/plg/ - powerlifting general

Hello

2nd for doing sustainable programming

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Gentle reminder to take ownership of your training.

Slow, steady, sustainable progress is the path to +400 wilks.

And if that fails, do sheiko and suck off trannies and enjoy your eventual burn out/suicide.

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>>40317747
Hello

Third for don't fall for the twink meme,

>>40317797

>when you miss a pound sign

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>>40317796
How's training going amigo?

I have a competition in two weeks and I don't know if I'm going ot be able to

>hit depth in my suit
>touch in my shirt
>lockout my deadlift

So exciting :)

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>>40317831

still no squat improvement in like half dacade

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>>40317821
I'm getting bigger, but I'm not getting stronger.
Looking on the positive side, getting bigger will eventually help me get stronger, so it isn't all bad.

How has your training been?

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>>40317831
Equipped sounds pretty fun (with the exception of equipped squats), what are your current eq maxes or projected maxes?

>>40317843
I feel you. That's been my life last few years

My training has been amazing. I'm gonna try to go beltless today but that might be tough. I'm feeling the fire again though, I definitely want to lift now, instead of dragging through it

>>40317831

Lol just open raw with every lift :^)

>>40317841
Untrue

>>40317867
it is!

I'm really hoping for 300/210/336 but my 2nds are 287.5/205/317.5 and my reality is very possibly 270/200/325

>>40317884
>Do raw opener
>really light because effectively 4th warm up
>run back, get equipment on, do last equipped warm up, run back out and do opener on the platform
>do 2nd attempt third

Yeah nah that's too hard.

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>>40317873
I get ya, I'm definitely in the position you've been in, dragging myself through each session, getting done what I had planned as if it was a job.

Happy to hear you've found your spark, are you still lifting around the same numbers? Should be cool to see you squat 2x bodyweight again, perhaps this time for reps
>:^)

Hope it goes well senpai

What would be the appropriate weight category for someone who is 6ft?

Im 200lb, at about 15@bf but my lifts are pretty average 415lb squat, 540lb DL, 265lb bench.

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>>40317895
I remember seeing you unrack 220 for bench, did you not get the lift? 210 is damn good regardless, even 200 is good.

Weirds me out how you've improved on your bench.
Would you account it to your Japanese cheating secrets? I tried mimicking a jap bench but every rep was super grindy and pretty uncomfortable tbqh.

>>40317963

93kg if you wanna be a bitch. 105kg minimum if you don't want to suck.

>>40317971
I didn't touch, I've loosened the shirt more and now I can play with 200-205

This is equipped yeah? Raw my bench is 155.

>>40317979
Im not sure i would be very strong at 93kg, i would have to compete with manlets who have way more muscle on their frame.

>>40318000

It's fine until you gain more weight. 105 is the minimum if you don't want to suck. You'll probably still suck.

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>>40317994
Oh I see, I thought you were touching with 220 off the bat.
That's what I mean, you had a notorious 120kg bench and now you're almost at 160kg, which is respectable IMO.

How did you change it around?
>asking cause my bench hasn't budged in a whole

>>40317994
>Raw my bench is 155.
*147,5

>>40318043
Movedi nto the right weight class

see >>40318019

Question for trappy.

Whats the point of a volume workout? I saw in last thread you posted a bunch of google docs and one was volume so im curious and you seem eager to answer questions.

>>40318000
If you want to compete on a national or international scale 105 or even 120 is probably a good choice. But if you don't aim for that it doesn't matter imo if you compete in 93 or 105. It's more of a question how much fat you think it's acceptable to carry on you.

>>40318121
Really? 40kg on your bench from moving up a weight class?

>>40318143
It was actually 130 at 93, I put 10kg on it over a year

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>sorry i've been really busy, we should definitely meet up soon though
it's never going to happen

going to bench without a spotter, hope it kills me

>>40318149
Everybody plays the fool

>>40318124
>Question for trappy.
>Whats the point of a volume workout? I saw in last thread you posted a .
No.

This is powerlifting General. So take your basic bitch question back to the sticky where it belongs.

And after you get the answer to your question from the sticky, then go look for faggot attention at LGBT

This is not gay Brazilian dick sucker General.

>>40318149
But what a fool believes he sees
No wise man has the power to reason away
What seems to be
Is always better than nothing
And nothing at all keeps sending him

>>40318221
>This is not gay Brazilian dick sucker General
Considering /plg/ is nothing but trips blogging with one another I dont see why you would be offended by that.

>>40318251
My MAN! This is easily in my top 3 favorite songs.

He came from somewhere back in her long ago
The sentimental fool don't see
Trying hard to recreate
What had yet to be created once in her life

>>40318278
https://www.youtube.com/watch?v=WflkuBweSYo

This is a pretty good song, too.

>>40318272
>This is not gay Brazilian dick sucker General
>Considering /plg/ is nothing but trips blogging with one another I dont see why you would be offended by that.
Don't get me wrong most of them are bigger faggots than you are.

If you don't know how volume Works in regards to strength exercise it's literally a five-minute Google search away. Which is a better solution than evoking the narcissistic tranny that ruins this 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

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why is Rasputin begging so much to be bullied?

>>40318416
Reddit is stealing youre spreqdsheets

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>>40318124

You're talking about the dietmar programs?

The competition programs are a peaking program, aka to get you ready for competition.

The volume programs are preparation programs to be used in between competitions, aka to get stronger and build muscle mass.

You're supposed to start training with the volume program, then when the competition is near, start peaking.

>>40318462

I don't own the programs, so that's fine :)
I'm happy that it's helping them as well.

What are some conventional bodybuilding movements?

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>>40317873

>feeling the fire again

A L L A B O A R D
L
L

A
B
O
A
R
D

#boardie400w2017

>>40318494
>What are some conventional bodybuilding movements?
Variations of the big three with longer ranges of motion and lighter weight. Close-grip bench press. Overhead press. Tempo squats. Olympic-style squats. Stiff-legged deadlift.

That stuff can be programmed fairly traditionally, just in the higher rep range for the sake of your joints since you'll be using a little bit less weight

Dumbbell work is great. Cable work is great. And since you're not dumping all your energy into trying to just flat-out get stronger, you could handle more of the fluff volume.

7 reps for an 80% amrap on squats is pretty normal right?

Im building momentum

>>40318573

Yeah 7-8 is entirely normal for either one.

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>>40318529
Thank you :) helps a lot

>>40318573
Yeah I got 7 on squat and bench both at an rpe 9

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You know, I hadn't been feeling very motivated with my own lifting. Had been doing it lightly since I came back here.

But the fact that so many people get triggered because I competed against the same sex and tell me I shouldn't, lit a spark in me again.

I really feel like competing again.
Maybe 52kg class this time?

squats above 3pl8 are easier than lighter weight cause otherwise its uncomfortable to get to depth with my hips

how do i loosen them

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>>40318504
400 wilks is a good milestone but the real goal is a pinch higher

>>40318798
>But the fact that so many people get triggered because I competed against the same sex and tell me I shouldn't, lit a spark in me again.
>I really feel like competing again.

Have you considered competing again because it will make you a better coach, and because it is enjoyable to train and compete?

Competing just to spite some people on the internet doesn't seem like a very solid motivator. I'd expect better sports psychology out of someone that reveres themselves so well as a coach and trainer.

You should be more compassionate towards people that are uncomfortable with transsexuals. Being a transexual is not normal, so don't try to normalize it. Transsexuals deserve to seek happiness and prosperity, but it should not be at the expense of others.

People born with polio won't be able to run alongside Usain Bolt in the Olympics. Unfortunately some people born with gender disorders shouldn't be able to compete alongside athletes that compete ethically within their own gender.

This is not a personal attack it's just the way it is.

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>>40318798
You should do a PL meet too. It wouldn't disrupt WL training very much.

>>40318819
Check
https://www.youtube.com/watch?v=JawPBvtf7Qs
https://www.youtube.com/watch?v=y5EO8mPonO0

>>40318819
I like to do pause squats at light weight for a really long pause. Like 10 seconds, letting the weight help me stretch. I take big breathes while I'm doing these. I think Greg Nuckols does these.

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>>40318852

#boardie420w2017

>>40318872

>Have you considered competing again because it will make you a better coach

It won't. It will make me a better athlete. If I want to be a better coach, then I should spend my time preparing lifters and coaching lifters through training and competition - and not waste time making myself stronger.

>You should be more compassionate towards people that are uncomfortable with transsexuals

Why would they care what genitalia or chromosomes I have? lmao
And why should I be compassionate towards people being triggered by meaningless stuff about me that I cannot change?

>Being a transexual is not normal, so don't try to normalize it

Who the hell wants to be normal?

>Transsexuals deserve to seek happiness and prosperity, but it should not be at the expense of others.

Who the hell is having any EXPENSES besides myself?

>Unfortunately some people born with gender disorders shouldn't be able to compete alongside athletes that compete ethically within their own gender

What makes it ethically wrong?

>This is not a personal attack it's just the way it is.

Except the way it ACTUALLY IS is that I'm allowed to compete.
So I'm sorry the institutions that control these things don't agree with your opinion.

>>40318935
>It won't.
Heard it here first.
Personal experience has no use in coaching.

>>40318935
What Don't you understand about being born a man giving you life long advantages over those born as women therefore making it unfair to make them compete against one another don't you understand? It's simple and it's fact

At what point does it make sense to start Intermediate Sheiko?

If I go to a meet wearing a skirt and tell them I identify as a woman, they have to let me compete against women right?

>>40318928
Nuckols does them but he will pause for like 30 seconds to a minute

>>40318989
Thanks to buttmad trannies, that's how high school sports in the us works now.

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sorry friends but im gonna have to rev this engine up again

day 39 with chest and upper back pain, hasnt been as bad as the first 4 days but it still hurts to take deep breathes at times

tell your chest you love it, or it will get sick of your shit and say 'fuck you mate' and not tell you why

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>the year is 2047
>olympic powerlifters discuss in anonymous forums how you shouldn't compete if you were born with godtier proportions
>it's ethically wrong because other people don't have your proportions therefore you have life long advantages in the sport
>IOC says they will allow every level of body proportions to compete
>people lose their minds

>>40318946

I've already had personal experience. I don't see much else I can gain from it that will improve my coaching. Me getting stronger won't make my coaching better.
On the other hand, I can see MANY things I can gain from coaching more people through training and competition.

See, what 95% of the people seem to misunderstand is that coach and athlete are two separate jobs. The skills, talent, and knowledge required for each are not even close to being the same.

If you need experience for your coach, you have to coach.

>>40318953

What advantages?
Trans women have been allowed to compete against women in the olympics since 2004, and so far ZERO have been able to even QUALIFY against women.
Heck we got hype in 2016 because ONE trans athlete ALMOST qualified, but still failed in the end.

So where are the advantages?
Are they hiding them from us?

>>40318989
>>40319017

You cannot be hyperandrogenic (regardless of cis or trans), and you have to meet the hormonal requirements and do the tests in the proper time period as specified in:
https://stillmed.olympic.org/Documents/Commissions_PDFfiles/Medical_commission/2015-11_ioc_consensus_meeting_on_sex_reassignment_and_hyperandrogenism-en.pdf

>>40318798
Why don't you compete against men? You are physically a man, after all.

>>40319066
In US public hs sports, you don't need any qualification to compete as the opposite gender. You just have to be mentally ill enough to want to.

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>>40319088

Because I'm a woman?

>>40319096

I don't live in the political-shithole that is the USA, so I don't care.
Fix your own country's problems, don't blame them on me.

>>40319111
You are so delusional if you actually think you are a woman.
Holy shit.

If you compete, its disgraceful and extremely offensive to the other competitors, Making a mockery out of the competition.

>Trappy competed against women
what the fuck

>>40319124
Stop arguing with a delusional man, you have more chances convincing a wall that it's a door

>>40319066
I guess trans women are like what, 0.1 max% of the women's sporting population. You think if 0.1% of competitive athletes used steroids, any of them would be champions? Almost certainly not. I guess in that situation we should let them compete against drug free athletes too because surely PEDs offer no advantage
Absolute delusion
Kill yourself

>>40319111
Arent you scared of being exposed at competitions when you have to take a piss, by walking to a mens bathroom.

i love how trappy has evolved from baitee to baiter

good job girl

CROOKED SPIN CAN'T COME TO REST

>>40319166
He spread his delusion for so long, that its impossible to know what is bait and whats not coming from her.

Kudos if it was all an act. long con

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H Y P E

>>40319200
How are you gonna store your 16 shakes?

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>>40319124

3/10 please be more creative with the baits.

>>40319145

Silver medal in a local comp.
The first place was a weightlifter (the only actual WLr besides myself) and outturtled me by a large margin.
The third to 6th place were crossfitters mostly just doing it for fun. Most just power cleaned/power snatched the lifts.

>>40319163

Why would I go to a men's bathroom?

>>40319160

So you pretty much just confirmed that allowing trans women to compete makes no difference, since they will never be able to win against genetically-perfect-for-the-sport cis women.

Also, trans women can't have high test levels. It's controlled for a long time period in order for them to be allowed to compete.

>>40319166

The best part is, I don't even have to make up the baits.
I just say how things are and people lose their shit.

>>40319216
I'm gonna make myself a 2 litre shake, wonder how many strange looks I'll get sipping chocolate whey instead of water.

>>40319224
>Why would I go to a men's bathroom?
WHAT? YOU GO TO A WOMANS BATHROOM
YUCK
MY FUTURE DAUGHTER GOES THERE
WHAT THE FUCK

>>40319260
If your future daughter is in the same country as trappy (Brazil) then she's already been sold into sex slavery and her organs harvested.

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>>40319260

Don't worry we use stalls in the women's restrooms.
We don't go around with our genitals on display, be it whichever genital it is.

>>40319273

Found the triggered US-citizen.

>>40319290
Did you dad touch you trappy? That's pretty normal in Brazil. Least he didn't sodomise you... Right?

Should gay people be allowed to use mens bathrooms?

>>40319304
This is to no offense to any trannies that browse this thread.

But stats say that 41% of all transsexuals have been molested as a kid

>accidentally told everyone trappy was sodomised now she's crying
:(

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>>40319309

"We want at least 3 bathrooms!" - tumblr
"We want at least 3 bathrooms!" - /pol/

Funny how similar they are to each other.

>>40319304
>>40319317

I've never been molested, don't worry.

>That's pretty normal in Brazil

I'd love to see your citations.

>stats say that 41% of all transsexuals have been molested as a kid

Citation needed as well.

>>40319237
>2 Litre shake
Damn.

That's gonna get hot pretty quickly. Does your gym have a mini-fridge you can store it in or are you just gonna chug through.

Don't cry trappy :(
>>40319346

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>>40319343

I'm sodomised multiple times per week.

It's great.

Almost as good as sucking dick.

Why would I cry though?

>>40319154
Well, he is a key that thinks he is a lock so that's not particularly surprising.

>>40319366
What if someone takes your boyfriends info and spreads around that he is fucking a tranny.

You should really not share those photos, this is the internet afterall.

Im just looking out for you.

>>40319366
So he doesn't care about the wang at all? Or does he actually enjoy it? How do you even meet people as a transgender person? I am so autistic i can't even speak to women i can't imagine how hard that has to be if i was transgender. I have some respect for you.

>>40319360
It does have a fridge now that you mention it, but I'll probably just drink it like water. I get through 2litres of water usually so it should be EZ.

Getting giddy for Saturday, been stuck at 16" for a while now, would like an inch on my arms.

>>40319390
Cuckold

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>>40319366
is that actually u trappy or is it just some meme?

Trappy-chan is Sean's best character yet

>>40319396
Make sure you take a before and after pic of your guns for me to see.

>>40319444
I actually think this is the case
Seans goal was always to ruin plg and by God has 'Trappy chan' achieved that

>>40319366
If you are really Livia post something on ig only trappy would post

>>40319366
>you'll never fuck trappy's boipussy
life is suffering

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I'm not responding to any other personal questions.
You can ask me in more appropriate places.

>>40319390

Basically, I don't live life as transgender.
I live life as a girl.

So it's not that hard for me to "meet" people, since I'm usually the one being approached by guys.

However, it is incredibly difficult to be accepted once you tell the guy that you're transgender. In fact, this is my first boyfriend and the first relationship of my whole life (and he even rejected me at first), despite being a social person and being approached by guys all the time when I used to go out as single.

So yeah, it's very difficult. You'll have more luck in finding partners using stuff like grinder/tinder and putting it beforehand on your profile that you're trans. But this is a bit of a long story, never worked for me.

About him... well, we met early in 2016, made out a few times... when I gathered courage to open up to him, he rejected me like they all do.
But later on... we met each other again, and got to talking to each other again...
After some time he asked if I was still interested in him, and we started dating for reals :)

Took some time to adapt, both of us. I actually took longer to be comfortable with myself during sex than he did.
But he is pretty happy with me now, and actually into me for reals. And I'm happy with him too, and he makes me feel very special.~

But that's enough blogging. Let's not derail from the lifting/competition talk :3

>>40319386

My guess is you weren't around here last july?

>>40319465

>there's a trans girl in my general oh noooo it's ruineeeed reeeeeeeee

Oh I'm laffin

>>40319518
>made out a few times... when I gathered courage to open up to him

thats just fucked up
kissing a man without telling the guy you are a man

id be incredibly pissed off

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>>40319554

But I'm not a man?
Are you blind or something that you don't know if you're kissing a boy or a girl anymore?

>>40319565
I would be pissed if I was kissing a girl that had a dick and she didn't tell me beforehand. Better?

I fixed my patellofemoral knee syndrome WITH NO THANKS to trappy cunt and his Googled information. Fucker isnt even good for the one thing he claims to be useful for LMAO. Totally not worth the shit He brings here and the anime shit
Fuck off cunt

>>40319518
I get why tinder or grindr doesn't work. Let's be honest a lot of guys think about having sex with a dick chick but most of them would never date one. So i guess you just got a lot of creeps who wanted to experiment. But is he comfortable with the benis? Wasn't it weird for him at first?
Anyway i am happy for you and wish you two all the best.

And to keep it lifting related. I once asked what you would do differently for comp bench or general strength bench. What would you change in the squat if the goal is strength/muscle/general health?

Just got my test results back family... Doc said I've got cancer

I asked how it was possible, he asked me if I post on plg and I told him yes, he just shook his head and said you poor thing

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>>40319586

Well, why does it matter?
Did you kiss her benis accidentally or something?

Sure, you don't have to accept her if you don't want to.
But you kissed her because she looked attractive. Why would you be mad if there were no genitals involved?
It's not like she was actually ugly and you only realised during the kissing.

I mean, I get it that you would be mad that it didn't work out. But she's also gonna be frustrated about it.
So it is what it is.

>>40319634

Patellofemoral syndrome causes are still unknown and recovery is mostly conservative.
Meaning literally just resting and doing nothing works to fix it.

Meaning even if you didn't do anything it would pass.
Meaning if you did what I said it would pass.
Meaning if you did something else it would also pass.

It's just how it is, it's still unknown so there isn't anything specific to treat it faster yet besides basic conservative stuff.

>>40319667
Shit cunt

>>40319667

Stop responding to people asking you questions pertaining to your gender and personal life. It's why some people don't like you.

>>40319667
You're a man

>>40319667
Oh my god, you really are completely retarded after all. Must be that mental illness and all the estrogen.

Trappy sure loves attention whoring.
Maybe they really are a girl.

All trappy does is derail these threads

Fuck trappy cunt

>>40319667
>why does it matter
Because I don't like to be kissed by people who try to deceive me? Looking like a girl but having a penis is deceiving, since 99% of girls don't have a penis and that is therefore to be expected.

fuck trappy that fucking annoying bitch needs to go

#downwithLivia

The tranny must go
This is revolt

tranny leave us alone

Get lost weirdo trap fuck

Burn the witch

Shoo shoo whore
Burn him at the steak

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>>40319677

Hey, I'm happy your knee is better though.~

>>40319640

Yep, that's pretty much it.
Yes to both questions.

>>40319687

I try to keep it minimum, but /plg/ has always been like this.

Joe always talked about his job or politics. A lot of politics.
Isley always talked about politics and sex.
Boardie always talked about women going crazy for him.
Norsie always talked about his career and his gfs making him stressed.
Mystery anon sometimes talks about women.
Twinkalex was always talking about his gf or his studies.
Alex was always talking about nogf and about women.
Bodorio used to talk aboout nogf and social anxiety.
Fat retard talked about all the wives he fucked and how he hates sex.
PRutus talks about anxiety and trying to feel better.
Underscore talks about his personal life and relationships.
Trappy talks about her life as transgender.
etc etc

Everyone talks about random stuff, life, work, music, dogs, depression, food, women/men, drugs, etc.

It's just how /plg/ is.

That's why /plg/ almost died when everyone suddenly started using discord. People stopped talking about life here and moved on to the discord chats.
Threads got slow af, almost reached page 10, trips were barely posting, everyone was saying /plg/ was over.

be gone tranny

>>40319830
Yea but we liked those people and they were interesting and not the same old boring 'look at me' attention whore you've been your whole life
Don't you get it? You're boring
You're the same as all the other normies who post their holidays on instagram for attention
we don't care
We're bored of you
Leave us alone

>>40319830
That's why we need to push the no discord crew

Its the same thing with instasync
#instacrew-not-discord-crew

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My knees hurt when I do squats. Sometimes I don't even have to lift the bar, even bodyweight squats can trigger certain pain points on my right knee. It's completely random at lower weights and pretty consistent with more load.

What should I do? I can assure my form is perfect: I have watched Mark Rippetoe's Youtube videos and watch my form from mirror.

Get lost trappy shithead

Call trappy by his real name

He literally cried last time

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>>40319866

Where is the pain located?
I'll dump some helpful stuff, read pic related.

>>40319830
>Wives
>>>>>Plural
PLS

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>>40319866

>>40319894
You had the wife? What happened, I didn't know this.
>tfw not interested in women anymore either

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>>40319866
>>40319896

What happens if I dont hit a new max after a cycle on 28freeprograms? Doing 2x int sq,bp and dl. Run with the same max?

>>40319896
How to fix Osgood schlatter

>>40319909
You think you can just go back to vomiting worthless Google information and everybody is gonna leave you alone?
FUCK OFF
We don't want you

More like this?

>>40319830
>Joe always talked about his job or politics. A lot of politics
I haven't seen him talk about his job at all.

>>40319830
>Alex was always talking about nogf and about women.
Alex didn't have a trip and almost always posted about lifting.

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>>40319936

>>40319830
>Twinkalex was always talking about his gf or his studies.
He's not even in uni and has been graduated for years.

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>>40319963
HANK

>tfw you didn't get stronger on skills week
https://youtu.be/tG2_EKRfBX8

Anyone got that Marcel webm with the exercise ball?

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>>40319912

Run another program? Why would you spend more time if it didn't work?

>>40319923

Fug, you as well?
It's usually something that passes with age, once the bones stop growing.
The recommendation is usually to keep stretching and strengthening the quads, so that the joint becomes more stable, and to avoid overuse.
If it starts to hurt, give it some rest.

Knee braces (not sleeves or wraps) can help a bit.

If your bones are already mature and it's still hasn't gone away, then you need to see a doctor and he will see with you if surgery is a good option or whatever.

>>40319942

He would even ask what clothes to wear for the interview and stuff like that.

And you never saw his questionaire he had to answer that involved "have you ever had sex with underage persons?" and people memeing about it?

But this was back in early 2016. Things were different back then.

>>40319958

This isn't meant to be offensive, Alex is a good friend of mine. But he did, and he would also spam pics of good looking women in bikinis.

I have nothing against those things, it's just off topic. I'm just saying off topic has always been part of /plg/.

>>40319970

Sorry I don't know much about Twink's life, I just know everything about him traveling to has sex and how it sucks they couldn't have sex all the time and that he's having sex right now and that he is a chad on tinder and that long distance relationships suck because he can't have sex right now and how he thinks about leaving his gf cause it's not enough sex for him and he could get other girls easily etc.

He did eventually break up with her, but I haven't been seeing much because he left for discord.

>>40320024

got you senpai

>>40319894
Whats the discord link

>>40320035

Plot twist, he had sex with a girl from tinder, had two subsequent dates lined up, decided he didn't want to do this halfway not really together bullshit, cancelled the dates and now they're together again.

>>40320080

CHADS OUT REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>40319905
Was very bad, just thought she was engaged (I know, not much better), was a rebound to get over my ex that I dumped, ended up being a way worse person than the girl I dumped

>>40320062
https://discord.gg/rmd59

>>40320101
Alex how's lifting going? What are your lifts/wilks now? And plans to compete?

>>40320141
Do you like pixies

>>40320192
>>40320141
*The Pixies

I mean the band from the eighties and 9ties

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>>40320149

That was me with his name on :')
Alex doesn't post here anymore.

But he competed recently.

Bodyweight 91.5kg
255/152,5/242,5
Wilks 411

>>40320141
Happens to all of us, everybody plays the fool in the hopes they're an exception to the rule. They never are.
While scummy, you're not the man you were then, you're not even obligated yo be the man you were 5 minutes ago.

Hope you find peace one day

>>40319830
Such a Newfag you don't even know what Joe has always been known for.

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>>40320212

>>40320035
Trappy I have a question. Do you recommend a Sheiko Prep cycle or c6w for a meet peak?

I feel like c6w is better oriented for peaking and last time I gained 30lbs on my squat with a gain of 15lbs bodyweight

I did Sheiko and gained 10lbs on my squat with a loss of 18lbs bodyweight

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>>40320225

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>>40320241

This one got redlighted.

>>40320241
Trappy, should i high or low bar squat? Wider or closer stance? Rippletits style or olympic style? I want to get stronger and build muscle but i also want to stay healthy and be still able to squat when i am 80.

>>40320266
Whatever stance gives you the least joint pain, for me I find that to be narrower. And for shoulder health and quad gains squat Highbar, just don't dive bomb

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Just realised that SBD = squat bench deadlift
MIND=BLOWN

Anyway, care to recommend me some ipf approved knee sleeves below 40usd?

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can you guys rate my back out of 10 plz?

>>40320284
It actually is an abbreviation of the name of the guy who runs the company
Sheiko
Brett
Dietmer

>>40320290
6.5/10

Looks juicy but has lots of room to get bigger and leaner

>>40320305
thanks!

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>>40320226

for a meet peak you need to do Sheiko's comp cycle, not prep cycle.

I prefer Sheiko's and Dietmar's methods to Candito's, but that just means that they work better for more people. If Candito's works well for you, and you enjoy the style of the program more, then going with c6w is fine.

>>40320266

There's no better or worse, though most people find they can lift more weight with lowbar.

Highbar: involves more thoracic spinal erectors, no shoulder pain, requires more ankle flexibility, easier to learn and teach, doesn't require much shoulder flexibility

Lowbar: involves more lumbar spinal erectors and hamstrings/glutes, can cause or exacerbate shoulder/wrist/forearm pain, requires less ankle flexibility, slightly less easy to learn and teach, requires some ok shoulder flexibility

Stance will depend on your mobility and morphology. I recommend starting with a medium stance and trying out to widen or shorten from there to see what feels best - if you don't have a coach to.

>>40320192
>>40320202
Of course

>>40320217
Eh, just gonna steer clear of people for a while

>>40319896
Thank you very much for this image, i've always had the pain below the patella and nothing i've done so far has helped

>>40320420
That's not the right way around it, find better people. Don't look for relationships, look for good people.

And keep away from those who hurt you, cause it will only happen again.

>>40318199
>>40318251
what the fuck are you on about i was just saying this girl is blatantly ghosting me

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>>40320440
Glad you liked that image, I hope you like this one too.

>>40320443
Women are heartless. :-)

>>40320442
I know, but I'm dealing with some mental cuckery that keeps me from seeing anyone as appealing, regardless of how great they may be.

Fuck this PM testing week is taking too long I just wanna get to the experimental injury portion. Give me the memes I signed up for mike

>>40320477
I can relate, I don't like a lot of people, but there are good people and I know it. You just need to search, don't settle for less, ever.
And I mean in person honestly. Internet friends aren't a long term source of happiness.

>>40320477
https://m.youtube.com/watch?v=8bxmk09lCzk

>>40320534
I mean I just hopped from one extreme to the other. Used to get attached to anyone super easily, they could have just looked at me in a certain way and that would have been it for me. Now I can't even see the appeal in any person whatsoever, no matter how much interest they show in me.

>>40320575
I'll listen to it later

>>40320595
Just go full ironlyfe and befriend no one but the bar.

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Squats felt fucking great today. Worked up to 4x2 @400 [email protected], 8, 8, 9 1 minute rests
5x5 bench was easy, but was supposed to be

>>40319830
>poutine left out of yet another trip list

>>40320357
got any good deadlift instructional vids? my friend squated 180kg and benched 140 kg after 3 c6w cycles but he is stuck at 170 kg dl. he can do 160 for 4 but i cant help him anymore at this point

>>40318000
>>40320639
Neat

I'm looking forward to being able to bants with you now that I outlift you in all three :)

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>>40320659
Well I'm gonna get a 420 wilks this year

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>>40320650

Here:
https://www.youtube.com/watch?v=dm7ZbgjZklE

..M

>>40320595
Its normal, the thing is, that's how every man is. We all jump from one extreme to another.
At the peak of your fertility hormones would have influenced your view on women and men, but with age you lose that delusion, you gain free will. That delusion doesn't last and it's a good thing you grew out of it, instead of latching on to it.
I know you've been hurt, but its every man who gets hurt at least once, next time around someone gets hurt over you.

Find people. Create your own interest. You have to work for it now, you have free will,.you form your own opinions on people.
Your hormones won't do it for you anymore.

Idk, just my take on it.

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Seems like I might be bringing a new exclusive meme program soon. ;)

I think you guys are gonna like it.

>>40320691
Pls be a modern dietmar

>>40319667
Sauce on this, and also post some more knee pain stuff if possible.

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What are some effective way to train abs / core?

Don't like doing planks on my filthy gym floor tbqh

>>40320691
Trappy, I'm going to make the next OP, so please don't make one a hundred posts early or something slimy like you usually do.

>>40320639
Good job boardie

>>40320680
Now that's a meme I haven't seen in a long time

>>40320684
I'll keep that in mind. Thanks friendo

>>40320697
Fug that would be awesome

>>40320712
Ab roller!

>>40320742
I keep injuring myself on these

>>40320284
>>40320304
i thought SBD stood for Silent But Deadly?

>>40320747
How so?

>>40320761
They tear up my abs

>>40320712
Cable crunches, Hanging leg raises and dragon flags.

https://www.youtube.com/watch?v=G2a99boL0rU

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hows everyones training going?

pic related is my last few weeks, stuff with sets and reps filled in is what ive actually done so far, blank is to come

just eaten 300g ribeye and 300g mashed sweet potato, was tasty

>>40320787
rib-eye is goat. Training power snatches and squattos today.

I squatted with a stance too narrow and irritated my hip. I returned to the proper stance and am pain-free but the one side of my hip feels weak out of the hole, any suggestions to help fix this asap (by saturday)?

I'm thinking large Caloric surplus, ibuprofen, heat, and some stretching in the bodyweight squat position Rippetoe talks about.

>>40320787
Hi gbro I miss you dude
I always cook the slow cooked pork with the recipe you gave me

>>40320787

Why the double ME lower? How's it affecting you so far?

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today will mark the day i ever benched 220. And i'll be doing it for a set of 5.

I think that's really cool

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>>40320767
Start easy.
It's very effective, but strenuous.

I want to quit lifting and pursue singing

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>>40320697

Shhhh...

>>40320806
also i've been lifting for 5 months

>>40320691
I might do it if its for intermediates.

Show it before monday, also not powerlifting specific

>>40320799
it was generously marbled, tasted great

>>40320804
its basically a squat day and a deadlift day, its going well, going to do 3 cycles of 3 weeks with different variations then probably 1 week of the comp lifts

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>>40320787
Pretty good, deadlifts flew up yesterday despite not doing a "heavy" full ROM deadlift in a while

>>40320815
trappy is your big bench revelation finally ready for peer review?

>>40320815
Why did Bodorio and alex stop posting ?

COULDN'T FIGURE OUT WHAT MADE YOU SO UNHAPPY
SHOOK YOUR HEAD TO SAY NO NO NO
AND STOPPED FOR A SPELL
AND STAYED THAT WAY
OH WELL, OKAY

>>40320860
trappy

>>40320860
Trappy, seriously.

>>40320834
whats your maxes?

Left wrist hurts whenever I bench or do push-ups

Don't know why

Sad now :(

>>40320901
pushups are a dumb exercie. they are so bad for your wrist if you hand is flat on the floor

>>40320680
Love you ayayron
>>40320787
Are you cutting?

>>40320787
Bretty good, looking forward to next weeks workouts cos it's the first time I get to properly rep 2 plate for bench, 4 plate for squat and 200 for diddly's and been hitting some pretty consistent PR's recently so I'm happy

>>40320891
PRs prior to starting: 370/270x6/420x5
Current maxes in spreadsheet: 370/335/485, inflated deads by 15 lbs from the exrx calculated max of 470, inflated bench by 5 lbs from TNG e1rm

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gdes OUT

>>40320947
I feel sorry for his little brother. must be tough living with autism

DEVILISH
E
V
I
L
I
S
HAHA

>>40320918
no? the meal(with a glass of milk) was 1000 cals

why does it look like im cutting?

>>40320922
always good getting to the next plate

>>40320930
imo if you can inflate the maxes on sheiko then your lifts arent high enough to run it and you could benefit from something else

My gym has bumper plates and hex plates. I see people using all the bumper 45s for 2-4pl8 deadlifts. Is there any benefit to doing that over just 1 bumper 45 each side and the rest hex plates?

How do I stop rounding deadlifts? I can do it, but it happens once every 5 pulls or something.
I have short arms and a long torso and deadlifting has always been the hardest lift for me.

I'm frustrated because my lower back often feels sjit.

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>>40320860

>bodorio

I don't know.
When I came back (after being away for 4 or so months) he wasn't using his trip anymore.
I chatted with him a bit about his national comp and he told me the story about how his brother gifted him a paper knut after the comp - but pretended it wasn't him posting (pic related).
I didn't see him posting after this.

>alex

Here's what he told me when we talked about it:

>I've never told anybody I left plg because of you
>because I didn't leave plg because of you
>how often are you getting told this
>what subject
(...)
>oh no
>people started leaving because of sean pissing everyone off
>then more left because of an overall drop in quality
>then more people
>and so on
>now filip doesn't want to be associated with plg anymore for some weird reason idk
>I just don't think the quality posts are worth all the shit
(...)
>there are like 3 anons that I'm close with
>none of them would post saying I left because of you
>actually I don't think any of them browse anymore
(...)

That's all I will share about it.

>>40320960
Makes less noise.
Thats why I use them.

Also if theres enough bumpers to use, why not

>>40320957
My problem is that I'm running it to work on squat form, and the deadlift PR is very old. I've barely been able to get through the squatting with my current max, and I couldn't possibly think of inflating it.

Alex is a cuck, hope he dies.

>>40320973
Stop responding to this boring garbage drama.

Just post about powerlifting you fucking tranny

>>40320960

If the hex plates are off the ground, it'll break the ground a bit differently (and harder) than if you were to use bumpers for the whole thing.

Pretty minor difference though, unless you've got a monster deadlift or a super whippy bar.

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Yoooooo wassup lads.
Did some heavy singles today, this is the first set of 3, pretty happy with how it moved, even tho I didn't like how my bellybutton (aka center of gravity) shifted backwards at the start of the pull, I need to address that, but so far I'm liking this new semi-sumo semi-hunchback stance :)
Also fuck that roastie for ruining my buttcheeck shot

>>40320957
Because I ate more than you tonight

>>40320997
ive always had the thought that if your form is bad then doing a ton of work at a significant weight (around 85% which is the sheiko avg) then you are going to further ingrain the poor technique and it will take more to break bad habits

i wont offer my views on fixing technique cause everyone will no doubt say im wrong

>>40321021
begone, weak tranny man

so how long until powerlifting becomes a cyborg only sport?

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>>40320857

I put it away for a while, it was kermit's test on the weekend and stuff and then had to rewrite stuff on the program etc etc

But I'm trying to get in contact with a specific person to talk about it.

>>40321011

Watch your mouth when speaking to me.

>>40321021
BEGONE, WEAK TRANNY MAN!

>>40321028
tight glutes, miring hard

>>40321029
well i had a 1550 cal shake first thing, a ham and cheese bagel for lunch, 2 litres of squash with 10 servings of maltodextrin (2000cals)

dinner was 1000 cals and pre bed another 1500 cal shake

110kg bw and ive lost an inch off my waist come at me

>>40321028
how can you even lift in a gym like that. would drive me nuts

>>40321032
My form has improved quite a bit on Sheiko because I don't have to do too many high rep sets and I can focus on having proper form without breakdown from cardiovascular exhaustion. Most of my problems got fixed by bringing my stance out, but it's still a process.

>>40321028
Looking good senpai

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>>40321028
Thicc. How much cum can you pump into me before I have to hand in my natty card?

>>40321053
okay that's pretty good

>>40321070
TRIP ON! TRAPPY!

>>40321053
>110kg bw and ive lost an inch off my waist come at me
Does this mean you're getting leaner... every day?

>>40321069
the only thing i like about it is that it gets you doing a lot of 'first reps'

people overlook how important setup is, they bang out reps and then go to shit with a max cause they cant setup

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>>40321028
Looks really easy, put 300 on and see what happens!

>>40321083
unfortunately no ive been off the pork for a couple of years

>>40321070
Contain yourself Hank

>>40321080
It's not Trappy

>>40321086
Yeah, it's been really great for me so far, actually enjoying it for the most part. Set up is very consistent now.

>>40321099
>Tfw memes caused garagebro to change his dietary habits

>>40321028
Your old form was way better

>>40321053
Can we see a current body pic since you hopped on dude?

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>>40321115
>>It's not Trappy

must be you

>>40321115
i got food poisioning from some meatballs and now im hesitant to eat it, ill have bacon and thats it

>OFFICIAL MEAT POWER RANKINGS
1. lamb
2. horse
3. beef
4. chicken
5. pork

>>40321099
I wish pulled pork wasn't on the WADA ban list ;(

>>40321021
Begone, weak tranny man!

>>40321056
it IS driving me nuts, it's full of shitty dyel wannabe crossfitters doing their fucking circuits around
>>40321069
thx breh!
>>40321098
Imma save my trap card for yurosss

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>>40321132
Did you just steal my anime pepe you fucking bitch? You know what's gonna happen to you now right?
Check inside your closet at exactly 2:09am tonight, if you dare.

>>40320987
I try to control the eccentric like my role model
Bodorio so it doesnt make much noise anyways. Theres only 2 bumpers per squat rack so idk it seems like a dick move to take 6 for a measly 3pl8 DL
>>40321020
Yeah theyre kind of touching the ground. Ill keep using my hex plates

>>40321130
i dont take them, im not bothered about appearance for now however changing up my training style is making fairly quick changes to body comp cause theres so much assistance which ive never really done before, so stuff that was lagging is coming up fairly quick due to never really being worked properly

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>>40321144
i feel sorry for you
>no sport specific gym where there's only ever a max of 5 people there at any one time

>>40321148
i. saved. them. all
t
h
e
m

a
l
l

>>40321132
>Me
>Posting photoshopped hentai in plg
1/10

>>40321133
>Horse
How does that taste? Can't imagine I'll ever eat it desu

>>40321133

If you like horse, you really should try roo at some point.

If you are happy and a GDE, clap your hands.

Who /GDE and ok with it/ here?

>>40321177
like better beef, its leaner and has more vitamins and minerals

>>40321192
This. Roo leg meat is juicy and chewy af

reindeer meat best meat ever, objective fact.

VERY LEAN and nutritious

120kcal/100grams
22g protein

>>40321199
i squatted 140kg after 4 months of training so i can't tell if i'm a GDE yet, i am fat however so maybe i will be a GDE

>>40321192
i have, wasnt overly impressed but they were burgers and im not a fan of burgers in general, steaks would probably be good

meats ive eaten
lamb
horse
beef
pork
chicken
kangaroo
bison
venison
crocodile
ostrich
springbok
zebra
mutton
veal

>>40321221
You are NOT a GDE

stop trying to make us real dead ends feel bad

>>40321133
Try veal dude

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>>40321177
>>Me
>>Posting photoshopped hentai in plg
>1/10

scoring me based on stealing someone elses hentai frogman pepe pictures

mon visage quand
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v
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>>40321237
had veal kebabs in turkey, i could have eaten my bodyweight of them

>>40321230

Kangaroo usually makes poor burger meat because its so lean. Emu as well.

Crocodile is a favourite of mine . I've had water buffalo which was good but a real bugger to get ahold of.

>>40321232
>You are NOT a GDE

i don't look like david laid so i consider myself a GDE

https://www.youtube.com/watch?v=XqtQ1yfIRdI

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>>40321115
Tbh the fact that you knows that it's photoshopped makes us one and the same Bobby

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>>40321276
im probably going to grab a couple of these

>>40321230
No duck or rabbit?

>>40321276
I wasn't that blown away by a croc burger, much prefer normie beef or wild boar.

>>40321320
Duck is just poverty chicken imo

>>40321320
oh fuck yeah i love duck! no rabbit but i have had pheasant and grouse

>>40321331
duck is beautiful fatty moist chicken god tier shredded in pancakes

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>>40321331
t. someone who has no chink friends

>>40321320

Croc works better if you treat it more like a really heavy seafood than a regular bit of meat. It usually isn't great in burgers unless it's more like what you'd use for a fish or calamari burger.

I can't deadlift without rounding my back
What should I do

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>>40321419
Get your entire spinal chord replaced since it appears that you can't even control and tighten the one you have

>>40321419
No magic fix. Just work with lower %s and fight to keep your back straight. Are you talking about lumbar or thoracic?

>>40321230
never tried pheasant? or partridge? or quail?

once you've tried pheasant its impossible to go back to just chicken, believe me.

>>40321430
Lumbar. I seem to pull with a straight back 1 in every 5 pulls.
I think my belly gets in the way tBh

>>40321419
do work for thoracic erectors, the lumbar erectors fire harder during squats than deadlifts, but the thoracic erectors fire harder during deadlifts than squats.
https://bretcontreras.com/8-thoracic-extension-exercises/

people tend to only train the lower back

>>40321419

See this >>40320678

New
>>40321404
>>40321404
>>40321404

Freshly baked

>>40321462
I believe I made this mistake. I've been doing back extensions, targeting the lower back and occasional SGDL. Always been targeting the lower back more than thoracic erectors.

So yeah, I'll give it a read thank you very much.

>>40321447
How big are you? And work on bracing your core. That helped me out a lot, I had a bad problem with rounding and it just took a lot of submax work to fix it

>>40321506
Almost 100kg at 6'0
It well could be bracing, I've been doing McGill's big 3 to work on core strength and soon I'll see if it helps.
Submax work seems well overdue as well.

>>40321419
>I can't deadlift without rounding my back
>What should I do
Pause deadlifts and heavy pendlay rows

Also stop doing heavy deadlifts until you can learn to hinge properly. The pendlay rows actually help with that. Because you'll actually have to maintain good tension to row the bar properly.

And if you can't figure that out, just put a skirt on and compete as a woman because apparently that's an okay thing to do.

>>40319912
Take a deload week and start the advanced programs.