/plg/ - powerlifting general

Does anyone else have issues with benching day after squats and deadlift?

I'm on candytoes, and I did the lower body volume day, come to bench today and I'm really tight.

The tightness has limited my setup in bench, I could not arch my back and pin my shoulders in place properly. My hamstrings were tight limiting my leg driaave.

>>40809936
if you're tight do some foamrolling and stretching and all should be fine

>>40809889
Has anyone actually made any gains on spotoshot? Looks tempting desu.

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Friendly reminder

>>40810265
yea but it is a memeprogram only do it if you think its fun

>>40809936
Yeah you gotta warm up more. Bench is as much a full body lift as squat or deadlift if you do it right.

>>40810265
yes

Sims 4 or Skyrim? can't decide desu

>>40810614
Haven't heard of those programs. Just do sheiko.

Taking a nice big SSSCNTK100 poo in loo rn lads

mmm i made protein bars. mommy im a professional chef now!

>tfw so fatigued that getting groceries and carrying them home was legit hard
Is this normal on a cut? Maybe I should find something else than Sheiko to do after I finish this cycle, I really don't think I'm dealing with the volume that well anymore

>>40811238
>powerlifting on a cut

>>40811238
Are you just having a shitty day or are you this tired every day?

>>40811253
Not every day no, but it's been getting worse and worse these last couple of weeks. Have had to drop cardio and GPP entirely this week.

Maybe switch to small load or just something else entirely?
>>40811249
It went alright the first cycle

No colours anymore I want them to turn black

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is blueshoes natty?

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is he mentally sane?

>>40811314
No chance! I wish he'd post more videos though

>>40811238
that was pretty much my experience too

bench volume is fine on a cut, upper body volume in general seems to be no big issue, but the instant your squat/deadlift sets go up by half an RPE you get destroyed after a week or two

extends to all programs, not just Sheiko

>>40811295
>powerlifting. On. A. Cut.

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who's got worst gyno?

isley or blueshoes

>>40811333
Yeah, but I'm guessing I'd possibly do better with higher intensity and lower volume? At least in theory.

The worst really are those days where I have a bunch of triples or whatever.
>>40811349
I-I had to ok, I need more wiggle room for this weight class

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wtf blueshoe SMOKES WEED??

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>>40811374
>>40811374
yes how else does he ear so much to suport js mas

>>40811363
i've yet to find anything that works on a cut for squat and deadlift

standard volume-bombardment works for bench, deadlift seems to undulate up and down but generally comes back, squat plummets and does not come back

>>40811374
*ban* haha :-DDD
t. WADA

>>40811363
Are you close to an elite total?

THIS SONGS ON THE HOUSE

AND THIS ONES FOR YOU

I DON'T LIKE THE WAY YOU TREAT ME, I WANNA FIGHT

>>40811405
No, that's why I'm cutting as I was approaching 120+ with only a 600kg total, obviously wasn't particularly lean either.

https://youtu.be/RyOA-B2tfM0

does anybody even watch these long and boring blueshoe vids? i just like to warch clips of him jerkingnoff and cumming in hidbhair or whatever

>>40811437
https://youtu.be/2pIAV1giKQs
This might help you.

>>40811482
>191cm
>fairly large bone structure
I know I'll be 120-120+ anyway, but I need more time before plunging into 120+.

>>40811295
>Not every day no, but it's been getting worse and worse these last couple of weeks. Have had to drop cardio and GPP entirely this week.
>
>Maybe switch to small load or just something else entirely?
Yeah switching to small load sounds like a good idea. Alternatively cut away some of the lighter sets so you still have the heavy lifts left but you get less fatigue from the workouts.

>>40811508
Ok whatever. You could've at least watched the video.

Squatting after a dl day makes me want to kms

>>40811537
I'm watching it now. I'm not trying to make weight, I'm trying to lose fat, not make it down to 105 or whatever. I know what weight class(es) I should be in, I just ate too much, too fast and got fat, like he says in the video.
>>40811534
I've only got one week left before skills test so it's a bit late now, but I'll probably cut like another month so I'll try switching to small load then.

>>40811508
>>40811537
>>40811591
>28 seconds in
"im gonna assume that youre serious about being a competitive powerlifter"

rules out 95% of posters in plg

>>40811686
I am trying dude, but becoming a fat flabby SHW with a 600kg total does not exactly make me competitive.

>>40811537
FUCK OFF YOU STUPID FUCKING BELLEND. I SWEAR TO FUCKING GOD M8

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>>40811793

>>40811686
Great. We all know this. Even the trips around here don't compete. Better he hears it from Dave than anon.

>>40811838
Isley does, Garagebro competes in a lolfed, Frog has a meet in the beginning of April, I have one at the end of April, and Underscore and Poutine have competed.

>>40811838
>>40811882
Also MA, Twink, and Big Alex have competed and are competing again in August.

>>40811838
>>40811882
>>40811900
Last but not least, Bodorio (rip), Virtus, and Bench bro have also competed numerous times.

>>40811838
>citation needed

>>40811950
Then where are they to answer questions that actually have to do with competing? The only thing trips do on this board is talk about themselves or their own program, or their own meet results. And half those people you mentioned were lost in the trappy debacle (some of whom actually supported that psycho).

>>40811992
im always willing to answer questions, ive made every mistake going and i know how to avoid them but people still wana make the mistakes

>>40811992
When people ask they do answer the questions they have about it

Only reason i even signed up for a meet is because trips on here answered my questions about it

>>40811992
MA helped me by giving me a program that he wrote that helped to line up and peak for my meet. Plenty of them do help, they're just not here all the time because they have lives outside of this place. Only 2 people I listed left, Bodorio and Poutine. Everyone else is still here, albeit posting less frequently.

>>40812017
Oh yeah, are you ever gonna do a fucking meet or just talk about it?

>>40812017
>>40812017
>Only reason i even signed up for a meet is because trips
>when frog forgets anon

>>40812041
My meet is april 8th
Ive been saying this for months

>>40811992
>Then where are they to answer questions that actually have to do with competing?
what are these questions that didnt get answered?
i would say almost all if not all competing questions get answered

>>40812032

I don't actually help people, I just meme about project momentum and 28 free programs.

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>>40811900
I'm competing in August too you home breaker

i want frogo to succeed and i dont care who knows it

>>40812253
Happy to hear that man

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>>40812439
Are you out benching me yet?

>>40812253
i just got the spell from these in ff7

I CAN HEAR MY TRAINING COMING

ITS A LONESOME AND DISTANT CRY

>>40812531
Lonesome cry? Not rolling round the bend?

>Tfw collar bones stick out a ton and I have to do front squats
JFMSU

TEAR MY HEART AND DONT THINK TWICE
cause i know my love feels good
EVERYBODY HAS A PRICE
cause i know my love feels good

>>40812654
Just get fat.

Discord invite?

>months ago
>mess up incline bench failure
>dislodge shoulder just a bit
>still hurts when bench even today
ah yes

>>40812503
I'm hoping for 330 at my meet, so I don't think so.

>>40812959
>>40812779

>>40813026
https://discord.gg/5vx9P

>>40813041
Is it painful? Doesn't actually look bad to me...
Squeeze glutes like you would OHP

>>40813041
>neutral spine
>good squat

mate thats just the natural curvature of your back, it doesnt go anymore than when you are standing

>>40813041
Squeeze your glutes before you brace.

What is it that Isley never learns?

https://www.youtube.com/watch?v=RG-d7T0COPs

>>40811950
So since I've competed before and plan to compete again in July does that mean I can trip?

>2nd cycle of 531
>3x3 week
>11 reps

Gonna be about a year before I actually hit 531

>>40813128
You can do whatever you want you retard

>>40813144

>doing 5/3/1
>expecting to make progress

There's your problem.

>>40813128
Just trip fag

>>40813128
Why do you need to ask if you can trip. Just do it and brace yourself for the abuse. Or not. I really don't give a shit.

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This definitely isn't the strongest I've been but this is technically a rep PR. Not much but little victories feel good while I'm cutting. I'm at least as strong as I was when I started the program when I was about 10-12lbs heavier.

>>40813204
Says the biggest fag here

I need help. Why am I always tired?

I sleep long enough consistently and eat enough/drink enough so that I'm recovering and lifting etc but my body is fucking destroyed. I'm lacking willpower and my eyes are becoming darker everyday

>>40809936
Yeah that happens for some people, and you feel tired from heavy squatting and pulling.

One half-solution is, instead of:
Monday - Squat
Thursday - Bench
Wednesday - Rest
Thursday - Deadlift
Friday - Bench

or whatever it is

Move the Friday bench workout to Saturday. That way one of the bench workouts wont be the day after low body.

Full solution is don't lift on a weekly schedule and do a lower body day, rest, upper body, rest, lower, rest, upper, etc...

Slightly lower frequency but if you can bench harder it might be worth it.

Mike Tuchscherer is so comfy to listen to

What bench program should I start my friend on when he inevitably stalls on this two day version of SS I'm having him do that's just 5x5 squat and 5x5 bench each day? (He can only lift twice a week)

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>>40813737
Greg Nuckols has some 2x/Week bench programs. Pic related is the beginner one.

Is it bad to use straps on my 5rm+? I normally hookgrip but after 3pl8 my hookgrip is too weak

>>40813292
Pretty sure there's actual gay people that lurk/post here so i doubt im the biggest one here

Where are trappy's sheiko templates?

>>40813864
No ya dumb bitch

Fuck my grip

Going to do farmer walks

What % of my deadlift should I use?

>>40811838
>Even the trips around here don't compete

U wot? I think almost all of them either have competed or are signed up for a meet soon.

>>40814300
99

>>40814300
Depends on distance. Start at 50% and take jumps as necessary.

>>40814300
Grip, as many other things, benefits from specific training. Try static holds at your working weights. If thats too much, you can do longer holds at about 50-60% of your dl max.

Will blueshoes ever live stream for us?

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>>40813144
>not doing project momentum
>assuming a momentumless program will help you progress
Lad

>>40810265
It's shit and just made off the top of his head randomly not actually real

>>40810973
Lol

>>40813257
Looks good lad, what are you cutting to?

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UNOFFICIAL WORLD RECORD
blueshoes has done it again!
https://youtu.be/PnlKocobDqg

>>40811167
Lol

>>40811406
Fucking hell Dino you're getting even more cringy than usual fucking fag

>>40812253
Have you graduated to an adult car yet?

>>40812531
>>40812670
Holy fuck Dino you cringy little faggot kill yourself>>40812778
L

>>40813969
Trappy never made any sheiko templates

>>40814530
SICKENING!

>>40814530
HOW DOES HE KEEP DOING IT????

How do I clean rust off a barbell?

I understand I use a nylon brush for chalk but how do I actually get rust off? It's just the surface right? Doesn't come off from brushing alone.

It's eleiko and chrome I think I'm supposed to avoid steel wire brush?

>>40814525
If everything goes according to plan about 177 by mid may. At 184.4 today so I'll have to speed up my cut a little to get there in time.
Then I'll maintain for about a month before I start slowly bulking and hopefully I'll be around 185 or so by mid-august for an easy water cut for the aug 19 meet and I'll compete in 83 for the first time.

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https://youtu.be/1Nod3F0Gi6

big

big

BIG

>>40814641
I hope we get the same flight :)

>>40814635
WD40 you retarded fucking child

>>40814660
Oil removes the rust??? Thought it just prevented

>>40814530
205% B E A S T

>>40814671
If it's rusted then it's rusted and you're fucked
You should be applying it before it happens
If there's just a coating of rust on top it'll come right off with most oil

>>40814702
What would you know?
do you have a state of the art gym you are a janitor in or something?

>>40814733
because thats how rust works

>>40814733
Yeah I have a few homegyms, a SOTA one at my estate but also a full equipped one in one of my condos (not the shifty condo gyms but like a literal rack, bench, bar, plates inside the unit) that I'm using right now coincidentally

>>40814773
>>40814747
>>40814702
Oh thanks, the rust is surface I think on on kneeling it's only been there for a couple weeks just like specs. I assume it's only surface anyway

>>40814900
Through hard work and shear determination I was able to amass a small fortune at a relatively young age

>>40814747
>butts in on an obvious joke
thanks for the great explanation

>>40814773
>but also a full equipped one in one of my condos
nice, is that the one with the annoying neighbours downstairs that cant handle a few dropped deadlifts?

>These 5x11 deadlifts
Can someone shoot me

>>40814935
Front squats*

>>40814918
>nice, is that the one with the annoying neighbours downstairs that cant handle a few dropped deadlifts?
Your memory is mistaken I never got any complaints (from weights anyways)
I've since moved the deadlift platform outside on the balcony since I learned the joys of deadlifting with a nice gust of air
Though when it gets too cold you can't really grip cold steel for long so I then lift at my estate for deadlifts if weather doesn't permit or if I'm there anyways

>>40814956
sounds like a cover up for pretending you didnt give in to them
bit disappointed

>tfw haven't set a bench PR in 3 months

Do knee sleeves and wrist wraps make a difference? Are they a good purchase?

Why is it that whenever I deadlift I make sure to keep my back straight but for some reason it always feels like it's hitting my lower back more than my glutes or my hamstrings?

>>40814300
My farmers and deadlift are about the same to be desu

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New to Greyskull and just wanted some feedback on the program I outlined for myself. It's based on the "Run Forrest Run" version.
Monday
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Low Intensity Cardio
Tuesday
1.5m Run
Push/Sit (USAF Fitness Test is a 1.5m run and a push/sit test, this is a "mock" test)
Wednesday
Bench 2x5, 1x5+
Deadlift 5+
Low Intensity Cardio
Thursday
Sprint drills
Sit/Core
Friday
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Low Intensity Cardio
Saturday
5K
Sit/Core
Sunday
Rest
I should mention that I will be on a 300-500 calorie deficit.
Lastly, what do I do if I can't get a spotter? I feel like not having a trainer or spotter for a lot of this would potentially hold me back, and I'm usually at an empty gym.

I love trannies and I don't care who knows!

>>40815659
You can always dump the bar for a squat and for bench either just roll the bar off you if you fail or just stop if you're unsure if you'll make the next rep

>>40815317
Knee sleeves dont do anything, wrist wraps can benefit most people
>>40815351
because you suck at lifting
>>40815683
OR like a non dumbfuck would do, lift in a rack or cage with the safeties up and just collapse your arch if youre failing the lift

>>40814530
ALL LUCK NO SKILL

>>40809936
Yeah ive had the same thing and ive started arching less to give my back a break

>>40814530
the way he doesnt even lockout before racking is absolute piss great time saver

>>40814484
Its in the works. I'll order a shitty webcam or something sometime.

>>40813163
>There's your problem.
Nice meme.

If someone runs 5/3/1 and doesn't make gains, then they are retarded and most likely gay.

>>40816316
T. Gde

>>40816368
>Gde
Lol. Some of the GDE's in here are trying to ice skate up hill.

If nature wants you to be a weak cuck, then just become a weak cuck. Get real smart, and leave lifting weights to the dumb fucks (myself included).

One of my favourite blueshoes videos
https://www.youtube.com/watch?v=9_4gcqWBYn0

>>40814935
>5x11 nice meme lad

>>40814514
Memes aside. Is that actually a good program?

>>40815723
Most normie gyms don't have power cages or if they do they're by being used for squats

Also the guy who made that post doesn't seem like someone who knows how to arch

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Bro hancott's sister is freaking hot

>>40816895
what the fuck are wrong with his legs

is this shopped?

how did this skinny autistic fag squat 250kg

>>40816644
makes you wonder why his channel has so little subs

>>40817072

if he had some bench videos i would subscribe. wouldn't mind seeing some ribs nearly crack

I am of the opinion that high volume accessory work is more important than specificity in improving the max grip, full arch, competition bench press, and I don't care who knows!

>>40816923
He hasnt squatted really since his injury lol i bet his legs have gotten a bit smaller

But really
Size=/=strength
Frog squats 250 and his legs are not big at all

>>40817171
You will stall at 1.4 times bodyweight.

>>40817171

>max grip

Kiss your shoulders goodbye.

>>40817178
Frog doesn't have a meet squat

>>40817203
Implying that means he didnt squat 250
Anyway his meet is in only 2 or so weeks

>>40817195
Joke's on you, I'm already at 1.47 times bodyweight! Going to slow bulk (while doing high volume accessories, of course) for 6 months and if all goes well by that time I should be at 1.54 times bodyweight

>>40817200
Doing 2 hard sets and 8 light sets of max grip benching per week isn't taxing. The majority of my volume comes from dumbbell bench, closegrip, skullcrushers, OHP, and other nice tricep and deltoid builders

>>40817232
Literally fuck off Rafael you autistic favela monkey

>>40815317
Knee sleeves are for keeping your knees warm so when you're waiting for hours in a meet they won't get too cold too fast. I think they're a meme. Wraps are okay, I only use them when I have wrist pain though or when I'm lifting really heavy and afraid my wrist might "snap" back.

>>40817296
How am I rafaello if I'm not even shilling Sheiko?

What is considered a gud 1RM squat boys? Getting very close to 2x BW.

>>40817312

I just recently got some SBD knee sleeves and I think they are a very good purchase m8. Pain in the ass to take off though.

Wrist wraps have helped me more with squatting than benching but my bench is trash.

>>40817329
any less than about 240kg is unimpressive, regardless of BW

>>40817329
4 plates

>>40817349
>>>/fit/

>>40817359
4pl8 isbt that great DESU

>>40817359
>>40817374
4 plates isn't good but it's the cutoff for being not bad

>>40817374
yes I know that's why I told you to go back to /fit/ as this is the powerlifting general where the goal is to lift actual heavy weights

>>40817374
>>40817349
>>40817384
but I thought 1/2/3/4 was the benchmark for being "not bad at lifting"

>>40817416

That is for a fitizen who does not necessarily care about powerlifting. Most people here should have surpassed that before thinking about doing powerlifting.

>>40817416
A 3pl8 squat is pretty easy to get

>>40817416
1/2/3/4 is more or less what you going to get from beginners routines.

>>40817416
That's literally 6 months in the gym tier

>>40817526
sod off chad

>>40816732
Yeah it actually is, I love this style of training

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>come visit fit after years away
>oh cool plg is still here
>so many new trips
>so few old trips
damn, where did the time go?

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>>40813883
You mean you aren't actually into dudes?

</3

>>40817735

The Trappening ruined everything.

>>40817924
What was that?

>>40817924

Trappy's entire presence.

Gone now, thank god.

>>40817924
>the trappening
oh kek my sides

>>40817972
Whoops, meant to respond to>>40817932

>>40817972
Who was trappy?

>>40817984

A Brazilian man who didn't lift pretending to be a Brazilian man who didn't lift that was pretending to be a Brazilian girl who didn't lift.

Knowledgeable with regards to anatomy, passably knowledgeable about the mechanics of lifting as a result, but pretty much fucking clueless about how to train, as >she had never actually lifted a weight. Sheiko shill (notice how little Sheiko shilling there is now, it was goddamn nonstop with >her around) and a consummate attention whore.

>>40818028
>A Brazilian man who didn't lift
Alright
>pretending to be a Brazilian man who didn't lift
oh
ok
>pretending to be a Brazilian girl who didn't lift.
What

So He didn't lift and was pretending to be a girl who also didn't lift? Why even come to /fit/ if the dude didn't lift?

whats a good 4-5 day program with lots of deadlifting

ive been on c6w but im sick of not diddling often

>>40818073
Don't you deadlift at least twice a week on c6w, How is that not often?

>>40818065

I have no fucking idea. He was a Brazilian man using a female friend's pictures to pretend to be a trap, hence the trappychan trip.

Though if you look closely, most of /fit/ doesn't really lift anyway

>>40818081
80% of your deadlifts are boring ass accessory deadlift variations i want deadlift focus

>>40818917
It's almost as if you could just swap out the variations for actual deadlifts

>>40818997
u know what i want god damn it

ive thought about switching dls with squats but then i lack emphasis on squats which i also really like

>>40818073
What's your deadlift?

Seriously, I know how you feel, but once you start pulling more than 5pl8 you need to rethink the way you approach deadlifts. Doing them more than once a week is just too much. Hell, I only do variations now, and test my conventional once a month, especially if my programming includes heavy squatting.

>>40819019
4pl8 for 3 not sure of my 100% max

i just wish i could pull more often in the 3-5 rep range

>>40819031
or just have one squat focused and one diddle focussed lower day a week instead of all squat focus with more like deadlifts on the side

https://youtu.be/12nYLpFb5l8

Brandenburg is alive and well, at least.

Wtf Sheiko is really magic,I had doubts about my progress on Sheiko Beginner but come skill test day I fucking smoked it.
Should I use my 105% from skill test as new maxes (5kg increase) or go more conservative?

>>40817329
What's the current WR for your weight class?

>>40817329
I've stopped wearing wrist wraps for most of my bench sets but use them on all squat sets

Squatted for the first time after breaking my foot.
Squats were light and rubbish, but Im still excited as fuck. Cant wait to start squatting and pulling heavy again.
/blog

>>40819598
nice to hear anon, where and how did you break it?

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mfw 125kg is now heavy, wew lads

>>40819603
Hit my foot on a door frame due to me being in a hurry and a retard. Snapped my outermost metatarsal right in two. I was making huge gains on #buildingmomentum too, so it was pretty tough mentally too.

>>40816644
https://www.youtube.com/watch?v=HZbiWq4j5IE
this one's my favorite

>>40819626
thats funny cos i broke my innermost metatarsal cos i was kicked when playing soccer.
gains come quick again tho, dont feel bad.

>>40819626
Fucking hell you dunce

Supposed to hit a 5rm squat today, misgrooved terribly on the second rep and still finished the set.

Very inspiring lads, I'm feeling a nice PR coming (knock on wood)

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>>40816732

My results from last years project momentum were:

Squat: 235 -> 250kg
Bench: 170 -> 180kg
Deadlift: 280 -> 280kg

Tbh I think my deadlift just failed because my squat was a grinder, I couldn't lock out 290 at the time (got it a couple months later), because my deficit deadlift was 272.5@9 in training so it doesn't make sense that 280 was my max off the floor.

Posted before

80kg squat 1rm
200kg dl 1rm

Someone please help
Unless it's a goblet squat, my squat feels awful and completely unnatural

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>>40819764
Get some practice.
Pic related.
Make sure you focus on form with every rep.
If you have someone you trust and you know they know how to squat, get them to give you some tips. Also post a form check here.

>>40819764
I just want a 3pl8 highbar squat ;_;

>>40819778
Thanks where is this from? Never seen this before.

My form doesn't look that bad but I suspect it's something to do with not getting tight/keeping tension in my quads mixed with balance over midfoot which is why goblet squats seem to cure it. I can't keep tension in my quads.

>>40819797
From greg nuckols first article, where he talked about how he made big bench gains because his form was bad.

And then he posted it again in some article about how strong you should be for the amount of muscle you have.

This is a picture I saved from plg a long time ago.

What stance width are these?
Is there any problem with narrow stance high bar if I have long femurs?

I've been trying to make it a little wider for a while but it doesn't feel strong or stable at all. It's dependent on hip structure?


http://www.burritojournal.com/wp-content/uploads/2016/06/squat-ass-to-grass.jpg

http://1.bp.blogspot.com/-kgdXhqMDanQ/VX8tgtktGYI/AAAAAAAAAhU/tXgC-8_8wJQ/s1600/olympicSquat.jpg

https://m.youtube.com/watch?v=M_MNWgQFe2w

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>>40819617
oh wow, there's actually plates on the bar. didn't notice.

>>40819664
He should post his shit on /tv/, its great

>>40817072
It's because same hide stole his style and subs

>>40821555
How do I achieve peak performance mode? Do I need to go through all stages or can I jump to Dietmar right away?

>>40821580
just go Dietmar and eat +5000kcal surplus

>>40816316
5/3/1 is ghey and wendler is a ripoff artist. Look up BiggerFasterStronger program since the 1970s. Two main lifts a day. Tighter splits between sets. Real RMs for top sets. No faggy deload week of 2x5x65% with the 65% being of a faggy 90%

wendler's jackoff of a ripoff lacks real volume which is why it's basically
> accessory lifts ... the program
and why he has to constantly invent shit like "joker sets" and "last set first" to compensate for his shit design.

>>40813257
that lean back at the top is making me cringe so hard. stop doing that

>>40817178
>Implying big legs are the most important factor in squats
>implying insane core strength isn't the most important factor in DL and SQ

You think there's a reason people can leg press lmao45 plates and can't even squat 30 % of that? Yes, core (and technique) is the single most important variable(s)

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>tfw need to bench today but the primary movers in bench - my lats, quads and glutes - are sore from squats

>>40822241
>triceps
Do close grip with your feet up if your vagina hurts that bad.

https://www.instagram.com/p/BSBm5G7hOAo/?taken-by=calgarybarbell&hl=sv
>That Isley tier bench

>>40819764
trip on adalia

>>40822151
No

Just discovered I can increase my ankle mobility is I stretch my calves hard a fuck but only against a wall?

Is there any problem with just doing this a few times a day and squatting with the bar for a week? I don't want to squat too heavy and make my ankle instantly tight again idk

https://www.instagram.com/p/BSBvFejj2S5/?taken-by=nopantssammi

Someone show this to Norsie.

>>40822444
same

>>40822395
>isley tier

but he didn't bomb?

>>40817072
hes a less funny more contrived sam hyde

Physiotherapist said that I may be able to start benching again with just the bar, in 3 months or so. FUkken hype!

>tfw AC joint injury

>>40822444
*hhhuuuugggsss*
*kisses forehead*
*whispers in ear*
>you matter

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WAWTT
WAWLT
WAWET
WAWFT

Is ray Williams the best squatter of all time?

>>40809889
13mm lever belt, have strange dull pain on the left side after workout, lower back

Form is good, am I going to fuck my shit up or is my belt too tight?

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>>40823073
>WAWTT
probably some squat volume stuff and bench nonsense
>WAWLT
https://youtu.be/iPtPo8Sa3NE
>WAWET
went to jimmy john's last night and got some day old bread. gonna make some soup and eat that with the bread. also have some cold pizza.
>WAWFT
tfw no gf

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>>40823105
Nope

I am not kidding guys I'm pooing right now and the smell is rancid i bet this is what topkek100s house smells like

>>40823303
All that cunt does is 5 degree knee bends lmao fuck off

I bought my first wl shoe (power perfects). They got delivered and when I wear them now left feet feels perfect but right is very tight around big finger that makes a little discomfort

I ordered 42 2/3 I can go 1/3 size bigger and get 43 instead. Should I?

>>40823520
why do you have the right shoe on your hand?

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>>40823073
Day 2 senpai

>>40823854
keked

>manlet advised me to narrow my stance while squatting

>>40824091
Good

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I really, really like the fact that these threads are slower again.

>>40824154
definitely comfier Tbh

>>40823903
>Tried to double overhand my first set beltless with no chalk
>Couldn't get the first rep
>Chalk up for my second set
>Smesh it
Feels good man

>>40824154
There's definitely less shitposts and trip drama

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>>40824193

>can't pull 405 DOH for a double

>>40824209
My hands were sweaty for the first set ;-;

>>40824118
Shut it, Pepe. You're a talent chad. You can squat high bar like a retard and get away with it but don't tell GDEs to do your trash

>>40824091
>implying it matters whether you're a manlet or not
He could still be right you know. Unless of course you're a GDE femurcuck and he just didn't know what he was talking about.

Anyone have any experience with the Coan-phillipi Deadlift? any results?

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lmao cutting is fucking gay i mean come on ive lost all my strenght and look barely better lmao i want to end it all tonight

>>40824309
What's your cutting routine and deficit

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>>40824309
same

well, my strength is not THAT trashed but triples @ like 80% feels like shit. My recovery is REALLY going down the shitter though, I accidentally slept like 13 hours last night

>>40823073
>WAWTT
Rest day
>WAWLT
Neutral Milk Hotel
>WAWET
Icey cream
>WAWFT
DOMs

>>40824309
Cutting is necessary to maximise your long term performance and also aesthetics
Should always be done quickly tho imo no point trying to micro manage everything and maintain your strength autistically when you can just get it all back when you start eating more

>>40824263
How is high bar "retarded" exactly?

>>40824496
Because you can't lift as much weight as you can with low bar

>>40824193
Why though?

>>40824535
So I can jerk off to myself later. Also it's fun.

>>40824528
Depends on levers desu

>>40817984
a guy that was pretending to be a girl that was a guy

>>40824589

*a guy pretending to be a guy pretending to be a girl that was actually a guy who was not really pretending to be a girl, but used a girl he knew, who was actually his ex girlfriend, as inspiration for the guy who was pretending to be a girl

>>40824209
>>40822453
>>40822444
>>40814315
what should I squat today

>>40824633
70% for 1X8
75% for 1X6
80% for 1X4
85% for 1X2
90% for 1X1+

Time to run some more week 3 int high bench lads :^)

>>40824633

Max effort SSB squat single, 4x4 backoff @80% single.

>>40824633
1x @8 6 down sets (repeat)

>>40824633
4x2 @85%
2+ @ 85%

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BE WAREHOUSE

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>>40824743

>1999

>tfw father and son benching 1 pl8 next to me laugh behind my back about my arching

Fucking normies.

>>40824811
Just tell them to arch as much as they want and see how much they bench

>>40824823
I think they are on a whole another level - they do some meme slow reps or some shit, wouldn't even know where to begin.

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>>40824743
>people born in 1999 are now 18
Why am I so old

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>>40824648
I'll do this but in reverse order and also 5% higher

>>40824659
at school so no ssb :(

>>40824680
this also sounds good

>>40824681
so does this too as well

Just walked past a woman and her shitting dog, as I went past she pretended to bend over and get the poop bag out of her pocket. Turned around 3 seconds later and she'd walked away lmao. Bitch didn't even have any poo bags with her I could tell

>>40824633
>85% AMRAP till you hit RPE 8
>75% 5x5
>Front squats/SSB 3x5 @ RPE 8

>>40824882
>I'll do this but in reverse order and also 5% higher
Fucking talent chads i swear

>>40824882
Do you have a name/FB/IG link for that goddess on the left?

>did 5 lbs more than I'm supposed to do with a straight bar on Sunday ezpz
https://youtu.be/EkqDR7nLRnY

>>40824984
I thought SSB was harder also QUAD DAMN

did anyone save the video of supermong filming his room that he posted on youtube like 6 months ago?

Think he's taken it down from

>>40825034
I was struggling with 250 on Wednesday for triples, I just figured out how to use it properly I guess.

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>>40824967
>>40824967
I don't think she would be very happy with me if I gave out her name on 4chan

I only have on powerrack at my gym, so any tips on doing DB OHP? Should I just raise the dumbbells from the side of my head on my shoulders up or should I still press off my chest?

>>40825079
Give me a fucking break.
Just dump it, faggot.

Why do PL coaches often rub their lifters ear lobes before / after attempts??

Is it normal for narrow benches to completely fuck my shit up?

>>40825149
To get them ready for their attempt

>>40825085
Just do barbell

>>40825178
fuck you

>>40825149
You lift best when you're bonered up

>>40825149
maybe it messes with their perception like ammonia

>>40825286
>>40825286
>>40825286

>>40823520

ANYONE?

>>40825231
I can't most of the time. That is why I am asking for advice on DB.