/PLG/ – Powerlifting General

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2nd for puppers

Looks like trappy succesfully killed /plg/

oh well, it was fun while it lasted, im going to reddit

Trappy, anyone on /fit/ really, what routine or program do you recommend for someone coming off TM and wants to cut. Currently at around 85 kg. My lifts are around 185/115/192. I seen the PowerliftingtoWin video about nutrition and I will try to lose around 0.5-0.8 % of bw per week till I reach around 80 kg. How do I keep my hard earned gains? What program do I run? I sleep between 7.5-8.5 hours a day if it means anything.

pls halp

>>40170585
When I reach 80 kg I'll decide if I want to go down to 74 again. Is there a way to go from 85 to 74 and keep my strength?

pls halp, sorry for the long story

>>40170585
why not 83kg, thats the official weight category or not

>>40170585
You can cut on TM (and attempt to maintain your lifts) as long as the deficit isn't too severe. Jesus did that, as well as being super strict with counting calories, and actually managed to gain some muscle in the process, DEXA confirmed.

>>40170455
Alright /plg/

Everytime i asked this question i get varying responses from "do whats comfortable" to "low bar and sumo fpr maximum weights"

Q: are there any advantage whatsoever in choosing high bar (not necessarily olympic stance) over low bar in powerlifting? And conventional over sumo and vice versa?

Typical responses:
>HB General strength, LB for pepperlifting

Then how come guys like rubish/haack/lilliebridge squats high bar then?

>high bar if you do conventional because the quad strength will translates well to conventional deadlift

>sumo for more weights if you can get to position because muh adductors abd less range of motion

Then how come all the deadlift monsters who break 4 digit numbers do conventional deadlift?

>>40170614
TM is becoming too grindy and pushing heavy ass weights every week makes me neurotic because I keep comparing every Friday (and some mondays). Don't want to sound like a pussy, but it just feels like TM takes too much of a toll mentally and physically.

>>40170607
I'm 5'7. I'm becoming too fat. 83 is fine but for the sake of my health and looks, I think around 77kg is best and then I'm also within reach of 74. I'm basically more Candito-mode than Candito himself. My legs are the Twin Towers, upperbody is meh.

i gained 7 kg in one week

78.5 last friday, 85.6 today

HOW IS THIS POSSIBLE

if 1 kg equals 7700 calories, it'd mean a surplus of 7700 a day

or the scale is fucking busted. it's brand new though

i had to widen my ohp grip around a finger-width today as well because my shoulders felt wider

maybe i'm in an alternate universe

>>40170654
L I M B
E
N
G
T
H

feeling a bit of a headache

should i go to the gym?

>>40170664
water weight
salt

>>40170654
Lilliebridge and rubish switched to low bar quite a while ago.
A lot of people train with high bar because it doesn't tax your recovery and interfere with dl training as much as low bar. Partly because of the lower weight used, partly because of a different focus in muscles involved.
Some people also train with high bar because low bar fucks up their shoulders.

All of these are reasons why you see some people train with high and then switch to low when a meet is close.

From here on in if you want trappy chan to leave you must STOP POSTING STARTING NOW

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

>>40170664
WATER
A
T
E
R

>>40170661
ed coan is a manlet and he managed to be a leanish 93kg. You just got to fill up your frame.

>>40170723
>>40170706

i know but i ate the exact same things the week before so it's weird that all of a sudden it jumps like that

never had as big of a jump either

>>40170585
stop asking trappy for advice, he is a twink who barely lifts and just memorised a bunch of books.

>>40170654
At 1:28 https://youtu.be/QIBm2YLNYwY

>>40170661
You're not, I definitely agree that TM can be pretty fucking brutal, even with a caloric surplus.

>>40170664
Water weight + excess food still being digested

>>40170654
>Then how come all the deadlift monsters who break 4 digit numbers do conventional deadlift?

because strongman doesn't allow sumo??

>>40170735
you took the scale from the basement to the first floor innit

>>40170765
ok dino

>>40170738
I can't even imagine TM on a cut. I eat like a madman on mondays and tuesdays plus friday and saturday. Would it even be possible to maintain my strength on the program without it being grindy week in and week out?

is it okay to stop SS before hitting 1/2/3/4 as an average male at 181 cm?

i'm only at 85 kg deadlift and i've started doing 2.5 kg jumps instead of the initial 7.5/5 jumps

at this rate i'll only progress 30 kg a month

i reckon i'll stall long before i hit 4pl8 diddly, as it will take 4 months to reach


also, i feel like my hips might start cramping when benching when i try to engage my legs in a wide stance. they feel really tight. if i don't go wide my ass shoots up, and if i bring the feet further back i can't plant my heel on the ground. can't find the perfect position

>>40170782
Is Sean finally back?

>>40170808

*i meant 15 kg a month, and 8 months to reach

>>40170808
You should never have started SS

>>40170808
85 kg and 2.5 jumps?
Man up

>>40170738
is that guy natural?

>>40170869
Not anymore

>>40170808
>only 15kg a month

>>40170879
the sheiko app

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yoyoyyoo laddos, killed some 242.5kg singles squat, I'm the strongest I've ever been, it's a good feel :)

>>40170879
go on discord and have it open 24/7 so normies think you have friends

>>40170929
good for you insulini :)

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big PRs for me tommorow
I wish you all frequenct and consistent PRs

But only if you post a good boy ITT

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no posting bad boys

BOBBY h-have you seen a last flower?
One of my favourites

>>40170929
Natty?

Yolo single for shits and giggles because 280 flew up
https://youtu.be/os55U3Ng66g

>>40170989
I have not

>>40171047
yes breh, I compete in the allmighty EYE PEE EFFF

>>40171155
...how did you come across the song from the anime then?

Watch it man, its good.

>>40171155
Natty?

>>40171164
Flowers of Evil (Aki no Hana?)

>>40171177
I guess I screwed up the translation ahh
Yeah, the one where they destroy the classroom and then run away.

I had forgotten about it until I heard the song and knew straight away

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>>40171155
What the fuck are you wearing?

Are those long underpants?
Put some pants on for gods sake

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>>40170428

Why do you think I made pic related?
Rip's method of teaching the deadlift is great and simple.

The only thing I add besides what he teaches is talking more about the core, loading the hamstrings, using the lats, pushing the floor, and hip thrusting.
He overly simplifies the movement in order to make it easier to learn, which is what he should do really. Makes it much easier for novices to learn how to at least be decent.

But as this community is a community of slightly more advanced lifters, adding the details I add is important.

>>40170548

HAHAHAHAH

I used to fucking love the office. Even though it's pretty bad.

>>40170594

D E V I L I S H
E
V
I
L
I
S
H

>>40170929
beautiful Tbh

Think I fucked up my SI joint

Ahhhhhhhh fuck

Fgt in my gym doing circuit training, each round lasts like 7mins because he does a fuckton of different exercises, of course monopolizing a bunch of dumbbells, bar, mat, machines, cable stuff.
>reeee and so on and so on

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>>40169983

Irradiating to the glutes... That's not good.
Means it's sciatica and not just a muscle strain.

The McGill stuff anon recommended you is good. Now you gotta be patient and work on recovery.

Btw, don't use ice. Use heat if you're gonna use anything.

If your bed is too soft, it might make your back like shit. So sleeping on the floor can help.

I'd also recommend seeing a doctor.

But don't worry too much, you can recover and go back to deadlifting heavy.

>>40171445

S L E E P
O N
T H E
F L O O R

>>40171468

Convince him to do SS+GOMAD instead.

>>40170929

RIP yellow pl2s

Squat is looking nice though.

>>40170585

S H E I K O
The volume is high, but you can make nice gains while cutting on it, if you have the energy to finish the workouts.

If you don't, 5/3/1 is a good option.

I'll post the links in a sec

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Sheiko Programs:

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

>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/edit?usp=sharing

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/edit?usp=sharing

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/edit?usp=sharing

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/edit?usp=sharing

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing

>>40170585

Here.
I recommend the Beginner spreadsheet. Run the prep cycle, then the first week of the comp cycle (where you test new maxes) and restart.
After that you can switch to intermediate or small load if you want, or continue with the beginner program.
And read pic related.

Here's the uglier 300 attempt.
https://youtu.be/4hquwIpmpDk

>>40171265
Yeah, I loved it.

>>40171265
Don't lie you know you love it slut.

There's a meet on April 8th called Pennsylvania State Championship, do you have to qualify or anything to compete there or can you just sign up? I'm wondering cause it's the only local meet around when I wanna compete but it says State Championship idk

Sorry for being dumb this is gonna be my first meet

>>40171494
gib sauce

Just come of 14 hour shift with 4 and half hours sleep, went to the gym and only hit 4 reps on each set when i was supposed to hit 6. The rest of the workout felt like shit too, i couldn't lift enough weight to feel like i worked myself properly.

Was it stupid of me to lift today, or will it still be beneficial? My next workout is Monday, is it pointless to lift when you feel like shit and its a poor quality, or is every workout good as long as you do some work.

>>40171540

I actually don't know, Hanke made that pic. I'll ask him.

>>40171494
>RIP yellow pl2s
They were coming apart :( I'll miss them... Also I like nike fitting much more, they're much wider for the same length

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3x bodyweight bench

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>>40171615

2.9 bodyweight bench

>>40171615
>>40171628
Change your name to spammy-chan

>>40171615
>by a cheating slanteyed twink

who gives a shit

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>>40171628

2x bodyweight bench

>>40170654
>Then how come guys like rubish/haack/lilliebridge squats high bar then?
Why does Williams, Sumner and Cornelius squat lowbar? Checkmate faggot.

>>40171607

You're no longer bumble bee mode matching the knee sleeves and shoes though.
Rip fashion and tokusatsu gains

A ton of factors influence strength beyond muscle size and skill with the movements used to test strength. The strength of individual muscle fibers, normalized muscle force, muscle moment arms, and body proportions can all have significant, independent effects on strength.

Just as there’s massive variability in muscle growth – some people gaining a ton of muscle in response to training, and other people gaining very little – there’s massive variability in strength gains as well. Normalized muscle force (how strong a muscle is relative to how large it is) can increase up to 39% for some people anddecreaseby as much as 5% for others, in response to the exact same training program.

Early on in training, there’s averyweak relationship between gains in muscle and gains in strength. Gains in muscle mass may explain as little as 2% of the variation in strength gains for new lifters.

For more experienced lifters, gains in muscle mass may explain up to 65%+ of the variability in strength gains, highlighting hypertrophy as a key factor for strength gains in trained lifters.

Training style has a big impact on the ratio of strength you gain relative to size, with heavier training generally producing larger gains in strength.

>>40171628
>6 inch rom

God I hate this shit. Fucking group of Isley's abusing the rules

In common parlance, the lats are a “pull” muscle that you use primarily for movements like rows and pull-ups, which are essentiallythe opposite of the bench press. In more technical terms, they’re primarily shoulderextensors, with secondary functions asinternal rotators,adductors, andhorizontal extensors.

Of those four movements, three of them are counterproductive in the context of the bench; when you press the bar off your chest, you’re in internal rotation (yay lats!), but you’re also trying to accomplish shoulder flexion, abduction, and horizontal flexion (boo lats!).

What’s more, since the bar isn’t actively trying to externally rotate your shoulders (unless your elbows are way in front of the bar), and since your pecs are also strong internal rotators that are firing hard in the bench press, it doesn’t really seem like the lats are needed for internal rotation either.

So,from the outside looking in, it would certainly seem strange that people care so much about the lats’ role in the bench press. It seems like worrying about the role of the pecs in the barbell row.

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>>40171709

Interesting. Sauce?

>>40171715

More flexible = better at the sport (in general)
That's not uncommon, weightlifting has the same sort of deal.

>>40171751

Almost accurate. Lats become flexors under a certain degree of hyperextension. If you simulate the position of the bottom of the bench press, and contract your lats, you'll see it can actually bring your hands up a little bit (not much)

does she have schitzophrenia too

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>>40171715

But don't be mistaken, they're still ridiculously strong at bench pressing even if they don't arch or use leg drive at all.

>>40171518
Does it say anything about qualification totals on your federation/the meet host's website? If a meet require qualification it usually says so, otherwise it's just to sign up. I don't think a state championship have any qualifying totals, powerlifting isn't at that number of participants yet.

>>40171781
Who?

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>>40171781

Check the tripcode senpai.

>>40171518

Usually you only have to qualify for nationals and world's.

>>40171751
Yeah but you're forgetting eq bench.

>>40171709
makes sense to me, for most people getting stronger early on is just the body adapting to the movement. Like most males will have the muscle to deadlift 3 plates but there body won't be adapted to lifting 3 plates.

You eventually hit that wall where technique improvement and body adaptation are going to be making very little difference and you just need to start building muscle. Which is where programs like sheiko which have stupid amounts of volume are good.

>>40171770
Source?
1. I know it
2. You know it
3. Everybody knows it

>>40171783
Not the same chink.

>>40171874

It's this one >>40171615

Partial rep training, or using exercises with a limited range of motion, derives its history from old-school strength routines.

Paul Anderson, one of the strongest men ever and without steroids, found it useful. He would advance by increasing the range of motion, reaching enormous poundages in the full squat.

Many powerlifters use exercises within a restricted range. They include assistance movements such as high box squats, board orfloor presses, and rack pulls. These aim to fix weaknesses for a specific movement or muscle group.

Does this popularity indicate that partial reps will work for you though?

Be wary of the lessons you think you learn when studying the elite. They have the best drugs and genes, giving them more flexibility in their programs compared with the natural, average trainee. You need to analyze what is truly responsible for their success.

Consider these reasons to avoid partial reps.

Reasons

An investor should act as though he had a lifetime decision card with just twenty punches on it.

– Warren Buffett

Tension is greatest in the middle of each joint’s range of motion.

This is the main reason to avoid partial rep training. It tends to emphasize positions whereleverageis best but the muscles function weakly. This is the same flaw asaccommodating resistance, which uses bands, chains, or machines to overload the top of a movement.

I have never felt any pain lifting ever

is this a good sign or a very bad one

>>40171918
Calm before the storm.

Lift fast to be fast.

This phrase has hurt countless trainees.You should lift not too fast nor too slow, no matter what your goal. Practice your sport if you need to build your speed.

Those that seek help read and hear the most from the mainstream. The gurus tell you to look at the low injury rates inOlympic weightliftingas proof that you can lift fast yet stay safe. This leaves out the truth that those in high school or college sports know and that few find out. The truth is that many athletes get hurt when they focus on these exercises. Due to the wrong direction of exercise today, instead of looking at the poor exercises and methods, they blame bad form or a lack of a good coach.

Olympic weightlifting swayed fitness in its early stages. The current crop of researchers and trainers stem from this origin. Anyone opposed to them are shunned as the fringe of the field, so trainees do not know much from the other side.

Beyond sport, many come to feel that you must lift fast to best build muscle. In fact, if you lift too fast it harms results. When you can move fast, you fail to build muchtension, the main reason your body builds more size and strength.

Lifting fast brings these poor assumptions.

Assumptions

The saddest aspect of life right now is that science gathers knowledge faster than society gathers wisdom.

– Isaac Asimov

You need to move fast to hit the fast-twitch muscle fibers.

You do need to try to move as fast as you can when it feels tough.Motor unit recruitmentshows that effort matters more than speed though. If you would take away a heavy weight at the peak of the effort, the limbs would move as fast as they could. Both heavy and fast actions, for bringing these fibers into the fray, work the same. As talked about soon though, heavy weight is best for tension.

Some feel that lifting fast uses thefast-twitch fibersfirst. We do not know if this takes place in humans but it does occur in animals, such as when a cat flicks a paw.

>>40171918
I was like this and then a few months ago my knees started hurting, now my calves are hurting and my chest and delts feel tight as all hell.

You'll get yours ;')

Why is Sheiko so popular here?

I ran both Sheiko and Candito 6 week, and i got quicker results from Canditos and the workouts felt harder.

Sheiko bench days felt easy, you never lift anything heavy and only do low reps.

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>>40171973

>Why is Sheiko so popular here?

Because it works.

>Sheiko bench days felt easy

See pic related >>40171514

>>40171942
but you're a gde

and I'm not

>>40172000
That's pretty rude anon, I advise you to rescind that comment.

>>40172000
You just havent reached the dead end

it will come

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>>40171942

That's because you started doing cardio and bodyweight shit

>>40172051
sleep on diamonds

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>>40172032
Nah bby, I got knee tendinitis way before I even started running or doing BW memeshit just from squatting. Mostly towards the end of my first Sheiko cycle.

Recommend me a lower back isolation movement.
I currently do SGDL and Back extensions.

Also why does my lower back feel so nimble and free when I train it every session but quickly feels tight and weird when I give it a weeks rest...

(I sleep on carbon nano tubes bte)

>>40171990
>popular here
This is the only place

>>40172066

G O O D
O
O
D
M O R N I N G S
O
R
N
I
N
G
S

>>40172108
Morning senpai, do you reckon you could answer my question?

102nd for tucking lovehandles in your pantaloons

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>>40172118

Ur 1 cheeky cunt u kno that rite?

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>>40172059

Goddamnit I leave to buy some cigarettes and you get injured. smfh

>>40172086

>sheiko is only popular on 4chan

Not sure if joking.

>>40172051

Reverse back extensions
Reverse SGDL

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>>40172166
Damn did you part the sea and walk to Cuba to get those cigarettes? Was an awful long time.

And you didn't even have the decency to send me a few you asswipe.

>>40172162
Just lose some weight tubby.

>>40172162
Just embrace the dreamer bulk lad
t. going from 80kg to 105kg

>>40172225

Hello reverse underscore.

>>40172166
Y did u meme me and not help me

>>40172240

The reverse back extensions thing was serious :)

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>>40172225
>getting fat as fuck to compete in a sport you'll never amount to anything in

t. going from 105kg to 80kg

>>40172244
I've done them before, tying a band to the back extension machine, but I never got much out of them as I have back extensions (modified to hit spinal erecotrs)

Anything else? I want something cool and new :3c

>>40172205
So you went crawling back to him huh?


I saw mike t's doppelganger today. Wish I got a photo

>>40170455
1. You forgot to mention this /PLG/ thread is №00003.
2. You failed to link to the last thread.
3. You conjoined the last two paragraphs without fully merging them.

At least you didn't spell "PR's".

>>40172260
Did you see him liftan' at your gym or just walking around the hard streets?

>>40172248
>>40172231
Im 6'2. It's not like Im just eating literally everything and getting fat as fuck. 105kg is a long term goal, not something I'll achieve in a year or two.

>>40172284
Lifting. Was massive too. Seriously thought it could be him for a whiwle

>>40169893
>steroids
>Maybe in my 40s
Why at that age? Is it when health becomes unimportant?

>>40172284
>not responding to the first question

>>40172283
1. That's a hassle and won't catch on
2. Also a hassle and won't catch on (but I agree, you should do it)
3. Looks better having it compressed
You green texted the link last time, which is ugly.

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>>40172166
>trappy is a smoker

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>>40172295
>I'm 6'2

Fair enough. I'm 5'9-5'10 so you could imagine how much I hated myself at 105kg kek Godspeed anon, may your future involve many gallons of whole milk.

>>40172297
Damn. Was he doing S/B/D or just bodybuilding meme shit and obviously roiding?

>>40172301
What? She was referring to when she left /plg/ for a few months. How could I have came crawling back to her when she was the one that returned?

>>40172295

>6'2"
>aiming to compete at 105kg

Hello me. I was right where you are 2 years ago. I'm at 100kg now. Getting chubby now though, probably overshoot to 110kg, then do an aggressive cut for a month or two before eating at a surplus again.

>>40172339
Sets of 210kg squats so pretty strong

Your little drama a few weeks back. You said you were done and making yourself a man. Now you seem to be back orbiting again.

Will drinking inhibit my ability to recover from injury? feeling pretty bummed out lads

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>>40172258

Dude, idk, there's some deadlift variations you can do but I don't wanna be responsible for your spine snapping out of your body.

But if you're not afraid of dying:
https://youtu.be/edXZT4DYs-w
https://www.youtube.com/watch?v=oU5xg3uCVnc
https://www.youtube.com/watch?v=kV73sWu_QEQ

>>40172314

nah I only smoke dick

Skiing is on for tomorrow.
Back is feeling a bit iffy after the SGDLs tho. And I'll get less than 7h of sleep. welp
>>40170654
>are there any advantage whatsoever in choosing high bar (not necessarily olympic stance) over low bar in powerlifting?
One advantage is the general experience of HB being lower stress than LB, which enables you to train HB more often.
The LB+sumo combination can, at least in the beginning, wreak havoc on your hips, so a HB+sumo or LB+conv might save your hips some.
>>40170929
Eeeaaasy.
>>40171155
3pl8 imminent.

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>>40172359
I never should have made it public here, so I apologize for that. Me and her have literally been best friends for the past year through some weird stroke of fate.

We had a big argument and made up. Friends argue every now and then, especially close ones. Despite that I've already made big changes in my life and am now just waiting for those changes to take effect. I'm starting to work at Amazon :tm: soon and shipping to basic training towards the middle of the year, so my life is not being sidelined and I'm moving in the direction I want.

>>40172450
I quite like the look of round back deadlifts.
Any advice on safely doing them? What weight should I start with?

This unironically isn't the most retarded thing I'll have done at the gym.

>>40171900
>>40171941
RDLFitness
>>40171709
>>40171751
Strengtheory

What are you doing?

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>>40170654

Oh, I forgot I wanted to respond to this.

Highbar: involves more thoracic spinal erectors, no shoulder pain, requires more ankle flexibility, easier to learn and teach, doesn't require much shoulder flexibility
Lowbar: involves more lumbar spinal erectors and hamstrings/glutes, can cause or exacerbate shoulder pain, requires less ankle flexibility, slightly less easy to learn and teach, requires some ok shoulder flexibility

That's pretty much it.

>>40172494

There are some tips in the video description of the Li Fabin vid, check that out.

>>40172452
Have you heard this?
https://youtu.be/v6NymWR7eUg
If not, feel with me for 5 minutes.

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>>40172166
>Goddamnit I leave to buy some cigarettes
>a smoker

Fantasy ruined

>>40172452
I really REALLY like this picture. May I save it?

>>40172505
memeing on the third dimension and you caught me out :√)

Smart lad.

>>40172314
>>40172166
>trappy is a smoker
This is what happens when white people attempt to go transsexual: they do everything wrong, because their concepts of "masculine" and "feminine" are fucked up, because white race is sexually defective.

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>>40172518
>>40172538

godfugging damnit it was a joke i don't smoke reeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

>>40172518
Why haven't you been diagnosed yet

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for trappy #1

>>40172517
>have I heard a song from my second favorite album Discovery

Hell yeah I heard it nigga. Not one of my top picks since I'm usually not a huge fan of these slower feely songs but I'd be a liar if I said it doesn't give me the feelies.

https://www.youtube.com/watch?v=Up4WjdabA2c

Is my favorite song off of Discovery.

>>40172519
All yours my friend. It's from Star Trek actually lmao.

>>40172554
They said I was fine.

I have literally been to the doctor's for an autism diagnosis and left empty handed

>>40172574
You're good at disguising it, I'll give you that.

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for trappy #2

>>40172555
he's a man though

>>40172545
You should though. It would validate my theory of white race. Nice picture though.

>>40172587
Socrates has said this about a man though.

>though >though >though

ALL MY LIFE I WAS BORN TO LEAD
WORRY NOT JUST LEAVE ME BE
I'LL ABIDE TIL THE END
I'LL TAKE IT ON THE CHIN FOR YOU MY FRIEND

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This general is so filled with weak-minded betas and mentally ill homosexuals.

I don't come here often, but just know that it's getting worse.

This little safe space isn't good for anybody. Go be a faggot somewhere else. Leave your safe space because that's what this is turned into.

See you never faggets.

>>40172665
White people are sexually defective.
This fact explains Mike Pence.

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>>40172545
HMMMMMMM

>>40172451
:D

What should I do next week before I
>build momentum
With meme man mike. I was thinking I should deload but I know the first week Involves some sort of testing and u haven't touched anything heavy in awhile so maybe some rpe 8-9 singles?

>>40171155
pls be be-

wew

>>40172719
I haven't*

what do you guys consider to be a decent OHP?

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>>40172555

I don't need steroids or quitting HRT to train and be strong though. My numbers aren't too shabby :3

>>40172585

Trust me, I am well aware of how hormones work.

>>40172665

>faggots please leave my safespace ughhh

lol bugger off back to /pol/ or tumblr or wherever you came from.

>>40172707

That will make a pretty decent emoticon tBh

I feel really weird and in uncomfortable in my own skin
I so itchy too

>>40172811
Sounds like youve been doing a little too much meth

post virtus cb

>>40172802
I left /fit/ for a long time.

Has Trappy-Chan really returned? This has really brightened my mood.

Keep on rockin', Trappy!

anyone have any advice to deal with knee pain? I dont think my squats are a big issue, as I am aware of keeping my knees out. I do ATG high bar and wear knee sleeves; im sure im just having issue because I am adding a lot more volume recently.

Its also only one knee and its the lateral portion of the kneecap where the skin divits in a bit.

>>40172802
>>40172802
>lol bugger off back to /pol/ or tumblr or wherever you came from
how long is 3 weeks again?
its longer than 1 day right?

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>>40172802

trappy-chan! :D You actually have dozens of studies like the pic says? Can you link me some? I only have https://www.ncbi.nlm.nih.gov/pubmed/22158142

>>40172452
So what did you get down on your hands and knees and prostrate yourself in front of her to take you back?

I want to marry that trap

no matter what you say

I want to marry that trap

we'll make a family

I want to marry that trap

marry her anyway

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>>40172949
>implying not a single person wouldn't give an arm and a leg to have this cutie in their life

>>40172802
Don't get me wrong, I never told you to leave.

This place has become a very toxic, very weak, Echo chamber. I'm sure there are memes, but they're just not funny to me anymore since I'm kind of an old fag.

I'm really glad you found a safe place to talk about powerlifting. The world must be a very frightening place for a transsexual Brazilian man who wants to talk about lifting despite not powerlifting himself.

You are so brave and I am proud of you. That being said, you are now king of this place. Enjoy your spoils, which are most commonly your orbiters.

Also on a side note, I'm worried that you're not fully healed mentally. I would consult your psychiatrist immediately. Because your behavior here does not make me confident that you are no longer a suicide risk. Seek help, I care about you. Not really. But still. I feel like I should say that anyways. Because Society.

>>40172971
>We'll marry that trap
>no matter what she says.
Two errors fixed.

>>40173014
This is the man cuckolding me of my trappy wife?...

>>40172452
>I'm starting to work at Amazon™ soon
B-but that's cardio... you'll lose all gains.

Is Sean dead

>>40173053
>Is Sean dead
He has some friendship with the transsexual, so yes basically

I'm half convinced that Sean is the transsexual, honestly

I feel incredibly depressed.
This must be the 100th time I've posted this.

I'm in love with Trappy-Chan!

>>40173068
And has it helped any of those times?

>>40173082
Yes for about 5 minutes

>>40173064
Its very suspicious. Only Trappy knows the full story.
My guess is she lured him over to Brazil and murdered him in cold blood alongside FEEEEEEELLLLLIIIIIPPPEEEEEE

>>40173089
go outside, get a coffee. walk along the beach, go for a drive. jeeze read a book anon. i feel sorry for you

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>>40173089
Nice big slow breaths and get cozy. Observe your thoughts passively, not engaging them but seeing them as empty chatter. Not to be judged, just acknowledged and let go of. The pain in your chest should be felt but breath into it deeply. Remember that you are a speck on a massive planet hurtling through space and your worries are just that of an overthinking ape. And if that doesn't work look at this butt.

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>>40173120
i want to fuck emse until she's completely silly, brain dead.

>>40173145
Isley just ask Esme if she's OK with a bull, you don't have to try and get the idea into her head

>>40173145
Trip on George

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>>40173145
>>40173161
>>40173166

>>40173145
As do I

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>>40173186

>>40170654

hasn't been mentioned yet but high bar is a lot easier to grind if you have good form, quads as failure point rather than lower back makes things a bit easier in that regard

>>40173186
>>40172949

>>40168264
>>40172802
>Adobe premiere for autismo editing or cropped webms.
Doesn't that cost fortune for the purpose?

>>40173217

Most people will still have quads as a failure point on lowbar as well - you just have the option of pitching forward without losing your neck in the process.

ow mine wist

ow mine lower back

ow mine knee

ow mine heart

>>40173236

yeah that's probably true for heavy singles, but less so I think for volume

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>>40173283
ow mine feels

>>40173283
TOO REAL, TOO REAL

>>40173205
Hello. I like you.

>>40173218
Why do you care so much about my relationship with another human being? No, nothing of the sort happened, and I'd say if it did because I'm not afraid of embarassing myself on here.

I'm not going to discuss a delicate topic on here so quit it.

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>>40173289
>>40173290

OW MEIN BUMBUM

>tfw unironically have hemmoroids

>>40173288

Quite possibly. My experience is that lowbar in general starts to have issues with volume in a lot of people - similar to a high arch bench, its got a lot of breakdown points once fatigue and longer sets start to get involved.

>>40173316
P R E P A R A T I O N

H

>>40173300
When I see your name, I think of "pruritus". Nothing personal but are you happy making itchy impression?

>>40173316
I got hemorrhoids a few years ago

just went away for me

give it a bit. try pulling sumo.

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just found out B&R stands for Mike Burgener and Mark Rippetoe, the designers of the B&R bar

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>>40173293
T-thank

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Why does my lower back feel so shit unless I isolate it 2-3x a week.

My lower back either feels like steel or a delicate petal depending on the alignment of the planets in the solar system of a different fucking galaxy

>>40173369

maybe you have some sort of hypomobility or spinal problem causing you pain unless you mobilise the area

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>>40173352
is there anything he can't do?

>>40173389

Also possible that its getting the shit beat out of it with the heavier lifting and the isolation is helping with recovery.

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>>40173340
I do not mind this. It's what I'm feeling right now in my ass.

>>40173345
It sucks dude. Not even pain, it's just permanent discomfort and I walk around looking like I got a stick up my ass.

>>40173359
Me irl

>>40173389
I wouldn't call it pain, but unpleasant sensations in my lower back when I tense it.
Uncomfortable sensations, but not painful.

I guess you're right. Should I just isolate my lower back until I die.
Its getting pretty meaty down there.

>chatting to competative powerlifter (British Powerlifting top 3 in his class)
>known him for a little over a year now
>topic of PED's comes up
>before he has only said he'd ''consider'' doing them in the future
>this time he opens up and says for his last competition he was on HGH and some sort of testosterone
>says he got the gear and info and how to use it from a well known 105kg lifter

I feel kind of stupid for believing that top international powerlifters were drug free

>>40173401

yeah sure, but 'feeling like shit' isn't what I'd associate with DOMS, and unless he's changing his training volume around significantly then the DOMS wouldn't persist for more than a week or two

>>40173411

I had something similar when I extended my lower back, was just a hip issue rather than lumbar though. Anon could be right that it's just DOMS but you didn't phrase it like that

also you can never have too much lumbar or core work, some weightlifters do abs and back extensions every day

Bobby has a better taste in music than prutus <",)

>>40173410
>It's what I'm feeling right now in my ass.
>haemorrhoid pruritus
LOL.

I had them briefly twice in my life. Remitted spontaneously, I only had to try to limit abdominal pushing actions (such as forceful shitting). But, at the time, it seemed as if it was going to stay forever.

>>40173443
Definitely not DOMs, I've had LB DOMs before and could tell the difference.
How did you fix your hip issue? I could try that.

I was practically doing back extensions 4x a week, however I took a week off doing them as I started rounding my deadlifts (I assumed fatigued erectors - however it could have just been incorrect starting position), so no erector work coupled with a few rounded pulls probably didn't help.

I'll see next week I guess

Also could you recommended me some core strengthening exercises?

>>40173394

I imagine he doesn't give a good blowjob

>>40173475
if you have lower back problems i would advise against any spinal flexion exercise

>>40173475

my hip problems were caused by a tight IT band and tight lats/QL. I aggressively rolled the ITB/stretched lats/ql as appropriate and they magically cleared up after a few weeks of rest

My 'lower abs' (I debate if this is correct or not) were apparently atrophied and my bracing was trash, so a combination of
hanging leg raises
hip flexor focused leg raises
planks (the variation where you put elbows in front of shoulders, clench glutes and abs)
balloon bracing (inflate a balloon with your exhales while going through the concentric portions of different lifts)

it was pretty specific stuff though

>>40173444
PAUL BTFO HAHAHAHA :^)

>>40173531
do you have any tips to get my hip flexor or inner/front part of the top of my quad loose?

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>>40173410
Cute af fuck you better cure them hemorrhoids before I'd rim you.

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>>40173523
The question was "can't do." Dudes probably usually know what feels good.

>>40173524
As previously stated, these aren't painful sensations. I've definitely reaped great benefit from them so far, so I'm reluctant to stop.

>>40173531
I'm gonna give those all a try, thank you, especially hanging leg raises as I was always told they were bad, and so far everything I've tried that was supposedly bad has been what I've gotten most benefit from.

>>40173539

you could try rolling it, but one thing that helped me was acquiring the flexibility to front split (nearly there now)

also I'm not sure of the relationship but tightness and weakness go hand in hand, so try doing some cable leg raises

>>40173567
thanks senpai, I appreciate you

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>>40173394
>tfw you will never be Mark's little milky boy

Balloon bracing is something I never knew I needed in my life.

But my gym owner rips on me for fucking everything I do kek

>>40173555
>monkey_dancing.gif
Why does this retarded/underage person have breasts?

How do I activate my lower glute srs

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>>40173618
Retards are meant to be raped
>>40173631
Cock rides 5xF

>>40173655
Is this hanke

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>>40173359
Good news. I'm going to be chemically enhanced soon. Not with Androgenic Anabolic Steroids though.

Will be double shame if I fail after getting chemically enhanced.

>>40173709
If Sean is dead

WHO KEEPS POSTING THIS

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>>40173669
What do you think?

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>>40172855

Is this implying something?

>>40172866

>The results suggest that "high" volumes (i.e., >4 sets) are associated with enhanced strength development but that "moderate" volumes offer no advantage. Practitioners should be aware that strength development may be dependent on appropriate volume doses and training duration.

>"moderate" volumes offer no advantage

People tend to forget this often.

Anyways, Nuckols is the responsible for metaanalysing this
http://strengtheory.com/the-new-approach-to-training-volume/
http://strengtheory.com/hypertrophy-range-stats-adjustments/
All the sources are in the articles.

>>40173018

o_O

>>40173053

No, he's just not a NEET anymore.

>>40173352

Too bad it's an uncoated bar. Naked steel feels great on the hands, but rusts fast like a motherfucker.

>>40173442

And to think people even defended Ilya because he "looks like shit", before the newest tests were done and caught him in both olympics.

>>40173669

Definitely not!

>>40173726
Asshole. I take it back BTW, your ass sucks. SAD!

>>40173713

That's the weirdest way of telling people you're gonna take viagra, dude.

>>40173442
Screamer confirmed roidaroo

>>40173739
Looool.

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>>40173740

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>>40173734
Shush

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>>40173728
Thanks for the links!

>>40173720
I agree that picture looks retarded and unfriendly.

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>>40173776

np

How do I get my hands in HMB-FA???
Seriously what the fuck?
>better effects than steroids
>no fucking side effects

I fucking hate our government oppressing people from living a long and fulfilling life
>no no take steroids, its okay, fund our underground government drug sales

FUCK

>>40173793
>HMB-FA
Today I learned...

>>40173813

Ye that's what we call shillposters.
You can buy that shit on bb.com, you really think it's some amazing secret supplement?

>>40173842
you can buy HMB, not HMB-FA, which is what they took in all the studies. Not HMB.

Do some research you third world shit skin

>>40173790

I always wonder about these studies. I even wonder about the established literature in books like supertraining. How much of the hypertrophy effect is due to glycogen/pump/whatever and not due to muscle? I feel like the quoted doctrines about volume are ambiguous in size increases precisely because of this.

Weight training and nutrition remain two things we all have very little clue about, so you can see where the anecdotes and broscience have their niche

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what is /plg/'s opinion on pause squats

>>40173933

best squat variation
though I wonder if allowing yourself a little dip before the concentric is OK

>>40173897
Such anonymity.
Such honesty.

>>40173728
>Too bad it's an uncoated bar. Naked steel feels great on the hands, but rusts fast like a motherfucker.

something, something my uncoated dick in your ass

>>40173951
less then .5 of a inch drop is helps none also i did it on accident

>>40173969
I love livia calamari and I don't care who knows

>>40173933
Not really a pause squat if you let yourself lose tightness and bounce out of the hole like that

>>40173951

I'd have thought it would fuck with the purpose of the pause, but maybe not.

>>40173991
that wasnt a bounce lmao

>>40174002
It's minimal but I would definitely call that a bounce.

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>>40173985
>>40173969
>>40173897

The information field here is so complex and so quickly changing. Anon acting like s/he loved Livia was one of the only things that ever seemed to bother her.

Does anon really love Livia or want her to go?

>>40173985
But what you are doing is not act of kindness.

>>40174026
>Does anon really love Livia or want her to go?
This.

>>40174025
it wouldent help him any droping that little

>>40174025
Implying that little of a bounce helps any

Who gettin /comfy/

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

I've stretched everything for a great squat but it still kinda sucks so I want to try hip and ankle stability.

Someone redpill me on these memes with some good exercises for ankles and hip stability and do they work?

https://www.youtube.com/watch?v=c8UO4jquAlY

MACHO MACHO MAN

I WANNA BE

A MACHOOOO MAN

>>40174079

stability? Do you mean flexibility?

Also the best redpill is cyanide

>>40174058
just a little bit more amped up then comfy

https://www.youtube.com/watch?v=0O1v_7T6p8U

How about reporting doxxers?

Is it a good idea?

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>>40173858

MuscleTech Clear Muscle is HMB-FA (Free acid beta-hydroxy-beta-methylbutyrate), they just call it betaTOR for branding purposes.

>>40173889

Yeah, we're still very limited in technology.
You can have a bit more info using MRI than just measuring with a tape, but it's still not as good (and cheap/practical) as what we need.

And let's not even get started on how bad EMG is. People sometimes measure wrong muscles on that shit and still manage to publish it in a study (well known case is measuring Pyramidalis activity thinking it's Rectus Abdominis).

>>40173981

hehe ty men

>>40174026

kekkk cute pic

>>40174079

>stability

uh

>>40174121

Yes, if mods are on they ban the posters.

>>40174137
>>40174089

I mean stability guys. I read some Dean Somerset core/hip stability for a better squat pattern.

I can do full splits and forward folds but my squat still feels shit so just stretching and doing mobility memes does not work for me.

Idk what to do.

>>40174098
I'M AMPED UP NIGGA

https://www.youtube.com/watch?v=rRN08dfQIn8

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>>40173858
>>40173793
>>40174137

Also, keep in mind HMB-FA (and HMB) is still under patent by the guy who made the studies (Nissen).

So, yeah, he profits directly, at the top of the pyramid, from his studies shilling the supplement.

Anyone else get a sharp pain in knee when you wear squat/oly shoes and just do a bodyweight squat?

Not too sure what this could be.

>insult the tranny
>he does research for me
Works every time

>>40174229
Proves they are supreme beings.

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>>40174212

Tendinitis or Osgood-Schlatter?

>>40173933
Are you natural?

>>40170654
>>40172512
>>40172451

If thats the case, how come you don't see olympic weightlifters do sumo deadlifts in order to give their quads a rest from high bar squatting and power cleaning alot?

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>>40174261

Because weightlifters barely even deadlift. Why would they sumo?

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>>40174253
yes

>>40174261

Also, sumo deadlifts use more quads than conventional deadlifts.

>>40174276
Is he natural?

>>40174248
As soon as I go below parallel I notice it, but even moreso with oly shoes.

It's a pain that runs on the outside of my knee, mainly top of kneecap. Almost feels like something is being stretched and needs to 'pop' as my knee bends more below parallel as I get lower.

How do I bench 200 kilograms?

>>40174322
90kg each side

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>>40174290

Well, he's pretty much the only russian big name that hasn't been caught on the recent retests lmao

http://www.iwf.net/category/anti-doping-news/

Even Akkaev, who also didn't participate in the 2012 olympics, has been caught there, and Klokov still seems clean (which kinda goes against the theory that he skipped the 2012 olympics due to failing tests).
http://www.iwf.net/2017/01/13/public-disclosure-78/

I highly doubt he's natty, but he's the only one coming out clean every time lol.

is there a push/pull/legs 3 day equivalent program for powerlifting so I can shove my legs onto my non-cardio days (AKA saturday and sunday)

>>40174334
Don't split your shit into three days and run sheiko

>>40174329

Klokov confirmed the king of nattys

>>40174329
Something about that webm doesn't seem right...

How do you optimise SS to make it less shit? I don't even remember.

Coming back from a few months break so just gonna LP my strength back.

>>40174382
Yeah, replace 3x5 with 4x9.

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>>40174356

ikr

>>40174375

The video is slightly squeezed horizontally.

>>40174382

Just do 3x5 ohp using 90% on days you bench, and vice versa.

Since you already have experience, might as well just add dips and chinups after the first week.

>>40172842
Nobody has any input? Everyone has perfect knees!?

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370KB, 782x516px

>>40174297
>>40174555

Outside the knee? IT Band syndrome?

>>40174555
>Nobody has any input? Everyone has perfect knees!?
Nobody lifts here.

We only orbit the tranny and bitch about our sub 300 wilks while half heartedly running sheiko.

>>40174248
Do you have some approved long-term way to contact you for anons?

>>40174587

What do you mean?

>>40174582
I have more than 300 wilks and whole heartedly do Sheiko and don't orbit trappy

>>40174593
A way to contact you that's not dependent on 4chan and that's not a result of doxxing.

>>40174582

I'm not currently running Sheiko, don't orbit trappy, and am approaching 400 wilks and should reach it in 2-3 months.

>>40174605

Trappy#0694 on discord
afoxinthewoodsx at gmail dot com

FUCK SQUATS THEY HAVE NO PLACE IN PL

FUCK TALENT CHADS LIKE THE GOOD ALEX

FUCK POWERLIFTING

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

>>40174624
Thank you.

The fact that you are a dual expert both on fitness and on gender makes you potentially very useful for me.

>>40174297
Is it sort of like a string being plucked?

>>40174625
Damn I'm sorry poutine

Do you think you performing poorly latelt could be a factor of just being out of energy from lack of food rather than losing bodyweight?

>>40174594
>>40174614

>homos
>sub 400 wilks

Pick 2

>>40172842
you fucked up your meniscus big fella

go to a doctor, if you can squat you probably wont need surgery, some pt and ice will do the trick. in the meantime no leg workouts til doctors appointment

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>>40174625

>hating squats

Lmao

>>40174625
>Good Alex
What is that supposed to mean? I'll take my millions of dollars, hundreds of women, and my 9372619 IQ and go elsewhere then.

>>40174641

This is exactly what I know to be happening.

>>40174654

I swear I am this fucking close to saying fuck it and going bench only.

>>40174661

With all your money, and all you women, and all your brains, you can't buy shorter femurs.

>>40174555

sounds pree much like a patellar tracking problem, roll quads all over including vmo and itb

>>40174577
I'll look it up, not familiar
>>40174675
Will do

>>40174664

Take what's normally a rest day, go and squat. Work with weights that are like 50-60% and do a fuck ton of sets, like 10x5. Change things up until they're maximum comfy. It's what I did with my deadlift recently and it made me stop hating it.