/plg/

What is trappys trip

I swear to god

kek pic

someone needs to make a nicest guy/twisted psycopath meme with a pic of rafael and his blogger profile pic

So anyone lift anything lately? How's training been going?

>>40520877
My fakeo deadlift day yesterday was pretty solid, although the deads were a bit harder than I was hoping. All in all, not too bad considering I squatted a bunch the previous day.

Aaaaa

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What's this about? I haven't been keeping up with plg drama for ages.

>>40520848
Post link to blogger I'll do

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>>40520877
had some good dl and pin press yesterday, meme bbing and yoga today was fun.

got a pretty big squat/bench/push press session tomorrow, so I'm gonna try and get to sleep earlyish.

It's Psicótico torcido, now fuck off Dino

>>40520925
www blogger com/profile/05646191784683149899

I don't understand...

>>40520896
Nice, you said you added a second deadlift day?

Are you still recovering well so far?

>>40520931
Good to hear. You're looking a lot leaner now. How much are you weighing these days?

Fuck off sean

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Look at me, I'm the trappy now

why is my princess on reddit but not 4chan?
/user/stRafaello

>>40520936
Nice, that worked. Thank you :)

>>40520936
test

WHAT'S GOING ON
CAN I GET A RUNDOWN

>>40520974
92kg this morning. I've been trying to eat more, but my appetites been a bit down desu.

>>40521048
Trappy-Chan, a trip famous for helpful advice, turned out to be Rafaello, a Brazilian manlet with only 1 year of lifting experience.

>>40520936
test

>>40521061
then who was >>40521011 this cutie on the right

Reminder that you should be doing sheiko

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>>40521091
He pretended to be his ex girlfriend and used her pics as his "avatar"

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I think Im fucking up my squats because of hemmorhoids, what should I do?

>>40521086
What was it???

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You want some fucking pictures

Anybody know what day the arnold is? and what time people are gonna be lifting? stream also?

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Trappy THOT has been patrolled

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Thanks for this my special friends!

>>40521121
Psicótico torcido

>>40521139

Fool me once shame on you

>>40521139
I wonder if its just Sean and me who have figured it out or if there are several people now using the trip

>>40521165
we are legion xD

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>>40521175
Never forgetti

>>40521103
That's the most pathetic thing I've seen all week. Can anybody please post a greentext of the whole series of events leading up to the doxxing and revelation?

>>40521192
I don't have it but I believe PRforPrutus exchanged dick pics with him and he noticed the pube colors were wrong which led him to investigate

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>1year of lifting experience

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SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

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

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

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

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

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

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

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

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

Dietmar Programs (translated by c’’,):

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

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

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

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

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

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

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

>>40521224
kys

my name gay

>>40521192
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.
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.

>>40521125
wait wait wait is this ex of his a trap or a real girl? have I been fapping to pictures of a biologically born female all this while?

>>40521235
Lmao he got imgur to remove the evidence pics

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>>40521236
Jury is still out but signs point to trap

>>40521224
Fucking kill yourself

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>>40521224
>Mfw I'm saving all these sheiko programs

>>40521011
to be fair , livia does look like a transexual

>>40520928
>panel 4
kmfao

Do we live in the worst ever age when it comes to women? I think they are the worst they have ever been and can't get much worse than they are now.
>tips fedora
nah but srs duuude women suck these days. fooken skanks most of them

>>40520928
4 and 3 should be swapped, dumb brainlet.

>>40520877
Nothing today but I have
>Deadlift ×1@8, 4×5
>2CT pause bench ×1@8, 4×3
>lunges 7×8
Tomorrow

>>40521151
Anybody saved them?

>>40520931
How have you liked project memes so far?

So where's trappy now? Did he just run away to reddit or something?

>>40521416
I agree but you also have to consider how a lot of men don't posses the skills to take care of themselves or a family anymore. no job with benefits and a pension, no mechanical or construction skill, can't hunt or fish. Like what are you really bringing to the table as a man in 2017?

>>40520877

Friday was the last day I lifted. Got 550 lbs 5x1 on squats with no problems. Got 505 lbs deadlift3x1 better than I ever have.

Failed the first rep of 300 lbs 5x1 bench presses because I am a turbo benchlet.

>>40521490
taking his meds

>>40521514
Big cock

>>40521471
>lunges
Wtf program has lunges?

>>40521490
I feel catfished. Who is that girl in that picture? What is she like?

>>40521530
you lunge at traps

>>40521520
That's some good weight besides the bench

>>40520974
I'm not sure yet. I think the ohp was spot on, maybe a little bit under, but the deads were either a tad too high or I'm just not eating enough and/or sleeping enough.

>>40521531
>girl

>>40521523
>>40521542
Dude fuck off

https://www.youtube.com/watch?v=803cStQ5-z8

heres my 470 5x2 again

>>40521546

It's nothing super impressive when you realize I'm 230 lbs, but holy shit does my bench press suck ass.

I'm going to complicate up the bench press programming with accessories and shit after an April 1st meet in an attempt to do better than fucking 315 lbs as a max.

>>40521530
Lol yeah the third lift of the day is usually pretty far from comp movement and for a fuck load of volume. Monday it's push Press, Tuesday lunges, Thursday wide grip bench and Friday is some sort of row

>>40521562
>dude
nice projection

>>40521564
600 when?

>>40521578
hopefully soon

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I may have failed my 56kg x4 x4 x4+ bench on friday.
But today, I successfully did 52kg x8 x8 x8+ (got 9).
Then deadlifted a nice 60kg x5 x2 x2 x2. Feeling really good about my DL form.
Although it is baby weight, at least it is increasing.

>>40520793
pic

>>40521566
Well good luck, your total will still be decent.
>>40521567
Everything makes sense except the lunges. Do you perform them with a barbell on your back?

>>40521609
I tried with dumbells last week and that didnt work well, I'mma do it with a barbell on my back tomorrow

>>40521531
Lívia Cavalcanti aka Licawr

nobody knows except Raffaelo

>>40521609

I'm HOPING my total can get me qualified for national level meets. I'm pretty sure I need 1450 lbs as a 105 kg dude lifting RAW. I've hit a 600 lbs squat, 525 lbs deadlift (the way training as been going, I'm pretty sure I can beat that), and an LMAO3PLAYT bench.

I need to add on like, 15 lbs to the total, while dropping 5-10 lbs of bodyweight, AND not get screwed over by retard judges that have never actually lifting more than 135 lbs and just read a brochure on the lifts the morning of the goddamn meet.

Are you telling me all those threads of you faggots worshiping a trap on an internet fitness board, were actually threads of you all worshiping a Mexican manlet?

Imagine being on your death bed and looking back at your life lol. Imagine telling your grandkids (like you'll be having any) how you used to spend your youth.

>>40521638
I can't believe the girl in those pictures would go out with an ugly mentally ill dyel manlet like that guy.

>>40521686
Push your deadlift hard

You have a ton of room for growth with it, nobody deadlifts less than they squat (at least not by such a large margin)

I bet you could bring your deadlift to 575 ish by meet time if you actually invest more energy into it

>>40521809
Dude. She's not that cute.

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>>40521809
unless shes actually a he...

>>40521564
Am I wrong but your bench looks really bad?

>>40521836
Have you seen the guy?

>13,867 post karma
>35,351 comment karma
>redditor for 5 years
>greentexts on reddit
the cancer killing /plg/

>>40521686
What fed?

>>40521833
You're wrong, plenty of guys squat more than they deadlift. His bench has the most room for growth obviously.

>>>/fa/12272094

>>40521997
Sure they might squat more but usually it's only by 10 kilos at most

I don't know how his training looks but if he's neglected deadlifts for a while I'd assume he can push them hard, especially if he switches to sumo if he hasn't already and use those joocy 600lb squat legs

>>40521957
Oh my fuck

>the suit looks a little boxy on you because you have slim shoulders
>Google some neck strengthening exercises, what sets a man apart from a boy when wearing a closed collar and suit is the thickness of the neck.

>>40522024
Sumo isn't the answer if his legs are worn out from squatting at a meet. Remember deadlifts come last.

>>40522011
top kek start tripping and pretend to be him

>>40522059
But still, he'll be able to use his well build leg musculature rather than using his back which is obviously weak

Honestly if you pull less than 95% of what you squat you're doing something wrong

>>40521833

I have been doing some probably too minimalist Texas Method program with the 5x5 squat and bench on Monday and 5x1 on Friday, with 3x1 deadlifts on Friday, and have been doing speed deadlifts 3x3 with about 330 lbs on Monday for some extra pulling volume. It WAS power cleans, but those made my goddamn knee ache, probably because they irritated my left quadriceps tendon.

Am also doing OHP 3x5 on Wednesday, and chin ups, the OHP with 165 lbs to start with and have been going up every week on this cycle. This next week will be 180 lbs.

I am beginning to realize that this is quite ineffective to drive bench press, and possibly not ideal for deadlifts. But the only problem it has with my squat is that it has gotten so strong that the weights I'm capable of 5x5ing are starting to beat me up.

But I was trying to avoid changing the programming much in advance of the meet, in order to avoid a clusterfuck. Afterwards I'm either going to start adding some bench accessories to Texas Method, or do Smolov Jr cycles for it or some such.

I might start doing some heavier pulling volume on Mondays, like 1x5 ~400 lbs

>>40521983

USAPL

>>40521997

I think part of it is that I am built like a hobbit. I have stubby femurs, a long torso, and the wingspan of a pterodactyl. My squat is always going to be baller, my deadlift a bit less so, and my bench is never going to be good. Though I'm sure some better programming would aid my bench press quite a bit.

>>40522059
>>40522079

I've always done conventional deadlifts because they are objectively better for general strength training for other sports, like rugby.

Only actually been doing pure powerlifting training for meets for about 6 months now, and figured I was better off sticking to Patrician Conventional form rather than trying to adjust to sumo after so long.

>>40521457
why do you have an opinion on that

Started lowbarring a couple weeks ago. I hit atg but as I go up it makes the lift easier if I lean forward a little then straighten at the top of the squat. Any tips?

>>40522045
Who are you quoting?

6 reps on my 150kg + set

Stuck using a fat bar

Wanted 8 reeeeeeeee

>>40521864
So instead of trappy being a man pretending to be a man pretending to be a woman trappy's actually a man pretending to be a man pretending to be a woman?

>>40522279
post a video if you have one. sounds like you're either doing a good morning or have goofy balance

>>40522492
I'm doing a good morning. But it only happens if i start to struggle on the way up. I just find it weird because from what I've heard it should make it harder rather than helping me get it up. No video but if I'm still struggling next squat session I'll record one.

>>40522515
>my form breaks down when the reps get difficult
no kidding

but on high RPE sets, you think less about technique and more about just finishing the rep, so you kind of revert to however you can get the weight up. sounds like this is what's happening to you. what fixed this for me is just doing 4000002532 sets at like RPE 7 or 8 so that the "good" movement pattern is all my body has muscle memory of and when the weight gets heavy, that's the only way I can squat (I hope that makes sense).
also if you're just starting lowbar, it's going to feel really goofy for a while.

tl;dr: stop doing sets where you're close to failure and do more sets with weight/rep schemes where you can feel it but you can focus more on tech at least until you're more comfortable with lowbar technique

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nn plg

I hope you had a great sunday

I hope you have a great monday too!

>>40522476
exactly

Gonna be going for a squat PR later today lads, wish me luck

>>40522538
Just saw this. Thanks senpai I'll try out what you said

>>40521686
>AND not get screwed over by retard judges that have never actually lifting more than 135 lbs and just read a brochure on the lifts the morning of the goddamn meet.
Do you actually think this is true? KYS

>>40521564
squatchad

is lifting heavy with the flu a big mistake? home gym

>>40523133
You can do whatever you like if it's your home gym, cupcake. As long as you're not wiping your mucus and spreading your illness in public gyms.

>>40523150
Do some light maintenance while giving your body time to heal

>>40523164
You're still here?

>>40523150
fuck off beta

>>40523175
It's sean now lad

>>40523179
or just about anyone at this point

So yesterday was a good day. Checked out Dutch Equipped Nationals, people competed raw too. Saw some neat lifts.

Also probably going to join a proper PL club, and get a real coach. Neat.

my knees ache

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first sheiko session done, easy even with inflated maxes.

>>40523247
Yeah, that's the point.
Each individual session is easy.
But when you build up fatigue, that is going to change.

Anyone know how much a fat bar impacts your deadlift? I.e has anyone had experiences using both at the same time?

I seriously think that a fat bar takes 5-10kg off your diddlydoo but I'd like other input from people who have also dealt with it

>>40523252
This is true. Feels bad to struggle on sets of 2 at 80%

>>40523252
i like to assume shit like this doesnt apply to me and that i'm a talent chad even though im not

>>40523352
completely depends on how strong your grip is. you might not lose any weight off the bar if your grip isn't a limiting factor in your deadlift, as unlikely as that might be. you'd have to just try it and see desu

>>40523402
Was more thinking about the extra rom it adds onto your lift. It might not sound like a lot but when I tried a proper bar, not having to get down as low as I usually did was great. It was almost like a mini rack pull

>>40523164
love u :3

facebook/westsidefilm/videos/1930394477191677

>you whiteknighted a Mexican manlet male pretending to be a male pretending to be a female on an American crossfit forum

Lmfaoin @ ur lives

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>>40523474
Have my (you) since I didn't get any posting that vid last night.

>>40523802
>>40523474
I don't have facebook :(

Is it the trailer for that movie or is it the full thing?

How do I into massive forearms? Just hold heavy weights erryday? Is isometric contraction enough for growth?

>>40523845
Yes.

>>40521116
not squats cause theyll get worse

>>40520793
cutting, 197cm 125kg, coming back after disc herniation

sq 100kg
ohp 50kg
bp 80kg
rack pull 130kg

Stalling on BP and OHP. Is it smart to move to TM or continue on SS/SL?

>>40521137
Scooby?

>>40524024
can you make gains on SS/SL. if so do them. your bench/ohp stalling is more than likely down to shitty technique if you're having trouble that early in the game. work on getting a better set up for bench.

>>40523520
I know..

And to top it off the trap I fell in love with used to get fucked by Rafaello!!!

>>40523846
Unironically buy (or DIY) a 5kg wrist roller, not trolling. Also do some heavy ass farmers walks to failure.

is Wilks a good indicator for if you are a novice/intermediate/advanced lifter?

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>>40524365
>>40523520
how will paul ever recover??

>>40524635
wow
paul needs a real friend, not me but someone

>>40524633
Wilks is for twinks, women and manlets Your total is the only thing that matters.

>>40524365
No you fell in love with Rafaello

>>40524745
thank god I'm a manlet

>>40524755
That's not me lmao

>>40524770
Oh, in that case
You fell in love with rafaello

>>40524777
>>40524635
paul want that hobbit dick LOL

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think i caught a cold right before my vacation

>>40524857
I feel you . Got strep throat for 3 weeks in the middle of my vacation

daily reminder to stay comfy and safe
>https://www.youtube.com/watch?v=TtHUfd0ZWWQ

>>40524878
Ayy, I'm pretty sure I have strep now. Fun times.

>>40524857
>>40524878
>>40524939
Should have been eating your clovers of garlic a day.

I posted yesterday about fucking up my back after deadlifts

its just as bad today its so fucking annoying I cant even stretch my right leg sitting without my back hurting

it hurts only on the right side right above the glute, I hope its nothing permanent and just a muscle strain. I basicly cant round my lower back in any way or stretch my right hamstring

pls help lads does anyone have any advice. I had the same thing last week but the pain wasnt as intense and it went away after a couple of days

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>>40524857
I got knee tendies while I was away on mine

>>40525008

If it's just above your glute it sounds like it's your SI joint.

>>40525008
That's a slipped disk or a herniated disk. The right leg movement is pinching a nerve because the disk is messed up

>>40525008
I've had the same problem. It's right around the lumbar, right? I have it more in the middle than one side but what's been working for me is sleeping on the ground.

My mattress is super soft and ever since I started sleeping on it a few weeks ago my back has been feeling awful. So I started setting myself up on the hard floor and it has been getting better by the day. I've cut out squats/deadlifts for the past 2 weeks also to give it time to recover and have just been benching 2-3x a week while I continue to cut weight on PSMF.

If you're back hurts just bending over like mine did, you should probobly play it safe and cut off deadlifting/low bar squats for a bit too, but I don't know a lot about injury recovery so take everything I say with a grain of salt.

>>40525038
>>40525008
Nvm I just re-read and saw that you said above the right glute, so my advice probobly isn't completely relevant.

Still, sleeping on a harder surface as opposed to soft mattress may help you out regardless of the issue.

Closing in on that sweet sweet 3pl8 bench lads
Close grip benched 130kg today and it felt reasonably easy, 120 and 125 went up fast as fuck as well

>>40525029
I can extend my right leg as long as I dont stretch the hamstring

when I do that it feels like the hamstring is pulling the lumbar so it rounds

>>40525027
how would I fix that?

>>40525038
the thing is I can squat without any problems, its mostly bending over that hurts

I also squat highbar so maybe thats the reason it doesnt hurt

I can basicly do anything without problems, walking running, etc. Just the bending over mostly and rounding the lower back

>>40525050
how far apart should close grip and standard bench be with regards to weight?
also, how narrow is your grip on CGBP?

>>40525071

I'm not a doctor or a medical professional, you should ask one of them for a real diagnosis and for help managing your pain and rehabbing the injury.

Also pretty much any questions you would ask I would solve using google.

>>40525080
Dunno about ratios, I mostly do close grip because I like to focus on overhead lifts
I normally grip with the inside of my hands just a bit wider than the start of the knurling

>>40525110
trust me I did the googling but I find a variaty of answers so I'm confused as if it would go away within a couple of days or if I should go to the doctor

ps. I really hate going to the doctor

>>40525120

If it goes away in another day or two, don't worry about the doctor, but be mindful of it and do stuff like good mornings and reverse hyperextensions. If it doesn't then definitely go to a doctor.

Is it autistic to record myself on my phone when doing heavy squats and deadlifts (heavy deadlifts being 3.5-4 plate)

>>40525175
Probably the single most autistic thing you could do. No one records themselves while lifting. You're on the spectrum bro

>>40525219
Agree. Bet you mumble something like 'it's to check f-f-form' or 'my de- de- depth' when you're confronted about it, you fucking sperglord.

>>40520793
playtest fucked me up. have you seen the youtube edit of the real time of that episode?

i have a question
i'm pretty heavy (135kg, 190cm) and on a cut atm. i have a very dominant lower body, and it shows (diddly and squat are much stronger than bench or ohp; i have a brazilian girl's bubble butt, and i LOVE doing diddlys/squats, and hate bench)
i wanna try and go for a proportional body, wat do? lower the freq on lower body? lower the volume? lower the intensity? i've been lifting for a bit 1 year now and my squat is basically 3pl8, diddly is 190kg x2, ohp is 55kg x5, bench is 90ish x5

send help

>>40525247
>i've been lifting for a bit 1 year now and my squat is basically 3pl8, diddly is 190kg x2, ohp is 55kg x5, bench is 90ish x5
not as disproportionate as I thought you would be based on your post
You're basically at 1/2/3/4 after a year with a stronger deadlift, that's nothing to be sniffed at
you have to remember that being heavier helps squatting and deadlifting whereas it doesn't so much with benching and overhead

>>40525247
>hate bench
There's your fucking problem

>>40525274
>>40525283
i was thinking about adding high volume work, something like 5x10 bench/ohp/cg bench/dips/whatever the fuck works chest,tris, delts, twice a week

will the volume make me not hate the fucking lift?

>>40525322
>will the volume make me not hate the fucking lift?
no, it will probably make you hate it even more if anything

>>40525332
fuck me brb gonna kms

>>40525341
for OHP, try adding push pressing
it will get you moving more weight and is a lot more enjoyable than normal strict pressing

>>40525322
You need to vary your rep scheme, but obviously max effort is what will drive your numbers up. Example- 3 singles at 95% followed by amrap at 80% and 65%.

>>40525322
Try some side raises also

>>40525369
>>40525375
alright gonna implement this
thanks anons

Daily reminder that you owe it to yourself to learn the theories of programming so you can make adjustments to your cookie-cutter program to better suit your training.

>>40525437
>this
Everyone should watch the CWS programming series

>>40525524
I compiled them for the lazy people. Includes some extra videos that aren't strictly part of the scientific principles videos but are important.

Scientific Principles of Strength Training:

All About Specifcity
https://www.youtube.com/watch?v=k7_kCLHOl_0
Smart Training is Hard Training: The Principle of Overload
https://www.youtube.com/watch?v=gqF8EoDMSGo
Fatigue Management
https://www.youtube.com/watch?v=DPZtjXYNkm0
Principle of SRA
https://www.youtube.com/watch?v=-iV1N4gjGoA
Principle of Variation
https://www.youtube.com/watch?v=VGaiCNbZocE
Principle of Phase Potentiation
https://www.youtube.com/watch?v=iAjgTcBJXLU
Individual Differences
https://www.youtube.com/watch?v=5Yj6sDg-Pec

Putting into practice:

Adjusting Training for Beginner to Advanced Lifters
https://www.youtube.com/watch?v=BAlyC-Dgdl0
Hypertrophy Squat Training (there's no "creating a hypertrophy block" so we gotta make do with snippets of info in random videos)
https://www.youtube.com/watch?v=SICmP8_irsI
Creating a Strength Block
https://www.youtube.com/watch?v=eBIInwyXIfA
Designing a Peaking Block
https://www.youtube.com/watch?v=onpnlCNGzlA

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Tfw at the doctor getting tested for strep and mono

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back from the physio
he said my shoulder injury is because i have weak biceps because i never do curls
you FUCKS memed me and now i can't bench or OHP for weeks

>>40525219
>>40525231

I can't even tell if you're joking or not

>>40525639

>he pulled the mask over his nose this time

>>40525524
You should watch a lot of different lifters/coaches. CWS is generally good but for example his stuff on phase potentiation is bullshit. Learn how to pick the raisins out of the cake.

>>40520793

4x4 bench yesterday
3x3 paused deadlift
5x5 rows
3x3 close-grip bench

I compete April 1, and so far I'm doing well. I feel more confident squatting and benching compared to my last meet.

>>40525640
You are a retard
no one here would tell you to not do curls

>>40525807
you don need curls m8 pullups are fine

>>40525924
fuck you

>snowing outside
>just had a comfy bath after squats
>put my PJs on and started a fire
Gonna shitpost the night away

>>40525387
Try some fucking off out of here

>>40525997
Its Sean
I promise

>>40525947
w8 w8w8 sorry

did I say pullups are fine? No scratch that mixed grip deadlifts work the biceps enough just make sure you alternate

I want to die

>>40526179
It's weird if you dont

>>40526224
:think:

>>40526179
Same here senpai.

>tfw too pussy to end it all

>>40526453
I'm not afraid to do it, I'm just living anyway because that's the purest form of masochism.

>>40526463
Sup Rafaello

>>40526453
Just changed my mind, let's do a joint suicide pact.

Dubs gets trappys trip code

>>40526650
roll

When you guys deadlift do you get tight and then drive through your heels as quickly as you can

or

do you get tight and then just slowly begin to drive through your heels and sort of slowly increase the force until the bar comes off the floor

>>40526650
I dont want it

>>40526716
Used to do the latter. This cycle I started trying to pull faster and harder.
>@8 single 5kg under month old 1rm today
Smeshed the fuck out of my plateau

>>40526650
If dubs Trappy's tripcode is sent back to the shadow realm

Anyone ever had a sports massage from a physio

is it worth it

Reminder that Dark Souls and Led Zeppelin are just average and that a Standing Press would be a better competition lift than bench press in every respect.

do you guys have any tips on the hook grip? I'm trying to do it, but the thumb keeps slipping after the 3rd rep

I'm a manlet with small hands, but I can wrap my index and middle finger around the thumb after I wrap the thumb laterally with the barbell.

>>40526971
DAYUMMMMM SONNNNNNNNNNNNNNNN!!!!!!!

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>>40526971
>Standing Press would be a better competition lift than dead lift in every respect.
I agree.

>>40526997

I thought hook grip was thumb on top of middle finger's fingernail.

Is it supposed to be thumb under? Am I the jackass here?

>>40527057
>thumb on top
>hook grip
Pick one and only one

>>40527006

It appears we've agreed on what to replace the deadlift with, Joe.

>>40527057
I wat m8? How the fuck would that work

>>40526997
Your fingers may be too small to pull with a hook grip optimally. Squeeze the ever living fuck out of your thumb when you set the hook, if you're doing hook grip correctly you should not lose the hook

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>>40527094
>makes lower body roughly equal to upper body instead of being heavily lower body
Why isn't this a thing

have become so inflexible i can't do mixed grip deads wtf

Guys, how much does creatine really help?

I am scared to take it because of /balding/ desu, I know it's pretty pathetic, but it seems not worth the stress to me.

So, how much gains am I letting go?

>>40527143
It doesnt actually do that much

>>40527143
this>>40527181

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>>40526971
>Standing Press would be a better competition lift than bench press in every respect.
He's right you know

>>40527143
creatine is a marketing scam
it improves nothing

>>40527143
>>40527205
Glad to hear that t b h. I guess I'll just keep it in my drawer then. Thanks guys.

Thing is I am prepping for my first meet and my coach wanted me to do a ""cycle"" a month beforehand.

But the paranoia is strong with me.

>>40527252
theres also nothing to be paranoid about
it doesnt actually have side effects either
its basically a placebo but its cheap so ehh

what are the most important assisstance lifts for deadlift

>>40527252
>""cycle"" of creatine
no

>>40520793
Is the first week of the cowboy method supposed to be 5 sets of 10 reps of 110 kg (185 kg max) or 10 sets of 5 reps? pls halp

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>tfw haven't been to the gym in 2 months because of a move to the country and takes 2 hours to get to my previous gym

i feel fucking ashamed and the depression the gym was suppressing for the most part has come back

should I save for some home gym equipment or go to the local hotel gym, but it's fucking expensive

>>40527252
>""cycle""
>creatine

>>40527288
Well I've tried to do a research about its correlation with hair loss and it seems that there's only one pretty illegitimate study associating creatine with dht increase.

And I don't even have any balding family members, I am just a pussy.

Also, shit like this popping up all the time. http://www.drshapiroshairinstitute.com/blog/creatine-anabolic-hair-loss-case-study/

>>40527298
snatch grip sldl
beltless 2ct pause dls
deficit dls

>>40527323
>>40527302
I don't know how many quotation marks does one have to use to stress that nothing steroid related is implied.

I simply meant a time period in which the supp would be taken, but k.

>>40527328
If you have MPB in your family, creatine will HOWEVER only very slightly accelerate it, exact reason unknown.

Also no cycling, 5g/day for life and git gud.

>>40527328
>creatine-anabolic
i wish

>CGBP as much as I wide grip bench
>SGDL 10kg less than I conventional deadlift

What am I misinterpreting from this

>>40527328
didnt read
creatine isnt anabolism for starters

>>40527380
anabolic

>>40527358
lel you could use a hundred before and after and i would still shitpost, i am just that kind of guy.

no frontloading or any of that faggotry, 5-7g a day for at least two months (optimally for life), enough hydration, voilá.

>>40527108

It seemed to work just fine when I did snatches with my thumb on top of my middle and index finger.

Though snatches are all I ever used a hook grip for.

>>40527406
And even with those you did not.

>>40527406
Using your thumb to hold your middle and index fingers in place is good, but it's not hook grip

>>40527392
>>40527365
Ok, I'll contemplate it a little more.

And no, I don't have mpb in my gene pool. Unless I am adopted (that would explain a lot other stuff though).

this is not trappy

>>40527467
Different skin color than both parents for example. kek

Also creatine adds maybe 3-5% overall strength gains and no mass gains besides some minor water retention. So hype yourself into the placebo effect pretty hard to get your shekels worth out of it.

AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

>>40527499
If you're not trappy Chan than why am I fapping to your ass pics

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[weight] x [sets] x [reps]

I hope none of you do this.

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Anyone else tired of all the effort?

What surplus should I bulk on? I've been lifting for 4 years so I don't have that much more muscle to gain but I'm quite lean
?

>>40527739
that's how you do it

405x5x3

>>40527740
The light inside is broken but I still work

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>>40527740
of course

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>>40527752
https://www.myfitnesspal.com/

http://swole.me/

>>40527780
Picture is me in this very moment

>>40527787
This isn't useful

>>40527740
https://youtu.be/tCZxGG_4ins

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I want new squat shoes but I want black ones and not romaleos
What should I get? Pic related current shoes are tight and rekt

>>40527740
>tfw had the first glimmer of light in my life since I was shit out of the womb
>that light turned out to be the bulb of an angler and I'm back to square one

I think I'm done lads. I'm too far behind, too stupid and without any semblance of willpower to make something out of myself. Even mediocrity sounds pleasurable right now, since I've never took a step out of the dank, dark muk that I've forever slept in.

Stop responding to /r9k/ blog posters

annoying millenials

It's sad in here. What the fuck are we training, eating and listening to?

>seated shoulder press, close grip decline bench
>chicken enchiladas
>80s metal

>>40527874
What's your budget? inov-8 370, or adidas leistung...

Should I deadlift once or twice a week if I'm doing 5 reps with around 4 plates now?

How many time a week should I squat if I'm slowly approaching 3 plates for reps?

I'm doing a slightly modified SS

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>>40527907

>training

Squat
1 @ 8 (470)
7 @ 9 (395)
3x7 (375)

Bench
1 @ 8 (290)
6 @ 9 (250)
3x6 (230)

Push Press
7x8

>eating

Making some chicken breast marinated with soy, balsamic, ginger, and a few other spices, hopefully it'll be good.

>listening to

Whatever spotify says :^)

>>40527936
No budget
Thanks I'll check them out

>>40527907
>training
Deadlift ×1@8, ×5@9, 3 back offs
2CT Pause Bench ×1@8, ×3@9, 3 back offs
Lunges 7×8
>eating
Porkchops and white rice
>listening
https://youtu.be/DowzDEQJI40

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>>40527945
No problem, I have these

>>40527943
That chicken sounds pretty good

>>40527907
>gay rehab stuff, tore something while doing non lifting related stuff lmao@mylife
>homemade (from scratch) lowcarb 4 cheese pizza
>couple of chopin nocturnes

eh

>>40527907
>training
squats x4@9
bench press x5@9
spoto press x4@9
>eating
Just finished chicken with tomatoes, sweet pepper, chilli pepper and onions.
>listening
Shuffle on winamp

>>40527907
>training
85% bench dubs and then 80% bench dubs of my inflated max

Then 80% 4x2 skwot, except I was retarded and decided to go do a triple at 85% after that cause why not

>eating
Just had some icey cream

>listenin
animal collective

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Remember to do your accessories

I'm about to bulk 10lbs over 3 months my wilks is 360 what program should I do?

>>40528222
BUILD MOMENTUM
U. O
I. M
L. E
D. N
T
U
M

>>40528182
i have no goals of competing in a powerlifting meet i just want to be stronger than my uncle for reasons

should I just keep doing jim's 5/3/1 with accessories for a long ass time and get progressively stronger

or hope on a linear progression program where the weight increases faster

im a big noob

squat: 195lb
bench: 155lb
deadlift: 280lb
ohp: 100lb

>>40528243
Wow that did not work well posting from my phone

>>40528251
Thats not trappy. That is sean

>>40528222
>10 lbs over 3 months
Enjoy getting fat unless you're including water weight from the extra food in that 10 lbs

>>40528259
BUILDTUM LOMEN
holy shit im crying

>>40528251
If you don't wanna compete in PL then yes stick with 5/3/1 and eat more. Those numbers are pretty low

>>40528268
OK fuck it 10lbs over 5 months is better?

>>40522476
this really gets my noggin joggin

>>40528268
>he doesn't want to get THICC

>>40528266
anyone can answer really, i just want to hear some opinions :)

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>>40528251
You could take a look at sheiko

>>40528283
Yeah, that sounds better. Just remember when you start bulking you'll initially gain like 3 lbs or so from water weight.

In my experience when I bulk faster than 2 lbs a month or so I get fatter somewhat quickly.

>>40528276
If the numbers are low, what kind of program do you think would be good to max out newbie gains quickly (while still being able to do my accessories for sports)

>>40528266
How did sean get the trip?

>>40528332
5/3/1 is good or maybe SS. How much do you weigh?

>>40528310
Say what you want about old raffy boy, but sheiko is legitimately a great program.

What does it mean if I sometimes feel calves working hard during my squats?

Just did my first ever 5/3/1 workout for OHP and got 11 reps on the final set

sickening

>>40528343
Paul accidentally gave small hint when he said he found Rafael's youtube by googling the tripcode he gave him which used to be some band he played for.

Looks like sean took that one tip and started snooping around until he cracked it.

>>40528368
sheiko was here long before him lad

>>40528182
do you recommend fraudulence x 10

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>>40528343
He didnt. Paul and Sean like to pretend

>>40528182
fuck off rafaello you mentally ill, narcissistic histrionic personality disorder hobbit fuck

>>40528396
It's Sean you fucking mong

>>40528396
I don't remember giving you permission to talk to me

>>40528395
Is there something you want to tell us about your dad, anon?

https://desuarchive.org/_/search/image/Rb1yCqpiZ8fPuvkdLPZI4w/

>>40528349
used to weigh 220, i cut down to 165-167 over the course of a couple months

Strength has always felt like an issue, but now i'm on a clean bulk doing 5/3/1 and the lifts are progressing. I'm just wondering if I'm doing it inefficiently.

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>>40528384
I'm not Sean lmao

>>40528454
Then who are you!
https://desuarchive.org/_/search/filename/1425103225330/

>>40528454
post timestamp rare?

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>>40528467
I'm a moody bitch but I'll do everything to help you learn

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>>40528482
Is this misaki

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>>40528472
Hah you wish

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>>40528454

>>40528440
Slowly bulk then and do SS or 5/3/1

Abandon thread

>tfw people actually think this is trappy

It's just sean or some anon who cracked the trip fucking with you all for fuck sake.

Princess!

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>>40528549
My price!

What to do when coming up from squat my right foot cave in a little bit when doing heavier weight?

>>40528596
Learn how to use proper grammar

>>40528596
How the fuck does your foot move in a squat? Sounds really dangerous

>>40528632
>>40528613
Meant knee not foot.

I can't make a new thread

>>40528182
no

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>>40528709

>>40528709

>>40528709

>>40528738
new
>>40528738
thread
>>40528738