/plg/ - powerlifting general

you back to plg Filip?

>>42690449
Last thread isn't even autosaging yet you colossal autist

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>>42690449

2th for I should probably take a little more time off before maxing my deadlift again but I'm doing it this weekend anyways

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>>42690449
>Copy pasting from previous thread:

Wasn't there an /owg/ thread for Olympic Weightlifting General? Since it doesn't seem to exist, I'll ask you:

I've read the SS book but some dude bros on /fit/ convinced me that volume is good and I should start with 5x5 instead of 3x5.

But Power Cleans are 5x3 instead. Should I do 5x5 of these to begin with, and then switch to 5x3 after 3 deloads?

>>42690507
you should a) follow the program as written in the book; and b) not ask for/listen to advice given on /fit/

>>42690507
and c) step playing HS its gay. play yugioh instead. shits lit f am

>>42690702
>>42690507

witcher card game instead

>>42690712
lol nerd. play yugioh or he a yugi-ho

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That OP pic is fucking unsettling. Dunno why.

Also,
>couldn't sleep last night, kept thinking about how to automate BTC day trading for some weird reason
>had to write it down and do some rough estimations of my plan before I could sleep
>forgot that transaction fees and capital gains tax exist until I woke up this morning
>set up the API today, but Coinbase won't activate it for 48h

What a disappointing morning. Oh well. It'll still be interesting to get the data and see what kind of input I'd need to actually make some money short-term. I might even get to use some of the stuff I learned in my optimization class.

Anyway, back on topic:

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42690674
I mean, the program says to Squat heavy with spotters on either side of you. Can't do everything to the dot.

The dude bros said 5x5 is better to practice the form a bit for newfags. The SL program starts at 5x5 and switches to 3x5 after, so that's what I wanted to do.

And I'll stop playing Hearthstone when Artifact comes out. Finally a non-p2w card game.

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>>42690892
whether or not you have spotters isnt part of the program, its just a meaningless suggestion from rip. if you start making changes to the sets/reps youre literally not doing the program anymore. rip knows what hes doing, listen to him. if you want to practice form do plenty of warm up sets

and HS is gay and youre a gay nerd

>>42690507
Do you want to get into weightlifting, powerlifting, strictly 'sthetics, what? Have you ever lifted at all really?

>>42691091
'stethics, but not strictly. I'd say strength, for now.

I'll go through SS and will be able to evaluate better at the end of it.

I've heard of Madcow, Texas Method, 5/3/1 for when I become "intermediate".

>>42690760
>WAWTT
second day of Hepburn very sweaty and last set of diddly was pretty slow
>WAWET
3 pounds of lean ground beef and yogurt
>WAWLTT
sabaton
>inb4 faggot
>WAWFT
stress I see if i can tryout for my unis powerlifting team soon probably going to choke

>>42691189

That's a lot of ground beef.

Sabaton was one of my favorite bands before they broke up. Haven't really listened to any of their new stuff, though.

>>42691163
I would run SS as is with the one exception of doing bench twice a week always. Feel free to toss in a few sets of dips, hypers, ham curls, arms, whatever too.

Why can't I sleep anymore lads? This week alone I've had 3 all nighters, slept 3 hours last night, and I believe I've slept less than 12 hours over the course of the past 3 days, ultimately leaving me with about one days worth of sleep over the entire week.

This problem has been going on for a while now but over the course of the past few weeks has rapidly increased.

I am starting to feel a very strong disconnect to myself and the world around me and I am afraid damage is being done to my brain.

However, my lifts have been going up, so that's nice.

In terms of stimulants I do occasionally have 1 cup of coffee before doing intense exercise, but never more than 1 cup that day.
Most days I don't have coffee at all though.
(This was worth mentioning, I don't drink anything else but water)

You guys probably don't know, but neither do I, so I'm a little stumped.

>>42691189
My guy I seriously doubt you need >300g protein a day

>>42691243
Ask Fil. Or a doctor. I would be somewhat hesitant to hop right on drugs for it tho but it's your life and I also don't want to come across as saying pharmacology is an evil science or anything either.

>>42690760
> WAWTT
4 Deadlift singles ending @9
Pause squats 4x2

>>42691263
Do you know how to contact Filip? I like fil.

>>42691280
IG?

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>>42690760
>WAWTT
Rest day but pic related is tomorrow for bench and squat

>WAWET
Some sushi and Greek yogurt

>WAWLTT
Nothing really

>WAWFT
Just tired, keep waking up way too early

>>42691189
>Try out for powerlifting team soon
Ayyy me too. Good luck man

I was doing dislocates with a pvc pipe and i hurt my shoulder, now when i do anything with shoulder flection; "ohp and pullups. it hurts around my anterior delt, what do?

>>42691329
Likely non serious, give it rest please.

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How do I stop the animals crawling in my skin

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>>42691208
I like their older stuff
>>42691208
It was on sale and I did not finish it
>>42691293
good luck. probably lots of competition at 93 weight class I should have kept bulking

>>42690760
>WAWTT
Close grip bench, JM Press, rows and some overhead press, oh and I even had time for curls.

Very comfy, very nice.

>WAWETT
Had McDonalds breakfast and it was pretty good

>WAWLTT
Post Malone

>WAWFT
Disconnect

Can someone drop a list of routines to get stronger but also bigger for my noob lifts?

I am at the point of weekly progression right now

1rms
front squat 100kg
bench 85kg
deadlift 150kg
ohp 60kg

80kg bw

>>42691557
ss for bench
ss for deadlift
what is back squat

>>42691293
I miss hepburn, that program did wonders for my shoulder health and lifts

>>42691824
Why do you say it helped your shoulder health?
What in particular?

I have quite healthy shoulders I think and would like to steal some tips n' tricks

>>42691417
When I was about four or five my parents gave me cough syrup with codeine and I tripped fucking sack, I totally felt/saw little fuzzy bug guys crawling up my legs, coming out of wall sockets, it was fucked, even closing my eyes didn't get rid of them. Next day my dad had fire going in the fireplace and a giant fucking fireball shot out over my head.

>>42691832
I would have occasional soreness in my shoulders, always felt pretty tight with a couple days between similar lifts. Changing my pressing frequency to 4x/wk helped them feel a lot better.

>>42691878
Have you tried very light, high rep btn presses?

These have really helped my shoulder mobility. At first I got sore rotator cuffs, now after doing them for however many months, my shoulders feel very healthy.

I'm no expert lifter though so take what I say as gospel

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>mfw must eat between 4000 and 5000 calories daily

eating sucks

>>42692102
me obv

>>42692102
You're going to get fat.

>>42691907
Haven't but shoulders have been good since. I'll keep it in mind if it pops up again.

>>42692108
rebekah is mine

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>>42692208
>Fighting over a 4-5/10
Mfw

>>42692119

Okay manlet.

>>42692275
4500-5000 definitely seems excessive to me unless he's very physically active

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>>42692108
you can have her

>>42692275
If you ate 4500+ you'd get fat too.

supermang

>>42692309
>>42692289

My maintenance is close to 4000, last year I was working 60 hour weeks and eating 4500-5000 and was gaining weight at about .3lbs/week.

>>42692298
that picture is like 4-5 years old niBBa

>>42692119
>>42692309
have you seen my fucking program?

>>42692340
ok maybe 3 years

M
A
G
N
U
S
S
O R T M A Y E R
N

>>42692338
what type of work, physical labor of some kind?

my maintenance was ~3800 doing sheiko meme but other than that i just sat on my ass all day (6'4")

>tfw lanklet

Am I doomed to suck at powerlifting?

I'm 195 cm, bw is around 114 kg. 200 cm wingspan.

I totalled 678 kg @ 128 kg in April. I cut to 111 kg, now I'm 114 kg and my strength is still decent. Probably around a 612 kg total.

Will I make it /plg/?

isnt this interview

a d o r a b l e

https://www.youtube.com/watch?v=sKs2RLyHkME

>>42692340
>tfw panzer is gonna become 100% bf

>>42692504
>tfw Panzer becomes a superheavy and only C&Js 120

>>42692408

I was standing or walking for 10 hours a day 6 days a week. I'm 6'2" and was about 210lbs at the time. It was horrible having to eat so much.

>>42692431
how many times did you get off to this?

I just want to know

>>42692431
ok she has a cute voice Ill admit that

>>42692554
You re ran PM right? How'd it go and did you make any changes? I'm thinking about doing it again in a couple weeks

>>42692810

I ran the higher intensity lower volume one. I added daily pulling for the first half, until the second set of 6x10's, ab work on deadlift days and reverse hyperextensions on squat days throughout Overall it went well, but I think the higher volume lower intensity one is more my speed.

>>42692431
how many times have you made lil panzerbabbies for her?

out of curiosity

>>42692862
I ran the high intensity one first time around. I think I'll give the higher volume one a shot, any chance you have the Google doc of it?

>>42691856
You sure it wasn't dxm and not codeine? Codeine is an opioid, but people who abuse dxm say they see spiders.

>>42692891

Here's both!

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

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

>>42692899
It was codeine, yeah

>>42692922
I guess it has different affects on little kids.

>>42692915
Good shit, thanks

I-is it ok if my parents/family come cheer up for me at a powerlifting meet?

>>42693480
Of course, wish my dad could have been at mine :(

>>42693480
I hope they help you push hard, go 9/9 and break your old PRs. Maybe you can audibly fart on the vein popping 3rd DL attempt to have a hearty funny story to pass around at family gatherings. Sleep early and good luck!

>>42693480
How autistic do you have to be to ask if that's fine? Why would anyone care if your parents cheer you on? Have you literally never played a sport

>>42693609
thjs is a no bully zone!

>>42693938
No, its a bully zone. Don't make me shove you in a locker nerd.

>>42690674

First reply = Best Reply

>>42691557

SS+GOMAD
Texas Method

Do low bar back squats

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>>42694105
>blocks your path

>>42694123
Go away raffy. You aren't wanted

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>>42694152
> Blocks your path

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>>42694168
Beat me to it.

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>>42690760
>BTC day trading

just do the opposite of what /biz/ suggests, it is how I managed to quadruple all my crypto investments.

>capital gains tax
this is going to be extremely painful for me next year

>>42694193
Kek

>tfw high-schoolers/frat boys always get in my way
what the FUCK
They never move aside in pathways and stand really close to me when I'm doing a set

Does this happen to anyone else?
Really.makes.me.want.to.curbstomp

This friday is my last workout before having to travel for 3 weeks.

Should i attempt a 1rm deadlift or should i just stick to normal program day?

Also, is there anything i can do during these 3 weeks of forced no-workout considering that i will have access to no equipment whatsoever, not to lose all my GainzZz ?

>>42690760
Wasn't Marcel going to work in an investment bank

Are you Marcel?

>>42691189
Only second day of Hepburn and some sets are already moving slow? You are so fucked

>>42694999
Eat a lot

Welp lads, just did my first day of coan-phillipi deadlift program and fuck did I drop sweat and smelled really bad

Weight was not heavy but week four I can tell is going to be fucking killer holy shit.
>98% current max for a dub
Hopefully by week four I'll be stronger and can actually do that shit without failing

>>42691293
>trying out for powerlifting
I don't understand. Does your school actually fund the team? Seems like a poor use of funds since it isn't a sport. My uni has it as a club open to all and dues/fundraising helps pay for trips.

>>42695207
>uni
>poor use of funds

No such thing. Unis will throw money at any club regardless of how legitimate it is. Might as well get the most out of your tuition.

>>42695233
>1st year that pl club is established
>ask for a few hundred to buy stuff for the gym that us and literally everyone will have access to
>school says fuck off and gives a fat grand to kendo club so they can buy traditional gis
>pl club members and an alum buy a gym off campus and outfit it with calibrated plates
>$35 a month and 24hr access
That sure showed them!

>>42695253
Well throw SOME money at a club. There are still limits and favouritism exists.

My diet is too lean. What's 1 food I can eat as a snack that will get my fat levels up

>>42695707
Any nut.

>>42694123
Lmao telling a guy to do Texas Method, your trolling never stops being stupid as fuck.

>>42694123
>>42694123
>First reply = Best Reply
Ive told you several times not to respond to my posts you annoying twat

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>>42695715

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>>42696035

just shat out a Norman Khan, was one log but broke open so it made into 4 pieces of smelly pajeet shit


OH here comes another one

Plooooop plop!

Two, two more! And a third! Feels like a big fourth one is coming

Ah yes here.... it... is... brrrsppffft plop!

>>42696064
who miss trappy?

i tried lowbar for the first time it felt very uncomfortable on the rear delts how do you guys maintain this posture without the bar rollig off your back and snapping your arms

lmao Alan Thrall compared his total of reps and intensity average for week for bench press/ohp of 5/3/1 from last year and week on that ss stuff hes on

5/3/1 - 40 reps and like 66% intensity

SS - 154 reps and like 77% intensity

5/3/1 a fucking meme

>>42696246
Hands in, upper back tight look forward, and make sure the bar is on top of your rear delts, it should feel like your back has a groove for the bar.

>>42696246

if your delts are not big enough, you dont have enough of foward lean you hab to keep arms elbows higher and push bar into yourself

but typically its you are to vertical with lowbar, hip hinge, get more horizontal and you ready to go

>>42696258
5/3/1 isn't a real program without joker sets and accessory work.

>>42696258
531 is a base. You're not supposed to run it by itself. Running bare 531 is like eating a bare cake bottom.

>>42696270
>5/3/1 isn't a real program
531 is a program for normies who want to get strong over a long period of time and who also work full time and have obligations outside of posting on this closet homosexual support forum

>>42696290
There are better programs that have you spend an hour in the gym. 5/3/1 was never made to be done with just the bare minimum work.

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compared myself to Alan and its

OHP: 36 reps - 77.5%
Bench: 54 reps + 18 reps = 72 reps - 65%

72 + 36 = 108 reps

54 reps are on 60% intesnity for bench and 18 reps are on 77% intensity for bench

60% intenisty is for 3x6-9 reps 2x a week
77% itensity was for 3x 3-6 reps

ohp was all 36 reps, 18 on 77% and 18 on 80%

should I add some more pressing to get to like 130-140? OHP or more benching?

Hi /plg/
I'll be traveling for 6 weeks starting october 4th
My goal is to pull 4 plates for a single by then
As of today I pull 170kg for singles, did 3 sets
Is it doable to hit 4 plates by october 4th?
If yes, any tips on how to work towards the 180kg? Or should I suck it up and just continue linear progression on my 1x5? I normally stick to 1x5 but I really want 4 plates before I leave.

>>42696326
How much did you rest between those sets? How tall are you and how much do you weigh?

Another 10kg by October 4th doesnt sound too impossible. In general if you want to focus on one movement you'd do that more often and add assistance for weaknesses.

>>42696326
At the halfway mark pull 175, on the 3rd attempt 180.

>>42696326
>>42696358

desu from 140kgx3 to 180kg x1 I got in like less than 4 weeks just trying to pull more and more for 1x every workout

>>42696314
>>42696258
where the fuck you getting these numbers

>>42696366

mine I calculated, Alan just posted his

>tfw people struggle to deadlift meanwhile i got to pulling 230kg by just LP
if only i wasnt trash at everything else

>>42696369
Yeah but where. I only know of his youtube channel and there aint anything there.

>>42696358
I am 5'11 around 185 pounds, sorry for not clarifying
I rested a few mins inbetween sets.
It was around an RPE of 9, I felt strong today. I've been deadlifting twice a week lately, I usually fail off the floor, so I'm doing deficits.

>>42696363
I was thinking something like that. I will max out again in two weeks then, is maxing out every two weeks too much?

>>42696386
>>42696386
>mfw people got to 140kg deadlift while I struggled with it and everything else

I wish I wasn't genetically inferior

>>42696390

IG, him A.Z.B and Jordan often do lives so you can talk with them too

A.Z.B is live everytime he workouts, you see him workout in background than when he have rest between sets he comes to phone and chat with folks

>>42696386
I'm a weak faggot in general, I started out at 135 pounds and over the last couple of years I had a few lifting hiatuses too. 230kg with linear progression is fucking amazing too, very jelly

>>42696396
i could unironicly deadlift more than that the first day of training

>>42696407
Well good job mate. You were a healthy lad with good genetics.

>>42696394
>is maxing out every two weeks too much
No
>>42696396
>>42696407
Bodyweight matters. I know a fat fuck who squatted 160kg after 5 months of zero training when before that the most he's ever attempted is 120 or some shit. He's like 120kg at like 5'7" so it's barely intermediate.

>>42696407
>could barely bench the 15kg pound bars at my gym the first day
the wobble was real

>>42696425
>15kg pound bars
im retarded

>>42696394

reps/sets/intensity and how often and intense you squat? asking for science

>>42696412
>>42696424
>>42696425
well its not like i was some couchslob, I did weigh about 80kg at that time

reminder to keep your kids active if you ever get kids

>>42690760
>WAWTT
Accidentally hit a 5lb squat PR yesterday on no sleep, a minor hangover, no food, and low hype. 410. This bodes well. Today just biking
>WAWETT
Had tacos and cheesecake last night, today idk yet
>WAWLTT
Metal and folk mostly probably
>WAWFT
Empty, nihilistic, unhappy

>>42696434
140 @ 80kg is well into intermediate. Congratulations, you're a talentchad.

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>>42696428

>15 kevin garnett pounds bar

KG weight is 109 kilograms, so 109 kilograms is 240 pounds

240x15 = 3600 pounds or 1632 kilograms

you strong desu lad and bars at your gym are p big

>>42696452
If Kevin Garnett pounds a 300lb chick at a bar, does he get even stronger?

>>42696447
only at the deadlift

what the most someone ever in plg pulled while natty also conventional?

>>42696462
Isley did 300kg (660lbs) conventional and fil has pulled 320 (700) I think.

>>42696481

Isley recently pulled above 300

Fil pulled 312

whats best screamer pull?

>>42696494

Something like 3150 or 320

>>42696498

https://www.instagram.com/p/BW_DZc9FTiC/?taken-by=screamermanuel

he looks like Obelix from the movie desu

>>42696494
>>42696481
ive seen isley pull 320 in a suit irl

>>42696433
I have some knee pain because I bought weightlifting shoes last year and I continued squatting heavy instead of building back up.
I can probably squat 2,5 plate lowbar for sets of 5.
Right now though I'm only squatting very light, focussing on the eccentric portion, sets of 15 with lmao1plate

>>42696522

knee pain might be form flaw, you drive knees out too much. I had same problem, turns out shouldnt open your hips to maximum like with front squat when back squatting

>>42696503
this screamer guy looks retarded

>>42696531
I had a lot of knee caving, I think that was part of the problem too. I need to do more abductor work

>>42696544

so it the other way around, focus on driving knees out on squat

If I have the time and do nothing else, is it better to do more work over more days split like an upper lower rather than a full body or not?

I'm stuck between 5 days on and 2 off or just lifting every other day. It comes down to 2 extra days every two weeks.

Squat,Bench,Deadlift,Bench,Squat or something else?

>>42696646
Every other day would be something like (Squat, Bench Volume, Deadlift Volume) and (Bench, Deadlift, Squat Volume) I guess

>>42696452
autism

>>42695207
They have limited spots it seems

>>42696553
yeah shit sucks, my form goes bad very fast on high weight/when I'm fatigued

>>42696779

try squatting first with your knees

hip hinge -> knees out -> when knees over the middle of foot sit down with hip flexors -> stand up

yesterday i measured my wingspan for the first time and i got 185cm and height 174cm.
It kind of make sense because my deadlift is way better compared with my squat, what do u guys recommend me sumo or conventional

>>42696494
Isley 305
Fil 315
Screamer 335,5

In competition. I think both Fil and Screamer has pulled more in training with straps.

>>42695184
I'm not used to the quick sets and have not been sleeping well the past couple days

>>42694999
eat and do bodyweight stuff i guess

I hike a lot and I've started to get overuse injury in my ankle/calf. Putting pressure on it hurts so squatting has begun to give me pain in the join and muscle. How fix? Just rest and ice?

>>42696805
Experiment with both and make the one you like best your competition style.
>>42697245
Think I wouldn't rest completely, but stay away from heavy squats and demanding hikes for a week or two. Go for light hikes (so, not really hikes, but walking in terrain) and squats with less knee travel (e.g. split squats) if it's not painful, imho.

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>>42690760

>WAWTT

>hammer strength bench and OHP machines, rest-paused
>close-grip bench, rest-paused
>paused deadlift, straight sets
>lat pulldowns, rest-paused

If I only did upper body work, I'd be in and out of the gym in like half an hour.

>WAWET

Chicken on chicken on chicken, with some gravy, peas, and rice.

>WAWLTT

I've been craving black metal. Blood Fire Death is one of my favorite albums, so I'm looking at trying to get Under the Sign of the Black Mark. Shit's expensive on Amazon, though.

>WAWFT

Just another day of mild confusion and the dull ache of life's disappointment. I applied to a job on Monster yesterday (engineering), and I've already gotten two emails and a call from random other employers looking for people for other job types (life insurance representative and android developer).

I wish I had a dog, but I can't afford one when I don't have any money, and it wouldn't be fair to the animal once I'm working full-time on top of lifting.

Those Akitas and Shibas are so cute, though.

>>42694297

Never been on /biz/. I'm guessing they're about as good with business as /fit/ is with fitness?

>>42695176

Nah. I'm looking for engineering work, and this is just something I was curious about.

>>42696436

I encourage you to either listen to folk metal or wallow in black metal until you're feeling better.

Daily reminder that if you didnt play sports as a child, its OVER

JUST CUT MY LIFE INTO PIECES

>>42697309
Its not knee travel that's painful, it's just putting weight on the leg cause it pressures the joint. I'll stay light for a week or so though

>>42697522
Yep. It's one in ten million you'll ever be successful at something you didn't already start in your childhood or early teens.

>>42697597
If I lift until I'm 30 (21 now) and don't end up strong as fuck I'll believe you then. Being successful doesn't mean hitting a wr, even being competitive on a state level is a solid achievement.

>>42697597
What this guy said, you will fail if you have unrealistic expectations. Very few get to be the best in the world but everybody can get good given enough time and effort.

>>42697597
>tfw gained no skills during my childhood

fuck my life and also my parents

>>42697673
At least you didn't waste your high school years thinking esports was a viable career. I tried so hard for so long that by the time I was good enough I hated videogames. To this day nothing fucks up my day worse than losing in shitty ways even though I only play casual games for a few days at a time at the most.

>>42697697
Is it really less of a waste if I spent my high school years playing video games too, but never even attempting an esports career?

>>42697697
kek e"sports"

>>42697697
I think I have you beat. I spent 2000 hours trying to get good at TEAM FORTRESS 2 on a shitty laptop that couldnt run 60 fps consistently. 2000 hours of my fucking life, wasted.

Ok. Serious questio now.

Is RTS book worth buying? It will cost me 50$ with shipping to poland

>>42697791
No pirate that shit you stinky pole

>>42697791
pirate that shit and let me know where you got it

>>42697733
Yes because you enjoyed yourself instead of killing all the joy you felt from your favourite childhood hobby and replacing it with anger issues.

>>42697782
2.4k hours on league, my man. That was as of 1 year before I quit only counting one of my diamond accounts (I had 2 at the time, I did a thing where I streamed going from bronze 5 to diamond on a second account) and the calculation was based on IP earned, meaning it doesn't count time spent in menus/queueing. All in all I would estimate 3-4k hours wasted total time. I started right at the beginning of my 2nd or 3rd year and quit some days before my last final, and yeah I was playing all the way through my finals. I simply reduced my sleep from 6 hours to 3-4 in order to make time for it.

>>42697818
>>42697815

apparently there is no ebook version as Mike T want to protect his shit

I guess I buy it over nba 2k18

>>42697846
>apparently there is no ebook version as Mike T want to protect his shit
what a greedy dummy

ebook would let more people see his stuff

>>42697791
I think it's in the dropbox, a scanned version. Got link?
>worth it
Well it's a good introduction to RTS training, but scouring their forums and articles would probably be almost as useful. IIRC Marcel never read the book.

>>42697860

No, can you gib link please?

Im prob going to anyway but this and Juggernaut Manual at some point. I just like books in paper.

>>42697829
Damn that's pretty bad. At least you got to diamond? That's high, right?

The reason I thought my case was so stupid is that my laptop could barely run the game. There was no way I could improve. So I spent all that time getting mad at my laptop, essentially banging my fucking head against the wall. And even if I did get good, it's a dead game and the "pros" get nothing.

I stopped playing video games after major depression in senior year and have had no desire to play since then. I also got no sleep throughout high school and probably have permanent brain damage from that.

>>42697876
https://drive.google.com/folderview?id=0B0Vyec-yHY6DYmNiMkg1dlZIelU&usp=sharing

Let me know if it's not there.

>>42697911
I got to the top of master right when it came out nigga when I say go pro I mean I was right there ready to go semi pro and work my way up if I still had the drive but at that point I had hit my limit and I was playing to fill my empty time rather than playing cos i wanted to.

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>>42697922

its not there

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>>42697964
I'll get it up in a tinyupload one of these days, then. I don't have it on this computer and can't be arsed to start up the other.

Be advised that the RTS Manual talks about fatigue percent goals, but they have in later years moved away from that. Their current method relies, as far as I can tell, on tracking fatigue and decreasing/increasing the number of sets depending on your fatigue measurements. It's not that different from fatigue goals, it's just a more reactive and automated approach than it used to be.

>>42698064

This I figured out, I just really want a look into this

>>42698064
>on tracking fatigue and decreasing/increasing the number of sets depending on your fatigue measurements
spoonfeed me on this

>>42697522
I used to believe this until I started doing frequent cardio alongside lifting and started getting really athletic.

>>42698072
I'll get it uploaded tonight or tomorrow some time then.
>>42698080
TRAC. Go to the website, start a training log (it's free), and you'll see the module there.

>the number of sets
This was a little off, as that's probably not the only thing being adjusted.

>>42698083
>really athletic
I wish I was

>>42698161
go for a run. They're fucking horrible but you feel better about yourself after.

(((Sometimes)))

>>42698083
>really athletic
How so? Pls dont give me false hope its cruel

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>>42698175
Running and lifting made me all these things

I'm a https://youtu.be/wouKI_myXxk

>>42698083
What's the best cardio if running gives me low back pain?

>>42698193
Do u do sport better?

>>42698202
Swimming or cycling and quick doctors visit to find out why running causes you lower back pain.

>>42698208
Yea ofc

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>>42698165
I recently started running 3 times a week cause I got challenged to a half marathon (fuck). I have been focusing on adding distance. This week I have 3,10, and 6 km runs. But winter always fucks my cardio cuz I can't run outside.
>capthca: road

>>42698202
Cycling or swimming, neither of which put much stress on your joints

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>>42698219
Best of luck

>>42691293
Anyone have a spreadsheet for modified Hepburn? Thanks in advance

>>42698217
What about ur vertical jumparoo?

>>42698279
All I did was change the sets from 8 to 6 and replace ohp with slingshot. You don't need to spreadsheet to add 1 rep each session and then add 5-10 lbs once you hit all sets of 3.

>>42698279
you dont need one?

you use the same weight (80% for 8x2 and 60% for 3x6) until you complete the cycle

then add 10 lbs

>>42698294
Forgot to measure it before so I can't say

>>42698321
What is it now

>>42698303
Yeah I got it.. shouldn't ask questions post meal nap

>>42690449
https://www.youtube.com/watch?v=VuJGNKIJDGU

shhh... powerlolis are deadlifting

Did prutus die?? How will we break the news to raffy?

>>42698331
idk

>>42698378
Rumour has it prutus enlisted to get away from all trannies after the trump trans-ban, because he couldn't forget of his princessa.

Does anyone have that picture of Paul and behind him the sign "danger! Paul's room"

>>42690760
>WAWTT
Snatch Grip Diddys x12, x3
Barbell Rows x10, x5

>WAWET
Chicken salad.

>WAWLTT
Nothing special desu.

>WAWFT
Bretty good.

how do you guys check hear rate for RTS app autismo

>>42698632
I have an official RTS^TM microchip installed to my heart which reads my heart rate at all times. Pretty useful desu

>>42698667

is this ipf approved?

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>>42698632
>tfw constantly racing heart

>>42698632
Should be a guide to it on there.

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>>42698719
>born with pulmonary stenosis
>exercise a lot in my youth
>tfw just yesterday the doctor discharged me from further treatment because my heart is 99.9% normal now

tfw tomorrow training will suck beacuse on the morning parents have coal delivered and somebody has to shovel it out

should I put in 3 tons of shoveling cardio to my RTS?

>>42698787
coal? Where the fuck do you live

Qtddtot is useless anymore. Hoping you guys can help me out.

I suck at bracing and it's holding me back. I feel like I do it just fine without the bar but when I put a bar on my back it feels like I can't brace. I don't feel it like I do unloaded. I tried the technique in the Chris Duffin video as well as other recommend sources of info but I still feel like I'm failing.

I also get really light headed when I take a big breath and fill up from belly to chest. It's hard for me to maintain this throughout a set and I lose the any kind of brace I had towards the last two reps. I'm not sure if I should be letting out air slowly during the rep or pressing the air inside me which causes the light headedness.

>>42698853

I live in big city, but parents have nice house next to forest and arent gas cucks

>>42698861

try some farmer walks and learn to brace on them

>>42698870
You sound so Jewish
>wealthy
>own lots of land
>afraid of gas

Imagine you have heavy squat/light squat and the same for other lifts. I can either run a full body every other day or an upper lower every other day. The number of heavy and light sessions is the same weekly either way you run it, the only difference would be that with a full body you'd only have 1 rest day before you work the same area again and an U/L would give you 3 days rest.

Is it better to run it as a full body for the higher frequency if I can recover?

>>42698885

ohh so you are a POWERLIFTER but you afraid of shoveling some coal

what so fat that 2 training units per day not 1 is to muuuh once in a time?

>>42698968
Struck a nerve did I?

>>42698989

Yes, beacusme im MUUH FUNCTIONAL GUY

b-but in reality I dont want to throw that coal, dont have a choice tho

>>42690449
>Sean posting

>>42698861
>Bracing with bar on back
It just takes lots of practice, it's a fairly unnatural thing for most people do when first learning to lift. Are you maintaining a neutral spine? Having an open scissor really fucks up your ability to brace when squatting.

>Letting air out slowly during the rep
Don't do this, can leave you high and dry mid rep if you accidentally fuck it up.

>>42699019
Wow dude long time no see

Why are so many power lifters pedos?
Yakob and
>>42699019
For example

>>42699056

>pedo
>my gf is adult

shes also way thiccer than Panzer lmao koha

>>42699041
Everyone who looks at my squat says it's really good for a novice. I probably prioritized form more over weight too much which may have held back my strength progress. I've been told my trunk stays in line except for a slight butt wink at the bottom.

>>42699083
Can you post a video?

>>42699101
I forgot to ask, did you ever get your libido back?

>>42691417
less beta alanine

>>42699330
It's still mostly gone desu

>>42699631
And what did your doctor say?

>>42699690
Could be low T, would need a blood test to know, but even if it was I wouldn't want to go on TRT so it doesn't really make much sense for me to get a blood test.

>be me
>squat highbar
>have good ankle mobility
>buy oly shoes
>squat feels very awkward, didnt notice it think it might be me having shit form
>1 year goes by
>ditch the shoes try barefeet squatting
>squat feels insanely natural
why do people keep saying you need oly shoes for squatting it took me a year to realise it was putting me off balance and fucked up my progress i could be squatting 500

>>42699715

1 year took you what took me 2 weeks

>>42699738
really did you have the same problem

its just that the idea never entered my mind before because I was convinced that the shoes were a MUST

>>42699711
Reminds me of a story I heard from Steve-o. He was speaking to tony hawks about brain damage, Tony hawks explained to him that if you have a gene linked to Alzheimer's then every time you damage your brain cells when hitting your head they never repair, and he explained that you can get tested to see if you have the gene.

Tony hawks gets tested and comes back negative for the gene, Steve-o asks, also interested in getting the tests done, asks Tony Hawks what he'd had done if he came back positive? Tony Hawks says he has no idea.
Steve-o then goes on to explain that he never got the test because he thought, why would I want to know? I wouldn't be able to do anything other than worry about it.

You're quite strong so I imagine its not low test. If you have low test then there is something severely wrong with me, probably all the drinking out of plastic bottles at the gym.

>>42699715
Because too many talk in absolutes and too few can be bothered experimenting.

>>42697791
Not really. IIRC Mike is writing an update because a lot of the things that are talked about in the book like fatigue percents, are no longer used by mike

>>42699715
Damages your ankles and collapses your arch

>sources
1. Sparrow told me
2. I have flat feet after squatting barefooted for so long

>>42699711
>doesn't want pharmaceutical test
>doesn't want a 450+ wilks
Why?

>>42699715
oly shoes are for oly lifters

powershitters only use them so that their shins can stay perfectly vertical when they do their squat mornings

>>42699715
Idk, I've never said squat shoes were a must. I say it's up to personal preference, but if you do squat high bar or do fronts they help compensate for shit ankle mobility, which a surprisingly large amount of people appear to have.

>>42699758
Yeah, that was my thought process as well. I haven't have any issues with regard to strength gains so I figured it was fairly unlikely for that to be the cause to begin with. He wasn't my main gp though, so it kind of makes me wonder what he would have said. However, I have a feeling that it's caused by me being too fat.

>>42699784
There's no guarantee I would have low t, and I want to know what my body can do on its own without external hormonal assistance.

>>42699778
why do you think putting a layer of plastic under your feet supports the arch of your feet

>>42699811
Because a shoe is just a thin plastic plate right?

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When you lot talk about testosterone levels and strength, what levels are you thinking of in relation to the normal range?

>>42699778

how is oly shoe supporting and not collapisng my arch and other shoe which is just flat is fucking it up


maybe we all should start wearing woman heels for muuh arch?

What the fu k is that bicep blaster routine I see mentioned here? BBBS iirc.

>>42699797
>I have a feeling its caused by me being too fat
We are the same bodyfat %, and I feel the same way.
Very very very much anecdotal evidence, but when I started cutting I started making faster gains than I was bulking and as I started feeling more energetic as well. I actually made more progress on my cut than I did bulking hard.

Then I started over eating again because I am literally addicted to food, I won't even try and deny it, I've been addicted to food my entire life.
I lost gains the initial first few weeks back into """ bulking """ and have been progressing slow again ever since.

Just my two anecdotal cents. I'm too weak willed to get lean to confirm any of it.
I literally just ate two snickers while writing this...

I would agree with you, but maybe my reasoning isn't sound. I went to emphasise this was just something to me that happened one and not too long ago

>>42699850
I mean shoes in general, not just oly shoes

>>42699778
Im not sure if thats even true anon tons of people deadlift massive weights in their socks and their feet is fine

>>42699936
I mean squats not deadlifts, there is a difference cause you don't do the wobble knees so much on deadlifts so I'd say the stress on your feet and ankles and stuff are different.

I dropped out of high school so I can't explain it scientifically

>>42699778
My ankles have felt better since I switched to flats desu

>>42699902
Yeah, could be a combination of losing fat and newbie gains. I'm hoping for this cut to be a bit more permanent this time, I probably won't fill out 105s, even if I stay in the weight class. I'm not tracking my intake, but if I go to bed moderately hungry I figure that I'm on a minor deficit. Here's hoping I have a fairly uneventful cut to ~206ish, maybe a bit lower since water weight will cause me to jump up when I start maintenance cals.

>>42699987
Please track your intake, guess work doesn't work for us fellow fatties.

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>>42699987
I meant barefooted not flats

>>42699996
I'll do my best, I do somewhat track based on the calorie info my school does provide, but it's not super accurate. I'll see if I'm successful in a bit. I've dropped a bunch of weight without tracking calories before (literally from 195 to 160), so I know it's possible, I just never did it while I was lifting.

Fuck lads, skinny twink at my gym literally has 1 minute breaks between sets. I would die if I tried that.

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>>42700059
Can you please stop personally attacking me on plg

>>42700121
I-I'm not, I'm mirin' dude

Everybody thank Paul for his service right now

>>42700059
>1min rests
you just know that hes lifting babbyweights

>>42699848

Normal range is probably around 400-1000 in our age group (males in their late teens through late twenties).

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>>42700413
I thought the low end was like mid 200s? Just checked, and Mayo clinic has these as its ranges for normal.

>>42700447
You know they dropped the low end in recent years right? They dropped it from like 350 to 200.

Too much estrogen in our food, water and environment...

>>42699848

If you're referencing steroid use (which the Leeman image implies), then anything above natural range counts. A basic beginner cycle with 500mg of test per week should put you around 2500-3000 mg/dL.

>>42700447

Keep in mind that ">=19" includes men on the decline. Doctors don't give a fuck about that, though. I believe that a young man should never have test levels that low, considering that he's already where an older man would get TRT. You can imagine what will happen to him when he starts to decline later.

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I want to buy rehband knee sleeves and i measured 37 cm so they are size M(M=35-37 L=37-40 ) but the official rehband site says I should always pick a number smaller if you use them more than 2 times a week

So should I get M or S

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>>42700495
That is news to me, interesting.
>mfw my phone autocorrected news to Jews when I first typed it

>>42700501
Also very true

>>42700546

get s, I got m and they're not tight enough

>>42700570
what was your calf measurement?

>>42700555
Yes professor wiessman (pronounced """ wise """ man) proposed they lower the normal threshold to stop young men being prescribed anabolics.

Turns out there's a "strong correlation" between alt right wing extremism and big muscles. Problematic thinking needs to be exterminated.

>>42700555

That's not even the worst case. My doctor's reference range was 126-849 when I got tested.

Fucking idiots, all of them.

>>42700600
Link to this claim?

>>42700623
Look around you good goy
This >>42690449 is the face of the average millennial.

>weak bone structure
>high bodyfat
>low body mass
>feminine traits

>>42700593

37

they're not tight like sbd or mark bell ones

im going to buy polish ones called monsters

>>42700648
>Goy
I'm literally not though??????

>>42700675
Shut up Wiessgoy

>>42700655
what are good brands for knee sleeves besides sbd

>>42700413
>>42700501
I was thinking about regular people, because I got the impression that people believe testosterone levels within or close to the reference range can make a huge difference in training results etc.

>>42700723
why do you need knee sleeves

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kill me and my dl levarages

I start with my back parallel to the floor and with my build up lower back it looks like I pull rounded

>Knees, ankles, shoulders and wrists love going snap crackle and pop

Should I be nervous?

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blueshoes is more jacked than half of plg

more like big shoes am i rgiht

>>42701091
Hi! Same. Bye!

>>42701109
Likely not!

>>42701109
as long as they dont pop under a heavy load

>>42700600
>Turns out there's a "strong correlation" between alt right wing extremism and big muscles. Problematic thinking needs to be exterminated.
Think this needs to be moderated a bit, if I've understood it correctly.
>Higher testosterone is usually paired with the personality traits that are primarily correlated with right-wing views (right-libertarianism?).

>>42701125
Please stop posting blueshoes pics because I am getting jealous

I might end up doing STEROIDS

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>>42701147
join the dark side.....

>>42701189
I want to but I already have heart problems from birth

So I will literally end up like zyzz or piana

>>42701201
ah that's gay

what kind of heart problems? you sure they're the kind that steroids will make worse? i'd say talk to a doctor but i don't any doctor would say anything other than "don't take steroids"

>>42701256
Just a narrow aorta.

I dunno, I also might get fired or something cause work has crazy drug policies.

>>42701271
nobody ever tests for steroids except wada

>>42701306
Its visual though, they'll see I am CRAZY JACKED like blueshu

>>42701306

this

police, soliders, firemans

all are on roids

inb4 ronnie coleman is natty

>>42701012

Ah, ok. Yeah, as long as you're not on the low end, it won't really matter. Higher always helps, of course, but the difference between, say, 500 and 700 is pretty negligible as far as training is concerned.

If you want, I can expand on that. I've had a variety of test values within/near natty range. lel.

>>42701256

Truth. They don't make doctors who recommend steroids. Especially with a heart condition.

>>42697366

DC update:

>PR on everything

The end. Let's see if I can avoid low blood sugar this time.

>>42690449
Post in the last thread last night night but it died, so apologies for anyone who has already seen this.

I have my first competition coming up in 10 days, and I'm starting to panic about my lifts. I've been running Candito's 6 week intermediate programme to peak a little, and went into it at 140/80/175 @ 64 (175cm guy, no belt/straps/sleeves/whatever).

I'm in week 5, which has you coming in at 2.5kg less than your starting 1RM for 1-4 reps for a single set. On Tuesday I failed a 137.5kg on the first rep, twice, despite wearing a belt. Today I was supposed to bench 77.5kg for 1-4, but the guy spotting me was over-zealous so I got 3 reps way too easily.

All in all, I think I've somehow gone backwards instead of making progress with my lifts. Is there anything I can do last minute to improve before I have the deload week before comp day? I was really hoping for a 410kg total.

Also related, what should I do in the week leading up to the competition? I was thinking 1 rep openers 7 days out, then bench accessories and light squats, before having a solid 4-5 days off entirely. All advice very appreciated

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>post a couple of weeks ago about wanting to be more outgoing/extroverted
>try to bee more outgoing
>think its going well
>overheard people at work talking about how Im quiet and dont talk much

:(

>>42701413
any other factors going on lad? have you been under any stress? whats your sleep/eating been like lately? how do you F E E L?

>>42701371
I was under the impression that the difference between low and high levels within the normal range is negligible. One of the most talented lifters in this general was in the bottom of the range.

But do expand.

>>42701465
Not enough sleep and plenty of stress, but that's been the same for a few months. The lack of sleep/the stress hasn't gotten any worse in the past few weeks though.

I've even put on a kg, so I know I'm eating enough

>>42701439
That's not exactly a death sentence. Most people understand that some people are just quiet most of the time. As long as they weren't saying "he's a fucking weirdo/creep" you're still doing ok

>>42701539
Im THICC enough and confident enough that no one thinks Im a creep. most people are friendly towards me, but Im just not making any friends if that makes sense...

>>42701486
it accumulates. no sleep and stress kill gains, too much cortisol in your system sucks. get some sleep and download a mindfulness app on your phone

>>42701641
I'll try my best with sleep, didn't realise cortisol would accumulate like that really.

As for the mindfulness app, that's not really my thing but thank you.

>>42701660
Sleep is the biggest factor for recovery mang. Your body simply doesn't repair muscle when you aren't sleeping.

>gym closed since city flooding
>only have cheap walmart DB at home
>can get up to 30lbs on each DB

So what do to keep up the gains? So far I've done a lot of curls, db bench, db ohp, core work, and a bit more mobility/stretching thatn I usually do

>>42701974
Pistol squats, pull ups/chins, handstand push ups or some variant with your feet above you, car deadlifts :^^^)

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>gym only has one squat rack (I know)
>it's squat day
>get to gym
>some dyel manlet with a manbun is quarter-squatting 115
>have to stand around for 20m while preworkout is melting my skin off

I probably should have just killed him right

1-10 how faggy is wearing compression pants. I'd argue it's like a 6 but I don't care cuz it feels max comfy

>>42702031
9/10 or 10/10 if you're faggy enough to wear them with no shorts over

Just go commando if you're so bothered by discomfort you faggot fuck

>>42702029
>Not working in with him

>>42702031
>Implying it matters
Just do it for the comfy. I feel like I look like a ginormous fag when I wear man but I literally couldn't care less.

>>42702045
Mine* not man. Freudian slip?

How do you lads not get bored throughout the day?

I do not have aspergers so I can't have fun learning Latvian for some underage Instagram girl like panzer does

New

>>42702094
>>42702094
>>42702094