/plg/ - powerlifting general

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ESME POST SOME PICS OR VIDS GOD DAMN

>>40143965
>>40143896
>>40143896
>OK so
>I've been following an lmaosplit for some time, make decent gainz and added heavy compounds to my routine. Now my lifts are 60kg/85kg/85kg/125kg
>>TFW patella tendonitis. I squat what I bench. Used to squat 100kg tho
>What routine would you recommend to further it. Should I just cut and go for aesthetics or lmaobulk through and start with powerlifting. I don't really know. My goal is to get as huge, as strong and as lean as possible while natty
>Rip


Routine is
M - chest/tri/arms
T - rest
W - shoulders/OHP/traps/lat
T - dead/row/back
S - squat/abs/lower back
S - 10-15km run

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>>40143988
nurr

>>40143988
That's my picture how did you get that

>>40143989
M - squat + accessories
T - bench + accessories
W - rest
T - deadlift + accessories
F - OHP + accessories
S rest
S rest

secret program for gains, dont share it with anyone

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>>40144000
pls m'lady

>>40143965

Y'all are fatasses.

- Finn

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Ur all fat :DDDDDD

>>40143989
Stop following a shitty brosplit.
Just do a 4 day upper/lower split if you wanna get stronger and look better. Texas method is also a very good option.

Should I do more volume or less volume on a cut?
please help im not a smart man

whats the tl:dr of programming for a cut?

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>ohp PR
>deadlift PR
>curl PR
>all in the space of 3 days

Riding the gains wave

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>>40144009
Only 1.

>>40144009
Back the fuck off????

>>40144039
Oh man I want to fuck that so bad

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>>40144039
Why camera on face
why gut tucked in pants
why hand over belly

Who is the man called trappy-chan

>>40144056
because low raise pants come down and I sit with builders bum.

>and im ugle

>>40144039
is that girl or a guy? confused since there are only traps on this board

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>>40144062
My girlfriend

>>40144069
you mean boyfriend

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>>40144072
I am NOT gay

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suomi

>>40144039
God damn, you're exactly my type.
I'd most likely be able to pick you up IRL, but damn, unfortunately I live in Continental Europe and afaik you are from the UK, tough luck.

Wait, why do I even care?

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>>40144039
>Weak, skinny, frail

Bulk harder

>>40144076
liking cocks doesn't make you gay, just cockcurious

>>40144069
What's the stack

HRT for how long

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>>40144081
I bulking at the right speed, I weigh 72kg rn.

(Ok one more)

>>40144102
Post your eyes too, I love this dark colur.

>>40143997
Seems pretty solid. You could probably get away with doing a bench variation like 2-3 count pause bench on day 2

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>>40144102

>>40144130
let the nose jokes commence

>>40144130
>>40144134
that nose has to be photoshopped, right

>>40144141
I wish.

>>40144144
im biting my lip in that, I have nice lips.

>'Finn'

who the fuck is Finn

>>40144134
Your right eye is more stimulated than your left. It happens when you're focusing too hard on taking your picture, gives you a crazy eyed look. Try relaxing your gaze when you tske pics of your face

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>>40144130

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>>40144190

I have sex with young children - Finn

>>40144195
woah is that kim kardashian?

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>>40144195
Remarkable really

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>>40144195
W A R S A W
A
R
S
A
W

>>40144195
your face is more masculine than mine, and i'm a guy

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>>40144195
>mfw esmeralda is a trap too

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>>40144220
G D A Ń S K
D
A
Ń
S
K

>>40144205
pls

>>40144214
>tfw creator of humanity

>>40144247
is it because you have a weak jaw and a fat face?

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Take these

>>40144264
How's life my friend?

Pick up anything heavy lately?

>>40144273
Suicidal
Lifting again but it's shit so I want to Katana myself every time I do.

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>>40144264
uhh thanks friendo

Been strength training for 2 years.
140kg squat 180kg diddly 95kg bench
@65kg bodyweight. Just did PH3 for the lols and now i'm beat up as fuck. Any program recommendations lads?

>>40144294
Why is it shit?

Even if the numbers are small, that feeling of overcoming resistance is the best.

>>40144317
It gets old after years and years of it lad.
You'll see.

>>40144306
do you compete or something? don't you want to up your weight?

>>40144325
not competing anytime soon. I'm bulking atm, was 57kg ;_;

>>40144322
Nah that's you, my man. That's you.

Eric Burgerman has been lifting almost two decades now and still has a blast

https://youtu.be/Cozuqh68H-E

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>>40144358
He's not a balding gde manlet tbf lad.

>>40144355
r u a girl

>>40144322
just find a new hobby and move on lad

>>40144377
What do either of those have to do with lifting heavy things?

>>40144130
What's on your face?

>>40144306
>grown man
>65 kilos

what the heck

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>>40144102
>tfw only 20kg heavier than a girl

fuark

ALSO

PROJECT MOMENTUM 2K17 IS STARTING

IF YOU WANT TO HOP ON THE INJURY TRAIN, INQUIRE HERE https://docs.google.com/forms/d/e/1FAIpQLSfOdP02ufyc0_IQ7dC85YmlpF8yLklD9XWr9pRvGcMmKoCbpQ/viewform

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>>40144306
Blest Early Intermediate Program

http://www.blestcoaching.com/guided-template

>>40144482
doing a cut down to 65 tbf so I can get lean and then bulk again from there.

>tfw already on injury train

;-;

>>40144516
One of us

One of us

>>40144487
19 inch arms as a fat sack of shit good job

>>40144575
my first snab and im training through it.

An honour to be with you

;-;7

>>40143997
The guy who wrote it (Eric Helms, right?) seems to know a great deal about strength training, so it's a routine you can trust in.

>>40144645
>anon
>Eric Helms

hmmmm

Tricky

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Why is my thread used for bullying

>>40144472
>>40144378
Come on lads.. i'm trying to hit 70kg by december

>>40144487
Thanks i'll look into it

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>>40144608
Tf did you snap

You need to rehab that immediately
True snabs don't just go away

>>40144701
Hip flexor strain.

Its an old one that been angered and resurfaced. Stretching it 6 times a day and using heat and ibuprofen gel. Doing leg press instead of squat but still deadlifting.

Feels alright when I deadlift.

>leg press still kind of feels like aids tho

>>40144645
It's a cookie cutter program designed for people to just plug and play. He can't offer specific assistance movements because he can't know exactly who picks up the program.

I suggested mostly more upper back work, and light isolations, both kept to a reasonable degree so that they don't interfere with recovery. I don't see why that's causing you analysis stress.

>>40144482
Kinda want but fairly certain my body couldn't handle it.
>>40144645
I saw his post. I get where he's coming from and I do agree, but I'd rather you run through it for some weeks and see how you respond before you change things up. Still, the best would probably be to adjust it right away based on your own experience with exercises, frequency, weaknesses, and recovery. Would be wise to also cycle/wave the volume of the assistance work you choose to put in.
Helms himself said
>It’s important to note that the primary purpose of this program is actually not for you just to take it and use it exactly as written.
For anyone else interested, it can be found here: https://rippedbody.com/intermediate-powerlifting-program/

His bodybuilding program could perhaps work wonders for anyone wanting to bulk up/needing to build some muscle, for the record.

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>>40144719
If its just strained then be careful not to over stretch it, it needs rest and it needs blood flow.

Have a look at this
https://chicagosc.com/starr-rehab-protocol-muscle-injury/

>>40144741
only light stretching, nothing that angers the beast.

>trappy sed

But yeah i'll give it a go. I don't really feel it during deadlifting so is this ok you think?

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>>40144779
Its just a muscle injury, what I would personally do in your situation is ice it and do that injury protocol. Nothing else. I would want to get as much blood flow to it as possible so it heals.

That's just me.
Do what you want.

>>40144130

sick lips

too bad a nose job would only frame ur jaw more

>>40144799
arrite it makes sense. I'll use it to work on lumbar tightness in squattos as well while im at it.

>>40144809
I like my jaw

Go masticate some bricks u jawlet

https://youtu.be/EJDaLNFCMEg

Watching anime again

>>40144865
Shit taste

>>40144887
It tickles my autism

>>40144837

>gives compliment
>recieves insult

"women" baka desu senpai

>>40144894
It just seems low quality to me. Art is very uninspired, what little theme I managed to glimpse was just rehash.

>>40144900
compliment?

A backhanded asshole compliment perhaps.

>>40144907
Issue for me is that I don't want to re-watch anything I've seen before, and I've already seen what I would consider to be "the best".

So I'm watching what I just glazed over while to fill that time between now and death. :)

>>40144930
Whatever helps you sleep at night bro>>40144930

>>40144942
Lmao, I just checked MAL, recommended me a show from the winter 2017 anime list

Isley?

>>40144950
>Implying I'm a weeb
I just can tell when something is just a factory-produced cash grab as opposed to something someone genuinely cared about and put their soul into.

>>40144971
You got me
10/10

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I miss him

>>40145128
trip on filip

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Is this a solid program?

tying to get back into power lifting after a long break where i did meme lifts, and my lifts are too high for SL or SS, but i don't want to go to squat city like madcow

>bald professor of a class that's not in session for another 20 minutes says I can't come in and print in a teaching classroom
>tells me it's so I stay out of his students' way
>try to reason with him saying the next closest place to print is the library
>gives me a shitty shrug
>accidentally said I'll get out of his hair
Hate educators

>>40145220
Should've completely ignored him and done it anyway.

Some Alpha chad you are

>>40145220
>be a school teacher
>i teach preteens
>suddenly i have to teach teenagers
>they call me names, try and bully me, never do any work
>principal tells me i have to be nice to them becasue their families are rich
>have to keep passing them

I watch exclusively cuckold porn - finn

>>40145205
N U C K O L S 2 8 F R E E
seriously tho you only need to program the main lifts. Everything else you can figure out yourself.

how can natties even compete

https://www.youtube.com/watch?v=rNKdSpob1D8

>>40145381
is he natural?

Did I remember correctly that haack is going back to competing untested?

>>40145484
now he is

he is cutting to 220 to compete in ipf

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tfw small chest shoulders and arms but big bench ):

is strength training really a meme?

Can you bench more or less on a soft/hard bench?

>>40145491
Yes. I think it's USPA who's organizing a cash meet this spring.

>>40145585
1. You are an adult male
2. You have a weak bench

>>40145500
Not natty just on a trt/cruise dose. Said he wanted a rest from blasting.

>>40145677

wooooosh

>>40145759
go back to readdit
jesus christ

>>40145759
mi princesa :)

After bench pressing and overhead pressing, I feel a slight pain in the front of my left shoulder. Should I ditch both presses for now and only do lower body stuff?

>>40145973

Try doing DB supinating curls and see if it feels better. Might just be biceps tendinitis.

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>>40145973
Depends how bad the pain is.

In this situation I would do pre-hab, work on shoulder mobility, shoulder strength and most importantly I'd fix up my form.
I might take a week off for prehab, but that's unlikely.

Depends on how painful it is, what causes it and how consistent it is.

>they still post young a anime boys despite countless anons asking for it to end and having multiple trips cite is as their reason for leaving

>>40146011
trip on filip

I wanna make jaw gainz plg
How to enter Esme-mode

>>40146025
No bully unless it's a weeb tbH

>>40145965
You made me gay

Apologise now

Haack did 320kg squat /317.5kgx2 DL. Think he's juicing for USPA open?

>>40146029
OWPOGATOAD

>>40146058
I don't this the worlds best athletes are on any performance enhancing substances, no.

>>40146058
Yes. But you also have to take into account he uses wraps/deadlift bars now too.

>>40146073
We had a vote and everyone said they wanted youu to go away

>>40146073
I need to know what this means.

Don't make me hurt u bobby.

>>40146109
secret plg speak we use to bitch about esme without her knowing

sorry we all agreed not to tell isley either he'd definitely be that one loser who'd go and tell you

TFW Esme IASTOPOD

Hahahaha

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>>40146093
Pic related is how much I care

>>40146109
One Whole Pack Of Gum At Once A Day. Accidentally misspelled it, whoops.

>>40146152
Trip on moo

Contribute to my gym playlist lads

Post your best

>Walk into gym
>See mouth breather doing five plate rack pulls with Texas power bar

scum

>>40146269
What fucking gym.............

>>40146224
https://youtu.be/FfQe1TZOImQ

>>40146269
For starters asshole I was doing double overhand static holds
Secondly its the gym owner who should get better bars, not me who should settle for less.

lads,

>decide to put in some serious effort into dating
>chase qt3.14 for a year
>she doesn't smoke, drink, doesn't whore around, is reponsible
>I could see she likes me back
>fun times
>she thought it was a running joke from my side
>she thought I'm making fun of her
>started to date some ugly dude with issues

fml guys, fucking chicks with low self-esteem

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>>40146163
Listen asshole, what did I tell you long ago?

>>40146452
>fucking chicks with low self-esteem
yeah fuck em
completely different to the men with low self esteem that are too scared to make a move
she should have waited another year Tbh

>>40144039
ive said this once and ill say it again, if you are gonna be posting single pics for betas at least use the one with the cute black dress


i would also like to take this opportunity to address one issue regarding no particular poster bTw, that perhaps i should have addressed sooner:
>"""secure""" trips
take that however you want, and reminder that, unfortunately, r9k is still alive and thriving in here

that is all, farewell

At what wilks will I stop hating myself?

>>40146524

Your wilks won't keep you from hating yourself. Only you can make you not hate yourself.

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>Sheiko low volume feels

>>40146578
pls divulge name change to the uninitiated

>>40146634

Some anon said the other day that it wasn't a mystery who I was anymore and I wasn't anon anymore. I had been thinking about changing the name for a while, so I did.

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Can I do my work sets beltless on Sheiko if it's feeling easy?

>>40145585
fucking roideroo nips

>>40144482
Fuck it I'm in. Do you know when it starts?

>>40146514
Literally don't care and not upset

I'm a big grill.

>>40146452
So you're saying you never put yourself out there

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>>40146831

>>40145585
>>40143320
>Sorry, I mistook you for someone else :)
Thanks God.
>I mean, I'm skinny and have no muscles kekk
I know. At least you have another extraordinary attribute for a woman.

P.S. I saw people doxx you. I don't condone it and I would be sad if anons drove you out of 4chan. On the other hand, there is no way to be on 4chan and be safe, so it's inevitable. 4chan is unsafe by design. Sad because it means that I'll probably never make friends here.

P.P.S. I reserve the right to be turned on by your pictures though.

>>40146907
Sup Michael

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>>40146879
>does NOT have a significant or recent injury history

even mike doesnt want anything to do with me
feel like a leper Tbh lads

>>40146852
when I put myself out there I only find sluts

I wanted her, when I told her I want her she took it as a joke

>>40144102
>I bulking at the right speed, I weigh 72kg rn.
Don't stop.

>>40146879
Thanks, looks like I qualify. Time to become Layme nordstrom

>>40146923
Oh no, doxxed.

>>40146957
Why not?

>>40146452
>chase qt3.14 for a year
Don't repeat this mistake.

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>>40146990
A woman can't have "too much" muscle.

>>40147008
Well I am going into my first bodybuilding routine as my hip heals.

>>40144102
>tfw Esmeralda weighs 2kg more than you
How tall are you?

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>>40146952
Put yourself out there to a non slut

She takes you more seriously if you grab her by

>>40147028
5'6

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>>40147008
i think its a little much Tbh

>>40147052
Not a woman though

>>40147028
>>40147048
Fugg same here but I'm a manlet.
REEEEEEEE I'm bulking to the moon

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>>40147052
Janae could benefit from more fat, and perhaps bigger thighs. Other than that, she's perfect. I like certain fat-to-muscle ratio that's much higher than 0, within limits.

Any reason I'm not getting pump anymore?
I'm increasing the weight of my accessory movements all the time, but the sets don't give me a good pump anymore.

I haven't gotten a swollen muscle in relatively a while now.

>>40147078
Get beefy bb

>>40147079
Where do you think you are cuck?

DYEL?

>>40147110
Too low volume / too high intensity?
Too short time spent in the "burning feeling" phase?

>exclusively bench 4x a week
>never do OHP
>started doing OHP last week
>within a week it's already relatively stronger than my bench
(Using 1/2/3/4 as reference TBF)

Its like I was built to do strongman

>>40147139
I do 3x10 for accessories currently, but I do quite a lot of accessories and I make sure I increase the weight of them each week.

Today for example I did
>new OHP 1RM
>seated dumbbell press 3x10
>dumbbell lateral raises 3x10
>curls 3x10

No soreness, no tightness. Muscle just looked bigger but I felt nothing.

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>>40147152

Probably just shitty bench form using your shoulders :^)

So lately I have also been able to fuck up my arms to have a complete package with my back injury.
Before Christmas I had mild pain in my left forearm when benching,slowly went away but lately it bugs me when I finish my bench sets and release tension from the bar.
On top of that my right forearm/tricep started hurting near the elbow,the pain seems to be triggered by shoulder external rotation and I can feel my arm "giving up" a bit when the bar approaches my chest.
Has anyone here dealt with this shit?

>>40147180
Probably? How do I know if I am, and how do I fix the issue if so?

For example I reached 60kg OHP long before I ever did 100kg bench, despite benching a little more frequently.
And I have a relatively short wingspan too

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>>40146615
>>40146705

Hey boardie, there was a small mistake on the small load spreadsheet. On saturday of the first week, the final deficit set is 4x2 @65%. The set after that is a mistake.
The sheet is updated here https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>>40146011

Truth is, I give zero fucks.
I'm breaking no rules here.

If you're offended by anime girls, that is your problem not mine. 4chan was made for shitty animeposting.

I don't complain about what other people choose to use as image for their post, and I expect other people act the same way in regards to me.

If it triggers you so much, just filter me.

>>40146050

Cmon I'm not that ugly

>>40146826

lol he doesn't have gyno.

>>40147152

60kg OHP is much, much easier than 100kg bench.

>>40146524
Unironically 500

>>40147181
I haven't, but I've dealt with a phase of injury after injury after injury.
Honestly, take a couple weeks off lifting, then do lots of rehab stuff as part of your normal training.

>>40147219
Is that so? Why is the "strength standard" 1/2/3/4

What would be a more "relative" OHP for a 100kg bench then?

>>40147205

Film yourself benching and ask trappy-chan-coach to inspect it

>>40147136
Do I lift? If you count lifting you above my head and eating out your pussy, then yes.

>>40147244
Isn't that like going up to the smallest guy at the gym who's been training for the longest and asking advice?

>>40147219
>If you're offended by anime girls
Girls don't have dick bulges.

>>40147260

It's like being and astronaut and asking engineers who actually know their shit why your rocket isn't going up up and away.

>>40147233
because those standards are shit and mean nothing
i also dont believe your squat should be a full plate behind your deadlift, especially at those stats

>muh deadlifters pls go

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>>40147233

Because 1/2/3/4 is easy to remember and normies like stuff that's easy.

I'd say 75-80kg OHP is more inline with 100kg bench, but that will depends on your bodyweight. Someone who weighs 105 will have an easier time reaching 100kg bench than 80kg OHP.

Also, proportions affect the lifts to different degrees. Someone with long arms can max grip on the bench, meaning their ohp will be relatively more difficult cause max gripping ohp has a completely different effect.

>>40147260

If the smallest guy in the gym is the coach, then yes.

>>40147273

I just checked in the mirror and you are objectively incorrect.

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>>40147052
People with big muscles are really third gender, neither masculine nor feminine. Big muscles erase gender. Are small muscles feminine? If anything, I think small muscles are masculine. Pic related.

>>40147177
>No soreness, no tightness. Muscle just looked bigger but I felt nothing.
I remember I developed the same issue when I had lifted for a long time. It seems that loss of pump is an inevitable outcome of adaptation. All I know about it is here:
http://www.aworkoutroutine.com/muscle-soreness-and-pump/

As a last chance, try viagra or other N.O. boosting techniques. Maybe increase your creatine monohydrate intake. (Not salts of creatine which eliminate swelling.)

>>40147249
>Thinks a 75kg clean is impressive in this dojo
>Talking oly in plg

O I am laffin

>>40147290
No you are wrong, literally nobody reaches an 80kg OHP before a 100kg bench unless they exclusively OHP.

That's a ridiculous standard

>>40147205
You probably are putting the load onto your front delts instead of your lats when you're at the bottom of the rep. It's hard to engage the lats properly if you don't have proper upper back tightness. To ensure tightness get one of those near paper thin bands and wrap it on the bench to increase the friction so you never slip out of your tightest position.
Also having a spotter only move the bar forward instead of a full lift off helps if you're losing tightness when they pull up on the lift off.

>>40147290
If I ask nicely will you stop purposefully making the place toxic with your lady dick stuff?

>>40147316
I'm talking strict curl and strict overhead press with no leg drive, as well as a strict static hold as I keep you elevated above my face.

>>40147025
Good girl.

>>40147341
>Powerlifting
>Unironically doing curls

Pls

>>40147219
>error
Is that true for the app? Because that's what I'm using

>>40147369
Want to stick to conventional deadlifts so building my lats and upper back. Erectors and traps and strong but I need my wings.

>>40147336
Spotters are out of the question, nobody at my gym lets actually lift the bar myself.
I could try bands, I have a few already.

I recently altered my shoulder retraction and decompression as I believed I was doing it incorrectly a lot before. There's definitely a difference at the bottom and I think you could be right in suggesting I was using my shoulders a lot more in the past. (As the change was somewhat recent)

In fact when I switched to max grip I was getting shoulder pump...

Fair enough then

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>>40147377

Oh, no, in the app it's fine :)

>>40147325

I said 75-80

And yes, depending on bodyweight and proportions, and the program you're doing, it's easier to achieve 75 ohp than 100kg bench.

But regardless, "standards" are stupid. Everyone is different and will have different proportions on their lifts.

>>40147337

1: If I ask nicely will you stop making the place toxic with your posting?
2: Explain to me what the fuck is so toxic about pictures of anime girls. Or better yet, follow the previous question's suggestion and don't respond to this one.

>>40147290
I agree with you on OHP 1pl8 being easier than Bench 2pl8 because I actually ohped 1pl8 6 weeks before my 2pl8 bench.
But
>I'd say 75-80kg OHP is more inline with 100kg bench
Based on my experience it's a big stretch,I bench max grip tho

>>40147400
Yeah I found out the hard way during a pr attempt that I was engaging my front delts instead of lats. Needless to say it explained my poverty bench and now I work lats 3x a week.

Why is the Sheiko app so expensive tho >.>.
Plus you have to pay for the programs? baka

>>40147384
Your erectors are literally never strong enough.
Tbf if you just want big lats then do a lot of strict rows and lat pull-downs.

Better to isolate each side as well, which is why dumbbell rows are preferred.

High rep, strict form is the secret to building muscle. But if you wanna get strong lats, that's a whole something else.

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>>40147433
>>40147336

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>>40147447

All the programs in the app are available here >>40138803

>>40147452
You are very rude and make posting here very uncomfortable.

>>40147447
Who needs sheiko when you can
>build momentum

>gym is getting new cages
YYYYEEEEEEE

>>40147463

Thankfully 4chan has a feature that enables you to filter the posts from posters you don't like.

Too bad we can't do that to filter out all the Anonymous that we wish we could.

>>40147384
I didn't mean to say any of that as fact btw
Just an opinon

>>40147462

Yeah, but now I have to write my lifts in my phone everytime.
Is it time I become one of:
>that guy with a gym diary in the squat rack

I squatted 160kg before benching 80kg or dead lifting 160kg

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>>40147450
Good job I've started doing lots of lat pulls down and strict db rows aaaaaayyyyy

Been pausing at the end of each pull on lat pulldowns as well to get used to the squeeze and to continue developing forearm strength.

Also been practising engaging my lats correctly in my deadlift. Should see some nice progress soon

>>40147480
Hi trappy. I whined about my shoulder hurting and you posted this.

"You unrack alone, right? Move the bar closer to your chest for the unrack, as close as you as long as it doesn't hit the rack when you're pressing up.

And remember not to touch too high (closer to the neck) when benching. Get a good arch and touch lower on your ribcage.

Next time if you feel this pain, do a few supinating curls. Start hammer, supinate halfway up, then at the end press the dumbbells up with the supinated grip until your elbows reach shoulder height (a small partial press).

If those curls make your shoulder feel better, you're having issues with biceps tendon inflammation. Add those curls to every workout until your biceps are stronger and the tendon healthier.

If the curls don't help, it's rotator cuff inflammation. In this case, let it rest for a few days, and do pendulum exercises plus external rotation exercises to strengthen your rotator cuff and help the tendon heal. Only go back to benching once it's 100% again.

If you feel any sort of numbness, pins and needles, burning, or tingling sensation, then it's nerve entrapment. Then it's a more complicated diagnose.

If you also feel elbow or forearm pain, it's probably your wrists.

In any case, stretch your upper muscles 3-6x per day. Your pecs, arms, neck muscles, and upper back."

I tried the curls today before my lighter incline workout and it seemed to help but i am not 100% sure yet. Can i continue to bench with my usual weight or should i drop it?
Also what sets and reps do you recommend with those curls, and should i do them before or after benching?

>stop lifting for 1 month
>just do a lot of rowing every day
>come back to lifting
>DL 1rm has gone up by 20 FUCKING KILOS
whadda fug lads

>>40147469
>did NOT put in enough gatorade to mask the flavor of plain BCAAs
NNNNNNOOOO

>>40147462
Stop taking food out of shiekos grandkids mouths

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>>40147515

If the issue is biceps tendinitis, the curls should make you feel almost instantly better. Just do two sets of 10-12 if the pain starts, and it will settle down.

Then just do 5 sets at the end of each workout so that the tendinitis stop occurring for good.

However, if the curls don't soothe the pain almost instantly, it's probably not biceps tendinitis and instead it might be rotator cuff impingement/tendinitis/tear.

>>40147520

What about your bodyweight though.
>inb4 didn't gain any

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>>40147337
>lady dick stuff
>toxic
Anything that boosts testosterone in the audience is the opposite of toxic in my book and very much desirable in a lifting thread.

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>>40147480
>Too bad we can't filter out all the Anonymous that we wish.
THIS.

what is phenibut

>>40147524

>falling for the BCAAs meme

You deserved it desu senpai.

>>40147562
>>40147480
Thankfully there are many other websites where, believe it or not, you can have NO anons at all
thats right NO anons

>>40147545
>What about your bodyweight though.
went up by about 2kg

>>40147507
I deadlifted 200 before squatting 140

>>40147480
Why are you always such a dick all the time

>>40147593
My workouts are like 3 hours long and absurdly intense, i chug gatorade and BCAAs halfway through to keep blood amino levels up and get some carbs in. Easier than going to buy a meal halfway through.

>>40147603
Valid point. The problem is that 4chan anonymity is broken and often compromised. We aren't even allowed to use VPNs. That's why I often think Facebook is more "anonymous" than 4chan. At least Facebook has an official Tor address.

>>40147290
>75-80 kg ohp in line with 100 kg bench
????????????

That's a pretty huge fucking stretch. Maybe like 65 tops.

>>40147370
>Not wanting healthy elbows
I know you're memeing but this is a bad meme

>>40147651
I just wanted the bullshitism to stop desu.

I do strict curls now kek

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>>40147480
>only I'm allowed to be a bully
Mood swings from the hormones? Try to not kill yourself before you're 30, but who am I kidding the numbers are against you.

>>40147627

That's ridiculous. When my workouts reach 2 hours I start to get antsy. 3 hours is crazy.

mood: apathetic

>>40147650
>The problem is that 4chan anonymity
no m8 there is no problem
if you want to get rid of the anon posters simply change websites, this isnt hard

>>40147651
I would say 70/100

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>>40147603

Thankfully I'm not a little bitch and can learn to live and ignore stuff I don't care about, unlike Anonymous.

>>40147619

If you don't want me to be a dick to you, don't be a dick to me.
Fairly simple.

>>40147676

Shitty strawman. Try something more creative next time.

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>>40147681
>That's ridiculous
Yes, I've heard

>>40147719
>If you don't want me to be a dick to you, don't be a dick to me.
>condescension towards someone who wasn't even talking to you
>hypocrite
pick 3, boy.

>>40147545
I'll try it again on friday. I noticed during the curls that i started to feel my elbow. Can this have to do something with the shoulder?

>>40147703
What if I want the opposite? Where do I find a true anonymous board? I'm not afraid of true anonymity. Broken anonymity is worse than no anonymity at all because it enables stalking and harrassment.

I'm sick of rippetoes LTES

recommend me some great tricep isolation movements

>>40147719
>I'm not a little bitch
>Too bad we can't do that to filter out all the Anonymous that we wish we could
>wishes something very easy to do
dont waste any more, you've only got 2 left

>unlike Anonymous.
whos anonymous?
i dont give a fuck or i would have filtered

>>40147754
Rippetoe LTEs

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>>40147763

>>40146879

>300 wilks score
>Training 4 days per week

I'm pushing 400 and I only train three days per week because I am not a retard.

But really, it shouldn't take two goddamn years to get to a 300 wilks, and at that point pretty much any remotely competent programming, even outright meme routines like Sheiko, are going to cause significant progress.

300 wilks is a 1000 lbs total at 180 lbs bodyweight. Should be hit at the end of an LP.

>>40147748
>What if I want the opposite?
you dont want that, you have begun using a trip

>Broken anonymity is worse than no anonymity at all because it enables stalking and harrassment.
who am i then ive been posting in plg for years Tbh

>>40147763
I've done them to death.
1. They put my shoulders under risk
2. They feel like shit tbqh
3. Anything over a plate feels like my shoulders will blow out

>deload week
>did log press instead of OHP yesterday
>now want to try new variations on the other lifts, too
Anyone have any recommendations for fun lifts that kind of line up with the big three? Strongman type stuff is a plus.

>>40147854

>taking a deload

There's no reloads in the war zone, anon.

>>40147854
*pushes up glasses*

>Jefferson deadlifts
>snatch grip deadlifts
>Kroc rows
>power shrugs
>one arm dumbbell clean and press
>hack squats
>Hatfield squats
>meadow row
>static holds
>rack pulls (can be done with any deadlift style)

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>>40147290
Hey trappy big fan here
what is realistic goal for 5 6 manlet al 60kg in the first year
I know i know proportions and shits but just to aim at somewhere

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>>40147746

Oh you were triggered by the facepalm.jpg?

lol

Sorry it was impossible not to react to that conversation. Didn't mean to be a dick.

>>40147747

Probably not. The elbow pain is probably related to your wrists while curling.
Use lighter weights, or wear a wrist wrap.

>>40147759

You know, I've been beginning to wonder something interesting.
Are people who suffer from Autism more likely to create strawmen than people who aren't affected by it?

It must be. Makes some sense at least, since they kind of "create" their own version of reality in their head - this probably includes their version of the people they interact with. Which naturally leads to constantly using strawmen if arguing.

We know it affects the ability to socialise, but also affecting the ability to discuss or debate things... If we knew more about this, maybe we could even develop better pedagogic methods for dealing with autistic students. Maybe this is something that can even be improved with proper training and guidance.

You know, this actually sounds like an actual interesting psychiatry/psychology research.

>>40147932

300 wilks cmon

>>40147784
>who am i then
I'm pretty sure mods and their friends know you.

>you have begun using a trip
Because Trappy started to mistake me for another "anonymous" due to broken anonymity.

>>40147898
I'll look into a few of those, thanks.

>>40147949
>Oh you were triggered by the facepalm.jpg?
No, but your attitude in general is annoying. Have the beta orbiters gone to your head, or do you act like a sperg in real life too?

>>40147970
Just go through this guy's channel. He's pretty intelligent and creative when it comes.to lift selection

https://youtu.be/fSR7eL_lFtg

>>40147949
>strawmen
is this your new buzzword?
please point out the strawman you refer to
im pretty sure i posted your own words back to you and you call this a strawman
i could also point out a projection in this very post i am replying to but ill hold off

or are you refering to yourself about the autism, in which case you shouldnt be putting yourself down, there is always people to do that for us

>w5d1 of building the monolith
>rolling out my legs for the first time since starting
I-I'M CUMMING FROM MY EPIMYSIUM
>>40147773
just so you know, the jaw thing was lighthearted bantz, no bully

Women are crazy -`.-`

>>40147949
>when trappy feeds her haters but not her orbiters
I LIKE YOU LIVIA

>>40147957
>mistake me for another "anonymous" due to broken anonymity.
thats not broken, thats just anonymous posting similar things and when a person reads a similar thing, within what is a fairly small group of posters in the scheme of things, they think they know who they are talking to but they have the wrong person

i would say you described the opposite of broken

>>40147754
Since I'm already spamming Eric Burgerman this thread, here's some more relevant shit

https://youtu.be/fRLN6cD3t-U

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>>40148006

It's just a small side effect of having to deal with Anonymous shitposting every day for so long.

>>40148023

Sorry, if you don't even realise the strawman, it's pointless for me to continue talking to you.
You're arguing with your own head here.

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>>40147480
>Too bad we can't filter out all the Anonymous that we wish.
thread specific ids used to be a thing on most boards

>>40148097
I want to do them but my gym owner doesn't let you move the benches from the dumbbell rack area

So rip that idea

>>40148100
>it's pointless for me to continue
yeah i wonder why,
of course it wouldnt be that you cant point to it,
cant be that
must just be something wrong with me because the thing you said was there isnt there

God DAMN Anne hathaway makes a sexy catwoman

>>40148093
>feeds
>pic of /g/entoo "man"
hello newfriend

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hey /plg/
Is this depth okay for ipf?
got a meet quite soon so need to focus on hitting the correct depth

>>40148100
>It's just a small side effect of having to deal with Anonymous shitposting every day for so long.
Have you already tried learning to live with and ignoring stuff?

>>40148179
Ur back rounds.........

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>this is trappys argument

>>40148100
>pointless for me to continue talking to you
Explain your position pls
"ARE YOU KIDDING ME?
YOU'RE A WHITE MALE"
That's u

>>40148179
You're probably getting a redlight in the ipf for that one

>>40148179
Not quite. A little more and you'll be solid. Admittedly a bit difficult to tell with the black.

>>40148100
Hey, thanks for the spreadsheet you have earlier today. Just wanted to find out, out of curiosity, which program is that?

>>40148179
Your depth is fine. Only autists who lift babyweight care about ATG, and you're really not supposed to break parallel too much in powerlifting anyways. Looks good.

>>40148189
just alil but its all time pr in pic

>>40148208
you sure? should make webm of the video perhaps

>>40148096
There would be no confusion if our anonymity were complete.

>>40148093
I agree that trappy shoots herself in the heel by starving good people of love. Are doxxers good people though? Or are they good people driven bad by lack of love from trappy?

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>>40148031
I see no bully in me having a strong jaw, I've seen some of the mouth breathers roaming fit kek

>>40148105
Saved.

>hundredaire
LOL.

>>40148221
>Only autists who lift babyweight care about ATG, and you're really not supposed to break parallel too much in powerlifting anyways
Said no IPF judge ever. Do you honestly think people choose to go deeper because of a dank internet meme? No, it's because people don't want red lights.

are there any good mobility/streches/strength exercises i can do everyday to fix my weak wrist/forearms/elbows?

i work as a programmer 8hrs a day, play guitar & piano, and powerlift

i feel like my arms never get any rest, or any love for that matter. they're constantly aching or hurting, or getting injured. just writing this hurts my wrists a tiny bit

i don't want to quit any of these activies, help plz

>>40148237
Make sure your children are boys

>>40148105
I remembe,r it was hilarious. OP ID used to be different than a reply ID, so a bunch of people would reply claiming to be OP.

I tweaked my upper back but need to hit my 1rm's next.

What's the fastest way for me to recover in 7 days?

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>>40148202
>that pic

i would literally get out of my car and bust her head in with a fucking ROCK!

>>40148318
Water, blow flood

Do lots of light weight rows (with the bar)

>>40148318

Stretch, Ice packs, chiropractor, rest

New
>>40148367
>>40148367
>>40148367

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>>40148372
enough with the puppies

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>>40148237
>strong jaw
That's what sexy women have.

>>40148281
Well urrr thats down to the man so I just got to make sure they packing the right seed

>>40148385
Everyday until you like it

>>40148389
I know this. I've never been a pretty girl so why worry about it and just get strong and be happy instead?

>>40148439
Why seek validation online then?

>>40148454
Because it's fun

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>>40148439
Healthy and strong is automatically pretty. I can't remember any strong women who aren't pretty.

Even if it's not, healthy and strong > pretty, anyway.

I must admit that some people have the enviable advantage of being pretty even when not strong.

I would still take a strong woman before a pretty woman.

I'm curious whether you are open to using feminine steroids when your natural gains stop.

>at gym
>in bathroom, washing hands
>go to throw away paper towel
>right on top of the garbage is a paper towel with a cum load on it
>at
>the
>gym
Marines are disgusting

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>>40148179

Too borderline for competition, in my opinion.

>>40148183

So ingenue~

>>40148202
>>40148207

madstrawman.jpg

>>40148215

A mixture of Sheiko advanced small and large load, further adapted to meet the needs of the specific trainee.

>>40148327

Careful with that katana edge you got there.

>>40148179
Borderline and on the high side. Need to go deeper.

>>40148548
I'd rather not use steroids. It's more for my own confidence and inner peace. Not going for a particular look anymore.

>>40148829
I respect your choice. Although I can't honestly hide my attraction to women on steroids :).

>>40148829
Maybe herbal testosterone boosters can be effective for women... more so than for men. Just maybe because I don't know.

Won't you even use HRT when you hit menopause one day? Almost every ageing woman uses estrogen and progesterone. Not to mention birth control pills in young women. How are anabolic steroids bad when this isn't?

>>40148964
>Just maybe. Because I don't know.
Punctuation fixed.