/plg/ - panzer lifting general

hi

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>>42252851
What is going on fellow poster?

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>>42252837
third of rebeka a hoe

>woke up with some sort of tricep pain

What the fuck. I'm not Fat Retard, this shouldn't happen to me.

Any reason why plg is particularly dead today?

Anyone else watching World Games?

>>42253014
because I dropped a stinky brown sean in my toilet

>>42252906
basic slut

>>42252906

Who is this basic bitch I keep encountering in this board?

>>42253014
>why plg is particularly dead today?
Because it's two primary posters are a weak virgin oly wannabe and a shitposter with no friends who also does not powerlift.

>>42253609
I don't get why you're so fucking mad
You don't have to be here you fucking virgin faggot

>>42253680
I lurk once per day when I shit after lifting. That's what this place is worth.

>>42253708
Obviously that's a lie because you just responded to me

Fuck off desu SENPAI baka

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>>42253715
I made an exception just for whoever you are, and to remind you that you are probably dogshit who doesn't even compete at ppwerlifting.

>>42252837
WAWTT lads?

I'm doing mainly some bench, heavy cgbp, and some back work, probably some high rep face pulls too. Can't wait for my knee to recover, haven't been squatting for 4 weeks already, hopefully I can incorporate some bodyweight squat within the next week

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>>42253811
W3D1 of 3x int high bench from 28 free

submaximal pullup set between each set including warmups (still a new meme for me, hopefully doesn't interfere too much)

>>42253736
I'm bodorio you fgt

Lads help me out here. Last couple of weeks I've been having some lower back discomfort when squatting. In particular Ive been getting pain just as i rerack (something to do with spinal compression?) on the side of my spine around the waistband area. I had a very similar thing with deadlifts when I was a total noob, and it went away when I learnt how to brace my core, but I do that pretty well now, plus wear a belt. However I suspect this has got something to do with my anterior pelvic tilt. Anyway, for the first time in now experiencing discomfort outside the gym, it doesn't hurt badly, and only really when I move my torso forwards/back/side to side, but it's still got me worried. I've done a bit of icing but any other ideas? How long should I stay off the squats?

>>42253811
TM VD:
Squat 5x5 @ 85%5rm
+ d1 of bench 3x beg (i'm on my 4th or 5th week now)
+ double pause DL 3x5 @ 55%1rm
+ couple set of dips
+ face pulls 2x8

>>42253811
Texas volume day on my cut so today is
Squat
>152,5kg 3x5
Bencheroo
>90kg 5x5
Diddlydoodleroo
>162,5kg for 3-5 reps

Then if I am feeling particularly masochistic I will do some curls.

>>42253868
>anterior pelvic tilt
I doubt that caused the pain to beging with, but it definitely keeps if flaring up. I tweaked my back, right side of my spine just where you describe and it feels like shit, but stretching my hip flexors, hammies, glutes.. just loosening up everything down there makes it go away in an instant.

>>42253918
Interesting, sounds like yours hurts more than mine, but mine doesn't seem to go away with stretches

>>42253868
>>42253918
I think I had the same thing, and what that guy suggested helped me a lot, but I also think it might have been caused by my scoliosis which caused me to put more weight on my left side. Bracing hard, fixing pelvic tilt, and fixing my scoliosis a bit and it went away.

Just got a hair cut and it looked amazing from the front

Walk outside and look at my reflection in the window from the side and its awful

Wtf

>>42253964
What sort of timescale was it for getting rid of it?

>>42253994
Not sure, I guess I've been paying more attention to my posture and stretching for about 2 months. Now the only time I get some discomfort there is if I squat too fast or don't brace hard enough.

>>42253907
do you usually do your weekly set of main stance deadlift on volume day?
after squat 5x5 thats way out of line for me...

>>42254025
Alright, cheers

>>42253811
Front squat to daily min, 315
Only one backoff set of 235 x 5

Incline top single of 225
4x5 at 175

Weighted chinups, curls, skull crushers, band pull aparts.

>>42253854
You wish

>>42254033
Yes, I have done it that way all the time. My deadlift started out bad and has stayed bad, but it is catching up.

>>42253929
because youve got some disc issues, you need some spinal decompression ASAP

>>42254122
different guy, but how do I into spinal decompression. Should i just tie to myself like 40kgs and hang from the pull up bar?

>>42254163
yeah that'll work

start with just bodyweight to get the feel going

>>42254122
I actually just did a longer round of hip flexor stretches and there's a noticeable difference. But I'll try the hanging thing anyway.

watch this immediately
https://www.youtube.com/watch?v=ifNJ0pZpmx0

>>42254173
how to deal with the grip?

>>42254387
What do you mean how to deal with the grip?

If you can't hold on to the pull-up bar with some plates tied to you, then you need to put down the pussy straps and start developing a grip

>>42254387
are you saying that youre hands are so weak that you cant hold on with 40kg added for a minute or so

>>42253811
Probably not training today but tomorrow I'll be starting a new block of training, bench and deadlift have felt amazing lately so I'm excited for that. I'll be doing
> Low bar 3x4
> Comp Bench 3x5
> Close Grip TnG 3x6

I'm so fucking fatigued its unreal
My maxes have fallen 10-20kg
Every session I cut it early because I feel like I'm about to throw up

I'm failing every set

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rate this hypertrophy block

>4 weeks 5th week is a deload.
>2 sessions a week
>one low volume one high volume
>+ indicates amrap set to regulate the weight of the next high volume session

session 1: 3x8+ 60%
session 2: 4x12 67.5%
session 3: 3x8+ 62,5%
session 4: 5x10 70%
session 5: 3x8+ 65%
session 6: 6x8 72,5%
session 7: 3x8+ 67,5%
session 8: 8x6 75%

might try this for squats

>>42254664
Thanks for bitching about it like a little pussy

I'm sure it will help

>>42254686
If you squat less than 400 lbs, it should be fine.

>>42254737
about 450 actually

the volume consistently goes up I did the math, its a little low on sets(total/week wise) but I did account for the other exercises that add up in the total volume

>>42254774
Seems excessive for single sessions. 48 reps at 75% has to be nearing your MRV, but fuck me.

>>42254721
I hope you die tbhqh

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>>42254852
>spending all day on an autism support forum bitching and blaming your problems on everyone but you

>>42254878
Didn't read LOL

>>42254257
Just did. Now what?

>>42254806
>48 reps at 75% has to be nearing your MRV,
well thats the point, I deload right after

gotta overtrain a little to make gains bro

>>42255235
You only doing one session per week per lift?

>>42255257
no 2 sessions

i gotta program in deadlifts somehow ill figure it out

>>42255269
I hope you're planning on doing 8x6 deadlifts right after those squats lmoa.

>>42255301
nah im gonna do them on a seperate day

how would you program deadlifts for hypertrophy, if its high reps I think I might need to ease down on the squats

>>42255318
Don't do high rep deadlifts.

Do a lighter variant. Mid to high rep SLDL's, snatch grip, deficit, RDL's.

Don't fry your lower back with heavy pulling during a hypertrophy phase.

>>42255318
No idea don't ask me I'm 2nd year lifting doing c6w like a good boy. I don't feel like I'm experienced enough to give advice, I'm here to learn and banter a bit, stay safe and have a nice day.

>>42254429
3x int bench?
how is it treating you?

>>42255330
so completely abandon regular deadlifts or should I do speed work and complement it with a variant

Hit a new 1rm on squat, now loads of blood vessels have burst on my face and mainly around my eye.

Is this normal?

>>42255379
Deadlifts are different than squat and bench. You can work almost completely around it and still pull big as long as you don't lose your grip strength.

Speed deads are fine, if you do tons of sets with a very moderate weight, as long as your back recovers.

Is doing deficit deadlifts paused too much? I want a stronger lower back.

>>42255418
>Deadlifts are different than squat and bench. You can work almost completely around it and still pull big as long as you don't lose your grip strength.
yeah exactly thats why I asked how in the first place

>>42255443
What is the point of pausing a deficit deadlift? Pauses are for technique.

If you want a stronger lower back, do more RDL's, SLDL's, GHR's, GM's.

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how do I get rid of my hourglass figure? I am tired of the blahanism. Do I just have to blast my obliques with some side bends for that blocky core or can I do more?

>>42255495
start by losing weight

>>42255469
I dunno, just floating the idea out there. Thought it would stress my lower back/core and also train my bracing technique more than a regular paused dead.

Already doing SLDL/RDL.

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>Rebeka hasn't posted on instagram in 16 days

AGGGGGGGGGGGGGGGGGHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

>>42255503
i know that would be benefitial, but i am still weak as fuck so id rather continue to maintain my weight.

>>42255598
Just messaged her a screencap of this, including your name and college so she can be sure to avoid you.

>get to gym early to get done earlier
>all benches taken
>end up starting same time anyways
Why do I bother?

>>42255495
build your lats and lose weight

>>42255600
Nobody cares what you look like besides you and homos.

Get stronger, and do some conditioning.

>>42255671
Did you ask to work in?

which row variations will not put any strain on my lower back?

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ALL WOMEN ARE WHORES I SWEAR
-Panzer

>>42255750
pendlays if you drop them after you finish the concentric

>>42255750
Chest supported cable, seal

>>42255750
Seal row.

>>42255686
All benches were taken by groups of people so I figured it wasn't worth it.

>>42255598
she is basic bitch trash

>>42255671
>not training at a small non commercial gym
its completely empty 7 out of 10 times I love it

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>>42255752
>showing your back muscles means you're a whore

this made me think

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>>42255666
devilish post

>>42256051
>not training at a small non commercial gym
>its completely empty 7 out of 10 times I love it

>not training in a home gym
It's empty 10 times out of 10

>>42256199
>It's empty 10 times out of 10
thats the extreme side

the perfect balance is having one or two people there. Wont hinder you, can have a nice short chat in between sets or could even give ya a spot

>>42256199
Yeah we get it you don't lift :^)

>>42256105
>showing your back muscles means you're a whore
>Posing topless for attention, and getting it, despite being a 6/10.

Pick 2

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>>42256354
>99.999999999% of her pictures are her dressed modestly either training, with friends or a selfie
>posts literally 1(one) picture of her back without a shirt on to make some dumb woman body image post
>dude shes a thot whore!!!11!

this makes me think, whenever she starts posting cheeky bikini pictures and such then we can talk

>>42256581
>then we can talk
You can't talk.

Because you're a brainlet who cant into language.

>>42256581
She's still ugly

>>42256581
Did u like the pepe I gived u in OP??

>>42254686
70%1rm for 5x10? Kek, I dont think that is very clever.

>>42256923
I did, thank you son

>>42257009
>son
Aren't you a child?

>>42252837
>panzer lifting
What even is this

>>42257043
that's the meme

>>42257043
The general gestalt is that Panzer is a failed powerlifter with noodle arms who thinks that trying to larp as a oly lifter makes him superior to this general, which houses the only """friends""" that Panzer has.

>>42257089
And even more funny thing is that his olympic lifts are so shit you can reach that without ever training for oly within a year.

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panzers is my daddy and esmeralda is my mommy

>>42257089
Are you telling me this entire general only exists for the sake of a single tripfag?

>>42257168
of course

everyone must recognize my superiority over them

In the benchpress you are supposed to bench towards your head on the way up, right?

When I do that for rep work, I feel like it's kind of exhausting to catch the drive of the bar once you reached lockout.
It has momentum towards my eyes then and I have to kind of pull it back in. That feels weird.
And I also have to row it back towards my chest.

Is that supposed to be that way or am I doing it horribly wrong?

>>42257320
You're supposed to have the bar directly above your eyes as you drive up
Try thumb-less grip too, it will help a lot with your other issue

>>42257366
See, because you made that unfunny pun at the end I cannot take your post serious, even though the first part might have been serious,

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When strength training gurus refer to hips, as in weak hips are limiting you in lift x, which muscles are actually implied? Surely they don't mean just hip flexors

Does anyone have the hobbits old image of the potatoes of the scapula?

Additionally, how to diagnose upper back/ shoulder rotation asymmetry?

>>42257485
>potatoes
Rotators

>>42257187
Yes, and that tripfag is me

Look into your hearts, you know it's true

>>42257633
Fakk how do I still do this

>>42257640
.... third time lucky?

>>42257645
Alright, I really know it

>>42257653
>>42257645
>>42257640
>>42257633
Hello r.eddit bro!

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>>42257009
Here's another

>>42257320
You're over thinking it.

The barpath shifting towards head level is subtle. You shouldn't be forcing it.

I wish Rebeka would be my gf so I could let Daddy panzer cuck me as I watched

I squatted 202.5kg for 3x5 today :)

>>42257485
Nothing the hobbit did was of any value.

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>max out a lift
>week later still can't go heavy
>can't continue normal working sets
What do I do in this situation? Do a variation that is less fatigued?

>>42257776
Deload, and start a new training cycle of lower intensity and higher reps.

>>42257776
Be better

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>>42257867
how dare u

What's the best assistance exercise for injury prevention when it comes to deadlifting? I had a little scare with my back and now I'm paranoid.

>>42257873
>rebeka_pepe

Make her more average looking. You drew her too cute.

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>>42257873
Is only motivational bully friend

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>>42257867
You is back

>>42257907
Hey Jakub

>>42257911
For now I am friend

>>42257960
Why left?

>>42257958
Hello Georgy. Squats Lookin good today lad


>>42257976
Life has been a real shitshow desu. Training takes 90% of my free time.

>>42258000
How's the cancer and all that? It's been so long I can't remember what you had... Or how it is now.
How did you even remember your tripcode

Was going for a 16+ RM on bench today. Only got 12. I even felt rekt by the 4th rep. BTNP felt shit too. Called it quits after the second set. I just couldn't focus, and the tris and delts were just toast. Think I'm going to reduce my volume a bit the next couple of weeks.

Rows are doing well though. Thank God.

>>42258045
How bizzare... I did 3x12 bench today and failed my sets, felt rekt on the 4-5th rep too.
Then I also did BTNP and called it quits on that too...

Did power cleans and not rows though

>>42257711
That's fine. I still would like that image. I hosted noticed something while doing OHP and I believe that image would be helpful for me.

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>>42258103
No. I refuse to post or endorse any image created by a child molester.

>>42258067
We're just having one of those days I guess.

I've basically been a fucking slob as far as nutrition, sleep, activity and alcohol levels are concerned lately, so that have probably caught up to me.

>>42258145
Are we the same people??????

>>42258171
We've transcended time and space to get those sweet (You)'s.

Fuck me, today's plan was >>42253907 but it became a 3x4 for the squats. Was just too damn heavy today, I even did the same weight for 3x5 last week easy. I just want to eat like normal again and get back on the gains train.

https://www.youtube.com/watch?v=-CnY4ap4grw&feature=youtu.be
Also felt some pain in my back, does it look like I'm rounding my back at the bottom?

>>42258000
>Squats Lookin good today lad
thanks senpai. They were really hard

>>42257703
good job babe

fucking hell lads I squat 160kgs and I stil have no idea what I'm doing can anyone look at this 2 sets one recorded from side and one from the back. Today I felt like my right forearm was being used and it felt sore at the end of my workout also bar was slipping from my back for some reason. Why the fuck squats must be so hard.
https://youtu.be/xLtitj45ZHU
https://youtu.be/eAYC3aIe-ok

>>42257904
back extensions
straight arm lat pushdowns

>>42258383
The bar was slipping from your back because you're not wearing a proper shirt and you're sweaty as shit.

>>42258383
Chalk and a full t-shirt should fix the slipping I reckon

>>42258417
>sweaty as shit.
That's true but it never was a problem before even with higher weights.
>proper shirt
What would be considered the proper shit, should I just buy some basic t-shirts from h&m
>>42258435
Oh I guess yeah time to do shopping.

Thanks lads

>>42258383
start doing quad accessory, your back angle is all over the place

>>42258045
>>42258067
which one of you goofballs recommended btn press a while back on here

at first it gave me great pumps but after a while it just got my cuffs sore. Switched to standing one arm db press these feel great

>>42258452
What are some good things? I normally do lots of front squats as well but lately didn't have time for any accessory, just very basic workouts only big lifts mostly.

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>>42258506
Trappy. Then the faggot argued with everyone that said that they were an injury waiting to happen.

>>42258506
It was me. Mt cuffs are super sore and beaten up too.
w-whoops

My delts have literally doubled in size though and I just can't stop

>>42258548
switch to one arm db press. trust me

>>42258562
Its good yeah, I've done it before. Quite time constraining though.

>>42258527
belt squats
step ups
lunges(if you do em right)

Anyone going PLCon?
I'm going because Rebeka is and I'm gonna slip two fingers in her balloon knot

>>42258582
Those all suck, can I just do knee extension machine?

>>42258968
This is why you can't break a 350 wilks

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>>42253811

It's volume day, which is going to suck something fierce.

Squats: 5x5 485 lbs
Bench: 3x5 paused 2x5 touch'n'go 265 lbs
Speed Deadlifts 3x3 355
Dips: my fat ass 5x8 keeping rest short
Curls: 4x10 75 lbs keeping rest short

Is what's on the docket today.

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>>42258981
heh

>>42259006
I meant "this is why you can't break a 356 wilks"

>>42259050
Let me take a shit and should be enough.

>>42258990
Are you a 242 weight class?

>>42259006
implying you arent heavier than the weightclass you put in

I LOVE REBEKA AND I DONT CARE WHO KNOWS!!!!!!

>>42259099
This makes me sad.

There is someone obsessed with a 5.5/10.

Just go outside. Average/ugly girls are everywhere.

>>42259121
Rebeka is liberally a 1 in a million. She's a world class athlete.

Most women are boring fat ugly sluts

Rebecca is a pure virgin strong ATHLETE

>>42259135
And she is a boring muscly average girl who happens to lift.

>>42259152
She's a world record holding ATHLETE
she has the worlds top 1% genetics

>>42259161
She braappps just like the rest of them.

>>42258250
Looks fine to my untrained eyes, though you could probably do better with a slightly more controlled descent if that would get you somewhat tighter in the hole.

>>42259171
I want her to brap in my mouth. I want the fecal matter to stick to the sticky wet skin of my mouth.

>>42259191
Sean?

>>42259058

105 kg is the USAPL. I'm walking around at just a shade under 240 lbs right now though.

>>42259201
could you just imagine though... her wet sticky fecal matter spraying down the back of your throat as her tight balloon knot opens up wide and just rains down a fat big solid lump of Norman Kahn, sliding deep into the back of your throat. Woah.

>>42259161
She has pink highlights and uses the dog filter.

Basic bitch, lacking a strong father figure. I'd throw her a dick, but I wouldn't put a ring on her.

>>42259187
Alright, thanks. The first rep I just fell into it, it was so fucking heavy, I had no idea it would feel that heavy and I had no control. I have been working to slow my descent more to get that tightness and try to control the bounce a bit better, but I'm still going down fairly fast I guess. The back pain is from an older injury though, it just flared up my last session and I felt it today too.

oh my what's this? A special afternoon edition of Norman khanning

You heard it here first folks I am once again on the toilet dropping a Norman khan


Let's see here comparing it to this morning

Yes well hmm lets see

Ah yes this one, although stinky, was not at the extreme level of stink as this morning

It would appear as though the brown logs of Norman khan are in a much more solid form whereas this morning they were rather mushy or quite squishy

I'm also surprised by the amount of Norman khan accumulating in the toilet as my shit this morning was also quite large

I believe this may be due to me NOT dropping a single Norman khan into the toilet on Sunday, if I'm not mistaken, which I might be

>>42259268
What was the injury?

I'm paranoid enough for something like that to push me into a deload, or at least stay away from heavy work, to let it rest a bit.

>>42259307
I don't know what it was tbqh. It happened after a bad squat repetition about 6 months ago, went away quickly and now it came back. It is a sharp, but not very painful, pain about 2 inches to the right of my spine.

It's come back a couple other times too, and I think that spot specifically is hit every time because of the way I sit and the way I am stiff and shit.

>>42259371
>It is a sharp, but not very painful, pain about 2 inches to the right of my spine.
thats a pinched nerve 100%

I've benched two times in the past six months and I've hit five kilo PRs on both occasions.

Why do people care about bench again? Unless you are literally a woman, you should be able o hit 315 in a year tops.

>>42259408
That could be it. Do you know how to fix it? I read it says to rest the area, but I can't see how that alone would change anything- wouldn't it just come back?

>>42259463
stretch glutes and hips
decompress spine
stay active

that alone should fix it

I miss livia so much I'm going to relive her memory by becoming her

>>42259491
Alright, thanks, it's obviously not something very major as I am not really bothered by it except during the workout. Hopefully I'll get it fixed. I already stretch my hip area regularly, I will try decompressing and sitting less.

>>42259492
That's not my trip.

>>42259534
gotta stretch the glutes then

PANZER PANZER
PANZER..............PANZER
PANZER PANZER
PANZER
PANZER

...............PANZER
PANZER...............PANZER
PANZER PANZER PANZER
PANZER...............PANZER
PANZER...............PANZER
PANZER...............PANZER

PANZER ..............PANZER
PANZER PANZER PANZER
PANZER PANZER PANZER
PANZER...............PANZER
PANZER...............PANZER

PANZER PANZER PANZER
............................PANZER
..............PANZER
PANZER
PANZER PANZER PANZER

PANZER PANZER PANZER
PANZER
PANZER PANZER PANZER
PANZER
PANZER PANZER PANZER

PANZER PANZER PANZER
PANZER...............PANZER
PANZER PANZER PANZER
PANZER PANZER
PANZER..............PANZER

I have a PEPE for you!

>tfw you do a cheeky SSB top single that ends up being 90% of your low bar max and it moves extremely well
Wew lads

>>42259371
Reminds me of something I walked around with. My left glute med grew tight as fuck, and it was like getting stabbed to the left of my lower back every time I unracked a squat or just leaned forward in any way.
Roll your hips and legs in addition to the stretching you're already doing.

>>42259572
>>42259624
Got it, thanks homies. Going for a quick stretch session now just before bed then.

>>42259636
If you don't have a foam roller, a (full) bottle of water or any kind of hard ball will do the trick. Biltema has a couple of PVC balls for kr19 if you find the need.

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>rotator cuff soreness

>>42259947
Should have done more rows

>>42260059
I don't row at all but I do Chinooks

Who commented on my request thread

>>42260106
Explains your rotator soreness

You're a helicopter

>>42260280
Its sore. Also, I'm not a helicopter. I am a person.

Is Panzer here??????

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>I get to start German Volume Training and the bulk to 94kg in 2 weeks

G L O R I O U S

>>42259602
yes my child

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>>42260701

BAM BAM BAM

>>42260713
thats actually pretty good

quality meme my friend

Just benched 225 for 2x17 today AMA

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>>42260783
are you satisfied with doing a meme

>>42260788
Yes

I need a picture of panzers face for my next pepe

>>42260794
>>42260783
Share panzer rares

Do you have that one of his deadlift with the bumper plates on the wooden platform from a side angle? The one where you screenshotted it cause he only shares it for a couple mins

>>42260713
wouldnt we be seeing the pepe's eye and not rebeka?

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>>42260794
keep it to yourself bobby

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>>42260838
Explain this then

>>42260783
is this supposed to be impressive in fat retards world?

>>42260840
I am going to transform you into a pepe

I'm your biggest fan :)

>ywn cut panzers face off and stitch it onto a frog

>>42260845
Low IQ from an antisemitic, not surprising

>>42260882
Boring!

>>42258531
remember when trappy after recommending the overhead and btn press, discovered that you shouldnt pinch and retract the scapula during said lifts because after after months of talking about presses, learned that the scapular rotates with the humerus?

fucking hilarious to watch unfold

>>42260910
thumbs up!

>>42260848
What is your best 225 rep max, cunt (sean)

>>42261289
Going for 20 on Wednesday if my elbows hold up https://youtu.be/gE8CNUZUnqY

>>42261336
Post panzers face

>>42261336
Good work. Elbow healed up quickly

>>42261378
I don't feel like going through several thousand pics for a single pic of panzer's face. Check the archive I'm sure you'll find it

>>42261381
Yeah, I was surprised it felt okay, I'll probably start building up to hepburn next week

>>42261401
DeduArchive images are dead cause his hard drive got raided by the feds

I just need 1 pic pls

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>>42261418
I only found fat panzer, too lazy to find skinny panzer

>>42261482
I know he's your friend but let's not pretend panzer isn't a ginger fatty

>>42261482
Bobby Hill?

>>42261498
He got way skinner

https://www.youtube.com/watch?v=h8uvvyUHZ6M

Kyle Harrington 0:25 seconds into the video

Can I switch the templates of Canditos Linear Program every now and then? Like one month Hypertrophy, one month control, etc.

https://www.youtube.com/watch?v=ZskXIVgIkEE&t=65s

thread theme

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reminder

>>42261985
>183cm
>I would need to bulk to 120kg weightclass
>currently 93kg
>not shredded at this weight

I would be an obscenely fat fuck at 120 without steroids

>>42258250

dont divebomb, it makes it harder to stay tight at the bottom and can also make it more difficult to "bounce" back up from parallel

>>42261985
>They say I should be a 105
Wew

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>>42260826

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look what I found today for $1 lads

>>42262908
I vomited just thinking about the taste.

>>42262908
Ewww, what's wrong with you. There's a reason they're only a dollar

>>42262970
>>42262937

these sound fine

like low quality orange jam in a pastry

nothing wrong with that

>>42263121
I'd imagine the frosting would put them over the edge. Orange pastry plus the hardened layer of sugar is just too much.

>>42262937
rude
>>42262970
rude

>>42263121
thanks panzer

>>42263151
you cant really taste the frosting

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>>42263261

>>42253811
5/3/1 Beltless Lowbar Squat, might push for a new 1rm on the joker sets. After that an easy bench 5 rep at 85-90% of my 5rm and some chins/curls/rear delt work.

>>42262017
Data taken from top international athletes. You're not supposed to bulk to 120 in your first year of lifting, I'd use it as a guideline for maximum acceptable weight class.

>>42253811
Squat and Bench
>the same as every other day

>eat like a fat fuck
>look fatter
>have lost half a kg
I don't understand this

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>>42261985
>compete at 77
>should be 62

How do I wash my SBD knee sleeves?

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>>42260826
>I need a picture of panzers face for my next pepe

>>42264952
>~155cm
Are you a girl?

Is doing my chinups as a 5/3/1 scheme any good?
Right now I'm just doing heavy 3x5 and then 2x5 pullups with a bit less weight.

>>42265637
>pullups
useless, just do more chin ups

>>42265637
How are you going to calculate percentages? If you know your 9, 7 and 5 rep maxes you can use that for your 5+, 3+ and 1+ sets as an initial rough estimate but for every other set it's kinda hard. You can't really use bw + weight and you can't really use just percentage of weight added.

>>42265645
>How are you going to calculate percentages?
by basing it off bodyweight+ added weight

lets say 200lbs + 100lbs weighted = 300lbs total weight for a 5rm well thats 85% then

>>42265866
It could work but it might be on the easy side. It would definitely work for rows though.

>>42264868
welcome to newbie gains

>>42265215
cold, quick cycle in washing machine. maybe put them inside out.

>>42265925
B-but I'm not that new.. I mean..
https://www.youtube.com/watch?v=wm3VLCAqJ6E

>>42265951
whats your diet like?

>>42265957
2300-2500kcal a day, around 150g protons. Bee neating like a fat fuck the last days because cake and candy for birthday and people giving me stuff.

>>42266012
>2300-2500kca
Cutting or 160cm?

>>42266144
183cm and down to 93kg from 99kg. Also mostly inactive other than lifting, except the occasional skate session.

>>42266181
dont you have a job ?

why would you want to be less than 105kg if you're 183?

>>42266223
No job. I want to be 180kg, but this all takes time, I am fairly fat at the moment, and I don't mind being, but I need to lean down a little for long term progress I think.

>>42266223
>why would you want to be less than 105kg if you're 183?
there is a common misconception that you should be a certain weight at a certain height to maximize your strength potential

but you forget that to have maximum potential at that weight you need to have filled out your frame with as much muscle possible. Imagine the difference in muscle mass to him now squatting 185kg to him squatting 300kg. That alone would put him at 105

>>42266234
>I want to be 180kg
impressive goal, I wish you the best. God speed anon

>>42266244
true, otherwise he could just maintain for the next few years until all fat is replaced..

>>42266261
its much easier to lean bulk during high volume phases your way up then be a fatty for x amount of years

>>42266251
It's not really my goal, I just want to be as big as possible. People here told me 105kg is good weight class for my height so I am to fill that out, then see if I can grow from there, but I am not that wide so maybe not. Thanks anyway lad!

BRRRRRFFFFYPPP

just shatted out a Norman Kahn


My goodness the initial odour is so strong with its putrid smell

A lot like yesterday (morning)
And just like yesterday (morning) the shit is rather mushy, like in between from a dry solid log and DIRREAHA Norman khan

Rather interesting it is all collecting in a pile on the bottom so there is no floaters or anything like that

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Opinions on rack pulls above the knee?

>>42266316
useless

>>42266316
Great if you're an insecure douche who wants to ruin a bar.

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>>42266432
>his gym doesn't have Eleiko bars

>>42266475
I train with two 700 lb deadlifters, and two 750+ deadlifters.

None of them pull above the knee.

>>42266316
I personally don't see much use for them, they might be good if you want to train grip. By pulling above the knee it's easy to turn the lift into a standing leg press when it gets heavy, and most lifters have strength/technique problems either from the ground or where the bar passes the knees. None of those positions gets trained in a pull above the knee.

>>42266837
>they might be good if you want to train grip
implying everyone who does them doesnt use straps

315kg/694lbs DEADLIFT RPE 7 @ 83kg Bodyweight
2 weeks out
https://www.instagram.com/p/BW-H2_Zgngt/?hl=en

>>42267018
Didn't you put fireworks on your humerus and explode it into a million pieces just the other week?

>>42267042
Yes that happened didn't it

>>42267018
I cant watch any of your stuff the editing its horrible

youre just picking some weights up whats up with all the fluff dude

>>42267061
I swear just the other week you broke your arm squatting?

I can't find it on your IG????

DID I DREAM THIS OR SOMETHING

Why are all the top IPF deadlifters so autistic and unlikable?

Examples:
Isley
Kbooey
Gibbs

Lol Fedders are so much cooler like:
Haack
Pete rubish
Bodorio

>>42267077
He probably just added a pic of a broken humerus. I mean how fucking brittle would your bones have to be to break from a bad squat.

>>42267111
Give me a rundown on this Bodorio

>>42267065
Here's an option for you, don't watch it.

Lads thoughts on doing Candito for squat/diddly and Cuckols 3xint for bench?

How much in the way of accessories would you do on bench days?

>>42267128
Imagine the biggest, strongest, cuddliest and kindest guy you know.

>>42267136
Fuck off, chink sean

>>42267018
>tfw gym doesnt blast pray for plagues

>>42267018
Nice lift! Is your pulling affected by the pec tear?

Also I get that it wasn't a max out but do you realize what RPE 7 means? I highly doubt you could have pulled another 3 reps for sure.

>>42267142
He sounds like a nice guy

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>>42267159
That's what all the girls say too

>>42267155
Half the things I say shouldn't be taken seriously. Like the time I "broke my humerus"

>>42267111
Nice opinion on people you haven't met, however, I can confirm that Isley and Gibbs are wankers though.

Maybe you're on to something

>>42267111
I don't have proof besides anecdotal evidence, but the ipf seems to have a very high concentration of autistic people compared to the bros that compete and other federations

>>42267292
Well that's a contradiction, I'm the biggest bro who has competed in PA

>>42267310
Are you though? I suspect you're really just the typical /plg/ autist but you only pretend to be a bro because the >muh iron lyfe brand helps you sell merchandise. I'm not saying this in a negative way, I'm sure it's a successful business strategy.

>>42267517
I'm literally on here only when I post my own videos and answer legitimate questions to the best of my ability. The negative perception is given from a negative response from PLG itself. I just play along and people like Isley (or like you say, "austists") get more worked up than they should. I'd consider myself a normal guy who just likes lifting. I personally don't like powerlifting mostly because of the "Austist" community but it's a good platform to promote Barbell Crew (the brand I'm a part of) and also motivate the younger lifters. Yes, I understand the appeal of my content, but as long as it gets people into the gym I've done my job.

That's the way I see things.

>>42267615
I'm sure you're a likeable guy in real life.

You come here to advertise though. Don't pretend to have any other motivation than to advertise, faggot.

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>>42267615
Hi do you wanna be my coach for free I'm a cute young neet and I'll exchange my body for your service

>>42267661
Trip on, frog

>>42267137
>
perrty good, did it for a while but couldn't handle C6W leg days after a while and swapped to cuckols 1 day squat intermediate.

>>42267657
1. I'm here to show you the lift inherently this will expose you to my social media, if someone appreciates the content I produce, they'll support what I do.

2. Everything you do and show the public is endorsement for yourself. You decide how much it is worth to yourself and others.

3. If others are willing to invest in the image you create, be it train or represent the brand that I'm a part of that's their choice.

So to confirm your statement, I'm advertising myself, I'm Kbooey, if you like my shit, thank you.

If you have a cynical point of view about it, you're probably a piece of shit who hates himself. Negativity through something that hurts nobody says about a person.

I'm not here to attack anyone. But I'll address comments as they come.

>>42267137
>How much in the way of accessories would you do on bench days?
should depend on your weakness, def a good amount of pulling to balance the press:pull ratio

I think I've overtrained. I was supposed to squat 170kg 3x5 but only managed 1x3 at rpe 10. I did 180x4 a couple of weeks ago. I've increased the amount of sleep and food prior to the day I did 170x3. Before that I was cutting. Now I'm maintaining

Is 1 week deload and 1 week ramp up of intensity enough or should I do 2 weeks of deload and 1 week of ramp up? I'm a late intermediate lifter I guess

>>42267929
Tbh when I'm burnt out I either take a week where I fuck around and do 1rms on chin ups and shit or I take 4 days off. It's pretty unlikely you overtrained, most people never do, you most likely under recovered and/or had a bad day.

>>42267929
a taper might be good in your case

>>42267929
You're not overtrained. You are failing to recover from the work you're doing because you are cutting. One day of increased calories doesn't fix it.

>>42267951
It's weird though. I've lost 10kg and added 8-10kg on my squat while cutting, but as soon as I start maintaining I stop progressing. Isnt it possible I exceeded my ability to recover while cutting? I mean I was running TM with increased weight every week. I did switch to 3x5 on VD and 2x3 / 2x2 4x1 etc on ID

>>42268021
>do certain amount of work over time
>fatigue builds up
>eat slightly more
>huhuhu why dont I recover 100%
ur dum

>>42268047
That's why I'm proposing the idea of deloading. It's just funny timing

Fresh bread.

>>42268309

>>42268309

>>42268309

>>42267137
take the candito accessories and do them for cuckols bench and take the second day light.
second day i only do 3 sets of lateral raises and face pulls. i also like to do cgbp after the amrap.

>>42266316
Pure ego. If you want overload you can still do them below the knee.

>>42267018
You obviously don't understand RPE. That was not a 7. 8 at the very least probably an 8.5

>>42267929
You're fatigued, not overtrained. Two very different terms, it's virtually impossible to over train in powerlifting