/plg/ - powerlifting general

Time pls

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

thanks in advance fitbros

>>40997692

bump

Think I need to eat more carbs desu lads

>>40998155
if you do alot of presses already extensions are just going to give you elbow tendinitis

Ey lads, probably the best place to ask.

You got any recommendations for a 3-4 day full body strength split that isn't TM?

>>40998876
I don't do a lot.
I do cuckols 3x which is 9 sets of bench per week. He recommends extensions etc but avoiding compounds like dips.

>>40998945
Sheiko

I guess now would be the time to inform you that I am taking a shit
With that said my head hurts too much to give you the details

Just waiting for the ibuprofen to kick in

>>40998945
>2017
>still not just doing Sheiko

We better get a video of your 250kg squat Frog. Good luck though mang

>>40998945

not sheiko cuz its typical powerlifting program, not general strenght routine

28 nucklos or average to savage (nucklos too) I can upload it for you if you want cuz its one you have to buy

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What Sheiko to do? 37/30/32 sound good?
I'm lvl3 Sayan btw and don't do meets (it looks gay tbphwy) so 32 looks silly at first sight.

>>40999420
I agree unless youre really fat
are you really fat
>don't do meets (it looks gay tbphwy)

Agreed

>so 32 looks silly at

Yeah I was the first person here to say just run 37/30 and then just max out on the first week of 32 then restart, and then rafael (or was it DOnatello?) argued with me about that for months and then he started telling people to do it himself lol

>>40999420
also that girl is ugly as fuck kys

>>40999477
asuka is best girl kys

>>40998440
Probably.

>>40999493
>weeb name

yeah no kys

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>>40999465
>are you really fat
I'm trying, but not really. My BMI is overweight tho (kek).

>>40999510
Oh ok, and any girlfriends?

Hey fellas, got a question about knee tendinitis/tendinopathy: how the fuck do I fix this or train around it? Of course if I ask my doctor he'll just say to do wall squats and rest, but do you guys have any advice? Do this exercise, don't do that one, train in this rep range, avoid that rep range...

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>>40999531

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7 hours lads

Also good luck frog. Remember to try hard and it's only heavy if you let it be. You're gonna do great, I know it!

Also also gj relaxo on winning gold and stomping the nerd

>>40999579
youre competing ? ?

>>40999572
Ive been dealing with it for a month. The only thing thats gonna stop it is taking time off sauatting. It hasnt gotten worse so im pushing through to my meet in august

>>40999679
Dammit, I was wondering about that. Not even like 5x10 once or twice a week?

>>40999737
I honestly dont know. Knee flexion, contact with and putting weight on the knee are what hurts it. For me it hasnt gotten above a 4/10 for pain so I'm pushing through. Based off my limited experience id say you could squat but the pain won't go away. Youll just have to deal with it. Having knee sleeves on help as well

>>40999755
Yeah it's never been too painful, just felt kind of.. I don't know, unsteady? At least during/immediately after exercise. And there's this kind of swollen feeling too at rest here and there.

>>40999789
Yeah its pretty much the same for me, i did some research and decided I doubt it will get all that much worse so imma push through it for the next 16 or so weeks leading up to my meet. Icy hot, compression and advil are great for curbing the pain.

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I see Greg Nuckols his programs recommended here a lot, so I assume they are good.
As I understand it he is just an elite powerlifter (like Candito used to) who shares his own programming advice?
But has anyone read his articles or other pieces on his website? How are those?

>>41000053
He isnt a powerlifter lol

>>41000053
One of the smartest guys in the industry. Highly recommend reading anything he puts out

>>41000000
>>40999999

>>41000073
Spotted Dino

>>41000065
"This guide will mainly be talking about the squat, bench press, and deadlift since I’m a powerlifter, and that’s what I know the most about"
A literal quote from his website

>>41000073
thanks

>>41000151
He's a deluded fat fuck, hes never competed in powerlifting before lol

>>41000185
So you are saying he is not a powerlifter because he doesn't compete?
Why does that matter if he is stronger in the big three than you will ever be?

>>41000185
>never competed
He has newfag

>>41000248
He has only fucked around in a bunch of circus feds. Powerlifting is IPF exclusive.

>>41000241
Nuckols has competed and is crazy strong. Ignore seen

>>41000482
kek seen I always say seen instead of sean
namelets btfo

>>41000053
I'll bet it's hilarious to be Greg Nuckols.
cause he looks big, yeah, but he always seems to look kinda soft.
I'll bet he could go into some commercial gym and just ruse the fuck out of everyone, this kinda overweight Joe Schmoe lookin guy trots right up to the squat rack and keeps adding plates until he's up around 600lb on the bar
and just carrying on like oh, no, I'm just trying to do my resolution and lose some weight.

So my knee has started clicking. Just in a general sense. Should I be concerned?

>>41000633
my hip and elbow have been clicking for years and i've seen no problems. So i say no

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Is the trap bar deadlift a good deadlift variation to do on C6W?
Or should I stick to deficits?

>>41000671
http://www.strongerbyscience.com/trap-bar-deadlifts/
I'd say law of specificity says deficits. But nuckols seems to like them

>>41000671

I'm a fan of paused myself but my deadlifts are weakest off the floor. Do whatever works your weak points the best/whatever keeps your training fresh.

>>41000671
The variants on C6W are for higher reps, so trap bar could work, as would SLDL or RDL

>>41000700
thanks for the article, I think I'll try trap bar as my variation this cycle!

>>41000719
>>41000825
thanks for the responses as well. I don't have any specific weaknesses, so I don't think paused deads are for me.
SL or RDL are indeed other options, but I'm tired of doing RDLs after doing them on TM for 5 months straight..

>>41000671
They are not a deadlift variation so I don't see how they would be conducive to building a better deadlift.

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Our lad, Frog is warming up right now. Give him your strength.

\o/

>>41000937

Snatch grip could be worth a try then, play around see what you like.

>>40998959
dips would help way more than extensions tb h

>>41001059
stream? has alex got a meet today too?

>>41001088

I think he's streaming from his IG, I'm not sure. Alex has something else entirely today.

>>41001088
no stream, USAPL is doing the collegiate nationals

Any of you guys think its worth doing reverse curls purely for a bigger forearms look? Mine are kinda shit desu despite pulls.

NO BOMBO FROGGO

>>41001103
whats alex doing? I thought I saw him posting about having a meet the same day as frogs

>>41001148
doing grip work basicly gives you big forearms, reverse curls would just hit the brachiodoralis which is an elbow flexor when the wrist is pronated plus it wouldnt hit the wrist flexor which attributes to most size of the forearm

>>41001187

What sort of grip work?

What grip work can I do with literally just a bar and plates?

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you better smash it, froggy

>>41001205
you can do weighted holds like ed coan does here
>https://www.youtube.com/watch?v=-febRoO0gG0
8:40

farmer walks are more endurable though, if you have the equipment for it

Keep in mind forearms dont grow with short reps

>>41001237
thanks alot man
135 seems pretty difficult for them, I guess I'll start lower

he mentions to hold for about 30s, any recommendations on how many sets?

>>41001286
5 should be enough, few times a week

>>41001151

He's not competing. I'm not gonna spoil it for him, I'll let him be the bearer of good or bad news when it's all said and done.

>>41000937
>i dont have any specific weaknesses

Your weakness is the weakest part of your lift, even if its not by a mile

Whats the slowest part of your deadlift? Which bit of the 3 phases feels the hardest?

Everyone has a weak point in a lift, some more obvious than others, post a vid of your pull

that georgian lad snatched 217kg

>>41001330
alex has got a date
MA spoilt it

>>41001286
Grip work id do as a finisher until failure

Like farmers always come last cause youre not going to be capable of anything else

>>41001397
>>41001312
Thanks guys, my grip is trash. Cant even do my 10RM pulls without hookgrip. I'll start with 5x30s, 3x a week at the end of each session and go from there.

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>>41001377

I'm really really bad at misdirection.

>>41001418
He did say in the video to pick a weight you can only do for about 15s then when you get to 30 add weight...

Putting baby weights in your hand isnt going to help you hold onto maximal deadlift weights

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FROGGO GONNA WR NOW

SENDING SLAVIC POWER

>>41001441
lol yeah best way to do it is say nothing

>>41001463
/OUR GUY/

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>MA ruins everything

>>41001463
where are you watching?

update on froggo?

>>41001644
dont be hard on him
he means well

Anyone else here watching the stream?

https://www.youtube.com/watch?v=NDS4KXQnOI4

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>>41001647

from 5 minutes ago

>>41001709
this isnt the one frogs competing in tho

>>41001710
Good God thats an awful excuse for a man

>>41001710
Someone needs to teach frog how to shave properly.

Also prutus looks like the greasy kid in school that smells really bad.

gl frog, smash it

gl talentlex, smash it

>>41001710
whenever I see a picture of paul smiling it reminds me of the pic of that disfigured kid eating jelly and ice cream at a birthday party

the one with the caption talking about how happy he is and how he doesnt realise how hard life will be for him in the future

no bully obv

>>41001765
Is there a stream of his?

>>41001847
>>41001847

nope, no stream for now

>>41001818
>http://imgur.com/dQgIR

https://www.youtube.com/watch?v=JnXPqGd7rn4

Best sets/reps for you guys for tricep hypertrophy with this?

Idk if 6 total weekly sets is too little for this considering I do nothing else but bench 9 sets a week.

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Don't worry lads I'll fuck it up

GO FROGGER TAKE MY POWER

>>41001917
>bench 9 sets a week.
what are you a fucking novice

>>41002126
correct

>>41002156
then just benching would be enough

>>41000248
No he hasn't newfag
>>41000241
No he isnt newfag

frog got 240kg - nat record

failed 250kg - world record

>>41002084
What are you guys doing? Also, whenever you answer me and everyone tells you it's a terrible plan don't listen to them just follow through.

>>41002255
>failed 250kg
details

>>41002272
ccyclying off will do that

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>>41002255
>Failed 250
What a dead end lmao

>>41002259
I'm walking to her place, picking her up, then we're going for a walk downtown and getting dinner and going from there.

>>41002312
Sounds nice. Give her your cutest smile and kiss her at the end, do it for the lads

>>41002312
>>41002353
also lick her butthole

>>41002370

That shit only comes on the second date or if you've known each other for a while. What kind of gentleman are you?

>>41002449
the last girls butthole who i licked i never went on a date before with her

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>>41002449
excuse me, seen has had intercourse with over 85 women I'm sure he knows what he's talking about.

>>41002478

I bet you never went on another with her either.

>>41002496
No but i normally dont, its all part of a code of mine you see

>>41002514

What, if they let you lick their butthole they don't get another date?

>>41002478
>licking ass

do people actually do this in real life? i've eaten pussy but never ass, kind feels like a porn only thing desu
don't wanna freak a chick out

>>41002255
CHOKE
H
O
K
E

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>mfw americans think licking assholes and putting their tongues on vaginas is normal
Why are all americans so homosexual and gay

>>41002536
I don't date only fuck
>>41002541
Yeah if you care about what she thinks then put your finger on it and say can I lick this or if she's Asian say licky licky bum bum?

>>41002541
If the girl has good hygiene anon it's fucking amazing.

will HIIT fuck up my gains
currently doing 15 min cycling 90 sec rest 30 sec intense

just started lol

>>41002601
>>41002604
will try

I once fingered a chick's pussy and slid one up her ass and she loved it, but when she came she was all prude and told me not to do that lmoa I guess it's better to just do it

>>41002622
As long as you are having people carry you into the gym or getting rolled in via wheel chair you should be fine

>>41002589
>licking a vagina is gay

what

>>41002192
little extra tricep work cant hurt

So /plg/ I fuckin suck at deadlifting, cant rep at all without fuckin up my form hard and my lowerback hurts as fuck if I do
cant brace at all while bend over grabbing the bar, should I just reset every rep instead or maybe take a breath in the top of the deadlift?
atm I can only do heavyish triples, more than that and I fuck up
pls help

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>>41002645
it is playing the role of a woman, you might as well put on a skirt and let a negro fuck you up the ass (another thing all americans love I gather)

>>41002687
being a faggot is fucking and loving other men
licking pussy is not what gay men do
therefore licking pussy is not gay

wow logic I know

>>41002725
t. faggot

>>41002687
Licking vag puts your nose right into a huge pheromone producer which results in higher testosterone, therefore it scientifically makes you more of a man by doing it.
https://www.anabolicmen.com/pheromones-testosterone/
Muslim btfo by science

Heavy squats and diddys today

What set/rep scheme should I do?

Got a week before I go on holiday so I'm just screwing around until then.

>>41002787
keep projecting, cuck

>>41002823
what about licking buttholes

>>41002909
Says right here it makes you a submissive beta bitch.
Quite fitting.

>>41002942
sounds hot

>>41002823
testosterone doesnt make you a man when women have it too

>>41002942


first lick her ass then ram your cock right into it

sounds hot desu

>>41002823
got to eat pussy just before a workout to see if there are any test gains

>>41003018
>>41002991
I'm a dominant alpha and I forget sub"men" like you exist.

>>41003074
what if she liks my bum

all the mongs on BB.com say not to do negatives on deadlifts, i.e. just drop them from the top of the lift. I was taught to pick it up and put it down under control even at heavy weights

do they have a point? just I be dropping the bar and saving my energy for the up

>>41003128
Can't drop the weight in a meet

Makes you look like a fuckwad too

>>41003128
So what you want just be consistent and always do it

>>41003074
what if she licks my butthole

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>>41003128
The down part of the deadlift requires less effort than the up part, so removing it creates a higher average difficulty per unit time on each rep by forcing your force/time during the rep to be higher. This gives you better training returns than the easier method of doing both the up and down parts of it.

Plus dropping it makes a cool ass sound and everyone will know how strong you are and totally won't think you're a dickhead

>>41003179
>>41003081
You hurt her

>>41003207
how so

>>41003247
art on her obv

what are you shawn? a virgin?

https://m.youtube.com/watch?v=Dcr-JtlmtVc

Thoughts on setting up a routine like this ? Or is it a waste of time ?

>>41003342
you want me to fart on the love of my life?

>>41003445
guy sounds like a bro

So probably bullshit

>>41003445
isnt this just a variation of conjugate. ask garagebro what he thinks

>>41003456
the love of your life lives in brazil. you cant fart on someone in a LDR

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wish me luck brehs

>>41003621
REDIRECTING MY ENERGY FROM THAT WASTEMAN FROG AND GOING IT TO ALEX

SMESH THAT PUSSY LAD

Day 1:
CGBP - 5x5 @ 75%
Push press - 3x3 @ 85%

Day 2:
Bench press - 5x5 @ 75%
DB Bench - 5x8 @ 65%

Day 3:
CGBP - 10x3 @ 75%
Overhead press - 10x3 @ 75%

Day 4:
Bench press - 10x3 @ 75%
DB Bench - DB Bench - 5x8 @ 65%

Look good?

How would you do this differently?

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>>41003621
channeling

>>41003621
Good luck

You're an ok lad unlike many of the shit trips around here

>>41003621
Good luck lad

>>41003621
Good luck lad

>>41003621
smash
smash
smash

Wish me happy drinking brehs

>>41003868
alone again?

>>41003895
naturally

>>41003895
why would you drink with other people thats autistic

>>41003917
...good luck lad

>>41003908
>>41003895
https://m.youtube.com/watch?v=D_P-v1BVQn8

Forgot about this song wow

>>41003621
sending you all of my chaddiest thoughts

>>41003868
smesh [spoiler]your head on the sink when you get black out drunk[/spoiler] lad :)

>>41003951
kek

>>41003981
Oh Dino you

>>41003993
Is dibo your imaginary friend?

>>41004004
No Dino is you, an obsessed faggot

>>41004012
This projection is so powerful it burnt my corneas

>>41004044
Okay Dino

>>41004044
stop bullying the poor lad
he has already told us he is drinking alone again

>>41004067
drinking with people is autistic

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How to get a stretch reflex during the squat

my max deadlift is like slightly above 200 kg and i started squatting start of this year again due to a knee injury but im kinda stuck at 130kg for reps becasue i always get tscuk akwardly at the bottom position

is it a mobility issue my hip flexor are also always very sore after squatting

>>41004090
Dont worry about a stretch reflex its a meme and it isnt what is hindering you from progressing (its bad programming thats doing that)

>>41004096
what
No muscle gets fatigued or fails during the squat
i just get awkwardly stuck at the bottom
How is this a programming issue lmao

>>41004130
That doesn't make any sense, if you're getting stuck at the bottom then your muscle is failing during the squat lol

>>41004067
I stopped BTFOing sean long ago, it was liking shooting ducks trapped in a cage

>>41004183
Okay Dino

Ahaha look he posted it again

No update on frog?
Did he bomb?

>>41003668
switch day 1 and 3, so you dont have two days of the same repxset scheme in a row

Update pls

>>41004196
Dino is so mad rn lol mad af lmao

>>41004203
missed his 3rds on squat and bench. dont know about dl

broke sub junior nat squat record with 240kg

>>41004203
>>41004234
240/lol/240

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Yea 240/125/240
I think my squat suffred a lot from being inly 78 bw when i squatted that at 81 so next meet im hoping
But otherwise 605 total 419 wilks 1st in class and national squt record and had a fuck load of fun

>>41004306
Nice
1st place?

>>41004306
Nice total. Why've you lost weight?

>>41004183
I feel sorry for him? He's a lonely pathetic weak loser. Sad!

>>41004339
Ok Sean

>>41004306
congratulations lad
holy shit

>>41004306
Congrats lad. When are we gonna see the videos

>>41004306
vids when?

>>41004306
>p
I thoght john haack had the national squat record for 83kg class? or do you mean the underage squat record you got?

>>41004337
cycling off will do that

>>41004306
>and had a fuck load of fun
i did tell you

>>41004306
who got second and what were his lifts?

>>41004375
Sub junior record

>>41004433
ah underage i see mayeb he should have specified that

Damn frog

I just squatted a pr but it looks like shit in comparison

>>41003456
Where's horse?

>>41004664
?

>>41004765
like the mini donuts you measure up against?

>>41004306

Nice work laddy, out total me by 60kgs

>>41004863
same here
what was bw

>>41004938

His or mine? Mine was 78.4

>>41004694
You're horse?

>>41004941
yeah yours, i knew his
you going to bulk on up or coming back to 74
74s are misrepresented around here Tbh

>>41005021

Never cut. I peaked too early in my last meet, 3 weeks prior i did 210/120/240 but could only manage 200/115/230 in the meet. That was without any weight cut either.

ATM i'll hit a caloric surplus and try and get to 85/86 by the next meet in december and water cut down to 83 class.

>>40999376
please upload yes

>>41005079
>I peaked
i dont even know what that is, ive been injured in some way leading up to every meet ive done lol

> i'll hit a caloric surplus and try
sounds like a better plan than cutting

wait if he broke the underrage record why is he not being banned

i was opening my locker and a girl opened one above me and we got really close

>>41005162
idk he gets a pass somehow and otger people dont

whats frogs deadlift

>>41005141

Basically I detrained in the 4 weeks up to the meet by cutting volume more than I needed to for my training level.

I think for the next meet I'll do a sharp 1 week taper. stop volume, do 3x3 monday, 1x3 thu and use the last triple as my opener on saturday.

https://m.youtube.com/watch?v=Dcr-JtlmtVc [Open]

Thoughts ? Garage bro?

if youre upper body doesnt look like a (probably fat) bodybuilder then you arent doing enough volume

>>41005240

Sub-optimal for 99.9% of the population including you.

Does anyone else use Mystrengthbook here? I bought a year long subscribtion and I can't help but feel that I've been jewed by it's basic functionality.

>>41005466
I got the free trial, thought it was cool but decided it wasn't worth the 100 bucks a year or whatever it is. I think if i really understood how to apply these metrics to my training it would help but i'm lazy and busy so i would rather put that money to hiring a coach that can do the thinking for me.

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>>41004333
Yea in teen i would have got 2nd in open

>>41004337
Just got lazy with my meals desu it was my fault

>>41004364
>>41004370
When the photographer sends them to me

>>41004402
Yea the environment and how friendly people were was a amazing feeling since ive never really lifted with other plers etc

>>41004505
Nice job dude :)

>>41005176
It was 240/125/240 s/b/dl

https://instagram.com/p/BSpTsBjjxuF/

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>>41005506

Way to go today lad

>>41005489

I'm an advanced intermediate/very early advanced trainee so I'm hoping I can learn a bit about metric / autoregulated training.

But I think in practical terms it's not very helpful (yet). For example if I don't get a training stimulus from one cycle all I'll do is add a set or two next time around and see if that brings on a stimulus.

Maybe the metrics are useless but maybe I'm not able to see their worth just yet. In any case having a platform to record progress is always a good thing.

>>41005506
GJ lad

>>41005531
id lick her butthole on the first date

blondes aways seem more hygienic

>>41005532
>having a platform to record progress is always a good thing
I agree, thats why i use RTS' online tracking thing. It's not that great but it's free.

>>41005560

Indicator sets and having a training RM you base your programming on AND a free floating estimated RM table is also helpful.

What's the RTS online tracking like? I should have tried that before i dropped 140 shekels on MSB

>>41005581
It's pretty basic but i like it. It keeps track of estimated e1rms on all movements. The trac system is helpful for autoregulation. It also keeps track of estimated wilks and comp total which is nice to watch go up. For me, it's good enough but i'm a cheap bastard.

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>>41005551

Agreed, still I'm a second date kinda butthole licker.

>>41005612

Link? I can't see anyone on the website

>>41005613
lodorsis

>>41005619
http://www.reactivetrainingsystems.com/AppHome/Index
you have to create a profile but it's free to use.

>>41005633

Looks good, shame I didn't hear about it before.

>>41005506
my nigga my nigga my NIGGGGAAAA

>>41005660
how r u handling the catfish?

>>41005672
Pretty well broski. Hyped AF to drone strike assad

>>41005684
What corps did you decide on?

>>41005613
Fuck instagram, honestly, because if it weren't for social media sites essentially enabling these types of chicks to rake in dough from just posing half naked pics online, these'd be the pornstars of today.

t. somebody upset that he doesn't live in the universe where he got to watch Ana Cheri take a BWC up her poopshoot on camera

>>41005694
Air Force. Got 97 on ASVAB and 90+ on all subsections. I'm hoping to get Airborne Mission System Operator / 1A3X1

>>41005613
>shittsburgh

>>41005581
>indicator set
Im retarted what is this?

>>41005710
why the hell would you join the military

>>41005710
does that mean you get to blow up pakis?

>>41005720
I'm poor lol

>>41005506
>its the I got made a fool of by raf club

>>41005726
you getting nervous?

>>41005732
are you also shitposting me in the jays thread

>>41005710
Nice my niBBa, that is literally the same as what I am applying for, except my branch is streamlined and I don't get to chose it.

>>41005735
honestly no lol, link it
unless you are talking about when you were posting /sp/ shit in here

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he did it....kermit did it..

>>41005701

Iktfb

>>41005716

Tbh it's kinda cool to see the Leafs make the playoffs for the first time since the '05 lockout.

2012 doesn't count because they would have flopped if it was a full season.

>20 page paper due thursday
Do I write 4 pages a day starting now? Or do I go full retard and ignore it till I cant anymore

Who else sad theres only
>2 more weeks of momentum

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>>41005784

It looks like there's only really one more week of actual work before maxing. I'm excited lad.

>>41005728
Why did you stop lifting dumbfuck

>>41005821
I'm super excited to see what my numbers are like peaked. Just sad i wont' be getting free trenning from mike T anymore. I wrote up my own version of project momentum to run up to my meet in early august.

What #'s you looking to hit? I'm hoping for
>385-405 squat
>235-245 bench
>485-505 dead
I think this week will be a good indicator to see if ill hit those numbers cuz i don't feel fatigued at all.

>>41005863

I wanna hit my >estimated maxes, which would be 525/325/565 which would be a big improvement from 495/300/525. If it works anywhere close to as well as I'd like I'll run a slightly altered version leading up to my meet in mid/late August.

>>41005861
Tweaked my back over a few weeks working a manual labor job. Not fun stuff. At least I made decent money in the meantime.

>>41005737
My nigga my nigga. I'm excited to see what aircraft I get assigned to.

>>41005784
>>41005821
im happy

the inherent style of training takes too long for me (working up to the single and shit)

and its gotten stale. but i feel terrible and am still putting up decent nubmers so i mustve made some gains right

>>41005937

Yeah this kind of training is boring and time consuming, not something I'd do year round, but it's definitely worth the experience and something I'd like to run for meet prep in the future.

>>41005717

A term loosely used to mean your last set of your cycle which indicate your 1rm before competition.

Useful for people who don't like doing 1rms before competition.

Also checking your top (lowest rep) indicator set makes the 1rm prediction more reliable.

>>41005954
are you actually significantly getting stronger on the rpe 8 singles?

my deadlifts are like 5kg heavier but my squat isnt moving that much and i kinda have a light strain on my chest so im not pushing the bench

>>41005976

I've matched my bench max, I've gotten within 5lbs of my deadlift max and gotten to within 10lbs-15lbs of my squat max. I've been having a good time. Yourself anon?

>>41005954
>>41005937
Yall didnt have fun with PM? Thats surprising, this was honestly the most fun trainings been for me in awhile. I love working up to top singles. It makes training so fun

>>41005982
im not even close to that, im 20 kg of my squat max, 25 of my dl and like 10 of my bench


that being said im bad at repping and thus my @8 are at like 90% most of the time. i usually dont progress that well within a program anyway, once i get some rest the gains usually come through

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>When Kermit squats 240 in comp

https://www.youtube.com/watch?v=99lyU5N--f8

YOU AINT S-S-SEEN N-N-N-NOTHIN YET

>>41005984

It's not that I haven't had fun, but my sessions have been consistently pushing 3 hours throughout all of project momentum. Also doing the exact same movements every day is monotonous.

>>41006004

Maybe test again a week after it ends if you don't set any PRs? That sounds pretty lame though lad.

>>41006050
>doing the same movements is monotonous.
Ok I agree with that

>>41005633
>http://www.reactivetrainingsystems.com/AppHome/Index

Damn that actually looks useful

I tried to track stuff like this in excel but it gave up because it was a pain in the ass

>>41006050
resting as in doing that last week i mean.

i literally randomly put 10kg on my squat last time after a minodr deload.

why the fuck is sumo legal?

what is the justification?

>>41006178

Why the fuck don't forearms have to be vertical in the bench?

What is the justification?

>>41006227
they don't???

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>>41006178
Just do strongman

>>41006240

Yeah why don't they?

>basicreadingcomprehension.jpg

>>41006244
>screenshot of image

>>41006244
>tfw all the conventional statements except the last one apply to me and I pull sumo

>>41006244

I really don't get it. Sumo is literally cheating, it is lowering the ROM by a large amount

if the aim is to see which nigga can lift more weight off the ground to a standing position , then sumo is lying about that

>>41006244
I love these retarded comparisons, give me more pls

>>41006252

kek

>>41006025
bachman turner is :ok_hand:

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>>41006279
I really don't get it. Conventional is literally cheating, it is lowering the ROM by a large amount

if the aim is to see which nigga can lift more weight off the ground to a standing position , then conventional is lying about that.

That's why I only deadlift from at least a 3 inch deficit. Conventional literally doesn't count.

Also ban all manlets. They are literally cheating by lowering the ROM by a large amount. You must be at least 6' for your conventional ROM to be acceptable.

Wilks is the spitting image of a pedofile
https://www.instagram.com/p/BSlGPxHh45s/

>>41006279
i can actually pull less sumo i have no leverage

>>41006441
im 5'7 btw

>>41006412
I don't understand your argument or this weird shit you posted

>>41006279
Having a thick veiny cock is literally cheating.
The goal is to see how long you can make a woman suffer through a tiny penis.

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>>41006466

>>41001796
My face is just growing back im not shaving again

And paul smelled good

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How are you lads tonight

>>41006501

Congrats on the meet lad.

>>41006470
His dick is litterally barely 6inches.
There are women out there who are hammering their snatches to 8.75x5.5 dildos thinking their fucking da real ron jeremy.

>>41006563
Thanks mang was fun

>>41006561
Tipsy and watching eastbound and down.
So pretty good.

Wbu lad?

>>41006580
thats insane

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Yo any of you fags got a template for 5/3/1 krypteia or forever 5/3/1 BBB? And fucking hurry and no I'm not paying Jim 4.99 USD to sign his forum.

>>41006561

Just ate lmao1pizza!!1!

Did she touch your wiener?

>>41006585

I hope you stick with the sport for a long time; I'm glad you finally got out on the platform.

>>41006561
Feeling good hbu bby howd date go

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>>41003668

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>>41006598
Bump

>>41006598
>5/3/1

Why don't you learn about programming instead?

>>41006607
What did you hit?
240/125/?
No matter what, know I'm proud of you :)

>>41006595
Fuark sounds comfy. Downtown right now hanging out with my irl lads. Glad you're having a good night

>>41006639
>go to gym once per week
>do one rep
>repeat next week, but 2kg heavier.
This will work forever, guaranteed world record strength.
Gym Wendy is a genius,

>>41006667
240/125/240
My dl was super grind and my squat was just a bit of nerves and just being under weight lol

Why are girls so weird. I went to some club enjoying myself with some friends, dru nk as fjck atm, out with some girl and having fun, suddenly she making out with some random dude. Why do women do this? Kissing is fun sure, but if you barely know theh person what's the fucking point.

>tfw barbell always stays true to you

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>>41006654
Listen you little faggit I have 3 degrees. Bachelor's in life sciences minor in political sciences and just finished my pcp degree(paramedicine). If I wanted to learn programming I would have asked but I asked you for a specific program where I don't have to figure it out on my own because I don't have the time. Alongside school I compete in judo(shodan) and 5/3/1 has been extremely good to me so give me the program or shut your fucking mouth you little Kunt.

>>41006713

Is this pasta?

All those degrees and you still can't critically analyse things and fall for stupid shit like 5/3/1.

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Lads how drunk can I get before my workout tomorrow is affected?

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>>41006682
Sorry havnt been on /fit/ for a while. 6 or 7 years ago 5/3/1 was the shit along with sheiko smolov. Is Jim considered a faggit now on /fit/?

>>41006747

5/3/1 is a good general strength program but you should probably do some research on programming so you can tweak 5/3/1 to better suit your needs.

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>>41006461
That's because you're an autistic newfag who can't even tell what shitposting is

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>>41006735
No it most certainly isn't. All I'm asking for is the template. The last thing I want to do is create a program when I've had nothing but success with 5/3/1 BBB. If it's not broke than why fix it? Got good gains from it both myofibrillar and sarcoplasmic hypertrophy. Don't get the hate Maby someone give me the rundown on Jim Wendler.

>>41006747

5/3/1 was never in vogue, it's simple so people feel like they understand it better and ergo it works.

Sheiko smolov doesn't exist. Sheiko's templates are thrown aroudn a lot and have sound underpinnings. Smolov cycles are actually a novice program used to get people from 110kgs to 140kgs asap.

>>41006770

>good general strength program.

No, it isn't. It's something wendler pulled out of his ass as something easily mouldable to various applications so he could market his books effectively e.g. "5/3/1 fur fuuhtbahhhllllll" 19.99

>>41006792

You will see gains doing Crossfit, doesn't mean it's anywhere near optimal.

>>41006683
Proud of you ladfriend. Way better than I did at my first comp.

ive decided that if a trap is extremely cute and feminine then it is not gay to fuck. but if "her" voice is manly then if you hear "her" speak even a single time you are gay.

also i think squatting wide injured my groin. i wasnt even doing it exceptionally wide or anything. unlucky or more likely i probably fucked up my form

>>41006792

Lifts/BW?

I will help you get off the 5/3/1 pleb wagon.

>>41006798
>No, it isn't. It's something wendler pulled out of his ass as something easily mouldable to various applications so he could market his books effectively e.g. "5/3/1 fur fuuhtbahhhllllll" 19.99

Sub maximal phasic programming with the potential to be adapted very well is good programming. 5/3/1 was the meme-du-jour before Smolov was.

make a new thread m'niggers

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>>41006770
Well this has been what I've been running with "my own programming".

Day 1
Front Squat 3x3 (heavy)
Military Press 5/3/1
Bench BBB supersetted with bandpullaparts
Side Lateral raises 5x10
BTN Press 3x8
Weighted dips 3x5
Lat pulldown 3x10
Day2
Deadlift 5/3/1
Squat BBB
Hip thrusts 3x10
Farmers walksxf
Reverse Hypers 3x10
Goodmornings supersetted with cable pull throughs 3x10
Day3
Speed Front squats 3x3(banded)
Bench 5/3/1 SS w/bandpullapartsx5x20
MP BBB ss w/Kroc rows 5x10
Weighted dips 3x5 ss w/ side lateral raises 3x10
Incline bench 5x10
Weighted chins 3x10
Day4
Squat 5/3/1
DL BBB ss w/reverse hypers
Farmers walks x f
Wristroller x10(shoulder height)
Twist yo wristx6
Back extensions ss w/cable pullthroughs
Day5
3x5 Front squats
5/3/1 pendlay rows
1x5 powercleans
3x10 curls ss w/ jm press 3x10
Lat pulldown 3x10
Dumbell pullover 3x10

I do conditioning about 3 times a week which is sprinting, hills, battleropes, prowler or sled. Usually do abs right after which is weighted crunches stir the pot and weighted Russian twists. Also have a calf routine I do too but who gives a fuck.

>>41006950

Jesus fuck have you ever thought about tightening that shit up, goddamn. Way too much shit going on there, mate.

>>41006950
I ain't reading that fucking novel

>>41006798
Ok so seeing as how I'm in a profession(paramedic) which revolves around needing good conditioning and a good amount of strength what program would you have me do.
Lifts are
DL 545x2
SQ 485x3 FSQ 405x2
BP 375x1
MP 275x1
PC 305x3
5'10 220 lbs

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>>41006993
Well I figured since I'm starting my job soon I'd do a routine that was about 45 mins or so and I'd figure out my accessory work in the meantime. That's why I was asking for 5/3/1 krypteia template.
>>41006829
This is me
>>41007000

>>41007000

Just tighten up the programming a bit mate. You have way too much bullshit in there, you'd probably do good to cut it down a day, unless you're on gear. If you're on gear just keep on keepin on.

Yay frog!!
You're a much better riley than riley

>>41007036
Yeah I'm on gear lol

>>41007042

Ah fuck it then the volume's good you can handle it. Time is gonna be a bitch when you start on as a para. Think about splitting your sessions into morning/nights.

>>41007000
>>41007042

>paramedic
>good conditioning
>good amount of strength

I completely disagree with you on all 3 accounts.

I don't know about training enhanced athletes, if you're on gear just let that make up for your lack of programming/nutrition knowledge.

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>>41007036
Fuck I see guys like Kevin Oak and Larry The Nigger Wheels on routines crazier than this. When I come off my cycle I geuss I'll tighten it up. I do alot of lower back prehab cause I had disc issues from judo and being a Paramedic isn't forgiving on your lower back either.

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>>41006792
>If it's not broke than why fix it? Got good gains from it (5/3/1) both myofibrillar and sarcoplasmic hypertrophy.


Casually forgetting to mention you're on gear.

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>>41007051
Hmm I don't see anywhere in any of my posts where I talk about my nutrition. I geuss your bound to run into gatekeepers in /plg/

>>41007111

Lucky guess

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>>41007070
Earlier on I wasn't. I didn't hop on gear until I took Endocrinology and Metabolism in university. Didn't want to do something I didn't fully understand. Not going to lie though I never read Wendlers books(never had time) and basically ran his templates while calculating my %'s

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>>41007138
Nigger do you know what a degree in life sciences entails? Macro and micro nutrition is fucking peanuts. I could literally tell you what they do what function they serve how it effects your body and biochemistry etc. Want to know how I know your uneducated?

>>41007143
What is it with drug abusers always liking brown girls?

>>41007051
Bruh ur fucking retarded. Stop posting

>>41007143
>>41007187

At that bodyweight, on gear with those lifts it's almost a certainty you're nutrition is shithouse.

>>41007051
Wait what is it you disagree with here? Are you saying as a medic you don't need strength and conditioning or you don't believe he's a medic. I don't understand your post
>>41007000
Look into Matt Wenning he trained alot of firefighters, medics and soldiers. Alot of his stuff is westside and conjugate based with conditioning.

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>long 12 hour shift surrounded by drug addicts
>come home and look at plg
>drug addicts here too

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>>41007292

>>41007250
Eat around 3300 cals a day high protein moderate carbs high fats. Most days it's eggs, egg whites, peanut butter, nuts, spinach, kale, sweet potatos, avacados, chicken, fish, steak(any cut), lamb, whey, casein(at night), cottage cheese, Greek yogurt, Icelandic yogurt, fruits, water and Gatorade. I'd be lieing if I didn't tell you I eat donuts and pizza everynow and then but I'm not going to. I usually have a cheat day(not cheat meal) once every week on my rest day. Bodyfat is probably 12% as you can still see my abs and obliques.

>>41007372

That's fucked man, I'm eating 3600 at 82.8kg currently and struggling to consistently gain weight.

Is 3300 @100kgs @12% a massive cut for you? How much do you eat when trying to gain? How much does gear affect your caloric intake?

>>41007441
Yeah I'm cutting now. 2 months ago I was about 15% at 240 lbs and ate anywhere between 4000 and 4500 cals. I gain weight easily and put on muscle easily too so gear helps with that. I'm only on test e and this is my second cycle.

>>41007292
http://i.4cdn.org/wsg/1491703776288.webm

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Why is rafaello so angry?