/plg/

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whats his name? hes huge

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>>42068624
Frank Horrigan

Tips for improving chinups?

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lose weight

Thanks /plg/ you helped me get my dead end bench up to a better standard :)

Since January gone from 100kg x 1 or 2 year long plateau to 95kg for 12 reps and 127.5kg for 1

Hoping for 3 plate by end of the year.

Is it normal to get periods where you feel extremely fucking lazy?
I just had coffee and I'm laying down right now but supposed to be lifting. It's always fucking squat rep max days too, I think it's a mental thing even thought I don't mind it when I'm doing them.

Should I be using knee compression support when squatting?

>>42069060
It's preference, I like them because I feel more stable and I have had knee injury before so minimizing risk of injury is important to me.

>>42068325
Looks like the stoned kid in super troopers

What do you guys think of only deadlifting from a defecit in place of normal diddies

SGDL vs Deficit for assistance off floor? Struggling to keep tightness

>>42069077
I was asking because while I don't have pain in knees or previous injuries, my right knee is making crunchy and cracking noises whenever I am squatting.

>>42069283
If you have access to trying a pair before you buy go for it.

A lot of guys here use them, and there is no negative to wearing them only pros.

As a 6'5" guy, what could my potential lifts be? Greg cuckol's objective strength standards says I could bench 200kg+ at 122kg body weight

>>42069431
Height matters very little once you're past the ~180cm treshold, at which point greater height may even be a disadvantage. But even still, body structure and frame size are far, far more important than anything else.

>>42069431
Why does it matter? Just try harder

>>42068325
Gf's dad caught us banging last night, lads. Fairly awkward

>>42069298
Nah, no access. Gonna just have to buy a pair. Better safe than sorry, wanna avoid injuries.

>>42069450
>You should not unless you want to look like a fool
Guessing this guy is the resident troll/retard of /plg/

>>42069039
>Is it normal to get periods where you feel extremely fucking lazy?
Yes. When you don't have a job or any adult responsibilities, you'll get periods of being a big piece of shit that can do nothing.

>>42069450
It's very brave of you to help coach someone beyond what you are capable of yourself

>>42069525
Ok, thanks for the tip, "big gun"

What are your lifts? You must be really strong.

Please respond

>>42069525
But I am you. I just stole your identity. Now you have to listen to me, boy.

>>42069480
Go on mr smart ass

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>>42069506
This
>intern at hospital
>be busy in school
>extremely disciplined
>wake up at 6am every day
>go to the gym or train every day no matter what
>feel great all the time
Now at my parents house for summer
>sleep past noon every single day
>haven't showered in 5 days
>haven't gone to the gym in a little over a week
>can't be arsed to get groceries
>spend all day watching TV or shitposting

>>42068962
what did you do to unstick it?

>>42069575
What are the negatives of sleeves.

>>42069575
>Se╬an
Why are you too insecure to share your best lifts?

>>42069580
You have to buy them and they smell bad after a while

>>42069575
wait wait wait whoa is this why you always call isley a weasel? is it like a joke because you are projecting being a weasel?

>>42069613
Wear long trousers :)

>>42069603
Wash them you tramp.

>>42069613
Wow, you are pathetic.

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this sheiko is going pretty well for squat again
https://www.youtube.com/watch?v=PYv6EVOa8Sk&feature=youtu.be
finally reped 500

>>42069623
>Wash them you tramp.
Nah, I don't care

>>42069638
You going to college this year?

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GOOD LIFT

>>42069704
yes

>>42069717
Yo where did you get that board press attachment?

>>42069748
Just get a BENCHBLOKZ™

>>42069719
Where at? What are you going to learn when you grow up,

I'm supposed to do 95% for an amrap to determine my training max for next week. Anything over 1 rep means an increase but I notice on my 95% sets I fold over more on the way up and get a little knee caving. Would you say this is acceptable or not?

>tfw addicted to porn
it's not affecting my life in any way but I just realized how weak willed and beta it is that I can't even go a week without beating my meat, even if I try.

Will a deload help with back pain, /plg/? I could only get a babby weight for 2 reps that I was supposed to get for 8 today

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Thanks to whoever recommended me Lasceks book on the Texas method.

It's pretty cool, answered most of my questions.

>>42070220
Alexis Bledel is near perfect.

>>42070114
Stop watching porn. Jerk off a couple times a week. Stop the autism.

>>42070068
It's acceptable sure but if you do a AMRAP-set with bad form and then base your training max off that set your training next week might be to heavy for you to keep good form on all sets/reps.

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Does anybody know where to get a copy of PPST 3rd Edition?

I can't get it through Amazon because of reasons

>>42070314
I like the mom more t b h

>>42070525
When I first watched it, me too. But Alexis grew on me, especially in the later seasons where she hides her forehead behind her hair and in Sin City.

>>42070498
Check powerliftinggeneral.com

Can you make gains and get bigger on a recomp?

I am trying to decide whether i should recomp or just bulk slowly, i want to gain more strength and mass but im like 20% bf.

Im more bothered about getting more mass and strength than being lean right now, i dont plan on ever cutting but will do a recomp when i want to get leaner.

What can I do to up my presses towards the end of SS? I've already deloaded, and my bw and squat+dead are still going up so it's not a diet or rest issue, I feel recovered as well- even on a day that I feel great I can't hit 3x5.

Should I just up the volume, say do the heavy 3x5 then a lighter 3x8-10 or so after? Consensus seems to be that presses generally respond well to higher volumes on a stall. I'm already doing weighted dips as well.

>>42070561
>More bothered about getting more mass and strength than being lean
Then there's your answer. Bulk my dude. You can make gains/get bigger on a recomp, but it'll take longer than cutting and bulking.

>>42070609
>up my presses
>on ss

hahahahah

Cailer Woolam has the greatest deadlifting leverages of all time

>>42070561
>>42070637
Do not bulk unless you want to end up like G cup tits here.

>>42070498
i got that book on my floor

what page u wanna see

>>42070679
Trying to roll the Texas Method for 4 days a week and put in quite a bit of hypertrophy work, I don't think theres really one specific page for that.

>>42070709
whats your email? i can send over or fax the chapter on it

>>42070609
yes, definitely increase the volume for the presses

the deload 10% and build back up logic comes from the idea that stalling will be cause by accumulated fatigue, which is totally true most of the time on SS - but only for the lower body

for the presses, it's a lack of sufficient volume that won't be fixed by deloading and building back up (you get stuck at maybe 5lbs higher than you did last time, if that)

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>>42070721
>>42070709
Fax over a book page? You think that will make anyone stronger?

Lol. It's not rocket science to do volume and try hard. Maybe you're just GDEs

How much should i eat if the only training i do is Starting Strength 2 times a week? Eat heavy on training days, lower on none training days but keep protein high?

>>42070763
Do cardio on off days and eat enough to recover

>>42070498
thepiratebay org/torrent/8686720/Practical_Programming_For_Strength_Training.pdf_Gooner

>>42070709
So you are taking a brutally hard power lifting routine and adding a bunch of hypertrophy work in it?

>>42070813
Ya well I already hit 145 on bench on week 3, so I know its working. just need to see a couple of those pages.

>>42070761
Who is this???

>>42070546
Fuck, now I wanna go watch that stupid girl show again.
It's indisputably the comfiest shit ever

>>42070836
kg?

>>42070813
Ignore the other guy, but Im thinking about switching the intensity day out for a volume day (5x10) which I believe is suggested in the book.

>>42070796
Already got the first edition and read through it, just looking to get the 3rd edition.

>>42070721
Nah man, you don't have to go through all that effort, I'll cook something up by myself.

>>42070861
Don't watch the new season. It's really bad. The "real" gilmore girls has arguably the best dialogues ever written for a tv show.

>>42070992
You mean the 4 episode one?

>>42071118
Yeah. I watched the first two episodes with my ex gf and they are horrible. Trying to fit in every character come hell or high water. No storyline, a brutal break in rory's character development and so on. Keep it in good memory, don't let the memory be destroyed by that ;).

>>42070956
here you go. Third edition
filedropper com/practicalprogrammingforstren-markrippetoe

What is "recomp" and how to do it?

>>42070220
Goddamn, am I the only one that finds Paris crazy bangable?

>>42071250
Our boy jason blaha has some videos on it.

>>42071240
They're not thaaaaat bad, still pretty comfy. Richard being dead hurts me deep though.

>>42071269
Yes.

>>42071240
Ok, thanks for saving me lad

Must've felt nice to watch it with a gf. Every time I mention gg to a girl I get laughed at.

>>42071275
Nigger do you think I am stupid? I just haven't been to /fit/ in years and back then recomp was not a word here. Not gonna fall for your Blaha tricks.

>>42071250
recomp is nerd terminology for spinning your wheels accomplishing nothing when you could have been a lot leaner or a lot bigger if you committed to one goal or the other

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>>42071245
Thanks lad, you're the best

>>42071305
It's not a method he invented. If you actually want to recomp by gaining muscle and losing fat at the sam time then follow his incstructions that he stole from someone else.

If you'd rather focus on one individually, then just cut and bulk my dude

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>tfw this gilmore girls discussion is making me want to watch it
>tfw afraid to watch it on my mom's netflix account in case she thinks I'm a fag

>>42071327
You are a doublefag

>>42068325
Should I stick to 585lbs for my deadlifts until I can do full 20 rep sets or should I call it a day with my 12 rep sets and add another plate to each side. I'm anxious to get over 600lbs.

>>42071280
I didn't even bother to watch the third and fourth episode.

>>42071294
My pleasure. It's my ex gf and we were past the comfy stage at that point... Apart from that, I always claim that GG is the best TV show and nobody gave me a weird look for it. You just have to say it self-confident and convinced ;).

Tfw a vegan Olympic weightlifter is stronger than every single "power" lifter.

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>>42071358
>lift weights a lot
>spend a lot of time on the internet
>watches tv shows for girls
>no gf
What's she supposed to think?

also that's not a nice thing to say

>>42071385
If you don't fuck pussy, and you like gay shit, then you're a fag. The end.

>>42071323
I'm not gonna take advice from a fatass who hasn't made any gains in the past 7 years.

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>>42071409
My mom heard me having sex on the porch once but I haven't had sex in over a year Tbh is it possible to catch the gay later in life?

also fuck you, Gilmore Girls is a good fucking show

>>42071383
But there are literally countless powerlifters in this world who are stronger than Clarence.

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>>42071425
>He's regurgitating advice from someone else
>"I'm not taking his advice"

>>42071425
Blaha is stronger than 99% here.

>>42071383
>Implying your diet matters when you eat a big bowl of test every morning

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How do I get this blowjob through a letterbox I've been hearing about?

>>42071627
Is it a joke or did it really happen?

There are 3 PTs are my gym
One is a massive cunt
One is a know it all cunt
One is a cool dude on roids

Why do I always lift more when the cool dude on roids is there?

>>42071676
Do you spend all your time bitterly reading the archive, jealous over random autistic relationships?

>>42071676
She's never said letterbox or postbox so idk what I'm looking for kid

>>42071686
Because you're gay

>>42071721
I expected as much

>>42071699
You post screenshots of the archive constantly, you no life weak nigger

>>42071712
epic mad bro

>>42071773
Have you ever had an original thought?

>>42071808
Do you remember when I wrote that topkek100 story and you stole it claiming you wrote it?

I just got 225 bench

gonna watch a movie lads any recommendations?

>>42071840
That's just gonna be you farting, I'm not listening to that.

>>42071892
1. That proves nothing
2. I know the link of the story and its not that.

>>42071920
No, I almost guarantee its you farting.
I'd wager a lot of money on it.

>>42071943
I literally will never be tricked into opening a fart vocaroo

>>42071968
http://vocaroo.com/i/s1KJ3n15hFtT

Advice for fixing forward lean on squats?
Half way up i usually end up doing a squat morning over 90%.

Guessing i have a weak back side, what excercises should i focus on this time round to fix it?

>>42072034
Front squats

how many cycles of c6w and nuckols should i do

Is juggernaut method a meme?

>>42072244
All of them

>>42072264
it's more outdated than a meme, it no longer represents the views of CWS on programming

>>42072034

You probably have weak quads. Do belt squats.

>>42072484
but it's still a good program r-right?

>>42072601
idk probably
seems like blocks that each have basic linear periodization, can't go wrong with something like that

>>42071968
God i miss trappy

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>the sport of powerlifting

>>42072886
>trappy hasnt posted on reddit in 50 days
i-is she ok?

>>42072886
What will olympic weight lifting be called once it gets kicked out of the olympics?

>try to do lat work with strict upright form
>can't go lower than chin because mobility
>lat strength goes to shit

lel fuck that then.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42072034

Seconding anterior chain work (front squats, belt squats, quad and ab work).

I tried to fight forward lean by strengthening my posterior chain, and it only got worse.

Trust me, I fuck up my programming a lot.

>>42072913
athletic lifting

if anyone wants a world record, the zercher lift is pretty low.

>>42072913

Crossfit

>>42072913

Turbolifting.

>>42072943

Samefagging, because why not.

>WAWTT

Did bench today, followed by seated press and accessories for back, chest, and arms.

>>WAWET

Not enough. I had a refrigerated Chipotle burrito for breakfast, and it was pretty good. I've been kind of just eating whatever's in the house since then.

>WAWLTT

Biggie and Willie Nelson.

>WAWFT

Breddygud, it's been a nice day.

>>42072979

That's because zerchers are awful.

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>>42072034
Forward lean isn't inherently bad, but hips rising before back is. Either you have weak quads or a shitty motor pattern. Seconding belt squats.

>>42072244
As many as it takes

>>42072943
Pic related, deadlift and ohp. Double overhanded every rep too :)

Candytoe is back https://www.youtube.com/watch?v=lR84tPXVsyQ

>>42073070
does anyone give a fuck?

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>>42068325
Been doing powerlifting with my bodybuilding training, starting to really have my boobie muscles show real good :)

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>>42073121
>>42073105
what did he mean by this?

>>42073054

I thought I was done with having to read people's posts about Hepburn. So boring... It does work, though. For a while.

>>42073335
I'm hoping to run it for about 5-6 months, you think I can last that long?

CANDYTOES IS BACK

STICKY THIS SHIT

>>42073070
>>42073070
nobody cares

>>42073380

Maybe, yeah. Just be aware of your rep strength. You can develop problems with doing more than three reps at any reasonable weight if you do nothing but 2-3 reps for long periods.

>>42073578
Give me even one (1) good reason as to why you should ever bother doing more than three (3) reps of compound lifts.

pro-tip: you can't

>>42073070
>>42073416
No trappy no care

Pretty much stalled on SS, what program is next lads?

>>42073650
sheiko

>>42073650
C6w, 28 free, TM, CLutz intermediate, etc. Whatever you like the most.

>>42073650

Texas method, probably.

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>>42073641
Top bait

>>42073672
Not an argument

>>42073641
rippytoe says you should

>>42073650
kys

>>42073655
>>42073657
>>42073658
What is best for GDEs after running SS after taking a break

will probably stall @ 3pl8/2pl8/3.75pl8 because i am a GDE

>>42073678
Rippetoe is retarded.

>>42073697
IMO, c6w lower programming with 3x bench programs from 28 free

>>42073672
that is a boy

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>>42073697
Look up Blest Free programs. As a GDE they have been useful for me

http://www.blestcoaching.com/

>>42073717
what's his ig

>>42073641

Off the top of my head? Sure.

1. conditioning
2. volume
3. learning not to be a little bitch
4. muscle growth

>>42073650

Intermediate programs are what you're looking for. FR gave a pretty good list.

You could also do 5/3/1. It normally needs some modification for volume, since it's pretty low-demand by default. I think most people just do the "boring but big" variant, but there are a lot more options than that in the second book.

>>42073697

Those lifts aren't too bad for 3x5 on SS.

Choosing the next program is basically just dependent on what you like and want. I was really fucking tired of sets of five by that point, so I just tried out a bunch of other stuff.

>>42073737
>1. conditioning
shorter rest periods, cardio
>2. volume
more sets
>3. learning not to be a little bitch
Not an argument when you could just do more HIGHER QUALITY sets with increased weight
>4. muscle growth
Meme

>>42073735
Thanks you anon. That webm was very calming

>>42073748

>more sets

If I want to do forty reps in a session, you can bet your ass I'm not going to do that in sets of three reps each.

>muscle growth
>meme

Oh, you don't lift weights. There's your problem. Might want to try a different board then.

>>42073716
Ive ran c6w before but got weaker after week 3

Feels like whenever I do a program thats not linear progression I forget how to squat "heavy" and make no gains.
Ill probably do 28 free for bench and maybe squat, idk for DL

>>42073735
Thanks will take a look

>>42073737
but those lifts are at the point where I have to move onto a new program and my gains always go to shit after that

>>42073795
Rep ranges influencing muscle growth are a meme

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>>42073825
Yes but it's much quicker to do 3x10 than it is to do 10x3. There's a time for both but if I'm far away from a meet I'll do 3x10 and leave more time for supplemental work.

Let me guess you don't believe in accessories either, since muscle growth is a meme anyway.

>>42073861
I was specifically talking about compounds and shorter rest times + increased weight more than makes up for the potentially lower amount of lifts.

>>42073861
>Implying that a 3x10 is even close to comparable to a 10x3 assuming the percentages are reasonable

>>42073936
>>42073923
High reps stimulate similar hypertrophy as low reps with higher loads, with less cns and joint strain.

Are you guys new?

>>42073969
They do but you can't just say that 3x10 and 10x3 at different percentages are the same amount of stimulus, because they aren't

>>42073969
>less cns and joint strain.
I have the opposite experience, I burn out fast and general lift quality suffers greatly.

My knees and hips have literally never felt better than on Bulgarian.

God I hate back squats I'm going back to them from front squats and they still feel shit

I can't keep my shoulder blades retracted/keep a shelf

I'm doing high bar and my ankle mobility is garbage even with shoes and stretching

I fold with any decent weight

What did I do to be cursed with this?

>>42074773
>Ankle mobility issues
>Able to front squat but not back squat

Does not compute

>>42074812
It's possible, I'm not sure how. My ankle mobility is shit and so are my backsquats but my front squats aren't, I've read about others with the same thing which goes against frontsquats=more ankle mobility.

>>42074906
Are you sure your front squat is not shit as well? Just in different way. I don't think I've ever saw anyone front squatting properly at my gym.

is sheiko still gud?

>>42074773

You fucked around with front squats when you should have been working on specificity

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>>42075780
While you worked on specificity I studied the blade

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>live in apartment building
>doing some 1pl8 dls and cleans at 4:30 in the morning
D E V I L I S H

>>42069466
Did he look in the mirror?

http://easternbloclifting.blogspot.com/?m=1

Anyone ever checked this out? It has some good stuff in it. Dan green recommended it on his Q and A thread on the animal forums

>2 PL gyms in my city
>total opposite ends of town, about an hour apart from each other
>I'm in between both
>train at one of them
>it's gone downhill in the 2 years I've been there
>most everyone who is serious has left
>the gym just has a bunch of bootcamp classes and other bullshit now
>other gym is a rundown piece of shit with terrible equipment

Honestly might just go back to a commercial gym at least I won't be paying a ridiculous membership. Pretty disappointed there's really no good gyms in my area though.

>>42076298
> rundown piece of shit with terrible equipment
Sounds like home
Do they have a good place to squat?

>>42076359
They have a squat rack yeah

For the past few years I always thought Dan Green and Jujimufu were the same guy.

>>42073070
>>42073416
>conveniently makes videos and goes back to 83kg when Haack is banned
Think Jonnie can make Team USA?

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>>42071429
At least you've had sex

>>42068325
Can someone PLEASE give me the source or webm of OP's pic

>>42077333
lil blue boy

>>42076743
i mis trapy

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>took my young sister to the gym for the first time for some SS memes
>she dl'd 1pl8 sumo
>she starts jumping and celebrating because she pulled more than she weighs
>everyone stares at us
>she can't wait to go back

welp time to change my gym

>>42077684
1 plate is pretty good for a first time for a chick, don't be so negative, bro
Now post your sister her braphog ass

I've cut about 10kg without losing strength and I'm looking to cut 10 more. Should maintain for a bit before cutting more or am I good to go? I'm about 16-18% bf now

>>42068325
Anyone got a template for Hepburn programming I can steal?

I've seen a few versions, but they conflict so much I don't know which to trust.

>tfw lower back pain after bench press
is this how it ends?

>>42078074
A:
Squat 8x2 -> 8x3
Bench 8x2 -> 8x3
Squat 3x6 -> 3x8
Bench 3x6 -> 3x8

B:
Deadlift 8x2 -> 8x3
Ohp 8x2 -> 8x3
Deadlift 3x6 -> 3x8
Ohp 3x6 -> 3x8

ABxABxx

Add one rep to one set of each exercise every session. 8x2 -> 8x3 weights are your 8 RM (about 80%), 3x6 -> 3x8 weights are 80% of your 8x2 -> 8x3 weights. 2 minute rests between every set. I've modified it so it has more back work and used variations for the pump sets in
>>42073054

>>42078074
>>42078186
That's Hepburn A anyway. The other Hepburn I remember is the same layout, but the main work is 4x3 -> 10x3, adding one set every session, with 10x1 (one minute rests) for the pump sets. There's one other one but I forget it.

Why did I dream about being shot by a black guy

>>42078206
I think you start at 6x1 for the pump sets in this one? I don't remember.

Is smolov jr worth it for the press? I want that bw press (80 kg).

>>42078186
This is the one off T-Nation.
https://www.t-nation.com/training/hepburn-solution-for-strength-and-power

Power phase runs 8 weeks, Pump phase runs 6 weeks. I'll probs fuck with pump phase to make it run the same duration.

>>42078058
def maintain. Unless u are a noob you are gonna be in trouble strength wise with such a cut

Tfw post power clean trap doms

>>42078325
Shouldn't i keep cutting until my strength suffers though ? I'm not a noob but I haven't lost any strength yet

>>42071828
well done

>>42078217
you fight your inner worries during dreams

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>>42078074
135/110 22222222 667
105/85 22222222 667
165 10
21,25 677

160/125 22222222 666
75/65 22222222 666
42,5 666

this is how i kept track of it and these were my statistics when i stopped

>>42078081
how does that happen ? i've had lower back pain from rows but even like that bench never hurt me

>tfw rows make me snap my spine
>no other lifts do this
>when I get into proper position it hurts
>when i have shit form it deosn't hurt

Might soon lose my v-card lads

How do I look as lean as possible in a week? Water cut?
Idk wtf to do

>>42078977
>he wants to water cut so a slut he won't remember
This is why you've been a virgin.

>>42079045
Teach me how 2 be chad pls

>>42079050
Just be yourself.

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>>42079060
Thanks

>>42078081
>>42078744
the arching does it

I have a bulging disc in my lumbar and I cant arch beyond the natural arch of my spine. Make sure to decompress your spine after benching if you want to avoid back issues doing this

Sean if you fly me over to Canada I will wrap my mouth around your butthole and swallow your poo

>>42080240
I look identical to Esme

>>42080249
do you have a penis?

>>42080320
I guarantee, if given the chance, you'd fuck Esme

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98 minutes

>>42080320
Post face

>>42075111
My front squat looks great , there's just something about it on my back which fucks me up. Maybe it's a pattern thing.

why does my neck hurt sometimes when doing ohp

>>42080352
Absolutely Mr "eighty five" would (be so lucky).

It's either a total lie, in which case he would. Or it's not and he has no standards and would fuck holly mangold!

>>42081117
your form is bad

>>42081264
I'm meeting some cutie Asian chick in London soon to fuck
Is this retarded? I only know her online.

>>42081333
>Is this retarded?
Yes, haven't you heard about the super gonorrhea going around? Time to start a committed relationship, brah.

>>42081333
you're getting catfished by a trap
dont do it dude

>>42081601
I'm fairly certain its legit. She's got beautiful blonde hair, and this gorgeous Brazilian accent. Almost sounds robotic!

Was at the family cottage this weekend. Got to play around with the log I made this easter. Highly suggest making one for yourselves, it is a fun project and very fun exercise.

https://www.youtube.com/watch?v=9XgZIjiTU7s&feature=youtu.be

>>42081861
If you were eating Esmeralda out and she farted in your mouth, would you enjoy it?

>>42081882
What would you do if she raped you?

>>42081908
Nigguh u gay just admit it trap lover

>>42082150
I hope you're not implying she has a better jaw than you
All my keks Sean you chinlet

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My conditioning is shit since the only >sport I had been doing before I started to train was archery.

How should I increase my work capacity without much interference with my powerlifting training? I am doing the TM right now and plan on sticking with it for a year or so. I was thinking hill sprints with increasing volume on Monday and some kettle swings/burpees/box jumps on Friday?

Anything long distance is out of question for now, 2km run is a near death experience for me.

Pls halp lads

>>42082253

REP ME

>>42082268
Just slowly increase time or distance or rounds every week or two. If you're not going long distance multiple times a week you should be fine desu. Brian Alsruhe has some pretty fun conditioning work in one or two of his videos. My favorite is front squatting to Flowers by Moby.

>>42082268

If you give sean rep everyday it will increase your work capacity

>>42082321
What do you do for conditioning?

12oz pickups?

>>42082303
Ok, thanks. I guess I'd cut down on the conditioning work in case I stop progressing on ID.
Is that the song which is basically a chorus the whole time and the colour green is mentioned often? I had a Moby mixcd and I am sure it was on it.

>>42082526
Brainlet

>>42082522
high rep unweighted squats onto brazilian hobbit dick

>>42082535
Yeah, Green Sally up, green Sally down. Go up when he says up, down when he says down. It's like 28 squats, mostly paused, in 3.5 minutes. Haven't gotten through the full thing yet with 95 lbs.

>>42082538
>Porjection
Brainlet

Can I get a formcheck? This was my 4th Single of 5 with 122.5kg/270lbs. Felt heavy af Bodyweight at 90kg/200lbs https://youtu.be/CjRQ6YMrVQQ

>>42082754
>form on bench
nigga like touch your chest and lift the bar, how hard can it be

>>42082655
Lol, aren't you like, p strong otherwise? Half plate fronties seem really easy honestly

I'll give it a try and report.

>>42082754
terrible form

>>42082754
>elbows pretty flared
>didnt look like your back was tight/scapula retracted, but I might be wrong
>little arch and lower body tightness. probably not getting much leg drive

>>42082804
180/142.5/215, just don't have the endurance for that shit man, longest I've lasted was like 100 or so seconds.

>>42082804
>fat retard
>strong
only his bench is decent because he has midget arms

>>42082809
can u expand on that?

>>42082823
Yeah I get that, my endurance is shit too. I am probably overestimating myself.
Totalling ~80kg less, but 40 of it is bench :(

>>42082836
6' wingspan at 5'9 my dude

>>42082848
Don't go higher than 1 pl8 on them, they're harder than they look

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>>42082836
>>42082853
its because of his big tiddies reducing ROM

>>42082820
honestly it feels like im super tight and have a pretty good arch, but apparently i dont

>>42082869
absolutely disgusting cant belive people listen to this retard (even though he calls himself a retard, literally)

>>42082876
maybe its the angle and loose shirt. your arch looks pretty small lad

>>42082823
B-but how? How is it possible to have those numbers dude?

>>42082901
>bullying
STOP THAT

>>42082908
are you memeing? its not that impressive

>>42082925
I mean, my squat is comparable, but my other lifts are complete shit compared to yours.
185 / 105 / 170

>>42082869
>Not my arch
Thanks for reducing me to my beautiful tits ;-;

>>42082908
I'm good at benching. Here's the meet vid https://youtu.be/HLNrXRDf8eE

>>42082951
he benches max grip with his midget arms so his rom is 1 inch

unfortunately max grip doesnt promote muscle growth so in result he looks dyel and obese

>>42082876
>arch
>>42082904
>arch

Only arch enough to protect your shoulders. At your level, get stronger instead of figuring out how to cheat ROM just to feel stronger.

>>42083000
>. At your level, get stronger instead of figuring out how to cheat ROM just to feel stronger.
bbbbbbbbbbbut muh technique

>>42082991
Since when is a 6' wingspan midget arms? I look obese because I am obese lmao.

>>42083009
>technique
The word people say when they're scared to keep working hard

>>42082981
Wow you squat so deep. Can't wait until I can bench 140kg..

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>4 days of binge drinking and getting sunburned, no lifting

think i'm just going to go full throttle into a deadlift day. wish me luck and no snaps

I need power for my squats tomorrow morning

pls give me (You)s so that I can make it

>>42083100
(You)

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>>42083100
good luck lad

The talentchaddery is off the charts today, lads.

>>42083013
here are some factors why your bench is decent and the rest is shit

fact is you have great leverages for the bench
1. midget arms
2. obese torso
3. max grip
4. huge arch

these 4 points give you good leverage and decrease the ROM by a great amount in total

>>42082981
You squat way too deep, have you tried going heavy without lifting shoes? Might reduce your depth a bit.

What weight class?

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>>42083110
>>42083138
thanks brahs

>>42083192
>1
Literally incorrect, 6' wingspan isn't even close to midget tier
>2,3,4
Definitely, but I actually started off way better than most beginners with a fairly close grip and no arch

You can't attribute it only to those factors because I have 22.5% femurs and I'm fat yet my squat is garbage.

>>42083244
Widening my stance helps a lot, but I can only widen it so much without wrecking my hips since I pull sumo. I can't squat without squat shoes, I valgus like a motherfucker in flats. Weight class is 105.

>>42083244
its not the shoes he divebombs so he can bounce back up

a simple fix for anyone who does that is to control the weight down to depth and then explode up

>>42082951
how is ur bench so fucking weak lmao

>>42083259
Fuck meant for
>>42083227

>>42083267
I do my best to control it, but I still go too deep even with something like a pause squat.

>>42083227
Jesus the butthurt in this one.

The guy has fairly long arms and his arch is nothing special.

Are you a lanklet with a sub 2pl8 bench or something?

>>42083259
>22.5%

wew lad. I thought mine were small at 25%

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>>42083227
>142.5 bench at 105
>decent

>>42083293
>Are you a lanklet with a sub 2pl8 bench or something?
not him but this is me

d-delete this

tfw over 2m tall

>>42083259
I dont believ that your wingspan is 6'

plus your squat is garbage because your form sucks. your quads are weak af look at how you goodmorning'd those ''squats'' up

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Can deadlifts cause pic related ?

>>42083293
Still more than the vast majority of plg can manage though, for whatever reason

>>42083294
It doesn't help me at all though ;-;

>>42083302
102.78****

>>42083315
>Don't believe
Good thing the truth is the truth regardless of you believing it

>Form sucks
Been working on it, my quads aren't too bad actually. And the only one you can say I actually good morninged (minorly) was my third attempt

>>42083350
>. And the only one you can say I actually good morninged (minorly) was my third attempt
if your quads were strong that wouldve not happend at all

and you did that at all 3 attempts just less at the previous ones look closely. With 22.5% femurs thats actually terrible the leverage would suck balls doing that. if you had a layne norton 40% femur tier build then yeah okay

>>42083350
Yeah, i've been told the average wilks on plg is 300 or so.

You are doing a slight forward lean on all of them actually, i think the fast drop might throw you off a little.

CHAD gets his qt GF to SPOT him while he benches 365

>>42083350
>when you realize if your skills test goes how you think it will, your bench wilks will only be 1 point behind FR's :^)

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>>42083383
>wilks
>relevant in the jungle

pick one

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>>42083286
It's not even heels flat, or done with commands..

>>42082981
Who's that cheering for you, your mom?

>>42083522
has your dad ever been to one of your meets sean?

>>42083595
Wouldn't want to ruin your scared weasel faggot streak

>>42083346
theoretically yes.

but even with catback form it's very, very unlikely. that kinda fracture should be more common with a squat imo

>>42083595
to make him proud

>>42083372
It's a process. Compared to how they were for the two months prior it's practically non existent.
https://youtu.be/M_KcAf0PzTo
https://youtu.be/BxSvGjC6ANU

>>42083381
I was referring to my arch actually. I'll try to slow my descent a bit more the next couple weeks.

>>42083383
>Skills test
>Counting
Pick one

>>42083460
Y-yes. My mom and a friend of mine. And some other people too.

Anyone have experience with Metal belts? Want to get heir stiff (13mm) belt from barloaded. Opinions?

is this true?
>>>/int/76989372

>>42083663
Decent belt for the price, Feels a bit sloppy after a year or so.

If you want a stiff belt that will last for ages I would suggest wahlanders or sbd if you like levers.
Both cost about twice as much as the metal belt though.

>>42083616
Why the fuck did his vertebra break ? I thought deadlifts would cause a disk to hernite , not this.
Also, what do you think he did wrong ?

>>42083626
>Y-yes. My mom and a friend of mine.
Nice, my mom hates me and hates me lifting even more :(

>>42083742
have inzer 10 mm. Really happy about it. just want to test the market. Just go with 13 mm inzer belt or is it even worth it if you already have a 10 mm?

I want my Deadlift progress to continue.
basically i started in feb 16, ss, gslp and phul, my dl got stuck at 125 x3 back in Nov, then due to illness and starting a job, my strenght plummeted.
I deadlifted like twice in 2016 up until march, 5 weeks gym hiatus, still deadlifted very rarely due to often skipping the second lower day.
I've been on a new routine for the last 3 weeks, I now DL twice a week, once for "volume" and once for strenght
I've pulled 100kg x7 on the 21th of June, 105x8 25th, 100kg on the 28th, 110 x8 2nd July, again 100 on the 5th and 120kg x5 today.

Today 120 wasn't too bad, I didnt do more because my hands got real sweaty, dont think my grip wasnt gonna fail at least for a couple of reps
should I try 130 or 125 next week? I feel like 125 was also much of a mental barrier for me, seeing how I just couldnt get through it last year.
But it was mostly about my grip failing and I've been working on it.
I'm also afraid of trying 130 and failing hard, without a belt

I guess also what's a good belt, I heard the "soft" cheap ones that arent all the same height arent that good

ok so i am using the c6w accessories on nuckols 3x bench, and for the shoulder excersise i usually switch off between ohp, seated dumbell, and lateral raises on those 3 days. should i only pick one? i mean i am still progressing with shoulder stuff.

>>42083786
also I'm using 531 on all my other lifts, but seeing how behind I was with the DL I just went LP, adding weight every time.
Any DL program you guys recommend? 531 seems just a tad slow

>>42083777
Never tried an inzer belt so can't say, find somebody who owns one and try it out I guess.

>>42083522
trapys voice was cuter

https://www.instagram.com/p/BWVxurXgkC_/

>>42084125
nice GF you fucking NORMAN REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>42084125
>gf giving you a lift off
>ig sluts complimenting your ass

imagine being this much of a chad

am I being retarded or does 3x int high not actually have any progression??

your max doesnt go up each week like the medium volume, and the week 4 amrap puts your e1RM at the same weight as the max your initial max???????

>>42083383
God I can't stop thinking about how Chad Wesley Smith and Marisa Inda have sex

>>42084294
Roids make your sexual organs stop working

>>42084306
No they don't if you're not a complete retard
t. USPA lifter

>>42084337
Then explain why they don't have any kids, Marisa is like 30 already that's when women start to dry up.

>>42083346
That pic is of a dog's tail. That whole thing was an Internet hoax

>>42084354
Gear can affect fertility, but that's different from being able to get hard
AFAIK they both have kids from previous marriages/relationships

i'm overtucking my elbows on bench press and have trouble flaring them
any cues for that?

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went better than expected


>288/635 single
https://www.instagram.com/p/BWV2OnSnA1E/?taken-by=norsefat

>265/585 set of four
https://www.instagram.com/p/BWV3NYMnThz/?taken-by=norsefat

>>42084517
https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit?usp%22%20target=%22_blank#gid=0

go to the bench page. Read the elbow positioning article and video

https://youtu.be/Uh7gs4q5FKY


ESTROGEN AROMATIZES INTO TESTOSTERONE


BEING GIRLY BOY=NATURAL TESTOSTERONE BOOST=PERFORMANCE IN THE GYM

Discord is down so come post in my new thread
>>42084850

>>42084850

>>42084850

Fresh bread

>>42084868

>>42084868

>>42084868