pLg

>>41244671
great thread dino you stupi d fucking autistic faggot

test

>>41244690
Thank you but this is a no bully edition so no bullying

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>>41244671
CLAIMING BREAD FOR BRITAIN

AMERICAN GENOCIDE SOON (a friendly one obviously)

>>41244738
Wow that girl is cute. Also hi oilsoup Brit you are a good lad. America is better than shitain though

>>41244756
>girl
haha

>>41244782
a trap? Still cute, I don't care if she's a trap

>>41244738
what are you doing lad
brit naming is highly forbidden before 0 bong

you dont feed a gremlin after it, you dont britname before it, or all hell breaks loose

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>>41244671
>>41244671
Made weight, having pizza after burgers and a nap. Ravioli for supper. Gonna kill it tomorrow on the platform

>>41244756
>you are a good lad
>insults the thing at the very core of my identity
NOT MY FRIEND T B H

>>41244812
sorry lad. being a tripfag is addicting

Heavy bench day went like shit

About to drown my sorrows in milk and later a huge lump of bbq pork belly

WAWTT?
>Low rack pulls 1x1, 3x5
>Incline Bench 1x1, 3x5
>RDL 6x10
>Pull through 3x10

Why is Intensity Day the only reason to keep living, /plg/?

>>41244826

>Having weight classes but not same day weigh ins.

For what fucking purpose? Powerlifting doesn't even have that bullshit combat sport excuse of dehydration causing more and more severe brain injuries.

>did bodybuilder style shit for triceps to help get the best binch
>low weight high reps from several angles
>triceps still hurt 4 days later

?

>>41244669
What sort of tales? Please elaborate.

What's the best way to program a 2x upper lower split with one heavy and one volume day for each?

lower days the day before each upper body day? With the heavy and volume days paired up?

>>41244901
Do you ever feel like a rush of patriotic love and joy for Britain? I get that for America I love America so much sometimes I tear up thinking about like rn

>>41245071
I always put the hardest workout on Sunday, so that's usually gonna be heavy lower.

Go like ULxxULx - volume days, rest two days, heavy days, rest

>>41245018
Doms always happens if you haven't done something in a while. Despite doing heavy high volume CGBP almost every bench session for weeks and I've had no soreness, but after 5x6 LTEs last night they're sore as fuck today. Doesn't make much sense. Hamstring's are the worst for this, if I do RDLs after not doing them from a while my hams will be fucked for like a week.

>>41245107
That's what I'm doing but upper involves rows and I'm afraid to go too hard incase it kills my squats and deadlifts

>>41245007
>>41245017
haha okay raffy

>>41245173
Row on your lower body says, it works for me

>>41245119
tfw rid RDL's followed by riding to work the next day

>>41245086
sometimes when I think about taking back the colonies

>>41245227
Reeeee we aare a free and independent nation and we've got more cool stuff like ffreedom and liberty and diversity and good music and new ideas and beautiful landscapes and interesting people

GOD BLESS AMERICA

>>41245213
Could give it a go. Not sure how good it'll go after a bunch of heavy squats and deadlifts but I'll see

Why are powerlifters so fat and ugly?

>>41245243
Please like our sport

>>41245018
novel stimulus, novel DOMS

i did the same shit with rear delt raises and face pulls and i felt like my rear delts were on fire for 2 days

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>>41245237

>>41245237
>>41245274
is this that good music you were talking about :^)

https://www.youtube.com/watch?v=r5S_rWQs1Ro&ab_channel=AlexanderKang

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>my conventional rack pull is 130lbs weaker than my sumo from the floor

>>41245398
What I mean by good music is all sorts of experimental stuff and weird folk rock punk and stuff

Also john Haack is a top tier patriot he's a good lad

I'm so excite for Brit Gibbs he gon set a new world record maybe

Honestly Brett is my goal body as someone with similar levers to him and only an inch taller

>>41244901
You're not even a tripfag, you're a namefag

>>41245626
>Folk Punk
Good lad

>>41245692
I think we're the only two folk punk listeners in this general

>>41245663
>Honestly Brett is my goal body as someone with similar levers to him and only an inch taller
holy duxking turbo manle kek

>>41245721
I'm not ashamed to be a manlet. 5'5" is tiny but I don't even give a fuck

America is a better country than Britain. I let immigrants fuck my wife while the family watches

>>41245724
i fguess toy gVE up on losing your virginity long ago

>>41245692
HEY
leave him alone lad

I enjoy gay sex

>>41245692
well your just a fag

>>41245692
he's a FRIEND!

>>41245791
Don't be mean this is a no bully thread

the time has come brits
we have become a threat and they wish to suppress us

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>>41245815
(no bully obv)

>>41245739
>>41245799
thanks for having my backs lads

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>>41245852
anytime soupy lad
you had your shake today?

>>41245908
nah I made fish soup and added 150ml of oil to it. it was ~2500 calories in one meal kek

wbu? what are you doing on your long weekend m8?

>tfw back almost horizontal on proper conventional deadlift setup

I guess I'm turning to the dark side
What are the best tutorials for sumo?

>>41246053
john paul cauchi
https://www.youtube.com/watch?v=IePuEo9qwLE&t=26s

>>41246018
lol, must taste pretty rough
what are you bulking up to anyway?

not much planned Tbh just taking it easy, up to much yourself?

>>41246053
i was the same, i was even shitter at sumo

Hi brit lads and plg lads

>>41246119
hi lad

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>>41246090
its not too bad t b h. I use plenty of spices and veggies. its actually pretty nice. the plan is to bulk until I want to kms when I look in the mirror. at 85kg now and want to be touching 100 by ~september

Ive got lifting tomorrow, then I plan on spending the rest of the weekend chilling/studying

>>41246053
kek. a friend of mine literally cant setup for conv without his hips higher than his shoulders. probably the the worst leverages possible (pic)

>>41246119
alright mate?

>>41246119
late to the party tonight redeemablebrit lad
how was your day?

>>41246169
> the plan is to bulk until I want to kms
lol just dont follow through with it

>trip starts with kg
such a true metric brit

>>41245791
Objectively correct desu

>>41245799
This as well

Sorry I couldn't be here tonight lads but I'm gonna have to catch some Zs.
Peace, speak to you lads tomorrow.

>>41246327
gnight lad

>>41245017
We don't have time to weigh in lifters the morning of. Nobody is getting paid for this shit. Go to a fucking meet some day raffy.

>>41245724
I'd love to have his proportions

Fuck my long as arms and femurs

>>41246364
>We don't have time
there is plenty of time, if you ever went to a real meet you would see

>Nobody is getting paid for this shit
two trips to venue is somehow better when you arent getting paid? ok

I've started taking creatine and all the bros say you need to drink heaps of water with it.

How true is this and how much do I need to drink?

>>41246428
its true

>>41245531
That makes zero sense to me, do you pull explosive round back sumo?

>>41246428
you will be thirstier so just drink when you are thirsty

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https://www.youtube.com/watch?v=GhX8cB7JPYw

every single one of these lifts is more impressive than all of powerlifting put together

negate this

oh right

you cant

cause your psuedosport is embarassing

>>41247006
I'd probably hate powerlifting too if I trained for it for years and could only bench 75kgx10

>>41247039

I hate powerlifting as well, on the grounds that bench press is a meme lift for wankers, and every organizing body is at least kind of shit, but Olympic weightlifting has its own problems.

It should all be irrelevant to Panzer, however, as he's trash at both of them.

>>41246689
ok so taking it before bed won't matter then?

>>41247183
haha okay Raffy

>>41247204

Sorry I can't tell you anymore information, I might appear to be 'helpful' then and that could 'damage' my 'reputation'

>>41247213

Trip on, Panzer

>be in Target
>take massive messy /plg/ shit
>toilet auto flushes
>not strong enough need a second flush
>no button to flush again
I'm sorry employee-san

6'8 fat turbo lanklet beginner here
I don't have a rack that goes high enough, so can I do zercher squats as my main squat movement?

>>41247260
are you retarded just wave your hand infront of the topkek100 sensor to flush the norman khan down the drain

>>41247272
I lied about being sorry
I'm D E V I L I S H

>>41247305
thats something a currynigger would do, cmon, we're better than those subhuman pieces of shit, thats what seperates us (the aryan masterrace) from those subhuman shitskins

>>41247268

No. Get a better rack.

>Lanklets, when will they learn

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>>41247336
why dont yuvget a better life raffy hahahahaa

>>41247336
Thanks Raf

Lifting is the only thing that makes the voices stop

>>41246462
No, my back rounds near max weights but I pull a normal sumo style. I honestly donr understand how its so weak compared to sumo. Im gonna train the shit out of it to see if there's carryover tho

id probably kill myself

but I deadlift tomorrow so there's that to do

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>first week of smolov jr

>>41247039
he can only bench 75x10? haha his ohp is probably shit too

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so im attempting to analyze this PowerLiftingtoWin program (novice af wasted over a year fucking around but still super dyel) and it says the stall protocol is to deload 20 percent then move on the novice phase 2 but the thing is they dont specify what to do if its only a single lift thats failing the 3 reps, and not the other 2 lifts. Am I just supposed to move phases even if im doing well in phase one or 2 with squat/DL but not with bench?? Arent I wasting potential progression on squat and DL by not exhausting those gains even if im not making any on bench?? wtf man they just refer to the big 3 lifts as like one big linear progression train when they really move differently and independently from one another?? Am I missing something here??

>>41248106
you can do different programs for different lifts

>>41245008
About his blue shoes and horrible lifts

>>41244671
>mfw misread "4-6" as "4x6" and did more squatting than the program called for
>on a 90% day

kill me please im gonna be sore as fuck tomorrow

>>41248166
good luck on recovery at least

>>41248106
yeah you can treat each train differently this way and have one leave to novice pt2

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>>41248135
>>41248186
ill admit this one was obvious lol what a fucking retard i am. Thank you anons, for the genuine responses.

>>41247685
If you suck badly at a lift, getting better at it is gauranteed to make you a better lifter in some way imo

>>41246081
thanks

>>41246090
i've only sumo'd with 2pl8 but it feels comfy so far. with conventional I was setting up with my shins too far away and was using all quads/lower back so im a lot weaker with proper form, when I use my hammies. might as well give sumo a shot.

>>41246169
no bbc is entering my buns of steel

I am on week 4 of C6W and I am getting an annoying feeling in my elbow while overhead pressing. I fear I might be getting tendonitis.
Anything I can/should do about this?

some qties liftan
https://livestream.com/NSF/events/7331220

>>41248951
play around with grip width, see if dumbbell press feels better

it's only assistance work, not a huge deal to switch it out

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>no The Press™
>no Chins™
>dumbbell flies almost every day
>french press (instead of LTE™)
>leg fucking press
Is Sheiko just a meme?

>>41249475
I don't recall giving you permission to repost my picture

125kg - bench
190kg - squat
230kg - deadlift

don't have any gear (belt,straps, etc.)
gotta raise the total from 545 to 670 min by the end of the year, possible ?
been training the last 5 months (80-125, 130-190,160-230) after a 2.5y injury break, trying to beat the countries current record in the category I'm aiming for (105-120, atm 95)
gonna be my first meet, so any tips are welcome

>>41249554
lad your not gonna brake nat records your first meet. youre not frog

just go and have fun. make friends and enjoy the experience. maybe you'll be able to break some records in the future

what country btw?

>>41249658
doesn't hurt having some numbers to aim for ^^
croatia

How did gibbs only bench 200kg wtf his 217kg in training looked easier

>>41249673
I agree. keep those numbers in mind. but your main focus should should be gaining experience and having a good meet

>>41247006
Is there even any point trying oly if you're not a chink?

Holy damn thats one big smelly NORMAN KHAN coming out of my butt right now
Quite sloppy and extra smelly, must've been the Chinese food I ate last night

Anyone wanna be my coach? I'll text you when I go lift and you respond with what I have to do that day.

Will pay in daily memes

>>41250149
what kind of quality can I expect from theses memes? post an example and I'll decide if I want to coach you

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>>41250177
It depends on your taste of Memes. The quality of the meme will be refined to suit your preferences and only improve over time.

>>41250249
I enjoy highly abstract meta level memes and anti-america/pro-britain memes. do you have any of these?

>>41245531
Because you turn it into 100% erector with no glute and ham involvement

>>41245692
>>41245718
God isn't dead, but I'll get that bastard some day

>>41248106
>attempting to analyze program
>novice af wasted over a year fucking around

Literally just pick a tested, early intermediate program and stick with it. Stop trying to analyze shit.

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>>41250294
Perhaps you'll enjoy this

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When using RPE is it worthwhile to work up to an RPE less than that is prescribed in the prescribed rep range before adding weight to get extra volume/feel it out?

For example you're meant to do 2x10 @8. I could just warm up using singles to a weight I think I can do 2x10 with and do that. Or I could do for e.g.

1x10 @sub6
1x10 @6
1x10@7
1x10 @8
1x10 @8

>>41250586

Haha, okay Raffy

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>>41250627
Okay, Raffy.

>>41250586
Mikey recommends having a goal weight in mind, but he also says working up (eg to 4@9 doing like 100x4@7, 110x4@8, [email protected]/9) is fine too. If I were to attempt mementum or other RTS programming again I'd probably do the second way for extra volume and less intensity. Having a "goal weight" can easily turn into a "I'm fucking finishing this set with this weight" and get you hurt.

t. my L4-5 disc

>>41249674
He said he peaked his bench a tad early

>>41244671
How do I into powerlifting?

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>>41250658

Rused.

>>41251003
Okay, Raffy.

>>41251025
Okay, raffy.

>>41250389
My hammies are fried today tho and it was a low rack pull. Mid shin at the highest

>>41251057
rokay affy

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Can I get a form check guys? Yes I know I'm weak pls no bully.

>>41251073
Maybe it's because conventional is a meme and you would never pick up anything except for a barbell that way and sumo is the true redpill of deadlifting.

Watching vids of Bruce Blum squatting again lads. How do I make mine that pretty?

https://www.youtube.com/watch?v=SQUnSYwTa5o

Who wants to fight me? I'll fuck up anyone who's in the GTA just name a time and place

>>41251116
cut your femurs in half, flexible ankles, and squat shoes

>>41250895 the fact you are doing overhand underhand at like 70kg is fucking redicioules

>>41251170
Moo is Dino you delusional gullible fuckhead

>>41251177
I actually do have relatively short legs, good dorsiflexion, and I use shoes. I don't know why I'm such an ugly, terrible squatter.

C.A.N.C.E.R
>>41251089

That overhead comment was meant for you.

>>41251190

thats what Im asking, hes not back in discord you dumbshit leaf knuckle isnt dino

>>41251108
That, im willing to believe

>>41251158
>the GTA

kek I thought you were asking if anyone wanted to play GTA with you for a sec

>>41251209
No moo is Dino you retarded fucking dumbshit fuckface not knuckle and why do you want an underage dyel beta orbiter in my discord anyway you fucking kike nigger

>>41251240
>>>41251209 (You)

come at me you fucking dipshit nobody likes you, you are worse than fucking poles in their contaiment channel

>>41251256
>nobody likes you

Good that's what I want LOL

thoughts on raw w/ wraps

is it a meme?

>>41251328
People will say its a meme cuz
>muh ipf
But wraps help you lift more weight. Lifting more weight is fun. Wraps are fun

>>41251170
>that fucking picture
Lmao
Literally just got my eyes tested and got the paper work, looking like I won't have any problems joining the air force.

I've pretty much stopped lifting as this point. I do long distance running primarily and lifting doesn't really interest me that much anymore.

I'm pretty busy with all this atm, as well as exams in a few weeks. So I'll come back in a few months or something, who knows.

>>41251345
do you use wraps? what fed do you compete in?

pls aware me on some good/cheap wraps

>>41251368
Ive used them, dont compete in them,though I feel like I may do it in the future. They were a friends wraps everytime I used them so I couldnt say, sorry

>>41251353
Paul?

>>4125140
Shoo shoo Rafael

>>41251177
What constitutes short femurs? Mine are 18.6% of my height.

>>41251430
No they aren't you stupid mother fucker

>>41251436
He's probably right

Mine are 9.3% of my height

>>41251447
Okay Dino

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>>41251450
Miron my dino femur?

>>41251480
Stop posting

>>41251430
>>41251436
13-14" at 70"

18.6-20%.

@41251507
Lazy

>>41251515
No sorry you're wrong again :((

Lads why are block pulls so universally recommended for sumo pullers? What do they accomplish that regular pulls from the floor don't? If it's just overloading the top end, wouldn't getting stronger off the floor make more sense for sumo?

>>41251577
Ive only ever seen dan green reccomend sumo block pulls. Theyre not universally reccommended by any means

>>41251756
Here, r/PL, a few random natties on youtube, Boris. I don't know it seemed kind of pervasive.

Be back in an hour or two, if you respond I'll probably get back to you then

>>41251480
kek

>>41251536
Ok Raffa boi

>>41251984
are you my evil doppelganger

i know explosiveness isn't relevant to powerlifting, but is there any reason to push press?

>>41252169
I push press because I enjoy it. Isn't that a good enough reason?

>>41251992
i dont recall giving you permission to reply to my posts
go away raf
obey

>>41252219
Okay Dino

>>41250586
How does that man stand up from cross legged without using his hands?

Is that the power of being a small japanese man?

>>41252379
lol never noticed that
looks so graceful

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how does it feel knowing blueshoes has more game than you?

>>41252379
its called not being obese and being able to use your body properly lol

>>41247260
>be ultra dyel almost a year ago
>doing half GOMAD
>chugging whole milk in the parking lot
>get bad shits
>rush to McDonald's
>take one of the massivest shits of my life
>none of it even goes down
>rush out of there sorry and ashamed

>>41252169
It's fun, it's overloads the stuff that OHP hits. It may/may not be good bench assistance (probably moreso if you have a narrower grip) but it won't take too much out of you.

>>41252379
If you can't get off the floor without using your hands you're going to die sooner rather than later because you lack mobility and/or you're overweight. It's a thing, look it up.

>>41253173
we all die sooner rather than later anon
lifes short

>>41253226
It's the longest thing you'll ever do

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Rate my gym pls

>>41253246
>having to stop doing something without it being your choice
means nothing, you will run out of time before you know it

>>41253254
Okay, raffy

>>41253296
Yffar ,yako

>>41253281
How do you know?

>>41253254
we have the same squat rack lad :)

>>41253296
Im liking this new may-may

so how do i make my dick longer? :/

>>41253431
Pull on it

>>41253874
feelsbadman. im average length, le 6+inch bone pressed, and im pretty huge girth wise but wahhhhhhhhhhhhhhhhhhhh!!!! i wanna be longer mommy!

>>41253937
Wear a fake penis over your real penis

>>41254013
>orbot
I can tell you buy drugs online
>36
Sean is 26

>>41254031
Fucl of sean

י>>41254047
ʎɟɟɐɹ 'ʎɐʞO

>>41249475

Yes.

>>41249554

Get shoes and a goddamn belt.

>>41251108

>Maybe it's because conventional is a meme and you would never pick up anything except for a barbell that way

So if that's the way you pick up a barbell, why are you picking up barbells in another manner?

who /weighted push ups and chins/ here?

how many sets/reps do you do? is it a better idea to for 5 reps or 8 reps before adding weight?

>>41251345
Wear a squat too then you pussy.

I want to deadlift and squat and bench press and overhead press

I don't know anything and I never have and I never will

>>41254358
That's a much bigger learning curve. Im lazy

>>41254358
what cheap wraps would you recommend lad?

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Does anyone have the Sheiko and Dietmar copy pasta?

>>41254399
Archive last thread I think

>>41254358
Are you the one that got rts coaching? Im thinking about getting it and wanna hear reviews of it

>>41254419
thx
i made a pastebin with them
https://pastebin.com/ZrD9vDck>can we add this to the sticky to make things ez

>>41254358
What you been up to? Any future plans? What's up in Isley town?

>>41254497
>https://pastebin.com/ZrD9vDck

>>41254309
Nice effort

>>41254497
No raffy

Who's watching the fight?

>>41254648
What fight?

Just had this jam resurface in the back of my mind
https://youtu.be/ZoAxy5K_C1A

Just dreamt I was in the Civil War lads, it was pretty sweet

>>41254346
Because I realize the full power of sumo and am not so retarded that I just stand in front of a bar and try to pull it?

isley town is one town I would not like to live in

>>41254863
You lowkey love isley, admit it.
He's your brother from another mother

>>41254887
Literally no one loves Isley, even Esmeralda couldn't tolerate him for more than two weeks and dumped his ass and Esmeralda is an uggo 2/10 fat bitch lol

Isley has a repulsive attitude consisting of being a liar, cheat and a weasel, probably got it from his mother, who cheated on and cucked his father from a very early age

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>110 bench reps today
REEEEEE my pecs are toasted

>>41254977
Sounds a lot like you

You two are more alike than different

>>41255127
That's nothing like me
I'm a man of my word and do not lie
Isley is poor and fat
I am ripped and jacked

Sorry but I fail to see any sort of resemblance

>couple being lovey dovey cutesy in the smith machine next to my rack
I was almost triggered but they complimented my belt so we're cool now

>>41255141
You are just like isley in every way imaginable

>>41255142
Slap her ass in front of him to assert your dominance

>>41255154
Yet you can't name a single similar attribute

>>41255161
Sounds like something an overcompensating beta male would say t b h

>>41255172
Intelligence

>>41255211
Isn't is stupid and I am smart
How do I know Isley is stupid? He publicly admitted he got terrible grades and wound up at a shit paying code monkey job

>>41255251
>Isn't is stupid and I am smart
love it

Isley is just another Sean persona

Did my first meet yesterday lads.

83kg Junior (81kg)

150/115/200

Messed up commands on squat and had to repeat my second attempt because I racked too early, but still overall pretty happy; can't wait to get back into training.

Sorry for blog post

Dino doesn't exist

>>41255452
We're all sean personas

i miss you baby

>>41244991
Squats 1x1, 3x8
Speed DL, 2x3
RDL 3x8
GM 3x8
RIP my entire lower back

babe i started playing magic the gathering just for you lets play together

>>41244991
We /rest day/ lads. Tomorrow I'm doing all the main lifts from days 3 and 4 of advanced large load because I am a retard :DDDD

>>41255567
Ayy mang how you been

>>41255586
Injured Retard incoming.

>>41255586
>Ayy mang how you been
Pretty good. Been busy with college, recovering from a shoulder injury I got while BUILDING
THE
MONOLITH
and generally avoiding this place because it turned into Rafael & Sean General. Truly the worst timeline.

Still working on that supplement line. ETA December 2017.

Gibbs beat hacks open world record, gibbs now strongest 83kg in the world, pretty good to beat a roider like hack as a natty hm

>>41255769
this isnt even a shitpost. what the fuck is wrong with you??

>>41255769
Did he get the world record total? His bench was way under what he could've hit too.>>41255769

>>41248195
nothing is obvious if you are smart
never assume shit, research everything

>>41255907
yes

whats the best whiskey under 20 bucks lads?

>>41255948

Buffalo Trace is pretty good bourbon and may or may not be $20 or less depending on where you live.

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>>41255948

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Our boy hancott getting it in

>>41255630
I'm combining them because it won't be too bad. Bench/squat/bench and some deficit deads + rack pulls wouldn't be awful, and the session after is another bench/squat/bench, so my lower body won't be too too kill.

trappy please...

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>>41255961
>good
>bourbon

>>41255948
Whisky is a meme. I can drink a bottle straight up but it's not pleasant, just gets you drunk quicker.

Why not enjoy your liqour and have a cold refreshing beer instead? You're not 18, its not a drinking competition, enhance your fun, don't show off.

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>>41256017
this post is bait overload oh my

>>41255961
I said fuck it and dropped 30 buck on bowman brothers. Thanks though

>>41256074
>30 bucks
oh wow we got a high roller in here

>>41256017
>beer
>good
Okay, raffy

I MISS TRAPPY_CHAN AND I DONT CARE WHO KNOWS

>>41256098
Okay Dino

>>41256098
Underrated comment

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>>41255948
>buying anything but Woodford ever

>>41256153

Try Angel's Envy sometime. Really good shit.

>>41256098
>>41256130
>>41256132
you do know that trappy-chan is actually a short hairy manlet right?

faggot

>>41256171
I have yet to try Pappy Van Winkle so that'll be the next expensive liquor I'll buy but I'll keep it in mind

>>41256153
>woodford
I dont wanna drop 40 bucks on liquor.
Its easily one of the best ive ever had tho

bourbon is disgusting pig swill for inbred hicks in buttfuck kentucky

that is all

>>41256201
what are your thoughts on Brazil and princessas' possible untimely death

>>41256213
see
>>41256174

>>41256221
i know

>ywn play magic the gatherign with your princesa

why even live

>>41256246
see
>>41256174

>>41256246
>>41256262
which one is the real sean

>>41256266
see
>>41256262

>bench 70% for 18
>8 down sets all at 17-18 reps
>go for 75% for overload
>get 4 paused reps and a failed fifth
wew lads, hoping to hit it for 15+ TnG when I go for it next week

>>41256474
Holy volume batman.
Why such high reps?

>>41256488
I'm adding 5lbs per session and decreasing reps as it gets heavier, doing the same for squats (I'm the 7x20 memer, so far I haven't failed a rep so I haven't had to decrease)

how to program in back work on sheiko? i have a file with all sheiko spreadsheets and maybe i'm missing something but there's no rows or chins or anything

>>41256558
Just do 4x10 chins after every deadlift day and add 10lbs every time you hit 4x10 at whatever weight

>>41256558

I just did 4x6 chinups and 4x12 facepulls each day.

>>41256651
dont do facepulls

>>41256651
Should I add back work on my 3x week deadlift meme program? Maybe just do something like this each day I deadlift?

>>41256652
lol why seen

>>41256689

I'd add some stuff on day 2, chinups are always good.

>>41256707
yout hnik youre doing them for shoulder health but in reality they are bad foryour shoulder

>>41256721
Day 3 also has rows. Just one day of chinups would be enough you think? I really think I need to focus on my upper back this next bulk.

>>41256736

I know, I'm looking at it right now. If you really want to add more, do some sort of pulling after day 1 as well, which would definitely be more than enough.

>next bulk

stop bulking, just eat at a constant, small surplus

>>41256758
Yeah, that's what I mean. 1 lbs a month for the next year or two is the plan.

>>41256689
Why don't you qu it meme programs and actually try fixing your shit?

>>41256797
he's far too intelligent for that lad

>>41256797
What's wrong with my shit, anon? I'm weak and lack muscle? Yeah I'm gonna be doing lots of volume. And by 3x week deadlift memes I just mean 28 free int 3x deadlift.

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>>41256797
How about you stfu and post pic and stats? That's what I thought, stay scared and hid behind your keyboard. 100% you can't even squat 2pl8. Fite me 1v1 I'll fuck you up

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>>41256818
>whats wrong with my shit

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>>41256818
Don't listen to them lexi. I'll protect you.

>>41256882

He actually has fixed that shit.

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>>41256882
>posts a video that's 9 months old

>>41256898
>>41256923
I'll believe it when I see it

>>41256938

I'll give him shit about his squat and deadlift all day, but his bench has come a long way since that video was taken.

>>41256970
I'll believe it when I see it

>>41256977

Watch the video from his last meet in January you dingus.

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Here's a somewhat recent 255 at 175 bw.

>>41256818
All your form sucks. Volume won't fix everything you need to eat

>>41256988
your ass came off the bench, thats a NO lift

>>41256996
No it didn't. It just looks like it from the angle. I got 27 whites at my last meet with the exact same form.

>>41256995
this

>>41256988
my god you're so skinny. and stop sinking. and get tight. and fix your shit

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>>41256988
>tfw you can bench 115 kg for 2 reps @80 kg but don't squat or deadlift at all
Am I going to end up in hell? I also do OHP.

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>>41256988

>This DYEL TWINKSHIT can bench 2x bodyweight with poor form while YOU can't even bench your own bodyweight

>Autists HATE him

>Click here to find out his secret!

>>41257091

>255 is 2x 175

I am idiot, please ignore this.

>>41257091
but... hes not even close

>>41256988

GJ lad. I'm proud of you

>>41257122
He only weighs 125, youre still right lad

>>41257129
stop that

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>>41257146

I guess we'll never know for sure ;)

>>41256988
I was 100% expecting that to go bad. Pleasantly surprised, congrats lad

>>41257161
know what?

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>>41257182

>>41257203
ok faggot
very helpful

>>41257203
lol you could make an edit of this pic with trappy, livia on the left and rafael on the right

>>41257210
stop that

>>41257122
kek

>>41257165
>>41257129
Thanks guys. I'm hoping for 125kg at my meet in August.

>>41257242
>>41257242
>>41257242

>>41256882
spotter pls

im supposed to do 4x8 for sauats tomorrow for c6w. whats the difference between that and 8x4 which i can do without gasping for air and dying

>>41256988
why do you not look like you lift at all? why do you not eat more and grow? all youd have to do is eat you already train

>>41257314
because he cuts from 180lbs to 170lbs over and over and over again like a mongoloid lol