/plg/ - Powerlifting General

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>YWN miss a deadlift because the barbelll could not fit enough plates.
why live?

>>40755594
Just use bumpers?

>>40755599
I'm not a filthy cheater

>>40755624
>ywn lift a full bar of reds

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>>40755637
How much weight do you think it would take to actually fill up a bar? This is 1070 so i feel like maybe 1500 would do it with reds.

Who else
>Drunk

what are your cues for each lift lads?

don't tell me you just jerk it

>>40755713
>Squat
Tight upper back
Chest up/Pushing back into bar
>Bench
Tight upper back
Flare elbows, don't tuck
>Diddle
Tight upper back
rock back

I wouldn't really call these all cues persay but they are the things im working on right now as ive had a problem with tightness on all three lifts and the second "cue" is what ive been working on lately

>>40755713
-squat
look at my dick

-bench
Get the fuck away from me

-deadlift
I'm gonna flip dis shit!

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>>40755672
if you feel like doing the math based on the technical rulebook rules, go for it. idk how thick the discs are or how long the sleeves and collars are, but starting with this might help.

>>40755713
SQUAT
UNRACK
>make the strongest possible shelf you can for the bar
>deep breath
>smooth unrack (don't jerk it up because that'll make it come back down harder and I don't think that)
>exhale
>right foot back, left foot back, right foot back approx.next to left, left foot adjusts to proper stance width
>inhale
DOWN
>keep constant chest angle, look as straight forward as possible
>knees out knees out knees out kness out
UP
>just stand up lmao

BENCH
>setup
>grip the bar as tight as possible
>you're not letting the bar down, you're pulling it down
>touch at the bottom of sternum
>touch chest as lightly as possible
>just push up lmao

DEADLIFT
>knees out knees out kness out knees out
>stand up

>>40755713
Squat
>roll self under bar
>brace
>stand up
>half step back, full step back, adjust
>release breath, brace again by sucking air through a tunnel into my core
>squeeze abs and lats
>sit straight down and open my taint
>REEEE PUSH PUSH PUSH HARDER
>snap knees and ass into lockout

Bench
>rip the bad apart on the descent
>drive feet down and away from me into the ground
>push through elbows to lock out, like I'm squeezing something between my arms (got this off plg)

Deadlift aka gay lift
>align feet
>put hands between feet
>have back loose and hips back
>brace really hard
>rapidly after bracing jam hips and back into position, brace lats, and then
>REEEE PULL PULL HARDER HARDER LOCK IT OUT

>>40755822
>doing the math
Kek not autistic enough but hopefully some anon is cuz id like to see if someone could do it ever

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>>40755861
that's pretty much exactly what I was hoping for kek

I did do this extremely accurate measuring though and it looks like he could get 6 or 7 more reds on, with the collars maybe 5?
so if we say he takes that african american playe off and puts all reds with a collar at the end, what is that, 14 or 15 reds? so I'll say 15 reds
30x25 for plates
1x20 for bar
2x2.5 or collars
so 775kg or 1708 freedoms?

>>40755901
Kek, I think it would be less cuz the angle you're measuring it at is different than if you looked at the bar straight on so I'd say 4-5 more plates could probably fit with a collar. But then again I'm just some drunk idiot, I need a weaponized autist to do this for me

>>40755425
You actually want to alleviate the inflammation because it tends to cause more problems than it helps, especially when it comes to tendinitis

>>40755713
Squat:
Knees out, knees forward

Bench:
Arch harder
Elbows under the bar and out, not in
Barely touch chest

Deadlift:
Knees out

>>40755901

You realize they have specs for plate thickness and bar length, right? You can just look it up and do some division.

>>40755932
How do I into arching? I wanna get a big arch like Owen Hubbard or Sean Noriega or any lightweight woman benching 1pl8 with 2 inch rom

>>40755938
Kek. The autist was trying to use the plates as a scale

>>40755949
Get your knees under your hips

>>40755949
For me, each time I set up I try to push it a little more, whether it's bringing back my feet more, retracting my shoulder blades harder, or pushing through my feet to get my back to arch more. Doing bridges would help too.

>>40755962
How do I do that while still also being able to keep my upper back and ass on the bench

>>40755971
>bridges
Will do right now.

I try to push it a little more each time but I think getting heels on the ground might be limiting me, and if it's not that it's that my butt wants to come up

>>40755713

pretty autismo but

>squat
all i really do is feel for my thighs to rub my stomach

>bench
puff chest into my face
drive legs through heel into the ground

>deadlift
a weird one but i it is like im trying to bring my ass into my feet while pulling it up

>>40755901

wouldn't be ipf legal but 50kg plates would let more on the bar as well

>>40755987
Imo it really helps to squeeze the shit out of your quads and push your hips forward by squeezing your butt too, the whole time, right before you get the bar unracked until you get it reracked.

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all according to rogue's website because eleiko doesn't have plate widths published

red plate thickness: 27mm
bar sleeve length: 16.875" = 428.625mm
collar length: not published, so I'll say like 2.5 inches (63.7mm) each? this is a guess, but it looks close enough for us

sleeves minus collar = 428.625-63.7 = 364.925mm for plates
364.925/27 = 13.515740740740740740740740740741, so 13 reds with like half an inch of wiggle room.
so
(26x25)+20+(2x2.5)
=675kg
=1487.7lbs

>>40755990
they used 50kg plates at a USAPL meet I did in 2016 with benchjoe, but ye I don't think IPF wants them using them for some weird reason (webm related)

>>40756008
Okay I will try that. I'm tired of being a Benchlet. My deadlift locks out at my dick almost yet I still have too big of a bench ROM

>>40756048
Also heeled shoes to get your arch bigger

>>40756042

50kg plates look sweet though.

I used ivanko plates for the plates but I will use the rogue bar for the sleeve length.

47.625 diameter for Ivanko 50KG steel calibrated plates lets you fit exactly 9 plates a side without collars for 920kg or 825kg with collars.

>>40756075
I already bench in my Romaleos I just have lmaonomobility

>>40756042

I'm 99% sure its because the IWF doesn't use 50s.

>>40756290

I think they only used them at the 1972 Olympics which was when the clean and press was last used as well.

>>40755748
>don't tuck
What's your bench?

>>40755576

Threadly reminder than Fil's ass came of the bench and IPF judges are imbeciles

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form check on my 475 4x2
heres one set from the side
https://www.youtube.com/watch?v=6uVEe9FafgA

and all the sets
https://www.youtube.com/watch?v=5RSpUmy3zOk

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>>40755576
>pete can barely pull more than wierzbichki can on stiff bar

>>40756709

Are the judges actually making Wierz lock out his deadlifts now?

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>>40756702
You're having bar a bit low on your back also that's insanely high squat Oh wait it's just low bar xdddd

>>40756709
How does he look 10 times as muscular than filip lindström while weighing 5 kgs less?
I don't fucking get it.

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>>40757361
I'll give you a hint,

>drugs

>tfw /owg/ dies after 50ish posts every time there's a new one up

Why does /fit/ hate oly lifting?

>>40757400
Yep, pretty much everyone from Poland is on roids. It's sad but true. I have people at my uni taking roids to compete in tournaments between unis and they're not even strong like 240ish deadlifts 180ish squats.

72kg bw

Deadlift 200kg
Squat 120kg x 5
Bench 100kg x 2
OHP 62.5kg

Am I ready for 5/3/1?

>>40757442

Also my goal isn't strictly powerlifting I just want to be big and strong

>>40757432
Because that shit is difficult.
It requires technique and actual athleticism.

Also many countries lack heritage, so lack decent coaches. Which is a real issue for any but the most talented athlete, who is able to self teach.
Unlike power lifting, which is just an evolution of training exercises into a competitive undertaking.
Like crossfit. Except powerlifting actually trains to succeed, even at the scrub hobbyist level.

>>40757442
>>40757447
Is your progress stalling? If not continue what you're doing, it seems to be working to some degree.
If you're stalling you could switch, or, just take a little break. Do a month long hypertrophy programme - just to give your body a rest from going heavy

>>40757432
Because it takes 5 years to just learn the fucking lifts.

>>40755711
>When u ignored plg for an entire 9 days to get drunk over spring break
IM SO SORRY FRIENDS
Alex forgive me

i want to FUCK rafael

>>40757534
but Alex did exactly that aswell

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>lifting for this

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fIrst day back into sheiko, using really low maxes because i have done no real training for 6 months. Squats felt terrible, bench felt alright.

>>40757835
I don't have any lewd anime faces on this computer but imagine that I posted one

>>40756702

As far as I can tell, given the abortional camera work, everything looks pretty crisp. Two questions

1.) Why are you knee sleeves so goddamn loose?
2.) Why is the "front" safety doodad lower than the "rear" one? Wouldn't that cause the bar to want to roll towards the front of the rack (read: into the back of your head) if you failed a rep and had to bail onto those safeties?

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Who is the strongest?

>>40757946
Whoever can lift more weight

>>40757946
Bench press ofc

>>40757946
the left obviously as his path would have the least horizontal movement to reach his chest

>>40757664
I didn't know, i was gone

how do i keep my shoulder blades locked down and back during bench?
at some point during a set my right shoulder would just start unlocking and wondering up and down..

>>40757835
butifel

He should probably do something about his posture though

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>tfw /our guy/ Filip got his shot at a medal BRUTALLY TORN RIGHT OUT OF HIS HANDS by fucking NORMIES who HATE him, ONLY because he was born a beta autist
R-R-REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

BETA UPRISING WHEN

Has Fil posted on plg since his comp?

>>40758593
hes never coming back lad. he doesnt love us anymore :(

>>40758593
>>40758642
what happened at the comp?

>>40758696
See >>40758396

>Sick on Wednesday so move deadlift maxing to Friday
>bench 85kgx6 on Friday
>can't bench 87.5kgx4 today

Welp lesson learned now I have to repeat this weight next week REEEEE

>>40758396
this is not >>>/r9k/
get back into your containment board, you fucking autist

Guys I got a question about progression.

I tried 20kg chin-ups last week and got 4,4,3 instead of 3x5.

Can I just keep repeating the same weight until I hit 3x5 then add weight and work back up from 3x3 to 3x5?

>>40758848
That is LITERALLY what happened to Filip yesterday, they hate him because he is beta and so they LITERALLY decided to HAND the medal that should have been Filip's over to Gullander (a normie)

What's the point in living I can kill myself today and end all this suffering forever

>>40759073
>end all this suffering
4 U
suiciders should have the living shit beaten out of them for wanting to take the easy path and not thinking about others

>>40757442
Can you show me a picture of your leverages? A-asking for a friend.

>>40759189
>thinking about others
If somebody's choice to take their life upsets you, then it is you who is selfish. Why should somebody suffer FOR YOU?

There's a PT at my gym who specialises in PL but is pretty weak himself. Seems to know his shit though. Is it worth hiring him or should I just go with online coaching? Any recommendations for online coaches ?

>>40755576
Do Greg Nuckolz squat programs seem kind of low volume to the lads?

>>40759443
Didn't make squat gains on his program desu

>>40756716
Nope.

>>40755624
>I'm not a filthy cheater
I'd rather be a filthy cheater than an internet nobody.

>>40758280
Yoooo me too

>>40758593
No but he's read the thread

>>40758280
>how do i keep my shoulder blades locked down and back during bench?
Stop neglecting your back strength.

>>40759462
Ye I was looking them over but I think as a squatlet I'm going to do the high frequency one from this article instead, probably just do four days though.

http://www.strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2/

>>40759417
If you need someone to tell you how to do the hobby you enjoy, then sure, pay the man.

Sounds like you don't much like lifting if you are going to pay someone to tell you to do it.

>>40755822
Standing up while laughing your ass off doesn't seem safe

>when you drink just enough coffee to get your anxiety going a little bit

>>40759530
me irl right now

>just breathe
>can't

>>40759537
This French press is the best/worst thing I've ever bought

>>40757534
>tfw I haven't been on plg in 8 days either since my gf was visiting for her spring break

How has everyone been doing? Lifting has been going pretty well other than fatigue beating me up a bit. Just finished week 6 of sheiko at a pretty steep deficity and weighed 180.3 this morning. I'm looking leaner than I was when I used to weigh ~168 or so before this bulk, so I'm really happy.

>>40759500
Ask him to please come and comment about how and why he was cucked out of a medal

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>>40759551
Good to hear that you're big and lean, twink.

Lifting is good. Just pulled 520 for an easy beltless double.

Beyond 5/3/1, Training Maximally. Taking my Plazma (TM) and not being a faggot.

>>40759318
>Why should somebody suffer FOR YOU?
i can ask you the very same. are you seriously implying that your suicide would be somehow painless to care about you?
you have a choice to make: continue in pain and fight it, or take the easy path and let others be in pain after your gone.

>inb4 no1 cares about me

>>40759520
I want to break my nations squat record and I want a specialized program / feedback from someone who knows his shit

>>40759592
>to care
*to those that care

>>40759598
Then pay the man. You think asking here is the best way to go?

If so, I know a queer brazillian child molestor that would be happy to coach you.

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>>40759073
Depressed people are the most narcissistic, selfish people on the planet. All you do is think about yourself all fucking day.

Sounds depressing.

>>40759590
>big and lean
I don't think 5'11 180 is too big. Maybe after another year long bulk/cut cycle I'll be getting big.

>520 easy beltless double
Mirin'

You been doing beyond 5/3/1 for a while?

>>40759649
180 lean looks big.

Been doing 5/3/1 (the "programmed autoregulation" training maximally version) for a couple months.

4 sessions of ~50 minutes per week. In and out.

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>tfw forearms are only 12"

>>40759640
Everybody thinks for themselves, I don't see you being humanitarian and compassionate towards everybody around the world. Humans are inherently selfish and only care for themselves, they have to be because we are all like that, you are your best interest and you can't always rely on other people. That's just a fact of life.

>I'm not depressed therefore others can't be
Sounds pretty selfish mate. Seems as if you lack empathy and understanding.

>>40759710
TL:DR, hey random people, bear my burden for me and feel bad if I KMS.

Shut the fuck up. If you don't give a shit anymore, blast so much gear that your head fucking explodes. At least you'll be able to talk about lifting progress.

>>40758396
>>40758396

he could get better total by pulling more, hes last dl looked like he had atleast 5kg more in him

I feel like he did it on purpouse to let him friend win

>>40759733
Nice strawman fallacy
Nice projection

>>40759746
Coach decides attempts, not lifter. It was rigged so that Gullander would win because he's a normie and not a beta autist.

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> tfw get sick, injure tricep, stall on weight loss, and need to deload squat and deadlift to work on form

w-we're all gonna make it right lads?

>>40759562
No

and because he wasn't strong enough

>>40759764
>. It was rigged
Nice victim complex, pussy

So is junior division up to 23 or is once you turn 24?

>>40759774

>get sick

I'm with you friendo. Let's get through this together.

>>40759462
Which one and what do you squat?

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>>40759757
>wilks under 300, the post

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Reminder that Fil got robbed of medal because of interteam politics.

>mfw thinking about fil hurting

Guys is haack still natty or is he 100% on the dark side

>>40759887
Time for a New club, and a new fed.

Fuck the ipf, fuck the politics of clubs

>>40759764
>>40759764

so its Fil being pussy not standing up and saying fuck you coach we go more

>>40759907
That, as well.

>>40755576
I have noticed this in a few pete rubish videos:

when he uses the rubber bands around the plates, he just straps the plates together instead of wrapping the band around the thick part of the barbell. Therefore he actually makes it worse because the outmost plates pull off the inner ones.

He's incredibly strong but not the sharpest knife in the drawer

Fil if you read this.

Please come home, your son misses and needs his father.

>>40759921

or in his beta ways he was thinking weight that he lifted ez pz would be hard and he cucked himself

>>40759925
>>40759925

hes american that explains

>>40759925
The stronger you are the dumber you get,
The to intelligent too lift meme was right all along

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>>40759925

I don't understand / have no clue / stand in ignorance..... why he doesn't use 100 lbs and/or 50 kgs plates ? Surely he can afford them....

>golly gee

>>40759956
Doesn't look as cool

>>40759956
Well the pull is easier the more plates are on the barbell because of the bending.
Don't know if that's why he does it though.

Nuckols wrote a new article on GDES
http://www.strongerbyscience.com/non-responders/

Can some tell me what this is?

>fail bench today
>grind couple reps
>small blue circular bruise on triceps and don't remember hitting anything

Is this a muscle thing?

>>40759493
anybody can answer that?

>>40759443
And which ones are you talking about?

https://www.instagram.com/p/BRy3dzChdIo/?taken-by=denniscornelius500

how the hell can his wrists take this

lower abs hurt 24/7, sitting up from the bed is a hussle, doing 2 BW bulgarian split squats sends me to snap city. I can still do BW squats. Had an injury in the winter when I opened my stance a lot in a squat session and my untrained hips fucked me over and I couldn't squat for a month. Could it just be a muscle imbalance that could go away with some hanging leg raises/ ab work? Nothing is popping out of my skin so I doubt it's a hernia

>>40759887
what happened I couldnt watch it

>>40760123
Are you pissing blood

>>40760480
Nah it's green

>consider joining country's powerlifting league
>Have some fairly decent lifts, have a shot at winning because next to no one actually lifts here
>Clarence fucking Kennedy joins the league

>>40760586
>competing untested
lmao

My treadmill progressive overload plan is working

Just hit a 30 second PR

>>40760586
wanting to win by default

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>>40760670
shaved 30 seconds off a mile or something?

>>40760786
My 200m

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>when you grind out a 4pl8 1rm in deadlift

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>on texas method
>fail 5RM squat
>deload for next friday
>fail third rep

what the fUUUUUUUUUUCK

>>40760949
It's almost like it's a program that doesn't have super great fatigue management or something

>>40760915
I'm the biggest GDE here. After 3.5 years lifting my stats are 160/90/180

I even failed 180 deadlift just the other day

>>40761019
>90
whaaaaaaaaaaaaaaaat? no bully here, but are you on a bro split from 3.5 years?

>>40761019
Lol just try harder

>>40761019
>I'm the biggest GDE here
youre actually not

>>40760980
the other lifts are progressing though

what do you think i should do with my squats?

>>40760915
Lol just try harder

>>40761074
CANDITO
A
N
D
I
T
O

>>40761074
I don't know, maybe try for a 3 rep max instead?

Or just do Sheiko Tbh

>>40760306
Everything except for the 3 day int/adv looks like maybe one hard week then a peak.

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>when a 90% deficit deadlift is @10

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>>40761042
I've ran SS, TM, 28 free, sheiko and even my own programming in that time.

>>40761046
Pic related is how I feel

>>40761092
which one

>>40761094
aye, ill drop all volumes before dropping texas entirely. to be fair it took my squat fives from 140 to 165

>>40761113
>Sumo deficits
Absolutely cancer tBh

WAWTT?
>Squat 6×10
>Bench 6×10
>OHP 5×11
I hate Mike T Reeeeeeee

>>40761113
Does that not sound about right?

>>40761154
>and even my own programming
hehe

>>40761156
6 week

Pizza muscles

I am so fat and need to cut but I just can't bring myself to eat less

What legal drugs can I do to lose fat

>>40761179
Feet up bench
Abwheel
Reverse hypers
Seal rows

Cant wait for my foot to heal, time off squatting and pulling makes me annoyed

>>40761197
ayo cant i do 6 strong insted xD

>>40761113
That seems semi correct

>>40757924
Because i wear knee sleeves for comfort not to squat more and the safeties (how i have them set up) make the bar stop right where id put it (i failed 570 on them and it didnt roll what so ever)

>>40759981
this
it makes it easier to lift

>>40761224
Kill yourself

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blueshoes is a shitty instagram meme?

>>40761376
All memes start somewhere. Blueshoes is beginning to realize his dreams.

>>40761376
is bloeshowe going to sue him for 6 mil like he did sam hyde

Every day I get a new reason to kill myself

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Anyone else watching Papa Boris' online semenar?

>>40761486
link?

>>40761499
Did you sign up for the online powerlifting summit? Thats the only way to watch.

>>40761513
nevermind then

>>40760676
lad, youre BPU and that pretty much happens unless you're in like two or three different classes

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>>40761445

Reply to this post if you want to kill yourself

>>40761638

>>40759550
>French press
Good lad

>>40761638
Fucking kek

>>40755748
Squat:
+High Chest
+Sharp Knees

Bench:
+JUST TRY OKAY

Deadlift:
+Be Girly
(This muh que to relax and have fun with it, seems to work in the gym for me)
In comp. I revert back to a primeape like two minutes before I'm up.

>>40760586
Clarence does PL?

I WANT TO DIE

>>40760586
>muh participation trophy

Do i need to tuck my scapula back for vertical pressing? (Ohp, seated db press etc)

I tuck my scapula for low incline presses but ive been told not to do that on shoulder pressing

>>40761806
yes and no, lower traps and rhombs should be engaged to help position scapula but it's not the same "lockdown" as in horizontal presses

>>40761806
Depends who you ask.

I say you should keep your shoulders down when ovehead pressing. It's more stable, and if you shrug mid-press it can cause impingement and other issues related to instability.

Don't tuck with the lats either. Use your lower traps.

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Isley confirmed homo

>>40762127
Lmao fucking christ euro cucks

>>40762127
WHy does it need to exist?

>>40762127

why is this lgbt? only gays can parcitipate?

>>40762150
So normal people can compete in peace without queers staring at our dick outline through singlets

>>40762127
I'm starting a straight white men only powerlifting meet

>>40762170
Maybe Isley will finally win something now KEK

>>40762127
lmao
do you need to show your gay card to be allowed to compete against the other gays lol

>committed to diversity by not allowing disgusting straights in

>>40762194
Instead of getting drug tested, they are randomly selected to watch 5 minutes of gay porn. If you don't pop a bone you test positive for straightness and are kicked out of the IPFF (international powerlifting federation for faggots)

>>40762230
tfw on sheiko

>>40762230
kek
it all makes sense now

I'm starting a branch of IPF for the suicidal, self loathing lifters

Now we can just compete against each other plg :D

>>40762394
what if im just one
can i still compete?

>>40762417
no make your own fed

>>40762178
THat's a good way to look at it

>>40762394

on bench press we overload 200% and spotters dont help okay? that has to be a rule

>>40762419
how do you need proof of suicidal tendencies upon signing up?

>>40762461
Must use suicide grip with vaseline on hands as well

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Will you be attending, /plg/?

What's the fastest way to increase my squat by 30lbs within 12 weeks while not gaining more than 5lbs bodyweight

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Reminder that if you're natty you're basically not trying

>>40762589
Sheiko(inflatko) with added squat volume or le smolov

>>40762598
>le smolov
No pls
>Sheiko inflatko + extra volume
Not bad idea, do you recommend testing after each prep cycle or doing like 2 prep cycles in a row and a little bit of the comp cycle for a mock meet?

>>40762626
2 preps and some comp
Also add on the inflation slowly like on your 5x3s of 4x2s add 5 pounds to 10lb when you feel like the last 5x3/4x2 was easy its worked for me so far 475 4x2 just last work out

>>40762589
c6w

>>40762249
underrated

What are the benefits of cardio? So far it just hurts

>>40762691
I didn't enjoy the program much desu, starts off way too low intensity and ends up way too low volume

>>40762671
Might give it a shot unless I find something else more fun... how can I add in extra squat volume? I'm thinking of just doing something like Alex does and instead of deadlifting just do front squats and highbar (I have no SSB)

>these PM sets of 10 fucking christ fuck this fuck fuck

Squats literally fuck up your CNS and cause you to get injured

how do you guys deal with a SI-joint injury

havent deadlifted in weeks tried again today now injured it again lmao

Problem is ive got a comp in about a month

>>40762767
Sounds like you need to pull out of the comp lad. Or just take a token deadlift. Does squatting not irritate your SI?

>>40762738
Well i put a little less dl volume and made 5x3s 6or7x3 and 3-4x2 to 5-6x2s
Also added pause squats and box squats on the 4th day (cms-ms or adv large load is the sheiko im referencing btw)

>>40762759
What?

>>40762797
I haven't hit today's (you) quota

>>40762779
>Does squatting not irritate your SI?
Not at all

Not even diddlies do up until a certain weight, i´d say bout 70%

>>40762784
Hmm alright thanks I'll think about it. I've never done pause or box squats, what's your opinion on em?

>>40762852
They are fun and they dont tax you as much as normal squats but still work the weak points

>>40762876
What about front squats? They're my fave variation. Also how do I get my quads to grow I can never get them sore no matter how much volume I do

I have a real bad squat and I'm working on it right now and have a couple questions.

What squat would be proportional with my numbers?

Out of my other movements, which needs most improvement/least proportional?

72kg bodyweight
Bench 70kg x4
Deadlift 155kg x4
Pullup +20kg x4

>>40762926
you can do front squat on the 4th days if you want and really the only way ive found tomake my legs pumped is duper high reps for sets like 4x9 or 3x12

>>40762926
>lso how do I get my quads to grow I can never get them sore no matter how much volume I do
you probally do goodmornings instead of squats if thats your case

>>40763069
How is the flu? Or are you better now?

>>40763069
>high reps
Oh damn okay then I hope I don't throw up lol

>>40763120
My squats are pretty upright for lowbar squats, I only really tip over when I max out

After reading TM I reworked a bit my routine. What about:

Monday:

5 sets of 5:

130kg x5
132.5kg x5
135kg x5
137.5kg x5
140kg x5
beg nucklos bench x8, x8, x AMRAP
speed deadlift 3 sets of 3:
100kg x3
105kg x3
110kg x3
+ arm work


wed:

front squats 3 set of 3:

90kg x3,
95kg x3,
100kg x3 (+2,5kg bump if good)
bench beg nucklos x6, x6, AMRAP
glute ham rise 3x10
ohp beg nucklos
chin ups 3xF

fri:
squat 5RM (155kg)
bench x4, x4, AMRAP
deadlift 1x5
+ arm work

>>40763120
My squats are super upright and i have the same problem

>>40763163
All good now yesterday was its last day and today is feeling great

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Do you feel in charge Jessica

Tell me

Only got 4×10 and a 1×5 squats on PM cuz I was close to fainting. I have not tried hard enough and I will now commit sodoku

>>40762738
>starts off way too low intensity
>4x6 @ 80% is way too low intensity
>80% AMRAP is way too low intensity
>85% AMRAP is way too low intensity
pls gib talent

>>40763222
Can I have a picture of your face when deadlifting? I want to Photoshop you onto a skinny white guy getting fucked by a big black dick while a woman with Jessica's head watches

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>>40762926
>how do I get my quads to grow
be manlet xddd

>>40763231
That's relative intensity.
Intensity is actually percentage
Relative intensity is how it feels based off %
70% for a 4×10= very relative intensity but a low intensity

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>>40763259

6'3 reporting in

>>40763268
Beautiful DSL hnnng

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>>40763274

I hate tall guys bitching about that they cant grow legs

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This is my bar path. How can I prevent the forward fall out of the hole? I think my hips and chest arent rising at the same time. Is there any quick fix or should I just start from the beginning and fix it like that?

Black is descent, orange is ascent

>>40763329
Quad strength, also squatting with either weights/rep counts where that doesn't happen so the movement pattern gradually gets overwritten.

>>40763329
http://yashathoughts.com/check-your-balance/

i want to lick rafaela ear??

>>40763404
Who made this post? It can be arranged. Post a picture of yourself and I'll say if its possible or not.

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>>40763365
Quad strength as in too much? When I force my bar path to be vertical I feel much more glute and ham activation.

>>40763386
Wow I never thought of standing on the plates to train balance, I only ever used them to raise my heel for a bit. Thank you

Would anyone like to come to my house to train?
I have 2 dumbbells, 20kg of plates, some resistance bands, a tread mill and a pull-up bar.

Let me know as soon as possible if you're interested!!

>>40763574

how much plates is 20kg of plates

>>40763596
4 10kg plates

>>40763610

so where did other 20kg go?

>>40763620
I'm confused

>>40763222
panzer. what were those chicken tendie things you posted before? how do you make them?

>>40763672
Chicken breast, bread crumbs soaked in oil, seasoning.

Who's the nigga in the adv thread

>>40763684
panzers had a red sauce on them or something. he also mentioned a "tendie maker"

I want his special recipe

>>40763762
Sweet and sour sauce. Ask for a tub at your local Chinese resultant.

>>40763574
nope

>>40763672
I mean if you really need instructions on how to fry chicken

>cut boneless chicken breast into desired shapes
>put in plastic bag with seasonings to taste I use 1tbsp fresh black pepper, 1 tbsp cayenne pepper, 1 tbsp salt, 1/2 tbsp paprika
>add a little bit of lemon juice or really anything acidic like vinegar to the bag
>swish it around and make sure chicken is nicely seasoned and wet with whatever acid you put on it
>leave it in fridge for 30 mins to overnight depending on how long you have
>get 3 bowls
>fill 1 with flour
>fill 1 with beaten eggs
>fill 1 with breadcrumbs or chicken breader(if you dont have either of those you can just use more flour)
>toss chicken in flour and coat fully
>put chicken into eggs coat fully
>shake off excess eggs and put into breadcrumbs/breader
>put back into eggs
>back into breader
>put individual pieces of chicken on a wire rack or a tray and make sure they dont touch each other to make sure breader doesn't come off cause its sticking to one another
>heat peanut or canola oil in deep pot or pan until a bit of flour sizzles violently when tossed in
>carefully lower chicken into oil(if it doesn't sizzle a lot the oil isn't hot enough)
>cook for around 2-4 minutes or until done(you can test by breaking open one and seeing it)
>when done put onto a plate with paper towels for a bit to drain excess oil
>either eat OR if you want sauce on them do the following
>while the chicken is cooking melt butter into a pan and make sure it doesn't brown, add hot sauce until you have a viscous sauce, how much you make depends on how much chicken you have eyeball it to see if you have enough to coat
>put pieces of chicken in the sauce and toss to coat


ez

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>>40763672
if you can find this chicken breader in a local store then this is in my opinion the best stuff you can buy

if not its ok but still house autry is that good shit

>>40763505
As in get more, both my quads and squat form have vastly improved on Sheiko, and I don't get nearly as bad of a squat morning as I used to. Hopefully my max this week will look even better.

370 max before starting Sheiko: https://youtu.be/M_KcAf0PzTo

385 max after my first prep cycle of intermediate medium load: https://youtu.be/BxSvGjC6ANU

>>40763386
Hey that's a really interesting idea. No 0.5 kg rubberised plates though, and the steel ones are too thin. Might try bringing in some coasters from home or something haha

>>40763888
>>40763963
thanks

ily panzer :)

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>>40763979
Shit, will do

>>40763888
>actually measuring your spices
A U T I S M

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>>40761307

>Because i wear knee sleeves for comfort not to squat more
>mfw

You're going to have to explain how this works in detail. I don't even see how they could provide comfort if they aren't snug.

>>40764303
I actually just gave approximations cause you know its a recipe people have to follow

I've made it enough to where I can eyeball what the chicken looks like

>>40764361
You know as well as I that that whole le tablespoon bullshit is literally never enough spices

>>40763888
>add seasoning
>be panzer
>white
>just boil the chicken

I'm an intermediate (was no longer making gains every 1-3 week when i was training full time) athlete getting back to training full time. I've lost some strength. Should I do a linear progression program while I'm regaining strength, or should I go back to my old program, sheiko?

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>>40764303
>>40764394

>>40764376
I mean I usually cook 1 chicken breast at a time so a table spoon of each is a fuck ton

If you post on discord every day you have a problem

>>40764315
Keeps knees warm which makes reps feels smooth and slick

I've got what feels like a fucking abscess in my anus but I don't want to go to the doctor. Can I just leave it and hope it goes away?

About to watch some ebony fat ass porn lads

>>40764677
No. Go to the doctor right now you fucking idiot. You can't fucking joke with abscesses in your ass. My brother had that shit and ignored it. Ended up having 3 gaping holes in his ass because the abscess spread so much.

>>40764658
I have quite a few problems and excessive discord usage is the least of them.

>>40764856
ok :(

>>40761376

I don't think blueshoes ever said he wanted to look aesthetic though

>>40764889
All your problems can be solved with a 300kg squat like Filip. You're not far off, right?

>>40764677

Goddamnit, you idiots, this is why you clean your squatplugs after every use.

pulled 4pl8 easy as fuck today but went nuts and tried 420 and only got it to my knees. still pretty happy though. is there a better bench program that fits into c6w

im the kid that was asking about competing btw

>>40765306
Twinklex bench program or 3x bench programs from 28 free

>>40765321
thanks im on week 3 should i wait until my next training cycle to start it

>>40765335
If you do 3x beg or the twinklex bench program, nah, but with 3x int med or int high it's up to you.

>>40765355
ok cool ill just look at what it wants me to do and decide if i can do it or not

>>40765355
Can you post the discord link? Thanks

>>40765407
https://discord.gg/KYk93

Twinklex bench program spreadsheet going to be posted to the discord any moment

>>40765369
No problem friendo, good luck

>>40765407
https://discord.gg/AXmFY

rafaello where are the new spreadsheets

>>40763979
>15 lbs in 4 weeks
Why am I running c6w again?
Did you run c6w? Should I just run sheiko? Week 5 on tuesday and I doubt I made any squat gains, had a 365lb max going in

I feel like im to weak to run sheiko...would like at least a 4pl8 squat beforehand

>>40765503
I ran C6W and on my first cycle I got 5 reps on my squat and deadlift amraps. Sheiko is fun but imo unless you have massive form issues like I do that can be fixed by doing a bunch of low rep sets, you shouldn't use it unless it's absolutely necessary.

>>40765521
not him sheiko would be way too much for me

i can only focus on one big thing per workout and after i do it im pretty much just going through the motions

>>40765521
my form is decent for squats

What should I do if I fail on tuesday?

I need 2 reps to match my max and 3 reps to make a paltry 11 lbs pr and i really dont see that habbening

>>40765421
Would I die if I did that program for squats?

>>40762710
Improved recovery between sets, more athletic, makes cutting easier, generally good for your cardiovascular system, everyone can see your legs

Made dl stance way more narrow then before feels 10x better and even rep pred on dl by 15 lb

>>40765588
Just go for a new 1rm rather than going for an amrap. I probably would've hit 2 reps on the amrap but instead I maxed out and hit a 20lb PR going significantly deeper than my iffy depth previous PR

Some people are bad at reps

Also Sheiko is pretty good desu

>>40765752
i did the same thing today. its so much better not having your legs in the way of your arms

Set a new squat 10rm

Even after being tired from biking in the weekend

Any good feels lads?

>>40765892
>10rm

fuark

>>40765796
On my second cycle I only got one rep on the squat amrap and then I decided to max out and hit a 10 lb PR anyway.

Did you guys get squat gains from nuckols 2x squat programs?

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http://www.northwesternflipside.com/2011/11/23/northwestern-unveils-new-meme-studies-department/

why aren't you majoring in what you love, lads?

>>40765943
>Assistant Dean Linsenmeier, why you no have Internet Memeology major?’”

i cant help but feel like they were joking

>>40765914
Yeah lad

Was a mr set but got 10 so yeah

>>40766020
i fuckin hate max rep sets

gj senpai

>>40765796
>>40765931
Should i try going for the amrap then hitting a 1rm afterwards?

>>40766039
Thanks lad

I have them 4x a week for most of my car. I cap the reps later and try not to go rpe10 on any so not too bad. Just the sort of thing I'm used to.

>>40766073
Do the exact opposite.

>>40766089
>>40766089
>>40766089
>>40766089

>>40766073
No you'll just fatigue yourself for the max out

Just skip the amrap completely and max out

>>40766088
>>40766234
Alright what warmups should I take?

My inputted 1rm going into candito was 365 lbs @ rpe 9
Id like 385 desu but hoping for at least 375