/plg/ powerlifting general

Sean and bleushoes make this general entertaining

Reposting last thread;

Anyone think it's a good idea to train back 5x a week without rest days inbetween? Idk if this works well or not.

E.g. Bench+Pull-up, Squat+Row, Bench+Pull-up, Squat+Row, Bench+Pull-up?
Also, asked last thread, anyone have experience with Blevins programming?

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>>41129136
>anyone have experience with Blevins programming?

I'm doing his free early intermediate. Been making small, steady volume PBs throughout. Seems like appropriate volume, lots of high rep work and time for accessories to build muscle mass. I'm at roughly 150/92/170 @ 78.

>>41129136
For like two or three sets a day, yeah you'd be fine. If you feel it catching up to you just skip it.

>>41129136
Considering I do both rows and pull ups on the same day and 3 times a week, I think you should be fine if you're doing only one each day. Also test for yourself I never knew for example I can bench 4-5 times a week without any rest and that's the best way to progress before I tried it. I was stuck cucking myself benching 2-3 times a week.

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>>41129133
>>41129133
I dont even post nymire

>>41129226
How much row/pull-up volume do you do?

>>41129292
What's in c6w so it's about 12/10/10/8reps on rows and something similar on pull ups don't remember exactly it varies through weeks.

>>41129251
You'll never stop posting in my heart <3

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gm everyone

>>41129632
it's past 17, but post more qts

>>41129657
>>41129632
Posting fully clothed roastie sluts isn't interesting
It isn't sexually arousing

Its pointless and annoying

Fuck both of you

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>>41129688
says the low test BETA

>>41129688
Why are you so angry, have a girl rejected you recently?

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>>41129657
umm anon it's 10:15am???

>>41129226
>>41129220

Thanks, is there anything wrong with spending the whole time with exclusively higher reps? Not sure what effect it would have.

Eg. 3x10-12 of a back movement every day, 150 reps per week. Adding a set to everything each week and then cutting down to 2 sets and adding weight? During this, I'd keep the weight the same every time.

w1. 150 reps
w2. 200 reps
w3. 250 reps
w4. 100 reps (increased weight)

Not sure if there's some better way to progress?

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Should I look up, down, or forward when doing high bar squats?

>>41129772
>Thanks, is there anything wrong with spending the whole time with exclusively higher reps? Not sure what effect it would have.
For assistance exercises not at all. I always keep my chest flies at 10-15 reps same with tricep extensions or chin ups. As with progress and weight tbf I just do them how I feel like on given day. I just try to keep the reps like I said between 10-15. So if I feel like I can't do the weight I did before I lower it a bit.

>>41129845

Oh I'm probably overthinking accessory then.

I'd like to just stick at something like 3x10-12 and basically just keep repeating it over and over until I reach 3x12 then progress by adding sets up to like 5x12 sets and when I do those I add weight and go back to 3x10-12. Idk the name, double progression?

Means I won't increase weight on rows/chins for a long time but I'm not sure if this is necessarily a bad or suboptimal thing?

>>41129841
Forward for any squat. Some like to look up as a sort of cue to stay upright but im not a huge fan of that

>>41129841
my preference is look at a point ahead of you in line with your head

so at the top youre looking straight ahead

in the bottom position youre looking slightly up, which reinforces a chest up posture and uprightness IMO

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>>41129841
I prefer to look straight ahead

>>41129731
>>41129734
holy projection Batman

>>41129841
Forward or a bit up

>>41129915
>>41129931
>>41129971
>>41129999

Thanks, was squatting for the first time in a long time today, and I forgot about where to look, so I did it downwards for two out of the three working sets.

It got me worried about my back, since I'm always paranoid about it.

205/140/245 @ 95 kg
Did sheiko for 15 weeks and want to cut to 88 kg now. What program should I do ?

>>41130048
Don't change what you're doing, cutting on sheiko should be fine

>>41129103
I am gay and all my lifts are fake and I like poopoo

>>41130060
What about cutting on c6w :)

>>41130079
Nothing wrong with being gay I like fat cock in my mouth as well

>>41130080
If you cut after the first two weeks and eat at maintainance during the first two weeks, should be doable.

>>41130106
Im a fat retard hahahaha poooooooo

>>41130060
I see you giving advice quite often. What are your lifts and credentials?

>>41130124
More than you phaggot

>>41130140
pls leav

>>41130154
>noko
is this 2004 again

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Finally got to 3x BW deadlift.
Been trying to get this for months but cutting has hindered me.

>>41130154
2004 called

They want their memes back loser!

I'm doing starting strength and shits getting hard. The squats are taking all my energy after working all day. The rest of my lifts are suffering because of it. Should I just eat more? Will caffeine help?

>>41130230
>Will caffeine help?
Yes it helps a lot. Especially if you don't drink caffeine or drink it rarely like me. I feel like a god after drinking some coffee. Don't forget to get some music and hype yourself before lifts.

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Why do I eat a spoon of honey directly after my workout?

>>41130354
Because you're craving sugar and getting some simple quickly absorbed carbs is good after workout so you can keep doing it.

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>>41130387
keep doing what

>>41130516
eating honey after workout

>>41130387
>>41130552
I'm not craving sugar though. Simply filling up those empty and exhausted tanks I guess

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I have a hollow back. 2 months ago I started doing hyperextensions and abdominal isolations, after my lower back was killing me doing texas method thrice a week and riding my bicycle for 20 kilometres every day of the week.
Still riding, but will stop in two weeks time, because I'm moving on educational-wise.

My lower back is still hurting during certain activities, for example during dips.
Also I don't do bent over rows anymore because it didn't feel beneficial for my lower back during these times.

I guess I will have to give it some rest, let those discs heal and continue doing lower back and abdominal isolations, right?

I also do a lot of stretching like the pic in the next post, for months.

My executions are fine. I will post a gif too, you might have already seen it.

Thanks for reading, I've been coming to powerlifting general for a year now and I like looking at the posted gifs and pictures the most.

I did 5x5, Hepburn and now Texas Method. Will do 5x5 again in a month or so.

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Here's the gif

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Here's me doing stretches for lower back

>>41130205
gj virtus jr.

>>41130230
Eat more or just change programming. You have at least some basic competence on the big lifts, now get some meaningful, structured volume in.

>>41130354
Are you a yellow bear with no pants?

>>41130702
no

>>41130662

Learn how to unrack with both feet under the bar, and stop unracking with a split squat.

>>41130655
Stretching your hips is good, but look up "Stuart McGill big 3" and join the cult. Just looking at the first photo I can tell your hips are tight and your abs are weak, but paradoxically I've never found direct ab work really beneficial to correcting weak abs.

Looking at >>41130662 you hyperextend especially on your ascent. You need to learn to brace your abs. Paused squats can help teach this, but your hip/spine mechanics look fundamentally screwy. I'd prescribe front squats and more googling, this time "Chris Duffin how to squat" and watch the whole thing through, pausing to practice what he's talking about.

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>>41130787
Thank you.

>your hip/spine mechanics look fundamentally screwy
I can work with that, just like with the clues you gave me

I always considered deadlifts and squats to be enough training for my abdominals, and also ohp and bent over rows to some extent

When I do rolling triceps extensions with a barbell, am I supposed to keep my elbows forward the whole time? Or can I let them flare?

>>41130693
I was hoping to get my bench up before I switched programs. But it seems SS is bad for bench anyway. Any suggestions for a new program? I was thinking of TM but I don't really know. I'll never be competing or anything. I just come to plg for strength tips. Don't care too much for aesthetics. That said I don't really want to get fat.

Are Nuckols 3 day versions always more volume than 2 day?

So it's a better idea to do 3x intmed than 2x int?

Also how does beginner 2x bench compare to 3x? What does the CGBP do and if I stop making progress with 3x, could it ever be a good idea to go to beg 2x?

>>41130933
>I'll never be competing or anything.
You say that now, I did too. I can only recommend it, it gives you much more purpose and direction in your training. Everyone is pushing them hard but I like the Nuckols programs and if you do the new/improved/heavily modified 5/3/1 it's not bad either as far as providing structure, though you'll need to do a lot of benching and probably up your bench weights a little faster. GZCL programs mostly look fun but for whatever reason no one here runs them and it's a reddit program.

>>41129212
what shoes does he wear?

>>41130702
lel

>>41130516
eat a spoon

>>41130985
Does it matter that my bench and OHP are still novice level? My squat is almost at proficient on symmetric strength. Deadlift is intermediate, OHP is close to intermediate, bench is like half way to intermediate. I know you're supposed to get to intermediate levels before you switch out but my lower body is way more advanced then my upper body. Should I just stick with SS a couple more weeks and just eat more and take caffeine?

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I do 1x5 every wednesday on deadlifts. Since I've been getting grip plateaus I'm doing mix grip. The question is should I alternate the grip (changing supinated right to left hand every week) every week or keep it the way it is? My focus is to lift for health and longevity so how would this affect me?

>>41131059
That's pretty common. And I don't think a few more weeks of grinding out 4.5 sets of bench per week will really help much. Do something with more volume, some assistance, and gain some size in the upper body.

>>41131061
Have you tried chalk?

>>41131108
Definetly should but it's hard to buy it where I'm from, so for now I'm trying the mixed grip.

>when you go to make da fried rice and forget da rice

>>41131061
hook grip anything else is a meme

>>41131061
alternate. the shoulders are in different positions during mixed and you'l end up with muscle imbalances

two other options are using straps and training your grip seperately (using the same weight you deadlifted), or sucking it up and using hook grip.

>>41131206
>the shoulders are in different positions during mixed and you'l end up with muscle imbalances

Oh for fuck's sake

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>>41130205
gj anon

>>41131089
Alright. So I should just drop weight and go for reps but continue with the SS schedule? Or do I fuck with it and bench 3x a week somehow. Thanks for the help

>>41131334
>not benching 5 times a week
not gonna make it

>>41131334
Bench at least twice a week, three is perfectly fine too. I would do something more than just 3x5 benching, you're not going to get much further with that kind of volume. More low rep sets and some accessories. Gotta go, other people here can help.

If I stop making progress on 3x beg bench, is it ever a good idea to go to 2x beg? Or do I just go straight to 3x int?

is there a discord for /plg/?

>>41131459
there is a "plg discord" but it doesnt really have anything to do with plg anymore

>>41131479
long as it's got chill people. got a link, or is it private

>>41131366
By going for reps I meant like 8 reps.
>>41131357
I do 8 hour bench sessions

anyone got wendlers krypteia program?

>>41131479
I dont have a link sorry. as far as Im aware tho, its really just a front for escort services provided by a pikey girl living in leeds(uk). so if youre not in driving distance, theres no point

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>>41129103
>tfw have terrible impulse control
>tfw cant allow myself to eat cookies because ill go on a binge and get incredibly unhealthy

I have only eaten 6 cake slices in the last 2 years - I eat one slice at my mum, my dad and my sisters' birthdays. I haven't eaten a chocolate bar for going on 5 years now. I can't even remember the last time I had a cookie - must be almost a decade now.

Feels bad man.

>>41131579
meant for >>41131500

>>41131500
https://discord.gg/CeH6X

>>41131579
She's picky and ignores all your advances if you don't pull 300kg reee

>>41131647
Sounds like a challenge. She the tall Slav who posts underwear pics?

How to fix shin splints

How to squat highbar with long femur, short tibia and short torso ?

I am already using squat shoes and my squat still looks like good morning.

>>41131767
Increase forward knee travel.

>>41131589
Therapy. What else can you do?
Fighting mental health issues alone isn't possible.

Perhaps have one chocolate bar a week. Don't make a big deal of it. Have it and go on with your life.

Then have one twice a week, then 3 and so on...

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>>41131767

Look up at the top of the wall, where it meets the ceiling, but don't arch your neck to do so. there may be some tiny neck travel, but don't fret.

You have to keep your shoulders and chest high, your lower back tight, and push with your legs as you rise. Don't just "stand up" with the bar.

>have someone you respect at gym watch your form and offer advice. man....

>don't eat properly
>get 3 hours of sleep a night
>cardio or lifting everyday
>surprised fail two sessions in a row
>want to blow my fucking brains out

https://youtu.be/-_qMagfZtv8

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>get someone to film you doing squats
>it's from the wrong angle
>realize that your ass crack is showing

>>41131964
Upload pls?

>>41131663
no thats frog :^)

tfw finally making gains, thanks candito 6 week.

Bench has skyrocketed, i started on 107.5kg x 1 rep, just finished 3rd cycle and hit 115kg for 3 reps.

I disagree with people who say C6W is bad for bench.

>>41132283
people who say that usually have at least intermediate bench ;)

>>41130957
>Are Nuckols 3 day versions always more volume than 2 day?
I'm not entire sure, but I think they're fairly equal. Higher frequency is better for most lifters tho.
>So it's a better idea to do 3x intmed than 2x int?
Yes.
>Also how does beginner 2x bench compare to 3x? What does the CGBP do and if I stop making progress with 3x, could it ever be a good idea to go to beg 2x?
CGBP is a good bench variant that shifts the emphasis a little bit.
No, most likely not.

>>41132330
Symmetric strength says I'm proficient now :)

I have always have a awful bench I am just happy I am making progress again, nothing else I tried worked before.

>>41132373
>Using a website to tell you how advanced you are instead of your ability to progress
Shiggy

>>41132382
I like to use it to work out predicted 1s and try them.

Why do I have learning difficulties

I can't seem to learn anymore. I have to drop out because I'm not learning.

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https://www.instagram.com/p/BTE_zJFlZj6/

>blast dat ass!
>powerbottoms!

>>41132609
Is it me or is Fil looking
L E A N E R
E
A
N
E
R

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>>41131980

Sure, but it's pretty bad form, even I'm seeing it.

>>41132706
>that form
>that hair
>that fat
>that babby weight
Ewww

>>41132706
holy fuck you look like stereotypical basement dweller, I'm surprised he even agreed to record you instead of laughing at you.

>>41132706
good depth. work on your buttwink. train felxibility and mobility. keep your head up, youre slightly looking down at the bottom

>>41132728

The only thing I can object on is the weight, it wasn't my working set.

>>41132743

>you look like stereotypical basement dweller

I am. I'll probably cut my hair somewhere in the near future though.

>>41132765

Thanks.

>>41132660
L E A N E R
N
D
T H I C C E R

at the same time. he might be moving into g4p after getting fucked over at euros

>>41132706
Keep your chest up and wear it proud. You're crouching. Good depth

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parallel or nah?

>>41131550
Not yet, waiting on one of you nogs to buy it and spill the beans

>>41131767
After the initial hip break to start the lift, try to keep your pelvis forward.

>>41132875
you need to wear more fancy gear. basketball shorts, no equipment and bland shoes with a raised heel wont cut it

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>watch Rippetoe's video on the RDL
>try to emulate the movement with a broom
>turns out I have no mobility

>>41132875
Yeah, your memurs make it a little tough to hit depth clearly, but that looks good

>>41132765
>>41132836
>Good depth

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>>41132875
It's debateable. I would go lower if I were you.

Memes aside, do any of you guys actually do chin-ups? I can do so much weight but not on pull-ups.

Wondering if I should forget the chin-ups meme and just do pull-ups? It also gives a joocy forearm pump since it's what fails first.

Idk if it's reasonable to treat chin-ups as the push press of pullups. I.e. When I can't do any more pullups, I switch to chins for a couple extra reps?

>>41132916
It's easier with a little weigh as resistance imo.

>>41132980
I feel better now

>>41132875
It's depth

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>>41132373
Symmetric strength says that I'm elite.

>>41132706
please stop taking the bar for a hike
https://www.youtube.com/watch?v=MCLOiyIUrkc

>>41132875
depends on the referee. I don't think hip crease is blow the top of your knee, but live a referee might be more forgiving.

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>>41129103

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>>41132875
>>41133005
Actually nevermind, it's like 2 inches high

>>41133022
>>41132875

>but live a referee might be more forgiving.
i would go the other way
we have the benefit of staring at a still photo, would probably look higher in a fast full motion

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>>41133050
THIS IS COMFY COOKIES DELT THAT RIGHT NOW REEEEEEEEEEEEEE

>>41133119
hang yourself

>>41133077
lol no it's not. it's close, but not 2 inches away. maybe 1/2 inch. you really are a fat retard.

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>>41133135
your words hurt anon ;-;

>>41133137
BACK OFF??????

>shave off beard
>gym buddy literally laughs at me when he sees me

Kek, was a good idea right?

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https://www.youtube.com/user/ForgottenWeapons/
name a more comfy and high quality content YT channel

>>41132330
What is considered intermediate?

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LET ME BACK INTO THE PLG DISCORD OR I'M CRSSHING THIS HTREAD WITH NON SURVIRORS

>>41133267
If you don't spam naked pictures of yourself in the main channel, I'll see what I can do

>>41132875
You're good

>>41133267
>>41133303
https://discord.gg/RUawe

>>41129971
What causes him to stall mid-rep right there? I'm a dyel just hitting 200 lbs on 5x5 today and I always stall at the same spot, even since 175.

Thanks!

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>>41133384
that's when the stretch reflex and rebound out of the bottom stop really helping you. that's the weak point of the lift for literally everyone.

Imagine how good plg would have been if fat retard and Sean never made the discord and if trappy-chan killed himself before coming to plg and forcing everyone into discord

Just imagine...

>>41132790
>The only thing I can object on is the weight, it wasn't my working set.
Lad, I hate to break it to u but unless you slapped on 100 kilos youd still be weak.

>>41132972
>Idk if it's reasonable to treat chin-ups as the push press of pullups. I.e. When I can't do any more pullups, I switch to chins for a couple extra reps?

Sure, why not?

>>41131206
>>41131236

He's right you know. Pronation and supination of the wrist affects internal or external rotation of the shoulder.

>>41133519
Marginally, and even less so if you actually pull your shoulders down. If you do any other kind of symmetric pulling it's not something to think twice about for the vast majority of people.

Wait was Esmeralda the mike Patton memer

>>41133509
Idk I thought it might limit back work, what is the limiting factor of a pull-up vs a chin-up?

>>41133432
Gotcha, is there some sort of assistance work that I should be doing to reduce that stall? It feels terrifying to keep struggling like that for all 5 reps in 5x5.

Thanks!

recommend me a program that will skyrocket my squat, im so fucking terrible at squatting

current 1RM 160kg

>>41133616
hahaha

>>41133726
Maaan Ionno. Chinups feeling easier than pullups is much more common than not. I think you get a little more out of your lats on chinups.

>>41133787
C6W, Shayko for dem dere tech gains, smolov Jr for possible injuries/crashing and burning

>>41129212
Im doing his late novice, can highly recommend it so far

>>41133832
What progress have you made with lifts and BW? And over what time period?

>>41133791
I'm actually loling at that whole thread

>>41131006
Adidas powerlift 2.0
not 3.0, cus thats for cucks

>>41133726
>what is the limiting factor of a pull-up vs a chin-up?
Arm flexion strength, pronation elongates the biceps which puts it in a weak state but puts the brachiodoralis in a strong state

The biceps are a bigger muscle than the brachiodoralis hence why most people are better at chinups

Overall both exercises are great, overal upperbody wise it hits nearly everything. EMG studies show that pullups maybe contract the lats maybe ~2% better but overall the chinups has better contraction in every other muscle, from pecs to rear delts. The thing is chinups allow for more pulling weight so more load on the lats than on the pullups.

Protip: do both but if focus is on strong lats do chinups mainly.

Link me.blue shoes YouTube please

>>41133905
the masterpiece - https://www.youtube.com/watch?v=kmdddt5kdnA
Will we ever see such a creating ever again?

Work is tiring and training is boring.

I'm going to bed.

>>41133983
WHERE HAVEU BEEN
are you getting existential crisis again
post more. I miss you. any Qts u speaking to/prospects?
more importantly, how are you? are you fulfilled?

>>41133983
Good night. I hope you find enjoyment in it soon, otherwise what's the point?
Best of luck,

a friend.

In the middle of a monster shit lads

It just doesn't stop

>>41134020
jelly

>>41134007
>WHERE HAVEU BEEN
Work mostly

>are you getting existential crisis again
Nah, just haven't been this low in training since I quit rowing four years ago.

>any Qts u speaking to/prospects?
No, confirmed zero

>more importantly, how are you? are you fulfilled?
I'm doing well, I just bought a car. And I am fulfilled, I actually like my job which is NUTS but it challenges me every day. Boredom is the killer. I like working in this industry.

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>>41134033
maybe do some fun in training then?
I know you yuros enjoy looking at spreadsheets and watching paint dry every session but maybe try something else for a bit

>>41134033
>I'm doing well, I just bought a car. And I am fulfilled, I actually like my job which is NUTS but it challenges me every day.
this is the most important thing. good job friend you are making it.
wait wait I have an idea
why not time for LEANSLEY AESTHETIC COOMEBACK? I found getting shredded and losing my strength was a very good motivator for getting stronger again. Always fun to spice things up. Plus getting lean and re-bulking every once in a while is important and helps to build new muscle mass.

>>41134067
>maybe do some fun in training then?
RTS is way more intense than sheiko but desu it's the equipment

That said, I've just dropped £600 on a new bar, bench and a bunch of large iron plates so training at home is pleasant but there is no social interaction so it's a little tough.

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>>41134080
>RTS is way more intense than sheiko but desu it's the equipment
fun isn't about intensity, it's about doing what you enjoy.

>>41133844
Im recomping at around 83kg. I really like the high frequency, it has helped my form a lot. Plus my work capacity has increased as well, I can now hit volume prs on bench even if I already benched (with less rpe) the day
before. I cant easily compare my lifts since I havent tried to max out yet but Id say on average I roughly increased my rpe 8.5 triple (often times more like a 9 desu) 2kg every 3 weeks.

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>>41134078
>why not time for LEANSLEY AESTHETIC COOMEBACK
But then my super suits won't fit.

>>41134067
I can agree with this

I have an alternate squat and diddy day which is fun and it feel it has helped me too

>>41134147
How you liking rts?

>>41134147
I changed my mind you're not a friend
Friends reply to nice posts

>>41134159
I'm not carrying on with it after May.

>>41134013
>>41134175
No, don't leave me friend!

I also hope I find enjoyment in it. This is far from my first low, and I am enjoying it more now than two weeks ago.

>>41134176
Blaine sumner may be someone better at coaching equipped. Probably cheaper too

>>41134191
Well I lied. I'm a different friend.

>>41134147
wtf this is supposed to be rpe8? how does a rpe10 look for you??

>>41134218
No wonder the intensity is killing him

>>41134033

>Nah, just haven't been this low in training since I quit rowing four years ago.

Don't you live in Ireland or something? Find an amateur rugby club. You'll either have fun or get such a head injury you'll forget you weren't having fun.

>>41134246
Quick reminder this is an equally elaborate rafael character as the last.

>>41134257
Even if he is a character it was way less obnoxious than the last one

How bad or good should my last session 4 days out feel?

>>41134309
Yes

>>41134309
10 being great and 1 being shit I would think it should feel like a 8-9 most of your fatigue should be dissipated by now.

>>41134330
And what if everything feels like absolute garbage? I realize that I didn't get much sleep last night, but the session before didn't feel that much better

>>41134343
dont sweat it lad
i always feel like shit/ actually injured leading up to meets
usually turns out alright

>>41134080
>there is no social interaction so it's a little tough.
Ben Rice livestreams to cope with that.

>>41134343
Make sure you eat a shit ton and get 8-9 hours of sleep leading up to the meet. Try to scrub off as much fatigue as you can cuz you seem to be fatigued. Do you have any more sessions leading up to the meet?

>>41134363
>>41134080
make it happen fella

>>41134067

>blue sign
>Not paying more attention to the excellent masonry of that brick path

Gay.

>>41134363
id absolutley love an Isley stream. Ive tried to push him to do more on yt as I find him highly entertaining but for some reason he doesnt want to do it. Imagine the yt banter he could create with his edgy opinions about the IPF and roiding nattys

>>41134366
This is my last session. MA said I can do some light GPP like 2 days out, but I don't think I'm gonna do it

>Eating
I'm trying man, the lack of volume has completely destroyed my desire to eat

>>41129742
Strong eyebrows. Love it

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what is your training today plg?

>>41134398
>destroyed my desire to eat
That also may be affecting you in making it these sessions shit. Id definitely reccomend skipping the gpp session. Youve got 4 days so you should be ready by then as long as you dont do anything stupid. Sleep and food are #1 now.

>>41134411
Nothing, skills test on saturday for project momentum. Then new training cycle leading up to my meet starts monday.

>>41134411
Bench: 230 3x2
Squat: 250 2x2
Deadlift: 305 2x2

>>41134415
I'm trying to stuff my face to counteract it, but it's getting so bad that I'll still feel hungry but if I try to eat anything else I'll puke

>>41134411
>>>>>>>5x7 on bench
what fucking sheiko even is this holy shit

>>41134396
>Imagine the yt banter he could create with his edgy opinions about the IPF and roiding nattys

If only

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Did (((Sheiko))) claim another one?

>>41134411
5x3 paused squats followed by an amrap and that weight

5x3 deficit deads

Some leg press if I feel like more volume

>>41134514
Did alcohol claim another one (i.e. you the alcocuck)

>>41134592
Chuckled

>>41134097
U trappy2.0 now?
Kys

>>41134097
U trappy2.0 now?
Kys

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Guys where can I find this girls instagram or something

/r/Ing westside pdf or dp link

>>41134391
>excellent masonry

literally everywhere looks like that in the uk lad. its nothing special

>>41134769
hey let's meet up and fuck

>>41134775
a-are you a girl (boy)? pls respon

>>41134813
I can be either

>>41134828
where you at bby

and this better not be memerelda. if you try that shit again I'll smash your fucking nose in you gypo bitch

>>41134864
What do you mean... Again?

Whats considered the cutoff for a strong deadlift at 120kg bw here?

>>41134888
300kg

Alright boys what am I neglecting?
>Monday
Squat
Bench
Close Grip Bench
RDL (moderate weight)
Hammer Curls

>Wednesday
Sumo Deadlift (heavy)
Bench
OHP
Barbell Row
Hammer Curls

>Friday
Squat
Bench
Incline Bench
Conventional Deadlift (moderate)
Hammer Curls

>>411349
Thx thought it'd be higher Tbh

>>41134908
Rate of progression, gf, mental health, a job etc

>>41134908
this is basically my routine except not sumo and the second dl moved to saturday. I do rows and back extensions on saturday too

>>41134888
600

>>41134869
you know what you did

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Do you know what Filip should do?

He should post more qt selfies to instagram. He is nowhere near as vain as I'd like him to be tbqhwyf.

https://www.instagram.com/p/BNcbq-LjmU8/

>>41134976
no?

>>41134963
>Rate of progression
Arguable: sure my bench and deadlift is questionable, but I'm talent-chad as fuck on squats
>gf
Nope, I spend time with her everyday and we sleep in the same bed 5-6 times a week. Only thing that could be better is if her work schedule would let her workout with me.
>mental health
I think I'm okay. After watching hours of Molymeme I've come to the conclusion that my life is pretty great because I don't have any of the childhood trauma that he and his callers have.
>job
Full time student, and don't feel like working.

>>41134964
I have an irrational fear of doing back extensions. It just looks wrong to go that direction while using weight.

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Hullo friends.

I'm a twink with shit lifts who only """"powerlifts"""" so I have an excuse as for why my legs are eighteen times bigger than the rest of me.

Ive been stuck with S/B/D of 130/65/135 for the last 6 months (no joke)

Bit fed up with my spectacular lack of progress, which I'm sure is just because I dont eat enough.

What kind of surplus do you friends bulk on? And how clean are your diets usually? I really struggle just to hit maintenance eating clean, let alone a surplus.

Am I the only one who misses pprincesa trappy?

>>41135063
I miss people too. We all do.

>>41135028
The rest was memeing but when I said rate of progression you are not specifying how you progress in numbers per session

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>>41135050
Are those lbs anon

>>41135050
Don't fall for the huge surplus meme. Go for a 200-300 calorie surplus and lift hard. You'll make progress with time. Also do a lot more upper body volume.

>>41135050
>who only """"powerlifts"""" so I have an excuse as for why my legs are eighteen times bigger than the rest of me
kek
its another one of those
>my legs are fucking massive lads
you are just small all over

dont worry about eating clean

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>>41135077
Haha no. I'm not *that* pathetic.

>>41135078

Would Greg Nuckol's beginner bench be good for increasing volume? At the moment I just do bog standard 3x5s.

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>>41135076
Bench (and close grip) is knuckles 3x int, squat is a modified sheiko int small load, deadlift is pic related since I recently switched to sumo and don't need prioritization yet.
The other accessories are fairly linear.

>>41135105
Sure, but do some accessory work too. Also switch to then 3x int med bench when you stall. A fast progressing program like the beginner will make you stall hard eventually, especially if you don't have much mass.

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>>41135050
Ive been following garagebros advice on bulking. bretty good shit t b h

>>41135028
I dont do them with heavy weight, just a 10kg plate or a band or something. they make my back feel great

>>41135078
Disagree with 200. Dr Mike "Juden" Israel says dont bulk on anything less than 250. Ideally 500

>>41135133
>they make my back feel great
Alright if my gym ever decides to fix the back extension thing I'll give it a go. Also, that shake sounds vomit inducing.

>>41135158
I put it in soup instead. its not bad

>>41135171
Are your shits even solid if you consume that much olive oil?

>>41134888
something like 370kg+

>>41135186
I also consume alot of food so it balances out. my shits have been more "oily" but I eat enough fibre/veggies that its not that bad. also, babywipes are your friend :^)

>>41135219
>babywipes are your friend :^)
They're a luxury my friends just don't understand.

>>41135234
Bidet > baby wipes > posh textured toilet paper > toilet paper > leaves > your hand

>>41135133
>15tbsp olive oil
Sorry, is this a joke? What even is the point of eating so much pure fat?

>>41134732
bump

I've been feeling lonely today

>>41135266
Calories

>>41135266
It's for autists

>>41135282

I always figured that all you really wanted was protein, fibre and carbs, and that sugars/fats were just an unfortunate side-effect of eating so much

i didnt think there was any point in just eating fat

am i mistaken? i dont really know anything about nutrition

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Does anyone here do anything specifically for their obliques? If so then what?

>>41135320
Fat is vital for being alive. You need fat for hormone production such as testosterone.
You'd die without some fat.

>>41135320
Fat has a role to play. However protein and carbs are much more important in pl

>>41135331
Im not gay, so no

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>>41135338
>you'll die without some fat
>solution: 15tbsp of oil every day

>>41135266
I think garagebro has a feeder fetish desu. He probably jerks off to the thought of all of the twinks he has caused to become incredibly fat thanks to his "advice".

>>41135331
If I was gay I'd probably do side bridges and maybe one armed farmers walks

Both are good for your spine health according to McGill so idk

>>41135377
>he has caused to become incredibly fat
i think you mean leaner everyday

>>41135393
Well if a fellow faggot *wink* says it's good then I'll try it out.

>>41135407
>>41134864
So we having a threesome?

>>41135415

not really /plg/ related but i had my first threesome last week actually

it was pretty fun. me and my partner enjoyed it alot, i think the third guy felt a bit left out because we didn't really know/care about him tho.

>>41135430
I've probably talked about lifting once this week so idgaf

MMF or FFM? What are you?
Seems kinda cucky

>>41135445
MMM lmao

i was in the middle so i was pretty happy - i got the most attention

>>41135255
Ive used a bidet at my grandads house. fucking god tier lad. I do baby wipes + shower my butthole as a substitute if its really bad

>>41135377
Im not fat tho lad (atleast by plg standards kek)

>>41135464
ooooh is this hank? Fair enough I guess, glad you had fun lol

Crossfit chicks are snatching more than me reeee

>>41135468

Shhh don't ruin this for me

>>41135476
Put your trip back on Panzer

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>>41135486
>its currently 0054 in the uk and gbro is in bed

nice try tho kid

>>41135133

this has to be a troll
I tried 2tsp of oil in a shake last time and I couldn't stop gagging???

It makes the shake taste awful and have an awful consistency???

>>41135513
that means nothing Tbh
im in the uk too and have work in the morning, and as you can see im still here

>>41135521
as I said before. I put mine in soup. but if gbro can do it, you must just be a giant pussyboi

>>41135554
>>41135513

Yep. Fellow insomniac moron checking in.

>>41135554
unlike us, gbro is a responsible adult

>>41130655
Foam rolling lower back and quads

>>41134343
Sleep and eat man

>>41134411
>9x20 bench
>a fuckton of tricep and peck accessories
>a buncha curls

Also ow mein quads from Monday...

>>41135572
>>41135576
good to see the lads standing guard in mericlap hours
dont let them talk shit about our boys lol
im off to bed now Tbh

>>41135638
kek goodnight lad

>>41135476
crossfit chicks should snatch more than weightlifters since they don't have to worry about WADA

>>41135663
>>41135638
>>41135572
Fellow insomniac reporting. Will probably fall asleep at 5 and be up nice and early for 7.
As usual...

>>41129103
Meme lifting

>>41135679
how do you lift on 2 hours sleep?

>>41135690
>plg
>lifting

nah we just drink olive oil and bully eachother m8

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>>41135690
You don't even know the half of it.

Basically use caffeine for everything

>>41135690
Not him but it's called DOING WHATEVER IT TAKES, RIGHT BABE?

>>41135707
>bully
Its called banter you wee shite

My quads are very sore from Monday's squats, how can I make them less sore by tomorrow's session

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>>41135748
REEEEEEEEEE STOP BULLYING MEEEE

>>41135757
foam roll and stretch

>>41135757
Fuck away off
This is brit insomniac support hours lad, wait til weve fallen asleep

Just get moving and warm up and youll be fine Tbh

>>41135757
contrast shower and go for a walk

>>41135757
Eat lots and sleep to heal up

Foam rolling and stretching are memes

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I have no clue how programming for powerlifting works, but i'm trying to get started on Wendler 531 and after filling out all the info on the excel sheet

>pic related

it says 3x3 at the top, but then it says rep goals

wtf do i do? do i just do 1 set of each weight thats listed, do i do 3 sets on every weight thats listed? do i do 1 set of each weight and on the last set hit the rep goal?

idk wtf im supposed to do

thanks in advance faggots

>>41135803
>faggots
Stop that

>>41135769
Okay

>>41135792
I already walk a ton anyway but I'll do the contrast shower

>>41135801
I guess I'll eat a lot too, just gotta make sure I don't eat right before I lift tomorrow and throw up again
>tfw bad digestion genetics

>>41135812
>tfw genuinely miss pooptine :(

>>41135812
sorry

>thanks in advance heterosexual men

>>41135824
I would disagree with most of his stances on things but he was a good lad Tbh

>>41135757
Sleep is the most important

>>41135819
No eat today then sleep lots and it should help.

Eating before a workout is too late

>>41135824
Me too he was a good guy why did he leaved us? Trapple killed him ;-;

>>41135850
Alright well I'll see if I can get like 7 hours in which is a lot for me, also I hope I have an appetite after gym

I love eating but bulking always fucks with me because when I consistently eat over maintenence I get very nauseous all the time

>>41135856
What a final stand tho
Not many go out like that

The last Brit to post wins

I may have to be up early but I will win

>>41135883
Got a TV license for that knife?

>>41135883
I may not win but by fuck am i going to contribute
Said i was going to bed half hour ago kek

>>41135883
mate. I dont have to get up at all tomorrow. you cant beat me

>>41135916
why not

>>41135906
don't tell the gabbers but I ain't got an ol liceroo I just streem nitflex

>>41135923
easter holiday

>>41135943
lol u high school?

>>41135964
uni

>>41135943
Likely story of a neet

>>41135964
>highschool
Laugh at the ameritard lads
These are brit hours now, on your way

>>41135940
expect double decker police cars at ur door any minute ya fuckin monster

gooing to bed lads

>>41136014
Night lad
Better luck next time

>>41136014
gnight lad

>>41136006
>neet

n-no. what do I win for staying up? is it tendies?

>>41136014
Nite m8

>>41135964
Wtf is high school

>>41136010
Reeeee

>>41136027
Just the undeniable success of getting the last word
You want to be a winner dont you?
Well worth it Tbh

Going to bed. Got to be up early so I'm fresh and rested while I pray towards Mecca.

>>41136078
gn

>>41136078
>muslim
>brit

I hope you dont wake up in the morning tBh

jk goodnight mate

>>41136085
Hey you got your good night
Off you pop

You lads have kept me up long enough
Actually away this time
Dont let me down oil soup

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>>41136085
>being a good sport

>>41136118
>taking my brit-trip off
Kek
Trip on insomni

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>>41136133
yes... insomnibrit

Out of interest what one is dino?
Oilsoup brit right?

>>41136164
I keked

>>41136164
fuck off shawn these are comfy brit hours

>>41136151
>>41136133
Nice samefag tiredbrit

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Take a bed selfie lads

>>41136184
Kek
Im on to you

>>41136200
Is this really a Brit?

>>41136186
Apologies
Slanderous Mistakes were made

Northerners aren't Brits

Fock off

>>41136209
Why would you doubt thats a brit?

>>41136193
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