/plg/ - Powerlifting General

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Serious question.

Is blueshoes roiding now? Starting go look like something is up now.

>>41555936
He likely has started, and good on him honestly.

noob here. i'm stalling hard on bench, with my sticking point being when my elbows are just above my sternum.
my 5RM is 150lbs at 175lbs, lifting since mid february. i'm also cutting rn, so that might be part of it, but i'm still pretty fat and a novice so my first thought was that the problem lied in my training.

I was reading the pdf of Greyskull LP 2nd edition, and he says something I never heard before, about the Press™.

He says that after the first rep and getting the bar in the top poaition, that is the beginning in the second and later reps, not the bottom position.

So he says we should pause at the top, NEVER at the bottom.

I find that hard toix with using rippletits's cue of pushing the hips forward when beginning the movement.

I have a measly 45 kg 5 rep so I am just a n00b.

So is GLP right ?

Personally I find the bottom position very draining to maintain. I am yet to try GLP's method.

>>41556083
pausing at the bottom and getting the hip whip right takes more concentration, so I often take my pause at the top if I'm not sure. I feel kind of bad for disobeying Riprop, but a rep is a rep am I wrong

>>41555936

big cringe on this instafag.. only a narcissists would post this kinda crap.. he's not even good looking

how is he on roids?

>>41556075
Your technique is probably garbage.

>>41556083
what justification does he have for saying that the top position is the beginning of the rep? why would the negative not be part part of the first rep?

>>41556120
are we looking at the same picture? kid is fucking huge.

>>41556075
based on your sticking point, you need to work on your triceps. also as a novice, >>41556126 is undoubtedly right.

Yo guys what's your max curl?
Give me a good pl program for curling.

>>41556126
i don't think so. shoulders are packed tight, bar hits the same part of my chest during every rep, neither side of the bar is higher than the other, and i make sure to have a 1-2s pause on my chest. next time i lift i can record myself, but i'm not wobbly or lacking tightness from what i can tell. i make sure to pack my shoulders, get my arch, and get my feet planted appropriately for leg drahve.
>>41556166
thanks, and i'll pay more attention to my form to be sure.

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>>41556154
I did not mean that is when the first rep begins.

I meant that this method of pressing is different the ripptoe's.

GLP says to bounce the bar immediately from the bottom position after lowering it, while I used to pause at the bottom like rip says to.

Pic related.

>>41556205
this guy is wrong. You don't bounce the bar off any "shelf" created by the "lats" (maybe he means delts?). You take advantage of a stretch reflex at the bottom.

I suspect pausing at the top helps me keep the bar path straight. I tend to push forward when I start from the bottom.

>>41556254
He is an expert though, maybe there is a video of him coaching with this method.

Yeah, it is commonly said that you should rest your triceps on your tight lats.

>>41556083
This is the situation. Rippetoe used to teach the press that way, pause at the top, breathe and bounce it back up.

Now he teaches pause at the bottom, and engage hips. So the engage hips cue is not meant for if you do it with the pause on top style.

>>41556458
So if I follow the old rip style, I inhale while lowering the weight ?

>>41556458
He also explicitly states that there's no eccentric motion in the new teaching method, as it's impossible to correctly engage the hips at the beginning while trying to take advantage fo the stretch. You reset at the bottom for every rep.

Day one of nuckols squat 1xweek intermediate

Hit 11 on the amap, Just did first set of 9. I think I might die on the next set, let alone manage all four

>>41556543
Update: survived set 2. Nuckols is evil.

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>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>41556714
>>WAWTT
Rest
>>WAWET
Beer
>>WAWLTT
The good, the bad, the ugly theme song
>>WAWFT
Chill

>>41556714
>>WAWTT
Did a seven mile run. Cardio is getting better everyday.
>>WAWET
Barbecued some chicken drumsticks
>>WAWLTT
Listening to some Jordan Peterson on podcast. If your room is dirty, then you're a piece of shit.
>>WAWFT
Who gives a shit

>>41556864
How long did that take you? Over 3 miles is hell

>>41556902
It took 56 minutes. Fairly hilly.

Cardio sucks but you get good at it super quick. It's like the opposite of making gains while bulking with lifting.

>>41556960
No breaks? You can seriously run for an hour?
Damn

>>41557003
That's my longest run of the week. I'm just adding 5 minutes to the Run each week until I get to an hour and a half

Two other days per week I do some shorter faster interval training

I've never done a marathon so I'm thinking about hopping in one. It's made cutting a lot easier to.

I've been running 3 days a week for about a month it's not like I just walked out the door

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>>41556714
>WAWTT
Did a lightish day today. Did cable rows, dumbell flies, goblet deadlifts (for glutes/external rotation) barbell rows and chinups
>WAWET
Meal 1 carb shake and protein shake
Meal 2 oatz, whole wheat muffin, 3 eggs w/ spinach
Meal 3 225 g cottage cheese with 4 slices of deli turkey, 125 g applesauce, 1 protein blueberry muffin and a banana
Meal 4 210 g chicken breast (basil thyme and olive oil), 135 g sweet potato fries, 150 g Brüssel sprouts
Meal 5 (UNDECIDED, probs 150 g Steak w/ broccoli all in seasoning salt and Worcestershire sauce
Meal 6 250 mL almond milk, 1 skupe cookies and cream protein, 2 servings of halo top cookies and cream ice cream in a blender +32 grams of peanut butter if I have calories left (might have to cut the peanut butter out today)

>WAWLTT
Relistening to death magnetic, some childish Gambino and some dirty heads

>WAWFT
Feeling bretty gud. Being a lazy shit at work but don't really have any remorse about it, diet sleep and stress have been much more on track lately. Feeling anxious about my own philosophy on things lately, oddly enough. Whatever that even means.

Generally gud tho

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>>41557044
I am bad at everything I do

Please tell me you're like 60kg

>>41557068
87 kilos

If you don't like that you're bad at something just keep doing it and try harder

>>41557105
You're full of shit. I want videos of your run immediately. I know you're full of shit with 100%/ certainty.

Provide google maps imaging of your run and distance as well as an unedited video of you running.

>>41557120
I will never provide any type of map anywhere near my home to this god-forsaken board

I've been running off and on for a while. My run was out in back with 155 feet of elevation gain before the turn around. I use GPS to measure the distance, but I already know the distance because I drive that route to work every day.

Why are powerlifters so fat and ugly?

>>41557166
Because your mom had low standards

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>>41557060
ALMOST LIKE YOUR LIFE

>all that cooking
weewwww, how do you even cope with that?

Elaborate on the philosophy, please? Or are you not yet ready for it?

>>41555858
>3 Days Grace in the background
Hits me right in the nostalgia

>>41556714
>>WAWTT
Nothing but I GET TO LIFT EITHER TOMORROW OR FRIDAY HELL YES
>>WAWET
REAL FOOD!
>>WAWLTT
Kendrick Lamar, Young Thug
>>WAWFT
Eager to start lifting again

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>>41557292
Bruh the cooling and meal prep is actually enjoyable (I like being anal retentive about things like that). What sucks is losing all the time. I bet I average close to 2 full hours per day of prep. God the results are already paying off though. This is the first time I'm actually going HAM on RP, literally counting each fucking macro to +/- 3 or 4 grams for EACH meal.... but I haven't felt this good on a cut ever before. I've been able to front squat 4 plates belt less paused twice during this already. Normally I start crashing within 2 or 3 days (sometimes faster) on cuts at 500. I'm cutting 1000 and I feel better and stronger than I have for like an entire year.

>philosophy
Not for sure. I'm exploring lots of different things trying to give my political and life ideologies the best breadth of experience, but everything I learn just makes all of life a bit more... muddled. Hard to explain what I'm feeling about It. It's almost like, I'm realizing I'm never going to come a final conclusion about how I feel about things, and there might be genuinely not be a right answer. This bothers me greatly, and really seems like a fundamental problem or a sign that I'm not doing something right. I dunno. Shit fucked.

how can any self respecting white man listen to nigger music

>when the normies in the gym start asking you for advice
Feels good, I'm not even strong

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>>41557370
>Kendrick Lamar

>>41557376
Two hours every day is a lot, but if it makes the other 22 hours better...

I think that's just how it feels to be in the exploration process, and that some of all that will take hold in time.

>>41557425
His new album has a couple good songs on it senpai

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>>41557389
I see no reason one can't

>>41557425
Yeah. It's hard to validate all the time, but thus far it's been pretty damn gud.

Maybe. Who knows. I'm concerned I'm going to be searching for something concrete and then end up latching onto an idea because I'm sick of no having a fundamental foundation, and that the idea I latch onto will be bad or incorrect.

Meh

>>41557479
BITCH SIT DOWN

BE HUMBLE

>>41557502
Roll

>>41557502
Roll

>>41557370
>Kendrick Lamar, Young Thug
>fat jew
Makes sense

>>41557479
I don't know exactly what I've heard from him, but if he actually has something good, he has to be one of the uh, artists.. with the widest range of quality ever.
>>41557502
Well I'll be waiting for that time to come around.

fuark my right arm looks like it could be a natty "bodybuilder"'s and my left looks shit

>>41557897
do you pull mixed grip

>>41557849
Some good songs from his most recent album are Humble, DNA, Loyalty, Yah. The rest of them are so-so imo. Wasn't a big fan of anything from To Pimp A Butterfly. Also only liked maybe 4-5 songs from good kid m.a.a.d. city.

>>41557897
Jerk of lefty

>>41557909
my bad arm is the one that i underhand. and the biceps look the same in double biceps pose but if you were to look at it from the back/outside of the bicep the left is noticeably worse.

>>41557849
>>41557977
Actually, disregard loyalty, wasn't that great.

can anyone recommend some entry level knee wraps? I want to try them out but I dont want to buy an expensive pair and find out I dont like them

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>>41555858
Which one's better for intermediate? Ramping sets or sets across?

Been powerlifting for a year and throughout i did SL/greyskull.

I wanna move on to intermediate program yet im confused. TM uses sets across, madcow uses ramping sets while programs like c6W uses mix between ramping and sets across.

Which one is better?

>>41558042
>SL/greyskull
>powerlifting

'no'

anyway. just pic a program and stick to it

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>>41558042
TM also can use ramping sets. It really depends on preference for how you get your volume in.

>Powerlifting
SL/greyskull
Mfw

>>41557986
>and the biceps look the same in double biceps pose but if you were to look at it from the back/outside of the bicep the left is noticeably worse.
that means that one lattisimus muscle is bigger than the other

a big lat muscle presses into your arms making it look bigger

>>41558042
Consistent programming

>>41558101
>>41558100
Whats wrong with greyskull?

>>41558130
nothing. but you cant really say youre a powerlifter. just a novice who likes to train for strength

>>41558130
Doing novice programming isn't powerlifting, it's strength training

>>41557977
Listened to Humble now. His music really is not for me.
I don't even know why I really like this one: https://youtu.be/pGaXXiRHxfw

Can someone explain to me this one faggot's butthurt over layback in an OHP, when he's totes A-Okay with turbo manlets taking a max width grip, considering their inner-thigh on the bench to be legal arch, and then doing a 2 inch bench press?

>>41558130
Nothing is wrong with it. It will make you stronger but most importantly able to help you build muscle.

Don't listen to 99 percent of the faggots around here who run Russian programming when they don't actually need the high specificity and volume

>>41558171
>>41558101
>>41558042

I said powerlifting for a year, but total time i've been lifting are over 3 years.

I took my squat from lolmao 2 pl8 to almost 4 pl8 at 190 lbs in 9 months with greyskull

>>41558237
This is a powerlifting thread.

>>41558278
thats good lad but being a squat chad doesnt make you a powerlifter. competing does

>>41558315
>>41558176
>>41558101

Fuck i hate summer

>>41558200
That's pretty good desu

>>41558237
Probably that excessive lean back basically makes it more like an incline bench than an ohp.

>>41558278
See >>41558200

>>41558336
Fuck meant

>>41558278
See >>41558176

>>41558329
I don't think it's a summer thing, plenty of people say they do powerlifting despite never competing and just doing novice strength programs regardless of season.

pretty sure I have worms lads
>>41557879
should I just take a bag of my shit to the doctors to have it checked?

Day dreamt this fantasy with some random girl I saw about 2 weeks ago and now I'm really sad it didn't tray happen

>>41558556
Sorry to hear that Dino

>>41558583
Nice projection Dino

>>41558556
I was daydreaming about a girl once, then I went to get a glass of soda and I poured 2 glassed before I realized
>oh right, she isn't actually here

>>41558597
Sorry to hear that Dino

>>41558660
Frig off, S*an

>>41558660
Bugger off shawn

I can't keep my back from roundingb while dl. I've tried all the cues but can't seem to make it not round. I hate myself

>>41558775
I can't prevent my back from rounding either. Also I deadlift small weights. I hate myself more.

>>41558789
We can feel together, my back rounds at 2pl8 :(

>>41558789
>>41558796
get stronger

>>41558775>>41558796


Sorry to hear that Dino

>>41558796
Mine rounds at heavier weights but ummm I suck at bench too so yeah we can be losers together.

>>41558812
How did lifting or cardio go today?

May I be so bold as to applaud you, say "keys", then applaud you once more?

https://www.youtube.com/watch?v=HYIB14cesJ4

for anyone interested, cousin at it again

>>41558915
Going to ruin that spine as well the bar with those "rack pulls".

>>41556714
>OHP, Front Squats, Weighted pullups, paused diddles
>fried pork, pasta, chocolate milk
>journey, only somewhat ironically
>good

>>41558948
told him he should at least do it on "blocks" dont have blocks but can use plates as blocks, those things will probably bend the bar

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>>41558914
>cardio

holy fuck dino you really are a novice KEK

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>>41558915
>ruining power bars

>>41559002
he/they dont want to use the weightlifting bar (no one practices weightlifting in our gym) cause it swings too much so they would much rather destroy the powerlifting bars so they can "rack pull"

>>41558998
And you are sure that's dino how?

>>41558915
WTF are you doing with your upper back on the second exercise, are you fucking insane?

>>41558998
I ran a solid 7 miles today.

I don't mind that it brings my total down a bit. Keeps me healthy and happy.

How is PH3?

Have you tried the air restriction training? Use the tourniwuete on your neck, pro tip.

>>41559052
You LIAR

>>41559040
that aint me, it's my cousin, im just filming and posting it for him

>>41559060
Why would I lie? 7 miles isn't special, unless you're lazy

>>41556000
Trips spoken, he has.

>>41559070
Let me get this straight. You're a 87kg male. You ran 54 minutes without a single break. You also ran 7 miles distance in that time, averaging a pace of 7.7mph, burning 1015 calories, all as a result of 30 days training from no previous running experience??

YEAH OKAY

fucking hate summer

my dog gets too hot and starts panting and running around when I'm trying to sleep

>>41559122
56 minutes. Averaged 8:10 pace out (uphill), and 7:50 back (downhill).

As stated in the thread (lurk most fgt) I've run off and on for years, but this training cycle has been a month. I lift every other day, and run the days between.

Do you need me to draw you a picture? Lol.

>>41559061
Then tell him to stop being a complete fucking retard?
What are you even doing here?

>>41559213
What's your running experience? You never mentioned you've ran for years you cock sucking sexy slut

>>41559226
trust me we've all told him, he doesnt care

he/their goal is to pull 230kg at a meet in november without a belt

he's also doing this shit to "prove them wrong", all the form naysayers

>>41559228
Yes I did. Off and on for a while doesn't mean a week. I've done a couple halfs.

>>41559243
let natural selection do its job then

>>41559246
Listen here, how many days in total have you been running?

>>41559281
Lol who knows. I've gone years without.

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How's my form? thanks. (I am 66kg lift was 60kg 2nd time I try first time I asked someone and he said it was wrong so I've been doing trap bar dl)

>>41558775
>>41558789
>>41558796

Stick your ass waaaay way back and learn to hip hinge. It's not a "weak point" that needs targeting, it's an entire movement pattern that needs fixing.

>>41558915
rofl during the hack squats when it says "strict form"

>>41559340
deadlift something higher than 70% for a formcheck mate.

So far it looks fine

>>41559340
bro...

form is fine but looks like its gonna go to shit

you are extremely weak

>>41556714
Didlift triples, push press fahves, 2mi run. I think I'll just do a bunch of back and delts bodybuilding tomorrow.

Pot roast, cooking chili for the week too.

Birds, dogs, and cars going by.

Content, running sucks but I always feel good after, it's definitely kind of meditative.

>>41559122
>burning 1015 calories

Fucking loool not even close, I promise you. That's not a bad pace but it's really not that special for anyone who actually runs a few days a week and puts in some effort.

t. ex milfag

>>41559448
Uncalled for... It's an unflattering loose shirt. Yea I'm weak my legs are far behind since I've been doing bodyweight highest I've tried is bench 70kg, squat 70kg, trap bar 100kg OHP 45kg. Pullups with 10kg for reps dips with 20kg for reps I don't consider myself extremely weak. I don't want to go above 14% bodyfat for test reasons.

>>41559530
him calling you weak was uncalled for yes but you are in fact extremely weak. most adults hit those numbers the first week they set foot in a gym.

also that arbitrary bodyfat is bullshit and the last thing i would worry about is fat if i were you

>>41559444
Ok thanks but like I said only 2nd time I try conventional deadlift so I didn't want to risk anything.

>>41559567
They are not 66kg if you look on strength standards that is novice levels except squat. I don't care what they hit and above 14% your body produces more estrogen fact I don't care about hitting numbers that much.

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>>41559594
what if I told you... estrogen is an anabolic steroid?

in fact, testosterone will probably still increase up to 22% bodyfat

Best flat soled shoes for Squatting?

I've always lifted in heels but I'm starting to realize that's probably not the best for my style of low bar

Also why did they discontinue mark bell meme shoes? Literally everyone wore them

>>41559594
right so if you are at exactly 14% bodyfat your body will recognize that and instantly turn you into a female.

Hormones vary across almost all spectrums as far as body composition is concerned. You won't get weaker or more feminine at like 18% bf.


you are a 66kg grown man with a 70kg bench and squat who claims hes not weak and is worrying about not getting too fat.

>>41559722
Slow and steady. I tried the bulking route got to 74kg and I didn't like it. Didn't reply gainz goblin and got something in my knee which was either injury or rheumatoid arthritis went down to 62kg because I couldnt walk or feed myself. This is why my test levels have to be optimal or I will have to jump on the juice because males with rheumatoid have low T. Check out anabolicmen.com (some stupid stuff like taking ashwaghanda, mucuna pruriens etc didnt help) higher better fat (no pufa) etc did also zinc, magnesium and eating beef with fat etc.
Anyway I have studied this a lot and that is the claim yes high bodyfat can make you lose T.
I went from 62kg to 66-67kg staying at the same 9-10% bf in 3 months I also don't want to compromise my athleticism I realize this will cause butthurt but I only wanted some form advice hahha was honestly expecting it but since you are so proud of yourselves powerlifters actually had the least T of all athletic groups tested in one study rowers had the highest (maybe because they are outside all the time)

>>41559628

Yes it is same class as testosterone.

But the function is not the same.

>>41559813
T levels within normal ranges are not an indicator of hypertrohpy and strength gains. If you are actually such a genetic failure that you have T levels below these ranges then you shouldnt really be ripping on powerlifters.

Ur fucking delusional

>>41559873
wow i didnt know that estrogen and testosterone were different at all even though I clearly knew estrogen was anabolic thanks!

>>41559813
Literally this >>41559887

The variance in natural t-levels are almost meaningless.

If you want a measurement for your muscle building capacities then test for your dihydrotestosterone. Having a high value of that is actually a good indicator as too how fast/easy you will build muscle.

>>41556075

Try harder. How many days a week do you bench?

>>41559887
Oh I'm rippiing on powerlifters nah first of all you started it second I am merely stating facts. I have no idea what my T levels are or if I had rheumatoid maybe it was the hindu squats I only did bodyweight tho. How am I delusional? If you are so proud about arbitrary numbers that you feel you need to tell me I'm weak blabla who is delusional ? Lets see you do this workout https://www.youtube.com/watch?v=_AhLQTQJeSs

>>41559340
People telling you this is fine are wrong. Watch the bar path. It is not straight vertical. As you pull, it moved back and you almost fell over. This means the bar was not over your midfoot when you pulled. You can actually see that as you pulled the slack out of the bar your shoulders were no longer in front of the bar. Try setting up closer to the bar and see if it's easier.

>>41559714
Just do cheap wrestling shoes or the 'old gen' converse or whatever.

>>41559927
this is pretty weak bait my friend. i thought you were serious for a while there but that video was too much

>>41559813
>(no pufa)

Literally why.

>>41559927
These two are as clueless as it gets.

Yeah, no shit doing cardio shit is good for conditioning. Yeah, no shit fighters need a shitload of cardio.
Yeah no shit, someone that doesnt do a lot of cardio probably sucks compared to someone doing cardio.

The black guy surely didnt build his mass from the retarded workout that is being show.
His form is fucking whack on the jumping squats.
None of this builds strength and every professional fighter still has to do strength training.

All of this and still noone knows why you want to PL without eating.

>>41559340
Stop doing that thing with your neck. Flatten out and brace the spine from skull to hips, dig your feet in with points of contact at heel, pinkie, and big toe.

>>41559937
OK thanks yea I noticed that my toes went up.
>>41559969
It's the meme 'healthy fat' in reality we get far too much of it already they go rancid inside the body and suppress test and thyroid. Saturated fat is best believe it or not.
>>41559995
Yea I'm going to mix everything I don't think these exercises don't just hit cardio also explosiveness and coordination.

>>41560053
Coordination yes, explosiveness no.

>>41560003
I try I don't know how... I have short arms 68' to 70' height. Thanks.

>>41560053
>in reality we get far too much of it already they go rancid inside the body and suppress test and thyroid.
No, man, no. I don't know what bullshit supplement article you got this from but no, none of this is remotely close to being the consensus on the matter from anybody involved in biology, biochemistry, medicine, or nutrition.

>Saturated fat is best believe it or not.
Maybe for muh T production, but not for overall health. Okay yes, there's """no strong evidence""" linking saturated fat consumption to cardiovascular disease, but we're also a society of sedentary sugareaters anyway so our cardiac stats will look like shit across the board.

If someone claims they have 'secrets' they're revealing to you and making scientific claims, they're probably selling you something.

>>41560074
Ass back, brace the abs, and instead of trying to sit back into position, just rock back at the ankles to get your ass and hammies into it.

>>41560102
All of mainstream nutrition advice is garbage always has been first of all your genes are a big factor veganism is going to be better for Africans than someone like me where they have lived of whale, sheep and milk for 1k years very little grows here.
Also they have been pushing this low fat and getting everyone to switch to vegetable fats that were not even availabe 100 years ago instead the results are terrible everyone is fatter and has more disease. When fish and livestock are fed grains they have the same issues. Carbs are not bad for T in fact they are awesome get over 40% from them but a lot of us aren't made for grains that much so I limit them.
https://examine.com/nutrition/is-saturated-fat-bad-for-me/
https://www.anabolicmen.com/fats-and-testosterone/

>>41560152
looking at you, just eating more would be better for you mate

>>41560152
Eating fish, olive oil, and nuts will never be bad for you, your genes don't change what species you're a part of. And I never said low fat was the answer, when they started pushing that people A) didn't eat less fat and B) did eat even more carbs they were never going to use as fuel. Predictable results, sure.

The two studies they used aren't comparable, the PUFA group also ate significantly less fat in general. As a rule of thumb, avoid health advice from places with names like anabolicmen.com, lipid peroxidation is not the threat this article makes it out to be.

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

>>41560230
>lolfeds

>>41560219
>genes don't change what species you're a part of
LOL

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>>41560235
>I swear its different cause we squat like maybe 3 inches deeper and sometimes our judges randomly pass things cause lol

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Consider the following:

Power Cleans are cleans that end above parallel

Power Snatches are snatches that end above parallel

Yet a squat that ends above parallel is a half squat???

It should be called a power squat and should be allowed in powerlifting competition as a legal movement

Negate this

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Yo guys, the doctor said something about my liver is high and refered me to someone. How worried should I be?
I just want to make it guys.

>>41560249
pls stop making fun of us

im gonna go check out a PL gym on friday wish me luck senpai but its 100 dollars a month

apparently chad wesley smith owns it

>>41560264
Really makes you think.

>>41560264
huh

youre retarded but i think its on purpose

>Hard deadlift session yesterday
>Feel absolutely dead today
>Can't think, skip the gym

Fuck this. How to avoid?

>>41560248
>being obtuse and thinking it proves something

Panzer is already in this thread, we don't need another of you.

>>41560282
my OL is 85 a month and we have a lot of eleiko equipment and everyone gets included programming and coaching

100 a month is almost 100% not worth it for PL, especially if you don't get free programming

>>41560317
looks like a cool as gym though senpai

has eleiko calibrated plates and stuff too

>>41560311
Better sleep, more cals. Disciprine.

>>41560264
semantics are only as useful as the definitions that user applies to them. You could do this stupid logic for just about any word that isn't 100% unambiguous

>>41560326
hmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm

idk do you get coaching and programming too

also what is the environment like

>>41559918
3. i row, then bench, then i do neck work, then ohp and curls/ab wheel/lateral raises. i only do pause benching, if it matters.

>>41560341
ill see on friday but it looks pretty dANk

>>41560360
http://www.jtsstrength.com/articles/2016/08/21/juggernauthq-2/

>>41560363
OPEN GYM 100 A MONTH

TEAM TRAINING 200

that is a FUCKING rip off

dont you dare anon

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>>41560408
well see

i wanna not go to a normie gym like ive always had to do

>>41560431
who the fuck do you think you are double posting that pepe in not only the 14 year old thread but also MY general

delete that file from your computer you are devaluing one of my favorites

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>>41560443
Error: Duplicate file exists. here.

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>>41560451

>>41560462
dont make fun of my hobby ever again

>>41555936
why do you enable him

I feel like im the only one who misses trappy-chan

>>41560499
well youll always be rafael and thats just as good

how much should i be lifting to go into a linear progression program?

>>41560636
literally anything

>>41560644
ok, give me a program

>>41560654
http://www.builtforthisathletics.com/apps/blog/show/32744517-the-lsus-program-aka-pierce-10-5-3-peak

:^)

>>41560654
SS is de best. Greyskull is probably more fun. Tbh if I were in your shoes again I'd do greyskull but bench every M/F and just go nuts with the OHP volume on W for fun and worry less about adding weight to it than getting bigass delts.

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Anyone in cali wanna hang sometime this fortnight

t. a friend

>>41558775
>>41558789

Anyone who whines about their form without posting a video of their terrible form so that we might actually HELP is a twat and should stop posting

How can i incorporate ohp into c6w?

>>41560674
Why not do a real WL program and two or three bodybuilding accessories at the end of your trennings?

>>41560730
Yeah come to New Hampshire, we've got pretty landscapes and good seafood and the people are mostly nice.

>>41560777
It's... literally every upper day. Even thought it shouldn't be.

>>41560791
its hardly even a WL program

this is basically a full on strength program

its working pretty well

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lifting for 9 months.

5'10 152lbs

OHP = 135 x 3
Bench = 185 x 4
Squat = 255 x 3
Deads = 265 x 3

No belt or equipment for any of my lifts cuz i dont own anything (other than chalk). My only lift i say is decent is my OHP, shoulders have always been super strong + its my fav compound.

My numbers are sort of fucky i know, but i've NEVER been on a proper strength program before. I do incorporate a lot of strength stuff into my workouts and i noticed I hit the point where weight is not being added onto the bar every workout. I dont know if my noobie gains are gone or if my way of "strength training" isnt cutting it anymore (I do a PPL type workout)

I'm not sure if i should start with something like 5x5 or go into a more intermediate-like program

Maybe do 5x5 for a bit and if i see no gains, switch to a more intermediate program?

Just need some guidance. Thanks guys

>>41560867
>5'10 152lbs

Whoooaaa go get a glass of milk and a PB&J stat. Pressing 1pl8 x3 at your size is really good so congrats. I'd do a short run on an LP program then look into actual structured intermediate programs.

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Lads, what creatine are you all using.

>>41560219
There are studies showing high intake of olive oil increases shbg same with coconut oil people even tested this on their forums.
I'm not going to rip on fatty fish since I think it is crucial for brain health *eat after training not before or it gets used for fuel. But the fish has to be a 'happy' fish if it is some farmed rubbish very often they use a ton of chemicals to delouse them and shit also many fish oils are of poor sources you really need to know your shit... luckily I can get some from lofoten. Anyway the point is factory farmed meat injected with whatever the fuck is going to be bad these animals don't see sunshine etc. If it is grass fed organic etc. It becomes awesome. Just because of their name doesn't mean a thing. I trust Ali over mainstream american science everything is corrupt but you can follow them if you like.

>>41560974
none fag

half gallon of milk and real food

can some one link the pasta with videos tutorials please.

>>41560905
>>41560905
Yea i do need to eat more, I lost a lot of weight at one point when i got food poisoning and then that went into exam season where eating wasnt easy (library + outside food $$$).

But thanks for the response, i'll keep that in mind! Anxious to hear what others respond with

what do you guys like for tricep/lockout work? im trying to decide if i should do cgbp or use the slingshot my friend gave me
275x2@188

>>41561105
close grip bench

slingshot could be fun though

>>41560499
Me too.

some people do nofap but what if you fapped like every 3 hours. then youd become desensitized and itd be even better

>>41561305
nofap is a meme. just lift.

>>41561322
i dont do nofap i dont believe the memes im just gonna jack off all the time

>>41561328
good

>>41561355
I DONT NEED A GIRLFRIEND IM JUST GONNA JACK OFF ALL THE TIME

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>>41561360
good. women are memes too. just watch anime, jerf off, and lift.

>>41561387
i already do that but i dont like anime so i play video games instead

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>>41561392
anime is the epitome of being /fit/

>>41561411
no

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>>41561418
yes

>>41561431
stop

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>>41561480

if I compete in an RPS meet, can I take a shot before my third pull?

>>41561431
Enliven my adepts

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>>41562024
Not on the platform. But I bet you don't compete or inject anyway, pussy.

>>41557376
>there might be genuinely not be a right answer
I can tell tyou this is entirely the case.
There is never a 'right' answer in philosophy. There are righter and wronger answers, positions that have more/less arguments in favor of them. But a definitive answer does not exist for any philosophical issue, that's part of what makes it philosophy.
Still, learning which arguments are good, which are bad, what presupposition different positions imply, etc. can really help you find your own position and makes you more capable in explaining and defending it.

>>41562105
competing in a couple weeks, boyO, it'll be my 5th time hitting the platform

>>41562256
I remember my first year of powerlifting

>>41560867
your lifts are looking very good so far.
As the other anon said, do a linear LP such as SS, Greyskull or even ProgrammingtoWin novice LP.
And eat some more. In my first year of lifting i never ate enough and it really handicapped my progress. Don't be afraid to gain some wheight. I try to eat at least 2x bw in kg of protein.

>>41562282

You try to eat two times more kilograms of protein than your bodyweight?

Fucking monster.

>>41562302
gotta eat big to get big, c'mon

>>41562302
Shut the fuck up raffy

>>41560736
Go fuck yourself raffy

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>*puts bosu ball in your path*

>he doesn't eat atleast 2x bodyweight of protein a day
I eat 779.9 kgs of chicken breast every day

>857,887 calories
>0 carbs
>9.671 kg fat
>4pl8 protein (180 kg)

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>go to work
>everyone calls me strong/big
>barely over 350 wilks
I dunno how to feel desu. I reply with "I'm just fat" usually

>>41563277
350 wilks is bretty decent though
don't sell yourself short

>>41555936
>TFW look exactly like him

Is it OVER?

>>41563277
>People compliment you
>Respond by insulting yourself

What is wrong with you

>>41558915
FUCKING SUBBED SO HARD
make sure your cousin keeps uploading. i have never laughed so much

Anyone here do wide grip deadlift?
I just started and loving it

how do i stop ow mine wrists when i bench big?

Decent PR today; 250kg chain deadlift with no belt or chalk. Felt very tough but not bad at the same time, might have been another 10kg in there

>>41563604
Inferiority complex
>>41563767
stop being an immobile fuck

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>>41561105
>he bought the slingshot meme
when will you dummies get that its a marketing scheme

you dont need any equipment besides maybe shoes and a belt, everything else is useless. Jeez dude I bet you use supplements too

>>41563767
correct form and grip + wrist wraps

>>41563767
Jap grip, wrist wraps. Pick one or both.

>>41563767
Dig your thumbs into the bar/squeeze it as hard as you can

>>41563813
Isn't jap grip meant to be really hard on the wrists though? Heavy downwards force when your wrists are twisted sounds bad.

>>41563844
It's really easy on the wrists because the lever arm from the bar resting super low in your palm is minimal. I've benched up to 315 with no wrist wraps and just jap grip with absolutely no pain or discomfort.

>>41563866
i must add though jap grip makes the pressing real weird

then again I press with a grip most of you would call close grip

>>41563877
Your forearms are gonna be slightly internally rotated, but I use a Jap grip for all my pressing (max width, close grip, ohp, whatever) and it's never been painful or discomforting. You will get used to the slight internal rotation in a couple sessions.

>>41563628
I'm trying to get him to upload as much as possible, but he's retarded and never has his phone on him so its more when I go and remember to film for his youtube.

he doesnt know how to post here himself so I do it for him
I'm the guy filming in the mirror

>>41558915
I herniated multiple discs watching this

>>41563935
>Mfw there's no difference between his strict form and his normal form
I can't wait for a vertebrae to shoot out and get embedded into the wall.

Should I do a deload after my second cycle of C6W?
Or is week 5 low enough in volume to count as a deload?

>>41563995
not sure but he mightve misplaced the strict form text from the last set

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what does /plg/ think of Strength Cartel?

>>41564067
Looks like meme tier shit

>>41558915
also:
>heeled shoes

>>41564067
>>41564136 this
meme roiders. He looks like the Rich Piana of Powerlifting.

>>41564067
Big boi and pitbull are crazy strong but they are fucking cringy wanna be gangbangers

>>41562282
>2kg per bw.
Fuck you're stupid

>>41558915
God I hate your cousin. Does he really think moving a bar half an inch is impressive?

>>41564000
I would personally deload

Do I really need tricep isolation with pressing 4x a week? ala GZCL?

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Should I take this off for deadlifts?
Will it fuck up my balance
It doesn't hurt or anything

>>41564374
ewwwww
why are you so fat

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WHY THE FUCK IS IT SO HOT. IM SO SWEATY I LOOK LIKE IVE GOT BABY OIL ON MY FACE. I HATE SUMMER REEEEEEEEEEEEE KILL MEEEEEEEE

>>41564399
What are you on about mate?
I'm a recovering skelly at 175lbs 6'2"

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Workout 30 soon, lads

>>41564413
>175 6'2"
>recovering
Lad you're 30lbs away from being close to recovery. Im still somewhat of a twink at 6ft 205, you've got a long way to go

Should i change my routine if i want to cut, or stick with the same routine?

I want to keep my strength, and maintain all lifts so was thinking about swapping to a 3 day full body from C6W.

Sqaut 200kg
Binch 125kg
DL 255kg

This is the strongest i have ever been and every time i cut i end up weak as shit, so i am scared to cut but want to know the best way to do it and maintain my gains.

>>41564494
> that bench to diddle ratio
Are you me?

>>41564177
meme roiders?

>>41564502
Im literally an albatross.

Im pretty happy with my bench so far, it is coming along and i hope to hit 140 by 2018 which has been a life goal in lifting,

>>41564524
>albatross
Kek

>>41564494
Don't change your routine. Keeping volume the same or higher is crucial to keeping gains. Also do it slowly, don't slash your calories. Look up izzy on YT on how to cut.

>Went from 87 kg to now 78.5 since february
>lost maybe 5 kg on squats, bench has increased, deadlift has increased
>pl total has gone up

You can buy Izzy's EatingToWin book. This is fucking Gold and you can pay whatever you want for it. I bought it for 0 (zero) dollars, but decided to pay 15 dollars afterwards because I dont think I'd be able to do it without his knowledge. It includes a spreadsheet for your macros and where to start and how to slowly lower your calories.

Went from TM 3 day a week to 4 day upper lower.
Started sheko for squats: 50 % more volume than TM
Started Candito hypertrophy for bench: around 150 % more volume
Started 28free for deadlifts: around 700% more volume

my gym total is currently around 500 kg maybe 15 kg more than precut

Wtf should I lift today

>>41563797
>raw
Some of us don't intend to quit

>>41564552
max reps on 2 plate squat
max reps on 2 sets of pull ups
max reps on 3 sets of 1 plate bench press
100 reps on leg curl
50 reps lateral raises
50 reps incline pres

>>41564189
Fake weights. I'd like to see them get thrown in the pen with real criminals.

>>41564599
They both competed most recently at the us open

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>>41564578
No

>>41564618
Results?

>>41564549
Thanks man i will have a look at that, it sounds promising.

>>41564620
2x5 3countt pause bench
3x3 spto press
4x5 squats at 70%
3x2 pause deadlift

>>41564632
I believe both came in second in there respective weight classes

>>41564283
You don't *need* to do anything. You can squat highbar, pull opposite stance, do meme bench programs like spootooshoot. Hell, you don't even need to lift, I don't and I feel great.

What are the lads' favorite hamstring/posterior chain lifts that aren't RDLs? They're mega uncomfy and I don't like them.

>>41564691
back extensions. I usually do them light/high reps but you could also try pushing weight like rubish

>>41564691
I have the same question. Snapped my shit up doing RDLs.
Need replacement

>>41564706
>rubish
Didn't he recently snap his shit?

>>41564474
Recovery is a process anon
You don't want to know where I started

>>41564552
High-bar, paused, beltless squats 6x4
Medium grip bench 6x6
Behind the neck press 3x3

>>41564664
Ok rephrase, Will I regret not doing any overhead variant tricep extension for stronger, bigger tris?

>>41564661
Well idk how to look them up because it's not going to say "Fat Boy" and "Rabid Chihuahua" on the meet roster.

>>41564640
Getting closer

>>41564664
We know, raffy

>>41564691
Nordic Curls

>>41564727
thats because he
>pulls like a retard
>pulls huge weight
>pulls heavy beltless
not because of back extensions. if anything theyve made my back feel better after an injury

>>41564730
I doubt you're worse than me. I started at 6ft 150. Now 50lbs later, im still small. Almost out of twinkdom tho

>>41564706
>>41564753
I could stand to do more hypers, and my gym has a GHR station that I literally have not even bothered to figure out how to use, are those worth doing?

>>41564691
My hypertrophy blocks consist of:
Main deadlift movement
Assistance (RDLs atm)
"Isolation" exercises i.e. hamstring curls, bottom-up good mornings like Bodorio does in some insta vids but I use a SSB (mainly for lower back) and some bulgarian split squats and step ups (these work great for my glutes and serve as squat hypertrophy work at the same time)

>>41564743
Nah. It probably wouldn't hurt to add them but it also won't really kill you if you do something else. Maybe a few sets once a week just for a quick pump.

>>41564578
I'm doing this

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>>41564764
Yes

addicted to mcdonalds breakfast lads

>>41564748
Kevin torres and jake johns are there names. CWS coaches them

>>41564741
Yooo this is very very close to what I did three days ago.

>>41564770
That's not too far off from what I do but I don't have a dedicated DL 'day' so much as I hit some deads from the floor one day and some block pulls another day and every day try to finish with some kind of upper/lower assistance superset.

>>41564780
What's the deal, like how many do I do? A million?

>>41564691
>What are the lads' favorite hamstring/posterior chain lifts that aren't RDLs?
Proper barbell rows.

>They're mega uncomfy and I don't like them.
Probably a good sign that you need to be doing more of them to fix your shit

>>41564691
GHRs

>>41564730
I started at the exact same weight but at 6'2"

>>41564825
Nah I just don't feel anything doing them besides "ugh this sucks and kind of hurts" kind of like doing CGBP with too narrow of a grip

>>41564829
Okay, two upboats for GHRs, guess I'll figure out how to use that thing.

>>41564748
fuck you mane

4x8 touch and go bench
4x8 squats
4x8 incline paused (light)
4x6 deficit deadlift
50 reps of back stuff
Curls 4x8

>>41564844
Meant for
>>41564760

What are your favorite bench variations, plg?

I'm looking to strengthen the lower portion of the lift. I've been doing spoto press, and I really like it, but I'm feeling like getting some variety for tonight's training.

>>41564869

120% explosive negatives

>>41564847
The fuck is wrong with you people? You guys really do these retarded programs?

I've got an issue with bench where my left shoulder is a lot weaker than my right and locking out with my left side is sometimes not possible even though I can lock the weight out with my right.

I don't even think my shoulder should be used in the bench???

I don't know wtf to do

>>41564869
2 count ause bench, also use 3 count pause bench. I found that 4 count pause bench also helps with my 3 count bench press. I use 5 count bench press ass my main assistance to my 4 count bench press. Sometimes 6 count bench press with 90 % stuff works well.

>>41564857
Damn, well congrats on leaving auschwitz mode. Just a tip, dont give a dan about what kind of food you're eating. As long as you are gaining weight you're on thr right track. Just make sure to eat enough protons

>>41564869
Bring your grip in about a hand's width and hit somewhat higher reps than you do for regular bench. GOAT bench accessory.

Pin press is good too and widegrip for higher reps is a good chest builder if your shoulders can handle it.

>>41564884
> I fear volume

>>41564889
Warm up your back better, do sets of facepulls or band pull aparts focusing on complete scapula retraction during your bench warmups

>>41564884
nope.just a highish volume suggestion WE CAN ALSO GO LOWER

Squat 4x2 at 80%
Bent row 3x8
DB press 4x8

>>41557120
how is he full of shit? 11k in 56 is achievable for everyone who runs a few times a week...

>>41564253
thanks man

>>41563731
You mean snatch grip deadlift? Yeah, I love do them as accessory on dl day, pull 5 RM then 2 backoff sets 10 % lighter for 5 reps.

>>41564869
Board press is the best.

>>41564893
Thanks mang
I'm tracking calories, eating about 3500 calories a day, mostly clean

>>41564907
>I don't understand how to program volume for powerlifting

>>41564916
Not somebody who started from nothing and only been running a "month"
Try and run 56 minutes without stopping you stupid cunt

lads im taking a day off its 25C i cant cope lifting in a shed

>>41565003
After a month you better fucking be able to run for an hour.

move
>>41565092
>>41565092
>>41565092

>>41565090
t. Someone who can't run for an hour
Kys hahah

Question, Sheiko for a novice yields better results than SS?

>>41565096
Yet somehow every single basic trainee manages it

>>41564869
Larsen press/feet straight.

>>41556201
the pause is a bit unnecessary, but you've got the right idea. If you're sticking right above the sternum, it's definitely your triceps. Work on close grip bench, floor press, and/or OHP to get them triceps joocy and strong

>>41559594
They are weak lifts, it's not an opinion dude. I could lift as much when I was 15 and 140lbs. Except for the OHP, my OHP was shit