/plg/ - Powerlifting general

First for make your own program based of off CWS's youtube videos titled "scientific principles of strength training" and "how to make a (...) block"

Gut thread.
Just finished benching which went SHIT
now gnna eat my depression away

Shout out to Prutus for suggesting I go on Khan Academy

Helped a lot :-)

I'll regain strength pretty fast if i've only worked out once a week for like 4 months, right? I've not lost weight.

I'm down about 20%+ on my total

>>40482741
>eating temporarily fixes your depression
>eating permanently fixes your shit bench
Two birds in one stone lad, I'd say you're on the right track.

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black girls make me a better man

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who here /huntergathererstronk/

>>40482757
hey that's true shit

>this 7×4 on bench
Fucking christ mike t is trying to rape me

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>>40482794
I love mixed raced girls

>>40482878
Never understood why number of sets is an issue?
Unless i rush them it really doesn't matter much to me if i do 5 or 15.

>>40482972
You've got better conditioning than I bro. I'm fucking cooked and I still have 6×9 wide grip bench

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p e r f e c t i o n

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Best lifts for triceps in order of best to least best
1. CGBP
2. JM Press
3. LTEs

>>40482972
According to trappy number of sets is ALL that matters when it comes to volume.
According to them reps don't mean anything when it comes to volume.

>>40482878

If it makes you feel better the 6x9 wide grip is fun.

>>40483046
Kek sometimes he said things that made sense but that was pure retardation. 5×10 =5×1 in his eyes. Fucking hilarious

>>40482965
>tfw mixed
>tfw naturally more beautiful because of this
>chubby
>autistic and would never approach a girl

One day I'll make it

>>40483057
I'm just gonna take that at face value and act like you're not lying

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>working my new bench form
>doing sets of 225x5
>dudebro that was doing 225 on the bench next to me when I came in puts on a 5 and does a set of 5 grinders with his ass shooting up every time
>he gets up and stares me down

>>40483121
Deadlift in front of him to show your truly alpha form

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>>40483102

I thought it was fun...

>>40483121
I had the same thing happened to me before period

Guy was trying to one-up me on deadlifts. He wasn't even close, but he was doing pretty well for his weight period

I introduced myself and told him about Powerlifting Meets. He still competes to this day, four years later.

We are friends now

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>>40483162
>period

what did he mean by this?

>>40483162
This sounds like a /k/ story
>I was carrying
>some sjw attacked me
>cop came and arrested her
>me and cop are range buddies now

>>40482753
Bout a month will do

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>>40483121
I was squatting one time and a guy was squatting next to me with his gf doing sets of like 2pl8 high as a kite and I had work sets at like 455 or something mid-400s and the guy went from 225 or 250 to 405 and grabbed one of the school gym belts and walked it out and went down with it and never even got to start going up, just got pinned down under it. was pretty funny.

>>40483121
>just finished my last warm up for ohp with 60kg (in squat rack)
>guy just entered gym and asks me if he can work in
>puts on 80kg and starts squatting with shit form
>says while smirking "hey 60 again"
>never did 80 for reps before but decided today is the day
>ohped 3 reps nicely and grinded 4th with poor form
>said to him nah 80kg is good
I also slightly hurt my shoulder that day but damn it was fucking worth it.

>>40483193
You and your fucking guns, holy shit.

How can a human being possible consider it funny to play around with guns when he would shit his fucking pants if he actually was in an environment that they were invented for.

>>40483227
KEK I remember you telling that story the first time

>>40483227
That's when you're supposed to ohp his g girl then walk out the gym carrying her like a duffelbag.
>do you even alpha

Fug my sacrum has felt like it's going to detach from the rest of my body since yesterday. Never doing hip thrusts ever again

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>>40483149

>>40483247
Because he actually has testosterone in his system, unlike you.

>>40483247
Faggot

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Couple webms because I had most of the day off

pls don't send too many compliments on this massive weight

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>>40483247
>he thinks I'm obsessed with guns
>he doesn't know my career field

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>>40483333

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>>40483333
Damn look at them quads

>>40483171
Fucking voice to text shit

I can't even meme about Shaco

>>40483247
Holy shit how can a man be this beta.

guys I need opinions

the august meet is in 25 weeks from saturday, do I:
>A
do the same sheiko I've been doing (37/31/32)? it's 12 weeks like, so I could do it twice with a deload week in between
OR
>B
keep fucking around with fun shit for the next 5 weeks and then do the 20 week CMS-MS prep one

according to that table of what level you are or whatever, I should be doing the CMS-MS one, and it gives me another month or so of doing fun stuff. but if I could make progress just fine on the 12 week cycle, that's also something good right

>>40483247
guns are pretty fun. you should try shooting one sometime
https://youtu.be/iJmFEv6BHM0
you irl

>>40483351
>>40483333
nice anime painting

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>>40483367
go away, plg is only for dark skin grills

>>40483247
Also you remind me if that sword and board guy.

>>40483398
Fun shit then 20 week cms. If you're gonna do sheiko you should definitely have some fun before that monotony

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>>40483247
I'm not even a gun nut, but I believe that you are legally allowed to do so you should learn to fire a firearm.

Anybody that calls himself a man should be at least 200 pounds, and own at least one 12 gauge shotgun 1 rifle of 270 caliber above, a.22 caliber rifle for plinking, and a handgun of their choosing

The same kind of faggots that were never taught to shoot by their fathers other same kind of faggets that can't seem to lift themselves Beyond a 300 Wilkes

>>40483398
do the 20 week IMO. You got 20 weeks until a comp you do the 20 week comp cycle which literally prepares you for a comp 20 weeks away, you don't do two 12 weeks cycles as if you had two different comps.

>do Texas method with a press emphasis
>increase it by a pathetic 5 kilos in 8 months
I have no idea where to turn, lads. No matter what I try it doesn't go up. It's only 65kg x 5
I'm desperate

>>40483398
How much did you gain from your last round of sheiko? Do the 12-week two times if you think you can make any significant gains from it two times more, otherwise run the 20-week.

>>40483459
fivethreeone

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https://desuarchive.org/fit/thread/30233312/#30233348

>>40483312
>>40483318
>>40483336
>>40483370
>>40483413
>>40483432
Yeah, i can see it's working out great for you guys.
You really got violence under control by allowing every retard to play war.

I also envy your manliness. Shooting puppets, man that takes tremendous amounts of guts and skill.

>>40483459
I should also add that my diet is good (gaining weight, largely muscle, plenty protein etc) and I sleep enough.

>>40483498
lol guns are so cool

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>>40483402

>>40483498
>he doesn't have basic self defense skills
Spotted the beta

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>No trappy shilling Sheiko, attentionwhoring, and giving armchair advice while only lifting extremely low weight
/plg/ is good again.

>>40483498
We are the steppe horsemen, you are the peasant farmer.

Enjoy being nothing but prey.

>>40483459
Ime bench responds well to high sets low reps. Sheiko or Dietmar programs(obviously one of the lightest in your case) could probably work. I've heard good things about Connor Lutz bench program too.

>>40483121
keep loading up on plates
that's what i did when i ended up in a squat-off with this skinny runt who stinks like shit and gets bizarrely territorial in the gym (if you walk within 2 meters of the squat rack he gets pissed off)

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>>40483421
>>40483453
this is kind of what I'm leaning towards, partially because I want to try the longer cycle, and partially because I'm having fun just going and doing stuff that's difficult and higher intensity.

>>40483468
pic

>>40483290
delet

>>40483498
Tell me about your father.

Raised by a single mother?

Father never taught you to hunt, or take you camping?

Is your father a homosexual?

Powerlifting is often a powerful coping mechanism for weak beta males with poor father figures

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>>40483432
Almost there.
Buying a hand gun soon for the academy.
>>40483498
Dude like chill lmao

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>>40483516

>>40483556
Did you end up swapping all your deads for ssb on sheiko or am I thinking of someone else

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>he owns guns with no intention to hunt

>>40483568
You get a temporary pass for owning a lever gun.

You are growing into a respectable young man.

>>40483568
Is that a moist nugget?

>>40483568
nice mosin

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>>40483555
Nah I'm trying to stay away from ego lifting.
It's a dangerous drug

>>40483432
Fuck you faggot it's not my fault my dad wasn't around much

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>>40483585
first 2 sheikos on there I did the entire thing as it is on the spreadsheet
first spotoshot I just did 5x5 with SSB twice a week and didn't deadlift at all besides the day I tried webm related
the spotoshot/sheiko combo cycle I did some random max attempts on deadlift here and there and that was really all I did for it. followed the squat and bench stuff as it's written though.

>>40483351
Why do you move your knees forward at the end?

>>40483631
TELL ME ABOUT ALEX

WHY DOES HE WEAR THE SLINGSHOT?

>>40483597
Hunting is stupid and you have to get up early and you only get to fire occasionally

Why would anyone

>>40483553
I asked about the press. My bench is my highest lift

>>40483556
God you're getting strong
What a talent chad

>>40483649
ever heard the saying: "it not destination but the trip"
or something like that, the walking in the woods and chilling is the best part

>>40483563
>hunting with rifles
Insane, you are shooting a fucking animal with a rifle, that's a true accomplishment.

If you live in an environment where there is a solid chance that you actually have to hunt for your own food in order to survive or where it's usual then there is nothing wrong with it, obviously.
I live in the fucking city though, no one here gives a shit about hunting animals in the forest.

>>40483653
Have you tried changing any of the following?

*number of reps
*number of sets
*volume
*intensity
*frequency
*variants
*accessories

>>40483671
When the world collapses, I will eat your flesh.

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U mad?

>>40483675
I change my volume when I feel I need to. It's changed a lot. I follow the intensity rotations outlined in lascek's ebooks. I have tried push presses, laterals, close grip bench and pull ups as accessories (would do dips but I don't have access to parallel bars). All my other lifts are fine.

It kind of feels like my volume day doesn't do shit for my intensity day, no matter how much or little I do. I have also tried microloading with pretty much no results. It's fucking baffling. I'm getting bigger shoulders and tris, but the strength gain has been next to non existent

>>40483689
Nah, some retarded nigger 12 yo child will probably shoot you dead from behind.

That's actual war you know? You just die, no matter how "skilled" you are with your cool gun.

>>40483631
God damn talent chad. I feel like if you actually trained your deadlift it would skyrocket

>>40483628
>not my fault my dad wasn't around much
You are correct, that's not your fault

What is your fault is projecting your insecurities here. Man the fuck up and be the father that your father wasn't.

>>40483671
I'm helping to manage and conserve the wildlife in my area. That is my civil duty as an able male, and it has the added benefits of putting meat in my freezer that I feed to myself and my family.

>>40483730
>volume day
Are you implying you're trying to build shoulders with one day of volume a week?

>It's fucking baffling.
... haha

>>40483770
I'm trying to increase my OHP 1RM. Are you suggesting that higher frequency is the answer?

Also, it's 2 days of volume, I supplement my intensity day with accessories after

LOTTA LOYALTY FOR A HIRED TRIP

Should I run Ed Coans 10 week deadlift program and add 20kg to my conventional deadlift

Or should I go balls to the wall and add 20kg to my SGDL so it matches my conventional max?

>>40483751
God no. I hate kids. Also, I'm not the original guy

>>40483817
>Ed Coans 10 week deadlift program
inb4 just a bunch of pin presses

>>40483747
I'm trying that now

Do you guys smell that? It smells like a 6 year old meme. Someone should tell him.

>>40483796
There are three things that are most important:
1. do enough
2. keep your joints healthy, so you can do 1
3. don't overtrain/underrecover

I wouldn't really call an intensity+accessories a day of volume.

Yes, one real day of volume is really low.
Get off TM for OHP, forget about Lascek.
Do a lot more volume, atleast twice a week, and don't try to progress every week.
You could do normal OHP one day, paused OHP another, and if you have a third day you could do it with a small press from the hips (or small push press).

What I've heard work for some people is just doing a bunch of 8 rep sets one week, next week bunch of 5 reps sets, 3rd week bunch of 3 rep sets, and lastly a deload week.

>>40483817
That isn't a great deadlift routine for a natural lifter in my opinion

If you want a better deadlift, start deadlifting twice a week

Program a lighter variation early in the week in traditional pulling or overload work later in the week

Reduce your squat volume slightly.

>>40483642
Not staying tight enough in the hole maybe. Idk I haven't really examined my front squat form a lot. I don't do it very much.

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>>40483730
Just stop TM for presses, it's obviously doing fuck all for you. I'm surprised you've stuck with it this long - move on.

Try something which spreads volume more evenly around the week.

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Will he ever return

>>40483867
I think its awful but I also think it will work, so I may as well try.

>>40483848
2smart5me

>>40483866
So 3 days? 4? Is there a particular set/rep scheme you have seen as most effective?

Also, why is TM bad for OHP but great for squats, given that my programming for each is similar (except I have no squat accessories)?

Thanks

>>40481016
>Ketosis is good for brain metabolism.
Unlike what? A normal diet with sufficient protein, carbs and fat, say a split of 25/50/25%?
Are you forgetting that glucose is also brain fuel? Yes I know ketones "replace" glucose, but are really ketones advantageous over glucose?
>It's been known to cure brain disorders since ancient Greek times at least.
Where did you get this?
>Extremely low carb diets help fix insulin and leptin sensitivity.
And a normal intake combined with resistance training does not?
>Glycogen supercompensation effects are improved from the lower intake during the week.
What do you need this for? It takes as little as two-three days of restricted carb intake for this to occur, why do you need to go a whole week?

Does your research include information from Jack Kruse?

I was pointing out that saying Schoenfeld is a contrarian based on the "it doesn't work except for the first week" is a bit moo, because the long term (several weeks/months) is more important than the first week. Do you disagree?

>>40483901
You got any suggestions? It's hard as fuck to find and decent advice on how to improve it outside of the nation articles with basic shit like "take a shoulder width grip"

>>40483958
Good boy

>>40483894
I'd say you're probably right. I have that problem whenever I let myself drop into the hole and it usually gives me kneebola. Staying tight in the hole cleaned it up for me

>>40483958
Just chiming in here. I don't know much of anything in-depth about ketogenic diets, but I do know they are used very effectively for people who have disorders that cause seizures.

Why anyone might think that makes a typical brain work better I don't know.

Also how are things? End up finishing it? I can't remember where you were last time we discussed it.

>>40483958
>Cure brain disorders
Not necessarily cure, but it does help to manage epilepsy/seizures tbf. No clue about the time period though

>>40483973
High frequency, maybe give the Cuckols bench programs a go. I know that they say bench, but you can do them for ohp as well, Cuckols said so.

>>40483973
Idk, but let me know when you find out.

I've been stuck around 85-88 strict for months now

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>>40483973
My first thought is to do the G Nucks 3x/Week novice bench but do presses instead. So (where + indicates last set taken to AMRAP)

Day 1
3x8+ (if you get more than 8 reps on AMRAP, increase weight next week)

Day 2
3x6+ (if you get more than 6 reps on AMRAP, increase weight next week)

Day 3
3x4+ (if you get more than 4 reps on AMRAP, increase weight next week)

That's the gist of it but look at the spreadsheet (http://www.strongerbyscience.com/) for more exact instructions.

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>>40483973
Brian shaw did a YouTube video for supertraining about
>the press
I didn't really watch it cuz i don't care about ohp but it may be of use to you

>>40483945
As you were doing one real volume day a week, I'd say start out by doubling it to two.
Try that for a cycle (4 weeks), and then you can consider 3 days.

TM is not great for squats.
It can be good for squats for some specific people (big strong healthy college-aged males).
OHP doesn't hit nearly as much musculature as squats, and is easier to recover from.
But that also means you probably need to do more.

As >>40484003 mentions, you can take a look at the bench programs from Nuckols, and see how they're different from the squat programs.

Also remember that doing delt and upper back work helps most for OHP.
Doing some triceps work can help, but there's no need to hammer it.

2 plate bench for reps
2 plate squat for reps
3 plate deadline for reps
1.5 plate ohp
I'm on candito linear (added ohp 3X6 to friday) but the lower body lifts are going too slow at only once a week are there any programs like candid which have you heavy squatting and deadlifting 2X a week? Or can I change the light lower day to be a second heavy day? Btw reason lower body lifts are bad is because of knee issues but as far as I know I'm alright to lift heavy now

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>>40482794
>>40482965
>>40483016
>>40483041
>>40483367
>>40483516
wew

>>40483582
FUCKING W E W

>>40483402
ehh, too dark

>>40484022
>>40484021
Thanks lads. I'll defo be giving this nuckols thing a look.

>>40484040
If I did what you suggested (8s then 5s then 3s), did you mean week to week? If so, how would I go about increasing the weights, given that the pattern repeats on a monthly basis? Thanks for advice so far. I'm making a point of being a pest here in order to get as much info as I can

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>>40483996
>>40484003
>Not necessarily cure, but it does help to manage epilepsy/seizures tbf.
>I do know they are used very effectively for people who have disorders that cause seizures.
Ah. I recede.

>Also how are things? End up finishing it? I can't remember where you were last time we discussed it.
Did w4d1 today along with w1d2 of my RTS thingy. When I finished my cycle of RTS thingy Thursday 9th/Friday 10th, I went home for the weekend and at the same time I got an infection on my foot, so I stayed home until the 19th in case I had to go back to the doctor and get antibiotics.
Quad is feeling a bit on and off regarding the tendonitis. I'm not sure whether I am ready to start squatting more yet, but I'm thinking of doing some simple squat program 2x/week, but I don't know. I feel like my sumo is struggling with this lack of squatting. And if I start squatting regularly too soon and it flares back up, I'm fucked for a long ass time, right?

>>40484097
>light lower day to be a second heavy day?
Not sure what you mean by light lower day. Do you mean control or hypertrophy day. When I was doing strength/control program I was going pretty heavy on control days because of low reps 4 if I remember correctly. Also I was progressing at about 5kg per week from 90kg to 120kg, then I managed 2.5kg per week till I reached 130kg for 6 and that's where I stalled for a while and decided to do c6w.

>>40484181
Sorry didn't clarify, was talking about squat because my deadlift was going up insanely fast on that routine.

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>Norse gave you 5 (you)s

nice nice

>>40484160
Might be worth it to take a week after you finish it to do like a week of just squatting at very low intensity without any of the supplementary stuff and then just do like you said with a simple 2x/wk program with a slow progression scheme. When I started squatting again it took me about 2.5 months to go from baby weight back to weights I was squatting before but you could probably factor this past month-ish into that for yourself so it may not need to take that long. Idk. It sucks ass but the more cautious route is that safe one with this shit unfortunately.

Night night plg

>>40484267
Dream of PRs, friend

>>40484142
Week to week is possible, but you can also do it intraweekly.
So in a week: day A 8s, day B 5s, (if you want a third day, day C 3s).

There are many ways to handle intensity or volume.

If you do it intraweekly, you can do some predetermined number of sets for the 8s, and increase the number of sets each week.
You can keep a constant number of sets for the 5s.
You can decrease the number of sets for the 3s.
You use a weight such that you stay away from any technique breakdown.

If you do it week to week, you can do a constant number of sets each day for the first week of 8s, such that your (estimated) performance change much. (increasing the number of sets each day is possible too, that gives you an easier start and less soreness)
You can do a constant number of sets each day for the second week of 5s.
For the third week of 3s, you can decrease the number of sets each day, and your (estimated) performance may decrease slightly (overreaching).
Fourth week, deload.
You use a weight such that you stay away from any technique breakdown.

If you notice the overall structure, it's basic:
week of building muscle (hypertrophy)
week of building strength
week of realizing strength
week of recovery (can be called peaking, but not really)

If you haven't been training that long, you can just build muscle and strength, take a (shorter) deload and repeat.

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>>40484112
Hi Norse, have one.
>>40484258
>without any of the supplementary stuff
I'll keep some of it tho, e.g. the clamshells.
Think I'll do GSLP. Hopefully highbar, but I'll have to see how that works compared to LB.
>the more cautious route is the safe one
Yeah, you're right. I'll also have to rein in hiking this Summer I guess. When I started getting this in Octoberish, I squatted thrice and hiked up to thrice per week. Will be more careful before I get into such frequency again.
Also I did prowler sprints today for the second time. Feels so horrible and good.
>>40484267
Night fAm.

>>40483866
>>40484040
>>40484291
if I said anything dumb in these posts, please let me know.
wouldn't want to give an anon bad advice, now would I?

how to decrease chance of bench press injuries? friend said tons of rowing and rear delt work. truth or broscience?

>>40484418
I'd say truth. Also throw in rotator cuff work and pushups feel nice imo

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>>40484392
your advice is highly appreciated my man. if there's anything i've taken on board, its that ore frequency and volume = more press weight, and it not my first time hearing this. i was under the impression that what i was doing before was high enough volume without realizing the amount of volume that OHP needs. it seems like a demanding mistress indeed.

one final thing - how would I keep chest work in there, and can I do laterals (they make my delts grow fast as fuck and chicks touch em and stuff)? and is it ok to continue my squat and deadlift in the TM style, given that their progress has been good?

have a qt as a thank you.

>>40484418
That will help, but you can never guarantee staying injury-free.

There are some other exercises that can help too, but I wouldn't bother unless you want to put effort in understanding why and how to do them.

So I wouldn't bother with specific rc work.
Facepulls are okay though.

Like >>40484431 says, pushups are really nice too.
Just don't take them to failure.

>>40484443
If you remember one thing from this, let it be point 1 through 3 from >>40483866

>how would I keep chest work in there
I've heard Nuckols say in an interview that either a focus on bench or OHP works well, but trying to progress both at the same time doesn't work so well, in most cases.
If OHP is your main focus, do bench after it, but don't do too much.
You can bench one to three times a week, just don't do many sets and don't go close to failure.
Beyond that, I don't really know.

>can I do laterals
Yes, they're very helpful for OHP.

>is it ok to continue my squat and deadlift in the TM style
Yes, fine.
Just remember that the more tired you get from those, the worse your progress on other lifts becomes.

>>40484509

fuck off, trappy

>>40484509
ok you have resolved all my fears and worries. hell, you can fuck my gf if you want.

srs though, thanks, i will adopt this style of programming and see where things go. will report back if gains are made. if not, i'll report back and whine about it.

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Good night lads.

>>40484418
You kind of have two schools of thought on this. I can't really put them eloquently.
One is that you'll adapt and thus lower your chances of injury. The other is that losing any mobility and strength in the joint as a result of not enough variety in the pushing/pulling exercises (simply said) will cause imbalances, which will lead to injury. There is some evidence supporting the latter (both scientific and anecdotes). Not sure about the former tho, I think anecdotes both support and don't support the notion.
Imho the safer one is the latter one. Less risk of injury outside bench pressing too.

>>40484561
To be honest, just doing one of nuckols programs or whatever is the easiest.
But if you wanna try different things out, and experiment, sure, go ahead.

Reminder that Dark Souls and Led Zeppelin are average at best and that Trappy has brought naught but suffering and ruination onto this general.

How do I get joocy triceps

>>40484707
By training them.

>>40484707
heavy pushing movements followed by high volume tricep pushdowns. and a diet abundant in calories and protein.

>>40482694
Someone recommend me a good powerlifting routine which is relatively light in loads, medium-low intensity and has good amount of overhead pressing (standing or seated).

I wanna move up a weightclass in mma by july this year

>>40484761
>low volume low intensity
uhh how you finna make gains lmao

>>40483247
I milled out an AR-15 80% lower at work last week. fite me

>>40484777
maybe he just wrote low weights double?
"light in loads" -> light weights
"medium-low intensity" -> light weights

lol rafeltrapchan got btfo

>>40484777
This, if mma is your main focus you have to accept that powerlifting progress may be slower.

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>>40484824

>>40484832
If MMA is your main focus then you should probably stop powerlifting

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>>40484832
>>40484879

Literally every mma pro do some form of weights training. The age of mma fighter being super skinny is long past
Majority of mma trainers that advocates barbell training to supplement are activated almonds eating, lemon water drinking, "new age" trainer that have you do meme bullshit with kettlebells and bosu balls.

I used to do 5/3/1 back during my time as HS wrestler and it did well, but i felt it did fuck all towards my vertical press strength (translates into punching power)

Im thinking of doing sheiko while switching the bench with standing press but i might aswell do an oly WL program instead. Problem is, there is no weightlifting/crossfit gym in my area with bumpers that allows me to train the olympic movements.

Please help me /plg/

>>40485007
I fully agree you should weight train but powerlifting is a sport that isn't very compatible with MMA. PL is slow, MMA relies on speed as well as strength, we just need strength. You should do barbell work but i would reccomend weighlifting type of work and more bodybuilding work to put on size. If you really want to do PL then something like 5/3/1 would be good cuz it would not interfere with your MMA. Sub the bench for push press or something like that if you want more press work.
Keep in mind however that i'm just some shitty powerlifter, take my advice with a few grains of salt.

>>40484761
This so not powerlifting then

>>40485007
Weight training != powerlifting

You're in the wrong place. Also vertical press strength does not translate into punching power.

>another day beltless
500 squat in the beg

>>40485379
u squatted 500 lubs?

>>40485390
Heck no

3 weeks

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>>40485396
excite

How much do I have to lift in order to talk to the hot girl at the gym

If I hit a PR do you think she'll be impressed?

>>40485379
>Tfw i thought this multiple years ago

>>40485452
Heck OFF!!

Every day I tell myself I'll start nofap then I bust out a fat wank before I go to bed
Is nofap even any good?

>>40485467
lol im talking about myself Tbh
hows things anyway lad?
havent seen you around here

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>>40485452
haaaaaaaaaaaaaaaaaaaaa

wanna see something great? go look at my goals in the archive from around the time I first pulled 700 lbs.

I'm pretty sure I was fully *expecting* to hit 650 squat, 425 bench, 750 lb deadlift, 350 lb log press or over head press/push press by the end of 2015. or some shit.

>tfw pulled 700 lbs for first time in 2014
>it's fucking 2017

>2017
>2 0 1 7
>0
>1
>7

>>40485491
Pretty fun desu
Not magic but something else to provide intensity while at the gym

https://youtu.be/-NhiPY_Bho4
BLAINE SUMNER SAID HE COULD HIT 1180 at the arnold @1 hour and 4 minutes in

>>40485521
>the time I first pulled 700 lbs.
i was around for that
you impressed me Tbh lad, (not that you still dont lol)

goals i set in jan 2015 were 225/140/240kg (im a little lad) with complete confidence i was right around the corner

2017- never got them and currently cant even lift LMAO

>>40485521
Yo norse have u seen frog lad who posts here? He's probably gonna be veryveryvery strong one day
https://www.youtube.com/watch?v=Izx2G3mTFqg

>>40485498
Oh, I was triggered because that's my story too. I've been great, been lifting v consistently lately but my time on 4chan has been reallocated to researching companies for stocks n shit

What about you my dude?

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>>40485600
yeah he is. I've seen it in passing, not really on plg much. Didn't realize he was THAT fucking strong though, christ.

>>40485679
Hows ur training going anyway, u having fun when you get time to train?

>>40485623
>I was triggered because that's my story too
us GDEs just have to remember we arent alone

>reallocated
not exactly a bad thing Tbh, ive thought about that a bit myself then i realise i dont know anything and will probably just throw money up the wall and i loose interest in it again

>What about you my dude?
fucking shite Tbh m8 fucking shite
thanks for asking tho

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>>40485699
its weird. It's DEFINITELY much better than a few months ago, gotten into a good place at work where I enjoy what I'm doing and don't feel so stressed about performance (though that will come around again i'm sure)

I would say right now, every session i get is a 50/50 chance of either being AMAZING or being so bad that I literally quit halfway through and go home. It's a very weird dynamic.

The sessions that are good, its literally like I get my fire back that I had in 2013/2014/part of 2015. I get angsty af, start rocking out to music I like, and I definitely find myself "getting after it" with the body building stuff. Its a fantastic feeling, often makes me feel like I could rip 700 off the ground without thinking twice.

The sessions that are bad though... jesus, full scale train wreck. feel so lethargic and beat up that i literally get 1/4 way in and realize "jesus christ, i literally cannot do this right now or i'm going to hurt myself". End up just going home.

I THINK this is helping over all (going home when i'm just not feeling it) but I can't be certain, as when i've finally lifted long enough to really get a glimpse of that phenomena, i end up going back to Iowa for 4 or 5 days.

>>40485784
>gotten into a good place at work where I enjoy what I'm doing and don't feel so stressed about performance
thats good shit dude happy you're settling in a bit
training will always be there you can go home when it's not good, the barbell ain't going anywhere

>>40484761

>Not much volume
>Low intensity
>OHP

This is not going to be a powerlifting program, son.

If you want a general strength training program to get bigger and stronger, start with SS.

>>40485841
SS will literally kill you when you add shit tons of cardio that mma fighters do

>>40485869

Constant cardio is unnecessary. If he wants to fight at a higher weight class in July, he should be SSing until June, and THEN do all the cardio.

I played DI rugby, which is requires SO MUCH MORE cardio than man-hump, and that's basically what I'd do every off season. And since MMA fighters are hardly ever IN-season, what with the long ass time in between fights, they should be doing cycles like that regularly.

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>>40485823
I have a sneaking suspicion (aka i can tell by my bosses body language, verbage and word choice) that once this larger project I'm working on is finished, it's going to go back to me hating every second of it. I'm attempting to plan accordingly.

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>tfw bomboed exam yesterday
>tfw no motivation to study for second attempt

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I injured the ligament in my lower back and now I can't get into the proper position with a flat neutral back for deadlifts.

to remedy this i've been putting the loaded bar on top of 45 plates, this seems to work.

will my mobility come back once i've recovered and if not how do i fix this?

>>40486161
>injured lower back
>literally cannot get into position to lift
>still trying to lift around your injury

jesus christ

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>tfw sipping on a 2.5 year old Founder's Breakfast Stout before bed

It's quite delicious.

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>>40486099
Don't stress it dude just focus on the present

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>>40486219
i'm doing bill starr's muscle belly rehab to fix it and it works. lots of volume low weights

>>40486317
this is the only pic of t swift I've ever found attractive

>>40486341
never reply to me again

>>40486248
>Not sipping on 5 year old brandy.

Do you even class bro?

ok guys I've recreated this burger recipe a bunch now but science relies on peer reviews:

150g extra lean or lean ground beef
Form roughly into patty shape
Heat a bit of oil on a griddle or cast iron pan on medium-low heat
Salt and pepper the patties right before cooking
Flip often, cook until pink, finish in over to melt cheese.

Please send results

>>40486517
>flip often

DROPPED

Also secret to amazing burgers is marinate the patties in soy sauce overnight before cooking.

>>40486539
>Also secret to amazing burgers is marinate the patties in soy sauce overnight before cooking.

No ur fucking stupid for suggesting this

>>40486555
Just try it before you say it's dumb. Also I have a 300+ IQ :^)

>>40486563

I have a burgerQ of 4000

>>40486563
Forgot trip

>>40486626
You're memeing, but these were actually me: >>40486539
>>40486563

>>40486493
>not sipping on 16 year old Scotch

Clearly you don't

>>40486636
Why am I lonely?

I want to put a bullet through my skull

>>40486647
>>40486650
Anon pls. If you're depressed you won't hit your PR next week.

>>40486647
Probably because you feel like you don't have close contact with people who really understand you or are in similar situations to you. You haven't made a strong effort to connect with people through shared hobbies and interests. You haven't actually tried talking to people instead of just making small talk.

>>40486636

If you weigh less than twohundred pounds you don't know shit about burgers

Lads finally weighed over 190lbs every day this week. Slowly leaving twinkdom behind

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>see girl in gym dyed her hair blonde
>say it looks nice
>she begins to talk about her fucking hair for minutes on end

this is why they belong in harems

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>>40486729
Alhamdulillah! Takbir!

>>40486729
>panzer
>speaking to women in person
KEK

>>40486729
>>40486754
What does the Quran say about deadlift PRs?

On the Sheiko app on one of the deadlift days it says to do 3x5 front squats at 75% of my squat max

What the fuck I can't do that - should I just adjust the weight to something realistic? Like 50%

>>40487101
It's supposed to be 75% of a front squat max but the app is shitty and doesn't let you type a front squat max in.

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>>40487101
>What the fuck I can't do that

literally how

thats not a high percentage or a high rep range

>>40487148
Front squatting 75 percent of my back squat max for 5s is impossible

Hell I can't even front squat it for one

>>40487190
I strongly doubt it meant your back squat

75% is like 5kg under my 1rm for FS

use ur noodle anon

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>>40487148

>>40487203
Well the number on the app was 280 which is about 80% of my lowbar

Like the other anon said it's just the app being gay

Watching Gordon Ramsay cooking videos lads

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>>40487273
WHERE'S THE LAMB SAUCE??

>>40485600
>bench same as frog
>deadlift same as frog


>squat 80 lbs less
>weigh 40 lbs more
>4 years older
what the FUCCCK

>>40487756
get coached by a brazilian man then maybe you too may be as strong as fregg

>>40487273
Comfy. I like to watch random episodes of Hell's Kitchen sometimes. Ramsay is hilarious.

>>40487944
You know what else is HILARIOUS

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>>40486729

>>40487957
tell me

>>40485600
I wish I would have started lifting when I was younger.

I wouldn't have been there, but I might have had a shot to be something. Even if I lift for another year and get close I'll just be a 26 year old who came close to a 17 year old. And he'll be on his third year.

Life is hard

>>40485521
Iktf senpai.

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ded thred

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Bad bench today lads. On Nuckols 3xbeg.
Was trying for 56kg x4 x4 x4+, but I only got x4 x3 x3.
I think alcohol and sugar killed my gains because I did quite a lot of partying on wednesday and a little on thursday.

I did 46kg 5x4 for some volume after that because I was not satisfied.
When I come back next friday I will only attempt 54 x4 x4 x4+.

>>40488385
>tfw plateau at 95 kg

Life is suffering

>>40488310
The big boys are at /fraud/ :)

>>40488481
Fortunately, I don't think I've plateaued. Just a bad day today.

When uni starts up next week, there will not be 2 parties every week. So then I will be free to make all the gains I want.

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>>40488524

>>40488385
...Are you a woman?

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I miss trappy

>>40488668
youre the problem

>>40488669
Yeah it's obviously not you nerds on the internet who need to know everything about everyone

>>40484656
Zeppelin is trash
Don't talk shit about dark souls senpai

>>40488715
>nerds trying to find out the identity of someone are the problem
>not someone lying about being transgender using pictures of a female friend for attention for YEARS ON END.

Also, trappy's advice was trash copy pasted from forums posted purely for (you)'s. PLG is better now he's gone (and took his trip off).

shoo shoo rafaello posters

>>40488754
He was good at googling shit and it saved me a lot of time

>>40483333
How is that an amrap. That last rep looks like my first rep of semi heavy deads. Try harder

So what happened to trappy this time

>>40488818
He actually is Rafaello, the manlet twink that we thoguht he was when Haino was posting.

https://www.youtube.com/watch?v=8G541OW-fA4

>>40488845
Where are proofs

fellas i need advice
im on the second month of 531 BBB, and next month i make the jump to 5x10 at 70%. I already know ill be fine on deads, squats will be a mountain but thats because lol smoker fag until 2 months ago and little conditioning, im worried about bench and press
Bench seems like it could be doable if i up food from lots to unholy amounts, but im already like 90% sure im going to fail sets for press
what do i do? should i finish the sets and just go for a total of 50 in as close to 5x10 as possible? or stop after the failed set?
on high note real pumped for deads tomorrow, got 290xamrap and i hit 295 for 3 as a joker lightweight baby
but what do going into next cycle? I really want to try to make it through, so far i havent missed a single set or rep of my BBB, even with my sleep being absolute dog shit and diet questionable

>>40488912
It was all posted before. Look through the archives. It's 100% true and the fact that all this evidence was shown to trappy and trappy never did anything to prove otherwise besides ignore the evidence just goes to prove it even more.

Why do you think trappy left again? He was found out.

>>40488922
ok how long ago and what was the OP pic

post blueshoes webms
im in the floor

>>40488914
don't do BBB because it's a total meme and a waste of your time and effort

t. guy who did BBB

it falls into the category of junk volume, too light to really do anything efficiently (you're taking 50-70% of 90%) but fatigues the everloving fuck out of you

just do triumvirate or periodization bible after your first set last sets

>>40488990
well im already 2/3rds of the way through now, so ill finish this one out. size gains have been ok i guess
i dont really like triumvirate, ive tried it before, so i guess ill go over periodization bible again, and then after this go back to jokers and fsl

>>40488668
Ok Rafael

Starting BBBR today lads. Dont want to end up with pathetic sub 18" arms.

>>40482694

>mfw found holy grail of deadlift programming that fits my special unique needs in terms of volume, intensity and frequency
>mfw i will no share of secrets hehe

>>40489154
Have fun doing George Leeman deadlift program

Evens try to bang housemate
Odds don't
Dubs walk around with my dick out for a while and see what she says about it

>>40489227
Wew nearly trips. Dunno what I would have done but it probably wouldn't be legal

>>40489231
Singles suck my dick Jakub

>>40489270
Who?

>>40489198
hehe, is not leeman program. I will no tell *wink wink*

i miss livia cavalcanti and i dont care who know

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>>40489279

>>40489316
I miss supermang and I don't care who knows

202,5kg squat amrap today lads. On my cheatday as well. Pretty hype.

>>40489279
Fucking kek

>>40489384
but do he have a feminine benis

Oshit nigga no longer banned

Question, OHP or more deadlifts tomorrow

I miss my swedish mancrush and I dont care who knows

>>40489393
Islee islee u nbr learn

>>40482794
dime piece etc

i hope your happy lith, this is what you get for defending a hobbit.

>>40489499
The fuck are you talking about?

>>40483333
are you meant to bring the back back after the legs are straight? I've always been told and done it like it's "one continuous movement" - hips forward and pull with the back at the same time

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>>40489399
Do OHP! and then more deadlifts..
I finally strict OHPd my weight (weight is 225lb, did 226 ohp) today. Bench went relatively well as well.

>>40489384

was supermang actually strong?

>>40489589
he was stronger than isley.

looks like I'm back on the morning shit routine boys
This greasy dirt shit was just dying to escape from my butthole has long farts were happening in the shower before hand! Looking in the toilet midshit now there's just a collection of very little rectangular logs all neatly stacked up on each other at the very bottom, definetly no glorious long logs though these are borderline turds, there is also no strong odour to speak of

>>40489153
You don't know the BBBR don't smear the routines name with your noodle arms please!

>>40488912
There's an imgur floating around somewhere

is Donatello here?

>>40489648
He wasn't even close lad.

>>40489648
hahaha 'no'
he was easier to btfo then islet, though

>>40489563
It's normal to lockout knees before hips by a little bit.

>>40489688
Eat less pizza and more oats you fat powerlifter.

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>>40489710
George you look at this picture and you look at this picture good. This is the face of a man who not only out benches you, but out totals you by a fucking long shot. You dont believe me? Look at this mans hair, this is the hair of a man who will go to war, who will get the fucking job done. Unlike your sorry british ass. Dont even fucking step to the god king known as supermang (may he rest in piece). Just cause you lift in the IPF (International PHAGGOT federation) doesnt mean you know shit about how to lift. On the contrary, you know less. you rely on your fancy fabric harnesses to lift some fucking "weight". so. dont you dare come and say "he wasnt even close lad". im going to fucking slam my dick against a fucking propeller if you dare fucking insult the best trip on this board (rest in peace)

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>>40489726
I'm eating oats right now though?

>>40489752
Good lad.

>>40489688
what do you think about your princesa being a hobbit

>>40489734
Haven't Kekkk'd like that all week. Well done.

>>40489384
I discovered /plg/ because of him. I enjoyed lurking while he humiliated Isley.

>>40489765
I'm not Paul?

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>>40489734
DELET

now that islet is entering lenny mode he shall be more powerful than ever. soon he too will become the tom platz of abs

is Michelangelo here?

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>>40489836

what about donatello?

Leonardo?

>tfw everyone forgets Raphael.

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>>40489891
No its because I KNOW Rafael is here

>>40489279
LOL BASED TOM

>>40489399
DO NOT OHP

>>40490032
>>40490034
samefag

>>40490050
YES

SUCK MY DICK TOO

People whomst'd'veth are lenny shaped are the most powerful on earth

>>40490179
>>40490179
>>40490179

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These are some godly gains

>9.3g protoins