/plg/ - powerlifting general

>>40988072
I second this

I miss pooptine

>>40988131
solid

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>>40988131

That actually looked really good.

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I just want poutine to come back so we can say how shit squat is ;-;

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>>40988165

You wish you could squat this good.

>>40988082

I understood the rulebook says, "thumbs around the bar" but nothing about thumbs touching the bar.

I squat with a Rippetoe-grip and haven't been called on it. Do you mean something different?

>>40988184
In squat all fingers need to be in contact with the bar. Both thumb over and thumb around is allowed.

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reminder to keep your back tight

>>40988165
God no, what's your squat/dl ratio?

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reminder to brace properly

>>40988183
>yfw these are the fags with really strong legs in symmetric strength threads

>Marcel, Fil, George, Marcus, Pooptine

;_;

>>40988310
George still posts sometimes and Marcus is on the discord a lot

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>>40988310
FIL and George are okay to be gone. Idk who Marcus is

>>40988215
Those look fine lad, maybe a tad slow out the hole but that's it. nice form dysmorphia

>>40988333
Marcus = Smooth, the dude that would sumo in the shitty tapered belt

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>>40988333
>>40988310
>>40988165
>>40988119
>>40988072
Stop pretending Pooptine was a good poster

>>40988337
out of the hole look how fast my hips move up compared to how fast the bar moves up. I'm doing a good morning and my mid-back is collapsing.

>>40988346
stop posting.

>>40988184
>Do you mean something different?

noooo, my coach said it's a rule that your fingers need to be wrapped around the bar at all times

>>40988208
>Both thumb over and thumb around is allowed

I keep hearing mixed things about this and i don't know who to believe anymore

>>40988355
It's fine, you barely lose back angle.

>>40988131
nice g string brah

>>40988355
Have you tried looking down slightly? This fixed my lack of torso rigidity (allowed me to keep my ribcage "pulled down" if you will, through the entire lift) in both the squat and deadlift.

Not claiming it's one simple trick scientists hate him, but hey maybe it helps.

>>40988165
pause at 16secs, think what your back is taking there.

>>40988310
why doesn't george post anymore?
did he get a job?

>>40988491
His a broken man after the break up

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>>40988496
I am glad to hear that, I hope he kills himself.

>>40988475

Are you sure he just isn't fat?

>>40988496
why did they break up?
also
do you know why he moved back in with his dad?

>>40988528
Why? That's between them.
He moved in with his father because he got a better job somewhere out of London.
I've known isley for years and he has always moved about.

>>40988513
Lol

>>40988528
Because esme is literally an attention whore that is way too childish for a RS?

I mean, think of why her precious RS had ended - because she came craving for attention online (here).

>>40988640
xD

>>40988688
100% sincere here lad

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>>40988409
it's fine but it could be better.

>>40988441
yes but that always feels like I'm going to fall over. probably just an issue of not doing it rnough to really get used to it. Deadlift I look down no problem but for whatever reason whenever I do it on squats it feels like I'm going to tip over so I just look straight forward.

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>>40988072

Lads, I've been working out at home for a couple months with only two 5 kg dumbbells. I was up to an insane amount of reps and at the end of the session my biceps were always super hot and feeling like they were about to explode. However now that I've joined a gym and lift way heavier dumbbells I no longer get that feeling.


Because people here and elsewhere have recommended that you use heavier weights and less reps instead of lighter weights and more reps I can't seem to make my biceps get The Pump. Any advice?

Hey /plg/ lads,
I need some tips on TM while cutting. I started my cut today, I peaked this week and I'm planning to start my cut on a 10% deload on all lifts.

First of all: Is this a good approach?
Secondly: If not, should I start a different program? (Rip doesn't recommend TM on a caloric deficit but I wanna hear other opinions)

My stats:
SQ 167.5 kg 1x3
BP 95 kg 4x4
DL 175 1x5
BW 85 kg

I understand that my lifts may be too low to allow for a cut, but regardless I need to lose some weight.

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>>40989005

>>40988991
Wrong board, go elsewhere
Hint: a pump is not what makes your muscle grow.

>>40989014

Are you sure? My arms grew with that small amount of weight tho

>>40989033
>what are noob gains

Is Filip ok?!

people who have lifted in the ipf before, did anyone ever check your underwear?

>>40989017

Th-thanks.

>>40989039
>lol

lol

>>40989046
he hasnt been wearing a singlet in his recent videos. I suspect hes been told he either wears the shitty swedish one or nothing

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Is this level of back curvature ok? I find to keep a completely straight upper back I have to sit my ass down way too low. Lift is @ 95%.

For 5/3/1 are rack pulls (above the meme) an upper or lower day lift?

>>40989246
looks like you dropped the bar

>>40989246
if your going to lift with a rounded back, keep the degree of flexion constant. you start the lift straight(er) then round as it goes up. try to stay tight, even with rounding

>>40989066
Kek
I've missed you sean

It go down in the DM

>>40989554
What's happened?

>>40989565
Free breezie yo

>>40989642
D:

>>40988355
>I'm doing a good morning and my mid-back is collapsing.

You guys need to stop falling for this meme. Keeping your entire spine flexed as hard as possible is just a general rule of thumb. It really isn't that big of a deal if it goes into a little flexion. In fact, in the most recent revision of SS it even says that a little bit of a flexion at the bottom of a squat is OK. It's not the end of the world

>tfw need to squat 5x5 either today or tomorrow and i know how brutally painful it is so im procrastinating

>>40989748
SS isn't gospel, it's a book about strength training for beginners.

>>40989841

Get out

>>40989877
Get off rippetoes old, flacid, wrinkly dick

>tfw time for another nuckols bench AMRAP

let's get 9 lads

>>40988215
Has anyone ever hurt himself at that part of the back? Lol

It's either low lumbar or neck, never mid back, not even thoracic

>>40990063
Lifting with a rounded back isn't even necessarily a bad thing - be it thoracic or lumber. The body will adapt regardless. It's just more injury prone so it's not good for beginners or the elderly

>>40990172
i think steve gentili or whatever his name is a good example of rounding

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>>40988922

>That gym

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>>40990294
https://www.youtube.com/watch?v=MLVeATAuZtk
kaz approved

>>40990398
I love kaz but Im pretty sure he has the 'tism

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>>40990500
you made a big mistake anon, a REAL big one!

>>40990024
Fuck I can't get in a PR groove at all because a few gym lads are here and the bantz are way too fun

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>>40990521

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>hate school and work
>training is now the only thing I look forward to or enjoy discussing
>mfw

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>40990521

kek

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>>40990662
>WAWTT
Doing day 2 senpai

>WAWET
Idk desu

>WAWLTT
Days n Daze, No Doubt, The Killers

>WAWFT
Feel great physically, a bit tired. Feel like trash emotionally, but lifting is helping quite a bit rn

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>>40990662
>>WAWTT
why even bother doing this workout tBh
>>WAWET
some pasta, some burrito stuff, and whatever I end up eating for dins dins
>>WAWLTT
https://youtu.be/OpIQNxiKJoE
top comf
>>WAWFT
excited for tomorrow but very nervous also

>>40990662
>asks questions as greentext so I can easily copy and paste.

Thanks senpai

>WAWTT
Bodybuildan crap
>WAWET
chicken fajitas, PB, steak and sweet potatoes for dinner. Cutting is no fun.
>WAWLTT
https://www.youtube.com/watch?v=OpIQNxiKJoE
>WAWFT
Thinking about either starting up some kind of side-job on the weekends or buying a joystick to play plane games more.

>>40990662
>>WAWFT
Drunk :)

FUTURE IS LOOKING BRIGHT

>>40990748
Dude faceguy NOOO - you said you wouldn't :I

What is better more reps light weight or less reps heavy weight?
Sorry for asking im noob

>>40990805
better for what? What are you trying to accomplish?`

>>40990662

>Graduating college in 4 weeks
>Lease up in 7 weeks
>Can't find a job
>No idea where I'll be living or what I'll be doing
>Panic dreams every night
>Just trying to lift the anxiety away

>>40990896
https://youtu.be/nmGuy0jievs

>>40990748
alcocuck strikes again

>>40990662
Is this the guy who posts that captain thumbs up webm? Or something like that

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>>40990703

>Feel like trash emotionally, but lifting is helping quite a bit rn

Dude, same. It's the only thing keeping me from losing my mind.

>>40990736

>why even bother doing this workout

Same reason you eat vegetables and say your prayers. So you can grow up big and strong.

>[Hulkamania intensifies]

>>40990747

Got your back, Jack.

>Cutting is no fun.

Agreed. I've been cutting since January (was fatasfatass, now slightly less so). Things have been hectic lately, and I don't have food prepped, so I'm gonna just eat whatever today.

>>40990748

During the day? YOU BLEW IT!

>>40990896

I'm almost exactly where you are, except I just can't sleep instead of having bad dreams. Bad for gains either way, to be honest.

>>40990932

You mean this one? Yeah.

>>40990852
Idk gain muscle

>>40990953
lifting more weight than you did last time and drinking a lot of milk is how you do that. rep range is irrelevant as long as you do enough overall volume

>>40990952
I do mean that one! How you been? Its been a while since we last spoke.

>>40990952
Exactly why I refuse to stop lifting. I will probably kms if I did.

>>40990953
Literally irrelevant when it comes to building muscle, as long as you don't do something stupid like 5x20, but there's no difference in hypertrophy between 3x8, 5x5, or 8x3

>>40990992
>something stupid like 5x20
EXCUSE ME

>>40990953
total hard sets and eating in a surplus matters most. Try to vary your repsxweight, so do like lower weight higher reps for a couple weeks, then go heavier and do more smaller sets for a while.

>>40991001
You're not excused

>>40991015
stay weak, fat and retarded then

>>40990992
I always had this mentality, I thought lifting was my lively hood, then I found something else and I begun to stall and kind of put lifting on the shelf for a while, and it hasn't effected me at all.
You become occupied by new hobbies and interests, not that I don't still lift, just a lot less.

Just thought it was interesting and worth sharing.

>>40990990

Been better. Like I said in the first post, I've come to hate school and my (on-campus) job. I'm graduating in May, though, so it's not too much longer that I'll be suffering. I had just been hoping that my last semester would actually be fun. Such is life.

Training is going really well, though, and my cut has made me look less like a hamplanet.

I still lurk here sometimes, but the shitposting is a little too much for me most days. Spending more time on Reddit lately.

How's things with you, anon?

>>40991029
>Weak
Gonna take like 10+ years for me to be strong, if ever

>Fat
Yes, but I don't see how 5x20 has some inherent fat loss property that other rep and set schemes don't. What matters most is what I put into my mouth, not what I do at the gym.

>Retarded
This will literally never change, it's impossible

>>40991062
I have had other hobbies, and I have other hobbies now, but nothing has come close to entrancing me like lifting has. I get extremely anxious if I don't lift, never had this happen with anything else.

>>40991090
itll take a lot less than 10 years if you do 5x20 though

any of you lads dealt with costochondritis?

its getting past a joke at this stage

>>40991134
Stop doing dips permanently. And take a break from any movements that involve your chest for a while. Take NSAIDs

>>40991117
Strength training isn't a sprint, it's a marathon

Also in order to do 5x20 wouldn't you need something less than 50%? I thought volume below 50% really didn't help much for anything except endurance.

>>40991177
you realize youre doubting spotoshot?
i just called SSB and he is NOT happy

>>40991199
Spotoshot is 5x15+ for a very short time

>>40990777
Ye but a man's gotta do what a man's gotta do
>>40990952
>day
Whut

>>40991157
> dips
i never do dips Tbh

>take a break
ive had to stop lifting going on 3 months because even deep breathes hurt at times

>NSAIDS
i took them and they didnt help in the slightest

i was actually off from the gym for another reason when i woke up with it, so its not even gym related

but here lads the doc everyone says to see hit me with a funny tho
>go in with pain in the chest
>get sent to hospital for them to check it
>heart and lungs seem good
>go back to doc
>says 'what is it you actually want'
LMFAO

why does it refuse to fully take me and just toys with me instead

>>40991268
sounds like you need surgery desu.

Some squat questions:

What is glute activation and how do I get good at it?

How does hip drive work? When I squat people tell me to focus on driving my hips up more. When I focus on driving my hips up more people say I'm "deadlifting" my squats.

>>40991229

It's daytime in burgerland. Where are you? Straya?

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>when you hop on the spotoshot gains train but your friends refuse to

>>40991347
euthanasia surgery?

>>40991375
is phil alright?
i dont think he was much of a runner

>>40991352
>Glute activation
Your glutes contributing to your squat
Either shove your knees out when squatting, get more bent over when squatting, or both

>Hip drahve
A meme

>>40991364
Yuro :)
>>40991352
Try bands around knees when squatting next time. Also clamshells and glute bridges with holds before squatting.

Other than a multivitamin what other vitamins do you faggots take?

>>40991500
multivitamins are proven to be useless. stop buying them

>>40991500

>falling for the vitajew

>>40991500
>faggots
stop that
this is a poutine memorial thread dickhead

also none

Lads bench 125kg 1RM. Following 5/3/1. Rate my acessory exercises (been failing at the bottom of the reps so chest is def my weak point. Anterior delts and tris are v. strong - overhead press my best lift).

Spoto bench press 3 sets (4-6 reps)
Wide grip bench press 3 sets (4-6 reps)
Dumbbell flys 3 sets (6-8 reps)

What do you guys think. Seems to me like this should really help target my chest which is def. the weak spot in the lift for me. Tris and ant delts don't need work.

>>40991500
Fish oil is goat, unless you're eating awful quality food multivitamins aren't necessary

>>40991534
>necessary
they are never necessary. your body does not process the vitamins in the tablet

>>40991534
>>40991545
Wait is this really true, have i been shilled all these years?

>>40991497
Whatcha drinking and who with?

>>40991500
I supplement protein powder, vitamin D and ZMA. I have some fish oil that I never use because it gives me acne.

>>40991569
Yes, also expanding on >>40991545 , your body isn't nearly as efficient at taking in the nutrients from a multivitamin as it does from food

>>40991594
Any study you could post?

>>40991594
>>40991545
>>40991569
First off, chances are simply that you are NOT deficient in most vitamins. Our food is specially fortified in the developed world, that's why milk has Vitamin A+D added to it, and a ridiculous number of products have Vitamin C spiked into it. Add in the other foods you eat and most of us get most of the vitamins we need with the exception of Vitamin D, because normally a lot of this is generated via sun exposure (though there is some literature that argues that you can still be deficient despite lots of sunlight mostly in dermatology literature arguing against telling people to get more sunlight due to fears of skin cancer) and many of us don't get intense enough sunlight in the northern hemisphere due to the weather as well as the fact that we wear clothing and aren't running around naked with all our skin exposed to the sun.

Not being deficient in most vitamins, taking additional vitamins really doesn't actually do you any good.

Now as for why there is possible HARM from vitamins, well a lot of vitamins are used by your cells to grow. And the normal amount of vitamins we eat are plenty for our cells to grow and heal normally. The one exception is that cancer cells like to keep growing and growing, so they're the only cells that are really limited by the normal dietary supply of many of the vitamins (in particular, B vitamins and folic acid). So now if you have a few cancerous cells in your body and you start taking tons of extra vitamins, the only cells that actually need more than the vitamins you get in a regular diet are the cancer cells, so you're basically stimulating the growth of cancers.


Tl;Dr enjoy your cancer

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>>40991618
>TFW the jews have been tricking you for years.
REEEEEEE

>>40991610
Studies cited in this article
https://sciencebasedmedicine.org/more-evidence-that-routine-multivitamin-use-should-be-avoided/

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>get wl shoes
>time for high bar meme
>do few light sets
>low back pain
>fuck this shit im going lowbar
>do id day easily
>ahh to easy
>do 10kg PR

ahhh feels good even tho bearly got depth

>>40991663
Ew you stinky polack

Go sniff a butt ugly

>>40991618
Also high levels of fat soluble vitamins will fuck your shit up

I am still a weak cunt

Squat 230lb 3x5
Dl 250 3x5
OHP 105 3x5
bench 145 3x5

when do people move on from these beginner routines?

I am 190lb 6'5''

>>40991694
>6 foot 5 @ 190lbs
spoopy

>>40991533
Someone reply pls lads

>>40991694
When they stop progressing on them. Don't forget to eat.

>>40991702
yeah I know I started a skelly @ 175, so I made some progress lmao

>>40991714
flyes suck dick and are dangerous to do with any more than a weight that gives a nice warmup stretch feeling
do some dumbbell bench like 3x8-12 or something and eat more

>>40991725
I guess I'll just go with the gut feeling
I suppose I can add at least 60lb to my squat before switching. just my estimate

also, doing research for the future, what would be an optimal routine to switch to? I've been doing a mix of greyskull and SS so far

no bully pls

>>40991725

On top of Nuckols 3 day, I row once a week and pull-up twice a week. I also do curls and triceps extensions every session.

Nuckols recommended against compounds added, should I just avoid adding dips until I actually need more volume to progress?

Is it worth adding side raises or something for delts?

>>40991577
Carlsbad with two friends and playing cod bo3 multiplayer, so I'm not going all they way.
Howboutyoufam

>>40991737
What about the spoto and wide grip? Sound good for helping seeing as I fail st bottom of the rep?

>>40991763
Carlsberg, rather.

>>40991754
TM if you can handle it, C6W, CLutz intermediate, 28 free beginner programs, then intermediate programs, BLEST early intermediate, etc. Whatever you like

>>40991758
Beginner or intermediate?

>>40991767
idk spoto press is more to learn to control the weight and stay tight which should just help your bench overall. not really sure wide grip is going to provide more chest stimulation desu. even though it feels like it's using chest more pretty sure that's a myth.
Dunno bro never really thought much of that whole 'targeting a specific portion of the lift' but for bench just doing lots of volume on accessories like DB bench, LTEs etc and eating lots seems to work for near enough everyone.

>>40991806
I need help with stabilisation though - often do the thing on heavy weights where my form goes to shit and I lose control at bottom of lift. You know when people go slowly down the whole descent and then drop it at the bottom of the lift to sort of bounce off chest.

What do you mean by LTE?

>>40991763
Damn that sounds fun as fuck.

Not sure if I will buy something to drink real quick, but I'll game some h1z1 with online mates.
It's 1000% more fun with alcohol but I just worked out and don't want to ruin my gains lul

>>40991775
Beginner

So,

Mon
Bench
Squat
Pull-up
Curl
Tri Ex

Wed
Bench
Squat
DL
Row
Curl
Tri Ex

Fri
Bench
Squat
Pull-up
Curl
Tri Ex

Figured when I stall, I'll do dips etc?

>>40991763
>>40991772
close plg and focus more on your bros

ps war machine is the best specialist (honorable mention sparrow) and if you're not running around with the KRM-262 with long barrel and laser sight then you're doing it wrong.

>>40991831
>I need help with stabilisation though - often do the thing on heavy weights where my form goes to shit and I lose control at bottom of lift.
Then spoto press is perfect. Also you should do a lot of your bench volume paused. You want to feel like you're just touching your t-shirt, none of the weight should be resting on your chest.
LTEs are lying tricep extensions, basically just do more 'hypertrophy' accessory work if you don't already

>>40991855
By the time you stall you'd probably just be better off switching to int med desu, since you'd probably have the same rate of progression, there's not much of a point in trying to milk the program with harder progress.

Your set up looks fine, I'd personally alternate LTEs with DB pec flyes, but you do you senpai.

upperbody session
>dealift
>benchpress
>cable row
>dumbbell shoulder press
>pull up
Any idea how I could hit my traps better? I thought that should be easily possible with cable rows and deadlifts, but doesnt' seem so. Maybe I should do barbell rows instead for that?
Otherwise it seemed pretty solid to me, although I tried it only once. Your thoughts?

>>40990774
Thats good Dino, good for you

>>40990805
lol
>>40990748
When are you not exactly alcocuck.. lol

>>40991889
Thanks my thoughts exactly about just switching when the time comes. I guess that's why he includes dips etc in the advanced ones.

>>40991919
>upperbody
>deadlift

what are you doing lad?

>>40991919
For hitting traps I like to do heavy power shrugs off the rack. It's a rack pull starting from above the knees. Use your legs to drive a pull and shrug, then let the weight hang for 2-3 seconds. Do for sets of 8-12.

If you get deadlift straps you can really jack up the weight on these.

>>40991945
I do squat on lower body days and don't like to do both on the same day.

>>40991875
Cheers will do. Do you reccomend doing the traditional spoto and resting it 2 inches or so above the chest or literally just above the chest. It seems to me like only very slightly above the chest would be most beneficial for generating power out of the bottom of the lift

am i even in powerlifting general

>>40991987
kys goober

>>40991840
Battlegrounds look better tbH. Games and alcohol mix pretty well tho.

>>40992010
alcocuck strikes again

and a week from now youll be telling me you havent had a drink in over a year

LOLL

>>40991873
What bros? :|
I just pick something and run&gun desu.
>>40991920
Most of the time, duh. Whatcha drinking, lad?

>>40991963
I am aware of shrugs, but isn't there a compound lift which also hits the traps? I'd like to be efficient and not add an exercise just for one muscle if possible.
Otherwise I assume that my workout should be alright as nobody has called me out yet.

>>40992023
I said I haven't had a drink when alone in over a year, which is true.

>>40991889
Does this apply to other things like squat? So no point doing lunges etc for extra quad work? I should just go to int if I find progress is slowing but as long as I get stronger, I'll get bigger?

>>40992051
>a-a-a-as long as i dirnk with other people im not an alcocuck!

lol ths delusion, drinking alone or with people literally doesntttt play a factor

>>40992062
that sounds like something a loner would say

>>40992084
Sean doesn't have friends outside of 4chan
He told me so

>>40992104
nice projection Dino

I look like an idiot now, I'm chafing the hair off on the inside off my legs and also a bit on my ballsack..

>>40992057
It would apply more for bench than it would for squat imo, but with a beginner progression, adding in extra volume can slow down your progress, but as long as you can recover from it just fine, it shouldn't be a problem. The reason why I'm saying that is for an amrap based progression 3x a week where you eventually slow down to 5 lbs a week, there wouldn't be much point in trying to keep up with something that difficult by adding in more volume once you already stalled. When you stall on the 3x beg squat and bench, you basically crash IME.

>>40991966
You mean like you have to do at a meet?

>>40992062
Literally not what I said. How drunk are you?
Sad!

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>>40992196
I know it's sexual and you want to insult me, but I still don't really get it entirely.

>>40992218
Unlike you I don't drink during the day, alcocuck

>>40992196
>competing

Literally autism

>>40992252
Wut?

>>40992274
what if you compete for money

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any tips other than brace harder?

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>>40992274
>>40992289
>>40992296
I don't get it at all now. Pls explain.

>>40992312
Ew stinky polack

Go sniff a but ugly

>>40992312
scream more at the top

>>40988998
Holy shit, so close to my stats. Did TM from aug to feb

Squat 165kg x 5
Bench 100 x 6
Deadlift 175 x 5
BW 86

I decided not to run the program since my joints were aching from the grueling sessions. I switched to 28free and mixed it up during my cut.

Started my cut on new program with higher volume so I wouldn't regress. It's a bad idea to lower the volume since it's the very thing that drives your progress

Squat: Switched to a 2 day "The Big Texas Method" by CWS. Higher volume than regular TM

Bench: 6x4 heavy day and 5x10 on volume day.Did 28 free for accessories

DL: 28free 2x intermediate. Did maybe 10 reps of DL volume on TM. That number is almost 4x on 28free including deadlift variations.

Went from 86 to visible abs at 80.8 this morning in two months. Haven't lost strength (haven't missed any reps) but some weights do feel a little heavier than before. Even got a nice PR on bench and I feel like I up for a big DL pr soon cause of the increased volume from TM to now 28free.

Basically just increase your volume with moderate weights so u won't kill yourself. Also track your calories.I used Eating To Win by Izzy. Worked great. By now you should know what type of training each lift responds best to.

Hope this helps.

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Sean is a pozz cuckold

>>40992264
I'm GMT+1 tho.

Projecting too hard now, Sean.

>>40992535
Worst flavours.
Try Rehab and the blue ultra

I've never seen black ultra. What does it taste like? Black Dicks?

>>40992535
>getting shilled by your favourite powerlifter

that reminds me what the fuck happened to hancott

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>>40992554
Okay I'll get those next time
>>40992567
Yeah I got it bexuSe team #orange


Also note how my gigantic hands dwarf these donoughts

Can I program weighted pullups/rows in 28 free programs style and if so should I do more sets or is 3 enough for now?

3x8+ pull-up
3x6 row
3x4+ pull-up

5lbs/week?

questions about the TM:

1. can it be done on a 500 cal deficit cut (with volume reduced and intensity increased eg instead of 5x5 VD/5RM ID, doing 3x5VD/3RM ID)? can I expect serious regression? maintenance? even slow gains?

2.what ID rotations do you guys like best and what are your experiences with them?
Is this:
5RM --> 3RM --> 2x2 --> 5x1 --> 1RM with a back off set of 5 --> 5RM...
appropriate?

>>40992632
>Also note how my gigantic hands dwarf these donoughts
you shouldnt take it to heart when an anon laughs at your small hands

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>>40992651
Clearly not small look at how my hands make this donought look like a donought hole

>>40992678
I want to put my cock between that hole and have you rub the dough nought up and down

>>40992678
just looking out for you
atleast pretend their insults, like small hands, dont affect you

>>40992554
that reminds me of a porn i watched once five years ago

>>40992711
Why do you watch black dick porn

>>40992706
>their

HahahaAHHAHaah!

>>40992717
itt wasnt black dick porn but this girl was eating donots and stuff and putting it on his dick

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who here /nicotine/?

>>40992718
are you to imply that it was i that insulted you?
im just a helpful anon trying to tell you that insults should run off you like water off a ducks back, dont let them get to you

>>40992812
:o
heynsenborg?

God I love lifting in an empty gym

>>40993030
hear hear

>>40992050
Power Cleans or Rack Pulls both hit the traps among other muscle groups.

Who here /small penis/

>>40993124
not me i have a very big penis, like my hands

>>40993131
Show?

>>40993131
yeah me too

huge dick and hands. i got an ultra violet sip today arent those rare or something

>>40993133
sorry nudity is a bannable offense cant do that

>>40988165
Goodmorning, you retard

>>40993139
Upload to imgur and post

>>40993135
idk i have a gronk sip

I'm on 5/3/1 and my bench sucks, How can I replace the programmed bench with a fitting bench programm?

>>40993163
What 5/3/1? You can just modify it

>>40993145
ask blueshoes if uou wanna see a dick

>>40993212
I want to see your huge penis

>>40993150
diet monster really isnt doin it for me like the regular stuff does desu senpai

am i gonna have to drink both?

>>40988072
serious question /fit/ should I get off the squat machine? I'm squatting 400lb

>>40993254
gronk has lots of sugar in it

>>40993276
yeah i had a normal sip the other day and was wired but with this shit im not really feelin it

the sugar was prolly why i was goin nuts, now i just feel normal

>>40993181
4 days a week, some kind of triumvirate.
A
OHP 5/3/1 with at least one joker set and FSL
Dumbbell Incline Bench 5*10 (ss with hammer curls)
Krow Rows 1*Failure

B
Deadlift 5/3/1, two joker sets, no FSL
Front Squats 5*10
Hanging Leg Raises 5*10

C
Bench 5/3/1 2 joker sets and multiple cool down sets of CGBP and spoto press
Dumbbell shoulder press 5*10
4*5 chin-ups and pull-ups each during the workout

D
Squats 5/3/1 1 Joker set (usually) and FSL
Romanian Deadlift 5*10
Arms isolation if the week is ABxCxDx.

>>40992485
>Started my cut on new program with higher volume so I wouldn't regress. It's a bad idea to lower the volume since it's the very thing that drives your progress

>started my cut
>on new program with higher volume
>so I wouldn't regress

Please tell me this is something greg nuckols suggested

>>40992647
NO YOU CANT YOU DUMB MOTHER FUCKER. TM IS FOR HEALTHY MALES WHO ARE EATING AT A SMALL SURPLUS FOR AN EXTENDED PERIOD OF TIME (2+ YEARS). JUST KYS IF YOU'RE GOING TO CUT AT ALL BECAUSE YOU CAN KISS ALL YOUR GAINS AWAY AND YOULL NEVER LOOK HOW YOU WANT WITHOUT ROIDS SO THERE IS NO POINT

>>40993508
yeah this desu

literally why would you ever cut unless you fuck up and turn into a fatass

cutting yearly is especially retarded

Bulking to the point you need to cut is stupid

Fellow GDEs need to be in this for the long haul and make slow but steady gains

>>40993667
But mickey D:s is so good
Can't I be a slightly chubby GDE?

>>40993677
Nothing wrong with slightly chubby as long as that's as far as it goes

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Going to sleep now plg big day is tommrow

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>>40993891
all the best wee mucker

>>40993891
Good luck,

Love from Anon.

>>40993491
To be fair I ran sheiko while cutting 13-14 lbs in 2 months and still technically PRd on the skills test

>>40993891
gl buddy, smash it, im sure you will succeed

>>40994043
>technically
What did he mean by this?

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who /crystal meth/ here?

>>40993891

Best of luck laddo

I was thinking of getting into power lifting and going full bear mode to prevent myself from having loose skin after I drop 165 lbs(I've already dropped 100, I don't have loose skin yet, but might when I get the weight I want to be at).

Going bear mode prevents excess skin, yeah?

>>40992010
Lol no PUBG sucks dick lad - way too fucking slow to be enjoyed.

Well, I mean, both are kind of legit and they will coexist. Different games.

>>40994401
or you know

fucking losing weight slower so your skin may retain elasticity

>>40994351
That is the worst crystal I have ever seen.

Stay awake for a fortnight, it'll do you some good.
At the very least you might not come back here.

>>40994410
I have read many places that losing weight slower doesnt help.

Are you speaking from personal experience? I plan on losing 5-8 lbs a month, and have been. My skin is still elastic, but I'm still 240, dropped from 345, hoping to get down to 180(I'm 6'0)

>>40994444
ignore panzer he's a troll. losing weight slower won't matter. However, I don't know what you think 'bearmode' is but if you're planning to look like a pro strongman or konstantin konstantinovs you most certainly will not be able to do that.

>>40994449
>you most certainly will not be able to do that.
I have a pretty good track record for doing the impossible.

But I'm not interested in becoming an actual professional strongman, I just want to make sure I have no excess skin, and will do nearly anything, save for surgery, to prevent that. I'm considering all my options, anon. Even dethroning the world's strongest man.

>>40993891
Good luck lad, smesh it

Oh my gooooooooooooooooood i miss my princesa :((((

>>40994494
slow down boss. Why don't you just lose the weight and see where you're at. Stop trying to plan what to do with the profits before you start the business

>>40994444
i dont really get what you want
how many 180lb bearmodes have you seen at 6 foot

>>40994526
I'm just asking, will bear mode fix excess skin.
>>40994518
I like to plan for things way ahead of time.

>>40994552
180 is too low man

>>40994552
are you going to gain weight again
because you are nowhere near bear at 180lb

>>40994552
>>40994494
>considering becoming a strongman in order to fix loose skin
Are you tom hardy?

How do I program and progress smaller accessories eg. curls.?

I've decided I want to curl 3x a week.

Do I need to change anything each session or just repeat the same set and rep scheme? So literally just do something like 4x10 over and over until I reach 4x12, then add weight?

>>40994640
just curl nigga lmao

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>>40994640
Goddamnit plg. What is this bullshit?

>>40994640
why do you care about curl weight

>>40994640
Smolov jr for curls. Mike t's project curlmentum has also been shilled lately. Be prepared for @8 strict curl singles and snatch grip curls for sets of 10

>>40994749
why dont u care about curl weight?

>>40994351
hehe

>>40994640
If you're doing curls for aesthetics the weight doesn't really matter, it's more about going for hypertrophy. Program them like this:

Set: 1x8
Superset: 1x15 at 50% weight of first set

Do 3 set/superset combos. Increase the weight when it feels easy, but remember that increasing the weight isn't the point here. You could be at the same weight for months and still be making gains.

What will the judges do when I go up to a PL meet and do the following

>front squat all my attempts
>bench only the bar
>snatch my deadlift and control it down

>>40994246
Previous PRs in meet were 380 and 253.5 for squat and bench and I hit 385/255 on skills test. The 385 was more grindy than the 380 though.

>>40994921
panzer, what are your lifts?
need to make sure im still ahead of you

>>40994948
I mean I suppose I still bench 113 and deadlift 240 as I haven't maxed those out ever since

squat was 180 last time and I still haven't maxed it but I smoked 5 sets of 95% doubles so I'm probably looking at 185 to 190

>>40994564
I'll gain weight only if I need to to become bear to fix excess skin.

>>40994969
talking about your oly lifts you dolt

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>>40994921
You can't bench only the bar. You must do the bar +collars.

>>40989246
Upper back rounding isn't as bad as lower back rounding, but it's still best to avoid it if you can.

Try learning to tuck your lats at the start of the pull, this article explains it and its benefits pretty well http://www.strongerbyscience.com/lats-in-the-deadlift/

i miss her

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>>40995134
You miss sparrows incessant shitposting?

>>40995147
that was someone pretending to be me

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>tfw doing an AMRAP with this same weight in 2 weeks and know I won't get anywhere close to this

Hold me PLG I don't wanna be weaker

>>40995285
IKTF. I'm getting sick of cutting.

He's leaving us behind lads

How do I stop my legs from caving inside during dead my left leg seems to do it more than my right some times

>>40995453
Either bring out or bring in dl stance. Turn feet out, maybe weak glutes. Hard to say without actually seeing. If I had to guess your just being lazy and not actively thinking to keep your knees out.

>>40995492
You're*, im retarted

I don't use creatine

Should I be?

>>40995530
Nah

>see girl on OKC
>talks about deadlifts in her profile
>qt3.14azn
>talk to her
>best PR is 185
>super impressed by my 445

Am I just autistic, or is something wrong here?

>>40995530
Sure, it costs next to nothing and is scientifically proven to help strength athletes if you're deficient in it

>>40995629
You played yourself by thinking she was an autistic powerlifter instead of a crossfitter/glute sloot/look at me I lift too, silly boys type.

>>40995675

Yeah, I guess that was my fault. She seems sweet, though.

GUYS, A GIRL IS TALKING TO ME ON PURPOSE.

>>40995786
>GUYS, A GIRL IS TALKING TO ME ON PURPOSE.

id like to know this feel one day

>>40993491
Nope. Just something I've concluded. TM is pretty low volume overall so incorporating more volume would just take me to "average" volume. Not neccesarily high volume.

p-princesaaaa

>girl just complimented me on my bench arch.
She totally wants my pornis right?

>>40995285
>95lb female spotter
>is ass even in contact with bench
>AMRAP with that ROM
My dude fucking stop.

>>40993891

What time is the meet?

>>40996327
it it's USAPL, I would guess it starts at 9am local time.

How do you program for a girls bench? Max is so low that percentages just dont work. e.g max is 45kg but 80% is like 37.5 which is impossible to do for 9-12 reps (gnuckols 3 dat int example)

>>40996732
Just do two days, 6x4 and 5x2, amrap last set. Start really light and reset when it stalls.Make that biutch eat and do some OHP and triceps too.

>>40996758
This is actually a pretty good idea

Went to cyclefags birthday party today. he's made it.

>>40996914
start 6x4 day at like 70% and 5x2 80%

I'm doing exactly this but the 6x4 are spoto and it's working well.

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my hip is now fucking hurting after light weight (like 40% of max) highbars, while lowbars are feeling fine as usual

the fuck is this shit

>>40997234
my hips are always fuckin aching every time i squat its so god damn uncomfortable

>WHAT ARE WE TRAINING

10x2 box squat 170kg
6x1 block pull 245kg
3x20 hyper
2x20 v grip row 50kg

>>40997505
Chest - DB bench? (Not decided)
Triceps - CGBP
Biceps - Neutral curls
Lats - pull-ups

And forearms and neck I train at home

That's today's plans

starting over my program again on Wednesday

today im gonna figure out if im gonna switch to sumo or stay with conventional deadlifs

>>40997542
>>40997505
oops

>>40997544
alternate, its amazing what a half decent run with sumo(done properly not just wide stance conventional) can do for your squat and dead

What is the difference of LTE compared to an OH extension? I thought they were the same thing but one was just laying back?

What sets/rep range would you recommend for LTEs if I'm doing them 2-3 times a week?

>>40997552
rolling tricep ext is better than lte

>>40997552
can use an ez bar if you like

https://www.youtube.com/watch?v=3N9nVVtgDrs

you shouldnt just do the same thing 3 times a weke, have heavy and light tricep work

>>40997574
Even better than CGBP?

>>40997600
specifically for tricep assistance id say the order is

jm press
pin press
cgbp
rolling ext
lte
oh ext
cable pushdown

>>40997610
JM Press destroyed my elbows. I mean d e s t r o y e d.

I'd put CGBP above it any day because at least I can do it for prolonged periods of time.

>>40997591
>>40997574

Why is rolling ext better?

I'm at home right now for a couple months and have no DBs or EZ bar, I'll have to see if I can do it with a straight bar without fucking my joints.

I was under the impression that purely from a hypertrophy viewpoint, I could just do the same thing 2-3 times, especially since they are not a priority and would be pre fatigued already as I'd just throw them in at the end?

How else am I supposed to structure it? I never really considered it, was just going add a few sets of 12-15 at the end of each bench day.

>>40997625
it will put discomfort on the tendon at first then the tendons will strengthen, its not something to go heavy on from the get go, i do sets of 20 with 40kg atm

i also do sets of 20 on closegrip, it really starts to hit the chest once the triceps give out

>>40997627
puts a lot more stress on the triceps and really pumps them with blood

>they are not a priority

wana know how i know your bench isnt going to get anywhere?

assistance should never be an afterthought, you need tricep strength to drive progress, too many people with tiny triceps moaning they have a shit bench, you dont see big benchers with small arms

hey /plg/ is it just me or are squat 5x5s one of the hardest fucking things on the entire planet? everytime I do them it's a fairly significant mental test just because of how miserable they are. but I wonder if I am just being a pussy or cardiovascularly out of shape. I see people doing them so non-chalantly so it makes me wonder if there is something wrong with me

>>40997636

That sounds like me, my triceps are pretty pathetic and I wanted to add more direct tricep work rather than dips or cgbp which I've done before and whilst helping a little, they do more for my delts and chest. I've never trained triceps directly with a focus, probably why they are so bad.

So say for 3x per week, how would you structure it exactly?

Light/med/heavier? 15s? 12s? 10s?

Since I've never really done many extensions, I just have no idea what sort of intensity or volume I should start with.

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>>40988922
>those ankles
>those shoes

>>40997636
>wana know how i know your bench isnt going to get anywhere?
Strong words for a man who had to roid to get past a 150 kg bench at over 100 kg bodyweight.

>>40997505
First test day of PH3
Squatted 175x9, got afraid of doing the tenth rep kek
Bench 110x?
Diddly 215x?
Wish me luck

>>40997380

my ankles mobility is good, is this shit related to upper back/chest tightness causing buttwink? reeeeeeeeeeeeeeeeee

>>40997505
Why not 5x20, if you're on gear?

>>40997610
are heavy dips enough for triceps?

I've just got word Isley has hung himself.

I'll have conformation in 1 hour.

Let us all take a moment of silence and pray for George.

>>40997680
5x5 is one of the toughest set/rep schemes imo. Normal that it is hard. But if you are really dead after your 5x5, the weight may be a bit to high.

>>40997680
I use to think 5x5 was the hardest thing on the planet
Then I started running and realised 5x5 wasn't so bad after all.

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>>40997804

he will be wearing this suit


rest in peace

>>40996289
she did fine
absolutely is
>you should change your form for AMRAPs

Fuck you

can anyone share wendler's 531 krypteia variant? registration is disabled and cant become a private member because of that

thanks in advance fitbros

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Welp i weigh in at 12 and will be lifting at 2
(Est)
Ahhhhhhhhhh

>>40998445
Good luck, lad. Smesh it.

Retarded new thread
>>40998712
>>40998712
>>40998712

>>40998718
Fuck off

>>40999028
Kill yourself
>>40998445

>>40998445
>the anti masturbation iron cross