/plg/

>>41158732
First for GDEs need to try and progress slowly

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>>41158732
Mike and kelly approve of this thread

Tiredbrit signing out

Singing in.

Slept a total of 7 hours over the past 48
41 hours of being awake. Not even tired.

Mentally that is. Physically I am destroyed.

>>41158986
You need to get away from screens to let your brain calm down

>>41159007
I do mostly but yeah you're not wrong

When doing deficit deads should they be heasy or lighter?

I do heavy for more carry over to breaking the floor on a big deadlifts. Does this make sense?

>>41159035
night lad. keep us safe from the americlaps

>>41158732
so what's the actual differences between doing 3x4 and 6x2? it's the same total volume but wouldn't the 3x4 be more difficult or is that not true? with 6x2 you have the opportunity for more rest.

>>41159156

It's not really well known. In the literature there is a lot of consensus on 2-3 reps developing strength and 8-10 for hypertrophy.

So when you put it to people, what would be better for bodybuilding 3x10 or 3x5 they will always say 3x10.

Then if you ask what is better, 3x10 or 6x5? There is basically no consensus. My experience is that 6x5 is superior in every way, and more difficult I would argue.

>more rest

You could have 5 minute breaks between the 3x10 and 1 minute breaks between the 6x5 so not necessarily.

>>41159156
The 6x2 can be done with more weight

There may be benefits to the more time under stress from the longer sets but I'm no expert

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I claim this thread for FREEDOM

>>41159298
>you will never compete for your country again

Feels bad man

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holy shit tBh

this one might take the cake for most boring workout ever.

what did you guys train today

>>41159358
I rested so hard today. Gonna rest even harder tomorrow

sup lads

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>>41159358

You know what I did bby ;)

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>>41159298

>>41159396
How is that knife ban coming along? ;^)

>>41159396
Its far too late for them to ban guns now even if they wanted to

>>41159410
Even our troops aren't allowed guns

>>41159201
i was going to do 3x4 but wasnt confident with it so i tried 6x2. i was right though, on the last set i had to lower the weight.
>>41159286
maybe i cheated then

>>41159396
how much of this is because of our massive population though ? not saying it isn't a problem

>>41159396
PSA the places with the most gun violence in the US have the most gun control.
TLDR
Gun control doesnr work commie

>>41159585
That's because it's too late and there has been too much gun access. The laws don't work on a broken foundation.

Our latest terrorist attack involved a knife...

Do u ever just lurk Instagram for lifts e.g. Tom Martin and get a little depressed when he front squats like 200kg faster than you can even stand up?

>>41159396
don't you have a television permit to renew?

>>41159681
Luckily I can watch my television today knowing that 0% of the energy required to run it was from fossil fuels

https://www.google.co.uk/amp/www.bbc.co.uk/news/amp/39668889

Catch up, americucks.

>>41159725
>hurrr fossil fuels are le ebil

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>>41159734
hm, cause your political powers said so right?

typical fluoride gargling brainwashed Americuck

>>41159775

Please keep shitposting to a minimum, cunt.

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>>41159785

>>41159641
No its because gun control doesnt work. When the dumbass aussies bought back all their guns, the violent crime rate didnt change. Stay cucked euro trash

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Hey im not a powerlifter since I've never competed but I do train on a strength program and have for years. My question is do you guys do any conditioning? And if so is this an acceptable routine?
Day 1 am sprints pm military press(heavy) bench, shoulder accessories
Day 2 am prowler battle ropes pm deadlift(heavy) squats posterior accessories
Day 3 am sprint
Pm Bench(heavy) military press, chest accessories
Day 4 am prowler, weighted bear crawls
Pm Squat(heavy) deadlift, quad and glute accessories
Day 5 am Farmer's Walks, battle ropes
Pm Light Military Press Light Bench press chest and shoulder accessories
Day 6 am no conditioning
Pm light squats and dead and posterior and leg accessories

Any feedback would be appreciated

>>41160171
Do you want to do powerlifting?

Age
Height
Lifts
Bodyweight

>>41159358
4x2 bench then 1x8 @ 97.5kg
3x5 pendlay row @85kg
3x5 ohp @52.5kg (lel)

Starting a new cycle to bench is light today. Had a very poor sleep so amrap set was shit

>>41160171
What do you specifically do for your conditioning? Time, sets, distance, weight (in the case of farmers walks), etc

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>>41160213
I'd like to do a meet but right now I'm trying to get my conditioning back up for a job.
26 y/o
5'10
Deadlift 545x2 Conventional
Squat 455x3
Bench 365x1
Military Press 280x1
Powerclean 305x1
Front Squat 375x4
205-210 lbs don't know bf% but you can see abdominals

Can i get a quick rundown on
G A I N I N G M O M E N T U M?
A
I
N
I
N
G

M
O
M
E
(spam filter)
N
T
U
M
?

Mike T has a pretty impressive resume of lifters and I have basically no idea what he actually does

>>41159573
It's because of niggers.

>>41159641
>Our latest terrorist attack involved a knife...
... and was committed by a non-White

Has anyone ever read 'Hooks and Feelers'

I want to discuss this short story

>>41160307
why is she near a food service station thats disgusting

>>41160307
>conditioning back up for a job.

Not another paramedic I hope?

>>41160400

Big on autoregulation and using it to modify existing programs. In his words, the rifle is the program (sheiko for example) the RTS system he developed is the scope you use to get the most out of the program.

Sounds gimmicky to me and a lot of it boils down to fine tuning the amount of volume you can do. (i'm definately not knowledgeable on the topic and am open to others explaining why that is wrong.)

>>41160496
Maybe you should get some real friends so you can discuss it.

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>>41160759

>>41160285
Mostly distance and weight progression sprints are intervals
>>41160544
Close fire department

What's the difference between Project Momentum '16 and '17

>>41160544
Your probably going to get a lot of essential services guys pop up its hiring time for recruits

>>41160868
17 is way less frequency and volume and more intensity

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>>41159298

>>41160944
>your

>>41160979
NE and KS arrows pointing to the wrong States
> they're called Runza

>>41160997
Sorry you're

>>41161024

Your
>(you)

>>41160307
Those are decent lifts. Look into Matt Wenning he does alot of training for firemen

>>41161052
I've trained with him before.
He's kinda annoying.
One time he bragged on Facebook about how he broke his leg when he was 8 and that's why he laughs at people who say they can't squat because of injuries.

>>41158732
Can I get a form check?
P.s. watch til the fucking end for the good part
https://drive.google.com/file/d/1_cDSaV-6wV10Dj0N9QATWGCLyAA752nbZA/view?usp=drivesdk

>>41161171
Aren't all guys from westside annoying?

>>41161171
He was hit with a car. He didnt just break his leg

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>>41161183
Eh kinda. The group my dad lifts with at westside is pretty alright. Much less iron life than most Westside guys.

>>41161178
What the nigger

>>41161199
Did I do good minus the almost passing out

>>41161178
>deadlifting in the squat rack

why?

>>41161326
No platform or floor space

How much do you think Ray Williams could squat equipped?

what is this called?
https://www.instagram.com/p/BPOc0PBlUXu/

>>41161613
That's an instagram link anon

>>41161613
failed box squat
and unfunny editing

>>41161613
is the rock actually handsome? not tryna shittalk him, and i know he is swole as fuck and famous and rich and he has white teeth what other part of him is so good? still above average but not most handsome in the wirld

>there is a thread full of people who believe deadlifting is bad for your spine
>several of them admit to pulling 3pl8

You'd think in a world where there are now more 1000lb pullers than you can count on one hand and every gym has someone who can pull 600+ that these people would figure out spines aren't made of glass smdh

>>41161817
>there is a thread full of people who believe drinking is bad for your liver
>several of them admit to drinking only once a week

You'd think in a world where there are now more moonshine drinkers than you can count on one hand and every bar has someone who can drink 30 beers that these people would figure out livers aren't made of glass smdh


argument doesn't really work lad

>>41161944

But livers aren't made of glass, retard. Drinking a beer a week wouldn't even register.

The fact is, if deadlifts were bad for your back, they would cause injury long before one was able to train their deadlift up to 600 lbs.

>>41159358
Alex, can you tellme your sterngth progress thorugh the last 12 months. Aren't you the guy who posted the webm of a severe goodmorning squat some time ago? Im not really into trips, just curious

>>41161944
It's a widely accepted fact that drinking is bad for your liver, but deadlifting is a staple in physiotherapy. Duffin has stated word for word that if you have an old woman who can't bend over and pick up a shopping bag, the first thing you do is teach them to deadlift

A 50 year old man with a 500lb deadlift will have a healthier back than one with a 225lb deadlift

>he can't drink 30 beers
liverlets out

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>>41162151
>Alex, can you tellme your sterngth progress thorugh the last 12 months
sure. I know for a fact that this spreadsheet is accurate, I'm guessing with the dates though. all in pounds
squat 545-562
bench 330-365
deaadlift 535-600
bw pretty much constant.

>Aren't you the guy who posted the webm of a severe goodmorning squat some time ago?
nah that's twink alex.

Nuckols beginner 3x bench Texas method squat and dead - yes / no

310 wilks with shit bench

>>41162715
yes

>>41162737
Cool beans

>>41162174
shut up manlet cuck

whom else /smallarms/ here?
>48 inch chest
>29 inch quads
>16.75 inch arms cold

half the lads at my gym are tradies with 20 inch arms and i look goofy baka

>>41162916
16.75 inch arms are big unless you're way over 6ft
Also 20 inch arms are either fat or steroids

>>41162916

I have 108.5cm chest and 42cm arms.
According to "natty potential" calculators my arms are big for my size and height, but I just look fucking tiny desu.

also I only have 60cm quads l-lmao
182cm height

>>41159201
This is speculation but imagine that you've got your muscle fibers and that their conglomerate effort determines the amount of weight pushed. for instance, someone with absolutely no lifting experience can drastically improve their 60lb max on bench to 115 over the span of 2 weeks simply by refining the muscle movement. My thought is that in combination with muscle fiber recruitment for the exertion, the total amount of muscle fiber available for it (mass) have a net amount of energy to exert. So when you exert 3x10 for instance for hypertrophy vs 6x5, what happens is that your 10rm for the 3 sets is more dependent on the amount of already trained muscle fiber's energy rather than the 5rm being more heavily dependent on muscle recruitment. what happens in this situation is that those microtears that occur in the muscle fiber happen at a much faster rate with lower rep ranges than higher rep range, not only because the weight is heavier but because their is a higher probability for those muscle fibers to be damaged by the lift and then move on to rely on the less exerted muscle fibers. this trains for strength far more efficiently and also makes for more mass gain.

I haven't read anything about scientific literature on this so I might be absolute off my rockers wrong but If someone out their with the interest would look into this would be interested it might be beneficial. also, with programs where you have a phase of High volume, maximum fatigue followed up by less volume, higher ratio fiber recruitment (strength) I think the point of high volume in the first week is to damage the muscle to the point where it recruits the remainder muscle fibers for the exertion. Sorry for typos but My gf broke up with me and I'm 1/2 way through this bottle of jack.

>>41163299

High reps(10+) mean the first few reps barely have any training effect if any, and just exhaust the slow twitch fibers and your cardiovascular system which basically don't
Fast twitch fibers are activated the most when you are struggling the most.
BUT, regardless of weight or load used, you will recruit all the fibers in your muscle if you do a set to failure.
Yes, even if you do 60 rep pushups to failure, you will have a hypertrophy training effect.
It will just be exhausting and not very strength specific.

>>41163337

In short, your body can't tell the difference between whatever weights or resistance you're using, it only knows effort.

So, in theory, if someone were to rest pause on something like for example a bench press after going to failure on a 20 rep set, and only managed to do 3-6rep mini consequent sets, those mini sets would have a real high strength specific training effect, because your muscles are forced to push as hard as possible due to exhaustion.

"volume" calculations don't work well with this though.

>>41163299
>>41163337
>>41163399

myo reps and rest pause pretty much cover your point i think

Why are joggers so retarded
Like what are they hoping to achieve

>>41162174

What the fuck is max every session and over what period was that?

I need a bodybelding accessory I can do for a few sets at the end of each bench session (3x week). Its either curls or lateral raises, I'm thinking lateral raises since I already do direct back work 5x a week and get arm work from that?

Lateral raises worth doing?

>>41163758
dont just throw in some random exercise, rotate things to always be targeting a weak spot

>>41163758
Why not both?

>>41158754
>First for GDEs need to try and progress slowly
>First for GDEs need to try

Fixed

>>41163781
I already have a main lift and an accessory to target a weak spot. This is just for the sake of hypertrophy somewhere that doesn't require much effort.

>>41163884
Do bis get more work from pulling than side/rear delts get from pressing/pulling?

>>41162916
I have a huge ass and legs and chicken arms because all the routines emphasize squats

>noodle arms

JUST

>>41162916
you are literally me

>>41162916
thought I was bad

>43" chest
>14" forearms
>14" upper arms
>27" legs
>6" wrists

>>41163758

Just do both, they're easy enough that you can superset them if time is a concern.

>>41163994
Is it even worth tracking weight for these or should I just keep doing it until I feel like increasing it?

>>41161337
There's floor space in front of the rack you thick cunt.

>>41164017

I'd start with sets of 8, work up to sets of 12 over the course of like 3-4 weeks, then add weight and return to sets of 8. It'll get difficult to add weight to those pretty quickly though so don't sweat it too much when that happens.

Imho for small shitty isolations, Paul Carter's 350-method is a decent approach. Start with a weigh you can do for like 20 reps, do 3 sets to or close to failure, increase weight when you get a total of 50 reps. Short rests between sets.

>>41159725
>Luckily I can watch my television today knowing that 0% of the energy required to run it was from fossil fuels
Errr that's not true, we're still using a lot of gas power plants.

Twink Alex? >>41152200

>>41161463
Im not actually sure. It would tske him awhile to get into the groove of it but id bet he rivals blaine sumner if he actually learned to use a suit

>first day after stomach flu
Man, losing 3kg in three days sure fucked me up. Went down from squatting 170-180-170-170x5 relatively easy to 3x6 with 140kg. Hopefully I can LP my way back in a week or so.

>>41164068
>>41164247

i just did myoreps for hypers and v grip rows

set of 20/25 followed by 5x5 with 10 second rest periods

may stick with this for a bit, took no time at all and if the science of 'effective reps' is true then its a winner

http://borgefagerli.com/myo-reps-in-english/

>>41164657
its awful isnt it, i just had a week off from training due to illness, dropped from 114kg to 109kg, but i spent the week drinking gallons of water with electrolytes and maltodextrin and made a gallon of soup with rice blended in and a ton of sodium which ive been putting thinly sliced steak in, so i actually managed to add weight today

What happened to nuckols old programs?

>>41164671
Just read the article, you think it's worth trying for something like pullups?

>>41164761
everything is worth trying for a bit, trial and error is how we find what works for us

>>41164698
Yeah, I'm working on drinking a lot of water and slowly trying to eat like I did before the flu. My stomach is still acting a bit weird so I'm staying away from eggs and milk for now. The electrolytes thing is a good idea, gonna get some today for my trip to Birmingham. How'd the illness affect your lifts?

>>41164789
i added 10kg to my squat sets and 5kg to my block pulls

just got to pile in the calories via liquid if you have to, and get tons of sodium and water, negate the illness as much as you can

>>41164789
BIRMINGHAM CHECKING IN

>>41164751
Followup: the one i have now only has 7 programs

Where are my

2 8

F R E E
E
E

P R O G R A M S
R
O
G
R
A
M
S

nuckols????

Almost got the hang of leg drive, if I make sure that if I setup correctly my legs are in constant tension and I don't need to actively push.

I notice if I tuck my legs too far I don't get this drive and almost lose my upper back tightness. Why is this? Jw

>>41164827
Good stuff. Yeah, the goal atm is to get my weight back. Strength should come back as a result.
>>41164829
Know any good places to eat? Kek

>>41164881
I get the most leg drive with my shins vertical and legs spread wide out
The way I imagine it is like a spider for some reason

>>41164671
I really want to try his layout of high frequency DUP some time.

>>41164751
What m8?

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how's my start position looking lads?

>>41165201
post stack

>>41165201
For a clean, right?

>>41164671

I actually do this for dips and curls and pull-ups etc pretty naturally but longer rest periods. Not sure if I'm fucking up by making the rest periods 20-30s.

But I'll just do like 12 or so dips with one in the tank, then wait however long for another three then wait again etc. usually it's 20-30s

Idk if this is the same sort of principle.

Over time, I just try to decrease rest periods to the minimum which is about 15s then increase weight. Probably not good for maximal strength but it feels pretty good.


Is what I do called something else?

>>41163681
>Go to gym 3 times a week
>Each session work to an RPE 10 max on one of the big 3
>do a backoff 5x5 of that lift
Did that for like 5-6 months when I started.

>>41165201
Looks good, you have monkey tier arms

>>41165282
myoreps/rest pause

whatever you call it its doing reps shy of failure then doing small sets after

rest pause has been around for ages and is a good way to get more reps in a 'set'

>>41162916
>>41163176
>>41163950
>16inch arms are small
wut

my arms are 15.8 inch at 5'9 and everyone says my arms are huge

I also have a 6'2 wingspan(yes literally chimpmode)

>>41165316
>Go to gym 3 times a week
>Each session work to an RPE 10 max on one of the big 3
>do a backoff 5x5 of that lift
cuck tier ripoff Bulgarian confirmed

>>41165378
Hey fellow chimp, do you have a hard time progressing on bench too?

>>41165596
yes

I bench 110kg and deadlift 235kg

>>41165378
Mine are 15.5 at 5'9 and 6' wingspan and I think mine look small as shit. People tell me they're big, but it's only really the DYELs.

>>41165669
post a pic

might just be bodydysmorphia

>>41165687
>might just be bodydysmorphia

buddy, it's always bod dysmorphia

What fun meme worthy variations should I throw into my next cycle of project momentum.

My weak points are
Just out of the hole, off the chest and off the floor

>>41165755

I'm keeping the deficit and paused deadlifts and paused and pin squats because I have those same weak points and they help address them. Although I may not do the pin squats and do something different. For bench I have the same weak points, gonna replace pin press with spoto press and tng bench with slingshot bench.

>>41165974
Im definitely replacing deficits. I fucking hate them. Im a sumo puller, do you think conventional would be a good replacement?

>>41166020

Hell yeah, conventional is probably the best variation if sumo is your primary stance.

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>>41165687

>>41166020

Paused pulls just off the floor

>>41166033
Ive already got those programmed

>>41166030
>fatceps
Leaner arms look bigger

>>41166025
Stop this

>>41166025
>not paused right off the ground

>>41166030
Dont you have a meet to bomb out of?

>>41166138

(ง •̀_•́)ง

Fite me

>>41166176

Those are already in project momentum.

>>41166030
your arm is big but the fatceps is your issue

consider losing weight

>>41165755
>>41166020
>sumo puller
>cant pull off the floor
lmao

your problem is weak quads, hence your squa

>>41166254
If your sumo pull is quad dominant, I'd say you're not very good at sumo

>>41166254
A good sumo puller will miss off the floor. Sounds like you have shit technique

>tfw chimp tier arms so dont have to pull sumo
feels gr8 tb h, sumo looks fucking stupid

>>41166227
It's tomorrow. ONE DAY OUT HYPE

>>41166243
Will be dropping weight from June to December mang

>>41166364
>one day out hype
You better be stuffing your jew face with matza right now. Good luck lad

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rate my home made lifting straps lads

>>41162162
Deadlifting your bodyweight for reps is healthy and functional. Constantly maxing out will eventually lead to injury. Every real powerlifter knows this. >>41166030

>>41166394
Is that nylon? Looks painful.

/plg/, I won't be going to the gym for probably the next 1.5 months. What should I do? Anyone have suggestion for a body weight routine? I don't have access to a pull up bar.

>>41166473
Why cant you go to the gym for that time¿

>>41166394
Crap

>>41166473
>>41166485
>when you thought people would think you were cool, but they just bullied you instead

this is just like school all over again :(

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Bout to start my momentum skills test
Wish me luck lads

How come Stan Efferding can bench 600+, but Mark Bell can't? Is this truly the power of proper nutrition?

>>41166654
Stan is jacked beyond belief and he was a 275 when he did It i believe.

>>41166666
Those fucking digits, also wasn't Mark Bell like 275-280 for his attempt?

>>41166677
Didnt even notice those, kek. Maybe he was but stan had a lot more muscle on his frame at 275. Mark was fatter

>>41166478
Graduating. I just finished 8 weeks of sheiko, last week of classes is next week and I have a lot of projects to finish.

After I graduate, I have to figure out where I'm living.

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>>41166677
Just look at this. Stan had so much more muscle than bell and hes honestly just more genetically gifted than him imo. If you find a pic of meme bell at 275 he looks doughy

>>41166654
Might have something to do with Mark Bell constantly tearing his pecs

left bicep feels a little tingly after benching. what did I do wrong

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ow mine strap

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>>41166653
Good luck friend

>>41159573
>massive population
The US is mostly empty space brah.

>>41166899
>tape roll £2
>nylon strap £1.50
>£3.50 for shit

>straps off eBay £2.50 free p&p
>last a life time

>>41166998
>>>41159573
>>massive population
>The US is mostly empty space brah.
USA is the 3rd most populous country in the world. Only India and China have more people.
Most of the empty space is unlivable, at least at any great density. Deserts, mountains. California would be too if not for massive engineering projects bringing them water. Also lots of farmlands.
But besides the point of the original poster. ur murder rate is high because we have 40 million niggers and 30 million illegal spics, not to mention 2 million sand nigger mohammedans who do multiple mass shootings every year. The murder rate per capita for Whites is on par with European rates, prior to their rising because they're importing niggers and mohammedans at breakneck speed. Also doesn't have much to do with guns, sand niggers will use trucks and meat cleavers (RIP Drummer Lee Rigby)

>>41166394
Dewd, just cut them, slightly burn the ends, and stitch the ends together to form a loop. Don't make them too long.

strap 2.0

>>41167054
these are all things I had laying around at home. I didn't go out and buy them

https://www.youtube.com/watch?v=3xMhcU2u3rE

>even natty brett gibbs outbenches him

why doesn't he do more tricep work ? his arms look so small

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>>41167315
forgot pic

>>41167233
is frog pinning ???

>Thursday's 20 rep squat top set was 205 at rpe 6ish with my gear
>forgot my belt and squat shoes at friends house
>tomorrow's 20 rep squat top set is 215
How fucked am I? I wasn't really bracing last time so I don't think the belt will matter that much but I haven't squatted in flats or barefoot in many months

what happened to bluesandals?

>>41167320
this guys form is bad

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>>41167513
HES anddicted to recreationale drugs now and is havning to pin 3g of test a week just to maintainn whatever litle muscle mass he has

>>41162174

Holy fuck how are you so strong faggot

what's c6w

>>41167591
>recreationale drugs
shiggy diggy

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How has everyone been? WAWTT? I did some squats and bench + BB upper body stuff. My squat might actually be looking a little better (at least the first couple reps aren't as ugly as usual).

>>41166364
Good luck, senpai. I'm sure you'll smesh it. You better get a 1200 total.

>>41165378

Mine look tiny on clothes, it's ridiculous specially due to my already small frame and narrow shoulders, makes me look tiny on t shirts specially.

>>41167421
you're fucked

just go get the belt&shoes

>>41166653
Things I didn't need to see: that.
Good luck.
>>41167628
You know step ups? Think you could try cuing that motion next time you squat?
>>41166364
Good luck tomorrow, lad.

>>41167632
>be manlet
>have small frame
Guess you have shit genetics there, small frame is a lanklet trait

>>41167702

182cm, 41cm arms look tiny on me and I have fairly strong arms.

I'm fairly certain it's just genetics, I never had any sort of arm vascularity either, even though I'm fairly lean.

>>41167731
post a pic

>>41167628
when will u learn to eat.

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>>41167749

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Best routine for mass?

>>41167795
at a first glance I thought this was isley, then I thought nah too lean

your arms dont look tiny

>>41167804
wrong thread buddy

>>41167804
Project Massmentum

what rep range should deficit deads be done with

>>41167817

I look smaller than even ppl that don't lift.
Makes me feel like shit desu.

>>41167698
>step ups
I've never done those before but I could try it out at some point.

>>41167750
I've cut like 15-16 lbs in the last 2.5 months without really losing strength and am going back to bulking soon.

Princesaaaa

>>41167591
I can't tell if he's memeing or if the internet is really destroying his life

>>41167633
I can't he lives far away and I won't see him till next week

Well shit guess I'll have to use the power of believing in myself

Is the anon doing Mike Israetel's hypertrophy block around?

>>41167871
Do it to understand how to "pull" yourself up, then try to apply than when squatting.

>>41167628
>>41167698
Thanks guys

>>41167964
No bombo bobbo

>>41167993

I like this way way WAY more than no bombo georgo

>>41167854
Lower, same as other close variants of main lifts

>>41167871
why are u cutting when you look like a noodle, you're tall enough that you have to be at least 105

>>41164671
Will try this today

Spent weeks running, get shit sleep and lost all my conditioning in under a week
Back at stage one and so pissed off

>>41167320
just up the dose

>>41167320
dude has egregiously long arms, he'll never have a great bench but his deadlift makes up for it

>>41168075
If you can lose 15+ lbs without losing strength and getting a much leaner point to start your next bulk, why would you not?

The speakers for bench worlds are so fucking bad

>>41168271
why do u need to get leaner to start a new bulk.

and if i liked like you no i would not want to lose 15lbs

>>41168307
its bench worlds
they know nobody is watching

>>41168307
I'm used to bad speakers, but this is unbelievably terrible.

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I love mike tuscherer
Just hit
>385 squat( had more but kneebola kicked in
>235 bench
>500 deadlift
Ended up with a 105lb total pr

>>41168331
Found the fatty t b h

Bulking will put on fat and at some point you'll want to cut the excess fat out. Doing it now isn't a problem. As long as cutting doesn't affect my strength it is not a bad idea to cut.

>>41168429
>kneebola
Kek, this is much funnier than knee aids
>235 bench
>500 deadlift
Holy shit lad found the deadlift monkey

>>41159410
identifying salt
this is salt

>>41159410
More like knife man by AJJ

>>41168933
>AJJ
More like a bunch of Arizona cuckolds

>>41168944
THey may be SJWs but their music is good so I don't care

>>41168429

Good job lad :)

>>41168868
Yeah I lockout just above my knees. Bench has been a mandingo sized thorn in my side ever since I started lifting.
>kneebola
Kek, I stole it from chad wesley smith I think

>>41168429
Yeah I called you a deadlift monkey but like MA said, congrats regardless!

>>41168989
Do triceps and more triceps and arch hard

>>41168996
>>41168972
Thank you.

>>41168972
Has mike sent out a final questionaire or something like that yet? I thought we were supposed to do that after maxing out

>>41169019
>triceps
I tend to fail off my chest though. Shouldn't i focus more on hammering my chest?

>>41169052
Then do a MILLION dips and a HUNDRED flies

Also long pause and wide grip benching will help you

>>41168972
Have you maxed out yet?

>>41169075
I have dips programmed into my next trenning cycle. I'll throw in flies too.

>long pause and wide grip
My shitty commercial gym bench makes it impossible to unrack wide grip, ill throw in long pause though, thanks

>>41169105
Get a liftoff from someone, or if your commercial gym is like mine the bench rack has two rungs, I use the lower rung since I have tiny arms and I can unrack max grip just fine

>>41169123
Ill try that, thanks lad. Hopefully I can leave poverty bench territory behind by my next meet in august

>>41169157
I believe in You anonymous

>>41169037

I haven't gotten it yet.

>>41169100

Did it yesterday. Attempts were

S
480/500/520x (just missed, pitched forward at the bottom, reattempting in the next 2 weeks)

B
290/305x/310

D
515/535/550

40lb total PR, 5lb squat, 10lb bench, 25lb deadlift. If I get the squat next time I try it'll be 60lbs though. Also switching to flats for squats.

On a side note, anybody know any good flats besides just like Chuck's?

>>41169201
asics wrestling shoes

>>41169201
Nike hyper kos are what I wear for squat and diddle. Theyre expensive but theyre great flat shoes, ive had them for 2 years

>>41169201
Mark Bell memes if you want a sole (shouldn't compress like chucks), generic wrestling shoes, sabo deadlifts (these have a metatarsal strap making them better than wrestling shoes)

>>41169201
>On a side note, anybody know any good flats besides just like Chuck's?

I use these guys

amazon.com/ASICS-Mens-Matflex-Wrestling-Shoe/dp/B00Q4V6QVG

>>41169201
I use some low-tier Adidas wrestling shoes I bought in 2009/10. Wouldn't recommend them, but I recommend wrestling shoes.
Matflex 4 if you find them, apparently they're better than 5s.
Marcel has Combat Speed, IIRC, but are slippery on wooden surfaces. Most Adidas don't have rubber over the entire sole, unlike Asics.

>>41169368
Hey what's your bodyweight and lifts faceguy?

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>>41169368
>>41169294
>>41169266
>>41169248

Thanks guys, if I decide I like flats more for squats I'll definitely look into these.

>>41169276
>sabo deadlifts
I've heard good things about Sabos, but I find it hard to justify dropping over a hundred dollars for deadlift specialty shoes

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>>41169391
He weights a bit and lifts some for a few

>>41169403
>>41169276
don't get sabos the velcro on them is trash and doesn't even last 1 year

>>41169391
70kg with a 2 plate squat
you better not bully him, he is trying

>>41169430
WOah that's a lot

>>41169463
That's not many

FYI there's bench press video on reddit's front page. The lifter is using an extreme arch. You can imagine what the comments are like

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Is Mark Bell the king of the GDEs?

>>41169430
Meme stolen.

>>41169555
Link it

>>41169564
>benching over 2 plate in your first year of being a teenager
>gde

>>41169629
>can't bench 600+
>deadlifts the same amount as fucking KBooey
>can't squat to save his life
>all of this while cycling anabolics
Looks like a GDE to me.

>>41169650
He was a way better multi ply lifter than raw. Also he could probably put together a 2000+ total at 275. That's far from gde

>>41169594
https://www.reddit.com/r/whitepeoplegifs/comments/66wevv/nice_set/

>>41169650
youre a retard
you don't get a 550lb+ raw bench if you're a gde even if you take steroids

>>41169629
Reminds me of Donny Shankle, who apparently benched 385 when he was 15.

>powerlifting is a legitimate, respected sport-

https://www.instagram.com/p/BTKHH-0D6dy/

>>41169685
Can you explain equipped lifting to me. People say stuff like "learning how to use the suit", so does it take a lot of practice and finesse rather than wearing 20lbs of equipment and brute forcing it?

>>41169650
>comparing anything to a muh deadlifter
>he wouldnt even be competing in the open category anymore if he still competed

>>41169715
Multi ply is miles different than raw. I think mark did 1100 on the squat 900 on the bench and 700 or something like that on deadlift. He was a very good multi ply lifter. His squat never transitioned well to rae

>>41169710
Arch and wide grip makes ipf bench a joke. There should be a ROM requirement.

r8 off season lower programming

Mon
5/3/1 squat, joker sets

Wed
5/3/1 deads, joker sets

Fri
FSL with SSB
FSL with conventional

Gonna do some Nuckolsgramming for bench and some extra pulls, curls, ham curls, sound good?

>>41169742
fucking retards everytime
how are you implementing this?

>>41169694
God damn those comments gave me cancer. Also "whitepeoplegifs" is a thing on Reddit? I hate that place for so many reasons.

>>41169761

Vertical tibias or heels having to be at least in line with the back of knees, no further than that.

Back actually having to be in contact with the bench.

>>41169761
back has to be completely flat on the bench

aint nobody gripping that wide with no arch

>>41169761
Forearms must go to parallel with bench.

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>>41169851

>bench is parallel to floor
>strongest forearm position is perpendicular to floor
>suggests having forearms be parallel to floor

>>41169880
I fucked up I meant upper arm. I figured you'd get what I meant.

>>41169715
There's some different technique b/c the suit/shirt does most of the work at the bottom of the movement so the bar path and how it feels and how you train will be a little different, the sticking points for the lift will be different.

I compared the IPF records for the different weight classes in both "classic" and equipped, and bench shirts and squat suits both appear to be worth about 30% increases on those lifts, and the deads were only about 5% higher. That's an average and it varied a lot, for instance the big boys had a 40% difference in bench records suits vs raw, but generally that's the difference a suit makes between a raw specialist and a suit user.

Personally I think equipped lifting did a lot to kill PL in the public eye, especially compared to WL. PL was on ABC's "wide world of sports" back in the day but the suits removed it from the average joe seeing these guys as just big strong guys, the average attitude is "well why not just have a contest with a forklift?"

>>41169888

I figured, was just meming :^)

Anyways I've had the same thought before. They already have well established tiles and changing anything will just make the lift harder to judge. Just train yourself to be able to lift more in the rules.

>>41169790
>Vertical tibias or heels having to be at least in line with the back of knees, no further than that.
well that one is just plain shit and doesnt even work that well, also gives an advantage to people with better hip mobility while trying to take advantage off people with a different mobility advantage, also any long legged lad will be disadvantaged as a vertical shin will make knee be above bench pad meaning that ass is very likely coming off the bench

>>41169799
you know the back is completely flat so where do we draw the line
also i like my shoulders

>>41169851
>>41169888
so some people dont even have to touch chest? nice
also does just centre ref look for this as side judges might not really be able to, so just do away with side refs or add even more

>>41169911
>isnt completely flat

>>41169463
>if I keep repeating it, it must be true

wew lad

>5x5 front squats + nuckols diddies yesterday
>bench today
>5x5 front squats tomorrow

not feeling it desu

Those god damn jews at the us open decided to try to avoid refunding my 10 dollars by taking it up with pay pal. For fuck sake I hate lol feds

>>41170424
werent they the ones that sent the message though paypal about the WORLD RECORDS and they would refund if you werent happy?
i doubt paypal themselves were watching to know how many records were broke lol

>underdog jew against degenerate jew syndicate over 10 doll hairs
this could be made into a movie, i would watch it

https://youtu.be/AnhK4x7J5oA?t=23s

>squatting without safeties @10

>>41170483
Yep

>>41170616
that wasnt @10
he was just using the same platform they were using at the us open

>>41170483
>>41170424
Paypal just said SUCK MY DICK to lolfeds and sided with me and gave me my refund.
THE JEWS WILL PREVAIL. DOWN WITH LOLFEDS

https://www.instagram.com/p/BTNIcjuAaMb/
>IPL
>Counting
Boris, oh sweet summer child

>>41171036
Yuri is a god tho

>>41171036
Shame about the bendyroo bar

HELLO

do anyone have 531 forever in PDF

thanks two bunches :)

>>41171036
coans record was set in the uspf so its not like that matters you annoying shit

>>41171036
>>41171111
>>41171287

Maybe it's just me being an IPF elitist but I think it's hilarious whenever I see stuff about Coan being the greatest powerlifter. He is a Manlet drug cheat who's was caught and banned. Also those lolfed stars like Kevin Oak and Larry Wheels have such minimal competition who cares if they're number one in the SPF or whatever.

>>41171728
Theyre number one in all untested feds.

>>41171781
Oh so all the untested Feds are in competition with each other?

>>41171728
the reason hes being called the greatest is because his 2463@220 2 hour weighin total is unmatched and will be for the forseeable future desu
>>41171811
ye desu all lolfeds are interchangeable

>>41171811
Kek, I should have said regardless of fed. No one cares about spf world records. They have world records regardless of fed.

>>41171255
No one has 5/3/1 forever, because that shit is taking FOREVER to fucking ship out.

>>41169564
>in a juggernaut podcast Stan Efferding claims Mark Bell did over 3 million in business last year
>in the same podcast Stan claims to have done over 10 million in the last 10 months

Is Stan just Mark's chad?

>Wednesday
>get 135 for 20 and get 20 reps on all 8 of my backoff sets
>today
>get 140 for 21 but keep failing at around 18-20 for most of my backoff sets
What happened? Was it because I didn't drink enough caffeine before or just a bad day or sumfin?

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>>41158732
>Project mementum edition

Hurt my wrist wagecucking, haven't benched for a couple of weeks. have had to switch to fat retard bar positioning for squat which probably cost me some lbs.

bodyweight
>198lb upon waking

squat
>370 @bleh, 390 @7.5, 405 @9

bench
>0lb @0

deadlift
>465 @0, 490 @7~, 515 fail, 505 fail, 500 (five hundred) fail

smashed my phone with a 5lb plate because after I failed 500lb I kicked a chair with some plates and stuff over.

I'm gonna train relaxo for a few weeks and try and string together some good training this summer. but I'm okay with my results.

>>41172044
>after I failed 500lb I kicked a chair

What a childish thing to do.

>>41172044
Not your day lad

>>41171903
Stan is everyones chad

>>41171903
Stan is probably that autist who is obsessed with perfection

>>41171903
My name is Stan your biggest fan

>>41172087
it wasn't the right thing to do, but how can I ever change things that I feel?

>>41172087
probably ye.

mid term goal is 1350 total sometime next year.

I take a week off for holiday and do my light squats day.

3 days later I'm still fucking sore. Heavyish squats and deads now. Pray 4 anon

TY BEGORRA

TIS TAHM MARTIN

HE CAN DIDLIFT OVER 900 FOOKIN PEAUYENDS

https://www.youtube.com/watch?v=zB1Iz3pct8o&feature=youtu.be

just did a 600 block pull for fun

>>41172334
4x2 and 1x8 squats at about 82.5%

Diddy time

Wasn't there a meet in Columbus Ohio in June or July? Was considering going (just to watch) but can't find record of it anymore.

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

Anyone have experience with this RTS app? It's erm calcs seem a little optimistic

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Wish we could turn back time

>>41172931
We all had to do it for pm. I liked it and will continue using it

>>41172718
There's a Midwest meetup in August for a meet in Columbus.

>>41173107
>>41172718

This, we're accepting applications for inclusion into our super exclusive friend circle. However, the standards are very high.

I want to eventually compete in a meet, current lifts are 245 squat, 245 bench, 430 deadlift. Meet near me is in 6 months. Should I compete or just keep lifting and give up the dream? 181lb open division for reference.

>>41173083
Any thoughts on the e1rm it gives you

>>41173150
>standards are very high
Tbf we did let you in.

>>41173107
>>41173150
Is it the WNPF one in Lancaster?

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>>41173346
>WNPF

>>41173350
Just going by the list on powerliftingwatch. None in August are actually listed as Columbus. I've never been to a meet before, know nothing of federations.

>>41173346

USAPL, August 19-20th at the convention center

>>41173315
With my limited experience with it, it's been pretty accurate

>>41172044
>370 @bleh, 390 @7.5, 405 @9
Can someone pls explain to me what those numbers mean?
Im retarded no bully pls

>>41173979
google RPE powerlifting

>>41174016
Thanks