/plg/ Panzer Lifting General

>panzer using normie terms like nibba and smol
I've lost all respect for panzer wtf

>>42657777
Its kindof like when you laugh at the downie having a meltdown

Its pathetic but so pathetic its amusing

>tfw had sex with 3 girls in the last week
I just miss her brehs why'd we have to break up

however about to hit 400 wilks so I guess I got that going for me which is nice

>>42657807
I hope you die of cancer no exceptions

>>42657741
>desecrating you're waifu with post-ironic niggerposting

Should heavy deadlifts always feel like you're being fucking stapled to the ground?

>>42657940
legpress the floor man

>>42657990
imagine that your arms are ropes with hooks attached them then legpress the floor.

>>42657990
Should it feel like that tho?

>>42658076
you should try to put your shoulder blades "in your back pocket" although you actually do that

>>42658028

Don't forget to also visualize a transmission in your hips that transfers force along the driveshaft of your spine.

>>42658110
>t. Rip

Didn't fucking fall asleep again. Why does this keep happening on days I have to fucking lift??

Imagine how strong I'd be if I slept

>>42658179
imagine you are a piston in an engine and explode up violently extending your hips

>>42657741
Genuine question but what is Panzer Lifting I can't find anything in Google

>>42658110
These retarded cues never make sense to me. I'll never understand why people go on a thread for people serious about lifting and say shit like this instead of something everyone can easily understand like "use your traps to retract your scapulae". Everyone knows the function of the traps. Nobody knows how to remove their shoulder blades and insert them into their pockets.

>>42657741
>Read that shirt as "Ichiban"

I've been doing weeb shit for too long.

>>42658862
It's like oly lifting but with no weight on the bar.

>>42659224
I'm depressed should I max deadlift today, or keep going at the program?

>>42659060
me, too

>>42659719
What program are you doing?

>>42659903
ppl

>>42659957
Obv max

Lost a lot of cushion on my ass lads
How do I train glutes without looking like a fag?

This is a very serious question

RDLs don't seem to hit my gloots and I refuse to do barbell bum blasters at my gym

dropped three REALLY REALLY STINKY SMELLY Norman khan turds off at the pajeet pool

>>42660038
luv u and also trapy

Is there an agreed upon form when a program is written like 70% 5x3 whether it means 5 sets or 3 sets? Or is this something I'm gonna have to read around to be certain of? I really wanna read it like "5x3=Five sets of three" But it doesn't actually seem like this is always correct.

Gibbs got a 5 plate bench

Damn lads

>>42658930
Because external cues work better than internal cues for most people.

thestrengthathlete com/blog/externalcues

I remember somebody in /plg/ said that TM's VD should be changed and be based on RPE.

If i were to change normal VD on TM for a VD based on RPE, what set x rep x RPE pattern should i follow?

>>42660029
dont worry about having a huge ass. Women will love it.

Worry about sucking dick if you dont want to be a fag.

>>42660640
x5 @9 rpe, followed by 3-4 sets of 5 with 5% less weight on the bar.

>11x2 chin-ups
>no sleep once again

Ugh

I've noticed however I'm having a easy time doing full chins, chin above the bar, doing these low rep sets

>>42660705
how fat are you lmao

>>42660684
5 reps at rpe 9 for 1 set then 4 progressively dropped sets? Why this style over Texas method's 5x5?

>>42660723
I believe 20-23%?

At least that's what that Navy calculator told me

>>42660029
Just do hip thrusts gayboy

>>42660748
make me, sailor~

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why am i so fucking tall (a bit over 2m)? the bar just reaches above my shoes when I dl 45's and my back cant possibly be in a good position when i dl

pic related
red is where the bar is for normal people, black where it is for me

it's so retarded, I can't pull properly without my back collapsing due to mere proportions i think

>>42660742
You drop the weight once and do straight sets after that. The advantage is getting a more precise e1RM and then doing sets at a weight that lets you do multiple sets without rpe 10 grinding.
You could also try the memey @8 singles for your intensity day, followed by a @9 top set.

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>>42660779
to illustrate, here is a pic from a pete rubish vid
see where the bar is for him? the black line is where it is for me

>>42660779
I would think arm length should compensate for legs and spine. What kind of shoes are you wearing? Any added sole is probably gonna fuck you even more.

Maybe you should pull sumo, I dunno.

>>42660801
Try sumo/semi-sumo, look at how strongmen pull or consider switching to strongman altogether. The latter will probably be more fun and being tall helps.

>>42660779
lmoa just use bigger plates retard

>>42660207
It's a matter of convention. The objectively correct form is "sets x reps", but some retarded people try to be snowflakes and pretend it's meant to be read (eg) "120 kg for 3 reps, and repeat for 5 sets"
Sort of like metric vs imperial, football vs soccer, handegg vs football etc
There is always an objectively correct way and an obnoxious, autistic and wrong way

>>42660831
>What kind of shoes are you wearing?
chucks or bare, bare is a bit better

i don't know many, it's so fucked up

>>42660843
>lol dude just get bigger plates than 45's who cares?
that's not allowed in pl

>>42660840
will check it out senpai

>>42660801
the bottom of your feet to you ankles is twice as tall as pete's because you're 20 cm taller?

>>42660780
>The advantage is getting a more precise e1RM
how?

>>42660862
I can bet you he's a retard

>>42660862
shorter legs = bar closer to the knee
longer legs = bar closer to the foot

logic
besides, i know what i see when I do the lift...

>>42660883
>i knows what I sees
>my feet are taller
>i'm a snowflake help me pick up a barbell

>>42660779
if your anthropometry is like that, then your starting stance will be much more vertical than usual.

It's fine, as long as your shoulders are slightly over the bar and the bar is on the midfoot.

If you're trying to "force" yourself to be more horizontal then your shoulders will be too much over the bar (like your pic) and that's wrong.

>sean
>some weak child called panzerjäger(not a real panzerjäger)

Nice "community" you guys got here

>>42660684
>x5 @9 rpe
5@9 is about 84% of 1rm, isnt this a bit too much?
unless it's 84% of ID ?

>>42660866
If youre closer to failure you can rate the rpe more accurately. Also thats how project momentum 2017 did it.

>>42660909
what about if your anthropometry is such that your back is pretty much 180 degrees flat in the starting position ? snap city express

>>42660920
RPE is not the fucking weight you can do when you're 100% fresh for that specific reason.

>>42660935
kek. i wouldnt mind spending 10 hrs on paint to depict that.

>>42660920
It's only a single set. After that you do sets with 95% of that 84%, which is about 80% of your e1RM.

Finally figured out a bench cycle that works for me.
I do a single, double then triple, and repeat, adding 10kg a month, alternating close grip and wide grip each month.

The downside is, it doesn't work.

>>42660990
>it works
>it doesnt
another retard

>>42661000
Perhaps ur retard cuz u don't get jokes man but idk

>>42660963
Question: isn't a set of 5@9 or at 9.5 pretty much the same, if not the same, as the single 5rm set on ID?

>>42661032
When I ran TM years ago, in retrospect I'd characterise the average week, RPE-wise, as something like;

VD x5 @8, 4x5 (repeats).

ID 5rm, circa @9-9.5.

I ran TM per Justin Lasceks (70's Big) recommendations, keeping the weight on VD constant for a weeks at a time until I felt ID move closer to @10.

I eventually transitioned into a basic DUP setup, and I'd suggest that over TM desu.

>>42660705
you should be touching the bar every rep or it doesnt count

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Just woke up from a dream where my Latvian princess took me on vacation with her family and it was nice

Put me down guys

>>42661129
I do now, yes

>>42660640
what I did was do repeats at a weight with 5 reps that was RPE 6.5 till RPE 9 so thats about 7% fatigue. Fatigue on VD should be 6-10% anyway

what others suggested I think would also work. The whole point is that you need a point of reference on the day of VD before you can do the volume sets. Thingken back I dont think my 'rpe 6.5' wouldve been as accurate as @8 or @9

Any one else here totally straight but just really like the look of big triceps?

>>42661229
me

>>42661132
cute


i believe in u

>>42661132
be sure to stream your wedding for us

>>42661132
Its not love, its obsession

and love

What should I do for deadlifts today. Have no idea what to do with my deadlifts and I've been doing random whatever shit lately.

>>42661468
do SGDL 20 reps with 100kg or more
use straps btw

>>42661468
5reps @8 followed by 5% load drop until @8 or however you people write this shit

>>42661477
>20 reps
>powerlifting

>>42661515
Gotta confuse that fat lethargic body somehow, right babe?

>>42661105
>I eventually transitioned into a basic DUP setup, and I'd suggest that over TM desu.

care to provide example?

would it be something like: ?
Mon: 3x8 @ 70%
Wed: 3x6 @ 75%
Fri: 3x4 @ 80%

>>42661105
>>42661178
how long did you fellas stay on TM?

I've begun realising every insult on 4chan literally IS a projection. Its so obvious.

Y is Sean so smart

>>42661545
about 4 months was making very inconsistent progress until some guy said implement RPE which made a LOT of sense. Very often the VD sets would feel like RPE 10 or even rarely rpe6 so i had to either rest over 10min to get all the reps or very little

>>42661477
That's kinda what I've been doing but less reps and higher weight. Also don't have straps but I hook grip so it's ok.

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>want to show diddly/squat form in thread
>phone is whack

>>42661611
Upload the file and I'll make it into a webm for you

>>42661628

the problem isn't that, it's just that the display is fucked
if I gave it to someone, that person would have a hard time using it because it doesn't always respond the way you want it to

but I think I'm going to give it a go next week anyway

>>42661545
Bearing in mind when I did it, I didn't use much structure beyond making sure I hit a weekly INOL of 2 or higher for squat and deads, and probably 4-5ish for bench, but it tended to follow this format;

Day 1: 'Hypertrophy' 3-5 x 8-12

Day 2: 'Power' (but actually heavy) 3-5 x 1-3

Day 3: 'Strength' 4-6 x 4-6

Generally I either pyramided up from @6 to @9 then load drops for the rest of the sets, or did sets across starting @8.
I did TM with a few over egged deloads for about 6 months.

>>42657741
she's not Latvian you dumbass

clearly Hungarian

>>42661717
>inol
what does this mean

also how would you auto regulate your dup setup

>>42661105
Yeah, the Justin Lascek's interpretation of TM works much better, I found.

For the moment, the VD that i'm using (if i were to convert it to RPE) is like same weight x3x5@8/8.5.
Then following week i add 1 set x same weight, then following week repeat at 4 sets x same weight.

When RPE feels like falling @~7 (usually after 3 weeks of same weight on VD), I up the weight by 2.5kg and it would become x3x5@8/8.5 again.

I'm not sure if this approach is correct tho.
That's why i was wondering if moving fully to an RPE style VD would be more appropriate, although my calibration for RPE is still very hit or miss as ive never used it before while a novice.

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P1ss h0pe u r gr8 m8 and the sun is forever shining on u and u getting those gains all day long

>>42661858
is it sparrow time again?

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>>42661858

thnks

>>42661771
>INOL
Can't post the link, Google 'powerlifting INOL', should be 2nd result. It's a pdf. Essentially a way of comparing difficulty between sets/reps with the same total tonnage i.e 100kgx4x6, 100kgx3x8, 100kgx8x3, all are the same tonnage but different difficulties.

>autoregulation

I didn't, back then, it was purely intuitive beyond making sure I'd done 'enough' via INOL.

Knowing what I do now, I'd plug a basic template into excel, keep an eye on total weekly number of lifts in advance and tonnage used as you go along, you can autoregulate the weight on the bar using RPE.

>>42661914
>'powerlifting INOL'
pdf is first result on duckduckgo

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>>42661858
Absolutely 1 day u may gotta do whatever it takes k peace out bi

>>42661858
looking thicc, senpai

hope everything is going well for you

>>42661858
I've never seen such masculine legs on a women

Fucccccc brehhhhhh

>>42661858
sparrowwwww!!!! :)

>>42662014
If you think those legs are masculine, maybe you're a woman.

Hepburn question

should I competition bench or tng

>>42662037
Perhaps I haven't got the mental illness known as body dysmorphia AKA bitch baby syndrome like you do?

>>42662044
Whichever you like. I do comp bench

>>42662044
>>42662063
This drug dealer I know says to pause the first rep of every set no matter what, but never pause any more.

Means you're always pausing your max attempts too btw

>>42658179
this one is good
i can confirm it works

>>42662014
>masculine
>only legs
more like her whole body looks like a man's.

>>42662101
But she has bobs n vegene

>>42659964
got 112kg which is +12kg PR. :)

>>42661759
>her first name follows Latvian naming patterns
>her surname is the Latvian version of Koch
>somehow hungarian

Hmmmmmm

>>42662179
>112kg deadlift
>ppl
are you a grill or a recovering anorexic

>>42661914
how would you adjust this INOL for a hypertrophy block

just asking since it uses a reference table based on strength

Does alcoholism make me cool?

>>42662194
the latter

>had 1100 calories 2 hours ago
>have to eat another 900

bulking hurts my tummy :(

>>42662223
What's your total intake supposed to be?

>>42662223
I got up in the middle of the night and ate 2 pizzas and 4 snickers

>>42662223
Fucking twinks, neber lern

>>42662223

bulking is easy, unless you only eat brown rice, broccoli, and chicken

If there's a trap who's lifting and her lifts are currently 5x5 72 kg bench, 100 squat, 110 deadlift what program should she be on? I'm asking for a fiend

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>>42662206
It's not the only thing I pay attention to when programming, so I don't really adjust it. I've just found those trends of <2 slower progress, >2 better progress over time.

>>42662282
I don't believe u Rafael

For some reason I keep forgetting I don't struggle to bench 70kg for 5 anymore

So I see a post where someone says
>I bench 70kg for 5x5
And get jealous

Despite the fact that 70kg is my 20rm

Few questions

What % should I start 5sx3r at for a lift? about 85%?

Since I've read that some people say you can replace DL with SLDL or RDL if you don't compete just for fun, could these variations also be used for triples, doubles and singles effectively or not? 85-90% kind of range I guess.

Do nordic curls do anything for glutes if I don't have a GHR?

>>42662329

I'm honestly the same way with 140kg squats.

Whenever I see them programmed for five I always get worried it will be too hard and then I remember I can throw 190kg around for sets.

No matter how strong I get, three plate squats will always be spooky.

>not flexible enough to do the clean front squat this workout either

maybe next time

>>42662266
> only eat brown rice, broccoli, and chicken

uuugh I eat spaghetti with minced meat now and then too. Any ideas tho what I should eat instead cause I'd like some tips cause I'm retarded

Is C6W or a meme or will it give me good gains

>>42662802
Fantastic for lower body

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>>42662794

eat carb heavy meals
add fats to your brotein shakes
snack more and eat more meals in a day

>>42662891
if brown rice isnt carb heavy what is

I don't drink any shakes

what kind of snacking are you referring to

I told you im retarded

I'm addicted to Hershey's creamy milk chocolate bars

Its 70p for a wee bar but it's objectively the best chocolate I've ever tasted.

excuse me wtf are they showing here live?

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

>>42662931

brown rice is carb heavy, but it's too filling
think more like white rice, flour food, sweet potato, pasta, or even sugars if you don't fear the sucrose devil

snacking could be anything from nuts and seeds to chocolate or homemade brotein bars
things like cheese, avocado, and granola also works

I'm thinking of doing a 4 day TM split. Google is giving me 3 or so variations of it. Which one works the best? I'm looking for some more upper body volume.

>>42662794
The golden triumvirate of cheese, meat and carbs.

I have a heavy bench day with ohp volume and a heavy ohp day with bench volume. Not sure when to do heavy dl/squat volume and heavy squat/dl volume.

Would you rather heavy DL the day after heavy bench or heavy ohp? Pls explain why

>>42663026
Upper/Lower

>>42663026
reminder to implement RPE on VD

>>42663082
Alright. Do I do intensity on one lift and volume on the other? Or intensity day and volume day?

>>42663127
Got a good guide for introducing RPE to someone who hasn't used it?

>>42663151
scroll up this thread we literally talked about RPE and the texas method

start here>42660640

>>42663165
you sound autistic

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

Do you think you will ever manage a 10x bodyweight total?

>>42663148
Iirc the variant that has you do the former is not recommended by rippetoe, but it's up to you.

>>42663218
no need to be ungrateful my friend

>>42663285
No joke but I actually meant to reply to a different post on a different board entirely and I'm not sure how I made this fuck up

>asshole is dry and itchy cause I'm bulking and use cheap TP
>discomfort all day
>realise I literally have a bidet I've never used
>only just discovered the pleasure of spraying warm water up your asshole

Holy fuck I'll never use TP again

>>42661858
plz new yutube videos

what is the maximum effective heel height in the ipf?

>>42664006
5 cm

>>42664028
R u circumstanced?

>>42664028
R U SURCUMSISED

>>42664028
so you could squat with a high heel dress shoes if you wanted to? i am asking because i want to add .5 inches to my romaleos

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>>42664168
No

https://www.youtube.com/watch?v=TysjTU8w-pc I'm this guy from 2 days ago, started fixing my shit squats. I know I'm not gonna fix it in one day and it will probably take weeks, but here's result from today. Felt much much better and I think it also looks better. https://www.youtube.com/watch?v=AGqRs_rn7Zw
I'm planning on reporting my squats hoping you lads can help me.

>>42664185
R U SIRCUMSISED!!!!!!!!!!

>>42664168
You can take your WL shoes to a cobbler and get a larger heel

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I think I just tweaked my back for the first time ever at 505 diddy, feels real bad man

>>42664285
Good LOL

>>42664285
what does having tweaked your back actually mean cause I've never gotten a full description of what the fuck this is.

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>>42664311
It's when something goes wrong.

>>42664311
Well for me my lower back right above my left buttocks is tight and sore at a certain back angle. Like if I lean over and touch my toes at like a 75 degree angle I can feel a weird uncomfortable pain.

>>42664307
pls no bully im really scared

>>42664347
I get that pretty much everytime I deadlift heavy and I've gotten that for the past 3 years without any complications in life.

Is my form shit

>>42664347
>Well for me my lower back right above my left buttocks is tight and sore at a certain back angle. Like if I lean over and touch my toes at like a 75 degree angle I can feel a weird uncomfortable pain.
disc issues breh, decompress your spine frequently

>>42664347
Google Dr Stuart McGill's lowerback stabilisation program

And yeah, fixed my shit real good it did

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>>42664362
IDK. Rate mine. Mine feels good but maybe it's not. When I look at the video it looks like I'm rounding too much and pushing hips in.
>>42664365
Could be
>>42664388
Will do

Also r8 my 285 bench from last month

>>42664420
>TNG
>Fil tier form
>Close grip
6/10 not too bad

>>42664432
>>42664420
This reminds me that I also have a wonky bar path
>left side is slightly lower than right
>bar path rocks back and forth when doing CGBP
>I've been benching for several years and still can't get this right

Someone called me intelligent over 4chan the other day

Made my day t(b)h

>>42664461
Could be a set up issue (one shoulder retracted more than the other or just uneven grip) or an internal rotation (or rather, the lack of it) issue. Also just could have one side weaker than the other.

>>42664420
That's nowhere near 285, not even half that.

>>42664477
Looks like two 45s, a 25, and a 5 on both sides to me.

My lifts are
Squat 110kg
Bench 105kg
Deadlift 170kg
My wiehgt is around 105kg
Is it a good idea to do madcow 5x5?

>>42664498
Maybe if you count it in burgerponds. In proper international units of measurement, it's more like 130.

>>42664343
Holy fuck that hurt to watch

>>42664503
>Squat 110kg
>Bench 105kg
>Deadlift 170kg
start leg pressing

>>42664503
If your bench is as high as your squat, something is seriously wrong.

>>42664548
>>42664544
I have very long femurs and I have not squatted for 3 months.

>>42657835
at a ripe old age after a fulfilling life?

>>42664570
not a viable excuse, you just need more quad volume

https://www.instagram.com/p/BYWNU4XloZe/

I haven't been able to squat in about a year now and only recently have been able to deadlift a moderate amount (sumo)

I've noticed that sitting on hard surfaces that my gloot bone has started to hurt and I am getting worried.

How can I discretely train my ass?
I go to a spit and sawdust gym and I'll be mocked if I do hip thrusts and Romanian deadlifts do literally nothing for my gloots?

I am out of ideas.

Which deadlift style is better for glutes? I might start just doing insane volume for deads idk

>>42664580
Dear God, what the fuck am I watching?

>>42664611
I have no idea. I had to watch it multiple times, he doesn't look human

>>42664578
Okay. So what do you suggest for my squat to go up?

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>>42664580
ayy lmao
>>42664639
More squats

>>42664548
My bench is as high as my squat :)

>>42664639
literally said add leg press, make sure you feel the quads tho

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>not having a bench 310 kg higher than your squat

>>42664714
Yes but how many reps/sets and should I also do squats?

>>42664658

GAINS GOBLIN
G
A
I
N
S

G
O
B
L
I
N

>>42664658
wtf this is cheating

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>>42664658
tfw not troll mode and will never be deadlift king

>>42664658
this is why deadlift is a joke lift.

>>42664658
>isleys son

>>42662984
disregard this idiots advice

>white rice
>flour
>pasta
>sugar

go fuck yourself cunt

>>42664892
calm the f*ck down

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>>42664892

>t. ketofag

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WAWTT? Pic related for me.
>Tfw took 2 minute rests between sets
>Last set of bench was @7
>Last set of squat was @9.5
Why do squats have to be so hard REEEEEEEEEEEEEEEEEEEE

>>42664892
Explain to me what's wrong with it anon. Cause I actually don't know.

>>42664754
You add the leg press as an accessory movement. I generally do these at typical bro level of 3x8.

Though I'd personally add front squats instead.

>>42664347
this is usually a sign of a very light skoliosis caused by a tilt of the hip. check if you have imbalances, foam roll, stretch and strengthen.

>>42664997
Today I did
Bench: cgbp 2rep max PR. 5rm PR (I think), and a half assed set of 8 and 10.
BTN press: new 1rm (lol why do I do this to myself), new 5rm and a set of 10
something like 25 strict chin-ups

And that's all I had time to do. Will do rows, curls and something else fun tomorrow.

Also
>ever resting for more than 2 minutes for anything other than a max attempt
I'm ready for round two as soon as I rack the bar

>>42665080
>I'm ready for round two as soon as I rack the bar

You're sandbagging hard my dude

>>42665080
Mentally I am, but physically, it depends on the intensity and volume I am doing and have already accumulated

>>42665096
I don't know what that is bud

>>42665100
Conditioning is one of the few things I'm really glad I regularly practise.
I wish I was neet I'd lift all day

>>42664997
First day of Hepburn pretty fun

My autism is triggered from timing the sets exactly

>>42665128
Sandbagging is intentionally performing below the level you are capable.

>>42665147
Oh, that's probably true lol. I have only 1 hour to lift and some weeks I only ever make it to the gym once or twice.
So that's kinds why I have to be time efficient.

I will say that with time I've adapted very well to it, honestly

>>42665128
I'd say my conditioning is fairly okay considering I was working with 90% on bench and 85% on squat desu

>>42665133
Good lad, make sure you eat and sleep enough so you don't get steamrolled by the fatigue

>>42665212
85% squat is so cance

>>42665212
>fat
>ok conditioning
You sound like those "healthy" tumblr fatties

>>42665251
Jajajaja

anyone else watchin smol qts lift?

>>42665280
ye

>>42665251
Good conditioning has less to do with bodyweight or overall health than you think

>>42664658

What's his name

>>42665390
Dalton LaCoe https://www.instagram.com/53kglifter/

>>42665374
Perhaps for powerlifting, but definitely not aerobic sports, high body fat really keeps you down.

Honestly, I don't think it does you many favours in powerlifting either. (Not that it doest, ray Williams and Kuril sareychev being noticeable examples)

However, it appears most high level natural powerlifting athletes are pretty lean. (It appears that way).

>>42665416
Dude, literally strongman. Top lifters are almost entirely 350+, with Shaw and Thor being like 440. Even with all the drugs that they are doing, most aren't even close to being lean during competitions, and yet their conditioning is stupid good.

>Most high level natty PL athletes are lean
Yes, because weight classes are pretty important to stick to.

>>42665454
Well you kinda found the flaw in your own statement
>steroids

Yeah I think there likely will be exceptions when using anabolic steroids tbqh

>>42665497
I'm not familiar with any positive effects from steroids w.r.t. conditioning, care to enlighten me?

>>42665511
I'll come back to you tomorrow, most likely my counter argument will be based off increased recovery, however I will delve deeper into the biochemistry of anabolic substances and the effects it has on sports conditioning.

Until then it simply takes time to collect information and organise it.

>>42665539
Thank you for responding like that instead of the typical 4chan response. Can't wait to see what you find.

>>42662794
milk and a peanut butter sandwiches is nice. usually get like 500-600ish calories from that.

>>42664598
>I go to a spit and sawdust gym and I'll be mocked if I do hip thrusts
Those who mind don't matter, and those who matter don't mind, anon
>and Romanian deadlifts do literally nothing for my gloots?
Not "literally" nothing, but they primarily target hamstrings, not glutes.
>Which deadlift style is better for glutes?
Sumo, hands down
Add some weighted lunges after squats for extra butt work

>>42665511

think equipoise is good for that

then again it blasts your bp to the roof so maybe not

>>42665025
>Though I'd personally add front squats instead.
the problem with fsq is youre limited by your upperback

if quad accessory is your primary focus its better to remove the back involvement entirely hence leg press

>>42665568
Oh yeah lunges exist

I should be doing these !!!!!

>>42665566
Oh fuck yes, peanut butter is something I forgot about. Thanks for the reminder.

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Why did he change it to stronger by science?

Why did he expect anyone to call it string theory.
>captcha creepily related

>>42665575
Are front squats really that much harder for your upper back than back squats? Am I missing something about the involvement of the muscles

desu for whatever reason seeing a tiny girl bench 60 is much more impressive than watching a big guy bench 300

>>42665607
if you say such a thing you clearly dont have much experience with them

your upperback will give out before your legs do

>>42665632
but it is not
Do you get impressed by ants lifting 100x their body weight too?

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>>42665654

you don't?

>>42665654
>>42665794

>tfw you don't have the superior leverages and musculature of an ant's tiny body

What's a good way to start my rock collection?

>>42665654
ants aren't humans you mong
can't compare humans and ant

>>42665806
Start with the smaller stones on the smaller hills and progressively overload with larger stones and hills.
I'm up to 0.2 kg stones from hills about 40 m above sea level. Started at 5g pebbles on ground level some months ago, so the progress is astonishing.

>>42665550
I'm still in the midst of researching but it just occurred to me that cyclists and long distance runners take steroids.

Why else surely? Surely it helps with work capacity.

Alright 15 minutes of reading has lead me to this conclusion.

There are 4 main factors that contribute to work capacity (conditioning):
1. Structural. Can your muscles and tendons handle the work load.
2. Metabolic (acute). Can your aerobic energy system produce enough energy for the required training?
3. Metabolic (chronic). Can your muscles prevent muscle protein breakdown and promote protein synthesis enough to continue growing muscle?
4. Nutrition /recovery factors. Caloric surplus, sufficient sleep, sufficient protein, stress e.t.c

What's mostly relevant here is 2 and 3 I believe, because steroids do increase both those factors.

I found a few studies on google scholar but how many times have you seen retards and trappy link countless studies mindlessly with no real explanation or understanding.

I'm not a professional, it just seemed logical to me that anabolic steroids work increase work capacity / conditioning as they are well known to increase recovery.

But first I had to learn what effects work capacity and like I said, 2 and 3 struck me as relevant.

Definitely a w.I.p

>>42660779
Widen your stance a little. I have the same problem and while I pull a half sumo, I at least do a comfortable deadlift.

>>42666195
when you say half sumo, do you mean your hands are still inside of your legs or not?

Are pendlay rows supposed to be harder than normal bb rows

>>42666420
Yes, significantly so.

>>42666420

You're supposed to keep your torso parallel to the floor and not use any body momentum, so yes.

>>2666420

You're supposed to keep your human torso perpendicular facing the ground and restrict movement of any lower and upper body momentum, so affirmative.

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>>42664580

>>42665884
>2
Do roids actively help with that? I mean I guess they would give more muscle which therefore gives your body more mitochondria, but do steroids actively increase the amount of mitochondria in each muscle cell more than normal training would?

The rest is still pretty interesting, excited to see what else you dig up.

>>42666432
>>42666431
oh good, ty

>>42665884
EPO and testosterone are the staples, GH too if cost isnt an issue

watch Icarus for more info on endurance athlete doping and doping in sport in general

also worth noting that its horses for courses with what compounds to use and how much as dosage tends to be a bell curve on performance enhancement, and your sport would determine where performance drops off

even in powerlifting less can be more, too high and youll start to feel like shit and get weaker, a common misconception is that you can handle more volume than a natty, which is true to a very short extent, as androgens rise the muscles contract harder and fatigue quicker, hence why its a good idea to stay on anabolics for general training and androgens as you near a comp and volume drops

>>42665884
a further note on your points

1. your stack will affect this, Testosterone drops collagen by 80%, EQ and Deca raise it by 300+ and 250+%, winstrol will thicken tendons but make them brittle, growth hormone or a secretagogue will help recovery of joints and tendons

2. this is where epo would come in, and eq raises rbc

3. most steroids stop wastage, tren is king for lean tissue sparing and growth, but awful for endurance

4. gh will help massively with sleep and rem sleep and staying there, also hunger as your body is trying to grow your appetite will increase

they are by no means exhaustive points just a quick few lines off the top of my head

>>42664714

>adding leg press for brining squat up

ask me how I know you are a squatlet and american

WHAT THE FUCK I HATE THIS PROGRAM I HAD TO DO INCLINE BENCH WITH 65 FUCKING POUNDS DESPITE BENCHING 275 FOR SINGLES I COULD BARELY DO MY SETA

AGHHHHHHHHHHHHHHHHHHHH

>>42666948
Incline is hard, but that's actually ridiculous

>>42666948
thats good though, it shows youre weak there and you can bring it up easy cause the weight is low

i went to do inclines for 5's and only managed 100kg despite benching 180

make 65lbs into 100lbs then 150lbs and watch your bench go up

>>42666905
>>42666843
I wish I was smart too

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https://youtu.be/CkDgFitWAaM?t=398

looks 10 years older than year before (okay I guess we can say steroids) but what the fuck happend to his mouths

this aint steroids for 100%

>>42666994
How high of an incline? I was at like 30° and I did 225x5 with a max of 315.

>>42667035
45 degrees maybe? for 5x5

everyone is weaker at different points, the key is finding them and bringing them up

>>42666843
>>42666905
>>42666994
>>42667067

gbro coming in and being right on the money. Glad to see you popping in here lately.

How's training going?

>>42667026

Are you talking about Hafthor? He has Bells Palsy.

>>42667026
Bell's palsy, according to comments. Gets better after a while. Think it's the same as two of my uncles had in recent years, and they got better after a few months, though I can still tell their faces are somewhat skewed.

>>42667067
Ah, that's a bit different. Would have had to rest absurdly long to get another set of 5 lmao. Still weird how I can do that for incline yet my ohp is still absurdly weak.

>>42667080
squat is going really well, my dynamic day is 8x2 with SSB pause squats with heels 6 inches apart, got upto 187.5 now, been working on sumo to bring up lagging muscle groups from only ever doing conventional, hit a pr of 270kg for 3 easy singles

>>42667101
I'm like opposite my incline is weaker than my ohp and like 50% of my normal bench.

>>42667117
Wonder if I'd benefit from doing ohp with a wider grip then, because I did incline with a slightly narrower grip than my normal flat bench

What are some fun lifts I can do tomorrow?

I can't life entirely next week so im trying to tax myself out this week so I don't feel like a fat slob.
I can't tax myself out too much cause I'll likely do some cardio in that week.

I just need something that will leave my muscles repairing for a week or however it actually works idk

>>42667175
more stress on the shoulder

>>42667180
>I can't life entirely next week
iktf I also can't live anymore

>>42667188
Obviously I wouldn't go that wide with ohp, but like a bit more outside of shoulder width, instead of exactly shoulder width. Probably won't touch ohp for a couple more months though.

>>42667198
rest in piana brother

>>42667180
fun lifts are subjective and might not be what you looking for, but imo all olympic lifts are fun and front squats. I would go for max snatch c&j, some paused high bar squats and finish with front squats. Literally the most fun day I could think of.

>>42667202
thumbs length from smooth is my grip

i have max effort seated press every 4 weeks and for volume 3 weeks out of 12

>>42667213
Oh yeah I don't really know what I'm asking now that you point that out

Brain fog

>>42667202
>exactly shoulder width.
You do this?
>>42667180
Zercher squats are horrible, many sets of dips suck, and rows do too.

>>42667214
I'll give that a go next time

>>42667240
Yessir

>>42667252
What for? Comfortable?

>>42667240
Someone else who absolutely hates rows? I thought I was alone...

If it wasn't for cable rows I'd probably have the worlds shittiest back

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>>42657741
>mfw i will never date her nor a girl that is even remotely similar to her

just kill me now

>>42667261
It felt comfortable and I was always worried about putting a lot of stress on my shoulders from being too wide, as well as not great power transfer.

>>42667281
>Sad about not being able to date a 5/10
???????

>>42667214
Hi, for some reason I am having a problem with my close grip bench press's bar path. It is wobbly, uneven and my elbows are all over the place.

Two things to note:
1. This has never happened before, in the past my cgbp has been my most stable and consistent variation
2. My CCBP, despite having bad form, hasn't actually gotten any weaker for it

I cycle between close grip and wide grip (which for me is thumb lengths from centre smooth part for close and index finger on rings for wide.), and it seems I muddled up my form because my brain is no good sometimes.

For some reason I can't bring myself to rewatch bench videos for the dozenth time. I've done it so many times over the years.

I was wondering if you knew any distinctive ques that will help me separate the two so I don't keep forgetting?

If not no worries I'll figure it out

>>42667263
I can't really stand BB rows, largely because my lower back doesn't like them. Cable rows have been my salvation too, especially medium-wide hammer grip.

>>42667319
Fuck different guy but it's the same for me 60kg rows are more taxing on my back than 200kg deadlifts. I don't know why.

>>42667319
I haven't tried medium-wide hammer grip, so I'm glad you prompted me to.

Completely the same issue, it just feels weird and unnatural, its not that I can't do it, but I'm rarely better off for having done it, I often feel.

>>42667339
I chalked it up to shitty posture and bracing when rowing, but I really have no idea. Taxed lower back from BB rows is a common experience, though.
>>42667347
Might as well not, then. IMHO of course. For me, the point is to build the back, not get good at the movement, and BB rows aren't a must for back hypertrophy (any horizontal row will do).

>>42667347
Also re:hammer grip, it feels like I can get my shoulders back better than with an overhand grip, which I feel hunches me over. It's a good idea to vary the grip though, just for that tiny bit of varied stimuli, but I'm doing a poor job with that, admittedly.

>>42666948
You're doing GVT right? What's a week look like for you

How many pushups should I do at 1am?

Gotta confuse my body somehow

My squat is over 100+ lbs weaker than my deadlift. Would it be smart to only front squat for a block of training? I've been running into a brick wall in training the squat and this seemed like something that could help.

>>42664997
> Low bar for 4 singles ending with a top set @9
> Comp bench for 4 singles as well
>Pendlay rows for triples I think

>>42667834
no

>>42667815
Zero, go to bed

>>42667834
Do some quad accessories and back squat normally. How's your form? What programs have you been running? Height, bw, lifts? My squat is like 80 lbs less than my dead, so it's not super bad if there's a fairly large gap.

>>42667893
>93
God dammit

>>42667518
I'll show you my program for this week

the format being: exercise, reps x sets, tempo, and rest

(also the A1/A2 B1/B2 things are what you are supposed to do together like do A1 do your rest period then do A2 then rest back to A1 ect.. then you do the B's the same way)

Monday:

A1) Incline Bench Press,10x10, 4-0-2-0, 90 secs

A2) Bent Over Row, 10x10, 4-0-2-0 90 second rest

B1) pushups,10-12x3, 2-0-2-0, 60 second rest

B2) pullups, 10-12x3, 2-0-2-0, 60 second rest


Tuesday:

A1) Backsquat, 10x10, 4-0-2-0, 90 second

A2) RDL, 10x10 4-0-2-0, 90 second

B1) Weighted Situps, 15-20x3, 2-0-2-0, 60 second

B2) Calf Raise, 12-15x3, 2-0-2-0, 60 second


Wednesday: REST

Thursday:

A1) Shoulder Press, 10x10 3-0-2-0, 90 seconds

A2) Barbell Curls, 10x10, 3-0-2-0, 90 second

B1) Skull Crushers 8-10x3, 2-0-2-0, 60 second

B2) Supinated Wrist Curl, 10-12, 2-0-2-0, 60 second

Friday: REST

Saturday:

3 position snatch 70% 1x5

3 position clean 70% 1x5

Behind Neck Jerk+Jerk 70% 1x5

Sunday: REST

its fucking insane

>>42667893
> How's your form
Form isn't terrible but I tend to good morning when the weight is heavy.
> Height, BW, lifts
I'm 6 foot, 93ish(long term plan to be a 120.) Squat is 385-405, bench is arundel 275 and dead is 50th
>Programs
I've ran pretty much every meme that's been shilled. project momentum has given me the most progress though. I'll probably run that again

Last time I slept was exactly 24 hours ago, and I only have 3 hours sleep.

What's up with my body?

I'm not tired and have 50 pushups left to go

>>42667979
How long are your arms? Do you lock out your deads at around knee level?

>Good mornings
Either misgroove or weak quads

>>42667933
That sounds awful. What's the idea behind the nonexistent weightlifting volume? Are you just dedicating this cycle to winning the hyper trophy?

>>42668046

yep, the only concern rightnow is making sure that I get to 94kg and gain a lot of muscle in the process we are doing saturdays just to make sure I don't have my technique go to complete trash

Evens I do 50 more pushups
Odds I don't
Dubs I do 100 more

Uh oh two 0.5s are a 1
50 more I go

Thank you for stopping by on my journey to pointlessly push my body away from the ground

Join me again for another thrilling session tomorrow night

>>42668071
how many times a day to you fap to rebekah

Greatest mysteries of plg:
>where did Marcel go?

>was Rafael trappy?

>is Fat retard circumcised?

How can powerlifting be so controversial?

i miss her
(trppychan)

>>42668529
>I miss her(male)

fix'd

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>>42668529
Everyday of my life

New
>>42668592

>>42668592

>>42668592

>>42661468
10 sets of 3 reps. Not much rest in between sets. Put chains on if you wanna get creative.

>>42664477
Autistic yuro

>>42664879
Guarantee that dude can't bench. Leverages average out like that.

>>42664892
White rice is literally just the caloric portion of brown rice. Regular cheap old durum wheat pasta is also 100% clean carbs. Stop believing in /fit/ memes.