/PLG/ - Powerlifting General

brap

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Sauce

>>40177952
I got if off BrapOrFap.com

>>40177960
Not OP but I found an uncensored version, [spoiler]https://pbs.twimg.com/media/C2y0ejuWgAAB0kV.jpg[/spoiler]

Source seems to be russian but I can't find a definite name.

[spoiler]pls no ban for NSFW on blue, just helping a brother out.[/spoiler]

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Powerlifters are weak as shit, Bradley Martin can curl over 230kg, and most of you can't even deadlift it!

>>40177935
>BBBBBBBBRRRRRRRRAAAAAPPPPP

>>40177935
>PFFFRRRTTTRRUUUPPPFFTOOOOT

Lads aside from the pl goals I also want to get a one armed chin up

Been training for these for a while with weighted chins and I noticed that my biceps are the weak point

So my question is how do I get stronger biceps
>inb4 just do some curls here and there man

>>40178013

Sounds like you already know the answer. Curl, motherfucker.

>>40178013
Get lean

>>40178020
Already been curling high reps for like 3 sets 2 times a week and its not working bro

>>40178031
>geting leaner somehow increases bicep strength
all that would do is make me lighter and wouldnt fix the problem

>>40178034

It ain't gonna work fast. Small muscles make small improvements.

You want stronger biceps, you've really got three options - you can row, you can chin, you can curl. There's no magic secret.

>>40178034
>>40178049
1. Do barbell curls (I bet you can't even curl a pl8 you weak cunt)
2. Getting leaner will make you lighter and thus easier to pull yourself up

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>>40178034
>3 sets 2 times a week

>>40178107
What's wrong with that? 3x10 BB curls twice a week or something.

>>40178117
Nothing, I do that and I curl a lot

>>40178117

It's pretty low volume for trying to un-fuck a weakness. If you think about PLing programs that go in for that approach, look how much volume they might dedicate to (say) bringing up the triceps or the hamstrings or whatever. It's more than a few sets twice a week.

>>40178013
do some assisted one armed chinups

>>40178058
Indeed I cant even curl a plate but I can do weighted chins with 45kg added for reps at 87kg bw

>>40178117
Because you can't take you're knuckledragger powerlifting approach and apply it to small muscle isolations. That only works for the big compounds. Your biceps take forever to burn out and recover in a matter of hours. I have a friend who has a bicep workout where he does 2300 reps. And he's ready to go again day after tomorrow. Step your shit up.

>>40178158
Well I can curl a plate and I can do one armed chin-ups

So.......

>>40178160
>I have a friend who has a bicep workout where he does 2300 reps
Seems like a good way to rip your bicep tb h

>>40178163
Really? One armed or one handed? One handed doesnt count btw

How did you get strong enough to curl a plate?

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I'm going to PR today :))))

I wish you all a big PRs but only if you post a good boy ITT

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>>40178180
stop abusing my love for dogs

>>40178117
>>40178133
>>40178058
Also, don't listen to all these retards suggesting barbell curls. You can't even go to a full RoM, rofl and it's bad for your wrists. Go on the preacher with a bent bar and curl so your arms at the bottom are PAST 180 degrees. Then do some wide grip, reverse grip, both still on the bent bar, and then grab some dumbells and do a ton of reps with varying RoM

>>40178165
Yea bro he should just stay home and watch TV instead. Brushing teeths really all you need for bis.

>>40178178
>>40178190
I'm about to lift so I can't rip you a new one

>>40178140
I'm not aware. What is a typical approach for bringing up the hams? I do 3x10 RDLs once a week and 1x5 deadlifts once a week, i-is this not enough?

>>40178178
>One armed or one handed? One handed doesnt count btw
I might be retarded, but what's the fucking difference?

Is that Remy Lacroix on OPs pic?

>>40178195
t. rex arms

If you aren't 16 inches don't talk to me

>>40178190
>Go on the preacher
Would cable curls be ok too you think? Dont have a preacher here but I could improvise and cable curls(I do them while lying on the ground lmao) are p comfy

>>40178206
One arms is pulling with one arm, one handed is holding pullup bar with one hand and the other arm gripping your wrist so your still actively pulling with 2 arms but holding with 1 hand

>>40178206
One handed you grab your wrist with the other arm

>>40178199

Depends how far behind they are and how much overall mass we're talking about. Beginner? Probably enough. Someone chasing a 5 or 600lb deadlift whose issue is mass? Probably not.

>>40178222
>40178222
>>40178224
Holy fuck why is that a thing? Why call it one handed if it's clearly not? English is fucking retarded.

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>>40177184

Because that's not me.

>>40177172

W-what does SSC mean?

>>40176948

You don't need testosterone to be thicc, you need oestrogen (for female fat distribution) and bulking.

Testosterone will only enhance the male sexual characteristics and decrease any female sexual characteristic you might be developing. It will affect the entire fat distribution of your body (you will not look like a thicc woman, you'll look like a bear), highly increase the bodyhair and facial hair growth, deepen the voice and square the jaw, and maybe most importantly make you go bald fast and will cause permanent changes.

Again, if you want to develop thick thighs, hips, boobs, and have a feminine face, you need oestrogen and bulking, NOT testosterone. Test will do the opposite of that.

There's a reason we spend so much fucking money on HRT.

>>40178222
Curls have a rotational resistance, and I fucking hate doing rotational exercises on cable machines, feel like it doesn't work shit and feels like I'm developing tendonitis with every rep. Literally the opposite of comfy for me.

You don't need a preacher to do concentration curls. Do them on the arm of your coach, the back of a chair, the side of your bed, I'm sure you're a smart guy. All you need is dumbbells.

>>40178226
I'm also squatting twice a week on the TM. My legs are long so my deadlift sucks. That's not the only reason but it doesn't help.

I assumed that any more volume would be too much. I only DL 140kg x 5. I hate myself. What should i do? My squat etc are all ok for my current level.

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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

>>40178248
Long legs mean a harder squat and easier dead, what you on about mate

>>40178199
I do those and then add leg curls twice a week

>>40178246
It's actually hilarious every time a retard thinks the "high test" meme means the girls have high test and not that those high estrogen girls are desired by dudes with high test.

>>40178256

Assuming he has the long arms to go with it, which is usual but not 100%. Long legs/short arms is crap for squatting and pulling (but usually pretty good for benching).

>>40178269
>pretty good
Yes, but remember long legs almost always means short torso, which is bad gor benching because longer torso = bigger arch. Obviously the short arms are a much, much bigger factor, but still.

>>40178252
I always inflate the sheiko just like inflate my dick size when chatting with girls. Both seem to work really well.

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>spend 8 hours straight studying during the night and early morning
>fall asleep
>wake up 6 hours after
>back to reading

Worse is, all of this will barely be useful for increasing my performance in uni. Musculoskeletal medicine is something barely paid attention to, specially the part of it involving sports injuries.

>>40177897

Thanks for the advice senpai. I'm also pretty sure I'm missing out on some rear delt stability so I'm having a play with that today. Same goes for my deadlifts as well.

>>40178356
Yeah rear delts are very important in bench, if you're having trouble with them then I'm guessing I was right about the serratus because the two are very interrelated.

>>40178252
Wat do after Starting Strength? Mad cow? TM? I want the Press as well as the Bench Press to go up regularly

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>be me on okcupid
>this girl messages me out of the blue
>she says something something you seem really cool
>she has a nice face but no body pics
>she says "I'm looking for someone to cum on my face"
>I'm like hm. Interdesting
>she invites me to come over
>i think. Fuck it and I go without bringing anything valuable
>get to her place
>she looks nothing like her pics
>fat as fuck
>doesn't even have a computer in her room
>cum on her face and leave

How was everyone else's Friday night?

>>40178336
>spend 8 hours sabotaging dyels on plg
>six hours sleep, waking up every hour to post on plg
>back to attention whoring on plg

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>oh yeah, i'm going to start my new program today and make all kinds of gains
gym is closed until tuesday
...
asdfasdfwed

>>40178512
>power/hypertrophy
Does this shit actually work?

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Why are top level strongmen (Z,Shaw,Benni) So much happier than top level roidfed powerlifters?
>Leeman
>Allen
>Urbank
>Lilliebridge
Why are they all so D A M A G E D?

On a serious running high. First time I've done cardio in about 2 years. Probably gonna do 1 run a week on the weekends on a rest day, honestly feels so rewarding.

>>40178449
>be me, sitting alone in my room watching HIMYM
>eat my planned meal
>drink some tea
>talk to nobody
I've had worse Fridays, I guess. I've been pretty down about some personal stuff, so the night of quiet was kind of nice.

>>40178549
I never really thought about that... Hmm.

>>40178549
Because the strongman guys know they're the best in the world, too much to argue about in Powerlifting

>>40178512
>full body every day
>random collection of exercises
>no fatigue management to speak of
Great gains will be yours.

>>40178549
Which lilliebridge? Those other guys are not "top level". Shaw and Z aren't exactly easy going unless they just won a show.

>>40178608
>full body every day
no, that's full body twice a week, paused work one day, accessories twice a week. are you blind?

>random collection of exercises
which accessory should he take out

>no fatigue management to speak of
no fatigue management in a novice program? really?

>>40178596
Youre fucking kidding me right? Everytime i try running i want to kill myself after 10 seconds.

>>40178661
>full body twice a week
It's full body compounds twice a week, full body paused work one day, and full body accessories twice a week. Are you retarded?


>no fatigue management in a novice program? really?
novices are the lifters that struggle most with fatigue.

Take your noob shit elsewhere. You need to learn a heck of a lot about lifting and dunning kruger syndrome before you think of programming for yourself.

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>>40178449
I did bench and had an early night

its all I've done on friday nights for a very long time now

>>40178679
lose weight

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Monthly reminder to use your ankles to get your weight behind the bar to act as a lever for deadlifts

>>40178719
While true, I find this is a bad cue for most people as they will simply end up with knees forward and hips too low.

Good luck to talentlex who is competing today!

Lets wish him the very best plg!

>>40178755
shut up

>>40178701
>dunning kruger
All i've done is taken the P2W advanced novice program,

1: changed the accessory rep scheme to something easier to manage instead of the "AMRAP in 7 minutes"

2: added triceps and chest to target my weakest body parts

3: added OHP on the lightest day

I'm not making a new program, i'm not really programming, adding two accessories twice a week and one secondary lift doesn't significantly change the program.

and seriously, accessory movements are easy to recover from, they do not compare to a full body workout of compounds

His openers are 227.5/142.5/230 and he's confident about a squat PR!

SMESH!

>>40178701
>squat down to pick up a pencil
>put a book on a high shelf
O NO I'VE DONE A FULL BODY WORKOUT ON MY REST DAY MY RECOVERY IS RUINED!!!!!

>>40178802
What's with with squat to deadlift ratio

>>40178785
I actually initially misread your pic. I blame you for this, you could've made the structure clearer.
It's not as horrible as I thought but still seems weird to do pressing movement on monday, bodybuilding pressing stuff on tuesday and then pressing again on wednesday.

>>40178822
Fatal case of the deadliftcuck

Incurable

>>40178679
I used to be an alright runner, could do 5ks in under 22 minutes before I started lifting exclusively. Today I only managed 17 minutes continuous running before giving up, but feel great afterwards. Just keep doing it.

>>40178839
Sad.

>>40178804
Your hyperbole is not an argument. I do multiple sets of body weight squats every day. I'm talking about exerting yourself. Lifting a little bit every day is simply inferior to lifting a lot then recovering.

>>40178785
You're literally doing push 5 days a week. If you just did the accessories on the same day as bench you'd be fine but instead it's bad and retarded. You added two accessories and managed to fuck up the entire routine. Impressive.

>>40178755
ganbatte!!

>>40178839
When is your next full power meet, regardless of equipment?

>>40178718
Even more, fuck no. I was 48kg my whole life im happy with my 80kg now.

>>40178882
>If you just did the accessories on the same day as bench you'd be fine but instead it's bad and retarded

the program calls for them to be on a separate day, that is the program, high frequency

>>40178882
>You added two accessories and managed to fuck up the entire routine. Impressive.
You can't fuck up a routine by adding tricep push downs and chest flies, don't be ridiculous

>>40178882
>You're literally doing push 5 days a week.
and 4 pull days a week. this isn't PPL, this isn't a push pull split, this is an advanced novice program, not an intermediate program.

>Lifting a little bit every day is simply inferior to lifting a lot then recovering.
Look up high frequency training, it's literally not.

http://strengtheory.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/

and i'm not "lifting a little bit every day" you moron, it's two days of heavy compounds, one day of paused reps, and two days with accessories. Your main criticism sounds like it isn't your program so it's bad

>>40178973
Then run more. Running is only hard if you're out of shape.

If you really can't put together a decent jog and some windsprints at a healthy weight then that's pretty concerning for your cardiovascular system.

>>40178882
Oh my god kill yourself, he's doing a powerlifting to win program, they work just fine, they are fine programs, and that's Rasputin so his lifts are shit so any program will give him improvement. most programs work. At least tell him what program you do recommend he do.

>when you take ZMA and are waiting for 30 minutes until you take your bedtime Casein shake

>>40178994
When i say i cant? I said i want to kill myself when running and thats true. I can run 1km in about 2 min 20-30seconds, doesnt mean its enjoyable.

>>40178990
>the program calls for them to be on a separate day, that is the program, high frequency
No, the program calls for you to do deads+push exercises one day then pull/core the next. Then you retardedly add in another set of push workouts to the pull day.

>this isn't PPL, this isn't a push pull split
So why are you going so many days?
>this is an advanced novice program
Which usually have you working 3 days a week.

>Look up high frequency training, it's literally not.
>http://strengtheory.com/high-frequency-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters/
Are you a roided freak of nature? Didn't think I would have to clarify I meant for naturals.

>and i'm not "lifting a little bit every day" you moron, it's two days of heavy compounds, one day of paused reps, and two days with accessories
So, in other words, a little bit every day.

>>40179036
so why is it so unenjoyable for you...

Obviously if you're strong you can run, but you shouldn't feel like you're dying.

>>40179018
>>40179018
How am I supposed to recommend when I have no idea who he is or his stats, body, goal anything..

I just think he will be vastly overworking his lower traps and chest. He's not doing any program, if you add an entire muscle group to two of the days it's not the same program lol...

Sorry, maybe he shouldn't ask for advice on his routine if he didn't want it.

>>40178737
If you do it correctly though and just hinge at the ankles, none of the other hinge angles should change. I tried it today after hearing it from JP and holy shit. 100kg comes off the ground without even trying, it's insane

>>40178719
>>40179077
Can you explain what you mean by this.

>>40179085
Do not fall for this importer, he will trick you!
>http://desuarchive.org/fit/thread/39661178/#39665895

>>40178802
>His
who?

>>40178937
Feb 26th (equipped)

Doing raw skills test next week.

>>40179085
Cauchi will explain it much better than I could

http://youtu.be/OMdve9KcK0A

>>40179153
Talentlex from plg

>>40179031
>he spend money on snakeoil
lmao @ your life buddy

>>40179164
what happend to that supermang dude did he make you learn yet

>>40179164
Do you think 227/125/230
Would be good openers for me

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Conventional deadlift PR
Bench press PR
Barbell curl PR
Amazing lower back and spinal erector pump

I hope your day is as good as mine /PL<3/

>>40179176
>Barbell curl PR
Hey there Bradley Martyn

>>40179164
>>40179175
Forgot to trip on reeee mine phone

>>40179071
let's recap what he can learn from you

Deadlifts are not a pull

adding two accesories twice a week and one lift once a week changes the program drastically

high frequency training, which is supported by many many studies, only work with roiders despite all being done with natural lifters

And most importantly, you have literally nothing to say other than he's wrong, and can't even recommend a program without specific information about somebody
Recommended programs for beginners

SS + accesories
SL + accesories
Greyskull + plugins
P2W TNP
P2W ANP (what he's doing)
Texas Method modified for power-lifting
Madcow

literally any of these are good from novice to intermediate, the top ones more novice and bottom ones more intermediate. For powerlifting any of these are fine and all of them will get you stronger. you don't need to know his life story to pick the perfect routine.

This is why people like trappy get popular, they actually give basic advice anybody with 6 months lifting would be able to give to noobs, and you've failed even that low standard.

YOU ARE A WORSE POSTER THAN TRAPPY

I LOVE DEADLIFTS AND DEADLIFT VARIATIONS AND I DON'T CARE WHO KNOWS!!!!!

Just hit 1/1.9/3/4

I literally can't progress bench pls halp

deadlifted 115kilo x 5 yesterday with overhand grip and didn't lose the bar! Next week 120!!

Feels alright bros

>>40179242
Im not the one to give you advice but I'll give you some advice because I'm 100% sure someone else will tell you exactly this

Here it is:

Eat more

>>40179242
Gain 5-10lbs

>>40179242
try harder

>>40179214
>YOU ARE A WORSE POSTER THAN TRAPPY

Trappy delivers very little information, he just regurgitates SS no matter what

but that's still more than this guy...

>>40179214
>Deadlifts are not a pull
Never said this. I have no clue how any natty could do other pulls day after deadlift but scientifically the back can support heavy volume and it was in the "original routine" that you worship so thoroughly, so I didn't say anything about it. I had to draw the line for push exercises though.

>which is supported by many many studies
post them. And please one where the subjects aren't a national powerlifting team.

>you don't need to know his life story to pick the perfect routine.
Except you kind of do? I'm not just going to throw a bunch of beginner routines at him that he could easily find in the sticky.

>you have literally nothing to say other than he's wrong
...so? I'm trying to get him to do an established routine instead of trying to do his own thing and end up overtraining.

>Any routine will work!
Fuck off idiot

Let me tell you something /plg/

vegitables are for bunnies and real powerlifters eat only meat and macaronies

Ive noticed that everyone with a good bench has a really big FUPA

how do I increase my FUPA lads??????

>>40179175
Who are you?

>>40179174
I'm sorry to say this, but he's gone. Like out. He just streams LoL on twitch and doesn't lift. He's 2014 news.

>>40179242

Bench more
Eat more

>>40179308
>bench more

Worst meme

>>40179163
>8 minutes
So, someone actually want to explain?

>>40179291
>don't change the routine made by a professional strength coach!
>don't follow the routine made by a professional strength coach!

>>40179320
>I'm trying to get him to do an established routine
>don't follow the routine made by a professional strength coach!
Is this what single digit IQ looks like?

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>>40179303
Like i said forgot to trip bby

>>40179303
>but he's gone. Like out. He just streams LoL on twitch and doesn't lift. He's 2014 news.
what a fuckin pussy

it was p entertaining while it lasted though

that vocaroo with his rant was golden

>>40179331
Why are you posting your bully?

>>40179329
You know how i can tell you're new here?
You don't know about Powerlifting2Win

https://www.youtube.com/watch?v=lbP5iiO5HRs

what do you consider established routines?

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>>40179314

>frequency and volume for bench is bad

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>Whenever someone asks if I'm natty

>>40179317
Stand up straight. Lean forward and back with your ankles while keeping your whole body rigid so nothing is moving except your ankle joint. Do this while in position to pull (lean backwards with ankle) until shoulder is directly above the bar so your arm is vertical.

Doing this causes your body to act as a lever which applies a fucktonne of force to the bar. Do it correctly and you'll no joke accidentally deadlift lighter weights.

Works better for sumo

>>40179163
>https://www.youtube.com/watch?v=OMdve9KcK0A&t=187
>that autismo in the background, lel

>>40179349
IDK SS, SL, any of those that you listed? Except I wouldn't recommend TM or Madcow to a novice.

I am new to plg, but not new to general lifting or fitness.

Fucking hell you guys are all autistic

I am doing the P2Win Advanced Novice program because i got my strongest doing the P2W true novice program almost a year ago, I know it works for me so now i'm going to do the advanced novice program because if i start with the true novice program now i'll have to switch soon anyway,

and i'm adding some accessories becasue i want big arms and have a weak chest, holy shit you're both fucking autistic.

my current 1rm is 115kg squats, 82kg bench and 155kg deadlift. All these numbers used to be higher.
My goals are 140kg squat, 100kg bench and 180kg deadlift.

>>40179406
>I am new to plg
fucking clearly

>spend all week excited to PR
>PR
>come home
>Bored

No idea why I even lift lol

>>40179249
Good job bro 2 months ago i couldnt deadlift 110 overhand now im dling 160 overhand for reps

>>40179168
>>40179331
>>40179186

Hmmm the squat seems very high. Post your best lifts in easy to watch format

Post >yfw frog will bomb his meet because his plates don't actually weigh anywhere near what they say

If frog sets a record at his first meet I will eat a little bit of my own shit

>>40179454
>those stats
Just do whatever you will progress

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>>40179509

>>40179509
>not weighing your pl8s
Also what record lol the squat ?

>>40179464
Aaand you're new to lifting.

>>40179454
I gave you advice of doing the flies and tricep extensions on the same day as you bench, you may not have noticed because everyone was crying about how I wasn't giving advice. Doing chest day after day will just overwork it, better to get a burn on it(because also let's face it one 3x5 of bench is nothing for the day) and let it recover.

>>40179454
When you posted that video with your friend I lifted a lot less than you
Now I lift a lot more :]

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>>40179525
Not going to be a bench record that's for sure

>>40179543
Maybe at this rate

>>40179543

S A V A G E

Want to have a wank but so sick of porn

So there is going to be a 2017 version of project momentum.

Am I gonna get fucked up if I join it? Virtus did it last year and busted his SI, right?

I wish i had some sub junior confidence lads
Is it normal for it to just leave as you age

>>40179614
I like to fap to some softcore images of 2d girls

>>40179647
Eric bugenhagen is 30
Sometimes you gotta work for it

>>40179625

I'm doing it. Join me anon.

My pelvis felt like it was gonna rip when deadlifting today

It still hurts. Why?

>>40179625
>So there is going to be a 2017 version of project momentum.

8% chance of significant injury

nooooope

>>40179653
Not quite
Eric is more content, just lifting weights because he loves it
Hes not chasing records he cant lift yet
He doesnt even feel the need to compete

>>40179677

You pull sumo?

>>40179686
>8% chance of significant injury
>nooooope
Lol
ive got a 40% chance of significant injury without even touching a wait ffs

>>40179694
I squatted .5kg under the record a year ago but you know definitely just confidence

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>>40179533
yeah, i moved and stopped training for a while, then started just doing bodybuilding stuff

things i learned
1:do more arm accessories
2:i was happier when i was 82kg and power lifting than I am at 76kg and looking better. I never made my strength goals

I basically gave up all supplements and cut weight because i was in a relationship with somebody and just wanted to look good for them, that relationship is over, so now i'm going back to strength.

>>40179529
Squat, bench deadlift and then do accessories on the same day? I'd agree if Wednesday wasn't a light day, the paused reps are at like 75% of the weight and are only 2 sets for bench and squat. I'm tempted to add some minor accessories on that day as well such as side lat raises or calf raises, things that i otherwise would never do

>>40179708
>a wait
Oh no
What have i done

>>40179713

It happens.

>>40179709
Ehh who are you

>>40179712
me btw

Also, should i go back to sumo? i've been pulling conventional recently but a lot of people from Izzy to Candito recommend pulling Sumo. I mostly pulled sumo due to a back injury from work, but i've been pulling conventional recently.

>>40179733
sumo is a meme

>>40179726
You are so understanding

>>40179754

you faggots also called chin ups and tricep pushdowns a meme and when i started doing them my arms exploded

why is sumo a meme?

>>40179712
I would definitely do one set of accessories on the wednesday, then maybe split the second into two with less sets on Monday and Friday.

>>40179728
Read the trip

>WHAT ARE YOU TRAINING TODAY/NEXT

max effort upper
floor press 3rm
bent row 4x10
seated press 4x6
face pull 4x8

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>>40179765
>I would definitely do one set of accessories on the wednesday, then maybe split the second into two with less sets on Monday and Friday.

what did he mean by this?

>>40179760
>you faggots also called chin ups and tricep pushdowns a meme
rofl did they really

The key is to never take advice from fit, just do what you think works your muscles the best.

>>40179779
Ok frog
Thanks for your input

>>40179788
the big one is people saying not to do curls as part of SS, despite curls literally being recommended as part of SS and the basic SS routine being just the base template you are supposed to add accessories to

>>40179781
Like do all the push accessories on Wednesday, then do 2 sets of flies and skullcrushers on Monday, and then do 2 sets of butterfly press/DB incline and tricep pushdowns on Friday

>>40179780
5x3 squats
4 sets of Snatch grip dadlifts
leg press
leg curls
abs

>>40179799
How else do you expect me to answer the question who are you on 4chan

Where you expecting more my name adress and social security?

>>40179780

Star master - 30 minutes>>40179760

>faggots
Stop that

>tricep pushdowns a meme and when i started doing them my arms exploded

Isn't your bench under 100kg?

>>40179780
Whenever I take a week off from isolating my lower back and spinal erectors they get really stiff and uncomfortable. Not so much painful, but definitely discomfort.

As soon as I go back to training them they become mobile and pain / discomfort free.

Why is this and what should I do? I currently do back extensions at the end of every session.

>>40179827
Ok frog

>>40179781
what is that meaty looking thing

>>40179827
OK Kermit

>>40179760

>my arms exploded
>still sub 2pl8 bench

What did he mean by this?

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>>40179832
>Stop that
whats up justin

>>40179837
you should never stop training lower back

google mcgill big 3, do it every day

>>40179832
I would love to see you in person saying
>stop that
To a black guy saying nigga in the street

Why do people keep wanting to eat their own shit

>>40179858
My first name has never been a secret

>>40179864
>bench having anything to do with arm size
rofl and I wondered why most of you look dyel as fuck in real life

>>40179880
I guess I'll train my lower back until I die lo
What is your favorite lower back isolation movement?

>>40179880
>you should never stop training lower back
I agree

Sheiko's good morning fetish is a highly underrated feature.

>>40179780
First day of first deload week of Juggernaut
3X5 very light bench
Might hit some more accessories than normal and then do 30-40 minutes of cardio

>tfw feel like I actually do need a deload
Thanks Juggernaut

>>40179780
>TRAINING
Bench day during my deload week. I've been just going in and doing stuff I don't normally do, but that ends up with me just maxing an odd lift or not doing enough work, so I'm going to stick to the main lift and work up to a single at around 90%.

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>>40179823
I see now. I'll try the program out as is and keep that in mind if i find it too much time in the gym

>>40179832
yes, but my arms never really grew until i did arm accessories,

>>40179856
It's a beef and apple meat nugget, it's a local traditional food in Korea. it's actually really good

Hey guys what would you estimate my maxes with 120kg 3x6 squat 150kg 3x4 deadlift and 95kg 3x6 bench? Just trying to get some goals when I'm gonna try my maxes next week.

>>40179890
Ok frog

>>40179904
Forgot trip
Also even though Jugg isn't a PL program it's really fun and I recommend it for off-season training

>>40179887

Are you suggesting that "faggot" has been appropriated by hip-hop culture and turned into a term of endearment?

I have called people out for using "faggot" or "gay" negatively in public; they always stop.

>>40179918
>my arms never really grew
Ftfy

>>40179918
>80kg bench
>all those supplements

:think:

>>40179920
145/112.5/175

>>40179918
>all that wasted money in a single pic
Only vit d was worth buying

>>40179925
your gut never stopped growing

and you tell people your equipped bench and claim it's your raw bench.

and you never learn

>>40179920

It's harder to estimate when doing sets across. Do you have any experience with RPE?

>>40179903
Unironically try Eric bugenhagens back extensions
20-30 reps give me amazing lower back pump

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>>40179948
isley B T F O

WOO

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>>40179948

>>40179948
Your bench is so low you could tell them the number in pounds and they wouldn't know you didn't mean kg

>>40179949
I would say squat and bench 9.5, deadlift 8

>>40179932
86kg bench, without supplements

82kg bench without supplements and without strength training

>>40179944
what else would i do with my money? i don't drink alcohol, don't have a crazy life, and have a lot of disposable income.

>>40179953
Islet was BTFO so hard by a Supermang that Islet organised a mass harassment campaign against his family until i stopped posting. Like most bullies he's just an insecure fat boy.

>>40179896
>bench doesn't work the triceps at all

>>40179970
weak

>>40179944

Whoa now, I'd like to take a moment to speak on the benefits of a fiber supp. I personally just buy psyllium husks, but my poops are A1 because of it.

>>40179948
>>40179970
Please keep going.

>>40179983
>what else would i do with my money?
Buying Real food and saving the rest wouldve been the superior option

>>40179986
>he thingks having one fiber source is good
>he rather buy supplements than veggies

>>40179970
>trained a decade
>weak
>shit form
>failed University
>ruined countless relationships with family and friends
>exclusively fucks 2/10s
>settles for less because he cant do any better
>deviated thousands into a pretend sport to be mediocre
>supported by daddy
>daddy is so desperate he pays for prostitutes
>poor little Isley continues the family legacy

>>40179970
People would think i was benching 190kg?

>>40179984
It works strength but doesn't do that much for hypertrophy. And it doesn't work biceps at all either.

>>40180006
2/10
You went too personal
bad banter etiquette

>>40180006
None of this is true :)

>>40180007
It's conceivable

>>40180002

I also eat veggies, but buddy - the poops are so good. Don't knock it till you try it friend.

>>40180012
>bench doesn't do anything for hypertrophy

>>40180006
don't forget, actually trained with Wilks, a man infamous for never training a champion

>>40179923
>and turned into a term of endearment?
Yeah try calling the next one you see in the street nigga
They love it

>negatively
We are talking about a gay calling someone else gay here lad

>they stop
Yeah gays probably dont want to get into fisticuffs with big strong powerlifter desu

>>40180032
>a man infamous for never training a champion

http://goodlift.info/lifter.php?lid=8587

>>40179986
captain Poo-tine

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>>40180044
god damn this nigga on a roll

>>40180033

This delusion you've created is very strong.

Off to work, lads.

be good.

>>40180012
It hits biceps somewhat on the negatives. You need biceps otherwise it's going down hard.

I never get a bigger arm pump than push day. Just doing bench, ohp, dips and some pushups gives me a way bigger pump than infinite curls, chins and rows

>>40180020
You can't weasel out of the truth

>>40180017
Genuinely kill yourself dino

>>40180064
Ok sean

>>40180043
So your argument is that he can train champions, the real problem is that you were just too shit?

>>40180030
For chest? Yes. For tris? Not really unless your tris are lagging or you do huge volume. I personally barely feel bench at all in my triceps.

Like why tf would you want to have to wait til you got a 120 kg bench to have big tries when you could just throw in some dips/skullcrushers/pushdowns and be there in half the time.

Is poor little Iswey gonna cry because him and his daddy fuck cheap whores

Awww tha's so sad :(

>>40180081
ok sean

>>40180073
>120kg bench
>big anything
huh that really fired up my neurons

>>40180056
So is that supposed to be an argument for not doing chins and pushdowns? The fact you get a pump from pushing?

>>40180072
Yes (and?)

>>40180092
Ok beast

>>40180107
Has anybody who's spent time around you not hated you?

>>40180107
I've just deadlifted 4pl8, what is the quickest way to get to 5pl8? Is 2.5kg a week viable?

How should I program deadlifts if I want 5pl8 asap?

>>40180006
>>trained a decade
Eigh years
>>weak
400 wilks is 'mediocre' which is above weak
>>shit form
Only on the squat
>>failed University
Graduated
>>ruined countless relationships with family and friends
Have great relationships with family and friends, even repaired the one with my mum
>>exclusively fucks 2/10s
Objectively untrue
>>settles for less because he cant do any better
Explain?
>>deviated thousands into a pretend sport to be mediocre
You mean 'diverted'? Yeah, so? It's a fun hobby
>>supported by daddy
Only temporarily
>>daddy is so desperate he pays for prostitutes
Untrue

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woah it's almost 2AM

gnight guys, the gym is still closed for a few days so i have time to change my mind

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Me right now

>>40180147
Why would you even reply to that.

>>40180147
>>>weak
>400 wilks is 'mediocre' which is above weak

You trained with a professional coach who literally created the Wilks formula, you shouldn't be mediocre


>>>exclusively fucks 2/10s
>Objectively untrue
that would involve you having sex. ever.

>>40180181
I've had ten times the number of sexual partners as you and lost my virginity seven years ago.


You don't have a wilks, but if you did it would start with a 2

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>>40179948

>>40180012

>he's never got a bicep pump from benching

Control the weight going down and bench more.

>>40180147
9 years
You won't hit 400 ever again LOL
On all of your lifts even your """""deadlift""""""
Graduated but you still have to go to college because you fucked it up
Sure you do
All your """""girl"""""friends look like cheap trans prostitutes
You fuck whores because normal women know to stay away LOL
24 years of support isn't insignificant
We all saw his Instagram picture with 1 like from a prostitute LOL

>>40179242

many elite lifters claim that bench suffers the most from a cut, and benefits the most from a bulk

squat & deadlift is the same but with sleep instead

>>40180073
>have massive triceps
>shitty chest

yeah lmao bench doesnt train your triceps at all

>>40179625
I think like 5-6 of us are doing it. See you on the otherside anon

>>40180286
What level of lifter is that made for?

>>40180228
I control the weight. That won't do anything because my biceps are much stronger relative to my chest, like I said even my triceps don't struggle much on bench.

>>40180263
>my bench is my bench, I bench as much as I can now
>then I can choose to have my tris limited by my bench, or just isolate them like a non autist
hmmm....

>>40180100
No... ?

I'm just saying benching will makes your arms bigger, unlike you saying it does literally nothing.

>>40180206
you've had sex with 60 people?

you really sound insecure.
Let's talk about why

You have had more opportunities than anybody here. I have always been working, first in manual labour and now long hours, everybody here works except for you who is supported by your father

you have had no major injuries from outside the gym such as surgeries or major illnesses.

you have trained with elite level coaches at elite gyms for years

you have no serious disabilities, most people on 4chan are legitimately mentally ill

And you still get angry and obviously upset when somebody calls you out for how unimpressive you are becasue you are unimpressive despite all these advantages over the rest of the posters here.

and that's why you get mad and lash out on people, becasue you are insecure. and if i had your advantages and had achieved as little as you, i'd probably be insecure as well

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Who here /teamalex/?

>>40180147
>only on squat

Have you ever actually seen yourself deadlifting?

>>40180356
what other team is there?

>>40180355
Isley

Just

Got

Roasted

(Despite the fact he has got autism but whatever)

>>40180338
Literally never said that. Just said that bench+tri isolation will get you bigger tris than just bench.

>>40180395
It doesn't really matter, Isley never learns/

That's why Coach Wilks dumped him

now seriously, gnight, i love you guys, i'm looking forward to getting back into powerlifting a lot!

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>>40180206
Do I need to bring ID with my membership card to GBPF meets?

>>40180474
why would you not carry ID everywhere you go

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>>40179543

You'd be surprised ;)

>>40180424
>getting back into powerlifting
>back

>>40180307
The meme man says 300 wilks and up I have a 310 and I could definitely do something else with likely less volume and progress but I feel like it will be fun so fuck it

>>40180494
Also if you go to Mike's page on ig or Facebook he has all the info for it and the Google doc to sign up

>>40178417
TM

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>>40178417

http://imgur.com/a/l54a1

I pull more with ammonia and chalk

Would using it often overload my deadlift and give me more gains?
Or will it become a crutch?

In other news, both of the Alex's are 3/3, with Twinklex hitting 172.5kg and Stronglex hitting 255kg.

I think we just saw the end of Isley...

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GO ALEX!

>>40180904

Nice!

>>40180904
Is there a live stream?

>>40175086

>>40175086

>>40175086

>>40175086

>>40180960
This thread isn't near dead

>>40180960
>26 posts early

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https://www.youtube.com/watch?v=ey4WSb-BVDQ

kekkkkkkkkkkkkkk

>>40181023
good post.

Everyday is so shitty

And suddenly I fail another lift

Now and then I get insecure

From lifting 2playt

But I am strong no matter what they say

Talent Chads can't bring me down

I am strong in every single way

No talent chads can't bring me down

I am strong in every single way

>>40181023
Ms Cavalry please could you help me?
>>40180873

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>>40181134

Both things are allowed in competition and have zero chance of being banned ever, so it doesn't matter if they are a "crutch" or not.

>>40181182
Thank you ms calamari, I also have a second question
Is frequent ammonia use dangerous? Sources?

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>>40181203

Ammonia is toxic, and can be fatal if you inhale large amounts.
But the smelling salts have a very small amount of actual Ammonia in them.

The most that can happen with smelling salts is your nasal mucosa getting irritated. But that's it really.

(It can be dangerous when used in heavy contact sports like boxing, as the athlete may have a very serious injury that will be "masked" by the smelling salts, but for powerlifting there's no risk associated with it)

Which trips can I autistically stalk via instagram?

>>40181305
Someone who I trust suggested that frequent use of ammonia could cause damage to my lungs? Is there much basis towards that?
I currently take a few big sniffs like 2-4 times a week.

>>40181317

Bodorio
Boardshorts
Isley
Virtus

That's all I think.

>>40181345
Benchbro too
200lbs1year
Joffrey
Captain poutine
Sparrow

I think there is even more

>>40181317
almost all of them.

find fil on ig and look through his followers, almost every trip, major and minor, follows him.

I have an idea
We make 2 plg threads. One for people who don't care about the underage naked ladyboy cartoons and the beta orbiters and one for the old boys. We'll call it VPLG (vanilla plg). Everybody wins this way. If you want a thread with trappy in you can have it and if you want rid then come on over.

>>40181354
>>40181354
>>40181354

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>>40181334

Ammonia leaves the body quickly and doesn't accumulate over time.

Don't worry.

Quick sauce: https://www.cdph.ca.gov/programs/hesis/Documents/introtoxsubstances.pdf

>>40181426
Phew thank god desu

*bbbbbbbrrrrrrrraaaaaaaaaaaaaaaaaaaaappppp*

>>40181437

Smellings salts is pretty safe.
The only reason it's banned in stuff like boxing is because if the fighter passes out, they most likely have a severe concussion and need medical attention. Waking them up and masking the symptoms of the concussion is a very bad idea and can easily get them killed.

Also, smelling salts are mixed with carbonate and usually diluted in water. The actual concentration of ammonia fumes isn't high at all (we can feel the irritating odor waaaaaay before the hazardous threshold).

>>40181512
Yeah, i was spooked.

Who's this freakin Rasputin character. Seems weird that he knows so much about Isley but who tf is he?

>>40181700
I can't believe you are this much of a newfag

>>40181840
I think you mean
>I can't believe you aren't involved in this shit

I only ever read posts from harsh, quad, pegg or trappy

NES
>>40182344
>>40182344
>>40182344

> tfw injury and can't even bend over with straight legs without sharp pain

fysio says it's my middle glute of my left side (he used a fancier name, but that's what it was). I just want to go to the gym so bad, but I can't squat, DL, bench or OHP. what's the point.

bet i'll have to slowly build back up too once it's healed :(

>>40181388
>2 plg threads
Will mods tolerate such multiplicity though?

>>40178246
>>40178266
Reply: >>40184693