/plg/ powerlifting general

What's your thoughts on isleys new job and car?
Where do you see isley in 10 years?

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second for doggers

how strong do I need to be before I get a belt?

>>41664752
You don't. You can get a belt whenever you feel you need one.

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>>41664743
Enjoy

>>41664743
I like this doggo

>>41664663
Im new here what are your lifts, king?

>>41664752
I got one around the time I was squatting 250lbs for a 5x5, and all it did was make me feel like I wasn't going to blow out my anus. Around 275lbs it was like I NEED belt to do my reps. Take that as you will.

I've had my crappy generic belt I got off ebay for almost 4 years now and it still holds up as good as the day I bought it.

Does anyone want to buy it for a stupidly high price?
It's got lots of history and stuff

>>41664663
3 plates?

Oh come on

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>>41664910
Poutine's a GDE and those are 25kg plates

>>41664945
>25kg plates
So 52 lbs?

Still that isnt so great

Its powerlifting, it should be more

A man lifting for 1 year can do 3 plates

>>41664743
10/10

>>41664772
is that knut?/10

>>41664945
stop that/10

>>41664752
Get a powerbelt when you start training for a meet. If you just fuck around in the gym you can use a Velcro one or whatever.

>>41665019
It's actually a Samoyed puppy
The bodorio approved puppu

>>41665014
It's probably double his bw with no wraps or sleeves. Fuck off.

Should I feel good about squatting 4pl8 (a little over 2x bw) for 5 or am I still too weak for celebration?

>>41665014
55 lbs actually. The minimum weight for 3 reds on the bar in comp is 175 kg (385 lbs) since the clips weigh 2.5kg too.

I wanna trip
Everyone's tripped but me

>>41665061
What is bw?

And why you are so mean?
>>41664945
>Poutine's a GDE
What is that?

>>41665095
GDE: Generally disliked (by) everyone

>>41665095
God Dominicans Eutistic

>>41665095
Bodyweight. Powerlifting is quantified by how much weight you successfully lift in relation to your actual bodyweight. Not weight class, or the absolute weight lifted. He looks like a 165er doing close to 400lbs raw. So fuck off.

>>41665104
And poutine is?

>>41664663
mirin beard

>>41665126
Thanks but why you are so mean?
Im just interested

>>41665133
Yeah he's the local troll. He often posts under the persona of "sean" (his real name)
Poutine is his stage name

>>41665143
this is correct. he uses the alias poutine because hes a leaf and in leaf land thats what they call chips with gravy

>>41665143
Oh thanks

Can you tell me what was the deal between isley and supermang?

>>41665141
My dog bit my dick off and my brother won't take me to the hospital.

looking for a bench program for an intermediate who did nuckols 3 int high and didn't get anything from it

>>41665165
do nuckols 4 int high

>>41665162
Isley is our local thot who was bitch made by supermang. Eventually supermang got bored of him, threw him aside and left.

>>41665165
Time to inflate da Sheiko

powerlifting is gay

>>41665177
I miss him, i had some laugh with his posts

He was always arguing and got BTFO everytime

>>41665185
bls be on kilograms

I'm doing 330 beltless but been thinking about getting myself one. My gym has 1 shitty belt utter crap quality. People often grab it to curl, not even trolling. Wat do?

>>41665190
I get you're new here and all but all new trips have to post nudes BTW or you'll get doxxed
Just letting you know before you're doxxed

>>41665202
sorry mate, started SL 2 months ago, before that ss for almost 3 months.

corrected my >>41665210

>>41665217
New in this general or in fit?
I lift but im not interested in strength, bodybuilding is my thing

I just want to have a nice thicc body

>>41665235
Its common courtesy here to post a full body nude so we can determine how good your insertions are for powerlifting

>>41665252
Ok, lad

Let me get my camera

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>>41665267
Take your time

Oh, I see. Friday night's are "faggots talk to themselves" time .

Enjoy, you weak psychopathic queers.

>>41665371
Its a joke you literal fucking autist

>>41665165
spotoshot

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>>41664743
>>41664772

So I have short femurs and a long torso. I'm told this should be ideal for squats, but I always feel like my torso is being bent over by the weight and making the lift is more on my lower back than by quads or glutes. How to fix?

>>41665478
i bet you got short penurs too

>>41665126
Poutine was like mid 180s there I think?

>>41665165
Mineral excavation x F

>>41665478
You have a video of what your squat looks like? If it feels like you're using your low back more than your quads there's also the chance you're squatmorninging the weight instead of squatting it.

>>41665176
do you mean smolov jr

>>41665014
Poutine just squatted 450x2 which is a decent squat for a GDE https://www.instagram.com/p/BU2xWNEAINb/

Why are powerlifters so fat and ugly?

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>>41665994

>>41665478
This is my story as well. Built to squat, awful squatter for a long time. I think front squats and paused (esp paused HB) are your best friends, do both for a decent amount of volume alongside your regular squats, they'll teach you to keep an upright, braced position and catch the weight with your glutes.

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deadlifts are shit but holy man leg press feels nice on my knees. did 6x5 with 5 plate on each side yesterday after squats and 6x7 with 3 plate on each side today. it was way comfier than I thought it would be. would recommend.

here have a video from the other day where my stupid sausage finger manlet hands failed me. I'm doing all of my pulling now on a fat bar so hopefully that'll make pulling on a normal width bar better. it's not like squat bar thicc but definitely thiccer than a normal bar. twinklex can confirm this.

Sauteed chicken with mushrooms and wine lads

>>41665994
Glad to see his squat is finally progressing

Has anyone ever actually scientifcally figured out WHAT builds muscle for natural, non-roiding lifters?

How many reps, how much hypertrophy, should one do extra slow reps, etc. pp?
How many different exercises per muscle group, which exactly, etc.

I guess its not possible to actually determine it? It seems like an impossible task and for all we know doing ultra slow, super muscle mind connected cable cross-overs could be the best way to build a big chest.

>>41666174
Do whatever you want, just for God's sake stop molesting your son.

>>41666193
Sean?

>>41666174
Yes, Mike Israetel has a whole boner for it all, but really the answer is "more volume" when volume is described as "number of sets taken near/close to failure" and it seem to be easiest to accumulate those sets in somewhat higher rep ranges.

>>41666215
Yes. I told you, knock that shit off, it isn't funny anymore.

>>41666216
What about slow reps? Muscle-mind connection? Hitting muscle from different angles? Inner chest, outer chest, etc.?

>>41664743
>hobart

i live there :)

>>41666242
No that's basically all gay with the slight exception of hitting muscles from different angles.

>>41666060
fucking oath gibbs is a beautiful man

goal bod

>>41666256
Why though?
Something like muscle mind connection seems to make perfect sense.

I don't really control how my chest contracts in a flat bb benchpress, if i try it on cables i have a lot more control over it.
I just dont know if it actually matters, but logic is on it.

>>41666269
I mean sure, choose something like that for iso work, but most of your work should still be big lifts for not-too high reps.

>>41666282
Thousnads of youtube channel of people that look pretty damn aesthetic would disagree though, lad.

And the thing is: There isn't anything you could possibly argue with against them. Because no source ever fully scientifically concluded shit like this.
Its just a huge mess of opposing opinions.

Bros im about to bone a 10 so im extra nervous. Any tips? She gets mad when i gets awkward.

>>41666312
Nearly universally roiders, come on now. There is some science to what I'm saying, more than one study points this direction. Cunt be fucked but Greg Nuckols' has some articles about it and it's been kicked around on the lifting subreddits too.

>>41666269
Powerlifting is about training movements

>>41666320
>Nearly universally roiders
True, but do roids really change biology so much? How come someone on roids suddendly responds well to slow-rep muscle mind connection meme shit?

>Greg Nuckols has some articles
About what specifically? Any buzzword i can google for?

>>41666132
I wish I could deadlift that much.

>>41666356
>Do exogenous hormones really change biology that much
Yes, yes they do, otherwise they wouldn't be on WADA ban lists

>>41666356
because once you're on roids your body respondes to anything :^)

>>41666317
try hard

>>41666317
Be confident, be sure of yourself, and remember she wants to bone YOU. She wants YOU. Give yourself to her without doubt.

>>41666376
>>41666377
But in all seriousness:
Do you guys firmly believe that you would NOT have a bigger chest would you train it more like a typical youtber-fake-natty-BBer?

There is just no way that the best you can do for chest (just as an example, transfers to all muscle groups) is heavy flat bb bench and some minimal accesory work.
Some guy doing his BB stuff will surely have a bigger chest even if he benches 100kg less than you.

>>41666403

Any tips on rhythm/ talking during sex? Jesus Christ ive had sex with 4 other chicks, and this one gots me so nervous, fuarkkkkkkkk.

>>41666422
My chest is probably the most developed part of my body and besides the occasional DB flyes, all I've ever done for it is flat barbell bench. It depends on the person. Some people need lots of different exercises, some only need a few.

>>41666465
Act like you normally would man, she's just another girl

>>41666422
no he won't

while strength and size aren't exactly correlated, they are definitely linked, and someone who has a 100kg heavier bench will be getting more total volume and intensity in

Can't asleep ama

If you train chest with more volume you'll have a bigger chest
That's literally it. Regardless of the lift you do.

>>41666497
not really
it's volume and intensity

>>41666465
Go rough and hard. Like you're deadlifting 6 plates for reps. Skip foreplay and destroy her.
(But use lube)

>>41666261
>fucking oath gibbs is a beautiful man
gibbs isn't in the picture retard

>>41666521

sounds like a plan

>>41666516
Holy shit you're dumb

Volume includes intensity. Intensity IS volume.

>>41666568
no it's not?
volume is the total number of reps, intensity is % of 1rm

>>41666521

>thinking im dLing 6 pl8s
>i wish i was on tren

>>41666576
Volume is reps x sets x weight
Just like the volume of an object is height x length x width

>>41666576
I know I btfo you but please come back I'm lonely

>>41666374
So does he.

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>squatting to parallel

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

>>41666596
>>41666692
you're right :^)

i'm watching the aus nationals for (weightlifting)

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>a squat stand? No for me, its the power rack the ultimate piece of equipment to train the Lowbar Squat™ as a true powerlifting athlete like me scoffs at feeble squat stands

>>41664663
its king, peasant
otherwise you are the king of peasants, dipshit

2 plate bench finally doesn't feel crushingly heavy in my hands

One day I won't be a benchlet

>>41666465
just pretend she's a bro. you got this.

>>41666851
>>41666868
Here's a pity you

>>41666489
why cant you sleep

>>41666954
Punishment for sinning
Idk my brain is broke

>>41666966
would it help if i type out a lullaby anon

>>41666986
post a really nice picture instead and I'll look at it and try and get back to sleep

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>>41666995
Rock-a-bye, anon, in the tree top
When the wind blows the cradle will rock
When the bough breaks the cradle will fall
Down will come anon, cradle and all


Anon is drowsing, cosy and fair
Mother sits near in her rocking chair
Forward and back, the cradle she swings
Though anon sleeps, he hears what she sings


Rock-a-bye anon, dont you fear
Never mind, anon, mother is near
Wee little fingers, eyes are shut tight
Now sound asleep - until morning light

good night anon

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>>41664663

>he's gone forever lads

Well Intensity Day certainly could have went better. Forgot my knee sleeves, and it was too close to closing time to go back and get them, AND I'm clearly so used to the feel of squatting heavy in them that I am quite handicapped in doing so without them, so I got a single rep when I was supposed to get five singles. I did the same on bench press, because I'm awful at bench press.

Did all my deadlifts, well into PR territory for three singles, so that's handy. It may have just been a bad day, I was feeling slow and lethargic at the start. Maybe next week I'll REMEMBER MY FUCKING KNEE SLEEVES and get it all done. About time for a deload either way, really.

Anyone else just have a bad day in the gym today?

>>41667263
>no mention of nunbers
OK raffy

>>41667263

Jesus raffy, knee sleeves help a bit but they don't help you so much that they turn a 1x1 into a 5x1

>>41667274
1 milligram squat, 1 microgram deadlift 1 nanogram penis mass

>>41667263
Recovering from a sinus infection but still did pretty gud on bench

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>>41667274

It was 585 lbs squat, which is a weight I would otherwise be confident I could at least get ONE REP with.

lol310 lbs bench press, and 535 deadlift.

In case this seems like patent bullshit, have this webm of me deadlifting 525 from a couple weeks ago

>>41667284

It may have been that I was just low energy going into the gym today, after dealing with nonsense all day long and then pounding an 1100 calorie smoothie before walking through the door. Last Friday, I was feeling all hyped and shit and killed 580 lbs 5x1 for squats.

I'll back off and set new maxes regardless after next week, but I was eager to say I could 5x1 LMAO6PLAYT.

>>41664663
>75+45+75=195
Whatta bitch

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>tfw God tier hamstrings
>tfw shit tier everything else
Life is funny like that

Thx for the sex advice bros, i made her cum and she said she wasint expecting much so she used her shower head before hand.

>>41668285
Wow that's kinda pathetic

>>41668285
don't get cocky that would've warmed her up

>>41668326

but.....she did it like 4-5 hours ago
>>41668311
i knoww....

>>41667034
I didn't end up falling asleep sorry I failed you

>>41666132
have you tried hook grip?

A coach at my gym gave me his old lifting straps for snatch grip SLDLs, gotta say they're very useful. Much easier to focus on form when you don't have to worry about grip strength.

>>41664663
One day I will build my own home gym and buy these sick ass looking plates

>>41668422
straps change the dynamics of all pulling movements considerably

>>41668436
They are like 120$ per PLATE

>>41668439

How so?

Also it's possible that's not as much of an issue with the way my gym does the exercise

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>>41664699
still pulling

>>41668482
I didn't mean it in a bad way - next time you do DB rows or any types of rows or pulldowns really, strap up and see how different and awesome it feels. I probably could have worded my post better

>>41668503

That's fine, I didn't think you did, I was just curious what the difference was mechanically

We do all our snatch grip SLDLs starting where the bar meets the hip crease and then hinge at the hip to lower the bar down to knee level while keeping the legs and the back straight. As far as I know it's to simulate an actual pull you would do in the snatch versus a regular SLDL.

>>41668556

You wouldn't be pulling a real snatch with knees locked as the bar is just above the knee.

I have no idea why you would do a snatch grip deadlift of any sort with straps and that didn't either start or reach the floor. The snatch grip is to cause a longer range of motion, which only going down to your knees defeats. The straps prevent any meaningful grip training. It's complicated for the sake of being complicated.

Hang snatches would be better snatch practice in the form of speed. Regular snatch deadlifts from the floor (even with straps, if they allow you to use heavier weight), would be better for overall snatch pulling strength. Regular SLDL would be a better deadlift accessory.

There is no reason to be doing what you're doing. If a coach is telling you to do it, he's stupid, and just making up complex bullshit to sell you on the idea he knows what he's talking about (or genuinely thinks he knows what he's talking about and is terribly mistaken).

>meet soulmate
>she lives in LA
>i live in Sydney

life is fucking pain lads

>>41666478
Intensity is relative and volume is not even necessarily True with amount of bs brosplitters do

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>>41668465
A man can dream

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If I'm standing on these, is this ok for deficit deadlifts?

>>41668866

Dude, even if you could stand on the side of the wall like Spiderman, gravity still exerts its force straight down. You wouldn't be able to do deadlifts, but you might be able to do some sick hyperextensions or glute/ham raises.

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Also, I bought a bunch of peanut butter because I need to gain a good ten lbs.

Who else here JOPBAD?

I accidentally ate 5kg of peanut butter, pls send help

How to activate glutes? I have a hip circle if that's useful.

>>41664663
Hello just started 5/3/1.


>3 Days ago was Squat day
>Do the 3 sets
>Move onto the 5x10 BBB sets.
>Ow Ooh Ouchie my bones hurt
>Harder than I expected, but not hardest squat day for me
>Fast forward to today(3 days later)
>Wake up
>Surely the pains gone now?
>Step out of bed
>Ow Ooh Ouchie my bones hurt!

Why am I still in pain?

>>41668866
I chuckled. But seriously, is this ok?

>>41669102
Meant for
>>41668967

Do you guys know any long femur squatters or have any pics who squat with a narrow-med stance?

I squat high bar and always thought that I had to make my stance a little wider but I just tried a little inside shoulder width and it finally let me kneep my knees out instead of caving.

>>41668991
enjoy your poo poo

If my bench is not progressing on Nuckols 3x int med bench + accessories, could that be because the volume is too high instead of too low? And that maybe a texas method style bench programming would work better? Or is extra volume key?

>>41669067
if it's actually hurt bones and not DOMS from doing a retarded 5x10, then it's something actually bad and see a professional

What constitutes long and short femurs?

>>41669238
It's probably not too high unless you are adding RPE9 sets on wednesday.

Though I am only speaking from experience here. For me to make bench gains I have to fucking blast volume and eat a tonne.

>>41669249
for example, I measured myself and my femurs are 45cm. Divide that by my height 183 and you get 0,245. So my femurs are a quarter of my height, is that long or short? How are yours?

>>41664772
You're actually not supposed to bathe puppy that young, it's too stressful for them. The proper way is to take a wet towel and thoroughly wipe them down, as this mimics being cleaned by their mother and is comforting to them.

>>41669272
Okay thanks.
I'll try to include some extra bench variations then. Bench has been plateaud for over a month, so I'm looking for some ways to change it up

How do I train my legs without putting weight on my spine. I got disc issues and I keep aggravating it so I want to stop squatting for 2 months at least

Dont think I can do belt squats.
Maybe could do weighted pistol squats
Will pushing a sled load my spine the same way?

>>41669294
Behind the back deadlifts, Jefferson deadlift, Bulgarian split squats. Maybe zercher squat?

>>41669294
Leg press?

>>41669300
do you want me to herniate a disc jesus dude
>>41669315
nah cant

>>41669317
if you can't do leg press i don't know if there is anything you can do

>>41669317
instead of leg press, belt squat

>>41667830
>tfw super quad dominant
>added in stuff like SLDL to help hammies catch up
>quads still disproportionately large, looks retarded in shorts
>worry about muscle imbalance ruining knees

>>41669245
It's just crazy ass DOMS. 5x10 is normal ra he for 5/3/1 BBB.

>>41669106

I was being a wise-ass partly because I genuinely don't know what I'm looking at. I suppose you mean to stand on those pallet things for deficit deadlifts. Which would probably work if they're narrow enough to allow the plates to rest outside them, and there's some support in the middle of them so that they don't cave in when you lift on them

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>>41669013
Do some glute bridges focusing on squeezing on the way up or do some squats with a loop resistance band focusing on keeping knees out and squeezing glutes on the way up (pic related). I personally use the resistance band before squats to help me open up tight hips and activate glutes.

Is it a bad idea to bench twice a week on SS instead of just alternating?

Also how can I progress without microplates?

>>41669424
then buy microplates fggt

you could always attach waterbottles to the bar

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>living with gf
>her roommate has a dog afraid of storms
>piece of shit dog wakes me up after 6 hours of sleep
>I just want to go back to sleep so bad
>can't

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>>41669300
Jefferson deadlifts are so far the only barbell exercise I've found that can give me a burn in my quads without putting strain on my back, GOOD SHIT.

I know many elite lifters have a squat higher than their deadlift, but should I be concerned about my squat passing up my deadlift while I am only making it out of novice? (D 305 S 320)

>>41669532
1. your deadlift technique might be shit
2. you have have really short arms
3. your squat ROM might be skewed
4. you might have a genetic advantage when it comes to quad strength
5. your grip strength is terrible

a combination of these could be the reason why. Either way start doing more back assistance

>>41669424

Use some chains you can get at literally any hardware store

https://stronglifts.com/madcow/Topics/Microloading.htm

Scroll down to the Homebrew Chains bit.

>>41669532
Yes worry now. For your numbers to be that low and your squat is higher then it's a dead give away that you have muscular imbalances.
What's your squat technique and deadlift style?

>>41665077
Thats a good lift anon, you can celebrate. Tell your parents, tell your coworkers.

>>41669532
What is keeping you from higher dl prs?

Does anyone know that powerlifter chick who squats like 4 plates and has a huge butt

Care to link her instagram I cant find it, thanks

>>41665210
Buy glorious inzer belt. It last longer than you. Give to children.

>>41669424
I did that for like two months and my bench went from 200x3x5ish to 255x3x5 with one deload in there somewhere

So yeah you're good

>>41669584
daniellamelo

Is pulling my work sets sumo and my first set lasts conventional a bad idea? My conventional is weaker and I wouldn't mind the variety.

Seeing PLG meme's on facebook. Dreadful day.

>>41669604
thx m8

>>41669611
Don't alternate stances like that. If you want to train both then train your opposite stance on a different day with a manageable weight. No more than RPE 8 each set.

>>41669584
Any of these?

https://www.instagram.com/p/BTmtDtihNwE/
https://www.instagram.com/p/BQWVuWfFsyK/
https://www.instagram.com/p/BU05LXGgEmJ/

>>41669596
Did you do 2.5 or 5lb per session?

>>41666255
>hobart
>i live there :)

What gym

>>41666255
>>41669670
why aren't you at the nationals comp right now

>>41669686

Because I don't compete in lolfeds.

>>41669694
there is only 1 true fed

the iwf

>>41669706

Where abouts is IWF nats? I would have gone if I knew about it.

>>41669710
hobart somewhere

https://www.youtube.com/watch?v=hnm51CfnKXI
live stream is what i'm watching now

>>41669719

Cheers, did you go to the IPF comp in April or Nov last year?

>>41669719

hahah he fucken shanked that. Why is he allowed to wear wraps.

>>41669725
i don't do anything powerlifting i just like to come here since olyg is dead

>>41669732
wrist wraps?
you can if you want

>>41669740

Knee wraps.

I don't do weightlifting but I would if I could. Very hard to find oly trainable gyms in tasmania.

>>41669751
they might have been knee sleeves of some sort but knee wraps are banned

To all Sheiko users, what is your favorite exercise you do for "lat muscles" and "chest muscles"? I'm looking for new exercises to do. Also, after I'm done P2 do I go back to P1 or can I just do p2 over and over?

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>>41669753

>>41669762
hmm i guess i'm wrong
i thought knee wraps were banned but there you go

>>41669424
I use 0.5 kg ankle weights and strap them to the bar

>>41669766

You can have cloth ones, those look like full on wrap wraps. Honestly the scrutineering at these events are pretty shit, nobody actually knows all the rules IMO.

It becomes really obvious when you spend the time to read the technical rules in their entirety.

>>41669766
It's different, they're not the same kind of wraps as in powerlifting.

I've had the opportunity to wear a bunch of different types of weightlifting wraps and I differentiate 3 types:
1 really light wraps, almost like the material boxers use on their hands
2 slightly stiffer material than 1, still very flexible and barely stores any elastic energy, e.g. the "russian knee wraps" in the hookgrip store
3 heaviest wraps, still MUCH lighter than powerlifting wraps, they're sort of similar to really shitty wrist wraps that you see some gymbros walking around with and barely provide any support (for powerlifting standards)

>>41669769
>not strapping 2 0.5L water bottles to the bar
do you even improvise bro

>>41669249
>>41669274
No one?

>>41666317
Don't use a rubber.

>>41669837
When people refer to this they generally mean in proportion to other body parts, obviously. Starting at the hip bone, does your lower body make up more of your height than your upper body? Probably have long femurs. Starting at the hip, does your upper body make up more of your height than lower? Longer torso. I have friends the same height as me, but their hip bone is a good 4 inches higher up from mine- I have a long torso and short femurs, they have long femurs and a short torso. Makes sense?

>>41666666
Why?

>got a slight case of bulging disc back in march
>Kept aggravating it
>aggravated it yesterday again
>couldve recovered by now if I just stopped putting weights on my back
kill me

>>41669862
Yeah, I guess. So what is actually interesting is femur-length in relation to upper body length?

>>41669646
5

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>>41669892
Pretty much. If you have a short torso and long femurs, then doing low bar squats often make you feel like you're leaning over too much and can be uncomfortable. When people complain about being bent over too much, this is usually the issue, assuming their form is fine. High bar sometimes feels better for these people. Do you have this issue, or just wanted clarification?

>>41669979
I just wanted to see if someone had some input on the issue. Maybe see if someone else would measure their femurs and compare.

I don't really know where I fall on this. Here is my squat. I'm probably somewhere in between the extremes the drawings represent.
https://www.youtube.com/watch?v=DzMiZhP-ncM

>>41670029
Ah, I gotcha. I don't know my femur length, haven't got a tape measurer. Our proportions are pretty similar, I'd say, closer to shorter femurs and longer torsos. Squats feel comfy, but I sometimes have issues with deadlift set up because I have shorter femurs coupled with shorter arms, making it a bit harder to grab the bar without my hips dropping too low. If you have this issue as well, widening stance helps.

>>41670071
Ayy, I too have baby arms. Widening stance helps? I'll be sure to try it. I had some success for a couple weeks bringing it a bit in, but really anything I try it feels like it's just impossible to get into a powerful position.

>>41670088
It helped me, at least. I hate doing actual sumo because it doesn't feel right, but widening just a bit with arms inside the legs felt better than a narrower stance with arms outside. And yeah, watch in the mirror to make sure your hips aren't too low, I always did that without realizing it.

Doing SS right now, like so:
M
Squat
Bench
Chins 3x10 (Add weight when I get 15 in last set)

W
Squat
OHP
DL

F
Squat
Bench
Pullups (Same method as chins)

Just wondered if there is anything worth adding without ducking up my lifts or taking too long? Maybe lateral raises? Ab work?

Also should every time I squat be like rpe9?

>>41670114

>Doing SS right now, like so:

There is no "like so:" You are either doing SS and it's 4-5 phases and recommended programming modifications, or you are not doing SS.

>Also should every time I squat be like rpe9?

If you're doing SS you wont have the experience to do RPE.

>>41668665
They become more of an upper back exercise

Try snatch grip rack pulls and tell me if your traps aren't screaming the next day

>>41670114
1. I wouldn't add too much. Curls or LTE's on friday if you want to train arms more. I recommend ab rollouts, as long as you do them correctly.
On the whole, keep extra volume low, but don't delay switching programs when you start stalling hard.

2. Yes. Near the end of my novice LP, every set was rpe 10 even.
Remember to switch to the advanced novice programming once you can't recover anymore.

>>41670114
Add them if you want but don't overdo it, a few sets of 20 should be alright.
Yes the squats should be difficult every time, that is the point.

>>41670144
Shut the fuck up and stop being a self righteous elitist cunt. Everyone hates plebbit but atleast they help noobs. I miss old /plg/.

>>41669178
The golden one, but he looks like he struggles with the form

>>41670169
>but atleast they help noobs.

I just gave you the best advice you're going to get you ungrateful fucking shitstain.

If you want someone to tell you what you want to hear and confirm your own misguided planning I don't see why you even bother asking the question.

Be like the 99% of people who DNDTP and see worse results than the 1% who actually took the time to understand the methodology beyond the stupid shit that gets spouted here over and over again.

Did you even read SS:BBT 3rd ed before trying to do SS? Be honest.

>>41670199
>replying to the guy who replied to the noob
shoo shoo rippeshill

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>tfw clavicle hurts after twinking on bench yesterday

well Im off to to some z-prees. fingers crossed I dont blow out my shoulder lads :)

Being a GDE is awesome because the fun of trying to get anywhere never ends ;D

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10/10

>>41670322

drug dealer/10

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Found this and knew I must share

>>41670327
peach is a drug dealer?? :o

>>41670339
would be 10/10 is I handnt seen the rest of the photoset

>>41670357
did he die

>>41670362
continue living in ignorance lad. its better that way

>>41670370
Wow fuck you you've ruined my day

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>>41670379
pls dont be sad

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Lads give me a high volume squat and bench workout for today. Im starting with a coach in a couple weeks so im just dicking around with volume until then

>>41670524
Squat
1 x 20 @ 60-70%

Bench Press
7 x 5 @ 60-70% with one minute recovery between sets.

>>41670524
2x6 paused squat
3x6 regular squat
3x2 frong squat
3x10 stepups onto a plyo box with 50% of the regular squat

5x5 feet up bench but attach the plates using bands
3x15 dumbbell press

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Who here has ever actually tested their genetics?

Full expression of ACTN3 here. Guess I don't have to take up rock collecting.

>>41670592
actually do 2x4 paused squat instead

>>41670586
Ill do the bench from this
>>41670592
And squats from this
Thanks

>>41670524
8x3 @80% for both, then 3x8 @64% with either normal squat and bench or a variation.

>>41670649
Actually I like this more. Ill be doing this

Powerlifters don't spend enough time in the higher rep ranges for bench pressing and other upper body exercises.

Which helps explain the poverty benches of GDE's that run Sheiko year round (especially here).

Discuss.

>>41669523
what the FUCK is that

>>41670657
>Tfw going to make Hepburn A have a comeback singlehandedly

>>41670682
Sheiko has a lot more upper body volume than most of the programs run here, so usually people's bench will explode from it. I do agree that most people here don't do enough upper body volume though.

>>41670265
So this is the power of twinkAlex?
Why wear wrist wraps if you're not even going to wrap 'em properly?

>>41670409
cute

>>41670701
Kek I knew that rep scheme looked familiar. If I wasnt hiring a coach id probably try hepburn, it looks quite memeworthy

>>41670701
>Sheiko has a lot more upper body volume
I'm talking higher rep ranges.

Bench press feels much different RPE at different rep ranges than Squat and DL, right?

I have a bro-theory that the smaller muscles recruited for the bench benefit from periods of higher rep work (not just volume) to fully recruit more musculature of the upper body.

Sets of 8-12 get your titties rocking much more than heavy sets of 2-4. The sets of 2-4 are necessary, but the upper needs that bodybuilding work.

>>41670713
Just be careful friendo

>>41670729
I haven't noticed that much of a difference in results, other than being more out of breath, and also the pump. Probably wouldn't hurt to mix up the rep ranges, but don't most periodized programs do that already?

>>41670767
No. Most powerlifting programs go right to the 5x5's or less because they want the most bang for the buck since most ADHD lifters only do a program for a month or two.

There aren't many true periodized programs out there besides momentum, from the sounds of it.

>>41669759
fly, pulldown

>>41670839
ok then what? penis, takeout?

Just had a break through holy fuck
>short armed t Rex faggot
>always deadlifted with a wide conventional stance
>read somewhere it was the best way for short armed lifters
> rounded my back for like 90% of my pulls
>just tried close stance, knees spread outwards
>perfect back angle
>stronger pull off the floor

I've wasted SO MUCH TIME

Thinkin about going for a run, lads.

>>41670936
sounds a bit extreme lad

>>41670683
The pupa stage of the Hercules beetle.
It's kinda obvious desu senpai.

>>41670936
Are you going "pro" in powerlifting?

If not, then go for a run.

>>41670956
I think desperate times call for desperate measures.

>>41670933
Where the hell did you read a wide stance conventional is better for t rex arms? That would force your arms out, hurting your leverages even more. Of course a closer stance is better for you

>>41670933
arm length does not effect deadlift stance

Shorter arms is always worse, and there is no way to change form to make it less impactful.

>>41671088
>>41671107
But Greg nuckols said it did

>>41671124
Link? Id be curious about the rationale behind that

>>41671166
nuckols.org/Fuck_Your_Cunt_Mother_In_Her_Filthy_Cunt_Poster_#41671166

>>41671181
Thanks, I'll check it out when I get home.

>>41671197
Great. Say hi to your mother for me.

>>41671124
Greg Nuckols also collaborated with a fake transexual from Brazil Who preys on Orphan children

>remove all meme shit and accessory and move from cuckols to a TM styled program after seeing it pushed here despite thinking it was supposed to be shit

>remove all weight and go back to bodyweight chins focusing on controlling whole rep and doing full rom deadhang to chest to bar with no swing

better pump with less work
best lifting I've done in ages
not destroyed after lifting anymore

>>41670600
where did you test this

>>41671224
OK, yeah, sure mom. We get it, you're afraid of lifting because dad hurt his back and you won't shut up about it. Stop pretending that you know things.

>>41665045

>velcro belt

pls no

Weak off floor in deadlifts (also not explosive), should i take a lower max, do speed work or do a variation. I can cheat and do conventional stance

>>41671284
do deficit

>>41668399
Manlet hands cant do this
t. manlet

>>41671284
Speed work will not help your deadlift. do you pull sumo? If so you should be weak off the floor

Deadlifts are too heavy and I don't enjoy them
I never have any energy left for heavy dead lifting anymore

What do???

>>41671316
I pull conventional but could pull sumo, which would be better as my squat is 5kg lower than dl

>>41671326
1. Find the energy
2. Don't find the energy, continue worrying about it
3. Don't find the energy, stop worrying about it

>>41668500
Underrated shitpost

>>41671263
Promethease

>>41671326
Take a break from them until you want to do them again

>>41669584
She has more test running through her body than anyone in this general.

>>41670600
it means you should take up weightlifting instead

has buda appeared again since I exposed him

>>41671484
Ahaha he hasn't no ahahaha

Also please respond to my post here
>>41664699


Also can you please expose Figjam already???

>>41670114
Add accessories once a week. Nothing too strenuous (front squats, RDLs, close bench etc). If progress stalls, cut them out

>>41671499
I've already given my thoughts on his new job and car
How wer I will repeat myself again
He moved back with daddy and unironically lives with his parents at the age of 24
He makes near minimum wage doing typical code monkey shit that pajeet a do
He uses the word "software engineer" because he thinks it makes him sound smart
I'm pretty sure garbage men are also called "something engineer" as well
It's what stupid people do with shitty jobs will say
It took him over a year to even find employment again after getting fired from his last minimum wage paying code monkey job and he had to move hours away too
In ten years I see him exactly where he is now having doing typical code monkey shit with the same job title getting paid nearly the same other than a typical 2% annual raise, he will probably be fatter however and even uglier (if that's possible) and still living with daddy
Oh and Esmeralda confirmed isleys dick was a 4 inch warrior, as if that wasn't already obvious from the singlet shots

>>41671564
Isley is a sexy motherfucker

>>41671582
Okay buda

>>41671564
>>41671582
No homo, I should add

>>41671582
>>41671588
Pound your ugly wife's balloon knot recently? Or does she not love the middle aged highschool drama teacher anymore?

I should mention I'm droppin some solid Norman khans into the bucket right now
They're the type to strech your sphincter a bit and then come out at high speeds
The topkeks are solid you can tell I ate a lot of fibre or whatever makes NK's solid rather than mushy

Not done yet there seems to be one or two or maybe three stragglers left !

>>41671600
He teaches art actually
i.e the useless class everyone just fucks around in
Which is more pathetic when you think
About it

And I underestimated just how much Norman khan was in me TONS more is being unloaded and waiting to be shipped back to India via water tunnels

>>41671633
I'm not that guy you hate, but I hate you just as much as you hate him.

>>41671210
>collaborated
That's a stretch, isn't it? It was more like stopping by to discuss.

>>41671648
Why do you hate me

>>41671682
you norman khan-post too much

Whoops meant for qtddtot

Unless trappy is here and wants to answer??

>>41671722
The only stretch marks anyone think are a turn-off are those on the gut.

>>41671757
Interesting, I have none of those, mostly just muscle groups I focused on hard.
That's a positive I guess

Lads what glute work should I do today?

>>41671922
>>41671922
fucked in the ass x f

>>41664663
Who is this qt?

>>41671947
qt poo-t

Why is Sean so angry and paranoid? He comes off as awfully insecure.

Sean, what did you spend that time in the hospital for?

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>>41672027

How strong can you get without worrying too much about squat form? Just wondering

Aside from neutral spine for safety, whilst I try to improve my bar path and keep quads engaged, glutes, minimizing hip use for highbar etc

Can you get pretty strong without perfect bar paths etc?

>>41666060
..

Do you stay lean/your same bodyweight while gaining strength? Does that make it so it takes longer to gain strength?

When i start on Texas Method or whatever after i am done with SS, can i eat at maintenance and build up my strength or do i have to keep bulking? Bodyfat is going up, that is okay, but i don't wanna be fat or keep bulking for ever.

>>41672131
second this. interested in knowing y'all powerllfters' opinion.

>>41672131
>>41672148
the bulk of your time goes towards licking penis and manbutt
hope that helps

>>41666060
Who is 2nd from right? Pretty skelly looking

>>41672131
https://www.strongerbyscience.com/being-strong-is-not-an-excuse-to-be-fat-and-being-fat-is-probably-holding-you-back/

>>41672090
ask pete rubish :^)

I think in the short term you'll get stronger faster with shitty form with the trade off of high injury risk

benched pinkies at the rings for like a year and did a lot of chest work hoping it would catch up to and surpass my close grip bench

tried close grip bench again, still stronger that way, should i just make that my primary grip?

>>41672394
Ask sean, he benches your max for reps

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wen wil dey lern

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>>41672090

>These 8x3 squats
Fuck you fat retard, whyd I do this?

>>41672405
Are they still together?

>>41672733
You asked for high volume :)

>>41672754
no. hes now in a relationship with hafthor bjornsson. this was their wedding photo

Oi me bones hurt (arms forearms). Should I adjust my bench width maybe? I'm benching near max width almost every time i bench

>>41672770
Allegedly

need a new sandwich for gaining weight

What should I eat?
Sick of the same shit

>>41673145
A Burger? A chicken Burger?
Why a sandwich...?

>>41673161
something I can make before bed and I don't eat a sandwich at any other time during the day

>>41673176
Don't eat before bed? That'll keep you awake and stuff

Im squatting for volume today, what's my set/rep scheme lads?

>>41669178
Layne Norton, ChelseaLifts, Marisa Inda,

>>41673233
That's my meme. I'll let you off this time though.

1x8 @ RPE 8
2x6 @ RPE 8
3x4 @ RPE 9
2x8 @ RPE 8
1x12 @ RPE 8

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>>41673233
Replace the stuff in the middle (bench and DB flies) with whatever else you're doing.

>>41673215
I'm not so sure it will.

https://sleepfoundation.org/sleep-topics/food-and-sleep

>>41673283
Its up for debate sure, but I still believe my viewpoint

>>41673277
Can i just keep squatting and not do those things in between?
>>41673267
what is rpe

>>41673371
you can try but don't blame me if you die

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>>41673400
>>41673371

x5 @70% shouldn't be that hard after 5x3 @80%

>>41673426
Tfw I thought this day was kinda hard

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>>41673426
haha okay will

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>>41673446

That's because you're a bench chad squat GDE.

>>41673460

I still need to do this sometime.

>>41673460
What's the purpose of this meme?

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>>41673467
https://mobile.twitter.com/chasepwilliams/status/870733011406512130
is this bad
also I made this for you I hope you like it

>>41673505
fun

>>41673215
eating lots of carbs helps me sleep. I think it has something to do with causing an insulin spike, but Im shit at biology, so I could be pulling that out of my ass

what's up brehhs, long time no see

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>>41673649
hi lad

>>41673708