/plg/ Powerlifting General

>>40597118
Hang yourself!

>>40597138
Damn too good to be true

>>40597138
that sucks

>>40597138
b8

>>40597118
Missed you babe! Why did you leave me?

inb4 trappy tries to come back as "livia" on another trip, claiming that her trip was stolen by rafaello and all the "proof" was fake

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>>40597118
post lifting programs pls

tfw worried for a friend
tfw messed with my head

>>40597138
This can't be true

>>40597138
>8 weeks
So he was already strong anyway

Oh

>blueshoes changes his pic and name to frogs and then says that shit and tells his friend to screen shot

Great that you guys are this gullable

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>>40597171
>>40597181
>>40597198
>>40597325
pic related

>>40597411
pic especially related

>>40597432
Ok frog.

How do I increase my squat? Do I just need to keep grinding away until I perfect my form to the point where I can get 2pl8?

>>40597432
>expecting a bunch of morons, whom'st'vd consider picking up weights, a sport to have brain cells
you are demanding too much from this indonesian cartoon board

>>40597446
Ok blueshoes

:(

>>40597138
what is this
i am inherently skeptical

>>40597138
>TESCO MOBILE

who took this screenshot...

>>40597472
>hurr he's just a talent chad it couldn't be that he's roiding

>>40597646
Hurr no way he cant be roiding no way hes a talent chad

>>40597548
dino

>>40597720
okay

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>Mfw I can't tell who is baiting who anymore

>>40597729
I could kick yours and frogs ass any day

WAWTT?
>Deads-×1@8, 3×6
>2ct pause bench- ×1@8, 3×4
>leg press-6×9

>>40597771
When I next I will do
Bench
Pull-ups
Static holds
Shrugs
Squats

>>40597771
PM tuesday plus the push-presses I skipped due to not having time for them.

>>40597771
Deads to knees 390 4x2
Ohp 140 5x3
Paused deads 365 4x2

>>40597729
I could kick yours and frogs ass any day

>>40597729
I could fuck your and frog ass all day

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>>40597729
the only rational thing to do is go to frogs house and collect his piss

>>40597771
Fuckload of conditioning. I will push this prowler to China and back even if it's the last thing I'll do in my life lmao

>>40597771
Squats and bench

>>40597771

Sleep.

>>40597927
OK Rafael

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>>40598016
How in all hell does this mean that I... You know what, I don't care.

>>40597118
>tfw viral infection
>pukes + shits guts out for 5 days
>fevers hotter than mount doom
>starts feeling better
>attempts PR on squat
>fail spectacularly

Do i try again in a few days when im healthy or just start a new training cycle with my PREDICTED new max?

>>40598016
HAH Comparing me to RAFAELLO, that tiny little manlet could NEVER push the like I can push

LMAOING at your life

>>40598041
Are you fucking dumb? Why would you attempt a PR 5 days after no training and being really sick. Of course you failed dumbass

>>40597975
And pinning.
Amirite

Question? Ive got a mwet 7 weeks after PM peaks. Should I run a month long sheiko prep cycle and 3 week comp or should I do something else

>>40598058
Answer the question you tranny cunt

>>40598091
Since you answered so nicely. Fuck off. Also not the tranny faggot

>>40598041
I'd start pinning immediately

>>40597975
OK Rafaello

>>40598040
>>40598044
I thought I replied to freg

>>40598186
lay down the ammonia

>two bottles of wine won't be too much and I won't be buying more than like one beer, I'll be fine tomorrow so I can lift and apply for jobs

I need to believe the intention is the important thing.

>>40598186
How am i raf now ?

Are we gonna ignore frogs doping?

>>40598208
We ignore Phil's

>>40598201
Tbh the intention really counts for fuck all
least you had a good time

>>40598208
Its fake news created by blueshoes who cares

>>40598227
Ye, somewhat, but I can't really say it was worth it.

>>40598225
kek

>>40598237
>cheater apologist
I bet you like Hillary too lmao

>>40598283
Ok blueshoes

>>40598288
Get cucked hillfag

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>frog
>5'8 85kg
>roiding
ha, nice one.

>>40598348
>hurr height and weight depend on if you roid or not

>>40598348
He's literally 79kg with 13.5in arms yep definitely on the roids

Post the invitation code for the powerlifting general discord

you lot will believe anything huh

someone make a fake screencap of isley admitting to being ftm or prutus admitting to having three nuts or something, to test this

not to mention if frog wasn't as strong as he is BUT admitted truthfully to roids the comments would all be >roiding for this

>>40598374
>>40598369
he can't even bench 300

>>40598369
In the pic it said d bol and test that would add atleast 20-30 lb in 8weeks

https://discord.gg/G3RZ6

>>40598383
its literally only sean who posted the image and is pushing this

>>40598390
"no"

You wish. But I still think him to be natty, don't get me wrong.

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sheiko has me riding on...

THE EDGE

>>40598383
>frog comes off injurys and just doing random shit for a year after doing 500 at 16 then comes back to training on a super specific pl program with a lot of squat volume and his maxes go up

!!?!?? Must be roids!

>>40598390
Oh neat you're telling me I don't need to eat at a surplus if I'm roiding??

>>40598412
i know, i'm just easy to anger today for unrelated reasons lol

>>40598431
Mfw water retention

>>40598425
Or black magic. Definitely black magic. Frog confirmed for voodoo priest SPREAD THE WORD

Throwback to the same cucks defending trappy xD

>>40598454
Shit i knew something was up when i saw him with some shaken looking black dude...

>>40598463
everyone must die

anybody else miss Lívia Cavalcanti

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>>40598520
>Lívia Cavalcanti

>>40598520
I miss Rafael

>>40598520
>tfw never wanted to lick Livia Cavalcanti's butthole
>now want to lick raf's butthole
TRRAAAAAAAAAPPPPPPPPPPPYYYYYYYYYYYYYYYYYYYYYYY
WHERE ARE YOU

My back feels so fucking healthy

Which is nice as I spent all of 2016 with a broken back

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Best 5/3/1 variety for cutting and upper body strength/size ???

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C'MON!

https://www.youtube.com/watch?v=kPwPwSQE9bs

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>>40597247

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>>40598425
>doing random shit
>for a year
>500
>at 16

>natty

>>40598577
>cutting
>increasing upper body strength/size
Pick one retard

>>40598424
is that him? christ what an ugly bastard,

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>>40598605
>parents die
>have to live with grandparents overseas
>angry all the time
>start lifting weights
fuck how is he so good?

TRY HARDER.

>>40598605
can you read? I said he did random shit after doing 500 lmao he was on smolov before doing 500

>>40598539
Hot pic

>>40598619
GDEs need not apply
never said increase as well

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Deads feel like shit for the first time since starting PM
REEEEEEEEE

>>40598671
Pointless post.

When ever you make stupid comments like this just remember your personality doesn't shine through in a black and white comment on the internet. You just look like a tool.

What's a good program to increase the shoulder press?

>>40599060
MAX PRESS every DAY
1RM 2RM 3RM

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>the SPORT OF POWERLIFTING

ow mine shoulder

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>trappy reappears
>drama endues again
>serious questions get skipped over and do not get answered yet again
So, when is everyone going to admit tripfags are the cancer killing /plg/?

>>40599179
Trappy isn't back, his trip password got leaked.

>>40599179
Yeah they suck. I have a theory that every trip on plg is really just one lonely person. Anyway what's your question?

>>40599060
http://startingstrength.com/articles/stronger_press_starr.pdf

Twice a week should do it

Reminder that if you're a powerlifter the difference between dyel and swole is just some lateral raises and curls twice a week

Does a 345 wilks after a year and a half lifting and one year of powerlifting style training mean I'm GDE

>>40599659
You think you're a god danm expert? LOL not with a 345 wilks

>>40599581
V true
Everyone at my PL gym thinks my lifts should be like 50-100lbs higher than they are

>>40599814
what's it like being a massive disappointment

>>40599828
Terrible
Trying to figure out if I'm a huge pussy or not still. No idea why I'm this weak

>>40599838
how hard are you trying

>>40599846
I thought I was really figuring out the trying harder train but my lifts are yet to shoot up

>>40599659
My wilks is around 330-335 after about 2 years of lifting. At least you're less GDE than me.

>>40599659
>I'm GDE
Nobody cares but you.

If all you care about is wilks, then blast some gear.

Or stop comparing yourself to the faggots here and just enjoy your lifting. If you want to get strong, try hard.

>>40599890
you're the only gay dick emo i know

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>>40598412
>sean who posted the image and is pushing this
Sean is on gear, and he's super insecure about it. He won't even admit his lifts because they're normie-tier, even on gear.

Guys

Guys

I'm about to attempt 4x10 deadlifts at 70%. I think I may die.

Pray for me.

>>40600168
Are you the guy who did 335 for 5x10 squats?

>>40600192
Nope, must be some other guy. I'm doing 370x4x10. One set down. Three more to go.

>>40599998
No he;s natty

>>40600229
"no"

He's as natty as he is straight.

>>40600234
So he's super natty then

>>40600241
Sean pays for sex. Which is free.

Which is why he pays for gains. Which are free (to an extent).

He's a spoiled, impatient little faggy GDE.

>>40600260
Okay Dino

>>40600283
There it is.

is MA here

>>40600290
Found Dino

>>40600298

Yes

>>40600355

Day 1- squat + bench
day 2 - deadlift + bench
day 3 - squat + bench
day 4 - Deadlift + OHP.

Which days were your rest days ? like day 1 on monday day 2 on wednesday or?

>>40600391

Generally one rest between days 2 and 3 and two days between days 4 and 1. Sometimes I'd take a rest day between 3 and 4 and one between 4 and 1, but that was more because of life reasons and not so much because I was under recovered. Doesn't really matter too much how you do it.

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Someone pls rate this 5/3/1 inspired program I made:

Use 95% training max

After squats:
4x10 (light) leg extensions, curls, rows, abs

After benches:
5x12 LTEs, curls, lateral raises, front raises, 20 min cardio

Add 5-10lbs bench/cycle, 10-15lbs squat/cycle, deload every 2 cycles

>>40600416
So you did back to back bench days? Did that not mess u up at all?

>>40600471

It'd either be like

12x34xx

Or

12x3x4x

I had been benching three days a week for a long time so it wasn't too much of an issue for me. Face pulls and lat raises helped keep my shoulders healthy.

>>40600471
When I was benching 4x a week I did

ABxCxDx

I think benching 2 days in a row is fine as long as it's not super high intensity and sets to failure.

>>40600498
>>40600666

Fair enough, the second day is usually quite easy on 3xintmed at least. How often do you do the facepulls/lat raises?

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day 1
squats 5x3 heavy
OHP 2x5 warmup, 3-6x3, 1x10(starr)
OHP assist

day 2
front squats 3x5 moderate weight
bench 3x5
deadlift 5x3

day 3
squats 4x10 light
OHP+assist again

day 4
squats 3x5 heavy
rows 3x5
deadlift 3x10

12x34xx

Does this routine look ok? I'm beggining to stall on SS and I want something with a decent amount volume but still focus on strength gains, specially OHP since my upper body is lagging behind and I'm not very fond of bench.

>>40600470

So you want a lot of volume, hey?

>>40600738
Doesn't look super retarded, whats your progression going to be, add 5 lbs until you stall? Day four could include another bench session too.

>>40600818
I'll try to do 10lbs a week on my lifts besides OHP because the smallest plates on my gym are 5 lbs, maybe I'll add another bench session on day 4 if I'm not too exhausted. I'm confident I'll get decent progress on deads and squats no matter what I do and hopefully get to increase at least 10kg on my OHP by the next couple months.

>>40600738
>I'm beggining to stall on SS

Naw buddy. It's time to try harder.

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EPIC!!!!!!!

https://www.youtube.com/watch?v=8pp3rZSum7s

>>40601138
I dunno man, diddlies and squats are starting to slow down, bench slow and steady but OHP is the same for almost a month now.

>>40600752
Yeah and I also made it to peak me each cycle

No deads or OHP cause they're gay just squat n bench

anyone here have romaloes or adipowers? is it worth it?

thinking of buying some. my goal is 3pl8 squat after this training cycle or the next one

>>40601495
i meant 4pl8 fuck and this timer for posting pls hurry

anyone from the north? how the fuck do you get yourself to go to the gym when it's so fucking cold out? I moved to Madison and I don't want to leave my fireplace

>>40601644
Man up Boi.
Alex and Alex are from Madison and they manage

>>40601657
who and who

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>>40601660
Alex and alex

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>>40601644
where did you move from? somewhere warm?

you just get used to it. put on a couple of sweatshirts and a pair of sweatpants, turn your car on a few minutes before you leave so it's warm by the time you go

>who and who
a dead end and a billionaire talentchad genius nerd

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>>40601702
You're not a billionaire though?

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>haven't squatted or deadlifted for 2 weeks
>never felt better

you guys should try this

>>40602207
How does it feel knowing that I'll be overtaking all of your lifts now?

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>>40602225
I wish you luck FR, I know one day you'll outbench and outdeadlift me.


Someday.

Should I get knee sleeves for my bday? I don't necessarily have any knee pain but they look comfy. Max squat only around 440lbs

>>40602207
You should try stopping powerlifting completely, the feel for the joints is that of amazing relief.

Never going below below 10 reps ever again.

I haven't seen frog all day. Are the rumours true?

>>40602423
what

>>40602319
yes. the difference in comfort is just bananas. you'll wonder how you ever squatted without them.

>trappy-chan leaves
>/plg/ dies
Was Lívia, dare I say it, the glue that held /plg/ together?

>>40602517
>livia

>>40602517
>>40602521
also plg was faster because bitching about rafael was half the posts. now its not

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any new blue shoes vids lads? havent been in here in a while. show me what youve got

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>>40602598

>>40602521
>>40602525
It doesn't fucking matter. Trappy-chan is a cute girl.

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>>40602605

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>>40602619

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>>40602628

>>40602598
>>40602605
>>40602619
>>40602628
>>40602633


Bugger off Jacob.

How the fuck do you only bench 50 kg? Kids with down syndrome bench more than you. You started shitposting here, what, last year? What the fuck have you been doing?
Spend less time making your retarded Youtube videos and cutting yourself and get your shit together.

Are there any real benefits to squatting beltless? I feel I can ovecome most sets below 80% on Sheiko without my belt though they're clearly harder.

I want to die

>>40602653
You'll increase your core strength, and your core size, also you won't look like a cookie cutter pussy needing a belt to perform

Who do you think will be the first powerlifter to get SBD on their gravestone?

https://www.instagram.com/p/BP8iBoXF2Mz/
i wanna fug this midget

I'm running sheiko, three weeks in, and I think I tweaked my lower back. I lost my balance and I fell forward during the drive, so my hips instinctively shot back to try and keep the balance.
Took about a week off and now I'm thinking of just going to back to the first week. Did some light work today, I don't feel the tweak at all, but I'm still subconsciously scared of it happening again.

How do yall get over that mental "pucker" factor? Are there any tips for maintaining balance during squat?(my core might be my weakness)

anyone else find that lightweight is more uncomfortable than heavier weight

like 2pl8 is fucking uncomfortable and stiff but 3 gives you a nice stretch and activation. the bar bends and feels better too

>>40602763
>get over that mental "pucker" factor
i hate this. just takes time i guess

>>40602763
I like to think of it like a leg extension, kick your legs forward so you're driving with your heels

If your weight is coming up on your toes that's too much weight, if you're having trouble with balance that's waayyy too much

>>40603126
Naw mate, it was a 275bs warmup to maxing out at 380lbs (#32, week 1 day 3). I didn't continue after tweaking my back that day, but everything before and after that felt normal. It was just an odd dizzy spell or something.

>>40603151
Then maybe your form is off? There should be negligible weight on the toes for a warmup set especially, when I squat I'm closer to falling backwards than forwards

>>40603175
Yeah, usually I'm good with keeping the weight even throughout my feet. Maybe my core did collapse after all? The only exercises I've been doing for my core are HLRs and planks. Any other recommendations?
I've been working extensively on mobility and form ever since and I'm pretty confident about those. I'll post a form check next time.

>>40603193
heavy as all fuck farmer's walks. GOAT for core stability and bracing focus, and you'll get some schweet forearms and traps out of it in the long run too

>>40603193
idk, for me, gluteus medius, lower lats, and the lower rear part of obliques are the hardest part of maintaining form. Otherwise I buttwink hard, keeping them tense should keep you upright and pin the weight back. Maybe that's just because my deadlift sucks tho.

>>40597538
what was the picture that got deleted?

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>>40599179
hankie pls

>>40602517
shoo shoo rafaelo

quick question to all you guys. what do you think of squatting heavy multiple times a week?

>>40603710
How heavy? I've done 'Bulgarian' in the past and it's been productive, but it does beat you up over time.

>>40602633
your back is so fuckin round

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fuck i love the powerlifting meme

>>40603848

4 week cycle, 4-5 days a week. the first week has squats for 3x5 from about 45% to 65%. second week has 3x3 from about 65% to 85%, third week has 2x3 of about 75 to 85% with one single at around 95%. fourth week is just a general deload week of 3x3 of about 65 to 85%. gonna cut down all my assistance movements in conjunction with all this as well. i have no desire to die just yet.

What happened with trappy? Haven't been on /fit/ for a couple of weeks

>>40603987
trappy has been slain. He was a hobbit in brazil using his ex gf's identity aka livia as his own.

>>40604000
Don't believe the Sean meme, I'm still here

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re-aggravated an injury i got squatting while doing deadlifts today

feels terrible man, i was hoping to make some gains on deadlift while i took a month off dieting down

there goes that plan, i'm probably going to have to take at least a week if not two weeks off

>>40602653
IMO the only thing that beltless squatting does is make you better at beltless squatting. I don't think it helps your belted lifts at all

>>40601644
Ay, bby. You lifting at madtown?

Just gave chain deadlifts a go, pretty good actually. Only went up to 4pl8+30kg of chain, but felt much more core engagement than I would with a normal diddy

>>40601644
Also it's been warm as fuck this winter. I'm literally wearing shorts today. If you think this winter has been cold then I really do have bad news for you.

>>40604436
I don't know where you live, but the weather has been weird as fuck. 70 one day, down to 35 a few days later.

>>40601644
Just go outside man

>>40604501
I live in Madison. It has been really weird, but even the "cold" days are much warmer than usual.

>look up madison
>like 10°
>thought we were having a mild winter here
>-7°
Americans confirmed for not handling cold

>>40604234
h-hey liv :3c

>>40604539
>Americans confirmed for not handling cold
>America is big and has varied weather

Geography is hard, I know.

>>40604566
Can't see sub-zero anywhere except Alaska Tbh

>>40604596
Today is particularly warm. A normal winter day in madison is probably around -5 to 0 Celsius as the high.

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>>40604626
That's a really extreme deviation. We've been having the same thing here too.

>when people get so bored of powerlifting they have to talk about the weather

it's all over bois

>>40602613
This. Was nice having a feminine touch around here. Plus all the great advice and cute pictures.

>>40604728
>not liking comfy weather talk
Fuck off normie

https://www.youtube.com/watch?v=xpk9JdiqiNg

>>40604728
>tfw actually find talking about the weather pretty pleasant because nobody is gonna get upset about it and anyone can talk about it

Have I become an old man?

>>40604559
Go fuck yourself with a hot knife

>>40604566
>>40604539

>>40604770
Idk man this is 4chan after all

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>>40604596
Yea but we get hot too senpai.
No chance to aclimate to cold and stay there.

Right knee hurts. Any stretches yall know to help with the pain. I've got the third day in a row of project memes and I want to not hate myself while pause squatting

>>40604539
fahrenheit or celsius?
only one dude is complaining and he might be retarded. it's been warm as fuck all winter and i walk to the gym

>>40605013
>stretch the knee
no son
you could roll out all of your legs and hope it frees up something that's fucking you up

>>40605034
Lmao I meant something more like that I know you can't stretch your knee

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consider the following

if the confederacy won the civil war

we would be living in the ancap paradise with no black people

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any uk fags trained at strength asylum?

>>40605167
/story.php?story_fbid=1883743175177536&id=1438198179732040

>>40597118
Cutting on SS, is it good to switch to 5 sets of 3 reps (5x3) when stalling on lifts?

What intermediate routine should I move to after I exhaust starting strength If I want to focus on power lifting?

>>40599060
press 5 times a week

rep/sets scheme similiar to sheiko

>>40605013
Try some seated IT band stretches. Those tend to help me a lot.
Also try some standing quad stretches where you pull with the opposite arm so your foot crosses midline behind you.

Tandem lifting needs to stop.

Some NT weightlifters here are doing it was well. Fucking stupid.

>>40605292
>Tandem lifting needs to stop.
It's good as a meme event in some competitions, but yeah, it's a bit daft
https://www.youtube.com/watch?v=5-iaDSgUvnA

>>40605292
someone is jealous they dont have any friends

>>40605314

It serves no purpose except to show off, and why would you show off with someone else? You'll just risk injury because you have to rely on your partner to take half the load and if they fuck up you're gonna snap your shit up,.

>>40605340
Because it's a strongman event mate, literally the whole point of the sport is to show off doing stupid shit with heavy things

>>40605281
Thank you I'll try those. I've never had knee pain in my life but suddenly it's sprouted up during project momentum. It's surprising too it's honestly not a huge amount of squat volume on this program

>>40605259
any thoughts guys pls

>>40605259
I guess you could. I think it'd be smarter to deload and then work back up. Why are you cutting on SS? I'm guessing youre pretty damn fat right, if not I'd say eat at least maintenance

>>40605281
What does the it band have to do with the knee? I did the stretch and it felt good bUT I don't know shit about biomechanics so just curious

>>40605458
Thank you. If SS is not good for cutting, should I use something like TM? 6"5' 270lbs around 30% bf I think.

>>40605499
>270
Ok yeah you should probably cut. I'd say SS is probably fine if after a deload you can't progress move to TM. How long are you gonna cut for?

>>40605516
I'm currently on Week 7, down from 288lbs to 270lbs eating around 2600kcal.

I think I'll probably need to cut for a whole year due to amount of fat that I have.

>>40605531
A year seems a little long if you're 30%I'd say getting down to something healthy would take 6-8 months. Did you have experience lifting before this or are you brand new and getting the newbie gains

>>40605544
Thanks, hopefully I'll get that there in that time. Yes I have experience lifting, but I was on 1 year rehab pause due to herniated disc (got fat during that pause, my weight was 245lbs then).

what's a good (squat only) program after I've finished texas method? Went from about 340 to 415 squat with texas method, however past few weeks I'm feeling like shit and think my time with this program is over

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>>40605574
Have a look at the intermediate program here

http://www.blestcoaching.com/guided-template

If you like the layout of Texas Method you can also try Cowboy Method which is similar but a bit more volume and still works on the basis of weekly rep PRs.

http://documents.tips/documents/the-juggernaut-cowboy-methodpdf.html

http://www.allthingsgym.com/big-texas-method-spreadsheet/

>>40605620
Should one do TM after SS or move to Sheiko or other stuff?
Volume day in TM looks already heinous, can't even imagine more volume based programs...

Glute medius and glute min feel pretty gud today, going to jump right back into sheiko

>take a 3.5 day break from lifting because of doing 16 hours of lifting at an oly seminar with alesky
>jump into sheiko two days later
>had to do deficits at 70%, and only upon 70% did I notice my glutes were tired
>eat 500kcal surplus in down time
>still lose 6 lbs
I think I might have been over training with my 6h sleep + sheiko

>>40605620
Thanks, going to look at the cowboy method.

I was doing great on TM then I took a deload week after testing my max (deload = doing nothing)... then when I come back I felt weak as fuck. Wondering if I should just back off the weight and start like 2-3 weeks behind and build back up where I was. Maybe I still have gains to do on TM.

>>40605685
if the volume in TM scares you why would you do sheiko, let alone just sheiko beginner where the volume is higher?

do TM. Maybe do a 4 day split to give your pussy ass some comfort zone

>>40605620
I modify TM after clients stall (they usually stall after 2.25 bw dl and 2x bw squat and 1.5x bw bench for males and -.5 for female)
to a routine that is biweekly progression 3RM > 5RM and bench is 1-3RM

I then put them into something that is literally the cowboy method

in all seriousness, I can show you docs that are 5 years old that look just like cowboy and I have never seen it

funny?

>>40604786
You sounds mad liv

>>40605782
well, you didnt deload, you did nothing, dont conflate the two. Of course when you return to activity it will feel bad, but this will happen for maybe 2-3 workouts and then you will be up to par again. Do not worry, your body knows what it can do, its just a whiny bitch ;3

>>40605219
Me

>>40605499
DO TM with a bulk for a little, and then go to maintenence and see if weight is lost. if not, -250. If still no weight is lost, -500.

If at -250 to -500, aim for 3RM's > 5RMs > ^ Weight, realistically.

Not that you are incapable of making a new 5rm on a cut, I just think this will keep progress longer and will say this is from experience so I have no genuine scientific argument other than the obvious "it is easier"

english is not first language, so I think that is confusing

>>40605805
yeah I shouldve done a proper deload. Thing is I went too hard the week after doing nothing so yeah, I think I'm going to back off maybe 2-3 weeks and build back up. Oh well. Today I did volume day and it felt absolutely AWFUL. Usually my volume days were hard but I could do a little pause on the last rep without too much worry. Not today. Hate losing momentum in my training.

>>40604259
go nuts with every other lift you can manage, even if it is machines, might as well hypertrophy friend

>>40605826
what is first language, if you feel comfortable sharing? i feel underrepresented on this US based board so I have to ask.

>>40603941
>not doing vodka, cigarette, toast

its like you dont want to produce it

>>40603710
Intensity = longer time for recovery, usually.

You will have fun for several weeks then 80% will feel like 100%

>>40602763
I do cocaine while watching russian powerlifting motivation videos

if that wont get you over your fear, I dont know what will

>>40602633
your form is borderline

>>40605862
Post less. You are annoying.

>>40602650
I have clients with down syndrome and let me say that retard strength is not a meme

day 1 1.5x bw deadlift with perfect form

I convince them they are a crane or a robot

>>40605872
No
>>40605838
Ich bin ein Krapfen

>>40605875
>I convince them they are a crane or a robot
I might try this. if only to make funny noises while lifting. brrrrt beep boop psssh. beats the usual swearing and grunting by far kek

>>40605887
och das freut mich jetzt aber sehr

>>40605816
is it shit? thinking about joining

>>40604786
:< i-i still love you livv

I'm fucking terrified that I might die

Took something's I shouldn't

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>>40605918
Lmao I've been a dude all along

>>40605901

Laute Maschinen sind nicht effizient

>>40605946
Call ambulance ?

Do you guys treat your accessory movements like the big three?

I have only recently started tracking weight on things like curls and rows, after years of lifting in an attempt to build up bigger arms they are 15.25" and fairly small compared to my chest from only ever doing bench squat dl and shit.

>>40605959
Warum ist hier so scheiß Wetter und warum ist mein Geeicht auf der Bank so zurückgeblieben

>>40605946
What did you take and how much? Is there someone around you? How bad is it

>>40605959
aber spaßiger zu handhaben. das muss scheppern sonst ists nicht männlich genug

>btw not actual krapfen, but close enough to speak the language

>>40605984
>warum ist mein Geeicht auf der Bank so zurückgeblieben

Was ist deine Bank und was ist dein Programm

>>40605986
Geistig mangelhaft sind hier, um Disziplin zu lernen

Nicht für schweres Gewicht

>feeling lazy

/PLG/, what are your favorite videos that get you hype to lift?

>>40606042
1xbw also 82,5kg für 5

Brosplit mit compound Übungen

>>40605801
shoo shoo rafael

>>40606042
da hat er recht der PT

>>40604626
>A normal winter day in madison is probably around -5 to 0 Celsius as the high
last 2 years we've had entire weeks where it doesn't get above 0F, this year is just bananas hot for winter. we've even had classes cancelled a couple of times in the last few years because it got below -50F with wind chill.

>>40606057
https://youtu.be/3jocd0MpHXg

>>40606107

Niemals Autorität ansprechen

>>40606273
>tfw naruto never really gets strong
>throughout the entire show there are always characters infinitely stronger than him

Kinda stupid

Is there a "final" battle for the series btw? Couldnt watch it anymore at some point.

rrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääääää

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>>40606478

lol he and sasuke become the strongest. nauroto becomes the 7th hokage and marries hinata and have two kids. sasuke marries sakura and have a daughter.
naruto becomes legit super strong and sasuke obtains some super rinnengan which puts him at narutos level
they also combine kurama and susano like in the video. you should keep watching it.
ill watch it again from the great ninja war episodes

>>40605976
I'd say tracking weight with rows and or pull ups is essential, as well as OHP of course

>>40605976
I still treat them like accessories. They come after the main lifts and if I don't have time I won't do them. You should however keep track of the weight you're using sets reps, etc

>>40606805
Yeah, and then they face that guy that gets 2 Rinegans, then somehow gets betrayed to awake his mother or some shit and and said mother is like 20000 times stronger than naruto and sasuke together.

>>40606925
yee that guy is madara he awakens rinnengan by absorbing hashiramas DNA. and that woman that comes out of him its actually like the mother of all chakra and the 10 tails beast itself. trying to get all the chakra from every human to herself again. kaguya i believe its her name. kakashi becomes the 6th hokage btw

>>40607164
Yeah, and that bitch is literally stronger than everyone and everything.

I am an SL5X5 beginner and I need your critique of my form.

Currently at 65 kg plates.

I think I am going too deep ?
I have trouble feeling when to start going up, it is either parallel or maybe too deep like in the video.

I think it should be just below parallel ?

https://youtu.be/s5rnYtSTLD4

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>when isley makes fun of you for squatting 180kg but he looks like this and lifts equipped

>>40607250
Doesn't look too bad. Are you training for powerlifting? If so I'd say, your squatting too low. If you're just training for general strength then you're doing just fine

>>40607376
BIG

BOI

SEASON

IS IN

>tfw finally fixed my squat
>tfw went from 120x5@9 to 130x5@9 in one week on a cut
Feels amazing tbf, now I only need to learn how to use leg drive on bench and how to properly lower it, because I've always been lowering it about 2-3 cms above my nipples.

>>40607384
Does it have any visible buttwink or lower spinal flexion ?

I feel that my hamstrings or some posterior small muscles move my lower back forward.

I am training just to increase my muscle mass and weight.

I am thinking of stopping weight progression when I reach bodyweight squats ( 80 kg ) , and 100 kg dead lifts, and then switching to a hypertrophy oriented programme.

>>40607384
Also would you please critique my dead lift ? I have just reached bodyweight deads.

I suspect some lower back rounding.

https://youtu.be/qH5CPoy5Uco

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>>40607376
would fug desusenpai

I've sunk to Rock bottom

I'm terrified

>>40607376
ayyy i like em thicc and nasty, that shit gotta wiggle and bounce ya hear me

NO I MEAN I've seen worse, honestly.

>>40607376
Isley looks as bad as Blueshoes, what a bonehead.

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>haven't trained since Christmas because of move and other bullshit
>new place is near country side so had a hard time finding a decent gym
>finally find one
How much strength am I going to loose when I go back? I'm also in the middle of a cut so it's probably going to be worse...
Should I wait until I've finished my cut and start bulking when I go back or just go anyway?

>>40607610
Same t b h

>weight myself
>218.5 lbs
Wew. Bulked a tad too fast lmao

>>40607706
>Did the math and I gained less than a pound a week
Lol nvm

looking forward to the clarence/tom martin video x

If I'm struggling with 3x5 squat 3 times a week and have GDE long femurs, could I try adding more quad work after each session to try and strengthen them?

Something like lunges?

What do you guys consider a decent bench for a natty at about 90kg?

Aiming to hit 130-140kg by the end of the year, will be hitting 120kg next week if all goes to plan.

Can someone please post the webm of a guy bench pressing with a ridiculously arched back, so that his ROM is like 10 cm?

ay lads some1 pls link me to the sheiko spreadhseets

>tfw just had to do 5x5 squats @ 80% with 3 minutes rest between sets because some guy was waiting for the rack
I now have an exertion headache

>>40608207
>"hey can i work in"
>"yeah, but be aware that i need a lot of time to rest"
and then you take your time, if he gets pissy he can fuck off, you told him before anyway

>>40608207

Should have told him to wait patiently.

>>40608229
I asked him to work in but he said I was lifting too heavy for him
>>40608230
He was really nice but I felt bad so I did them as quickly as possible

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what should I do at the gym today

>>40608255
>he said I was lifting too heavy for him
Then you know, deload the bar between lifts?

>>40608270

>that pic

Also
3x5 back squat
5x3 front squat
5x5 bench press
chinups superset lat raises, as many as you can do in 15-20 minutes

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>>40608316
how heavy on the squats and bench

>>40608316
thats so boring i dont even

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>>40608333

75-80% for back squats
whatever feels comfy for front
75% for bench press

>>40608341

fite me nerd

>>40607442
Small amount of buttwink. Doesn't really matter IMO. Don't move on to hypertrophy training until your linear gains bottom out.
>>40607532
Deads don't look too bad. You could get your shoulders a little further behind the bar. That's why the bar is moving away from you after you start the pull

>>40608333
I really want to cunt punt that thing

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>>40608367
sounds good

>>40608473
suck it whitey

>>40607611
at least isley doesn't look like he has FAS

>>40608473
i originally thought it was just a really fat gay dude with like really unfortunate fat deposits
turns out it's a really fat gay woman.
like so fat that I couldn't tell that it actually had boobs
that's also really unfortunate

>>40607420
Why isn't anyone paying attention to my blogposts .I need (yous)

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>>40607376
Mfw panzer tries to insult and it backfires

>>40608688
i really liked your blogpost anon

>>40608752
Thank you, you made my day better. I hope you also have a good day.

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Stop being a fucking faggot and do 5/3/1.

>>40608877
No thanks Jim

>>40608877
I do madcow dude.

>>40608877
How are you supposed to progress while benching once a week?

>>40609073
>>40609073
>>40609073
>>40609073