/plg/ powerlifting general

>>41471052
>that setup
F

>>41471099
nothing wrong with that setup you goof

first for waiting for straps to be delivered so I can go lift

I'm letting some slippery little Sean O'Neils tumble out of my butthole right now. They make a satisfying plop plop plop. Theses turds are clearly earning their namesake today, folks.

>>41471052
Is a slingshot for bench worth getting?
How would I use it if I got one and how much would I increase my working sets if I use it?

>>41471161
It's great for what it costs. A nice cheap way to incorporate accommodating resistance.

You can use it however you want.
>in place of regular bench for max effort days via conjugate
>concurrently with regular bench
>on it's own bench day
>at the end of bench day to put future weight in your hands
>ego lifting

Cody Lefever talks about how to program it on his blog. Look at the slingshot website to see how much weight each version adds (approx)

>>41471196
I'm Australian so not so cheap.
The best deal I can get in Aus is $92 including postage for the original red one

>>41471052
those dip bars are fucking awful. they are straight and pretty wide

>brainfogged af
>have a bunch of shit to do + train
today is going to be awful

>>41471272
Oh that sucks. Skip it, for that price, unless you're not poor.

Better luck next country.

>>41471291
>have a bunch of shit to do + train
Life is hard when you're 19 years old

>>41471302
>tfw actually 23 neet
constant brainfog is very disabling

>>41471316
>brainfog

Lol. Do you have a thyroid condition too?

Life is so easy for you that your brain has fog. Go move to africa and run from a fucking lion. Your head will clear.

>>41471335
t. has never had brainfog

>>41471355
>brainfog
?In clinical practice there is no standard test that is exclusive and specific; therefore, the diagnosis depends on the subjective impression of the physician.[20] The DSM-IV-TR instructs clinicians to code subsyndromal delirium presentations under the miscellaneous category of "cognitive disorder not otherwise specified".[31]

Sounds fake as shit. Quit making excuses for being a lazy piece of shit.

>>41471196
You can also use it for dl

In the defence of the brainfog anon, if he is european. European man used to live in the forest for tens of thousands of years, recently things have changed, but the body has not fully. Those more closer to nature, tend to get more brainfog if they live in cities. All the noises of other people that you should not hear, all the cars, fumes from cars and other people smoking. Visually un-natural, ugly. Literal hell compared to nature. More and more disturbing things there nowadays. European man is ment to live in small packs, with alot of room. In nature.

>>41471663

I recommend daily mindful meditation. It helps train you to side-step all that stimulus and allows you to remain tranquil even when surrounded by the chaos of a city.

My brain fog used to be pretty much just getting lost in the noise. You just kinda zone out, you almost cease to exist; like your eyes just kind of float backwards as your present self slips further and further backwards. Everything feels distant and slow and hollow.

A few months of regular meditation changed it. Now I mostly feel alert, calm and actually solid. I feel planted and awake.

What's the "correct" progression for sheiko workouts? Currently doing 29. I've seen some people say [I think] 37 after, then 30, but then I've seen other sources say 29, then 30, 31, etc. It's there a right or wrong way to progress through the workouts?

>>41471768
If you don't know that already it means you haven't done your research. Which means you probably shouldn't be doing that program. Have fun. Hope you don't need your dick

I've lost all my friends by moving away
Feels bad lads

What lift will ease the pain

>>41471663
>Those more closer to nature, tend to get more brainfog if they live in cities
exactly described me

I LOVE nature, fuck I even watch bushcraft videos and nature oriented games to feel like im outside. Yet I live in an very very urbanized area

fuck man I really need to move to america and live somewhere rural

>>41471161
Get a fucking shirt you raw faggot

mhmm yes what a relief long Norman khan logs are evacuating my anus and I still feel pressure in my abdominal oh yea my sphincter is just itching to send these logs back to India, yup, these shit stinky smelly sweaty logs are certainly earning their namesake today folks

>>41471935
You are poor, weak, small, ugly, poor.

Falling asleep under the bar today lads.

I'm going to finish today's load tomorrow morning.
I've gotta change my sleep so I train in the morning anyway.

Didn't Dietmar find that equal volume, higher frequency works better anyway?

>>41471935
Fuck, marry, kill:
Dino, Isley, Benchbro?

>>41471722
Those descriptions sound really like what it is sometimes. Sometimes, if I close my eyes during those times, I feel like they are not even closed. As if they would be closed already, even if they are open. In that ''off'' state.

>>41471946
Nice projections KEK

>>41471951
>Didn't Dietmar find that equal volume, higher frequency works better anyway?
Yes, but there's likely a lower threshold for meaningful volume per session (MED as Israetel calls it), and the lower frequency group might have outworked their work capacity or MRV.

>>41471935
who the fk is norman khan

we back

Fuck bitches
Lets get it

Bench press
Close-grip bench press
JM Press
Push-ups

Overhead Press
Behind-the-neck Press
Bradford Press
Push Press

Sumo Deadlifts
Pull/chin-ups
Power cleans
Back extensions

Pick 5 and I'll do them tomorrow

>still can't get the model right
>five fucking days until it's due
haha

>upload failed
Am I the only one getting constant upload and connection errors lately?

>>41472444
cgbp
btn press
chin ups
power cleans
back extensions

>>41471316
>the person that is malnourished with irregular sleep patterns, hormones, stimulus for emotions, never goes outside, or grows as a human being uses the effects of the above to justify doing the above


euthanize yourself

>>41471375
>taking any additions in the DSM IV as legitmate

psychology and psychiatry are jewish inventions

>>41472480
but you just described 90% of the posters here

>>41472480
Sorry to hear about the soon to be ex-wife, lad. How are you now?

>>41471722
that is disassociation which is the result of being over stimulated and your body trying to cope with stress

its a defense mechanism that can be fought off

t. guy who manages his DID

>>41471768
powerlifting to win has a quick guide I believe

Im pretty sure that the sheets also have a guide

you should do sheiko beginner while researching more dude

do you need a link to it?

Why are powerifters so fat and ugly?

>slept 9 hours in 6 days
>still lifting 3x a week
>did 80% 4x8 yesterday on binch and 80% 1+1/2 x5 deadlifts

My body is trembling

>>41472492
prenup lawyer earned his money lets say that

>>41472525
Good shit.
Why do you use pre-exhaust in your programming?

>>41472546
what are you talking about

you think bench fatigues enough for deads or squats after?

I never felt an influence unless its above 90%

>>41472546
I can find studies showing people actually lift faster and make better strength gains when upper/lower is the same day

>>41472576
>what are you talking about
You posted an outline of your programming the other day and it said pre-exhaust near the end. Maybe I misunderstood?

>>41472468
Will do

Figjam is trappy
>hates captain poutine
>gives the same shitty unsolicited advice
>posts exactly the same way
>came after teappy left
>used even more fake pictures of his friends

FUCK OFF RAFFY

>>41472604
I dont remember that but I think I was explaining how I havent slept in 6 days and how Im not even exhausted is weird as fuck

>>41471196
just ego lift with the strongest one its the only way

>>41472457
No, I do too, and I also live in Norway

>>41472656
http://desuarchive.org/fit/thread/41406636/#41414295
The "murder phase".

>>41472656
youre like an animal that keeps walking in circles till they die

rip nigga

>>41472682
Eduroam?

>>41472745
No

Known and loved old trip here

current favorites
Face
Alex
MA
FR

if my resting bpm is around 75 i should probably do some cardio every once in a while for work capacity sake right

>>41472486
And sandniggers invented the zero, as long as we're arbitrarily pointing out that certain races invented certain things while also being racist about it.

>>41472766
Probably. This is anecdotal at best but my resting bpm is 65-70 and my work capacity is pretty high and I can tolerate a shit ton of volume. So maybe the two are correlated, maybe they arent

>>41472789
makes sense. i cant do shit for volume cause my cardio is ass

>>41472765
FR?

>>41472765
>Me
For what purpose

>>41472846
Me

what program should i follow to become swole as fuck?

>>41472765
Trip on, mister.

>>41472862
Any that you enjoy and can make consistent gains on for 4-6+ months while eating and sleeping enough

>>41472855
yeah I realised after just after I posted. Im a mong t b h :^)

youre a good lad tho, and its not like theres much competition anymore. anyone who isnt a cunt can be a top current trip really

>>41472637
We know this

How much dedicated back work do you guys do? Ive never found that its really helped my lifts much but I feel ive probably been lacking it for prehab purposes

>>41472882
>You're a good lad
T-t-thanks, y-you too

>Not much competition anymore
Feels bad man, so many good trips are gone or basically gone :(

>>41472959
Not enough, gonna be doing dedicated back work 4x a week when I can start lifting again

>>41472986
Im gonna start throwing some in, what would you reccomend. I was thinking of rotating some sort of row or pulldown each training day

>>41471052
Posted this in /fat/ and got zero replies, figured you guys know more about lifting so here goes...


So I'm 50lbs down since mid feb. Been lifting about 5 weeks.

Problem is, my lifts are all fucked up. For example:

OHP - 75 max for like 4 reps
BP - 135 1rm
Squat - 135 x 5, feel I could do more but I don't want to have bad form and fuck up my back
DL - other day I did 135x5 on my last set, then did 2 reps at 175
Bent over row - did 115 x 5 on my last set on Monday, struggled hard to do them properly
Lat pulldown - can't seem to get past 90Lbs on my last set, struggle like a mother fucker to pull down those last two reps.

1. I've been following the sticky program, sean10mm's stripped 5x5, but instead of AxBxAxx, BxAxBxx, I just do AxBxx(AB)x (so basically A+B on Saturday) Is there a problem if I started doing AxBABAB (I don't have time to lift on Tuesdays, so that would be my day off)

2. Since I'm having trouble progressing some of these lifts, does that mean I need to do more volume? Or less volume with higher intensity?

The program says to start with lower weight and move up, so I usually start with a lower weight and add 10lbs each set (e.g. BP is 5 reps of 85, 95, 105, 115, 125, then 1 rep at 135). I assume this is to warm up muscles, because when my workout is finished I feel so much stronger and I feel I could hurl the empty bar like a javelin, but idk if I should start with heavier to try to increase strength.

I'm so lost. Please help.

Sorry for blag post.

>tfw antibiotics gave me the shits

>>41473021
progressing is hard when you are trying to lose weight.
stick to doing the routine as often as it says it should be done

you should warm up, then do the same weight for 5x5

>>41473021
Just keep lifting also
>plz be kg

>>41473009
I'm gonna alternate bent over rows and chins, but whatever horizontal and vertical pulls you enjoy, do them

>>41473021
>1
Literally just do it as written, 3x a week. I will never understand why noobs try to fuck with the program so much

>2
More volume or just not cutting on a beginner program

>>41473075
Sadly, no, those numbers are in lbs. I was 328lbs in mid Feb, and have cut 50 lbs since then. My starting numbers 5 weeks ago were even worse. I thought noob gains would go higher than this.

>>41473072
So basically I should do some amount of warm up sets, then do my "max" set weight 5x5? I've been doing this shit all wrong. Fuck.

How do I figure out what is an appropriate warm up?

Thanks for replies, guys.

>>41473114
Noob gains do go higher, but you haven't been doing the program. AxBxAxx - BxAxBxx - repeat, and you are cutting.

Warm ups you just feel out. The point is to get warm and used to the movement so you don't tear yourt muscles. Your 5x5 sets are your working sets and are the same weight, this weight is what increases each session.

>>41473091
>Literally just do it as written, 3x a week. I will never understand why noobs try to fuck with the program so much

Probably because I have no fucking clue what I'm doing. I did Monday's workout and did not get sore on Tuesday or today even though I was pushing fucking hard, so I thought maybe I could just increase frequency since I wasn't in pain. Does this mean I'm doing it wrong? If it helps, I take BCAAs and a protein shake before working out, and a protein shake after as well. Supposedly supposed to help with recovery but no idea if thats just a meme.

>>41473129
You don't get sore because, no offense, you are lifting pussyweight. Doesn't mean you need to fuck with the program, though. But if you know you have no clue, why did you edit the program? Why did you not stick to it religiously?

>>41473127
OK, I will make time on Fridays to lift then and follow the program to the letter. I honestly didn't realize the importance of this, and I still don't understand it, but will trust those who have more gains.

Thanks man.

>>41473144
Wife and I like to watch movies on Friday nights. Guess she is SOL from now on. Am going to do program as prescribed from now on.

And no offense taken, I realize the weight I'm lifting is laughable, I actually just miss the muscle soreness I guess. I felt like it was validation.

>>41473114
No offense but focus on the weight loss
Do high rep stuff like 4x12 and get a sweat going
Doing 5x5 requires decent bulking ( or at least maintaining) to make good progress

What's a decent intermediate routine to run concurrently to SS for my presses? I'm stalling just above 1pl8 press and nearly 2pl8 bench (have already deloaded once), but my squats and deads are still going up pretty nicely (3pl8 and just above 3.5pl8 respectively).

I was thinking something like 5/3/1, but was wondering if you guys had any better ideas?

>>41473129
Lack of pain is a poor indicator for drastically changing a program. Soreness also means jack shit. Beginner programs (and most other programs) are written in a specific way because eventually just recovering session to session is going to take everything you have, adding extra days makes it harder to progress and to recover.

>Recovery
They minorly do but they won't make or break anything

>>41473148
You could lift Saturday too, changing the spacing of the days minorly like that won't affect anything major.

>>41473165
In a couple weeks you'll be wishing that the worst of it was soreness

>>41473171
3x beg and then 3x int med from 28 free programs

>>41473165
Muscle soreness is absolutely no indication of the quality of your workout or its potential effect on your muscle growth. The only thing soreness is a metric of is how sore you are.

>>41471161

Yes. Use it as an overload accessory for bench. 1RM example usage would be 110% to 115%.

>>41473180
>>41473179
>>41473169
>>41473144
>>41473127
>>41473091
>>41473075
>>41473072

Thanks dudes. You've set me back on the straight and narrow. Really appreciate the help.

Also shout out to my nigga Sean because salt is the best spice

>>41472864
You can't make me

>usually bench pinkies just inside the rings
>feels really uncomfy today for some reason
>try max legal
>super comfy

am I a cheater now?? should I just kms?

Efficacy of "power rows"? I feel like they could help with deadlift. Tried them with 225 the other day and they were fun, dunno if I looked autistic though.

how do you guys change your programming for cutting? on nuckols bench just now and am not sure what to do when i need to cut.

>>41473265
slightly less volume, and i choose more nutrient dense foods

Im uber fatigued, exhausted sleepy all the time, no thinking, everything feels like shit, lmao 30% squats feel heavy.

1-2 week rest? I btfoed myself with C6W first week, I cannot fucking deadlift and squat heavy on the same day for a lot of sets/reps

>>41473336
you get used to it

also weeks 1 and 2 are the hardest

>>41473473

I was not able to do my bench sets today and catch myself sitting like 5 minutes watching some point on the wall being so sleepy while i sleep like 9h at night. I might fuck up before and gather fatigue beacuse I did some squat every day week before


I did Candi before with great gains but i didnt use it for deadlift as I hate deadllifting 6+ reps with moderate/heavy weights

>>41473500
because youre sore?

Women ate absolutely insane

I really wish I was gay. So damn much.

>>41473727
yep yep Ik this feel. fucking weirdos

Said it earlier this week, I'm going to do max attempts on friday and I am looking forward to it so much. Never tried it before.

Any tips on how to work up to my attempts? You gave some earlier, but I can't remember. My plan was to warm up to 90% of my first attempt, which would be a relatively safe one

Last heavy deadlift before comp tomorrow lads. 240kg single. 10kg under my last tested max. Pretty stoked.

Where do you put your hands on the bar?

My arms are really long, and i put my index finger on the rings. When i see any videos of people benching the widest they seem to go is like ring finger and they are thick as hell to begin with so it isnt that wide.

>>41473727
Find a girl that doesn't act like a mentally handicapped cunt. My current gf is very rational and logical because it is how she best evaluates and deals with emotion. Seriously life is on easy mode over something as simple as this.
I've had friends comment on how shit I've done would make a normal girl scream or not talk to me for a week but because she's rational we'll just talk things out and be 100% after like a 5min talk.

>>41473773
Roidaroos use a narrow grip because they have an unreasonable amount of muscle so their oversized lats and triceps can be used to their benefit. Contrast this with natty japs who are average sized and use a max grip because they can't use their lats like a spring board.

>>41473782
Rational girls don't exist

I am watching family guy and meg is a fucking pysco

>>41473769
good luck lad. smesh it tomorrow and post meet vids

>>41473061
>>tfw antibiotics gave me the shits

I was on erythromycin once and they gave me the shits that bad I passed one of the pills undigested.

>>41473769
Are you supposed to lift the day before a meet?

>>41473773
Index finger on rings is max grip. I use max grip on bench and it's pretty comfy. Up to you and what's most comfortable/let's you press the most weight.

>>41473782
Nigga are you sure she doesn't have a penis

>>41473821
They exist under extreme circumstance. My girlfriend is overly affected by her emotions, so to keep them at bay she has to force herself to rationally evaluate her feelings so she doesn't act on them. Point being my girlfriend does things that other girls do because she is irrationally afraid of acting on her emotions and making a scene. Like her fear of making a scene is so extreme that if she were to have a boxed dropped on her foot she won't make a sound, but tears would be streaming from her eyes. Shits a little scary because I sometimes feel like I have to keep an eye on her because she won't make noise.

>>41473871
I'm very sure she don't gots the dick. Been inside that perfect pussy countless times and I cum in her ass when she's on her period.

>>41473782
>>41473871

Voting penis or sperge

>>41473863
Probably meant that tomorrow will be his last heavy deadlift before his competition some time in the future

>>41473853
>tfw my great gut flora I worked so hard for
>literally flushed down the toilet by 4 days of taking antibiotics
wtf I hate surgery now

>>41473913
I am but a simple farmer tending to my bacteria.

My squat is beginning to fold over, how do I know if it's quad weakness or something simple like I'm too vertical going down and when I come up, I'm actually in the correct position?

My back angle stays constant going back up but it's still more folded over. Does this just suggest that I'm going down too vertical?

>>41473900
>rational
>analytic
>watches anime
>obsessed with color theory
If she is a sperg at least then female spergs are prime pussy to be in a relationship with

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>>41473927
'tis a hard and thankless life

>>41473252
I gots to know

>>41474021
Saved

Is Smolov Squat routine worth trying? My deadlift has stalled at 200kg for months and squat has gotten worse.

>>41473947
post a video

Cutting is the hardest thing ever

Why is the dropbox not working 'nymore

File: SBDKneeSleevesSMALL.jpg (97KB, 1920x1080px) Image search: [Google]

97KB, 1920x1080px

Whats a good cheap alternative to SBD knee sleeves?

>>41473265
Keep training to gain, make most of your deficit come from LISS, keep protein intake high.
>>41474136
If you're just looking for warmth, Hookgrips are pretty cheap.

>>41474136
Titan yellow jackets

>LP
>Easy squat
>Add 5kg
>Buries me

What the fuck is this shit I ate the same and slept the same, I can understand possibly missing reps but I was crushed during the unrack for 5kg extra?

>max bench
>re-hit that max a dozen times
>try and add 2.5kg
>bar doesn't even make it off my chest

WHY

>>41473632

maybe, I just felt all drain out of power not able to do it same with squats

is candi to much volume for me if i got sore?

>>41474221
The factors that come into play for a heavy lift are innumerate, and you can't control them all.

Today I walked into the gym expecting to hit a new PR in the behind-neck overhead press, having crushed 80 for 3 the week before. Loaded the bar up, pushed, and didn't even rep it out once. It just happens sometimes.

Grrrrrr

>>41474304
You reached your natty limit

>>41474748
I bench 90k

>>41474304
maybe because if you're maxing out your bench often you are just burning out instead of building strength.
I don't know what kind of programming you're on that has you hitting 100% a dozen times but you need progressive overload.

You should be hitting set/rep PRs before a 1rm pr.

I'm new here and have some questions:
Who is Sean?
What is a GDE?
What does isley never learn?
What happened to Knut?
Where's my princessa?

>>41471052
Was looking through 3 day routines specifically. Found:
>TM
(no)
>Madcow
No
>Sheiko
looks heavy but more specific other two
>Upper lower splits like 531 or Candito's ULU/LUL
Have tried them, volume doesn't work especially for bench

I guess I'll try sheiko? Any feedback? Upper back and shoulder work? Cardio/conditioning?

>>41475013
yes yes do sheiko lmao, enjoy going through it for 3 months and gaining 5kg on your total lmao

do TM its great

>>41474768

you reached your natty limit

We are 1 of 7,000,000,000 people on a rock flying round a star of which there may be 1,000,000,000,000,000,000,000,000 in the universe.
Just trying to put things in perspective. Your problems, mine, they are nothing.

>>41475073
That's what I've been told to believe, and so far everyone I trust has lied to me.

So fuck off liar

>>41475029
I can't advance weekly lmao TM is not a powerlifting routine lmao

>>41475140
>t. has never read the book
post your stats

>>41475140

Not with that attitude, it isn't.

Just bench press on VD and ID every week, add some dips to volume day (or intensity day if you'd prefer), some pulling accessory (power cleans, Romanian Deadlifts, Straight Leg Deadlifts, Speed Deadlifts, etc) to VD, and instead of a 5RM on ID, do five singles of squat and bench, and three singles of deadlift.

Most straightforward intermediate powerlifting program you'll ever see.

>>41475150
160/115/190
It doesn't matter how much you lift, the RATE of progression matters, according to Rip himself, if you've read the book. I can't progress weekly so I won't cuck myself out of my gains by doing a routine that burns me out by week 2.

>>41474981
>What does isley never learn?
I never learn that supermang is, was and always shall be better than me.

>>41475197
Thats objectively not true

you should easily recover with those numbers. If you say that you cant, you imply that those are advanced numbers for you, if so then theres no point in lifting anyway since you wont make much gains

>burnout by week 2
your doing it wrong

>>41473727
Gay people are even worse

>>41475230
>objectively not true
>you should easily recover
>theres no point in lifting anyway since you wont make much gains
>your doing it wrong
Oh fuck off

does anyone here train neck? i started doing neck curls and extensions (very light, i dont go lower than 15 reps and im usually doing 20-30 per set) to see how they'd affect posture and upper back tightness. but after my neck gets like a 1'' pump and i kinda feel ridiculous
>thank god i lift in my garage

>>41475197
Are those for singles or for 5s?

>>41475295
Singles, 92 kg bw

>>41475306
Weird you can't progress on texas then, but I guess there is some individuality to it all

>>41475343
I am willing to put in the work but my core just gives out on Friday. If it doesn't give out on squats, it will give out on diddlies.
I don't want to be a brosplit fag and I'm open to ideas
what do

>>41475404
Do deadlifts for intensity on the monday then, try that. Works for me, but my deadlift is poverty tier.

R8 my programming please. Coming back to lifting after a looong layoff. Wanna give powerlifting a try and only about 50% of sure what I'm at regarding programming.

Mon:
Pause Squat w chain 10x2
RDL's 4x8
Belt Squat 5x10
Garhammer Raises 4xFailure

Tuesday
Bench 5x5
Incl DB Bench 3x-
Rear delt flyes 4x20
Cable row 4x10-
Bi's/Tri's Superset 4x 8-12
Ab Wheel Sperset w/facepulls 4x 10-15

Thursday
Squat 5x5
Walking lunges 4x20
Belt Squat 5x10

Friday
Banded Bench 2x10
OHP 5x5
DB Flyes SS T-bar rows 4x 8-12
Bi's/ Tri's Superset 4 x 10-12

Ab/ low back work at the end of each session. My main priority is to put on some size first, and keep adding weight to the 5x5 each week. Rationale behind no deadlifts is to let me use that energy for volume elsewhere. Definitely intend to add them in after a few months of this.

Any input hugely appreciated

>>41475421
simply horrible

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>>41475421

>>41473256
is max legal index on the ring? thats where ive always gone

>>41475440

Thanks, would love to hear why. SRS.

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>>41475421
>squat w/ chains
>banded bench

Lad this is shit, you dont know dick about programming just do a tried and true cookie cutter program. I dont even see deadlifts in this program.

>>41475421
i'm also a former lifting just getting back, and what i'd suggest is not making things any more complex than they need to be. looks like you're going with an upper/lower, so if you wanted to keep that you could go
>lower, squat focus
work up to top set of 5, making pre-determined jumps in weight (5-10lbs etc).
deficit deadlifts, stiff legs, etc. some deadlift accessory that has you moving some weight
squat assistance. lunges, front squats, whatever. BB rep range
>upper, push focus
bench for 5x5 is great, be sure to pause for ~1s
bent over rows or pullups, 5x5 or BB range doesn't really matter as long as you're progressing
ohp
delt/tri isolation
>lower, deadlift focus
deadlift to a top set of 5
squats for 5x5
speed deads or glute/ham work
>upper, row focus
rows for 5x5
cgbp or ohp for 5x5
chin ups
bicep/lat isolation
>but honestly, i'd suggest just hopping on a premade routine for a while. when you're just getting back into lifting, you really only need to squat, deadlift, bench, rows, chins, and ohp to make quick gains

>>41475502
*former lifter. derp

>>41475467
your whole routine is just fluff and puff, you dont know jackshit about programming dude

just take a preexisting routine and add some exercises jeez

>>41475404

Sleep more, for starters.

There is no excuse for a male between the ages of 16 and 40 with your stats not to be able to progress on TM short of your own incompetence.

If you want to change the program instead of all of the other stuff you're likely doing wrong, you could do a split based on training a different lift each day, probably in the gym 4+ days per week. This will at least make each individual workout less exhausting that TM Volume Day, and you'll be less likely to wear out and fail towards the end of workouts.

>>41475550
this man cannot deadlift three (3) plates.

>>41475594
source

>>41475601
someone post the video of lil raffy bouncing deadlift 120kg

>>41475623
I dont think fagjam is raf t b h. he hates sheiko, the thing raf loved the most. I think hes a different, equally as awful pos

>>41475652
It's just raffy trying hard this time to hide his identity. He slips up often though

>>41475662
I dont think his ego could stomach that. his entire identity was based around sheiko and being a boy (girl) ((boy)). fagjam literally doesnt even get any (you)s either. hed be betraying himself for no attention

>>41475694
So out goes trappy-chan and in comes random dude we've never seen in plg before, no anon has ever mentioned having the numbers he's claimed and he talks in exactly the same manner as rafael, with the same tone and a bunch of other shit
its rafael

>>41475750
I dont buy it t b h

regardless of whether or not figfag is raf or not, we should stop talking about it. raf lurks these threads and wanks to mentions of him

>>41475694
The rippetoe nuthugging predated the sheiko shilling, this is a return to roots.

ip ban Brazil

what if everyone in plg is a rafael alias and im the only unique poster

>>41471109
The F is suppose to mean (pay respect) it's a shit video game meme you retarded sack of shit

>>41471052
>>41471099
>>41471109

Too bad ur faghots dont know thats jim bathurst

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these are way better than carbonated normal monster tbqh never had one till today

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>>41475845
There's 57 unique posters senpai

I still like the carbonated monsters, but I do love these. The orangeade one is GOAT

>>41475818
gas the entire continent of america tbhfam

>>41475013
There are a few different 3-days in Practical Programming 3rd Ed, not just vanilla TM.
> TM for powerlifting that benches 2x a week and has a 12-week cycle laid out including peak and taper
> Heavy-Light-Medium – General Strength Training or Powerlifting (Program #1) has a bench and a close-grip bench, you could make the cg into a medium or other rep range or a regular bench if you like

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>lost some fat and can actually deadlift with a reasonable stance now
>linear periodization is going really well, despite cutting
>low bar squats aren't exploding my knee and shoulder like they used to
>about to graduate college
>multiple job offers incoming, actually got to turn one down despite not having others yet
>barber said "do you trust me" and the cut was actually really good

Everything's coming up Milhouse.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>41474221
>>41474304

Probably mental, but it could have just been a bad day or some other factors. How was hydration, food, sleep, and other stuff around the training day? Record everything.

>>41476093
congrats mate glad you're happy.

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>>41476093
>WAWTT- post-meet bodybuilding chest
>WAWET- donuts, roast beef sammy, fish and chips
>WAWLTT- guns n roses (always)
>WAWFT- sore as fuck shoulders and traps

>>41475818
>>41475845
what happened to Livia/Trappy

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>>41476093
das it mang

>day 3 on RP
>starting to get hungry already
>still have 900 kcals for day between two meals
>have a salmon fillet to eat tonight still

oh fuck yeah

I cheat my cut but I'm still hungry

It... Was... All... For... Nothing...

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Also, any recommendations for a matte hair gel? The barber had some stuff there that worked well (Lux, I think), but I didn't have the cash for it while I was there.

>>41476125

Thanks, friend. I was very stressed this semester, and I'm glad it worked out. I'll miss my school, though, and I kind of wish I had been able to afford getting an MFA on top of my engineering degree.

>>41476139

That sounds like a good food day. I celebrated the end of my exams and projects with a burger, fries, and a milkshake.

>>41476162

How low do you have your fats on RP diets, norsie? I find that I end up dropping my fats too low to fit into the carb and protein requirements, and it makes me feel off.

Also, holy shit, the speed on that clean.

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>>41475932
the patrician sip

dorsiflexion in left ankle is suddenly very limited and doesnt seem to be fixable for more than about a minute

any idea what this could be? Been going on a while now

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>>41476249
Not too bad. I'm doing a 1000 deficit and still managing 3000kcals on moderate days. Supposed to be hitting about 70 grams on those days but i've been pretty hit or miss.

I do RP but I really only ever get within ballpark. At my stage, it's not necessary to become anal-retentive about it.

The only thing I measure pretty exactly is calories.

>>41476249
Yeah not bad considering I was up since 3am. Chest workout was flat dumbell press up to 110sx5, 4 plates on isolateral chest press for 5 and then dropset, pec deck and cable flyes. Qualified for IPL bench worlds last Saturday in single ply.

Just got wrist wraps
How much will my bench go up

>>41476515
why would anyone do that (webm)

>>41476564
What brand?

>>41476587
Ipf approved inzer

>>41472659
truth

Dropping a fat sean o'neil off at the pool right now. Plop plop.

>>41476141
Fuck off Sean and Raffaele

>>41476515
that seems extraordinarily dangerous, chance of dropping it seems huge

>>41473252
Thanks I think
>>41474981
Im Sean
>>41476660
its spelled Rafello actually

Everywhere I fucking go, people are still talking about face pulls. Jesus Christ nothing makes me more annoyed.

>>41476643
kek

>>41476643
200th post best post

thpbp

>>41476616
10% increase

>>41476754
>>41476774
stop laughing at your own post norman khan you stinky fucking pajeet fuck copyright infringement is no laughing matter

>>41476835
Lol not even samefagging you bastard turd child

>>41476894
t. stinky smelly sweaty currynigger

Reminder: father's day is approaching.

He made you who you are.

>>41475896
he's paying respect because its shitty you dunce

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>>41476740
I did facepulls yesterday

felt gud

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>>41477139
norhzee norhzee norhzee ya nevr lern man ye nevr lern

like someones getting scared cus they gunan get out totaled what r u gunan do when it happens norhzee, its enevetable, its just enevetable,like, i got ur sqwat in the bag, like, im comign up on your dedlift i'm not even 50lb ovr ur best dedlift, and don't even get me stahted on ya binch

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>>41477179
I haven't seen that gif in ages

made my night senpai

>>41477291
love how ur only posting failed lifts, btw you should list weights so babbys here can admire

@41477366
literally who?

>>41477291
your supposed to go under the bar

>>41477291
When the fuck did you start Oly lifting?

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>>41477452
jan 2016

then i quit right afte rlmao

I still do some cleans once in a while
>>41477437
can't

too bad

I might be almost out of them

>>41477540
Oh. Looking good no homer.

>maybe a li'l.

Day 1
Squat Main
Deadlift Variant
Posterior + Back accessories
Day 2
Bench Medium
Push accessories
X
Day 4
Deadlift Main
Bench Light
Posterior + Back accessories
X
Day 6
Squat Variant
Bench High
Push + Back accesories
X

Someone tell me why this isn't the best possible setup for steady mass and strength gains as an intermediate. 3x upper body freq, plenty of recovery, comfy as fuck.

>>41477678
no where in there are you sucking dick

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found one more

>>41477734
does it still count if you get tired and take a knee mid rep

>>41477734
Still counts mah nig

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>>41477812
absolutely

donuts inbetween sets are fine too

>>41476093

Milhouse is not a meme.

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https://www.instagram.com/p/BUNE771Bnos/?taken-by=clinicalathlete

Funny, I've actually started [trying] to do these on my own just because it seemed like it helped with front squat rack positions. Shit's fucking difficult when you don't have azn genetics though

>>41477291

Whoever told you that a squat stance was appropriate at the start of a clean was not looking out for your best interest.

>>41477982
DW senpai. things have gotten a tiny bit better since then

https://www.instagram.com/p/BId1R7JBoiJ/?taken-by=norsefat

[trigger warning; extreme blubber present]

>>41478022
likin the tights senpai i gotta get some

>>41478040
its just too bad my massive weener will protrude

>>41478022

Yeah, that is SO much better.

It's clearly the Backwards Hat of Gains what caused it.

ive started wearing a hood during my main lifts and its nice af desu senpai keeps me warm and focussed and sheltered from the others

should i max on week 5 of c6w like i usually do or do week 5 like normal and then max on week 6 when i have less going on

>>41477026
Wel then fuc you dad

>>41478175
I wanna kill myself lads

>>41478175
>>41478336
Whoops didn't mean to reply to your post I was just gonna give an answer but then forgot and got overwhelmed with sadness

Anyway if I were you I'd max out whenever you feel prepared, if your stuff doesn't interfere in week 5 then just do it then, if it fucks with you then wait till week 6

>>41478336
oh dear

>tfw norsey will never destroy your twinkpucci

>>41478365
I always fuc up and whenever I do I feel like a terrible awful worthless person that needs to be purged ffrom this earth

I was spotting some guy DB benching 90s but he's weak and couldn't press them and idk how to spot DB bench so I almost accidentally let him get hurt

I feel like such an asshole like I should just be shot and put down I can never do anything right I just make the world worse I'm a terrible failure

>>41478336
Hang in here dude

>>41478402
dont worry about it i dont know how to spot shit either because ive almost never done it

>>41478409
Yeah but he trusted me and I almost let hi get hurt and people saw me and laughed at me and said I was a bad spotter

It's not even about people tough it's just that I'm a shitty terrible awful person who fucks up other people's stuff and who doesn't deserve to exist

>>41478418
part of its his fault for trying to db press more than he could handle but whatever dude just dont spot people if you dont know how

theres nothign you can do get over it fag

>>41478022
>334 followers
>18 likes
that's painful lol

>>41478426
FINe I'll get over it geez no bully don't kick a man wen he's already down

>>41478467
youre acting like a bitch nigga

>>41478472
That's cause I am a bjtch nigger we already established im. A useless human being

>>41478516
maybe you should off yourself sad fuck

Why is natty dr phd "im a doctor did you know" layne norton the science guy so damn cringy? He puts out good info but I cany get past that old pic of him with the katana and his stupid cringe ig rants

>>41478535
MAybe I should

Push me to the edge
All my friends are dead

>>41478628
https://www.youtube.com/watch?v=s1CY9AYUa7U

BACK SEAT WITH THE HEAT FUCK WITH IT BITCH

>>41478641
I don't even listen to hip hop but I heard lil uzi wit some normies and I just related to it you know

>>41478678
ok well listen to the song anthony fantano named the banger of the week yeah?

Been a year since my injury and today I did 295x10. I can taste that 400 lbs squat

>>41478681
I did listen it was nice but i didn't really relate to it also I don't care what reviewers say about music, music is a personal experience

>>41478703
I'm around the same as you mate 275 for 15 Sunday and hopefully 285 for 12+ tomorrow... 315 for 8-10 in a week and a half

>>41478727
ok well i only like what anthony likes so whatever

>>41478516
>A useless human being
Don't worry same here.
>failed uni 3 times
>virgin at 22
>poor
>5'6 manlet
>massive gde 340wilks after 3 years of lifting
I'm pretty sure only faith keeps me alive.

If my gym has no deadlift boxes can i do rackpulls on sheiko 29?

>>41478516
I am serious when I say apply for a job in construction. Bring outside, in the sun, being told what to do will do wonders for you.

>>41478846
just stop doing sheiko and do some proper deadlifts.

>>41478822
At Least you never hurt anybody else, being a manlet isn't so bad I'm 5'5 and been called hot, poorness can be fixed, training harder makes the GDE go away

As long as you're kind you have value

>>41478862
I been considering this desu

>>41478868
Can i get a response from someone who isn't retarded.

>>41478628
I'M ABOUT TO BREAK

>>41478846
Yeah just be nice to the bar, you can bend it and you WILL fuck up the knurling so don't do it with a nice weightlifting bar

>>41478890
>At Least you never hurt anybody else
Well I was a huge piece of shit in middle school, made a few fatties cry and one develop anorexia. Those are my only achievements I'm proud of.

Dead thread.

If powerlifting had walk up music, post what yours would be.

>>41479328
https://www.youtube.com/watch?v=8NRKWLK8DlE

Anyone ever consider splitting TM up into an upper/lower like so:
Monday: VD Bench + back + arms
Tuesday: VD Squat + accessories (glutes, quads, hams, lower back) + Cardio
Wednesday: Light Bench
Thursday: Light Squat + Cardio
Friday: Intensity Bench + accessories
Saturday: Intensity Squat + accessories + Cardio

i like to train more than 3 days

>>41479437

Yes. You probably wouldn't need the light days, and just work out four days.

Also, this won't optimally prepare you for a meet where you'll need to do squat, bench, and deadlift heavy on the same day.

And, that program has cardio entirely too often. Texas Method is an off season, strength building program. When it's time to build conditioning for some competitive season, it's time to put Texas Method aside.

>>41475750
>no anon has ever mentioned having the numbers he's claimed
Pretty sure he posted his 600lbs squat as anon before ever turning the trip on.

>>41477734

Why'd you keep the weight that high if your form was horrendous

>>41478426

idk why people need a spotter for db press anyway

worst comes to worst you just move the dumbbells slightly away from your chest and drop them off the bench and onto the ground

I mean you're not supposed to drop the dumbbells but extenuating circumstances are extenuating

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tfw so many exams next week :(

>>41480392
It's nice to have a spotter help you getting the weight in place to avoid wasting energy, and also for when you're finished and tired. That's where most of the injury risk normally is I think. I've also seen people losing control and letting a DB start drifting, and if that's towards the face/chest, a spotter is surely handy.

>>41480399
t-trappy?

>>41480766
raffy is a neet, he doesn't have exams

>>41480399
>shit-stained bathroom

tfw your mom buys you maccies in bed for your bday

>>41477834
you have socks of different colors lol

What is spotoshot?

>>41479437
>cardio right after lifting
read The Hybrid Athlete by alex viada if you want to implement cardio without hurting your lifting

How did you guys find 2x int deadlift?

>>41481435
Hi Greg.
We read your website, and one day you offered the programs. I don't know who first started using them, but we soon started recommending the 28frees over SS/TM for someone capable of progressing daily/weekly/monthly.

Should I buy a band just to do facepulls or are they the biggest meme going?

>>41481543
no the're great but if you can do rear delt flyes you probs dont need them (since its nearly the same exercise)

how heavy can you lads go on dips and pullups and how much do you weigh

>>41481574
88kg
+60kg for 5 reps on dips
+47.5kg for 3 reps on chin ups
+37.5kg for 3 reps on pull ups

powerlifting makes you stronk everywhere dude, I barely train these regularly apart from chin ups

>>41481589
Not the anon who asked, how do you train chin-ups for a bigger weighted?

I pretty much just do 3x5 twice a week and pray that I can add 2.5lbs the next time which I usually can't because muh bulk so every time I do chin-ups, it's low volume and balls to the wall intensity.

>>41481543
they're not really a meme, they work fine

I think it's easier to track your progress and progressively use more weight using a cable stack or doing rear delt flyes tho

>>41481601
Not really needed imho, just get a good pump with a band.

>>41481596
how much are you doing weighted

Honestly I have no idea how I did it, I just slapped weight on there and I could keep adding weight. Now I stopped progressing though (except for on dips but im holding these back because my chest is starting to look like tits)

Now I'm doing TM for chinups and I'll see how it goes just started this week. I think the trick is to focus not on much weight you add per se but focusing on total weight. Just like how you would treat a bench press, except the bar now weighs your bodyweight at all times

>>41481650
20kg for 3x5
only about 77kg bodyweight

>>41481693
how hard is the 3x5

If that feels like an 80-85% then you should add 2 or 3 sets with just bodyweight after those 2

>didn't get the job
Welp. The more I learned about it, the less I wanted it anyway tbH.

>>41471052
Will i die it i take a backpack and fill it with weights for pull ups?

>>41481718
>Welp. The more I learned about it, the less I wanted it anyway tbH.
Nice coping mechanism

>>41481724
You can tell it has become very advanced after what is probably decades of rejection and disappointment

>>41481760
Get on my level; i have already realized nothing matters and before trying i have failed knowing it wont matter anyway

>>41481724
It works tho. But really, it was all about filling out documents and making a lot of phonecalls. With my education, I can do better.
>>41481760
lmao this projection

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>>41481139

>>41480399
gl banan

>>41474981
>Who is Sean?
a GDE
What is a GDE?
Sean
What does isley never learn?
not to fall for Seans bait
What happened to Knut?
obese filip ate him
Where's my princessa?
it was Sean

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Are Hammer curls better for powerlifting than regular curls? Or does it not matter?

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>>41482117
I would have thought normal curls would be better because your wrist is pointed the same way as one of your hands is in mixed grip deadlift but i don't really know

what was your reason for thinking hammer curls are better?

>>41482117
Doesn't matter, just pick one you like.

>>41482117
curls are a waste of time tb h

>>41482176
I don't think hammer curls are better, I don't know, that's why I'm asking. I saw Izzy from Powerlifting to Win do them in his latest video so I started wondering if one was better than the other.
Also, I hook grip, so i don't mixed grip deadlift.
>>41482176
>>41482182
I also do chin ups, so I get that wrist position of the 'normal curl' already then.
So I might try hammers next time, since maybe it works muscles that I otherwise don't. Or does this make no sense?

>>41482231
Very good against elbow tendonitis and muscle imbalences many say.

>>41482231
>he doesn't compete in the strict curl

I thought this was a powerlifting thread?

>>41482245
The're redundant if you already do rows and chins

>>41482235
You are really overthinking this dude.

>>41482251
rows and chins will balance the volume from pressing, curls will balance the volume from extra tricep work

>>41482285
what extra tricep work dude

>>41482303
the extra tricep work a lot of people do, if you aren't doing any then it doesn't apply to you

use some common sense nigga

>>41482316
>doing extra tricep work
enjoy elbow tendinitis

>>41482254
Just the way I am I guess.
But, desu, I do them 3/week, that makes 150 times a year. So some consideration seems in order

>>41472486
I absolutely hate all tripfags, but you seem cool

>increase weight at the same rate
>more volume for each lift
>don't have to shit yourself 2/3 workouts

Why do people bother choosing TM or HLM?

>>41482426
Are you doing them for general elbow health?

>>41482440
what are you saying

>>41482462
TM is an unecessary amount of work for the results you get and other programs or templates are more efficient. Glen Pendlays lifters are known to roid and his squat program was made for lifters on drugs.

>>41482571

>>41482571

>>41482571

>>41482507
>unnecessary amount of work
>TM
What? It's the most minimalist program. You can't possibly do less than 6 working sets per week and still progress. That's not to say I advocate TM, in fact for the very reason I just stated I don't like it (not enough volume imho). But to say it's got unnecessary work is just plain fucking retarded.

What books can I read about programming and nutrition?

I want to do some programming for my self and find out how to optimize my training.

I also want to see what diet works best for me.

>>41482627
eric helms' muscle and strength pyramid training.

diet: ~2g/kg protein, whole natural foods, more carbs on training days, try different things.

>>41482627
Scientific Principles of Strength Training : Chad Wesley Smith & Dr Mike Israetel
Muscle and Strength Pyramid - Training and Nutrition (separate books) Eric Helms
Art of Lifting and Science of Lifting - Greg Nuckols

>>41482592
i don't think he means unnecessary amount of volume

he means unnecessary amount of work, as in the volume is distributed to stupidly that one day ends up being absolutely miserable (VD) and then the other days end up being too east (RD) or potentially totally unsuccessful (ID)

TM is an easy program (in terms of volume) masquerading as a very hard program

>do PCs
>haha, feel nothing mang
>fw next day
>doms
>can't raise my shoulders, can sit down properly

f-fuck

Do any anons here run GZCL or GZCLP? Or does anyone have an cristicisms about it?

>>41482448
general elbow health and some muscle mass

>>41483349
As long as you're getting some blood flowing/getting a pump with some kind of curl, and you're also doing chins and rows, that will cover all the bases