/PLG/ – Powerlifting General №00002

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I forgot to add. Last thread: >>40161551.

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How do I clean my SBD knee sleeves? They smell like satans ballsack

>>40165350
strong models next to or pretending to struggle with baby weights is my pet peeve

>>40165394
I will check for you the cleaning instruction on my new knee sleeve. I haven't unpacked it yet.

>>40165394
You don't, the smell is what makes you squat more.

>squat down
>smell the awful sleeves
>drive back up harder to get away from the stench

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Did some narrow stance sumo deadlifts, probably would have gone better if i wasn't hungover but oh well.

Can I get a "y" for those who miss sparrow?

>>40165521
smash that older asian woman miring the fuck out of you... like a good beta white male

>>40165528
y

sparrow was always the best plg girl

>>40165394
>>40165409
>CARE: Hand wash in cold water with mild detergent. Do not use bleach or fabric softener. Rinse thoroughly and dry.

I would add: perhaps water with apple cider vinegar for antibacterial effect. Smelly though.

>>40164400
Benchbeta was a term coined and only used by your boytoy Sean

Anyone have experience with
http://a.co/ckZVWfU
or
http://a.co/8MwLyfp
? I need a cheap singlet for march 1st. IF I have the spare cash this is probably what I will get
http://www.sbd-usa.com/product-p/singlet.htm

another option is this: https://www.strengthshopusa.com/catalogsearch/result/?q=singlet

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>>40165627
Just get a frilly dress desu

>>40165528

y

There is a shortage of women who actually lift who don't have a penis around here.

>>40165350
>>40165367
n-no that's my waifu

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>>40165673

That's all the excuse I need to post this weird hentai lines pic I can't remember why I saved.

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>>40165709
>average day at /fit/
>all of them are from het doujin
I browse /a/ too anon.

>>40165709
Saved.

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>>40165350
>all forms of strength training accepted!

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>>40165776

No squat rack makes me scared to squat heavy.

Calling Esmeralda.

doctor told me to lay off ALL lifting 3-6 months because of some stupid wrist pain caused by benching

>tfw benching is the source of all your misery and always has been

i also weighed myself last week, 78.5 kg
weighed myself today, 85 kg. what in the actual fuck. i thought i didn't eat enough

hold me, i'm in fuckin' shambles m8

>>40165928
dont listen to doctors unless they're specialised. they will literally tell u to go walking or some shit and youll lose all your gains.

>>40165350
fat

>>40165939

nvm, he just told me that it'll take 3-6 months to heal, but i can lift in around a month, if i take it slow

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>>40165928

>>40165957

yeah that's how i've been doing it (jap grip or whatever)

i've even posted videos here and everyone said it looked fine

weirdly enough, i don't get pain when doing ohp (well i get pain from everything at the moment, but in the beginning it was like this), only bench

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Does anyone else just yolo their calorie intake i'm freak tier tall and do a manual labour job and i just eat as much as I possibly can

also is this good deadlift tech for a tall guy

>>40165969

Probably not if they're tall and not superheavy, but it might be.

>>40165969
The best deadlifting advice for tall people is bend your legs and keep your ass down. Also, try to tighten your upper back along with your abs.

>>40165928

Learn how to grip the bar like you aren't retarded.

>>40165953

There should be zero weight on your wrists when you squat anyway, so you should be able to do that without issue.

>>40166072
see >>40165965

it has to be something else related to the bench, and not the grip itself.

i think my bar path may be fucked, where i touch too low (or don't arch enough, either way), which causes a weight shift over my wrists and the pain

i'll do spoto or somthing when i come back which prevents this, while i work on my arch etc.

>>40166086
high bar? sure. a slight bar path deviation automatically puts weight on your arms though, even if ever so slightly
low bar? no. maybe if u squatting sub 2pl8s u won't feel it in ur arms. guess why most low bar squatters uses wrist wraps?

>>40165939
>dont listen to doctors unless they're specialised.
THIS. Stupidity of doctors is flabbergasting. Their logic: normal healthy people are weak, therefore being weak is healthy.

>>40165939
>dont listen to doctors unless they're specialised.
The problem begins when they have authority over you. They can ruin your health and your dreams.

>>40165939
>>40166120
>>40166123

in some cases sure, what am i supposed to do? i get pain just benching the bar at the moment

i get no pain doing anything else though, except slightly when doing deadlifts, so i'm not sure complete abstinence is necessary, but he says even the slightest stress "maintains" the inflammation

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>>40165969
I would gladly do if my fat was distributed evenly all over the body rather than inside stomach. I want to be thicc, not belly. How do I fix it? Testosterone? Would roids fix my fat distribution to something more healthy and feminine?

>>40166153
>even the slightest stress "maintains" the inflammation
Anabolic steroids are anti-inflammatory drugs. But he won't even tell you that. He'll be quick to prescribe you catabolic steroids though (such as cortisol) if you insist. "Health" care...

>>40166153
Or maybe go to a sports doctor. One who works with olympic athletes.

[spoiler]I'm yet to follow my own advice.[/spoiler]

>>40166157
I dont think that's how it works. At a certain point fat will just go to your belly, the dude you posted is not only on roids but also most likely synthol or something worse.

>>40166223
But I'm only 25% BF. Synthol or not, that guy is more than 25%. But I'm turning into a belly.

>>40166223

I'm also fairly certain that using masculinising hormones won't be making fat distribution more feminine.

>>40166229
If you take away his arms and head he looks like a mushroom rofl

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>>40166223
Also, why I think he is over 25%: look at his double chin.
25% is barely "overfat".
23% is "normal healthy fat".

>>40166233
Maybe "testosterone is masculine" is old meme.
Isn't pot belly a telltale sign of low testosterone?

>>40166268
All hail the king of /fit/

Mike Patton, king for a day!

>>40165521
>narrow stance sumo

there's already a name for these

Finally joined the 2pl8 paused bench club at 75kg bw after about 15 months lifting. When do I stop hating myself?

Should I lift today? Its been 4 days since deadlifting, but I PR'd 4 days ago.

Should I wait until tomorrow?

>>40166296
>>40166310
kys

>>40166315
desu kys

>>40166310
4plate bench club

>>40166260

No. Its a sign of being fat and male (see: every roided up SHW out there). Being fat and having feminine hormone levels will chuck far more of the fat storage into your legs and arse. That's why women don't develop the same level of abdominal fat that men do.

>>40165969
When I was working a manual labour job and lifting maintenance was about 3700 at 87kg

>>40166425
Does it mean that men who want to be thicc would be better off roiding without anti-estrogens? Bonus: bitch tits.

>>40166458

Doubt it. There's a very big difference between the estrogen levels (and ratios) of someone running gear without ai and an actual woman.

>>40166378

saw a skinny guy doing 4pl8 for 10 reps. I still can't get used to that fact.

is there a IPF rule on what shoes you can wear?

Can you wear womens heals to be able to do a heels down setup where you get maximum amount of arch, but you still touch the ground with your heels since its womens heels?

>>40166498

I believe there is a maximum heel height rule. One that hardly ever matters, but it is on the books.

Just had a lever belt delivered, and I had to install it on the last 2 notches because it's really large, and even then I feel like it's not snug enough to give me proper support. Like I can fit a hand in between it and I'll still be able to breathe properly. Return?

>tfw knees are completely fucked so i can't squat
not a fan of this

Why is sumo allowed in Powerlifting? What's the reasoning?

The rules should be that your legs have to be inside of your arms

>>40166521

sit on my lap, my son, and tell me your troubles

>>40166522

maybe sumo wasn't a thing when they were developing the rules

>>40166522

Because the rules originally didn't say you had to have your arms inside your legs and once people started doing it the difference wasn't considered big enough to be worth changing the rules over.

>>40166522
They will ban it soon.

if they dont, ill eat a bucket of shit and live stream it.

>>40166531

Very few of the things people bitch about in powerlifting were around at the very start simply because they weren't competition lifts. They're pretty much all adaptions to the rules given.

>>40166534
Sumo makes a huge difference

>>40165495
truuuuuuuuuuuuuuu

>>40166544

Not for the vast majority of lifters.

>>40166551
It only takes one

>>40166498
They must be an athletic shoe with a heel less than 5cm

So things that are banned
Dress shoes
Work boots
Vibram five fingers (by explicit order of the head of the technical committee)

Teapot is a bit busy but she wanted me to pop by and let you all know that she's now officially

IPF Coach Trappy-chan

>>40166567
Is there a story behind the fivefingers ban?

>>40166598
Yes. An australian wanted to deadlift in them, so Wilks emailed Steve Lousich who handed down said invective because, solely because, he hates them

Right on imo.

>>40166537
I will contribute to the bucket

>>40166605
>I will contribute to the bucket
Thats disgusting.
I will be only eating my own shit

>>40166583
I'm proud of my future wifudaughter.

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She doesn't like my dark humour

Fucking NEXT

Will sheiko net me good leg hypertrophy or just upper body? I'm tired of having chicken legs squatting decent weight

>>40166567
I've seen dudes do sumo with steel toed boots in competition, though.

>>40166663
Don't do a PL-specific program if you want hypertrophy.

Try something like PHAT or PH3 instead.

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>>40166666
Such bulging quints.
You squat a lot, don't you?

So i messaged one local gym that does powerlifting.

I want to improve my bench squat deadlift form so ill get some lessons there. They told me my numbers for a beginner are decent.

25 june theres small open meet for beginners, what are the average lifts for 90+kg new lifters?

Im lifting for 4 months now
Bench 70kg squat 120kg diddly 160kg

I know first meet isnt about trying to win but still courious if i will get btfo by some 15 year olds

>>40166749

It's a waste of time trying to figure out what the numbers will be at a beginners meet, or even a regular meet because the variation can be hundreds of kilos. There's nothing on the line and no-one will give a shit about what your numbers are. Go and find out if you enjoy the sport.

>>40166765
Seems like sensible advice

>>40166785

It's kind of weird for a competition where numbers are the only thing you're scored on... but outside of a high level competition (and you have to qualify for those) people by and large don't care about your specific numbers or how you're doing relative to them. They respect effort and improvement.

But make sure you practice lifting with the commands and such beforehand. No-one likes seeing lifts turned down because the lifter got overhyped and made a mistake.

>>40166749
At my first competition I did 195/112.5/272.5 at 93

But you know, it's really utterly irrelevant at a novice comp. No one cares if you win or lose.

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>>40166863
dat deadlift tho

>>40166749
Bro, is that the Netherlands?

Check the new lads

Syria has just launched a nuclear bomb

>>40166963
Not PL related, lad

>>40166963
you made me look I'll give you that

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>>40165350

> Powerlifting
> Athlete

what

>>40166863
>that bench
every. fucking. time.

lads I'm balding a bit and every day the recedes getting a bit harder to hide

should I say fuck it and get a buzz y/n

thinking I might tbf

What workout are we doing today boys ?

Bench and deads with some arm accessories. Some cardio if I feel like it

>>40166605
>solely
heh

Why allow dl slippers/socks but not vibrams tho?

>>40167212
Start growing out the hair on one side so you can do a comb-over. Just say it's ironic, people will lap it up.

>>40166939
Yes
Im pollack tho

>>40166863
Lbs i assume

>>40166863
man

why was your bench so bad for so long

was it a programming thing or are your arms just too damn long

>>40167511
>112,5 bench

maybe if he competed when he was 7 years old

>>40165521
Thats not 1 x 3 but 3 x 1 with short rest

So at the moment I don't do any conditioning work, what effect could that have on my potential strength?

I'm considering starting swimming for joint health and muscle balance... also because running makes me want to kms.

I decided to replace the block pulls on sheiko with deadlifts off the floor with bands and I don't give a fuck. Fuck block pulls.

>>40167725
Can help you to recover faster between sets

>>40167725
pics of you in a one piece swimming suit.

>>40167734
You using plates for blocks? Gymbreh does that and its always a lot of shenanigans because of them shifting around. How are you securing the bands to keep it balanced?

>>40167746
would increased blood flow improve recovery and strength potential or is this pure broscience?

>>40167747
How about a pic of you sucking a donkey dick?

>>40167809
you first

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>>40167749
I use a powerrack with 3 metal portrusions at the bottom that allow bands to be attached. The bar rests on the blue part in the image. I am 5'7 so I stand on a 15kg eleiko bumper plate so the bar is touching the regular position on my shins.

The bands themselves have a max tension of 15kg each, and double looping them maximises the tension at the top. If I load the bar with around 80 to 85% of my max, at the knees it should be 95% with the band tension and at lockout a little over 100% i think.

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>>40167833
Nice set up, it's a shame because I would have suggested that to him but the rack we use doesn't have those protrusions. Ghey. He tried to stand in the loops of the bands to secure it down while he was just stood on the platform kek. Oddly enough, it didn't work.

CHANGES THAT WOULD FIX POWERLIFTING

Bench Press
* Change max grip to pinkies on rings.
OR Change the lift to OHP to make it more consistent with the other lifts (vertical & standing)

Deadlift
* Force legs inside arms

>>40167725
>muscle balance

Kek

Pick a grappling martial arts (freestyle wrestling, meme-jitsu, judo etc) and do them.
You'll be surprised at how flexible they force you to be.

>>40167883
I had thought of also creating a way to do pause deadlifts in a way that is much more controlled and precise, that the bar rests on the blue bit, and the adjustable stands above the blue part be placed on the lowest level, a few inches above the bar.

So you basically start the pull and stop once it touches the stands, pause for a 3 to 5 seconds. You're can't lockout or even get it past the knees, but it sure as hell will make you a lot stronger off the floor if you did this as an accessory movement, in the 90% range for doubles.

>>40167916
But middle finger on rings the best bench grip???????????

>>40167930
hmmm interdasting. Meme-jitsu could be a good shout. Something about being strong but useless in a fight doesn't sit with me well. Probably the rapists.

>>40167948
Isn't that just paused deadlift to the knees? I don't think you're creating anything new here somehow...

Im doing dipz every workout, that should increase my bench right? Should i go for 8-10 reps or rather aim lower end like 1-5

Probably should do both

>>40167948
This is really interesting and I'm willing to try it tomorrow and report back

I assume you keep pulling up even after the bar has made contact with the safeties, not hold it there?

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Got mired last night harder than I've even been mired

Details later maybe

Also fwiw training has been pleasant lately. Listening to book on tape and doing as much as I can without a belt

>>40168004
I can see why you got "mired", people were staring at you for deadlifting in heels like a retard lol

>>40167916
>OHP
>More consistent
Lmao

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>>40168018
Wew

Sup dyel welcome to our board.

My name is Aaron but you can call me anything except my mom's name

>>40167809
http://strengtheory.com/avoiding-cardio-could-be-holding-you-back/

>>40168004
>Details later maybe
How much later?

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>>40166567
>>40166498
>>40166506

Is this a recent change?
I remember there being no heel height limitation...

or am I confusing it with weightlifting?

>>40166153

This is kind of truth. Inflammation needs rest.

I told one of my trainees who had a rotator cuff inflammation to lay off the bench for 3 weeks. He was sad as fuck about it.

Now he's benching without pain and progressing again. He's glad that he took the time off to heal.

>>40168004

Enjoying the small load program? :)

>>40168032
I've been Powerlifting for 20 years, before you were even born kid, show some respect.

>>40167522
Programming and long arms. For two years i deliberately did no upper body work so it would shrink.

>>40167511
kek

>>40168040
It's... gentle. I'm enjoying it

>>40168038
Depends on if I'm on later. Not sure if it's worth typing up but she was an 8.5 and very enthusiastic about me (fiancé was there it's not like I was at a bar)

>>40168048
Wow I'm very sorry I'm sure you're very strong

Say... do you have an estate?

>>40167916
On bench just make the humerus go parallel.

>inb4 short arms
Everyone can fucking do it.

Or limit the arm angle at lockout.

>>40168038
ah nice thanks bb.

Time to get back on the cardio.

If we're going by the female training variation of being stronger in an aerobic, rather than an anaerobic, state cardio (increasing my aerobic capacity) is actually very important for increasing my strength.

hello isley how are you mate

>>40168131
Pointless post

>>40168148
isley was a cyberfriend of mine a couple of years ago after an injury and i haven't heard from him in a long time so i wanted to see how he was, leg it you little tory gobshite

>want to use the power bar to deadlift
>some girl is using it to bench 45lbs or something
>go over and take it and the her to use the cheap bar
#takewhatsyours

>>40168154
If that's true you're a god

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Why can't everything be like this?

"They" is weird and makes reading difficult for noobs like me.

"He or she" is fine if used once but there's nothing more annoying than reading a MTG card with a whole essay in its text, where half of it is just from "he or she". Using it repeatedly just makes shit convoluted. "He or she chooses a card from his or her hand, then puts on top of his or her library, then picks two creatures from his or her graveyard and put into his or her hand, then every creature under his or her control..."

Is it really that big of a deal to have a neutral pronoun (he) and a gendered pronoun (she)? I always thought that "she" being the specifically gendered pronoun values womenhood by making it special, but apparently people feel the opposite?

>>40168183
Well... actually I waited for her to finish her sets and then waited for her to finish talking to her friend before asking if could please use the bar

But n-next time...

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>>40168154
>>40168183

Is that supposed to be a big deal?
Back in my gym people used to ask others to exchange bars all the time. No one really minds it, in fact they are always "yeah of course no problem" and even help unload/reload the plates.

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Might go downhill skiing tomorrow and aggravate my quad tendonitis. Potentially fuck my back from driving for five hours. Then drink like fuck in the evening.

yay or nay?

Also please post best webm converter.

>>40167980
Judo rewards you more by being short and muscular more than BJJ does.
You're better off being skinny with long, spider like limbs for BJJ, esp if you train no gi

>>40168199
Then you're a bitch
I thought you literally went up to the bar between her sets and took it and when she contested you told her to use the cheap one

>>40168220
Interacting with other people is the worst thing you can do in first world countries

Did I ask you to respond to me tranny?

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>>40168226

Adobe premiere for autismo editing or cropped webms.

Webm for dummies just for converting.

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>>40168264

Cropped ex

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>>40168275

Uncropped ex

>>40168226

Do what you love, lad. I have to plan all kinds of pit stops when I drive more than an hour now, just to get out and lube up the ol' SI joint.

>>40168192

Most people are unfamiliar with the finer points of the evolution of the English language, and that "man" was usually neuter, and it was originally wereman that spoke of masculine gender.

But now that language has adopted "man," "he," and "his" as masculine, I can see how it can be annoying to never read a goddamn text specific to your gender.

Also, this is why we use "he" instead of "she": "let us keepe a naturall order, and set the man before the woman for maners sake". — Wilson, The arte of Rhetorique (1560)

So...

>>40165350
>1pl8 advertising leg workouts

women

when will they learn

>>40165521
that Asian girl is totally side eye mirin' bro.

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>>40168232

YEAH. FUCK RESPECTING OTHER PEOPLE! FUCK BASIC HUMAN DECENCY! HAHAHA THAT WILL SHOW ALL THOSE PEOPLE WHO DON'T ACT TOWARD ME EXACTLY HOW I WANT THEM TO IN MY HEAD FANTASY!

>>40168226
use this website http://video.online-convert.com/convert-to-webm and then do any cropping or subtitles/editing in any video editor. I like this website because if you don't need to edit anything you can convert straight from a URL

>>40168226
Webm for bakas
Not webm for retards

>>40168230
I do have long arms and im short. So judo with long reach?

>>40168378
Can I be your bf on the side?

>>40168331
>implying it wasn't the DYEL photographer and she felt like a fucking weak dipshit stood there with her warmup weight

>>40168388
Lol

>>40168264
Converting is sufficient. Thank you. Saving webm material on two computers when only one has the program was getting annoyingly stupid.
>>40168319
>pit stops
"jamminj så dre"
Life in the fast lane, fAm.
>>40168356
Thanks for the suggestion, but I don't like the connection to cloud storage.
>>40168364
>bakas
yuck

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>>40168319

I mean, I have a lot more issues with pronouns than regular women... Like, actual big issues.

But if I'm reading a technical text, I'd much rather they use a single pronoun as neutral than repeat "he or she" all the time, as that actually can make things harder to understand or make it seem like the text is circling a tree. And while I get it that people defend "they" as singular neutral, for someone ESL like me, or even worse ESL, it's very confusing (specially cause my native language doesn't have a "they", there are two plural forms just like "he/she").

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Hey power lifter guys, would there be any downsides to starting Candito's 6-week strength program while I'm cutting hard, or should I just wait until I'm done cutting to start and just try to maintain my strength?

>>40168416
Just try it

>>40168408

My criticism is that in the world of word processors, we could replace all pronouns with more specific nouns quite easily. Why not "the lifter" or "the athlete"?

Anyway, I'm off to work.

>>40168416

W1D1 and the lower body days on W2 will be more difficult and more difficult to recover from but you can do it. Speaking from experience.

>>40168408
Hey man, how you been dude?

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>>40168388

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Gnuckols is such an autist

I know you're supposed to keep the bar as close to you as possible throughout the lift, but when pulling conventional I can't seem to have the bar in contact in a small area above my knees.
If I try to keep it in contact I end up with lumbar flexion or in a hitching position. Is this normal? My build is >muh long femurs, long arms and short torso if it's any help.

>>40168422
>>40168449
Aight. Thanks, guys.

>>40168491
The bar had to be mid foot, not right up against you lel

>>40168491
Does it cause you any problem?

>>40168491
Focus on sitting back into the pull and driving through the mid foot rather than pulling the bar towards you. It should drag up on its own. Also, you need to make sure you are timing your lockout correctly, focus on squeezing your glutes as it gets past the knee.

T b h boyos, the cumulative fatigue is starting to get to me. 85% DLs are flying off the floor but i feel so, so exhausted, and i can practically feel the microtears in my triceps from dips on Wednesday.

W5, D2. 4 more sessions left and i can rest.

Whew, lads.

>>40168497
It is when I start the pull.

>>40168504
Not for regular deadlifts, I mainly pull sumo now, but I was trying out rack pulls, and the only height I can pull from on that rack is at that exact height above my knee. So when I try to rack pull with the bar in contact from the starting position, it feels weird. I think I might have to start with it slightly away from me?

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Left - worlds best squatter

Middle - worlds best deadlifter

Right - worlds best bencher

This is why bench is the best lift

>>40168538
>Left - worlds best squatter
wat

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>>40168491

>I can't seem to have the bar in contact in a small area above my knees

That is how it's supposed to be.

>>40168427

I guess cause it can make it confusing to read, and things become less clear.
For example: "Your opponent chooses a card from your opponent's hand, then puts on top of your opponent's library, then picks two creatures from your opponent's graveyard and put into your opponent's hand, then every creature under your opponent's control..."

What if you're playing a 2v2 match and have two opponents?

Obviously this doesn't directly apply to the IPF rulebook, but just as an example.

And what you said before, "let us keepe a naturall order, and set the man before the woman for maners sake". Wasn't it "women and children first"?

>>40168538

>not copy pasting an obese dude for the "best squatter"

Missed opportunity.

>>40168568
pajeet joke.png

>>40168579
Whooooosh

>>40168538
Wow Wierzbicki really aged a lot in only six months

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>>40168531

>rather than pulling the bar towards you. It should drag up on its own

This is bad advise, Esme. You're supposed to actively pull the bar into position with your lats - if you leave it be on "its own", gravity will move it out of position and cause the lift to be more difficult (and your back to round in order to compensate).

>>40168587
>>40168538

I know it's a joke, but the joke would be funnier if it was actually more accurate.

"Why bench is the best lift"
Skeleton best squatter (actually not truth), medium muscular best deadlifter, most muscular dude best bencher

vs

"Why bench is the best lift"
Sack of fat best squatter (actually truth), medium muscular best deadlifter, most muscular dude best bencher.

>>40168667
I'm saying squats are shit you literal aurist

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>>40168667
>analyzing the joke

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>>40168667
>Sack of fat best squatter (actually truth)

[spoiler]inb4 my post gets overanalysed[/spoiler]

>>40168032
what is that autistic movement before the lift

>>40166666
Wasted quints

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>>40168682

It would still mean "squats are shit" if you used someone who's just a sack of fat for the joke. And it would actually be funny cause it would be actually true.

>>40168683

>not min maxing every joke like an autist for maximum personal keks

shiggydeedooo

>>40168697

There are no weightclasses in the jungle

>>40168721
I give you full permission to save my image and to shop some fat.guy onto it

Your are welcome

>>40168667
I have been practicing the lats thing recently, im amazed ive got as far as I have without it.

WHAT ARE WE TRAINING TODAY?TOMORROW

>max effort lower squat

SSB for a 3RM
Good Morning 3x8
Hyper 3x8

Reminder that Esmeralda has more credibility as a lifter than trappy, and you should listen to her instead.

>>40168485
I want to listen to audiobooks read by Nuckols. his voice is so pleasant

>>40168706
Owen Hubbard is an active member of the Ginyu Force

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>>40168740
Very excited for the bench pyramid and the fact that Boris is letting me go to 85% today

>>40168721
does this sound right to you for neutral set up at bar for deadlifts?

>grab bar
>bend bar
>pull lats down
>push hips back slightly like lifting the booty
>look forward

>>40167916
Pinkies on rings is unenforceable without new bars

But that's irrelevant. Powerlifting doesn't need to be fixed.

Is 500lb deadlift good for a lanklet that has been lifting for 2 years?

>>40168822
sure.

>>40168806
>arms out so they arent in the way of lats/abdominals
>big breath into lower abdomen
>compress upper body downward like coiling a spring, flare lats and set them downwards
>hinge at hip and grab bar
>chest up and out, head up and forced back into traps

>>40168740
Glute bridge 3x8 10sec holds
Trap bar deadlifts 55% of squat (or at least a little higher than last time)
Banded 5ct paused free squat 3x6
then
Snatch grip deadlifts, high volume/low intensity (14% fatigue)
Bench, feet up, same protocol
Bench accessory
Back accessory

then taco taco taco taco taco

>>40168854
>compress upper body downward like coiling a spring, flare lats and set them downwards

thank you bb

I will use this tomorrow.

107.5kg 3x2 diddly weeww

>>40168854
take notes trappy
this is how you coach a lift
it's amazing how much of difference having actually trained PL before makes.

>>40168822
Depends on what you mean by good. But 220 kg or whatever 500 lubs is is a good deadlift, however it won't raise any eyebrows at any level of competition unless you're a woman.

>>40168153
Whos this?

>>40168936
Has Midgetsienko been popped before? I remember hearing about it but a google search gives nothing.

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>>40168740
Doing my first meet on Sunday. Going in tonight to move a bit, squat/bench/dead really light for a few and probably not much else.

>>40168740
>WHAT ARE WE TRAINING TODAY?TOMORROW
>>max effort lower squat
>SSB for a 3RM
>Good Morning 3x8
>Hyper 3x8

>max effort
>SSB
Woah he's gone full west side

Tomorrow is 2x3 and 2x2 equipped squats and some bench and some more squats

EQUIPPED SHEIKO

>>40168992
CONJUGATE

i know a fair few people getting good results, plus i like the fact i can focus on bringing up weak points and lagging muscles while pushing heavy weights

Finally looking at getting a belt lads, what single prong belt is the best one to get?

I'm not a big fan of the clamp ones that I've used.

>>40168740
>>40169029
I dunno why people shit on Westside so much. I know a strongman who made so much progress on it that it's all he's run for years. Working pretty damn good for him.

>>40169099
what level would you say westside is appropriate for? Advanced? Coz it looks like its for FREAKS

>>40168945
Sergei is a verified roidaroo.

>>40169123
Yes. High-intermediate minimum.

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>>40168898

Implying that's anything but mediocre cues taken from youtube.

And don't even get me started on "chest up and out", "head up", and "hinge at hip and grab bar", which are actual bad cues that imply actual incorrect movements.

>>40168806

Cues for learning:

- Position bar over midfeet
- Grab bar without dropping the hips
- Touch shins on the bar
- take a breath and tighten your core (different for deadlifting with or without belt), extend your spine all the way (optional) with loaded hamstrings, and pull the bar with the lats
- Push the floor with your feet
- As the bar reaches knee level, thrust hips forward explosively.

If the trainee doesn't know what "loaded hamstrings" and "pull with the lats" mean, you can use simpler descriptions ("feel a bit of stretch on your hamstrings", "pull your shoulders into your back pockets", "protect your armpits from tickling", "pull scapulae down", or whatever you prefer).

If the trainee has issues extending the spine in both areas, teach him how to do it first before teaching the deadlift.

Cues for advanced athletes:

(varies according to personal preference)

>>40169147
This is a true coach. Trappy has dozens of weeks of experience. She knows what's going on.

>>40169147

Gbro brutally BTFO

>>40169099
>a strongman
hmm.. wonder why
>>40169123
anyone, you just need to have good genetics (from a syringe)

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>>40169169

Sorry, what did you say? I couldn't hear properly cause you didn't take garagebro's dick out of your mouth to speak.

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Any of you cunts like cookies?

>>40169187
Really beginning to think you guys just call roidaroo on anything more intense than 3x5 thrice per week

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>>40169206
FUAAAAARRRRRRRK

>>40169221
I like plain cookies with chocolate chips

I dont like chocolate cookies tho

>>40169241
No, we call westside roidaroo programming because it is roidaroo programming

>>40169147
Thanks, I appreciate it, however, I will say that gbro's description of tightening the lats helped me identify how much force should be used in order to brace them correctly. That was also more tailored to the issue I was looking to address.

That isn't to say that a general overview of the movement isn't appreciated as I am able to spot any minor details I could have been missing.

>>40169147
Fuck off, "coach".
Daily reminder, nobody takes direction from 100lb penisgirls.

>>40169253

Whatever works for you as long as you're lifting correctly.

Don't flare your lats though, that's stupid.

>how much force should be used in order to brace them correctly

All your force.

>>40169221
Jaffa cakes are my cryptonite and the reason i will never cut

>>40169241
you must be dumb if you think westside athlethes aint roiding

>>40168936

your scouse mate

>>40169280
Is it because flaring the lats isn't needed or could it cause an issue with bracing them correctly?

Gunna be eye bulging my deadlifts in no time.

>>40169317

Flaring lats = lengthening lats = the opposite of what you want to do (contract lats)

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>>40169339
Gotcha

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>cues

lmao, just pick up the bar from ground

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>>40169461

Np, hope it helps.

>>40169493
You act like a fucking child

>>40169493
He really hurt you deep didn't he

does supermang ever still show his face

Can anyone post some songs that speak to you and really relate to feels you feel?

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>>40169496
>>40169497

Not really, I just save these things cause they're funny.
I don't have anything against garagebro.

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>>40169493
You don't like Garagebro?

>>40169532
You really do have a massive chip on your shoulder.

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Red sugar free monster before lifting is starting to become an addiction...

>>40169493
i posted when you where saying anons were calling you mediocre right after that post and said you were talking about Gbro
you said
>oh Gbro said that? i wasnt even thinking about him

Gbro got right under the skin you lying fuck
LMAO

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>tfw perfected my sleep pattern
>tfw training at 4am completely alone at the gym
>blasting my own music via the soundsystem's aux cord
>tfw no home gym

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>>40169533

I think he's a fun dude and he posts cool lifts sometimes that are fun to watch, like Hatfield squats. I like his beard.

>>40169561

Did he?

>>40169527
https://www.youtube.com/watch?v=vt1Pwfnh5pc

>>40169548
Imagine how your mood would be after having lots of outside cunt hormones pumped into you by a Brazilian doctor.

>>40169527
https://www.youtube.com/watch?v=Da0z7UX2_iw

>>40169580
>Did he?
yes
yes he did and you know it

especially when he didnt actually single you out but you took it personally putting that post with the rest of your little
>haterz
folder

>>40169527
Have four
https://youtu.be/qsQ5iJqeobs
https://youtu.be/7r6lRgU2ceI
https://youtu.be/X8F3Rr-UqLU
https://youtu.be/H9BffmJsddw

Fuck, have five
https://youtu.be/mTa8U0Wa0q8

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>>40169631

>didnt actually single you out

>"the tranny"

Yeah I'm sure he was talking about someone else kekkkk

>the rest of your little haterz folder

I'm just collecting their tears, nothing personal.

>>40169527
https://youtu.be/3nK0I9CyRyY
https://youtu.be/95EQm1ndKJA
https://youtu.be/hhkr51FosS4
https://youtu.be/oiP6-1uI8k0

>trappy screenshots everyone who is mean to him
Hahahahahahahhaahahhahahaha

>>40169493
you actually took a picture of it

think about your life, maybe getting off 4chan would do somegood

>>40169670
fucking lovely
one of the strawmen you keep talking about
where does he say tranny his post

what i see is
>the advice given in here is mediocre
i suppose anything is possible but im sure you arent a fucking place

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>mfw cutting and losing all the strength

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>tfw trappy is destroying /plg/ one good poster at a time

fucking sucks, this is my place for banter and motivation
please dont kill it

DYEL here. Sorry to butt in on you tripfags, but there's no QTDDTOT. I'll give you the tl;dr

Getting hip pain, gonna see doc, not bad enough to justify stopping lifting. Doing modified SS. Can I temporarily replace the squat with sumo?

>>40169739
you can do whatever you want lad
just a free little token of wisdom
apply it to everything

>>40169722
Have you tried Steroids™?

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Need to start going down faster in the squat again

>>40169757
Accurate

>>40169759
I'm asking if it'll work fewer muscles or affect linear progression, free will isn't much of a factor here.

>>40169775

jizzley lad don't ignore me i've been tryna say hello for 2 days now mate

>>40169775
hey bud
i think your knees are caving in
you are welcome

>>40169780
well its not a squat so yeah its going to affect your linear progression
but if you cant squat you cant squat i dont really know what you want to hear

if you are having pain bad enough to see a doctor, you probably shouldn't stress it more than needed, but then that might just me because i wont go to a doc unless im completely fucked, you might just need to rest it

doc is only going to tell you to take time off and pop pills anyway

>>40169799
Hey dude sup

>>40169833
Lol

>>40169775
that black guy doesnt even laugh
i want the other one back

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>>40169775
Why were you going slow in the first place

>>40169850
how've you been mate it's been while what you doing with yourself these days

>>40169764
Maybe in my 40s

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>>40169721

>where does he say tranny his post

Try reading it >>40169493 again:
>How do you feel about the tranny
>the advice given in here is mediocre at best

>>40169712

Takes two seconds to use the snipping tool, to be honest. It's not like it took me any effort.

>>40169757
>>40169776

You realise that was made by one of my friends and trainees as bants, right?

>>40169736

Yeah I'm sure we'll miss blueshoes' contributions to /plg/.

>>40169859
No one cues me anymore and I frogot

>>40169853
I hate this black guy

>>40169879
Like, in life, in powerlifting?

>>40169898
just in general pal, last time we spoke you'd just got back from australia and had that running feud with supermang

>>40169897
>the advice given in here is mediocre at best
you are not a place
you are not the only one giving advice
got asked a specific
gave a general answer
strawman /10

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>>40169916
wew that was ages ago

Since then I've started equipped powerlifting and my raw deadlift starts with a 3

Deadlifting, thought i had one more rep in me but i hitched it up a little, I guess my back must have been pretty round, sharp pain in my left side kinda radiating into my glute. Whole back hurts if i bend over, does this seem like anything severe or just rest up mechanical back pain?

>>40169898
>I hate this black guy
kek

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>>40169931

>get asked what he thinks about one specific person
>responds saying his opinion about that person

Get over it, lad.

>>40169983
ur fukd lad

>>40169995
you are such an insecure person
why do you care so much what some other tripfaggot cares about you
you need to work on that

>>40169996
Fuck, what are some good foods to cry into with a hurt back?

>>40169983
Your boned. All well, we've all done it, yep, all 3 of us.

Time for rehab son, look up Dr Stuart McGill's big 3, yeah do that, then when you can lift pain free strengthens your core, lower back and spinal erecotrs forever.

>>40169995
>in here
you have a real superiority complex to think this is your thread

>>40169957

boss that mate, is your bist binch still 40kg or whatever it was?

i still see KJT in the gym from time to time and it reminds me of the good old days after i crippled myself and you were tryna talk me into asking her out haha

>>40169984
He's genuinely retarded and so obnoxious to train with. And has the worst technique imaginable.

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>>40170043
Oh it's you lmao

My bench is better

>>40170055
your wrists still look like they're about to explode, sure you've been asked a million times but why do you still bench so wide?

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Gotta go now, see yall later.

>>40170010

But I don't. I'm not the one asking what other people think of me, that's the Anonymous who dislike me doing it.

In general, I don't really care what people think of me as long as there's mutual basic respect in /plg/.

>>40170034

"In here" is the place where the advise was given by the person in question.
Now answer me, who's the person in question?

>>40170080
>But I don't
You are literally going through year old logs.

>>40170080
>answer me this
>im running away tho

>>40170080
>>40169983
am i fucked traps, diagnose me

>>40170072
I lift more

>>40169493
christ you're such a baby

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>tfw shoulder bursitis and physioteraphy is not really working

>>40170111
I guess you're not really "weak", but your lifts look so ugly.

>>40170111
fair enough mate haha

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>>40170128
deadlift doesn't

>>40170080
post pictures of your girl cock and butt pussy you fucking faggot.

>>40168319
>and it was originally wereman that spoke of masculine gender.
that sounds alpha as fuck, I say we bring this back

>>40170126
Im a few squats away from blowing my knee the fuck up and 10 sessions worth of therapy havent done much

dis isnt fun

>>40169147

literally how rippetoe teaches

>>40170428
really makes you think

trappychan (male) is a low quality poster (possessing penis) and the only reason she (XY chromosome) hasn't been bullied out of here is because sex starved virgins orbit xer

discuss

New
>>40170455
>>40170455
>>40170455

>>40170145
but your face does
LOL

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>>40169527
https://www.youtube.com/watch?v=rWt5WB7wtJ0
https://www.youtube.com/watch?v=9r2pEdc1_lI
https://www.youtube.com/watch?v=80h0I3N-WbE
https://www.youtube.com/watch?v=mjgm3xHr96Q


For when I'm feeling particularly bitter.

Literally Trappy
https://youtu.be/TASUgN5PRZo

>>40169670

>"he's...'her".

i posted that one and mixed them up intentionally to trigger people

i even told him afterwards and he went quiet

get memed on hehe

>>40168416
It's gonna be real bad,especially if you've never tried C6W before.
Maybe try something easier?pls be safe

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worth buying?

>>40167522
>or are your arms just too damn long
How do long arms explain poor strength?
Doesn't strength depend on muscle thickness?

>>40168089
>long arms. For two years i deliberately did no upper body work so it would shrink.
Can lack of exercise shorten long arms???

>>40171981

>Not using liquid chalk

Just mix with alcohol in a small bottle dude. You'll be wasting zero chalk and doesn't make a mess.

>>40169147
>"hinge at hip and grab bar", which are actual bad cues that imply actual incorrect movements.
wut

>>40169893
>>40172298

>>40171981
>buy plastic bucket
Voila, saved you £473!