/plg/ powerlifting general

I like Aaron and Sean v much

>lowbar
>sumo
>wrist wraps while squatting
>high belt position
>lowbar goodmornings

>>42418454
Yoooo

I've ran out of thing to talk about with lifting...

Last time I lifted I added 2 reps to my bench and 2.5kg to my overhead press

Was it because a girl was there? She was quarter squatting 130kg in knee wraps and I felt like I had to assert my dominance.

Yes I could have squatted 130kg 10 times after 2 previous sets of 10

But instead I did something she couldn't do. Go heavy on OHP. Hit a 2.5kg PR for lols.

>>42418512
Hey where do you find all these pics of my GF?

>>42418454

lowbar goodmorning means weak points/bad technique

fail on lowbar should mean you sinking down not good morning your squat

wrist wraps are okay for narrow grip which helps with breaking the bar harder and having more stable back, if you would know how to squat you wouldnt mind

high belt position obvious good tip for deadlifting

>>42418523
thats my sister

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>>42418454
>Mfw I put the belt super low on sumo but super high on squats

What's the most a woman can ohp?

I've seen a woman clean and jerk 140kg but I've never seen a woman strict press 60kg?1

>>42418653
How long is a string?

>>42418572
>im fucking your sister
hahahaha

>>42418667
Reread my post

I have cum in my second hand and explaining where you went wrong is too much effort when typing with one hand

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>>42418653

most I saw was 170lbs

she did set of 5

strict press no use of legs or turning it into incline bench

saw also video of woman strict pressing 250x1

>>42418700
Just watched that video

250lbs isn't even that good

>>42418730

y-yyeaa y-yyou are probably a lot stronger than se is at her bw

end with that bullshit, woman obviously arent as strong as man, but I know bunch of lifting chicks that have wilks well above 300

>>42418745
250lbs is literally nothing. Why do women bother.

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>>42418755

mfw im not in the mood for meming this beacuse she did good job

>>42418775
>mis uszatek
przeciez kurwa widze ze to kot

>>42418775
She's worthless and so are you

>>42418681
There's no answer to that question just like there's no answer to mine.

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>>42418786

huja sie znasz prawiczku

>>42418821
What's the most a woman can OHP? That literally means, if you have any sense of comprehension whatsoever, link me a video of a woman overhead pressing big weights

>>42418883
What's the most a woman can ohp quite literally means "what is the maximum a woman can, or ever will, ohp".

Where are there good beginning powerlifting routines? Are there pretty good ones in the sticky, or do you guys have any other ideas?
I’ve had experience in lifting before, and it’s been a good while since I’ve actually dedicated to it.

>>42418925
SS my dude

>>42418914
Taking everything 100% literally is a symptom of autism. Perhaps its all that fluoride you drink bro

>>42418925

there isnt such thing as beginning powerlifting, I mean there is powerliftingtowin novice routine but all beginners should dedicate to get overall stronger with stuff like SS, SL or this powerliftingtowin novice routine, even if coached good newbie routine will mainly look similiar

go heavy, go fast progression, go often

Hello thanks for thinking of me

>>42419119
np

>>42419119
np

>>42419119
How do you not have baacne?

>>42419197
Because he's natty you stupid fuck

>>42419197
Genetics, a tan, water, and genetics

>>42419348
you said genetics twice

>>42418422
where is such photo?

I want to be Sean's friend but he won't let me.
How did LonelyPL do it?

>>42419424
Malibu, snapped it of Aaron when i was down in cali last summer

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This pepe was for my good friend panzing jager

Unfortunately I just got the news that he died in a car crash

He will never be able to see this pepe....

Rest in piece panzer

is feeling absolutely assblasted with soreness normal if ur starting a new routine?

>>42419653
Yes, especially if it's high volume like smolov or c6w

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>>42419552
saved

I see good use for this one

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I could literally kill any one of you in just one punch

I want to go 95% for bench for 5 reps

How can I do that? I had 8 hours left

>>42419749
rest 30 seconds between reps. use a 3 board. , add chains and count them as bar weight. use a decline bench. inject cheque drops

>>42419716

manlet

>>42419367
Because it's mostly decided by genetics

>>42419424
Sean is being bashful. We went on a bro trip to Hawaii. He flew me out there and we had a blast

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So im an intermediate lifter. My best stats (not as of now since ive been cutting) are B - 325 S - 445 D - 495

Im looking for a good program that I can run while I bulk when uni starts back up. I really want to get my stats up and focus on strength training but I need something that I can gain mass on as well. I dont want to completely abandon training for aesthetics, but I want to move more towards training for my SB&D. I have done 5/3/1 before and really liked it but my dead and bench didnt budge even a little on it. I also did PHAT while I was cutting so i didnt expect to see any gains but I want something like 5/3/1 that gives you percentages to work off of. Any suggestions?

>>42419851
H E P B U R N
E
P
B
U
R
N

Also c6w, 28 free, CLutz intermediate, etc

>>42419882

thanks bro will check those out. Ive been watching a lot of videos online recently more geared towards powerlifting and it can get kinda overwhelming with all the methods and approaches. I just want to be strong :( thanks for suggestion though will definately check them out

>>42419914
Just keep it simple dude, do something you'll enjoy and have fun. It's a marathon not a sprint.

>>42419939
thats why i wanted to go more the PL route, I think high intensity training is fun, I like lifting around 90% of my 1RM so I was thinking of trying a conjugate method approach? What does /plg/ think of conjugate? Some kid that lifts at my uni is super fucking strong and swears by it

>>42419966
Conjugate is more for equipped, but I think there are ways to make it work for raw, just don't know how. Most programs aren't super high intensity though, only ones I can think of off the top of my head are Bulgarian (which can be fairly injury inducing), and Hepburn B https://www.t-nation.com/training/hepburn-solution-for-strength-and-power , but I'm not sure how effective the B routine is, might do it eventually. RTS has some stuff too where you'll hit a RPE 8 single most sessions.

>>42420005
Didnt you just recently get injured running that stupid fucking heburn program? yes you did hm. and if im not mistaken no one has ran hepburn in quite some time (other than stupid people) after I, phil, garagebro, lonelypl all ran it back in 2014 and deduced it was utter fucking shit

>>42420043
what would you recommend i do then? Do you guys think i could make some size gains running sheiko?

>>42420043
Hepburn B isn't the program I ran, and that was from ohp I believe (and the harsh caloric deficit I was in). I'm fine now, and I replaced ohp with slingshot bench.

>>42420052
>ohp
which is a part of hepburn

both hepburn a or b is pure garbage

>>42420051
yes obviously, a much better choice of program than the down syndrome shit that someone named fat retard suggested to you

>>42420051
Sheiko would also work, I would just prefer to save it for meet prep.

>>42420070
Either way, I didn't get injured running hepburn B, and if he's in a caloric surplus or at maintenance he should be fine.

>>42420087
>Either way, I didn't get injured running hepburn B, and if he's in a caloric surplus or at maintenance he should be fine.
you were running hepburn, and got injured form it

and no, he wont be fine running a piece of shit garbage program that literally no one in this general besides you has endorsed for years now

>>42418422
so i would like to do a 3 day full body program during the first and second term to gain size and numbers to my lifts

i have beginner numbers but i dont think i can make ss work anymore (i cant progress and add 5lb every workout)

bench-175x3
squat-225x3
press-105x3
dead-245x3

i saw somewhere here before to do texas method with nuckols beginner bench 3x, would that be appropriate for a lifter who has been lifting for a year? (i know i suck) im willing to gain weight and to eat a at a surplus this winter

ideally tho i would like to press and bench instead of only benching but im willing to listen to u guys as i barely know what im doing, any help would be appreciated

>>42420098
Hepburn B, which is a completely different program to hepburn A, is not the program I got injured from. And hepburn A isn't that much different from sheiko, fucktons of doubles/triples at a moderate intensity, it's just not periodized.

>>42420102
Dude did you gain any weight on SS, those lower body numbers are awful?

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>his program doesn't build momentum

>>42420118
>Hepburn B, which is a completely different program to hepburn A, is not the program I got injured from. And hepburn A isn't that much different from sheiko, fucktons of doubles/triples at a moderate intensity, it's just not periodized.
both hepburn programs are pure shit, you got injured on hepburn programming, stop recommending hepburn programming

>>42420157
People get injured on all sorts of programs, it doesn't make them bad. Didn't you get injured on ph3? You shouldn't recommend it to anyone because of that.

>>42420166
I dont recommend it to anyone

>>42420118
yea i bounced around a couple of programs and those are my weights now that im cutting in the summer (i am retarded)

i messed around during the winter and my maxes were 270x1 for squat and 275x1 for deadlift (help me)

i went from 155 to 165 during my first 4 months but i went from 18% bf to 20%bf and i got pissed off but im 12% (156 at 5'9, yes im a twink) right now so i think ill be more disciplined in my bulk this winter as i wont feel like a fat blob of shit anymore

help me please i dont want to be a weak piece of shit with no muscles anymore (i look better now that im not as fat but i feel like a pussy)

>>42420146
>He program builds momentum and causes injury

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>w3d1 tomorrow

>>42420172
You've recommended it repeatedly

>>42420174
Slow bulk (200 kcal surplus), if SS still won't work then maybe hop on the 3x beg programs from 28 free for squat and bench, and either a 1x or 2x deadlift.

>>42420172
Sean mate you're like that guy when camping who is the first to criticize the fire building of everyone else but doesn't have an alternative

You're such a child holy shit

>>42420175
I was injured beforehand, checkmate atheists.

>>42420200
>You've recommended it repeatedly
uh no i havent

>>42420208
>Runs an experimental, injurious program despite being injured

Really gets your noggin joggin.

>>42420200
so texas is inappropriate for me?
my winter maxes when i was at 165 and 20%bf was
squat 270x1
bench 190x1
press 120x1
dead 275x1

ss for sure wont work for me as ive tried in the past few months to stick to it but i cant get my weights to improve even with eating

the main reason why i want to do texas is i just ordered squat shoes and im hyped up to do power cleans (stupid i know) but i wouldnt know how to program them in outside of ss/texas/candito

if i do the 28free do i add in assistance work?

thanks for the slow bulk advice, im gonna bulk at a +200/300 rate until around march 2018

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>>42420217
:thinking:

>>42420252
It would probably work, if the 3x beginner programs don't work it should be fine to jump on, only issues are you'd need to do it for bench only, and it can be a bit brutal

>>42420201
i clearly gave my recommendation

>>42420260
thats because i hate norman khan and would be pleased to see him get injured

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>>42420252
>Assistance work
Adding in some vertical and horizontal pulls would work, maybe some RDLs as well

>>42420274

>>42420157
you guys say sheiko is okay but i read alot about sheiko being very injury inducing .. is that not true?

Does that isley fag still post here?

>>42420282
doesnt appear to be that Im actually recommending it to anyone
hm

>>42420260
>>42420282
so you mean doing texas and beg bench 3x is brutal? how so? and yea it sucks that i wont be able to do any ohp but i guess to have a big boy bench i need to sacrifice ohp.

thanks for the advice

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>>42420291
Sheiko usually won't cause injuries, idk where you've heard that dude

>>42420301

>>42420291
who says sheiko is injury inducing

the intensity is so low

just look at the percentages and reps you're working with

very submaximal work and therefore unlikely to injure you

>>42420311
thats because i hate paul and want him to get injured

>>42420313
then why do people make sheiko out to be so hard? Like I asked on another forum if I could get away with doing accessory work on sheiko to get some bodybuilding type training in and they pretty much laughed at me saying i would hardly be able to handle the program itself

>>42420331
i think theyre all really fat people
i see it too but im not sure why people complain about sheiko

it mus tbe psychological at this point cause they read some fatty complaining and they follow suit

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>>42420307
Texas Method itself is brutal, going for a new 5 RM PR every week for 2-3 lifts can be mentally taxing.

>>42420291
>>42420311
Only time it could possibly cause injuries is if you're doing waaaay more volume than you should be, like the advanced large load or elite large load, when you're not used it

>>42420319


>>42420327
It's probably fine

>>42420331
The accumulated fatigue can suck, and the session can take upwards of 3 hours. Sheiko has accessories already included though.

Sean recommended me PH3 a year ago

THE MILK'S MAKING ME GO MAD

>>42420352
thats because i hate alex i want him to get injured

>>42420452
thats because i hate dino i want him to get injured

>tfw sean never recommended me ph3

>>42420522
Why do you hate dinosaur

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Too good not to share
Shame about the quality

>>42420660
I would love to come up, pet that doggo and bear and get them nice and comfy and then stick a shotgun up their asses and fire.

>>42420742
I want to do exactly the same except to Chad and Stacy

Lads what does it mean if I got soreness in a tendon on the underside of my forearm near my elbow crease while deadlifting?

It wasn't debilitating pain but I had to stop deadlifting as I physically couldn't hold onto one side of the bar.

Never had this before any help is appreciated

https://www.instagram.com/p/BXeLTmehC9H/?hl=en&taken-by=denniscornelius500

dennis is probably gonna outwilks sergey and williams next worlds.

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How am I doing 4 months progress?

>>42421664
Pretty bad, you're either cheating on your bench or neglecting all the important lifts for a good raw total.

>>42421675
cheating on my bench?
Also, how are my other lifts neglected? They're equally trained.

>>42421687
If you think a 15lbs difference between your bench and squat is equally trained you must have some seriously short arms and long legs.

>>42421748
>long legs
yes
>short arms
not really
Legs just pop to the side when I squat, Something wrong with my hips.
Don't think you'll apologize, but w.e.

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lads what's the longest you've gone without lifting and how long did it take you to bounce back?

asking for a frined...

Why is it 6:30am and why didn't I fall asleep

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You have to have a very high IQ to understand Rick and Morty. The humour is extremely subtle, and without a solid grasp of theoretical physics most of the jokes will go over a typical viewer's head. There's also Rick's nihilistic outlook, which is deftly woven into his characterisation- his personal philosophy draws heavily from Narodnaya Volya literature, for instance. The fans understand this stuff; they have the intellectual capacity to truly appreciate the depths of these jokes, to realise that they're not just funny- they say something deep about LIFE. As a consequence people who dislike Rick & Morty truly ARE idiots- of course they wouldn't appreciate, for instance, the humour in Rick's existential catchphrase "Wubba Lubba Dub Dub," which itself is a cryptic reference to Turgenev's Russian epic Fathers and Sons. I'm smirking right now just imagining one of those addlepated simpletons scratching their heads in confusion as Dan Harmon's genius wit unfolds itself on their television screens. What fools.. how I pity them.

>>42421854
I liked it, its 20 minutes of entertainment

>>42421792
6 weeks due to a hernia surgery

I'm a week and a half into bouncing back right now. Unfortunately I hurt my back a month before my surgery so I'm no where near where I was 3 months ago

>>42421761
Hip abduction is good squat form for those with long femurs as it artificially shortens them and provides hip adductor development from squatting. That being said, I have nothing to apologise for, your lower body is severely lagging, hence why your squat is 3 points above untrained and your bench is literally 2lbs away from intermediate.

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>>42421870
>mfw I haven't trained properly or consistently at all since the end of April

>>42421878
Try September of last year lol. I've made okay gains though.

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>>42421865
>mfw I've seen nothing of the show except for 2-3 episodes when it first started airing (didn't like it) and I don't even really know what the meme is about
Only show I watch is Twin Peaks Tbh

>>42421854
This copy pasta where did it come from. Rick and morty shills frequent fit now?

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>>42421885
I've gone to the gym less than 10 times in that time span.

I wonder how bad my squat is now, probably not even 3pl8

>>42421878
>>42421908
ive been training once a week since june

i am a certified GDE

>>42421908
why?

>>42421999
Got sick, no motivation etc. etc.

Kind of burnt out on the sport

Did naht sleep last night but I'm going for a 100kilo ohp anyway

Wish me the best of lack

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>>42422567
LIGHTWEIGHT.
Good luck mate, if you have time, maybe take a powernap before training? It has helped me many times.

>>42422573
A little too late for that, I'm on my second coffee haha

>>42418755
Coping this hard.

Can you even OHP 1pl8 buddy?

What do you guys think about this programming:

Day 1 nuckols intermediate squat + deadlift
Day 2 nuckols Bench med
Rest
Day 3 nuckols Bench med
Day 4 nuckols squat + deadlift
Day 5 nuckols Bench
Rest

>>42423235
pretty retarded, greg's squat/dl programming is very difficult and i doubt you will survive long putting them together into some sort of upper/lower from hell

he has suggestions on how to combine cycles in the sample program notes, follow those

Why has this general become Facebook

I'm in the discord and I literally know everybody's name and many peoples addresses.

>>42423342
discord has absolutely nothing to do with this general

>>42423342
It would be rather dead if all we ever talked about was programming, so we need to blog and bant.

>>42423374
This general is nothing without the discord

>>42423399
thats what I said???

why have teen communists started following my instagram?

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Should i show off my lega and glutes to sloots at gym today

>>42423504
Can't tell if blueshoes or not

>>42423532

same height, weight diffrence about 20 kilos, strenght diffrence about 200 kilos in total

>>42423504
Yes

>>42423544

doubles dont lie

>>42423553
What about even more doubles?

Should I do a cycle of CLutz beginner before diving into his intermediate program?

>>42421950
You can't call yourself a gde when you're not even training

>>42423235
S1 B1
D1 B2
S2 B3 D2

Better

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Just finished my first month of Nuckols' 3x bench program. Bench went up 7.5kgs which I'm v happy about but not sure how I feel about squat and dead. I'm not a big fan of Sumo pulls and was wondering if 1x intermediate would be a better option than 2x intermediate since I typically skipped sumos. Also intermediate squat instead of beginner squat next cycle too yeah?

>>42424293
have you run the beginner cycle how many times?

for everyone else, how many times should one expect to run the cycles consecutively?

>>42424363
This is 3x intermediate bench. In his program suggestions he says to do the beginner squat routine but I probably need more core strength from front squats so gonna move onto them

>>42424363
Side note he says to keep running the intermediate mid intensity until you don't get monthly progress then do high intensity, then do advanced or Sheiko high level programs

>>42419851

4 day TM split with extra backoff sets for hypertrophy. Good assistance work to add would be CG Bench, Incline, Chins, LTE, RDL, Shrugs, Supine Rows.

>>42424293

What a jolly man he is.

Attempted a 2pl8 bench and locked out my right arm but not my left and had to bail.

What do I do now?

I feel SHIT

>>42424812
It's okay Sean. Two plate is really really hard for people that aren't good at trying hard.

>>42424293
Stick to 2x for deadlifts, but do other deadlift variants such as snatch-grip deadlift, deficit deadlift, etc etc.

If you got stronger on 3x beginner squat, stick to it. Otherwise, move to 3x int/adv..

>>42424907
Kicking me when I'm down

Oof

>>42424812
>bail
What did he mean by this

guys I didnt realize that instagram allowed you to post multiple pictures at one time until I updated my app

I've literally been in the stoneage

so many more Rebeka's that I didn't know existed

>>42425122
Roll of shame :(

>>42425233
Why do you never post any pictures

Should I kill myself for not locking out a 2pl8 bench?

Be honest, I can take it.

>>42425305
Hmm instead of killing yourself it may be better to train for another month or two and try again

halp me pls

>wake up with pain in upper shin
>go to gym, decide to take it slow and see if it helps
>bw squat, pain stays the same
>0.5pl8, no difference
>1pl8, gets a bit better
>1.5pl8, gets a bit better
>2pl8, gets a bit better
>2.5pl8, gets a bit better, almost doesn't hurt at this point
>3pl8, now it hurts fucking worse than it did when i woke up
>go home

what the fuck do
i don't want to stop squatting for months

>>42425403
also it only hurts when coming back up, going down is fine

>>42425403
>2.5pl8, gets a bit better, almost doesn't hurt at this point
>3pl8, now it hurts fucking worse than it did when i woke up
It's like your body is telling you something about what is beneficial and what is not or something...

>>42425380

No, no. He needs to kill himself. It's the only way he'll learn.

WAWTT?

> Squat- 5x3
> Pendlay-5x5
> bench- 5x4
> Close Grip TnG-5x5

>>42425742

It's Volume Day, so that hell plus a couple accessories.

>>42425403
It's insane how dumb you are. You should have stopped at 275 and left it there for the day and came back your next squat day and added 5-10 lbs. Then do that over and over till your shin can take the load again. After you've done that try to figure out why you hurt your shin in the first place and rectify that

how do I write a good resume?

>>42426122
Depends on what you've done. If you have a lot of experience in whatever the field is, then you should really focus on that. If youre coming out of school then you need to imo bs a bit. Make your experience in school sound like it readied you for whatever the job is you were applying for even if it really didn't

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>>42426053

>>42426157
>>42426122
Also can't be said more, proofread that bitch. One of my old professors used to be in charge of hiring at the job he worked previously. He said his first round of looking at resumes he instantly threw any in the trash that had typos or grammatical errors. If you can't take the time to proofread, they won't take the time to hire you.

>>42426167
I'm stealing this image

>>42426167
please enlighten me on what is retarded about my statement

>>42426122
just add your work/school credentials to your tinder profile and you're g2g

>>42426122
Step 1) don't ask here at planet neet
Step 2) Google it you lazy nigger

I'm gonna run nuckols 2x int squat for chins/pull ups(weighted obviously)

tell me why this isnt a good idea, you cant

>>42426417
Chins aren't important enough to powerlifting for there to be a need to periodize them. All you are doing is wasting your time.

>>42426496
>he takes powerlifting so seriously he doesnt want to periodize one of the best exercises ever
your loss

>>42426417
>tell me why this isnt a good idea
it isn't the 3x beginner squat program

>>42425742
>squat x1 @8 plus 4 sets of 8
>the press x1 @8 plus 4 sets of 8
>bunch of pushups, gonna increase the ROM on them again

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>>42426562
>x1@8
Is that momentum i see being built?

>>42426562
>it isn't the 3x beginner squat program
is this a ruse

Question about progressing weighted chins.

At the moment I superset them between sets of pressing so it becomes 8 sets of 3 reps. I plan to increase until 8x5 then add weight.

Is it better to work backwards from the last set or from first? Eg.
43333... etc or ....333334 then .....333344

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MEET REPORT

Came into this meet with a few goals, namely:

Go 9/9
Qualify for regional standard
Remember to shake the refs hand after final lift
Place first in class

Managed to pull off a very good watercut, without getting too fucked up, mostly because this time I allowed myself about 2L of water the day before, instead of 0L which is what I've done in the past. Weighed 94 kg on Wednesday, weighed in at 89.1 kg. I also think I managed food properly for the first time, shouts out to Blake for giving my head a shake last meet and getting me to rethink. Basically ate a bagel after weigh in, and then spread a box of poptarts out over the meet. My flight was half women and half men, which didn't end up fucking the warmups too much as I was able to just warmup with the 120s and the first timers were able to get in with the stonger ladies. Ended up working out really well.

Squats went very well. Went 195/205/215 and still had lots in the tank, but it was enough to give me a bit of a lead over second place. 9 white lights in squats, very good officiating, very strict.

Bench was exceptional, especially considering how trash my training has been leading up to the meet, went 115/120/130. Took the 130 as a reach over the original planned 125 to keep second place from overtaking too too much, and then he failed his 137.5 third attempt to keep me in the lead.

Had a 7.5 kg lead heading into Deads, so knew it would come down to third attempts. Went 222.5/235/240. Actually got to get into the strategy of the sport which was fuckin fun - waited until second place turned in his third attempt and just elected enough of a third to tie the totals, which would give me the win on .5kg body weight, taking 5kg off my originally planned third attempt of 245 and easily crushing my third attempt for the win.

Ended with a 585 total, 9/9, 375 Wilks, a first place medal, and remembered to thank the refs.

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When the FUCK are these coming out adidas

>>42426872
Why did you over cut by 3 kilos?

>>42426872
Congrats poutine. I think 400 wilks will fall within the year, you just gotta jump on the momentum train. You get any videos?

>>42426899

It's not exactly something you can plan for, plus I did this all entirely with water, no caloric restriction at all. I even ate a bit of a breakfast before weigh in.

>>42426900
>I think 400 wilks will fall within the year

That's the goal for next training cycle. 400 Wilks in meet. Probably gonna try and do it at next years provincials. No videos.

>Glutes, hamstrings and spinal erectors, the """hobby"""

>>42426864
Would probably be easier to add reps from the beginning

>>42426872
Proud of you

>>42426872
>mfw I came 2nd in my weightclass yet still got best lifter

>>42426872
Congrats on the 9/9 and first place! Keep up the good work. I'm coming for your bench.

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>>42426872
SMASHED
M
A
S
H
E
D

>>42426880
fucking never
goddamn they look so goooood

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btw my squat from the weekend

>>42427028
>Proud of you

Thanks bb

>>42427029

That's the fuckin dream innit? A shw pulled 315 yesterday and everyone was all impressed but I just thought of you, you fucking madman.

>>42427053

U better, my bench is fucking atrocious.

>>42427057

may i save?

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diddly

>>42424162
Gives Disappointing Effort

>>42423235
>nuckols

>>42426245
>try to figure out why you hurt your shin in the first place and rectify that

>>42427199
>Try to learn from your mistakes so you don't injure yourself again. Yeah that's terrible advice.

>>42426872
Congratulations, Captain. Well earned.

>>42423244
>>42424171
How about:
Sq 1 B 1
Rest
B 2 D 1
Rest
Sq 2 B 3

Switching to 1x deadlift and going 3/week

Also, any dowsides to doing upperbody first and squatting/deadlifting second?

>>42419851
You could also try Juggernaut 2.0
It's got a relatively high amount of volume to begin with so you'll see some size gains if you're eating enough.

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JUST FUCKING AGGRAVATED THE INJURY I'VE BEEN RECOVERING FROM FOR THE PAST (almost) YEAR

>>42427437

what did we learn

>>42427254
that looks fine

no big downsides imo to doing upper body first, that is the order i would do it in

very few bench workouts will be hard enough to take much out of your squat, every squat workout will be hard enough to take something out of your bench

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I got super overweight client that is also super weak. Shes only 23 years old.

Literally after learning to hip hinge she could only 3x4 deadlift with 8kg kettlebel at 84kg bodyweight.
3x10 box squats with 4kg kettlebel were hard.
Couldnt glute bridge 30kg barbell before we did ass mobilization/activation.
Pushup on dips machine (nearly standing, very small lean foward) weak s fuck

Also she has huge breasts like EE that luckly didnt give her kiphosis yet.

Making human being out of here is now my target number 1. Like WTF.

Also whats best of it: SHES FUCKING MEDICINE STUDENT, AND HER BOYFRIEND TOO, HE COULDNT BENCH PRESS ONLY BARBELL FOR 2 REPS while hes skinny fat as fuck like 75kg but with visible gut at 6'

>>42427577
She sounds like she's a lot more successful then you to be honest

She's probably home getting dicked instead of bitching about her pipsqueak trainer on the internet

>>42427503
what I've learned so far is if you get injured just give up.
no matter how long you recover, how well you do your recovery exercises like the physio said, no matter how long you stay away from any exercises that USE that joint you fucked up, shit is STILL going to get fucked up by doing something else. So just quit while it's only the one injury.
So what I guess I'm saying is....

N O H O P E
O

H
O
P
E


G I V E U P
I
V
E

U
P

>>42427514
I was thinking the same, thanks

>>42427611
This. This entire sport is a prison, lifting in general is a prison. Get out while you still can.

>>42427577
Me and [spoiler]my gf[/spoiler] took a friend of hers to the gym to train with us. She had been 'training' with a personal trainer for six months.
We were going to start with the bench press. Me and gf warm up with empty bar as normal, her friend tries to bench, and she couldn't even unrack the barbell without help... Couldn't do a single rep with 20 kg.
Wtf
How can someone be this weak?

>>42427608
But she's fat?

Success < gains

>>42427641
>>42427618
>>42427611
How are you faggots getting injured all the time?

Have you literally done no work in your life to make your body robust and injury resistant? I've been lifting for 10 years and maybe taken a grand total of three or four days off for injury at most.

>>42427650

What was her idiotic excuse?

>>42427662
that's where you're wrong anon, success is a single part of the complex mechanism that is gains

>>42427650

make her do pushups until goal of x reps total in workout, then move her to bench pressing

>>42427650
>PTs
>improving people

a PT's "job" is to make their client feel good.

They don't want the client to get competent because that cuts into their earnings.

The client doesn't actually want to get better, because that involves effort. They want someone to talk to for 30 - 60 minutes as they do bullshit lightweight babby exercises so that they feel okay about eating that cake the other day and feel like they're putting effort in despite it being the last thing they want to do.

If anyone ever fucking tells you they've gotten a PT, you can bet your ass they aren't serious about getting fit.

>>42427712
Yakob, what are your lifting stats?

>>42427681
"it's too heavy" "it's dangerous" "my pt doesn't train me with the big free weights" etc etc normie tier excuses

>>42427712
She won't listen. Only listens to her PT I guess. Lost cause imo.

>>42427744
Complety agree
Her PT had her doing DB bench presses with 4kg dumbbels for like 6 reps. After 6 fucking months. She's just getting ripped off, but is too stubborn to listen.
Ironically my brother is a PT. His lifts (at 80 kg):
90 kg squat x5
80 kg bench x5
100 kg deadlift x5
And he is actually getting paid for 'training' people. What a joke.At least he is semi-aware that he's merely bringing his clients some 'excercise' and entertainment.

Just staggering to see this when you actually know a thing or two about strength training.

>>42427848
>And he is actually getting paid for 'training' people

Makes you seem like an idiot, doesn't it?

>>42427745

210kg squat, prob can squat more now
220kg deadlift
...............

lets not speak about my bench

>>42427900
Have you thought about hiring a PT?

>>42427912

i wanted him to make my legs bigger, he said im lost cause and 210kg squat after 2 years is just gde

I can do facepulls 3x a week no problem, right?

>>42427883
haha, that's one way of looking at it

>>42427961

prob going to overtrain hard, not able to deadlift guaranteed

>>42427961
You could do them 7x a week if you wanted. It's a rear delt isolation exercise it's not going to affect your lifts outside of making your shoulders feel good

>>42427641
>lifting in general is a prison
Lifting is a luxury.

Poutine's female friend/cheerleader is quite thic

>>42421792
I ran SS for six months, then took three years off. Ran SS a second time, in three months made all new PRs. Took five years off. SS again, back where I was after three months. Technique keeps getting better but you never have to learn the movements from scratch again.

>>42428381
why do you even bother

>>42428411
third time's the charm senpai, I live in barbell land now, no plans to move back to weakistan

>>42427117
good job georgo

but god fucking damnit you can see ur eyes pushing against ur eyelids its fucking scaring me.

Anyone else fucking hate squatting? It's looking like I could put up a 600+ Deadlift at my next meet and a measly squat of around 400. Am I a weak wierzbicki?

>>42428747
Squatting is GOAT, but deadlift is the only lift that spectators care about.

>>42425064
That's what you get for running ph3

>>42428767
>spectators
Wrong sport bro

>>42428799
>sport
"""""""""""""""hobby"""""""""""""""""""""

For sets of 5
>squat for 150
>bench for 100
>dl for 225
>ohp for 75
>row for 95

After a year from not lifting it's so much easier for my numbers to go up this time. I'm finally doing it right.

>>42428747
You could try training like pete rubish does
More or less only doing split squats and focusing most of your effort on bench/deadlift

>>42428747
reporting, fuck squats, they're very hard and not fun

as opposed to deadlifts, which are very hard and very fun, and bench, which is easy and fun

>>42428838
What are your lifts?

>>42428827
pls be kgs

>>42428866
Of course not. I'm a shitty dyel skinny fat piece of trash that has no right to be in a gym. I've only been back at it a month. And I never got very far last time.

>>42428872
>Of course not
FUCK I really thought those were kg's.

Try harder you lazy nigger.

why do my lats feel sore the day after deadlifts?
do i have shitty form?

>>42428899
Because you're using them to keep the bar close.

If they're sore from deadlifting, then you need to step up your row and pull game so they don't end up fucking you.

>>42428833
I'm not a talent cuck like Pete rubish so that would never work for me

>>42428922
Switch to front squats only.

>>42428838
Are you me?

>>42428933
I already have front squats in my programming. Quad volume is pretty much the cornerstone of my squat programming it just takes forever to progress

>>42428951
What is your front squat and back squat?

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>There are people in MY general who don't like squatting

>>42428945
If you would strengthen your upper back and switch to high bar paused ATG, you would fix your squat.

>>42428922
You won't know until you try, assuming of course that you're a roidaroo like rubish.
Also the correct nomenclature is talent chad, not cuck. Cuck would most accurately describe you, my giving disappointing effort friend.

>>42428990
>You won't know until you try
Fuck that.

GDE's never try because they are mental GDEs too.

>>42428973
fuck off alex

>>42428990
Im not a roidaroo, so like I said doing that would definitely hurt my total.

>>42428969
275 ish based off e1rms and 400ish

>>42429047
Please be 150 lbs bw.

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https://www.youtube.com/watch?v=45zNLzbwFN0

form check

>>42429062
Atrocious

>>42428381
anyone that's not a literal beginner want to give me their opinions on extended pauses and rebuilding strength?

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>>42429027
im dino

>>42429057
200, I'm a disgustingly bad squatter

>>42429062
Your one good lift looks good.

>>42429062
Aren't you weightlifting now?

If your lifts starts to become that slow you might as well not do them.

>>42429072
Do it more until you don't suck at it, stupid.

>>42429076
my high bar isnt my good lift

>>42429083
his squats looked fast as fuck lmao also oly lifters do heavy squats all the time wym lmao

>>42429087
If you want attention, go offer your butt to a brazilian man again.

>>42428981
My upper back isn't the problem though?????

>>42429084
I just thought I'd do face pulls to progress my squat, thanks for the advice there buddy. Really blowing my mind

>>42429106
You clearly don't try hard enough, smart ass

I bet you only squat once per week

>>42426918
>it's not exactly something you can plan for

Lol uhhh yes it is that's why people don't always over cut by 4 kilos every time they cut weight....

I wasn't hating m8 I was just wondering what happened

>>42429099
that last set was way fucking slow dude

And American meme lords that will NEVER EVER medal do """heavy""" (read: slow) squats all the time you mean.

>>42429115
I squat 3 times a week cuck

>>42429129
>chinese, russian, kaz and almost every country big in oly does heavy squats
but alright buddy :)

also that 470 looked pretty fast idk what youre talking about i doubt youve ever watched oly lifters train lmao

>>42429129
That wasnt slow at all lmao
>>42429148
This desu

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What's the mimimum 1rm I need to post here?
All lbs, sorry.
Bench-245, trying for 250 this week
squat-330
deads-350 (sry is really bad)
Ohp-150

140lbs bodyweight.

>>42429133
If you've been training for over 2 years, you've been fucking around

Has low bar become a meme? i see top powerlifters win while doing high bar even break world records are they genetic freaks or just stayed doing high bar and got the same results?

>>42429172
Low bar is for try hards that don't like to bench well.

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Taking a midnight walk in the rain lads

Based rain

>>42429157
E A T M O R E
A
T
M
O
R
E

>>42429148
cope, they do high % but the bar speed is the same as if it was an unloaded bar
>>42429155
>That wasnt slow at all lmao
even Kobayashi was more succinct

>>42429172
Low bar puts a shit load of stress on your elbows.
High frequency bench training also puts a lot of stress on most people's elbows. You can more or less pick between either squatting low bar or having a decent bench, depending on shoulder mobility of course.

guys, My left shoulder hurts a lot. i've tried to keep the same routine but bench kinda worries me and i can't ohp for shit, it's been a couple of weeks now, what would you do? rest until it's healed or increase volume/ try calisthenics for a while?

>>42429266
your trolling is so obv its not even funny

come up with something funnier plz

>>42429271
i have pretty good shoulder mobility yet i still feel stronger high bar i have trained both low bar and high bar and still high bar the same weight should i stick with it?

>>42427117
https://www.youtube.com/watch?v=h6ciYPSglYw

....m

What would you guys say are the ideal leverages for each lift?

>>42429336
Squat, short femurs and long torso, but no exaggerate. Bench is barrel-chest and short arms, with the forearms being relatively longer. Diddly is just gorilla arms and longer femurs, appearantly.

>>42429164
I can definitely say I wasn't fucking around. I'm looking to dead lift close to 600 at my next meet, squats have just always been a struggle for me.

Got 5 reps instead of 8 on w3d1. This is a fucking hard program, I'm already dreading Friday's AMAP

How long does it take to recover from an RPE11 bench attempt?

>>42429172
you look at olympic lifters squatting, and they HB squat as much or nearly as much as many powerlifters at the same bodyweight do as lowbar.

Outside of Rippetoe and his cult of squat, most American High Schools and Universities base their college strength programs around the high bar squat

High bar squat is arguably the most balanced tool for developing total strength. Low bar is used as it generally provides more favorable leverage.
Training low bar may increase your high bar, but training high bar will almost certainly increase your low bar

>>42429620
oops, I meant to type "football strength programs," not college strength programs.

>>42429620
i will stick with high bar then since it's the same as my low bar but feels stronger

>>42429155
you should do more snatch grip presses

>>42429620

bullshit

most american colleges and high school build strenght around safety bar squat atm or front squat

athlethes need just to lift heavy and weightlifters praise highbar over lowbar beacuse its more vertical, lowbars doesnt need to be slow at all

how fast your lift is depends on your explosive power, not muu highbar vs lowbar

>>42429739
this, for what i have heard from friends who play on college they don't care about bar position only the one that ends up feeling stronger which ends up as high bar most of the time (keep in mind that they care more for explosive power so maybe that's why they prefer it)

>>42429818


most of them just learned highbar, heard about lowbar sometime after and when they tried it it just felt unatural beacuse so much highbar work, so they go back to highbar

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https://youtu.be/yPVJIaL29xA

Can you out-press blueshoes?

>>42429940
that's probably true look at russwole he probably gonna hit 670lb squat and he is very explosive
>inb4 manlet

>>42429962

yea I can, but lmao at cutting depth on OHP

>>42429977

when Im not fatigued as fuck my lowbar is pretty explosive too same with Froggy, and fun thing is we both jump high as fuck

>>42429995
i guess i will give lowbar sometime so i can properly try it out if it still feels bad after 6 months i'll comeback to high bar should i try it with flat shoes? oly makes me feel like i will fall

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Is this Yakob guy Raffy's new persona?

>>42429962
can you take a year off from competing so you can roid amap in order to clean up at your rec league sport

>>42430016
I could definitely believe that.

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>>42430040
I'm natty forever... Sorry.

>>42430078
Why such a huge censor when your dick is obvious sub 6 inches?

>>42430100
it's a joke and it's actually 6 inches (or more with cialis) I'm just very tall so it looks kinda small haha but a big body > a big dick with the ladies haha good luck ever getting a wife manlet hahah

>>42429962
Yes

>>42430013

would need to your see your technique, I had same problem until It came off that my form was bad. Now I squat flats/heels freely but Im stronger in flats for lowbar.

https://www.instagram.com/p/BXgGXGyFHN5/?taken-by=chasing70sbig

vid reel my todays session had to switch to barefoot for last set

>>42430112
I can tell that you get a lot of pussy.

>>42430115
>leaning forward before each rep
>looking down
come on dude...

also why dont you say how much weight anywhere??? embarassed? lol

>>42430124

on diffrent vids you have weight, just look up kek

>>42430120
thank

>>42430140
only on front squat vid.. which is a measely 140kg... literlaly blue shoes (me) can front squat that with better form.

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>>42430159

>>42430115
He finally "shows" himself when he's outed as raffy. Confirmed raffy

>>42430165
you're going to literally kill yourself when you get out lifted by me in a few weeks. you think I'm kidding around but you'll see.

>>42430172

but everyone here that matters know me for a long time

Fat, Froggy, Esme, Isley, MA etc. They all know how I look and lift

Hey lads, what does it mean if I get lower back discomfort from rack pulls but not deadlifts?

For reference a 350 lb deadlift causes no discomfort but warming up rack pulls my lower back started to feel discomfort/pain at 175 lb.

Seeing Jacob roid makes me want to roid

How do I delete these feelings

>>42430192
Stop tripping faggot

>>42430192
Yeah.. they all know you look bad. Lol

like a nu-male. Poeple in my gym are literally afraid of me... Poeple at your gym feel bad for you

>>42430192
>fat froggy Esme
r-rude

>>42430205
How do you Know my fucking nmae?

Im not on steroids God damnit!!!!!!!!!! I'll fucking kill you!!!!!!!!!

New
>>42430254
>>42430254

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How long should I stick to one template of Candito's LP before changing to another. I'd like to switch between Hypertrophy and Control from time to time but I suppose that I have to stick to one for at least 1 month before changing right?
Hope someone can help

>>42429739
That's actually a pretty fair analysis. I honestly have never heard of programs using ssb as a main lift, but it makes sense.
I still stand firmly by the assertion that highbar is a far more balanced training tool than lowbar. For non-specific strength, highbar. For pl training, and certainly while peaking, lowbar

>>42430289
I would fuck that ass with my Weiner!!!!!!!!

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taking a trip to snap city guys its my first time
see you guys on the other side :( I snapped my shit up in a mosh pit lol gonna go back to calisthenics to continue working out and stop loading my spine with a barbell for awhile
wish me luck...
hold me brehs

>>42430200
im not by any means an expert or strong but i used to have this problem and squeezing my ass super hard and locking out my knees helped when i really focused on that