/plg/ powerlifting general

does /plg/ have an instagram hashtag?

File: 1487282349093.png (120KB, 929x1157px) Image search: [Google]

120KB, 929x1157px

>>42602466
All memes aside, what's your thoughts on Sheiko? I just hit 1/2/3/4 for 5 and I want to prepare for a meet next year. Should I do Sheiko or is there any other programs I should look into?

>>42602497
I was in the same boat, while I did progress I would not recommend it to you. You can make far more gains doing something else

look up some other intermediate routines.

>>42602511
Like what? And why would you not recommend it to me?

File: 1231543523.jpg (16KB, 400x262px) Image search: [Google]

16KB, 400x262px

Is lip gloss IPF-approved substance? asking for a friend

>>42602554
TM(with some tweaks)
c6w(not for bench)
any of nuckols 28 free for bench especially
RTS intermediate
destroy the opposition(yes its actually called that)
cowboy method
maybe even 5/3/1 with some tweaks

>>42602554
Sheiko is for milking really slow steady progress when other programming isn't working anymore. It's boring as shit, and most intermediates that run it burnout after a couple cycles.

>>42602497
Assuming you're about 90kg, I'd try Garret Blevins' intermediate routine. It looks pretty comfy.

Blessings.

>>42602622
i wonder what happens when somebody has finished doing all those programs...

File: 1503367472630.jpg (293KB, 1667x2500px) Image search: [Google]

293KB, 1667x2500px

What should I do for squat and bench today?

>>42602796
he is stonger than when he started.

>>42602806
i mean, what should he do then

>>42602796
>finished

Assuming you mean so advanced that there isn't a single program on the internet that can help them progress, but they're still too stupid to write their own program for their own goals and body, then they should get a coach.

>>42602803
i'd like to touch my nose to that razor burn

>>42602793
I'm 77 kg, 5'10

>>42602811
keep doing those programs until youre advanced

>>42602803

squats - 1x RPE 8 x2 sets, 4x RPE8 x3 sets
bench - 4x RPE 7, 4x RPE 8, 4x RPE 9, back to 8x RPE 8

t. your coach

>>42602803

squat and bench probably

>>42602825
Should still be a good routine to run imo. I might be wrong but I think you should gain some weight and go for something with quicker progress instead of running Sheiko.

>>42602554
Sheiko is for milking really slow steady progress when other programming isn't working anymore. It's boring as shit, and most intermediates that run it burnout after a couple cycles.

>>42602894

HAHAHAHA

GUYS REMEMBER TRAPPY 3 MONTHS AGO?

HURR DURR SHEIKO SHEIKO SHEIKO

YYYYYYYYYY


DIETMAR

>>42602497
5th set

>>42602907
Please ignore him

>>42602497
>>42602511
>>42602779
>>42602894
Principles over Programming

>>42603212

HOLY SHIT

GO TO PHYSIO

>>42603212
jesus christ

squatting with the hips shooting back does put strain on the lower back. Just go straight down jesus

>>42603212
One of the worst ones I've ever seen.
You clearly lack the hip mobility for squating wide.
Narrow your stance and try sitting down, not back

>>42603212
A-are you wearing jeans?

>>42603212
someone make a webm of this, this has to be the most retarded form ive seen in my life

>>42603234
>>42603237
>>42603253
>>42603257
Point taken lol. As I said I cant go straight down without MAJOR buttwink, and nope, not jeans.

>>42603212


this is fucking terrible.


break at the hips and knees at the same time. watch anyone who squats properly - you'll never see the hips break that much earlier than the knees. the knees will travel forward to find their own place. ... think about forcing your knees outward and with your feet planted rotate them outward before you start the movement

good luck and never squat that way again

>>42603276
>s I said I cant go straight down without MAJOR buttwink
that makes no sense

>>42603212
Wtf

>>42603284
Thanks for the advice.
Sorry about deleting the video, but I would really prefer to not become a webm.

>>42603212
>I have terrible mobility

your mobility is fine you just squat like shit. slow it right down and stop trying to limit your forward knee travel. dont let your hips shoot back first

>>42603156
fuck off garbagebro

>feel discomfort supinating my left wrist for months
>can't do chinups or supinated curls
>2 weeks ago start doing very narrow grip chins
>still feel that I'm pulling a bit unevenly towards my right side
>yesterday, back day
>start workout with close grip chins, follow with rows and RDLs
>at the end of the workout I could do regular chins with ease
>today, rest day
>fuck around for no reason with some regular grip chins, feel a bit discomfort
>2 mins later my wrist is numb to the pain and I can do chins like there never was a problem.
did I just have to try hard and just push through the pain a bit or will I snap my shit up in the long run?

File: Form Check.webm (2MB, 604x1082px) Image search: [Google]

2MB, 604x1082px

>>42603302
Too late.

>>42603415
hahaha yeees

the virgin squat

>>42603415
Wow... That is just awful

>>42603415
;(

Blog incoming
>be me, runner, skelly as it gets
>couldn't care less with being huge as long as my time is improving
>went to gym, finished core exercises
>straight to cardio I go
>20 minutes into this, nice rhythm
>huge guy comes to the only available treadmill
>right beside me
>'sup'
>I'm doing a light run, a 5:00/km pace
>he feels like he should compete against me
>he's running with crossfit shoes, pathetic form
>tries to catch my speed
>bonk in two minutes
>get a carb gel from nowhere
>take it
>runs for two more minutes
>think of an excuse
>'today was leg day, kinda hurts'
Why do you guys do this?

>>42603446
I would never have done it if you didn't snap delete the video but I couldn't resist, but you can at least know it'll die with this thread.

Just dreamt I was stranded on a ship with a couple other people in the middle of the ocean and the night sky was lit with an orgy of colours, shapes and patterns.

It was the most beautiful thing I ever saw, I just laid back and counted aloud all the colours I saw.

Then a huge tanker ship passed by in the distance, and we could do nothing but watch with binoculars.
When I put the binoculars on, all the colours of the night sky were illuminated and I could see each individual detail. The tanker became a silhouette the sky was so bright and beautiful, even the ocean waves were dark and blue.

That was such a good dream.

>>42603465
that's the best

>>42603466
I can literally out run you at double your size and out lift your total with my bench

Back the FUCK OFF

>>42603409
i bet your wrists are inflexible

what you described happens to me everytime i forget to stretch me wrists for a while

>>42602497

Do Texas Method

>>42603466
this

you shouldve deleted it low key when we stopped talking about it

>>42603525
No you can't because I'm not the guy you were trying to reply to. Checkmate buddy.

>>42603446
>>42603520

>>42603526
I think it started as an injury but I'm not so sure. Either I threw a punch, which I never really do, or it happened from regular pushups. I should add some wrist stretches to my regime and see how that works

>>42603415

Get some fucking shoes, Jesus.

Also, did you pick up the barbell, lift it over your head, and put it on your back, or is there a rack just out of the picture?

>>42603577
Rack out of the pic. walked there for vid

>>42603466
It's cool. Its better being harassed for my form online than by some big guy irl

>>42603415
lol this is literally how every normie at my gym squats. I fucking laugh everytime.

>>42603504
pretty poetic desu

>>42603537
haha ok raffy

>>42603525

my mom saw me make that post and is making me apologise sorry guys

So ill just be focusing on my squat for a while and wont be deadlifting. If im squatting will my dl still go up?

>>42603465
>le leg day

we dont do this

what should I do during my off days

just want to go to the gym instead

>>42604576
Do some stretching/mobility work or yoga.
Train your abs.
Do a bunch of bodyweight calve raises on stairs like 50-100 per set so you dont look dyel.

This is what i do on rest days for the most part.
Eric says he's been doing band work everyday for hypertrophy and that's been working for him, i dont have bands though so try that.

>>42602466
>Squats
Cuckols 3x int or cowboy?
>Bench
Cuckols 3x int or cowboy?
>DL
Cuckols 1x, cuckols 2x or cowboy?
>Combination
What do on what day?

>>42604807
Cuckols is bad for squats, so cowboy

Cuckols

Cuckols 1x

Monday: Squat and Bench
Wenesday: Squat, DL, and bench (it's a light bench session so you can probably handle it).
Friday: Bench
Sat: Squat

Or you can dl on saturday if you want, whatever works with your recovery.

>>42603415

What are his knees doing

>squat finally starts feeling good again
>bench starts feeling like trash

you just can't win god DAMNIT AAAAAAAAAAA

>>42603415
>i saw clarence do this.avi

>>42605121
Try harder on bench then????

>>42605165
I am :(
The eccentric feels particularly weird now. When I'm lowering it it feels much heavier and my brains says "wtf no way you're getting this" even though I can and it messes me up.

If I could get to the 66kg class and

Deadlift 200kg
Squat 160kg
Bench 100kg

Would that be considered respectable?

>>42605263
thats babbyweight

File: dread.jpg (2MB, 3547x3021px) Image search: [Google]

2MB, 3547x3021px

>that final hour before you have to run

>>42605267
I ran 10km today

File: Screenshot_20170823-132558.png (135KB, 1440x2560px) Image search: [Google]

135KB, 1440x2560px

>>42605263
It's not too bad

>>42603415
legendary

https://www.youtube.com/watch?v=aLaEnFB06Bg

this vid always makes me feel edgy and confident before PRs. Post your pre pr vids or songs that are sacred to you

>>42605286
is a 1600 total good at 78kg?

>>42605282
oh ok

File: Screenshot_20170823-132955.png (231KB, 1440x2560px) Image search: [Google]

231KB, 1440x2560px

>>42605314
Extremely

>>42605311
https://www.youtube.com/watch?v=1X6tsZdvo30

>>42605322
honestly i think on a good bar i would total about a 100lb less the bar at my gym is very whippy so i have been thinking of investing on a home gym

>>42605325
Hey it's George Leeman's song.
This isn't as good as The Force though.

>>42605325
I used to listen to this all the time woah

>>42605311
https://youtu.be/fHiGbolFFGw

Really makes me think

>>42605311
https://www.youtube.com/watch?v=c3shTUZZCfA

>>42605311

>DJSKAY

INTO THE TRASH IT GOES

>>42605311
https://www.youtube.com/watch?v=RZiYpIlUZY0

File: 17126342_349057538823441_4350628379939045376_n.jpg (113KB, 750x750px) Image search: [Google]

113KB, 750x750px

>>42605544
Unironically mine. Listened to this before final set on a 4x5 squat once.

Special mention: https://www.youtube.com/watch?v=V7pDi2oT5nk

>>42604536
Why do people do this?

If you're lucky it might go up, but it very well could regress if you don't train it.

>>42602803
Project momentum deload

I NEED TO SLEEP NOW TO GET GAINS WAT DO
I WANNA 4CHAN AND PORN

Guys an asian qt asked me for advice on squats since she has pain the middle of her back when she does high bar and cant squat because of the pain what can it be?

>>42605798
Tell her to try harder and eat more

>>42605771
Drink a bunch of milk and fap. That usually gets me tired.

>>42605810
This, also tell her to record herself so you can masturbate to her ass later

>>42605798
She probably can't brace and squats with an anterior pelvic tilt like a DYUMBASS

>>42605835
will do
>>42605810
honestly the pain seems to be where you would get pain from benching too much
she could be the next daniellamello if she wanted to get fat honestly first time deadlifting she got 275lb without a belt nor chalk and her bench is 135 for 3 so god tier genetics

>>42605878
>pain from benching too much
M8 I bench 4 times a week and don't get any pain. Are you sure you're not a little bitch?

>>42605894
i dont get any pain either men i mean it in a sense of having a tight upper back do to an imbalance and getting pain from it also you probably have a shitty bench if you need that much frequency

>>42605946
I bet it's better than yours will ever be. :)

File: instant_gratification.jpg (102KB, 886x345px) Image search: [Google]

102KB, 886x345px

>>42605834
i'm tired the computer is just keeping me awake
So basically I'm asking how to try hard?

Has anyone here tried PHAT or a similar routine for a hypertrophy block? Just did a meet and really need to work on my upper body.

>>42606020
PHAT is great for hypertrophy just keep doing deadlifts once a week

If I can keep my upper back tight at the top of the squat but lose my tightness at the bottom does this mean upper back weakness or bad technique. Talking about high bar squat.

>>42606052
Do you think adding them at the beginning of the shoulder and back hypertrophy day is good? Maybe 3x3-4 around 80% or so?

>WAWTT?
>WAWET?
>WAWLTT?
>WAWFT?

Rest day for me, eating whatever, listening to House of Pain's self titled album, and feeling pretty tired the.

>>42606195
>eating whatever
I hope that's less of whatever than you have been.

Rest day and having sex with my ex because I'm bad at decisions.

>>42606240
Yeah, I doubt I ate more than 800 kcal today.

>Sex with ex
Nigga what are you doing

File: Darkness.webm (365KB, 716x480px) Image search: [Google]

365KB, 716x480px

>>42606195

>>WAWTT

Today's a rest day, and I'm glad for it, because my back and triceps are rekt from yesterday. Biceps and legs tomorrow.

>>WAWET

Steak, beef, sausage, salad, and a small amount of carbs because I'm
>too fat

>>WAWLTT

I'm enjoying the quiet of an empty house. The only sounds are coming from my keyboard and the pendulum clock in the living room.

>>WAWFT

Not bad. I'm back on the horse with job applications, and I'm getting some stuff done around the house.

Wondering if it's worth applying for that job in Vietnam, since the job itself looks temporary (designing a buckstay for boilers), and it's in Vietnam. It would be an exciting trip, but if it's not a permanent job, I don't think I can justify it.

>>42606240

>having sex with my ex because I'm bad at decisions

RIP

>>42606259
https://youtu.be/IyTsJ0yi1pI

>>42606357
Why on Earth would you subject me, and moreover yourself, to such cancer?

>>42606357
You know, my depression was doing better, but after watching this video I want to die again.

>>42606647
Where are you from? Are you perhaps interested in doing a bunch of cocaine and having a joint suicide pact?

>>42606666
No, I actually want to be alive. I'm just saying that video is cancer.

>>42606708
Oh so you're an attention whore

who else loves OHP

>>42606767
I do, I just wish it didn't rape my elbows

Who else loves maxing out bench then leaving the gym in rage when your Max went down 10kilo

>>42603415

my knees hurt from watching kek

>>42606891
Trip on Moo

>>42603409
Sometimes things that hurt/feel like shit just inexplicably heal/adapt over time if you keep working on them, it's neat

Don't worry something else will niggle soon

https://www.youtube.com/watch?v=TvdVgeEn1GI

I felt like my highbar finally looked decent

>>42607093
Wow blue your form has improved a lot

>>42607113

still shitty under heavy load compared to lowbar, lowbar is so much easier to get tight under heavy load, if Im like ~90 on highbar its problematic to get tight and I fuck up at the bottom this is how I pr attempt on highbar :(

https://www.youtube.com/watch?v=BUHFhrTOGO4

got all loose at the botttom and couldnt get up

on lowbar getting lose never happens

>>42607220
Awesome blue!

>>42602466

A guy at my gym lifts 5 sets of as many reps he can manage. So one workout on OHP he might be 4 3 2 1 1 reps.

As soon as he hits 5 reps of the first set, so: 5 4 3 2 2 (for example) It's time to move up to the next weight.

Even if on the next weight he only hits: 1 1 1 1 x He stays at this weight next workout until he can get to a full set of 5.

Can anyone tell me what this method/program for progression is called? It seems no matter what you're always going to be pushing or at your limit with this program.

If I'm doing texas method and know I'm probably gonna be hungover on friday, do I outright skip the intensity day workout of the week, push it to saturday, or make a meek attempt that will most likely result in failure? Only reason I'm uncertain about pushing it to saturday is because that would affect recovery for monday.

>>42607330
It's like a retard style Hepburn effective for certain goals but I feel like you'd stall out hard eventually

>>42607330

Sounds like a blockheaded form of double progression.

File: Untitled.png (564KB, 508x666px) Image search: [Google]

564KB, 508x666px

Reminder that Tom is better than you

>>42607330
>https://startingstrength.com/article/5_ways_to_5_x_5
>5. Independent sets

It's one way to do things. if it works for him, why not? If it sounds appealing to you, give it a try.

>>42607093
I hate polish people jesus christ

>>42607519

slavlet

>>42607093

Nice hyperextension.

>>42607681

which part? you mean when I lean foward? I lean same with lowbar, to keep weight from the start over midfoot im not hyperextending aka hips back, glutes are tight Im just leaning foward a bit with my torso

kot told me to do it

>>42607707
yeah you hvae long femurs its a good idea to lean forward slightly dont think its doable otherwise, might been slightly too much forward lean though

>>42607797

I never failed with good morning my squats, If I fail I go down and bail, not even using safties on lowbar that much anymore as I can drop bar of my back easily If I go low enough

problem for me on front/highbar is loosing tightness in the hole or problem getting one with 90%+ weight, on lowbar never happens

>>42607826
leaning slightly over is not a good morning

a good morning is when you go straight down only to bent over from the hole because weak quads

File: mobilitles out.png (501KB, 720x1280px) Image search: [Google]

501KB, 720x1280px

>>42607860

yea thats what I meant, Its not causing me going bent over mode and my depth even without heels is very good recently

>>42607093
How much was that btw?

>>42607897

this was lmao set of 150, failed pr was 200kg

lowbar has 15-20kg advantage on highbar

>>42607908
oh that's about the same what I do, just my squats are just ugly as shit and i can't even low bar.

>>42607959

mine were ugly until recently too, bench was uber awful and it looks okay-ish now, fighting with deadlift to use my legs more I have tendency to shooting hips back and lifting all back but its form flaw, have to focus on knees out and driving thru legs

>>42607959
and I guess I can't even type properly as well lmoa

>>42607996
Lmoa are you literally me. how you fixed the bench and squats? Deadlifts are kinda ok now, but had the same problem like a month ago.

>>42608017

went to actual seminars not internet /fit/ coaches

on bench all Im focusing on atm is keeping as tight as possible and never letting go, everything else goes on its own

also for bench I bench on RPE as Im bench gde and one day is good and other is shitty so I try to not push the weights up and focus on the form

deadlift form sucks, I really, really need to focus knees out beacuse on heavy weight I focus on pulling it up, forget about pushing thru legs and fuck it up and weight that I should smash easily will stop at the knee point

>>42602825
Are you me
Are you 18?

>>42608050
>went to actual seminars not internet /fit/ coaches
How long was it? I think one day is not enough to fix my shit squat. I was thinking about getting some oly coach, but I'm poor :(

>>42608078

squat seminar was like 8h, diffrent styles, diffrent forms, weak points, teaching others, assistances for int/adv etc

bench was 5h, same with deadlift stuff same as with squat

also powerlifting programming seminar and other powerlifting stuff seminar with national team coach

next one In line I have seminar about food/supplementation and strenght coaching for sports

>>42606195
> trenning
Tomorrow I get to do a top deadlift double @9 and beltless pause squats after. Gonna be pretty hype

Best squats I've done in months today lads. Bench wasn't bad either and then of course after I do RLDs I feel some irritation around the spine.

>>42608050
>he needed to pay for a seminar to learn something as simplistic as the bench
lmao at your life

>>42607330
Just high intensity double progression

>>42608131

acutally was pretty fun and learned about assistance to use, volume etc

I dont mind paying for knowledge if its good

File: reactionPepe.jpg (19KB, 306x306px) Image search: [Google]

19KB, 306x306px

>>42607641
I smell the pierogis from here

>>42608255
amazing bulking food and schabowy with potatoes

Depending how this coming meet goes I'm seriously considering dropping pl. I'm a wrist and anklelet so will never amount to anything anyway.

I'll still lift but stop killing myself in the gym so much

>>42608277
>>42608255

d-ddont forget mizeria, serek wiejski and tatar please

>>42608299
don't really like tatar but yeah mizeria and serek wiejski are amazing. I remember when I first started bulking and eating better I would eat like 0.5kg of serek wiejski every day.

>>42608326

serek wiejski + oats + honey or jam is usually my breakfast

add 1-2 donuts to it and im ready to lift

>>42608340
Yeah exactly my breakfast, 150g of oats 200g serek wiejski one banna a few raspberries and a spoon of honey. Get some coffee after and i'm ready for prs

>>42608378

NAAH

First you need to take big shit, than PRs

>>42608404
I always take shits before breakfast every morning exactly same time. Having regular shits feels great

File: bejbus edition.gif (2MB, 252x206px) Image search: [Google]

2MB, 252x206px

>>42608433

I shit only after cofee and milk

sometimes I do milk + oats + musli + whey

lactose free milk here to bulk is my way

actualy doing gomad at 100kg bw

What is a high volume bench workout?

I did 3 singles, 3 triples and 3 fives all at RPE9ish

Was that high volume?

>>42608563

yea p high volume/very high intensity

>>42608563
4x3@85%
3x8@75%

Very very interesting

>>42608563
High volume is relative to the normal amount of volume you are used to.

https://www.instagram.com/p/BYJ07O2FVUM/?taken-by=phdeadlift

Of all the fucking.. roider genocide WHEN??

>>42608773
What is wrong with that anon.
He is Building his triceps.

>>42608773
>https://www.instagram.com/p/BYJ07O2FVUM/?taken-by=phdeadlift
>easy on the joints
I like that guy but come now senpai jm presses look like pure elbow death

File: IMG_3409.png (1MB, 640x1136px) Image search: [Google]

1MB, 640x1136px

>when u look through what ur waifus liked on instagram and its all normie as fuck

anger intensifies

>>42609562
>40 meters
Are you watching her from the bushes

>>42609609
yeah Im just in fucking Italy following her around you know

>>42609619
You never know, you know.

>>42609562
told you she was a basic bitch

File: existentialpepe.gif (2MB, 500x375px) Image search: [Google]

2MB, 500x375px

>>42609635
I want to die

>>42609562
on a side note can we talk about how thick her thighs are

>>42609654
Sorry that she's normal

>>42609562
>When you obsess over a girl online and create a fake, imaginary relationship based on her appearance and the personality you project onto her, then find out who she really is is different from your fantasy

>>42609720
PH3 as a DYEL.

You are pathetic

File: Smoked Meat Log.jpg (154KB, 1280x720px) Image search: [Google]

154KB, 1280x720px

>>42609562

Then it's time to find a waifu who's as autistic as you are.

You might have to resort to anime for this

>>42609890
Perhaps raffy, you can pretend to be a tranny again? Then he can fall in love with you!

>>42609890
Haha, okay raffy

>>42609890
how does it feel like being associated to a Brazilian transsexual dwarf known as Raffy?

Are there any stretches you guys can recommend to improve my arch on the bench. I want to be a Sean noriega level cheater

I appreciate some of you

File: 1502339734785.jpg (82KB, 1080x1080px) Image search: [Google]

82KB, 1080x1080px

>>42610287

I appreciate you sometimes.

>>42610305
There's no way this chick isn't a grade a muff diver

I want a tattoo but I don't know what I want

I was thinking an elephant head with 4 trunks that end in serpent heads on my right ass cheek

File: cpf1qahb9ihz.jpg (79KB, 960x800px) Image search: [Google]

79KB, 960x800px

I'm going to get the green m&m tattooed on me

File: 1503241790211.webm (3MB, 720x720px) Image search: [Google]

3MB, 720x720px

Or perhaps this ass

File: 1490719947190.jpg (23KB, 400x351px) Image search: [Google]

23KB, 400x351px

>>42610638
disgusting.

Anybody else ever obsess over the fact they're going to die every time they try and sleep?

>>42610773
Yeah, then I turned 13.

>>42610792
When was that, a month ago?

>>42609890
raffy ok haha

>>42609890
>when you're trying to pretend you're not raffy but then you post about anime

>>42609619
why would she be in italy?

>>42611222
She can't resist the siren song of BIG ITALIAN SALAMI

Didn't fall asleep again lads

bugger

>>42611933
>Not getting a full night of sleep to maximize gains

I know I will have to skip Friday's workout. Do I just skip it completely or push to Saturday at the risk of affecting my entire routine?

>squat with normal grip
>wrists hurt above 4pl8
>rippegrip
>palms hurt and risk cramping

REEEEEEEEEÉEEEEEEE

>>42607378
Push to Saturday, volume Tuesday, light recovery Wednesday and you're back on track

>>42612515
Sounds good, thank you.

>>42612492
Get wrist wraps

>>42613124
Let's talk about your depression.

File: attentionwhorepic.jpg (51KB, 400x400px) Image search: [Google]

51KB, 400x400px

I've been doing high bar squats for the first time this week (after 2 years of only squatting low bar) and I've noticed 2 things.

1. My 10RM is about 20kg lower high bar than it is low bar
2. The barbell feels very uncomfortable on my traps. It doesn't hurt any bones, but it feels like it squishing the muscles together.

I guess the first thing could be expected, I know my quads have always been the weak point in my squat.
But the second is more annoying. Is it normal for high bar to feel more uncomfortable? Does it lessen/go away after a while?

>>42613307
You get used to it, just like you get used to everything in the gym that's a tad uncomfortable

>>42613307
>2. The barbell feels very uncomfortable on my traps. It doesn't hurt any bones, but it feels like it squishing the muscles together.
Do your entire lower workout, then do 3 high bar walkouts with 10 kg more than your low bar max
Thank me later

>>42612305
What program are you running?

>>42613307
a common problem with lifetime lowbar squatter who try highbar is that they rack the bar too high on their back. Might not be in your case but just be aware and do some research

>>42613343
>>42613355
Thanks, lads.
I'll try those walkouts/holds tomorrow.

>>42613360
Don't think it's too high. I place it just above the shoulders.

>>42603415
low bar but decides to go high bar mid lift
fix your movement patterns bro.

>>42613366
just fyi walkouts =/= holds

>>42613442
That's not what those words mean.

>squat ~3.5pl8 (baby weight, no bully pls)
>fuck up a tendon
>don't squat for a month
How should I start back up? I was thinking starting with the empty bar, doing 3x5 LP with 10 kg jumps until 2-2.5pl8, then switching to 5 kg and eventually 2.5 kg jumps.
Any advice?

>>42613523
10kg jumps are too high. Either you can start at a higher weight and do smaller jumps or you can't start at a lower weight meaning you've lost a lot of strength from your injury and you shouldn't push it that fast. Losing over 60kg on your squat in 1 month is not normal and it sounds like you've lost even more than that.

>>42613537
>can't start at a lower weight
Meant higher*

>>42613467
Oh okay, Thanks for clearing it up

>>42613537
>10kg jumps are too high.
>meaning you've lost a lot of strength from your injury
Why though? I don't think I've lost that much strength, I'm just looking to avoid fucking them tendons right back up.

File: Screenshot_20170824-122415~2.png (123KB, 1080x659px) Image search: [Google]

123KB, 1080x659px

>>42606195
>>WAWTT?
Pic related
>>WAWET?
Maccies breakfast and whey so far. Joys of iifym
>>WAWLTT?
Mike T on Chris Duffins strength chat podcast. Excellent conversation on coaching stuff, considerations around lifter personality type impacting programming decisions.
>>WAWFT?
Fucking tired. Highlight of today will be taking my PWO

>>42613523
Start back with light 5:3:0 tempo squats. Lots of strain but light load will give you a training effect on the muscle without overloading the tendon.

File: maxresdefault.jpg (133KB, 1280x720px) Image search: [Google]

133KB, 1280x720px

Is PLG excited for this

>>42603415
this makes clarence's squat look good. gj

File: mastiff.jpg (338KB, 1840x1040px) Image search: [Google]

338KB, 1840x1040px

should I incline bench or band bench today for lighter sets of 6-8 reps @8 after OHP

>>42608632
don't forget
2x4, 1xAMAP @75% (close grip) after all that

greg is insane

>>42613767
That's a lion not a dog

>>42613807
>>42608632
Pretty sure the 3x8 is supposed to be at 70% and he made a mistake.

>>42613748
I'll watch but I fully expect this to be the most iron lyfe thing to ever exist. Probably gonna be funny to laugh at desu

>>42613748
Should be pretty funny.

File: 17596177_1399790843426210_7224472782459895808_n.jpg (270KB, 1080x1182px) Image search: [Google]

270KB, 1080x1182px

>>42614305
Are you doing British Classic this year Isley?

>>42614803
Sure am. Are you?

File: 1461772354483.jpg (674KB, 1458x2592px) Image search: [Google]

674KB, 1458x2592px

>>42614837
No, I'm not good enough, but most of my gym friends are competing. Should be fun to watch/handle.

>do cgbp for the first time in ages
>poor scapula retraction
>get lat pump

Am doing something wrong here

At the gym fighting off a massive Norman kahn

Help

>>42614890
Shit happens to me too desu

Continuation of >>42603465
>guess what, doing cardio again
>le comes the huge roided chad
>'man, i saw you run good'
>'yeah, so?'
>'i'm dating a girl who likes to run and she kinda invited me to run a 5k run'
>'good. can you run 5k?'
>'that's the thing, I don't think I can'
>'so, got any questions?'
>'i saw people do like, charts or something before races to condition themselves... can you help me do one?'
>'yeah, sure, I can help you with a plan'
So, should I fuck him up or be a nice guy?

>>42615100
be a nice guy obviously
just give a a basic plan to run a 5k

File: rug.jpg (76KB, 635x832px) Image search: [Google]

76KB, 635x832px

Cop or nah?

>>42615207
cop and wear it as a cape to the gym

>>42615207
NO
DELET

>>42615207
That's fucking disgusting

>>42615303
help 4chan wont let delet

>17x1 chinups
Why did u make me do dis

>>42615824
lmaoo how hard was it

>>42615873
I didn't sleep at all (literally) and it was really easy

>>42615877
how long did you rest

>>42615824
shouldn't be too hard, fat?

>>42615889
Anywhere between 5 seconds and 30 seconds. Kinda wasn't with it today cause of no sleep.

>>42615824
I did amrap of 7 today and 3x4 +1x2
the program seems to be working

>>42615992
>the program seems to be working
good to hear it works, i put some other dudes on it aswell I know personally the're making progress aswell

>>42615207
Snoopy deserved better. Like fuck man, if the problem is your new dog humping the old dog rug, hang it on a wall or something. You're already at the point where you're using your old family dog as decoration so it won't be a big deal.

When I die I want to be turned Into a rug

would this work for squats

2x/week

day 1
work up to amrap at projected 85%, load drop 10% and then keep doing sets of 5 until I hit an rpe of 8.5 basicly 6% fatigue accumulation

day 2
load up estimated 65% based on amrap set of day 1, keep doing sets of 5 until i hit rpe 8, low rest tho

next week do the same thing except add weight if I did 5 or more reps on the amrap

>>42614862
Handling friends is fun

>tfw poor

what are good, cheap foods, lads?

>>42616426
Potatoes and olive oil

>>42616452
To expand:
>Cut up a bunch of potatoes into small cubes
>put them in oven dish about an inch or 2 thick
>drizzle with olive oil and some seasonings
>bake in the oven for a little while until they're soft
And there you go. A few meals for like $4

>>42616494
thanks lad, i like potatoes

anything else? something more obscure?

>>42616426
beans
rice
potatoes
eggs
peanut butter

^ these are staples

>>42616524
What do you mean obscure?
You could make hillbilly salad if you aren't a city cuck. It's cheap.
Hard boiled eggs
Cubed potatoes
Vinegar
Then you go in your yard with scissors and cut the greens from dandylions, wash them, boil them, and add them to the mix.

>>42616533
thanks

>>42616546
i meant something that is good but not well known
i am a citycuck

>>42616546
If you're a city cuck just use cooked spinach

>>42603428
>>42603438
>>42603446
>>42603577
>>42604170
>>42604940
>>42605130
>>42605303
>>42606969
>>42613442
>>42613753


Shame on you fucking faggots. You think you're alpha shitting on someone who squats the same exact fucking weight you did less than a year ago? Fuck you, he's in the gym trying, and he came here for advice. Gymcels, fucking all of you.

>>42603415
Depth is good back is straight and you seem to be very quad dominant, try a closer stance. Might make your squat a bit more comfortable.

what's better for a pre workout, coffee or some energy drink?

>>42616695
Food, water, and sleep.

Oh you mean right before. Anything caffeine.

>>42616695
Cup of black coffee, banana, peanut butter.

>>42602466
being alive is a meme.
quote me on this.

>>42616426
In addition to the other stuff mentioned, you should get oats, chicken, different dairy foods depending on country. Can try making your own bread too I suppose. Scooby has a few good and cheap recipes.
>>42616695
I like to down a strong cup of coffee and take a 10 min nap if I'm feeling bad.

>>42616706
>>42616739
>>42616747
I always wake up at 8 adn lift at 9. can't do it differently
I find that I am much stronger in the afternoon though, unfortunately
usually I struggle with energy this ''early'' and coffee is not enough, I am always half asleep, my form breaks, and I rely on brute force most of the time

any tips?

is doing sheiko when my total is 1125lb @169 too early?

what's a good 3x/week program?

>>42616891
Coffee is the ultimate preworkout. Go cold turkey for a while in the hopes of lowering your tolerance.

>>42616891
have a lot of food the night before it helped me a lot for morning sessions when i did oly

>>42617088
also i didn´t have breakfast i only drank a cup of coffee before training since eating made me feel heavy and slow

>>42617064
>Go cold turkey for a while
I'd be a zombie desu
i think i'll just cut on the cream and drink black coffee alone

>>42617097
> heavy and slow

not an issue in PL :^)

I hope everyone's having a good year because I am not

>>42616891
I don't know, never had to lift early in the morning.
I seem to recall that explosive exercises during warmups help wake you up, but don't quote me on that.

>>42617382
Yeah not too bad, got a gf, went up a level in my career field, didn't really get stronger but oh well.

>>42616891
Train higher frequency, shorter sessions, and fairly minimalist, worked okay for me when I was doing AM training. One big lower lift, one press, one bigger acccessory (RDLs, rows) or two smaller ones (leg curls, arms) done quickly. Don't need a ton of volume in a single session, first work set to end of sesh should take maybe an hour.

>>42617382
Remember, its your fault

>>42617408
"I seem to recall that explosive exercises during warmups help wake you up, but don't quote me on that."
t. CYC, aka c",)

>>42616426
Oats at Sam's club are about 2200 calories per dollar. Pasta is usually around 1600 calories per dollar. Rice can range from 2500-3000 in super bulk.

>>42616650

found a virigin

>>42617650
Why would I sabotage myself? It makes no sense why I would do things that cause me grief

File: FB_IMG_1503605739608.jpg (12KB, 490x275px) Image search: [Google]

12KB, 490x275px

>>42617382

>>42606195

>WAWTT

>DC day eight
>PRs on everything again
>could swear my arms and legs are bigger, despite losing three pounds

Damn, I should have taken measurements before starting.

Also, front squats are really difficult with shit shoulder mobility and a proportionally weak upper back.

>>42606195
Since today is the next day and this thread is still up
>WAWTT?
Pic related, squat and bench
>WAWET?
Had a delicious chicken sandwich with marinara sauce and mozzarella
>WAWLTT?
Wu-Tang Clan
>WAWFT?
Pretty good

File: Screenshot_20170824-162107.png (146KB, 1440x2560px) Image search: [Google]

146KB, 1440x2560px

>>42618141
Fuck forgot pic

>>42617903
I bet your room isn't even clean. Clean your bloody room. Go live a meaningful life.

How horrible is my squat technique?

https://www.youtube.com/watch?v=ToVT8_iejqg

File: 1502816481080.webm (3MB, 638x360px) Image search: [Google]

3MB, 638x360px

>first day back at university gym
>benching
>guy next to me puts on 3pl8
>sits on his phone on the bench for 15 minutes
>lays under it
>gets up and racks the weight

>>42618365
Should have put him in his place and threw that shit through the roof

>>42618376
Joe couldn't put 315 through the roof if the barbell was made of cheeseburgers and the roof was made of his big fat mouth

>>42618315
you need to go lower

>>42618315
also holy shit those chins were terrible

if you dont touch the bar youre not doing full rom

>>42618491
Humor me and tell me that you have over 350 Wilks

>>42616939
Can you progress workout to workout or week to week. If the answer is yes to either of those, you should probably run SS or TM respectively. If no and you can deal with the training monotony tied to sheiko, then sure go for it

>>42617742
>
>>42618314
Hi JBP.
>>42617903
Why do some people cut themselves?
Why are you having a shitty year?

File: wsmath.png (492KB, 583x805px) Image search: [Google]

492KB, 583x805px

>>42618141
>WAWTT?
rest day imsofuckingboooooored
>WAWET?
steel cut oats w/ cherries and mixed nuts for breakfast
protons bar and milk for snack
gonna go out and eat big tonight.
B U L K B O Y Z
>WAWLTT?
the sound of my air conditioner and keyboard. drunkwriting a short response essay
>WAWFT?
surprisingly energetic considering yesterday was lower day. kind of pissed of that it's a rest day considering how good I feel

lol someone at work tried to bully me for wearing non brand tracksuit bottoms at work today

>>42618315

Push your knees out and lower faggot.

>>42618481
i know, gonna sink them a little more on my next cycle

>>42618722
>push your knees out
THIS DOESN'T WORK ;_;

>>42618491
why were those chins bad? my chin was above the bar on every rep.

How many chins can you max? You should know that touching the chest messes up the balance when doing high reps. I always go to the chest when doing weighted low reps.

>>42618726
>Doesn't work
False

>>42618731
>False
I have literally cued this on every single rep for the past year, caving still occurs when I go really heavy. Are you saying I'm just not pushing my knees out hard enough? What worked was months and months of submax squats, but when I switched back to cycles of harder sets it reverted back. I recall isley had a problem with this for years too.

>>42618749
You have weak glutes/abductors then, and pushing your knees out is less about preventing caving (which it still is), but MA is referring to it in order to get you to squat deeper.

>>42618749
>>42618762
I take that last part back, just watched the video. Still should try harder though. Maybe some glute and abductor assistance can help out.

Any tips for your hands getting caught on your quad at lockout whIle pulling sumo. My top set was a 9 because of it despite the speed being like a fucking rpe 6

>>42618906
You're locking out your hips too early, probably

>>42618919
Any cues you know of to work on evening out my lockout?

>>42618749

Get shoes and turn your feet out a touch more.

>>42618906

Pull conventional.

>>42618974
Lockout knees first then hips

>>42618979
> Pull conventional
No, I like cheating

>>42618980
Alright I'll try that, thanks

Scale of 1-10 how much does drinking affect the next days lifting? I've noticed unless I get retardedly drunk I can still lift moderately well.

>>42619589

I wouldn't drink before a meet or testing my maxes, but as long as I didn't drink to the point of getting a hangover I'm a-okay for training the next day. Sometimes even with a mild hangover I'll be good with some caffeine.

>>42619647

New thread