/plg/ powerlifting generally

>>40448358
That looks like my girlfriend with thicker eye brows

Hey Garagebro what's a good tricep exercise?

My personal favourite is CGBP, my second favourite are lying tricep extensions.
(Only issue with LTEs is they feel shitty to do)

alright lads

i've been doing stronglifts 5x5 for the last 2 months but apparently this is some baby shit

my stats are:
5x200 squat
5x210 dl
5x130 bench
5x100 ohp

what exactly should i be doing in /plg/s eye?

Need some chalk.

Don't feel like waiting ages for shipping.

Anyone know any chains that commonly sell it? East Coast US, VA specifically here

>>40448419
FIL!!!!!!!!!!!!!
HES BACK!

>>40448459

It's just joe using his trip.

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>>40448459
extremely glad to have him back, best trip

>>40448444
For two months that's fine.

I'd do more accessories.

Don't listen to faggots that talk shit like 'oh no your recovery will be affected!' . You're not a geriatric cancer patient, you'll be fine and stronger for it.

Recommendations for barbells? Texas Power Bar good?

>>40448485
Bryce Lewis has the Ohio Power Bar, fwiw.

>>40448485
What price range? B&R bar is a classic, I LOVE Texas power bars (they're pretty cheap too).
Your best options are probably on rogue.com

Thanks >>40448494
Helps a lot! I used to love JM press before I got elbow tendonitis lol

>>40448505
>>40448429

is that who would meme about cara?

>>40448537
>>40448530

>bar starts sliding down back during squats yesterday
>hurts shoulder a good bit, shake it out and continue lifting
>wake up today
>shoulder is crippled
Well.

Now trappy has been exposed we should expose c",) as being mike T next

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>>40448572
wrong

>>40448549
oh lol

What is Marcel doing right now...

Did he really leave because of joffrey

Fml

>>40448578
but c",) came up with that, maybe it was a ruse the entire time

>>40448572
But I'm not Marcel (rest his soul).

I started the Marcel/MikeT meme btw :^)

I'm 5'6" so not a manlet btw

I miss my princesa ..

>>40448604
How has benching been? I always forget to ask.
I did some CGBP doubles today, and my right arm shot up, my left did not. Was left trying to move my body to the side to get the rep and strained my entire left set of spinal erectors and lower back.

Fine now, but that was so stupid looking back on it lmao.

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>>40448445
Someone answer, thanks

>>40448485
Post the discord link bubby

>>40448645
Not helpful to you but you just reminded me that my gym stopped supplying smelling salts and that I need to get my own.

Tnx 4 the reminder

Raphaello is still lurking these threads

You guys need to kill him and his trappy character off for good to truly save /plg/

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>>40448485
Texas Power Bars are quite whippy and for the same price you can get a Ohio Power Bar which is much stiffer.

Someone update me on the current drama

https://www.youtube.com/watch?v=8X7Pb8UVvN8

IMPORTANT WATCH

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>powerlifting
>a sport
Pick two now that trappy is gone again.

bench press: 1pl8
deadlift: 2pl8s
squat: 1,5pl8s
ohp:0,4pl8s

just 4 months, you mirin?

>>40448505
>>40448688
Sounds good, Frog has one too and I think he likes it. Bare steel or black zinc?

>>40448510
Preferably not super expensive lol

>>40448572
Don't you mean CYC?

>>40448646
https://discord.gg/2kyuE

>>40448728
Awful bait

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>>40448710
>trappy doxxed again
/plg/ is going to be better for awhile.

>>40448634
Hansi? Keking at your bench incident.
Benching has been fine. I'm a little uneven tho, so I'm going to start doing pin presses which I think will help with that. And get some better structure on my accessory work. Been a little lazy on that tbH.
I can't CGBP tho, hurts my shoulder.
If Hansi and you're thinking about doing RTS for bench, I'd rather recommend you keep at Nuckols until it doesn't work anymore or you're bored as fuck of it.

>>40448743
Elaborate a bit more please

What squat assistance can I do that isn't front squats

Front squats are disgusting

>>40448728
why are you tripping

>>40448736
why bait? you can totally make this kind of progress in under 4 months, if I did everything right in my first month I'd even have better lifts

currently 5'6 140

Pretty telling that Trappy won't post with his trip again.

I'm going to laugh when he comes back and pretends that nothing happened

Is it confirmed that trappy left his discord

Hey Fil we miss you and good luck for Europeans,friendo!

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>>40448758
because I have chad-model tier facial aesthetics

>>40448765
2/10 for making me respond a second time to your crap bait

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>>40448736
>Bare steel or black zinc?

I think Bryce Lewis Lewis has said he got the black zinc because it's more resistant to rust.

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>>40448781
>that fucking potato nose

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>>40448710

>current

>>40448766

Yeah imagine if this exact thing happened before and trappy did exactly that.
Would be crazy.

>>40448777
I hope he has the qt 3.14 swede gf he deserves

>trappy replaced by a jew haired twink

Anyway, Bordie, what's the most you ever OHP'ed and why did you stop?

>>40448749
Sorry laddo, somebody else, I just remember you had lower back pain benching. Thought I'd check up on how you're doing.
Cgbp beats up my shoulders too, I have to do dumbbell flies after or suffer great soreness.

Sounds like you know what you're doing, and its no longer a problem
Glad you are well! ^^

>>40448736
>Bare steel or black zinc
https://www.youtube.com/watch?v=CHsWV5bLBgc

>>40448749
That guy isn't hansi, I am though!
I wish I could have benched tonight, but I had to take the gf to the movies.

Probably my biggest issue with all of my lifts is inconsistency, missed session, etc - today should have been another (hopefully) 9 RM set, but nope.

I'll definitely stick to Nuckols until it stops working.

Do report on the pin presses, always wanted to start doing some bench variations too.
A little scared that I won't be able to setup efficiently for pin presses and hurt my shoulder though - it's weird starting from the bottom.

>>40448814
Wtf I love Ohio power bars now

>>40448802
This time it's of the right person, and there's more proof. Last time there was confusion about the Livia drama. This time it actually found its target. No denying now

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mfw trappy is hansi????

Livia cavalcanti has privates her Instagram

Which suggests trappy is livia?

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Guys we got the right target now.

>>40448812
>lower back pain benching
It's a little on and off, tho lately it's better. Not sure why, was probably just a passing thing.
>>40448821
Inconsistency is my biggest obstacle too.

Regarding pin presses, I'll setup normally and have the pins at chest height so that the bar stops just about where it would normally stop. So it'll be like paused benching, only I can be more aware of lowering the bar symmetrically.

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powerlifting

>>40448752
tl;dr of it:
>"Trappy" pic led to some Brazilian chick who has terrible written english and no interest in lifting
>This chick has an ex-boyfriend who loves lifting and posts the same videos and graphics on his facebook that Trappy posts on /fit/

So Trappy is some guy larping as his ex-girlfriend with a penis. For years.

>>40448814

They aren't that fucking good jesus.

Does anybody else know about the secret 4+4chan/plg?

Lots of cool webms

>>40448873
This is concise and accurate.

>>40448873
>larping
I don't think that word means what you think it means.

>>40448445

Dick's Sporting Goods.

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Make some /PLG/ content

>>40448863
Do you have a relatively fine-adjustable bench/rack/whatever?

There is just the power cage in my gym, easily 10 if not more cm between each step - makes it hard to adjust properly.
Did you try spoto yet?

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tfw found secret instagram no one knew about

tfw found secret friend no one knew about

tfw found PROOF no one knew about

I should name myself THE SAVIOR OF PGL

>>40448781

More like the before model for facial reconstructive surgery.

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hi /plg/ I normally lurk but I just hit 1/2/3/4, where should I go from here?

Thanks

>>40448923
if you want to compete >sheiko intermediate highload

This new Sean character is actually making me laugh lads

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>>40448894

>>40448905
Gym bought competition racks, so yeah, adjustments on those aren't an issue.
Haven't tried spoto other than for warming up. Haven't seen the need, really, as I don't sink the bar a whole lot. Maybe I'll try them the cycle after this one tho.

I've almost always benched in racks like that. I'm a tiny bit too short to make it work good..

>>40448970
For benching my biggest wish would be a broad, 30cm bench, instead of those 23 maybe 24ish that we have.

I feel like a good part of my back is actually not very well seated on the bench, which makes it less stable of course.

Should i ever approach 4pl8 i will probably buy one for my gym.

>>40448938
It's Rafael trying to downplay everything saying there's nothing new when in fact the unprivated instagram showed that the real Livia Cavalcanti can't write nor speak English worth a shit

>my paren'ts vision

^when talking about the view from her parents balcony

>>40449028
Correct. Let's ignore it

>>40449040
trip on panzer

>>40448794
>>40448814
Thanks

>>40449040
Trip on Panzer

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INDENIABLE POOF THAT TRUPPY = HUPPY

>>40449008
Occasionally I use the old benches if the competition racks are taken, and I definitely understand your issue. The bench feels like a cushioned 2"x4".

Could invest in a home gym?

>>40449028

You know we've seen those instagram posts and talked to Livia on facebook in the middle of 2016 right?

>>40449065
Sorry RAfael but Livia Cavalcanti wouldn't purposely fuck up speaking English for years and years on a privated instagram to throw off future 4chan people

>>40449065
jesus christ can you not go 1 day without posting here rafael? so so sad.

>>40449096
No Rafael, the instagram posts are new, facebook ones are old

>>40449065
Come on dude this is just pathetic.

>>40449065
Lol Rafael going full damage control, its over my little hobbit friend

>all these sean posts trying to troll newfriends

>>40449077
Yeah, it's not too cool.

I mean, i could probably gather money for a homegym, but honestly, there simply isn't any room here.
Rent is insanely expensive in this city.

Also, the gym has it's social advantages too, easier to be motivated to lift properly.

>>40449155
At least youve finally figured out to stop posting images once you learned how timestamping worked

https://desuarchive.org/_/search/image/B8XULPaeB3gQQqTDbvS8yg/

woopsies

>>40449028
>>40449065
>>40449099

I don't know why people are focusing on the english aspect of it. The more obvious evidence is this Livia girl having no interest in lifting while this Rafael guy is posting the same vids and pics as Trappy.

>>40449155
I legitimately feel sorry for you mate.
Don't you have any friends? You should get yourself to a gym. Might actually meet some real people and lift some weights. You know the thing you like to talk about 24/7 but don't actually do?

>>40449184
Well I mean when you pretend to be somebody and speak English perfectly and the person you're pretending to be can't speak at all, thats a pretty big glaring issue

and as Rafael is quick to remind everybody, only the fact that Livia cant speak English in instagram or facebook is the new evidence, the rest was somewhat already known, however, Rafael has made many more powerlifting related posts since 6 months ago while Livia Cavalcanti was well you know actually in med school studying like anyone in med school would be doing opposed to shitposting on 4chan 24/7

>>40449184

Sean is trolling the new people.
Everyone who spent 5 minutes with trappy on discord has probably read 'idk how to say it in english' or 'what do you call the thing when you do thing?'

>>40449217
Oh fuck off lol. Trappy writes exclusively in reddit tier walls of text here.

>>40449217
Bud, I'm sorry your fantasy land is over, but it's time to move on. Go on champ, leave it alone.

>>40448485
Most people that have used both the Texas and Ohio power bars say they like the Ohio more. Seems to have better overall build quality.

>>40449040
can someone do this with the pic of filip in a dress pls

>>40449217
Okay Rafael there's quite a difference between that and being unable to formulate a single sentence without multiple grammar issues as Livias Instagram has shown us years worth's of examples, in fact youd be hard pressed to find a single sentence ever written by Livia Cavalcanti that wasn't plagued with grammatical errors

Meanwhile you (Rafael) speaks in perfectly coherent sentences

Further proof of Rafael=Trappy is if you look at his music interests on facebook and cross reference music posted on discord, there are multiple matches. We are talking obscure music too


Also his cover photo is medieval stuff and he has multiple conversations with prutus on the subject

>>40449255
Sometimes you forget she's ESL but then you talk to her on discord.

>>40449273
Trappy learned how to pronounce the word 'three' correctly in 2016... She could only say 'tree' before.

>>40449309
Go away

>>40449157
>this city.
CPH?

I guess I can see the advantage in that, tho it doesn't really work like that for me tbH.

>>40449306
If you look in Livia's lastfm you'll see she listens to the same bands and the same obscure stuff.
Look, I know you guys are excited about being detectives. But this exact same thing happened half a year ago.
We've been through this before.

>>40449309
>Trappy learned how to pronounce the word 'three' correctly in 2016... She could only say 'tree' before.
That has literally nothing to do with writing sentences Rafael

Undeniable proof that Rafael is talking with his trip off

Add this to your screen shot album:

Undeniable proof trappy-chan (Rafael) is posting without his trip on

Currently trappy is posting without his trip on saying "its obvious trappy and Livia do not want to be associated" but if that's the actual case then why is trappy posting saying this and saying Rafael isn't him? This should be the best thing thats ever happened to him if Livia was actually Rafael. Also theres te fact that Trappy-chan was posting images of Livia freely on here claiming to be her. Anyways if we take a look here

https://desuarchive.org/_/search/image/B8XULPaeB3gQQqTDbvS8yg/

You can see the first image posted was not by trappy, but the subsequent one was (saved by trappy with the UNIX timestamp). You see the unix timestamp spits out a date to the exact microsecond of when the image was saved. Therefore the subsequent image filenames were altered by 3 or 4 digits at the very end but that should not have happened as the microseconds should remain the same. The microseconds were changed because Rafael wasn't aware of the fact that the unique string of numbers was a UNIX timestamp, he thought they were random, and thought by altering a few digits at the end that the image could no longer be associated with other ones, however the image is still searchable by an image hash, as well, the timestamp to the very hour remained untouched, see here

timestampgenerator
(dot)
com/date-from-timestamp/1456495607/

So you can see how every post made after the last one was by trappy either with or without his trip made. If you look at the last image posted it is once again trappy without the trip on who moronically only changed the milliseconds of the timestamp (microseconds should not be changed unless intentionally altered, two people saving the same image when it was posted would have the same filename) trying to downplay the situation saying "nothing to see here guys"

How can I low key train my ass?

I want a big ass but I don't want others knowing I'm training it

Rdl? Thoughts on snatch grip RDL?

>>40449352
If this all means nothing (which it doesn't 100% of people here now know trappy is a DYEL hobbit male called rafael) then why the fuck has trappy completely disappeared, no posting on plg, no discord, and why has rafael deleted his facebook account?
kill yourself
go away

>>40449383
Hip thrusts, pull throughs and back extensions really focusing on squeezing glutes

>>40449352
But Livia's FB lacks most of the obscure music. Actually the artist that tipped me off on this was Haino, who Rafael used his pseudonym

>>40449352
>But this exact same thing happened half a year ago.
then anybody who was here half a year ago are retarded to still believe that rafael wasn't trappy LOL. Just because it was posted before doesn't make it invalid?
Fucking cuck

>>40449397
That's not low profile though friendo

Its important I don't let anyone know I'm a gym slut

>>40449402
LOL

>>40449306
You're being led on by Sean >>40449353 who wants to create a mess in plg, even though he knows that trappy is livia.
I understand you guys are new here and don't know much of the history of the people in plg, but you need to stop and think for a second...

>>40449371
Ok Sean. We totally believe you didn't set up that yourself.

>>40449384
trappy hasn't disappeared lad. She got a 24h ban, but she didn't leave the discord.
And rafael hasn't deleted his facebook account.

>>40449402
So? Livia only likes three bands on facebook, and one is a radiohead cover band not even radiohead themselves.
And Livia has Haino on her lastfm as well.

>>40449422
Goooooo awaaaaaaaay rafael
K lets just ignore him from now on

>>40449409
just except that you want a fat juicy ig fit chick ass and beat anyone else in the gym with your monstrous ass if they give you a dirty look

>>40449422
You, Sean, Livia, and Rafael can all choke on a bag of dicks.

None of you are wanted.

So the mystery does not matter if you all just FUCK OFF.

I did squats, front squats, bench, spoto press, chinups, tricep extentions, and curls today.

>>40449028
>>40449147
>>40449184
>>40449273
NONE OF THIS MATTERS
Livia was a woman in 2011, when she was 15.
fb . com / livia.cavalcanti.96

IT'S NOT A TRAP
I REPEAT IT'S NOT A TRAP
PEEPEE IS GO

>>40449446
We know you didn't even go to the gym today.

>>40449422
Oh God Rafael this damage control is not helping ahahha

>got done with cut
>get to eat 3.2k calories again
feels GOOD man
chicken korma today with chocolate coated granola for desert, all after heavy binch ofc

>>40448485
Yes. Or York.

>>40449465
Just fuck off Sean.

>>40449456
>PEEPEE IS GO

Nigga no one is saying Livia isn't a woman. But the person posting her pics pretending to be Livia is a dude.

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rate this

https://discord.gg/XNsC4

Cmon Rafael. It's like a band aid. Rip it off.

It's time for you to stop posting.

>>40449458
>you didn't even go to the gym today.
Yes I did. How is that hard to believe unless you are a giant fag?

Squats were 4x4 at 345, FSQ 3x4 at 240, Bench 4x4 at 230, spoto at 3x4 at 195, then a circuit of chins, curls, and extentions.

>>40449479
Okay Rafael

>>40449471
ive had literally over double that today

also feels goodd

>>40449517
Nice what the fk do you eat to get so many cals in?

>>40449517
I trust your opinion, how do I get bigger glutes without doing fancy jazz like hip thrusts?

After doing some research it seems my best options are SGDL and RDL. I actually have been doing SGDL for a while now so that wss good to hear.

I was wondering, what's your thoughts on snatch grip RDL? (I prefer them to normal RDLs honestly)

And what other glute stuff can I do? ((No homo))

>>40449422
KEK DMG CONTROL HAINO PLS GO

>>40448485
>>40448505
>>40448510

If I had to rate them in descending order, based on only the spec of the bars and having never used them, it would be
-B&R bar
-Texas Power bar
-Ohio Power bar

The B&R bar first because it's bare steel and has both powerlifting and oly lifting marks, making it more generally useful.

Texas bar is second because it's 28.5 mm instead of 29 mm.

Ohio Bar is third.

Though they're all good bars for training with.

>>40449483
Now add fedoras on the last 3.

>>40448736

>Preferably not super expensive lol

It seems the Texas Power Bar is currently on sale for $250

>>40448736
>Fat GDE Retard
What is your take on the exposing of Rafael as Trappy?

You have defended him in the past, despite your differences.

Given that you spend a lot of time with trappy in the discord, how do you feel about the lies?

I respect you as the official /plg/ historian.

>>40449542
ive been doing a lot of safety bar squats followed by good mornings

the goodmornings leave my glutes so sore the next day

>>40449534
upped my shake from 3000 to 4000 cals, half in the morning half just before bed

2x 1000 calorie meals, 5-10 servings of maltodextrin mixed into water adds another 1000/2000 cals

>>40449593

Ok Sean.

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Wish we could turn back time..

>>40449599
What do you put in the shake?

>>40449626
We can't so just hang yourself already.

>>40449638
Go away R
>>40449626
ignore the freak. that meme was funny af

>>40449628
500ml whole milk 320 cals
5 servings whey 600 cals
2 servings maltodextrin 380 cals
15tbsp olive oil 1875 cals
total 3100

im on the road all day so not too easy to get food in

>>40449677
>15tbsp olive oil 1875 cals
holy mother of god
that surely can't not be bad for you

>>40449688
cholesterol is fine, not that dietary fat has any effect on it

also my shits are solid cause of what foods i eat

>>40449688
That's what your mom said.

Thanks for the bar recommendations famalam

>>40449551
>>40449570
Ohio bar it is

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>>40449738
At least something good comes from ohio

>>40449738
Do you have a home gym or are you going full autism and bringing the bar to your gym? I've been wanting to bring my diddle bar but I feel like some dumbass normie is gonna bench with it

>>40449753
Your governor is a cuck too. Ohio can't win

>>40449755
I have a bar I keep at my gym. I'm bros with the staff and trainers, and they let me keep it locked up in the employee room away from filthy normies.

>>40449753
ILY benchie

>>40449755
Going to be taking this to a gym, but my dad is planning on moving and going full home gym soon, so it'll be for that too.

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Hey plg will I ever even make it? I feel so depressed and a no life no gains kind of guy. I can't even make decent progress.
Pic included is me (sorry for shower pic only decent pic where I don't look like a total Dyel)

>>40449793
You look fine mate, don't worry about it.

>>40449793
Do you take corticosteroids? You look like you have Cushings.

>>40449793
damn looking rlly big there xd

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>>40449836
>>40449826
So am I or am I not gonna make it. (Flexed traps for you guys)

>>40449860
WOW

>>40449860
you are blueshoes-tier-genetics, so decide for yourself

>>40449860
I mean, anybody CAN make it. But you've got a long fucking road to go down. You look like you've been living in one of those pods from The Matrix receiving 2,000 kcal of tube nutrition consisting primarily of fructose laced with estrogen.

Going for a 103% squat this Saturday/Sunday. My last volume squat/dead workout was yesterday. What do you guys recommend I do tomorrow/wed to prepare me? I'm thinking of either

>89% double
>3 singles at 91%
>1 single at 94.5%

>>40449927
What have you been doing the past few weeks?

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>>40449864
Thanks, I look pretty decent, I know. At least someone's mirin'

>>40449904
It's not that long, ive made some rapid improvements, I can squat and bench the bar and plus a little.

>>40449945
2-3 weeks ago was really high intensity, high frequency, phasing into higher volume and lower frequency.

My last two workouts were:
>65% for 20 sets of 5 on Thursday (highbar for most of the sets)
>80% for 6 sets of 3 yesterday (without knee sleeves so it felt heavier and I was kind of missing depth)

I've been nogramming for the past month or so but I'm gonna test my max then do Sheiko again

>>40449972
If you've been hitting the volume pretty hard, I would take a light day a few days prior to testing your 1RM. I finished Smolov Jr, did a light day of 3x5 75% a couple days later, then hit a 40 lb PR a couple days after that. I you look at the super compensation model, it gives you time to reach max preparedness for your 1RM testing.

sabre are you here

>>40449972
> 20 sets of 5
Holy shit how much do you hate yourself

>>40449677
>15 tbs of olive oil

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>>40448894

What's that song that your gym plays on repeat?


Mine
https://youtu.be/SJyhZ-3Z8A8

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I couldn't finish my workout in time. It was 2 hrs instead of 3. I had to go

AM I DETRAINED?!?!?

>>40450120
I actually wrote that post

Ama

>>40450120
Best one yet, at least plg related anyway

>>40450167
>best yet
wow. hurtful.

>>40450177
make better memes then

>>40450348
Mine was very funny, it just takes time to stop and think about, like all modern art.

>>40449955
You look like a battlefrog

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>>40448894

>>40450120
Lmao thank u Alex
Do you have an Instagram or something where I can follow your lifting?

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>>40450498
Clint is the fucking man

HOUSE OF BICEPS

>>40450498
>no tsunami barbell

I'll fix it later when I'm home

>>40450512
or how about you get your own meme instead of stealing other people's so you can mildly change it and claim it as your own

>>40450532
How bout you go chomp on a big old dick lmao

>>40450553
Classic paul, never change

>>40450553

That seems more like your thing 2bh.

IMPORTANT

http://www.strawpoll.me/12383832

http://www.strawpoll.me/12383832

http://www.strawpoll.me/12383832

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>>40450140
what's your paypal so I can send you money for royalties

>>40450167
ty

>>40450498
I really, really like this image

>>40450502
>Lmao thank u Alex
yw
>Do you have an Instagram or something where I can follow your lifting?
I have a YT but I really only post PRs and stuff like that. I don't really like instagam and shit like that. If you want to follow my lifting, just browsing plg is about the best thing there is.

>>40450592
that's like asking if I prefer testicular over prostate cancer

>>40450630
You're one of the few people in plg I have much interest in following
I'll take the YouTube link

>>40450592
>panzer goes from 0 to 7 in 10 seconds when Prutus and Benchbro are already 4 to 3

Interesting...

>>40450553
How does it feel you were talking non stop for hours days weeks with a Brazilian hobbit who cant deadlift more than fat retard can bench pretending to be his ex gf with a penis?

>>40450636
http://www.strawpoll.me/12383868

>>40450665
he's cum too many times to look at the evidence, he's going to deny or ignore

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>>40450641
https://www.youtube.com/channel/UC0nHRK6K_KxM2cbPfUItxuQ

>>40450019
What's up

>>40450720
forgot trip

I voted for prutus now I feel really bad for bench bro....

I am such a shit cunt

>>40450732
Just curious how jugg is going, how you're dealing with volume/frequency/etc. My first deload week starts tomorrow.

Now the dust has settled, let's see how many people like trappy now:

http://www.strawpoll.me/12383951

>>40450817
Why keep bringjng him up

>>40450837
It's funny to me

>>40450867
Please stop

Plg is so much better without Rafael

>>40450883
I don't think I can

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>>40448894

Muh OC

I want to drop trappys head like a grape

A good listen

https://www.youtube.com/watch?v=N3Pd-41ri9Q

so....... Who's penis is it then?
Livias?

Rafeals?

I want trappy back

>>40450946
Trappy makes me happy!

>>40450958
Me too!

>>40450769
It's ok. Disheartened by how weak I am compared to where I was 7-8 months ago but there are a number of reasons for that, none of them to do with Juggernaut.
My form has degraded a bit, but that'll clean up in the 5s and 3s. I also can't give a super-good representation of it since I am currently cutting as well.
Upped the bench frequency to 2X with some feet-up bench and added some Front squats to deadlift day.

Kind of hard to tell how well I'd be doing if I weren't cutting but I think I'd be doing pretty good. I still think it's a really fun program and it's inspired to change up some things once I go back to my own programming when I finish it.
How was your first month?

Trappy makes me so happy!

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>>40450918

>"Have you ever trained any vegans?"
>"No. I don't deal in eating disorders."

Go away Rafael your posts are very obvious, you always use exclamation marks

>>40450996
I love trappy

Right now I'm doing my own programming, its a upper/lower split with 2x a week for each lift.

I have one heavier day and one volume/alternate day for each upper and lower day where I progress 5kg a week for 5 weeks before resetting. I'm happy with everything but I'm not sure how I want to do the volume/alt lower day.

Right now for squats I do 4x5 with the first rep paused followed by a normal MR set up to RPE9 or so. Its the same for deadlifts but the 4x5 are deficit.

Any thoughts on how to improve this while including the alternate lifts too?

>>40450985
I'm really enjoying it. Have similar feelings about technique work being put by the wayside right now though.
I added some extra (super smart and SCIENTIFIC) progression to the first two weeks so I'm not just moving my TM on the realization week.
On week 1 I can add 1 weight increment for every 3 reps above the minimum on the amrap set.
On week 2 I can add 1 weight increment for every 2 reps above the minimum on the amrap set.
And then realization is the usual 1:1 progression.

>>40450985
>>40451110
also what's your volume look like for front squats? I was thinking of doing the same.

>>40451083
Can you post a picture of trappy every day?

>>40449738
I actually have both ohio power bars. Get the zinc one. My other one rusted a little.

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>Tfw thinking of Jonny hurting

>>40451135
5X5 the first week working down to 5X3 the 3rd week at 45-50% of back squat
I'm shit at front squats so they're actually pretty tough but doable.

>>40451163
Who's that meat head ex power lifter who does arm wrestling?

He tore his chest once I believe

>>40451212
scot mendelson

big inspiration for me

>>40451212
Mendelson

>>40451212
Scot Mendelson or Eric Spoto?

>29:17
>29:29
>29:33

plg... better than google

>>40451212

Yeah you're gona wanna do Sheiko Medium load for arm wrestling

[UTC 2017-01-10 07:03:50] Trappy#0694: I don't want to give Lith the satisfaction of thinking I even know he exists

Haino is pretending to have shit english now in his circlejerk discord

>>40451289

Yeaaaah you're gonna wanna use Sheiko to do your searches from now on; generally has a higher volume of results.

>>40451391
Well this sucks

My entire life's meaning is dependent on trappy recognising that I am a part of her world

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Opinions on beltless lifting? Mike T says i should be doing all my assistance beltless but i feel like that's a meme.

>>40451407

I have a few thoughts.

Don't abuse it, but if you need practice using the belt, don't be afraid to use it during lighter sets or assistance work.

>>40451405
>I
Stop impersonating me, jackass!
>http://desuarchive.org/fit/thread/39698347/#39699520

>>40451485
Lith#minka

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Busy day today.

I'm still trying to rush more work on the Dietmar stuff before I go out on the holydays, not sure if I'm gonna have internet there besides the crappy 3G. We'll see.

Kermit healed pretty well from his QL strain.
But bauer hurt his shoulders skiing... -.- just as I was celebrating mentally that his shoulder issues were resolved. But this time it seems to be just a small inflammation, he should be ok.

Gotta go to sleep early today. But I'm gonna try to finish this new feature on a sheiko spreadsheet before I go comfy mummy-mode with the blankets and my warm milk. (~3~)

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>>40451513
Lith#cuckold

>>40451549
Ah yes just act like nothing has changed

>>40451549
Fuck off Rafael

>>40451407
I think using a belt for assistance is fine, with a few caveats.

The belt shouldn't be very tight on you. It's for you to brace your core against, not for squeezing your core in place. You want to make sure you're still bracing your core against the belt on every rep.

The belt shouldn't serve as a crutch for bad form. If you're using it to avoid back pain or anything like that, you should drop the belt, lower the weight and focus on fixing underlying issues.

>>40451549
Kill yourself immediately you cancerous worm.

>>40451549
Have you told your ex-girlfriend you roleplay as her on an autism-friendly image board in a specific serial thread dedicated to a niche type of lifting?

>>40451549
Maybe if I post as if nothing is wrong, they'll forget I'm actually rafael!!

>>40451549
Fuck off Rafael,

>trappy claims to be a doctor
>eats animal projects

L M A O

>>40451615
>>40451619
>>40451571
>>40451627
>>40451629
Stop giving him yous. That short hobbit fuck thrives off the attention he gets here because he has literally nothing else in this life. Ignore him and hopefully he will leave.

>>40451549
>if i just act like nothing has happened, they might forget im a mentally ill brazillian male called rafael who cannot deadlift 3 plates and pretend to be my ex girlfriend with a penis for a year straight
kill yourself you fucking nigger im gonna stomp on your head
im also working on a message including screenshots to every facebook contact I saved of yours so they know how fucked up you are

>>40451642
Ignoring rafael will just cause him to think nothing's wrong and we all forget

NEVERFORGETHAINOISTRAPPY

>>40451654
this, ignoring him won't work so we gotta go for his friends and family and let him know what this cunt does all day

>>40451647
>>40451662
That's too far. I hate this hobbit fuck but lets just leave it in PLG

>Suddenly it's cool to hate Trappy

Where where you six months ago? Hell where were you when this "transsexual" started giving "advice" in the first place. You enabled this degeneracy and you don't get to claim the high ground now.

>>40451675
No way lmao are you fucking mental? I'm doing him a favour, maybe he'll stop PRETENDING TO BE HIS EX GF ON A POWERLIFTING BOARD AND SAYING SHE HAS A COCK and get back to doing something with his life

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>>40451549
http://imgur.com/a/IQHcL
http://imgur.com/a/IQHcL
http://imgur.com/a/IQHcL
http://imgur.com/a/IQHcL
http://imgur.com/a/IQHcL
'trappy-chan !!VHnwMVjcWZi' is a weak brazillian male called Rafael pretending to be a girl he knows (possibly ex girlfriend) online called Livia Cavalcanti and saying she has a cock.
Be sure to filter and report this person and feel free to contributing in any way you can to let everybody he knows what he's been up to for the past year. Peace :)

>>40451549
And for the record, I'm sorry for the things I've said that might have had a negative repercussions on you.
AND I DON'T CARE WHO KNOWS IT!

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Gf just sent me this

>>40451862

Trip on twink.

>>40451549

Alright. I wasn't gonna say shit. I was gonna keep my mouth shit because I figured this shit would have ended by now. But here we are.

What you did is disgusting.

I want to make this very clear: Transgender, genderfluid, non-cis, queer, gay, lesbian individuals are to be treated with respect, and the dignity which I would give anyone I were to meet. I have known many LGBTQ individuals; it's why I take such offense to the derogatory use of "faggot" on this board. Hence why I was quick to anger when posters in /plg/ sent hate your way for being an LGBTQ individual - I still take offence to those posts.

But you lied. You wore the mask of a group of people who have suffered and who continue to be marginalized for your own attention. You did not earn that mask - you have not suffered. You also abused the image and likeness of someone who was not you, attracting unwanted attention from idiots on 4chan - again for your own attention.

You abused this facade at the detriment of people who legitimately face bigotry EVERY. FUCKING. DAY. so that you could, what? Shill a program you simply stole from a Russian Powerlifting coach? So you could fulfill your narcissistic personality disorder? (Mad shouts out to the anons who diagnosed that one).

Even worse, if this were some kind of fucked up joke, or "prank", you have again shit on the experience of people who have suffered in ways you could not possibly imagine.

You're a piece of shit. Leave, and never come back.

I would like to offer congratulations to the anons who detected this shit from the beginning. I had the wool over my eyes.

I would also like to take this opportunity to remind people to not judge a person based on their sexual orientation, or gender identity - we are all just people on this crazy planet trying to get by; afford each other some understanding and respect.

Ok, I'll go away again now. Leave it all out on the platform lads.

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Do you think the U.S.P.A. holding tested meets helps or hurts their legitimacy in the powerlifting federation hierarchy?

>>40448887
autism detected

>>40451862
meanwhile shes fucking some other guy and just "having fun while she can"

>>40451862
>stealing my pics from last year

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>>40451899
>posting maddie rogers and expecting me to look at your question

>>40451812
Really again?

Stop fucking cracking my trip sean

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>>40451405
>her
you mean ravioli ravioli give me the rafaelloli

>>40451926
>Maddie
>>>/out/

>>40451890
Everyone is turning on him haha

Good to see you've finally come round to see what a cunt they are

>>40451890
don't really agree with the reasoning. Pretty cucked. But I agree with the ultimate response. #makeplggreatagain

>>40451899
This girl is so fucking annoying but I still want her by my side every night I don't know why. She carries herself with confidence and a care free attitude and that's kind of adorable but it's also incredibly immature and that is why she's so annoying. And she's quite thicc as well.

Fuck you Mattie I hate you but also love you.

>>40451890
Stop that

...you are a good lad desu dont be leaving on us now

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>>40451890

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>>40451890
spot on

>>40451890
agree with point but you said it in the most cucked way possible lmao
dont change

>>40451950
Nigga I ain't looking at how to spell her name when I look at her ig

...Anonymous
02/19/17(Sun)13:58:03 No.40435560
Any tips for forearm grip tendinitis?

Also which straps are the best ?

>>40451899
WOTS IN THE BAG

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>>40451890

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>>40451890

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Mattie is a 10/10 and if you think otherwise you can gtfo.

>>40451890
>I would like to offer congratulations to the anons who detected this shit from the beginning
i knew all along. because everyone who trips on 4chan is a newfaggot.

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>>40451890

>>40451890
Here is your (you) you glorious SJW bastard

>>40452002
Seconding

>>40451980
thats our poutine lol

>>40451166
>>40451166
probably a couple dumb questions about that...
1. % based off working weight or training max?
2. increasing intensity as the weeks go on or does it stay static as the volume drops?

>>40451890
Post of the year.

>>40452002
Third

>>40451890
You glorious glorious cuck, never change

>>40451984
Your forearms are getting tight as hell from all the gripping you're doing. You're always gripping and not giving your forearms any relief.

1. Stretch your forearms and wrists frequently

2. Get a lacrosse ball and mash that thing into your tendons, enjoy the pain. Get your full forearm and your upper arm where it meets the elbow.

>>40451890
Include me in the screen shot

I just wanna talk about powerlifting ;_;

>>40451984

Wrist curls with a fixed bar 2x a week, 4 sets of 20 extension and 4 sets of 20 flexion

>>40452084
What's up lad, how's your training goin?

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Could somebody give me a quick rundown on Trappy?

>>40452084
dont be a cunt and give poutine his (you)

>>40452100
How the hell does your trip keep getting cracked?

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>>40452084

iktf

>>40452105
http://imgur.com/a/IQHcL
'trappy-chan !!VHnwMVjcWZi' is a weak brazillian male called Rafael pretending to be a girl he knows (possibly ex girlfriend) online called Livia Cavalcanti and saying she has a cock while he's at it.

>>40451996
Feeling vindicated for all the hate you got over not liking trappy?

holy shit so much shitposting

>>40452114

If you want to talk about powerlifting, turn off that trip and never post with it on again.

>>40452114
Alright. I wasn't gonna say shit. I was gonna keep my mouth shit because I figured this shit would have ended by now. But here we are.

What you did is disgusting.

I want to make this very clear: Transgender, genderfluid, non-cis, queer, gay, lesbian individuals are to be treated with respect, and the dignity which I would give anyone I were to meet. I have known many LGBTQ individuals; it's why I take such offense to the derogatory use of "faggot" on this board. Hence why I was quick to anger when posters in /plg/ sent hate your way for being an LGBTQ individual - I still take offence to those posts.

But you lied. You wore the mask of a group of people who have suffered and who continue to be marginalized for your own attention. You did not earn that mask - you have not suffered. You also abused the image and likeness of someone who was not you, attracting unwanted attention from idiots on 4chan - again for your own attention.

You abused this facade at the detriment of people who legitimately face bigotry EVERY. FUCKING. DAY. so that you could, what? Shill a program you simply stole from a Russian Powerlifting coach? So you could fulfill your narcissistic personality disorder? (Mad shouts out to the anons who diagnosed that one).

Even worse, if this were some kind of fucked up joke, or "prank", you have again shit on the experience of people who have suffered in ways you could not possibly imagine.

You're a piece of shit. Leave, and never come back.

I would like to offer congratulations to the anons who detected this shit from the beginning. I had the wool over my eyes.

I would also like to take this opportunity to remind people to not judge a person based on their sexual orientation, or gender identity - we are all just people on this crazy planet trying to get by; afford each other some understanding and respect.

Ok, I'll go away again now. Leave it all out on the platform lads.

>>40452084
Did you hit a new PR this week anon?

>>40451890
Good post. I will say this though;

People didn't hate him because he was a tranny. They hated him because of his huge fucking ego, and his attention whoring. Everyone was wrong but him and he needed the guise of a tranny for whatever reason to garner attention. People hated on him for "being a tranny" mostly for a distaste with having dealt with his shitty attitude and ego.

Need I remind people for example that he would literally defend himself by saying he used to march for transexual rights and no one has went through what he has. Attention whore and he's always right even if he has to lie to get there.

40452114
Nigga poutine literally told you to fuck off. That should be enough for you to leave
You get no you

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>>40452118
You ruined the meme you fucking clown

>>40452122
You came back right in the middle of the god damn worst storm plg ever had.

>>40452109
Because they're all lower case codes like 5-6 letters long

>>40452119
Kek I never hated trappy or disliked him. I do think he's a fucking moron though. Turn your friends to enemies and this is what you get

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>>40452130

Here's a screencap of the original post but I cant be arsed to do it with all the responses someone else can do that.

>>40452122
Not usually a fan of the shit posting but this is glorious imo

>>40452132
No, but I'm coming back from a back injury and my strength levels are finally approaching what they were before, so that's nice.

>>40451938
>blaming sean for his mistakes & embarrassments
>thinks people believe in his crap
you must be crazy m8, take your orbiting back to discuckord

>>40452149
Kek you gotta come up with a better code man

>>40452130
Is this the new hot pasta?
>>40452144
For what purpose is all of this happening?

>>40452149
His trip is way different. He just has the same name

>>40452169
Short story. Trappy is a little hobbit man named rafaelo that isn't actually a tranny.

>>40452169
>Is this the new hot pasta?

Captain Poopfag just wrote it and then vanished again

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>>40452184
>>40452184
>>40452184

New

>>40452169
Beats me. I guess it's because Trappy finally got exposed. But that's a bit weird because these degenerates have enabled this narcissistic cunt for over a year anyway.

>>40452169
Prominent trip who was perceived as a egotistical narcissist was found out to be impersonating a former girlfriend (adding a dick to her in the process) in order to get more attention

>>40452166
Yeah, it's part of the fun though right?

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>>40452088
>>40452061


Thank you guys,

>pic related

>>40452169
You know trappy chan? He's not actually a trap. He's some mentally ill brazillian dude called rafael (who literally cannot deadlift 140kg, by the way) pretending to be a trap who is a coach and a med student, using pictures of his ex girlfriend and saying she has a cock.
He was just exposed for good yesterday and he posted for the first time since about 45 minutes ago. For some bizarre reason he is trying to act as though nothing has happened. My guess is he's just testing the waters to see if he's gonna be able to keep playing out his sick shit again. But he isn't.

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>>40450120

>>40452202
i predict another within the week.

>>40452204
No problem senpai, definitely get on that lacrosse ball. I've dealt with this shit before, and the lacrosse ball is the best remedy I've found.

>>40452191
Fuckin for real? i mean i hated most of the trap posting but i thought at least she/he/it was a genuine lifting tranny.

>>40452204
Also, highly recommend hammer curls and heavy holds, always got rid of my forearm tendinitis in that area. Might help to ease off pressing until it goes away

>>40452209
Please don't tease us like this ;-;

>>40452221
Yeah glorious anon finally proved it. The meme war is over we have come out on top. Praise based anon

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>>40451890
and some say poutines balls grew 4 sizes that day
use this anger next deadlift session based god

>http://www.urbandictionary.com/define.php?term=Trappy-chan

WE
WUZ
FAMOUZ
AND
SHIET

>>40450985
i'm considering dropping RDL's in favor of hypers and bb hip thrusts because of a sensitive SI. thoughts?

>>40451890
Fucking finally, thank you for beijg so articulate. Every time i shit on tarppy i hear 'you're a bigot' but its fucking bullshit. I would unironically marry a tranny but ttappy is a fucking asshole.