/PLG/ - Powerlifting General

>>41972751
I LOVE MARCEL TUSCHERER AND I DON'T CARE WHO KNOWS IT

File: cutedoggo.webm (2MB, 846x476px) Image search: [Google]

2MB, 846x476px

Post cute dogs

>>41972810
"Sean as pupper trying to get daddy's attention . webm"

>>41972810

Why is that doggo doing that weird panting at the end

>>41972810
why does he get a bonner?

>>41972872

hes so stressed, its like crying paranoia attack for human

https://www.youtube.com/watch?v=WEQ_-yJrL_Y

hes literally sad as fuck

>>41972950
What a pussy. It's just a dead dog, that dog needs to get over it and go lift

>>41972899
>why does he get a bonner?
Same reason islet could get it up for esme.

>>41973031

hey hey hey slow down there buddy no personal roadtrips please

>>41972751
Awful form.
Back slightly flexed. Erectors not engaged and scapulae not retracted prior to the lift. Barbell running way too distant from tibiae.

3/10 wouldn't open this general again

The new king of /PLG/

https://www.youtube.com/watch?v=HYIB14cesJ4&index=6&list=PLN1-Ylk1QPbL_szwroHG4f2KHbov5UApf

https://www.youtube.com/channel/UCENyDTpGV9hXAgtj7FW0ZFA

>>41973173
>0:50

holy kekeroni

File: pupper.jpg (75KB, 440x660px)

75KB, 440x660px

>>41972810
shut up sean clone
>>41972971
kill yourself

>>41973173
the fuck is wrong with this dude

File: bedzie musial.jpg (62KB, 432x480px)

62KB, 432x480px

>>41973173

>fails to dl 200kg
>hack squats 200kg

https://www.youtube.com/watch?v=sdPLu0Q0NUI

SOME EXPLANATION NEEDED

>>41973401
Are you this bored and insecure that you spend your time finding shit lifts on YouTube

I bet the funniest thing you could find would be your own lifts if you posted them

>>41973372
Nobody likes you

>>41973421

my mom tells me she loves me so i dont know bro

>>41973420
Autist detected

>>41973432
Autist detected

What's this about Marcel and Mike T being the same person? Isn't Marcel way smaller than Mike T?

>>41973468
It's a joke faggot

>>41973499
Why do you even bother replying to retards?

Got cramp in my toes on right foot and i still have 3 sets of deadlifts to do. How can i get rid of those cramps

if I have just reached intermediate levels and am about to start c6w as a not that big DYEL, will I make size gains too in those six weeks? if I do everything right, that is

>>41973616
stretching them out usually works for me

>>41973627
if you eat a lot sure

>>41973627

>if i make size gains
>probably eats 2500 cals a day and dont track protein

sure bruddhha you b huuuge

>>41973627
Pretty sure my quads doubled in size after 1st week and i just finished 135x10 atg squats on week 2 with ease

>>41973642
https://i.4cdn.org/wsg/1496650052014.webm
I eat a lot. gained 16 kg during my beginner period

>>41973685
i was serious

>>41973702
>i was serious
So were i, altho i squat high bar atg normally i still didnt expect to get near 10 reps

Took my first trip to snap city 4 months ago, slipped disc L5/S1, had an mri and done a bunch of physio, old 5rm on deads was 190kg

Today was my first day squatting or deadlifting since then, can I get a form check?

https://youtu.be/kiaqk_y3DgY

>>41973774
looks good desu

why not try sumo for reduced back problems for a while

>>41973774
looks like the bar could be closer to your shins from that angle

>>41973771
>tfw never tried high bar

might try them when warming up next time

>>41973799
Thanks man, I probably will once the flexibility gets there
>>41973800
Pretty much my thoughts, it'd normally be closer but I forgot socks

>>41973821
Dont worry i only did low bar once my shoulder was hurting so much i dropped the bar with 40kg. Imo low bar is harder

Any tips on bench technique?

https://www.youtube.com/watch?v=dbb9bXuUZZU

File: images (8).jpg (17KB, 485x303px)

17KB, 485x303px

>>41974028
>that squat form

>>41974090

could you fucking understand that hes not training legs or abs or whatever and he tries to isolate lower back aka spinal erectors

geesh man

File: image.jpg (8KB, 225x185px)

8KB, 225x185px

>>41974028
You need a new coach. You have no powerlifting technique at all

>when the fatigue hits you like a truck
Wew lad

>>41974170
how is memeburn going?

>>41974170

>fatigue

on hepburn?

>>41974207
Doing 6x2 and 2x2 on main sets today. Hips and knees haven't been feeling too great since Saturday desu. The pressing is pretty easy, but the squatting and deadlifting is definitely taking its toll. Squats are probably the hardest thing on this program, deads aren't even that bad compared to them.

>>41974222
Yup

>>41974247
6x3*

File: Bunk1.png (65KB, 176x207px)

65KB, 176x207px

>>41974028

>>41974266
>Not even 80%x10 followed by 10x3
No wonder youre so weak

>>41974334
I've done c6w twice. Was a really fun program.

>>41974404
>only twice
I bet you also deloaded like a pussy.
t. 3 times c6w without deload

>>41974435
I did, because I was so rekt by the end that handling 55-65% was hard as fuck. How many reps have you gotten on the amraps on week 5?

>>41974444
First cycle 4 on all 2nd cycle 2 on bench 4 on squats 3 on deadlift 3rd 1 on bench grindy 2 on squats and dls. Thats when i decided to deload. Now everything feels so light i inflated my maxes a bit :3

>>41974479
Got 5 on squat and dead my first cycle. Ended up only getting 1 on squat (ended up maxing and adding 10 lbs to my prior e1rm) and I don't even think I got 1 on my deadlift on my second cycle. Will probably run it again in the future, but not for a while.

>>41974028
>can bench almost 2pl8
>looks like a literal dyel

I guess I should probably do ICF then.

>>41974028

Do more front squats.

I've heard that people will cut down 10lbs and bulk back up to try and get the most amount of muscle for their class. How long should it take to lose 10lbs without losing too much strength, and how do they manage to build strength if they're spending months cutting?
I don't know anything since I've been perma-bulk for 2 years.

>>41974556
Like one month

Went for a run with my dad and made a huge distance PR because I lied about how good I was and had to just keep running

Weeeeeeeew that was hard

is adrenal fatigue a meme? I cant seem to get fired up at all lately

>>41974805
I knew someone who suffered from adrenal fatigue and had similar issues, I'd say its very much a real and serious thing.

Personally, perhaps unrelated, I have been mega stalled, and life kept me away from the gym for pretty much 2 weeks.
But as soon as I got back I've added 5kg to my bench in a week and 10kg to my deadlift.

So I guess, rest????

>>41974805
meme. only meme websites talk about it.

>>41974829
Ive cut back squats and replaced them with light front squats this week on some half hearted deload week. and I slept for like 14hours a night the past few days. hopefully I'll be a-okay by next week

its weird tho. I literally never have caffeine and I listen to relaxing music when I lift unless its a squat PR attempt

>>41972751

>lifting seriously for four years
>just this week figure out midfoot balance during squats

At least my bench isn't total trash

>>41973627
In the legs and ass, sure. Do something else for bench. Or at least repeat the top sets several times.

File: Bench_245x1.webm (1MB, 368x656px) Image search: [Google]

1MB, 368x656px

Bench is feeling pretty solid, lads. My skills test is in 4 weeks and I'm hoping for 270-275.

WAWTT?

>>41974642
>I lied about how good I was and had to just keep running

Yooooo

>>41975139
You still on dat Sheiko life? Sumo triples, a bench pyramid, and back/delt bb'ing for me.

File: twinklex.webm (2MB, 1920x1080px) Image search: [Google]

2MB, 1920x1080px

>>41975139
>this lad is now a soon to be 3pl8 bencher

fills my GDE heart with hope t b h

>favorite pizza place is closed through the weekend

emotionally devastated lads

>>41975139
I hope you don't get it.

File: Screenshot_20170629-164908.png (192KB, 1440x2560px)

192KB, 1440x2560px

>>41975139
Pic related for squat and bench today. Tomorrow should be fun, hopefully my hips can handle it

>>41975306
Yeah, I've been doing Sheiko with a 4th day added in for upper body accessories.

>>41975311
>soon to be 3pl8
I wouldn't go that far. Maybe in another year or so.

My Christmas wish list
>I wish twink Alex drops 315lbs on his neck
>I wish fat retard herniates ever single disc in his spine
>I wish Isley doesn't kill himself and continues living his shitty life

>>41975402
Considering my deadlift doesn't look like Twink's, it's unlikely that will happen desu :^^^)

>>41975426
Where do you live again? I'll come and break those discs with a crowbar

>>41975402
haha okay raffy

>>41975443
Does my presence make you cower in fear?

(Please imagine I posted a smug pepe frog along with this post)

Why do I get aroused when taking a Norman kahn?

Yo

Doing SS. My Power Clean technique has become wrong and i need to practice it at lower weights to correct it.

Should i change anything up in my workout? I can't do them heavy until i fixed my technique, it might even take more work outs to do. What do i do?

>>41975481
Mark midtwentiestoe says to just do bench instead of power cleans cause girls don't give a shit how much you can clean

>>41975481
You can work on your cleans at a lighter weight and if you feel like that's making your workouts too easy, add in some lightish deadlifts on clean days.

>>41975497
Thanks bro

>>41975361
Sean is feisty today

>>41974805
Adrenal fatigue is a myth.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/

Pozdeev coming back out of retirement lads

>>41972751
I may be a newbie to lifting but isn't this an example of shitty form?

>>41975481

I don't think changing the workouts would be necessary. What is wrong with your power cleans?

>>41975614
how?

>>41975614
Hello! It appears you are new :)
Welcome to our quaint little powerlifting community. We appreciate your question and the general consensus as to your answer is to go fuck yourself.

i hate bench

the hardest lift to master technique wise for me, it is slacking so hard that I am around 40% less proficient at it than lifter of my size, according to symmetric strength

I just can't grasp it for fuck's sake
>wrist pain
>arms shaking like twigs
>elbow pain
>can't even unrack 1pl8 without the bar almost falling on my face
>can't learn how to breathe, how to leg drive

am I just retarded? I don't understand, really, I can lean oly lifts and have good technique, but not bench

I just hate it and because of this I almost never do it

been stuck at the same weight for half a year

File: IMG_2130.jpg (1MB, 3264x2448px)

1MB, 3264x2448px

who here
>post workout beer

>>41975637
back rounded when weight breaks ground
>>41975639
kek 8/8

>>41975711
Bench more often, do some paused bench and spoto bench. Do a lot more sets. Like a lot more.

>>41975711
>wrist pain
Bulldog grip, wrist wraps, or both

>arms shaking like twigs
Get more stable overall, explained lower

>elbow pain
Make sure your elbows are basically just under the barbell

>can't even unrack 1pl8 without the bar almost falling on my face
Get more stable my dude

>can't learn how to breathe, how to leg drive
Breath like you would on any other lift, big belly breath. For leg drive you want to make sure you're retracting your shoulder blades, arching your back, bringing your feet back toward your head and constantly pushing your traps into the bench the entire time

>>41975760
Thoracic rounding is fine if it doesn't go through any flexion from the start of the pull until lockout.

>>41975782
done it all mate, tried and tried, but just ended up being a retarded again and again

>>41975785
thanks for the advice mate

the thing is i've watched so many videos, read so many articles, and still wasn't able to execute that in practice

I feel like I am just hopeless
and being 6'6'' with long arms ain't really helping me either

>that fucking ROM

First day of nsuns
fucking hard
2mins rest times I wanted to die
so much accessory

>>41975859
>2mins rest times
that's my average rest time.

>>41975854
Arching a lot and bringing your grip out to max (index fingers on the rings) will help a lot. I have a 6' wingspan and I've cut down my ROM quite a bit. At 0:44 is what my bench looks like rn https://youtu.be/FJxJb-FYcpk . You'll get it eventually man, just gotta keep practicing. I didn't have moderately okay squat form until I was already strength training for like 1.5 years.

>>41975948
mine is like 4mins usually and I also decided to superset sets of 5 BW chins between OHP sets after reading about other who do it, which killed me completely

>>41976000
>sets of 5 BW chins between OHP sets
I also do that but x12 weighted chin ups. I don't have time to fuck around in gym, bench supersetted with rows and ohp with weighted chin ups

>>41976023
How long does it take until I get used to it? It feels awful even though my max reps are like 15

Is there any reason to do barbel rows instead of weighted pullups/dumbbell rows?
I want a stronger back, but heavy barbel rows make me real fucking nervous.

>>41976067
Not too long when you're poor and work hours are so shit you have no more than 1 hour for a workout, but don't get me wrong it's extremely tiring. Whenever I can have a longer workout it feels amazing.

>>41976134
Yeah it's a good change of pace, I'm in no rush so I wonder if a longer session is better but I guess it's chance to work on my work capacity

>>41976111
There are a thousand row variants out there, you don't have to do BB rows.

>>41974028
>that squat form
holy shit

>>41976111
If you can't barbell row, then it's too dangerous for you to deadlift

Maybe try aquiring stones

I wanna start getting into powerlifting.
How do I start?

I'm also stuck between wanting to bulk because I look like DYEl. And cutting because if I compete ill get my assholes torn a part by the solid guys in 181.

Not sure what to do.
I feel inadequate.

>>41976111
>Is there any reason to do barbel rows instead of weighted pullups/dumbbell rows?
barbell rows are trash for bb reasons, also load the spine and impede recovery. DB rows are better
pendlays are great though if you do them properly

never just do rows for back, I think some sort of pullup and a row is a must

>>41975554
then EXPLAIN HOW I FEEL REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>old friend I havent seen in years complimented my gains AND I petted a cat on the way home

wew lad. basically living the dream t b h

>>41976328
Ey mane I'm just saying adrenal fatigue as a medical condition is a myth, I'm not saying your feelings aren't real.

>>41976340
Who's cat was it?

>join a muay thai class the other day for fun
>get the shit kicked out of my left leg
>deep inside my quad hurts af
>feels like a knife going in my quad when I squat down with just bodyweight
its been like that for a couple of days fuck I missed a few squat sessions because of this

im never doing real sports again

>>41976296
>how do i start?
by picking things up and putting them down

Why am I only good at flirting for 45 seconds then just bomb?
The lass never says anything that I can use to carry over the conversation, she just sits there waiting to be spoonfed and owt.

I don't know what's harder, speaking to a lassy or running smolov on a 1000 calorie deficit.

>>41976426
random street cat. I suspect it wanted the milk I was carrying, but idgaf

>>41976340
I got to stroke a pomerian husky the other week
Good night that was

File: Adorable-Pomeranian-Husky-Puppy.jpg (68KB, 680x450px)

68KB, 680x450px

>>41976573
c u t e :)

File: KK face.png (136KB, 400x400px)

136KB, 400x400px

really getting into dre again desu lads

https://www.youtube.com/watch?v=04seFO6BEmw

File: o_19oevirg71sq81a4e1iivosvvvvp.jpg (20KB, 371x393px)

20KB, 371x393px

>>41976604
It looker just like pic related
Some geezer was walking it and he was going wild, I gave him a beckon and he'd come running up to me so I had an excuse to pet em

>>41974435
I did it twice concurrently

Five cycles

No rest, de load, or food

>>41976744
So did the make the husky fuck the pomeranian or the other way around?

>>41976750
Hi you ignored my post the other day, awfully brave for someone who prances around and some sort of lifting authority.
Just remember kid, your tripcode is for our entertainment, nothing else. Don't get too big for your boots.

>>41976784
What was it?

>>41976772
I believe the husky is the bigger species, so likely the submissive one who just took it ay

>>41976772
p sure that type of dog breeding is done artificially

>>41976512
I say the lass.

Smolov is a mental game against yourself.


Speaking to bitches is a mental game against everyone else.

>>41975711
Get bigger. My bench is still average but has been improving a lot since I've been hammering more volume, pendlay rows and db ohp. Hoe often do you see a good bencher with skinny arms?

how much should i be eating? i usually just stay around my maintenence and make sure to get at least 1g of protons per pound of bw.

File: 1447878879642.png (13KB, 411x387px)

13KB, 411x387px

Is coach Jim from RTS gay?

>>41977899
not really considering he's fucking Hannah Chan.

For hypertrophic purposes does 3x8-12 vs 5x8-12 really matter?

What actually matters? Number of hard sets? Overall reps? I don't even know anymore.

>>41978043
>what actually matters

time under tension, intensity, and volume.

so for hypertrophy you want to be using around 60-75% intensity and going at it for 32-48 seconds a set (which should equate to 8-12 reps if yo are doing 4 secs per rep, so something like 2 seconds up and 2 seconds down).
as for number of sets for hypertrophy, you would want to shoot for hitting that muscle group at least 8 sets a week (i think this is the number? gotta check again later), so as long as you are doing something like 3 sets of twelve under the correct time under tension 3 days a week on that particular muscle group you will get hypertrophy. i would try to lay out the excersises for that particlar muscle group within different days instead of all in one though if you are a natty as you can only stimulate them to a certain limit doing something like 6 sets of whatever on shoulders on monday and 6 sets on thursday so you can recover an elicit hypertrophy.

>>41975711
learn one of the popular set up techniques
I recommend 'feet on bench' method

>>41977865
I would snap my shoulders if I had technique like that

>>41978868
>feet on bench
have fun snapping your shoulders

>>41977899
Who cares

File: 1468153789629.jpg (33KB, 493x276px)

33KB, 493x276px

>>41974028
This is the first time I've seen hitching used in a squat...

>>41975711
>I just hate it and because of this I almost never do it

found your problem

>>41977865

>Didn't wait for the press command

REDLIGHTS

>>41974028
Interesting form on those barbell good mornings

>>41972810
Why bro. Why did you post this.

>>41977865
technique is a crutch for the talentless

>>41974028
du borde inte använda ryggen så mycket för squats

anyone in nyc wanna be my lifting bro. 400 wilks btw

>>41979743
Eastbound and Down
Great series

>>41975735

>Corona
>Beer

Pick one.

Unless you're Dominic Toretto then it's both.

>>41979787

I miss living in the city.

Where you live ma man?

>>41979871
i live in queens

>>41979882

Never really got up to Queens. Lived in Sunset Park for a few years. Hear you guys have some good food up there.

>>41977839
>how much should I be eating
More you disgusting twinks

>>41979787
>>41979882

hey i go to queens college there. unfortunately i live in long island and am sub 400 wilks :(

>>41979941
is maintenance not enough? I really dont want to get fatter im like at 17-18% bf.

>>41975139
I'm about to do 4x2 with 245 and an amrap where I hope to get at least 5. I don't think I could get 275 now. Good luck though I guess

>>>/v/382296458
>Tfw SteamRolan is alive

>>41978043
>Number of hard sets?
Primarily this. So RPE 7+.
>Number of reps
It's advantageous to work in all ranges.

It's also good to periodize a bit through overloading, by e.g. number of sets, the RPE, and/or the intensity.

>>41980070
Maintenance Should be enough, i usully bulk a kg or Two over My competition weight and cut down when the comp gets closer.

>>41977865
reminder that this guy only weighs 154lbs because he literally only does the bench. Not compareable to lifters at the same weight because those do actually squats deadlifts etc

>>41974028

Du "tappar" ryggen i böjen. Fan ser ju vem som helst!
Tänk på att hålla ryggen rak och driva från höften, kan hjälpa att luta huvudet lite mer uppåt.
Bra styrka i bänken, sjukt smalt grepp också. Du skulle kunna ta mycket mer om du fixar tekniken.

there is literal fucking SPLOTCHY Norman khan fecal Matter erupting out of my asshole into the shitter (or as I like to call it the Norman Khaner) at fast pace like fuck I thought it was gonna be DIRREAHA for a second there it was a close one lads

Oh
Fuck did I speak too soon?

...

Nope just more splotchy Norman khan

Let's just say this isn't the cleanest of shits m'kay


Like this is a dirty DIRTY Norman khan


Oh fuck here it comes again!!!


Ahhh relief, again.. It wasn't DIRREAHA but close
Enough I mean

I just got a whiff of that smell

And by God that smell would make Norman Khans MOTHER gag for Pete's sake!

i just dropped a stinky brown Sean in my toilet should I flush it guys

>>41981379
Don't flush it, just abandon it.

>>41981362
who is norman khan

can someone bring me up to speed on this

>>41979817
Agreed.

is it normal that i cant deadlift 1x5 each week, but i have to do it once every 9 days?

is it just my own mind telling me that or actually i have some problem with volume etc?

I like squats because they scare me and I still go and squat and 30 minutes it takes me to do my 5x5 probably cause some personal growth.

>>41982322
30 mins only??

my volume day 5x5 squat only takes more than 1hr incl. warmups...

>>41981898
i think he still lurks here and even posts occasionally

>>41982322
>squats
>personal growth

you're doing an exercise with a barbell not undergoing some metaphysical journey

>>41982351
I took some time off and am trying to get SS Advanced Novice to 180 kg x 5 x 3. It probably won't happen on adnice but im trying.

>>41982390
I dread my squats from the moment I wake up. I have flat feet and knocked knees and squatting with proper form (feet caving in, knees caving in) is very fucking hard, mentally.

>>41982517
>I dread my squats from the moment I wake up.
yeah, even if Intensity day is only 5 reps for 1 set, i still shit my pants til i'm done.

how much you squatting now?
ss adv novice lasts much less than you'd expect...

>>41982535
Did 165 for three sets, but only got 5 4 4. I have no problem with intensity sets. You just do your best and then you're done. It's sets across that I hate but IMO they're the best. A guy on Rip's forums claims to have taken advanced novice to 180 for sets across.

hello heavy lifting people with hearts of gold

i always did bb style training never realy cared much about strength. now i want to get my maxes from 130b/180s/240d to 150/200/260 in the shortest amount of time.(bro bet) what kind of programming would be appropiated?
190cm 99kg 12%bf 500mg test

>>41982569
well it also depends on your age.
the younger you are the better your recovery etc.

good look for those final 15kg, looks ambitious tho.
you can try stretching it a bit more with doing only first set heavy & 2 light back off sets - see how far you get.

>>41982586
Just work up to a chill 1RM squat (so like 95% of your true RM) then do 3x3 backoff sets (drop like 20kg) then do the same for bench. Do it 2-3 times a week. Increase weight when you feel like it. If you haven't been lifting close to 1RM regularly before that it should take you to your goal weights fairly fast just from technique/neural gains and lack of volume (you'll be better recovered due to low volume). Dunno how to fit deadlifts in there. Dunno how test will influence that.

Or just google how to peak for competition, I am pretty certain you could hit those weights in a few weeks if you're not retarded.

>>41972751
The pull doesn't begin then. The pull begins when he brings his hips up to the correct height. The beginning squat posture has literally nothing to do with the pull.

File: th.jpg (7KB, 229x172px)

7KB, 229x172px

>tripfag detected
>SECURE tripcode detected
>no dubs or gets allowed

>>41982586
pls be in kg

I don't know what to do :'(

>>41982782
sheiko

>>41982730
cause i put my weight in kg but my lifts in retard units

>>41982586
idk. gbros a drugaroo and he does conjugate. maybe 28free upper/c6w lower? maybe sheiko? what do roiders do?

>>41982849
its was a meme lad. because of your bad (for a roider) numbers

>>41982859
no idea what powerlifter roiders do, i just know what bb roiders do
>>41982870
roider bb train does not involve a lot of 1rm stuff
thats why i come out of my comfy fraud thread to ask you guys abouth strength
>>41982617
is that some concept i can read up on or just a suggestion? migth try that one a bit

>>41982928
if youre not used to strength training, you could probably do a novice LP like SS for a few weeks and add a few kg to your lifts. once that stalls do TM or 28free/c6w. when do you have to do your bet by?

>>41972971
Summer sure has come.

>>41983010
no time limit, just a "who can get there first"
bro got a weaker deadlift but stronger squat bench is dead even
gonna read up on those programms, thanks

>>41982586
>he roids for these numbers
lmao

>>41982586
smolov

>>41983085
reading comprehension in this thread sucks, no wonder everyone thinks you are fat stupid fucks
>>41983184
thanks

>>41983220
>reading comprehension in this thread sucks, no wonder everyone thinks you are fat stupid fucks
nice damage control ahahah

Take it easy though. There are twinks ITT who are at your strength level dude. Of course we're going to bully you a little. Its like going into the fraud thread saying youre on high level doses of gear and still look dyel (at least I think you would get bullied in that scenario)

Also we're more used to roiders having insane strength levels so thats also why

has anyone here tried one arm dumbbell snatches? is it just a meme exercise? I'm progressing steadily, right now at 27kg for 5x3 but even though I feel tired I don't feel any specific body part worked heavily.

>>41983447
why would it be a meme exercise

those shot putter athletes do that all the time

10rm on Cowboy for squats felt like rpe 8 maybe 8.5 definietly could hit 2 more reps

feels good

also now - at higher rep work 5x10 for bench, than some dumbells incline bench and ltes

my arms start fucking wobbling and I can feel them pumped, on bench I was tight, everything was good but arms started to give up - I felt that was arms fault


question is

what to do with my bitch ass twink noodles

>>41983990
Tricep pushdowns. CG bench. Lying tricep extension. Lots of reps. Make them triceps thicc.

>>41984006

so how would yo u do it? I just do 3 sets of LTEs 2x a week (monday and friday) its already improving thanks to that ( I didnt not do arms before) biceps are also twink as shit

>>41983731
then what muscles am I supposed to feel?

>>41984041
do incline curls twice a week

>>41984103
"feeling" muscle when you lift is a meme

>>41984041
You're working out 3 times per week, right? Just do curls every session. Biceos are a tiny muscle and not very strong, you can barely do enough damage to them for them not to recover fully in 48 hours. Just do 3 sets at the end of each workout. Keep rest times low (45-90sec) that way you add less than 5mins to your total workout. Pick a weight that you can do for 12-15 reps on the first set, second and third set will be in a fatigued state so the reps will drop down. Same principle as myoreps but not quite so severe.

>>41984118
when I'm benching I feel my arms and my chest. when I'm doing pullups I feel my biceps and my back. when doing pistol squats I feel my quads. when I'm doing DB snatches I feel dead inside.

>>41984128
>>41984106

ok sirs, will work on that

>>41975139
You lifted you ass off the bench, no lift.

File: 1494329222521.jpg (15KB, 319x331px)

15KB, 319x331px

whats the meme beginner program nowadays

>>41984255
SS like always

>>41984255

id say do stronglifts or icf instead of ss much more volume and skill work for beginner

c--cool

>>41984374
That's stupid

SS has more volume as you use heavier weights from doing less sets and getting less fatigued.

Volume = set x reps x weight

SL example:
50kg 5x5 = 50x5x5 = 1250

SS example:
100kg 3x5 = 100x3x5 = 1500

Therefore SS has more volume

File: ebyn.png (213KB, 1244x831px)

213KB, 1244x831px

>>41984524

>Example of 100kg vs 50kg
>good example

also on sl, you progress to 3x5 when you cant progerss no longer at 5x5 and than yo ugo 5x3, 3x3 and than change

so

sl > ss as you add weight each workout

RIPPETE BTFO

>>41984524
Tbh it's more like 90kg 3x5 vs 80kg 5x5, your comparison is disingenuous

>>41984374
Stronglifts is stall city. If you want more volume do SS with lighter backoff sets.

File: IMG_20170630_113813.jpg (122KB, 1294x667px)

122KB, 1294x667px

>>41975139

>>41984619

I did sl to 115kg 5x5 squat fine

>>41980308
desu 245 is 90% of 275. If you can triple 245, you should be able to hit 275 while fully recovered.

>>41972751
>tfw finally pull 475
>tfw missed it 3 times last week
Feelsgoodman

>>41984758
triples on bench are more like 93% ime

part of me wants to continue cutting to 10-12%, part of me wants to bulk up a little and pull 600

these conflicting goals

guys I have to addmit that chuck taylors are utter garbage for squatting

>>41984784
Even if that's true that single looked around @7-8 which means it's probably about 90%.

>>41984711
And people do SS to 160+

>>41984878
355x3x5 squat on linear progression? get the fuck out squatchad

>>41984878

>ss
>to 160+ 3x5

please name one person that isnt overweight

File: when the si joint pops just right.png (18KB, 101x105px)

18KB, 101x105px

>>41975139
3x5 squat
3x5 bench
1x5 deadlift

>>41975139
Squat 4x2
Spoto press 2x6 then AMRAP
Sumo diddly 4x3 with explosive lockout for those glute gains
Cable Row 3xF
Lat pull down 3xF
Yates Row 3xF

>>41974511
>dyel bench
>looks dyel
What's the issue here

>>41984798
I want to get rid of my double chin before uni, but I also want to squat 200kg :(

>>41984798
>tfw your mind says cut but your muscles say bulk

Doing Spoto press for the first time and holy shit this is awkward to do.

>>41985209
>tfw your mum says cut but your autism says bulk

File: steam.png (2MB, 921x1234px)

2MB, 921x1234px

what shitty video game should I waste my money on this summer lads?

How do I do pendlay rows properly? I can't figure it out?

File: 0p2yqmx5jhyy.jpg (179KB, 1242x2208px)

179KB, 1242x2208px

i know this is baby weight but im sure my form is shit and i would appreciate any recommendations

https://www.youtube.com/watch?v=bVZXu_ywqLs&feature=youtu.be

thank you friends

File: 1482440924574.jpg (178KB, 750x864px) Image search: [Google]

178KB, 750x864px

>>41972810

>>41985363
it wasnt too bad. you let the bar drift forward on a couple of reps. you were a bit unstable and look like youd be comfier in WL shoes

>>41985266
Beseige is worth £3.35

>>41985653
Its old and gay, you're literally paying 3.35 just to waste precious GiBs.

Planet coaster on the other hand...

>>41985653
>>41985671
its not limited to stuff in the pic. you can recommend anything on sale. preferably cheap shit tho because I probably wont play it much

Tips to pull on a deadlift bar i seem to pull less with it

>>41985363
you could go a little deeper but you are hitting parallel so i guess it's just me.

Hit 230kg on diddy for 4 reps today @ 98kg, am I doing well?

Could I think about competing in a local meet my gym total is 595kg.

>>41985209
my flat biceps say bulk, my fuck gut says cut

or my body dysmorphia says bulk, and my vanity says cut

gym membership expires on sunday, and I am starting a new routine on monday

I am moving to a different town, so I don't wanna start the routine on sunday because of autism

what should I do on that last day? I thought about trying some oly for fun

File: knut65.jpg (13KB, 150x113px)

13KB, 150x113px

>mfw DOMS already beginning

>>41975139
Bench pr time

YEAH BUDDY

After doing some int routines and being past beginner mode for a while

Is it only me that I have feeling like for beginner sets of 5 on squats and deadlifts are great, but bench should be done at higher reps? I feel like benching 3x8 or maybe 2x8 and than 1x5 would make better benefits

>>41975139
you're making good progress

are you bulking or maintaining weight

>>41985837

yes, compete in local meet you will do good

Anyone else's appetite sometimes shoot up like crazy after a heavy diddly day? My calorie goal is pretty low, but I'm ravenous and thinking I should listen to my body and just eat?

>>41984758
Maybe I just under estimate myself. I hate bench so assume I'm worse than I am

I'm interested on PL but I'm in auschwitz mode atm. How to start?
Also, I've read the sticky. Is it safe to start SS in my condition?

>>41986437
Yes. Go forth and make gains, spooky skeleton.

>>41986437
Post GOMAD results after a few months.

>>41984758
Bench is shit I can do 90kgs for 6 but I still can't bench more than 102.5kg for 1

>>41986189
curl the bench and fuck the receptionist

>>41986571
they all qts desu, even this one with no boobs

Accidentally ate 4500 kcal, meant to eat 3200 for maintenance.

Why am i still hungry even at maintenance, i eat clean, nothing but veg, chicken, milk, eggs and grains.

>>41986681
>Why am i still hungry even at maintenance

if I ate as much as I could I be like at like 5k and I need 3.2 to maintain

>>41986697
How do we live with this empty pit feeling breh.

Feels like ass when even on a bulk i have to limit calories.

Is tipping foward or rocking on your heels in squat case of squat depth? I should go as wide as I can without any groin pain?

>>41986735
no idea breh

i tried splitting my daily intake into a million small doses so that i p much eat something all the time

didn't do much in the long run

>>41986697
>>41986681
Fuck I've noticed the same lately, but I've also been making huge gains without adding much weight tbf I kinda feel like on roids lately.
>eat more than usual
>make gains faster than usual
>not gaining any fat
>wanting to fuck multiple times a day
I also feel much happier.

>got back from a hard day of work
>had a big ass pizza
>watching a stream I've waited all week for
>cracked open a cold one
>wearing freshly ironed pyjamas
>snuggled up in bed
>bench PR programmed tomorrow

Couldn't get any comyier

Unless I had a gfs head to bounce actually

>>41985289
r u a special person

back angle completely horizontal, stays static in that position(no cheatrows). Pull the bar to your chest(touch it) as hard as you can. Drop the weight relatively fast. Repeat for 2 more reps. 1min rest since its a speed exercise

>>41986864
Nice memes

>>41986304
I spent a while cutting after my meet, but I'm back to bulking now. Morning weight is around 181.

>>41986920
Kill yourself

Huge 35lb Desdlift PR! In the 6 plate club finally.

https://youtu.be/ZP1UueZ6Pck

>>41986943
Well done lad.

>>41986943
You the guy on TRT who wanted to do stripping in a gay bar?

File: live forever.gif (1MB, 360x240px)

1MB, 360x240px

6'2 200
B 285
S 350
DL 375

>pro-tip if you wanna increase your max, warm up with 10 pounds over your max. that way when you max out it will be easier.

>>41986962
Thanks!
>>41986983
Am on TRY (150mg test cyp EW), and I bartend at a gay club.

File: BIG POPE.png (309KB, 500x604px)

309KB, 500x604px

>>41987003

>that squat and dl
>giving advice

>>41987004
How the hell did you get prescribed gear at 20yo. You think it has significantly improved your gains?

>>41987032
pls no bully :(

>>41987047
It blew up my bench. Nothing really else. I had over sleeping issues and no sex drive. Doctors do a blood test and find out I'm at 200 ng/dl. They do nothing but tell me to eat better and exercise more even though I already ate well and exercised. Go back a year later to another doctor cause if no change and tested even lower. Doctor prescribes me trt.

>>41987003
pls be in kg

>>41987004
how does the guy shouting "lets fucking go. come on boy" feel about you being a homosexual?

>>41987180
The best gay bar bartenders are straight. We make the most money.

>Finally make it to Firday
>Looking forwards to heavy bench sesh on Satuarday
>Get super comfy in bed
>Have shit sleep

Fuck this. Now I feel terrible and have to go try bench a volume pr. I hate this.

>>41987264
I believe in you lad.

>>41987264
you can do it desu!

File: 1498679114352.gif (469KB, 512x807px)

469KB, 512x807px

>lift for 4 years
>novice stats (280 wilks)
>try other sports
>hardly ever improve
>try and get lean
>lose lots of weight but don't ever look leaner

I'm a GDE and I don't know what to do

I just want to be good at something...

>>41987294
>>41987330
Thanks lads. I'll do you you senpai

>>41987576
Get your test levels checked
Alternatively skip the first part and stab chinese bathtub chemicals into your ass
Alternatively try harder

>>41987576
have you tried injecting testosterone into your ass cheeks?

>>41987609
>>41987603
no thanks I'm not a cheating fuck like Charles and I actually sink with the ship

>>41987616
its not cheating if you compete with other drugaroos. you dont have to go down with the ship when you can very easily plug the leak lad

>>41987636
Idk where to even get star roids

>>41987665
>star roids

ask /fraud/

>>41987665

There's a subreddit for talking about steroid sources.

>>41987264
First double at my working weight done. Moving a bit slow but ok.

Technically already a pr kek

>>41986943
>dropping the bar
gj on the no lift

>>41987746
4x2 then 5 on my + set

Happy considering I had only ever done that weight for 1 rep before

Chase Lindley just pressed 315

Wtf are you even doing with your life?
https://instagram.com/p/BV-yf6XHjiJ/

>>41988070
Why do you act like you've never met a talentchad?
I met a dude that attained a 600lbs squat, 405 bench, and 630 diddly all before he turned 19 at 240lbs.
The guy decided to start training for super totals and casually push pressed 315 for reps the first time he ever push pressed.

>>41988436
i think a 315 press is absolutely achievable any anyone in plg

>>41988685
315 bench press is totally achievable for any man with good training and diet.

315 overhead press? Not so much.

File: 1494745458420.jpg (244KB, 997x1280px)

244KB, 997x1280px

165lbs at 5'10 pretty lean. Im currently at 255lbs box squat 3x5 M W F, I can't add weight every other day any more, I've failed the third set twice now. Is time to switch to an intermediate program? Also 225lbs bench x5, 140~lbs OHP x5 and DL 320 x5 If so which one? I wan't strength but also hyperthrophy, not minimalist trainning. Thank you guys. Have a cute ass.

>>41989121
The other thing to do would be to keep bulking and try to grind a little bit more my current program (Alpha destiny's hybrid, I've progressed pretty nice and fast with it)

>>41988941
depends on bodyweight but i think that's definitely something you can train to

File: flv.jpg (35KB, 600x600px)

35KB, 600x600px

>mfw swiss bar OHP

I think I'm in love

>Push press 5x10 at 50%

Mein triceps

File: 1485844035679.jpg (17KB, 562x269px)

17KB, 562x269px

>>41972971
This place is not what you think it is.

>>41972971
Graduating jr high?

Why do I always feel like ass the day after deadlift prs.

I have woke up feeling like I have had zero sleep, and my head is cloudy as fuck.

what should i do if i fail my weekly deadlift 1x5 set (besides kys myself, that is)?

>>41990345
Just fry my CNS up senpai

should i start using smelling salts? how well do they work in waking you up?

>>41990507
They smell like swampy ass

new thread
>>41990755
>>41990755
>>41990755
>>41990755

File: 1477941037255.jpg (619KB, 1959x1469px)

619KB, 1959x1469px

>>41972810

>>41989121
Look into GZCL tbH.