/plg/

>/plg/
>only worthwhile posters are a 17 year old and some autistic screeching kid

>>40273466
>Is there a chance frog will squat 550 soon?
>Is there a chance frog will hit 550 soon?
i dont care

>>40273466
What's his current max?

anon from last thread, still cant find a good program, give me novice-intermediate program thats 3 days and only takes about 90 minutes to complete. Maybe WWxWWxx

>>40273502
Look at the vid he did 525 easy and prob could have pushed though 550 definitely could have got 540
>>40273500
>not caring about one of the few people still on plg with any potential

On nuckols Bench x3 Int Medium you test progression with a AMRAP of 80%.

80% would be 104 for me. The sheet rounds it down to 102.5. Wouldnt it be more representative to do 105 instead?

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>>40273518
Blest early intermediate

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>>40273561
I'd do 102.5kg to potentially perform better on the AMRAP and build momentum.

>>40273561
I agree with rounding down.
Safer is generally better.

>>40273561
Round down, better that way, no guarantee you'll be able to manage over 80% for 9+, but you should be able to manage slightly under 80%

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>>40273561
>cuckols

>>40273629
>>40273667
>>40273677
Fair enough, i guess.

Hope that isn't punished next week - we will see.

I want to wear panties and shove things up my butt while jacking off but my roommate WONT LEAVE

So frustrated

Sheiko skills test yesterday

Ran Prep Cycle 1 of Adv Large Load

Bodyweight 164---->148
Bench 255------>252.5
Squat 400------->Hit 395, failed 425, could've probably hit 410
Deadlift 405------>Didnt test but definitely went up

>>40273679

>hating on Greg

Shit did more for my bench in less time than Sheiko :^)

>>40273720
>148

please be in kilos

>>40273720
Unless you're a giga manlet you should not be cutting to 148

>>40273466
this sport is so bullshit lmao. some little kid who's like 50lbs lighter than isley trained for 1.5 years already outsquats isley who spent a decade training. LOL
fucking joke of a sport. literally 100% genetics

>>40273802
Literally every sport revolves around genetics. What point are you making here

Why am I so much better at OHP than bench despite never training it?

I have short arms brw

>>40273844
that i've wasted so much time on this bullshit because the fucking retarded sentiment that as long as you put in the effort you'll get results. fucking retards in this thread literally wasted years of my life because they're fucking retarded trying to tell me that it's all about 'trying hard'.

>>40273802
>muh genetics
Every sport is like this lmao
Also hes more then a talent chad considering that if he hits 250 at comp he will beat the record by 22.5 kg amd only be 10kg off the jr record

>>40273725
I don't like greg routines because I don't like RPE or [number] rep maxes.

No way am I actually able to listen to my body. I only work in % of 1RM.

>>40273863
Most people powerlift cuz they enjoy it. If you're not enjoying it go collect minerals marie. If you aren't making progress up the volume or quit. Just stop bitching no one cares about your GDE ass

>>40273802
Isley hasnt realized that the only problem with his squat is his stance width and retarded amount of pushing knees out in years - he is probably the absolute worst person to compare people to.

>>40273802
that's literally every single sport

and profession

and music

and everything really

i think practice accounts for like 18% or something of mastery and i'm sure it's much less than that in low-skill things like pl

trappy u here?

>>40273951
no, that's why this thread has been good

If frog fails 550 he has to live in lennys apartment for a month with no lifting

>>40273973
Andrew started a go fund me to clean it and I think it's funded so sadly that won't be a possibility

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>>40273725
nah greg is alright. I'm just memementuming.

>>40273725
this was my experience too

did the sheiko over 80, bench didn't go anywhere at maintenance calories

did int med high volume 3x on a 1000 cal deficit, hit a new 8rm PR at 20lbs lighter

>>40273998
Wtf. I hope they make a video of it all clean now

Can someone please tell me the required dimensions for a powercage for powerlifting purposes?

My friend bought a powercage and it is too thin. You can't max grip bench in it.

>>40274053
It got nearly a grand so im assuming Lenny's buying a tranny hooker with that money too

frog needs to beat up the biggest dude in his high school and get some bitches, no one would expect him to overpower him!

>>40274061
Just buy a rogue or elite fts rack

>>40273802
He just tried harder

>>40273802
if only supermang managed to out total isley, that wouldve been gold

>>40274076
Honestly he needs to do some bb and get jacked

hes still twink mode if he stays twink he will hit a brick wall sooner or later

Happy first day of Momentemus everyone

>>40274183
>twink mode
His leg and back size says differently

After putting 20kg to my stalled bench in 1 month on sheiko while cutting 5kg, I'll never believe anyone who says they didn't make gains on it.

>>40274291
i ate at maintenance, did the over 80kg, and got no bench gains at all

deadlift made some nice gains though (which is the opposite of everyone else's sheiko experience, if anything doesn't move it's usually deadlift)

i am an extreme benchlet though

>>40274217
Thank you lad. I hope that next year you too will experience the joy of project mementemus too

theory: the best part about olympic lifting is the fact that all the movements are hyper technical and require a massive ammount of skill

I think the ultimate sport would be a strongman-style sport (in as far as it would be irregular objects) with very technical lifts

Cut is over lads. 215 to 201 in 6 weeks.


>>40274308

As a convert to Wendlerism, I can respect your religion, but I ask that you please respect mine.

>>40274316
ok make it happen

>>40274332
>wendlerism
Kek I'm taking a shit in the gym and that just made me laugh audibly

>>40274316

They are not that technical. It's a meme.
It's a lot of luck and variance because any small bad luck can put the bar slightly away from where it should be and you lose the lift.

But the actual technique is easy once you learn it.

It took me longer to get good at bench pressing than it took me to snatch.

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Should I adopt a 2 year old Alaskan malamute for £150?

Its such a good deal but I've never owned a dog before and I'm worried I won't take care of it right. ;—;

But it would make me so heckin happy

>>40274357

Wrong thread. Wrong board. >>>/an/

>>40274291
Same, but also some trappy's tips helped. That's why I think anyone who shits on trappy doesn't even powerlift.

>>40274371
Have you been to an? They hate pet owners.
Full of dem hippies.

>>40273951
>taking lifting advice from a skinnyfat dyel attentionwhore mentally ill tranny faggot

>>40274357

Dogs take a lot from you friend. I strongly suggest Cesar Milan's books, lots of self-discipline, and E-collar training.

>>40274332
how strength go during

>>40274261
>implying

>>40274332
Nice man. How much did you eat and did you do cardio?

I'm trying to get from 198 to 186 as quickly as possible myself.

>>40274395
you forgot the end:
>... on an anonymous cartoon porn imageboard

like this faggot:
>>40274390
>taking lifting advice from a skinnyfat dyel attentionwhore mentally ill tranny faggot on an anonymous cartoon porn imageboard
i wish he killed himself when we doxxed him and outed him as a failed male poser

>>40274402

In the shitter. But I expected that. Mostly because my energy levels were at about a 2 out of 10.

>>40273954

Last thread was better and trappy was in.

>>40274398
I'll look them up thank you

>>40274444
>>white knighting a skinnyfat dyel attentionwhore mentally ill tranny faggot
do you think he's going to let you touch him if you defend him so much? you're a faggot

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>>40273466

OATS NOW

>>40274413

So the first thing I will say is that about 5 of those lbs were water weight. I cut at around 500 cals below, stayed active every day, and I've always done half an hour on the stairmaster every Saturday.

>>40274421

Why do you try to hurt?

>>40274444
The second half was great and trappy wasn't in the second half.

Also trip on trappy

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>the strongest active poster in /plg/ is being coached by trappy and defends her advice is good

really makes you think

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>>40274449

If you have any questions about E-collars, I can answer them, there's a lot of false info out there about them being abusive, etc etc.

>>40274465
>Why do you try to hurt?
because faggot attentionwhore tripfags have ruined this site and the only good thing about them is when you find out they jumped off a bridge in nyc like the last 2 /lgbt/ attentionwhore tripfag trannys

>lith comes back to posting

>suddenly Anonymous starts shitposting about trappy being a shit again 24/7

Fuck off back to discord.

>>40274357

Malamutes are smart and can be unruly. That said a malamute is the dog I want and I would adopt that thing in a heartbeat were I in a good situation to have one.

>>40274421
Added over 20kg to just my bench thanks to her, while all you did was shitpost. Hmmm I really wonder who should I listen to.

>>40274489
I'll read up on them and if I have any questions I'll come to you soon

Thanks friendo

>>40274490
No lad. What actually hurt you?

>>40274500
>her
you misspelled "failed male"

>>40274505
the death of 4chan due to trannies reddit and attention whoring

Its funny how dyel gde anon posters are the only ones thatreally hate trappy here lmao

>>40274489
>vicious wild dog growls and attacks an innocent beachgoer

>>40274497

This.

>>40274505

You're arguing with Lith, the obsessed orbiter that kept shitposting for months because trappy blocked him on discord.

>>40274514
>Its funny how dyel
stopped here

>>40274514
This website is 18+
Come back in one year junior

Trappy orbiters are the most cancerous sub humans

kys Lith you're pathetic.

>>40274513
>the death of 4chan due to trannies reddit and attention whoring

Lad, you don't need to lie. Why are you so full of hate?

>>40274520
>You're arguing with Lith
try again. i have never nor will i ever be a name/tripfag

>>40274529
traitors die first

>>40274538
you're trying too hard

>>40274520
>You're arguing with Lith

No lad, I'm listening.

I fucking hate /plg/

>>40274542

trip on lith

>>40274525
>he didnt want to feel bad about being a gde

>>40274528
Ok sean

Anons' autistic screeching at trappy and trappy orbiters' autistic screeching at anon is the worst part. If everyone would just shut the fuck up we could be comfy.

>>40274559
what about your autistic screeching at both of them

I
http://www.strawpoll.me/12276421
M
http://www.strawpoll.me/12276421
P
http://www.strawpoll.me/12276421
O
http://www.strawpoll.me/12276421
R
http://www.strawpoll.me/12276421
T
http://www.strawpoll.me/12276421
A
http://www.strawpoll.me/12276421
N
http://www.strawpoll.me/12276421
T

>>40274567

Slightly less bad, but still bad.

>>40274558

Did you read what I said to you late last night about not injuring yourself?

>>40274571
I want to vote for all 3, but decided to just vote for trappy chan because he is the root of all evil here.

>>40274514
I feel like there's lots of people who never lifted who shitpost on /fit/. You can easily spot them because they never talk about lifts, they just shit talk everyone.

>>40274589
But the third option is as good as selecting all 3?
>>40274595

>>40274581
Yes And did you read my response to that

>>40274589
stop giving him attention you faggots. you're orbiting a skinnyfat failed male. sad!

>>40274346
okay i shall, with a set list of movements to include at every event
here are the moves im thinking of so far:
Dumbbell snatch
Stone Loading to shoulder
Keg Toss
Rope Climb


this would be cool

>>40274640
>Alaskan malamute
alright
let us know when and where once you get it all sorted

>>40274581
>>40269608

>>40274620
Ok Sean

I think I'm going to bring my squat stance in today, my logic being that

>wider stance helps hit depth while fat, but is less efficient while twink

idk tho

>>40274659
Sorry?

>>40274680
I have a widish stance and im a twink works well for me

>>40274684
youre welcome

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I am THE most aesthetic individual in /PLG/

>>40274694
What were you trying to say?

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>>40274699

That's not Virtus.

>>40274691
yours is like just outside shoulder width, right?

I've been trying to squat kind of isley-esque for the last 7-8 months

>>40274705
what i wrote
(except the dog, i copied it to look it up lol)

>>40274668
>shit diet
>shit sleep schedule
>lifts shorter than me
>still stronger than me
Should I kill myself or you, or maybe both?

>>40274725
OK the dog part confused the heck out of me

Surely it would have been easier to just remove it than write 2 replies and fill out 2 captchas?

why do overhead squats feel so heavy?

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>>40274724
>EVER purposefully imitating Isley's squat

>>40274699
Maybe lay of the bacon somethime fat fatty fat mcpork double cheese fat stuffing mouth faggot lmao

>>40274739
no regrets
should get the dog anyway dino
looks like a lad

We are 10% through 2017 already

Let that sink in

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>>40274724

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>>40274724
yea its wider then just a little tho

>>40274761
You are 100% Reddit already

Let that sink in

At what point should I go from Int 3x med volume

to int 3x high volume ?

>>40274788
This was actually bait to see who goes on reddit

Busted nigger faggot

>>40274761
yeah im fucking up
thanks for making me feel worse

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>>40274736
plz no bby

>>40274680
I mean I'm fat, but I always overdid depth before bringing my stance out. Squat also looked way uglier.

>>40274795

When you stall.

>>40274749
Youre losing your touch

>>40274828
Your squat still looks disgusting as do you. Pls cut and get new clothes

Want to have a wank so bad but I'm trying to hold on for a week

This is torture.

>>40274844
how do u know when u stall ?

>>40274612

Can't say I did.

>>40274668

Honestly, the extra 3 hrs of sleep a night is going to make a huge difference.

>>40274876

When you don't add weight because of your performance of W4D3.

ahh I want to touch my dick ahh

>>40274888
if it happens once or ?

>>40274895
I want girl to touch my dick

>>40274903
Maybe we touch each other's dick?

>>40274914
Are you a girl?

I want LIVIA CAVALCANTI

Do I have to do power cleans with Texas Method?

>>40274900

If it happens once I'd take a few days to recover and try again. If it happens again then I'd switch.

>>40274961

Nope. You can just double up on deads, or sub in rows.

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>>40274962
tyvm

>>40274951
Is this sean, dino, or blue shoes.?

>>40274885
yea honestly 5 is rare 4 is what i norm get that mixed with diet is prob cucking me quite a bit

>>40274482
The only thing he's good at is squat.

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what body can you expect to get with strength training compared to a hypertropy one anyway? I want to look good but at the same time get really strong, pic related

>>40275036
>squats 525 almost 550
>benched 280
>dled 525
>totaled 1330 without a peek
>record total at his weight and age is 1254

>>40273466
1488

>>40275044
lol that's a great meme image i might steal it

>>40275044
That picture is bait right?

>>40275066
Nobody gives a fuck about junior records.

>>40275001
eat and sleep more you'll probably squat 600 easily you fucking talentchad

>>40275044
damn near the same thing assuming volumes are somewhat equitable

maybe less vanity muscles with PL shit, poverty calves etc

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>>40275001

Your sleep is fucking you up more than your diet

>>40275044

Pic related

On nofap lads. Finna make some sexual gains
How is everybody's training going?

>>40275089
>the open record at his weight is 573.1
>hes gonna do 550 at 17
:)

>eats tv dinners and other garbage
>sleeps 4 hours a night
>still makes incredible progress

can you fuck off you underage talentchad, you are pissing me the fuck off.
take your tranny with you

>>40275095
gotta disagree there lad diet is way more important than sleep imo

i make exactly 0 gains if i don't eat a surplus

>>40275112
What record are you saying is 573.1?

>>40275115
>implying he isnt pretending to do those things

>>40275088
>barbell flys
>bicep leg curls

>>40275095
shiett, guess il do a 6day ppl from now on or what abou that PHUL program i see people talk about?

>>40275129
hes not talking about eating in a surplus he just means eating like shit like me

also im slightly cutting again now

What's the best way to warmup

sets/reps/percentages

>>40275134
I bet he's actually like 25 too

>>40275143
forgot trip

>>40275149
play basketball

>>40275132
The open 74 squat record is 573.1

>>40275149
if i recall this is what the guy who made 5x5 said
bar x5
50% working weight x5
70% working weight x3
then your working sets

169th for doing a heavy single before your volume bench and straining your pec.

HAHAHAHA

>>40275168
shit i've been doing way more than that woops haha

>>40275129

I will continue to disagree with you, and say that I think sleep is more important, but I will also amend that diet is super important too.

>>40275142
>shiett, guess il do a 6day ppl from now on or what abou that PHUL program i see people talk about?

I was being ironic, lad. But do keep in mind that we all train for a specific sport (inb4 """"sport"""") and not for some visual ideal. Decide what you want based on your own goals.

My pec and front delt are constantly sore. Is this what I get for a shitton of max grip bench and OHP volume?

>>40275142
Do GZCL routines

>>40275149

I follow Wendler's warmup scheme for training sessions, and Bryce Lewis' warmup scheme for competitions.

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>>40275167
what do you mean by this?

>>40275211
That's non-IPF i.e. Those records are set by roideroos

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>>40275211
good lolfed line up there bud

>>40275215
You know you have to be 18 to post here right?

>>40275215
>kermit
lol ok gramps

>>40275215
>trying to fix diet

I have some tips frogger. Milk and peanut butter, like a shitton. Also rotisserie chicken from the grocery store. Also get steaks and cook em, they're easy to make

>>40275218
>everybody stronger than me is on roids
>only the records in my federation count

>>40275215
make food yourself what the fuck
about time you learned arent you 17 years old

>>40275185
>on your own goals
I...I dont know...... I guess i want to be a lil bigger than ottermode but be the strongest person at my gym.

I do Westside barbell method so I'm more alpha and high T than everyone in this thread plus I roid.

Enjoy your stronglifts 5x5 faggots

>>40275215
>wish i was having insomnia isnt fun and my grandparents have stopped making food as they got lazier with age and now they dont buy anything but tv dinners

Time to learn how to cook, lad. Your Gramma will appreciate the effort, and maybe you can learn some cool old family recipes. I suggest checking out some of Jamie Oliver's earlier books.

And as far as insomnia goes, I bet it's caused by some silly root problem like taking a pre-workout too late in the day, or being up on the computer too late.

>>40275252
well don't do ppl unless you're roiding

>>40275218
>>40275231
My original point still stands anyhow. The only lift he's good at is squat. 165s that pull 500 are a diamond dozen, as are 165s that bench less than 300.

I don't know why people keep expecting consistent good discussion here of all places.

Plg is a place for narcissists and shitposting

>>40275265
>taking a preworkout too late in the day

I have this problem, but I need the stuff to help me lift. What do?

>>40275272
http://imgur.com/gallery/3u6aY

>>40275245
like i said back when they made food i was much younger now that im older they dont even buy food that i can cook

>>40275279
>>40275211
https://www.youtube.com/watch?v=ZlyZ6t_2OFk

>depth not even once lmao

>>40275279
Maybe he's not internationally elite YET with the deadlift and bench, but I'm pretty sure he's got one of the best wilkses in PLG

>>40275252

Friend, I am not trying to be condescending, although I don't think it will come out any other way, no matter how I try - but we all started out wanted to be "ottermode" and then we grew out of it. Do what makes you happy, consistency is more important than programming, and if you don't plan on competing as a powerlifter, look for a more general purpose program. Take a look at 5/3/1, or the Juggernaut Method.

>>40275264
>Alpha
>Does equipped lifting

>>40275279
>record at age and weight is 308
what do you think hes gonna bench 350?

>>40275281

Can you work out earlier in the day? I bet you can reduce the amount of pre you take, lad.

>>40275294
Stop making good excuses

That attitude won't get you far in life

>>40275315
Can't workout any earlier, gym's too packed and I don't like going right after class

I guess I'll try taking one scoop instead of two

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LIGHTS OUT

GUERILLA RADIO

TURN THAT SHIT UP

>>40275320
how is not having any food at the house other then tv dinners a excuse wtf are you on about

>>40275320
Minus the good

Wtf

>>40275326
>I guess I'll try taking one scoop instead of two

Goodluck lad. Sleep is r important.

>>40275333

You can talk to your family, friendo. I'm sure they will be happy to learn you want to help in the kitchen.

>>40275334
>not reading what i originally said
>says they dont buy food any more so i have nothing to cook
>ahhhhhhh youre just lazy
what do you want me to cook thin air?

>>40275310
>doesn't roid or use equipment

it's like you wanna stay a bitch for forever

I turned my back on being natty a long time ago it's time to be evil now and get more gains

>>40275365

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

>>40275355
Maybe find a way to get better food and cook it instead of reeeeeeeeing on here?

No way it is that hard

My shoulders feel kind of bad, a little impinged when I do wide gripped Lat pull downs / pull-ups.

Why is that? Does it need to be addressed?
I guess so because I have to get wings right?

Otherwise my gf will definitely break up with me, lagging lats is not a joke.

>tfw triples at 83% are hard
>tfw sets of 5 at 79% are hard
>tfw doubles at 89% are hard

Why am I so bad at reps when it comes to squats?

>>40275333
fucking go to the store
learn to be independent

>>40275244
Everyone that competes in untested federations is on drugs yes. There's no other reason for anyone to compete untested than to avoid drug tests.

>>40275403
>does wide grip vertical pulls for the lats
lmao

when will this meme end though

>>40275291
I mean if you want to spend 3 hours a day doing babbyweight isolations, never seen a routine like that before. He literally is doing 400 reps per day. Looks good but lacks thickness and is probably weak af with no legs.

shorter, compound based PPLs(like reddit's, kek) don't work for nattys though.

>>40275417
What then? Wide gripped rows?

What's the difference

>>40275408
Because squats are hard and awful

>>40275354
Really mature you fucking cunt.

>>40275414
Or they live somewhere where there are no worthwhile drug tested feds. I have to drive a stupid fucking distance for USAPL, so I do USPA instead.

>>40275446
Close grip= longer range of motion. Longer ROM= more gains.

>>40275446
Don't do wide gripped anything. It's a fucking meme.

>>40275448
No they're not I can do singles just fine just not anything from 2-5 reps

Idk I'll see how sets of 4 at 83% go today

>>40275446

not wide gripped anything

do you honestly believe that the wider the grip the wider your back will become?

just do close or neutral grip like a normal fucking human being

>>40275446
anything thats wide grip doesnt hit the lats well buddy

Do you even know anything about anatomy? Regular grip vertical pulls stretch the lats the best. When it comes to rows youre better off doing one armed(one arm allows for the most stretch) and rowing into your hips(not exactly but you get the idea)

>>40275458
my usapl meet is 5 hours away from me and thats the closest one

>>40275458
>Or they live somewhere where there are no worthwhile drug tested feds.
Do you live in fucking Africa?

>I have to drive a stupid fucking distance for USAPL, so I do USPA instead.
That's an original excuse, I totally believe that you aren't on steroids now.

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Pretty fun day today :)

How's /plg/ doing?

>>40275446

Widegrip: works your chest more, works your rear delts less, shorter range of motion for lats/biceps and traps/rhomboids

Closegrip: works rear delts more, works chest less, longer range of motion for lats/biceps and traps/rhomboids

>>40275459
>>40275459
>>40275472
>>40275480
>>40275482
I mean, bodybuilders do it, no? I mean, you can smack talk them all you want, but they usually look pretty damn good - even the natty ones.
And their backs are usually very well developed.

Are you guys saying that you do not feel a difference in your lats from doing close and then wide grip?
It feels completely different.

Same for barbell rows

>>40275514
Good until you came. Now im out before i get angry.
Thanks for asking.

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ba k off

>>40275483

I encourage getting a hotel room and heading over the day before.

>>40275514
>How's /plg/ doing?

Snowed in again. But it's finally started to rain, so hopefully I can get out of my driveway tomorrow.

>>40275497
>That's an original excuse, I totally believe that you aren't on steroids now.

Hey lad, no fed bully.

Got a FWB
Does this make it time for da inflated RPE10 sheiko

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>>40275543

>tfw meets are frequently held within 15 minutes of my apartment

Feels good being a locationchad :^)

>>40275520
bodybuilders do like 20 different exercises that isnt a good argument

Now wide grip vertical pulls arent useless; the're good for building the smaller muscles on the back like the teres major

>>40275547

Learn from Norse, if you >>40275547
inflate your maxes, your FWB will begin to play you.

>>40275520
wide grip works lower traps more, which widens your back. The people you responded to were talking strictly about lats.

>>40275560

Jelly. Closest meets to me are 45 minutes away, and only happen once a year, all the other shit is ~5hrs away.

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>>40275520

There is a difference. Most of the range of motion of the lats/teres major for closegrip is shoulder extension, while for widegrip is shoulder adduction.

That's why it FEELS different.

Doesn't mean widegrip is better, though.
The lats and tma are strongest during shoulder-width grip (closegrip), which has a balanced mix of adduction and extension (scaption in pic related). It also is a longer range of motion.

>>40275531

Np, have a great day~

>>40275566

Widegrip and closegrip are absolutely the same thing for the teres major as they are for the lats - aka longer range of motion on closegrip.

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>>40275577

This is incorrect (I used to think that as well, as you can see in pic related).

Here's my recent update on the issue:


I've addressed that widegrip pullups/chinups have more traps/rhomboids activation due to the need of performing the same range of motion but in a faster speed to keep up with the Scapulohumeral rhythm.
Well, after spending a couple of minutes thinking about this I finally, months later, realized I was utterly wrong.

In fact, closegrip pullups/chinups have a much higher range of motion for the scapular muscles (and thus are a much better exercise for the traps and rhomboids).

This is due to two things.
1: The initial 30 degrees of elevation being mostly glenohumeral only due to supraspinatus work (if you preserve the distance between the scapula and humerus here, the supraspinatus would literally be an useless muscle as it wouldn't be able to abduct the arm with the scapula rotating together).
2*: At full 180 degrees of arm elevation, you have 130 degrees of humeral angle displacement and 50 degrees of scapular angle displacement. At 120 degrees of arm elevation, you have 90 degrees of glenohumeral angle displacement and 30 degrees of scapular angle displacement.

This means that a closegrip pullup/chinup (180 degrees arm elevation) has almost TWICE the range of motion for the traps and specially the rhomboids compared to a widegrip pullup (120 degrees of arm elevation).

So, tl;dr: closegrip is better than widegrip for your traps and rhomboids.

>pic related is the outdated version of the article that needs correcting

*: The angles are approximations.

>>40275514
trappy whats a good novice-intermediate program to do after SS+accessories? I want something with more volume, im thinking maybe a 4 day ABxCDxx or ABCxDxx

>>40275567
damn i thought it was the opposite
norsie went to 11RPE cuz the FWB became more of a emotional abuser
so you get a successful one and the just keep inflating for unlimited gains

So fucking horny lmao

Help

>>40275615
have a tuggie laddie

>>40275615
deadlift until you cant feel

>>40275578

You faggot, I'm going to drive 8 goddamn hours to Columbus for a meet, stop whining.

>>40275597
>RoM is the same as muscle activation
the fuck trappy? All you have to do is do the lift to feel the burn in your lower traps during wide grip and feel it not at all during close grip.

Maybe you should sit out this one, it's a topic where actually lifting is helpful.

>>40275599

she will say TM

>>40275647

Which one, anon?

>>40275332
Did you vote for trump norsie?

>>40275560
out of 4 meets ive only had 1 that was more than 10 minutes away

lmao at all these country bumpkins

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>>40275650

>RoM is the same as muscle activation

Longer activation :)

When it comes to moment arm, it is the same as the scapular position only varies in degree of rotation it starts at in both grip widths.
Difference is widegrip requires a bit more strength from the humeral muscles per degree of movement, due to the lever arms of the widegrip making is more difficult to move the shoulder.

But when it comes to traps and rhomboids, the movement they have to do is the same (downward rotation and depression), just shorter.

>>40275599

There are some TM options here, including splits: http://imgur.com/a/l54a1

Other than that, you can try:
BLEST
28 free programs (Nuckols)
Candito LP

>>40275707

Living in Columbus is great desu. There's 3-4 USAPL meets in the city every year.

>>40275722
Great if you don't die in a car accident.

>>40275741

Minus the shitty drivers*

>>40275709
I can't tell me what's pissing me off more, the fact that you think this technical jargon is useful to anyone, or the fact that you think the meaning behind it is at all relevant. The last couple inches of the movement are carried almost entirely by the lower traps in wide grip, and lower traps are barely used at all at any point in close grip. This has nothing to do with RoM. Tell me trappy, which will work your bicep more, doing a half curl with a 40 pound dumbell, or a full RoM curl with air?

>>40275577
lats widen your back

lower traps thicken your back

>>40275647
>You faggot,

You mean your parents are going to drive you, because you're clearly 16

>>40275773
I mean they both do both, but what I meant by that is lower traps widen the actual skeletal structure of your back. They did for me at least.

>>40275770
listen. the bigger you're words? the bigger you're brain :)

>>40275785
>patronising
stop that

i got 1 plate ohp and 2 plate bench this week, but my squat and deadlift have been stalling at ~110kg/~130kg for like a month and I really want to get to 1/2/3/4 before the rugby seasons starts because after that I'm probably going to be too injured/fatigued to increas my lifts

this isn't a question or anything just a cool blog from a shit lifter

no pedo but I really want to be held by Frog ;_;

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>>40275785
Whats up justin, didnt know you browsed this site.

>>40275684

The "CBUS Lifting Co" Spring Classic one on April 1st.

>>40275785

>Micro-aggressing against orphans
stop that

>>40275819

I see, good luck anon. I'd be there but I'm running project memementum and meme master Tuchscherer said either do a meet or do project momentum, not both.

>>40275814
I've just submitted a tip to the FBI

>>40275791
I don't believe you but if you're this (>>40275770) guy then I like you, so I'll give you the benefit of the doubt.

>playing 8ball pool
>5k on the line
>against some German cunt with 100% win streak
>he just had pot the black
>I had 4 balls left
>starts mocking me in chat
>I'm pissed
>he fucked up his shot and didn't pot the black
>rage mode engaged
>managed pot all 4 balls
>just left with the black
>mug him off in chat
>pot the black
>won the 5k

Feels good

Fucking Nazi cunt

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>>40275770

>The last couple inches of the movement are carried almost entirely by the lower traps in wide grip

Incorrect. The scapulohumeral rhythm is 2:1 humerus to scapula. Your humerus doesn't (or shouldn't) finish the movement before your scapula. They work together, unless you have a pathological condition (which do exist, and are related to impingement issues with OHP and pullups since the scapula doesn't follow the humerus in the correct rhythm - meaning, the humerus finishes elevation while the scapula still hasn't finished rotation).

>and lower traps are barely used at all at any point in close grip

Also incorrect.
Even though the main function of the lower traps is upwards rotation (instead of downwards rotation done in the pullup/chinup), they are also able to do depression and retraction - thus helping with downward rotation as well.
This is due to their positioning and synergy with other muscles.

The lower traps are attached to the top of the scapula, meaning it pulls only the top down. They are able to perform upwards rotation with colaboration from the serratus, that pulls the bottom into protraction, and thus rotates the scapula outwards while retracting the top.
However, if they're working with the rhomboids, the bottom of the scapula is being pulled in, not out. This means that when the lower traps pull the top of the scapula down, while the rhomboids pull the bottom and middle section in and down, the lower traps are creating a resulting vector for depression and retraction.

>Tell me trappy, which will work your bicep more, doing a half curl with a 40 pound dumbell, or a full RoM curl with air?

Except the work your scapula has to do in both close and wide grip is the same (including moment arms and all), varying only the length of the range of motion.

>>40275830

The best part is, I got an email about a goddamn meet an hour away in Nashville a week ago, that I swear was not on the USAPL website when I was looking through their shitty calendar function.

>>40275849

It's "pocket," not "pot."

Goddamn Europoors

>>40275887

I got the email a week ago. The Nashville meet is later in April

>not watching puppy bowl

nigga what are you doing with your life

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squat done.

370x1 @9, failed 385

t-time to take what's there and #buildmomentum

>>40275986

>unironically getting outsquatted by Twinklex

Lads I'm terrified

When I lay on my back it feels like my abs move up into my rib cage

I can feel something move up and it pushes me down

I can't sit back up, its like something is pushing me down

Should I go to the hospital??????

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>>40276021
>tfw

>>40275807
mess around with your frequency and volume for squat and dl. you obviously have the right one for upper body, figure out what's right for your lower body.

Help me

Something is moving under my rib cage and trapping me when I lay down

>>40275871
The retarded assumption you're making is that scapulohumeral rhythm is the same for shoulder abduction and extension. I can assure you, it is not. Maybe if you actually lifted you would know that.

>though the main function of the lower traps is upwards rotation
...are...you serious? It's literally impossible to rotate your scapula upwards using your lower traps. A quick look at a diagram makes that obvious and you study this shit goddamn.

Skills test done
Squat-345@9
Bench220@10 (fuck this meme lift)
Deadlift-455@9
Time to #thriveinit

>>40275986
>>40276108
>>40276021

Videos?

>>40276133
Not for bench but I'll upload my squat and dead a little later.

I think I've herniated my abs lads

Omfg

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>>40275709
candito LP it is, and why 6 reps on heavy days and not 5?

>>40276094
>>40275871

also, you retract your scapula much more with wide grip, so your whole muh scapulohumeral rhythm nonsense is non-consequential anyways. Why don't you actually just listen to the people who do the exercises instead of trying to turn it into a math problem?

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>>40276034
>I can feel something move up and it pushes me down
>I can't sit back up, its like something is pushing me down
I had a similar thing two years ago. I believed it was alien embryo. I still don't know what it was because I stopped checking. no point going to a doctor since everything doctors do is telling patients that they are mentally ill. nothing happened since that time, only my belly has become larger.

>>40276034
>>40276076
By any chance did you board a ship called the Nostromo recently?

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>>40276094

>The retarded assumption you're making is that scapulohumeral rhythm is the same for shoulder abduction and extension

It is. Scapulohumeral rhythm is for ELEVATION, not abduction/flexion specifically.
http://www.sciencedirect.com/science/article/pii/S0268003307002148
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2857390/

>It's literally impossible to rotate your scapula upwards using your lower traps

See the pic on this post >>40275709

And the following scientific articles:
(Summing it up: The trapezius and serratus anterior muscles are considered to be the only upward rotators of the scapula and are important for normal shoulder function)
http://journals.sagepub.com/doi/pdf/10.1177/03635465980260022801
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2857390/
http://www.jospt.org/doi/abs/10.2519/jospt.2003.33.5.247?code=jospt-site
http://journals.lww.com/corr/Abstract/1992/12000/Scapulothoracic_Motion_in_Normal_Shoulders_and.24.aspx
journals.lww.com/ajpmr/Abstract/1988/12000/A_Biomechanical_Analysis_of_Scapular_Rotation.2.aspx

>>40276220
>>40276219
I'm going to the hospital :(

>>40275986
>We have the same squat max now
WEW

>>40276249
good luck. do you have a trip code? because i want to know what they will tell you. because, like i said, i have had something similar for two years.

>>40276208
Because 3x6 is more volume than 3x5.
Also,never question Candito's programming.It doesn't make sense but it works.

>>40275279
>diamond dozen

i think you met, a DIME a DOZEN

>>40276263
WEW

You still massively outbench me though, I just got an """""okay"""" single at 240lb

what's your dl nowadays

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>>40276208

>candito LP it is, and why 6 reps on heavy days and not 5?

Just to be different. Makes no difference really :p

>>40276211

>also, you retract your scapula much more with wide grip

Citation needed.

>Why don't you actually just listen to the people who do the exercises instead of trying to turn it into a math problem?

Because I know what I'm talking about :)

>>40276229
I'll put it in autist format so you can understand.

shoulder extension=higher stretching of lats per degree of elevation=higher activation of lats=lower relative activation of lower traps considering lower traps are stretched the same for both abduction and extension.

Simple isn't it?

>Summing it up: The trapezius and serratus anterior muscles are considered to be the only upward rotators of the scapula and are important for normal shoulder function
Summing it up: You think traps=lower traps. Your traps are attached to a bar on top of the scapula, your lower traps are the part attached to the inner endpoint of that bar. Therefore as an isolated muscle they can only retract.

Also address this please:
>>40276211

>>40276274
I will post about it tomorrow for you

>>40276301
No clue, I did 420x5, giving me an >e1rm of 470, after my first C6W cycle, like 10 weeks ago, and haven't come close to any PR since. I inflated my deadlift max on sheiko by 15 lbs though, and the sessions are still pretty easy.

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>>40276316

>shoulder extension=higher stretching of lats per degree of elevation

Wrong, the moment arm of the lats is (roughly) the same for both extension and adduction.
See pics on: >>40275581 and >>40275871

>Summing it up: You think traps=lower traps. Your traps are attached to a bar on top of the scapula, your lower traps are the part attached to the inner endpoint of that bar. Therefore as an isolated muscle they can only retract.

Since you have trouble reading the links, I'll quote for you:

- The middle and lower serratus anterior muscles produce scapular upward rotation, posterior tilting, and external rotation.

- Upper trapezius produces clavicular elevation and retraction.

- The middle trapezius is primarily a medial stabilizer of the scapula.

- The lower trapezius acts in upward rotation and medial stabilization of the scapula.

If you want to understand this in a easy manner, please look at the picture in the following post: >>40275709

>>40276343
1. but how will you find me? and how will i find you?
2. and in which thread will you post it? there are many PLG threads per day.

how is frog able to post here w/o getting banned

>>40276368
Because he's a mod

>>40275871
trappy, did you ignore my posts in the last thread on purpose? you don't like me? that's a terrifying way of dealing with undesirable people. :(

Any good songs for funneling my sadness and depression into rage and power so I can hit some heavy lifts today? Metal or rock would be nice but other stuff welcome too

>>40276396

>>40276396

>>40276396

>>40276396

>>40276396

>>40276389
>Metal or rock would be nice
ever listened to wood or plastic?

>>40276357
Predictions:
>you'll bench 3 plates before summer
>you'll deadlift 5 before the end of summer
>you'll squat 4 plates before 2019

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>>40276374

Oh sorry, I was out the whole day and didn't follow the last thread to the end.
Can you link your post?

>>40276405
Made me kek

>>40276304
>Citation needed.
It's literally impossible to retract your scapula close grip because your rib cage is in the way of your arms.

>Because I know what I'm talking about
except you've said multiple wrong things already. You have an impressive vocabulary on the subject I'll give you that...

>>40276361
>moment arm is the same thing as muscle activation
Oh god this is infuriating

>>40276424
*relief*

I thought you went away because my post had offended you.

>>40269925
>>40269980

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>>40276435

>>moment arm is the same thing as muscle activation

It literally indicates the lengthening per angular displacement/velocity.
Which is what you were talking about.
If you want to learn more about this check the following book: http://gen.lib.rus.ec/book/index.php?md5=0DEE3835F0411C98470B848609E93367

>It's literally impossible to retract your scapula close grip because your rib cage is in the way of your arms.

Retraction occurs DURING the movement, not before. It's part of the scapulohumeral rhythm, and occurs as part of downwards rotation of the scapula and depression.

>except you've said multiple wrong things already.

I've linked you 7 scientific text sources and 3 images from 3 other studies that sum up the whole thing.

And yet you say that I'm wrong even though I have evidence and you have nothing.

Is there any point in continuing discussing this with you when you would rather not accept the truth than try to learn from it?

Is it all because you can't accept that a girl like me can possibly know more about lifting than you?

>>40276427
i'm happy. on a serious note, i can't recommend you any music because – as a eurofag – i don't listen to rock and metal. we have electronic and classic music.

>>40276424
>>40276470
Oh, and also this: >>40270211

>>40276488

>Is it all because you can't accept that a girl like me can possibly know more about lifting than you?

You just summed up why most people hate you. Well that and the whole dick girl thing.

>>40276488
>It literally indicates the lengthening per angular displacement/velocity.
it literally doesn't. It indicates the angle of force on the lever. Completely not what I was talking about. It's bad enough when you try to talk biomechanics stay away from physics pls.
>http://gen.lib.rus.ec/book/index.php?md5=0DEE3835F0411C98470B848609E93367
>ctrl+f moment arm
>0 results
ok

>Retraction occurs DURING the movement, not before. It's part of the scapulohumeral rhythm, and occurs as part of downwards rotation of the scapula and depression.
And what is so fucking hard to get about the fact that it is IMPOSSIBLE to fully complete the scapulohumeral movement with close grip because your ribcage is in the way? Are you retarded or just that afraid to admit you're wrong??

>guise look I can link completely irrelevant articles from pubmed am I smart yet?
Kill yourself.

>>40276650
>Kill yourself.
You like this meme, don't you?

>>40276677
first time I've said it you can go back to fapping to traps now

You're right though I probably shouldn't say that to people who are mentally unstable enough to dress up and act like a girl

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>>40276650

>it literally doesn't. It indicates the angle of force on the lever. Completely not what I was talking about. It's bad enough when you try to talk biomechanics stay away from physics pls

This is the last thing I'll bother in this whole discussion. You've been proven wrong on everything else already, and I don't have time to argue with someone who doesn't care about the actual argument, just cares about trying to not be wrong

Pages (of the pdf, not the book notation) 49-52; 186-218

>The ratio of muscle belly length to muscle–tendon unit length is used to compute the speed of muscle shortening or lengthening in human movements. In force–velocity equations (discussed in chapter 3), muscle velocity is understood to be the rate of change of the muscle belly length, not the muscle–tendon unit length. Therefore, the muscle–tendon unit length is commonly multiplied by this ratio

Force-velocity equations:

>Tendon forces were calculated dividing joint moments by MOMENT ARM LENGTHS, and muscle forces were calculated dividing tendon forces by the cosine of pennation angles.

V = V0e^F/b - kF (go to pages 186-218 to learn more about the equations on speed/length)

>ctrl+f moment arm
>0 results

There are LITERALLY OVER 300 RESULTS for "moment arm" in that single book

Did you even open the fucking book?

>And what is so fucking hard to get about the fact that it is IMPOSSIBLE to fully complete the scapulohumeral movement with close grip because your ribcage is in the way?

I literally just did it.
It's literally how your body is supposed to function.

If you're having issues with this, you might wanna see a doctor. It can save you from getting issues with impingement in the future, and can be fixed with physiotherapy.

>>guise look I can link completely irrelevant articles from pubmed am I smart yet?

Except they were all relevant and directly addressed your points.
But you spent 0 minutes reading any of it, because you can't accept that you're wrong.

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you guys should be kinder to me

>>40275986
>have one lift stronger than internet friends
hell yea