/plg/ powerlifitng general

6 poops a day cmon

What is the name of that qt polar bear bodorio used to post

What the fuck this General gave me malware and made me a degenerate alcoholic

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need a black gf lads

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>>41373463
Knut

>>41373467
>/plg/ in general

>>41373481
Thanks lad

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reminder to do weighted chins to bench more

>>41373479
There was a Nigerian cutie who worked at my university's gym. She was also my lab partner in most of my chemistry classes. I think she was into me, and I really regret not making a move on her.

>>41373573
You're dumb

>>41373573
So this is sean

>>41373855
haha okay raffy

Why do people say 1/2/3/4 and 2/3/4/5 when the lower body lifts are significantly easier.

By the time you bench 3plate you should be squatting 5 and diddy close to 6. And 2plate ohp is harder than all of them.

Ree missed thread

Currently doing Sheiko workout 29, should I test my 1rm at the end of the cycle, or move on to workout 30?

>>41374170
dude its a guideline

and a 2plate ohp is proportionate to a 3plate bench tb h

Which rts program is the one to do?

Smolov jr guy again

W3d1 6x6 amrapped the last set for 10, 105kg

Can I just keep adding 5kg every week until it stops working or will I go to snab ciddy

>>41374291
The one you make for yourself.

Alternatively the RTS Generalized Intermediate, Project Momentum 2016, or one of the two Momentum 2017s.

Any of you guys rest 3 mins between bench sets and also squat sets or not?

Should I just start resting 5 mins if I'm not in a rush?

Need to boost my energy before i go gym, i only got 5/6 hours sleep last night and need to set a new pr on bench.

I feel tired as hell, what is a good way to make me feel energetic?

>>41374341
Rest as long as you need. If you can complete your workout resting three minutes, those extra two minutes between sets are just a waste of time imho.
>>41374347
Coffee shot and powernap.
Take a small cup of coffee with ample strength, lie down to relax/sleep for 15 minutes, get up as soon as the alarm rings. Shit, redress, get out.

>>41374330
Do you happen to have any of the project momentums in an excel sheet?

>>41374341
Rest however long you need. I rest longer when I increase weight and rest less if I lifted that weight reps and sets before.

>>41374405
Haven't gotten around to doing that, no.

>Squats after not doing for a while were kinda hard and my glutes and adductors are very sore and about to add 5kg to last time.

I rest in pepperoni

>>41374405
MA made a google doc

>>41374347
You don't need anything, you might feel like shit but it shouldn't impact your lifts. If you don't drink coffee do what the tripfag said but substitute coffee for tea because after I dropped coffee it just makes me jittery.
>>41374170
I rep 3 plate on bench and 2 on ohp but yet to hit 4 plate squat for reps reliably.

>>41374459
Do you have the link, baby boy?

>>41374466
hello fat retard you might rep 3 plate but that is not a proportionate amount for the average lifter

most people will achieve a 4plate squat waay before a 3plate bench

>>41374472
Negative, ive got PM 2k16 though, its a lot harder tho
https://docs.google.com/document/d/10gSl7pGOS2sQ8hUW7660Pdk6rAKrpHuBy2SRHRzT2lE/pub

>>41373479
enjoy your hiv

>>41374170
it's just a meme, kinda fun and useful easy to remember
1/2/3/4 is at least reasonably close to top end for a hobbyist without much genetic potential but you're right the other should be 2/3/5/6 and that "2" will be the last to be gotten

>>41374483
Alright I'll wait until I see MA posting. Thanks though, man.

>>41374493
http://desuarchive.org/fit/search/text/docs.google/username/MA/

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>>41374341

I tend to take pretty long rests desu, just rest as long as you feel is necessary to feel equally strong each set

>>41374503
Yo how do you calculate loads when only given rpe goals?

>>41374540
http://articles.reactivetrainingsystems.com/2015/11/29/beginning-rts/

You can have a goal, but it should be guided by your performance that day.

>>41374524
>>41374418
>>41374381
thanks thought it was supposed to be shit for work capacity with longer rests or something

I only really care about getting through my SS squat sets

>>41374561
Thank you.

>>41374474
>Me
>2 pl8 ohp
Fuck I'd be lucky if I got 175

>>41374580
As SS goes on, you will need to take longer rests or you simply won't be able to recover enough for the next set.

>>41374778
Hows trenning going lad?

>>41374170
>the lower body lifts are significantly easier.
Literally completely 100% depends on morphology. Ask a benchcuck like Joe if he thinks deadlifting or squatting is easier than bench (pro-tip: answer is no)

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>>41374818
Feeling pretty good desu, going to manage to get 3 weeks of volume in before I won't be able to lift for ~2 weeks. Doing pic related today

>>41374341
>resting longer than 90 seconds for sets <80%
Have you considered taking up rock collecting

>>41374834
>16 sets of squats
Kek, good luck lad that looks like hell

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>>41373479
FWIW, as a blonde haired blue-eyed pasty white dude, I work retail at a ghetto mall and middle aged black ladies love me. Had one calling me Mr. Superman. Expand your horizons to black MILFS maybe?

>>41374341
Rest 3 mins, and mark your territory/assert your dominance around the equipment for 2 mins = 5 mins.

>>41374834
>abs 10x3
What is this?

>>41374903
It is 3 sets of 10 reps on the abdominal exercise of your choice.

>>41374561
those who use rts, what is your process for working up to the first set? say for example 5 @ 9?

do you start with a clear idea that "hey that sounds like 405 to me" ?

do you work up in sets of 5? seems like if you guess wrong you either do lots of work sets before you get to your work sets or you overshoot?

do you work up in singles and then try the weight you think will do it, and adjust from there?

>>41374903
It's reps x sets weird I know

>>41374778
or you can take reasonable rest times of 3-5 min max and when you can't do 3 sets of 5 you know it's time to switch to an intermediate program

>>41374934
Squats count as abs right?

>>41374970
Seconding I read the way mike prefers is to work up to the prescribed rpe not just pick a weight you think it should be. Not sure the best way to work up to a set of five or a triple.

>>41374834

Boy that's a lot of volume

Is this the power of the legendary sheiko?

>>41375020
No, it refers to some sort of isolation exercise.

Personally I like ab wheel.

>>41374834
Looks like retardgramming that will get you injured, Bobby.

I approve.

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>>41374970
I use this chart to determine the number to shoot for, it may change based off how I feel. Ive been using top singles lately but when I did top sets or reps id do 90, 95 and 100% of my target weight all for the prescribed reps

For example if my target weight is 100 for a set of 10 if do
90kgx10
95kgx10
100kgx10@9
The most important thing is you hit the presribed rpe and rep combination

>>41374859
But its light weight, even 85% for 2 is easy.

Sheiko is way easier than people meme, even C6W leg workouts are harder.

Warmups then 10 reps at 82.5% followed by 10 sets of 3 at 80%

>>41375150
Top sets with reps*

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oh boy looks like another fun and exciting workout today! thanks boris!

what are you guys all training today?

>>41374987
>Pussying out on progression because you're scared about waiting up to 10 minutes between sets

>>41375048
It's sheiko advanced large load, so yeah.

>>41375140
I've been safe despite doing 2 double sessions last week lmao. Had some knee issues for a day or two, but they immediately resolved when I stretched out my hip flexors on that side. Also some forearm tendinitis but it resolved itself on the same day by slowing down my descent on bench on the last couple sets.

>>41375162
Any individual session isn't too bad, but if you're doing 3 weeks of the first prep cycle in only 2, like I am, might not be too easy

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>>41375195

>61 reps over 13 different sets and rep ranges

That's a lot of taking off and putting on weight m8

Plus all the deads on top of that

How long do your sessions usually take alex?

>>41375195
Lad, just build momentum. Its so much more fun

Tomorrow im training
>Front squat 1x1, 5x5
>spoto 1x1, 5x11
>dips 8x10
Momentum>>>>>>> shillko

>>41375162
>even c6w
what program has lower body workouts more difficult than c6w w2d3?

The smolov base cycle days don't even compare imo

>>41375162
Candito is far easier as a macrocycle (it's almost like Candito doesn't know what he's doing or something) but C6W has some retardedly difficult sessions, yeah.

Surely that has nothing to do with Candito having an IQ of 70 and doing roids.

>>41375230
when you wait 20 min between your top sets, do you have to repeat your warmup?

>>41375270
Still a good routine that works :)

>>41375150
So if I understand you correctly:
You're given N reps at RPE X
You use a table for the "that sounds like Y lbs to me"
You warm up normally (which may mean singles working up) to AROUND that Y lbs (in your case about 10% below)
You do ramping full sets of N reps until you hit RPE X (maybe at Y lbs or less or more)
then you do the fatigue percent etc.

>>41375300
I dont so fatigue percents personally but yes that sounds right

>>41375296
If <350 wilks or on roids*

>>41375292
I've never waited that long. If you feel like you need it, go for it I guess.

>>41375417
My wilks is 357 natty and it still works for me.

What are some push press tips and tricks you can recommend me?

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>>41375238
Usually like 90 minutes or so.

>>41375244
After the August meet I think I'm gonna. Either that or alexgramming or both. If I decide to do raw nats then that may change though.

>>41375640
bar rests on shoulders like in a front squat
short explosive dip
start pressing after finishing extension of the lower body <--- most people do this wrong

You guys ever get very slightly tender knees after squatting heavy?

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>>41375649
>I think I'm gonna
Good lad. Mikes light will shine on you

>>41375666
I knew all of them:-(

>>41376093
then what is the problem dumbass go do them

>>41376093
How strong are your lats?

first for trappy

>>41373573
fuck off with these reminder posts theyre fucking pissing me off

>>41375717
yeah. "Tender" describes it. I feel like it's the tendons/ligaments and muscles aching a little from use, not an actual joint problem. maybe I hit it with the lacrosse ball a little, or do some stretching. It's not getting any worse.

Fuck which straps are better, sew easy or strong enough?

Just got 7/8 with 4pl8 because muh shit hook grip

>>41376210
why not become a mixed fag or use chalk if arent already instead of being completely retarded and using straps

>>41376155
Deal with it

>couldn't DL 475 @9
>tore callus while doing volume triples despite the fact I was using straps

I'm not building momentum anymore guys

On the other hand I benched 275 yesterday, so that's nice.

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>>41376248
nope

>>41376237
>muh imbalance
t. every dyel on /fit/

>>41376237
Using chalk rn and mixed just makes my scapular feel weird

>>41376304
i hook grip because ive felt massive strain on my bicep using mixed before and it spooked me

Do NOT piss in the squat rack!

>>41376336
hehe reminder trappy pls come back haha flirting and talking about cum!!!

>>41376271
Just put some super glue on it

>>41376104
Fuck you dont talk to me like that
>>41376130
I haven't clue how to measure this

>>41376645
If you can't do at least 10 Pull-Ups , or if you can't strict barbell row at least 50% of your deadlift, then you have weak little girly lats and they're probably holding you back from being able to do strong athletic things

>>41376336
ill have you know i can piss anywhere i want inside my gym, one of the privileges of having a GOLDEN membership card

:^)

>>41376767
Why is one of those easy and the other almost impossible

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>>41376767
one of these things is not like the other

>>41374170
because they're consecutive numbers, other anons already explained how it actually is

tfw 5pl8 deadlift before 2pl8 bench

>>41376767
I can row half my deadlift and I can do 10 pull-ups but I still have shitty small lats and a weak deadlift
Reee

>tfw small penis
>tfw fat
>tfw unaesthetic
>tfw shit teeth and poor eyesight
>tfw living at home
>tfw working a dead end job
>tfw weak despite training for years
>tfw dumped by a girl who no standards

Life sucks

>>41374970
He used to recommend the top set being the third work-up, so e.g. [X@7, X@8, X@9] or [X@6, X@7, X@8] (because you don't always need to be one-two reps shy of failure). You know roughly the weight that will be, and you know/will feel roughly how much your performance gets affected by z increase in weight.

Whether you do X reps up to those workups is up to you, just consider not doing small increments which may lead to a top set weight far below what you could do.

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>>41373479

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>don't feel like benching
>force myself to
>unusually sluggish
>biceps in pain after working sets
What? This is new, why would my biceps hurt?

>>41377417
No idea, but I got it too once. Felt like I'd been curling

190kgx4 High-bar Squat pr and 125x1kg feet-up bench PR

Weak feels

>>41376767
Jeez didnt know eddie hall could strict row 250kg.

Not sure why but i have been feeling weak on bench last week or two, i have been making great progress increasing weight on it consistently.

I maxed out at 125kg a few weeks ago, but now im struggling to bench 107.5kg for 5 reps.

>>41377571
That's not unreasonable, just go look at YouTube. There are many strong people who row 200kg+

>>41377670
Yeah but they are far from strict, they are bent over rows that turn into power shrugs.

I thought you were talking a pendlay row.

https://youtu.be/krbHsrS09EY
10/10 intro

Is feeling overly tired despite adequate rest indicative of high fatigue? Im halfway through a hypertrophy block and dont have a deload for two weeks, will I died?

I've come across this weird issue where running fatigues and strains my core; combined with heavy deadlifts this is just straining up my abs and they never have time to recover properly.

I noticed has near the end of today's run. Stopped a minute early because my abs felt like they were about to rip!

I suspect this is why I've been rounding most of my deadlifts too. Fatigued core.

What the heck do I do now?!

>>41374405
>>41374459
>>41374472
>>41374493


https://docs.google.com/document/d/1JQrFm9mEmmQjVc1yTruMpnfpd7Qv0lr2ZPZxm9cKBrs/edit

>>41378448
Learn to brace and increase core strength???

>>41378474
I don't think that's the issue personally (?)
My core just keeps getting fatigued and strained and I don't know why

>>41378574
Could also be shit posture

>>41378581
Hmmmm, I spend the majority of my time laying rather than sitting. I understand that sitting is bad for your posture, but what about laying on the floor?

Don't ask me why I spend hours on laying on the floor

>>41378448
this used to happen to me except runs btfo my lower back not my abs. I just stopped running so much desu

>>41378657
I can't say, its probably better if I had to guess. But thats a guess at best.

>Don't ask me why I spend hours on laying on the floor
Why do you spend hours laying on the floor

>>41378689
They're pretty closely related, a weak core will tighten up your lower back, and I'd imagine a weak lower back could perhaps tighten up my core perhaps?? What could I do to train lower back?
I've been running less frequently, but for longer, so perhaps its something I need to adjust to.

>>41378696
I won't rule that option out regardless.
I lay on the floor because I'm too lazy to walk upstairs to my bed most of the time

>>41378726
How much do you deadlift anon? If I were you I'd just spend more time on sprints instead of long distance and separate long runs from deadlifts by a few days. I don't really think it's a weakness but if it is just do light beltless stiff legged and conventional DLs

>>41378779
I mean I ain't a clue, I'm just speculating. I use to deadlift 200kg+ but after losing 10kg and doing long distance runs that number is probably closer to 180-190 max (fml)

I'm gonna do some more RDLs anyway, I remember getting a lot out of them when I did do them.
But my hamstrings and core would always get tight and beaten up, making it harder to recover for deadlifts IIRC.

Long distance unfortunately is more specific to my sports so my hands are tied, but believe me, I'd much rather do sprints, they are so much more fun.

>>41378846
What sport?

>>41378987
Oh, uh, shit, I mean to the sport of powerlifting. Y-yeah.

>>41379088
What the fuck are you on about autist?

>>41379102
I miss trappy chan

>>41379102
>>41379283
Jesus christ, piss off the both of you

>>41379295
Don't reply to me or my son ever again

>>41379088
No what sport is the running for. Interested is all

sign the petition guys we can do this

https://www.change.org/p/trappy-chan-trappy-chan-come-back-to-plg

>>41379445
long distance running, nothing exciting lol. (Inspired heavily by buda)

>>41379576
kill yourself

>>41379576
im confused did somebody make an account on this website using pauls name and pic or is this legit paul
jesus christ i hope for everyone's sake it's not really paul

Is it stupid to lift on pain killers? I have some pain in lower back which I hope are just huge doms and it's killing my workouts.

>>41379576
wtf

>>41379576
Rafael looks dead inside

am I the only one who does CGBP with a natural arch for the sake of more ROM

I think its a great accessory

>>41379576
Kek

>>41378424
Can be, yes.

>>41379624
Consistently doing it isn't a good idea, as you're likely to get less gains. Inflammation is an important part of the adaptation process.

>>41379774
i cant arch much with cgbp anyway

>>41379774
I LOVE cgbp, I think you'll find a lot of people do.

>>41379819
>you're likely to get less gains. Inflammation is an important part of the adaptation process.
that's complete broscience garbage. I expect more from you faceguy.

>>41379841
I LOVE trappychan

>>41379624
yes because youre more likely to get a serious injury

>>41379855
fuck off raff lad before i curb stomp your bobble ass head

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Threadly reminder to keep a clean living space.

It'll help your mental and physical health.

>>41379851
Actually its correct, I dont think the amount of gains is substantial but CWS and mike isratel say the same thing

>>41379851
tissue disruption causes inflammation dude what world do you live in

>>41379903
its bollocks theres not a single study to back it up, show me one

>>41379899
did you need a uni degree to get your job?

>>41379920
the inflammation isn't what causes an adaptive response from your body

>>41379899
i told you i was going to do it... i didnt do it
i have failed you

>want to be a stripper
>tfw fat and ugly powerlifter

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>>41379886
umm you have to pay copyright fees before using curb stomp and bobble head in the same sentence

>>41379947
t-that might be true

>tfw something's got to give

>>41380010
What does this mean? You alright?

>>41380010
NOTHING WRONG WITH ME

>>41380010
NOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO...

>>41380010
https://youtu.be/jgwRewfsysM

test

>>41380010
is there a trappy-sized hole in your heart to

>>41380046
>tfw gonna see korn live in a few months
HYEAAAAA
KEEP HOLDING ON WHEN MY BRAINS TICKING LIKE A BOMB

>>41380024
>>41380034
>>41380041
I'll be ok, just pulled a thoracic erector or right side of my trap while squatting because I was stupid and didn't eat enough today before lifting

>>41380047
Icle

>>41380010
NOTHING WRONG WITH ME

>>41380046
>>41380053
we /buttrock/ now?

>>41380064
typical jew

LET THE BODIES HIT THE FLOOR

>>41380064
Huehuehue what did I say this morning? HHHHhhhhmmmmm

>>41380064
kek, its almost as if we predicted youd get injured with all that volume.

>>41380084
hi babay

>>41379851
I seriously can't post anything in answer. System gives me connection error.

>>41380097
LET THE BODIES HIT THE FLUUUUUUUU
>>41380118
Hey cutie

>>41379947
>the inflammation isn't what causes an adaptive response from your body
Not what I said. I said it is a part of the process, not that it causes the response.

>>41380084
Boardie :3

>>41380093
??????

>>41380100
It didn't get any worse throughout the session, unlike last time when I was doing deads and ohp, so I think I'll be good to lift tomorrow.

>>41380107
Eh, I'm fine with it. As long as it's not a wrist, shoulder, elbow, knee, quad, or disc, it's pretty manageable. And I would have been ok if I didn't eat like 500 kcal today

>tfw trappy killed plg and is still fucking its lifeless body

FUCK YOU HOBBIT FAGGOT WHORE

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>>41380084
>>41380034
(1, 2, 3, 4)

REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>41380136
>does fuckload of volume not meant for his strength level
>gets suprised when he injures soemthing
living up to the name

LET THE BODIES HIT THE FLOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOW

>>41379851
https://www.strongerbyscience.com/grow-anabolic-signalling-mechanisms-part-1/

I'd like to test my maxes some time, but I am on texas so it is not part of the program. When can I sneak it in? Do I just test my maxes a random intensity day when I want to instead of doing 5rms?

I wanted so long to do 180kg and now I should be able to so I want to do it.

>>41380136
all of your posts get funnier when i imagine you saying it

post a selfie so i can have a better look to fuel my imagination

>>41380166
>>41379851
Fucking shitfuck 4chan block anything more than what, 40 words?
Anyway, ctrl+f "adapt properly"

>>41380133
so what's your evidence that lack of inflammation will lead to less gains?

>>41380181
did you miss fat retards comp video? he posted it here

he basicly looks like a fat goof, no offense

>>41380196
Previous posts, and another one: https://www.ncbi.nlm.nih.gov/pubmed/23013520

Fine, I'll grant you the "may".

>>41380200
>tfw took a hiatus from posting and missed it
>tfw no reaction images on laptop
:(

>>41380162
>Surprised
Eh, not really. I was actually surprised I didn't get quad tendinitis and that it just magically let up when I stretched my hip flexors

>>41380181
I'll post one later

>>41380200
I am objectively a fat goof

>>41380200
yeah i know but i want a high res picture or maybe a video of him talking to the camera

>>41380166
>>41380182
ok fair enough but it's not something I'd be worrying about. probably a similar degree of importance as meal timing
the reason you shouldn't regularly lift on anti inflammatories is theyre harmful to the stomach

>>41380221
>I was actually surprised I didn't get quad tendinitis
you probally will if you keep this up for a few more weeks but youre actually stopping training by then right

why are you stopping anyway

>>41378574
You're probably running with your ass sticking out

Anterior pelvic tilt or lordosis or whatever you want to call it

Get your hips neutral underneath your core while running so your abs aren't straining to tug on your hip girdle so much

>>41380232
oh baby

>>41380232
id suck those nips dry

this needs a pepe shop

>>41380232
>facelad straight in with the bants lol
who needs words anyway

>>41380232
who is this

>>41380244
good post, most "humans" (>implying humans exist in 2017) have absolutely atrocious form while running

>>41380221
AWLRIGHT THAHNKS BAWBY

>>41380254
Obese jewish man captured in the middle of sheiko deadlift session

TRUMP FIRED FBI DIRECTOR LMAO
>TRUMP FIRED FBI DIRECTOR LMAO
TRUMP FIRED FBI DIRECTOR LMAO
>TRUMP FIRED FBI DIRECTOR LMAO
TRUMP FIRED FBI DIRECTOR LMAO
>TRUMP FIRED FBI DIRECTOR LMAO

>>41380242
Getting 3 surgeries Thursday and I won't be able to do any lifting that involves bracing my core for ~2 weeks

>>41380249
T-thanks

>>41380267
>Sheiko
Incorrect

>>41380280
what were you doing then? cuckols?

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>>41380268
shoo shoo panzer

>>41380286
Testing openers on MA's program

>>41380302
Oh yeah, forgot about that shit. How'd that program work out for you?

Please post meet footage by the way, I missed it

>>41380323
Don't think I gained much, but it was fun.
https://youtu.be/HLNrXRDf8eE

>>41380364
Dude, your squat is so much better than the last time I saw you squat, even your third lift looks good.

>>41380364
Remember when I told you not to run cuckolds program because hes a stupid fat fucking idiot?


im never wrong lol

>>41380388
Thanks. It's from a combination of sheiko, conservatively PRing, and the heavy singles work

>>41380420
Except I've only ever made gains from Cuckols programming

>>41380237
So did I spill brosience garbage?

>>41380420
stop bullying paul

>>41380420
haha ok pajeet haha

>>41380448
Really solid tech improvement and confidence under the bar lad.

You should probably cut a bit though, you're way too fat for your strength levels. And I'm sure you don't really want to walk around looking like a bag of mashed dogshit when your wilks is <350

>>41380474
>spill
spew*

>>41380482
>Cutting
Planning on it. When I'm able to lift again I'm gonna do Hepburn A for 2 weeks to get used to the volume then start cutting. Gonna go down to ~206

>>41380559
I've been cutting from 120 since christmas myself, while doing sheiko (lol)

>>41380580
Styrkeloftanonsen?
How is your cut going?

>>41380592
bad, took a break for nearly a month and now I have to learn how to lift again. Still on TM?

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>>41380660
Aww, sad to hear, hope it picks up. Yes, had a bad week last week because I ran out of proteinpowder, but I feel rested now so I don't think I accumulated fatigue from it. Thinking of testing 1rms soon, since I should be able to do 180kg squat now.

>>41380660
>>41380706
Forgot to say, I am also getting fat now so I am thinking of slimming down. Goal is under 93kg, at 98-99kg now, I fucked up with too much soda on a cottage trip.

>>41380706
Very nice, maybe try just making three attempts per lift instead of a 5 rep max. You could probably hit even more than 180 if you're mentally prepared for it.

>>41380748
Yes, that's what some other guy told suggested. Just do it on intensity day instead of 5rm.

I just warm up with singles and feel it out, right?

>>41380821
Work up to something you can comfortably hit for a triple as your first attempt, then try 180/185 for your second, if that goes well, try 190 or so.

>>41380871
Alright, thanks for the tip. Going to be next week I try, since this week is press week and I don't need to max on that lift.

>>41380891
Possibly lower squat volume for this week, do triples instead of 5s or something.

>>41380903
You mean to do triples instead of 5s on monday next week? Or only hit a triple this friday?

>>41380921
Both, you should decrease volume before lifting maxes.

>>41380959
Alright, good to know

Recommend me some "high volume" rep and set ranges.
I've never done true high volume and it shows...

>>41381217
>5x8
>10x10
>4x12-16
>5x15
>10x3
>7x20

>>41381217
1x10 followed by 10x3 back off squats.

>>41381250
*pukes*
>>41381234
Oh. Thanks.

>>41381217
"High volume" is relative based on the volume you have been training with. Just add volume to what you have been doing

>>41381426
What are you a gde?

>post DL cheeseburger sub on a baguette

Happy camper, lads

>>41380175
Do a mini peak, work up to a circa max triple one week, then double next week, then shoot for a max single over a couple of attempts with realistic goals. You could ramp your VD intensity up too but I don't know how necessary that is.

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>Finish classes and exams
>Excited to get back to my regular lifting schedule
>Pull a muscle in my back last saturday
>Don't want to lift on it and make it worse

Fuck me lads

God lads, there is this lassy who's always been up my ally, but recently she has gotten THICC.
She wore a crop top today and I can tell she's putting on a little bit of a belly, not quite there yet, but she's obviously very fit but got that perfect soft stomach of a high test woman.
She's very short, 5'6 at best, but she has the breasts of an amazonian goddess. Like the early stages of pregnancy.

WEW. I can't contain myself.

Time to t-talk to her, like I totally often do to attractive women. Y-yup.

>>41381840
post pictures of her

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>>41381854
me in the back

>>41381917
26 btw

>>41381840
>She's very short, 5'6 at best
h-heh y-yeah that's very short ;_;

>>41381854
She has none of worth on her ig. She actually has self respect so my chances are 0 to none.

But damn. DAMN.

>>41381917
shopped

>>41381951
try her twitter and facebook for pics

What's the best 2x a week squat program?

Cuckolds 2x is squats one day then front squats the other correct?

Do women not get arm pit hair or do they all shave?

Serious question.

>>41382037

They shave

>>41382001
Best for what? For who? Height, weight, lifts, time training, peaking, off season, come on man.

>w1d1
>squat 5x4 @ 75%

>w2d1
>squat 5x5 @ 75%

>w3d1
>squat 4x4 @ 80%

>w4d1
>squat 5x4 @ 80%

W E W LADS

Is this all it takes these days to sell strength programming to normies and tards across IG? I removed the other 4 days, but I laughed just as much at them.

>>41382369
Kek, who would buy a program so simple. Also who would sell a program so simple

>>41380084
boardie I went to lift and think of the boardie. I automatically the boardie and it was good

>>41382369
>not even 4x6@80 followed by 2x6 deadlifts@80

Holy shit lads, decided to do a yolo bench single and hit 100% at rpe 9, after a high volume upper body session yesterday and not much sleep last night.

Also did some heavy conventional singles after not deadlifting for 3 weeks, ow mein bak

>>41382369
Whomst sold that?

>>41383075
Boardshorts

>>41374474
This is true desu, I can squat 4plates but I can only bench 225. That being said, I did hurt my chest a while back

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the new JuggLife is good

>>41383566
are you literally me for real?

i bench 240 and squat 4pl8 and fucked my chest cartilage awhile back

i miss trappy chan

>>41383566
>>41383615
I benched 2 plates like two months before I squatted 4 plates and I never hurt my chest

>>41383716

fuck off

>>41383742
never reply to me again

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>tfw my happiness is entirely dependent on how my workouts go

anyone else?

>>41384460
Yeah, pretty much my whole live resolves around lifting. I have nothing to live for other than my workouts. Nothing to look forward to, no one to love. Only workouts keep me alive, so every time I'm having a bad one I'm feeling like killing myself.

>>41384610
yeah dude its a bad and good thing

if its going well its great for the hour and a half im working out and the small amount of time after. then the intensity wears off and im alone and just want to go lift some more

when its bad or im hurt i pretty much have no reason to live. no one to hang out with and nothing to do

>>41382001
If you're intermediate, you could also look into GZCL.

>4 plate 2 inch deficit deadlift pr for sets

Why is deadlift the best lads

>>41385530
cause it is

>>41384659
>>41384610
>>41383742
My life revolves around nothing because its all worthless and I've lost everything already.

>>41385530
Once, I pulled 4pl8 from a 4 inch deficit with a snatch-grip

Deadlifting is a meme desu

>>41374824
>Literally completely 100%
got enough intensifiers there m8?

>>41385831
ok dino

Ben rice is livestreaming. What shoulld I ask him?

>>41373393
Anyone dealing with sciatica? With which exercise I should replace squats with... db lunges? Need to chill out until pain goes away

>>41384460
Feel the same way. I'm a neet even so all I do is play games, watch TV, apply for jobs and look forward to my workouts.

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When replacing the bench programming in C6W with 28free 3xint bench, do you guys replace the whole workout? Or do you only change the bench sets and keep Candito's accessory work?

>>41385982
keep the back work
put ohp on a 4th day

>>41386170
Why overhead press on a 4th day?
That would make 6days/week..

>>41386222
>not wanting to train as much as possible
what do you have a life or something

Woah guys slow down your posts plg is too fast!

>>41386922
my work capacity is bad, sorry

>second day of madcow linear
>already feel pretty worn out

w-will it get better, brethren

>300th day of no Buda
When does it get easier lads ;_;

Hey plg, is this okay progress since the start of the year until now?

220kgx2 - > 220kg x 6
197.5kgx3 - > 205kg x 3
130kgx1 - .> 130kg x 4

Thanks.

I just got why he's called frog does lifting

>>41386949
no, and madcow is shit

>>41387109
i'd kill for progress like that in an entire year

>>41387109
tb h thats shit progress, but still progress dont let me get you down

>>41387139

How come? :(

Discord ruined plg. Fat retard ruined plg.

>>41387144
Only you have the ability to know why you had shit progress

reasses your training and fix whatever needs a fix

>>41387155

I meant what would be good progress for four months?

>>41387109
This is great progress. Bodyweight=

>>41387172
you should be adding 2.5kg to your lift every week dude

what are you some 60kg twink

>>41387173

bodyweight = 97Kg

>>41387187
yep exactly, shit progress

up those numbers by 10kg then it wouldve been good progress

>>41387184
>these lifts
>>you should be adding 2.5kg to your lift every week dude

r u retarded?

>>41387196
>i'd kill for progress like that in an entire year

thanks, been lifting for 2.5 years and will get on a routine. Will reassess and fix

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>>41387221
at his bodyweight he is still an intermediate

What does it mean when a girl makes eye contact with you several times? Im autismo when it comes to women.

Also, would it be too much volume to do 10 sets of 3 reps on front squat on the same day as deadlifts when doing the ed coan deadlift routine? Im pretty sure i could handle it, even though it would take a lot of time. Any opinios?

>>41387235

what's your lifts?

>>41387301
150/120/100

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>>41387356

>>41387394

Girl?

>>41387405
more likely some skelly ranting about >muh relative strength, thinking that lanklets can go up 2,5kg every week even when they squat fucking 200+kg, lmao

>>41387235
kek
Are you actually serious?

Classifications like 'novice' and 'intermediate' don't refer to the actual weights that are lifted at a certain height/bodyweight.
These classifications refer to the fastest rate of progress possible for the trainee and the needed stimulus to drive adaptation. With novices progressing every workout, intermediates every week, etc.
You can't determine which class somebody belongs to solely based on their stats. Only the training needed to drive progress determines the classification someone gets.
A GDE can be advanced at 180/120/200, while a gifted athlete at the same height can still progress weekly with those stats.

Please inform yourself before shitting on other people's progress.

>>41387480
I was memeing dude was the mark wahlberg gif not a give away

>>41387480

GDE?

>>41387480
>advanced at 180/120/200
Unless we're talking about 60 kg twinks, no. Just because someone has been lifting for 5 years+ does not make them advanced. It probably means their diet and/or training is shit.

>>41387527
This wasnt me
>>41387701
See more people confirm my original statement

>>41383593
I agree, the intro is 10/10

>>41387688
genetic dead end

>>41387701
I'm not saying the time they have been training is what makes someone advanced...
I am saying the the possible rate of progress is what makes someone advanced. And believe it or not, there are people with bad genetics for building muscle who will not be able to progress weekly at those and lower numbers. (I'm talking about kg of course)

Every time I brace hard I feel like I'm gonna fart or piss myself.

I can't lift cause I can't brace hard

What the fuck do I do

>>41388336
Youre bracing wrong

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>>41373393
Hi, I'm beginner skinny wannabe powerlifter, I don't want to do SS/SL/GSLP, they are not cool. What do instead?

>>41388347
You could do PTW's novice program. SS is the best novice program tho, you should be doing it

>>41388368
>SS is the easiest to follow novice program
fixed

>>41388347
If being cool is your goal, pl is the wrong sport for you

>>41388382
Pretty close to the same thing

>>41388347
just do SS you fucking fagget its one of the best beginner programs out there

https://www.instagram.com/p/BTflM85FG2z/
>depth

I got a cut on my pointer finger right on the knuckle. Went down quite a few layers, but not serious. Will I fuck it up lifting?

>>41389176
Is this general that dead that this is the quality of questions we've succumbed to?

New thread
>>41389274
>>41389274
>>41389274