/plg/ - Powerlifting General

first for having a wank

>>41565121
Stop wanking its bad for you

>>41565092
slight downward motion before he got it up, red light

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tfw gde

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>>41565169

I wish I'd get solid advice here like they do on leedit

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>>41565092
can anyone recommend a good/cheap pair of knee wraps? I want to try them out before buying an expensive pair

>>41565213
underrated

>>41565247
Elitefts has good wraps and they don't overcharge.

>>41565320
thanks lad, but Im in the uk. the shipping would put them around the same price as titan/metal/sbd ones anyway

>>41565286

Is there any logical reason why you would fucking say that post is underrated? Has anybody expressed any kind of dissatisfaction or criticism at all against it? Are you delusional? Are you reading replies that are nonexistant? Maybe you come from communities with voting systems, but there is literally no way that you could know what other people think of that post you just replied to here. Maybe it's psychological. Maybe it's your own post you're replying to, like a 12 year old fucktard liking his own facebook posts thinking his swelling autism is going unnoticed. Maybe your self esteem depends on you tricking yourself into thinking someone out there thinks your post is worth something. Or maybe you are just a retard, the worst kind of retard, the one who thinks he's smart, the one who thinks he's the only one to have gotten the joke, to have understood the post. Well, guess what, faggot, that post is under no definition underrated so why don't you do the world a favor and go check out what the bottom of your toilet smells like?

>>41565441
Underrated

>>41565393
Just get metal then

Butthurt, slow fat faggot here >>41565003

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How come that someone who is 45 years old and can deadlift 300kg 3x3 is allowed to compete in the IPF?
Are they not testing for testosterone? Is TRT allowed? What a joke

https://www.instagram.com/p/BUhRzbLjo7I/?taken-by=janneesalmela

Why are powerlifters so fat and ugly?

>>41565500
Im a poverty student. I dont have £60 to throw away on something I might not even like using

What are some good barbell exercises I can do in place of leg extensions/leg curls for 3x15-20 reps for a similar effect at the end of my squat day?

>>41565529
Tuffwraps?

https://tuffwraps.co.uk/collections/knee-wraps-sleeves

paste those sheiko routine links pls lads

Butthurt, slow fat faggot here
>>41565504

>>41565529
Strengthshop if you're a britbong.

>>41565611
still a bit on the expensive side
>>41565670
was thinking about their £15 ones but I dont know about their quality. if it turns out I like wraps tho, I dont mind buying titan/metal ones straight away

>>41565706
>wraps
Natty card revoked

>>41565529
They're not that much though

>>41565706
Strengthshop quality is pretty mediocre, but it's the only place i can think off where you'll get a semi-decent set of wraps without splashing out.

If you're feeling really cheap you can get a pair of garbage RDX wraps off Amazon.

>>41565598
Lunges or Bulgarian split squats

Can i switch up the upper routine from c6w with candito linear hypertrophy?

>>41565706
Expensive?
Do G4P if you;re struggling

>>41565719
£55 on strength shop

>>41565740
they are just to test whether I like them, but would shitty rdx wraps even feel enough like actual wraps to tell?

>>41565757
No, the gains police will turn up at your house and arrest you.

>>41565773
>tfw too fat for g4p

anon was right. powerlifters are fat and ugly ;_;

>>41565778
Is there a PL gym near you? If there is pop down and someone will probably have a pair you could try?

>>41565799
nope. no pl gyms near me. I dont know a single other powerlifter irl

Any tips on breaking in a new belt faster?

>>41565853
>>41565886
>>41565892
Wtf does this show

bros i got blood work done and the doctor called me and said i have elevated liver enzymes and refered me to someone. how worried should i be? i dont even drink.

>>41565092
I can't imagine pete ever doing curls

so how the fuck are his arms so huge?

>>41566353
>he thinks you need to work the arms directly
he also does steroids so

>>41566377
but fit tells me I need to do curls at the end of SS

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Everybody says the Bulgarian method has way too high frequency, overall volume and maxing out on 1-2 lifts everyday is gonna burn most people out even without performing any back-off sets, then why has nobody started doing a Bulgarian method approach but only like 2 or 3 times a week so the volume and frequency is low enough so you can adapt and include enough back-off sets so you still get sufficient volume to cause adaptation? Eventually when you're ready to do more work, you can start incorporating more days until you've reached 7 days a week.

>>41566431
Because it's sub optimal. A well designed program with a good amount of volume will be better for you long term

>>41566431
But you're describing exactly what the Bulgarian method was originally. Young teens didn't start off squatting 21 times per week on the Bulgarian weightlifting team, they slowly built up their work capacity.

It's not that the bulgarian method has too much work, but that it has too much work at high intensity. Doing 4 sets of 10 is much easier to recover from than 10 sets of 4 (at the same rpe at least). A ton of singles isn't necessarily too many sets or reps, but at that intensity, for any longer duration is gonna wreck your body.

Not to mention the lack of periodization and variation. And I don't just mention this negative stuff from a mental standpoint, it's not just boring, it's literally suboptimal from a physiological standpoint.

>>41566398
You should do chinups on SS since they're literally in the program, but most people just ignore it. Curls are optional for a novice.

>done with 3rd training day on TM
>already feel like I'm being raped
S-should I've started with a deload

>>41565892
>trappy/gain

I said that shit a year ago, but Sean and the rest of the beta orbiters were too wrapped up in their princess to stop exchanging dick pictures

Aside from being a lying homosexual child abuser, Rafael was just plain unlikable . it really speaks to the autism on this board that some people claim to have gotten along with them or to even call him a friend.

>>41566712
That's the feeling of trying to squeeze weekly progression out of your body

If you don't like it then switch to something that has monthly progression instead

>>41566742
>if you dont like it just do somthing 4x less effective. wouldnt want to get UNCOMFORTABLE now would you

fuck right off

>>41566712
https://www.youtube.com/watch?v=RZiYpIlUZY0
hardship makes you stronger lad

>>41566742
This. Even if you switch to something like 531, you're still projecting to add 60lbs to your bench and 120lbs to your Squat and Deadlift in a year and that's if you don't employ the 6 week training cycle with only a deload after the 7th week. That would add 75lbs to your upper lifts and 150lbs to your lower body lifts respectively. You just don't experience stalling every couple of weeks.

>>41566790
Everybody running around screaming that's not optimal all a bunch of sub intermediate level scrubs

If he's a bitch it doesn't matter what programming he does because they'll quit when it gets hard. For me personally I'd rather have slow steady progression with a few steps back occasionally than hard plateaus. But what do I know, I've been Lifting for more than a couple of years I'm like 99% of the quote unquote powerlifters here

>>41566790
>start with 315x5 squat, 405x5 deadlift and 225x5 bench
>do TM for 6 months
>now squatting 435x5, deadlifting 525x5 and benching 285x5
If this kind of progress is possible for you, you're either roiding or have elite genetics.

>>41566829
hes literally just started TM. hes likely a novice just come off SS. he can 100% make better progress on TM than >5/3/1, he just has to put the effort in. stop trying to discourage people from trying hard

>>41566398
direct arm work is a waste of time tb h

Theres no actual proof that it actually promotes adaptation

>>41566879
where did you even pull these numbers from?

>>41566949
5lbs increases every week on squat and deadlift, and once every 2 weeks on bench. That's literally the program.

>>41566974
>and once every 2 weeks on bench.
wait is that true

>>41566985
Have you ever even looked at the program? You rotate bench and overhead press. One week you increase the weight on bench, the next week on overhead press.

>>41566974
rip isnt going to come to your home and rape you if you dont add 5lb a week. you can make small jumps when 5lb becomes too hard. also, the squat progress you outlined is doable on TM without steroids for non GDEs. bench might possible if you make alterations outlined in PP and have good genetics. deadlift, youre right. TM is shit for deadlifts

>>41567027
Jeez dude I thought you meant the adapted version for powerlifting where you dont do that

>>41567027
its safe to assume if hes posting in /plg/ hes not doing ohp as a main lift. PP outlines alterations to make TM suitable for powerlifting

>>41566937
are you retarded? ofcourse curls promote arm growth. stop trying to meme people into having dyel arms. doing a few curls takes no time and takes nothing away from the rest of your training

>>41567087
I meant there is no proof that it promotes any more adaptation than compound exercises

why waste my time doing curls AND chins/rows if those already stimulated it enough to grow

>>41567125
post arms then. your argument is like saying theres no point doing assistance work for the main lifts

>>41567213
That's not at all similar to the argument he's making.

Also asking him to post his arms makes me think that you might be that faggot Sean that everybody doesn't talk about

Assistance work for big compound lifts can be an excellent way for an intermediate or an off-season Advance lifter to correct weaknesses. Snatch grip deadlifts for deadlifts for example.

It curl is such a small component to overall bicep growth that it basically doesn't matter if you're already doing heavy rowing or weighted Pull-Ups chin-ups. Anybody can throw curls into their program and it's not going to make much of a difference unless you just enjoy the pump or the .5% difference it will make to your muscle growth.

The only argument I can see for spending time on doing curls and other isolation variations is for injury prevention and for personal enjoyment

>>41567308
this tb h

>>41567308
Nah, if you train a muscle it will grow. Its nothing more complex than that.

While I admit you can grow your biceps in size through chin-ups and perhaps rows, they will never be as large as you expect from modern day bodybuilding.

The curl is the most important factor of bicep growth.
I don't understand why you'd argue otherwise.

Reminds me of when people use to say squats give you big arms because they increase your test levels
Like wtf lol do people just make this shit up

Anyway, I guarantee you don't have as much lifting experience as me so I'll let you learn for yourself like I had to for myself.

>>41567308
I asked him to post his arms to validate his belief that chins/rows are enough. if he has noodle arms, thats pretty damning evidence that what hes doing doesnt work

what about LTRs, or JM presses etc. for bench assistance (or hypertrophy)? are these pointless too

what evidence have you got that chins/rows are enough and that extra curls wont do anything for hypertrophy

and a few sets of bb curls takes <10 minutes. youre hardly wasting much time

>>41567386
>While I admit you can grow your biceps in size through chin-ups and perhaps rows, they will never be as large as you expect from modern day bodybuilding.
>The curl is the most important factor of bicep growth.
And what is your proof, bodybuilders? lmao

>Reminds me of when people use to say squats give you big arms because they increase your test levels
>Like wtf lol do people just make this shit up
Not the test part but that is actually true though
>>41567420
>replying twice to the same post
wew

>what evidence have you got that chins/rows are enough and that extra curls wont do anything for hypertrophy
Actual studies, measured in lifters

>>41567386
First of all feel free to go fuck yourself

Next of all, you can't compare bodybuilding when you're talking about growth from strength training for a natural athlete. Bodybuilding is all about the chemistry and then the leanness to show off the bicep .

I'm not going to do the research for you but there's been enough studies out there to show that the benefits of isolations on top of heavy compounds is negligible for natural lifters

I'm not at all saying that you should not do curls, I'm just saying that they contribute far less to arm size then heavy compounds with Progressive overload

>>41567427
Hehe, you've got a lot to learn

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>>41567427
the first person is a different poster. link to any of these studies

>>41567442
>fuck you
Someone's mad lmfao
>I'm not going to link any research
Lmfao
>I'm not even disagreeing with you I'm just on my period and have to be contrarian
Lmfao

>>41567444
>do row with 100kg 5 reps
>500kg of total work on the bicep
>do bicep curl with 15kg 12 reps
>180kg of total work on the bicep
>goofball implies bicep curl is useful
BTFO

>>41567474
Lmfaooo

>>41566742
>>41566790
Thanks guys

>>41567474
>biceps are a limiting factor when rowing

>>41567474
except its not 500kg directly on the bicep. also, it stacks. its just more additional volume/stimulus. if it was 680kg > 500kg. also, heavy rows are much more taxing on your body in general. you can do more curls and recover faster from them than heavy rows

>>41567462
I said fuck you because that's the same thing I would say to some other cunt running around acting cunty

://www.ncbi.nlm.nih.gov/pmc

And to simplify things for you because you keep on trying to twist my words because that's about the only fight you could try to win, I'm not saying that someone shouldn't do curls. But curls as a single joint exercise contribute very little too muscular growth unless somebody isn't already doing some type of weighted or resistance oriented pulling

If you're blasting gear though then it doesn't matter what you're doing training wise because you're going to grow anyways as long as you keep upping the dose on the right quantities

>>41567485
Here they compare compounds to isolations
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/
>In conclusion, the results of the present study suggest that MJ and SJ exercises are equally effective for promoting increases in upper body muscle strength and size in untrained men.
Btfo

Here they compare just Lat pulldowns + bench vs those with curls and triceps added in
https://www.ncbi.nlm.nih.gov/pubmed/23537028
> Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in untrained young men.
BTFO

SJ= single joint
MJ= multi joint

>>41567538
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/

>>41567494
>>41567514
Heres another one

https://www.ncbi.nlm.nih.gov/pubmed/26244600
>Therefore, the addition of SJ exercises to a RT program involving MJ exercises does not seem to promote additional benefits to trained men, suggesting MJ-only RT to be a time-efficient approach.
btfo oncee again ahahahaha

you want me to keep going

>>41567541
Good post, prepare for Sean to start talking about his poop and he'll probably make 10 other threads to try to hide the fact that he got his ass blown the fuck out

>>41567474
>louie_simmons_math.jpg

>>41567494
>>41567514
Heres a review of all the studies concluding that isolations are usless if you already do compounds

https://www.ncbi.nlm.nih.gov/pubmed/27677913

ahahahaha
B
T
F
O

I can almost hear some faggot furiously Googling to try and redeem himself from this epic blowing of the fuck out

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>bbbbbbbbbbbut muh bicep curls are necessary

>>41567538
>>41567541
>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/
>In conclusion, the results of the present study suggest that MJ and SJ exercises are >EQUALLY effective for promoting increases in upper body muscle strength and size in >UNTRAINED men.
Lmfaooo
>Therefore, the selection between SJ and MJ exercises should be based on individual and practical aspects, such as, equipment availability, movement specificity, individual preferences and time commitment.
Lmfao

None of this disagrees with what I said lmfao

>https://www.ncbi.nlm.nih.gov/pubmed/23537028
>Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in >UNTRAINED subjects.
Lmfao
>Therefore, this study showed that the inclusion of SJ exercises in a MJ exercise training program resulted in no additional benefits in terms of muscle size or strength gains in >UNTRAINED young men
>untrained
>untrained
>untrained

Its almost as if you didn't read your own single study

Wow Einstein you've really convinced me with all your hot opinions lmfao

>>41567640
>>41567629
lol dumbass untrained men will grow arms by from riding a bicycle

>>41567645
I don't give a shit about convincing you, Sean

I have absolutely nothing against curls. You can even do nothing but curl specifically for bicep growth but you're going to end up with tendonitis and you're not going to develop any type of functional carryover pulling strength from what you could do with rows and chin-ups

I even picked studies that pertained untrained men , which is basically you but I'm using the term man loosely

But feel free to keep arguing. I know you like the attention. It's probably about the only human interaction you get all day

>>41567645
>None of this disagrees with what I said lmfao
It does

https://www.ncbi.nlm.nih.gov/pubmed/26244600
>The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men.
> Therefore, the addition of SJ exercises to a RT program involving MJ exercises does not seem to promote additional benefits to trained men, suggesting MJ-only RT to be a time-efficient approach.
>suggesting MJ-only RT to be a time-efficient approach.
>suggesting MJ-only RT to be a time-efficient approach.

https://www.ncbi.nlm.nih.gov/pubmed/27677913
>People performing RT may not need to include SJ exercises in their program to obtain equivalent results in terms of muscle activation and long-term adaptations such as hypertrophy and strength.

cant read huh lmao, now go post a study that promotes your argument

Now go ahead and PROVE that bicep curls do anything

Let me give you all a TL;DR of this whole discussion

>you can get a pretty decent bench without isolation movements
>you can get pretty big without isolation movements
>if you wanna be jacked as fuck, you should probably do isolation movements (even if they're not very cost efficient)
>if you don't do isolation movements, you best not complain about gains plateauing or some shit cuz you're obviously a pubmed wizard that knows what to do to fix your own problems so why bother wasting our time with it

>>41567645
>>41567677
Untrained men are going to show better possibilities of continuing muscle growth with isolation movements on top of compound movements

Untrained men are going to put on more potential muscle quicker than Advanced athletes

If they did the same study on highly trained athletes you would only see even more damning evidence against isolation movements contributing to muscular hypertrophy on top of heavy compound movements

>>41567629
no I was reading the information presented to me

a common similarity here seems to be
>small groups
>short testing periods
>clearly untrained subjects (hence the significant change over short periods eg noob gains)
>no actual raw data on change in arm size
>all percentage differences that theyre calling negligible are infact not. theyre significant taking into account time frame
>test of strength is arbitrary("1rm arm flexion/extension test")
>it doesnt say what reps/sets/weight they were using

in conclusion. none of this seems to mean anything. our anecdotal experience is more worth while than this shit

>>41567701
>no ACTUAL proof to supports his argument
ahahaHAhahaaAhaahahhahh

>>41567680
>I don't give a shit about convincing you, Sean
So you've gotten btfo and given up? Lmfao

>I have absolutely nothing against curls. You can even do nothing but curl specifically for bicep growth but you're going to end up with tendonitis and you're not going to develop any type of functional carryover pulling strength from what you could do with rows and chin-ups
Post your sources already lmfao
>I even picked studies that pertained untrained men , which is basically you but I'm using the term man loosely
Then post them lmfao saying you have them and not posting them shows you are btfod
>But feel free to keep arguing. I know you like the attention. It's probably about the only human interaction you get all day
Literally a projection in every sense of the word

>>41567684
See
>>41567714

>>41567710
No you wouldn't LMFAO

>>41567684
youre just quoting their conclusions. if you read their data and come to your own you'll see that whoever was running the test was dyel and had no idea how to interpret this into irl gains

>>41567714
>>small groups
29 people= small group lmao
>>short testing periods
10 weeks is enough to see a difference
>>clearly untrained subjects (hence the significant change over short periods eg noob gains)
Even if so that should support your argument lmao
>>no actual raw data on change in arm size
Yeah because measuring with tape is the most accurate way lmao dumbass, you could measure it slightly differently everytime due either a different person doing it or measuring it on a different spot
>>all percentage differences that theyre calling negligible are infact not. theyre significant taking into account time frame
Clearly doesnt know shit about statistics LMAO, look up what a t-test is dummy
>>test of strength is arbitrary("1rm arm flexion/extension test")
hows that arbitrary
>>it doesnt say what reps/sets/weight they were using
Because that contributes a significant difference right lmao, clearly didnt read the studies that repchange doesnt mean that much

>>41567744
Sean just go fuck off and make a friend like a regular person

You can't even post your own anecdotal evidence cuz you won't share anything about your training or your lifts besides the fact that you're running a stupid fucking program designed by a drug cheat sociopath The Advocates Blood Flow Restriction Training using tourniquets

If I wanted to laugh, I'd ask you to post your lifts

If I wanted to laugh even harder, I'd ask you to post your family photo including your father

If I wanted to laugh the hardest I'd ask you to post your keys

>you should trust my ''anecdotal'' evidence that is some bodybuilders pumped with steroids saying isolations are useful addition to compunds
>listen to me neglect the actual evidence that is contrary
Well im sitting on my toilet guys and this brown thing called Sean just came out of my ass, gosh he smells

>>41567780
Nice projection

I knew I won when they resorted to cheap insults lmfao

>>41567768
you clearly dont understand scientific methodology. 29 is a very small sample size

have you ever actually lifted? 10 weeks of lifting would not show significant results at all. the results they did show are in our favour. they have simply been deemed negligible

if theyre untrained a very small stimulus would have them reaching their max amount of adaptation. you could have probably halved the over all volume and not seen much change in results (cant know for sure because they didnt disclose how much volume they actually had lmao)

I would like some form of raw data to compare for myself. I would like tape measurements and several other measurement in addition to however they tested size (idk how they did because again, it was undisclosed lmao)

a 1-2% difference over a short period of time adds up. look at this from a lifters perspective. context has to be taken into account in statistics

it is arbitrary. what exercises are they preforming. we dont know as it doesnt seem to have been disclosed. what a coincidence hmmmmmmm

yes it does. youre clearly retarded. if those thing dodnt matter our programming wouldnt matter

>>41566528

How many steroids do you think they took?

>>41567793
the "anecdotal" evidence I mentioned was my own personal experience. also, people who ACTUAL TRAIN would say the same

your "evidence" was not carried out my actual lifters. and isnt very convincing

>>41567861
>>41567886
>Reddit spacing
ahahah sean stop embarressing yourself seriously

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Stop doing sheiko.

>>41567899
>making large blocks of text easier to read is le reddit
>I have no real argument lmaoooooo

>>41567915
Kinda funny a guy saying that I have no argument while not providing real evidence himself

>it does not support my argument so its flawed
Woow man def btfo'd me right there

>>41567939
my evidence is the fact I have experienced it myself and the overwhelming majority of the "lifting community" agrees

the evidence youve provided was undeniably flawed. you cant deny/disprove any of these >>41567861 things. provide studies from actual athletes (preferably with background info on their training) where their methodology and results are available in raw data, and I'll take you seriously

>>41567866
All of them.
Bulgaria was/is a roid nation in weightlifting comparable to Russia, China, Kazachstan and Turkey. It doesn't diminish their accomplishments, but we shouldn't deny it either.

>>41567980
Woow but my experience actually proves the contrary. Also my firends uncles cousins his 3rd uncle who married a doctor says that im right. Damn

Soo that means that im automaticly right, damn, sean btfo once again

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>when sean posts

>>41568003
>overwhelming majority of the "lifting community"

and youre saying we should neglect something that takes no time and is easy. the burden is on you to prove we shouldnt

also
>le reddit spacing XDXDXD

>>41567980
>my evidence is the fact I have experienced it myself and the overwhelming majority of the "lifting community" agrees

Anecdotes do not matter and what people agree on do not matter. People who lift heavy generally aren't very smart or educated, just being honest.

>>41568029
fuck off you noodle armed fag. you are walking evidence as to why we should be doing bicep curls and not sticking just to compounds

Yo guys, how bad is it for my bodycompostion if i eat to much fat while i am bulking?

I heard that if you are eating lots of prot and carb along with lots of fat, excess fat in combination with your prot and carb will lead to higher body weight fat and so you should avoid going over your daily fat quota.

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>>41568029
reminder you got out tuttled by the all-mighty Patty

>>41568047
theyre more educated when it comes to training methodology that whoever ran those studies. just be honest

>>41565833
You are depressing the shit out of me bro

>>41568060
Yes keep fat as low as possible when bulking. It wont make a huge difference, maybe a pound of extra fat over your entire bulk

>>41568071
I'm not talking about any studies; i am simply telling you that anecdotes and what your community believes have absolutely no bearing on scientific reality. I doubt you really even understand what studies are. Most people here are not very smart and this is one of the least-educated boards on 4chan, it is obvious.

>>41568036
Woow so your anecdotal evidence is that a bunch of dudes doing compounds and isolations proves that isolations actually provide additional benefit in that situation lmaooo.

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>>41567577
The fuck you say?

which sheiko order should i run if i'm intermediate? is 30 37 32 fine or not?

>>41568093
Just do your curls bro, Jesus

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>>41568122

>>41568088
>youre just too uneducated to understand
I read, understood and analysed (all be it in a rush) the studies you posted and found them lacking. I provided my criticism too. its safe to say I understood them better than you

>>41568093
my proof is that when I was a no-isolations fag like you I had small arms, now I do curls, they started to grow. its that in general, athletes who dont do some additional hypertrophy work are often small. and its that ACTUAL RESPECTABLE COACHES program isolation work

>>41568142
Triggered

>>41568080
Aight. Thanks man

>>41568072
yeah. Id like to know what its like to train with other people who take lifting seriously, but I dont mind lifting alone. its a bit autistic, but Ive trained with non-pl friends before and I hated it. Id rather be alone t b h

>>41568051
Before you go off projecting how about you post your own arms. For the record I'm still an advocate for doing some isolations to prevent injury and bring up lagging weak points, but they are no replacement for compound pressing and pulling movements.

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IMPORTANT

Everybody post your flexed bicep then tell what exercises in your program you do for your biceps.

I do deadlifts, weighted chin-ups, body weight pull ups, barbell rows and curls once a week just because I enjoy it.

Sean please respond with your gigantic 22 inch pythons and your 14 hour arm workout and blow us all the fuck out

>>41568240
me posting my own arms wouldnt really mean shit. as I mentioned, I used to be anti-isolation like you. my arms have only recently started to catch up

also, I definitely never said they should be a replacement for compounds. we're in /plg/. my main goal is to be good at s/b/d. having larger arms is a secondary goal

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>wake up this morning and my whole body feels beat up and have two sores on the inside of my mouth
>eating hurts and I can only get around 1000 calories before I give up because it's a slow and painful process to chew with the sores
>get to the gym and my first top set for my squats feels like a 9.5
>fuck it I'll just go bench now
>my last warm up set felt like a 9
Why the fuck am I broken today? I haven't done anything to warrant this.

guys how good is sheiko for bench.

i have a poverty bench desu :(

>>41568278
Maybe start pulling more weight you weak dummy, how much do you row and weighted chin I bet its nothing

sean how long have you been lifting again

Should I curl or not???

>>41568272
Sorry for your insertions bro. Nice forearm though

>>41568287
If you've been going hard you're probably fatigued. Take an extra rest day. Might also be time for a deload.

>>41568272
>I do curls
Well there you go

>>41568320
yes

>>41568334
How would I go about deloading if I'm in the middle of a Sheiko cycle and on a schedule for a meet in the fall?

>>41568320
its a waste of time if you already do some form of rows and pullups

>>41568320
yea

>>41568362
You might have written a spreadsheet your body can't handle

>>41568430
But I didn't inflate my maxes.
Being fair to myself this is my third cycle consecutively, no breaks or deloads between cycles.

>people have curled for decades
>always worked
>some anon with 1 and a half years of lifting experience thinks he knows everything
>tells people not to curl
This general AHAHAHAH

>>41568451
Post arms please

>>41568474
I don't train arms I'm a world class weightlifter

>>41568484
Fuck off frog/raffy

>>41568495
Kys

>All this curl debate

All I know is I can do chin-ups with 120 lbs on me and my biceps are way smaller than the guys at my gym who do isolations. If you want big biceps do some curls. Also chin-ups are all lats if you do them right.

All I know is I can do bicep curls with 70 lbs on me and my biceps are way smaller than the guys at my gym who do weighted chin-ups. If you want big biceps do some weighted chin ups. Also bicep curls are all back if you do them right.

>All this curl debate

All I know is I can do chin-ups with 120 lbs on me and my biceps are way smaller than the guys at my gym who do isolations. If you want big biceps do some curls. Also chin-ups are all lats if you do them right.

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DAILY REMINDER THIS SATURDAY AT 10AM CET ISLEY IS "COMPETING" AT EQUIPPED BENCH WORLDS WITH A 2PL8 BENCH


GONNE BE STREAMED IN CYTUBE/R/IPF


PIC RELATED

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>powerlifting is a real spor-

All this spam and bullshit and Sean is too much of a coward to post his own arms or to even put his name on the back up the bullshit that he's saying

>>41568563
hoyl shit my fucking dick

>>41568563
>that cleavage

>>41568571
stop calling people you dont like sean and things you disagree with spam anon

romaleo 2.0s arrived, lads. they're everything i thought they could be.

also, do you guys lose strength during your cuts, or just maintain? or do some of you even get stronger (excluding novices)? thanks

>>41568508
seriously? how many reps and what's your bodyweight?

here i was thinking that bw of 82kg and a 5RM of 33kg added was getting good. i see i have my work cut out.

If I had a nickel for every time Sean ran away like a little bitch when someone told him to put up or shut up then I would be as rich as he claims to be

>>41568602
Reminder to touch the pullup bar with your chest on weighted chins for maximal bicep growth

>>41568631
>tfw this is actually sean spamming that people having a discussion about training was sean spamming because he want to generate attention surrounding his name

I don't like myself :-[

>>41568585
For me:
Squat goes up how much weight i lost.
Deadlift goes down.
Bench stays same.

I never got stronger recomping only during bulks so ive had a few cuts.

I predict in the near future we'll see Sean put his name on and pretend that he's laughing about all the people who are obsessing about him, when was him being a stupid syrup nigger the entire time.

And before he reports me like he always does, I had a great deadlift session today.

>>41568732
You are fucking Dino

I didn't think he exists but now I see it

>>41568732
Am I Sean? Or just a random anon who put on the name of Sean? Does wearing the name make one Sean? Is Sean a person or an idea? Was Sean ever a real person, or just a concept created in the mind of /plg/?

I keep slamming my hamstrings when I try to hack squat. What am I doing wrong?

>>41568848
>what wrong
You're hack squatting

>>41568885
Alright bb I'll do belt squats instead.

I have an empty T3 slot for some ab work after CGBP/DL day, weighted planks vs leg raises?

>>41568930
Weighted planks tbH.

The Chinese do leg raises as decompression at the end of their weightlifting sessions tho, so you could consider that if you're feeling fucked.

>>41568930
dragon flags

should i do weighted dips for 8-12 reps or low reps?

https://www.youtube.com/watch?v=g5LUZHvx8gQ
what did he mean by this? :thinking:

>ctrl+ F "Sean"
>24 results

AHAHAHAHAHAHAHAHHAHAHAHAH MY FUCKING SIDES

https://youtu.be/g5LUZHvx8gQ

BYE

IM QUITING YOUUTBE

THIS IS ITS FOR ME!

>>41569312
>>41569329
shoo shoo shills

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Looking over this thread I now see that Dino literally spent the entire day obsessing over me when I wasn't even here

I really got inside his head this time KEK

r/powerlifting is so fucking awful

>>41569369
why? jw

>>41569386
just constant praise of ffake fedders and idiots telling people to do fuckloads of lat work when its mostly useless

>message tinder bird 'your place or mine'
>says hers
>what you doing tonight
>hmmm
its nearly 11pm, im not going to get my dick wet tonight am i lads? oh well, ill just catch up on my calories and shitpost on /fit/

>>41569450
Wish I had the confidence for tinder desu

>>41569450
if you stopped fapping and watching porn you'd be smashing some oh so sweet balloon knot right now.

>>41569457
>implying i have any
ive got finals in a couple of weeks so theres zero chance id actually try setting up a tinder date, mostly just swiping out of boredom, but going straight in works occasionally

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>>41565092
I bought a $20 harbringer tapered belt on impulse at my local sporting goods store. Are $100+ belts really worth it?

>>41569483
You're a dick. Honestly kys

>>41569526
Yes, return that piece of shit and buy a real belt.

Is it cool to switch between mixed and hook? I'm on sheiko 29 and my thumbs get hurt too bad on wednesday, so I'd rather just use hook for box deadlifts and mixed for up to knees.

>>41569554
? Can't handle the truth?

I want to do Spotoshot but don't want to shell out the dosh for a slingshot, so can I do Spotoboard and just do board presses on the days that would've been slingshot days?

What kind of % is 3x10? 70%?

What kind of 10 is x%70%? 3?

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Who /Cape Town/ here?

>>41569573
I would rather use straps using double over, then switch to mixed.

>>41569573
>>41569802
Er, either double over /w straps or a mixed grip.

>>41569526
Yes. I too had one of those types of belts, and after just a couple months I tore it. I was doing squats and as I came down the hole for the pin just tore over a cm so now I can't use it. It's almost cut over.

>>41569359
>>41569321
See prediction here
>>41568732
>I predict in the near future we'll see Sean put his name on and pretend that he's laughing about all the people who are obsessing about him, when was him being a stupid syrup nigger the entire time.

>And before he reports me like he always does, I had a great deadlift session today.

For Cuckols' 2x a week bench programs do I have to do CGBP on the 2nd bench day or can I change it out for either dumbbell bench press or weighted dips every other cycle or so?

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about to explode

>>41569705
If you have good work capacity you could 5x10 70%, if not it'll be about as hard as trying to 5x5 80-82.5%. For bench it should be okay but it'll be hard as fuck if you try it for squats

The fridge still lifts, do you think he enjoys lifting as a natty now?

https://www.instagram.com/p/BUiNj6TDcHb/?taken-by=ilyailyin_4ever

>>41570526
if I went from world champ to nothing like that Id probably kill myself. its not fair, oly should get untested feds like us t b h

>>41570560
Blame the no fun allowed parasites at WADA and IOC for that
Them and the Weiders for removing athleticism from bodybuilding

I need a discord invite

yo guys how strong should i be to get into c6w

>>41570734
Why can't someone just make their own fed? Will wada come and kill the? I'm pretty sure if guys like klokov and ilya made one, people would support it like they did with kirill. Fuck they could even team up with kirill and make it an offshoot of the wrpf or whatever its called

>>41571168

Because there is almost zero money in it.

Easier, more profitable, and more likely to lead to slaying poon to just use one's Olympic name recognition to start a CrossFit box or seminar or some shit.

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>>41569369
they b& me for calling "kroc" rows "tranny rows" LOL

>>41571374

>Non-binary
>Keeps using the word "girl"

I really don't understand this shit.

>>41571374
>tfw Matt Kroc has found ascended to a new level of freaky
Shame that he couldn't hold it in for a couple more years so he could milk those supplement $ for his kid's college fund.

>>41571439
It's all LARPing bullshit and mental illness. You can tell by the way these crossdressing queens pick their drag names.
> janae marie
Oh yeah I am very sure that you have "always" felt, even as a young boy, that you were really a woman. That's why you picked a name which was common among women during your formative years, like -- oh snap! You picked a meme name that's trendy NOW! I wonder how your preteen persona knew that kind of name even existed back then??
inb4
> caitlin
Fuck that shit, Bruce was an Olympic champ when I was a kid, no way his young female self's name was some bullshit millennial crap instead of "pam" or "sarah" or "jenny"

Who

>back extensions

here?

>>41571579
i dont do any isolations like that i think deadlifts and lowbar squats are more than enough for my back to be strong

doubt doing those would make either of my lifts go up more than just doing them or variations of them

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lads red pill me on weighted dips

>>41571711
africa has pornhub?

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best program for ripped athlete?

>>41571716
apparently

>>41571579
I like to do them the same way Rubish does. It's not like extra hamstring work at the end of a workout is going to be the death of me desu.

>>41571771

Honestly they're great for your hamstrings, glutes, and your lower back, really good bang for your buck exercise

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hey panzer im gonna go pay 100 dollars for a month at that gym tomorrow and no one can stop me

>>41572149
h-hey @PänzerJäger

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>>41572149

>>41572240
YOU MEMBER

File: gangsta pepe.png (2MB, 4500x4334px)

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TRY ME
MIGHT FIGHT
FIST FUCK
ON SIGHT
WRIST HEAVY
FAT DYKE
https://www.youtube.com/watch?v=uAjTZeZ87MQ

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Life sucks and then you die

>>41572559
XXX ON A KILLSTREAK
YOU PUSSY NIGGAS RICE CRISPY

https://www.youtube.com/watch?v=rJBfIi5UefQ

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>>41572567

excited for tomorrow senpai

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Ok dino

how do you guys max on week 6 of c6w?

how long after the last day on week 5 and should i do each lift on the same day? ive always maxed on week 5 and it was a nice schedule so not sure how to structure week 6

>>41572567
Looks like I'll be maxing to this tomorrow

>>41573040
yeh ill be benching and diddling to this all week

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Has anyone bought Barbell Medicine's programs? Or does anyone have a link?
http://www.barbellmedicine.com/product-category/programs/

Also, project momentum link?

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Was supposed to rep 3pl8 sunday, but 2 days of drinking and cocaine fucked that up. 2pl8 felt heavy, so I did shit like calf raises and hip abd/add machine. 2 days later and I can hardly walk and my adductors fucking kill. When will I learn?

>>41565247
>>41565393
aliexpress

>>41573457

I would pay money for all the free advice he gives me on the forums.

Ironically I absolutely would not pay for any of his paid programs. Then again, I would never pay for "a program". Programming advice maybe, bu never a spreadsheet with a system or program on it.

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>>41567474

>>41570304
choose a variation that dresses your weaknesses

>>41573730

Yeah. Cocaine is a pre-workout, not a rest day supplement.

I'm buying a belt. My waist size is 85 cm.
The sizing for the belt is:
M: 71-86 cm
L: 81-97 cm

What size will be best for me? I'm thinking the L, since I'll probably be gaining some more wheight. But is 81cm belt tight enough for my 85 cm waist?
First time buying a belt, so really have no clue.

It doesn't matter whether I bench 25kg or 250kg, I'll still come last, so why don't I just do 25/27.5/30 and take the piss?

>>41572850
Tell your boyfriend not to scrach you that much, goddamn

>>41573970
those are self inflicted.

>>41573959
don't pretend you'd be able to get 30kg all the way down

>>41573978
I also enjoy sensual masturbation sessions. Did you try to lovingly drip wax on yourself yet?

>>41573986
I don't have to wear the shirt, I can compete raw.

>>41573987
Yes, I also use toys for men.

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My fat ass just split my foam roller into 4 pieces

>>41569369
And this place is better? Lmao.

>>41573991
why are you being like this?

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>>41573991
Isley why am I mildly in love with you, make the ride end

>>41568563
link?

>>41568563
my cock is fully prepared for this

>>41568563
who is this please

>>41568563
Where will it be streamed? On youtube?
Women also compete tomorrow?

>>41574146
u can not read so good?

>>41574012
Damn. Maybe I should stop sitting on mine then.

>>41573956
I bought one on my bulk that ended up too small when I cut. You can somewhat control how tight it is by taking layers of clothing on and off though, just now by very much.

>>41574157
I can read, but I don't know what CYTUBE/R/IPF means.

Bought compression pants today lads. Squats are going to be so comfy I wont even care I look ridiculous.

>>41574188
It means CYTUBE/R/IPF

>>41574370
But it is live on youtube now, wasn't tomorrow the comp was supposed to be?

>I accidentally took a set which was meant to be RPE9 to RPE10
Will this kill my gains goodbye?

>>41574406
Oh right, it was junior now and Isley is an old geezer

>>41573457

2nd for BBM spreadsheets.

>>41573987
>>41573991
i miss trppy chan

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>>41574353
This is exactly how I feel about them.

After you get over it you start to like looking at you self in them (if you like the way you look at all in the first place)

If you're like me and don't like yourself when you get a little fat then it compounds self image problems and shorts + cutoff is better for me any ways

Overall gud tho

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Pioneer phantoms for first wraps, y/n? 200 squat @ 86

Only hit 1 rep on final week of C6W, what do i do deload or repeat cycle?

I hit a solid rep at the weight, and previous cycle i think i cheated a bit on my bench my arse came up that is why i managed to hit more than i probably should have.

I was able to hit the same weight for a shoddy single, but it was bouncing and arse in the air. This time my arse was planted firm and it was much more controlled rep.

Question is should i deload by 2.5kg and hit top end on all the reps so that i hit a solid week 5 or just repeat the same cycle.

What weight % do y'all use for snatch grip deadlift?

>>41575198
4-8 reps, RPE preferably no more than 9, works well with both load drops, rep drops, and repeats.
>>41574908
I can never get over not wearing boxershorts underneath tights, so I end up with three layers and suffocation.

>>41575198
And uh, seems my SGDL is about 80% of my sumo and 85% of my conventional.

>>41575198
It's gonna vary between lifters based on proportions and strengths and weaknesses. You just need to find what you can actually lift on it and go from there. I wouldn't max out if it's your first time ever doing it of course.

Ok i figured this would be a better place to ask instead of the QTDDTOT

If i only care about raising my deadlift numbers, could i take the deadlift day from the 5/3/1 routine and place it inside my current routine and achieve the same amount of progress on my DL as if i were doing the regular 5/3/1 program?

I know the author talks a lot about how people shouldn't change the program too much, and that if they change it they're no longer doing 5/3/1 etc. But i just want to boost my DL without having to completely switch routines

>>41575667
It'll probably work fine.

>>41575253
how does 3x5 @ 65% off the 1rm DL sound?

Which novice program yields good results and can be completed in 60-90 minutes? I'm still on the way to intermediate numbers but since I just got promoted I have less time to train
>mfw more money is gainsgoblin's hellhound

>>41575667
Yes, but please also squat.
>>41575836
Light, but start there and build up.
>>41575875
Any of them, really. Just don't rest for an eternity between sets.

>>41575875
2 8
8
Although you'll be limiting your progress by a little bit by keeping your rest times short.

>>41575945
Why have you stayed despite all the other trips leaving?
Why haven't you joined the discord?

>>41575875
Try lowering the weights with 20 kg or something and do the usual routine but keep the rest periods short enough that you'll be done in 60-90 min.

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>>41576081
I don't know. It's a habit that's hard to break, but I'm getting there.

I tried, once or twice back around the time when Raff was active there. It was as if this general was on /b/, so I have no desire to give it another attempt, really.

>>41575945
>Yes, but please also squat.

That's one of the reasons i don't want to do the full 5/3/1 routine. My squat is my weakest lift by far (mainly because i just don't train legs enough) and my DL has slowed down with progressing a bit. So i'd probably be better of doing squats 2 times a week and try to make some progress with my DLs through 5/3/1

>>41576134
Iktf, I've been posting here for a long time, and now its strange to think this was actually an enjoyable general people use to spend all day posting on.

What I do now is just have it bookmarked on clover and check it once or twice a day to see if there's anything interesting going on.
After a while I've found myself checking my phone less and less.

Doing SS. All my lifts are improving except my bench. I failed 65kilo for the second time today. Last week i got 5 reps of 65, but second set i failed on third or forth rep. Today i only got 3 reps on my first set.

Why is this happening? Bench is my worst lift

>>41576190
I think you should add some auxiliary work such as dumbbell bench, close-grip bench or dumbbell/cable flies.
Perhaps you should chose one and do it after your session for 3-5 sets of 10-12 reps, or however you see fit.

>>41576137
Stats? What are you doing for squats?
>>41576183
It's sad, really. And I know I can't invest myself into upping the quality significantly. Even the OPs are nothing now, while we used to have long arguments over which vids were better to have in them.

Can someone explain to a noob why it's better to opt for 2.5kg weekly to "prevent stalling"?

Hopefully I can gain 40kg on each lift in 4 months.

>>41576269
I know, I've been here almost as long as you. It was always going to end, I just didn't know some Brazilian hobbit will kill it.

>>41576280
Where does it say that?
Postpones stalling, rather.
>>41576283
It's nice that we haven't had any tranny and cocklusting talk since the Raffocalypse tho. Maybe threads are recovering.

>>41576325
That's true, perhaps Sean saved this general after all.

>>41576213
Are you sufficiently knowledgeable to give this advice?

>>41576280
>Can someone explain to a noob why it's better to opt for 2.5kg weekly to "prevent stalling"?
Better compared to what? 2,5 kg progress session to session?

>>41576343
I have 4 years of lifting experience. I'm nothing special, but I have experience.

>>41576347
Yeah, 2.5 vs 5 weekly.
Is it a sort of thing where it doesn't make a difference over the long run?

>>41576330
Was he the one to find out? Thought for sure it was someone else.
>>41576366
What program?

>>41576388
gzclp

>>41576388
Someone was trappy posting and Sean noticed trappys Instagram in broken English, then him and some people from discord did some detective work and found more evidence to suggest raf was trap.
Raffy went full damage control and basically outed himself.

I think Prutus (Paul) confirmed it was him in the end

>>41576269
JP's bench video should be in there - he sucks at benching but I really like his setup.
Thought I had it down, but his cues still improved my setup noticeably.

>>41576366
The benefits I can think of with slower progress(2,5 kg) is
a) it takes longer before you stagnate, meaning that you work with weights that are not maximally heavy for you for a longer time. This allows for better form in most repetitions and decreases risk of overuse injury.
b) It's mentally easier to progress 2,5 every week than it is to sometimes progress 5 and stall more often.

The differences should be small though since the differences in weight isn't that huge.

Ive given up lads. After 3 yers of lifting I just barely have 300 wilks and dont look like I lift.

Tried tracking calories to bulk, came out just gaining fat. Im a manlet with a high pitched voice, so I think I just have bad genetics. Not everyone can make it.

>>41576280
add another 2.5kilo, its heavier but manageable. After your sets are done you know you will be able to add another 2.5 the next workout. And you know you will also be able to get another 2.5 on the workout after that. And on and on and on it goes because there is no breaks on the gain train.

Add 5kilo, its heavy as fuck, you are really struggling. You barely got the reps done. You wonder if you will be able to add anything on your next workout because that was hard. You get to your next workout, and you was right. You where not able to add more weights. Which means on the next workout you have to try again what you failed on this workout. And maybe you fail that time as well so you even have to go lower then that. But had you stayed with only 2.5 you wouldn't have had to deload and fail two times and then deload.

>>41576439
I've been lifting longer and have a 260 wilks
Don't give up. If yours like me, you didn't train with enough volume and you're just too small.

Switch to high volume bodybuilding if you need a break and come back to getting stronger in 6 months. Get over wanting to be strong for a while.

>>41576406
Actually a bit surprising that he did that. Thought he loved the little man.
>>41576413
Haven't seen it tbH. I'm all for getting back to real OPs again tho, with the website and proper OP pics.
>>41576439
If you really are a GDE, keep building your work capacity so you can lift with higher volumes and higher frequencies than most people. "Normal" programs don't have the volume you need.

>>41573804
can you link me a vid where louie simmons does his math

>>41576487
>If you really are a GDE, keep building your work capacity so you can lift with higher volumes and higher frequencies than most people. "Normal" programs don't have the volume you need.
I literally did Smolov and Sheiko and made gains from neither

>>41576509
I'd guess you either weren't ready, or are in need of more.

But there's nothing wrong with giving up and finding something that you like more.

guys what's a good assistance for quads? how good are lunges?

>>41576566
do you mean assistance for squats?

I like front squats and high-bar paused

>>41576584
i tried front squats and i sprained my wrist doing them :(

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>>41576598
I do them like this

>>41576614
lmoaa powerlifters are pathetic

>>41576614
me too

no differences desu

N e w
>>41576973
>>41576973
>>41576973

>>41569526
http://www.liftinglarge.com/Economy-1-Prong-Powerlifting-Belt-10mm