/plg/ Panzer Lifting General

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posting version 2.0, use this version next time panzer

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tfw /gde/

>>41717736
Lift for yourself, don't blame others, and you'll be fine.

>>41717702
I liked isley once

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>>41717748
thanks, you too

If you try at first and you don't succeed
Try and try again

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>>41717855
>"If you try, but don't really try hard, and the hobby is not really for you, then don't fruitlessly shitpost about it on a japanese cartoon board"

FTFY

>>41717871
You could be the worst lifter in the world but as long as you never give up you'll one day be one of the strongest

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>>41717886
No.

>>41717900
t. 1st year lifting

>>41717909
t. doesn't understand genetics

>>41717915
t. 1st year lifting

>>41717926
"Furthermore, there are different versions of various genes that function a bit differently, while still being a part of that 99.9% similarity. For example, there are two versions of the ACTN3 gene (which we’ll discuss later) which plays a role in explosive performance. One version of the gene is beneficial for power performance, and the other version of the gene has a negative effect on power performance (and may have a positive effect on aerobic performance). So far, there are 22 genes like this that have been identified for strength/power performance, with one version of the gene being beneficial, and the other version of the gene having a neutral or negative effect."

"How much variability is there for getting jacked?

The short answer: A lot.

Before training, about 80% of the total lean mass differences between people can be explained by genetic differences. "

https://www.strongerbyscience.com/genetics-and-strength-training-just-different/

how do I get a body like isley

>>41717950
t. 1st year lifting

>>41717951
eat a lot without increasing your weights for a couple of years

>>41717955
Projection.

>>41717978
t. 1st year lifting

>>41717982
Don't be buttmad that you're a "low or non-responder".

Either keep lifting forever for intermediate stats, or find a new hobby.

>>41717956
I'm on it

>>41717987
t. 1st year lifting

>>41718000
t. 1st year lifting
(what does the t. mean)

>>41718007
t. 1st week lifting

>>41718011
t. 1st week of ftm transition

>>41718035
Okay trappy

>>41718040
t. 1st week ftm transition

>>41717987
not him, but there is literally no such thing as a non responder in PL. the difference between someone with all the good genes and someone with almost none of the good genes is way smaller than youre making out. the only ones that really matter are the ones that determine resistance to injury

especially as PL is an emerging sport. most of the top guys only have middle tier genetics. out of the total population the people with the actual good genetics either never train, or end up in more popular sports

>tldr: PL is a sport for GDEs. you can have shit genetics and still do well. for now atleast. maybe is 20 years an 800lb DL will be bully tier

Is somebody mad that he just found out that he's a gde? Or is he more mad that he can't use his name to act like a faggot today?

>>41718053
t. Rafael

>>41718047
You can say that the difference between a non-responder and a high responder is small or negligible, but you're wrong and your candy coating a hard fact

Not everybody gets to be big and strong, some people are just destined to be little bitches

Look around you. Seems like three-quarters of the people around here couldn't get to a four plate deadlift within a year. Sounds like non-responders to me

>>41718076
What if I got to 4pl8 squat in a year, but not diddly?

>>41718090
That means you're only a 66% dead end

>>41718100
nice

>>41718076
>Seems like three-quarters of the people around here couldn't get to a four plate deadlift within a year
Tbh they probably didn't train with enough tensity. Everyone on here seems like a beta.

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>>41718090
What's the deal with so many people squatting more than they deadlift lately? Is it an indication of changing times in gym culture.
Example: 1/2/3/4 is out dated and with people squatting with proper frequency will the new standard be 1/2/4/4?

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>>41718124
>intensity
Sorry for the misspelling guys.

>>41718135
Idk, I'm new to the general and have posted about it a few times the last couple weeks, might just be that.

>>41718076
as I said. the only truly important genetic factor is injury resistance. someone may be shitty out the gate, but if that GDE can stay injury free for 20 years, theyre going to get somewhere

these genetic tests are also very general. it doesnt take factors like leverages into account. someone could fail to reach 4pl8 dl in a year, but they could have goat leverages and squat and reach 5pl8 before that. thats not going to show up on a test for fibre types etc. the same thing can be applied to any specific sport. I could be shit at football but good at tennis. theres not "athletic/non-athletic" category

lastly. whats a GDE is changing all the time. 10-20 years ago, when raw wasnt really a thing, a 600lb dl was huge. now, with the internet and the popularity of raw, 700 is the new 600 and GDEs are pulling that left and right

>>41718135
When you're a guy with short femurs who low bar squats 3 inches above depth, a 4 plate squat can come very easy

>>41718149
its not just you. Ive posted about it to recently

>>41718161
So what you're trying to say, is that despite any genetic hand you're dealt, as long as you stick with it for 20 years a Disney Miracle will happen and you will have respectable lifts?

What if that lifter who is missing all the genetic markers for strength would dedicate his time to endurance events or rock collecting? Wouldn't he be a lot more successful?

When expectations meet reality, it can be a lot of butt hurt feelings around here.

>>41718149
I currently squat more than I diddly and for a while frog did as well. Also at my uni gym there's a few that do as well.
>>41718162
>he doesn't atg low bar
The bounce out of the bottom of a low bar is so much more powerful than a high bar. I unironically can squat more if I go below parallel than if I squat high or right at parallel.

>>41718135
I have a 220kg squat and a 227.5kg deadlift, but I put it mostly down to shit technique.

>>41718183
there no disney miracle. he doesnt just get to year 20 and gets a 100 wilks boost. he builds it over time

and maybe he realises rocks and running are both for gayboy nerds

>>41718007
>(what does the t. mean)
>newfag spotted

>>41718216
If a lifter doesn't get to 95% of their potential in three to five years, then they're wasting their time unless they just enjoy performing the activity

>>41718216
A nerd being successful at running is much less of a gay boy then some fag that's been Lifting for 5 years who can't pull 405 lb off the ground at an unathletic 200 lb

>>41718271
I highly doubt there is any 200lber that cant didlift 405 after 5 years. He would be a new breed of gde

>>41718240
literally the opposite of true. if you reach your peak and cant get stronger after only 3 years, you are the biggest GDE in the world

>>41718271
I dont think this describes anyone. theres a difference between being a GDE and being disables anon

>>41717730
Brosplits>PPL>5/3/1>Sheiko>SS>TM

>>41718314
Bench bro.

>>41718314
Ooh I know somebody, Sean weighs 200 lbs, he's been Lifting for a decade, and he deadlifts 0 pounds

>>41718218
no u

>>41718352
Tbh he doesn't count since he just goes to the gym once every few months, half asses a couple sets, then whines about it on here before quitting for another few months.

>>41718135
You can't half rep a deadlift and pretend it was a full one as easily as a squat.

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Supermang outdone him again

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>>41718469
What ever happened to him? Did he snap his back one too many times?

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>>41718480
got doxxed or some sht and he had a hot sister.

>>41717702
Is that girl on the left checking dubs?

>>41718590
You know, if a bunch of guys stood around a girl, mocking the fact that they would never sleep with her, it would probably make the national news as a hate crime

If I drink one coffee before every workout (3x week) will I get a diminishing effect or do I have to overdose for it to happen?

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>>41718854
You're overthinking it

Have your cup of coffee and go lift

If you have a shity workout it's not because you've gotten used to a cup of coffee three times a week, bitch

>>41718480

I saw that he had a twitch stream and it said something about him nursing a back injury which isn't at all fucking surprising given his form

>>41718854
This>>41718945
Dont be such a faggot, just drink some caffeine and lift

>>41718945
>>41718969
Thanks bros

what is GDE even, never heard of it except for here

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>see fat as fatass with 140lbs set up in the squat rack
>think to myself "c'mon man you should be doing like 225lbs day one from carrying that ass"
>dude front racks the weight
>think "I guess front squatting that is better"
>dude proceeds to OHP it for a set of like 8
Boy, I sure am an asshole.

>>41719555
German Dominatrix Enthusiast

>>41719569
Thanks asshole, Now I have to go find a pet bird to love me.

>>41719613
>Implying your birdie would have bath time with you

Hello lads, i want to start with powerlifting. I have been doing a beginner strength program for a while and will soon start with an intermediate one, specifically Sheiko. I bought the phone app and i don't understand shit. Please help me understand what exercises/sets/reps i should choose.

TLDR: please help me understand Sheikos app

>>41719555
Gde refers to genetic dead-end. The cutoff for genetic dead-end is a failure to reach roughly a 450 lb squat, a 315 lb bench, and a 550 pound deadlift in about five years of training.

If you haven't hit at least two of those markers in five years of training, you should take up rock collecting because your genetics are not suited for strength training and you are wasting your time.

>>41719644
You wasted your money

Sheiko is what autistic people do when they run out of training ideas

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>>41719660
Why did i even bother

>>41719645
>5 years
I think I might actually make these number before then. Does that mean I'm not a GDE?

Why are powerlifters so fat and ugly?

>>41719744
Do some self-reflection at 5 years and you'll have your answer

>>41719645
well I guess I need to at least get that done, those weights are my long term goal anyways lol

@ 385, 265, 410
"2 years"

>>41719704
If you're too lazy to look up the answer online, then you're too lazy to stick with Sheiko for more than a couple cycles

Good luck

Getting fatter lads

Can any of you fat cunts do a front lever?
>>41718514

>>41719919
I could do one at 93kg, not at 105kg.

>ugly
>fat

>>41719932
Nice one mate. Is that you in OP?

>>41719957
Y-yes
Spot where I could do a front lever.

>>41719964
Number 2? Lel
It would be extremely impressive if you could do it in the middle pictures and also hilarious.

>>41719964
i want to use your chest as a pillow

>>41717702
>>41717730
How do I become like Isley? He's my totem animal.

Guys be sure to pause at your patella when doing deficit deadlifts. It's the best feeling to rip the weight from that pause to a lock out.

I just 2000 calories in crepes on my cut

Am I isley yet

>>41720142
Needs to be a full tin of brownies

>>41720189
Isley has to have the most dramatic bulk in plg history

Like a fat bird falling out of the sky but in a good way

Been lifting a few years, decent lifts but still kinda dyel I'm wondering how to build some size. I have baby arms at just under 16", I'm 5ft11 and 97kg so for my weight they are tiny.

Lifts are 127.5kg bench, 195kg squat, 255kg DL @97kg

>>41720251
Hammer Curls and some kind of triceps hypertrophy. Supinated Curls are good for just tape measuring for a bigger number, but Hammer Curls will have a noticeable affect on overall volume.

Lads, I'm doing Nuckols 3x int med for bench with some upper body accessories, but I'm not getting any progress. Food is good, I pause all my reps and bench wide.
Any tips? Should I try a different program?

>>41720251
Close grip pressing. Close grip ohp. Weighted chins. Tricep pull overs. Curls. This shit isn't that hard, but your isolations aren't nearly as important as building strength in your big pushes and pulls.

>>41720281
Always had smoll arms and can confirm triceps and hammer curls are the secret to big arms

>>41720281
How many sets and how often?

I have never done any research on anything other than strength training, at the moment I have been doing 3x10 on a upper body day but it's doing jack shit.

>>41720313
4x8-12
That means you first set better be 12 and the other 3 sets should aim for 12 but be more than 8. Once you do 4x12 add more weight and but not too much where your last set is less than 8.
Pick your own frequency.

>>41719905
Nice. The bigger the better.

I'm really nervous recently and keep making mistakes!
Gahh

>>41720388
Delete your retarded post. It has nothing to do with powerlifting, and makes me cringe. I hate weakness.

Squats for 3x8 @72%

I want to fucking die

anyway sup plg

Hello newer lifter here can I get a form check on my Squat?
https://youtu.be/vpHNZkKHGP4
I realize I have a butt wink at the bottom but I've read not to worry about a small butt wink wheb going past parallel, is it something to ve worried about? I'm currently doing starting stretching to increase mobility as well

>>41720251
bench more for bigger triceps
how much do you weighted chin with I bet its shit

also
>16inch arms
>small
?

>>41720593
It would be an act of weakness to delete my post so I will not

>>41720604
impossible to tell with such a submaximal weight

why can you afford a pair of pl3s, but not an olympic barbell??

>>41720637
>the person telling people to not do arm work thinks <16 inch arms arent small

it all makes sense now

>>41721171
at 5'4 16inch arms are gigantic what are you bout

>>41721248
if youre 5'4 nothing about you is gigantic (unless youre screamer. then you have a giant heart)

>>41721271
at 5'2 16inch arms are bodybuilder tier see where im at

>>41717702

Got off the roids

>>41720604

Your chest is coming up from the hole faster than your hips. You aren't DRAHVing your hips enough. This is probably because LMAO1PLAYT is barely a warm up for you.

Also, you appear to be squatting in a greenhouse that was hit by a tornado.

Also, wear a shirt when you squat.

mfw somebody here is int and doesnt do TM modified for his goals

are you guys even wanting to get strong?

>>41721907
>int

we're all running str builds here lad

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>>41721931

>starting sheiko

Why can't I find any 2L blenders for less than £30 reeee

>>41722124
Want mine for free? Its washed in a dish washer.

>>41717702
What the fuck? Second picture + more arms and shoulder size would be absolute god tier.
What in fuck's name did he do to get to that last picture? Raid mcdee's every night?

>>41722124
https://www.amazon.co.uk/Kenwood-Blender-Litre-650-White/dp/B00S167ACG/ref=sr_1_2?ie=UTF8&qid=1496876335&sr=8-2&keywords=food+blender+2l

does £5 really make a difference

also I bought one from aldi for £10 on sale (not same as link tho)

>>41722185
Does that link blender work well enough? As autistic as it sounds I bought a cheaper one before and it was complete shit couldn't even blend oats or nuts properly.

>>41722206
the one from aldi? no, its a piece of shit

the one in the link is probably fine. kenwoods a good brand isnt it?

>>41721931

Panzer's running DEX, like a bitch.

>>41722305
please dont reply to my posts or try and have bants with me. I dont like you

What muscle is top of lat/under armpit? Some teres thing?

Whatever it is I somehow strained it hard from seated ohp. Time to end it.

>>41722363

I thought this place was nobully.

>>41722448
Just stop tripfagging Raffy
You've got a problem

>>41722448
Im the person youre replying to. for the record, I dont believe youre raf like everyone else seems to. I think youre a different, but equally unlikable person

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Hey guys I'm new here

>>41722534
Frog, trappy, sean, panzer, sparrow, lith, all terribly unlikeable.

Fig called panzer a bitch. I like it.

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>>41717915

is this /fraud/? Never understood this general

>>41721931
*ahem*

>>41722759
how much do I have to dump into int to have a 300 IQ?

>>41722786
All the points that could have gone into bench, squat, and deadlift form, as well as the points that would have gone into gaining a lot of strength quickly. :^^^^)

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>>41722807
dex/int gets me:
>300IQ
>6 figure hourly salary
>5 gfs and 10 fwb
>aesthetics

str/fth (in judaism) gets me:
>(webm related)

this is a tough one t b h :^)

When squatting in wl shoes bar isnt over my midfoot like in flat shoes and Im weaker

how to fix this madness

>>41722738
Nah this is /compensation/. We're compensating for our lack of aesthetic genetics, ability to compete in a real sport, or sexual frustration.
I myself have pretty ugly insertions and am too lazy to get good at real sport.

>>41722807
this desu

>>41722933
Nah senpai, I have no fth. Pure str build.

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>>41722968
>I have no fth

*unsheaths uchi*

>>41722968
Should have put points into luck with your inexplicable maladies.

>>41722933

Trip on Chadlex lite

>>41723052
Besides some very temporary mid/upper back spasms, I've been pretty injury free for a while. Feels good man. Besides, no points left after maxing out strength and bench chaddery.

>>41719569
Ohp in the squat rack is unorthodox in my gym so I understand where youre coming from.

>>41721142
>>41721693
Same guy from >>41720604 looking for squat form check
Here is another I just took of a heavy working set.
https://youtu.be/kFAZWRMIsWQ
I usually stick to 3x5 for working sets but at my house I dont have 2.5 lb plates so I had to skip from 260-270 instead of go from 260-265 (i usually go to a gym but should probably invest in a pair of 2.5 lb plates and an Olympic barbell)

How light am i supposed to take it for accessories on the second day of nuckols 3x int bench?
I just did 3 sets of lat raises and 3 sets of straight arm pull down.

>>41722534

I don't think anyone actually thinks I'm Raffy, they're just taking the piss because it's funny to them. And it really is kind of funny.

>>41723148

>Putting points into BNCH

BNCH is the dump stat, bro. May as well max out CHR for all the good BNCH will do you.

>>41724278
It is pretty funny

>Guy who lifts pretending to be a little Brazillian twink who doesn't lift pretending to be said twinks ex girlfriend but augmented with a penis pretending to be a lifting coach

That's some Shyamalan shit

All this STR/DEX/INT reminded me of something
How about rolling dice to determine a workout?

Day1:
>2-Count Pause Squat @9 Load Drop
>2-Count Pause Bench @9 Load Drop
>Incline Bench @8 Repeat
>Chinups @8 Repeat

Day2:
>2" Deficit Deadlift @9 Load Drop
>Close-Grip Bench @9 Load Drop
>Front Squat @8 Repeat
>DB Row @8 Repeat

Day5:
>Squat @9 Load Drop
>Bench @9 Load Drop
>Over-Head Press @8 Repeat
>Curl (whatever really)

Day6:
>Deadlift @9 Load Drop
>Touch-n-Go Bench @9 Load Drop
>2" Deficit SLDL @8 Repeat /alternating/ BB Row @8 Repeat

Where the number of reps per set is determined by rolling a die.

Weeks 1-3: 5+1d8 5% fatigue
Week 4: 5+1d8 7.5% fatigue
Weeks 5-7: 3+1d6 5% fatigue
Week 8: 3+1d6 7.5% fatigue
Week 9: 1+1d4 5% fatigue
Week 10: 1+1d4 2.5% fatigue
Week 11: prepare for tests

>>41724278
>don't actually think I'm raffy
That's where you're wrong, raffy

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>Rebeka Koha will never love you

>>41717915
it's more like you don't understand genetics if you think one single gene determines your athletic ability.

>>41717900
kek, you probably watched that one elliot hulse video and took his words as gospel

>>41724463
livia
.
.
.
.
cavalcanti

wheres sean

wheres trappy?

>>41719905
Big is good. I would definitely like to rub you down sometime.

>>41723554

Where is the bar resting? It's hard to tell in the video but it looks like it's up on your traps, which is not great for a low bar squat. Side on would be a better angle btw.

>>41717730
Will ss and tm get me those physiques or is that just a shitty meme

>>41725123

It'll get you the last four pictures if you EAT ENOUGH.

Protip: You're never eating enough.

>>41725142
Im not obese but im fat. Im looking for the second pics physique, then i can advance to whatever from there

>>41725142
Do you like to JAM FIGS into your ASSHOLE?

>>41724314
OR
you could not be a meming retard and do some actually good routine. fucking GDEs

>>41720313
I like doing 7-10x10s for stuff like db bench/rows, side/front raises and curls. I feel that as you're not really training force production (this being entirely bro science on my end) in those movements it makes more sense to do pseudo bodybuilding rep schemes for them. And stuff like 10x10 facepulls or side raises don't really effect my over all recovery that much I think, which is nice.

hi guys i hit 385lbs for 5 on my top set of squats today @195lbs bw (4 years lifting tho, kill me)
also today like seven people talked about how strong i've become and girls started approaching me at the gym to talk last week
i wonder if hitting 405x5 next week will lead to higher intensity stacey compliments or higher volume
i think for now im going to focus on high intensity social interaction, and switch to volume once i can handle some real social situations

>>41725398
also how often do you guys get asked for/about steroids? people have started to bring it up all the time and even though it was funny at first its just so banal. im a huge GDE, especially in comparison to my fucking prodigy lifter girlfriend whose gym wilks just hit 400 after 1 year of serious lifting, so knowing people suspect roids when my progression has been below average at best is frustrating

also, i have a few friends that joke about steroids whenever i ask them how to make progress and im 100% sure they're on. maybe i should get them high and see if they'll spill the dbol

>>41725422
Normies don't approach me about that shit. Juniors that I occasionally train with will ask questions and I try to give good advice. My regular training partners are either already taking shit or are so strong they don't need it. Basically I consider people retarded if they compete and don't take AAS.

>>41725454
what fed do you compete in? USPA?

>>41725422

Normies either don't lift at all, ever, or kind of sort of lifted a bit, accomplished nothing because they were stupid and lazy about it.

Therefore, telling them you deadlift 500 lbs even though you look like the Pillsbury Doughboy's factory working uncle immediately makes them think steroids.

Isley pls

PLG what are your thoughts on coaching from TSA, RTS and Eric Helms with 3D muscle

>>41720286
bump
is my volume too high? Should I ditch the accessories?

>>41725818
Try raising the intensity

>>41725889
inflating my max you mean?

>>41720286
get better genetics

>>41725912
yes
also what accessories are you doing that is making you worried about volume?

>>41725938
I do the C6W accessories:
DB row
DB OHP
Chin-ups

sometimes cgbp, dips or curls

New thread without an autistic op
>>41726170
>>41726170
>>41726170

when did you guys stop progressing with the squat on SS

I never did SS and I'm at 310 for 5 you guys think I could put 5lbs every session on my squat(never tried)

>>41722941
you need to squat more upright in wl shoes it will activate more quads

>>41725422
all the time...comes with being huge and strong

>>41725707
I've never used coaching, and I've never done one of their programs.
But the TSA intermediate and RTS generalised intermediate routines look very good for powerlifting.

>>41725707
High probability of better results compared to relying on your self.

splurt splurt braaaaaaap plop

You hear those sounds? That's the sound of me currently taking a topkek100 a STINKY SMELLY
SWEATY Norman Khan

Can someone post the erig spodo version of this pic?

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>>41727329

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>>41725123
this is what you can expect with SS and TM

i'm really curious as to why people here hate on sheiko? i glanced over 37 32 30 and it seemed pretty good but then again i haven't been lifting for very long. can anyone tell me why exactly is sheiko bad? i've also seen people hating on 531 saying it's crap for intermediates because it doesn't have enough volume. so which routine should intermediate then do?

>>41727571
Because of trappy i assume

so my tuesday looks like that:

Squat 5x5
RDL 2x8
GHR 3x10
Pullups 3x max

and now having RDL I dont need GHR so my question is, what for exchange of GHR?

>>41727571
Sheiko is a bad idea unless you want to learn to hate powerlifting. It is low intensity, high volume, there is little variation, and you have to run it for a long time. It burns people out, and if you're not careful with your recovery it can very easily break your dick

It's a great program for when you run out of ideas and you want to be a super try hard

Do sleeves help for deadlifts?

>>41727710
sleeves are for injury prevention. do you mean wraps? for wraps no because there is no bounce in it. you can use sleeves whenever you want if you want to keep your knees healthy

>>41727710
>41727710

I ussualy drop my sleeves from knees to shins to protect them during deadlift

>>41727571
>Sheiko
Sheiko isn't bad, it just is used by a bunch of retards that shouldn't be using it so they get called out on their retardation. It's very specific programming, and should only be used when prepping for a meet or you absolutely need to run it to progress because nothing else works.

>5/3/1
It's ok for general strength, but it's not great for powerlifting and the progression is very slow, with low intensity and low volume overall

>What should intermediates run instead
28 free, CLutz intermediate, c6w, any of the hepburns, project momentum 2k16/17, Texas Method, BLEST programs, madcow 5x5, and many more that I know I'm forgetting

>>41727776

Id say ppl that have a lot to do and their activites away from gym wear them off should do 5/3/1 other than that do some of int programs that Fat has posted, other than that you can try

TSA int, PowerliftingToWin one etc

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>>41727776
i'm currently on c6w so i guess i made a good choice. i planned on switching to 28 free after i stall on it but then i saw journey. it's also from SBS. pic related, what are your thoughts on it?

>>41727765
>Poor hurty shins

Maybe take up sewing or painting instead of lifting?

>>41727827
I never ran it but Garagebro did (is still running it? Maybe? Don't remember if he's doing it or if he is running westside or something else entirely). I think he liked it but I don't remember. Don't really have an opinion on it.

>>41727827
iirc if you use the progression schemes from that excel file, the program is just an U/L split with hepburn style progression (but slightly more sustainable) on the main lifts + lots of pump work
this is exactly what early intermediates need, some specificity on the main lifts to hone technique while gaining a ton of muscle mass

>>41727805
This. Some of the best aspects of 5/3/1 is its flexibility. If you have a life outside of being a NEET where you spend a lot of time working or whatever then 531 can be the best powerlifting option you got

>>41726190
pls respond

>>41728726
I stopped progressing on SS with a ~95kg squat but I managed 180 and will likely get 200kg with TM. I dont know why SS didnt work for me but TM worked so well. I think my bodies retarded

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>>41719964
that pic bruh, we fat bros now, let me train u for aesthetics tho bb

>>41728865
Holy shit this is perfect

Now when someone is acting like a faggot and doesn't understand why they're not making any progress I can just post this picture

Thank you

>>41727867
Garagebro did the offseason from The Journey package, and is now on a conjugate program.
>>41727827
It's made you get you bigger and stronger in general and not only get practice with the competition lifts, as outlaid in his Complete Strength Training Guide. It's not great for powerlifting, but it's generally what intermediates will benefit from.

Squat and diddlys are fucked and going on deload for a while on those

So thinking of doing smolov jr for bench in the meantime, or try out one of nuckols 3x int ones

what should I do? bench is at 120 atm

>>41729143
go back to SS

>>41729231
that is very much what im gonna do for squats and diddlys, but still wanna do something for my bench, cant do SS for my bench lol

>>41729241
120 for 1rm you can still progress with ss, guy

>>41729254
lol its 120kg not lbs americuck

>>41729261
>being a yuropoor
Check out Greg Cuckols his bench routine it worked for me

>>41729275
well as I said im considering it, but I kind of want to try smolov jr aswell
maybe smolov jr first with 2.5kg increment

>>41729286
why would you wanna try smolov with a 120kg bench are you retarded

>>41729294
what, do I need to have a better bench first?

>>41729304
for sure dude 120kg bench is novice tier

>>41729143
Don't ask advice here. This is weak virgin central.

Smolov Jr for bench is fine at your stats. Dead and Squat just deload, and dedicate all your recovery to Smolov Jr. Do some light pulling work and shoulder prehab during the training cycle, but not a ton of accessories.

>>41729358
what I'm thinking is doing SS for squats and deads back to working weights over time, got some back problems and pretty burned out on those from trying to make it work

so like 80kg squat and same for deadlift, just decided to change to sumo and need to learn and practice the form

so thikning of doing first some YTWLs and rotator cuffs, some warmup and then bench and end with the other lifts and switch between facepulls and pulldowns every other workout to not rek my shoulders

>>41726190
At 135kg squat. I could perhaps have done 1 more session, but it was a friday so I just decided to start texas the following monday.

lmfao imagine being such a beta twink that you make your own thread cause you are assmad panzer is better than you

>>41718218

>yfw 4chan has existed 14 years and "t. Newfag" has existed about 1-2 absolute Max

Who's the real newfag you fucking double niggger

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What's your favourite lift guys?

>>41732741
I'm starting to like bench more and more even though it is my worst lift by far.

Should I buy a squat suit and a belt?

>>41718135
Quarter squats.
The people who say they squat more than they bench are the same ones who will tell you that ATG is a meme.

>>41733212
>bench
I meant diddly.

>>41733212
Frog squats more than he deadlifts and he doesn't think atg is a meme either

just bought G O L D S I G N A T U R E coaching and my boy Hancott is gonna make me lift more

>>41734207
Tell me your joking. You could get CWS coaching for that price and choose hand cuck?

>>41733212

ATG is a meme, perpetuated by unlifting, scrawny dipshits who have to make an excuse to protect their fragile egos from the fact that they've been "lifting" for 18 months and still can't squat LMAO3PLAYT

>>41717900
>However in 2016 failed to replicate casting doubt.

your post literally contradicts your stance.