/plg/ powerlifting general

PLEASE GIVE ME A GOOD INTERMEDIATE PROGRAM THAT IS
>MODERATE TO HIGH IN VOLUME
>3X/WEEK
>NOT MADCOW/TM/SHEIKO
>HAS AN EXISTING SPREADSHEET SO I CAN JUST PLUG IN NUMBERS AND DONT NEED TO THINK

>>40726621

greg nucklos ones, he explained how % on your RM so its ez pz

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>>40726621
sheiko int med/large load :)

>>40726474
I ran 3x int med from 28 free, worked very well even with me making both lower sessions full body, and benching between squatting and deadlifting

>>40726621
2 8
8

>>40726621

modify C6W

>>40726621
>asks for what is essentially sheiko
>doesn't want to do sheiko
For what purpose

Should I do belt less or belted front squats on nuckols 2x squat int?

Does it mean I'm acoustic if I get no pleasure from food or really anything for that matter and just do it to live and appear normal?

>>40726660
>>40726621

F R E E
R
E
E

>>40726719
Yeah it means you're acoustic

>>40726739
>>40726712

>>40726772
>>40726712

I wore my belt for them.

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>>40726745

>>40726791
Thanks boss

Let the bodies hit the...

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which is the correct way to apply force in the deadlift?

Is it

>A - Apply force by pushing the middle of your foot through the floor?

Or

>B - Hinging at the hips and extending the chest up?

>>40727123
Why not both??

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>>40726621
You know what to do...

Also, who else is gonna cop one of the TSA raw worlds shirts?

http://thestrengthathlete.com/tshirts

>>40726621
28 or Dietmar, tho 28 is a little low volume for squats due (I think) in large part to Greg's squat talentchaddery.

The FREE MEMES train is catching YUUUGE momentum

>>40727175
I'd actually be interested in seeing some 3-day RTS templates

Sparrow you look rlly good in that white dress with the flowers on your insta story

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wtf is with people squatting with their necks? it looks ridiculous.

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look at this shit

>>40727403
why are people even squatting <200 on stage?

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>>40727437
59kg class

>>40727299
Just modify this years momentum for three days.

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>Prison officer position available
>Base salary 52k
heh, what a meme

>>40727123
trappy-chan says to think about pushing off the floor at the beginning then after you get past the knees, thrust your hips like youre fucking a cute brazilian girl :3

Question:
Currently doing RTS (the first version from the book)
How the fuck do i get progression in there?
Im currently in the first (volume) block (week 3) and i got no progression yet..

>>40727674
Who?

>>40727722
Rafael

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>>40727460
he looks like the guy who killed a kid in my city lmao

>>40727732
Who?

>>40727753
some dyel who deadlifts 100kg

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>>40727741
hi from bochum

>>40727299
The old generalized intermediate program that Mike put out way back when has a 3 day section in it, that could likely be studied and adopted.

>>40727674
We all saw Haino's deadlift anon

>>40727810
Yeh I guess

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>>40727741

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>>40727794
>>40727741
>unironically being german
kys you are selves

>>40727832
He's also addressed the issue in a couple coaching calls, iirc.

It basically involved either a) dropping the 4th priority day entirely or b) redistributing the less specific protocols throughout the week.

so, PM for example is something like

>comp squat, comp bench, overhead acc
>comp dl, bottom ROM bench 1, quad acc
>bottom ROM squat, overload bench, chest acc
>bottom ROM dl, bottom ROM bench 2, lat/back acc

if I had to cram it into four days, I'd probably do something like

>comp squat, comp bench, overhead acc
>comp dl, bottom ROM bench, quad acc, chest acc
>bottom ROM squat, overload bench, bottom ROM dl, lat/back acc

that leaves out the second bottom focused bench movement for the week, maybe it could be added to day 1? idk.

basically full body er'ryday which might be a tad rough.

>>40727896
That's kind of what I was thinking, it seems like it would be main-lift dominant and kind of repetitive week to week, which I personally can't really tolerate for too too long.

>>40727927
Well, you could always swap in different stuff.

I know that Mike seems to have a preference for keeping the main lifts consistent at a 1x weekly frequency, but changing accessories up weekly or biweekly. Like doing pin press for 2 weeks, switching to 3ct bench, back to pin press or maybe something else if gains aren't being had with that movement.

when I was getting guided programming I had accessories being changed weekly, which was kind of fun but I don't think it let me #buildmomentum very much on them, but I'd imagine this preference is more psychological than physiological.

I'm thinking about getting into powerlifting because I've really enjoyed what weight work I've done but I'm entirely amateur. I hurt my back recently from what I assume was bad form and want some hands on. I've got a powerlifting gym nearby and I'm thinking about joining and getting a coach/trainer for a few months.

What would you say is a decent rate to make sure I'm not totally jewed?

>>40726621
I modified 5/3/1 to do it three times per week.

Day 1: shoulders
2: deadlift and squats
4: bench

>>40728125
This seems bad desu senpai

FLOORRRRRR

>>40728146
Of course, it's 5/3/1

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>>40728158
ONE
NOTHING WRONG WITH ME
TWO
NOTHING WRONG WITH ME
THREE
NOTHING WRONG WITH ME

*holds breath*

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

Any 4x a week beginner programs /plg/ recs?

>>40728162
5/3/1 is fine it's just that if you're doing it 3 times a week you should probably just stop doing The Press

>>40728158
ONE TWO FUCK GO

I WANT TO FEEL LIKE I FEEL

WHEN I'M ASLEEEP

Why is rafael such a fucking nerd

I would bully the shit out of him. . . Fucking nerd

>>40728162
Right you bastards, someone give me an honest run down of 5/3/1. Is it good for natties? Good for cutting? Good for PL? Bad?

>>40728182
candito's linear

anyone have a 4-5 day program thats not c6w so i can deadlift more

>>40728223
The original 531 is a bit sub optimal for PL, instead of too light 5x10 you could replace this with some more heavyer 5x3 or 5x5 work

>>40728259
>5x10

the fuck

>>40728259
He could try boring but strong which is 10x5 at 85% if i remember correctly.

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Does anyone have a Sheiko 4 day spreadsheet for me, please?

>>40728158
>>40728172
thanks guys I thought i was gonna get ignored

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>>40727665
You got a problem bud????

>>40727123
It's a compound lift you moron

>>40727123
It's more of an upwards pull of the hips followed by a pelvic thrust like you're fucking the bar.

Is 'misgrooving' just an excuse that powerlifters use? I hear that word thrown about SO much by lifters or is it a legit reason for missing a lift

Can i sub the front squats in nuckols 2x squat for ATG paused high bars?

>>40728525
I'm gonna do that because I'm getting finger/wrist aids and front squats just generally feel like shit and I'm not convinced of their carryover. Might finish the last 2 weeks with fronties but fuck it next time im doing highbar

>>40728223
It's fine. The "new improved, latest and greatest" 5/3/1 includes a shitload more volume so read Beyond 5/3/1 if you decide to give it a try.

>>40728518
All it really means is you lacked the strength/skill to keep the bar where it was supposed to be. It's definitely more of a thing equipped, but what it means when used honestly is that the bar drifted from the path where your muscles were most efficiently moving the weight (because you were too weak, you had bad technique, or both).

"I misgrooved my third" usually means "I was too weak to move it the way I normally do and couldn't complete the lift"

>>40728729
>"I misgrooved my third" usually means "I was too weak to move it the way I normally do and couldn't complete the lift"
yeah this is how it should be taken IMO. Just watching a video of a lifter though and he said the strength was there but he misgrooved and could've got it if he didn't misgroove (raw).

>>40728750
Especially raw, I think this basically means "If I sucked less I would have had it." If it's not a strength issue, then it's a skill issue, and raw, those two things are pretty much the same fucking thing.

LaaaaAAAAAADS... I've got a problem

>>40728389
well aren't you a smartass, genius.

>>40728507
A pelvic thrust??

>>40728360
yeah. i'm not being paid 52 grand to get shit thrown at me on a daily basis. not to mention having to deal with the worst people in society such as criminals and rapists.

>>40728834
Like you're fucking the bar.

>>40728705
Thanks

>>40728897
>fucking the bar
This is 4chan lad you're gonna have to use a different analogy for him

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>>40728897
>>40728908
are you implying i should fuck the bar with my COCK?

>>40728923
If you have short arms fucking the bar is normal

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>>40728930
what if i have a big THROBBING, VEINY COCK?

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>>40728930
>mfw lockout like 3cm under my balls

Do rows
>can't go heavy without fatiguing posterior chain
>poor back engagement never get a good pump
>feels like shit to do

Pull-ups
>can go much heavier and deadlift the next day fine
>lats grow big
>instant pump
>cock got bigger
>more fun to do
>doesn't destroy lower back
>functional in every day life

Honestly, other than seal rows, why do rows at all?????

>>40728965
rows work your whole back and carry over to deadlift well.

>>40728985
Pull-ups work your whole back and carry over to deadlift well.

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>>40728965

>>40728990
>Pull-ups work your whole back
not your posterior chain and they don't carry over to deadlifts anywhere near as well as rows, rows as a movement are much closer to deadlifts than pullups.
Pull ups and rows are both fucking amazing exercises and you should do both of them

>>40728965
Do cable/machine rows and reverse everything you said about rows, then get enough shoulder and hip tweaks and reverse everything you said about pullups.

I mean okay, pullups are fine, yes, but very far from necessary.

>>40728834
Wait is that aussy monopoly dollars or something?

>>40728965
just row after you deadlift, I get great activation and stretch from cheaty dumbbell rows

>>40729024
yeah i don't know what that is American. Probably like 40grand?

Reminder that lats are a meme muscle and while it is still important to work them, a few sets a week is enough.

>>40729000
Be real. Most gyms don't gave the equipment for seal rows.

>>40729008
>not your posterior chain
They do, but more importantly deadlifts do and deadlift variations do, rows and pull-ups are for the rest of your back
>and they don't carry over to deadlift anywhere near as well as rows, rows as a movement are much closer to deadlifts than pullups.
Citation needed
>Pull ups and rows are both fucking amazing exercises and you should do both of them
You don't need to do rows if you do pull-ups

>>40729011
They are necessary for a big back, strong lats and strong arms.

>>40729036
Rowing is literally the most unnatural and uncomfortable movement and the tiny range if motion hardly pumps up anything

>>40729054
>Be real. Most gyms don't gave the equipment for seal rows.

find one that does.

>>40728965
Because the back is composed of more than one muscle.

>>40729061
I got to probably the baddest PL gym in an hour's drive and there's no way I could reasonably set up seal rows there.

>>40729073
>baddest PL gym
so find a good one? or ask the owner to buy one, it's not hard.

>>40727123
just pull up on the bar lmao

>>40729107
like a row???

>I stop posting on plg
>it dies and becomes slow

Really makes you think

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>>40726574
What's the best alternative to squats when I don't have a spotter? I always use leg press and squat machine but I'm looking for more variety. Pic somewhat related it's similar to the squat machine I use.

>>40729107
u suk at deadlifts and btw if i make no dl gainz on canditoe i am blaming YOU!!

>>40729096
Nah, dude already puts a ton of time and money into the gym, monthly fee is only $23. There are other ways to row.

>>40729161
Fuck off dwarf man

Shoo shoo!

>>40729162
Not being a pussy

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>>40729161
shoo shoo rafaello

>>40729193
Explain

>>40729185
doesn't sound like a very good gym if you're paying $23 a month. Commercial gyms are twice that and offer lifting platforms with calibrated plates, like at Anytime Fitness.

>>40729211
You don't need a spotter to squat.
If you think your form is bad, make a form video and post it here
If you think you're going to fail a squat, make sure safety bars are set up at the right height

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>>40729146
kind of. the force is being applied the same direction and in both lifts it's being applied with your hands. your hands also may or may not be in the same location on the bar for both lifts

>>40729176
just don't deadlift throughout the whole program and then deadlift again at the end for a 1rm and enjoy your comfy pr

>>40729162
squatting in a power cage or something with safeties. but mostly what >>40729193 said

>>40729187
frig off slow plg is more comfy anyways

I had this nasty zit that wouldn't go away and whenever I tried to pop it it would hurt so much

Been a few weeks and I finally popped it and it was the most satisfying experience ever

I just had to share because there was so much of the white stuff that comes out

Honestly like popping a bubble filled with jelly and having it all gush out

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>>40729240

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>>40729240
>hands inside feet
>calls it a deadlift
>didn't even lock it out
>pumps his fists like "yeah i got it"

wewww. embarrassing

>>40729161
u not dead yet? lmao sad

>>40729240
>just don't deadlift throughout the whole program and then deadlift again at the end for a 1rm and enjoy your comfy pr

W-what?!

reeeeeeeeeeee eeeeee eee

>>40729211
Why would you need a spotter for every set? You should hardly ever miss, and when you do just bail

Wtf I really love skinny Israeli jewish girls

What's wrong with me

>>40729218
I actually used to go to an Anytime but I now pay half as much for better equipment, specialty bars, free chalk, and people who are actually training for the same thing I am. We've got 10 lifters headed to a meet in April.

>>40729240
What sports did you play?

>>40729308
Literally a hyperchad

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what are some good jobs /plg/?

looking for something that allows for good recovery and isn't completely shit. I never went to college so i don't have any degrees.

>>40729352
nice. good luck with your training

>>40729361
hot sweaty intercourse with other teenage boys

>>40729374
Thanks, and don't be an EMT.

>>40729398
>EMT
i'd have to go to school for that. I was a Security guard once. Maybe I'll go back to that.

>>40729417
It's v deadend but pay isn't bad for what it is, got to get some kind of school or training my man. Military can be a good route if you're smart about it.

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>>40729308
GOAT deadlift programming tBh

>>40729279
don't you have some spring water to review ya fukn nerd

>>40729374
test engineering is pretty fuggin good ime
>no degree
I know some people who have gone to 2 year programs and became technical workers like tool+die guys or technicians at various places that still have decent lifting careers.

>>40729361
I did football but I never played unless we were winning by a lot and the game was almost over and I wrestled and was pretty decent. got into my high school's athletic hall of fame for wrestling :)

>>40729482
>I wrestled and was pretty decent

I thought you probably were. Were you lifting at all back then?

>>40729482
America really seem like it has a lot of opportunities. Australia sucks.

>>40726621
Canditos 6 week program

>>40729528
Having lived in both I can tell you america sucks way more

http://imgur.com/vVpExib
SPF BEST FED

>>40729647
HAHAHAHAHAHA HOLY FUCK LMAO

>>40729647
YES

IT'S FUCKING HAPPENING MEMES BECOMING REAL

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>>40729647
Absolutely degenerate.

Death to America Tbh

>>40729647
That's fucking retarded

>>40729647
>image board
>links to an image hosting site

hurrrrrrrrrrrrrrrrrr

Last time I drank I threw up a lot
Now when I think about drinking or try to drink I instantly feel like throwing up

How do I fix this

>>40729647
How can they actually consider themselves a real thread

>>40730075
Fuck, fed* God damn auto correct
RRRRRREEEEE

>>40728088
It shouldn't be cheap

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>>40728965

> Judging exercise effectiveness by the pump
> thinking the back is made up of only lats and rhomboids
> thinks a movement that also isometrically works your posterior chain is sub-par
> thinks rowing won't give you big lats
> thinks pulling strength off the floor isn't functional
> thinks lower back pain from shitty form is the exercises fault

Fucking normies

https://www.instagram.com/p/BRtUUfZjRAU/
wtf

>>40730178
Fucking smoked that, Jesus christ

Looking at doggos on petfinder again lads

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>>40726574
>Finally hit 3pl8 squat today after a long day of being treated like shit by my peers
>take cold shower go to sauna to dry off, I'm also shirtless
>a 8/10 qt 3.14 is in there reading, she looks like she's my age
>"Hello."
>"Hey."
>Sit down
>She gets up and leaves
>Shake off my hair to dry
>Get in my car
>Leave
How do I do it brehs? How do I make it with girls? Hell, how do I make it with other people without sounding like a retard all the time. I want to have friends I can rely on. How do I do it if all I ever do is naturally push people away from me.

Oh Esmeralda my Esmerald

a

>>40730178
wow a deadlift monkey
bet he had to work hard

>>40730254

she shy of your monsterous quad mlord

>>40730059
Drink anyway.
>>40727713
http://www.humankinetics.com/excerpts/excerpts/understand-the-general-principles-of-periodization
IIRC the program you're following waves the stress and you'll essentially follow this basic principle of train-recover-supercompensate-repeat through the six weeks, increasing your baseline fitness as you go, which will be apparent when you see your estimated maxes increase.

Or maybe I'm misunderstanding the question?

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>>40730281
I was wearing sweatpants

>>40730059
Drink something different

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>>40730295

>sweatpants
>in sauna

I would leave too desu

>>40730271
He's actually not thaaat monkey-armed

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is it just me or is sparrow not wearing any pants or panties in this photo?

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>>40730301
AAAAAAAAAAAAAAAAH

Why do I have pain directly on my tailbone? I think I first felt it afte some heavy squat singles but it doesn't hurt at all when I lift. It literally only hurts if I put pressure on it by pushing it hard or sit at a certain angle where it's being compressed

No sharp pain it's pretty dull and no leg pain or numbness

>>40730329
i got the same thing, stabbing pain in my tailbone

pulled something on a squat, it's been acting up since

>>40730326
>sweatpants in the sauna
Who the fuck does that, of course she was weirded out

>>40730314
Nice shoop

>play random movie
>guy gets his brains splattered on a wall in the first 7:00 minutes

Fuck yeah

>>40730343
Mines not stabbing and doesn't hurt unless I press on it, doesn't hurt after squats either

>>40730329
I've had success helping that by doing heavy beltless squat walkouts. Use 110-120%, dont brace at all and stand there until you pass out. When you wake up you won't feel that pain

>>40730363
Is it a shoop? i was trying to find her noodz and that was the best i could find

>>40730178
Unofficial world record?

>>40730386
I'm like 90% sure there were black pants originally

Check the archive idk

>>40730257
Ive never told anyone this but I'm in love with Esmeralda

>>40730563
Me too thanks

>>40730599
I won't allow this

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is there any reason not to lift with the flu (other then spreading)

How to maintain upper back tightness in high RPE squat sets? I'm very upright when I squat I just can't stop my upper back from getting loose. Should I row more since I have practically no upper back mass or should I start to hit front squats and the like

>>40730796
If you don't feel like you're gonna pass out then you're fine, if you feel lightheaded and really sick just lighten the load

I WANT TO LICK EMSERELDA'S BUTTHOLE????

>>40730821
i just didnt know if it made the sickness last longer or make it worse i did lift some yesterday but tomorrows lifting will be way harder

remind me why literally anyone would prefer bar benching over dumbbell benching

>>40730859
As long as you're sleeping and eating enough and staying hydrated, shouldn't be much of an issue as long as you're not killing yourself to get through the session

>>40730871
Move more weight, it's fun, and it's easier to get the weights into position.

>>40730796
>doing damage to a damaged body

Literally do not. You won't recover from lifting well and you'll be more run down for longer.

>>40730796
whenever I lifted with flu it just made it much worse and extended the recovery time by days-weeks, sometimes knocked me right on my ass where I had to spend the whole day in bed

>>40730899
lifting yesterday had no effect on me what so ever

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>tfw bad day in the gym

How is your training going, plg?

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>40730884
>Move more weight
Who cares about bigger numbers, you can push yourself as much with dumbbells without isolating as much. And if you don't have a spotter, you can push yourself even further to failure without risking your life
>fun
being able to push yourself to failure is more fun

>>40730921
It didn't have any positive effect and you're still sick.

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>>40730859
Ive had cold/flu all week and I always feel better after each lifting session

the only problem was, I felt really hot/sweaty so I had to lift in my underpants and drank too much water and felt a little bloated

>>40730921
Then you must not be that sick. Pussy.

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>>40730930
>fraud
>feel like complete shit
>hungry and tired
>can still pb without much issue

>>40730932
>Who cares about bigger numbers
>Powerlifting general

>>40730932
Naw fuck off. Max out, get bitches.

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>>40730954
yea it did make me feel better when i did it

>>40730964
I got tested for the flu at the doc i have influenza B lmao

>>40730954
exercise has a tonic effect, it's the afterwards that sucks. it's ok to train when you are sick just know your limits and don't eat at a deficit lol

>>40730930
Rest day.
Did ME 2 board for 400 yesterday.
Deload lower tomorrow, probably box squat 450 and sumo 405 for a single.

>>40730987
Why lie on the Internet?

>>40731044
i wish i was lying my throat hurts like a motherfucker

>>40731021
I felt great afterwards tho

less congested, no headache, more energy and more appetite for the rest of the day

cardio made my feel like shit tho, but thats probably just because it was cold out

>>40730811

Facepulls.

>>40731152
Alright I'll start adding em in. What about rows and stuff like that?

Is 3pl8 to 4pl8 deadlift in a month average? I wasn't expecting to do it in the slightest.

>>40731258
Depends on your bodyweight. Are you 250lbs? Yeah, slightly above average I'd say. 185? That's insane progress

>>40731258
yes its normal i did that on squat and dl in 1 month+1week

>>40731296
How old were you?

>>40731296
If you did it's not normal you're literally the worlds biggest talentchad

>>40731267
220 6'2 so I guess a bit above average. I'll take it

>>40731067
You're a fucking momo

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>>40731312
15 at that time

>>40731325
i did, it was doing c6w but i maxed on the 5th week and deloaded on the 6th

>>40731331
whats a momo....?

pic related?

>>40731330
>6'2
So you're a deadlift monkey

>>40731363
>tfw year behind frog
I should've started sooner

>>40731378
Essentially. My squat is pretty ass because of it though.

>>40731085
I meant afterwards as hours after but then again if it was a cold idk I haven't gotten a cold in years.

>>40731380
implying that would make you have his talent

>>40731408
I'm progressing at the same rate. I'll check back with you in a year or so.

>>40731421
just dont get injured like i did and youll be fine
what is bw

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>>40731363

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www facebook com/ellen.chaillet/posts/10154434907187828
wew
https://www.instagram.com/p/BRmjdeKFrVa/?taken-by=westsidebarbellofficial
WEW

>>40731459
If you're asking bodyweight I'm 6'2 220

>>40731598
ah okay didnt know if you were the same person or not

>>40731535
Just put www.fb.com then you have a working link

>>40731614
Yeah, trying to cut down to like 180ish while lifting. Hopefully keep making gains.

>>40731635
ooo ty

>>40731654
>do monthlong submaximal volume block to perfect form and build mass
>take deload week
>do max every day till I hit 4pl8 skwot(at 375 right now)

Is this a good plan? I'm asking cause you did max every day and made gains on it

>>40731730
I did max every session, not every day lifted 3x/week, doing each of the big 3 once a week. But how has your progression been lately? You may be better off just doing something like c6w of you're only 30lbs away and you haven't been doing any "real" programming yet.

That being said, a dedicated volume block won't hurt (I don't think) as long as you're not doing something like sets of 15 or something bananas like that. If you keep it to like 5s or something I'm sure you'll do well enough.

>>40731953
I have been doing real programming, done Sheiko and Candito. Wanted to just cut out the deadlifts and blow up my squat though cause I just wanna hit four plates, I don't really give a fuck about deads

I'm at 66 rn but I'm willing to go to 74

>>40731535
Nice. Suck it westside hahaha

>>40731535

That has to be the most weasel-like statement from a fed I've seen in a while. I mean, they're right to pull the squat because it shouldn't have been passed but they're going out of their way not to have to admit they passed a mile high squat.

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should I buy a new belt or just try and punch new twink sized holes in my current one

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>>40732251
use a leather puncher to make a new hole no reason to buy a whole new belt

>>40731535
Vid of the squat. It's Dave Hoff so I know it's a mile high but I wanna see with my own eyes

>>40732268

Just youtube "dave hoff 1270 squat", it's the first result.

>>40732277

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

pissening

I took adderall for the first time today, went to the gym and felt like a fucking god. Had the best bench workout of my life.

>>40731979
Oh then yeah go for it. Just give yourself a decent amount of somewhat difficult volume for a while and see how it goes. Even if you do something that's suboptimal, the month or 2 or whatever you'd be spending on it is a pretty insignificant amount of time weighed against your whole lifting career, so do something that you'll enjoy and see how it goes.

Btw sorry it took me so long to respond I was watching videos of Hopsin bringing fans on stage to rap with him and lost track of time

>>40732308
Jesus fucking christ multi ply and whatever fed that is, is a jokr

>>40732308

The strangest thing is that, in training and only in training, Hoffs depth actually isn't that bad most of the time. Possibly because he does so much of it off chains or a box so he doesn't get a choice in the matter.

>>40732380
Highest total, highest full meet bench. Deal with it bitches.

>>40732393
I think the stumble at the end may be as big of a deal as the depth. But yeah, his training squats are way better

https://www.instagram.com/p/BQpsJfalWGn/?hl=en
These obviously don't look to be close to parallel but they're definitely better than the 1270

>>40732358
I want to try that shit soooo bad

>>40732263
I've seen guys bend a punch like that on a power belt. It's too thick. Also, shut the fuck up.

>>40732423

That one might actually graze depth viewed from the side. Fuck, I hate having to judge multiply from the front. So shitty.

>>40732450
ive punched holes in a belt with one pretty easily before so i guess results may vary

also why the hostility lol

>>40732482
No you have not. Seriously tired of your shit, kid.

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>>40732502
LOL

thanks for the laugh

>>40732358
Ec stack here and workouts have never felt better

>>40732517
lol show me the belt you punched holes in

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>this thread

>>40732610
>>40732517
>>40732502
>>40732482
Lol I'm not mad lol

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Lol is this our insulini?

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>>40733217
insulini made us proud. I wonder if he met fil

Hey guys just popping in to say hi and also buy ethereum.

Seriously

>>40733277
What's this i hear about you playing the stock market
Do you have formal qualifications or are you self educated?
Why are you doing it?

>>40733277
lmao when did you become /biz/?

>>40733289
Self educated/ business school teaching me basics about valuing companies. Gold went the wrong direction and that fuckin hurt.

I don't want to do a 9-5. If I can learn how to do this I'll be living the dream nomsayin

>>40733292
Last 3 months? Fun stuff but not very dank

>>40733304
I don't think you can do stock market for a living bro
The best companies in the world with incredibly smart men and high tech expensive computers make 13% returns a year
Explain dude

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>>40733304
hope everything is going well. Could you recommend any resources that you used ?

>>40733323
You can do really well monitoring biopharma and watching the FDA events calendar, I've been monitoring some memes and the ones I've bought into and impatiently cashed out of have gone bonkers like OCRX CERU and BSTG.

I've got a couple grand set aside to play with this, one of my friends has done really well.

>>40733334
Thanks amigo
Nothing too esoteric, Jim Cramers book isn't bad but doesn't talk about valuation, for that you're looking more at accounting (an idea of marketing helps to cover intangibles like brand equity but you really don't need it). Wake up for pre market sales calls and buy good news if it's still cheap.

>>40733361
Interesting well I'm gonna read about it a bit as a viable income
Fuck that 9-5 shit bro we get 1 life here on earth let's make our own freedom. I hope it works out for you but hell if it doesn't I know you'll set your mind on something else. Can't hit a home run without stepping up to the plate and swinging your ass off a couple times.

>>40733384
That's the spirit my dude

I cut the fuck out of my fingie and can't lift, I'm getting anxious

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>>40733361

Thanks I'm just starting business school so I'm trying to learn as much as possible before I start.

>>40733419
Good luck! Go finance option. It's worth the effort

>>40733425
thanks, deciding between that and accounting.

Miss trappt..

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>>40733277
>tfw got in on eth when it was $1 a piece

>tfw added 30 lb to my deadlift by switching to sumo

>>40733891
Probably from all the semen you've been swallowing.

I deadlifted 170x6 easily

Do I attempt 200 boys

>>40731187
You should be doing upper body pulling several times per week, imho.

>>40734240
Kilos or pounds? Either way give it a shot don't snap your shit up.

>>40733891
>switch to a cheat lift
>lift more

My squat is quickly becoming my worst lift, never feels comfy like other lifts do.

I notice that I'm always ready to bench or deadlift for example and could just jump straight into it.

However even with warmup and daily stretching, my whole lower body feels stiff and joints very stiff. Squat feels very unnatural and I can't ever just drop into a squat and my body is reluctant to just go down like I forget how to descend

Anyone else experience this?

>>40734354
Yeah pretty much

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So this is the place and you are the people to ask.

Coming back from long hiatus, never deadlifted before; I can't bench or squat due to fucked up knees and wrists, but I can *probably* deadlift, as others have told me it's less taxing on the knees.

Assuming I can ONLY deadlift (no other compound exercise), how could I theoretically mix that into my regular full-body routine, comprised unfortunately of mostly isolation exercises and cardio? Is it ok to didly 3 times a week? How many reps each time? What weight should I start with, and how fast to advance? It's not like I can simply follow SS since I don't do any of the other big lifts, and I don't want to injure myself.

>>40734455
Fuck everything else. Become a Deadlift God.

>>40734455
Nuckols' 28free, 3x beginner.
Have fun.

>>40734478
>Nuckols' 28free, 3x beginner
OK I can't find the exact program you're talking about, sorry. Is it exclusively deadlift program? 'cause otherwise it won't fit me.

>>40734470
I can try.

>>40734492
strongerbyscience dot com
Scroll down to the 28 free programs, input your e-mail, get 28 programs in the mail, open the excel sheet, scroll to the sheet saying something like "DL 3x beginner".

>>40734492
>>40734524
Also download his Deadlift Manual.

>>40734524
Thanks, will try. Is it even recommended, anyone has any experience with it?

>>40734524
>>40734542
Also, when should I do my deadlift - at the start, middle or end of my routine that day? Does the program include warm up reps, or do I need to research that by myself too?

>>40734552
Back to the plebbit

>>40734552
Not sure if anyone in these threads have done exactly that program, but many of the other programs work well and the guy knows his shit.
I prefer to do the heavy compounds at the start.
Warmups are not included. Do whatever you feel you need in order to be ready, for example a couple of quick sets of pullups, planks, and RDLs, then work up to your work sets. Don't need to get too fancy with it.

>>40734580
When is your appointment today?
I am already thinking about that loaded bar and am hyped

Nuckols 3x beginner squat if I'm doing front squats only? Yes or no idk?

Best bench programs? My bench fucking suck compared to DL and squat

>>40734676
Best bench program is no bench program

Eat like a monster and smash everything in your upper body

>>40734619
About one and a half hour ago. Smash that bench, lad!
>>40734621
Sure. High rep front squats suck tho, so good luck.
>>40734676
See >>40734524.
Alternatively Clutz.

>>40734676
Nuckols x3 int high mixed with int mediums weekly progression.
Make sure to run week 3 over and over.

Yeah no don't do this, but look into Nuckols

>>40734687
>>40734684
I'll check it out

>>40734684
>smash it lad
I'll try my best tonight, did you smash your appointment though? Like 10/10 data collection analysis and whatnot

>>40734707
Sure :^)

>>40734684
Wait, how do they work? Should I mix the programs? Or only do bench for 1 month?

>>40734723
Yeah you mix them
>>40734721
:)
142.5 is absolutely sufficient!

>>40734676
Nuckols has been magic for me but also eating because I had fuckarounditis for ages. Also randomly added dips when I felt like it.

In the past 2 months I've gone from 60kgx8 to 82.5kgx10. Somehow the fastest progress I've ever made.

This is on 3x beginner bench.

>>40731614
Did u think he was me

Heard someone at my gym say ok dino

>>40734753

same for me, brofist here

started from 55kgx8, now 87.5x7 in 1.5month

I had no form tho and I weigh 100kg, didnt stall on bench yet, I hope I wont till 100kg

>>40726621
Brandon lily cube

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lmao fil has to wear this ugly ass singlet tomorrow

>>40734953
Using beginner 3x bench?

>>40735031
THICC

>>40726574
can i do snatch grip deadlifts instead of sumo stance one in 28? i hate sumo

>>40735031
fil is such a beta

look how hes lowering his left bicep submissively trying not to block the guy behind him

no wonder he cant get a gf

>>40735104
Yea you can do whatever you want

* kisses *

>>40735031
>round race
>big lats
>hairy chest

Is this the secret to being strong ...?

>>40735219
The 120+ guy doesn't have a round face

Is there no plg discord and if there isn't can someone make ples bb

>>40735344
There's no plg discord

Make one yourself

Isabella Von Weissenberg and Eric Bugenhagen need to make an angry powerlifting child.

>>40735466
>Eric Bugenhagen
>powerlifting
hmmm

>>40735521

Bugenhagen would bring anger and his spine of steel to the table. Wouldn't say he is a powerlifter at all but he is a very strong dude.

What happened to Letnes? Injury or just going for a bench record?

>>40735344
https://discord.gg/kHbdn

Nuckols beginner squat

2x vs 3x and why? Could I progress weekly just as easily?

I don't enjoy squatting that much so maybe 2x is better? Looks less monotonous

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>cutting and upperbody lifts going up while lower body lifts are freefalling

>>40736080
Technique improvement I guess. Possibly better arch due to less fatness.

>>40736091
My bench has felt really comfy lately, but that doesnt explain why OHP is increasing too.

>>40736102
Maybe technical improvement, I think "catch" position in weightlifting (i.e. your starting position) is somewhat influenced by body size.

>>40734354
that's because squat a shit
>>40735185
delete
>>40736080
got a new bench PR, maintained deadlift on a cut

squat died

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>>40732450
>>40732502
>>40732822
It's a bit of a struggle but it's not as hard as you think it is. They holes I punched look like shit but they get the job done.

>>40735982
Pls respond

>>40735982
Pick the one you will enjoy the most.

>>40736714
That's all it comes down to?

I have long femurs and I squatting so I'd like to do the least possible in order to progress the same. So twice a week I guess.

You think I could progress with like 5kg/week? (Theoretical max)

>>40736770
do it and find out

>>40736770
>That's all it comes down to?
Eh, well, higher frequency is usually better if you can recover, but if you're not liking the program you're doing, you're going to have a bad time.
In the beginning you might. Hard to say how long it will last tho. Remember that this is a marathon rather than a sprint.

>>40736811
If I recover for other lifts I assume I do for squats?

Idk I tried 3 day version and it was good but my knees ache and are stiff kinda often so I don't enjoy squatting that much. It becomes less enjoyable I guess but I hope the difference isn't massive.

>>40736864
Recover between sessions.
Difference in gains? Don't worry about it.
Again, if 2x will be more enjoyable to you, do it. If 3x will be more enjoyable to you, do it. Both programs will make you stronger.

I want to have sex almost every day but I also don't want to degrade myself and have sex out of wedlock

What do

>>40736982
>Marriage
Don't fall for the meme

>>40736993
I'm going to marry the first girl I fall in love with and only have sex with her for the rest of my life and you can't stop me

I WANT TO CURBSTOMP RAFAELOOOO AND I DONT CARE WHO KNOWS!

>>40737006

I guess you don't know who you're talking to.

>>40737019
Sean

>>40736909

Right thanks for the advice I guess I'll just do 2x then.

I can't help but feel it's kinda empty with bench 3, squat 2 and dl 1, Any worthwhile accessories with Nuckols?
Should I be doing tricep extensions etc?

Squat
Bench
DL
Chinups (BW)
Calves/Abs

Bench
Dips (Weighted)
Rows
Calves/Abs

Squat
Bench
Chin-ups (Weighted)
Calves/Abs

>>40737006
Best of luck, odds are greatly against you though

>>40737033
LTEs are great, as is ohp and French press, maybe add in some supinating/hammer curls in

>>40737033
Start with that you have now, and add some as you go based on weaknesses or vanity.

>>40737111
>>40737163
LTE/French Press twice a week? Also forgive my stupid questions but is there any need to vary volume/intensity on accessory movements like this or can I just keep hitting the same rep range like double progression?

My weakness is that I'm weak all over so I'm just looking for a couple vanity muscles that could be more effectively covered by accessory or don't get much attention through main movements like long head.

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>>40737301
>twice a week?
That's fine.
>stupid questions
Don't worry about it.
>progression
See pic related, Accessory protocols.

By the way, you should consider RDLs or SLDLs on the third day, following one of the accessory progressions in pic related.

>>40737386
RDL via auxiliary or accessory progression?

>>40737432
RDLs are better for higher reps imho, so accessory. SLDLs can work for lower reps, so auxillary.

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>>40736993
t. a literal kike