/plg/ - powerlifting general

If more volume is supposed to be better for size and strength, does it mean doing a PPL will be better than a 3 day fullbody for a late beginner/intermediate with size as a slightly more important goal?

>>41015449
ppl is poopoo garbo and does not let you recover enough to do anything heavy without getting hurt

if all you wanna do is gain size it isnt too bad though

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VINTAGE
I
N
T
A
G
E

>>41015546
ow mine back

>>41015449
Full body 4x a week is better.

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I miss madtown
I miss twinklex
:(

>>41015449
if youre beginner/intermediate look up westside for skinny bastards, it was originally written as a way for kids in school to build muscle fast in the off season from their respective sports as they wouldnt have the chance to do much in season

>>41015598
how was your date lad

>>41015606
seeing you post about it has made me want to try conjugate/westside but I dont have the equipment to do tons of variation. what would you say is the most useful shit to buy if I want to get into it

I'm getting leaner
Getting fitter
Reaching my goals

But I'm so unsatisfied

:-/

>>41015655
>equipment to do tons of variation

i have a straight bar, a safety bar, power cage and a bench

eg for the squat
straight bar narrow stance
straight bar wide stance
ssb narrow stance
ssb wide stance
straight bar paused
ssb paused
straight bar box squat wide stance
straight bar box squat narrow stance
ssb box squat wide stance
ssb box squat narrow stance
front squat
ssb front squat
hatfield squat
one and a half squat
lunge
bulgarian split squat
anderson squat
pin squat

im sure theres more, that 2 bars, no bands no chains, if you really want to add them theres now a ton more variations you can do

you dont need a lot to make variation, vary your stance, your grip, your rom, if you pause, where you pause, then the possibilities for assistance are endless too

>>41015730
good

>>41015598
Yeah, I miss you too. Lifting hasn't been as fun since you left :(

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>>41015739
>ssb front squat
where do you put your hands?

>>41015655
it was nice. how was your night?

>>41015796

if i theoretically were to be younger than frog and

bench 240
squat 365
deadlift 435

could i match his dl and bench by the time im his age you think

>>41015606
https://www.defrancostraining.com/westside-for-skinny-bastards-part1/

This?
How does this work and what is the reasoning behind how it's structured?

For some reason I thought that a lot of people shit on westside unless you're advanced/geared? Something about the frequency?

>>41015815
https://www.youtube.com/watch?v=yK0cY8DmIB8

>>41015829
really what is the point in a ssb front squat?

>>41015852
wouldnt the bar choke you out

>>41015823
yes that

how is a programme for skinny high school kids for advanced geared lifters?

im about to go to bed, i dont have time to spoon feed you, do some reading

what i will say, is WESTSIDE is based on CONJUGATE, which was invented by the soviets in the 60s, for olympic lifting, not equipped, not just advanced lifters

try it, dont try it, you asked for a way to build muscle efficiently

>>41015739
thanks

if I buy a ssb, does brand matter? is there a noticeable difference in quality between
https://www.physioparts.co.uk/olympic-safety-squat-bar-220-cm-diameter-50-mm?gclid=COrj7dG0mNMCFUgW0wodMFwDPA

and a rouge in the same way a power bar is better than a cheapo bar for instance?

also, can you point me towards some good resources in programming it

>>41015873
>soviets in the 60s, for olympic lifting, not equipped, not just advanced lifters

Soviets in the 60's.
Not on gear.

LOLOLOLOLOL

>>41015874
get a tsunami bar if u really want gains

>>41015852
its easier to keep the bar in place, also the camber of the bar shifts where the weight is

its a variation of a lift, stop being so closed minded

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>protein shake
>mashed yams w/ butter, salt and pepper

oh goooood

post workout food is always the best

>>41015873
Westside doesn't really have much in common with soviet training. Louie Simmons based his system on a few select russian studies that he barely understood.

>>41015899
its just that the camber would but the weight back behind you like a back squat, just dont see the point
at least a normal ssb squat makes things harder

Top singles from today's session:
355 2x1
https://youtu.be/mkMZmifAlVI

305 2x1
https://youtu.be/6Un9-1Vmq8c

How did Frog do?

>>41015914
>that picture
Mein dick

>>41015931
240/125/240@78

>>41015889
i didnt mention gear? i fully acknowledge they used steroids on their athletes, your point is irrelevant? my point was they took the approach with athletes 10 years old as well as the ones winning the medals

>>41015874
read the specs

http://www.syattfitness.com/westside-barbell/the-westside-barbell-conjugate-method-a-users-guide/

http://www.syattfitness.com/westside-barbell/the-westside-barbell-conjugate-method-a-guide-to-variation/

http://www.syattfitness.com/westside-barbell/the-westside-barbell-conjugate-method-a-guide-to-accessory-work/

those 3 are what i used, i do 4 days training over an 8 day period, there is example days in those articles

dynamic upper
max effort lower
max effort upper
dynamic effort lower

it should go mon wed fri mon so your always 9 days away from the next max effort but sometimes i have to move it around

>>41015941
Did he get the world record?

>>41015957
squat sub junior record i think

>>41015957
thats still haacks
and impossible in a local meet

>>41015916
the basic premise of exercise rotation is what louie worked on, the ability to hit 'a maximal weight' every week, work on a specific weak point of the lift to improve the lift itself

clearly youve done your reading can you link me so i can learn more?

>>41015923
they both make things harder, youre acting like im demanding you do them, its just an option for plers who lack the mobility

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>>41015939
ikr. Every once in a while I come across a picture in my folder and i'm like 'HOLY SHIT I FORGOT ABOUT THIS"

that was one of them

>>41015914
Eating milk chocolate eggs filled with milky cream rn m8. Highly recommend you try it when you come visit.

>>41015993
you got the video of you deadlifting and saying 'oh that was fucking disgusting'

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What stopped you from killing yourself when you found out you were a gde?

>>41016030
how do i know for sure

>>41016030
Started taking steroids

>>41016030
I quit

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>>41016003
>when

have you found me a chem-eng job yet

pls say yes

>>41016027
probably, i have no idea which vid that is seeing as how i say that on a regular basis

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>>41016030
I know you're memeing but this video
http://i.4cdn.org/wsg/1491023641816.webm
as much as I dislike myself, I would never want to put my parents through this
feels warning

>>41016030
"Losing all hope was freedom."
>>41016113
https://www.finn.no/job/fulltime/ad.html?finnkode=93538336
BAM

>>41016113
how long until you can swap jobs?
i remember you saying you didnt want it to look bad if you swapped to quick

>>41016153
huh

should i lose all hope?

>>41016177
Haven't you now that you now you will never amount to anything?

>>41016184
if you could dream could you be more like

>>41016177
just let it take you, there is enlightenment in its belly

>>41016150
why do i always laugh at things like this? hehe!

Muh dick
https://www.instagram.com/p/BSrfe49hXUU/

>>41016153
>https://www.finn.no/job/fulltime/ad.html?finnkode=93538336
>Work Experience:
Minimum 3 years of experience within chromatographic analytical techniques.
Experienced user of LC-MS/MS QQQ and/or GC-MS
High level of HSE awareness
>Language: Fluent spoken and written Norwegian and English

>>41016208
wtf this is what you consider really hot?

they look like trash

>>41016150
>dislikes himself when cuties love him
swap pls

some girls walked by my house. people live near me?? huh maybe since the weathers nice now ill actually go outside...

>>41016030
Really tho lad, you use what you have to change what you can actually influence. No use raging about things you cannot affect. It's like building a residence with a smaller toolbox than others, but you don't need a mansion to keep warm and dry, and you'll enjoy the process regardless.

>>41016223
Eh, it'll be fine.
[spoiler]no fucking idea what all those letters mean[/spoiler]

>>41016271
no its too dangerous what if someone talks to you

>>41016150
He actually didn't sound that upset desu, like he would get over it. maybe I can kms after all

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>>41016153
close,

i don't have norwegian skills (though i would love to learn it). I'm familiar with HPLC, but not enough to convince them to pay my way over : ^)

Really i should just start googling companies over there and apply selectively

>>41016159
i mean, more time at a job is always better. I told myself no sooner than a year, but I think I'm going to end up here for close to 2 years. bright side is, I got a small raise already, and after like 1 yr 7 months I'll get profit sharing, suggestion the oil market holds strong.

>>41016334
If you actually want to come over here, sure.

I don't know what your actual chem engineer skills are. I see biocare pop up asking for chemical engineers, but IIRC you're more into energy?

>>41015410
is there a sheiko app for android

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>>41016368
yeh. there's actually a very large biomass - biofuels market in scandinavia, which is actually my current field of "expertise" (really I just have experience in it)

>>41016368
>>41016392
>incoming scandi meet up
hype
i dont even care is facelad shows up with a bag over his head

>>41016376
Yes

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OBEY YOUR GOLDEN FATHER

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>>41016432
fucking lol

i'm down.

gotta get a job there first tho

>>41015930
Squats aren't that terrible

>>41016453
Praise be to god

>>41016476
>>41016113
>>41015993
>tfw FUCKED UP chances with 8/10 thinn thicc /fit/ qt tomboy

i should just kms now

>>41016392
We're getting stricter regulations regarding biofuel. IIRC we're lobbied into 20% of fuels being biofuel in three years or some shit, so there should be an upswing in investments because companies are screaming back that the technology isn't good enough (which results in buying palm oil to mix with the fuel, while the Gobernment spends hundreds of millions NOK yearly to save the rainforest from being repurposed to palm "farms", lel).

Licenses up north in Norway should cause an upswing in oil & gas activities, but a university up north educates process engineers so I don't know how your opportunities will be. Saw Statoil is cutting 500 positions too, not sure where.

But in any case, I see you're on Linkedin, so just keep an eye out.
;^)

>>41016432
>
Y'all be wearing bags, not me.

What does SSB stand for?

>>41016518
Safety Squat Bar.

>>41016476
also cant meet up in a gym on the off chance we see a glimpse of his numbers
im sure the McDonald drive through will be just as good, can even bw squat in the car park or something

>>41016508
;^)

>>41016497
too many contradictions

>>41016508
>Y'all be wearing bags, not me.


youd just be the drunken alcocuck passed out in the corner

>>41016488
Looked way better than last week's singles

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>>41016497
i feel ya senpai.

>>41016508
Yeah, was reading on that. I'm curious where they're getting the carbon emissions statements from, and why in the fuck it's costing so much. You guys must not have a base starch or sugar crop to use I assume (not surpsing), so you're thinking it will all be made out of cellulosic. if that's the case, they're WAY fucking off on their carbon emission estimates, though the cost is probably correct.

desu, i've spent 8 months in the worlds leading edge cellulosic facility. Might be a good transition tbqh

>linkedin
tehe

>>41016567
Well there's a slight probability, I'll give you that.
>>41016565
>McDonald
Real junkfood or no junkfood fAm. Superhero Burger in Trondheim or Brooklyn Burger Joint on Lillehammer, for example.

Bbl opening a supplement line

Can i get a routine check fellas?
I know there's a lot of accessory movements, but they're all being done with relatively little weight, mainly used to add volume. Thinking about taking out one or 2 exercises each day, especially lower body
The Forearm and trap work is on lower body to help keep the upper body sessions shorter, and mainly because they're secondary to my mind
Overall trying to improve my big three for powerlifting but also keep my pressing strength up, as I'm really throwing around the idea of a strongman comp next year
https://docs.google.com/spreadsheets/d/1syu4qVNECignYZnw6fskl9hX0SdssI-qkF2K_ZIBjHo/edit?usp=sharing

>>41016453
Who is this DYEL?

>>41016604
Some Norwegian Forestry Association or sum shit always pull a Forest-of-Fangorn-on-our-doorstep argument. Subsequent analysis is in favour of forestry for biofuel, and they don't give a fuck what a guy with a PhD in the subject says about the 200-300 years until realized environmental benefits or whatever.

Norway doesn't have much land for crops because of the topography. Good land is often repurposed for housing/industrial areas as well.

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>>41016639
Not even gonna click that shit nigga

>>41016688
aight
>>41016639
forgot to mention, im bulking, body weight around 175 if that matters

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>>41016688
that is the dumbest logo ever, it's not even edgy it just looks stupid.

>>41016623
Y'all better buy my whole dang line when it launches too

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>>41016711
>panzer is a decent cook

suprised you are not a massive man-child

>>41016030
just keep improving. you'll never have world class numbers but you'll likely still be among the strongest if not the strongest person you'll ever encounter in life

its not everyone that can squat 5 plate

>>41016518
Sexy Sith Bar

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>>41016721

>>41016450
which one is official or the best one

>>41016953
Probably the spreadsheet versions online that also happen to be free

how are you guys so fucking weak? the average bench among the trips must only be about 315

>>41017049
>315
seems high Tbh

>>41016711
>he only partially listen to me on what he should have for dinner

I hope you choke on your ribs you piece of shit

>>41017049
>315
doubt it's that high.
>how are you guys so fucking weak?
don't try hard enough.

>>41017049
Squat is the only important lift

>>41017167
thats deadlift

>>41017167
I second this. Bench is pretty fun to train though

And I don't know what the hell a deadlift is

>>41017442
*conventional deadlift

>>41017442
>>41017447
Wrong

>>41017461
>seconded you
>you tell me I'm wrong
You're just calling yourself wrong lel

>>41017454
Correct

>>41014480

I'm afraid I don't plan to be. The only reason I was there for a meet is because it was the closest one to where I live in southern KY when I signed up. AFTER I signed up, they added a meet in Nashville, less than an hour away, later in April.

They recently emailed me about one in Louisville in June. I MIGHT do that one.

Can anyone tell me if achieving a qualifying total guarantees one a spot in national level meets? Because I beat the qualifying total listed on the USAPL website by 7 kgs, but I also feel that there are a LOT of 105 kg lifters better than me and that there would be limited spots available, and I can't find an answer anywhere on the USAPL's shitty website.

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>>41016030
Make it your person mission to attack talent Chads.

>>41017661
usually you are in if you want to be, granted you hit the QT,
although last usapl nationals was fucking massive, not sure if they are going to change the rules, probably not though since they would have made a lot of money

could email to check

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>>41017674

There's a goose that's made its nest in one of the grassy medians outside of my gym. It always hisses at me when I drive past it.

>>41017661

>>41017661
>>41017694
just checked
>lmao1197lifters

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>>41017167
If you're a chick, yes.
If you bench under 300 raw you're literally not a man.

>>41017483
hey dude dont make fun of him his wilks just surpassed his SAT score

>>41015818
y'know
just hypothetically

>>41017167
How does it feel to be so wrong and fucking stupid?

>>41017838
>Didn't give an age, training history, etc
>Expecting an answer

>>41017845
Seconding

>>41017167

>Squat is the only important lift

https://www.youtube.com/watch?v=Xg02yTx1kXA

What were your lifts from that meet yesterday? I never saw.

my cat loves to cuddle and it;s great but why the fuck does he love to claw my chest so much

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https://www.instagram.com/p/BSrmNanBsPj/

>>41017890

If he's kneading you with his claws it's a leftover habit from when he was nursing as a kitten. They knead their mother's while they nurse to stimulate milk flow, and it becomes something they do when they are very happy even as adults.

>>41017922
what is that depth

>>41017963
not very good

>>41017890
He senses your chest's weakness. Bench more.

>>41017922
I want to fuck on that rogue bench. I bet it adds ten lbs to your max.

>>41017935
i dont have any milk for him though. is this why i have gyno?

>>41017963
Lolfeds

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>>41018078
it's not as good as the red bench., but it's loads better than most commercial gym benches. the red bench is really the bee's knees.

>>41018081

Don't give him milk, adult cats are lactose intolerant.

>>41017483
>>41017758

Worng

>>41018338
i know. it was an autistic joke that my tits cant make any milk even though he wants it

>>41017845
>>41017852
How does it to be stupid and a gde

>>41017882
240/125/240
Only have vids of squat bc paul didnt rec the others but ill get vids of thise soon
https://instagram.com/p/BSpTsBjjxuF/

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>>41018368
>How does it to be stupid

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>>41018404

>>41018404

You only get so many skill points, obviously he sacrificed a few in intelligence for a bunch in talentchadness.

>>41018384

Did Paul's autistic ass not want to stand among people where he might have gotten a better angle?

Still a pretty goddamn good squat for a dude in the 83 kg class.

>>41018418
rafael is gone no more of these kind of images

>>41018425
THIS MAN IS SO OBVIOUSLY RAFAELLO
DON'T BELIEVE HIS LIES
RAF RAF RAF. not only because of what he said about paul in this post
but also rafael was frog's 'coach' so to distance himself from frog he pretended like he didnt even know his meet lifts even though they were posted earlier in the thread
RAF RAF RAF
HEY RAFFY BOY

>>41018256
>can't open webm
Is it a FORZA? Forza is best meet bench.

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>>41018365
Hey, why don't you go to sleep!

Let's not do that tonight!

>>41018453
no raffy boy is right here >>41018425

>>41018425
whoa Raffy settle down tere

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>>41018422
Im not stupid

>>41018425
Timestamp photo. Now. Or we will call you raffy forever.

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>>41018519

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>>41018467
yeah it's a Forza

>>41018519
are you old enough to remember this video

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>>41018546
Forza adds 15lbs on a commercial bench max. 20lbs if you use a York bar with it.

>>41016150
He said when you found out you're a GDE.

You don't apply

>>41018256
Use a fat pad you goober.

>>41017087
I went to the store and the whole rack of ribs was only 11 bucks

I had to

Would West Side for Skinny Bastards help build a base for powerlifting or should I go straight to Texas method?

>>41018769
go straight to being yourself

>>41018769
What are your lifts?

>>41019133
2 plate max bench, 2 and a half max squat, and 3 plate dl

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>>41019281
When your squat is a 5RM at the same weight hop on TM until your squat is a 5RM at 3.5 pl8. Then ask yourself if you can keep progressing on TM if yes then do if no then find your 1RM (it should be 4 pl8 if you can hit 3.5 for 5) and run Sheiko.
You could probably just run >28 until you get there

>>41019358
Does the sticky have some programs to start on or do you have any advice?

>>41018523
What this not good enough?
>>41014298

>>41019440
No it wasn't rafael

>>41019423

Do SS and Do The Fucking Program.

Then, do TM. Bench every week, probably with at least some dips for accessories, if you're angling to focus on powerlifting.

>>41019440
Sick bicep raffy

>>41019457
Will do. Thanks

>>41019440
Obvi no

>>41015503
>Doesn't let you recover enough
What? You literally have 2 full days in between each muscle group, which you work twice a week.

PPLPPLx only works, for example, legs twice a week. Or are you saying that's too much for most people?

>>41019475
Adding in to the benching thing, SS is absolutely shit tier for bench so get Greg Nuckols's 28 programs and run either 3x Bench beginner or 3x bench intermediate.
But SS for squats and diddlys should carry you to TM territory no problem.

>>41019517
>nuckols
>bench

>>41019534
Show me something that's 3x a week, moderate to high volume, and has a short cycle period.
Are you talking shit because you're dumb and didn't do your accessories?

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>>41019453

Is this better?

someone post garagebro's olive oil shake recipe I need to gain weight

>>41019561
Yes ok that should do :) glad we have another trip desu lad

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>>41016030

>>41016030
https://www.youtube.com/watch?v=KxGRhd_iWuE

I'm not even joking

>>41019561
if your you then where is my princesa :(((

>>41020348

Probably in Brasil, trying to find a shrink willing to tackle >her narcissistic multi-personality schizophrenia.

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>>41019556

>>41020348
we all miss her, but its time to let go

>>41019561
T-tom Martin?

>>41016518
Super smash brothers

>>41017167
That'd be the OHP

>>41015655
>Variation
Assuming there are 3 stances and or grips, thats 6 ways to squat (bar height/stance), 4 ways to dearlift (hack plz) and 3+ways do bench (aside from grip different hits on chest)
also stock pl8s and do shit on them

>>41015823
t-nation one is easier to read btw

>>41015930
>mirin the arch
do you always go for singles or just a test

https://youtu.be/5F8hivfqX0Q

Seems Izzy has changed his views on training volume.

How does Nuckols 3x beginner squat compare to SS squat? In SS, you're pushing to add 5lbs per session whereas Nuckols you add 5-10lbs per week.

Is there something better about staying at the same weekly e1rm rather than increasing every workout for seemingly faster progress?

>been an alcocuck all weekend because muh sportsball team won something
Lifting is gonna suck today

>>41021132
Same speed of gains.
The difference is how long you will be able to do it for.
Knuckles will probably last longer.

Where are vids of kermit's lifts?

>>41021120
It seems izzy has changed a lot this comeback

>>41021132
On Nuckols, you're adding the weight you're capable of adding based on your performance.
On SS, you're adding weight because a calf one day becomes a cow.

You know how 3pl8 squat is considered to be the start of decent, what is th equivalent for front squat?

>>41021254
maybe 120kg then

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I've been doing oly program for past two months and haven't deadlifted heavy in 5 months I think. Tried it recently, deadlift went up 20 kg. Is hardcore dedicated pl and especially deadlift a meme and can be easily improved indirectly?

>>41021440
yes

But if your goal is to be good at deadlifting, you should deadlift.

>>41021474
Then I guess it's muh back and ass genetics, because I didn't pursue such goals and managed to pull 6 plates without much work last year.
All I'm saying is that when I did shit like 5/3/1 and juggernaut I could do only about 5 plates.

>>41021440
>>41021486
What is the question here?

>>41021501
How much of a useless meme dedicated pl programs and lifts are, or not

>>41021486
Maybe it's really the fatigue from deadlifting. I noticed when I did 5/3/1 that one week I got a proper amrap PR and the other week my amrap set was really weak, my estimated 1RM was maybe 90% of last weeks estimated 1RM. That effect alternated for weeks... on every lift more or less. Not sure if that was fatigue or totally random.

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talk me out of doing sheiko

Best weighted ab exercises I can do?

No machines/cables or DBs
Only pl8s and BBs

It's pretty hard to load planks alone

>>41021542
Do you have a meet in the next 3/4 months?
If not, do something with less specificity.
If you do, sheiko is a good choice.

>>41021585

not really talked me out of it, I feel like praciticing lifts a lot

Following Nuckols beginner 3day, I've done this for back. Is it a shit idea? I've seen people mention using benching routines for back before.

M
Chins 3x8+

W
Row 3x6+

F
Chins 3x4+

>>41016639
5/3/1 just werks
but change BBB to 5x5 at 80%-90%, first volume will kill you unless you roid and its better for strength and you only miss a lil bit of size
Cycle assistance every 2 weeks. just list each one as 1 and 2 and cycle everyother week

>>41017167
preach

>>41021577
Excessively paused squats.

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>>41021542
you will either get gyno due to increased eating and testosterone or you will regress and make no gains because you didnt eat and recover properly

>>41021735
Srs or memeing? You mean like breathing squats?

What does an excessively paused squat look like in terms of hold time and %?

I have no idea what high volume is

Say I want big delts is this high volume:
Push press 5x2
Dumbbell ohp 5x10

Or what?

What is high volume I haven't a clue

All my pressing movements are weak because I don't understand high volume

>>41021542
Sheiko dick, depression

ooh damn my fecal matter is fuckin STINKY this morning

>>41021968
5-10 RPE7+ sets 3-4 times per week

cutting and my deadlift is fluctuating wildly

some days I can do 80% for sets of 3 no problem, some days I can only get it for 1

send help

>>41021968
20+ work sets per week is generally considered high volume.

>>41021175
Only got squat because phone was dying
But the photographers there will send vids and pics soon

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

>>41022147
>>41022100
Can either of you write me a 3 day cutting program?
As I get leaner I realise all the parts of my body that are lacking and I'm disheartened.

My delts are tiny...

>>41022206
so train your delts?

>>41022166
Congratulations on your performance, lad.
>>41022206
Train to gain muscle, eat maintenance on training days and deficit on non-training days.

https://pastebin.com/Zaz7Rn39

3x squat, bench and 1x DL
Does this look shit tier or not?

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>>41022301
Why no back squats?

>>41022350
Just prefer fronts desu, back makes my hip and backs all funky and stiff also it's mentally easier for me and more enjoyable as well as makes me looser. Seems to assist my deadlift more too.

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>>41022370
>back makes my hip and backs all funky and stiff

OK, you should address that rather than just not doing a third of the >sport. Experiment with hi/low bar, stance widths, do targeted mobility, video your form etc etc.


>also it's mentally easier for me

Doing squats more often will help your anxiety with them. You won't be able to front squat at a meet.

>>41021103
I do whatever my program tells me to do

>>41021542
nah, more ladies for me when you can't get it up

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This girl was BLATANTLY staring at me at the gym, even while doing her sets. It caused me to ponder what I would do to that poor girl and suddenly my boxers started to get small. Erection.
Wish I wasnt such a pathetic social fuckup.
Thankfully this happened while I was doing my isolations or it would have ruined my entire workout.
See you guys in 10 minutes.

Hey back now. Took less than 10 minutes(not surprising given the situation).

Sean stay the fuck out of /hoc/ you pajeet motherfucker

>>41022223
Thanks bby

>>41022848
Noodle armed low test fuck

>>41022908
Thanks bby>>41022908

>>41022848
What's your plan for the rest of the year?

>>41022998
Begging for attention in plg and watching Chad take my crush to prom.

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>>41022998
Definitely going to compete again idk when yet

>>41023013
Nice trip sean and also implying i have a gf to be cucked by anymore

>>41023042
It says crush not gf you stupid fuck
>anymore
Don't worry maybe raf will take you back :(

>>41023084
Every girl ive ever had a crush on I dated so I put the two together

And sean i know you like to project your feelings towards raff onto me but its getting too obvious at this point its fairly sad

About to start 28 free programs beginner and making sure my sleep and diet is perfect.

Right now my stats are shit, 60kgx8 bench, 80kgx8 squat.

Do you think that providing my sleep is good and I eat enough for 0.5lb/week, I could add 20kg to bench and 40kg to squat in 2 months or is his unreasonable?

Which means like 2.5kg/week on bench and 5kg/week on squat.

>>41023338
yeah. I dont see why not

the only way to know for sure is to try tho. you might be a complete gde

>>41023338
>Which means like 2.5kg/week on bench and 5kg/week on squat.
Should be fine lad, that's as standard as progression gets for your novice gains. Don't forget your pull compounds.

>>41023391
>>41023399

I'll be doing 1x DL too.

I've added a few curls and chin-ups.
Is there anything I should I add or should I just run them as it is?

>>41023429
LTEs and pec flyes are goat, imo alternate them every session but do what feels best for you

>>41023429
Do rows too, once or twice per week. No need to get too fancy. Start with a weight you can do ~10 reps with, do 5/5/AMRAP and add 2.5kgs every time you do them. Restart when you stall.

>>41022206
Your DELTS are tiny? Have you seen your penis?

>>41022301
latest back squat once

If I get one or two over amrap for Nuckols 3x bench for the 6s and 4s but only get 3x8 on 8s day. Could I still try to add weight on 8s next week if I'm adding weight for the others?

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>>41022147
>tfw did 38 sets of bench and 15 sets of flies last week
I don't care what people say I can bench every day and still recover fine

>>41023921
nah, just let it autoregulate
if it's too light you'll add more next week

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First day of C6W today.
Squat: 95 kg 4x6
Deadlift: 115 2x6

Could I get a form check on these?

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>>41024075

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>>41024095
>>41024075

Are you deadlifting in heels?

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>>41021542
the skills test is the only remotely fun workout of the whole 3-4 months you'll be spending on it.
you can probably make faster progress doing something else
depending on which one you do, your sex drive will go to zero
the workouts feel like they take a year to complete

>>41022166
was that 240?

>>41024075
looks like you're shifting your weight forward quite a bit at the bottom and the bar is starting to go out in front of you. look at where the bar is before you start the lift and where it is when you're in the bottom

>>41024095
stop deadlifting in heels.

>>41024128
Well its all 3 attempts
230-240-250 click the dots to go though

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>>41024235
I really, really dislike instagram's video player

If I can do +15kg pull-ups for 4s, do you think I can manage +10kg for 8s?

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>>41024367
Same

>>41024397
>+10kg
sure i bet you could womanage.

Can someone explain me how adductores and abductores work during squats?
Specifically if you activate them to a different degree when doing high or low bar squats (or simply wide stance vs narrow stance).
As I understand you use the adductores during squats and you use them more when do low bar(wide stance) and less with high bar(narrow stance), but I don't know if that the difference is actually negligible and how much you use the abductor.

>>41024440
Update: I managed but it was a real ugly grind

Separate Q, is there anything wrong with eating 5-6 eggs per day?

>>41024497
Depends, how much sperm are you eating?

>>41024496
I didn't feel my adductors while squatting until I really focused on pushing my knees out during the movement.

>>41024513
holy shit i didnt think of that. am i lucky that i havent gotten pregnant yet?

>>41024542
nah you probably have. it's no big deal if it's only from things you're eating, it just gets swept out with your bowel movements and sometimes you see a face or hand in your poop, that's all.

JCob Brinxle: War veteran

Show hom the rezpsct he desefvez. His drug habit is a rezult of his PEDST.

>>41024116
>>41024128
I'm used to doing my deadlifts in heels from SS, but I'll just do it in socks next time.

>>41024128
I see what you mean. Any cues that could help with this?

>>41024831
why did you do them in heels in ss

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JCob Brinxle: War veteran

Show him the rezpsct he desefvez. His drug habit is a rezult of his PEDST.

>>41024839
I read some article by Mark Rippetoe where he arguments for lifting in oly shoes, since they give extra stability and the increased ROM isn't bad for general strength training. And when he coaches people they also lift in their oly shoes.
(looked for the article, but it got deleted)
But you guys are right, it probably isn't great if you're trying to get into powerlifting.

>>41024847
Pooping equarian deep sex tape?

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>>41024831
>Any cues that could help with this?
for me, making a conscious effort to put more force through my heels helps with not getting forward. it looks like you've got some different leverages than me so this next thing may not work as well, but another thing that I do now is throughout the entire lift I think about trying to make sure my chest stays at a constant angle through the whole lift (it doesn't actually, but trying to make it seems to help). that way if my chest doesn't go down, then my shoulders (and therefore the weight) stay back more.

>>41024128
you didnt mention the rolled ankles and huge knee cave

theyre both so bad you can see them from side on

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>>41025597
figured those were both noticeable enough that he would know without me saying

Who here runs 3 different programs for the three lifts?

Squat: The Big Texas Method

Bench: Candito LP - Strength Hypertrophy for ONLY bench with 28 free programs for accesories (all bench reps paused)

Deadlift. 28 free programs
1
Is this retarded? Lost 6 kg from 87kg to now 81. Gained on deadlift and bench but squat is suffering. What should I do for squat?

>inb4 more volume

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>>41025677
That bottom pic is so too accurate.

Wew I did rolling extensions today on floor with a barbell and even 30kg felt kinda difficult for reps.

I did the one handed barbell holds for grip like someone told me about in here from Ed Coan. I'm not sure how hard this should be, I could only manage 40kg, not so much because my grip was giving out but because I couldn't keep the bar straight/level. Is this normal when doing it?

>>41025677
never underestimate the novice ability to think theyre form is solid and they have "no obvious weakness"

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>>41025697
yeah ikr
the louie face is perfect

>>41025714
yeah you're right. tBh I should know this by now from training in the uni gym where a half squat with 405 is "fucking awesome man" and "its all you bro" spotting is the norm for benching

Will hanging a lot of weight and hanging passively from a bar at the end of every workout be alright for grip strength if I can't farmer walk?

>quit pl in favour of running
>bad at that too
Sometimes you just have to lol

>>41022166
"cmon kermit! aww"

i know that doing stuff like incline isnt specific enough but is there any muscular imbalances risks of only training the lower chest? other than it making your chest look a little funny

>>41025920
this has to be a troll

>>41025697
S I M P L E M A T H
https://youtu.be/NYnMeg4Wv0Y

Anyone else just waiting round for life to get better?

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>>41025968
>mfw
>>41025996
Just working towards it. Won't get any better without some effort.

>>41025996
Yep. At least I've finally gotten my tendinopathy under control.

>>41025996
If you're unhappy about your situation you have to at least attempt to change something about it. Waiting alone does nothing except make you miserable and disappointed. Ironic giving this advice since I can't seem to follow it.

>>41025832
lol paul is so depressed
im gonna get him to make commentary on my meet vid when i get the clips

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>>41025968
I am so confused

>>41025996
gf is a bit ugly and don't really love her but I enjoy sex and like having someone to talk to. Hoping into sorts itself out soon

doing 5 sets of 20 neck harness flexes at RPE 11 because I hate myself

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Is blueshoes a meth addict or something? Might explain a lot tbqh...

>meet next weekend
>conservative 2nd attempt

https://www.instagram.com/p/BSoxoJBDJO-/

W E W L A D S

Squat triples @85% were RPE10 today but bench was easy
Wtf?

>>41026600
I have that happen to me sometimes. I feel like it's impossible for my bench to be overly fatigued, i failed a 90% squat yesterday but smoked a 95% bench.

I'd love a scientific explanation on this if anyone knows

>>41026445
in the fatigued pre comp state that would be a second and failed third, it would move faster in a comp with a weeks rest

>>41026057
is that a clinical lack of tendies?

there's been a happening mass shooting
https://twitter.com/search?q=%22San%20Bernardino%22&src=tren

>>41026683
Wrong board but yeah I heard about that lad

>>41026635
You got it. Need them for gains after all.

Is it normal to be in a constant state of fatigue?

Im doing C6W, been upping the weight consistently but i notice that each cycle i am getting more and more fatigued. I have permanent doms in my chest triceps and legs, is this just normal or is my recovery just shit?

>>41026798
It's possible if you haven't taken a deload in awhile. Just deload after this c6W cycle for a week or two and you should feel good.

Is Frog now a world record holder?

>>41027124
no dont be stupid

>>41027124
national jr record holder

>>41027179
Is he a prodigy/talent chad or just hard work.

>>41027124
Almost. He needs to squat on my dick before ascending to that level.

>>41027179
doesnt it have to be at a national meet for that?

>>41027193
i honestly have no idea, unoffical if thats the case

>>41027193
no to get a world record you need to be in a int comp but a nat you just need to have nat judges to see the lift which i luckly did

>>41027179
dont be stupid
haack has the junior usapl record with 300kg

>>41027214
records are saturated and meaningless enough without 'unofficial' ones

>>41027224
yea it is, it was just a goal

>>41027257
and congratualtions on achieving it

>>41025968
Someone I know (a GOLFER lmao) told me he trained there for free for two weeks. He told me that Louie is really kinda sad because he pays a lot of money to these roided talent chads and they don't really do what he says either. Like he wanted them to do lots of jumps and they wouldn't.

>>41027220
So are you a holder?

>>41027268
thanks :)

>>41027284
i will be once they get the paper work in

>>41027284
>open record- 300kg
>junior record 300kg
>teen 3 record 260kg
????

>>41027306
national u retard

>>41027325
that is fucking usapl national you retard
its not hard to look this shit up m8

>>41027306
hes teen 2 lmao not 3

>>41027325
thats all nats

>>41027306
im none of those classes

>>41027339
oh ok me retard sry

>>41027360
congrats lad

>>41027360
gj
what's your plan now? 6 months of training then next meet?

>>41027360
we are proud of you

>>41027344
>>41027360
...i knew >:) pretty much a baby, but a strong baby

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Frog is gonna be too cool and famous for us soon ;_____;;;

>>41027415
:(

>>41027415
just follow his youtube to get all the latest tips and tricks
it will be like he never went

>>41027392
yea pretty much, i want to do one this year because its too fun honestly just gotta find out which one and when.

>>41027397
>>41027404
>>41027397
thanks and lol

will be going for the next class record as well

Monday (Legs+Back) Week 1 - Rack pulls(120%+) -> Deadlift(3x1-90%+) -> Squats(Dips belt) -> Leg curls -> Calves

Week 2 - Squat(20x5-100%) -> Abs -> Leg extensions
Wednesday (Bench) Week 1 - Lunges -> Dips -> Shoulder press -> Isolation -> Abs

Week 2 - Lunges -> Bench press -> Dumbell press -> Pull ups -> Isolation
Friday (Back+Legs) Week 1 - Deadlift(1x5-100%) -> Front squat -> Leg press -> Leg extensions -> Abs

Week 2 - Quarter-squats(130%) -> Strict Deadlift -> Hyperextensions -> Leg curls -> Calves
Tuesday/Thursday/saturday/sunday = Jogging/Sprinting (Two times a week)

cousins new routine to make it from 155x5 beltless to 230 1rm in november

>>41027437
no nationals?
and are you leaving 74 in the past?

>>41027475
yea im too skelly as it is honestly
and idk about nats desu

>>41027493
yeah, might be better to get a few comfy locals out of the way first, usapl nationals just seems like mayhem with the amount of people

Well done frog lad.

>>41027526
exactly, and considering my lifting background is homegym alone this local come was strange for me since so many people were there

but it was easy to adapt to since there was so many nice people

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>>41027540
t-thanks

>>41027559
was anybody mirin ur squats