/plg/ powerlifting general

Nice thabkz

do you guys ever isolate obliques?

>>42108728
yea i do like one thing for it during ab workouts at the end of lifts

Is it cool to put neoprene knee sleeves in a washing machine if it's on cold?

I'm bored and can't really sleep

I have nothing to watch -:;-;:-

>>42109300
watch anime

>>42109354
Kindly fuck off

What's a good mild laxative to integrate in my diet? I want easy shits.

>>42109285
ya i do that all the time
30 degrees celcius
15 minute plan

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>>42108524
GUYS

THOUGHS ON SHEIKO intermediate programs, also how to improve them

when will ohp replace bench?

bench is so fucking boring to perform and watch

how many times should i be ohping per week?

>>42109648
OHP or push press should be added in addition to bench to make upper body strength a greater part of your total. Right now bench is a joke since squat and deadlift contribute so much more.

Push press might make the powerlifting crew uneasy because muh speed, but OHP itself just gets into lean back standing incline bench meme territory.

Any protein powder recommendations? I've used ON in the past, and it was ok if you got the right flavor (chocolate or vanilla). Lots of clumping, though, and "non-standard" flavors tasted like ass.

>>42109469

Eat fiber, dude.

>>42109648
>>42109748

OHP is high-risk, because people end up leaning back a lot and snapping stuff. Also, it's pretty low weight. I would love to see it put in, though. I think they tried it in some feds way back by having it up against a wall like they did with the strict curl.

>>42109692

Depends on how important it is to you. I train it twice, just like I do bench.

>>42109836
Go to the /fit/ archive and read one of the thousands of my protein threads and pick the popular flavor.

>>42109836
>I think they tried it in some feds way back by having it up against a wall like they did with the strict curl

I know the way Rip does it in his competitions (which are squat/OHP/deadlift) has a limit on how far you can lean. Something like the shoulders cannot pass the plane of the buttocks. Leaning beyond that is a no lift. Not perfect, and it advantages people with huge asses, but it stops people from doing the absurd leans that caused Oly lifting to drop The Press (tm).

>>42109648
When will muscle cleans replace deadlift?
Deadlift is just so boring to perform and watch.

>>42109390
reddit

>>42109871
Deadlift will always have a place because powerlifting is obsessed with maximum weight and the deadlift lets you put the most weight on the bar.

Strongman has continental cleans, those could be fun in PL.

Why are powerlifting squats so fucking shit?

Nobody cares if you can load 700lbs on the bar if you shake like a tree in the wind and look like you need to take a foul shit

Go watch oly lifters squat

>>42110035
>go watch guys who whip a bar so hard it becomes an inert object taking off 10% of the weight
Gee whiz

>>42109469

>easy shits

you mean norman khans?

>>42109748
Seal rows would be pretty funny to see people attempting 1rm on
Plus, they wouldn't be too limited by the previous lifts, and would be a fun usage of the big backs that most powerliftmans work hard on

>>42110109
better than ego lifting with horrific form

>>42110127
Instead of talking about poop can you give me lifting advice?

What are your personal bests in the squat the bench and the deadlift?

What can I do and how long will it take for me to be as good as you are Sean?

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>watch Joey flexx podcast with Sean Noriega
>he starts talking about his gfs performance at worlds
>almost think I can feel what love is like
>I'll never feel this myself in life

>>42109532
pls respond

anyone have that wheel of fortune pic that says eat more. kthx.

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>>42110964

>>42108524
what's plg's opinion on texas method/madcow??

Im intermediate fat fuck currently on C6W, making good strength gains and will start cutting slowly after i'm done, that plus the fact that my fall semester would start very soon made me feel like i wouldnt be able to continue with 5 day/week training.
Ive looked into texas method and saw that its very low on volume.

What's a good intermediate program with 3-4 day a week session with moderate-high volume to run while on a slight calorie deficit?

Keep in mind i bike from class-home-work so i do have plenty if cardio

>>42110735
I made good gains doing sheiko and I added supersets for curls/lateral raises/DB rows. I think it's also a good idea to add an extra 4th day to do some moderately easy upper back, shoulder and bicep work.

>>42111010
TM and madcow are not moderately high volume. Pirate the sheiko app and do the babby volume programs.

What is the main fucking SS template? I can't check on my phone right now but every where I look, the main phase is different, e.g. Some deadlift on same day, others cycle through.

I'm sick of being weak and just want to stop program hopping.

>>42111114
That's because there are different phases.

Phase 1:
A: Squat 3x5, Press/Bench 3x5, Deadlift 1x5
B: Squat 3x5, Press/Bench 3x5, Deadlift 1x5
Press/Bench alternate
AxBxAxx,

Phase 2:
A: Squat 3x5, Press/Bench 3x5, Deadlift 1x5
B: Squat 3x5, Press/Bench 3x5, Power Cleans 5x3
Phase 2 starts when deadlift is heavy enough that training it twice a week with progression is too taxing.

Phase 3:
A: Squat 3x5, Press/Bench 3x5, Deadlift 1x5/Power Cleans 5x3
B: Squat 3x5, Press/Bench 3x5, Chins
Deadlift/cleans alternating. Also around here you start increasing the weight of squats only twice a week, with the middle workout being a light squat day.

>>42110438
Form does break down occasionally during maximal lifts. Welcome to powerlifting.

>>42111010
>>42111077

Raf pls go you creepy brazilian midget

>>42111114
It's really worth it to purchase the book

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deadlift has been down (or so I thought) like 20-30lbs for a while during this cut, had a hunch that maybe my grip was failing me in a weird way where it wasn't clear it was actually my grip but the bar speed was getting slower anyway

threw the straps on, instantly got that 20-30lbs back and felt really solid

>>42109748

>but OHP itself just gets into lean back standing incline bench meme territory.

Considering the unspeakable faggotry that already plagues bench press with regards to arch and particularly grip width rules, not the mention the retarded standard of waiting for the Press command mid-lift, why is that such a problem?

As long as the knees don't flex, what does some layback really matter?

>>42111798
It never stops at some. They should just make behind the neck press a powerlift and call it a day.

>>42111010

Texas Method is great if set up right.

Straight TM squats (5x5 volume day, 2-3x5 easy on Light day, and 5RM or 5x1 on Intensity day) is generally enough to drive your squat up.

Bench, and OHP if you're doing general strength training and not specifically powerlifting training, need accessories tacked onto the end of workouts to build the volume needed to keep progressing. For example, as powerlifting training, I'm 5x5 bench press on Monday, with dips 5x8 and curls 4x10, ideally with only 2-4 minutes between sets, after the core barbell stuff is done. Then do close grip bench on Light day with about 2/3 of my max bench 3x8 after everything else, and do 3-4x10 curls on Intensity day after S/B/D. Progress, FINALLY seems to be occurring.

Generally, it seems to me that squat progress on TM will drive deadlift progress for the most part, so I don't do a lot of pulling volume. 3x3 speed deadlifts with about 3/5 of my deadlift max, increasing weekly throughout a training cycle, on Mondays, and 3x1 competition deadlifts (conventional, for me) on Friday, starting at 90ish% and increasing weekly.

Squat driving deadlift is me speaking as a femur-let with a weirdly strong squat compared to everything else. 5x5 with 485 lbs on squats will drive pretty much everything up. If you have long femurs and not such a great squat, more pulling volume may be required to keep progressing deadlifts.

All that said, TM is pretty difficult to sustain on a cut, especially if you're doing regular cardio. I had to drastically drop the volume during rugby seasons back in college, because it's just not possibly to run ~5 hours per week, with other dumbasses crashing into you, and do a full TM load.

>>42111165

This is more or less correct, though I'm pretty sure Chin ups are included at every phase on every other workout, as a standard.

And first phase should be two weeks, tops. It's just to get you used to simply pulling weights before you start power cleans.

>>42111843

You can only lay back SO MUCH without flexing your knees. If you insist that knees say locked, it won't end up looking like the world's Most Swole Limbo Contest.

>>42111213
>cant perform the lift correctly without looking awkward and horrible and a fraction away from injury
>just do it anyway because ego numbers

>>42108524
https://www.youtube.com/watch?v=-yF47N6mDzg

can someone explain to me what exactly a row accomplishes that a pullup or a chinup does not? i have rows programmed in but they never feel like as good of a back workout as if i had just spent that time/volume doing pullups instead

>>42112169
>when your life is so sad you've got to try and bait on a moose chasing discussion forum

>>42112747
traps

>>42112747
Rear delts and traps. Rear delts are in a position where they don't have to work that hard in pull ups.

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>tfw will soon be 24
>tfw realize I am getting old as fuck
>tfw realize time is running out for getting my life together and getting a gf without microchimerism
FUUUCKK

>>42109526
you can also do cold cycle at 15 mins

>>42109648
go compete in rippetoe's meme federation so you can be happy

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>>42112169
because oly lifters will never push themselves to the point of injury right :^)

Weighed myself this morning at 94,3kg. The cut is coming along nicely, down from 99kg. Was aiming for 90kg, but I think I might need to go lower.

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>>42113300
fuck

>>42112867
>microchimerism
ihad to google this shit and then i remembered when i got my ex pregnant, the babys blood attacked her or something?

thats actually sick as fuck, i impregnated my girlfriend with some kind of killer fetus that was trying to rek her shit, that's why we sent that lil nigga to hell

>>42113300
>sometimes people injure themselves when competing for olympic medals
Jeez, who'd a thunk it?

>>42113373
>cant perform the lift correctly without looking awkward and horrible and a fraction away from injury
>just do it anyway because ego numbers

Does powerlifting mix well with boxing ?
I'm gonna do thai boxing three times a week and powerlifting three times a week too.
I want to be decent in both sport, maybe compete a little.
I'm just afraid for my shoulder joints, do you have any advice for me ?

>>42113384
Yeah, except his form is stellar. His elbow gave out with 430lb above his head during the olympics. Oooooo, oly lifting must be so dangerous.

>>42113392
no, it mixes better with grappling

Almost everything bad that could have happened in the past 12 hours just happened

I'm now worried about the last thing...

I just had explosive diahreeha and its running down my balls

>>42113300
his coach just gave up on him after that

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As you can tell by the diahhreha shit stains. This one came out with quite the propulsion

>>42113415
I know what you mean, but can I still mix both without being disadvantaged ?

>>42113678
I was about to jerk it to porn. Now I lost my will to do so, so I will go outside instead. Thank you.

>>42113511
bring trappy back

>>42110035

Oly lifters look pretty when they squat because they don't squat as heavy as powerlifters, because powerlifters are, apples to apples, stronger than Olympic lifters.

So I overreached to shit on my TM split and failed even the easiest of sets last week.
I had to take a 5 day hiatus from lifting, but I heard that's a good idea in this case.
I'm gonna continue with a deload from monday but the thing is I still have 2 days to train this week.
Should I do volume or intensity?
I'm guessing volume

>>42113852
How old are you?

>>42113868
19

>>42113852
overreaching on the shithouse program that is TM? wow i'm real surprised

>>42113883
Was a retard and started without deloading my LP maxes.
Still made great strength gains

>>42113877
I don't understand. How are you overreaching on a routine where the entirety of the volume you do is 1x5rm, 5x5 @ 70% of 1rm and 2x5 @ like warmup weight in one week for squats? Bench volume is half of that and deadlifts are l just 1 set.

>>42113913
Adding 2.5kg to your 5rm weekly is not sustainable for long without deloading before
Also, I'm not doing that template

>>42113932
That's not overreaching then, you're just not progressing as fast as you're adding weight to the bar. Also you said you failed the easiest sets of the week, which I took to mean the active recovery day.

My guess is you're doing the a version without active recovery days and you're trying to do 5x5 with 90% of a 5rm you should have stopped on the 4th rep. Even if your 5 rep training max is 5 or maybe even 10kg higher than it should be there's no way you'd be failing a 5x5 if it was with 80% of your 5 rep max.

>>42113966
I should have phrased it better
What I meant to say that I'm failing sets in ways I shouldn't be
For example I did 160kg x5 deadlifts relatively easily but next week I could barely lift 162.5 for 1
I would have just called it a bad day, but it happened with other lifts too.
Google says I'm probably overtrained

>>42114008
You're not overtraining on TM. It's definitely something else. Could also be psychological. Deload and you'll be fine. Maybe add volume to speed your progression up.

>>42113795
So nice to finally use the built in filter feature.

>>42113478
Sean put your name on you sorry sack of shit so my filter works

That explosive Norman Kahn has left me with a poopy stinky curry Indian butthole :(((

>>42113678
>>42113684
I failed, I jerked it to porn afterall

>>42114154
Thanks mang, will do
I was already thinking of doing 5x7 or 7x5 with lighter weight instead of 5x5

>>42114463
why dont you just do 5x5 at normal weight?

also have you given a read to lascek's writings on TM?

>>42114008
Dear Master Sean,

I politely request you explain the humorous concept behind the "Norman Kahn" bowel joke, as I am unaware of the origins of the name.

Yours sincerely,

Anon

Alright, time to lift again. It's been almost two weeks of no lifting.
The worst part of coming back is realizing how weak you get in such a short time.
But the longer I wait the worse it gets to let's go

>>42114516
topkek100 stinky smelly currynigger, get the fuck off my board

>>42114470
I'm doing 5x5 at 90% so that's normal weight
I've only seen the chart and according to that I should add volume

>>42114565
It is interesting that Justin Lascek on his 2 ebooks wrote that in his coaching career/pers experience has never seen lack of volume, but always too much volume, as a cause of failure of intensity.

>>42114565
>5x5
>90%
wew lad

>>42114581
It's of 5rm not 1rm. Probably. That's what it is supposed to be at least.

>>42114581
90% of 5rm dumdum

>>42114638
>>42114646
>americans in charge of making programs
Why not just say ~60% then?

>>42114661
Because the program operates with a new 5rm every week, so it makes more sense to calculate it from that number.

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>that guy who wears a /training to beat goku/ shirt

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>>42114709
>walk in the gym
>SHINE BRIGHT LIKE A DIAMOND

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>>42111910
> it won't end up looking like the world's Most Swole Limbo Contest
kek
>>42113300
>3 red lights as he leaves the platform
i know they have to give them but god damn its kinda funny somehow

>>42114460
sean please

bring her home!

>>42113392
train all delts seperatly, do juggernaut method 2 or 3day template with assistance exercise ws4b(in the book) or chads own assistance+shoulders(also in book).
the assistance are for autoregulation if you are tired do the minimum amount and if you are high as fuck do maximum. instead of asstiance dips you can do 3x3 jump push ups.

>>42114661
Because working off of the percentage of your 1 rep max is tremendously flawed

>>42114889
Powerlifting is about performing a max lift.

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>>42114727
>walk in the gym
>RA RA RASPUTIN

>>42115006
I never said it wasn't.

But working at percentages of your 1 rep max is a deeply flawed way to train unless you are a beginner and which case it really doesn't matter because you're going to get stronger regardless

PL3s are so ugly and the heel is so small REEEEEEEEEEEEEEEEEE. why cant red adipowers be on sale instead

>>42115288
>red adipowers
full black are nicer but never on sale too.

will have to stick to the white ones.

>yesterday morning weigh 216.6
>within 24hrs I shit 5 times and am kind of dehydrated
>Lethargic and didn't feel like eating too much
>this morning weigh 213.6
So we just carry 3lbs of shit with us at all times?

>>42111165
Thanks, is it alright to jump into phase 3 if I'm not a complete beginner or should I just start at phase 1? If phase 1, 2.5kg/session for deadlift?

75kg
65kgx5 bench
50kgx5 ohp
135kgx5 dl
90kgx5 squat

>>42115904
Pretty sure we carry quite a bit more than that.

>>42115914
Damn so if you can lose 6 or so pounds just from a water cut, then using a powerful laxative should get you another 5lbs

what athletic shit can I do on rest days that won't hinder my strength gainz?

thought about doing something dynamic like tricking, but not sure if that's a good idea

>>42116064
I run 3x a week. I only run a maximum of 5k though. It hurt my performance at first, but now a few months in, I'm seeing huge benefits in conditioning and stamina when lifting.

Tricking one or twice a week won't kill you either xx

>>42116113
heh running
Used to run almost every day before I started lifting and I was a skelly, so I have some fear of it now, but that was like 10k a day at least

might do tricking because it's more fun

Anyone here ever deal with femoral acetabular impingement?

It's usually a recurring thing for me on one hip. Not sure if it's cam or pincer but I doubt it's from a degenerative or dysplasia issue. A visit to the physical therapist followed by maintenance mobility work at home tends to clear the pain and increase muscle activation quite effectively, but this time i went through some trauma that undone the work my PT has done on me.

I was wondering, is it safe for me to mobilize my hip capsule quite soon after the trauma, or should I wait a bit before doing anything.

>>42116159
Go back to running, just don't go as far I guess, but perhaps work on increasing the average pace of your runs.

If I missed some prescribed reps on nuckols 3x int bench, should I just continue on as normal or is there something particular I should do? Pls no bully.

>>42116221
Get a new program

>>42116221
w3d1?

>>42116257
That's the one

>>42116257
How did you know? Instead of 4x8 with 75% I got 8, 7, 5

>>42116275
>>42116305
its the hardest day in 3x int bench. continue as normal and try harder next cycle. only 5 reps on the last set is pretty shit tho. probably should have rested longer between sets

>>42116257
>>42116275
>>42116305
This day is fucking joke, but I still did it.

>lift
>work a bit
>move furniture for 3 hours
>cut and install vinyl flooring for an hour
>run for like 5 minutes
>feel like shit the next day

I mean I guess people who do manual labor every day and lift adapt. I wonder if lifting and doing a manual job, and then transitioning to an office job, makes your gains shoot up.

>>42116473
>This day is fucking joke

its exactly as hard as it needs to be you retard

>>42116479
sounds like youre not eating enough or something lad. you should have been able to recover fine from all that

>want to do SS to go from 1.5pl8-3pl8 squat but recently everyone on /fit/ and r/fitness has been shitting on SS

>mfw

>>42116577
SS is the best beginner program, fuck leddit and the rest of /fit/ desu

>>42116577
no one on /fit/ outside of /plg/ and no one on reddit outside of r/powerlifting knows a thing about training

>>42116577
I've been on /fit/ for coming up to 4 years, I'm a major GDE who has struggled to progress on almost every program I've ever tried.

The strongest I ever got was when I ran SS.
Fuck I love that program.

>>42116592
I heard u was talking shit about sheiko's beginner program

Im currently travelling and staying in bumfuck hicktown in the middle of nowhere.

Ive managed to find a gym but it's an old olddd metal and iron gym from the 60s with only 1 functioning incline bench, no squat rack and hex bar for deadlift.

If all i do is hex/trap bar deadlift, incline bench press with some accsssory for the nexf 4-6 weeks, how much would my gains/numbers suffer??

>>42116780
Kill yourself you Hobbit looking Brazilian faggot fake tranny

>>42116857
Why do you keep posting this and what does it mean

>>42116857
Wait, are you talking about trappy? He's the biggest SS shill of them all.

>>42116872
There was a poster called trappy-chan who appeared as a namefag early 2016. This poster was a know it all cross dressing faggot that nobody liked but posted every day anyway.

Turns out however that the pictures of "trappy-chan" were fake! It was actually a hobbit from Brazil pretending to be his friend who is just an ugly looking girl.

Then he killed himself after being exposed

How does it make you feel knowing you killed a man who just wanted to help people get big and strong?

He killed himself because of you guyz

>>42116384
I thought the point was to keep rests fairly low as it says in the partner pdf

Off to attempt day 2 now

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>>42117173
Fuck him.

Here is a list of sins of our friend Trappy/Haino/Raffy:
>used pictures of an ex girlfriend without her permission to pretend to be a girl
>lied about being a trap for???? attention? because he was a homosexual?
>was an argumentative cunt about anything that tickled his narcissistic personality disorder
>he was involved in a gay internet love affair with Sean, including exchanging dick pics
>he claimed that he was working with Greg Nuckols on CUTTING EDGE lifting research
>he shilled Sheiko to everyone, breaking everyone's dick in the process
>he went on crybaby rants, threatening to kill people, then playing the victim
>he groomed and attempted to sexually molest a minor (Frog)
>he lied about his education, coaching experience, and most everything else
>he was a weak piece of shit who yanked his deadlifts
>he looked like a hobbit, but uglier
>he spammed links to Sheiko more often than Sean talks about his Norman Khans
>he brought all his homo fanboys to PLG

Fuck that hobbit bitch

>>42117238
That's one thing I like about Sean

The sheiko templates post was super fucking annoying

But I can see a Norman Kahn post every day and I don't get annoyed. I just chuckle and move on.

Will I get banned if I test for DMAE (dimethylethanolamine)?

if I do sumo usually does that mean conventional counts as a variation in my case? :^)

lads due to new job and moving to new city I dint train in 3 weeks coming of a year or continuous sheiko. how much should i adjust my working numbers next time i step in the gym, considering it will be 1 month pause by then.

>>42117401
10% deload on all lfts

>>42117410
all right.
some people say that a break like this does wonders to your deadlift. should i expect any surprises, or i'm just gonna be weak as shit?

>>42117401
I wouldn't recommend stepping right back into sheiko. You might want to just do some light volume for a couple weeks.

>>42117508
or just run c6w once :3

>>42117508
>>42117540

the 3/4 day sheiko programs have rly easy first couple of weeks. i know in the 4day program you mostly do front squats and partial deadlifts and its a breeze in the first month. well maybe except for the bench which is murder. but its totally manageable imo.

i have my reserves about the c6w program. dunno why to be honest as my best gains came from a fucking madcow cycle lmao.

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>>42108524

powerliftin cucks

>>42116799
You can't grab the barbell from incline bench and use that for deadlifts? If you can, just do a bunch of variations to make up for squats. Also you can press and row if you can use the barbell.

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Hello. Would you lifting friends be kind enough to share what you believe to be the best video guides on lifting form for the compounds in SS? I want to have a form checking day tomorrow as the weights are getting a bit much for me to do comfortably.

>>42117450
Deadlift is less technical than the other lifts so I find it depends on the situation. Sometimes a break does wonders but if you're already in top form you're probably going to be undertrained when you come back.

>>42117790
http://startingstrength.com/

GTFO you weeb bitch. Come back when you've filmed some lifts.

can rack pulls be done for hypertrophy and dl gains? like a few sets of 8-12 with a decent weight?

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>>42117890
I intend to. Thanks.

>>42117944
Rack pulls shorten the ROM and allow increased loads.

The shortened ROM is not conducive to hypertrophy because you don't have much time under tension.

Deficit or Snatch Grip would be better for hypertrophy, Rack Pulls for overload.

>>42117238
Raffy/Trappy also used to ask himself questions to answer all the fucking time.

>>42118053
ah, makes sense, thanks buddy

one more Q (which might sound dumb but I am dyel)
does snatch grip dl make sense if I do sumo regularly and not conventional?

>>42118081
If you pull sumo (shorter ROM), then ANY conventional pulling variant is going to benefit you.

>>42116577

The running theme with everyone on /fit/, particularly outside of /plg/, is that they're retarded weaklings. It's hard to tell whether disliking SS as a novice program is why they're retarded weaklings, or if they're retarded weaklings because they dislike SS as a novice program.

They're also a bunch of chronically insecure dipshits trying to reinvent the wheel to massage their egos instead of just doing the thing that always, ALWAYS, works when done right. They've never read The Book, just some barely accurate workout list, then make up a bunch of terrible arguments against SS when they don't even know what they're actually arguing against in the first place.

>SS doesn't have enough volume
It has plenty of volume to drive progress in novices, that don't need and probably can't even handle large volume workouts

>MUH UPPERBODY
SS has a dedicate "upper body" lift every fucking day. Two of them, on days you do chin ups. Anyone who says chins up are not part of The Program hasn't read the book and is to be ignored.

>I stalled after 3 months!
Well, it IS a fucking novice LP, and you probably didn't eat and sleep enough to do any better. Anyone excepting SS to carry them to a 4PLAYTx5 squat is insane. SS, like any sensible novice LP, is designed to develop the greatest amount of strength possible while linear progression is still possible, and it does that better than faggy 5x5 programs and programs with a bunch of bro-tastic bullshit "accessories" tacked on.

>>42117790

You know Rip has a bunch of videos on YouTube about how do to the lifts in SS, right?

IMPORTANT

http://www.strawpoll.me/13418804

http://www.strawpoll.me/13418804

http://www.strawpoll.me/13418804

>>42118176
thanks, I will then do snatch grip for eights, like 60% of my max on sumo or something

>>42118176
Not him but I do
>chin-ups
>power cleans
>sumo deadlifts

What will I benefit from doing pendlay rows?

>>42118392
Pendlays will give you a moderate stress horizontal pull, which might benefit you, depending on how hard you go on powercleans.

>>42118409
I currently do 5x3 power cleans. Usually I'm absolutely exhausted afterwards. Do them once or twice a week.
Eventually I'll do more sets when I plateau.

I am worried about my rear delt
I do a lot of BTN press, so presumably it gets worked there?

>>42118255
i ran SS before it was a meme not to (2011), worked great for my squat and deadlift but I definitely could have used more bench and overhead press volume, I ended up pulling in the 400s and benching not even in the 200s

also, fortunately, I added curls to the program and did them religiously so I came away with fairly big arms, also I didn't do the power cleans

>>42118255
>Do SS
>After 6 months: Squat 455x5 Bench 170x5 Deadlift 355x5 The Press 107,5x5
Nice program

someone give me a 2 or 3 day ohp program that i can do with nuckols bench

>>42118816
Hello, this is the powerlifting general.
Lifts include: benchpress, squat, deadlift.

Accesorry (like OHP) are usually done after the mainlift, with hypertrophy as main goal.

>>42118918
someone give me a 2 or 3 day ohp program that i can do with nuckols bench

>>42118928
try one of the Nuckols bench programs

>>42118255
I agree completely with every word of this post, except the upper body parts. I feel that both SS and TM (especially TM) could benefit from more upper volume, maybe an extra accessory or two or something that is easy enough to recover from so as to not impede the lifts, but I'm sure part of the reason for there not being many is to keep workouts short and focused so noobs don't quit then bitch about how terrible it is.

I'll also add that noobs on /fit/ misread it's merit as a strength program as a promise that it will make them aesthetic, and it will with less food than rip likes (though will result in stalling earlier), but tards look at zach evetts and are scared into thinking 3x5 is somehow inherently terrible.

Someone should sticky some wisdom about this because it's possibly the most misunderstood and widely discussed topic on the entire board

>>42118970
Have you guys considered that some people on here lift for aesthetics and maybe even athleticism?
If you want to look good there is no need to run SS.
Do your typical BBB stuff, drop sets super sets, chest from 5 different angles, arm days, all that.

Yes, strength training builds muscle mass, but you are shitting yourself if you think it does so as effective as BBB training does.

>>42119004
This is /plg/ lad

Yes there are better ways to get aesthetic such as PPL but in terms of getting strong fast and setting a nice foundation for bodybuilding, SS is great.

Mrs Robinson
Jesus loves you more than you would know

>show gf Bodorios Instagram
>ew he's too big
>I don't like guys who over compensate

How do I get over a break up lads

>>42119067
By too big she meant too fat

Normies can't even see that he lifts

>>42119067
Where can I find this Bodorio and his instagram?

Also, it really fucking annoys me when people think like that about other people
>he over compensates
Not even simply
>compensates
but
>over compensates

Fuck in hell, some people like big cars and some people like lifting weights.. I refuse to believe people think
>huh I am a manlet so I need a big car / big muscles so I look tough

>>42119128
Its usually insecure girls who say it though tbf

I'm bored

Decide my bench sets and percentages tomorrow

>>42119229
153% x F guillotine press.

>>42119229
What if you are not bored tomorrow?

>>42108524
what's the best place to look for good home gym equip online?

i've already got a power rack and weights etc, mostly i'm looking for gym-grade stuff so I can do everything i need at home. I want a cable crossover or functional trainer pretty badly but I haven't seen any for less than 2000 bucks.

Craigslist has a lot of junk for sale but not a lot of good stuff

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I posted a week or so asking for advice on my back squat. I was told to get weightlifting shoes and try to keep my back from rounding. I got powerlift 3.0s and tried to keep my back straight. Please critique my form.

https://www.youtube.com/watch?v=ivJQO-c93xY&feature=youtu.be

>>42119277
I'll be doing 153% bench static holds with a suicide grip

>>42119229
50% 1x6
60% 1x4
85% 3x3
80% 3x4
75% 2x5
70% amrap

>>42119291
Best novice squat I have honestly ever seen

Please kill yourself so I feel less bad

>>42119291
Looks pretty solid, but try to be more stable when you hit the depth. You see how that last dip makes your knees shake and go in every direction? Try to control that so you don't lose power and tightness there and don't hurt yourself.

>>42119323
That sounds too easy and boring desu

I usually do like 5 singles at 97%
Then like 5x5 at 77%
Then like 3x12 close grip at 60%

Which is far more fun

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Just turned 18 and I'm already bigger, stronger and more handsome than Kermit / Frog

>>42119401
welcome to /r/cringe lmao

>>42119412
You need to go back

>>42119291
Firstly, hard to tell, but transition to lowbar if you're not already.

Secondly, you're sliding into your knees when you reach the bottom. You're bouncing out of your knees instead of out of your hamstrings. You want to stay nice and tight in the hole. Rectify this by being sure to set your knees 1/3rd of the way down and do NOT move out of position as you reach depth.

Really visualize your ass reaching depth and get those muscles working..

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Kermit has nothing on me

>>42119401
Is this raffys new boyfriend?

>>42119478
I go by the name of... dino

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>>42119328

thanks homie

>>42119354

yeah i noticed that. from what ive read you should try to push your feet and knees out rather than let them cave in. do you have any tips for keeping them stable?

>>42119427

ok. i've always felt more comfortable doing high bar but i can try low bar. how do I go about "transitioning"? should I stay with the weight I have or just deload? (im doing SS)

when you say "set" my knees what do you mean by that? like just keep them stable and not moving? i try to go as deep as possible but im not that limber.

>>42119401
cool

>>42119516
2017... The year you get btfo... prepare...

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>>42119529

>>42119540
I'm... Going... To... Out... Total... You... At... A... Lighter....Weight... Class...

>>42119491
What helped me was to think
>push knees forward, push arse back
Which really just resulted in pushing my arse back properly instead of falling forward at the bottom. So I break in the knees, push them a bit forward and then stop them when they are where they need to be, the rest of the squat is just about the arse coming down back and loading up those hamstrings. Pushing your knees forward as much as you almost takes the hamstrings out of the lift completely.

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>>42119548
alright go ahead rooting for you babe

What is it... About Kermit that... Makes him so afraid of me...? My good looks... My sweet cham... My strength...?

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>>42119548
>when discord autism spills over into /plg/

>>42119565
I am more handsome than you... Will ever be... I am not a virgin... And you... Are...

>>42119567
>What is it... About Kermit that... Makes him so afraid of me...?
He's too old for trappy, so he's afraid that trappy is going to molest (coach) you instead.

>>42119586
I... Am... Too strong... For coaching...

>>42119575
What is... This... Discord... You speak... Of..

>>42119631
Are you having a stroke?

If you're going to shitpost, have the common decency to type in an easy-to-read format.

Kermit is weak... I am... Strong...

>>42119641
That... Better not... Be... A... Threat...

>>42119562

knees forward ass back

ok thanks i will try this on friday

Kermit... Needs to back... Down...
>>42119631

>>42119665
Post keys or gtfo

>>42119669
What... Are... These keys you speak... Of...

Is this a new blueshoes character?

>>42119690
Who is... This... Blue... Shoes.. You speak... Of..

>>42113522
I did thai boxing since i was 6 until 18 (started lifting at 19) competed a few times, won a few medals

I can tell you straight away unless you are genetically gifted with strong joints or have been training since young that thai boxing (proper ones, mcdojo dont count) will absolutely DESTROYS your knees and elbows. Your shins/ribs will also be fucked up beyond repair as you age

Atm im at the point where i cant squat more than twice/week without my knees clicking.

Just do hack lifts program prioritizing on hex bar deads, barbell lunges and seated military/incline press.

Still use powerlifting periodization tho

I'm... So... Sexy...

>>42108524

>175kgs

There are manlets in rural China that can snatch that.

>>42109871
>>42109648

This is why weightlifting exists.

>>42119760
ur just a GDE. I have a similar experience to yours with MT and i literally have 0 bad joints. even did mma for a while so it should be even worse. Did you train out of a place that had bare shin gym wars for spar sessions or what?

>>42119809
Please post lifts, dicklet

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Fear me

>>42118746
are you legitimately saying that you did SS for 6 months and came out of it squatting over 200kg for 5 but not able to press 50kg for 5? that doesnt seem reasonable at all

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Are you afraid of me?

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Are you scared?

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So... Big...

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>>42119878
>anime sword in the backround

lmaooooooooooo

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>Decide to pay /plg/ a visit to see if it's less autistic now that Trappy's gone.
>Nope

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Kermit is... Scared...

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Kermit... Come out... Come out... Wherever you... Are...

>>42119888
Just stop you attention seeking DYEL. No one cares.

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When i... Flex... My muscle... Explodes...

>>42119901

what ever happened to trappy? i remember her as a fixture a couple years back and now she's completely gone

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>>42119931

>>42119931
>>42119901
>just... Decided... To pay... Plg... A visit..
>where's... Trappy...
>her as... A... Fixture... A couple... Years back...
>years back...

Nice... Samefag... Raffy... Prepare... To... Be... Exposed...

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>>42119948

>>42119931

Got exposed as fuck and (hopefully) killed himself.

>>42119931
>what ever happened to trappy?
I exposed him as a weak child molesting man from over a year ago. /plg/ continued to suck his non feminine penis thanks to fat retard defending him, along with sean, frog, prutus, isley, and the other literal faggots.

A few months back, the faggot raffy is exposed yet again, and this time people actually give a shit because of all the guilt from fapping to pictures of raffy's ex girlfriend who is a solid 5.5 at best.

Raffy still posts every day, because he is in love with sean, and he still wants kermit's butt.

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KERMIT... FACE ME...

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Is Kermit... afraid of me...

Did project momentum results ever drop? I remember a few people here were doing it.

>>42120002
>>42119989
>>42119926
>>42119915
>>42119902
>>42119888
>>42119878
>>42119863
>>42119841
>>42119809
>>42119565
Frog, explain why your friend is spamming the general.

Can I do weighted chins/pullups every session? Like if I train on monday, tuesday, thursday and friday would it be a problem to alternate between them?
I need more pulling in my program

>>42120014
ii dont know who it is lol

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KERMIT... REVEAL YOURSELF...

>>42120026
Why... Did... You stutter... Are you... Afraid...

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>pull 20lbs from my best and it was fucking ez

Why haven't you all started building momentum?

Plg is so boring!!!!!!!!!!!!!!!!

>>42120009
Yeah Mike T posted an analysis a while ago http://articles.reactivetrainingsystems.com/2017/05/10/project-momentum-17-1-results/

>>42120309
>>42120309
hm

>>42120342
fuck off you post all day you shit posting homo

>>42120325
Explain... your... self??????
>>42117238

>>42120363
God forbid someone actually makes these threads entertaining

>>42120363
God forbid someone actually makes these threads entertaining

>>42120363
I'm gay and love cock

>>42120363
I'm gay and love cock.

I am gay. I admit it. So what?

I'm here... I'm queer.... Get used to it...

Are they worth buying if...

I want to increase my grip strength and also imitate the thicc bar because...

I want to compete in strongman and maybe some raw deadlift competitions. I have access only to regular gym equipment (no axle bars etc)

What are your experiences, are they scam?

What's the longest you should wait between sets?

>>42120555
About 30 seconds... The time it takes the guy I'm sucking to cum!

>>42120555
5 mins, I think about 96% of your ATP is restored so you can use it again for heavy set

>>42120575
>
>
>

How do I stop thinking about cock?

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>>42120555
like 5 minutes if you really need it, any more than that and I would start to question your weight selection for that day

also nice three by fahves

>>42120591
leave /fit/

>>42119851
It was an overexaggeration you dip. Most people who shares results from SS have a comparably bad bench and a squat who is higher than the deadlift.

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>>42119851
sounds about right for me

>>42120939
can someone edit out the bar and put REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>42120967
Can you?

>>42121003
no Im retarded. but hopefully someone else will find it funny too and make it

https://m.youtube.com/watch?v=lLZ7f_QfhbI

Tonight I'll sing my songs again
I'll play the game and pretend.
But all my words come back to me
In shades of mediocrity
Like emptiness in hormony
I need someone to comforte me.

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a boil has developed on my left buttock literally in the last 2 hours

why has this happened to meeee
i dont deserve this :'(

>>42121157
Pop it

>>42121167
i cant
it hasnt developed into the pus stage yet

and even then google tells me not to else it will scar

>>42121183
You're a faggot

Fucking mellinials

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Beltless squat PR :')

>>42121627
was it 2 times your bodyweight or greater

>>42121695
>being a twink

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>>42121727

>he can't squat 2x his bw beltless

>>42121737
>He doesn't deadlift 6pl8

>>42120009
I had an e1rm deadlift of 500+ for several weeks so I basically pulled 500 ezpz on it

>>42121769

SOON
(maybe)

>Had to take a week of squats
>Struggled to 3x3 what I had 3x5 before the break
>Balance and timing felt off

Is this what losing momentum feels like?

>>42121818
#rebuildit

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>>42121770
>not pulling 5pl8 ezpz

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>starting back from almost square one

>>42122034
That is a fun place to be. Gains come easy :)

>>42122048
It is fun to be able to basically just do simple weekly linear progression until it stops working in like 12 or so weeks but I still feel like (even more of) a miserable weakling

>>42122068
Most people are actually miserable weaklings.

You are not. Enjoy the ride

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thinking of doing limber 11 to increase my mobility

does it matter when I do it? (e.g. how long should i wait after my workout, or should I do it when I wake up etc)

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>walk into gym
>NOTHING REALLY ROCKS AND NOTHING REALLY ROLLS AND NOTHING'S EVER WORTH THE COST

>>42122206
Don't do it immediately after waking. Give your spine an hour or so to "wake up" before stretching.

t. McGill

Right after workout should be fine
>>42122156
Thanks senpai

>>42122227
>Reply
perfect gym, where can i sign up?

>>42114154
wtf man.. He is seems to be overtrained and you tell the guy to do MORE VOLUME

hahaha

>>42119851
It's kinda funny you believed he squatted 4 and a half plate for 5 as a novice. Just goes to show the kinda unrealistic bullshit people post on here.

>>42122427

You literally can't overtrain on TM.

You.can very easily under recover while running it however.

what is a good squat program that will have me doing heavy singles

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uw i qolw will Avaave aave save this pwoerlift powerliftimg general drom from this e ips evils

>>42122566
Bulgarian method :^)

>>42122566
TM when you cycle to 5x1 :^)

>>42122568
Blueshoes is looking fucking JACKED

>>42122360
I wish. Song is stuck in my head

>tfw you give your knee sleeves a good long sniff

>>42122568
ayyy bb when u gonna post more nudes

>>42122566

Project momentum 2k17

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>>42121839
(natty)

Give me my fresh bread dammit.

did trappy really kill herself??

>>42116384
>probably should have rested longer between sets
how long do you rest when there are 7-9 sets each day?

>>42118928
>>42118931
usually after nuckols bench my upper body is too exhausted to do OHP (using nuckols bench programs).

>>42124728
If there are only 4 sets where you're in danger of failing, there are only 3 rests in between those sets. If you bump up the rest there from 5 to 8 minutes you're only extending you workout by 9 minutes. Rest as long as you need to make the next set.

Is it heresy if I just repeat weeks 1 and 2 of 5/3/1 instead of doing a full 4 week cycle?

>>42124799
Why not do a 3 week cycle?

>>42124795
yeah i guess it's the same then.

>>42124948
>>42124948
>>42124948
New