transfer from weightlifting to powerlifting this Monday due to an ankle injury (basically ankle dorsiflexion required for the bottom position in a clean or front squat feels like someone in twisting a knife in my ligament).

What sort of routine should I do? a 5x5?

Also I oly style squat 190kg, what can I expect to squat low bar after a few months?

>>40105481

S H E I K O

>>40105585
>>40105481
honestly the practice in the lifts you're slightly new at probz isnt a bad idea

>>40105592
So a 5x5 progressive overload?

>>40105689
a who now?

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was just drinking milk just now that was only out of the fridge for an hour and it had fucking CURDS in it!

>>40105689

He was talking about Sheiko.

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Why does regular /fit/ keep talking about MK677? Is it a new meme, steroid, or supplement?

>>40105827
SARMS aka basically steroids

>>40105831
Can IPF detect it? Who's to say it doesn't become the next creatine. I only say this because it's being sold on ebay.

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>>40105770
>>40105808
>tfw too intellegent for powerlifting

j u s t

>>40105877
here lad >>40098827

>>40105865
I don't know what IPF tests for. I'm guessing they may detect elevated levels of HGH. It will not be the new creatine because it alters ones hormones.

>>40105689
What the hell is a 5x5 progressive overload?

>>40103202
you forgot lotus

>>40103574
Crossfit plates... What is that guy lifting, like 200 lbs? Lol

ive always been a very humble person but my ego is multiplying. it feels good though

im so autistic. i just got so triggered thinking about the perception that people have about roids. IM GOIING TO BE A BIG STRONG SICK KUNT BUT FAGS ARE GOING TO SAY IM ON ROID AND DISCREDIT MY HARD WORK. this is BULLSHITHNRFHNE Kfklsml
fucking brains i should give up the weights and dedicate myseldf to brains there are no streroid for brain so no one will discredit my DEDICATIon wrdf

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>tfw I wanted to add my lifts in to the website but I don't know if people are using pounds or kg (even if the sites says kg) and now I don't know what to do

gained weight too quickly. went up by 1.5kg a week. fml pham

Hang on, are we supposed to go vegan now that Clarence is?

>>40106377
>getting ready to squat 1x5 at 365
>guy says oh shit you're going for 5!? (overheard me tell the spotters)
Not sure if he's impressed or if was a subtle "but you look dyel as fuck"

>>40103283

The blonde hair was a mistake. >She looked better with brown hair

>>40103377

It's actually exactly like the console vs PC argument.

The console scrubs only dislike the PC Master Race because they are indisputably better than the console peasants, and the console rubes are just buttmad that they can't afford a bitching gaming PC. Take it from me, I am a buttmad console fag that needs to get a job that isn't shuttling pizza to fat people so I can buy a bitching gaming PC. The point is, these retards are like high bar squatters.

The PC Master Race are low bar. Because it's indisputably, and without any qualification, better than high bar.

>>40103415

>Waaaaaaaah I'm a lightweight little bitch that refuses to hit puberty, eat, and weigh what a grown ass man should

That's what you sound like

I hope everyones been enjoying the sperging out over trump lately

>>40104278

Don't go "ATG," you tard. Just hit depth (top of thigh at the hip joint level or below the top of the patella), MAYBE a small touch further to make it easier on the retards they get to judge this shit, and no more.

>>40104529

The bar needs to be an inch closer to you at address. Because it isn't, it's moving back into you right off the ground and you aren't getting a straight, efficient pull. Minor issue.

You also need to tighten your back before you start the pull. I think this is what Frog is talking about when he says "chest up."

Also, when lowering the bar, try not to flex your knees until the bar has reached them. Bend at the hips, sticking your ass back in order to keep the bar in balance and not swing it out in front of you, until the bar is at knee height, then flex the knees. This will keep your knees out from under the downward path of the bar.

>>40105422

Learn how to grip the bar like someone who isn't retarded.

>>40105689

Yes. Do Texas Method.

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Trappy killed /plg/

>ywn have Fedosienko's bench wilks
Feels bad man
https://www.instagram.com/p/BPjrluNg2Nq/

>>40107924
>that meme rom

disgusting

>>40107924
Hello buddy I am up too at this late hour

What's up

Daily reminder that powerlifting squats don't count because you do them in a 2D pattern and real life functional lifts like oly lifts are 3D.

The Online coach

Russell Orrhi

Jonnie Candito

Rhandy Zhou

Bradley Martin

These guys Natty?

>>40108386
Candito is natty
Martin certainly isn't
no idea who the others are

>>40107888

here's a secret tip if you want to kill trappy

bring up haino and anything related to him and trappy together

good luck

>>40108618

I have no idea who haino is.

>>40108622

>>40105072

>>40107888
Yes, but don't forget her fucking retarded orbiters. They are the ones who are really at fault.

any idea how to train chest with an impinged shoulder?

>>40108651
Seated fly machine, assuming your frame isn't wide enough to allow shoulder flexion relative to hand placement

It won't do much, but it can slow losses a bit

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Hiring a coach

Yes or no

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Recommend me a row variation that's fun

I hate rows

>>40108386
>randy "the tren chink" Zhou
>natty
Kek

>>40108707
hang cleans

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Picked up a pair of these babies a few days ago.
Tried them out for the first time today and they honestly feel really uncomfortable on my inner ankle bone and foot arches. I have flat feet so that probably has something to do with it.

Anyone had the same problem with these when they started using them?

>>40108707
dumbbell

>>40108685
Coach Cavalcanti is at your service

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>>40108735
I really dislike doing this. I tried doing them from a higher surface and it was a lot nicer than doing it from a bench, but it negated some of the movement from the lats into my upper back / traps.
I need to work lats directly.

>>40108719
Looked fun, but doesn't work lats?

>>40108707
>>40108784
Pendlay or Kroc

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>>40108732
Exchange them or return them. I have flat feet but have never had any discomfort from heeled shoes.
Chances are they are just too narrow or something for your foot.

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>>40108793
Do krok rows work lats? I thought it was mostly upper back, which I guess isn't necessarily a bad thing either.

>>40108810
You bet your ass they do. Can't get those big ass weights up by just using your upper back.

>>40108801
Yeah that's what I was thinking. Thanks m8

>>40108784

try every type of row, and every variation until you find one that works for you

for instance, seated cable row you could try close grip, medium grip, wide grip, strict form, loose form, touching on your abs, touching higher, high reps, low reps, different handles, different degrees of leaning back, using more biceps (i.e. gripping the handle hard), or less biceps, shorter rom, longer rom

and then you can do all these variations (where applicable) on db rows and barbell rows or whatever row you try

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>>40108844
:) I'll do them then

>>40108858
Good idea, I've been trying different rows instead of trying different variatnts of the same row, which is a fair point.
Definitely worth a play around.

Thanks lads

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>>40104623
you are wrong, i just measured and i actually got 22,09% - 22,67% depending on where i measured. im 172cm (yep im a turbo manlet)

pic related is how my legs looked after roughly a year of training.

>>40108712
Just emailed the owner of bgwc and the president of your fed screen caps of this racist slur.
Bigots have no place in this sport .

>>40108906
KEK how big are your feet

>>40108906

manlets are really disgusting

>>40108950
eu size 45 so like us 11 or something?

>>40109003
>172cm
>45 shoes

whats up goofy

>>40109041
>whats up goofy

my lifts

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am i breaking paralell ?
i know the angle is shit

noob here
pls form check

this is highbar

lowbar gives me some pains in left arm for some reason

>>40109151
Not even close m8

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>>40109041
kek
>>40109151
Your buddy couldn't have filmed from a shittier angle. But no, that's not parallel. This is parallel. Open up your feet a bit more.

>>40109151
try bending your knees before your hips, but to it simultaneously. Watch Canditos video on squats if you need elaboration.

I don't know what's more dead

This general

Or Isleys powerlifting career

>>40109220
>>40109237
>>40109178
what about general form ?
or hard to say from this angle

i think i lean forward too much

>>40109273
>Trappy doesn't post for a while
>/plg/ is suddenly dead

hmm really makes you think

>>40109338
Your shit's all fucked.
Remember:
Bar moves in a straight line perpendicular to the floor.
In your case it's moving forward, when it has to stay over midfoot all the way up and down.

Lowbar and highbar depend on your proportions. As long as you can squat to parallel with the bar over midfoot and spine straight/arched you're fine.

>>40109380
She samefags and posts without her trip?

Did some front squats today after my back squats. Why the fuck are these so hard? I can lowbar over 3 plate for reps but doing 8 reps with 130lbs on front squats was moderately hard tbf

>>40105072
What's behind the grey square ?

>>40109534
get your eyes checked RETARD

>>40109534
>square

>>40109436
Probably because your Front rack Position is shit. Or youre goodmorning the shit out of your low bar

>>40109273
How will I ever recover

Also. I'm senior British bench champion

>>40109692
all that matters is neilside lists

>>40109723
The UK ranking lists?

Yeah I'm not proud of 1st of one.

>>40109692
>Also. I'm senior British bench champion

I have a world record in balancing a roller skate with 3 fingers

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>>40109741
i filtered just gbpf records and results,

long way to go

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Middle finger on rings is the most powerful bench grip for everybody

>>40109770
Yup

Long way to go

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>>40109723
Yo GBro cheers for that peak thing you gave me a few weeks ago, not sure if you remember. Did 95%x1 on SQ and BP today and moved well.

https://www.youtube.com/watch?v=5HEkVlA5Cts

>>40109830
3 reds on bench

>>40109830
is that 1RM? i left my gold sig wrist wraps there about a year ago

youre divebombing the fuck out of your squat, yeah it came up ok but it looked awful and you lost all tightness

your bench you had no tightness either, you were moving around and your feet were moving so they werent screwed in

the deadlift i watched 5 times and id have to be really picky and anal to point anything out

>>40109841
foot is allowed to move, but not raise

know the rules

>>40109830
You round your back deadlifting

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>>40109841
Yeah I put that in vid description. I've never had that issue before.

>>40109856
>is that 1RM?

Yup. It's closing soon unfortunately.

I don't bench like that for volume work, it does usually look a bit better.

https://www.youtube.com/watch?v=Vl3Y3gRlsp4&t=1m55s

why is dietmars programs still 3 times a week?

wasn't higher frequency better in every sense

>>40109895
ahh no whats happened to tony?

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Thought of the day:

Physically speaking, the strongest speed for squatting is doing most of it moderately slow but divebombing the final part.
By doing the initial part slowly, you avoid accelerating the bar down too much, and avoid small technique mistakes.
By divebombing the final part, you maximise your power production off the bottom with a more powerful stretch reflex.

However,

Not a single person squats this way.
They either go fast all the way, or moderately slow all the way.

Really makes you think.

>>40109895
what are you trying to show me? you get thrown off line in the hole on every squat, big lateral movement in the hips, not good for your lumbar spine

and the bench, loose every rep, get tight, you should be able to have someone trying to push you out of position and youll realise how loose you are

>>40109915
>what is eq lifting
>the last minute dip

do fuck off and learn

>>40109915
JP something manlet guy says to do that in his last video.

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>>40109930

Excuse me?

>>40109940
Do fuck off and learn

>>40109915
>>40109939
This fucker https://www.youtube.com/watch?v=uNggizAJvds

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>>40109913
Tony left a while ago. Steve is still there, and someone else stepped in too. I don't know for sure to why it's shutting but I think a large reason is there is not enough members to sustain it.

>>40109928
Oh. lmao, I thought they were decent. I'll work on it after my meet.

>>40109915
>By divebombing the final part, you maximise your power production off the bottom with a more powerful stretch reflex.
>Not a single person squats this way.

Doesn't JP kind of do this

https://www.instagram.com/p/BLu_9VsBhlH/?taken-by=5trong

>>40103202
Which is a better routine

A
squat
bench
rows

B
Squat
OHP
Deadlift

C
Chin ups
push downs
abs
assorted accessories depending on which lifts are shittest


ACBCACxBCACBCx

OR
A
squat
bench
rows
Chin ups
push downs
abs

B
Squat
OHP
Chin ups
push downs
abs
Deadlift

AxBxAxxBxAxBxx

>>40110006
Both are equally as bad.

>>40110006
starting strenght

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>>40109964

It's from a study on olympic weightlifting. I remember Pent posted it once on /owg/, it included the actual calculations that showed the difference in the acceleration you had to fight off the bottom for every style.

Interesting stuff, but for some reason it doesn't seem practical. I wonder if this is a limitation from our nervous system, or if it's just something people don't really care about training.

>>40109968

He keeps constant speed, moderately slow all the way through.

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>>40109956

I'll leave you with a second random thought.

>>40110019
Do fuck off and learn

>>40110028
Do fuck off and learn

>>40110019
watch the first minute of this. He descends slowly then divebombs the final part. https://www.youtube.com/watch?v=4kARZk8_w6Y

>>40110028
>i am great, i know everything
these words might as well have come from you

this is what pisses people off because its exactly how you come across

>>40109899
>why is dietmars programs still 3 times a week?

>wasn't higher frequency better in every sense
No.

Mental fatigue, and lack of time for conditioning are problems with high frequency.

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>>40110028
>I'll leave you with a second random thought.
I'm not even meming, did you post that about yourself?

Because you should.

>>40110056

who cares about john paul

he's a manlet who falls backwards when squatting

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>>40110016
>>40110011
please stop memeing at me

My real question is, am i better off doing accessories after my main lifts 3 days a week, or the next day as an accessory day?

Or should i do accessories one day a week on Saturday?

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>>40110019
>I remember Pent posted it once on /owg/, it included the actual calculations that showed the difference in the acceleration you had to fight off the bottom for every style.

Is this what Caladan is talking about in pic related

>>40103428
>lel she's like 110kg
FUCK YOU.

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>>40110056

Now that's more like it.
So if it is doable to squat like that with heavy weights, there's two conclusions
- It's a bad way to squat for some reason, maybe cause it fucks technique
or
- A squatchad who trains to develop this motor pattern can become unmatched in competition, since no one else seems to do this.

>>40110069
>>40110092

Textbook projection.

I'm the first person to admit when I'm wrong, change my opinions if shown how they're wrong with reason, or disclaim when talking about an opinion which still can't be proven 100% one way or the other.

Most of my opinions are nuanced, and I always keep a levelhead and never bring it to the personal level when discussing or debating something.

That's not to say that I'm a saint and never do anything wrong or act rude to people.
But you won't see me acting like this >>40109930

>>40110138

Exactly. Seems like I misremembered the poster.
Interesting stuff.

>>40110128
same day

ps. do ss

In for snatch grip diddlies

>>40110153
>I'm the first person to admit when I'm wrong,
wew

>>40110153
I haven't seen someone this deluded about their own personality faults since Sean and his make-believe Maserati.

Garage bro brings up good points. Just because it rustled your homo butt feathers doesn't mean that you should go into full cunt mode just yet.

But go ahead and argue yourself out of other people's opinions. They are wrong aren't they? And you are right? Objectively scientifically morally ethically etc etc?

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>>40110170

I actually do it all the time. People just don't notice cause it's not drama.

My article about deadlifts, for example, received at least 3 corrections that were pointed out by anons (though recently I have found out through reading a McGill interview that one of those things I changed was actually right before).

My article on pullups and chinups was completely redone from the start and I disclaimed that the old one was completely wrong and inaccurate.

gtg now.

>>40110192

6/10

>>40110153
for someone that that projects a hell of a lot you really dont know what it means

>>40110154
I'm going to do an SL variant instead. My gym doesn't have any bumper plates and there is no room to do power cleans, i hate this gym.

trying to get my strength back to where it was, i got a lot weaker after a cut and i moved. so i've decided to not even attempt a 1rm for 6 months and to focus on strength for now

But ok, i'll try and get them all done on the same day
tomorrow's work out
5x5 squat
5x5 ohp
1x5 deadlift (i want to do some back off sets as well)
5x5 weighted chin ups
5x10-15 ab curls
5x10-15 push downs

>>40110202

McGill is GOAT. His take on neuro drive and max effort single pullups are intestering as well:

https://www.youtube.com/watch?v=EdveLFrh9U8

Let's you handle a lot of pullup volume even if you can't do a lot of reps.

>article on pullups and chinups
What was wrong? Do you have the updated one?

>>40110202
>My article about deadlifts
>My article
>article

you mean your post on an anonymous hentai website?

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>>40110225

This is the new one.
I'm actually embarrassed about posting the old one because of how utterly wrong it is.

Living and learning :P

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>>40110168
Would you like to be my friend?

>>40110233
>article

>>40109915
I do this with most push exercises including squats :3

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Is trappy-chan a satirical character of a know-it-all millenial?

>>40110236
okay

What are your macros %?
I think I'm going with 20% protein, 50% carbs, 30% fats

>>40110292
+3k calories
+150 protein
lots of carbs, enough fat

>>40110292
Using %s is a meme. I just make sure to get 1.5-2g of protein per kg of bodyweight and fill the rest with carbs. Fats usually end up being around 20%

>>40110337
>>40110302
>>40110292
I know I shoulnd't worry about it too much,I just want to loosely track them

>>40110363
I'd say keep fats as low as possible and focus on carbs for people that lift weights. 30% is pretty high.

Do you think PLG will ever return to its glory days?

Past few threads we've had 90 individual posters, but threads last 12 hours?,

>>>>>>>>>>>>>>>>>>>>>tracking calories

>>40110423
Maybe some day when Trappy leaves. Assuming he doesn't create another character to replace him like the whole Haino thing.

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Lads.................

What did Sparrow mean by this

>>40110153
When will Virtus come back?

Trappy ruined plg and I hope he gets cancer

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i think its a deadlift day, senpai

maybe 185 kg pyramid, 2/4/6/8/10/12/14/12/10/8/6/4/2

sounds memey enough, right?

>>40110363
>>40110410
Fats are important tho,they have an impact on hormones

>>40110667
Tbh if you eat even a remotely balanced diet you're getting enough fat. I don't really have a dog in the carbs v fat thing, I don't try to avoid either unless I'm dropping weight, then I try to avoid both, mostly by not eating pizza.

>>40110667
And it doesn't take much to keep your hormones good. 15-20% of your daily calories is more than enough assuming you aren't cutting.

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>>40110630

How about some chinese stifflegged deficit snatchgrip snapcity deadlifts?
https://www.youtube.com/watch?v=oU5xg3uCVnc

>>40110504

He shows up every once in a while :) he was here earlier this week, shared his "sheiko-like 5 day program" (pic related), mentioned his back is getting better, etc.

>>40110423

Most of the trips that have left are not coming back. So no, it won't go back to what it was.

But it might get better in the future.

Threads have been slow because of the small amount of shitposting, though. Which some people would say it's a good thing.

>>40110749
That's a whole lot of Stacco at pretty high intensity

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>>40110749
But you shit post every single day

Get a life

Is it possible to do sheiko in 90 minutes or less?

>>40110789
Yeah, don't split the sessions and rip through the accessories. Also don't do the large load programs.

>>40110789

Yeah. Keep maxes relatively low in order to not require long rests and skip accessories if needed.

>>40103202
>having weak shoulder
>makes excuses to do bitch squats
>confermed to be a shit at lifting

Threads are lasting almost 24 hours
I'm so fucking pissed at how trappy has killed this general.
Fuck you trappy.

I hope YOU FUCKING DIE

Would you guys recommend high bar done to just parallel or full Ass to grass?

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>>40110846
literally, whatever the fuck you want m8.

Personally i feel like i slams my quads more if i don't go all the way down. But thats because i spent forever going all the way.

>>40110846
A bit below parallel.

>>40110841

Trappy didn't kill anything, shitposters did.

>>40110749
Hey trappy, i'm doing TM with 1x5 deadlifts on friday.

I want to include some deficit deadlifts to help me with breaking my deadlifts off the floor better.
I plan to do these on monday, after squat+bench/ohp volume.
what sets/reps/percentage should I be looking for?

>>40110889
>>40110894
So I used to do low bar and felt it wasn't good for me so I switched to high bar atg and hit new records but I'm stalling again and was thinking to go to near parallel and retrain that for a while until that stalls

>>40110935
If you're going to play with anything, just make small adjustments to stance width to start off.

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>>40110931

5x3 80-90% of your 5RM (more or less 70-80% of your 1RM)

>>40110846

Half way between parallel and atg, for most powerlifting purposes.
Some may argue this is still too low though.

>>40110959
As in slowly widen from narrow atg to a more wide near parallel? Sounds good

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>>40110931

Oh, and here's something that might be useful, specially for the bench (I also recommend increasing number of sets on light day for the bench).

>>40110969
>>40110981
thanks!

for increasing sets on light day, do you mean go up to something like 5x5 with 75% of VD?

>>40110202
Trappy, if I find my upper back collapsing on heavy squats, what assistance work can I do to fix this? I grip pretty close, my back is tight, I think of all the relevant cues, but I think it's just a weakness. would Rows fix this and how often should I do them?

http://www.espn.com/nfl/story/_/id/18530485/police-arrest-man-pulling-false-alarm-pittsburgh-steelers-hotel

What an absolute leg.

Why do I keep having cycles of depression and anxiety?

>>40111054
Rows would help, I'd wager spinal erectors are the cause of the problem. (I might be wrong)
I would do lots of weighted back extensions, maybe snatch grip deadlifts, maybe rack pulls.

Anything you find enjoyable and allows you to add more weight

>>40111188
do sheiko

>>40111203
I don't like sheikh because I don't like being unsure that I'm making progression for several months on end, as well as I don't like wasting months of work due to an injury.

>>40111188
Because you don't have the motivation to seize your happiness and you aren't driven. Find what you care about or like. Do what you can to achieve it. Having a purpose does more for someone's happiness than most people realize.

>>40111293
Hitting deep there lmao.
Sure, I guess I don't have any goals right now, other than goals in the weight room, which surprisingly just hold little weight because they are so long term.

Idk what I enjoy outside of lifting though.

>>40111054
Front/SSB squats, paused squats, SGDLs.

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>>40111188
No purpose, no drive, no goals.

Only thing keeping me together right now is hitting goal weight of 185 in a month and hopefulness that the job I start soon will give me enough responsibility and tasks to complete so that I don't sit on my ass day in and day out contemplating why I feel so shitty.

I recommend running late at night when it's pouring outside. Nothing has made me feel better in the past 2-3 years than panting like a dog in the blistering cold winter air after a hard run.

>>40111349

yeah running in shitty conditions is good for the mind

skip the music too and it becomes even more meditative

just (You) vs (You)

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>>40111342

>>40111349
Surely you don't feel this depressed just because you haven't achieved something great? What else depressed you?

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>>40111409
lel

I WANT A GF

Trappy Chan is a Sean character
Does Sean still post here?

I want to take back everything I've said...

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>>40111429
I mostly put up a facade of strength desu.

I'm deeply bitter, jealous, and possessive to the point of it immobilizing me. I believe it stems from my youth and current environment. I was always the one picked last and have been more affected than I'd like to admit about my general looks and attractiveness, enough to the point I still avoid mirrors because it sours the rest of my day.

I latch onto people that show me love but am not good at giving it back, instead acting cold and indifferent. In the past few years I have ruined a few relationships with family members and friends because of this.

In the end, my goal is just to become a better person who is responsible, independent and one who can appreciate others and have other people look up to. I'm happy that I'm as self-aware as I am but it drives me to pints of insanity pretty often.

if you do dumbbell flies, you are literally a caveman.
Cable flies are 100 times better.
dumb sheiko fangays

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>>40111464
tbqh, I just want to rail random bitches for a while

>>40111510
>In the end, my goal is just to become a better person who is responsible, independent and one who can appreciate others and have other people look up to. I'm happy that I'm as self-aware as I am but it drives me to pints of insanity pretty often.

good outlook tbqh. I've got a lot of the same issues.

>>40111510
You sound like you need to uproot from where you are and do something ridiculously dangerous or go on a long adventure that will challenge you.

I've felt this way and went hitchhiking in a foreign country for a few months. Best decision I ever made. And frankly, the hardest one I've ever had to go through with. Once I finished my journey, everything else back in the real world seemed like a joke and I felt like I had a purpose. Good luck friend.

>>40111510
>I latch onto people that show me love but am not good at giving it back, instead acting cold and indifferent. In the past few years I have ruined a few relationships with family members and friends because of this.

This is me too.
I have an issue where I get easily over whelmed and I can't see the full picture until it's too late. I get really needy and after a while I forget to think about other people. I'm too self centred, and I don't mean to be, I just end up feeling discarded, alone and unwanted and I forget to show others want and appreciation.

>>40111510
>I latch onto people that show me love but am not good at giving it back, instead acting cold and indifferent. In the past few years I have ruined a few relationships with family members and friends because of this.

You hit too close to home... why can't we just be good people?

>>40111529
nuh uh

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>>40111529
i did dumbell flies yesterday, and i like it. More than cable flies.

People = shit

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>>40111548
You put it better in words than I ever could.

>>40111538
This is precisely why I'm joining the AF. I know it's mostly gonna be corporate bullshit but it is at least a head start into me becoming the responsible and independent person I want to be.

I'm also hopeful once my contract is up and I come back home, I'd have dealt with enough bullshit to make the rest of my civilian life a joke in comparison.

>>40111607
>chair force

If you really want a change of character become a fucking grunt

>>40111629
If there was still fighting going on and the role of grunt wasn't sidelined to just be a glorified janitor at this current time, that is the route I would have most likely taken.

The desire to be part of something bigger than myself has been eating at me for a while.

>>40111607
air force wont challenge you.
you will put your brain on hold for the duration of your military career.
just follow orders and dont think.
dont go there thinking you will do something meaningful

t. former military man

>>40103346

Except whenever I do that it feel like my knees are gonna explode.

https://youtu.be/qqK1FrO3BdM
I completely forgot how pumped metal gets me

Wanna go back tomorrow and re try my deadlift attempt

>>40110056
is this guy natty?

>>40105481
>Also I oly style squat 190kg, what can I expect to squat low bar after a few months?

At least 250kgs.

Norsefat saving this thread

>>40111655
I'm completely aware it's a joke compared to Army/Marines and basically just a glorified corporation when you're in.

The benefits, QOL, job training, money and opportunity to get out of my dead-end position in life are my primary reasons of enlisting. Papers are signed and I just need to hit 185 now to finish the process.

Which branch did you join? Job?

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>>40111686
I do what I can

>>40109436

It's almost like the two lifts use completely different muscles or something.

Phone got unplugged at the gym today and my loli tunes blasted throughout the entire gym

>>40111531
Where do I find some chicks to bang?

>>40110261

No.

Althought I wish it was.

>>40111701
you're the hero we deserve

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>>40111719
you don't

>>40111740
what the heck
is that lady smelling her farts

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>>40111760
o ya

>>40111769
I've been bulking for 3 years and I can't bring myself to cut
Please help

>>40111510
People like you and me were born to roam this earth alone, I'm afraid.

>>40111769
r u gay

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>>40111786
do you need to cut? do you want to cut?

>>40111804
Yes and yes, I'm developing gyno at this point.

>>40111804

yes, my wrists

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>>40111812
whats holding you back

>>40111804
Are you supposed to jump like that when doing a clean and jerk?

>>40111818
Will power to eat less

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>>40111819
use my fitness pal, have your meals planned out so you can look forward to eating

>>40107115
>she

>>40111819

skip breakfast, it takes away like 4-6 hours of hunger for the day

breakfast also makes you more hungry throughout the day

for instance, i'm more hungry by lunch if i eat breakfast than if i don't

My barbell curl is shooting up.
I'm super hyped to curl 1pl8 for 12

at what bf% should I cut

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deadlift pyramid it is

>>40111890
3

>>40111890
Unironically 18%

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>>40111054

Rows won't help. Front squats are the main accessory for this (paused or rack holds are also good).

Strengthening your quads will also help, so doing more back squat volume at lower weights.

And trying harder to stay more upright :)

>>40111890

Dietmar recommends 15-17% bf as the most "competitive" range during preparation periods.

>>40112083
cut to how much?
10? 12?

Also, how long does it normally take?

>>40112120
But I don't compete

>>40111510
paul dropping more truth bombs

i love you

>>40112149
I would say don't go below 12 but really it depends from person to person

It can take any amount of time depending on how hard you cut and how much exercise and cardio you do

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>>40112149

So it doesn't matter. Stay in whatever bf% range you want.

New
>>40112173
>>40112173
>>40112173

>>40112178
I could care less. I am sorry to be the baron of bad news, but you seem buttered, so allow me to play doubles advocate here for a moment. In an age where false morals are a diamond dozen, true virtues are a blessing in the skies. We often put our false mortality on a petal stool like a bunch of pre-madonnas, but you seem to be taking something very valuable for granite. so I ask you to mustard up all the strength you can because it is a doggy dog world out there. Although there is some merit to what you are saying it seems like you have a huge ship on your shoulder. In your argument you seem to throw everything but the kids Nysnc, and even though you are having a feel day with this I am here to bring you back to into reality, because it's now like the pot calling the kettle cracked. I have a sick sense when it comes to these types of things. It is almost spooky, because I cannot turn a blonde eye to these glaring flaws in your rhetoric. I have zero taller ants when it comes to people spouting out hate in the name of moral righteousness. You just need to remember what comes around is all around, and when supply and command fails you will be the first to go.

Irregardless, make my words, when you get down you brass stacks it doesn't take a rocket appliances to get two birds stoned at once. It's clear who the pants in this relationship, and sometimes you just have to swallow your prize and accept the facts, instead of baking a half bread effort. You might have to come to this conclusion though denial and error but I swear on my mother's mating name that when you put the petal to the medal you will pass with flying carpets like it's a peach of cake. Except the fax. Irregardlessly, I guess it was inevadible....

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>>40111510
>>40111568
>why can't we just be good people
please stop hurting me like this

e-even though i like the dark souls pics>>40111607