/plg/ - powerlifting general

First for having a wank.

Second for having a wank after tea

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Third for being a basic bitch.

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>>42281344

>southern food is worst part of american cuisine

flyover state is objectively the worst

yankees have some good foods but a lot of it isnt memorable

tex-mex is pretty good if you dont care about authenticity(which noone but pretentious faggots do)

southern food is objectively the best, rich, hearty, flavorful and sought after all around the country

fourth for the west having superior food and nature to the rest of 'murica

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>>42281413
the west is full of

Trendy™ VeggieBurger™ Healthfood™ faggotry

"authentic" mexican food to jew gringos

tex mex

and overrated burger chains which are literally no different than any other burger joint in america

>>42281413
Fuck off.
The the entire US pales in comparison to Texas and Louisiana.

>>42281455
>no different than any other burger joint
They're different. They're worse, kek.

>>42281456
texas bbq is objectively inferior lets be real here

louisiana has some GOOD ass food

UK number 1
UK has world's strongest man
UK has worlds biggest weasel

>>42281506
>inferior
It isn't comparable because it's not the same.
>hurr I can totally categorize brisket and pork as the same because they are both called barbecue

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where in lousiana can I enjoy my food with some nice mountain scenery?

>>42281549
You mountain niggers are the worst.
Bayous and swamps are more interesting and beautiful than conifer trees and rocks.

lad serious question, do i compete ipf an get a county record and real lifting cred or do i go for another federation and take a national/world record

>>42281575
Do the IPF if you want to impress people on the internet.

>>42281549
>he doesn't wear a VR headset while eating

>>42281614
How do you fit the headset around your lmao 195 IQ sized cranium?

>>42281582
what about normies and a cv it all sounds the same

>>42281691
>normies
Normies don't care about powerlifting. If you want to impress people in real life, do strongman or bodybuilding (and take steroids).

>>42281741
>"i have a world record"
>not impressive

>>42281681
I had to get one custom made to fit.

>>42281768
>I have a world record you know
In what?
>Powerlifting
Oh, like Arnold? Do you get all tan and stuff?
>No, I squatted 290 kilograms
Wow, is that a lot? I don't know kilograms
>Yes it is... but only in my weightclass
Oh, there are weight classes? Is that why you're not really muscly?
>I'm trying to stay in my class, and I don't have time or purpose for curls.
Ok. I guess. Chad from the football team squats 400 lbs. That's more than you, isn't it?
>No, I squat more than that, but only burger lolfedders measure in pounds.
You're weird. Bye.

I want to do steroids so fucking badly

>>42281829
Delusional

Back to r9k you go

>>42281880
Trip on Norsefat

>>42281901
I talk to human beings in real life.

I avoid talking about powerlifting like the plague. Most people have never heard of it. The rest of them think it is bodybuilding or strongman.

>>42281829
>triggered gde

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>>42281574
pic

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>>42282013
Who would win in a royal rumble between you, Sean, and Blueshoes?

Fight is no-holds-barred, and you can use glass bottles of whisky as long as you down the contents during the fight.

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trappy?

>>42282625
thats just sean spreading his cancer elsewhere

>>42282625
I bet he's salty about based Trump's banning of trannies in the best military in the world.

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>transvestites banned from the military

this presidency just gets better and better

>>42282766
Just transvestites? Why not transsexuals?

>>42282766
With all the discharged mtf trannies running around, you might just get some balloon knot after all.

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What's Paul's problem

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>>42282787
same thing twink child

>>42282797
>cutting your dick off and taking estrogen
That's some extreme cross dressing

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>>42282822

>thinking there is such thing as a transsexual or a transgender person
>not just knowing the basic science that they are men dressing up as women, with varying degrees of how elaborate their dress up game is

lmfao

>>42282831
If anything it's disrespectful to actual transvestites.

>>42282846
>it's disrespectful to actual transvestites

Fuck trannies.

If they do a good job, you won't know they're a tranny. If they want to be called a tranny, then they're extra mentally ill.

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>>42282846
they all belong in mental institutions for dissociative disorders

>>42282865
>>42282867
>for millennia there's been powerful and influential men who happen to dress as women in their free time
>within the past 100years the mentally ill want to mutilate their genitals
|
|>
|

I just don't understand why these Reddit Trannies think its their god damn every right to serve in the armed forces.

They won't let you serve if you've had knee or lower back pain in the past 12 months ffs
Everyone here has had that

Its not a club, its the country's defense for fucks sake!

>>42282906
power and influence do not exclude you from mental illness

>>42282929
But the Jews are telling the mentally ill it's acceptable to mutilate themselves.

>>42282955
exactly

put them into mental hospitals

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>>42282967
Herr's a a rape pep 4 u

>>42282967
Rather gas (((them))) than take up room in mental hospitals with trannies

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>>42283069

>>42283080
I believe in therapy and I'm sure many trannies have dissociative issues stemming from abuse
>hurr they was broken by their faggot father, so let's kill them

There are too many trannies

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>>42283080
Is this what you want you sick fuck?

>>42282955
arent Jews mentally ill people that mutilate little boys?

(satire)

>>42283227
1. Jews aren't people.
2. Therapy can't help them because their frontal lobes are permanently scarred when their dicks get sliced. There was a study done in Canada and a baby that is circumcised jew style never has their brain return to baseline.

What's the best way to know how many calories I need?

>>42282341
Who do you think?

>>42282341
Blueshoes no doubt desu

>>42282341
>you can use glass bottles of whisky as long as you down the contents during the fight

Sean no contest.

/pol/ please return to your containment board

>>42283571
Fuck off raffy

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>>42283487
My money is on you, faceguy.

Blueshoes has the reach, but all you would have to do is lay on him, and his pathetically weak noodle arms wouldn't be able to budge you. You could then pummel is fat chin until you exhausted yourself.

Sean is a non issue. He would sprain his ankle while tripping over his piss jugs on the way out of his mom's basement. He'd arrive at the fight crippled and already inebriated. He'd also be pre-exhausted from trolling for trannies, and masturbating angrily to Lord of the Rings because of the sexy man-hobbits.

No contest. My money is on face guy.

>>42283836
Hearty chuckle.

>>42283836
The projection hurts my eyes

Dino could kill Sean in just one punch

So weird that sean, dino and blueshoes always post together.

>>42284083
Just a coincidence

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>that guy who smells like ass before he even starts working out

How do you live like this, smelly man? Jesus.

How's everyone's training going?
>WAWTT
>WAWET
>WAWLTT
>WAWFT

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I have become, comfortably numb

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What did we do to make you go

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Did he make you leave?

>>42284184
week 3 day 1 c6w and week four day 2 cuckols 3x int bench
chicken and potatoes
drone for backround music to reading mango
nothing as usual

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Did this man make you leave?

>>42284184
That's me. I just sweat a lot, I don't even smell it myself.

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Will you ever come back?

Someone needs to sort themselves out.

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Where are you now...

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Did one of these guys hurt you?

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Did she hurt you?

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What was his part in your disappearance

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O trappy my trapp

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y

>>42284328
>>42284357
Punchable faces, tbqh

>>42284371
THE FUCK IS THAT THING

How do you even get fat in Brazil

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>>42284372
She is beautiful

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Come on anon let's get some ice cream and cuddle as we watch the sun set

Also a reminder that failure and unsatisfying results are opportunities for improvement.

>>42284261

No, it's not sweat. It's like stale cigarettes and unwashed clothes.

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When you want to look at things differently, your life becomes different. After a while, we grow up and see that we must be grateful for everything and everybody that accepted to be part of our memories, our adventures and see that it was all important to develop the person we are now. The same way you affect people, they affect you. Having faith and a strong base will be your armors to go through everything. Breath, be relaxed and find yourself. Think of what you're passionated to do, what you're not and make your decisions.

>>42284407
Oh, then that is not me, I don't smell like that.

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Do I look pretty in this anon?

You... You look beautiful Livia

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Good news anon... I'm pregnant!

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>>42284209
>>42284224
>>42284240
>>42284270
>>42284253
>>42284357
>>42284395
>>42284380
>>42284414
https://www.youtube.com/watch?v=uKNKVzVAqUk

You need to stop posting and kill yourself.

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What will we name the baby anon?

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We're all alone anon... How about I take off my bikini?

>>42284488
Seantarded.

>>42284479
I like this image, thanks for posting.

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Come on anon... Take your shorts off and jump in

>>42284505
Blueshoes could fill out a swimsuit top better.

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Stop it.. please.. I don't want these feels..

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Music starts playing

Honey came in and she caught me red-handed
Creeping with the girl next door
Picture this we were both butt-naked
Banging on the bathroom floor

How could I forget
That I had given her an extra key
All this time she was standing there
She never took her eyes off me

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This has been the perfect day anon... I think I... I think I lo-

Shhh, say no more livia... I know... And I love you too

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>>42284528
You're welcome Anon.
To the rest of /plg/, I'm fully recovered and have been in training for about 10 months, 6 times a week. Been talking to a regional competitor and winner here in TN and thinking I might be able to compete within a year or so.
Hope all the regulars are well.

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Can you tell I'm 16 weeks pregnant in this dress anon?

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Phew that was an exhausting gym session

Now let's go and I'll give you a sloppy bj hehe

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Hehe anon how about we try this out later tonight? Hehe

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So you're the man who wants to marry my daughter?

She couldn't have chosen any better...

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You may now kiss the bride

I've been watching Candito-videos all day, literally just stopping to prepare food and go to the gym

>>42284184
W1D1 of (inverted) Juggernaut for squats, 5x4 bench, 3x5 conventional, and rows and GHR that I skipped.

A lot of jagershnitzel and green beans.

All over the place, mostly west coast oriented though.

Good, apartment is clean, inbox is empty, food is in the fridge.

How does it make you feel I'm the only person here who got to meet up with trappy

We even had sex

>>42284184
Another 225 bench amrap, going for 20, then gonna do some slingshot, squat, and deadlift doubles

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>tfw the african KWEEN at your new job hates you :(

>>42281528
this

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Rare pepe for my good friend pänzerjäger

>>42284184
>tfw you're probably that guy

Or maybe not. I always shower before working out, especially my ass. I do work up a stink just by moving a bit though. I friend of mine is definitely that guy though.

>WAWTT
Did some CGBP 120x8 for 3 sets. Which is actually really low volume compared to my usual days. Did comp grip bench 100x15 for 5 sets a week ago. And after CGBP I went for some JM Presses for sets of 8, Tricep Band Pushdowns for sets of 10-15, Pendlay(ish) Rows for sets of 10 and Band Pull-Aparts for sets of 20. Felt A L O T better than my Monday session.

>WAWET
Chicken and whatnot.

>WAWLTT
Daley I guess.

>WAWFT
Felt bretty good after the workout. Drank some coffee and shot the shit with some friends. Now I'm just feeling drained desu.

>>42284184
>trenning
Comp deadlift, zavickas press, split squats and chinups

>eating
too much junk desu, feeling shit

>listening
new Converge EP, it's okay

>feeling
graveyard shift is shit

>>42284856
Fuck off raffy

>>42284184
>WAWTT
Conv dead 3x4
TnG Bench 3x5
Front Squat 3x6
>WAWET
just got off a long work shift where I forgot to eat so had 4 Mcdoubles and 2 large fries

messaged some guy on soc and I fucking know him IRL

Jesus Christ lafd

>>42284617
Mentally ill man children who play dress up can't get pregnant, my dearest sean

How come my CGBP is as strong as my Competition bench but my triceps are tiny?

>>42285363
You're triceps probably aren't tiny in relation to your chest and shoulders

>>42285363
you have more leverage doing cgbp despite being untrained relatively in it

make cgbp your main bench

>>42285377
They look normal from the side, but from behind they look super tiny.

>>42285387
Whenever I make CGBP my main bench I stall. I have to switch between the two to progress.

>>42281405

I live in the south, and can tell you that you are wrong as fuck. Southern food is generally whatever the fuck the rest of the country refuses to eat, either deep fried, drowned in barbeque or buffalo sauce, or deep fried and THEN drowned in barbeque or buffalo sauce.

The only good things you can say about southern food are that it's cheap and there is a lot of it.

>>42285488
Sounds like you've only been to cheap no-name restaurants marketed as "southern" food, either that or your family is full of failures that don't know how to cook southern food, despite living in the south.

>>42281413
dude avocado lmao

>>42285488
you're just wrong lmao


where do you live dumfucknowhereville?

>>42285749
Why haven't you acknowledged the last 2 PEPEs I sent you?????????

>>42285613
>>42285749
>he cares this much about food

literal autism. if I could replace every meal with nutrient paste without getting diarrhoea I would

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>deadlift 535x1, 515x3

How's your day /plg/?

>>42285749

Kentucky. The actual South. The New Orleans/Baton Rouge areas are a distinctly different culture with distinctly different food.

Any place that considers catfish to be fine cuisine is a shit hole that doesn't know good food from dog food.

>>42285912
Wtf that's my pepe I posted that ages ago

Delete it you STINKY JEW

>>42285912
Mikey momentum is proud

>>42285952

That's an Apu you dip.

>>42285965

4 weeks out, hoping to smash some PRs

>>42285981
Fuck you and die

>>42285981
Did you change anything about PM this time around? If I run it again I doubt I'll kept those deathly 6x10, squat bench and deadlift weeks

>>42285997

Just having belt squats throughout the entire thing and adding chinups on the first deadlift day with reverse hyperextensions, on squat days and ab work on deadlift days.

It got harder.

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https://youtu.be/iXSuO9O4Zug

Hold me closer tiny dancer
Count the headlights on the highway
Lay me down in sheets of linen
You had a busy day today

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Just got winded doing bench, ask me anything or motivate me

>>42286259
No, go away.

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I literally won't

>>42286259

Yooo, >>42284783 here, bench was a fucking smoker today, but I'm blaming 10x5 squats with 60s rest.

>>42286038
Sounds awful, good luck on the meet. What numbers are you tryna hit? I'll be competing in october, hoping to put up some huge prs

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>>42286387
5 sets of 10 or 10 sets of 5? cause either way
>mfw

>>42286447
Ten fahves. Because Chad Blue-eyes told me to.

>>42286447
>>42286387
Fill me in on this new character pls

>>42286513
I couldn't even do that with just the bar right now, I took a long hiatus and now I'm paying the price in social gains :'(

Who the fuck is this new discord character

>>42286402

4 weeks out right now. Goals are 240/150/265, would be huge

>>42285776
I saved them my child

>>42286675
Good luck lad

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>big steamy bowl of rice pudding

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>>42287007

That's not pudding.

>>42286967

Thanks anon

the sport of autism https://www.youtube.com/watch?v=6MMWIUk7c24

>tfw suicidal thoughts post fap

>>42287710
Did you realize that you've spent the better part of a year fantasizing about pictures of an ugly Brazilian monkey faced girl posted by a homosexual child molester named raffy?

>>42287747
I am not sean and i fucking hated raffy from the minute he started posting.

i wont deny that I am similarly pathetic ,but in different ways than our alcoholic friend to the north

>>42287747
>>42287770
these are projections, I was the one who called trappy a man everyday until i built enough evidence to prove to you pathetic virgins that he was in fact a man

that it is all

>>42285885
>having the desire to eat tasty foods is autistic
>wanting to replace food with nutrient paste is not

>>42288082

it was supposed to be a colon, so he was making a declarative statement about the rest of the sentence.

>literal Autism: [etc]

>>42288075
I love you s*an you're like a father to me

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Can you guys share with me your upper body and lower body warm up routines

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is there a cuter cute???

https://youtu.be/TekpDZ-X-dA?t=6m52s

>>42288854
>>42288856
woah what the fuck

>>42288856
mattie
a
t
t
i
e

>>42288854
just use www.warmupreps.com

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>>42288931
Seriously though, what a cutie

https://www.youtube.com/watch?v=SGAvjcTWZs0
is he natural? he claims natural
he weigh 240 pounds with 20 inch arms and trains for 20 years
i want to believe he is natural but it is hard

>>42288983
Yeah I'm not worried about warming up with the bar on. More like prefab stuff before getting to the bar

>>42288999
http://startingstrength.com/article/the-3-most-effective-ways-to-waste-time-in-the-gym

>>42289011
>startingstrength

Fucking dropped tbqh

have you guys seen the girl benching that snaps her wrist clean off from last weekend yet

>>42289537
no i arent

>>42289548
playing it the sound up is very important

https://www.instagram.com/p/BW9YHEUgxRL/?taken-by=powerliftingmotivation

>>42289553
how did that happen?

>>42289553
what the fuck man

Yo /plg/ red pill me on PPL.

>>42289581
women have weaker bones than men

>>42289609
just do ws4b+pull ups everyday.

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>>42289553
>>42289757
I don't have a vagina, could this still happen to me?

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WHen she sees the bbc

>>42288856
wtf i love rebeka now

>>42288931
>>42288986
trash

>>42284209
>>42284224
>>42284240
>>42284253
>>42284270
>>42284270
>>42284284
>>42284294
>>42284313
>>42284328
>>42284357
>>42284371
>>42284380
>>42284395
>>42284414
>>42284451
>>42284477
>>42284488
>>42284505
>>42284553
>>42284574
>>42284617
>>42284634
>>42284666
>>42284683
>>42284707
die

>>42289877
unlikely, except you are some super strong twink.

>>42289877
for each degree the angle of your wrist is, the chance of you decimating your wrists like this goes up 2%

>>42289553
She's gotta have legit brittle bones, right?

>>42290756
well now she doesn't have any

What happened to Blaine Sumner?

Equipped world's wasn't streamed this year?

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>>42290814

>>42290770
He can only perform at his best on american comps. When he's drug tested and have to squat to depth his numbers go down.

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https://youtu.be/0jZN4SOIgxs
Some guy said that his worst pizza ever story, starting around 30 minutes in, is actually him telling us he had been abused/raped. I don't get that vibe at all but I need some more input. Is Reviewbrah all right, guys?

Here is the tldw
>gets pizza at some airport in LA
>staff recognizes him
>he has to get sausage pizza because they don't have peperoni
>pizza instead of being served on plate is served in tinfoil
>he sits down somewhere at the airport
>pizza is greasy and crust is soggy
>as he lifts the pizza up, the crust gives in
>topping falls
>cheese and sauce on his fingers

What routine caused your deadlift to improve fastest, discounting noob gains

>>42290928
steroids

What are THE BEST workouts to do with a single dumbbell?

>>42290998
Put a dumbbell in your backpack for cardio while you walk to the gym to buy membership.

>>42291009
Fuck off "bro"

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>do a cycle of c6w
>rep my old 1RM for 5 with at least 2 more in the tank
>ass became huge, need new pants for them quads, upper back slacking

fuark, feeling stronger by the day lads
who /t-rex/ here

>>42291050
is this a meme I cant tell

>>42291050
How is c6w for increasing your bench? lol I need to increase my poverty bench.

>>42291133
nah, I actually got stronger at squats and I have noticed some size gains in my legs

>>42291169
better than TM which is what I did before, way better
but I guess nuckols would be better for bench desu because almost everyone in this general says so

c6w works great for lower body, at least for me so far

>>42291169
>How is c6w for increasing your bench? lol I need to increase my poverty bench.
its terrible from what ive heard

>>42291050
also, I meant upper body slacking not upper back

>>42291205
wouldn't say terrible but mediocre rather

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>>42290849

What kind of % is 10sx5r? Thingken of trying it for my pullups.

Also, do you guys prefer straight sets with same reps for accessories or just going to 1RIR? E.g. 3x10 vs 13,10,7

>>42291304
why not to 3x5 weighted and progress linearly

guys i found out jon jones from ufc has been doing powerlifting

people have been wondering how he is so strong at his size... now we know

funny thing is there have been advocates of low rep heavy lifting for a long time but all the coaches were like nah that's retarded it's all about conditioning

i wonder if we'll see a shift now

>>42291318
3x5 for pull-ups does not seem to work for me at all

I don't know if it's lack of volume or maybe I need to try it through a reverse pyramid approach

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>>42291358
>ufc
literally what? United federation of cockmonglers lmoaa

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

>>42291388
This is working well for me

S stands for Session. You can do 2-3 sessions a week.

>>42291388
>maybe I need to try it through a reverse pyramid approach
if youre doing weighted that will work for some time

>>42291388
not even weighted? what? how?

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So I've been really bored with my training and came up with this. Dunno if I want 2 full on deadlift days, might change the routine to four days or make one day speed deadlift day. Any suggestions lads?

>>42291446
it wont work, too many sessions back to back training the same muscles. Unless you vary light/medium/heavy but I dont see that in your chart

>>42291446
why don't you do overhead press?

>>42291462
I should of been more specific sorry kek.
I'd work up to a daily max for bench or squats, deload to 75% first day, 80% on the second and 90% on the third of the daily max. Deadlifts would just be a daily max and a couple of sets of singles/doubles.

hmmm the Norman khan I am currently shitting out is quite Mushy yes like mashed potatoes really

Any problem over time if I reset every chin-up rep to prevent swinging?

>>42291555
Yeah, grip endurance.

removing The shit stained Norman khan with toilet paper will be difficult

>>42290998
OHP, floor press, goblet squats, one arm rows, RDLs, curls etc

Doing a calisthenics routine would be much better however. Lack of use of heavy weights is the number one reason for people remaining small and weak. A close second is not eating enough.

By the way, expect very minimal gains.

>>42291475
The bench variation can be ohp, might just do that.

>>42291569
how can a norman khan be shit stained?

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Could anyone help me out with this?
Everytime is squat i get back pain, it completely goes away after 1-2 days though, can't feel any pain at all in my lumbar, but as soon as i put on anything more than 225 and squat it, it returns.
Any idea as to why it happens? And how to fix it?
Please respond.

>>42291770
I think we literally talked about this like 2-3 days ago. tl;dr strech, brace, use your glutes go to archives for more info

>>42291894
How am I supposed to know what to search for in the archives with that information?
Link?

>>42291894
That was me you talked to not him I think. My back is doing better, but not as good as I hoped. Will see on friday how the squats feel.

>>42291908
>My back is doing better
Good to hear
>not as good as I hoped
It will take time, you won't fix your weaknesses in one week.

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>Nuckols bench week 3 day 1

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>>42281326
Will I get strong or am I retarded?

>>42292370
whats up with the retarded accessory

>>42292370
You're trying to fit the program into a UL format while also spreading out the max attempts which ends up being a weird setup where you're doing way too much work on the second lower day and way too many accessories on the upper days compared to lower. Move front squat and snatch DL to sunday, at least one of the two. Consider treating OHP as an accessory rather than equally important as bench, so you can have a distinct heavy/volume split between your two upper days. You need to choose which accessories you need and which ones you don't because right now you're just throwing every single one you can think of into the program and you could just spend an extra 30 minutes on main lifts instead.

>>42292543
Nothing wrong with wanting big arms. Is there something specific that is detrimental towards recovery for S/B/D? Because if not then no reason to omit it. Am I wrong?

Night shifts are fucking me up REEEEEEE

>>42292572
>You're trying to fit the program into a UL format
There are 4 day UL splits in the book
>while also spreading out the max attempts
They're not really spreaded out that much. If you look closely, the first UL is basically Monday with one heavy OHP set extra and the second UL is basically Friday (SBD 5RMs) with Wednesday's light lifts in the end as back off volume.
The 5x5 ohp doesn't affect bench because it comes second and it obviously doesn't affect S/D on the last day. Does it?
>which ends up being a weird setup where you're doing way too much work on the second lower day
The "heavy" volume is literally one heavy bench set LESS than vanilla TM and two back off light sets. Are the backoffs too heavy, is that what you mean? What intensity do you recommend?
>and way too many accessories on the upper days compared to lower
Should I add something for lower body then? I feel like it's the most volume I can handle.
Or should I subtract something from upper? I feel like it won't affect Bench 5RM or 5x5 days. If it does I can remove the cable pushdowns and the flyes for example. If it doesn't affect bench 5rm/5x5 days, why remove it?
>Move front squat and snatch DL to sunday, at least one of the two.
Isn't sunday already too heavy? I feel like death after 5x5 squats, that's why I added a partial DL accessory. While after 5rm squats I am tired, sure, but I can definitely do 3x3 light fronts, it's peanuts.
>Consider treating OHP as an accessory rather than equally important as bench, so you can have a distinct heavy/volume split between your two upper days.
Honestly the only change I can think of to make OHP even more deptioritized is to put the Saturday 5rm after bench 5x5. But it honestly doesn't affect me at all (so far)
>You need to choose which accessories you need and which ones you don't
Curls, lat raises and facepulls are staying, they don't affect recovery.
I guess I could take out cable pushdown and flyes and do incline bench instead? Wwyd?

>>42292727
>there are 4 day UL splits in the book
That was kinda my point. I was trying to say you should use one of them instead of doing this, you're meant to put all the maxes on the same day and when you max out on bench your OHP is weaker, hence TM has you alternate weeks. I think this is worse than just doing OHP as an accessory because to me it's not as important as bench and progresses easier. I would just not max out on OHP, rather do something like 2-3 heavy triples after you max out on bench.

As for accessories, I'd instantly drop flies, calves and abs because in my experience none of those actually do anything. Whether you want to drop tricep work is entirely up to you. Also I'd replace lat raises + facepulls with just reverse flies or thumb down lat raises since you obviously don't want to be training front delts with standing lat raises anyway since you're doing lots of pressing volume. You probably don't need to add incline bench but that's also your call. In my experience 2.5kg on my incline bench is 2.5kg on my flat bench, so I would even go as far as to replace OHP work with it.

If Sunday is too much for you that's your call. For me 5x5 @ ~74% 1rm is very easy. Maybe do an easier variation than snatch DL and move it to Sunday while still doing something that helps you get the bar off the ground like DL to knees.

>>42292826
>If Sunday is too much for you that's your call. For me 5x5 @ ~74% 1rm is very easy.
I disagree, its challenging

>>42292826
>you should use one of them instead of doing this
The basic one is pretty fucking terrible desu. Two days are basically "push" (20% of body) and the other two are "pull and legs" (80% of body). Disproportional, terrible fatigue management.
>I would just not max out on OHP, rather do something like 2-3 heavy triples after you max out on bench.
I could do that I guess, although I still don't see how my current setup hinders bench recovery
>As for accessories, I'd instantly drop flies, calves and abs because in my experience none of those actually do anything.
I added these because I've literally never done them and want to see if there is a change from adding them. I mean, as long as they don't hurt SBD training, recovery and progress, why not?
>I'd replace lat raises + facepulls with just reverse flies or thumb down lat raises
desu all the pl and strongman channels I follow recommend facepulls after bench. Is there a reason not to do them?
>you obviously don't want to be training front delts with standing lat raises
I've read/seen that if you do sitting lat raises with your back like / they only target side delts, not front. Was I memed?
>You probably don't need to add incline bench
Well you said less accessories and more main lifts
>In my experience 2.5kg on my incline bench is 2.5kg on my flat bench, so I would even go as far as to replace OHP work with it.
Nah, not going that far. Too weak to start competing yet. Once I reach 3/4/5 I'll make my training more PL specific.
>For me 5x5 @ ~74% 1rm is very easy
5x5 squats is the worst lift of the week by a huge margin and makes me question my life choices. That's why it's on sunday, so at least I can sleep all day after.
>Maybe do an easier variation than snatch DL
Snatch dl is easy on the legs and hard on the back. After squat and DL 5rm legs are bust, back is okayish, so I do them for extra grip+traps. I really don't see why they shouldn't be after the two PRs. Why not?

>>42292826
>DL to knees.

DL to knees is a pointless exercise for most lifters. Removing the easiest part of the lift while still suffering the most demanding part of the lift is retarded.

>>42293091
>Removing the easiest part of the lift while still suffering the most demanding part of the lift is retarded.
this tb h

also why I cringe at people doing resistance band assisted pullups

>>42293116
>>42293091
>>42292925
Guys can you please respond? >>42292370
T-thanks

>>42293116
Band assisted pullups serve a purpose, though. If a fat fuck can't do at least 5 bodyweight pullups, it gives them an opportunity to get more reps for hypertrophy and for ingraining the motor pattern to get stronger.

>>42292370
>Will I get strong or am I retarded?
Getting strong is easy. That program looks fine enough, but the most important part of any program is trying hard.

90% of your success is going to come from being excited to go to the gym and put weight on the bar.

>>42293133
chinup expert here band assisted pullups are a waste of time. Same with doing lat pulldowns to eventually to a bodyweight pullup

the movement pattern isnt 100% the same. But that isnt the biggest issue. Biggest issue is that the bands make the bottom part easier while making the top part just as hard. Its the exact same thing what anon said about DL to knees here>>42293091

If you cant do a single one stick to negatives. If you cant do slow negatives stick to holding it on the top as an isometric. If you cant do that then you need general strengthening of the primary movers since youre a weakfuck. If youre a fat fuck youre better off losing weight asap and doing some rows in the meantime

>>42293187
>chinup expert here
Lol, what qualifies you?

>band assisted pullups are a waste of time
No, they are not. I've used resistance bands to get people from 0 bodyweight pullups to 10 in a matter of a month. You can still use negatives and partials to help, but resistance band pullups are the best way to help a beginner who can't pull their weight.

>If you cant do a single one stick to negatives. If you cant do slow negatives stick to holding it on the top as an isometric.
An isometric or partial will never be as helpful as an assisted full range of motion pullup.

>>42293187
>Same with doing lat pulldowns to eventually to a bodyweight pullup, the movement pattern isnt 100% the same
I won't contest your point about band assisted pullups because I've never done them, but on the other one according to my personal experience you're 100% wrong. I started out fat (105 kg at 1.80), tried chin-ups, failed to even hold on to the bar, went to lat pulldowns, did some sets at a pathetic 45 kg for 5x10, added weight and got to 65kg for 5x5 really fast, and by the time I had become 85 kg I could do 80kg 5x5. Tried bw chin-ups next workout and the only "difference" I felt was ab DOMS. Managed about 5x3.
Lat pulldown --> bw chinup progression is perfectly fine. The movement is 95% the same. It's like saying that high and low bar squats are completely different. They are way more alike than they are different. It's still 180 degrees of shoulder extension and elbow flexion in both cases.

>>42293222
I dont care you can make up whatever you want but if youre saying that you used only bands to let someone do a full ROM pullup then youre straight up lying

the bands dont even assist in the top portion which IS the hardest portion in a pullup, youll never strengthen someone in that part with bands

>>42293252
re read what I said about strengthening the primary movers. Besides that losing weight wouldve been the easiest method, I mean whats easier than not stuffing your face for a sec

besides how long did it take you? I know a guy who did just lat pulldowns for a year before he could do 1 bw pullup

>>42291302

thicc enough to bring me back for ten seconds

>>42293277
If you step your foot through the band, and loop it over the pullup bar, it can assist the entire movement, with more assistance at the bottom where the movement is most difficult.

You don't have to care about what I said, but it works, it's simple, and it's cheap.

>>42293277
>how long did it take you? I know a guy who did just lat pulldowns for a year before he could do 1 bw pullup
Maybe he was too fat. I did it in 3-4 months.
That's not my main point. I got from 65 to 80 kg 5x5 by treating lat pulldowns like a barbell lift (progressive overload) and transitioned seamlessly to bw chinups without losing strength (80 for 5x5 --> 85 bw for approximately 5x3)

>>42293320
>with more assistance at the bottom where the movement is most difficult.
ok its confirmed you do half ROM

>>42293330
I like how you attribute the lat pulldowns and not the fact that you lost 20kg

if you had stayed the same weight, there is no way you wouldve been able to do 1. The lat pulldowns did help, but for someone that is not a fatfuck there are simply better ways to do it. As someone said some things work but some things just work better

>>42293351
Oh fuck off, you insecure wanker.

I do all my weighted chins from dead hang. Most people have more problem at the bottom of the chinup, not the top.

>>42293367
>Most people have more problem at the bottom of the chinup, not the top.
not who you're arguing with but i disagree. in the chinup competitions ive seen something like 80% have the sticking point at the top

>>42293367
if you have trouble at the bottom than you are simply weak overall, fact is top part is simply harder if you look at biomechanics its just not my opinion lad

>>42293351
I clearly attribute both the same. Of course I wouldn't transition from 80 kg pulldowns to 100 kg be chinups. But I couldn't have gained strength to go from 65 kg to 80 kg by doing partials at bw, just like you wouldn't try to go from 65 kg bench to 80 kg bench by doing negatives at 100 kg.
My point isn't that weight loss doesn't help.
My point is that lat pulldowns are an excellent way to train until you reach a be where you can do chinups.

>>42293388
If you are fatigued from multiple reps, then maybe the sticking point will be the top. Or if you're trying to pull your nipples to the bar.

For novices, they are going to be weakest off the bottom.

>>42293367
The top is harder for me too senpai. The end of the movement is always the grindy part.

>>42293401
The only excuse not to do chest to bar every rep is long forearms/short humeri combo.
>Novices weak at the bottom
No. That implies that if they step on a chair and put their arms in a 90° angle they may complete the half rep. They won't. Novices are weak at the entire ROM, they just perceive the dead hang as the weakest point because it is the first part of the ROM and they always fail there

>>42293441
>>42293475
You guys must have shit biceps and upper backs.

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imagine being so stupid to say that the part with most shoulder extension is harder than the part with most elbow flexion in a pullup

just imagine

>>42293505
Anon, the part with the most shoulder extension IS the part with the most elbow flexion
>Calling others stupid
>>42293504
(You)

>>42293541
so youre saying that the part with most shoulder extension AND elbow flexion is harder than the part with just elbow flexion???

wow

>>42293401
>>42293504
https://www.youtube.com/watch?v=HM7yzfjUXAk

most of them are slowest at the top

>>42293541
Oh fuck I suck cocks
>>42293556
I misread your post

How should I go about increasing my diddly? My best is 405lbs, and I do conventional if that matters, and my sumo max is about 365lbs.

>>42293607
Improve your squat.

>>42293613
My squat is 40lbs more than my deadlift.

>>42293603
Fuck off that's not me
>>42293556
Mate I don't understand what you are talking about. Elbow flexion and shoulder extension happen simultaneously at the top, and the opposite (shoulder flexion and elbow extension) at the bottom

>>42293570
you got any finnish chin up training secrets?

>>42293603
Fuck off sean

>>42293607
Deadlift more frequently for more volume

>>42293570
They're slowest at the top because when you weight the shit out of them, you're taxing the shit out of your biceps to finish the lift.

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is c6w a meme I cant tell

>>42293617
You're either a circus freak in terms of leverages, or you're squatting high.

>>42293645
What should the intensity be like?
Currently I deadlift to some capacity 3x a week.
Monday: 4x6 speed work 225lbs
Wednesday: Heavy single 365lbs, then 3x3 315lbs from 2" deficit, then another 365lbs single
Friday: 4x3 295lbs sumo
This is what I did last week and I'm progressing linearly. I've noticed that my heavy singles are still hard, but I do the reps noticeably faster. Like RPE feels the same, I just do a rep really fast now.

>>42293662
Circus freak I guess. Short femurs, long torso, long arms.
I can squat 385lbs ass to grass any given day of the week on an empty stomach with no stimulant, but to deadlift a measly 365lbs I need pop tarts and coffee.

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>>42288986
>tee hee just in my underwear dont mind me being a HUGE GIANT FUCKING WHORE

AmericanWomen.png

>>42293617
>>42293607
You're probably doing a shit tier Ripp routine with low DL volume, low frequency and DLs after 5x5 squats for extra fatigue and no results, or you lack an arm

>>42293626
not really but this guy has some interesting content
https://www.youtube.com/user/19Kamau79/videos

fwiw, i like smolov jr for chins. not a finnish secret tho.
>>42293647
the weight doesnt only get applied to the top, it taxes the lats at the bottom just as much

is there such thing as too low frequency for chinups?

>>42293712
You should do as many chinups as possible every week as long as you don't kill your grip for DLs.

>>42293711
What is your best weighted chin up, and your other lifts as well out of curiosity?

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does anyone else really just want to kill like 90% of all normalfags for being ignorant, unintelligent and degenerate

Urge to purge rises

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>19 days since Rebeka posted on instagram

AHGGHHGHHGHGHGHHGHGHGHHGHGHHGHG

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>>42293949
Normies aren't dumb, you're just a giant nerd??

>>42293711
How much do you lift. Bro.

>>42293711
>fwiw, i like smolov jr for chins
not sure if I can recover doing that

if you are unironically outraged by mentally ill sodomites not being allowed to serve in the military you need to be put in a mass grave simple as that

christ I fucking hate subhuman normalfags

>>42293991
I bet you wouldn't make it through meps, fag

How do I tell the difference between powerlifting accessories and BDSM gear?

>>42293991
>People who have never served having opinions about how the military should be run

Did some heavy triples with OHP on monday. my delts feel so fucking fucked right now. Feels really good.

>>42294010
>you would be incapable of taking a high school level test, pissing in a cup, saying what colors you see, and showing your asshole to an old man

Worked up to singles at RPE 9 for Squat, Dead, then Bench, plus volume.

My total on my workout alone would be 1230 lbs at 190 lbs. Only a belt on squat, nothing else.

You guys aren't trying hard enough.

>>42293607
squat more
do other variations to help weaknesses

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>>42293712
>>42293737
>tfw fell off my home chinup bar 3 times and now I've decided to just do lat pulldowns for the rest of my life
those falls really hurt my asshole Tbh, banged up my knee really bad once too

>>42283411
look up a table, put in your height and weight and your goal

generally speaking 2000-2500=maintenance, 1500-1900=cut 3000-6000=bulk

>>42284270
>those shoes
tell me its a motto party

>>42294359
What sort of janky ass home bar do you have that's causing you to fall? Literally never happened to me.

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>>42294512
I have one of those that go on both sides of the door, it never used to happen but now it's happened three fucking times in only a few weeks so now I don't want to do it anymore

i even lost wait too

>>42294539
Just fix the trim of your door so it doesn't slip. Man up.

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How do I stop obsessing over the fact that I used to be stronger before I stopped lifting, and over the potential gainz that I missed out on by being a depressed shitter?

>>42294460
>2000-2500 maintenance
T W I N K
W
I
N
K

>>42294567
Get a life.

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>>42294561
Why when I can just slam full stack lat pulldown 5x10+ 3-4x/week like a baws instead?

>>42294567
Just get back into it

Candito LP program solid if my noob gains are slowing down?

>>42294579
>>42294460
This, I'm 5'6 manlet and I still have to eat over ~~ ~3500kcal to gain weight

>>42293949
>for being ignorant

Mostly this one. We're all degenerates here lad.

>>42294606
Height is not important for TDEE, the important factor is your current weight. You might be 5'6 but if you weight 200lbs you will need to eat +3500kcal for sure.

>>42294606
u fukin wot kek, bw?

>>42294672
>>42294676
About 74kgs so not even that heavy, dunno I always had to eat shitton to gain weight I started at 50kgs and back then was eating 4000+

>>42294708
Gotta be calculating dem kcals wrong, im in the 74s aswell and gain weight if i eat over 2500 daily.

>>42294567
Clean your house, put some food in the fridge, and go lift, nigger

I WANT TO EAT!! I have candy, pizza, soda, pork and sauces.. Fuck lads.. I just want to shovel down food.

>>42294836
Go do something productive so you're not just sitting around feeding your fat face.

>>42294857
What should I do then?

>>42294734
I mean you can count for me if you want 150g of oats 4 large eggs (according to the box about 70g per egg) about 50g of sausage all of that with lots of butter, 400-500g of chicken breast with ~250g of rice with tomato and sweet pepper and also tomato sauce (they write it's ~200 kcal per jar I use whole jar) one strawberry yogurt which is 300kcal and I finish with either 50-100g of peanuts or corn flakes with milk and honey. I think that's all.

>>42294866
Go fuck some pussy.

Go for a walk or a hike.

Do some conditioning.

Clean your fucking room.

Get a job.

Collect rocks.

>>42294907
>Get pussy
Can't afford
>Go for walk
>conditioning
I will do these I think

>>42294949
>can't afford pussy
Tinder is free m8.

>>42294979
I got 2 matches in about a week or so, both of them unmatched before I could send them a message.

>>42294893
Anyways, what are your comp pbs? Didn't think there were any non fat lifters on plg desu.

>>42295019
Either you're really ugly or bad at making online profiles (i.e. bad pictures). I'd be willing to bet it's the second.

>>42295020
>what are your comp pbs? Didn't think there were any non fat lifters on plg desu.
It's because there aren't I don't compete I'm weak as fuck, why do you think I'm this low weight. I'm hoping to reach 80kg by the end of the year and break through plateaus. Anyway my gym pbs are 170kg squat 195kg dl and 122.5kg bench.

File: 1501089382341.jpg (51KB, 785x644px) Image search: [Google]

51KB, 785x644px

>>42295133
>weak as fuck
>his bench is almost as good at 74kg as mine was at 115
"haha"

>>42293695
Speed work is bullshit and you don't need to be doing heavy singles all the time at your low level of strength. Just run a tried and true program and get stronger

>>42295190
Quit complaining and try harder.

>>42294708
You are definitely counting wrong

>>42295133
Still better wilks than most of /plg/ =)

>>42295236
I am doomed to be a benchlet m'dude, I have made my peace.

>>42295283
Weak people like being weak.