/plg/ powerlifting general

>>42158331
Amazing I was about to make a thread.

Mfw the massthetics guys don't even do conjugate anymore and they stopped training at that gym with TEEEE

>>42158331
Give me your 3/week FB routines that don't call for DL 5rm after 5x5 squats and don't assume I have a coach who will teach me cleans.
Please and thank you.
Go!

>>42158999
Squats
Bench
Rows
Db ohp

Ohp
Deadlift
Pull ups
Dips

Repeat like SS

>>42159012
Reps, sets, %s etc? I can dick around in the gym too, doesn't mean I am going to increase my total in a meaningful way beyond 1100

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>you will never be impregnated by HIM
why even live

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

fuck off right now

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https://www.youtube.com/watch?v=vhvMowzacEo&ab_channel=hookgrip

fuck offffffffffffffffffffffffffff

>>42158999
28 free, 3*bench, 3*squats, 1*DL

>>42158999
SHEIKO
H
E
I
K
O

>>42159596
Why is thread so dead?
Anyway this seems like a reasonable answer.
I pieced together this. What goes on what day? I was thinking of putting front squats on Friday instead of Wednesday, and putting deadlifts there too

>>42159810

I don't really know, try it out.

I guess you could exchange front and high bar squats. Personally I would just do long paused squats insted of olympic style, but it's mostly about getting the volume in. Concerning the deadlifts, I guess you just have to find out. And I would add lots of rear delt work for prehab and pressing accesories as well. I do 3*beg for OHP, that seems to work well.

BTW, I'm just a weak dude from the internet, take everything with a grain of salt.

>>42159902
>I do 3*beg for OHP,
how can you do 3x ohp after 3x bench.

the bench sessions already have too volume for upper body i cant handle another big compound like OHP afterwards.

Just squatted a 10kg pr and benched a 5kg pr lads. Building momentum really payed off. Going for a 10kg deadlift pr on tuesday too. Lets hope I get it.

>>42159902
I'm >>42159810 >>42159045 >>42158999 and came here to post exactly this >>42159911

>>42159911
It works fine, I don't do any other pressing or shoulder work. Fridays are only one set of bench, monday is only hard in the third week (which is brutal). Wednesday is pretty much volume but rather low intensity. I don't know, man, it works for me. It just asks for a fuckton of read delt flies, rows and facepulls to counter the pressing volume.

>>42159932
*no triceps or chest work, though I do lateral raises and different stuff for rear delts.

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I've recently, i.e. the past month or so, had a mild burning sensation above my stomach after waking up and until I've got something to eat. It has since begun to linger for several hours after breakfast as well.
The sensation makes me want to puke and faint, as it feels like it extends up to the back of my throat.
Nothing has really changed in my diet the past few months, other than not eating a yogurt every day, and I used to be able to go multiple hours without breakfast, but that's no longer possible because of this.

I've had gastric wounds before, but that made it burn closer to the stomach and maybe slightly below, while this new stuff is above.

Should I be worried?

>>42160086
yes, seek a doctor

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What does a 1RM raw powerlifting max look like with these training numbers?

>>42160176
It means he's in the real 1000 club.

>>42160187
>345kgx8 Squat 100% Raw in traineare
>216kg Axle Strict Press easy single
>500kg equipped deadlift with straps
>265kgx6 Paused Bench Press 100% raw medium grip width

How would that translate to raw powerlifting?

>>42160213
About 400/300/450. Kg that is.

>>42160213
His DL is raw. Grip isn't a limiting factor. Strongman even has a grip strength event.

>>42160247
>Grip isn't a limiting factor.
Then why did he use straps
>Strongman even has a grip strength event.
No event I know of is a static deadlift hold which is the only thing that would directly translate to deadlift grip strength

>>42160266
I don't follow it but there's an event where he has to hold two big ass rocks together on both sides using handles just like holding a barbell.

>>42160247
his 500kg dl wasnt raw. he was wearing a single ply suit under his shirt

>>42160357
Then use the 462 shirtless deadlift.

>>42160395
>>42160230

>>42160357
Velcro straps and likely 2-ply back. Custom.

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>>42158331
>old school edition

How much could you Two Hand Anyhow?

>>42160449
hes said he was good for ~470+ raw. I definitely think he was good for bennis record atleast

doesnt matter tho. hes never going to hit numbers like that again. screamer posted a pic of them together and he looks almost screamer size now

What is a good Upper / Lower routine?

>>42160826
Westside Barbell Conjugate Method

>>42160854
no

>>42160826

upper
OHP
Rows
Bench
Chin ups / pull down '
bicep
tricep

lower
Squat
core
Deadlift / power cleans

Why did I wake up today feeling nostalgic about everything?

>>42160826
c6w

>>42161284
>implying even 18

>>42161237
I love tranny penis

Cock isn't even that bad

I need to do cardio lads

what cardio will not make me suck in the gym? i am on c6w
some beginners rope jumping?

>>42161704
My favourite is running. Run couch to 5k and just do a 5k twice a week. Its 40-60 minutes out of your week for some amazing cardio gains that only benefit lifting.

>>42161724
I did 10k's easily last summer but now even 5k's are ruining me because I became bigger

I am afraid it would mess up my lower days ;_;

>>42161757
haha i like penis in mah butt haha

>>42161808
das kinda gay desu

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Today is the hedgehogs birthday, what present are you getting it?

>>42161887
a peek at my vagina

>>42161757
Yeah it's a hard balance. I try to run after leg workouts so I don't get trapped under a barbell, but your running speed definitely suffers.

so, hook or straps? what's the difference?

>>42162068
Usually people use straps for the volume work when they do hook for their top sets. Straps completely take your grip out of it, while hook doesn't

>>42162100
so pulling with straps is way easier?

>>42162100
i still feel my grip on straps, but i think that's because i've only used straps twice and suck at setting them correctly

>>42161724
You must be fast!

Whats your best 5k?

>>42162151
Yes, also no pain or risk of tearing skin and bleeding.

how do i still feel like a skinny fat piece of shit if im a somewhat lean 95 kg and have 17 inch arms?

>>42162430
Because none of us will ever be big unless we either bulk to SHW or go on gallon buckets full of drugs

>>42162068
I like to use straps for a lot of my work because A) I already do direct grip work B) I don't want my developement to be limited by my grip strength and C) I swear to god I recover faster/better if I use straps for heavy barbel/dumbbell pulls

>>42162444
Just join the USPA then. I wouldn't hop on though until you cut down to a low bf% though, for a couple of reasons.

>>42162444
Change your name from the R-word to stop using ableist language please. You don't want to offend all the mentally impaired people who read plg.

>>42162430
Because you're insecure.

>>42162585
I will never roid my dude

>>42162605
So... all of them?

>go into latvian teamspeak
>all they talk about is niggers and jews

I am home

>>42159435

>Half repping off blocks
>Half repping because sumo

This is some fraction of an actual deadlift I can't comprehend.

>>42161343
reported

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>>42161007
But it unironically is

You just have to do some work and read about the methods but pretty much everyone in this thread is a little babby and needs to be spoonfed.

You could also just follow this guy who trains at westside and posts free conjugate training

>look at the roster for my upcoming meet and almost all the other 83s have a 400+ wilks
W-wew

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>>42163175

>tfw pretty much guaranteed 2nd for the 105s

>>42163175
Don't you?

I want to die

>>42163194
Why friend

>>42163225
I've had a bad cold all week :^(

>>42162743
>So... all of them?

I'll have you know >>42163175 has an IQ > his wilks

is anyone here successful financially/have a well payinng career?
help me

>>42163326
Pick a skill and specialise.
Join the armed forces as an officer.
Start your own business.
Start an online social media following / business.
Work a 9-5 blue collar job and climb the ladder.

The honest truth is you can't get successful over night. You have to do a little bit of hard work beforehand.

Everybody wants to be a billionaire until its time to do billionaire shit

Alternatively take up a job you enjoy doing so the pay doesn't bother you so much

My high bar squat strength is the same as my low bar should i stick with low bar for the long run or switch to high bar for better deadlift gains?
Squat max is 475lb@162lb

Hey lads so I can't do any pulling or pushing due to elbow bursitis, recommendations for programs that are squat only? I was thinking some sort of DUP with front squats and maybe high bar if my elbow can handle it (3x beg cuckols maybe?)

>>42163449
RTS and change up the variations

I was supposed to squat 3x1 190kg today, but it felt ez so I tried for 200kg PR on my second set. Almost got it up but had to bail. Do i need to take it easy the next session (on Wednesday in 3 days)?

My for barely broke down and I feel fine

I'm doing TM

>>42163449
Smolov jr

>>42158999

Texas Method. I've never met the person who has actually DONE Texas Method that would recommend heavy deadlifts on volume day. Even the Texas Method For Powerlifting program in Practical Programming puts the heavy pulling on intensity day, where it belongs.

Also, you don't need a coach to learn power cleans, AND you don't NEED to do power cleans. Speed deadlifts are an adequate substitute, and easier on your knees, which might be a factor after the stress of 5x5 squats.

Is it possible to be close to my genetic strength potential after 2 years of training with no prior sports experience?

I feel like I've progressed really well and I'm afraid I'll hit a sticky point soon.

>>42163901
lifts? its doubtful, but if you have then just start taking peds

>>42163949
200kg squat, 200kg diddy 110-120 bench
21 yrs 82kg started at 58-60kg

Can't do peds. Family has a long history of faulty hearts

>>42164011
Height?

>>42164011
>110-120 bench
>close to genetic strength potential

That's decent progress for 2 years, but I'm sure you can keep going.

>>42164038
179cm

>>42164041
Yeah my bench is poverty tier compared to my squat and even deadlift but I'm more worried about my squat.

>>42158999
The Big Texas Method/Cowboy Method sounds like a program that you'd like

>>42164011
>>42164045
You're good senpai. You might need more periodization in your training but that's about it. If you're fairly lean, which you probably are, I'd suggest slowly gaining weight. What makes you think you're already close to your genetic strength potential?

>>42164011
I assume you have good squat leverages if its equal to dl. you can definitely get stronger, and you have lots of room to move up a weightclass or two

>>42164081
>fairly lean
I gained 30kg in 2 years. I'm about 17% now.
>what makes you think you're close to your genetic potential

Dunno I guess it's just a unreasonable fear I have. I have tons of potential for muscle growth as well considering I look pretty dyel still (probably since I started out as an auswitz survivor with no muscle)
>>42164098
I've cut down from 92 without losing strength. Considering maintaining for a while then cutting down to 74 and slowly building up to 83 again. Does this sound like a decent plan? I just don't want to bulk at close to 20% bf

>>42164011

Broham, you've got at least a decade of prime hormonal profile for muscle growth, and potentially 20 kg of bodyweight to gain (I'd recommend at least 10). You can get quite a bit stronger.

>>42163449
hahahahah you fat fuck GDE

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>>42164162
sounds like a good idea. filling out your class with as much lean mass as possible

>I just don't want to bulk at close to 20% bf
y-yeah. w-why would anyone do that. idiots ;_;

>>42164235
Kek. Keep doing you, bulkbro

>>42164206
Thanks that's reassuring.

Someone educate me as to why fat improves leverage

>>42164341
Boing!

>>42164341
No

>>42164162

Generally speaking, people are going to go up in weight classes as they age towards 40.

If I was you, I'd gain 40 lbs and join some rugby club and probably die of a mixture of beer poisoning and head trauma. But since I'm not you, I'd recommend you spend a year or two gaining up to mid-90s kg and back down to mid 80s kg. Then reevaluating based on whether or not you give a fuck about competing, and therefore whether you want to shoot for the 93 kg or 105 kg weight class, or if you just want to lift things and have abs or some such.

Posted this before, but is there anything I should change/add?

Day 1
Press 5/3/1
Bench Press 3-5x5-8 FSL
Dips Shoot for 30
Curls (hammer/reverse) 3x10
Joker Set (optional)

Day 2
Deadlift 5/3/1
Front Squat 3-5x5-8 FSL
Chin Ups (Varying Grip) Shoot for 50
Ab Wheel 5x10
Joker Set (optional)

Day 3
Bench press 5/3/1
Overhead press 3-5x5-8 FSL
Dumbbell Rows 5x10
Joker Set (optional)

Day 4
Squat 5/3/1
Deadlift 3-5x5-8 FSL
Chin Ups (Varying Grip) Shoot for 50
Leg Raise 5x
Joker Set (optional)

>>42164441
I find it hard to believe youre in a ruby club. or have friends in general

>>42164441
Fucking smug narcissistic trip.
Nobody likes you.

>>42164341
Are you really that stupid?

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>>42164514
>>42164487

are the wittle bois maaaaaaad???

>>42164536
>defending fijam
literally why?

>>42164566
I never said I defended an enemy trip

I merely asked if the wittle bois are maaaaaaad???

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>tfw 15 weeks out

>>42164596
Get ready to ride the pain train lad

>>42164579
why can he be your enemy but not mine???

also hows rebeka going to feel when she finds out youve been whiteknighting another fat smell mongoloid?

>>42164596
I'm competing about the same time, what numbers are you looking to hit @ what bodyweight?

Figjam pretended to be a Brazilian hobbit who pretended to be trappy

It all makes sense now

>>42164607
Nothing to do but watch it crash

>>42164640
I am coming back from months of detraining and shitty nutrition, so I just want to get back to my project momentum numbers of 190/115/225 and I'll be competing at 93.

Any tips for benching with scoliosis?

I dont have any problems during deadlifts or squats but my right shoulder always hurts during benching

>>42164442
What's a GDE?

>>42164724 see>>42163449

I think I'll try to squat 600lbs today

>>42164724
Gigantic dick eater

>>42164740
I think nobody cares

>>42164738
hahaha what a loser! haha and he's fat too!

>>42164452
bump?

>>42164059
Could only find a squat program online. What about binch and diddly?
>>42163563
Also, regarding these
>no heavy deadlifts on volume day
>you don't NEED to do power cleans
What about this
12 ways to skin TM by Jordan Feigenbaum
3) I always feel terrible when I get to deadlifts at the end of VD.
4) I don’t do power cleans. What should I substitute in for them?
According to the instructions, and if we combine the solutions for these two, we get:
>Monday
Squat 5x5
Bench 5x5
Chinups 3xf
>Wednesday
Deadlift 5rm
OHP 3x5
Squat 2x5 light
>Friday
Squat 5rm
Bench 5rm
Snatch grip DL 3x5 light
Should I add some front squats and OHP for a bit extra volume on ID? I think I should. Does this look decent?
>speed deadlifts
Did them once upon a time, pulled something, never again

>>42164740
Good luck dude

>>42164778
Cowboy method is a full body program. Check
>The official pastebin
http://pastebin.com/sNJAvbZ8

>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1

>dropbox mirror
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing

>>42163541
Why don't you just do what you're supposed to do? If you feel a bit off just re do the week you just ruined, but do it properly.

>>42164778
Why would you do your deadlift 5rm on wednesday instead of friday? Also have you tried doing SLDL or other variations that aren't as heavy as real diddilys on monday?

>>42164525
Go on Einstein, tell me

>>42164699
I have the same problem, im assuming your pain comes from your inability to pinot your scapula back behind you for the duration of your benching. Do a lot of rotater cuff work and do scapular warmup to help that. That's what worked for me and I have pretty aggressive scoliosis

>>42164817
>https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing
Alright, thanks. Didn't even know this collection existed.
>>42164859
Reread the post you replied to but this time take more than 2 seconds.

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I have hit 340 wilks as a natty am I strong yet

>>42165150
To normies, yes. To anyone who is interested in powerlifting you're around average.

>>42165128
No. Why do you put deadlift 5rm two days after VD when you don't even have energy left to do light deadlifts on VD? You're not going to be recovered.

>>42165344
Mate just stop, it's embarrasing

>>42164487

I was in college. No "men's" rugby club in town. If I move some place that has one I'll probably join. Training for powerlifting is fun, but meets are tedious. Rugby is the other way around.

Can I do incline bench instead of regular bench when doing Jonnie Candito's 6 week program?

I would opt for incline because my OHP is weak

>>42165881
keep regular bench and ohp more

???

Today I squatted 315 with ease but got hurt while deadlifting 200


I fucking hate deadlifts.

>>42164778

Personally, I'd rather do my heavy deadlifts after heavy squats and bench on ID, partly because I have to do them all in that order at a meet anyway. Snatch grip DLs, SLDL, and good mornings are all options for extra pulling/hip extension volume that aren't power cleans or deadlifts.

You could do some light OHP on ID after everything. You could also do curls on ID or VD, and dips at the end of VD, if you're looking to build a lot of vaguely bench related volume. I, for one, have never needed much extra volume than the plain TM programming for squats.

But generally that seems like a decent set up. Worst thing I could see happening is 5RM deadlift on Wednesday might have to less than 100% for 5RM squats on Friday.

>>42165964
Try sumo

>>42166005

Sumo is cheating. Worse than doing steroids desu.

>>42166008
Try both and sign up for a meet sometime, you filthy casual.

Looking to buy my first set of knee sleeves.
Which ones are the best?
Not looking to compete, so IPF approval doesn't matter.
Preferably something easy to get in the EU.

>>42165968
>Personally, I'd rather do my heavy deadlifts after heavy squats and bench on ID, partly because I have to do them all in that order at a meet anyway. Snatch grip DLs, SLDL, and good mornings are all options for extra pulling/hip extension volume that aren't power cleans or deadlifts.
I agree but I'm too beat up after 5x5 squat for anything hip extension related
>You could do some light OHP on ID after everything. You could also do curls on ID or VD, and dips at the end of VD, if you're looking to build a lot of vaguely bench related volume. I, for one, have never needed much extra volume than the plain TM programming for squats.
K, thanks
>But generally that seems like a decent set up. Worst thing I could see happening is 5RM deadlift on Wednesday might have to less than 100% for 5RM squats on Friday.
I could sort of implement your suggestion like this:
>Monday
Squat 5x5
Bench 5x5
Chinups 3xf
(accessories)
>Wednesday
Squat 2x5 light
OHP 3x5
Sn DL 2x5 light
curls
>Friday
Squat 5rm
Bench 5rm
DL 5rm
OHP 3x5, curls, accessories

Better than before?

https://www.instagram.com/p/BUqbE0IhXZd/

qt
t

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>>42158331
I met the son of this old timer when he was weeks from dying alone with some painful disease probably cancer when I delivered morphine to him in his dark little cabin in the middle of nowhere New Hampshire.

https://www.youtube.com/watch?v=yJn5N-gFBig

was the saddest thing I'd ever seen apart from my own father progressing through alzheimer's

http://www.oldtimestrongman.com/blogs/new-blog/2014-08/25-988-harold-ansorge

>>42166236
low test

>>42158331
That happened at the gym I go to

>>42166205
>>42166236

https://www.instagram.com/p/BP0M2Yxh6IF/?taken-by=andreygpt
:^)

>>42165964

I don't think you know how to do deadlifts properly

>>42166008

This man gets it

>>42166423
Go away

Has anyone here read the scientific principles of strength training?
Is it worth buying?

>>42166107

Looks good, just use some sense with the weight on the snatch deadlifts on Wednesday.

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>>42166423

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>>42165964

https://www.strongerbyscience.com/how-to-deadlift/

Read this.

>>42166564
Well I was thinking that squats should be at 70-80% of Friday's weight, and since snatch is a deficit variation, maybe 60-70? So if I pulled 165x5 last Friday, Snatch deadlifts should be 107.5 for 2x5. Is that too much?

>>42166098
As a follow up I've been looking at SBD's, Titan yellow jackets, Metal's, and Strong sleeves.
Any opinions on those?

>>42166703

I've only ever used SBDs, I think they're quite comfy. I know a few guys who have used the Titan knee sleeves and they like them as well. Go with whichever you think looks the best.

>>42163295
Ha. Good find. Sean is trying to be people. Fuck him.

>>42166802
nice projection

>>42166703
I have strength shops thors. I got them because they look cool

>>42166874
bring trappy back please

>>42166956
I miss her so much

>>42166989
>tfw no closeted brazilian tranny gf

>>42166998
fag

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>>42167015
perv :3

>>42167015
Why did you ignore my question?

You gave me advice about cardio. How fast do you run 5 kilometers?

>>42166609

Probably not, and a couple of weeks of trying to find out won't kill you.

>>42167120
I'm asking because it's always easy the first "couple of weeks" and after 5-6 weeks I'm so dead after Monday I don't even think about the gym on Wednesday and fail on Friday
Rinse and repeat
Edit: the captchas have been getting obnoxiously long lately

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gf sent me this

>>42167237
ok but what did she mean by this?

>>42158331
what's a nigger doing in iceland

>>42167237
rodolfo or mario whatever that kids name was

>>42167311
How's the coaching going? Your trainees going to win any teen divisions?

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>mfw sale on protein powder

I've been doing Serge Nubret style training for my accessories (my wrist is recovering from an injury, so I have to go pretty light). When it heals up, what should I do? I really miss doing accessories with intensity.

I'm thinking maybe myo/rest-pause sets.

On that note, DoggCrapp programming is looking really fun, but I don't know if I can handle a switch to a bodybuilding focus (read: drop focus away from deadlifts).

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42160266
>Then why did he use straps
if you were doing a max effort deadlift and you're able to eliminate a possible issue, why wouldn't you?

>eating oats
>drinking coffee

feels good mang, about to go do some sqwahtz and diddies

>>42169381
Same reason the squats and diddys. 3rm attempt for squat coming up in 5 min

>>42169637
Same for me I mean

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Anyone of y'all competiring in this? I'll be either a 198 or 220 as a jumior. Hoping some bros will be there.

Here's something to watch. Coache's boyfriend has been having something with the power olypiic variations with me. Off season I may mess around with some okynoic lifting and try a meet or something.

https://youtu.be/wSOHzLAeLTs

>>42169649
>Power snatch
Naw nigga that's a snatch high pull, this a power snatch
https://www.youtube.com/watch?v=I7TzLNg8uFU

>>42169637
Smeshed it lads :^)

>>42169665
Oh shit thank you

>>42169649
Spreaming of this meet. I'm recording weekly videos oh highlights from training

Here's the first two weeks:

USPA B&V Bodyworks Open Sept. 16 Mret Preep, 21 YO: http://www.youtube.com/playlist?list=PLW0VwNL0QSrCVUbVHAtUhROWfhYQWD7sZ

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>>42163563
I did intensity diddlies on the volume day. But my diddly is poverty as fuck though.

>>42170023
I should say
>Kneboy = squat
>Markloft = deadlift

>>42170023
Your deadlift is shit BECAUSE you do them after 5x5 squats

>>42170053
Nah, it was always shit, right from the start. It's catching up nicely now on my cut though.

>>42170061
Anyway, mirin progress. I reached the same numbers from the same starting point but my weeks went literally 2 weeks overload, one week deload, so it took many months.
Can you answer please regarding the timeframe of the screenshot....
-starting weight
-final weight
-starting bf% estimate
-final bf% estimate
-did you do any cardio
-caloric surplus? how much and on which days?
-height?

>>42170080
Timeframe is 14 weeks. I started texas method in my 45th week of training and the last week in the pic is number 59.

>Starting weight
Not sure, I think around 95kg
>Final weight
99kg
>bodyfat estimate
No idea, good deal above 20. I did navy calculator thing when I dieted down to 95kg again and it said 20% (but that is now, a bit later than the pic).
>Cardio
no
>Caloric surplus
yes
>height
183cm, about 6'

>>42170118
nice

>>42166802
Thanks. I knew it was familiar, and there was no way Sean could write that.

Fun fact, my reply to Marcel's post started the Marcel = Mike T meme.

>>42170053
I've hit diddy prs after squatting 5x5. One your body gets used to it you'll be fine.

>>42170023
I'd hate to be a deadliftlet

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>>42170348
When you're a liftlet you don't feel the pain for the individual lifts anymore

>>42158331
I'm failing 275 x5 deadlifts because of my grip.

What are some exercises that will utterly destroy my forearms?

I already do rackpulls + hold "to failure"

>>42164206

>20kg of bodyweight to gain
>not even knowing his height

wew laddy...

>>42167085
This picture is so bizarre to me because the reaction image doesn't portray any feelings or emotion

Also
>unexpected image
HMMMMMMMMMMM

>>42167085
just read the comments and apparently you are supposed to see a dick pic reflection on his face

PAUL SENT TRAPPY A DICK PIC

WOAH

>>42170649
Make/get a wrist roller
Do plate pinches
Grip and hold odd objects

>>42170649

Deadlifts.

>>42170649
you dont need some special exercise if you deadlift 275

>>42170649
How can your grip be failing so early? Please tell me you're not a DOH meme faggot.

>>42171048

I use DOH for all warmups and so should you.

>>42170961
>Mixed grip for anything below 4 pl8
Kys

what lift mends a broken heart

>>42171051
>>42171060
Weaklings detected

>>42170649
pls be kg

Why does Bradley Martyn look so good compared to other roiders?
Take someone from this board - say masT - bradly looks infinitely better.
His muscle is just so much more aesthetic for some reason.

>>42170856
So did sean. Probably frog too.

Disgusting

https://www.youtube.com/watch?v=jhk-DiPqhr8

for boardshorts

>>42171118
Insertions, proportions, frame etc. People are different.. You can't decide how you'll look, you work out and your body transforms in response to that. You can of course work some muscles more then others but you can't decide how they are gonna look. Some people are just more aesthetic then others

>>42171193
But his muscle mass looks so fucking dense and little "bloated".
Whenever i look at a roider i can almost instantly tell - their muscle just look different. They have that roid vibe to them.

His don't, apart from being massive.

>>42171207
Idk senpai. He looks like shit lol

Maybe its "dryness" you are thinking about? I don't think MassT has a lot of that. Dunno though

>>42171225
Well, if you think he looks like shit you are probably on the Bodybuilding side.
For a competetive Bodybuilder he probably doesnt look right yeah.
But imho he looks infinitely better.

>>42171118
>>42171207
>>42171240
>>>/r/bodybuilding

>>42171884
Pics or it didnt happen dicklet

>>42171943
DISGUSTING!

you just abused a woman!

>>42166947
Which ones do you have? I'm Looking at the triple ply ones.

Fuck lads, I hit a huge pr today 150x3kg squat @73kg bw. I know it's nothing for you, but after abysmal last 2 weeks it feels amazing to get a very good day. Once in my life I felt genuinely happy.

Cut is going well, boys. I'm down 8lbs in 4 weeks.

>>42172202
>>42172253
Good job! Had a great session myself today as well.

A question regarding sheiko.
When I am told to do good mornings/press/chest flyes how much weight should I use? It doesnt specify

Saw a guy at the gym work up to a PR today, but after the last warmup rep he brought out a fucking pillow and started meditating before smeshing it. No joke.

Autism aside does this work? Calming yourself down instead of hyping yourself up before a PR?

>>42170649
>>42170649
do mixed grip and do rows and pull ups to negate any imbalances

also do farmers walks if you want more grip stength/forearms.

>>42172376
i tried both and hyping up works better for me.

>>42172352
Fuck off sean

>>42172352
You couldnt lift a 72 lb dumbbell unless there was a tranny trapped under it

>>42172398
>>42172376
You calm yourself down and then you hype yourself up. So you get this sudden hype out of nowhere.

>>42172376
After my warm up I listen to a calm song, then put on a harder song that gets me going as my set is approaching. Works great, good way to preserve energy betweeen sets.

>>42171099
Came here to post this

>>42172340
Its assistance work weight doesnt matter

Just choose a weight you can perfom the excercises comfortable with

>>42171943
thats a LONG turd

>>42172711
It does matter, unless you're shit

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rate this hypertrophy block I wrote for squats. You guys think its doable?

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>thought this week was gonna be singles
>its another week of doubles

SKREEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>42173187
At least you can do stuff besides squatting ;-;

>>42173074
>8x6@75%
and I thought candito's 10x3 back off squats are barely possible, well good luck.

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>>42167237
I think she may have a surprise for you.

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>breakfast was a giant bowl of oats and 4 chocolate coconut cookies

>>42173288
fugg jelly of that breakfast, sounds good as fuck

>>42173227
well its the last hard session so its supposed to be extra hard

Dont worry I wrote this for a talentchad. Hope this works though or else I'll look like a hack

I saw this chin up routine somewhere in previous threads before but i'm not sure it'll work

Basically

6x3
7x3
5x4
6x4
4x5
5x5
4x6
5x6
3x10

So as the weight goes up the volume increases? What? Shouldnt the volume tapers down as weight goes up?

Also is this applicable to other assistance exercises such as skullcrushers?

>>42173565
try it and report back you dummy

>>42173565
try it and see if it works

???

>>42173565
>Shouldnt the volume tapers down as weight goes up
what are you talking about the weight is constant since its bodyweight

the total reps go up overtime obviously thats the only factor that can go up since youre aiming to do more reps

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>>42173232
If you're going to post girls, please don't post skinny fat 5.5s from third world countries

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>>42158331
Hey you guys told me to go lower, how does this look?

>>42173874
They meant lower squat not lower weight lmoaa

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I'm stalling on snatch because my shoulders hurt when I catch the weight, kinda where my traps meet my shoulder. Any advice on how I could get rid of this pain?

Kinda sucks being stalled at 135

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>>42173881
Here is the previous squat photo. I only added 1kg because my hamstring is uncomfortable currently.

>>42173874
Your torso is way too bent over

>>42173911
It's based on how he's built. You can't tell that without a direct view from the side because you can't see where the bar is in relation to his mid foot.

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>>42173926
The bar is right over my mid foot. I'm 6 foot and have legs slightly longer compared to my torso.


If you look in this photo, bar appears to be overmid foot, what do you think?

>>42173940
Can't really tell from that angle without a video

>>42173940
I think you should man up and squat high bar

>>42173950
can I text you a video or something? I'm on mobile at gym ATM.

>>42173968
Upload it to YouTube and post the link here

Why does Omar even give bench press advice? Is bench is at 160kg since fucking two years.

160kg is nowhere near his genetic maximum. I mean, if he was at like 190kg stalling hard, ok. But not 160kg.

>>42174009
He's performing damn near his genetic potential for his weight class

If you were bench more than 225 you would probably understand that

>>42173982
https://youtu.be/zZNDdjQVe04

Please do not bully, this was my last set. I know that last rep was horrible. It wasn't a grinder I just wasn't moving fluidly.

>>42174101
Bar path seemed fine, you need to get nice and tight, and get a nice big belly breath, before you unrack the bar though. Looks like you're breathing into your chest instead of your stomach as well.

>>42174148
Thanks m8 I'll keep all that in mind. I switched to lowbar from highbar because I found myself just falling into the hole instead of moving thoughtfully.

>>42174191
>I switched to lowbar from highbar
lmoa the worst kind of cuck

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>>42174101
>slapping yourself then looking to make sure no one saw your autism

squats looked fine tho. maybe a bit deep

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>I legitimately want to exterminate anti-authoritarians and anyone who doesnt fully support market economies

interesting feel

>>42174266
You're a child who has never touched a tit.

Keep your wannabe nazi shit on >>>/pol/ and ask some questions about bench programming, because your worthless upper body strength isn't helping you get laid.

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>>42174266
exhaustive list of authoritarian regimes that have functioned / ended well

>
>
>
>

>>42174281
Indeed I do. Pls do not out me as an autist

>>42174313
you forgot panzer and his country of 1

>>42174313
This literally cannot be rebutted

>>42174281
Will you introduce yourself the next time you see me?

>>42174082
>>42174082
Looking at the IPF, every single lifter his weightclass outbenches him heavily.
Stop talking BS.

>>42174495
>Looking at the IPF, every single lifter his weightclass outbenches him heavily.
He's not a powerlifter, brainlet.

>>42174520
Yeah he's even bigger failure than powerlifters lmoaa

>>42174543
He makes his living by lifting and making lifting content. Sounds like a sweet life.

>>42174313
>>42174313
>list of authoritarian countries that have followed a proper model for autocracy

>
>
>
>

>>42174289
lmfao nice projection you fag shit kike

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I was told to switch over to low bar, so I deloaded ~30 lbs and tried it. Can you tell me how my form looks, /plg/?

https://youtu.be/-gluTFsrda0

thank u bros

>>42174737
>I was told to switch over to low bar
Someone wants to cuck your gains, don't listen to this guy, high bar pause are objectively the best squats you can do.

>>42174694
Great cop out faaaag

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>>42173905
Good form

>>42173874
Not good form

Good being relative of course

i miss the old tripfags, and the tinychat :(

>>42174313
indonesia
israel
fucking jews

why did they have to ruin hitler

Is there any way I can keep my ankles from collapsing inward in a squat?
And I don't mean a stretch, but more a cue that helps me actively keep it from happening, maybe making me feel where I can't go lower because I would have to give it up instead.

>>42174870
take the high heels off

>>42174520
>He is mediocre at lift xy at best, so he shoudnt be giving advice
>omg no he is very good at this lift
>no people who are good at it bench a lot more
>well DUH he doesn't focus on the lift OMG!!

Fucking retarded mouthbreathers everywhere, holy shit.

>>42174876
If you are so uneducated that you don't even know what I mean by that then maybe refrain from posting

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>>42174694
>guys this system totally works but ONLY in this one extremely specific way that no one has ever tried it

memeburn any good for squats?

>>42175070
Sounds like communism

>>42174694
"muh real communism"

>>42174709
>nice projection
Fuck off, sean lite

Is there any point in deadlifting if you have horrible proportions for it?

>>42174892
What do you bench?

>>42175206
I personally think you're a giant pussy if you're in plg and don't want to deadlift, but that's just me.

The rest of the world doesn't care.

>>42175278
Well I am not asking if you are, I am asking if there is a point in doing it.

Look, I will never move any weight in the deadlift.
I out squat and soon I will outbench my deadlift.

When your torso is close to parallel during setup in sumo stance then you are in for a shit show.

>>42175235
360
Omar has a better wilks.
Doesn't make him good at the lift.
I'm not out there giving bench advice because I know I need another 2-3 years to be able to talk about it.

>>42175206
>>42175310
outside of powerlifting? no, you can develop strength and size with lifts you are better suited to that aren't a lower back holocaust

same goes for squats if you are a femurlet and look like a lawnchair folding up when you squat

>>42175322
>I'm not out there giving bench advice because I know I need another 2-3 years to be able to talk about it.

No, you're not out there giving bench advice because you'd rather just bitch on the internet. The bench press is not a very technical lift, unless it's your first day in the gym.

>>42175359
It's the most tactical of all three lifts.
And yeah, it's more about programming, breaking plateaus, etc.
Thinks like volume vs frequency vs intensity etc.

But yeah; you sound absolutely clueless so I will just assume that you are litterally a novice.

>>42175399
Technical*

>>42174904
and while ur at it put the handbag down

>>42172202
150*3kg? lol

I feel a 100kg sumo deadlift more in my quads than a 180kg squat.
I don't get it.

>>42175520
long femurs? i also feel more in my quads from sumo than from squats

Did 325x1 for a really shitty high bar single, them 255 4x6 for a back off. That was pretty fucking awful

Set a 3rm for squat and deadlift yesterday

Everything had been feeling like shit so super happy with how it went

>>42175520
I feel squats more in my hamstrings and core than I do in my quads, it's probably because I'm folded over. In sumo deadlifts you try to be more upright so it makes some sense that your quads takes some of the load.

>>42175681
Is your elbow effecting your squat too?

>>42175145
Sounds like the excuse communists use*

>>42175734
Have to grip way wider than normal so my elbows aren't super bent, fucks my back tightness. Not used to high bar and also was too depressed to eat today yet.

>>42175763
Hepburn went bad quick. Were you doing close grip for your pump sets?

what mobility/stretching can I do to not make my bicep hurt when doing squats

>>42175840
It's not your bicep. Its your teres referring pain down your bicep from not having the shoulder mobility for the low bar squat.

Low bar kills shoulders. Work on strengthening your rotator cuffs, improve your shoulder mobility, quit supporting the weight of the bar with your arms, and squat high bar or front squat for a while. ART or trigger point helps too.

>>42175780
It did, unfortunately. Just bad luck on my end I think, I felt fine the night before my elbow decided to swell up to the size of a golf ball. It was probably the ohp that did me in though. Next time I run it, I'll probably do something like close grip or slingshot for the other day to not rape my elbows as much. And judging by how my elbows feel after doing high bar, I think I'll be front squats only for the next couple weeks.

>Cgbp for pump sets
Yes

>>42175878
Tbf it could be his bicep or wrist flexors too. Improving his shoulder mobility with dislocations and using a thumbless grip would probably help though

>>42175878
I actually squat highbar lmao

my grip was always medium. Once upon a time I had issues tightening up so I decreased the grip width and ever since I did that it started to hurt even when having a normal grip

>when u scream real loud and lift the big lift

I've never used knee sleeves
What difference do they make? Does it feel better in them?

>>42176054
If they're not super tight, just make things a bit more comfortable. If they're super tight (read that as needing multiple people to get you in them) then they can add a tad bit of weight.

What are the best knee sleeves to get on a budget?

t. 3pl8 squat for 5x5 and starting to get some knee pain

>>42176054
>I've never used knee sleeves
Okay.
>What difference do they make?
2 sizes too small, they might add 10-20 lbs, at the cost of constricting your patella and giving you crampy hands from trying to put them on.

>Does it feel better in them?
Yes. Warmth, coziness, and procioreceptive feedback.

>>42176080
>best knee sleeves to get on a budget?
There are some thin weightlifting sleeves for less than $20. Hookgrip had some.
>starting to get some knee pain
Then you don't need sleeves. You need to fix your knee pain.

>>42176086
>>42176065
also, any recommendations for a poorfag?

>>42176054
They make you bounce more in the bottom and adds weight.

>>42176100
Rip off your shirt sleeves.

>>42176100

Eleiko (weirdly) knee sleeves are cheap, and when one of the seams popped the first time I put on one of the sleeves, they sent me a second pair for free. That second pair has held up well for nearly six months now.

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>>42176175
Fuck off, raffy

Why do all my friends have bigger arms than me but no chest or back?

I have a bigger chest and back but I'm always insecure about my arms...

>>42176297
Do you train your arms?

>>42176363
I do 3x12 seated curls perhaps twice or thrice a week
I also do bodyweight chin-ups

What confuses me is they literally just curl dumbbells at home...

>>42176419
Genetics.

They're chads, and you're a bitch.

>>42176434
That wasn't very nice

>>42176419
>thrice
>>42176443
>That wasn't very nice

You sound like a dork

>>42176450
I am a nice guy

>>42176419
Are their arms actually bigger than yours or do they look bigger because they have less overall development?
Have you considered drastically upping the volume of your curls to something like 10x10 barbel curls and 5x10 incline curls twice a week?
How much do you eat, what's your body fat % and what's your total?

>>42176443
What is your bench and overhead press?

>>42176460
I think they are bigger than mine. I have bad body dysmorphia though. Mine look big from the side but small from the front, but there's look big from the front and smaller from the side

I don't really like curls that much to do more than 3-4 sets at the end of my session

I eat to maintain usually, bodyfat is nearing 18%, might be %20 atm, not super sure. Total is almost 500kg.

>>42176469
110 & 70 perhaps a little more now

>>42176487
I have your solution.

You are:
>fat
>weak
>half assing your accessory work
>homosexual

Fix these things, and you will have better arms.

>>42176505
I weigh 60kg dude

>>42176513
>60kg
>bodyfat is nearing 18%, might be %20

You are a fat woman

>>42176513
>I weigh 60kg
>why are my arms small
Hmmmmm....

>>42176557

New

>>42176557