/plg/ - powerlifting general

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

>the sport of powerlifting

when squatting one elbow is always higher than the other. How 2 fix? would widening my grip be alright?

>>40391735
>posting that one vid full of druggo lolfed PLers and druggo lolfed WLers

Btw lads, teh IWF is the ur-lolfed

Does supermang still post here?

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>>40391770
>just like Jesse Norris, Ray Williams,John Haack, ect.. in the IPF right buddy

>>40391795
what year are you living in

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>>40391725
Pls be of respondings to my query

>>40391795
Why do people keep asking this? It's like literally three (3) years since mang stopped posting

>>40391630
>>40391663
>>40391663
>>40391663

We're all in here btw

>>40391663
>>40391663

>>40391795
just lurk

>>40391735
you're very physically weak
please stop posting here

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>>40391835

I hate being a teenager because everything is confusing and I don't know if I'm happy, angst, upset or horny.

Although the gains are great

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>>40391882
we don't care about your tumblr tier faggot cringe blog post, the fact that you unironically wanted to say that on an anonymous anime forum is incredibly cringey and you should execute yourself

>>40391899
you're literally and unironically a man who spends his time avatarring with pepe pictures on a fitness board (specifically a powerlifting general) when you barely even lift
the absolute STATE of you

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>>40391944
I could spend the rest of my life here posting pepes and shitposting until people filter me and that would still be 10 times less faggotish then posting that tumblr tier garbage on here when noone cares about you here

also

>barely even lift

pepe related

>>40391963
>>barely even lift
you literally are weaker than dino lmao
sort yourself out mate

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>>40391973
ok dino

Do you guys think Izlee will ever stop being jealous of kbooey

>>40391981
>t. weighs 120kg and snatches 60kg
no youre right mate youre so strong

All these newfags don't know the story of Dino

Because it never happened

Check the archives, it was during the dark ages of 2015
>>40391973

>>40392003
i remember the tale of dino lad, ive been here since the golden ages of 2014

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Bench and dl today
Pretty boring looking day desu

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>>40391990

385 squat smeshed lads. Looked ugly as fuck though. Also skipped 100% and went straight to ~105%

>>40392029

good job lad, small jumps in warmups are overrated and for pussies who are just skurred

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>>40391813
>ask lifting related question
>no response

4 different threads again reeeeeee

>>40392015
Man, that sure does look boring. If I were doing that, I'd feel pretty burnt out.

I wish I was as good of a lifter is you. It's so admirable how dedicated you are to that kind of programming.

When the world leaves you feeling blue
You can count on me, I will always spot for you

When it seems, all you hopes and dreams
Are a million miles away, I will coach you!

We've got to all squat together
Good friends, spot each other
Never ever forget that
I've got you and you've got me, so

Reach for 3pl8
Climb every sheiko set higher
Reach for 3pl8
Follow your heart's desire
Reach for 3pl8
And when zyzz is shining over you
That's when your dreams will all come true

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>it's an episode of my gym's Westside gang doing banded SSB box squats

>>40391813
>>40392088
Literally do what you want dude.
Try all things, cling to those that are good.

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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/

>Elite Large Load
https://docs.google.com/spreadsheets/d/1ylP5us2vjisEHK4KgMSZoDT7AREc4Ok3cudKy-wWObk/

Dietmar Programs (translated by c’’,):

>6-day Intermediate High Frequency:
https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

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

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

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

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/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/

>>40392108
>Reach for 3pl8
pls be bench

>>40392135
Alright, I guess.

Got plenty of time, right?

>>40392105
eh this may be a boring day but a lot of the days to me are real fun mostly squat days and yea caffeine is a nice way to get though these long work outs lol

>>40391823
>literally 3 years
Plz tell me ur kidding
But it's because his antics were amusing

>>40392171
fuck caffeine is some magic shit. I try to limit my caffeine intake to minimum, but on those days I drink some coffee workouts are so easy I can't believe it.

>>40392122
Tbf if i had bands and chainz i would never stop doing W E S T S I D E
>>40392166
Basically. I'm doing double overhand maximal rack pulls into static holds today. Like, fuck it, life is fake anyway, just do heavy compounds and then do fun stuff so that you enjoy your hobby.

>>40392212
Guess I'll just run int med with my old maxes, I genuinely do enjoy training like that.

>>40392155
For the "New to competitions" program, do you just punch in what goal you want, and if you do the program right it'll get you there?

That doesn't seem right

>>40392155
Had to leave things off again with a bulge I see?

Have you been busy looking for a reputable coach that would advise bosu ball squats without direct supervision so I can eat this 45-pound plate?

>>40391766
pls help, i think widening my grip would help with the shoulder positioning but i dont wanna lose back tightness

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>>40391813
>>40391100

Measure your progress using Wilks.
I had a trainee who made "no progress" on the squat and deadlift, but turns out she lost 10kg of bodyweight and gained 30 wilks in one month - which is pretty crazy progress for someone on her level.

Now, when it comes to Sheiko beginner, the volume is quite low. I recommend switching to medium load programs - the extra volume will bring extra gains. You can still test for new maxes after 1 month if you want.

And use your current maxes +2 or 4kg as inflation. Then adjust as you go on - if it's too easy, inflate a bit more, if it's too hard, lower the maxes.

>>40392245

They instruct you to use a realistic goal. They recommend 102.5% or 105%.

>>40392253

>Had to leave things off again with a bulge I see?

Just for you cause I know you're obsessed about it <3

>Have you been busy looking for a reputable coach that would advise bosu ball squats without direct supervision so I can eat this 45-pound plate?

Me.
Also, consider yourself filtered from now on.

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>>40392302
>>40391766

https://www.youtube.com/watch?v=g2tyOLvArw0

>>40392302
Are you gripping the bar symmetricaly? Either way just stretch your upper back/shoulders, you're probably uneven.

>>40392311
>Me.
I asked for a reputable coach.

You are not a reputable coach. Neither will you be providing Direct supervision for this asinine exercise that only functions if it is properly supervised.

If you can't understand this criticism as something that is beneficial to your quote-unquote program then you truly do have narcissistic personality disorder like people have said

reminder to just stop responding to trappy chan

>filtering an anon

>>40392311
>They instruct you to use a realistic goal. They recommend 102.5% or 105%.

I mean, I believe I have the strength to make the goals I want to make, but its way more than that, percentage wise

Hey /plg/ I need some good routines for squat and deadlift, I've been stalling on those 2 while my bench keeps going up and I'm not sure what do now. I've already tried sheiko and c6w.

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>the SPORT OF POWERLIFTING

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This >>40392381 please don't waste my time with your bullshit.

>>40392402

Basically, the program is made with an inflation in mind. So kinda forget that it's a "goal", think of it as a training max. Try 105% out, see if training is comfortable and challenging enough, and either stick with it, or increase/lower the number.

Even if you set 105% in the program, you can still hit 110% PRs. What will determine the progress is the volume and your level of adaptation. The intensity will merely determine the difficult.

>>40392422

What's your bodyweight and what are your number? And which Sheiko did you do?

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>OLers can walk into a powerlifting meet and destroy fat PL faggots with no belt or sleeves

>PLers couldn't dream of walking into a weightlifting meet and not being laughed at

>>40392444
76kg 125kg bench 135kg squat and 180kg deadlift

>>40392470
also did intermediate large load

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>>40392422

>>40392367
>not even giving the poor guy a (You)
when did Trappy become such a bully t b h ://

Got 315, 325 next

Thread for lads Who are tired of the anime and advice from the book starting strength
>>40392496

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>>40392470
>>40392480

Why do you think you made no progress?
How were the training sessions? Too hard? Too easy?
When did you test new maxes? After prep 1? After prep 2? After the whole comp cycle?

>>40392469
>OLers can walk into a powerlifting meet and destroy fat PL faggots with no belt or sleeves
I know you're just shitposting but name one example

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>>40392522
Just because it doesn't happen doesn't mean that it couldn't

I could also walk into your house, dominate you, mount you and seed you like the little faggot you are but I dont

>>40392544
So it's a lie, like the Holocaust. Got it.

>>40392518
Why did you post those powerlifting programs in the thread made for memes and banter? What's wrong with you?

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Stop doing sheiko.

>>40392544
>I could knock on your door wearing a tshirt with a frog on it and get told to fuck off

Failed 325, damn.

>>40392555
>ywn be lifting buddies with Wendler and do 200-rep banded rear delt raises together
What's even the point, really.

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>>40392597

>>40392518
Literally no idea, I thought I would make some progress, but when I tried my maxes I struggled really hard and got like 2.5kg more. When it comes to squats varied a lot sometimes really easy sometimes hard, but nothing I couldn't finish. Deadlifts were moderate. Tested my maxes after prep 1 and then I went with c6w to change things up a bit.
>>40392555
Yeah no problem, what else would you suggest tho. I'm very open to new routine suggestions.

Would you date a girl who's slept with a black dude?

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>>40392623
531

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>>40392648
if you would you are incredibly desperate and like girls who don't respect themselves or their culture

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>>40392623

>When it comes to squats varied a lot sometimes really easy sometimes hard

What do you think caused this?

>>40392661
Its disgusting isn't it?

>>40392544
Just because true socialism has never been tried doesn't mean it couldn't.

By our logic this means utopian socialism is possible.

>>40392682
tbf no fucking idea, sometimes I just can't seem to get good form no matter what and on those days my squats are suffering. On other days I have perfect form as usual and go through my work outs easily. I tried figuring out why, but I just can't. I'm always using exactly the same bar everytime, I always warm up the same way, always as much flexible, yet sometimes I just can't squat well.

Reminder that off-topic is not allowed.

>>40392555
>wanting us to stop getting gains
SHOO SHOO GAINS GOBLIN

>mfw I just realized I basically inflated my bench by 30 lbs on my first Sheiko prep cycle

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>>40392725

Do you squat highbar or lowbar?
Do you feel your descent is always precise, or do you feel it just varies a lot?
Where do you usually fail?
What shoes do you wear for squatting?

Let's talk about training arms.
I've fallen in love with wrist curls, the pump is like nothing else.
I like French presses too.

HBU?

REPOSTING QUESTION FROM MEME THREAD

Keeping upper back tight when deadlifting

Anyone got any good cues?

Is it just keeping my lats tight?

>>40392789
rippetoe style lying tricep extensions
high rep barbell curls

>>40392718
ah but you see there are legitimate reasons why socialism leading into communism is flawed and self destructive

there is no reason fat PLers wont be BTFO by actual athletes

>>40392803
They're good, but boring as fuck. My barbell curl is limited by my wrists too, which is gay.
I do BB curls tho.

Fuck LTEs, they suck balls.
Theyre just called LTEs BTW, rippetoe didn't invent then lmao

>>40392820
yea but rippetoe does them his own way which i really like

>>40392789
Try closed kinetic chain triceps extensions with a barbell.
If you use one that isn't busted and can roll, you can pump forearms while doing them too.

https://www.youtube.com/watch?v=yU_gSTy2O7g

>>40392775
highbar, powerlifts 3.0. Not sure tbf, those days everything just feels weird starting from unracking, then I can't seem to find my usual stance. My squat goes down really slowly and then I struggle to go up, after almost every rep I feel the need to adjust my feet a bit. dunno it just happens randomly. Hard to explain something I don't understand myself.

>>40392837
if i ever saw someone taking up a squat rack in a public gym to do this i would quit lifting forever

Why did c",) say French presses were the best Tricep exercise for powerlifting

>>40392806
The legitimate reason for fat PLers beating OLers is that PLers specifically train for these lifts, and only these lifts.

If you have better reasoning to the contrary, I'm all ears. But so far all you've give us is "because I say so" and to be honest that's worthless.

>>40392878
then again today I saw someone put a bar in the highest position and use it to do chinups
my gym has like 10+ places you can do chinups and he chose to do it in the squat rack
so

>>40392879
I don't know but they're a fairly mediocre method for lysing cells.

385 squat
https://youtu.be/BxSvGjC6ANU

315 bench
https://youtu.be/zpknIvncabQ

325 fail
https://youtu.be/_WjYrJPx96Y

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>>40392802

Contract your spinal erectors (make sure you >know how<) and pull back with your lats.

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

>>40392845

I have to leave now, I'll be back later.

Add me on discord Trappy#0694
I'll help fix your issues.

i much prefer weightlifting belts to powerlifting belts. WL ones feel like they actually properly squeeze in, with PL ones there are always gaps

>>40392955
that was a pretty impressive good morning, nice work

BORED

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>>40392955
who who who hahahahah that fuckign squat form aahahahahahahah you're fucking shit AHAHAHHAH

>>40392960
Don't own and don't use bloatcord, but thanks for good intentions.

>>40392775
trappy i need your help. I am the guy who whined about anterior shoulder pain and you said i should do those special curls with the press at the end. I did those for about a week and nothing changed. I also stopped doing heavier bench which was the exercise i felt the most. I now do 5x5 twice a week with 50 kg which is nothing for me. The pain hasn't gone away. I actually think it starts to get worse. The elbow on the same side hurts too but less when benching but more with chins. I'm fucking losing my mind over here. I always try to lift with perfect form and make tiny progress with weight yet all of my fucking shit hurts, yet i see those damn assholes ripping deads of the floor with cat back who lift more than me without problems. Do i just have bullshit joints?

I'm coming off an injury and 8 months of no squat and dl.
Did a few weeks of SS and then GZCL J&T2.0.
I want to try sheiko, should I do Beginner first or just Int Med?
Before my injury I did C6W and Gnuckols

>>40392968
Thanks, was faster and better than the last good morning I did at 370

>>40392955
Accidentally uploaded the same video twice, here's the actual 325 fail https://youtu.be/wmPJpez93As

Is there a drug that will give me a beard? Mine grows so slow.

>>40392993
If you're not joking, then you deserve another inevitable injury.

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>>40392888
because PLers are bad athletes who are too unathletic to compete in a real sport

OLers need squat strength, its the basis of the sport, Olers need pulling strength, and literally anyone can bench

PLers are literally just GDEs with nothing better to do but they still want to feel like real athletes

pic related

its you

>>40392955
I was wondering how the fuck your bench is so high but you have like 5 inch ROM kek
What's your diddly?

>>40393060
Everything you just said about powerlifters being genetic dead-end and unathletic could be said exactly about yourself.

I have never seen projection so hard.

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>>40393085
or how about the level of projection needed to insinuate someonelse is projecting

>>40393098

t. Projecting GDE

WHEN IS RICK AND MORTY SEASON 3 COMING OUT REEEEE

>>40393083
Because muh >internal leverages
Diddly is up in the air, would be ecstatic if I got 495 on Friday, but haven't tested diddly max in forever.

Did a 77kg snatch while i warmed up for this work out was a pr and fursst bw snatch

>>40393218
That's awful KYS

>>40393221
Considering i dont do oly movements at all and am not coached its pretty good desu

>>40392955
You have Hank hill ass

>>40393244
No. No it's really not.

>>40393244
>>40393221
still better than panzer xddddd

>>40393249
Lol okay anon

>>40393244
>not coached
I'm telling trappy

>>40393260
You have autism

>>40393267
Lol okay anon

>>40393276
Ok Batman

>>40393282
Ok anon

>>40393286
Send me your dick, faggot.

>>40393244
your ratio is awful, at least panzer has the excuse that he's a weak shit

>>40393304
8===D

>>40393304
>asking underage kids for nudes
MODS

>>40393312
Implying that i care about oly enough to fix that ratio also

>>>>>>>>>>caring about ratios

>>40393247
My lower body is basically non-existent lmao, probably gonna add in hip thrusts and Bulgarian split squats for my next prep cycle, maybe ditch the good mornings. Not sure yet.

>>40393334
Enjoy your ban

>>40393312
>panzer has the excuse
He does? What's his excuse too busy shitposting to lift?

>>40393352
Enjoy your ban Mr 17 year old

>>40393358
Is it your first time being on 4chan lmao he never said he was 17 so hes not gonna be banned you said your were 16 you will get banned

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>these are the people who talk poorly about oly

https://www.youtube.com/watch?v=5aQ_2HXxESI

https://www.youtube.com/watch?v=q0YO_Hq_VVk

>powerlifters
>athletic

>>40393380
I'm 16

Inches

In your mom

>>40393385
How do you feel now that clarence quit oly and started powerlifting.

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>>40393405
like I said in the discord

I don't really care what that roiding irish-nigger does if he wants to jump from being a roidaroo oly lifter to a roidaroo fat man then go ahead

>>40393342
With your squat looking like it is the good mornings are probably just engraining that movement pattern. I'd agree with replacing with split squats

>>40393405
Its not like he was the god of oly he just some irsh guy who blew his knees out and never competed to his potential now if tian or Alexey swiched itd be worth talking about

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHAAHHHJHHGGJHGJHHGHGHGHGGHGHGGHGHHGHGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

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>mfw this entire video

https://www.youtube.com/watch?v=PlIq50OQM4Y

>>40393471
Cuz they're stronger than you?

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>>40393471
THOSE FUCKING SNATCHES HOLY SHIT

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>>40393481
numbers come with time

destroyed rotator cuffs are forever

>>40393432
But everyone in oly who competes is on roids :^)

IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR
IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIHHHHHHHAAAAAAAAAAAAATTTTTTTEEEEE
PPPPPPPAAAANNNNNZZZZEEEERRRRRRRR

>>40393496
Numbers go down with time if you suck at lifting

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https://www.youtube.com/watch?v=uB7JEEyfAuk

>>40392977
>anterior shoulder pain

Dumbbell flys 5x10 multiple times a week

>>40393496
>destroyed rotator cuffs are forever

>muh rom, muh mobility

You. Struggle. To snatch. One plate.

https://www.youtube.com/watch?v=WWMjRMJ0dTI&list=PLJPItNDZ1KtMG1EBGwbCV4CwXI1-l7E6D

RIP Big L eighteen yeaaaarrs

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>>40393556
by this logic

why dont you

you know

supermang your deadlifts

I mean I bet he deadlifts more than you in this video

https://www.youtube.com/watch?v=vX04g9X-MAQ

>>40393599
Yeah but this is more like a kid who can't pull 315 on SS. I think I hit 135 the second or third day I tried snatching, and I couldn't have weighed 175 at that point.

>Clarence quit oly
I know he's focusing on binch and dead's as well but when did he say he's quit? I thought his knees were just too fucked to jerk atm

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>found a video of me doing a powersnatch with 40kg 2 years ago

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>found another video where I do a 60kg clean without the bar touching my legs at all

>>40393471
what are they doing wrong that would hurt their rotator cuffs?

>>40393748
those fucking snatches where they literally plow their hips into it, have the bar path be like a giant arch then have to stop the bar from being lost behind them with just their shoulders

>>40393762
All snatches look like they'd kill my shoulders though. I'd be scared to do it with just the bar.

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SHOW ME WHAT YOU'VE GOT

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>>40393780
if the barpath is vertical cause you are actually propelling it upwards with your legs and staying tall its not bad at all and no worse than OHP if not better

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>video of me deadlifting 315lbs on a preacher curl bar

>>40393839
Lmao were you a fucking retard

>>40393843
I T

W A S

A T

A

P L A N E T

F I T N E S S

>>40393854
yep you were a tard and still are :-DDD

I WANT TO SEE WHAT YOU'VE GOT

>>40393854
Still retarted.

>>40393566
>girl axed me for a ring and I put one around her whole eye

You don't think my friend made up a story about the bowling alley being over booked because they didn't want to invite me

Do you...

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>ignore my friends texts when they try to invite me places
>they start going places without inviting me
>I complain to them
>they feel bad for me and start inviting me places again
>dont go

hook line and sinker

>>40394021
>friends
Want to know how I know this is made up?

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>>40394057
If that were true, you wouldn't have broken character just to try to defend the false notion that anyone, anywhere, likes you.
:y

>>40394096
what are you talking about

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>>40394107
jokes on you BINCH

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>>40394107

>>40394107
Playing the character "panzer" is equally as retarded as being him unironically>>40394096

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>>40394112
look mom I learned how to inspect element xddd

well doing sumo now

>>40394324
Good man.

>>40394324
Can you instantly lift more with it?

>>40394348
idk did normal working sheiko sets fine cant say if they felt easier or not

Just got word an anon here has died
I've been asked not to say his name to protect his identity

Let's all just take a minute to mourn the loss of an avid poster.

Amen

I think this semen slurping sport is not for me

>>40394324
Does your coach know about this?

Did you get permission first?

>>40394410
Good. I bet he was an insufferable shitposter

>>40394536
oh fuck off

gonna miss that discord session, invite expired.

https://discord.gg/xFedt

>>40394981
A^2

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form check on some high volume deads?
this was set 3 or 4 of my BBB for the day, I know the weight isn't super heavy but I thought it was a good video to post as a change from higher weight

>>40395104
I don't know how many times I've said this to people in the last week. For a proper form check you need something heavy. I need to see form breakdown, this looks very light. I see a little bit of hip rise but I need heavier weight

>>40395187
i know you need heavier weight to properly check form, thats why on my heavy deadlift days i post heavy weight, like i did last week. I was asking about this because you can see basic issues with form even at lighter weight. Plus, since I'm training high reps and high weight on different days, i want to make sure the higher rep variations look good too
not looking for life changing advice, just some pointers or tips and some people to take a second look at what i already saw and analyzed

>>40395104
Stop looking up at the bottom, keep your head in line with your spine. Other than that your form looks pretty good.

Why is Clarence powerlifting now? He doesn't plan to quit oly lifting, does he?

Also, where is Jackie-Chan at?

>>40392492
When people started being mean to her.

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>>40392977

Hmm, sounds like your issue isn't biceps tendinitis then. Probably a supraspinatus tear.

Do the test for impingement and see if your range of motion is limited or painful. pic

>>40395365
he can't compete OL cause blatant roiding and knee surgery

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>>40395409
What's your excuse

Just started Candito's Intermediate and I am going with weighted pullups but the rep range for weighted(and you could argue unweighted) is pretty ridiculous.I would do lat pulldowns but I don't have a machine like that in my home gym.

Is it sensible to halve the amount of reps for the whole program or should I just git good at weighted pullups? For reference I can do 18.75x5x3 at 82.5bw.

>>40395622

I'd suggest trying to stay in that rep range if possible, or finding a related exercise that'll let you. Turning an assistance exercise into basically another main movement is likely to do odd things to the program.

On the other hand, nothing ventured nothing gained.

>>40395652

Any ideas? Chinups are a bit better but not the solution.

I might continue with halving the reps and getting some money together for the lat pulldown/seated row for my rack.

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>>40395601

Best routine is to start squatting bodyweight during the day. Not just squatting down and up, but down and staying there.
At the bottom, play around with your centre of gravity. Move it forwards to stretch your ankles, play around with opening your hips, extending your back, etc.

If you do these free squats multiple times per day, as in 6-8x, you'll notice major changes in mobility.

Remember that mobility isn't something you do once in a while and do it once, like a training routine. It's something you have to do multiple times every day all the time. Specially if you spend a lot of your day sitting on a chair.

Doing lunge ankle stretches 6x per day can also help.

Basically, just move your body a lot and spend a lot of your time squatting down.

When lifting, heeled shoes and weighted ankle stretches are very useful.

If you want specific stretches or mobility drills, they have tons of those on http://www.catalystathletics.com/

>>40395622
If you can't do the reps then why are you adding weight? If you're doing 5x5 bench press you don't add 15 more lbs than you can press and do 5x2 instead. Lower the weight and do it correctly.

>>40395601
>>40395697
This. Before I start squatting for real, I usually load up 135 and just squat it but stay at the bottom of the rep for maybe 10 seconds. It's helped my ankle mobility and hip mobility. Just keeping the weight low and feeling a good stretch before I get into it.

>>40395713

Fair call tbqh lad. Definitely going to just do unweigthed and just complain the whole time. Lat pulldowns would have sorted this whole problem out before it existed though. Thanks lads.

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Where is my husbando. He hasn't posted all day :(

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>>40395697
>>40395731

Thanks. I do spend all day in a chair. :/

>>40395900
He looks fine, but he needs to do something with awful hair.

i went to crunch fitness to try it cause my gym was getting stale

holy fuck what a shithole

the bars are like toys r us shit

>>40395900
Post my photo one more time and you're off the snap list!

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nn plg

>be depressed and have anxiety
>try to talk to friend
>she tells me to see a doctor
>be all depressed about it and basically say doctors r gay
>she gets pissed at me and goes offline
>I call her a stupid normie

Wow I'm a faggot! And now I'm even more depressed

>>40396059
See a doctor faggot.

>>40396059
Yeah you are kind of a faggot.
See a doctor and apologize to your friend you fucking doofus.

>>40396059
doctors will just stuff you full of pills

>>40396101
>>40396098
Thanks guys appreciate it

I'm currently seeing doctor alcohol but in need more of him

And no She bullied me I'm not gonna say sorry. She was jus like SHUT UP and FUCK THIS and "I can't handle people who can't handle themselves"

Fucking normies don't get it i hope I die in my fucking sleep

>>40394410
Was it Elliott smith anon

I liked that guy I'll miss him I hope it wasn't him

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>>40391630
>tfw becoming increasingly racist the stronger I get

>>40396167
Fucking /pol/ faggot
All of us human beings are shit dontcha know

>>40396132
Unless you're like this all the time, she sounds like a shitty friend.

>>40396132
Yeah, if you're gonna bitch about a problem but not get it fixed, no one's gonna want to be around you.
>UGHHHH MY ARM IS BROKENNNN I CANT MOVE IT LIFE IS SO HARD
>uh there's a fix for that, go to the hospital
>CANT YOU SEE THIS IS JUST HOW I AM WAAAAAH I DIDNT ASK FOR IT TO BE THIS WAY
Fuck you. Never post here again.

>>40396190
I'm not like this all the time

I'm just depressed and a bit drunk

She's just a stupid normie who doesn't understand what real depression is just her own stupid fucking roastie version of depression

Fucking hell I mean like idk I love her but she just doesn't get it

>>40396193
I'm gonna stop posting for the night I'm going to r9k stupid bully

But I'm gonna post here as much as I want whenever

I'll post tomorrow and there's nothing you can do

Also that's broken arm analogy is wrong because I wasn't born with a. Broken arm but I was born depressed

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Hey my friend told me there was a guy who loves frogposting. I love frogs.

>>40396264
Ignore.

>>40396270
Do you like warthunder

Fuck my gym is full of muppets

Some guy is quater squatting in wraps

>>40396466
After all these years I shouldn't get triggered by retards doing retarded shit at the gym, but somehow I still do. I just can't look at them and not get slightly frustrated. The worst is when they try to teach others how to lift when they themselves can't.

is madcow a meme routine?

>>40396500
Yup

This guy is trying to teach his friend in between acting like he's hot shit after squatting 2 plate for 5 partial reps

>>40396538
sort of. it has low volume with low work sets. However, it can somewhat decent if you add around 3-4 accessories (e.g. ltes, front squats and back extensions and chest flyes). TM is far superior and i'd typically recommend that.

from an anon whos done both.

>>40396577
I do love that one retarded roided bodybuilder who always comes with like 3-4 dyels and trains them, because I outlift him on every fucking lift. I just love it when he does that half rom bench press with 120kg for 3 reps and acts like tough shit and then I come and bench that with nice 2 second pause at the bottom.

>>40396600
This is my first week on madcow, so if i dont see results in a few weeks i will probably switch.
it just seems weird to do heavy deadlifts on the same day as squats.

>>40396618
This guy can't even be called a bodybuilder he's too shit

I swear he's following me. Deadlifting by me now.

>>40396619
umm, 'a few weeks' isnt going to shit. The entire program in written so that the first 4 weeks in build up to your test weight that you plug into the program. You wont see progress until after that. Also the program is written very optimistically in that it expects you to fail by the 10th-12th week and restarting from week one with your new 5rm. since your on your first week you can keep doing it if you'd like, but you can always go to TM. just for the love of god just stick with one program for at least 10 weeks.

>>40396050
plz don't go

For 5/3/1 should I do deadlift assistance on deadlift day or squat day?

So like

5/3/1 Squat
Deficit deadlifts

5/3/1 deadlift
High bar squats

Or should I do it the other way around

>>40397151

Most people prefer to do it so you've got your squat assistance on deadlift day and so on (also doing upper body the same way).

Summoning Kbooey

I have a very important question

>>40395900
Making fun of ugly people isnt funny. Stop it.

>>40397151
Do both on both days, obviously.

Can someone post the tom martin pic where he goes "why would you ever smile after a PR" or whatever

i need it now

Cause I've got u and uuuu got meeee soooo reach out for the stars (●´ω｀●)

>>40397281
h-hey i've been stalking you on insta and ur looking really cute (srs)

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>>40397200
Be Strong. Be Notorious. Be Barbell Crew.

t. Barbell Crew

>>40397305
Lost a tad bit of weight and spending a bit of time doing bodybuilding sets with powerlifting, which really makes it more enjoyable
>y-you t-too
How are you

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>>40397310

Give me a routine to do after Sheiko while cutting, I think I'm losing all the strength, testing maxes in 2 weeks.

>>40397310
>>40397321
who the fuck is this?

>>40397332
A guy who is stronger than u, bitchboi

>>40397338
evidence or gtfo

>>40397348
https://www.youtube.com/watch?v=R5Cm0CIB3NQ

>>40397319
well whatever ur doing keep it up because u look great :) im glad ur having fun

i have maybe shitposted at u long ago i have never talked to u before
im schleepy but dont wanna schleep...maybe just watch 1 delray misfit video and hope i have enough selfcontrol not to watch the rest

>>40397319
Hey do you know if frank yang has posted again after he made that 1 thread where he answered questions?

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>>40397356

>>40397382
Link to the archive pls

>>40397382
>>40397400
This pls

>>40397362
T-thanks
Pls shitpost at me anytime, I enjoy edgy and convoluted banter

You should catch some rest, the dark lord and Lenny will always be there

>>40397414
Didn't save it. He posted with a trip. Think it started with frankyang or something

>>40397430
AYY, you're back!

>>40397442
Ah well what a bummer to have missed that

Gtg now good to see all of you well and healthyᕦ(ò_óˇ)ᕤ

>>40392879
French press and overhead extensions, rather.
Pettimetti exercise selection for maximum specificity if EXRX is to believed with regards to which part of the triceps is primarily used in the bench press. (Can't remember where I got it from in the first place tho.)
>>40392955
Nice bench, lad.

>>40397442
How long ago was it?

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>>40397449
ただいまファゴット

>>40397475
do you swallow?

>>40397430
ur right ill shelf these ments for another day

also its pretty sp00py that i saw a grill at the gym this morning that looked like u...was wearing a dad cap and same type of shorts u wear too, and now u show up here

good night sarah!

>>40392955
Lowbar squats look so fucking weird to me.

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

wtf am I watching

>>40397507
How many dicks have you sucked?

https://www.youtube.com/watch?v=5Qc_Q1q2JG4

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>>40397470

>if EXRX is to believed with regards to which part of the triceps is primarily used in the bench press

I wouldn't believe them. EXRX has some faulty info, and most of it is relating to two-joint muscles.

>>40397507
You've just been hit with
S U P E R M A L E V I T A L I T Y

Jk

>>40397495
Goodnight brah, pleasant dreams!

>>40397494
I bite and chew thoroughly

>>40397525
>I bite and chew thoroughly

Hey, some people are into that.

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>>40397518
>>40397525

mfw

>>40397559
Come on, it's a valid question. We all want to know. Spill the beans for us.

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>>40397331

Remember to measure your progress using wilks. If you've cut a lot of weight, it's likely that your maxes will stay where they were before - but that can be a good amount of progress.

>>40397523
>>40397470
Now that I look at it, I seem to have misunderstood :^)
The article I read at the time mentioned one of the heads as more important than the others in the bench press, but I can't remember where I read it.

Is there a folder for all of the Trappy lewd posts?

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>>40397595

Well, two of the heads are single-joint muscles. Meaning they're only affected by what happens at the elbow joint. (more on this later)

The long head is a two-joint muscle, crossing both elbow and shoulder. It performs shoulder extension and elbow extension.
This means that during OHP or Bench Press, where there's shoulder flexion and transverse flexion, the attachment at the shoulder of the long head of the triceps is lengthened while the attachment at the elbow joint is shortened.

Now, what EXRX assumes is that there's no change in triceps length, meaning it's merely a isometric synergist.

That is not true.
First thing to note is, the moment arm at the elbow joint is much higher than at the shoulder joint. Meaning if both joints are moving at the same speed, the overall length of the triceps will be less than the original length.

Second thing to note is, the effect that getting lengthened at one of the joints causes to the other joint. This is what we call "passive tendon action", and it basically means that when the muscle is contracting and receives lengthening at one of its sides, instead of lenghtening, the muscle stays the same length and transfers that angular displacement to its other attachment.

Meaning, when your pec major pulls the shoulder, the long head of the triceps receives that and causes elbow extension.
This is explained here >>40397523 and in pic related.

So again, the long head of the triceps causes transfer of energy, having muscles that are not attached to the elbow joint be able to directly influence that joint. This means the anterior deltoid is not only a shoulder flexor, but also an elbow extensor, and the pec major is not only a shoulder transverse flexor, but also an elbow extensor. Meaning that the chest can literally do what most people think it's only a triceps function.

Now, this is not the only factor in play during barbell exercises...

>>40397584
I'm not familiar with "wilks", but isn't symmetric strength decent for that?

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>>40397693

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>4,000 calories on training days
>1,800 calories on off days
>1,600 on weekends

live fast, die young

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>>40397595

As Nuckols examined in his Bench Press article, the vectors of force during barbell exercises also contribute to certain muscles being able to influence different joints.

Pic related shows why that happens, but the full explanation is here http://www.strongerbyscience.com/how-to-bench/#Elbow_Extension

>>40397712

Not me ):

>>40397705

http://wilkscalculator.com/

>>40397712
I'd rather see Trappy with a load in her mouth.

>>40397725
>Not me ):

Then post one of yourself.

why does kbooey deadlift like that?

>>40397731
>her
dont be a faggot all your life anon

>>40397740
he's got a fucking 3.856x bw. deadlift

he's out of control

>>40397740
Fuck, he's like another Maxx Chewning. How the fuck are these bastards so strong, yet so small? I envy their hidden power level.

>>40397745
You'd do her too, so suck it.

>>40397740
Because he's never concerned himself with technique.

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>>40397595

So tl;dr:
All heads of the triceps are important. Only difference is the long head transfers some of the shoulder movement into elbow movement. But that doesn't mean you should put more specific focus on that head than on others, since that is a "passive" action.

Also, all heads are able to influence the shoulder positively if you''re lifting with a barbell.

So I'd say worrying about which head of the triceps to train is kind of a moot point unless you're a bodybuilder or something.

>>40397737

http://vocaroo.com/i/s12QDFKTMW2A

>>40397753
how long until his spine explodes isley? also how long until your knees collapse inwards from the valgus?

>>40397746
>>40397749
>>40397753
Not saying it isn't impressive im just wondering how the hell he hasn't hurt himself yet

>>40397760
So your voice is cute. Come on, be lewd with us!

>>40397782
>>40397782
>>40397782
>>40397782
>>40397782

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Someone get this hot weeb of here

>>40397760
I'm honestly just genuinely curious. What kind of dudes are you into?

>>40397763
Idk it hasn't done so in the last two years so I think he'll be totally fine, until the day he Hancott's himself up.

>>40397760
Thank you for the lesson.
So do all triceps extensions (no shoulder movement) train the triceps equally?

>So I'd say worrying about which head of the triceps to train is kind of a moot point unless you're a bodybuilder or something.
Don't get me wrong, I agree. The original post anon referred to was someone asking specifically for triceps exercises for the bench press, so I replied with the stuff I've read about it - which I see was erroneous.

>>40397760
I'd like to see you indulge in another kind of "passive" action

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>>40397836

>So do all triceps extensions (no shoulder movement) train the triceps equally?

Hm... No.
Isolations where the shoulder starts in hyperextension, like the triceps kickback, will train your long head less and the other heads more. (what does that mean for your bench press? idk lol probably nothing)

But other than the case of starting at hyperextension, and being elbow movement only, all other triceps exercises are similar to the point of not really being important to worry about it.

One can argue that starting in a position where the shoulder is overhead is better for the long head than starting with the shoulders at 30 degrees in front of the body. But there isn't really a linear relation between length and contraction strength - at a certain point it reaches a plateau, and after a certain point it even becomes detrimental.
And since the elbow joint affects the length of the triceps a lot more than the shoulder joint, I'd say worrying about overhead vs natural positions for triceps work is pretty unimportant as they're likely both equally good.

>which I see was erroneous

It's not that saying "overhead triceps extensions are good for the bench press" is wrong, cause it's not wrong. It's correct.

It's just that most triceps isolation will be equally good, or very minor differences that probably don't really affect bench pressing. :P

>>40397836

However, keep in mind I said isolations when talking about hyperextension.

Compounds like dips will work the long head of the triceps just fine.
It is only a problem for the long head if the shoulder joint stays fixed at hyperextension, meaning the length-tension relation for the long head will be weaker.