/plg/ Powerlifting General

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SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

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

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

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

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

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

Dietmar Programs (translated by c’’,)):

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

>>40276365
Don't worry, I have a tendency to complain a lot

You'll see it

HELLO WHERE IS THE PROMISED HWO TO BENCH GUIDE 2.0 BY MR TRAPPY HERSELF

AAHH

>>40276416
You must be me then. Would you mind if we shared flat? I need a partner for listening to complaints.

>smash thumb while warming up for dl

do I strap up or wait til tomorrow to test??

>>40276451
Strap up

Keep lifting while you have the MOMENTUM

I'm gonna squat 415 today, raw

>>40276429
If you're from the UK then I unironically would

My first complaint would be some 11 year old Jewish kid just stole 500 coins and ruined my 11 win streak
Reeeeeeeeeeeeeeeeee

>>40276451
How'd you smash your thumb? Use straps

>>40276481
Nice

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Quick reminders:

- Don't tuck or retract your scapulae during OHPs. They should be free to rotate up.

- Don't tuck or retract your scapulae before doing a pullup/chinup (don't shrug either). They should start neutral, and be free to rotate down alongside your humerus during the actual movement, not before.

- Don't tuck or retract your scapulae during lateral raises. They should be free to rotate up.

Scapulohumeral rhythm is not only important for strength, but also to prevent rotator cuff tears. If you force an unnatural scapular movement pattern during lifts like those three, you put your supraspinatus tendon in an actual impingement position.

Scapulohumeral rhythm:
- First 30 degrees of abduction are mainly humeral. This is where the supraspinatus is the strongest, as it can pull the humerus without being lengthened by scapular movement.
- For the rest of arm elevation, the scapula rotates at a 1:2 ratio with the glenohumeral joint. So for 180 degrees of elevation, you'll have 130 degrees of glenohumeral displacement and 50 degrees of scapular displacement.

>>40276420

Work in progress.
I've been discussing it with Isley and other people, conclusions are still being drawn and thus it's still not ready.

>>40276417
>Bench
Almost certainly will get 3 pl8+ on my skills test

>Deadlift
I'll get very close to 5 pl8 on this skills test

>Squat
Hopefully on the skills test after prep 2, or at least close to it

>>40276482
i have left the uk but i consider coming back.
brexit is not encouraging me though.

if you also fap to dickgirls, that would be a bonus for me.

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when should i even add abs to this? thinkin tues and friday, and when should one use a belt, ive been using one on (Lmao) 230lbx5 squat

>>40276515
How much are you expecting to gain on your squat each skills test? If I can get 20lbs after I run another prep cycle I'll be very happy

>>40276507

will it put the lat meme to rest?

>>40276528
>if you fap to dickgirls that would be a bonus for me
:^) may I ask why :^)

Frog should do equipped powerlifting

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The fitness industry hates him because he was able to study the data and study the blade

>>40276535
I have no clue, would be happy with a 15 lb gain

>>40276533
And i dont get something, why is there only 1 set of OHP on upper heavy day? should i just not questions canditos methods?

>>40276539
because living a life being surrounded by people who hate you and everything you like is miserable.

>>40276547
Omg why would he post this fedora cringe

>>40276572
SAFE SPACE
A
F
E

S
P
A
C
E

>>40276547
I love M'Doctor PhD

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>>40275689
fucking christ no

>>40276481
>raw
Pls be kg

>>40276589
my home ffs. i'm not trying to appropriate public space for my safe space.

>>40276602
Of course it is

>>40276572
I getcha
Well I'll let you know tomorrow about my ab cancer or whatever
See yA

>>40276599
>when he voted for Gary Johnson and let trump in

Better than talentlex at least. He voted for trump "because he thought he wasn't going to win"

>>40276599
>picture
funny and terrifying.

btw i predicted in 2010 that anon from /b/ would become u.s. president. i got only one response, "god, take care of us if that happens".

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>flat back deadlift

>>40276543
top tier bait

>>40276547

i am very smart

i have phd btw

>>40276547
Layne is just a jacked fedora lord

>>40276617
keep well and let me hear from you.

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>>40276543
>>40276583

https://www.youtube.com/watch?v=YvKxtLdN-3s

guys look how strong I am

My friend wants to know how to get laid at a party

>>40276672
Be me

>>40276676

lifting without roids is a meme

>>40276681
y u no trip code?

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>>40276536

Unfortunately no. :(
That would need actual equipment that doesn't even exist yet, and an actual scientific study which means it will require money and labs and volunteers to test and a professor to be involved and etc.

In does involve the lats, though. But it's not just that.

>>40276589

I mean, it's your fucking home. It's supposed to be safe for you, you LIVE there.
Why would you live with a literal neonazi if you're a black dude?

>>40269925

>So how exactly has my body composition changed by becoming a massive potato coach again? SAME AS IF I HAD BEEN TRAINING ON RESTRICTED CALORIES. The ratio of fat loss to muscle loss was roughly the same.

Calories in, calories out :p

But if you stay couch potato for too long, your muscles will start to atrophy. But that will require more time than just two weeks.

>Should I into steroids?

There are pros and cons, depends on your goals and what you plan to do with your training.

If you plan on competing in powerlifting, more specifically in the IPF, you shouldn't use PEDs. It will get you banned.

If you want to look a certain way and/or put in less effort, and KNOW the health risks and side effects, and KNOW how not to fuck up your liver, then you do it if you want. It's your body, your life.
Just make sure you know what you're doing before jumping into it.

>Should I rather give up?

Do you have a goal to achieve?
If yes, you shouldn't give up.
If no, then you aren't giving up on anything.

>>40270211

Nah it's fine, why would that offend me :'3

>>40276681
Is this I study law

>>40276656
>https://www.youtube.com/watch?v=YvKxtLdN-3s
is it literally you? author of the video appears to be a youtube celebrity.

>More fuckin snow

LIVE ON VANCOUVER ISLAND THEY SAID

IT NEVER SNOWS THEY SAID

YOU WONT NEED A 4X4 THEY SAID

>>40276717
You're a Canadian. Don't be a faggot about it.

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>>40276710
>>40276709

>>40276676
Unfortunately my friend is good at lifting

>>40276507
see
>>40276650

>>40276689
Thank you :3. I must go now and I will read it carfully when I come back.

I've lost all my bounce and speed out of the hole

Wtf is going on

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>>40276627
mmmhmmmmmm it was toooootalllllyyy third parties that let trump in.

>>40276634
ikr

>>40276803
Where did you last see it?

>>40276543
Okay, why

>>40276847
You're autistic enough to enjoy it

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>>40276770

>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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>>40276847

taking juice and being stronger at raw than naturals at equipped is way funnier Froggy

>>40276883
You are probably right

>>40276838
You're a disgrace to British humour

>>40276904
im convinced esme is on his laptop Tbh

>>40276721
>faggot

stop that

>>40276916
No :)

>>40276904
I love dad jokes

>>40276916

Hank?

>>40276916
>self appointed plg policing unit

stop that

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you guys should be kinder to me.

>>40276982

and you shold stop wearing pajamas outside your house

>>40276890
>Tendon forces were calculated dividing joint moments by MOMENT ARM LENGTHS
Oh great, so moment arm is completely non-descriptive without also knowing the actual moment of force? Wow pretty much exactly what I said. Not to mention that's tendon forces, rofl keep putting up strawmans retard.

>I literally just did it.
>It's literally how your body is supposed to function.
Maybe if you flare your elbows which kind of ruins the point of close grip. Either way you're still using way more lat to do so because it is more stretched.

>But you spent 0 minutes reading any of it, because you can't accept that you're wrong.
No, I actually just took your word for their content, which was irrelevant.

You know why I can't accept I'm wrong? Because I actually do the lifts and can tell that I'm not. Seriously, is close grip using just as much lower trap something someone's actually told you or just you piecing stuff together based on some sad fantasy in which you actually know how the human body works?

>>40276982
I hope you're well buddy. We won't talk anymore but I'll be wishing the best for you.

>>40276982
damn you're lookin' BIGGER BY THE DAY ™

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>>40276890
>if you don't read 30 pages of jargon you're not qualified to speak to me

Saw some guy in my gym with a 5% jug lmao
Couldn't help but giggle

who is trappy and does he even lift lol?

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>>40276717
>"Vancouver is temperate dude you'll never see snow above 3 inches"
>massive fucking snowstorm for the past 5 hours
>>40276916
Don't be a faggot about it dude lol

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>>40277015

>Oh great, so moment arm is completely non-descriptive without also knowing the actual moment of force?

Nope, you are wrong again.
It's explained in the book in detail how they calculate every single thing.

>Not to mention that's tendon forces, rofl keep putting up strawmans retard

Literally the rest of the sentence: and muscle forces were calculated dividing tendon forces by the cosine of pennation angles.

>Maybe if you flare your elbows which kind of ruins the point of close grip

This is so stupid I'll choose to ignore.

>Either way you're still using way more lat to do so because it is more stretched

Because it has a longer range of motion LIKE I SAID, not because it stretches more per angle which is what YOU SAID and I have PROVEN WRONG again just like everything else you've said so far.

>No, I actually just took your word for their content, which was irrelevant.

So I give you a proof that you're wrong, and provide citations, and your argument back is simply "I didn't read it but it's irrelevant"?

lmaoing @ your life

Better to get some haemorrhoid creams for the anal blasting you're taking today.

>You know why I can't accept I'm wrong?

Yes I do. Because you're autistic just like most other Anonymous.
Too bad a 50kg trap made you look stupid in /plg/. Not sure if you'll ever recover from this.

Maybe if you read my posts and the sources I gave you, you'll avoid being shamed because of this again in the future.

>>40277038

I literally gave him PICTURES, literal DRAWINGS that even a child can understand. I simplified the whole thing for him before shoving over 10 scientific peer-reviewed sources that back up my claims and DIRECTLY prove him wrong.

I'm literally arguing with someone with lower IQ (intentional or not) than a 6 years old.

Do you wanna join in?

>>40276916
you must be so smart and mature because you police language on 4chan

>>40277092
>its wrong
>the book said so
>even though my direct quotation of the book agrees with what you said
HAHAHAHAHHAHA
>also my best argument is ur stupid
ok faggot

You give proof of strawmen. fuck off.

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>>40277127

Now turn around and open your mouth, your ass is too loose after all this.

Also, please start tripping.

>>40277144

SAVAGE
A
V
A
G
E

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>>40277092

>posses all this knowledge
>steal weaker than dumb Polack

>>40276635
What did you hit?

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>>40277182
Play nice Jakob

It's nearly 30 damn degrees in my gym.

Send help

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>>40277182

Athlete and coach are different jobs senpai.

>>40276507
so how do i OHP without fucking my shoulder

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fu k off

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>>40277220

See how his scapulae move in vid related?
Like that.

PS: It's a natural movement and your scapulae should already be doing it unless you actively try to tuck and depress them like in a bench press - or you have neuromotor issues.

>>40277236
Is this cp? Am I going to get vanned again?

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>>40277219

Im just meming dont mind me

>>40277202

should I give coach trappy my lifts to say whats bad with them?

>>40277237
im gonna assume im doing it right then k

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>>40277250
Nah your vids are for my eyes only baby

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>>40277219
superior feline coming through

>>40277237
yeah but who doesn't have neuromotor issues desu

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>>40277263

I should probably not give them and let Puddle coach me like she does all the time, right baaaby?

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>>40276396

>>40276396 (OP) #
>>40276412 #
>>40276396 (OP) #
>>40276412 #

How do i into candito bench form?

All these years i've always bench'd general strength style (forearms 90 degree to the bar) because football training.
Nowadays i decided to into powerlifting style of lifts more.
Today i tried to grip the bar extra wide like pic related and my elbow keeps collapsing forward & inward (into the direction of my lats) when the bar descends into my chest.

How do i into bench form like pic related? Use wraps? Train my triceps more?

>>40277262
move it out more gradually
learn jap grip
then jap grip+wraps

don't look at what happens when you move your grip out, just make sure your current benching is perfect and then start moving it out

you could do a majority of your work with a moderate grip and treat wider as an accessory until you get better at it, and move each of the grips out

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>>40277267
>>40277250

>>40277219
but youa re not a coach you are just circlejerking with needy virgins on 4chan ? _ ?

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>>40277293

hey now you can say whatever you want but dont attack my virginity, ok?

my bench keeps drifting forward over my stomach
i do ring finger on rings width
help

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>>40277281
If I'm being serious you should post the vids anyway since it's always better to have second opinions.
>>40277293
He won't be a virgin after I'm finished with him

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>>40277283

>Today i tried to grip the bar extra wide like pic related

He's gripping it max grip, which is index fingers on the PL ringmarks.
Try starting with pinky or ring fingers in the PL ringmarks instead, then move your hands out every two weeks until you reach max grip.

>my elbow keeps collapsing forward & inward

This is probably not a bad thing, you're probably just misinterpreting a normal movement.

If you're gonna touch low on your ribcage like candito does, you need an arch high like his to minimize elbow travel.

Do the stretch on pic related 3-6x per day every day. Start with going down slowly with the wall like it shows on the right, until you can do it on your own like it shows on the left.

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>>40277283

Also, try to imitate the bench set up of a strong lifter. Vid related is an example, but there are other ways of doing it.

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>>40277283

Using a foam roller or pvc pipe under your back can help with getting a better arch during training.

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>>40277317

ok d-ddady

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

https://youtu.be/HnnpOEcuo9E?t=49
https://www.youtube.com/watch?v=HnnpOEcuo9E

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>>40277283

And grab the bar like it shows on pic related.
This is called "jap grip", among other nicknames, and the purpose of it is to prevent wrist pain when pressing heavy weights.

(alternatively or additionally, wear wrist wraps).

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>>40277283

Pic related shows examples of how the jap grip looks like. The bottom right is the regular bench grip that most people use. You can see that it puts a lot more stress on the wrists.

>>40277324
trappy, how would your recommendation differ on bench form for general strength training and powerlifting?

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>>40277291

>>40277070

I got a foot here, how's the big smoke?

>>40277351
>>40277358

pls. It was bulldog grip waaaay before "jap grip"

>>40277431
truuuu

>skiing innawoods
>steeper, shittier area
>good skier, figure 60:40 I'll make it with out a problem
>three turns in, stop being upright all of a sudden
>end up moving rapidly downhill headfirst about 40 feet

A-at least my right knee isn't the one that hurts anymore.

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>>40277450
>not SKSing innawoods instead

>Frog has become a meme

>>40276158
Proud of you lad. .

>>40277283
You don't need to jap grip but most of the rest of the advice posted is good.

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>>40277417
15cm lol
Walks are gonna be comfy at night tho

>>40277479

Snow Vancouver is maximum overcomfy.

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>>40277479

I posted my lifts and Trapeiko didnt respond

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>>40277491
Probably because your form is fine then. Now come over and we can do some hip thrusts

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>>40277316

Think about pressing back and up, not straight up.

Like pic related.

>>40277361

>general strength

Use whatever grip width is comfortable for you, and get at least some arching going on in order to touch lower on the chest and prevent impingement. Retract scapulas. Bench 2x per week and OHP 2x per week. If wrist/elbow pain learn to jap grip or buy wraps.

>powerlifting

Train and stretch your arch every single day and arch as much as possible
Max+jap grip
Train a good set up sequence
Leg tension
Leg drive
Train the shoulder rotation
Train to get the bar motionless on your chest
Train paused reps often if not always
Train the bar path after the pause
Train the commands
Keep your butt flexed and as high as possible but without leaving the bench
Learn to meet the bar with your chest, and not just lowering it to the chest
Retract scapulae during the eccentric
Train consistency on where you touch the bar
Bench 3-4x per week
Focus most pressing accessories to strengthen your chest
Improve elbow stability and positioning during eccentric and pause
Prehab and mobility work
Have access to someone who can help you with pain before it turns into injury
Focus on a slower and more accurate descent
Find the best unracking position or train with a partner

The rest is training secrets ;3

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>>40277504

IM COMING

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>>40277144
>be wrong
>get weak ass strawman arguments beaten down time after time
>omg scapulohumeral rhythm! I'mma say it 50 times so people think I'm smart!
>I win! I win! Hey guys I'm winning the argument despite 0 relevant studies or points!
>after all the completely irrelevant pubmed studies have been exhausted, devolve to non-arguments and gay fetishism
what's next? samefagging? oh wait...>>40277168

Hey /plg/, friendly reminder that the "person" who gives you advice thinks that lat activation is exactly the same in exercises with two entirely different arm positions and lat contraction. Also has no idea what a moment arm is.

I'll start tripping when you stop giving advice. I'mma stop calling other people dyel faggots because they're never gonna live up to you on either front.

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>>40277344

Squat looks decent enough from this angle, just need to work on better bracing. Breath in, tighten up your lats and core while extending the spine. Stay tight.

Deadlifts look good, bracing is better than in the squat, you're using your lats to pull the bar into your centre of gravity and thrusting forwards with the hips to lockout.
I think you just need to be more explosive here, it looks like you're intentionally not pulling as fast as you can.

Remember, always try to be as fast as possible (as long as it doesn't sacrifice technique) on the concentric phase on every lift. Trying to be fast and explosive means you'll be activating more muscle fibres and in a quick manner, and will get stronger faster over time.

Also, pay attention to not let your knees unlock at the top of the lift. This is a soft lockout and can easily get you red lighted in competition.

My abs are all messed up
They are like super strained

Its like they've stopped working
I can't do a sit up at ALL
they feel like they aren't attached to me they are rolling around
They feel like they go into my ribcage when laying on my back
This has just come on over the past few hours after laying in bed

Trappy???

>>40277613
I thought you were going to the hospital as per the advice of the mentally unstable man

>>40277624
I said tomorrow
Also it seems to be getting worse and I'm spooked

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PATRIOTS FANS ON SUICIDE WATCH

Aside from being blatant propaganda, is 13 Hours worth watching as a mindless action movie where goodlooking white guys waste brown people?

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>>40277600

Im trying to improve my dl beacuse It was way worse (that why set up still takes forever) and Im just gaining confiedence about doing it now.


thanks Trapeiko

>>40277638
Was that the benghazi movie? It was shit

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>>40277613

I've never heard of anyone actually tearing out their rectus abdominis tendons, but what you're describing is pretty characteristic of tendon tears. Or maybe a huge muscle or fascia tear?

Don't worry, it won't get worse. So you'll be fine going to the doctor tomorrow.

Btw it won't get better either, you need a doctor. And if it's a complete tear, surgery.

>>40277677
All I did was lay in bed
If I need surgery I might just kms >.>

>>40277664
Damn. I need something to pass out to but I just can't watch pure trash.

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Going to a party in just a weeks time
Girls from 17 to 19

All this training is about to pay off

>>40277677
I've actually strained my abs twice before, and that was very painful.
I should note this isn't painful at all?

Perhaps straining my abs twice lead to this?

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>>40277510
Should my training grip be narrower than competition grip? Nuckols has suggested this

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>>40277692

I mean, tendon tears are not that bad. You can recover 100% even if it's a complete tear and you get surgery. And doesn't even take that long.

But I don't even know if it's an actual tendon tear, I've never heard of rectus abdominis tendon tears.

>>40277702
>Girls from 17 to 19
Please have a seat over there

>>40277697
I definitely wouldn't call it propaganda though it definitely told the story correctly. It was just written horribly, some of the dialogue was laughable

>>40277727
sure sure, I'm just shitting bricks rn
I'll let you know what the doctor says, but I'd rather not go see one as they've been incredibly unhelpful in the past (not their fault, I understand as soon as I mention lifting they have to suggest I stop)

Hopefully I'll wake up with things back to normal
he hopefully

>>40277751
Eh, I'll keep hunting. Thanks.

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>>40277717

Tendon tears aren't really painful. Muscle strain is, but that's something else.

Check the vid of the dude that tore his chest tendon bench pressing a WR attempt. He didn't even feel any pain, and it was a complete tear.
He got surgery, recovered in a few months, and was able to get the WR soon after.
So don't get too pessimistic about it.

>>40277719

In my opinion, only as accessory work.
Most of the work should be done exactly like in competition.

>>40277755

If it's an actual complete or near full tear you NEED a doctor and it won't heal on its own.

>>40277735
>I'm into older women anyway :^)

>>40277768
Thanks for spooking me, now I've got to sleep on this thought lol

Any reason it would happen well over 24 hours since last lifting?
The last thing I did was OHP and Push Presses .

>>40277757
Id recommend the Oj show of whatever it's called on netflix

>>40277757
Have you seen Kenny VS Spenny or Reddit and Morty?

They're good idk

>>40277778

Maybe you just fucked your tendon up to the very limit, and eventually just the basic movements of regular life were enough to tear what it had left attached.

But as I said, I've never heard of rectus abdominis tendon tears... though it's theoretically possible, obviously.

>>40277790
Yeh might give it a crack. It's like eight hours though, right?

>>40277798
I could rewatch some R&M I guess

>>40277800
Stop scaring me ;-;

>>40277820
10 I think but it's phenomenal. Only on the 1st episode though

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>>40277191
370sq, 240bp, 455dl at 204lb (pounds) bw

all were @9, but I'm gonna use them as my maxes for the 80% amrap and try and keep good form throughout the program

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>lost 30k (all my coins) to a middle aged woman on 8ball pool

how many pistol squats can you do? 0 here

>>40277854
Like 5-10 on my left leg
0 on my right leg
Left leg is an inch bigger lol

>>40277834
Just gives you more momentum to build. Are you gonna use those numbers for the 80% or the e1rm based on the rpe?

>>40276717
You live on the island? Where? I'm mid island

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Is OHP or Push Press 3x a week okay or is to much for shoulders?

Just wondering beacuse I do something like this 3x a week:

Push press (using 3x beg bench nucklos)
Pull ups 3x max
Dumbell bench press 3x8
Pendlay row (using 3x beg bench nucklos)
Ltes 3x8
curls 3x 8-12

and for lower I do C6W candito

>>40277870

Me too. Well, "mid" island. North of the 'hat.

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>>40277854

like 5-6 on the left leg and 3-4 on the right leg. Haven't really done pistols squats in forever.

>>40277882

Th ideal set x rep range for OHP is 0x0, 0 times a week.

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Starting to feel so much better in the gym again. Gonna increase maxes after this cycle before next cycles skills test.

Nothing was harder than @8 today

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>>40277898

I have veins on my shoulders do you hmmmmmmmmmm

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>>40277902

When is your skill test coming up? :3

Also did you check https://www.youtube.com/watch?v=sVpUCwc6xcU

>>40277891
You ever been to jims gym? 4 platforms and bumper plates but its full of old people

>>40277923
>>40277902
Elliot smith > Radiohead

>>40277922

When I trained OHP my 5rm was 135
A month ago, after not training it for 4 months I hit 135 for 11 reps.

>>40277927

Nope. Where is it? You guys getting shit on as bad as I am by this white crap?

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>>40277945

>implying it's even the same style of music

Also nick drake > elliot smith

>>40277952
Its in parksville. Yeah a lot of snow for the island but in from 'berta so this is fuck all

>>40277954
Elliot Smith is the worlds greatest musician and there is no other musician that makes me crave the bitter sweet release of death like he does.

>>40277945
You can't just blanketly say that

>>40277923
5 more weeks?

I'm starting to look like a /bigguy/ again

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>>40277952

but im doing anything to avoid benching

benchlet confirmed

>>40277970
Well I just did
Cuz it true

>Radiohead how to disappear completely
>I don't know what he's saying but I guess I'm supposed to sad or something

>Elliot smith Going nowhere / Miss Misery
>there's no reason to be alive

>>40277820
if u like R&M watch bojack horseman on netflix

>>40277964
>Yeah a lot of snow for the island but in from 'berta so this is fuck all

I hear ya lad. It's where my senpai is from. It's still enough to shut down the other drivers, which is all it takes. Especially considering mainroad has like, six plows.

>>40277973

Bench more.

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>>40277967

Yeah I remember the first time I learned about Elliott Smith as well :3

kek

>>40277970

Nice!
What maxes are you using to train with rn?

>>40277984

>he thinks radiohead is supposed to make you le feels sad

get out of here normie reeeeeeeeeeeeeeeee

>>40277834
>literally weaker than Fat Retard, Lith and probably blueshoes

How are you going to recover from this?

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>>40278001

more like

>get your form right
>20kg up from one session

>>40277967

Ah to be 14 again

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>>40277923
Radiohead is not good Trappy lmao

>>40278002
What emotion am I supposed to get from Radiohead? Seems pretty sad to me.

>>40278015
Dood just cuz ur 15 doesn't make you old

>>40278015
stop that

>>40277283
>>40277324

But he's dropping it right below his nips, now THAT low into his stomach.

Also. What is max grip and what does that have anything to do with PL meet rules?

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ugh when i got some feels i need to lift out but tomorrow is my fucking squat day

>>40278050
Time to deadlift

>>40278062
but its my fucking squat day

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>>40278017

>he listens to good music

lmao hanke cmon

>>40278029

You might get it when you're older.

>>40278042

Max grip = widest grip you can use in competition = index finger in the PL ring marks of the barbell

>>40278065
not anymore it isn't

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>>40278062

moo get out

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>>40278069
thx

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>>40278071
Who dis

>>40277510
my bench feels wayyyyy better when I do the red one...

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>>40278085

YOUR GRESTEST NEMESIS YET

>>40277510
Thanks trappy-senpai

>>40277882
>>40278126
I'm also doing OHP exclusively for a while, 4x a week coupled with push pressing.
So perhaps we could be friends?

Currently at 70kg, aiming for 90kg before I consider doing the worst lift >bench ever again

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>>40278068
>willingly subjects herself to terrible music
Lol what a cuck desu baka senpai

If I do mainly close/medium grip for a short period of time (2 weeks ish) and minimal comp grip benching, will I get weaker off the chest?

>>40278132

You mean aiming for 90kg push press?

We can make friends I t-think

my bench is just pathethic almost 2x weaker than squat and not to mention dl

>>40277840
y-you bet all your money?

>trappy
>poutine
wow /plg/ right now is fucking terrible

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>>40278136

>still stuck to this plane of existence by the passing pleasure of "good things"

>>40278158
Strict press muh dude. I couldn't care less about my push press, its just an auxiliary lift.
I want that bodyweight press before I bother with bench again.

I have short, thick, manlet arms, but bench just never went up.
I've already hit a 5kg OHP PR this past week, that shit can be brute forced up, unlike bench which is all form and technique I swear.

Anyway who is dis?

>>40277510
my main cue lately has just been to keep my forearms perpendicular to the bar and the ground, will that lead to good form? It's felt p comfy.

>>40278183

Pole from discord

90kg strict press is fucking noice my man

>>40278207
not there yet, but its what I'm aiming for, overhead press has always been the stronger lift for me, despite rarely training it.

I don't know who pole is, surprised you knew me.
Ill see you around though, if you keep tripping.

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>>40278216

ohh you know me good enough moo

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>>40278178
>mfw I have transcended the ultimate realm of all possible auditory experiences and have gained a newfound appreciation for the truly great works of music which a trap from Brazil cannot comprehend
>mfw they are still all in musical purgatory while I have already ascended to the heavens

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>>40278220
oh u dis nigga

Hmmmm

can anyone get a sitrep from sean?

I'm afraid he'll do something rash, considering the way his team is getting btfo

>be depressed
>go to gym
>lift, set 5lb squat PR, hit some nice bench and deadlift volume, hit a squat rep PR
>feel happy
>come back home
>eat a hamburger and drink chocolate milk alone
>think about tfw no gf
>be depressed again

I wish all I had to do in life was lift

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>>40278223

>mfw I have escaped the prison of realms

>>40278011
angry sex with the gf

>>40278240
Fucking holy shit I drank too much chocolate milk I wanna puke

>>40278246

gf (male)

>>40278240
if you're so beta and feminine that not having a partner makes you depressed then a gf not gonna solve anything.

>>40278263
It's not just Tfw no gf, it's one of many things making me sad

I was just thinking about that in particular at this instance

I know a bf or gf won't cure me but it'd help I think

>>40277283
>choosing to be weaker just to put up larger bench numbers
never gonna make it

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>>40278243
>mfw I have no face but is actually a universal conglomeration of consciousness
>mfw I'm actually arguing with myself

I'm allowing myself 1 Elliot Smith song

Right now my sadness is 0/10
I'll report back where its at after

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>>40278280
as wheeler told feynman, "they're all one electron!"

and if electrons, why not our souls as well?

>>40278295
I get it, me.

I want to die

>>40278314
elliot smith that bad huh?

>>40278347
https://youtu.be/HsixXCnYVfA
https://youtu.be/VRLE-J-9gl0
https://youtu.be/qs5wIJlUK1o
https://youtu.be/gF9MUnkIlQc
https://youtu.be/vYcQBp5t4VA
https://youtu.be/TZ8xEcmNZhs

Cause I'm bored, do me a favour and listen to every single one of these while laying in a dark room, spend the entire time thinking of the person who has hurt you most.

Then come back here and tell me how you feel.

Not trying to prove anything. I am just bored lol.

>>40278370
>>40278370
>spend the entire time thinking of the person who has hurt you most.

but... that would be me

>>40278370
what if no one has hurt me??

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>>40278399

>>40278314
>I want to die
If you want to accomplish something, you have to NEED it.

You don't NEED to die right now, so you don't.

Time to step up your game.

>>40278413
then why are you here

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>>40278370
>singing
>muh lament bass
>muh shitty overlaid triplets in the vocals
Lmao he's explicitly telling you how to feel about the music mate, both in the lyrics and in the title. Probably the least pure way of conveying anything through music and it speaks volumes about yourself when you're feeling actual emotion from this.
This is so pathetic that it's actually making me sadder than the music lmao.

>>40278399
>>40278413
Get hurt first I guess

I forgot about his saddest song
https://youtu.be/FuxAjkzD2pw
>no lyrics because he killed himself before finishing it
>titled see you in heaven

Also how the hell have you not been hurt by anyone...

>>40278427
to get big for rugby

also troll mentally ill tripfags

>>40278435
>>40278440
Prove me wrong:

Both of you faggots have less than a 375 wilks.

>>40278447
you're right, my wilks is 0

>there are seriously people IN THIS THREAD who haven't been hurt by anyone

Wtf it's almost as if you faggots have healthy relationships

>>40278467
Or we're not just whiny pussies who hang on to their past or think that every little negative thing is "others hurting you". I grew out of this phase when I was 13.

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>>40278440
>Also how the hell have you not been hurt by anyone...

>too autistic for wimminz
>too big for bullies
that's it I guess?

>>40278475
Yeah, okay.

>>40278467
Everybody gets hurt. Some of us just get the fuck over it and move on with our lives.

The ones that let their hurt define them become whiny pussies. Or transexuals.

>>40278446
https://www.psychologytoday.com/blog/your-online-secrets/201409/internet-trolls-are-narcissists-psychopaths-and-sadists

>>40278485
T H I S

>>40278485
>>40278493

bit judgemental?????????
See
>>40278491

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>>40278480
I can bully you just fine.

>>40278491
well I'm definitely those things but no one's hurt me.

I mean I had one friend who went kind of crazy but I realized that was really only cuz we did a bunch of acid together and sort of my fault

>>40278507
>implying I won't just count to 10 and walk away
You've got no chance.

its dead and gone
for a matter of fact

it may be for the best...

you said some things you can't take back
honestly i guess

>>40278502
>bit judgemental?????????

Nah. Trappy and Sean are both textbook narcissist personality disorder.
>Often, in fact, it seems like there is no real purpose behind their comments except to upset everyone else involved. Trolls will lie, exaggerate, and offend to get a response.

>... scores were highest among people who said trolling was their favorite Internet activity.

Think about the sheer time that those faggots spend here, acting like cunts.

>>40277870
>>40277891
where are the fucking jobs

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>>40278518
Well, you were bullied out of the discord so it's not exactly difficult to get to your silly emotional insecure ass lmao.
>count to 10
There weren't even that many people in the safespace server you set up for yourself where you ran and hid in after getting absolutely demolished on the official plg server lmao what a fucking joke.

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I'm so close to unironically adopting a malamute

Just think of the conditioning / cardio gains

(And imagine cuddling up to a pupper the same size as you)

>>40278549
this might work a bit better if I had literally ever been in the plg discord or any discord for that matter

seriously whoooo the fuck are youuuuu

>>40278551
I don't think you should be adopting and raising anything desu when you can't even take care of yourself lmao

>>40278551
I have a friend who breeds huskies and malamutes

they are garbage family dogs that have zero loyalty, take them off leash outside and they are gone forever

>>40278154
Someone answer this question

>>40278562
yeah um but they're cute

>>40278557
You're not moo? wtf why are you acting this autistic about songs then?

>>40278573
Even I'm not doing that ffs

>>40278551
Get something more manageable

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>>40278582
Ok this is getting confusing can one of you trip so that I know who to bully?

>>40278592
you better stop trying to bully me or I WILL report you

>tfw I'm the only person here that browses /r9k/
>tfw no powerlifting robot friends

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>>40278604
you should stop that

>>40278601
Well you're probably a literal who so you're not really worth my time desu

>>40278604
you're probably weak as shit, less than 1000lbs total and have never competed

so, you're not really a powerlifter

>>40278573
literally said nothing about songs I just made a joke about these two coincidental posts
>>40278288
>>40278314
then said no one has hurt me. I've never even heard of this elliot smith character I don't like any music besides rap

>>40278604
I don't get the point of r9k???
Women suck, yes, so go gay????

>>40278625
so moo is worth your time????
Are you a cow????

>>40278631
>besides rap
Oh no it's retarded

>>40278631
>besides rap
Oh no it's retarded

>>40278640
I bully moo because he enjoys it like a good little boy and I get paid by the government to do so.

>>40278644
https://www.youtube.com/watch?v=PBmQnh4eS_w

>>40278650
What grown ass man plays maple story anyway

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>>40278275

>but it'd help I think

It will make it worse. And then it will be over, and you'll feel even worse.

Your happiness depends on you, not on other people.

>>40278537

>Think about the sheer time that those faggots spend here, acting like cunts.

Implying I troll, ever.

>>40277735
Age of consent in many US states is 16.

Age of consent in the majority of Europe is 14 or 15. Until very recently Spain's was 13.

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>>40278673
I play MS and pretend to be a healslut trap so that I get paid to camwhore for 5 seconds by depraved NEET virgins like you lmao

>>40278695
I always play as girls on games because people treat me nicer and sometimes let me win

Then this middle aged woman took my 30,000 coins FUCK

>>40278714
Did she at least let you fuck?

Trappy made a new thread so I'm going to make another and post mine first
:^)

>>40276717
FUCK FUCK FUCKING SHUT THE FUCK UP YOU B.COLUMBIANS ARE SO FUCKING INSUFFERABLE.

NOBODY GIVES A FUCKING SHIT ABOUT YOUR RAINS
NOBODY GIVES A SHIT ABOUT YOUR "ugh can't believe its so foggy today"
NOBODY GIVES A SHIT ABOUT YOUR 25 DOLLAR STARBUCKS COFFEE
NOBODY GIVES A SHIT WHATS THE % OF BCIT GRADUATES THAT GET TO WORK IN SILICON VALLEY
NOBODY GIVES A SHIT HOW MANY PEOPLE GET ATTACKED BY MOUNTAIN LIONS EVERY YEAR.

AND LASTLY NOBODY GIVES A FLYING RACOON SHIT HOW FUCKING COLD YOUR -4C WINTERS ARE.

I LIVE IN WINNIPEG,CHRISTMAS EVE WAS -56C AND I LIFTED OUTDOORS IN SHORTS
I DEADLIFTED UNTIL THE SKIN IN MY PALM BLEEDS AND THE BLOOD FROZE THE BAR INTO MY HANDS. THEN I GO OUT AND EAT DRIED MOOSE JERKY THAT I KILLED WITH MY UNCLE

SHUT.THE.FUCK.UP YOU FUCKING HIPPIES ARE WORSE THAN QUEBECOIS

>>40278626
Total is more than 1000lbs@66, and I'm competing in two months (USAPL)

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>>40278744
Typical Quebecois ladies and gentlemen

>>40278710

>>40278710

>>40278710

>>40278710

>>40278710

>>40278679
>Implying I troll, ever.
Your name is a troll. Transsexualism is NOT normal, but you flaunt it. For attention.

>>40278744
what's manitoba like anyways

i've been to every province expect manitoba because it just seems like a shithole filled with alcoholic indians that hate whites

>>40278780

>20 posts early

Poor form.

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>>40278784

Powerlifting isn't normal either. And neither is being a 4chan poster. Or hating people for no reason. Or being a NEET. We can go on all day really.

>>40278793

30*
I'm just avoiding dog threads and omg I'm depressed threads tbqh.

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>>40278802
>Powerlifting isn't normal either.
In this general, it should be.

>And neither is being a 4chan poster.
It attracts the niche. Which is why it has so many boards. Have you tried >>>/lgbt/ or >>>/soc/?

>Or hating people for no reason.
I don't hate you. I don't care about you at all. I just find your attention whoring annoying. Your arrogance is abrasive, as well.

>Or being a NEET.
You aren't even gainfully employed in a career yet. Speak for yourself.

>We can go on all day really.
You can, for sure. The rest of us lift, work, and procreate. All things you do not.

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>>40278842

>In this general, it should be.

You can argue the same thing about me or my name or whatever you want.

This general isn't yours m8.

Also stop attention whoring with shitty baits please. This thread is for powerlifting only.

Wew just had to help my friend out of a snow drift lads.

>Functional strength

>>40278867

gentle reminder.

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>>40279255

Is being able to dumbell bench (combined) your own body weight for 5 reps considered strong?

For example if you weight 180lbs, benching two 90lb dumbells for 5 reps.

>>40279716
Eric Spoto benched 210lb db's for like 17 reps, that's what I'd consider strong. But yeah, benching bodyweight for reps with either bb or db is pretty decent.

>>40278802
Holy fuck lmao you got baited hard

>>40279897
>with either bb or db

But dumbell bench is far harder.

>>40279307
hey babe why dont you go ahead and make me a sandwich

>>40279897
>only the strongest bencher in world is strong
Please Fug off with your bullshit

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Two faces from which you can choose
Two faces and neither are you

>>40277624
>the mentally unstable man
For the longest time, I thought you meant me. I couldn't sleep because of this. It was only when I woke up that I realised you meant trappy. Your description failed.

>>40277719
>Should my training grip be narrower than competition grip? Nuckols has suggested this
He suggests you get a "decent amount" with a "slightly narrower grip". He does not say that all your training should be with a narrower grip.
Please see the difference.

>>40277719
>reading nuckols infinitely long and dreary aritcles

Don't use him as a refernece to base your training off.

>>40280199
Ok my nigger thanks for the information

Asked in troll general.


About SS, is it better to not to alternate the weeks so that it's always ABA which means I'll be benching and pulling every Monday and Friday?

Is it possible to squat in off days as technique work or would the load be too small?

Finally, if I bring my heel back as far as I can to bend my knee as much as possible while seated, there's a small pain in my knee at the very end of my ROM anyone else lose have this?

>>40281419
Yes.
Only alternate when you stall

>>40280670
i didn't mean trappy
i meant the guy who believed he had an alien in his stomach and the government was conspiring against him