/plg/

>>41791476
How does this make you feel PLG?

https://coffeesgym.wordpress.com/2013/06/22/the-low-bar-squat-is-not-an-exercise/

Posted this in another thread but I was looking for /PLG/ before I posted it and couldn't find:

Not OP but I had a question about deadlifts. So I have been not lifting for awhile because of finishing up university degree and have been slowly getting back into lifting. I'm at a PR for deadlifts at 1x4 for 385 lbs at 210 bodyweight. I always struggle locking out on the last one or two and have to end up dropping the weight. Any exercises to help with this? Also my feet seem to start pointing out once I try locking out heavier weights. Will this fuck me up?

>>41791512
post a form video, my guess would be that your back position is compromised in the last reps.

>>41791512
kk I will do next time. What do you mean by that? That I don't start out standing straight up enough and I'm trying to basically good morning my deadlift or something? I feel like I'm not keeping it as tight to my body as I could maybe? I know I'm scrapping the hell out of my shins and thighs though.

>>41791494
Makes me want to drink milk

>>41791494

Make me feel like I've got a better squat than he does.

>>41791512
deadlift partial, rackpull above or lightly below knee

>>41791566
I mean that your back is probably rounding when you pull it of the floor

>>41792003
My lower back or upper back? I tweaked my back and strained it when I very first started lifting a long time ago. I feel like it wouldn't be lower back and I thought some upper rounding was fine?
>>41792000
Basically just locking out on top of the thigh high racks?

>>41792057
Lower back, but neither should round.
Just post a video next time

>>41792077
Sounds good. If it is my lower back is it just because it is weaker and trying to compensate? Were all previous deadlifts I've done for nothing and I will have to drop down significantly or can I just throw in assistance exercises? And drop the weight down until I can for sure do all 5 reps?

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Bench didn't feel horrible for the first time in forever, 5th set of 8 at 85kg.

Doing a somewhat modified candito 6 week, need to just stick to a program instead of hopping every month...

>>41792189
is this bait?

>>41792200
Why would it be?

>>41792230
Not him but I am guessing your range of motion. Your don't go all the way down and touch your nipples. (I think SS even says you should be going down to nips?)

>>41792255
The angle is deceptive but the bar makes contact with my chest

>>41792272
After closely watching I see what you mean now. I don't know why other poster thought it was bait then. Only other advice I could give is maybe arch more since it seems your back is completely flat on bench? I can't tell from video because of your shirt if you possibly are arching it a bit though?

>>41792287
I am arching a bit but nothing ridiculous, i find it hard to get any decent arch going on shitty gym benches.

>>41792294
Enjoy those shitty benches m80. I got a home gym and if I put my bar mounts on the inside of the power rack for solo bench press it's a pain to unrack and rack the bar with how my mats and garage are setup. I probably waste a ton of energy just taking bar out and trying not to hit the mounts with how far forward the mounts stick out.

>>41792308
Have you seen what Garrett Blevins has in his home gym, looks really comfy for bench pressing.

>>41792189

Maybe it's just the shirt, but you don't look like you're getting ANY arch. And it might just be the camera angle, but it doesn't look like you fully lock out on every rep.

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40/30/160

1100 kcal. Rate breakfast

I will need up cottage cheese to 2 packages so it will be 60/30/160

How many working sets of deadlifts should I do?

Currently do 3

but depending how heavy I go on my first set I can sap all my strength from my last 2 sets.

>>41792950
run an actual program you mong

>>41793032
no

>>41793077
might as well do no working sets then

>>41792179
Can't say anything for sure without seeing you lift.
Deload is the safest option, since you make strain your erectors

>>41793077
What are you doing in plg then?>>41793232

>>41793240
I thought this was where people who actually lifted on /fit/ congregate

>>41793278
You thought wrong motherfucker

>>41792943
Its boring and nothing special
Those macros are so easy to get with actual nice food if you learn to cook

>>41793278
This where people who powerlift congragate.
Now go back to your flavour of the month bodybuilding.com split or join the dark side and build some momentum.

>>41788835
>Is the Norwegian Volume 4 Days routine meant for equipped lifters?
Not that I know of. For the record, all the Dietmars in the Drive are for both equipped and raw lifters.

Sup lads, finally hit a 7.5pl8 diddly

https://youtu.be/oH77u9t4HFs

Didn't get this question answered last time, but if I'm currently on 531 and wanted to max out again before switching programs, would I deload after this test if it was on my 1+ week and try for more since I was in a fatigued state?

Currently deloading anyway, but was wondering if it'd be wise to max again and go for more after this deload

>>41793429
Why do you want to max again?

>>41793569
Because I did it at the tail end of my 531 cycle without a taper, and fatigued af, so my line of thinking is that if I deload, that I think i might be able to lift more basically

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>>41793429
Damn nice, man.
This is a peaking plan he wrote in Beyond 5/3/1 (PTW posted it in the program review series).
I'd say you just did week 9 (110% x1), so ideally you don't deload yet, butbut.
>wise
I don't know. Learn from it and please don't fuck yourself up.

>>41793597
Well shit, I guess I'll do this next time round that I do 531
I probably should have taken some preparation before maxing, since I just did it randomly cause I felt good, will max out next week and post results, hopefully I don't die

>>41793648
smesh it lad

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>>41793665
Will do senpai

>>41792950
Load Drop 5% Fatigue
That's how many sets.

Can someone tell me why rows are needed rather than just doing vertical pulls?

>>41793941
I haven't done rows in 6 months and my rear delts got severaly under developed as well as my middle back.

Just my 2 cents. I row now.

Noob question but if I'm benching twice a week (Mon, Fri) and adding 5lbs each time, would benching 3x week trying to LP each time work faster or make me just overreach and it's worse? (I don't care about my OHP)

>>41793941
Well you definitely need them as an equipped lifter.
But if rows are too troublesome or tiring to be lifting something heady after the other lifts then just do some facepulls and stick with your vertical pulls.

Personally I enjoy pendlay row doubles/triples.

>>41792189
good form anon

>>41794100
If he's too tired to do rows, then he's too tired to power lift

How to stop hamstring cramping on heavy bench reps?

pls respond 3x5 bench 3x/week adding weight each time good for faster progress or will it fuck my progress?

>>41795489
You trying to add weight 3x a week? Probably not going to happen.

why try if all of my opponents are on gear

>>41795489

You'll stall fast.

>>41795043
Mineral supplement, especially at a meet. I like to put an emergenC packet or 2 in my preworkout. I've seen guys eat mustard also.

>>41795557
That's not how gear works.

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>>41793302

There it is.

Circumference 50cm. Fifty-fucking-centimeters.

Does someone here really think that they could do shit to me in an actual street altercation? Do you think you'd have the guts to open your mouth, or even to look anywhere but into the tips of your shoes when I grab your gf's ass and make a double flex? Yea right. You pencil necks will be there quietly sitting down swallowing your anger with your lower lip shaking. Me, on the other hand, I will do as I will. This is guaranteed by these arms with which I effortlessy move 45kg weights in the scott-bicep bench. They guarantee me the strength and the power you never could even imagine of.

Well, now you know where you stand you little rats :) I had to stop by and tell you how things work in the real life as many of you pretend to be tough and troll around in here. If you might bump into me at a bar, you'd better lay low and back the fuck up, even if I coped a feel with your lady without asking your permission. But don't worry, she'd love to have a real man for once ;)

U mad? It's ok. I am enjoying my life

>>41795556
>>41795558
thanks lads guess I'll just stick to lighter CGBP on my middle day

>>41795649
Well your problem isn't bening 3x5 3 times a week, it's trying to add weight 3 times a week

>>41795626
Yeah how does it work then genius

Take dbol and test e-build muscle much easier, handle higher workloads and stay leaner

switch to tbol and test prop early to comp and use esterless test or something during and very near comp(like 10 days out or something)

thats not how it works?

I keep straining my lats under armpit when I do seated OHP without a back support. Why?

So I tried a TM style programming for weighted chins and I kept stalling. Dont think it works maybe im not an intermediate anymore when it comes to these

bw= 87kg + 40kg added for 5 been stuck for 3 weeks

Gonna try greg nuckols 2x bench int for these next. Will report back in 4 weeks

>>41795644
nice baby cep dino LOL

>>41795702
https://www.youtube.com/watch?v=Xp8xx1ruDug

it snot your lats its the muscle that goes around your ripcage

>>41796490

I'd be too worried about atrophy, especially with my posterior chain if I just got leaner and didn't really do much else.

>>41796551

I'd still be worried about cutting while injured, and it may make the recovery process take longer. I'd honestly eat at maintenance and try to work around the injury as best I could.

>>41796490
well I did so too 3 months back and I tried to train through and now its worse def wouldnt recommend doing that

>bulked up to 100kg
>sweat after doing anything
>sweat after putting on knee sleeves
>sweat more after warm-ups
>sweat profusely during working sets
>sweat so much I had to buy a sweat band for my head because sweat would get in my eyes at the bottom of a squat
Fuck this, man

ok I said I wasn't going to worry about losing fat until SS was over

now SS is suddenly over but you can't cut on TM either

wat do, stay huge forever? stop and cut then start up again? I want more stronkth but my bf% is real high :(

If I squat 3/5/1 with jokers and FSL, can I still do squat assistance on my diddly day? Maybe not a full BBB but 3x10 or lighter 3x5 pause or something?

>>41797123
Yes.

>>41797123
You can do whatever you want to do

They're just weights laying around so pick them up how you want to

>>41796923
If your body fat is over 25% then yes you need to stop and cut. That doesn't mean you need to stop lifting. You just might not make a ton of progress on your lifts period

Get your ass off the couch and do some cardio on the days in between your lifting sessions. It will do your body fat, your cardio vascular health, and probably even your lifts some good.

After you've gotten below 20% then feel free eat at maintenance or a very slight Surplus to continue increasing your lifting numbers

>>41797212
ok, how to program post-novice lifting to hold onto some gainz while cutting? just take TM real slow or would something else work better?

>>41793429
fake natties pls leave

>>41797302
Do whatever program you want. 5/3/1 is good because that's low volume for cutting depending on what version you're running.

The reason why doesn't matter is that you can run whatever program you want but you may have to underestimate your working one rep maximum, and you may not make much progress.

So on Texas Method you might not put weight on the bar every week

Is there a raw classification chart for Sheiko?

>>41797433
I remember seeing one long ago, probably on the sheiko forum? Make sure you have the right chart though because there's raw and equipped versions

I've never done TM before and I'm gonna use it to get my strength back up after an extended hiatus.

I was wondering if there is literally any reason whatsoever to do sets of 5 instead of triples, doubles etc.

>>41797571

Sets of 5 are better for volume day. For powerlifting purposes, a couple doubles or 3-5 singles is a better option for intensity day than 5RMs.

I do 5 singles on squat and bench, and then 3 on deadlift for intensity day.

>>41797948
But why couldn't I do sets of 3 or 2 on volume day? I'd rather do more and heavier sets rather than more reps. I really, really hate higher rep training.

>>41798002
5 reps is not even that high cmon lad. I understand hating high rep, but even I don't consider anyhthing below 8 reps high rep.

>>41798002
Feel free to try it on your own then

Chances are it'll work for a couple weeks. Then you'll probably start to feel fatigued and overly tired, and your joints may begin to ache

Why doesn't a powerlifter just train with singles at 90% and above? There is some common sense to this simple hobby if you put your brain to it

>>41798098
>>41798110
I really don't know why I am this way, adding extra rep just kills me in a way that adding more sets or heavier weight doesn't do.

Like I barely feel fatigued at all running Sheiko or equivalent, but I tried some project mementum and could barely even get through a workout.

>>41798174
Are you fat by any chance? Or never did any cardio?

How accurate do you think 1rm calculators are?

Bench 1rm prediction puts me at 127.5kg, from hitting 110kg for 5 reps how realistic do you think this is? Last time I tried a max I hit 120kg but failed any higher.

>>41798216
I was fat, but I did cardio and I wasn't super horrible at it.

Though I have never been particularly good at endurance anything.
>>41798217
Depends on how good you are at reps vs maxing Tbh

my max bench for example was 145kg, but I doubt I could have benched 110kg for 5.

>>41798245
It's either a severe lack of willpower or you might just be pure fast-twitch.

My bet is on the willpower and lack of conditioning.

>>41798288
Yes I think you are right, though that leaves the question of whether I should do lower reps and regain strength faster or do higher reps and attempt to improve conditioning?

I am for sure fast twitch dominant though, I cannot grind at all and have never been good at endurance, even as a child.

>>41791494
>rips programs turns people into t-rexes
>"yeah, low bar squats do nothing for quad strength or development"
Is this geezer having a giggle?

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>>41797433
This one?

>>41798174

What are you height, weight, and lifts?

>>41798520
Well now I stopped training for a long time and lost lots of weight so I can only lift around 50% for 5 as far as I know

my "best" was 605kg at 122kg/190cm.

Oh a fat Norman Khan is leaking out of my butthole.

Must be the anxiety of the upcoming Father's Day.

I miss raffy :^(

What routines do you do once you are struggling to gain on intermediate routines?

>>41799313
What are your lifts?

>>41799328
130
200
260

My upper body lifts have slowed right down, im hoping to hit a PR at end of this training cycle because last time i failed to increase it. Doing C6W.

>>41798625

Well, you might be able to do 8x3 or something, but I'd still recommend 5x5 as the better option. The extra two reps before any rest further stress your anaerobic faculties without exhausting them to the point that aerobic metabolic pathways start taking over the majority of the work (which would cause failure under heavy weight anyway).

Either way, trying won't kill you. Probably.

>>41795644
is that wrist shopped?

>>41799364
>130/200/260

Mfw he benches as much as fil and is doing candito 6 week lmao.

>>41799364
damn dude why is your squat so weak and your bench so insane

>>41792189
>Doesn't hit chest

Anyone got a sauce for Practical Programming 3rd edition? I want to read through its intermediate programs

>>41799475
Whats a fil?

>>41799487
Bench, Squat, DL

My bench is my weakest lift i thought, 130kg is pretty mediocre.

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>>41795644
vidun ebin menes :DD

>>41799495
why did you post that you had a 200kg bench tho

>>41799522
My bad, i thought the order was bench sqwat DL :(

>>41799490
It does hit chest though

I got a question. What's the possibility of someone that's just became 19years old , deadlifting 220kg for 1. A kid approached me in the gym today telling me this saying he workouts since he was 14yo. He seems to weigh 75kg at best right now . Also he is somewhat short at 1.75cm max. The thing that alarms me is that I only saw him doing a 1 rep max of 140kg and squatting 120 for 3 reps. Is he lying ? Also why would anyone do such a thing ?

>>41799821
You will be at 500 wilks shortly

>>41799866
Stay safe senpai

>>41799866
Thats dumb

>>41793429
Good job wank, proud of you :)

>>41795789
Switch your rep ranges nigga, also make sure your volume dose is good

>>41795644
It's never ok to touch a woman in a sexual manner without her consent peanut brain. Take another round of shots and attempt to count to ten you worthless shit for brains. If I met u out in the streets I would teach you some real manners, fucking cuck liberal faggot.

>>41800158
Trip on Panzer

>>41800193
I'll fuck u too anon

>>41799792
its not impossible for someone at that age and weight, just not probable

>>41791476
Can someone help me?
I stuck since 3 months on 166 kg deadlift as a max. I tried everything to increase including high volume with lighter weights, nothing seems to work.
I've even had my training free week last week which I do every 3 months.

I want to reach at least 180 kg at the end of the year.

>>41800411
Are you gaining weight? Are you sleeping enough? What programs have you run?

>>41800604
I don't gain weight and I don't cut, I'm weight 86 kg on 1,87 height. I thought that stable weight could be high enough to increase my weights at least on a monthly base.

ayo someone link me to trappy's beginner sheiko spreadsheet pls

>>41800411
>166 kg
>180 kg at the end of the year.
A 14 kg increase in six months, and you're late beginner / intermediate. Don't sweat it, you'll get your 4pl8

That being said: eat more.

>>41800632
Much harder to gain strength (and muscle) on maintenance than it is by gaining weight. Especially at almost 6'1. Gain like 0.5 lbs a week (~250 kcal surplus) and you shouldn't have any issues. What programs are you running?

SStard here, can I get a DL form check?
Currently pulling 295, I want to make sure my form is top notch before hitting 3plaet

https://youtu.be/0yKUotGsRjM

>>41800660
I don't know the name for it, maybe full body? Squats, Bench Press, dumbbell press and curls on the same day.
Deadlifts, barbell rows, dumbbell rows on the second day.

I does that 4 times a week, my stats are currently:
Bench Press: 115 kg (max 1 rep)
Squat: 130 kg (max 1 rep, I started training legs and deadlifts last year because before that I was just a lazy fuck)

>>41800775
Get on an actual intermediate program lmfao. You just gave a grocery list of exercises with no rep ranges or intensities

>>41800817
I do all these exercises on a 5x5 routine with increasing weight and in the order I listed.

>>41800884
If you're on a 5x5 routine you should be eating. You will not make nearly as much progress as you could be eating. Gain 0.5-1 lbs a week, sleep 8+ hours a day.

>>41800884
>5x5

Wew. Good luck. Stick with it while it works but don't be afraid to switch to 3x5 when you start stalling and failing reps on those last two sets.

>>41800895
Dude he doesn't actually want your advice

>>41800895
>>41800924
I thank you guys very very much for your advice. Sometimes /fit/ turns out to be one of the most helpful boards here on 4chan besides of shitposting and Zyzz glorification.

>>41800935
>dude

Where in the world do people still use this word unironically?

>>41800935
I do. I thought my weight would be high enough considering I have also 20% bf, so I'm actually thankful.

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Sets of 10 @ 80kg today, should be able to hit 120kg at the end of this cycle again which would be nice.

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this is now a rare trappy thread

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

>power
>lifting

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>weigh 180lbs
>think I have gyno
>cut to 150lbs
>not gyno just fat
>bulk to 200lbs
>bitch tits are back, but now I have pecs too
Why must I store fat there?

>>41801116
Genetics.

>>41801103
>>41801100
>>41800995
Sean, the failed hobbylifter virgin, and the solid 5.5 Brazilian shithole fake tranny all show up together.

This is what happens when fathers don't raise their children

>>41801122
>we get one life and genetics fucks everything up
Why?

wow snatch grip dls hurt

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>>41801181
is this what powerlifters believe?

>>41801199
try getting your diddly above 2pl8 maybe

>>41801378
nice projection

>>41799792

It COULD be legit. He could just have really bad proportions for squats, good proportions for deadlifts, have bad form (high bar ATG for instance) at squats but good form at deadlifts.

He could also be sumo hitching strapped clusterfucking the bar off the ground. I don't trust any number if it didn't happen in what passes for a respectable competition or there's no video.

>>41800411

Eat more and try harder.

>>41800924

>don't be afraid to switch to 3x5 when you start stalling and failing reps on those last two sets.

There are better options, usually. 3x5 followed by a couple drop sets for five, for instance.

Does anybody have advice for coming back after time off from an injury? I herniated a disc at work and am finally just starting to feel better, yet I lost 60%+ of my strength.

Should I just act as if I'm a novice and run an LP starting from 1pl8 or so? I wanna take it slow too so I don't re-fuck myself up any time soon. My old 10RM felt like a 1RM and that was a month ago, it's probobly even worse now.

>>41801577
Start light. If things are feeling good you can always add more weight to the bar.

been very insecure today. even temped to become a phaggot bodybuilder. the fuck

>>41799792
most likely bullshit
t. 1.74m 92kg 20 years old, training for four years

>Also why would anyone do such a thing ?
heh

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>>41801492
>>41797310
>>41800722
>>41800820

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>>41801723
>>41800499

>>41801770
Kek.

Pretty terrible, I know

>>41801784
You might consider actually learning how to do the movement. Maybe learn how to do the second pull properly.

>>41800745
You need to lower your hips, You're not using your legs to pull the weight. You're gonna cuck yourself in the end if you keep pulling like that.

>>41801723
Maybe they think the monster truck tire sized bumper plates are fake 100s. A reasonable assumption, since no one would post a webm of a lmao4pl8 pull, right?

I've cut from 97kg to 88kg as of today and the issues I have are
>don't look that much leaner
>so much smoller

Pretty pissed nGl tBh fAm

Upside:
>bench gained 2.5kg

Downside:
>deadlift lost 20kg!

Yay!!!!!! What fun!!!!!

Can someone explain to me why all the guys who look good on cbt do a bro split and lift 6 times a week?

>>41798406
allan thrall 10years texas method and still shilling for Rippletoe

>>41799528
it is

>>41803141
They train disco muscles and have low body fat. Most guys here have the bulk of their muscles in prime movers and have higher bf.

So generally lift a lot more weight but look less aesthetic.

Why isn't PLG watching this live right now?

https://www.youtube.com/watch?v=mUw2RkmXJVA

>>41803378
no you're just fat.
pre bulk isley is a fine example that you dont have to be a fat shit to lift a pretty good amount of weight

>>41803538
we don't actually care about powerlifting, we're just here to escape the rest of /fit/

>>41792189
your butt moves down the bench when you lift off and it kills your arch

Wew hit 330kg for a 10kg PR on my deload week because everything felt stupid easy when warming up

https://youtu.be/ZedpEsu03PU

Gonna try 340 next week on these cheaty bumper plates

>>41803538
>masters lifting
Ehhhh don't really care

Also Wank just pulled 330kg.
https://youtu.be/ZedpEsu03PU
Wish I could pull a big PR with girls mirin in the background :3

>>41801199
>doing SGDLs instead of snatch pulls
What kind of weightlifter are you

Oh wait, you aren't actually a weightlifter as you've never competed.

>>41803564
>Isley
>good amount of weight
Only has a decent DL because he was genetically gifted (cursed?!?!) with monkey arms and cuckold femurs

>>41803776
Kek 2 qt blondes went up and said "Oh my God you're amazing!" And thanked me for putting on a show

Too bad I have the tism and couldn't capitalize

>>41803817
How are your other lifts going? Still suffering from poverty bench?

>>41803817
what were them girls doing there?

>>41803837
Ye desu, currently back at 165 for 6x3, decided to go back with a powerlifting focused program for bench again 2 months ago I could only do 150 for 1, my cut annihilated my bench innit

Squat is horrible due to only recently coming back from my labrum tear so at a disgusting 185 for 10x3

Oh well at least deadlifts feel good in my slightly lankier state

>>41803844
Was some group class going on behind me

>tfw considering weightlifting because really really hate bench
I'm still young(ish), I squat with a narrow stance, I don't grind reps.... I oculd pull it off can't I?

tell me the truth

if im taking bulk seriously and counting but eating that much clean food is hard

c-ccan I eat dirty?

>>41803966
eat more calorie dense food.

>>41804005
Examples of calorie dense clean food? Im counting macros too and eating peanut butter stacks up fats like crazy

>>41804021
Any meat that is not chicken or white fish.

>>41803966
rice (if seasoned right with sauce, meat, veg etc)
pasta, the same
BAGELS theres like 50g of carbs and 10g protein in a bagel, get supermarket ones and buy cream cheese for them

and finally the daddy king of carbs

rolled oats, soaked in milk (so they blend smooth) and blended (with more milk) and go hard on them 100-120g oats per shake, 2x day

couple bagels and 2 shakes is like 250-280 carbs alone and takes no real time to consume leaving you free to have 2-3 other small meals of rice/pasta etc and then you just adjust more meat/egg/dairy/peanut butter into the mix throughout those meals to fill your protein and fat needs

>>41803766
You should go for the bigest didly in /plg/ m8, afaik only norse has pulled more

>>41803766
mirin how long lifting and natty?

Hoping to hit 300kg at end of the year myself.

>>41803776
WTF When did wank start roiding

>>41803766
"""""""deload week then max"""""

>>41803966
How many calories are you supposed to eat?

>>41804122
How much has norse pulled?

>>41804129
Been lifting 3.5 years
Ye natty senpai

>>41804135
Yesterday

>>41804147
:^^^^)
Couldn't help myself desu

>>41804147

thats how you say diffrence between gde and good genetics

>>41803766

you even look like you can put like 5kg more on yourself easily

mirin future ~370kg pulls

what programming have you run?

>>41804233
>Been lifting 3.5 years
lmoa 330kg in 3.5 years natty, fucking chads. give me your talent.

>>41804250
I've run these programs in this order
SS > 531 > Hepburn > Wilks method > Ogus 753 > 531 again (current)

>>41804233
Are you a talent chad?

Repping 175kg on bench after 2 years lifting, and you hold a national record.

u stronk, normally people with good DL have shit bench but your super strong all round.

>>41804265
I'd say I'm above average, not elite tho
Also that was a shitty junior record, the junior weightclass below me had 55kg on my deadlift lmao

>>41804281
>I'd say I'm above average, not elite tho
lmoaaaaaaaaaaaaa fucking chads

>>41804281
Whats your training routine and diet like?

What do you guys do for mobility? Mid 30s and I am starting to feel like I am a statue, and when I get up the day after deadlifts my wife stares at me because I crack loudly at every joint.

I generally only "stretch" with range of motion movements pre-lifting, I am talking about as a separate exercise or activity.

>>41804342
you should stretch after not before

>>41804213
310-5 IIRC.
>>41804250
>thats how you say diffrence between gde and good genetics
Can I get good genetics if I start maxing when I'm supposed to deload?
>>41804261
How does Ogus 753 differ from 531? Thought they were basically the same tbH.

>>41804346
I was doing that with Sheiko and flies, but had a pec tear and my sports med doc told me I needed to chill after pushing myself. Am considering doing yoga or some shit alternate days.

>>41804342
Currently doing "do the splits in a week" plus some t-spine stretches. To try and arch more on bench, and generally feel better. I'm as stiff as a board.

So I spend 20 minutes, 2 times per day.

I don't intent do keep spending that much time. It should take much less time to maintain mobility than it takes to build mobility.

>>41804295
Kek, srsly tho

>>41804302
All over the place
My old coach's bench program (Wilks intensity bench program) for bench
Ogus 753 for squat and ohp
531 for deadlift
Mostly training 50/50 strength and Hypertrophy right now, will go back to pure powerlifting training in a few months

Diet for the past few months has been eat at least 5k for my bulk, and don't track anything I eat above that due to shame kek

Been cutting for the past week though, cutting down to -120

>>41804342
>What do you guys do for mobility?
ever tried stretching or googling stretches for lifters?

>>41804362
i'd do yoga if i had the time

look up parts that feel sore and find out how to properly release them and stretch them; it's pretty important for longevity

Is it alright with you if I take a bottle of cola and a proton shake for lunch?

>>41804368
>eat at least 5k for my bulk
you're a big guy

>>41804372
yes of course, and the sticky etc. Its just not enough

>>41804387
dunno then I stretch half an hour to an hour every day and it works fine.

>>41804368

>120

you look max like 112 desu

>>41804398
I'm like 128 here lol
I'm 6'5

>>41804425

I know that feel bro

Im 6'4 about 95kg and everyone thinks im like 78-82kg. Bulking to big guy mode now, wish me luck

>>41804425
>>41804431
Height is difficult to take into account on photographs though, but do people think in real life you weigh less than you do?

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>>41804431
E A T
A
T

Good luck tho senpai, reach dat kirill mode

>>41804444

I had situation when guy 5'8 like 72kg wanted to fight me in werstling beacuse Im twink shit and laughed at him (we have ring in gym) and I was lmao ok manlet and we did weigh in

his face when I was 101kg at the moment

was fun to throw him around

>>41804444
People usually guess around 115 or something, I don't mind though since it makes me feel less fat

>>41804425
Tfw you will always be a shitter version of camstrength

>>41804459
>5'8 like 72kg wanted
What a twink I'm 75kg@5'6 and I'm still small

>>41804233
>ye natty
kys chris

>>41804444
I'm 6'5 skinnyfat.
A friend was surprised when I told him I was 105kg.

>>41804480
tfw 87kg at 5'6

if you are 6'2+ literally only way to get big is to bulk to at least ~118kg and than cut, tall guys have to eat like monsters in order to get big

>>41804489
mirin, my long term goal is ~82kg. Maybe one day I can get there without feeling fat.

>>41804459
Funny. I'm not so tall, but people underestimate my weight as well. My friends guessed I was 80kg, when I was 99kg (6 feet height). But they are literal anorexic skellies.

>>41804357
No idea why I didn't see this comment, but ogus 753 is basically tons of volume at slightly lower intensity than 531

Week 1 is 5x7 at 75%, week 2 is 7x5 at 80%, then week 3 is 10x3 at 85%

All percentages of your training max, not true max

But that's about it, I find it works a fair bit better than the original 531 template for progressing on all my lifts besides deadlift, which I've always found responds to low volume high intensity

>>41804498
i'm cutting down from (95), i was way to fat at that weight but i'm getting leanish now so i'm pretty happy

depending on your body type i think around 80 is probably a good weight for us

>>41804505

training max is built same as 5/3/1? 90% of real max?

you squat and dl only once per week?

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>>41804505
>smolovjr over 4 weeks instead of 1

>>41803141

Because most people doing a bro split have an inflated ego and actually want to impress others by their physique, also most of them don't really bulk or cut, just eat slightly at maintenance or lower. Think that, they just want to impress everyone so much that they keep their bodyfat low year arround and not actually progressing that much into the weights even at the 9999 isolation movements they perform. Basically they are better at not eating much but they still do some exercising.

>>41804514
Damn that's pretty big can't imagine myself at that weight. The heaviest I was at about 78-79kgs and I already felt fat and cut to 70 and now I'm trying to slowly bulk hoping for about 1kg in 2 months.

>>41804519
Yes to both

>>41804520
Basically, and has room for borderline stupid amounts of accessories which makes it fun af

>>41804528

I didn't mean to hate anyone with this post. Just emphasizing the truth that a good physique requires not eating much most of the time and most of the guys doing brosplits have it in them ! Each on his own as we are all gonna make it.

>>41804532

as for dling im cool for doing it only once a week, why the fuck would you only squat like that once per week

whats your squat max

>>41804537

shut the fuck up and never position me on the same shelf as brospliters who lift for phyique and arms gains

>>41804505
Thanks la.

>>41804548

But it's not bad putting work into creating a nice body

what in the heckin how TOPKEK100 there is Norman khan OOZING straight outta my butthole


It's being a tad bit stubborn


Cmon you little stinky brown shit come out wherever you are
Ahhh there it goes sliding straight into the shit container

Next stop Norman Khans country


Hold the phone much more Norman khan is slipping out looks like I spoke too soon

>>41804539
I squatted once per week to a 257.5kg squat

Have no idea what my current max is on squat, only just coming back from a labrum tear that had me unable to squat even without weight for a few months, currently at 185 for 10x3, adding 2.5kg per week

>>41804476
Wow rude anon, we can't all be talentchads here

>>41804558
No worries fampai

>>41804650

can you show your whole routine? with asisstances and bench

that guy who squats to 257.5 squatting 1x a week and ppl at 140kg squat running sheiko

kek

>>41804664
hes on STEROIDS my friend, the only thing you should be impressed by is that hes still alive given his strongman tier blood pressure

>>41804681

he lifts for 3.5 years

128kg x2 = 256

his pr is 257.5kg

thats 2x bw lift

dl is like 2.5 bw

w-whats steroids about that?

you can go to 3x dl natty, which means like 400 dl for him

>>41804664
Upper
• Bench 6x3 Wilks intensity progression (2.5kg per week)
(753 Bench if cutting)

• Incline DB Press (3x8-15) (RPT)
• DB Shoulder Press (3x8-15) (RPT)
• Chinups 3x6-15
• DB Side laterals (Double Progression) (4x12-15)


Arm Super-set:
• V Bar Tricep Pushdown (3x15-25) (2 extra sets on left)
• Standing Cheat DB Curl (3-5x8-15) (2 extra on left arm with slow negative)

Chest Isolation:
• Incline DB Fly (3-5x8-12)

Rear Delt Superset
• Facepulls 4-6x12-20
• Band Pull Aparts 4-6xF

●Lower:
• Deadlift 753 (Go for Double overhand grip pr's during warmups)
• Front Loaded Barbell Lunges (3x6-12)
• Single Arm Cable Row 3x8-12
• Leg Press (3x8-15)

• Hamstring Curl (3x8-12)
• Leg Extensions (3x8-12)
• Standing Calf Raises 5x15-25
• Seated Calf Raises 3-5x15-25

• Weighted Hanging Knee Raises or Ab wheel (3x10-20)

●Upper:
• OHP 753 (Don't push for progression too hard every cycle when focusing on bench)

• Close Grip Bench Press 6x6 @ RPE 9 MAX (4mins rest max) add 2.5kg per week

• Chinups 3x6-12 (Progression)
• Lat Pulldown 2x8-15 (Pump work)
• Strict Side lateral Raises (4x10-15)

Arm Superset: Add two sets on each exercise to left arm
• Cheat Hammer Curl 5x8-12 (RPT) (Add 2 sets to left)
• Tricep Cable Kickback or any Long head tricep exercise 5x12-15 (add 2 unilateral sets to left)

Chest Isolation: (Focus on heavy stretch when using DB)
• Incline DB Fly or Incline Cable Fly 3x8-15

Rear Delt Superset (Very low rest metabolite accumulation sets 30 seconds rest max)
• Facepull 3x12-20
• Band Pull Apart 3xF

●Lower:
• Squat 8x3
• Stiff Legged Deadlift or Romanian Deadlift (From a rack) 3x6-12 (RPT)

• Yates Row 3x8-12 (RPT)

• DB Lunges or Unilateral Deep Leg Press (3x8-15)
• Leg extensions (3x8-15)
• Hamstring Curls (3x8-15)

• Standing Calf Raises 5x15-25 (1min rest)
• Seated Calf Raises 5x15-25 (1min rest)

• Hanging Leg raises or Ab Rollout (3x10-20)

>>41804732
>>41804664
Try not to cringe, I'm on an upper lower split rn and this is directly copy and pasted from my phone notepad so ignore the autism notes

>>41804701
those multipliers are only true for manlets / low BW

at 75kg manlet BW a 3x squat is natty attainable

at decent height and 130kg BW, a 3x squat is guaranteed steroids tier

>>41804701
its not an assumption, i actually know him and let me tell you
hes in a really dark place rn, his happy chink face is a facade to cover up his daddy issues which have resulted in him injecting life threatening substances illegally bought from china, PATHETIC
that being said hes also an enormous talentcuck regardless and should be shamed twice as hard for winning so hard in life and still cheating

>>41804756

>2x bw squat
>3.5 years
>juicing


c-ccomm on now hes not juicing, im fucking 6'4 and I got more than 2x bw squat in 1.5 year doing ayy laamos random max testing at candito week 4 or testing front squats maxes until fail at texas method light day for few weeks straight

If I would be 128kg and 3.5 year lifting and no 260kg squat I would have suicide thoughts

>>41804792
He's baiting lad

>>41804792
>If I would be 128kg and 3.5 year lifting and no 260kg squat I would have suicide thoughts
yeah and now imagine being on roids and not being able to do that, show a little empathy for the guy
>>41804797
am 100% not

>>41804817
Haha okay raffy

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What would be a good program if I want to up my current stats,pic related, to multiple sets of 5 ? , like 3x5. I am doing 531 currently and I love it cause it enables me to make steady progress during my cut.

>>41804850
what are you going to do when wank comes out as a fake natty

https://m.youtube.com/watch?v=qLHLsbD9emc
My squat cues

>>41804859
I wouldn't be a fake natty then ya dingus

>>41804894
shut up fatso

>>41804905
Post body

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>>41804908

>>41791476
The pastebin link to the wikia SS is dead. Here's the correct link

http://startingstrengthmirror.wikia.com/wiki/Starting_Strength_Wiki

>>41804732
looks retarded

>>41805006
why was the ss wiki brought down to begin with?

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If I'm between 6'0" and 6'1" with shortish femurs, long torso, and really long arms should my goal be 93kg or 105kg class?
My femurs are that of a person who is 5'9" according to some forensics thing, and I have the arm length of a person who's 6'3".

>>41805351
This is why limp-wristed bitch nerds shouldn't be powerlifting

They all run to Boris Sheiko and break their dicks without ever achieving a 400 Wilks

Guys that are meant to power lift are aggressive and they try hard. They can run programs like 5/3/1, and train like a bodybuilder for upper body, and make progress.

If you keep blaming your program for your lack of progress it might be time to consider mineral acquisition

>>41805487
How do you know this?

>>41805534
When I was in high school I took some class and we did it. And seeing as how I'm the same height it shouldn't be different.

>>41805557
Intredasting, what are the measurements / ratios?

>this is an actual video on Eric Bugenhagen's personal channel, and not a video made by someone else using a clip of one of Eric's videos purely for humoristic purposes
https://youtu.be/6yakxn1x-wU

I fucking love this guy.

>>41805755
That and his vocal covers

>>41804944
wow blueshoes really bulked up

>>41804732
This is the guy who benches 200kg+ and DL 330kg?

How do you even find a routine like this, someone make it or you just do whatever in the gym?

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Im cooling my penor

>>41806112

this aint that bad for upperbody but for lower is absolute kekarino with this assistances

i feel like george leeman is his coach

>>41806202
It looks like a bro split, but it clearly works for him.

Why are most novice-intermediate PL routines so basic, but this complicated ass list works so well.

>>41806306
hm, maybe there is something unnatural about the way he body responds to training stimulus?

>>41806341
Maybe he naturally tries harder than the autistic fucks here

>>41806341
Are you implying he is on gear?

He is insanely strong in a short time period, but maybe he is just a talent chad.

I thought being so tall would limit your pressing ability, but he benches more than roiders i know.

>>41806354
It's 2017 and people still pretend like it's mentally difficult to train to failure every single workout.

I'll never understand the "push harder" meme. Is it a trap for dyels or do normies believe this shit?

What is in your opinion the best intermediate routine for each of the main lifts?

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>>41806559
>I'll never understand the "push harder" meme.
The mental aspect of becoming very, very strong is more than just pushing to failure every workout. That is counter-productive.

Mental strength (trying harder) is consistency, effort, flexibility, focus, intensity, and other intangibles.

Guys that get real strong not only have the physical tools, but they also go into the gym and get shit done without overthinking things.

Every dude thinks he's trying his hardest, but there is a serious mental aspect that is hard to evaluate behind great athletes.

>>41806634
Doesn't a routine limit you from trying your absolute hardest??

Lets say you do madcow, there is a set weight each workout you may not be able to get an extra rep but you have not gone to failure. If you wanted to you could do 100 drops sets, but the routine is like what 9 sets total.

>>41806662
autoregulated routines

Is there literally any reason not to do backoff sets on intensity day?

>>41806689
You should use volume as a tool to aid
progression by adding backoff sets when you stall, rather than arbitrarily throwing them into every routine when you don't need them.

>>41806699
I'm using it to regain strength, I feel like I'd be doing too little if not.

>>41806662
Trying your hardest one day doesn't mean shit. Guys that try hard aren't running madcow for very long. They are always putting weight on the bar when they can.

>>41806662
This is short term thinking. People get too focused on making progress within a workout of adding 5 lb a week, when instead they should be thinking about how much progress they can make in a year.

Say you do that extra rep. You do a dick load of drop sets. That's fine. But after a month of doing that you're fatigued. The weights have increased. You're forcing yourself through too much in every workout. You feel like shit all the time and you're stalling. Suddenly you're not making progress. But you don't want to give up on what you've made so you stick to the same program you've developed for yourself. You spend another month hating your workouts and making no gains. You give up, you deload. You spend another month working back up.

The point of a good routine is to have a gym session that is difficult enough to allow you to progress but not so difficult you burn out. I've seen so many lifters, especially novice and intermediate lifters, hit that cycle of going too hard, getting fatigued and stalling, then deloading. It eats up months of training time. All because they don't like the idea of periodization. They're so focused on trying to make progress every week that they end up making no progress every month.

>>41806714
If you feel like your progression is too slow, increase weight at a faster rate, then add backoff sets to push through harder PRs or stalls.

I don't see why you'd add backoff sets to hit an arbitrary 5lb PR when you would have hit a 7.5 or 10lb pr without backoff sets. Add weight to the bar, then increase volume when it gets hard.

>>41806748
But I want to do some bodybuilding memeing

>>41806699
>>41806734


How is someone supposed to work harder than someone else if they both do the same workout?

Im doing C6W and i aim to hit the max reps each workout, and go heavy on optionals and accessory work. I cant work any harder without changing the routine, and if i go lighter i am just missing sets/reps.

Some people say put x in to get x out, but it doesnt feel like it works that way. If i started trying to max out every week i would make negative progress/

>>41806773
What's your training like and what are your goals? You can pretty much always bring up muscles you want to bring up with bodybuilding work without doing some retarded shit like 10 extra backoff sets of competition bench.

Just do dumbbell work, exercises you can't go super heavy on that won't contribute to the ache in your joints if you're doing a shit ton of big 3 volume to peak right now, keep it 2-4 reps away from failure, something like 4x8 with your 12rm.

>>41806773
You can't be great at everything at once. Bodybuild and improve conditioning NOW, then progress to a strength block.

>>41806821
You don't just get to "do x workout for y days, receive 500 wilks".

There are too many variables.

Some guys really should just collect rocks instead of bellyaching that they're not getting as strong as a guy that's naturally built like a fucking dump truck.

>>41806849
Tell that to George Leeman, he is insistent that anyone can bench 400lb in a year with his hard work ethic.

>>41806865
And I bet if you put Leeman's brain in most guys bodies, he would get close.

Guy is an animal, and would kill himself in the process.

Most guys aren't willing to do that kind of shit (+ steroids).

Trying really hard is really hard.

>>41806821
Like I said, increase weight faster, increase volume when you stall, repeat until you're at an unsustainable amount of volume, deload and start a new cycle.

Give this a read:

https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/

It doesn't apply to powerlifting as much but the logic behind how you should set your cycles up is sound.

>>41806830
>>41806834
Get my turtle back and then I haven't decided, I kind of want to get into weightlifting because fuck bench press Tbh lads

I have been doing as suggested but I am done in like 40 minutes despite adding face pulls and more deadlifts on lower day.

>>41806885
Also to add to this, if you're trying to increase weight too fast, no amount of volume will stop you from failing to do so. Don't set unrealistic goals or you'll fall into the trap of burning out and stalling that the other anon talked about.


>>41806899
If you're done in 40 minutes either you're lifting some seriously light weight, or I'm completely wrong about what I think c6w is. You should be lifting weight that makes you rest at least 3 minutes between sets on that program.

>>41806908
I'm doing TM though

And yeah I'm lifting light, I can only hit around 50% for most lifts.

>>41806925
That makes a little more sense. Why 50%, are you injured?

>>41806942
Quit lifting for 3 months and lost a lot of weight

>>41806908
Takes me 1 and half hours to finish C6W, it feels brutal most of the time and im pouring in sweat after every workout.

Im making solid gains, soon to DL 6 plate and will bench 3 plate in a few more cycles, but i dont think no matter how hard i train i cant make gains quicker.

In the last 6 months i have gained 5 kg bw, which i think is alright considering im not a novice.

>>41799792
not that impossible, I use to compete in high school and could deadlift 620 by 19 (5'8", 220) I'm currently 22 and I stopped lifting since 20 and I can still deadlift 3 plates without having touched weights in those 2 years

>>41806899
>I kind of want to get into weightlifting because fuck bench press

If you think bench is bullshit wait till you start learning The Snatch (tm)

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>>41803792
My team is running LSUS you retarded fag that's why we do snatch deadlifts

and I'll have you know I did a USAW sanctioned meet

>>41806989
Tbh I already like it better than bench

>>41807008
>and I'll have you know I did a USAW sanctioned meet
Post your meet photos so we can laugh at you

I got catfished into sending this tranny my dick and he only have it a 5/10
REEEEEEEEEEEEEE

>>41806976
Then you definitely shouldn't be taking advice from me about volume. You're strong enough to know exactly how much you can progress and how much you can handle. Sounds like you're doing good.

>>41806969
I ran my own program when I took a 3 month break, took me about 2 months to get back into decent weight ranges. It was something along the lines of Lyle Mcdonald's generic bulking routine, but I dropped the rep ranges and did 3x5 deadlifts to near failure twice a week increasing weight every workout.

You'd be surprised at the kinda stupid shit you can get away with when you're lifting baby weights.

>>41807048
>>41807048
>>41807048

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>>41807029
sounds like you should be part of the discord special friends group little boy

>>41807110

Real new thread.

>>41807110
>>41807110
>>41807110
>>41807110

>>41807067
maybe I should just /nogramming/ it and just progress as much as possible on a week to week basis

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>>41807107
Sounds like you're too ashamed of your baby lifts to post them here

Best routine for strenght lower + upper and upper hypetrophy gains? Im fridge mode = only huge legs, core and shoulders, no arms, no back, no chest

>>41791494
its the truth

>>41807180
5/3/1. Build your own.
Blackironbeast.com

>>41807272
>Blackironbeast.com

>see options
>more squatting
>every workotu squatting
>tempted

RIPPETOE WHAT HAVE YOU DONE TO ME