PLG

What happened to the other thread?

>>41235255
The mods know /plg/ is pure garbo, and they're putting us out of our misery.

>>41235290
Sumofags are objectively weaker specimens

>>41235340

no

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AYYY GUESS WHO GETS TO HOLD 600 AGAIN TOMORROW

>>41235312
Yeah but at least i have some people to talk to after the gym

>>41235340
And somehow win the biggest money meet of the year

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>>41235429
Looks comfy. I get to have a godly bench pyramid tomorrow. Might inflate top sets a tad.

>>41235453
you deadlift then go back and deadlift more after benching?

god damn

>>41235430
What did you train? How did it go?

>>41235467

Is this your first time here?

>>41235467
It's more fun when you squat then Bench then squat again.

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>>41235486
Did that yesterday, was actually more fun than it was on intermediate medium load

>>41235492
So is that advanced or something then?

>>41235502
Advanced large load. For people whose bodyweights are <80 kg or those that need a lot of volume to progress. I'm running it because I want to get as much volume as possible stuffed into 2 weeks so I won't lose much strength when being forced to take 2 weeks off.

>>41235486
>It's more fun when you bench then bench and bench again
FTFY

>>41235512
>all those cardio sets
Join the inflated small load master race for lazy gains. 7x2 @ 80%+ is the one true way!

>>41235522
That is indeed the most fun. I wish sheiko had a day where all you did was bench

>>41235541
Can't afford to be lazy when I won't be able to lift, or at least brace my core, for two weeks. Gotta beat myself up and accumulate as much fatigue as I possibly can

>>41235522
>It's more fun when you bench then slingshot bench the spoto bench then closegrip bench then bench with chains

I'm hungry I'm eating choccy milk with extra protons added and drinking ice cream

I hope I don't get diabetes

One day I may squat 4 plates and that day is very soon like 9 weeks or 10 weeks away soon

>>41235554
The best bench programs are memes, if you wanna do something fun you should do 3 bench days and 2 OHP days for a total of 5 pressing days and do a DUP scheme

>>41235474
day 2 of c6w and my bench felt pretty strong tbqh but im gonna switch programs cause i dislike some things about it

howd u do senpai

>>41235584
Eh, I'll be close enough with Hepburn. 2x bench and 2x ohp for 4x pressing a week.

>>41235557
>forgetting to multigrip bench and deficit Larsen bench
You goober.

>>41235613
>8x2 presses 4x a week
Good volume, you should do lotsa accessories too

Also if I were you I'd do one day closegrip and one day OHP for more bench gains, another cool idea I thought of would be to do hepburn CG right after comp grip bench but with a deflated closegrip max (so 8x2 comp bench with your 8rm and then 8x2 closegrip with your 12rm for lotsa volume)

>>41235578
It's a never ending cycle. I spent a year chasing 4pl8. When I got it, it wasn't enough. Waited 10mins then hit 425, now I'm insatiably chasing 500lbs.

>>41235594
I doing inflated small load tomorrow, so 7 doubles at 350 might be fun.

>>41235660
I know what you mean anon

>>41235642
I'll be doing rows and belt squats for the pump sets on squat/bench day and weighted chins and RDLs for the pump sets on deadlift/ohp day, gonna keep the pump sets normal for bench and ohp. Might intersperse spoto presses/slingshot work in there for bench, not sure about ohp variations.

>>41235407
>mysterious Canadian
>deadlifts sumo
P-pooptine is that you? Pls come back we miss you

>>41235660
you make me wanna do sheiko i cant take the high rep sets senpai

>>41235678
>OHP variation
Push presses and DB presses are good, never done pin presses but those seem fun too

>>41235615

>no pin presses no dumbbell presses

>>41235694
What I'll probably end up doing is just changing the variation I do for my pump sets every 1-2 months or so, maybe 2-3.

>>41235685
Cardio sets are a meme brah. Just take intermediate small load and add like 1-2 sets to the top percentage depending on how you feel.

>>41235708
how many days a week is it. i like going 4-5

>>41235290
sumo is cheating

>>41235703
That's good, if I were you I'd do more actual accessory type stuff

For squat I like split squats and hammy curls, for upper body days I always do some form of DB pressing, tricep extending, dibs, and bicep curls. For deadlifts I don't do anything except rows n chins lel

>>41235700
>having DBs heavy enough to be worth pressing
I'm jealous.

>>41235734
i never do hamstring curls because they feel really bad on my knees

anyone else

>>41235734
I'm gonna be cutting, so I'm not sure how much more I'll be able to handle lol. That's why I was going for the less intense/easier to recover from variations for the lower movement pump sets.

>>41235726
I only do Sheiko for squats and it's Mondays and Fridays.
I fell for other memes for other lifts.

>>41235746
Go really light and go slow and do sets of 10+

>>41235751
>cutting
Aah okay that's fair then, what're you cutting to? 93s?

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>>41235742

>>41235761
Gonna try to get to sub 190

>>41235821
>sub 190
Good luck bobbo that sounds painful

>>41235821
Why not maintain and qualify/compete for Collegiate Nationals?

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I think I may have figured out how to squat less badly today lads.

Why is it a thing to recommend oats? Just looking at quaker oats nutrition it doesn't seem like they have much protein (1 packet of instant is 160 calories but only 4g of protein)

>>41235996
dies anyone actually workout at that gym

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>>41235767
kroc rows build strong traps

what the fuck, no matter what I do, I reinjure my shoulder benching.

Anyone got any advice for this? I get to around 275-295, (bw 170s) and my shoulder gets injured every time. What do I need to do? Shitloads of facepulls apparently didn't help this time. Do I just have shoulder cancer? Should I stop benching forever?

>>41236471
>see a doctor
>go to PT
>stop benching and pressing for a while
tbqh you may have rotator cuff damage if it's a regular occurrence, and it's just not healing properly on its own

>>41236217
milk and oats is what old timers were recommended to eat by their old timers, who likely lived in a time where bread and oats were the only reliable/available sources for carbs. properly made oatmeal can be pretty hardy, but modern premade microwave shit isnt very good for you.

Paused squats before or after normal squats?

>>41236668
after

>>41236668
i do them during my warm up sets for squats, but idk your volume and intensity. after my first warm up set with the bar, i like to throw on 10-20lbs and do sets of 3-6 paused reps until i get to around 75% of what i'm gonna be working with for my working sets.
if you don't want to do it like i do, i'd suggest paused squats after so you dont detract focus from the major movement

>>41236217
It's meant to be a carb source, you bellend.

>>41236627
>premade microwave shit

Literally just oats and a settling agent to stop it boiling over whilst cooking. Stop with the momscience.

>>41236723
I sometimes to paused while warm up

I was meaning heavy paused for like triples. After makes sense, this is my light day so I like to think I won't lose much if I do them before.

Thoughts on Juggernaught method? Considering buying the book, the guys have good youtube content. Is it purely for advanced intermediate and above or? Any thoughts appreciated

>>41236217
Per 100g (two and a half portion) it's 12g protein, decent amount of fibre, about 70g carbs, so together with milk (half a litre or so) it's a decent meal. Mix it with a couple of eggs and yoghurt/cottage cheese and you got really nutritious pancakes.

What's not to recommend?

>>41236891
Sabretooth is running it, but he hasn't posted a lot about it.
http://desuarchive.org/fit/search/text/juggernaut/username/sabretooth/

>>41235255

Mods are faggots that would rather baleet an entire thread because of a few posts that were nonsense, yet are completely content to leave countless relationshit and autism threads up.

>>41235541
how much you inflate?

>>41236891
Mistake. It's outdated. The guys at juggernaut have since switched over to hypertrophy-strength-peaking phases.
In fact juggernaut method in some ways contradicts their current line of thinking. During the higher rep portions of the program at least, volume tends to decrease within a phase while Mike Israetel preaches increasing volume through adding sets which is what JTS uses for their hypertrophy phases.

>>41235752
when do you do deadlifts and how frequent?

>>41236945
Cheers, had never actually seen that search function in my lurking, interesting.

>>41236999
Is there another ebook they have that is more up to date? Maybe I'm fanboying a bit but I like their presentation style, proof of actual lifts and advanced degrees so interested in their philosophy. Right now running Nuckols programs but it feels like not much volume.

>>41237016
>Right now running Nuckols programs but it feels like not much volume
Which Nuckols?

>>41237043
All beginner:
bench x3, sq x3, DL 2 over 3 days with pull ups/chins and minor accessories as my energy allows, do cardio stuff 2 days. Work a seriously physical job though so maybe I shouldn't seek too much volume

>>41237016
Scientific Principles of Strength Training is the latest ebook that outlines current JTS training philosophy. I think. I haven't read it. I do know it doesn't contain any training template, you're supposed to design your own based on the principles outlined in the book.
I'm sure the strength and peaking phases will be explained clearly. Idk how far the book goes in terms of hypertrophy phases but you can always defer to Israetel's work, he recently made an excellent article on how to make your hypertrophy blocks.

I'm also a JTS fanboy, I think their stuff is the best out of all the online powerlifting material.

>>41237068
Well you can't expect beginner programs to have huge amounts of volume.
Move onto the 3x intermediate (sq and b) and 2x int (dl) when you stall. The increase in volume will be noticeable.

>>41237088
This is one thing I get conflicting info on: when to move to intermediate.

So I'm weak, not trying to hide that (5RM is around B/S/D 65/70/100 at 70bw in kgs), but I'm also mid 30's and work a physical ass job doing 75 hours/week in the Australian bush so I'm not going to gain like a 20yr old who has 15 hours of uni a week. I consistently seem to LP to around where I am now but then can't push through - does this mean intermediate programs and a long term view is a better approach because I'm stalling or are beginner programs better because I'm weak?

>>41237043
>tfw running 'The Slavic Swole'

So much accessory volume. And who doesn't love doing daily max attempts for presses and squats 4x per week each.

>>41237170
Jelly tbH.
>>41237136
Imho that means beginner programs are just enough volume to get you to that stage, so you need to move on. So I'd suggest you move on to Nuckols' 3x intermediate. Since you're working a very physical job, start gauging your RPE and get good at it, because you may want to transition to autoregulated training.
Also, you need to eat.

>>41237248
Cheers for feedback mate, appreciate it.

Stuffing down around 3k calories atm, as best I can judge (mess provides food so can only guess what I'm consuming now. previously tracked) and only just maintaining. Hard but trying to stuff myself at every meal to keep it going. Rest on point.

I'll give the intermediates a go and see what happens

>>41237340
Could try adding hard-boiled eggs somewhere in your day. Cheap and easy to prep. Various shakes, with or without supplements, are also good (ref. Garagebro).

You'll notice the squat 3x is based on RPE on the LB and FS day. It can be a good idea to be a bit conservative with your RPEs in the beginning while adjusting to the volume - e.g. do the 10RM with one or two reps in the tank, and FS @ 7 to 8 instead of 8 to 9.
Some people wonder how to work up to the xRMs. I did sets of e.g. 10 while adding weight until I reached my 10RM for the day (and 8 reps up to 8RM on week 2, etc). Some other anons here had a target weight based on their estimated 1RM (e.g. 70% of e1RM). I want to suggest the former, but it's up to you. It's going to be a painful day either way.

Good luck and have fun.

>>41235752
>sheiko is a meme for bench

>>41236217
>muh protein
how dyel are you

>>41235996
>thicc
'no'

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>>41237800
>>41235752

sheiko is literally best thing that happend to my bench?

>>41238145
yeah me too gained 15kg on my bench

Trying to squish this Norman khan out of my butthole but he's being a stubborn one

ooh boy and that was a really STINKY SMELLY Norman khan


Him usually the dry shits aren't nearly as smelly aa the wet ones huh..

>>41238349
Everyday, exact same time.
I envy you. Pooping at irregular times sucks.

>>41235290
who /semi sumo/ here?

>not as hard off the ground as the sumo
>still takes some work on the lock out like conventional
>good back form
>good ROM

semi-sumo masterrace

Damn a solid SSSCNTK100 just came shooting from my asshole. 1 big log and I think there will be a few more smaller logs to come

Anybody know gibbs best lifts in competition?
He's competing tomorrow by the way at 1:30pm Sydney time

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>Bought standard sized condoms for the first time
>so small they ripped before I got them down all the way

>>41237002
I do accessories Monday and Friday, and I train intense/heavy on Wednesdays.

>>41238145
>>41238233
I ran large load and it didn't add anything. I could've had an off night, but I was still extremely off putting. I do plan on doing medium load for all lifts when I'm 12 weeks out, and at the very least that should maintain my bench.

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Next day after hookgrip for the first time thumbs dont hurt and are barely feeling numb

Hookgrip is goat desu cant wait to max out with it

what was the name of the fat ginger powerlifter who posted her

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>>41239459
hookgrip goat

>>41239481
Norsefat

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Tired of lifting too much weight with shit form.
I heard Sheiko unfucks peoples form, and it looks comfy.
37/30/32 spreadsheet good?
Current lifts are 5/4/3@165lbs

>>41239684
You bench 4 plates and diddle 3? Damn senpai

>>41239266
well probally because you didnt recover properly, guess you fell for the 'train 100% everytime' meme

>>41238145
POLES OUT OF MY PLG REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

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>>41239760
4/3/5
Now tell me what to do with all these spreadsheets

Had 5 cans of sips and ive developed paranoia

Literally every sound is making me freak the fuck out

What the fuck happened

>>41239807
No im gonna bully you more, then I help
How is your squat so shitty?

>Now tell me what to do with all these spreadsheets
Type in maxes and lift?
Idk what your issue is

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>>41239828
>five cans of sips

>>41239850
Honestly feel paranoid wtf

>>41239917
ok john

>>41239835
My low-bar form is particularly inconsistent. Each rep and set is different, and the bottom position looks nowhere near as good as when pausing.
There seem to be many, very, different "Sheiko" cycles, but no guidelines about how to choose from them. 37/30/32 was the easiest to find and doesn't have too many props (chains, etc.). That doesn't sound like very rational criteria.

>>41239988
have you ever thought about squatting more often

why do you think you need some special routine or some special exercise, just fucking practice your squat more

>>41239988
Theres a pasta that raffy used to post with all the spreadsheets. If you ask here someone will eventually post it

>>41239917
Why the fuck did you drink five whole sips in the first place?

>>41239988
Intermediate vs advanced is really just an extra deadlift + bench day, you can do either if you want. Large load is for lifters <80 kg bw, medium load is for lifters >80 kg bw, and small load is for lifters >120 kg bw.

Trappy copy pasta below:
SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/

>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

Dietmar Programs (translated by c’’,)):

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

>>41239774
Yeah a strong dude on the gym said that I was too fatigued from the cycle and especially because I inflated my max by 20lbs.

>>41240159
is this a joke I cant tell

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>>41240046
Thanks sempai
>>41240004
That's the plan. Sheiko has lots of moderate intensity practice. I've been doing 20kg pause squats daily but obviously it's not the same.

>>41240185
Actually its worse I inflated the max using an estimated max, so really who the fuck knows how much it was really inflated. All I know is that the max I used in the spreadsheet sheet ended up being 10lbs heavier than the max I attempted at the end of the cycle. The guy was surprised I didn't fail any of the workouts (shit was so hard). Apparently I can do intense reps but can't do a 1RM for shit. I had this issue with TM where the 5RM was killing me but the 5x5@90% was always piss easy.

i only do deficit deads because i'm too lazy to take my shoes off after squatting. anyone else?

I want to die

>>41240248
Rip actually tells people to deadlift in (old, less heely) squat shoes

>>41235255
op was off-topic

>>41240238
why the fk would you say that sheiko doesnt work then lmao dude

>Apparently I can do intense reps but can't do a 1RM for shit. I had this issue with TM where the 5RM was killing me but the 5x5@90% was always piss easy.
wat
>>41240248
yeah me too bro I dont have regular flat shoes so I do everything in squatshoes, even the deficit deadlifts

>>41240276
I didn't say it didn't work. I said it didn't add anything when I tried it. I'm doing 4 week cycles of Nuckols right now and I'll try Sheiko (correctly) when I'm 12 weeks out from comp. But that's like 4 months away so I got about 4 more nacho cycles left.

>>41239917
you just ingested almost a gram of caffeine you fucking idiot.

lay down or something.

>>41237897
the hula hoop is thicc, not the girl you dufus

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good fucking morning goddamnit

>>41240464
trip on alex

ALL YOU WANNA DO IS TALK TALK
ALL YOU WANNA DO IS TALK TALK
ALL I WANTED WAS ALL I WANTED WAS
ALL I WANTED WAS YOUR RECONCILE

>>41236471
idk. post video of your form?

lads im going to do what nuckols calls the bench specialisation programme, int 3xbench, 2xsquat, 1/2xdl. what do you guys recommend for isolation?

going back to full body workouts feels a little bit intimidating desu

i know nuckols 3x beg is praised and great, but are the other programs as good or should i go somewhere else? maybe going to try 3x int med but it looks so different i dont know if it's also good

>>41240862
oh im talking about bench

reminder to do weighted chins to bench more

https://www.instagram.com/p/BTb3suIgl5b/?taken-by=canditotraininghq
>hasn't gone over 315 in 6 months
:(

>>41240918
Lol he's such a retard he got injured doing his own ridiculously retarded program
Dumb

>>41240260
Rip is stupid

>>41240260
youre just making it more difficult for no reason

>>41240918
>yfw canditio is the 20 rep squat memer posting here
kek

>>41241028
I xD'd

>>41241073
8=D
My penis

>>41241141
>has klinefelters, marfans and downs syndrome
>no retard strength

honestly the saddest part of all. god giveth and god taketh away. but in blueshos case, all he did was take :(

>>41241141
I do like blueshoes, but he's not the only non responder who consistently puts in effort year in year out through any obstacle that they face, all for minimal if any gains.

There are lots of non responders who get on with it and keep going. They tend not to flaunt it.

Pride him for his outgoing, fearless personality more than his poor progress.
He's a strong character in many ways a strong lifter is not.

Frog does lifting may break a world record, but he's skin deep, a 2D character if you will. There is no depth to his personality and his accomplishments will always be superficial and nothing in greatness or importance to that of someone like Blueshoes will achieve.

Papa bless.

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>>41241219

>>41241303
stupid nigger

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>>41241219
Mfw people think frog doesn't have personality

Talk to him outside of 4chan before you talk about personality you faggot

>>41241383
OK Kermit

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>>41241387
>thinking everyone who defends kermit is kermit

You know he has friends right

>>41240862
>>41240898
plz resPONd

also i know the point of bench 3x int med is that it is low volume, but it looks like it has even less volume than 3x beg. maybe i'm interpreting it wrong but day 2 looks extremely easy and then day 3 is just a single set of amrap

please educate me, good sirs and madams

>>41241527
how much do you bench? you should just run it and see if it works for you t b h

>>41241560
im considering maxing today and trying about 295. ive hit 285 for a double before

>>41241428
ok Jeremy

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GOOOD DAMMIT MORNING GOD FUCKING

>>41241219
Do you think he could make gains if he roided hard?

If I have an inconsistent lifting schedule how do I implement the RTS method?
I don't understand what face guy was saying

>>41241750
Look up rts intermediate and run that. The great part of it is volume and intensity will scale and regulate based on how you feel. Any other q's?

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Wow Brazil sure is prosperous and stable hue hue

>>41241774
Socialism at its finest

>>41241772
So its designed for an inconsistent schedule?

I can go random days of the week and it will still work?

>>41241795
It's not designed for that but it works for that schedule best. Say it has you doing x5@9. If you hadnt trained for a few days that number you hit for the 5 reps would not be as high. If you were basing it on percentage you could maybe fail that test. Project momentum may be of interest to you as well.

>>41241838
That set* not test

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>>41241774
>>41241788
it's not REAL socialism though!

>>41241855
I was about to comment then I clicked that picture. Kek

>>41241838
Can you link me the article I need to read to understand.

Right now I alternate competition bench and CGBP, could I still do that using the RTS method? Is it a program or a method?

>>41241774
did something happen there

>>41241898
Its a method. Mike wrote a program that you can use as a template though.
http://articles.reactivetrainingsystems.com/category/rts-basics/
There are more articles that are of interest but these two will get you started

>I alternate competition bench and CGBP
Yes, you could do that. Use the program as a template and customize for yourself

>>41241926
Like half the country is on strike there

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https://www.youtube.com/watch?v=j7VbVc-5GDs

FUCKING

C H E V E L L E
H
E
L
L
E

>>41241952
oh so its a meme

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>>41241926
President was going to be arrested for a big corruption case so him and the unions called on a massive strike of the students and other socialist party members.
So now the country is burning.

>>41241984
Umm no its the truth. That place is gonna go up in flames

>>41242023
thats cool, what do you bench these days

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>>41242072
I bench shit. No liftoff person until I move back home here in a week.

>>41235453
Holy shit these deads are fucking killing me. My hands are super raw for the deads to knees and I still have 3 sets left

>>41235197
Time to put this bullshitass week behind me and didlift, drink a beer, and fuck my cute gf lads

>>41242174
What beer lad

>>41242147
>liftoff

Wut the fuk r u on abt m8

>>41242147
are you done with prison?

>>41242190
The racks at uni aren't adjustable. I have deformed manlet arms.
>>41242196
Never was prison. And I still work as a corrections officer in a jail yes.

>>41235290
Agree except you forgot stiff leg, stiff leg is Chad teir

>>41242223
That explains a lot

>>41242182
Tarnation from Baxter Brewing or Anchor Steam probably. Though I didn't see Anchor Steam last time I popped into my beer place :^(

How often should I mix up assistance?

>>41242223
Oh I get it, you need

>muh ult wide grip

Have you tried simply bringing a thick bench sized Matt to put under your back

>>41242223
what is the difference between jail and prison

>>41242264
Jail is where the pussies go, prison is where you get your shit pushed in

>>41242264
jail doesn't have hype af PL competitions

>>41242241
Can't say I've ever seen any of those. Tonight I'm trying out a great lakes porter.
>>41242252
I'm not max width desu. I'm at middle finger on the ring. I've just been benching about shoulder width for the past few months so I don't need a liftoff. Mostly just doing high volume work.
>>41242236
Kys.
>>41242264
Jail is a temporary holding facility for people who just came off the street, are awaiting trial, or are serving a small few month sentence.
Prison is where you go if you've been sentenced to multiple years and is a long term holding facility.

>>41242147
Your squats look so much better than in the past lad

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Bodyweight has stalled. Can I just have a couple of Snickers to get the weight gain going again? Already having oats, fish and chicken and don't want to spend more time in the kitchen than I already do.

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>>41242372

>>41242372
>oats fish and chicken
Eat some damn red meat and get some fat in your diet so you dont have to shove sniggers in your mouth

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>>41242356
Thanks lad.
They turned to shit just 10lbs heavier though.

>>41242392
after about 3,
tbsp should stop being a unit of measurement lol

>>41242174
A couple beers and someone to hold would ease my mind more than anything else right now.

>>41242424
Kek, they still look better than mine. Try throwing in some belt squats those have helped my good morning problem so much

>>41241774
Go back to /pol/

>wow your lifts sure are impressive

>>41242158
Couldn't get through the last set without straps, my hands hurt way too much. Fuck doing flyes and good mornings, I'm outta here.

>>41242424
*unsolicited advice you've heard many times before*

>>41242477
>when nobody acknowledges you so you reply to yourself

>>41242477
It's almost like you shouldnt be doing advanced large load

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>>41242496

>>41240862
It's good mane

>>41242478
Hit me with it anyway.

Why has my deadlift suffered severely on this cut but my bench has actually increased partially?

Also how bad is BTN really?
I've always parroted it being terrible for you, but after doing some 1pl8 btn presses I'm not too sure.

It didn't feel overly natural, but it wasn't painful or discomforting. Hell, I get more discomfort from bench sometimes.

>>41242523
Oh, I was just satirizing and reminiscing.
Ignore my projection please, am sad.

>>41242506
2 weeks won't kill me. And it's a combination of being a double overhanding memer, the pulling volume, and the fact that I was gripping entirely on the smooth because the knurling on the barbell I was using started out further than normal. I though some other people also had to use straps because their hands got torn up thanks to sheiko?

>>41240862
3x int med was great, just don't forget to do accessory work.

>>41235429
day 6?? what kind of sheiko are you doing? a 4 day version??

>>41242305
They're both the same style, a lager but kind of different. A little more crisp, a little different flavor.

>>41242392
Fuckin Gbro is truly the hero this board needs

>>41242447
Yeah should be pretty pleasant

>>41242528
>Why has my deadlift suffered severely on this cut but my bench has actually increased partially?
Shit happens. Next week it'll be the reverse.

>Also how bad is BTN really?
Not very. Like it's "risky" but don't be a retard and you're fine.

>I've always parroted it being terrible for you, but after doing some 1pl8 btn presses I'm not too sure.
Yeah they definitely put some shoulders on you

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>>41242569
ye doin da big boy sheiko

>>41242528
Behind the neck presses are perfectly fine. Weightlifters do snatch presses all the time

What to lift tomorrow

I want something new I'm bored

>>41242855
This is a good meme

>>41243037
Max out on front squats

>>41243037
Zercher squats, 40 heavy reps
floor press, 30 heavy reps
chins 100 reps
dips 100 reps
5 supersets with rows and pushups
10 prowler sprints to finish it off

>>41243152
Woah there Wendler

>>41243037
J U M P S Q U A T S

(onto a box if possible)

Am I playing with fire?

I seem to repeatedly keep straining my abs after dead lifting. It seems to happen randomly, but over the months its consistently happening.

The only trends I think I'm noticing is it happens after I haven't deadlifted in a week, or if I pull sumo.

I've strained them so bad a couple times I couldn't sit up in bed at all and they felt as if they rolled under my rib cage and pushed me down.

Am I on the fence for a hernia?

The fuck do I do

>>41243223
I used to get that. Dunno what stopped it. Guess my volume is lower than it used to be
Stop doing so much volume. Are you doing sheiko?

>>41243249
I guess I do do a lot of volume
Comforts me that I'm not the only one at least!

>>41243169
Fuck you, did you even pay for my book? I didn't spend YEARS perfecting this training method just to have some weak, teen fuckhead rob me of my life's work. I work 20 hours a day to put dinner on the table to feed my family. Did you really think I put 100% effort into my career just for you to go ahead and steal the epitome of my legacy?
Fuck you, pay me.
You're afraid of hard work, which is why you're weak enough to steal. You're just a cheap, small-minded shit that my shit shits out.
Fuck you.

Anyone ever found a curl that works for them?
I know this sounds ridiculous but I've struggled with gaining on my biceps for years!

>barbell curls
They're good, they're the best I've ever done, but they're rough on the wrists at times and they only ever add height to my biceps.
I have plenty of height, but not enough width.
>inb4 keep working biceps and the width will come
I have done exactly this and its FAR FROM TRUE

>standing hammer or alternating curls
End up using too much momentum no matter how hard I try not to. These never give me a pump or anything.

>seated hammer curls
Maybe the best thing I've done for width, but I just hate doing then!

>preacher curls
Just makes the tendons in my forearm sore. Never get pump or anything.

>ez-bar curls
Pointless. Doesn't do jack for my arms.

>concentration curls for high reps
Just makes my ligaments and tendons pointlessly sore, no real pump.

>working triceps and forearms
Thought this would work. Just looks weird hardly adds any width.

I've even tried doing 100 STRICT rep curls in one set with the bar.
It did work for a little while, but you'll never want to do it more than once cause its difficult and painful as all hell.

Only thing I've yet to try is neutral grip bar curls

>>41243394
seated incline curls are key for gains. dropset the last set as well.

Did explosive deadlifts today like I asked about yesterday or the day before. Was very fun. Did 8x3. But my belt tore while squatting also so it wasn't all just fun, now I need new belt.

>>41243437
Yeah I mentioned then in my review under seated hammer curls (actually meant incline)

Do you not find this INCREDIBLY uncomfortable and annoying to do?

I've been at this so long I tend to skip things I don't enjoy and as much as they work, I never truly find the "time" to do them.

>>41243394
Try doing myoreps 2x/week tbH.

>>41243481
right can you explain these foreign gypsy hyroglyphics rep schemes ever????

Just did my ID squats. Got 177.5kg x1 instead of the expected 2.

Someone console me and tell me I'm not wrong to think this is normal considering that I still have DOMS from VD and have had only 8 hours of sleep in the past 2 days.

>>41243481
*in addition to actual arm work twice per week.

>>41243493
?????
Activation set of 20-30 reps. Stop when your rep speed drop noticeably, so an RPE of about @7-9.
Rest for five breaths, then do another set of 5 reps. Rest again, do a set again, and repeat until you can no longer do 5 reps in a set. Then you're done. The next day, you have a regular arm session.

Look up Borge Fagerli for more tbH.
https://youtu.be/aIeDMcnPhKo
http://borgefagerli.com/myo-reps-in-english/

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hey FAGGOTS this is where i keep my MEAT AND BUTTER AND MILK AND EGGS and my other KETO DIET SUPPLIES please susfribe to my YOUTUBE to buy my KETOGENIC DIET and reach UNNATURAL LRVELS of Leanenes Oxay thank you

>>41243601
Is this the fabled "blue shoes"? What is your channel?

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>>41243566
>20-30 reps

>>41243601
MORE YOUTUBE VIDEOS PLEASE JACOB
your face actually looks much better in this pic, more mature, leaner

>>41243623
>Screenshot_20170428-164059.jpg

jacob is sending sexy fridge pics to kermit on snapchat and kermit is leaking them in shitposts

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>>41243645

>>41243566
>Rest for five breaths, then do another set of 5 reps.
3-5 reps, rather.

>>41243672
looking at the thumbnail I thought that was just blowshos acne ridden face

>tfw jacob doesnt send you sexy fridge pics on snapchat :(

https://youtu.be/IGWSy1YnhNI

This song is for fist
Rip

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>>41243701

>>41243037
>55% amrap comp squat
>3 down sets with 85% weight for same reps as amrap
>3 down sets with 70% amrap weight for same reps, but highbar beltless kneesleeveless

Do the same for bench but do 4 down sets comp bench and 4 down sets closegrip

Also do 5x8-12 DB press, 5xF chins and 5x8-12 rows

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>>41243715

>>41243496
EAT more and slep more and you'll be good for 180 next week anon

>>41243744
thanks lad. love you.

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SEND HELP

>>41243967
what is youtube channel I ask, you post about youtube channel I want to see it

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>tfw finally understand in rainbows

>>41244069
But do you understand The King of Limbs? That's the real test of intelligence

>>41243496
Take away 1 set on VD, lower LD by 15 kg. Eat like a saiyan, sleep like a bear. Guaranteed 4 plate squat

>>41244094
no I don't like it

>>41242855
>letting niggers in your country is the "right thing"

oh boy I can tell some faggot centrist europoor made this

What belt should I get? I need a good belt, I also have little money.

>>41244175
Steal someone's belt from your local jimnasium

>>41244096
I second this post

>>41244183
No one uses belt in my gym, it is normiegym.

>>41244197
Alright then you can make your own belt but you'll need some scissors, PVA glue, tape, metal rods, a leather strip and a clamp and a free evening.

>>41244175
>I also have little money

Funny you say that because I have a lot of money

>>41244202
I wouldn't trust myself to make belt, I can buy, but need to be as cheap as possible

>>41244217
How many monies do you have and where are you purchasing from?

>>41244197
>>41244217
why are you forgoing your determiners

>>41244197
Why would you steal a belt at your own gym?
Go to your nearest CrossFit box and take one. They usually have them hanging from the walls, and have no doors or security.

>>41244214
But you're also a manor of unpleasant things

>>41244240
My manor has weights and food in it, why is that an unpleasant thing

>>41244214
Then you can buy for me

>>41244225
Ideally one of these http://gymgrossisten.no/utstyr-tilbehor/treningsutstyr/belte

I have enough to buy any of them, but I don't have income, so I shouldn't spend much or I will starve quicker.

>>41244237
Good idea, I think there is one near here

>>41244236
I am tired and lying awkwardly so I cut unnecessary words

>>41244276
>I am tired and lying awkwardly so I cut unnecessary words
You mean you're an immigrant scum fuckface who cant speak english get the fuck off my noard mothrfucker

>>41244276
Get this one
http://gymgrossisten.no/womens-gym-belt-black-pink

>>41244281
>noard
>mothr
Do I smell stinky curry

>>41244276
Get this one
http://gymgrossisten.no/womens-gym-belt-black-pink

>>41244281
No, I am ethnic norwegian who got consistently got best grade in English throughout school

>>41244299
>>41244316
I doubt that is good enough

>>41244319
Eddie hall uses the exact same belt

Get this one
http://gymgrossisten.no/womens-gym-belt-black-pink

>>41244319
>who got consistently got best grade

ahahah okay there

>>41244319
No it's a really good belt, the man who deadlifts the most weight of all time has the same one

Eddie hall uses the exact same belt

Get this one
http://gymgrossisten.no/womens-gym-belt-black-pink

>>41244325
>>41244341
I doubt they have the size to fit him even.

>>41244327
I did, but can I get serious suggestion for belt?

>>41244377
What's your address? I'll mail uoy a belt

>>41244377
Buy used:
https://www.finn.no/bap/forsale/search.html?category=0.69&product_category=2.69.5166.289&q=belte&sub_category=1.69.5166

>>41244377
That is a serious suggesiton, you need a flexible belt like that material so you cans till get into psoition big and bulky belts are no good and limit your mobility and positioning in the squat and deadlift

>>41244387
Good idea, I will check if there are good deals

>>41244392
I literally just tore my belt apart today with m belly, I need something that can contain my huge fucking gut

>>41244415
I can't understand what you're saying your English is so not good

>>41244415
I can't understand what you're saying your English is not so good

>>41244415
Size?
How much NOKs to spare?

>be me
>get in fight with gf last night, totally her just being stupid
>been avoiding me all day being a bitch
>ready to rip someones head off
my programming only brings me up to like 260 pounds on deads today but i really just want to work up to a some max effort sets and blow off some of this fucking steam but i dont want to fuck my programming up what the fuck do i do jesus christ

>>41244447
about the cost of the 3 bottles of your cheap vodka you drink

Damn my muscles are so big I can't fit through the doors in my mansion

>>41244455
It's been so long I don't even remember the price...

>>41244433
>>41244443
I write completely understandable English.

>>41244447
Gut circumference is 96cm around measured on the navel, and I have 1000, but I really don't want to have to spend them all. But again I need good belt and it is long-time investment I guess.

>>41244455
Kalinka Vodka is good vodka.

>>41244481
Dont remember the price from the bottle you bought yesterday because you got blacked out drunk and cant remember shit from all your destroyed brain cells?

>>41244491
Nice projection

>>41244503
so caught up in rhetoric that you couldnt even see the question mark at the end of my sentence ahahha holy fuck a question can tbe a projection you IMBECILE

>>41244518
Kill yourself

>>41244454
>what the fuck do i do
I recommend seeking help, you have autism I'm afraid

>>41244527
aww wittle drunken babby got blowwn the fuck out did i upset the wittle babby ohhh does babby need his wittle vodka bottle :((((

>>41244536
>>41244527
HAHAH REKT BITCH

>>41244536
looks like the little babby cant read a trip in all the excitement

>>41244536
hahaha wittle babby need norman khan awwww!!

>>41244553
>>41244553
>memorizing the tripcodes of irrelevant losers on a loserboard

oh wow I recommend seeking help, you have autism I'm afraid

I take it that Sean is this generals shitposter that everyone sort of likes but not really, or?

>>41244571
I recommend seeking help, you have autism I'm afraid

>>41244571
We love Sean and we don't care who knows!

>>41244571
Everyone here is just as mentally ill as him so they like him

I fucking hate that cunt however

>>41244571
either him or panzer

>>41244566
>memorising now means looking 2 posts up to see the trip changed
wow

>>41244488
>Kalinka
m8 wat
Amundsen is where it's at.

I tried looking at the shops I know of, but couldn't really find any for you.
I suggest going to the facebookpage called Norges Styreloftforbund and just ask if someone has some old ones not in use. Might get lucky.

>>41244491
lmao this projection
>>41244518
lmao @ not checking tripcode

>>41244599
>checking a tripcode by scrolling up to an earlier post by the evertime a trip posts

I recommend seeking help, you have autism I'm afraid

>>41244615
>having to scroll up to see 2 posts above
lol at your tiny screen, you poor or something?

>>41244571
we have lots of shitposters on /plg/. sean is really a low tier one. he used to be more relevant when raf was posting but has since fallen to the point where no one really thinks about him. thats why he spams, because no one pays attention to him the way they do to other, more popular shitposters like blueshoes or panzer or

>>41244634
>checking a tripcode to an earlier post by the evertime a trip posts


I recommend seeking help, you have autism I'm afraid

Make.a new thread!!!

>>41244646
>cant lift eyes up
>by the evertime
has lil babby had a little too much already?
time for lil babby to go to bed

>>41244610
I've only ever had kalinka, never had anything else alcoholic except beer.

Okay, I will ask in the facebook group after I come home again, there is a club near me, maybe someone there has some spare ones. Thanks for the tip.

>>41244644
I heard tales of blueshoes over at /int/ where I usually reside, what is his youtube channel?

>>41244671
>>41244671
>>41244671
>>41244671

Freshly baked bread

>>41244644
>thats why he spams,
even had to resort to using a name which he didnt used to have to do
guy has really fallen off

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>>41244688
>even had to resort to using a name which he didnt used to have to do


just how new are you? picture related

>>41244727
oh when did we ever have flags in plg
or are you just being retarded

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>>41244742
your new is showing

>>41244748
yeah still irrelevant pics i see

>>41244771
sure looks like I was posting with a name for 5 years so Im not sure why yu said "he didnt used to have to do" when i ver celary took a slight hiadious from that; the king is bak babby

>>41244748
>appeal
Do you have a pic of that too?

>>41244802
no one cares about irrelevant boards

>>41242424
hey worthless bro, i watched your squat. its pretty good, but i noticed the APT before you descend into the squat. Any particular reason? Tbh it looks like a grinder rep would give you some hella low back tightness afterwards

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>>41244804

>>41244802
>sure looks like
where do you get 5 years out of 7 months

>>41244827
/sp/ is 4 times the size as /fit/

>>41244857
2009-2014

>>41244865
and that makes it relevant to us why?

>>41244877
so what you are saying is that the pics did not show what you were claiming it
>sure looks like

>>41244597

Panzer at least puts some thought into his bullshit and gets some reaction.

Sean is the most basic, unremarkable shitposter on /fit/, and everyone just ignores him most of the time.

>>41243394
>width
Triceps? Also you best be doing pullups/chins and rows with consistent weekly volume.
>>41243437
I like these. Mostly as a stretch and a little pump.

>>41244669
What sort of stories? Please elaborate.

>>41236471
you have bad form