/PLG/ - Powerlifting General

reminder to do weighted chin ups to bench more

>>42268337

What if I can do chin ups pretty well but strugle to do more than five pullups?
Is it bad to go until failure every time I do the pullup sets?

>>42268309
So this is Panzer's face, intredasting.

>>42268346
>Is it bad to go until failure every time I do the pullup sets?
yes absolutely

the biggest newb mistake when it comes to trying to increase chin/pull ups is going to failure, you want to stay away from failure as far as possible

Some guy here will post a program, keep on eye on this thread

>>42268346
S1: 6x2 √
S2: 8x2 √
S3: 5x3 √
S4: 7x3 √
S5: 5x4
S6: 3x5
S7: 5x5
S8: 4x6
S9: 6x6
S10: 1xAMRAP

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>>42268337
Explain

>>42268385
chin ups increase back and arm musculature

Increases in size in those areas increases the leverage in bench directly

>>42268309
Wait... Is that pic OP or his wife's son lol. He is a powerlifter so probably both.

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>>42268419
Thank you.
Can you recommend squat accessories?

>>42268431
paused highbar squats

>>42268431
haack squats

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did weighted pull ups today. i usually do thumbless grip but I changed it today and did thumbs under the bar. it felt like I lifting lightweight. does it involve more bis or forearms? what gives? how do you do your pull ups?

>>42268431
If you don't do high bar or front squat, start.

Paused versions of front and high bar are great, including breathing paused squats, and tempo squats.

>>42268476
with thumb under bar and tight grip. it gives better leverage.

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>>42268476
forgot to mention that in the past sessions I had problems with my grip essentialy closing in during the lift, but today the stability was great

Oh Mandy
When you came and you gave without taking
But I sent you away oh mady

Oh Filip
When you came and you gave without taking
But I sent you away oh Filip

>>42268431
Hamstring curl, reverse hyper, ghr, good morning. Squat variations are not accessories.

>>42268605
>Hamstring curl, reverse hyper, ghr, good morning
>no quad work
dropped

Anybody have any good personal bests recently?

I sat out a meet due to injury last month, and I'm training up for a meet in December.

Hit a training cycle best of 425 for squat and 290 for bench this morning for my RPE 9 singles. Things are going good.

I LOVE BODORIO AND I DON'T CARE WHO KNOWS

Bros, is there any working world games livestream? Pls link

>>42268548
>>42268670
god i miss trppy

>>42268659
pls be in kgs for 10 reps after doing 2 sets previously

I JUST WANT TO OPEN UP THE WINDOW AND SCREAM "I LOVE BODORIO AND I DON'T CARE WHO KNOWS!"

>>42268659
Hit a yolo SSB single yesterday at 90% of my low bar max (360) that moved pretty well, and I benched 225 2x17, gonna try for 20 next time.

>>42268431
lunges and hip thrusts

>>42268461
>>42268475
>>42268605
Best advice I've seen on /fit/ in ages. I guess there's still a thread worth coming to on here

>>42268657
>squats and pulls 2-3 times a week
>no quad work
Please don't tell me you do seated quad extensions for powerlifting.

>>42268721
My response was actually a joke btw

>>42268721
except this is not /fit/ buddy this is /plg/

>>42268680
Fuck you dude he could be a 165er.

I hit a 200 lb log clean and press at 177 (not powerlifting i know).

>>42268719
What do you think that SSB squat tells you about your competition style squat?

What is your bench max? You should be north of 350

I need a picture of Trappys face

Don't ask questions

>>42268789
Probably that I should try harder for my comp style. Last tested was 142.5 kg in comp and I failed 150 but it felt like I could have done 142.5 desu.

>>42268738
I dont do any form of extensions, the're injury prone

I just do another form of a multiple jointed press for the quads

>>42268810
Could have doubled 142.5*

>>42268810
Why don't you switch to high bar?

>>42268719
is ssb one of those bars ith safety handles

>>42268801
How come nobody spams pictures of Trappy anymore?

Was it Raffy spamming the pictures all along?

>>42268822
I hate it, it sucks and I always pull something in my mid back when I do it.

>>42268605
Louis?

>>42268671
When does Blaine lift?

>>42268829
Yes

Final bench session of Cuckol 3x int med bench it gives the option to either do a 1AMRAP or an actual 1RM

Which is better to do?

>>42268886
omg was just wondering this :)

>>42268886
amrap is safer
1rm is dangerous but provides you the real thing

personally I would go with an amrap, no need to do an 1rm outside comp

Not even an hour into plg and we already have homophobic and racist posts

Epic. Just epic.

>>42268831
Do you think you have some upper back weakness that might be limiting your squat?

>>42268932
Stop being a faggot nigger

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>>42268837
Maybe

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>>42268932
The iron is colorblind.

It might still hate fags, though.

>>42268980
If you know how he squats yoi would know exactly why he says that

He basicly does semi good mornings when he squats and thats objectively harder to do with highbar. Draw your conclusion

>>42268886
>nuckols bench

None of this matters

>>42268980
Nah, I'd say my quads are my limit, given my front squat max is like 72% of my back squat max.

>>42269035
I only really good morning on high bar and minorly SSB now, low bar and fronts I don't whatsoever anymore.

>>42269072
>I only really good morning on high bar and minorly SSB now
nah you still do with lowbar to an extend, less than before I agree

but yeah weak quads are def why that happens. I dont get why people who have this problem dont try it to fix it, its very mechanicly inefficient to ''squat'' like that. It would easily be fixed by doing a lot of quad accessory, I guess people are lazy

>>42269117
Paused high bar squats fix this problem.

>>42269072
>Tfw I just realized I bench more than I front squat
RIP

>>42269117
Doing lower reps with a fuckload of sets helps a lot, especially while forcing my knees to stay forward and not letting my hips to shoot up. I was doing some quad accessories too though, belt squats hit your quads like a motherfucker.

>>42269148
I refuse to do them, I literally can't find the center of balance with high bar ever

Doing more and more good morning style squat, so what are the best ways to bring my quads up?

>>42269204
Paused high bar squat.

>>42269204
Belt squats if you want to save your back some fatigue, front squats, not forcing progression through bad form breakdown

>>42269232
>>42269236
Belt squat I don't know what is, high bar hurt me last time I did it, maybe I should try doing front squats then, since I never did them before. If I don't like them it's back to the high-bar I guess.

It is recovery day on texas tomorrow for me, so what kind of weight do you think would be appropriate for the front squats?

>>42269259
>>42269164
2 different powerlifters.

Both shitty squatters.

Both can't high bar (squat).

Both can't understand why correcting this weakness is important to having a functional squat.

Never change.

>>42269259
Belt squats are when you either hook up a dip belt to a cable machine or put some plates on a dip belt and squat on some boxes or benches.

>>42269164
>tfw no belt squat machine at my place

>>42269278
Squat is my best lift by far, but I notice my glutes and hamstrings have become more and more dominant lately and the torso angle is starting to get a little shady so I thought quad exerises could help, this is why I asked.

>>42269279
Okay, I don't think I will try that, usually very crowded when I train.

>>42269314
You don't need a belt squat machine, it can be a regular adjustable cable machine.

How much does a belt usually add to your squat? Right now my 1rm is 315lbs at 160lbs.

>>42269164
>Tfw bench more than I back squat
Poverty squat mustard race.
>acl problems, shitty sleep schedule, and cutting= poverty squat
I barely hit 225x3 today lowbar. I can deadlifts 315 for reps though. Wat do?

>>42269510
>Wat do
Don't have shitty acl problems, sleep 8+ hours a night, and finish cutting as soon as possible so you can ride the gains train. That's a pretty large gap senpai, either your squat is all sorts of fucked up or your arms are pretty long.

>>42269538
Very true. Yeah my squat has been pretty fucked for at least 2 years, but I've only really gotten serious about training again in the last few months. I really just need to reset until my form is right, but I don't want to stop lifting heavy everywhere else while my squat catches up.

I'm 5'11(.5) and my brother is 6'2

I weigh 90kg and he tells me he weighs 70kg despite being almost identical in size (he has bigger arms and that's it)

And he says he deadlifrs 200kg which gives him a higher deadlift wilks than me

Wtf he's lying right???

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reminder for the twinks

>>42269538
>>42269568
Current state
>5'9" 179lbs (down from 205 in April, goal is 170)
>bench 215x6
>ohp 125x6
>squat 225x5 (last week)
>deadlift 315x5

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>3 weeks off
>lose 7kg

>first day back
>60% x 5 deadlift
snab ciddy :(

R8 2 month progress on TM
>squat
>215x2 to 245x4

>bench
>215x2 to 225x3

>deadlift
>405x1 to 405x5

Plan on doing 1rm on Thursday before vacation.

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Convince me to stop now

>>42269607
You literally are a twink

>>42269881
No, I don't care what you do. I know I'm gonna get one when I break my fast at 4pm tho. Best chocolate bar.

>>42269938
I already ate all 3...

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>>42269766
Is this you?

>>42269755
why can't you stick with anything?

>>42269973
Just like your relationships?

>>42269058
What's a better bench routine then?

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>>42270026
>>42269973

>>42269921
no worries in 2 weeks im starting my A S C E N T I O N to the 94kg class

>>42269973
I honestly didn't know Isley was still around after supermong left. I thought it was like a Batman and joker relationship but with more shitposting. I should come to /plg/ more often.

>>42268419
>>42268337

what should my sets be? 3x5? 3x8?

>>42270177
See
>>42268377

Everyone should be doing this
Everyone!??

>>42270087
Good lad

>>42270092
I never left, I've been in here ever since

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>>42270078
You're not allowed to smug pepe at relationships. Isley tongue punched esmes fart box. You have never touched a boob, and your waifu is flatter than 8year old boy.

>>42268830
Sean got btfo

>>42270295
How so? Was he lying about his car or something? Clap clap?

>Isley tongue punched esmes fart box.
The thought actually made me gag

>tfw you are excactly the same a Panzer except you post your autism in a different board

guys, how do i calc how many calories a day I need? i don't know how much to eat as to not get fat but still make muscle progress

I am 6'5'' currently at 215lb

help a noob out

>>42270264
Good, this is quickly becoming the only worthwhile place on this board, at least until the /r9k/ kids wear themselves out for the summer.
I'll stick around here to improve my poverty squats and balance out my body.

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What did my captcha mean about this
>gayman sumo pullers

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>>42270287

>>42269973
extenuating circumstances

>>42268671
No. IWGA owns the rights to stream, IPF can only put up videos after the games are over.

Anyone else's training going phenomenal?
Squat E1RM today is 30 lbs higher than my actual 1rm and same thing with my bench E1RM. I'm pulling only conventional right now and that's blowing up too. I think I could easily total 600kg plus at my meet in october

Give me a rundown on Candito.

Skills test in 2 days and meet in 3.5 weeks, lads.

>>42270087
>calls people brainlets
>ascention

U wot m8?

>>42270983
Great, what are you hoping for at the meet?

>>42271004
I'll have a much better idea of how I'll do after my skills test, but right now I'm hoping for around 180-185/120-125/215 at 82-83kg bodyweight.

>>42271030
Alright, that's awesome, good luck on the skills test, hope it shows you what you want.

>>42271061
Thanks! How's training been going for you?

>>42270827
Eywbrows. Strong. A little naive, butt decently smart guy when it comes to programming. Well edited videos. Candito crush saga.

>>42271086
It's taking a toll on my body. My deadlift is slowly catching up, while my squat has been stalling for about 6 weeks, same with bench. Got some back pain, but all is well really. Just got some very bad workouts lately. Last 2 weeks I did 152kg squat for 3x5, but this week it was just too damn fucking heavy. Looking forward to getting a ticket for the gains train and hopping on that surplus when my cut is finished.

>>42271089
Thanks, he seems like one hell of a lad, will watch some videos of him later.

>>42270637

Happy for you, friend. My training's been going pretty well, too. Hopefully going to hit 50-80 pound PRs in all three lifts at the end of this training cycle.

I want to switch my accessories to rest-pause, but I'm afraid of messing up my gains.

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>If you claim to be a hardgainer, feel free to message me and I'll come to your house and hang a beating on you that you will not live long enough to never forget for being retarded. This is not hyperbole.

>If you're not big and strong, it's because you don't want to be. As I've stated many, many times, people are supposed to be jacked and strong. It's our state in nature. That and our massive brains is the reason we're apex predators and have dominated this planet.

>You're not genetically cursed- you're mentally fucked. Thousands of years of programming have rendered you physically impotent. You've been sold a lie that claims you're a sheep and not a wolf, even though humans and dogs are the only two predators on the planet that cooperate. That is significant. If we are sheepdogs as posited in American Sniper, we're only sheepdogs because we pity the weak, in spite of the fact that the weak are beneath contempt and killing our species. You need to recognize these facts.

http://chaosandpain.blogspot.com/2017/07/random-shit-ive-learned-part-three-or.html?m=1

Really gets your noggin joggin, "GDEs".

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>>42270637
no

not much is going phenominal rn

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>>42271595
>If you claim to be a hardgainer, feel free to message me and I'll come to your house and hang a beating on you that you will not live long enough to never forget for being retarded

Fucking Christ thats edgy

>>42271262
That's awesome lad. I wouldn't recommend switching anything up when you're making great gains tho

>>42271761
Eat more and try harder

>>42271226
Nothing to worry about if you're stalling while cutting. Just try to hold onto your strength and it'll start going up again when you eat.

>>42271924
Yeah I'm not worried, but I notice it is heavy for the body to lift the heavy weights and not get those extra calories. It just hurts more all over.

>>42271595
G4P, cuck, weaker than many IPF lifters etc

>>42271957
Jamie Lewis must seem terrifying to people who haven't left their basement

>>42272008
His gf cucked him so it's really hard to be terrified of him.

>>42272106
You censored the wrong parts Blue

>>42272087
I'd rather read an interesting blog from an cucked g4p edgy lolfedder than the basement dwelling autistic IPF lifters.

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>>42271845
ah I see

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>>42272137
..........hoed yoi knoe

>>42272150
Weak bait

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hye ladies

i eat an ass..and pussy..........at the same time

thats righte

my kik? blueromaleos.

thats ritgh ladie babes..you jost got my kiked

>>42272338
With your giant chin and skinnyfat yet somehow anorexic and fat looking body, you could pass for a retarded clone of superman.

Blueshoes makes me want to do steroids...

https://www.youtube.com/watch?v=K3vs6MK1ybk

is this man natty?

>>42269766
Great progress for squats, good progress for DL, no progress for bench. Just as TM is supposed to be.

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>>42271845

>I wouldn't recommend switching anything up when you're making great gains tho

It's too late, I've been bitten. I did it again today. I LOVE intensity, and I've been bored as hell doing volume work.

>>42272430
steroids 100%

>>42272430
Generally if you see someone that jacked training that dumb it's steroids

>>42272916
well then again theres a vid of him doing 2 inch pin squats with 1000lbs or something and his legs are fucking tiny

Any girl power lifters here?

I wanna sniff some farts


SSSSZNIFFFFFFFG

What's blueshoes discord ID?

ive got to say the mcgill stuff really works somehow

just deadlifted my old 65% for like 8 reps and my lumbar feels great. I used to get some discomfort even at this weight

>>42273702
Its almost a year since I did McGill's big 3 and my back feels like it was never injured...

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>josh hancotts sister
brehss

>>42269607
wtf. I'm 177cm and hardly managing to break 80kg without going north of 15% bf.

Is this table for roiders?

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>>42270055
Literally any program by somebody who held an all time bench record for even a day.

>>42273840
well no you just have 0 muscle

im 175cm sitting at 88kg bout 15%bf and Ive still got plenty of room to grow

>>42273873
>0 muscle
>1.5/3/4/5 tho :(

>175cm sitting at 88kg bout 15%bf
Post pics?

>>42273780
BREH

Looked through her photos and saw her boyfriend; wtf man he isn't even good looking. I'm not even mad I'm just disappointed that so many girls like that go with ugly guys when they could clearly do better

>>42273873
>same height, mass and body fat % as Jessie Norris
ok matey

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>>42273976
>I'm just disappointed that so many girls like that go with ugly guys when they could clearly do better
You're such a faggot

>>42273976
>ugly

he just has that nick drake look going, not really ugly tbf

I love Dino

>>42274314
And do you not care who knows?

>>42274325
okay Dino

>>42273780
THICC

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>>42274349
Morning reddit!

>>42274393
nice projection

>>42274439
>projection
Like your car?

>>42274439
There was simply nothing to project

>>42274466
so your jealous of my car? LOL get a life

>>42274484
okay dino

>>42268659
I got a squat pr a couple of weeks ago but it's still about 120lbs short of what I'd call good :(

>>42274490
What do you drive again? I'm new here.

>>42274490
>get a life
Projection.

>>42274508
your moms ass

>>42274508
nice projection

>>42274498
kys talent chad

>>42274579
Don't you squat more than alex?

>>42274590
yes. yes i do

>>42274615
Daaaaaaaaamn. Raw? What bodyweight?

>>42274638
raw. 200lb 7%bf

>>42274656
Impressive my man. Knew there were some strong fuggas here. What is your squat bench dead?

>>42272719

Those rest-pause sets fucked me up, boys. I think I'm going to switch from my linear periodization to DoggCrapp training after this cycle and see how it feels.

>>42274677
I'm impressed that you even lift

>>42274677
you dare impersonate me?

>>42274806
Backpedaling because you're weak af?

>>42274816
Nice projection Dino.

>>42274656
""""No""""

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>>42274849
Do you remember this guy?
I swear I never saw him post at all?? Wtf

What's Sean's discord ID?

I saw Sparrow at a grocery store in Singapore yesterday. I told her how cool it was to meet her in person and congratulated her on her meet, but I didn’t want to be a douche and bother her and ask her for tits or anything.

She said, “Oh, like you’re doing now?”

I was taken aback, and all I could say was “Huh?” but she kept cutting me off and going “huh? huh? huh?” and closing her hand shut in front of my face. I walked away and continued with my shopping, and I heard her chuckle as I walked off. When I came to pay for my stuff up front I saw her trying to walk out the doors with like fifteen chicken tenders in her hands without paying.

The girl at the counter was very nice about it and professional, and was like “Ma'am, you need to pay for those first.” At first she kept pretending to be busy and not hear her, but eventually turned back around and brought them to the counter.

When she took one of the tenders and started scanning it multiple times, she stopped her and told her to scan them each individually “to prevent any electrical infetterence,” and then turned around and winked at me. After she scanned each chicken tender and put them in a bag and started to say the price, she kept interrupting her by farting really loudly

>>42275033
#1606

>>42273855
>using a program that worked for someone who is genetically gifted in a lift
>not getting programming advice from a GDE who has still managed to get a goodish bench

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Help me out here

Snatch-grip deadlifts, or Krock Rows for upper back?

>>42275367
Krocc rows
assuming of course that you can resist the urge to want to be a little girl

>>42275399
Yeah, you are prob right specially because I am already doing regular deadlifts.
Will have to see about those girly feeligns though...

>>42275367
For hypertrophy? Tranny rows

Are incline bench and dumbbell bench good chest accessories.

would pistol squats then weighted pistol squats (dumbbell) carry over well to high bar squatting?

I want an exercise that'll carry over well when I can start again

>>42275680
Reverse grip bench press has a higher activation of the upper chest than incline.

DB bench is excellent but not as accessory to barbell, it's better to use either one of them.
Dips would be a great accessory to bench.

>>42275289
Sorry, I have higher expectations for myself. Enjoy mediocrity.

>>42275680
Those are bench variations, not accessories.

what's /plg/'s opinion on Feigenbaum and Baraki's the Bridge program?

putting a link here for ref: https://www.dropbox.com/s/ltglpcd4lvw3zrk/The_Bridge.pdf?dl=0

>>42277327
Never heard of her

>>42275289
>nuckols
>gde

>>42277327
It's good obviously

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life is so short, I should text say fuck it and take the risk and text her 'what's up' or something shouldnt i

Really, what is even the risk? That I get my feelings hurt? Or maybe rather the risk is that I won't be able to continue living in a limbo state of what if and will be forced to either continue my life or kms

>>42277522
Do it but don't be drunk.

>>42277615
I am only very very slightly drunk.

>>42277615
Also literally it's been since April 12 (twelve) that we texted. She checks my snapchat stories a lot though

>>42277624
Still counts. Negativity is unattractive and you seem like you're not in a good mood. Don't let your first impression be depressing.

>>42277522
there's no real risk. people just like living in fantasy and enjoy the idea of possibly having a shot with a girl in their head more than asking her and realising that idea isn't going to happen.

>>42277522
you have nothing to lose

>>42277327
why is it called the bridge

What's a good bench program to run concurrently with TM so that I can make progress on bench?

>>42278496
modified TM

>>42277522
>take the risk and text her 'what's up'
Trappy is a guy, sean.

>>42278496
if you're doing 4-day TM, try and see how bench progresses by doing 5x5 on day1 and 1x5 on day3.

otherwise if you're doing 3-day TM, here it's pretty popular to use one of the 28free bench programs.

>>42278472
it's supposed to bridge you out of SS into the world of intermediate programs. authors claim it's the solution against doing TM/5-3-1.

>>42277438
>obviously
why obvious?

>>42278523
no shes not

for today's session of Norman khan it would Appear that condensed turds are plopping out like plop plop plop

I must Say the stink trend has carried over for today's as well as these may be the smelliest turds I have ever smelled

Typically a Norman khan turd isn't THAT smelly but these must have an extra spice of India to them

Coolciclada PPLPPLX is giving good results.

I only change bench days a little so I do:
3-4x5 bench
2x5 OHP
3x10 Wide as fuck dips
3x10-12 incline bench
4x10 db bench
4x10 dumbell seated OHP
4x10 lateral raises
4x10 triceps pushdowns
4x10 seated french press


I do that twice a week and have 0 problems with recovery. It's summer so i thought some more focused hipertrophy work would increase my bench on september-october later.

Bodyweight: 90kg

>>42279071
wrong thread buddy retarded bro routine is that way ---->

>>42279046
>for today's session of Norman khan it would Appear that condensed turds are plopping out like plop plop plop
>I must Say the stink trend has carried over for today's as well as these may be the smelliest turds I have ever smelled
>Typically a Norman khan turd isn't THAT smelly but these must have an extra spice of India to them

What is your discord name?

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>>42278886
Yes he is. The tiny dick dangling between his legs is a dead giveaway.

Unless you're talking about that monkey faced girl whose pictures he stole.

>>42279091
Big man discord ID #1606

>>42279201
>>>42279091 (You)
>Big man discord ID #1606

Hm that didn't work

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Singles @9 on SBD today lads

How the fuck do I force myself to eat or make myself hungry. It's almost 3pm where I live and I still haven't eaten anything and don't feel like eating at all.

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>>42279589
Liquid calories. Also get used to eating when you don't want to.

>>42279589
eat calorie dense food you dummy its not that hard

for example i make these granola bars 400kcals a piece its like im eating nothing

>>42279589
You know you have to eat, so just do it. Sometimes you have to eat when you don't feel hungry and sometimes you can't eat when you do feel hungry.

>>42279645
>You know you have to eat, so just do it
I am trying, I just hate wasting 2 hours of my life forcing myself to eat something I could it in 10mins if I were hungry. It fucking pisses me off I can somehow get through whole day without even thinking about food and then in the night it hits me like a truck and I eat like 2000kcal.

>>42279669
Then force yourself to eat faster. Literally just try harder dude, it's just food. Maybe you don't have the most exciting food? Try something new.

The best advice I ignored from bodorio was to do more chin-ups

>>42277648
>>42277737
>>42278304
Shoulda stated that we have talked extensively, gone on a few dates and fugged a few times, but due to being an hour away and school picking up we drifted apart and I've been in a terrible state of wondering what we were for awhile.

So I'm not completely cucked.

Or maybe I am

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How come routines never track anything other than the big 3 in any meaningful way?

If i were to use periodization and progressive overload for 1 lift for each body part wouldnt it be the best way to make gains?

For example if i wanted to get big arms, why not use something like this for barbell curl, and close grip bench?

>>42279704
>Literally just try harder dude
I am trying hard to the point I'm almost puking.
>Maybe you don't have the most exciting food?
I don't think that would help since I don't even feel like eating sweets, but I guess I could try. Any suggestions?

If I don't backsquat and only frontsquat, am I missing out on much if I just lift to be stronger and bigger and not compete?

I've fucked around with my backsquat for months and it still feels and looks like shit at heavier loads and I really struggle to squat to depth without feeling impinged and folding over but I can front squat easily to depth and upright. I've read something about a hip structure thing because it's apparently not a mobility issue if my front squat is rock solid.

>>42279755
If you literally can't shove anything down, force some sugar down it might help the appetite, but I suggest trying something you haven't tried before, just buy from a restaurant or something. I love mexican restaurant, there is tortillas you fill yourself with meat and vegetables that you get on your plate that is nice.

>>42269607
69 for turbomanlet master race

>>42279756
Not really, just keep in mind your front squat will never be as strong as back squat.

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>>42270637
go on holiday for 2 weeks, feel like training was going well. first day day i go to squat, make 15kg pr and county record is in 10 kg with 1.6 years to go. feels good

>>42279746
>wanting to periodize curls
it would be wise to instead periodize weighted chins and do curls as accessory

anything that works for bench also would for cgbp the're both compounds

>>42276086
> Upper Chest

>>42270827
Probably the best pl doer on tubes and most likely to be natty at any ipf event. also lowerbody strength is exceptional

>>42279863
I've vee nwatching him for several hours now, I think I am in love.

>>42279850
Would it be a good way to get huge arms though?

>>42271030
what """"age""""" man
also nice numbers

>>42279623
>>42279629
>liquid calories
>calorie dense

This. Throw 100g of peanut butter, a scoop or two of protein powder and like 5dl whole milk in a blender and chug that shit. That's roughly 1000 calories and 60-80 grams of protein, in a matter of seconds. Add some ice cream since it's summer and you'll basically have a really delicious and refreshing milkshake. Keep it in the fridge and you can take sips throughout the day. Hell, throw in some olive oil or butter if you really wanna go for it.

>>42279878
weighted chin ups with curls as accessory? For sure dude


also that pic would work for curls lmao I made that lol try it with curls let me know how it works out

how should i resume training if i'll be away for 3 weeks without access to a gym?

>>42279669
Are you autistic?

I'm not even being ironic. You sound like you might be a retard. Just quit lifting and go do something simpler

>>42279746
who i do it
for variations get one rm then
week 1: 3x6 @ 72.5%
week 2: 3x5 @ 75%
week 3: 4x4 @ 77.5%
week 4: 5x3 @ 80%
week 5: repeat / deload
for bb movements you pic is probs best but set off 2rm as 1rm on isolation/bb moves is pretty stupid

>>42279927
some bodyweight stuff with very high reps, supersets and no rest

>>42279927
linear 5x5 upon returning until you feel your 5rm is equivilant to before your break

>>42279936
>>42279947

what i mean is, should i just repeat the last two weeks of before i went on holiday, once i come back?
that means that at the end of week2 , i would be more or less where i stopped.

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>>42279929
>Are you autistic?
Actually yes, why does it matter? My doctor never told me autism affects appetite, but I guess rude anon on Mongolian fishing board is smarter.

When you do tempo squats, what percentage relative to standard back squat should one start with?

>>42279962
If your doctor would have took the time to tell you everything wrong with autistic people he would have died of old age before you left the examining room.

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>>42280016

Whilst you guys are talking about pull-ups/chinups, Is there such a thing as too many sets?

Was gonna try something like 10x5-8 like three times a week on my upper days and just keep trying to add reps but I don't know if this is a retarded amount or method.

>>42280085
Replace one of those days with a horizontal row. Whether or not you can recover from that much pulling depends on your work capacity and your body weight

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>>42280064
You've been here a while dino

does the routine here
>>42268377
work if i chinup once a week?

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>take a week off from running endurance
>shittiest week in the gym I've had in a long time
>started running again the other day
>good session lifting

Rly makes u shill cardio

>>42280148
>work if i chinup once a week?
it might if you still do some backwork somewhere the rest of the week

>>42280134
And you're calling me autistic, I don't even know who's dino.

>>42280163
rest of "back work" is just usual bench and deadlifts on the other days.

>>42280160
>have a couple skate sessions during the week
>completely fucks up my recovery and I almost die lifting

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rate this program

Its 2 sessions a week

s1: 4x10 @ 67,5%
s2: 1x 5RM ~85% followed by 2x5 75%
>
s3: 5x5 @ 75%
s4: 1x 3RM @ ~90% followed by 2x3 @ 82,5%
>
s5: 6x3 @ 82.5%
s6: 3x1 @ 90% followed by 1x AMRAP @ 90%
>
s7: 3x3 @ 75% this is a taper
s8: 1x AMRAP @ 95%

>>42280176
Might be not enough volume, up the sets a little

How many can you do in a row?

>>42280134
Sean turn your name back on and quit stalking the archive like an autistic little bitch

>>42280215
6 reps, 5-5 reps give or take.

also is it normal the bar gets slippery with the hands' sweat and i lose grip?

>>42280260
Even if your hands are sweaty you should be able to hold onto a pull-up bar with your body weight

Sounds like you need to work on your grip strength

>>42280271
is normally a pull up bar rubberized?
the one ive been using is of the same material of the rack and smooth and metallic as shit with no padding etc.

>>42280288
Even still, grip should not be an issue with pull-ups regardless of the surface of the bar. Use some chalk and quit making excuses

>work up to 80kg
>fail to do it for 5

>max out
>work down to 80kg
>easy 5

Wtf

>>42279900
I will give it a go for curls, i need a bit of structure for my accessories.

Set it to 3 workouts per week, and probably up it by 2.5 to 5kg each fortnight.

>>42280382
If size is your goal I guarantee that it will work

My only concern is that it might be too hard lol

>>42279927
Peak, overload b4 the time off (daily max singles on each lift) and come back possibly a lil bit stronger. also spend most of the time watching videos about form

>>42280447
I think it should be ok, I have been increasing my work capacity so should be interesting.

After 3 years of lifting I finally benched 60kg

Please clap

>>42279882
>what age
25 almost 26

I didn't start lifting until I was 23 though.

>>42271030
What routine you running now, you ever overcome have lanky arms on bench?

>>42280501
pls be squared

>>42280192
somebody rate this goddamnit

>>42280583
You post the shit every day.

10/10. <thunderous applause>

This shit might revolutionize strength training!

Bravo!

>>42280594
jeez dude no need to be rude how hard is it to take 2min of your time and rate it

I dont see you complain when some guy spams the thread about how he dropped a turd in the toilet

Im just a humble dude whos learning to program, I help people here all the time

>>42280583
I'd start off a little easier at 63,17%, but other than that it looks great

>>42280532
>25 almost 26
>
>I didn't start lifting until I was 23 though.
man , feels like shit having wasted my youth and having started lifting only at 30....

there's basically no purpose whatsoever

>>42280615
>Im just a humble dude whos learning to program
Then learn this:

Your "program" doesn't mean shit unless you run it and see how it works.

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>>42280557
I'm still running the intermediate medium load 3 day Sheiko with inflating my bench sets and adding in extra upper body accessories.

I don't think I've "overcome" having really long arms, but my bench is getting better. I think it's best to not worry too much about proportions and just hammer upper body volume.

Here's a recent single at 245.

>>42280634
Better to start at 30 than not start at all

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>>42280639
I just posted it here incase it needed some tweaking

what is your problem dude sounds like yove got some issues. Anyway its ok, I forgive you, weve all been there

>>42280671
those are top tier grillz my lad

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Started swapping out for full range below parallel/training AtG squats, but now my right knee has begun hurting. Used to do 3pl8 on just to parallel but I also cheated quite often, and I've noticed that when I go AtG, I rotate left/right whilst coming out of the hole. Am I fucked? What do I do to help with this, or is this just shit hip flexion?(For eg, never did Front Squats)

Also could use advice on proper clean form. I seem to be able to do 60kg reasonably well, but rotating elbows out is always an afterthought. Whenever I just rack the weight in that position (to train the wrists), I get pain in my shoulder joints that doesn't go away for at least a few days at its worst. What can I also do to resolve this?

>>42280692
Keep trying hard every day to fix your issues.

>>42280669
Looked explosive, how long you been using Sheiko it work well?

Currently on cuckols and got my poverty bench up to 125kg for 1, gonna see how it goes for a few months.

>>42280733
I don't know what I should do in case it becomes serious. I'm gonna try to stay with AtG squats but the Clean technique thing is worrying. I already fucked up my delts in the past by doing tricep pulldowns at too heavy a weight as well as chest flys (before I swapped out for DB press and skullcrushers). Maybe it's something crucial with the technique that I'm missing? I'm used to cleaning the bar for an OHP but always into a position where my elbows are pointing downwards, not straight ahead, so maybe that's the culprit?

>>42280758
>Currently on cuckols
how long have you been on what particular program?

>>42280692
are you using squat shoes? usually people who have that kind of problem fix it pretty easily because they were using shit shoes

>>42280802
Bench 3 int med
Squat 1 beg
DL 1 Int

I throw in a lot of accessory work too, been doing it about a month so not sure how progress will be long term. Before that did C6W for 5 months and went from 100kg to 120kg bench. 5 weeks on cuckold increase bench by 5kg

>>42280826
after slowing and stalling bench on SS, i did bench 3x beg and i upped my bench 10kg in 1 month. i wonder how long should i insist before moving on to 3x int med...

>>42280851
Keep going till you stall out, and thats good progress.

>>42280758
>>42280851
That's really good progress. I've been running sheiko on and off for almost a year now. A year ago my stats were around 150/95/190.

>>42280861
>till you stall out
would this mean 1 week with no progress + 1 further re-attempt week with no progress?

>>42280877
the int and adv programs are based off sheiko anyway.
i think the real winner part for the beg program is the DUP.

reminder that I got my bench from 93kg 3x5 to 105kg 3x5 within weeks by just running SS

I posted this a couple a weeks back and I finally stalled, Im gonna continue with the 1kg per session increase but instead gonna do 5x3

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>I could be with my pretty princess Rebeka
>I am not

Why even live if all life is is suffering?

>>42280901
SS bench thrice a week?
i couldnt go beyond 94kg 3x5 but i didnt try the 5x3 or 3x3 options. jumped directly onto nuckols.

>>42280922
You create your own suffering because you are a cowardly cunt

Luckily you will not procreate

>>42280932
twice a week

if I had a hard 4th rep I would rack it wait 10 sec and do another rep. Its all about the total reps buddy, as long as you do it within a reasonable timeframe

you probally could even do 15x1 if you rest appropriately

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>>42280951
I will give you one change to apologize to me

Blaine bombed on deadlifts. RIP

>>42281016
I will give you one chance to convince me that you won't die a weak incel

do you ever watch videos of children who dont want to eat vegetables and realize if you were a father you would probably bludgeon these unruly children to death for disturbing household peace and insulting either my or my wifes cooking ability by refusing to eat the food we prepared for them

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>>42281037
check under your bed at exactly 3:14 tonight

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>>42281054
>if you were a father
Don't worry. You won't be.

>>42281054
>have you ever realized you'd harm your own flesh and blood
At least we can all rest easy that you'll never be a parent.

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>>42281109
mfw little panzie wont eat the slow cooked greenbeans with country ham I made for him cause it "looks icky"

I am almost convinced that the anon that insults Panzer is, in fact, Panzer.

Who is played by Sean anyways, so it's actually Sean playing an anon to berate his own character :thinking:

>>42281154
Maybe if you had good parenting skills and ample use of butter, then your kids won't be picky. It worked for me.

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>>42281173
but me and sean have been in the discord at the same time??????????????

secondly

why would I samefag

thats sean tier

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>>42281194
>if you just inject your kids direct to the bloodstream with butter so they can eat like 1 pea then its ok

anon...

>>42281154
slow cooked green beans are bad, they should be cooked briefly so they don't devolve into mush. same with most veggies desu

>>42281173
At least 3/4 of the posts here are sean, panzer, or blueshoes talking to themselves.

>>42281173
I'm pretty sure the anon you're speaking of is also the one that bashes the IPF and autists, not a Sean character. He's more like a guy trying to be Buda but missing any of the qualities that made Buda a good poster.

>>42281207
>putting butter in the veggies as they're cooking on the stove top is bad
What are you, a vegan?
Active kids need their animal fats and cholesterol. If your kids aren't active then you've failed them.

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>>42281216
-t. yankee

you dont cook them into mush you simmer them in flavorful sauce with country ham and onions until they are soft and tender

PANZER NEVER REPOSTS THE FROGS YOU GIVE HIM???????....??

>>42281247
I can think of only 1 vegetable that goes well with butter, that obviously being peas

anything else is just ameriburger obesity

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>>42281279
you give me really situational frogs

the face the frog is making has to match the point I'm trying to get across

elsewise you are just posting pictures of frogs

in due time my child

>>42281288
Peas, corn, green beans, broccoli, and collard greens all need butter and fatback/bacon.

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>>42281299
Here's another frohg

New
>>42281326

>>42281326
>>42281326

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>>42281251
>muh southern food

The worst subset of american cuisine

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>>42281311
corn is not a vegetable ameriburger, its a grain

butter does not belong on broccoli what the fuck, salt, pepper, minced garlic and stirfried in sesame oil is the objective best way to prepare broccoli

>collard greens with butter

this_triggers_the_southerner.webm

>>42281359
>he doesn't put butter, vinegar, and peppers in his collard greens