/plg/

>glutes are on fire during squats today despite not doing squat mornings
Explain this

Recommend a program for a college student with a barbell and rack in his room with no job, I currently just do sets of five and study between the 20 minute rests, repeating until it is time for bed

>>42619709
Lifts?

100kg squat, 80kg bench 120kg dead, been lifting for about 6 weeks

>>42619732
Starting Strength, don't forget to eat. Run it as written and go through each phase. http://startingstrength.com/get-started/programs

>>42619686
>not doing squat mornings
I can believe this. Not today, but one day.

>>42619756
I've posted recent videos in a circle jerk chat with some of the trips. I promise that it's practically gone now.

>>42619766
Yes.

Just won a bench only competition on Saturday, lads. Is single lift meet the most comfy?

Also who is this girl holy thicc

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thoughts?

>>42619861
Yup. IPL bench worlds in 5 weeks.

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>mfw 5 rounds of 25 kettlebell swings is more exhausting than the rest of the workout

>>42619647

Anyone have the non-cucked version of this?

>>42619911
>He doesn't thicc to proper depth

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>>42619911
Best I could find rn.

>>42619925
upvoted

>>42619900
Thicc

ive got the largest cock here

>>42620033
prove it baby boy

>>42620033
haha good one pajeet haha

>>42620036
>>42620051
lol fagits!

>>42619647
Sauce on grill?

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>>42619647
>tfw no train since april
Feels batman

>>42619686
You are working out in the evening,

Best 2 or 3 day squat routine I can add to my upper body work? I'm considering TM with +2.5kg a week just because it's tried and tested but are there any other methods?

I front squat for sport reasons but its 90kg 3rm right now, I want that to reach 3pl8. LP doesn't work anymore.

>>42620328
TM is good, c6w is also good (but it depends on how much upper body volume you're doing, can make it difficult to recover fully for the first 2 weeks), if LP just stopped you can do the 3x beg squat routine from 28 free and that should still work for a while.

>>42620328
You just need to eat more

>>42619873
thots*

I cant wait to bully the normies at my uni gym this semester

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>be training
>attractive female in gym also training
>we're all doing our olympic weightlifting shit, snatches, clean and jerk, ect...
>dog from the building next door who usually comes around every couple of days to say hello comes in through open garage door
>attractive female is setting up for snatch
>dog sticks his nose straight in her asshole and starts sniffing

mfw watching this occur

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>>42621416
>ywn be that dog

I am adding abs to SS

A
Squat
OHP
Deadlift/back extensions
Leg raises
(i really want to put culrs 4 the girls here)

B
Squat
Bench
Back extensions/power cleans
Chin ups

Comments ?

>>42621795
Ab work is probably fine, just don't kill yourself on it. If you want to work arms you can try doing light cardio and some vanity arm exercises on rest days. Again, just don't kill yourself.

>>42619873
mein gottttttt

>>42619873
she saw the cam lol

>>42621416
did you get a bonner

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>>42619873
>>42622041
that's what makes it so hot she sees the camera and purposely shows off her phat fucking ass and tits IM SO HARD

>>42621925
>just don't kill yourself on it.
Just gonna do like 3 sets of leg raises until 2 reps away from failure. Or maybe do some weighted sit ups, 3 sets of 5-8 or whatever.

>>42620328
Sheiko int high load or 3 day 80kg+ just for squats is unironically fantastic.

>>42621925
>go to the gym on rest days just to do 4 sets of curls

Just fucking superset them with abs or pressing or even squat/deadlift warm ups honestly you retards are so afraid of the easiest bitch movements. I guarantee you nobody has ever even noticed a difference to their recovery with 4 sets of DB curls 3 times a week. Do as many curls and reverse flies as you want, it'll make your elbows and shoulders healthier, you'll look better, there are NO downsides except maybe you use less weight on chins because you did curls right before them but you're going to see a the same decrease in chin strength from the tricep work involved in benching than you will from doing 4 sets of db curls.

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>>42619873
You think they fugged afterwards? [spoiler]I need more.[/spoiler]

>>42622041
>>42622093
obviously it was staged and she was in on it you autists

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So guys I'm running the texas method and today would be the new pr-day.

Because I'm a unifag and work part time as a nightguard to pay for it I just slept around two hours this night.
If I go to bed now though I fuck up my schedule really bad.

The question is do I just push through the workout today? Or do I sleep up properly so I can hit those new pr's? I don't think much will be possible with just two hours.
Anyone has any experience?

>>42622607
Sleep then do it tomorrow.

So when I unrack the bar for squats I take a breath and brace right. Then I do the walkout. At this point do I descent with the same breath as I took for the unracking or do I exhale, and breathe in again?

>>42622739

I take another breath usually.

>>42619873
Got no idea what race this is, just gonna call it American Tbh

>Texas method
>Squats feel awful but form is fine and are somehow progressing
>Deadlifts are progressing ok too
>Bench progress is less smooth
>Ohp is completely fucking stuck
I've tried more sets, more reps, less sets, less reps on volume day but my fucking ohp refuses to improve. What do?

>>42623535
Sounds like not enough pressing at all.

>>42622739
I usually breath in, stand up walk out and set my stance, breath out, then breath in and get tight before I squat. For me personally it feels like I can't keep tight if I move around after I breathed in.

>>42623579
How should I fix this

>>42623751
I'm going to give you one exactly one guess to type the exact two words I would have replied with if I didn't type this instead. Don't think too hard.

>>42623788
Sure, press more. But as I said I've tried pressing more on volume day. How should I add in even more pressing into my routine

>>42623802
It's probably time to hop off TM for upper body. If you're alternating bench and OHP equally, you probably need to bench weekly and add OHP somewhere else. There just naturally comes a point where peaking weekly is no longer sustainable though.

Is training triceps the secret to getting stronger at bench?

>>42623820
Any program in particular that goes well when spliced with TM?

2 8 F R E E
8

F
R
E
E

>>42623885
>>42623914
oops

https://www.youtube.com/watch?v=Jq8--LPRUgE


Breh, dude looks aesthetic as fuck too

>>42624013

>sumo

>>42624057
Like to see you DL 4 times your bw :')

>>42624121

did it when I fugged your mom last night

my fucking cat just shat all over the sealing
now i gotta clean this shit up

>>42624463
hahahahhaha
haha
hahahah
its funny cause cats cant go on the sealing
I get it

>>42624502
>>42624463
it's spelt ceiling idiots

and how the fuck does a cat shit on the ceiling?

>>42624013
doesnt this guy clearly looks on roids?

During this week, I felt fatigue creeping in increasingly.
Today, intensity day, my workout was tired and sluggish.

In order to have a good intensity day again next friday, how should i dissipate the fatigue that i accumulated?

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https://youtu.be/JPLXghqms8Y

frog what the fugg

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>>42624880
so this is what oly fags programming is like? if panzer had told us how fun it was I would have switched ages ago

>>42624880
wtf is he doing ? is he crazy?

>>42624880
Fuck off frog with your thinly-veiled suicide attempt

Also you better get your ass to the hardware store and get a drywall repair kit before your grandpa kicks your ass

>>42624880
>tfw frog is next after rich piana

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Just got to my lifts from 2 years ago when after 4 months I dld 160kg and 140kg for reps and didnt think about my form at all. Everyone who "knew" something back than told me my form is shit and I have to do it diffrently

looking back at it now it was actually not bad, better for my build and dling was much easier

>Doing a cut
>sticking to starting strength program to preserve gains.
>At the point where my lifts are failing one by one.
>Deloading

Feels bad.

>>42624880
>finishes by breaking the drywall

Perfect form. Do you compete in crossfit?

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>>42624880
>>42624927
>tfw you break grandpas drywall

>>42624971
kek saved

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>>42624971
>>42624927
>>42624880

>that hand position at the end

>>42624971
he kind of looks live jason genova

>>42624954
How quickly can you expect strength to drop when cutting? Any way to mitigate the feels?

friendly reminder that froggy is now 200lbs

hes a big gui (4u)

>>42625036
You'll lose a bit as soon as you start and then after that you shouldn't lose much at all.

>>42625040
190lb

>>42624950
dont listen to anyone who says everyone should have x form on y lift

Everyones form will be different depending on build as long as they keep the same principles of the lift

>tried tucking my shoulders into my lats excessively for the first time today doing squats
>the barbell feels much lighter
>literally playing with it

i feel kinda happy

>>42625095
>shoulders
i meant elbows obv

>>42625105
>>42625095
Probably because your upper back isn't collapsing.

>>42625112
yeah I think so
I have always disregarded upper back in squats like a true mong, but now I see it's actually important after a year of lifting lmao

>>42625043
Should I stick with the program as written and just expect to fail more often? How can I better retain strength on a cut?

>>42625152
It really depends on how much weight you're losing and how fast. If you're trying to cut from 200lbs to 190 you shouldn't lose much strength at all, but if you're trying to cut a whole weight class, you'll probably lose some unless you continue to gain proficiency in your lifts. I'd advise you to do something more like Lyle Mcdonald's generic bulking routine so that you can autoregulate the number of sets while keeping intensity high. Obviously doing 9 near maximal squat sets a week is really killing your recovery on your cut, so it's time to (((cut))) that frequency or volume down a bit.

>>42625194
I started at 208, trying to get to 170. I will look at this new program. I am still not sure what you mean by "much strength at all". I can just barely squat 2plate at the moment and have started to fail.

>>42625221
I mean like your lifts drop initially because you don't have the energy to hit maximal effort movements and then you maintain for a while if you're cutting excess fat and improving your body composition.

>>42625239
I took a peek at the Generic Bulk program. Are you saying I should start adding a bunch of exercises and focus on more reps? Or are you saying I should start pyramiding down my work sets so I can complete them better?

>>42625277
Oh I totally forgot to tell you the part where Lyle explains how to adapt the routine for cutting if you can't handle the volume. My bad. Throw that into google. Also the routine isn't as simple as you think it is, if you read the whole pdf there's information about how to adapt it into cycles and whatnot. It's pretty badly organised though and most of the questions are kinda useless or self explanatory.

I miss sean. I wish I could speak to him one last time, and tell him how I truly feel.

>>42619686
Glutes not cued properly = loss of stability in hole = hips shoot = squat morning

Glutes cued properly = no squat morning

Glute burn is function of them working.

>>42619686
your weight is centered on your heels

>>42625361
t. sean

>>42625403

how to cue das glute?

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>>42619873

>>42625339
I guess I can muddle through. Are you sure it is worth swapping to? I am already really comfortable with Starting Strength.

>>42625430

kabuki(dot)ms/content/fundamentals-squatting

Rooting vids. Learn to root your feet to cue glutes the bestest

>>42625361
p-princesa?

>>42625473
Probably not this early but you want to cut and SS isn't going to work if you cut that hard.

>>42619647
That looks exactly like the got ass model i dated.

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>>42619647
OH SHIT IT IS

GABBY MONDATO

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>tfw still weak

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>6 months of lifting
>squat is 155lbs (around bodyweight)
>deadlift is 200lbs
>bench is 45lbs

>>42625721
yikes better be doing ss and get off the powerlifting board plz

>>42625721
Are you a girl or child? Because if you're an adult male that's incredibly bad, especially the bench. Like, so bad that you should probably go to a doctor and try to find out what's stealing your gains

>>42625721
But the bar weighs 45 right. Are you telling me you've been benching the bar for 6 months?

>>42625795
>>42625847
welp meant 115lbs for the bench

>>42625758
SL for 4, candito for 2 months

started as an immobile skeletal lanklet that hadn't seen real exercise in years
haven't been eating enough, but that can't be the only thing holding me back

C6W for squats, other for dl and 3x body

TM

COWBOY

BUILDING THE BRIDGE


DOBULE CHOOSES WHAT I DO

Am I allowed to post here with bench 95kg squat 135kg deadlift 162.5kg 1rm @69kg be?

>>42625361
Sean posts non stop, every day. For example; your post.

>>42625905
stop doing intermediate programs
run SS
eat more food

>>42625972
>SL
>candito novice
>intermediate programs
Retard.
>155lb bodyweight
>45lb bench

Getting fat will surely fix this.

>>42625905
>Can't be the only thing holding me back
Yes it can, especially as a skeletal lanklet. Seconding >>42625972

>>42626000
>Candito
When people say candito they usually mean his intermediate program.

>Getting fat
If he's a skeleton, which he probably is if he's 5'9 or taller, then gaining weight is the best option for him. He can't grow much muscle without a caloric surplus.

>>42626000
why do people equate caloric surplus to getting fat?
Food is essential for beginners that are not overweight.
He even admitted himself he is a skelly lanklet
You are probably a foggot

>>42626021
6'3

Candito Linear strength/control
I guess that counts as novice

>>42626000
115lbs bench*, pls

>>42625909
tm

use rpe for VD

>>42626133
Eat at least a 250 kcal surplus dude

>>42626021
155lb 5'9" with zero muscle is not a skeleton. It's severely skinnyfat with those shit lifts and the last person I'd tell someone to take advice from is a dude who bulked until he grew literal udders and has intermediate numbers to show for it. There's a woman in the 62kg class who benched 3 plates in competition but you think the only way to get past 115lbs on bench is to bulk to SHW after 6 months of lifting. Your advice is so unbelievably trash for both someone who wants to be generally fit (because it involves being a little bit lean) and someone who wants to put up a competitive total (because it involves being a little bit lean). I honestly think you should stop assuming everyone's goals are in line with yours because the truth is nobody wants to end up like you. Maybe if you cut to 75kg while somehow magically maintaining your numbers your total might win something but considering your transition from novice to intermediate is everyone's worst fucking nightmare I don't think you should be giving new lifters any advice.

What you should be doing is asking him to estimate his bf% and starting lifts in order to get a general idea of whether he's progressing and how shit his initial lifts were, because if he's a skinny fat manlet the last thing he needs is to eat 3000kcal a day and do low volume training.

>>42626115
Because when people are already fat they get fatter and half of males being under 5'9" are already fat at 155lbs when they're too weak to deadlift 2 plates. I sure hope you're not about to debate me on whether you can drop bf% on a surplus.

>>42626133
All that being said, 155lbs at 6'3" means you need to do SS and eat food. The weight gain will drive your numbers up faster than weekly progress. Candito's program is for people who are following this dieting method and his dieting method revolves around spending most of your time at maintenance and only gaining weight when you get fairly lean for your weight class.

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>>42626000

>get fat
>wilks goes down
>buy program from instagram meme coach
>wilks goes down again
>meme coach says get fatter
>believe her

W E W
E
W

>>42626250
Where the hell did you get bulk to SHW out of bulking on a 250 kcal surplus? And the dude is 155 at 6'3, which is literally skelly tier, he would definitely benefit from gaining some weight. I never recommend people do exactly what I did because I did it stupidly, and there is absolutely no reason to attack me for things that I ended up being right about in the first place.

>>42626250
Hmm thanks, that's helpful.

>Candito's program is for people who are following this dieting method and his dieting method revolves around spending most of your time at maintenance and only gaining weight when you get fairly lean for your weight class.
I have never heard of this before though. Might this just be for his 6 week and intermediate programs, and not the linear strength ones?

I don't really feel like switching to SS now though, maybe in a couple of months when I burnt out on Candito.
Couldn't I simply maintain Candito and aim at eating more and steadier?

tbf I'm fairly skinnifat in my chest/stomach/hips areas, but the rest is skelly tier

>>42626250
6' 3", 115lb. He won't be 'skinny fat'. He'll be smackrat skinny/wiry.

>>42626362
>maintenance on C6W
Might be a bit hard, especially on week 2.

>Switching from a less aggressive progression to a more aggressive progression
Shiggy

>>42626309

>crossfit gym

a lot explained

>>42626362

Just choose a program that you'll enjoy and adhere to, and eat at a steady surplus. You could take a look at Avatar Nutrition to manage your food intake, 10usd/month is fuckall and works well if you're capable of tracking well.

>>42625403
I thought glute activation was a meme? How much difference does it even make? two Kgs worth or something?

>>42624880
>professional athletes hate him
>click here to see the secret exercise that gives you olympic level athleticism

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So I've been doing SS, I go to college in 3 days where there's a pretty good gym. My question is, can I split the workout up between classes? Like squat and overhead press, go to English, then deadlift?

>>42626318
You did not know his height prior to posting what you posted. You almost never know this prior to giving everyone the same advice anyway. SHW was an exaggeration because you had not supplied any actual plan or advice beyond "eat more food" when I was typing that out. You were also seconding someone who said SL was an intermediate program, and it's honestly retarded to think SL is going to make a significant difference to the point where doing SS magically fixes his problems anyway. Someone that weak is not going to have trouble doing 5 sets instead of 3. It blows my mind that you don't see the reason people bulk the way you did is because of these exact circlejerk replies that you and the other guy just posted. You think a random dude with 6 months of reading off the SL app and no other change to his life knows the difference between "eat more" and all the ironic "SS + GOMAD" shitposting? Half the noobs probably take it literally.

>>42626362
You can continue to do candito but you will gain strength way faster than 5lb a week or whatever jumps the pdf has given you. If you really want to do UL that badly, do lyle mcdonald's generic bulking routine so that you can add weight to the bar twice a week. If the pdf confuses you, just start at the lower end of the set ranges and replace one of the SLDL sessions (not both) with deadlift 1x5, add sets if you find recovery easy.

You can also just do the strength portion of candito's routine twice a week and add weight every time, I'm pretty sure that'll work out as long as you replace the second deadlift session with SLDLs or cleans..

>>42626494
It's like a 1 hour workout and you want to walk to and from the gym 3 times and warm up every single time? You'd be wasting a fuck ton of time.

>>42626508
>Did not know his height
He said he was a lanklet

>Hadn't supplied any actual advice
Which is why I specified after he gave his height

>There is no significant difference between SL and SS
One was made by a coach who knows what he is talking about due to decades of experience, and the other was made by a DYEL who wanted to make some money, of course there is a significant difference between then

>Thought SL was an intermediate program
No, the dude replying thought he meant c6w when he said candito

>5 sets of 3
That's not SS though?????

>The reason people bulk the way I did
I bulked like I did because I didn't watch my intake, nor did I care to, and tbf, there is nothing inherently wrong with GOMAD as long as your calories aren't retardedly excessive.

>>42623833
I think blasting out a few set for triceps every week is an easy way for beginner and earlyish intermed lifters to make some easy bench gains. It's tough to put up a big bench without big arms and a lot of retards think it's only cool to train with barbells.

plz respond
>>42624700

Bout to start a new program next week after I finish up with my coach. Which project momentum should I run? I've already ran last year's but the injury rate on the first one kinda scared me

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So Rich Piana is dead.

Guess five scoops are a few too many.

>>42626620
I heard, he was a living breathing meme. RIP

>>42626508
>>42626587
And not only that, the dude that I seconded suggested doing SS in the first place

>>42626508
>You can also just do the strength portion of candito's routine twice a week and add weight every time, I'm pretty sure that'll work out as long as you replace the second deadlift session with SLDLs or cleans..
I see, that might be a good idea to perhaps transition into mcdonald
I've already started doing sldls like once a weak as an accessory movement, after front squats that I started doing twice a week, usually, around the same time. great additions imo so I'll stick to those too
Not sure whether I'm already skilled enough for cleans, but I suppose it's something I can start looking into when I feel up for it. I already started front squats anyway

>>42626419
'Glutes not firing' type stuff is a meme. Cueing your body to move properly isn't. Extra kgs depends on how much your form shits the bed as it is.

It's not like do some clamshells before squatting = instant PB. It's more akin to say getting extra kgs on bench via not squishing under the bar at the pause.

>>42626620
Looks like his heart couldn't do whatever it takes so he finally left humanity behind

>>42626619

17-1, the rationale behind it was interesting.

I think a future one, piecing together what Mike's mentioned here and there, is going to integrate some kind of personality matching to programming and that's going to be super interesting.

Who are you being coached by, and why are you stopping?

>>42626724
Which one is that?
>>42626670
That's how passion works.

>>42626768
The first one of 2017, the latest one with the 80% test

>>42626841
Aren't there two of them?

>>42626724
I ran last year's it was really fun and worked really well. I wanted to try the first one but that frequency was retarded. If he ever runs another I'd definitely do it.
> who are you being coached by
Izzy from PTW
> why are you stopping
I hired him to peak me for a meet in October but I had to pull out of the meet because of school shit. I was actually super happy with the coaching but I don't wanna spend the money if I'm not peaking for a meet

>>42626587
If you were going to specify after he posted his height, why did you even reply with advice prior to this? The only way your first point is valid is if you weren't going to change your advice if he said 5'10". Even a 6'3" skelly can probably reach 2 plates at 155lbs, at least 1.5 and I'm being generous here. Eating food is certainly never the only thing holding anyone back from progressing unless they're on a deficit.

I said 5 sets instead of 3, meaning you're not going to magically hit 1/2/3/4 in 3 months as soon as you switch from 5x5 to 3x5 if you have to grind out 6 months of training to be unable to deadlift 2 plates. SL is literally a program made to be as similar as possible to SS while still being marketable as something different. I don't care what kind of retarded coach made it, even trappy was intelligent enough to shill an existing program. If it was an original product I'd agree with you, but SL is practically a copy of SS. I'd say it's slightly better than SS with power cleans and slightly worse than SS with pendlay rows because shoulder health, but it really doesn't matter they're the same shit.

Also, if you genuinely believe GOMAD isn't excessive calories for anyone who isn't 200lbs+ AND somewhat lean, I don't know how you can justify that. The most likely situation is some dyel noob adds GOMAD to their existing diet and literally ends up in a 2000kcal surplus. Even in the case of a typical 180lb dude that's new to lifting has a maintenance of like 2800 kcal, GOMAD + 3 meals a day would put them more than 1000 over TDEE, assuming tiny meals. Anyone who isn't retarded and has the mental capacity to not be delusional when they estimate their daily caloric intake should never do GOMAD.

>>42626668
I wouldn't do cleans, I just threw it out there as a general example. SLDL is by far the superior deadlift replacement for a program like that because it actually serves a similar purpose to deadifting.

>>42619647
Who are the active trips these days? There was a guy I was pals with in 2014 but I can't remember his name

>>42626866
>Eating food is never the only thing holding someone back
If they have zero muscle, then it almost certainly is. The only other issues there could be are shit sleep and shit form, but there have been plenty of people that ran SS (or any other beginner program for that matter) and that were fine with the latter two and simply didn't eat enough because of some stupid reason, especially here.

>Gomad
You can do GOMAD without going over a 250-500 kcal surplus my dude, not that I even recommended it in the first place

>>42626894
Isley (rarely), Stronglex, Twink Alex, myself, Garagebro (rarely), c",), underscore, MA, Joe (rarely), Charles (rarely), FIGJAM (rarely but more often than the other rare ones)

>>42626984
> figjam
Haha, okay raffy

>>42625909
Spotoshot

>>42626894
im gonna trip once i hit decent numbers im the guy here training for a supertotal

>>42625572
where did her instagram go

>>42626894
>>42626984
Also boardshorts (rarely), FrogDoesLifting (rarely)

>>42624700
sleep

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>>42627051

>>42627077
Whoops, sorry Poutine

>Nuckols jas me doing front squats
>haven't done them in months
>let's try them beltless
>almost did with 2pl x10
Guess I know what I need to work on.

>>42627077
Are you still on the 5/3/1 bandwagon poutine?

>>42626853
I see what you mean, I should elaborate.

I'd do the 80% test and pick the program with the rep range focussing on what I'm 'bad' at.

I like this thread

>>42627051
does panzer jager actually lift?

>>42627176
Now I'm following.
>>42626894
Who was it?

>>42627199
Fuck how did I forget Panzer. And he does.

>>42627115

go fuck yerself my dude

<3

>>42627158

It's not a bandwagon when you're the only one on it, but yes. I'm on a heavily modular version of 5/3/1 classic which I've adapted. Basically 3 days a week 5/3/1, with a fourth day dedicated to Spoto pressing that I program differently, each day having a variation depending on what part of my mesocycle I'm on (So for volume blocks, 5x10@60%; for intensification blocks lots of pause variations in the 4x4 rep range; Slingshot work for the bench) And then a few accessories depending on what weaknesses I may have. I also have it programmed at a much higher intensity, and use RPE to determine if it's time to add weight at the end of a mesocycle, or if I should stay put or deload.

tl;dr it was 5/3/1 once, but I don't know what the fuck it is now.

>>42626984
You can build muscle on maintenance calories too, but not enough muscle is the last thing holding beginners back from progressing in powerlifting, realistically speaking. Building efficiency in the movement and proper technique and ingraining movement patterns are infinitely more useful because those are training objectives that you have to work towards, whereas building muscle is an inevitability as long as you're lifting weight and not actively losing bodyweight. Only people who start pretty lean benefit hugely from bulking.

>>42627199
of course not

>>42627241
Still adhering to the principles, tho.

>>42627285

Yeh, p much. I even do cardio on Saturdays.

>>42627306
So jelly of your hiking opportunities over there, not to mention skiing in Whistler. So jelly it hurts.

>>42627245
>Can build muscle on maintenance cals too
If you're an extremely fresh newbie, then yeah, but it's still much less effective than just eating at a surplus.

>Not enough muscle is the last thing holding beginners back in powerlifting
Seriously? It's the biggest thing that affects both novices and intermediates. You can only gain so much strength from being efficient at the movement without gaining any weight.

>>42627336

I'm kinda choked; I didn't get a chance to do any of my favourite over night hikes this year because I couldn't get away from work. Oh well. Next year.

>>42627352
Explain how women bench 3pl8 then. Also yeah gaining muscle is more effective on a bulk but you have to take care of the fat afterwards. Are you going to wait until your joints need a 3 month break before dropping to a weight class where your lifts would be relevant?

>>42627410
>Explain how women bench 3pl8 then
steroids and women benching 3pl8 is very very rare

>>42627410
THEIR FUCKING MUSCLES MOVE THE WEIGHT YOU RETARD WTF DO YOU THINK

>>42627410
Most of the ones that do are SHWs (like Bonica Lough). In Jen Thompson's case, have you seen her chest? It's ginormous. https://www.instagram.com/p/BYMC1rpFU-x/ and don't even mention that she almost certainly used to roid in the past.

>>42626894
>>42626984
>>42627051

I've (FatMess) been lurking and occasionally trying to contribute something that isn't autistic bickering lately, but I can't remember my trip or figure out where to enter it on this app anyway. Doubt anyone except the folks I've met IRL remembers me tho.

>>42627466
So you really genuinely believe some dude a sub 200 wilks NEEDS to be over 155lbs to improve his lifts and there's no way to do that at maintenance? What about all the PL competitors who stay at maintenance calories 2-3kg above their weight class and make strength gains year round?

>>42627495
i remember u

>>42627501
Thnks lad

>>42627353
I've yet to do an overnight hike at all tbH. Would be interested in your experience with it.
>>42627495
I remember you.

>>42627496
He doesn't need to be over 155lbs to improve his lifts, he needs to be over 155lbs @ 6'3" so he's allowed outside if it's windy.

>>42627495
Dude I follow you on Instagram lmao

>>42627496
>No way to do that at maintenance
I never said that, however, slow bulking will be more beneficial to him in the long run. He would want to be at a much higher weight class for his height anyway.

>PL competitors that maintain bw
Theyre usually fairly advanced (with a lot of muscle) when this is the case.

>>42627524
Kek

>>42627496
He doesn't NEED to do anything, but since powerlifting is mainly about building muscle mass and then trying to lift the most weight using that muscle MASS a newbie LACKING muscle mass should definitely have as his number one priority GAINING muscle mass
It seems like you've got it the wrong way around, mass is the main quality you should be trying to develop as a powerlifter that isn't at an elite level yet, and technical proficiency happens as more of a side product (a very useful one) of that training.

>>42627495
I gib you reddit upboats sometimes

>>42627545
>>42627536
I'm really curious as to why you prioritise mass over body composition. Who knows, I might even learn something today. If the guy happened to be a regular height for his weight like 5'9" 155lbs and like 18-20% bf reasonably with those numbers, wwyd? Maintain so that he can recomp while still having enough energy to lift with a decent volume? Cut until the inevitable stall and then hope he doesn't lose strength? Get fat and think later?

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>>42627496
>tfw sub 200 wilks
I'm doing PPL and slowly gaining weight, is this fine
>I started as 60kg skeleton, with no physical activity in the last 10 years tho

>>42627689
Are you enjoying yourself, and what are your goals?

>>42627614
If he slow bulked as a novice it's unlikely he would gain much fat mass desu. Small cut would be reasonable as well, maybe drop like 10-15 lbs max.

>>42627614
I don't cause i'm not the fat retard, but there is another option you didn't mention which is bulking at a reasonable rate and not getting too fat, which is afaik still very much superior for gaining muscle mass than maintenance recomping. Dreamer bulk is still a good option since losing fat later is pretty easy, definitely easier than gaining muscle.

>>42627689
Youll make it one day twinklex

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Pepe might like this panzer I found

He could use it when talking about that ugly slut he likes

>>42627704
>Are you enjoying yourself
yes
>what are your goals?
1/2/3/4, aesthetics, general athleticism

>>42627743
You'll be fine then. Unless you've got a time limit on certain lift/total/wilks amount just sticking with something you can do consistently without injuring yourself is your best bet, assuming you've got some measure of progress in use and you're moving in the right direction

>>42627720
>>42627711
Even a reasonable weight gain would bump up his bf% by 2-3 points by the time he's made some noob gains in 6 months. What then? An early intermediate that's starting to get too fat to bulk but still too weak and small to look good or be strong after cutting. Now he looks like shit and his wilks is still shit. Like the guy below, you can't really expect him to cut or bulk because there are good reasons to not do either. Considering he's over 20% bf, his body is pretty much permanently in a surplus because recomping is essentially eating fat to allow for adaptation in the form of muscle gain, so he'd most likely benefit from maintaining his bw more than anything.

>>42627743
As long as you're lifting heavy you'll be ok. 1/2/3/4 is a shit goal for your height though, and you'll probably never be aesthetic with those numbers because they're pretty much late novice/super early intermediate once you're over 200lbs. Assuming they're 1rms anyway.

>>42619873
Whoooooooooooo/whaaaaaaaat

>>42627932
>Bump his bf% up
I think you're overestimating how much fat he'll gain by a good bit. You're not gonna gain much fat on a 250 kcal surplus, especially as a novice.

>Recomp
You're definitely overestimating how fast and effective recomp is dude. It's a very slow process. And you're completely ignoring the fact that I said that a small cut would also be a good option, at least for like a month or two.

>>42628025
I'm not ignoring it, I just agree. I do think you're severely underestimating the fat a novice gains when gaining 1lb/week or so bodyweight which is a pretty typical slowish bulk. I don't really know what a 250kcal surplus is in practice because I set my calories in advance and adjust based on whatever the scale says later but I assume it's something like that. There's no real way either of us will agree on this because we've obviously had different experiences as novice lifters.

>>42628122
A 250 kcal surplus is 0.5 lbs a week my dude

>>42627932
What Fat Retard said also you should be thinking way more long term, there just isnt going to be anything impressive about you neither aesthetics nor strength after 6 months of lifting so you might aswell say fuck it and get a bit fatter than youd ideally want to gain more muscle than you would on maintenance or a deficit. Fat can always be cut pretty easily later.

Is 1/2/3/4 at 70kg bw good or bad?

>>42625958
Hard to say

>>42628764
Good for genpop, OK for powerlifting.

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>>42628764
It's not completely terrible but it's not great by any means

>>42628833
Well that sucks. What kind of numbers so I need before I can compete?

>>42628982
25/25/25 is the minimum

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>>42619911

>>42627204
I forget but he was incredibly knowledgeable and got me to do some Eastern European meme routine where I was squatting 4x/week for a little bit and I doubted it would work but it helped me on my way to breaking 500lbs

He also coached me through the time I almost overheated on DNP

I think his name started with a P or had a P in it?

>>42628992
I appear to be unfamiliar with this 25 meme

>>42629088
The smallest amount you can load on the bar is the collars, which weigh 5 kg total. Therefore, the absolute minimum numbers you need to compete are 25 kg squat, 25 kg bench, and 25 kg deadlift. Basically, what I'm saying is that you can compete whenever you like, your numbers are fine enough to get you about middle of the pack, probably a little lower, at a local meet.

>>42628846
3/2/4 is 420kg not 428. stupid amerifats

>>42629183
I CAN'T HEAR YOU OVER THE SOUND OF ALL THIS FREEDOM

Will 5mg ativan fuck my session up?

can hamstring cramp be a symptom of a bulging disc? I have a bulging disc, but the pain is usually pretty tolerable. but last night it flared up pretty bad and the only thing I can think of that could have been a warning sign was hamstring cramp the past few days

>>42629149
Unexpectedly nice response I suppose. Still though, I don't think I have the confidence to show up at a powerlifting club out of nowhere and go "hi I'm new here sign me up for competition" without numbers backing me up.

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>>42629222
whatever help you sleep at night cuckboi :^)

>>42629312
no one care lad. there will be plenty of people at/below you. everyones just there to have a nice time. PL clubs arent full of bullies wholl laugh at you sub-world record total

>>42629312

Majority people at a low level comp have 300-350 Wilks, will only do one comp to see what it's like and don't take training that seriously. You'd be fine.

Hey lads, just trained some arms for the first time since the summer vacation. I've dropped strenght training completely and fully focused on grappling (bjj/judo and wrassling) Trained arms on Tuesday and i can't straighten my elbow, just above like 90% hurts. Anyone ever had this intense doms?

>>42629267
yes lol

>>42629535
90 degrees*

>>42628997
Only guy I remember doing DNP is garagebro.

Sure it wasn't Marcel, Norsefat, or Buda?

>>42628997
>>42629872
Or AvonSquatsdale?

>next week all of my sessions will be comprised of an overwhelming majority of doubles
Feels good man

>>42629872
>>42629922
It was me actually
>>42628997
You're welcome

>>42630111
Let's talk about your depression.

>>42629872

Olyslob did DNP I think

>>42630135
Okay Dino

>>42629398
>>42630139


Still can't remember my trip. I'm going with this, I like the bEEp bit

>>42630156
Let's talk about your oppression

>>42630139
How is he holding up these days?

>>42630205
He got charged with B&E

>>42630205
I dunno, he pops up on facebook now and then on our clubs page but I've got no real feel for how he's doing, dunno if he's even still in the UK or back in Vietnam or wherever he was working before.


Back on the topic of the Project Momentums, have they been posted anywhere?

>>42625905
Do a real beginner program.
GZCLP 4day

>>42630301

Lemme dig up the post that has them in a Google drive.

>>42630301
Group 1, low volume, high intensity, underscore - https://docs.google.com/document/d/1S1-pJZAdCkdDUk5-VZU7y_Tn98fVNW2384x-PauBRrw/edit?usp=sharing

Group 2, high volume, lower intensity, mine https://docs.google.com/document/d/1hirQtc1NpF84ElnW2UeOjcNvYCZzNVU_cE7oZlOzjVk/edit?usp=sharing

Thanks to MA, this is the 2017 version

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Reminder that swuats are most important lift

>>42630349
I haven't squatted in 11 months and my legs haven't really atrophied at all.

Sumo deadlifts > squats

>>42630348
which one do you think should be done as an intermidiate?

>>42630401
You need to pick the one you're bad at. If you get <8 reps on the most of amraps with 80%, then you should pick the high volume, if you get >8 reps on most of the amraps with 80%, you should pick the high intensity. The first 2? weeks of the programs are the same.

>>42630301
Good thing he's still alive.
>>42630401
Find your performance on 80%, do both, and see what you respond to best. Being bad at reps does not always mean you'll do better with the higher-rep program.

>>42630434
i am good at 80% sets can do 10 with it also by load drops how much shouid i drop the weight i really need to get this rpe thing

>>42630346
>>42630348

Thanks.

When I went to Mike's seminar last Nov he gave us a template called the Scaled Variation Program. Essentially a guide to making programming exercise variation based on lifter weakness in the comp lifts. I'll try to get some pics up at some point.

>>42630461
I dropped a load on your mom

Holy fuck I just discovered rich piana died

I actually feel pretty upset by this. Fuck man. Fuck.

>>42630541
How are you feeling today?

Are you happy?

>>42630482
Sounds interesting.
>>42630461
If you're planning on doing Project Momentum, you don't need to worry about it.
If you're doing your own thing, there's an approach in the RTS Manual they have moved past, but it's a good starting point. You have a weekly fatigue goal range which you distribute over the week according to frequency and microcycle design.

>>42630557
He had serious mental illness and access to drugs. It was coming no matter what. Still sad though.

>>42630648
Yeah droppin loads on your mom Does that

>>42630844
I knew it was coming, just not so soon.

I literally googled "rich piana" to get an update on his coma and was hit in the face with news on his death.
Almost couldn't believe it.

>>42630434

Hi

>>42630434
>he
She's a post op ftm transsexual

>>42630301
I remember olyslob!!

Feeling good lately lads 110kg bench amrap this sunday. I'm gonna fucking get 10 reps and nothing will stop me. Will report back on sunday

>>42631059
What's up?

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>>42631090
gl

>>42631059
And he's here!!

>>42631126

The opposite of down.

>>42629331
upgoat for screamer

Why are there retarded powerlifting programs considering deadlift amraps as good way to check deadlift est 1RM

>wanting someone to 12 rep deadlift with submaximal weights going conv

IDIOT MUCH?

>>42630557
Same, gonna do some extra arms training tomorrow in his memory.

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>gym has two different types of barbells
>can't just eyeball which one has the desired 81cm ring width, since they're kind of close
>none of the gym employees care enough to know
>the nicer barbell's manufacturer doesn't list it on their website
>have to bring in a measuring tape like a fucking autist to find out

Jeez.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42631282

>not being able to deadlift for a max set of 12

>>42631314
>WAWTT
Slingshot bench 315 6x3
Sumo deadlift 405 6x3
Weighted chins +45 lbs 6x3

>>WAWET
Pepperoni bread

>>WAWLTT
House of Pain

>>WAWFT
Sore as shit

>>42631285
I'm debating doing his 8hr arm workout tomorrow
Didn't do me any favours the first time though lol

>>42631348
Sounds a bit too crazy for me, i'm just gonna throw in some bicep curls i think. Maybe 4 scoops aswell?

>>42631391
8 scoops and 4 sets of 15 reps of hammer curls, barbell curls, French press and LTEz.

Cmon

>>42631407
I'm convinced, this is the plan for tomorrow.

>>42631314
> Trenning
Comp bench x3@6,7,8
3CT pause bench x3@6,7,8
Rows

>didnt go to work
>didnt train
>didnt eat
>didnt do and housework
>didnt study

why am I so shit lad?

>>42631486
You're grieving over piana too man

>>42631451
I'm glad

>>42631486
That was me not too long ago, and perhaps a little bit now.

What's up? Where you headed?

>>42631282
Because nine times out of 10 it won't be 12 reps after you get through a mesocycle or two of 5/3/1

>Gonna work up to a 5rm on squat and do a couple of back off sets before volume benching, stiff legged deadlifts, split squats and general upper body isolations/pullups
>paella and a bit of steak on the side, I felt like being fancy with my meal prepping yesterday

What's a good way to weekly increase deadlifts that isn't 1x5?

I can't recover from that for some reason.

>>42631536
already phoned work to say I couldnt make it before I heard the sad news

>>42631585
dunno lad. just woke up today and didnt want to move. trainings been shit the past few weeks and Im always shit at housework, but not going to work bad even for me :(

>>42631605
>>42631314
whoops

>>42619647
Q T
T

>>42631641
Eat more

>>42632019
no I am fat

>>42631605

>Because nine times out of 10 it won't be 12 reps after you get through a mesocycle or two of 5/3/1

I don't understand this sentence.

>>42631314
Ask if you can mark it or like put a 1cm strip of tape around it or something, doubt they'd care

>WAWTT
SSB, OHP, Rows

>>42632034
try sumo?

>>42631345
>Weighted chins +45 lbs 6x3
lad...

>>42625555
Maybe there's a better program for cutting?

>>42632087
?

>>42632340
Let's see those lats

>>42632404
Not in a position to post my body rn. In a couple days, maybe.

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I want rich piana back
I want Filip lindrström back

I want then back. Why did they both have to die so young?

This is the worst week of my life

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Gaining weight but face is getting leaner

>>42632728

Fil is very much alive.

>>42633163
h-he died in a car crash a year back lad... Isley confirmed it.

>>42633183

It was literally a meme.

>>42633196
I understand we all handle grief differently, its okay lad.

>>42632900
FUCK OFF FACE CHAD REEEEEEEEEEEEEEEEEEEE

>>42633163
>>42633196
>He's still in the denial stage of grief
Lad...

Just hit 7 reps on nuckols AMAP @ 80%. Kill me. I just wanted 225 for 9 but piana couldn't give me that it seems.

Lads, how much does sleep affect gains? I've had a week of terrible sleep. One night I got none, one night got 20 minutes, one night got 3 hours etc but I still felt recovered.

>>42633238
Sleep is very important for gains.

I know my sleep has been bad since I found out Piana was in a coma too. We'll get through this breh.

>>42633228
>>42632900
>glasses
>cucked by eyesight genetics
>any kind of chad

>>42633196
>he doesn't know
Fil had to give up this life to get a qt3.14 gf

>>42633238
It affects gains massively. It's the only time your body can repair muscle. Get your 8+ lad.

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>>42633205
>>42633228
>>42633273

Unless he was replaced by a Bogdaborg there's no way he's dead.

>>42631486
update:
I ate a whole chicken+2L of milk, and will now do dishes and laundry (at 11:30pm)

might reply to some emails too if I dont fall asleep

>>42633451
reply to dis dick

>>42633466
thank you for the attention shawn. I really appreciate :)

>>42633466
You're a ftm tranny with no dick.

>>42633238
apparently sleep is where your body produces the most test and hgh thats why you wake up with a boner if youre not an old prick

>>42633665
>thats why you wake up with a boner
oooh strike one

>>42633696
except for you sean you have no testicles

>>42633757
you wanna suck them

>>42633776
How much are you going to pay me? Because we all know that you only get laid if you're paying.

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>>42633238
>he can't even amrap 100kg for 10 reps
Just drink your sippy next time. I work night shifts mixed with morning shifts I don't remember when was the last time I had normal sleep.

>>42619732
Holy shit are you literally me

Dude Texas is getting fucked

https://www.pscp.tv/Jeff_Piotrowski/1zqKVRbYXWWKB

I posted the other day about CGBP giving me lat pump.

I just did some close grip push-ups, and again, got lat pump?
What's the deal with this?

>>42633846
which level routine is this

>>42634758
Looks like intermediate, potentially 3 day.
I haven't looked at those spreadsheets in a long time though.

I know its intermediate because it has accessories
I know it can't be advanced because >100kg bench

That's just my take though lol

>>42623535
531 is good for ohp

>>42624144
Kek

>>42634752
Serratus you mong. You're not keeping your shoulders back on either movement.

>>42627522
>I've yet to do an overnight hike at all tbH

Things that are worth the extra weight:

A Good bedroll
A Larger water bladder
A Gravity Water Filter

Things that are worth spending the money to get lightweight:

Tent
Stove