/plg/ - powerlifting general

stuck at home because city is flooded brehs

body weight workout naked

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first for Big Z

>>42702122
>miss first post because that piece of shit chink gook motherfucker put a fucking cooldown on image replies

damn that slanty kike fuck

>>42701468

That basically sums it up. Low test feels shitty, though. Then again, everyone responds differently. I've heard of guys having problems at 400 ng/dL, while others are fine at 250. As for me:

322 ng/dL: my natural test levels on a cut. Muscle gains were sparse, fat was easy to gain, cutting was hell if my diet wasn't extremely on-point. Sex drive was non-existent, and I had trouble keeping my dick up (though that could have been something else). I had a general flatness to my mood. I wouldn't say I was depressed, but I didn't really feel happy or excited regularly.

465 ng/dL: natural levels on a bulk. Felt ok, slightly happier. Sex drive wasn't any higher, and I was single at the time, so I don't know what performance looked like.

1200 ng/dL: first attempt at self-administered TRT. It turns out 250 mg/wk isn't an appropriate TRT dose. I needed an AI (I'm a fatty), but I rode this out for a few months, because I felt great (no more "flatness"), my sex drive was back, and I was able to put on a little muscle and strength while cutting at a decent rate. After a while, though, my LDL went up, and my RBC got a bit high, so I dropped it to 150 mg/wk.

600 ng/dL: just shy of the sweet spot, I think. Sex drive is good, no feeling like trash all the time, I'm not getting fat every time I gain weight, and I don't have a bunch of estrogen symptoms. I do miss the nice recovery of higher levels, though.

I'm really looking forward to blasting in the future.

>>42702239
>Sex drive was non-existent, and I had trouble keeping my dick up (though that could have been something else). I had a general flatness to my mood. I wouldn't say I was depressed, but I didn't really feel happy or excited regularly.
What the fuck how did you get into my brain

>>42702271
Anybody that touched Sheiko while the Brazilian homosexual was talking about it has a permanent broken dick now

It's like a curse

>>42702316
My sex drive got better on sheiko desu, I've been feeling like that since SS, maybe earlier

I think I caused myself some brain damage from sleep deprevation
My brain feels like its being constricted right now and has been for hours

God this sucks so much

I actually feel fucking terrible for people who are crazy / insane because my brain is in constant pain right now

>>42702352
Nigga go to a fucking doctor

>>42702352
You sure you're not just having a migraine?

>>42702370
But its time to sleep

>>42702271

L O W T E S T

>>42702378
The feeling is pressure and now its in my ears, as if my brain is being squished.
I also am feeling disassociation, as if I am not really alive and as if I am about to die.

I feel like I am about to die and it is strange and extremely unpleasant.

>>42702391
Go outside and quit being such a giant pussy

>>42702408
Go outside and quit being a giant pussy

>>42702413
Oh look big surprise that the local alcoholic is acting all depressed for attention again

>>42702437
This is a projection because I am not depressed

>>42702352
It's not permanent, but a psychotic episode due to sleep deprivation is totally a possibility. Get medical help soon, dude.

>>42702445
I said acting depressed. Being illiterate must contribute to your make-believe depression

>>42702452
What is a psychotic episode

>>42702477
Go to archive

Search sean or trappy

>>42702477
The dissociative state you're describing sounds like an early signs. An episode of psychosis is when you lose contact with the real external world around you. Can involve hallucinations, could be a dreamlike state, could just be incredibly strong dissociation.

>>42702510
Genuinely laughed

>>42702524
Okay yeah I think I might be having a very mild one or showing some symptoms

Its hard for me to sleep though because my mind is racing. I am being kept awake by terrible thoughts.

Once I am asleep I can sleep for 12+ hours and then some, but falling asleep for me is really difficult because I quickly get fed up with the negativity of my brain.

I'm gonna run sheiko. I've got about a 550 total @93, which specific sheiko cycle should I run?

>>42702675
Intermediate medium load

>>42702352
Why have you deprived yourself of sleep?
>>42702239
>low to no sex drive, weak erections, and limited emotional "amplitude"
I can check these off most of the days in a year, and my bodyweight blows the fuck up if I don't watch my calories. I was measured at the middle of the normal range (didn't get the numbers) one morning with sub-par nutrition (relative to a sub-par baseline) and no training for the week leading up to the test.
I wonder how much those symptoms (or what you call it) are influenced by other things than testosterone, such as genetics and lifestyle - like you said, some are fine at 250, but why are they fine? Surely there's more to it than good training, diet, recovery, and natural testosterone levels?

>>42702686
But I wanna train 4 days a week. Do you think advanced small load would be too much volume?

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>>42702631
Careful what you say to a doctor cause they will put your ass on antipsychotics aka bitch tit meds look up risperdol

>>42702705
You could do advanced medium load as well. Medium load is recommended for people with a bw >80 and <120. Small is for >120, and considering it will be your first time running sheiko, it's best to do what he recommends first and then titrate based on how you feel after running it as written.

>>42702705
>>42702712
Also small load is less volume than medium load, due to the fact that heavier people are usually much stronger and lift heavier weights than people at lower bodyweights.

>>42702712
Alright I'll do medium then, thanks.

>>42702708
Okay will do

>>42702699
Stress. Simply stress. I would lay in bed and worry for hours so I stopped trying

>>42702770
What do you stress out about?

>>42702784
personal stuff that really needs to be said to a therapist and not online

>>42702784
I mostly stress out about being gay and not being very good at powerlifting

I actually look up to a lot of the trips that post here but I project my insecurities onto people constantly

>>42702801
Must suck being you

>>42702801
What's that to stress out about?

>>42702699

Yeah, there's a lot more to it. Estrogen is pretty important. Stress matters a lot (cortisol). More testosterone works for some, like me. For others, they might need to something else.

>>42702902
I really don't know much about this, but doesn't cortisol lower testosterone? Can you have too much estrogen if testosterone is within normal levels?

>>42702094
You look like Krist Novoselic

>>42702892
I just spend way too much time here

I put on my personas and convince myself that I'm having a good time

I'm sad and empty on the inside. No amount of money or Japanese supercars seem to fill the void

>>42702094
This UGLY SON OF A BITCH is banging hot 10/10 Brazilian girls and basically you are FUCKING STUPID

>try to reset my sleep schedule
>end up falling asleep at noon and fucking it up even further
J U S T

>>42702966
Thought I could give it some effort to see what deprivanon is really struggling with, but I see now.
Tip: None of the alleged possessions carry the tag "supercar".

I really need to vent laddos, this has been stuck on my mind all day.

>go for cgbp 5kg PR
>gym PT asks if I need a spot
>didn't really want one but said yes because I know he was just being kind
>he invites someone else over to help spot
(Both of them are on either end of the bar)
>bar explodes off my chest and gets a little stuck near lock out
I know full well I could have grinded this out BTW, its not too uncommon for me
>that random guy slightly touches the bar, effectively completing the lockout for me

This isn't fair. Now I'll never know if I can bench that amount!!!

>>42703031
https://youtu.be/eSw92CCHraA

>>42702919

I don't know what the interaction between cortisol and testosterone looks like, but I know cortisol does more than that.

Estrogen can be high with in-range testosterone, but not normally. Being fat can lower your testosterone quite a bit, though, since the estrogen is created in fat cells, and the body will reduce testosterone production to compensate.

Turns out getting older was a massive meme and wasn't worth it

>>42703148
plz tell me how to stop growing up

>>42703144
Seems most likely the reason I have these symptoms/struggles is cortisol from uni and life stress, then.
Probably true for most people, tho. Get a healthy and consistent body and lifestyle before worrying about test/est levels impacting health and strength gains (you being one exception, presumably).

Good night man.

>>42703244
Don't move out, play as many video games as you want, eat whatever your parents cook you.

Unfortunately your parents may die and when that happens you have to go too because nobody will care for you anymore

>>42703244
drop a 500 lb barbell on ur neck

>>42703258

Yep. Good night, buddy. Sleep well.

>>42703042
If it was that easy just do it again next time you go the gym

Why do I have strong triceps but they never get pump?

My CGBP and Normal bench are identical in strength, and I always get chest pump but I never get tricep pump.

Also should you push your knees out when benching? I've been told they collapse in, but I was told that a year ago, I just think they still do but I don't know for sure.

>>42703662
If you push your knees/turn your feet out, you can flex your glutes and get better leg drive.

>>42703711
so that's why he said it. not too sure about turning feet out cause that really strong manlet in the OP said that turning your heels away from the bench helps keep your ass on the bench and that to me helps push hard with the legs without my butt reaching off the binch

>>42703757
Depends on how big your arch is and how far back you bring your legs too. I never have any problems with my ass going off the bench and I bench with my knees out and my feet extremely turned out.

>>42703779
I don't know which fat manlet to listen to now

>>42702239
>cutting
>gf sends nudes
>end up masturbating twice
>go to sleep hard anyway

Guess I'm okay then.

>>42703844
Share gf nudes

>>42702736
Show me those titties and I'll give you a small load.

>>42703882
My titties are for large loads only

>>42703880
That would not be appropriate, anon.

>>42703913
Don't be selfish, what is she? 12?

>>42703924
No, anon, she's mine.

>>42703957
Then I am, banning, you from, plg

>tfw I still have my ex's nudes and she's a bitch so I might consider posting them if this wasn't a blue board

>>42703984
Imgur album

>>42703984
Just do it you fag

>>42703987
>>42703990
What's the point of asking for some random girl's nudes when you can just go look at porn of hotter girls anytime?

>>42703974
Don't make fun of my correct punctuation or I won't let you reply to my posts.

>>42704008
I won't rest until I have seen everyone naked

>>42704008
I'm just curious. Already fapped.

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>>42703790

>>42704092
Post nudes

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>>42704092

>>42703984

Post them on a orange board and link us the thread

>>42703984
Bottom right of the web page you can change the theme to orange

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>>42704092

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>>42703990

tl;dr is it okay to didly with weightlifting shoes?

Not proper /plg/ but seems like good enough question. grabbed up some weightlifting shoes this week (adidas leistung, for some reason someone sold them new for cheaper than any other shoe) and figured i might as well deadlift in them just to see how it went...

felt a crazy amount better than barefoot. the whole "press the floor away" stuff that gets thrown around i never got, but now all of a sudden it felt exactly like that without even thinking about it. is there any reason to not just keep deadlifting with weightlifting shoes on?

>>42704337
The only reason not to is that it creates an unnecessary deficit. If you don't really care about competing and it's more comfortable then go for it.

>>42704337
I've been deadlifting in my adipowers for the past month because I got lazy about taking them off. I feel like I'm getting a lot more drive from my quads off the floor than I ever used to and my glutes and hamstrings take over quite comfortably at the knee.
If it's working for you as well as it's working for me, why fix what isn't broken? we'll probably never be elite anyways

Form check on squat pls

https://youtu.be/52a6sAcMIGw

>>42705108
Pretty great for the stance you're using. If I had to nitpick maybe your spine is a little hyperextended but it's almost definitely not a problem at all. Sheiko would say your knees track over your toes too much, but that could be fine depending on your goals.

What to do instead of dips for Sheiko? Dips fuck my shoulders but good.

Was considering the chest press machine. Lighter chest-triceps work with a different ROM/angle than standard bench, seems like a fair replacement.

>>42705517
Dip machine works, I always did dumbbell chest press. It was between DB press and neutral grip DB press for me because I didn't have any glaring weakness on bench so I just targeted the prime movers with a lighter exercise which put less stress on my joints than let's say CGBP.

>>42705549
That last sentence was basically my thought process as well. Fanks lad.

>>42705568
For what it's worth on my second run through I replaced all the bench accessory work with tricep work and all the GMs/lunges with quad work, split squats on squat days and front squats on DL days. Fucked up my knees a little bit but it did magic for my squat, quads were a major weakness for me.

>>42705599
Sounds terrible, I hate quad-targeted work.
Though my quads make up like a full third of my BW so I'm lucky enough to not need it.

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Some more 85% doubles, moving alright i guess.

Don't want to put more weight on as i still feel super unstable. 2 weeks left to go on #31 probably do a skills test then start again afterwards.

>>42705623
I dreaded it but I kept the reps on front squats like 1 or 2 reps lower than what sheiko would have prescribed for that weight %. 5x5 at 70% is around the difficulty I did them at because I really couldn't be fucked putting effort into any kind of exercise after bench AND 2 deadlift variations. I went fairly hard on the split squats though, usually RPE9-9.5 by the last sets.

>>42705636
That old guy has paraplegic tier legs

>>42702631
I have this to some extent

You need to concentrate hard on sleep hygiene hard. Like avoid all electronics for at the very least an hour before bed and stuff.

I don't play any video games on a work night at all otherwise it stimulates my brain too much

>>42705636

>$80 knee sleeves
>$20 belt

When will you fucking learn?

Week out from my meet and I feel weak s fuck. Wtf is going on. Scared this will happen on the day

>>42706030
shut the fuck up raffy

>>42706030
Would like to get a new belt, and maybe wrist wraps but severely lacking if funds currently. My belt is basically a floppy noodle lol

>>42706497
You can buy a $50 belt and like $10 wrist wraps. If you can't afford to spend $60 how do you even eat?

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pretty DYEL, considering joining my school powerlifting team. Should I do it? Will it help me finally hit lmao 1/2/3/4 for reps?

Currently only lift for aesthetics, bench and diddly are ok, but my squat is absolute dogshit. Been lifting pretty consistently for about a year and a half now.

benching 185 for reps, deadlift 265 for reps, and squat 115 for reps.

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>>42706685
>115 squat

Also the fact that you use the phrases "for reps" instead of stating a concrete rep max and also "lifting for aesthetics" means you've spent too much time on the internet and not enough of that time was spent reading books written by people who aren't retarded.

>>42706140
Ok so I could barely hit my planned dl opener for a double even though it shouldn't have been too bad

Can someone tell me itll be ok

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>>42706711
I don't count reps or sets brah. I just lift for the pump.

I have arnolds bodybuilding encyclopedia, but I don't actually read it, I just look at the pictures. (no homo)

>>42706722
Your opener is a weight you should be able to hit on your very worst day. Considering you're a week out, just hit your openers, do some light RPE 7 or less work and then rest for like 3-4 days pre-meet. You should be okay unless you have some serious recovery issues.

>>42706741
Arnold took anything and everything he could to get as much mass as he could and would still get BTFO on today's stage next to competitors who get wasted weekly. Anyway, you're doing pretty much everything wrong so if you wanna keep lifting for fun a slowly build some okay size go for it, I wouldn't join any PL clubs unless you're willing to pretty change what you're doing extremely dramatically. At the very least you should warm up to a top set for the day and try to beat it the next week on all the big exercises. After you hit your top set you can just drop the weight by like 5% and pump all you want.

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hit a big pr today boys 162.5kg squatto 74kg bw. 4 plate is soon right?

>>42706790
Mirin lad, good job.

>>42706741
>I don't count reps or sets brah. I just lift for the pump.
i unironicly do this with every accessory

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>>42706842
fuarkk my nigga

>>42706140
>>42706722

It's normal to feel shit a week out. It's not normal to be failing. Plan to lower your openers, you've always got up to 5 min before lift off to change openers if you're back to normal on the day and warm ups are moving well.

>>42706741
>>42706842
shoo shoo dyel shitters

>>42707134
200lbs at 5'6 does that sound dyel to you

im fucking jacked breh

>>42707155
We're on /plg/, for all I know you look like fat retard.

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RTS Manual link: https://expirebox.com/download/4d594938bab2173a9e3ccd2568a22925.html

>>42707176
I'm 5'8" and 99kg, probably looks like me but smaller, and less ruggedly handsome.

>>42707444
Or maybe his nipples touch his thighs when he sits down.

>>42707518
So you have seen me squat?

>>42707560
Actually no

>>42707444
post pic of body

>>42702094
is that the guy from that thread where he complains about how he doesn't get any girls even though he's "a solid 8/10"?

>>42707324

thanks you

>>42703984
You can keep your pictures of trappy, Sean. We don't need to see them again

>>42707734
Thank Paul for his service right now

>>42704092
lmao

>>42706685
plz be kg or a 30 kg woman

>>42707565
instagram /p/BYY5LfgFreI/

>>42707924
Why don't you pause your benching?

>>42707924
you need to lose some weight

>>42702094

thank you Paul but you still suck on CS GO

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>>42707924
THESE FAT MIDGETS TRIPPING
REEEEEEEEEEEEEEEEEEadfa

>>42706683
Lots of oats and milk,

>>42707947
I've got shoulder AIDS again at the mo, I won't be competing again this year and I've got 2ct pauses another day anyway.

Reminder you have already lived the best time of your life.

>>42708090
Lol maybe you have but my life has just begun

>>42706497
Just take the belt off then. That shitty Valeo belt does nothing and just makes you look like a faggot

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Someone recommend me a good 9 week program for a meet coming up for intermediate tier lifters

>>42708090
>tfw just turned 26 recently
>feeling better/stronger than ever
>still feel kind of old
Whelp, at least I've still got 10ish years of quality lifting ahead of me.

>>42708233
There are dudes at my gym aged 50+ still dead lifting 260kg to 300kg

You've got a lot more than 10 years left

>>42708250
That's good to know cause I'll probably be 50 by the time I dl 300kg with the rate I'm progressing kek.

regardring c6w, is resting between reps allowed on the MR10 set?

>>42708319
I believe resting in between reps is called "more than one set".

>>42708331
no i mean you do a rep, go back up wait a couple of sec longer than usual without racking the weight

>>42704700
yea this is exactly it. Normally my form LOOKS okay, but it doesn't feel all that great and seems like my legs aren't doing anything. suddenly it felt exactly like a leg press which is pretty comfy for me. also i should've picked up proper shoes sooner, because my squat doesnt just feel like its breaking my back. now i just need to not have a laughable bench

now back to fixing my terrible grip strength. is there such a thing like getting used to hook? I tried getting used to it by doing it in warm up sets, but then by the time i got to heavy my thumbs felt so shit i just double overhanded. should i just soak it up for heavies only?

>>42708231
Pls respond

>>42708426
RTS Generalised Intermediate

>>42708377
>there such a thing like getting used to hook? I tried getting used to it by doing it in warm up sets, but then by the time i got to heavy my thumbs felt so shit i just double overhanded. should i just soak it up for heavies only?
youre hookgripping wrong

unless you have a bar where the collars dont rotate or if youre pulling a really heavy weight for 10 reps or something it shouldnt hurt at all

>>42708231
>ABxABxx
A:
Squat
Bench
+accessories(tris, delts,chest)
B:
Deadlift/Barbell row
+accessories(Chinups, db row, curls)

5 week volume phase:
start at 5x5 @75% / 3x10 @70%
add weight weekly

1 deload week
3x3 @80%

2week heavy phase
5x1 @95% / 3x2 @90%
add 5% for the second week and remove couple sets.
lessen accessory work

1 week taper for comp like ABxxxCx (c for comp)
just do some doubles. Nothing too bad.

>>42708426
A
Squat
Bench
Row
Accessories

B
Deadlift
Close grip Bench
Accessories

C
Squat
Bench
Chinups
Accessories

Do 4x5 for squats at 70%, bench do 5x5 at 70%, 3x10 close grip, and 5x3 at 80%. Deadlift do 8 doubles at 80%.

Do this for 4 weeks, adding 5-10 lbs per lift each week.

Deload week 5 of 3x5s at 70%

Then week 6 work up to a top triple on squat and bench, and deadlift. Week 7 top double. Week 8 hit your estimated openers or seconds. Week 9 do what you need to.

>>42708502
i have a bar where the collars don't rotate. couldnt find anything olympic for a price i could afford, so for the time being i'm on a 30mm

>>42708555
Mixed grip or straps are your only viable options. Not being able to DOH your max is not "terrible grip", it might even be very good grip, however trying to DOH your deadlift 1rm is retarded and infeasible. As for hook grip, you're never going to be able to hook grip with the bar you're using. Anything except mixed grip or straps is retarded and will impair your training and progress.

>>42708518
>>42708547

>that pussy pressing frequency
>rowing on same day as deadlift

shitty desu

upper body relaying to much on assistance to get good

also 5x5 75% muuh add weight weekly

what about using RPE instead

>>42708589
Rpe is worthless for intermediates

It's only good for make believing that you could have doubled a Max effort lift by claiming it was a 9 rpe because the bar speed wasn't too bad

Not adding weight to the bar every week makes you a big pussy. Even as an advanced lifter I use basic linear periodization in my programming for volume blocks

>>42708622

>advanced lifter

Isley? Fil? Screamer? Virtus?

No?

ohhh... I bet you advanced too...

RPE is great and we not talking here max effort but training smart

>>42708589
>>that pussy pressing frequency
shut up lanklet
also you don't DL and row at the same day. The '/' means you alternate

>>42708319
>>42708344
That's fine, just don't wait more than like 10 seconds. The MR10 will be pretty hard, given 80% is about an 8 RM.

>>42708622
Starting out at 5x5 @ 70% and then 4 weeks later grinding out 5x5 @ 75-80% isn't exactly progress. Also if an intermediate can put up a single with decent speed today, it means they can probably hit it for a double the next session.

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>>42708649

>not benching and ohping on same day
also I basically took 2 hours advanced crossfit classes today and still have workout to do

>>42708675
sorry I count ohp as an assistance

>>42708648
Training smart is code word for training like a giant pussy

Sometimes you just have to put weight on the bar

>>42708690

so you basically go pedal to the floor and rpe 10 each est?

>>42708667
Are you completely ignoring the concept of gaining muscle and getting stronger?

Intermediates should be able to put weight on to the bar for their Vol sets every single week

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Is the version of Texas Method from pic related good, or is there a better one?

What if I want more bicep focused assistance?

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>>42708709

EVERY SINGLE SET GODDAMNIT

>>42708709
Which is what I said. The first part was directed at you, seeing as your so called "advanced" status would exclude you from the subset of people who can manage to sustain linear progression.

>>42708701
I work up to a daily single most days, and then I do two to four sets of back off volume. I add weight to the the back off volume in waves every month and reduce the number of reps per set as I feel necessary.

>>42708712
This picture is the shittiest meme on /fit/. Half of these routines have books or at least some kind of documentation that you're supposed to read and the other half are trash.

>>42708725
Everybody can sustain linear periodization in blocks. You just can't run it indefinitely like a beginner can

>>42708743
That's what I said. You're not actually progressing. Just starting at a weight you can really easily do 5x5 with and ending at a weight you can hit for 5x5 with some difficulty. You could have also just started the first week with the more difficult weight and failed the next week immediately, hence why it's not linear progression. There's no difference between starting with 70% or the bar, it's not progression if you're not hitting challenging weights, it's just periodization, which means nobody is a pussy for training maximally every week, you're just a pussy for starting easy so you can pretend you're doing linear progression.

>>42708622
>worthless

Yes let's create a false dichotomy and throw the baby out with the bath water.

Even if you don't use rpe to autoregulate the load, providing an intermediate lifter with an RPE range for where their sets should fall can be really helpful.

>>42708782
intermediates can still have a hard time estimating RPE tho

>>42708768
I pity your lack of understanding of strength training

I'm assuming that you have beginner or intermediate stats

>>42708805
>ad hominem

I accept your concession.

mfw I found Izzys program with slight modification bettter than SS

RPE BABY

>>42708798
So because something's difficult to use, rather than implement it to a lesser degree and build skill with it, you'd discard it completely?

Think long term. If you lose say 10% of your potential gains over a cycle by using RPE to select the weight instead of percentages, has the cycle been a failure? No. Because you've spent time developing a skill you'll use through the rest of your lifting 'career'.

>>42708861
I don't think he's going to let go of the ideas that make him feel superior that easily but I admire your effort.

Pls halp.

Just bought SBD wrist wraps. Is there a specific for the left and right or can I just use whichever hand I want? Knee sleeves specifically states left and right but nothing to see on wrist wraps.

Had truble wrapping symetriaclly until I just switched the wraps but am I doing something wrong

>>42708896

>cares knee sleeves are right or left
>same with wrist wraps

sorry to tell you but you are autist

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Can someone help me fix my shoulder. As you can see during squat, my left elbow is jacked up compared to my right.

No pain, can do dislocates comfortably with a PVC pipe, no problems benching. pls help

https://www.youtube.com/watch?v=7tsa7oniMjk

>>42708908

>no pain, no nothing
>bench is still elbows p much in line and ohp prob too

why the fuck you care

>>42708908
Try narrowing your grip width, focusing on keeping your upper back tight or putting the bar in the groove of your rear delts instead of having it too low/high and supporting it with your arms. That's what I did when both my elbows were out.

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>>42708945
Because it's making the bar tilt in the hole And my right elbow ache a bit on warmups. I think it's only a matter of time until it starts to get painful.

>>42708984
My grip is already super narrow, my thumbs are next to the smooth. Maybe widening it a little might help.

>>42708998
No idea, I use 1.5x shoulder width if it helps. Candito had a similar problem but I'm pretty sure all he did was focus on keeping his elbow down.

I hope you guys don't mind me bothering the thread with a newbie question. Just want to get clarification on bracing before I lift today.


What I do currently:
>Take as much air in through my belly up to chest.
>Squeeze my abs, sides, and back around this air.
>Hold the breath against the close of my throat as I squat.
>Let air out at top

I still feel like I lose tightness whenever air comes out which makes me kinda rebrace before next rep.

>>42709016
You take a new breath at the top of each rep and get tight for the next one, yes.

>>42708812
What modifications did you make?

>>42709027
Is it normal to get a huge head rush? I see white sparkles and feel woozy on some reps

>>42708998

its how narrow they're problem, widen it a bit

usually biacromical bench girp/a little bit narrower

Im getting lat doms from deadlifting

am I doing something wrong

>>42709053
Nah, that's what happens when you breathe too much and push your breath out too hard without exhaling. Try it standing up with no weight to achieve almost the same effect. You want to get tight, not try really really hard to make your face red. You'll figure it out eventually.

>>42709085
Makes sense. Should I drop the weight down and build back up with focusing more on proper bracing? I'm still just a begginer and not squatting much. I did 2plate for 2 reps because the trainer at the gym told me to stop messing with light weights and actually push myself. My normal work sets right now is just 205lb. Doing SS.

>>42709029

for mine a lot desu, I just like 3-6 reps or other rep range at @9 idea and upping, staying on it or downing depending on total reps in workout

for me atm its

monday

squat - from the bridge
ohp 3x 3-6@9
cgbp 3x6-9@9
pendlay rows 3x 3-6@9
pullups - just total of 30, they're my weakest side

wed

deadlift - from bridge
comp bench 1ct paused first rep - 3x 3-6 @9
currently doing HSPU but might put in other vertical barbell press variation
dumbell rows - 3x 8-12 @9
chinups - total of 40

for pressing and pendlay I just

3x 3-6 @9

below 9 reps at @9 going down 2.5kg
10-14 reps at @9 staying with this weight
15-18 reps at @9 upping 2.5kg

6-9 @9

below 18 @9 dropping 2.5kg
19-23 @9 staying
24-27 @9 upping 2.5kg

Im going to right it for duration of whole bridge training cycle (8 weeks) and see how my squat/dl progressed or stalled. I dont really care that much atm about them as Im focused on bringing my upper back, and for now its all going up nicley

>>42708861
RPE is nearly useless for intermediates. They have little concept of what they're feeling in terms of bar speed and fatigue. They need progressive overload, not personal introspection.

>>42709145

fri is same as monday, and on wed after comp bench I do squats from bridge too

>>42709144
Don't drop the weight, trainer was right. Just focus on pushing air into your core rather than into your head.

>>42709158
Got it. Thank you so much.

How much protons should i eat

>>42709146
I was thinking about this. Like all it really takes is for a kid to skip breakfast or have a bad nights sleep and suddenly his 100kg bench is RPE 10.

>>42709175
3

>>42709183
i mean like 1g per pound of bw, leam mass, etc?

>>42709199
Three.

>>42709199
3 pounds per day

>>42709199
One gram per kg of bodyweight is ample.

>>42709175
I dont count protons and I'm a dyel so dont listen to me

>>42709199
General recommendation is ~1g/kg bw. If you're on a cut it helps to bump it up a bit though.

>>42709293

1g - 1kg bw is p small desu

I eat like 1.7g - 2.2g per day

>>42709386

fuk i meant kg

I eat like 170-220g per day

anyone here make good squat gains with 1x/week frequency

>>42709386
That's nothing, I eat 3 proteions

>>42709293
Eric helms has said about .8g per lb of bodyweight and 1 gram per lb if youre a pre contest bodybuilder

>>42709386
And you have so much strength to show for all that extra protein, don't you.

>>42709436
0.8g per lb of lean mass is the typical upper limit agreed upon in the literature. 1g/kg bw is too low unless you're very fat.

>>42709436

what did he mean by this

Does anyone have experience training with lots of heavy doubles? I'll do warm up sets first and then do 5x2 of 90-95% my max. I haven't seen anyone advocate it before, but I'm making lots of progress.

Is there a negative to this?

>>42709537

lifting heavy might result in getting stronger

better stop this shit

>>42709175
1.5-2 g per kg lean body mass. Upper range or more if you're cutting, anywhere in the range if not should suffice.
>>42709016
You can also let some air out when you're past the sticking point, but never more than about half of what you're holding.

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>mfw I find out I still have food left

>>42709145
>3x 3-6 @9
>below 9 reps at @9 going down 2.5kg
>10-14 reps at @9 staying with this weight
>15-18 reps at @9 upping 2.5kg
>6-9 @9
>below 18 @9 dropping 2.5kg
>19-23 @9 staying
>24-27 @9 upping 2.5kg
wut does this mean

>>42709627

you depend your weight progress on total reps done in a workout rather than doing strict 3x3 or 5x5 and than progressing

>>42709537
Hepburn eventually ends up with something similar, except it's 8 sets. My modified version of hepburn has me doing 90+% for 3/4 lifts for 6 sets of 2-3. The fatigue can build up kinda quick depending on your frequency and rest periods, as well as your rate of progression.

>>42709675
dayum das actually smart

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>ran out of meat
>ran out of peanut butter
>mfw

Time to drink like five scoops of protein powder over the course of the day.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42709809
just drink a half gallon of milk bro

>>42709158
Just got back from the gym and you helped a lot. I was definitely breathing into my head. I did what you said and for the first time I felt my abs/obliques actually working. Thank you.

Someone post spotoshot programming

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>>42709809
>WAWTT
pic related, slingshot and deadlift

>WAWET
No clue yet, didn't eat anything yet

>WAWLTT
SOAD

>WAWFT
Pretty happy, accepted into try outs for my university's PL team. Gonna smesh.

>>42709146
>They need progressive overload, not personal introspection.

They're not mutually exclusive

>>42709927
Intermediates are like 30 year old basement virgins. Always full of excuses for not lifting heavy and consistent.

i find myself in the situation described by >>42709146

i feel completely unable to gauge at what RPE i am at any given set. i can only tell if a set was easy or hard but no way i can tell how many reps (or even half reps) i would still be able to manage.

>>42710175
I'm pretty decent with RPE for bench and deadlift, but squat is always a shitshow

Why do I get brief terrible headaches when I The Press™ heavy, and on no other lift? They hurt real bad and last like ten seconds, peaking right after I rack the bar. I never get headaches outside the gym unless I'm withdrawing from caffeine. Do I need to worry about it? Anything I can do to stop it?

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Is this acceptable depth for training? I did 120x5 for Texas method on intensity day but the depth looks so lacking im wondering if I should consider it a fail and either try the same weight next week or deload. Or switch to 2x3

>>42710437
That's pretty good depth mang

>>42710437
Depth is basically perfect, maybe just a touch high

Man having to shit is really the worst for squats/deadlifts.
Completely destroys focus as you permantly have to take care that you don't shit your pants kek.

>>42710567
Always take a pre lift shit. Don't learn that lesson the hard way.

>>42710437
That'll do pig. White lights from me.

lads got 5 reps with 225lb on bench with my pinky on the ring i usually do pointer finger on the ring and got 3 should i stick with the closer grip?

>>42710586
Yeah, had to be a mid lift shit now

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https://www.instagram.com/lydiavalentin/?hl=en

Have you guys seen her story? Shes so cuteeee.

>>42702239
>I'm a fatty
I figured out why you feel like shit and your dick don't work.

I mean when your proportions are fucked it's kind of entirely possible to be weaker at deadlifts than squats right?

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>tfw the state is currently preventing me from expressing my will to its fullest and therefore not expressing its duty as a collective vessel to further the interests and will of its constituents and I am morally obligated to leave the state and create my own so as to best express my will but the monopoly on force the state holds and lack of similar minded individuals who share wills close to mine prevent me from doing such so I shall remain as a slave to the wills of those leading the state as opposed to having my own will expressed by a government by which I voluntarily associate with as a means to further my interests in ways that I may not do individually

>>42710788
>buhu I can't live off other people's earnings

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>>42710807
>what did he mean by this

all of my dreams are coming true guys

https://www.newsmax.com/Newsfront/dhs-antifa-anti-fascist-domestic-terrorism/2017/09/01/id/811109/

>>42710775
yes

>>42710881
Technically they haven't been officially classified yet. Hopefully they do

>>42710775
Yeah but it's pretty atypical, and usually only found at upper levels with higher weightclasses or with long-term Rippetoe acolytes. I'd bet money it's more a technical issue than an anatomical one.

>>42710869
he implies you are mad that you can't live off NEETBUX which is kinda stupid cuz you're self proclaimed nazi
>>42710881
even the one with the letters R and K?

how hard is c6w first squat day supposed to be

did i overestimate my max

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>>42710926
>self proclaimed nazi

since when? pic related

>>42710455
>>42710469
>>42710600
Alright dudes. I will not beat myself up over it. Will change to 2x3 though. Set was hard.

>>42702094
Any of you bois tried the Hepburn method?

>>42711025
I did it for bench when I did GDElifting

it works aight

Got 1 rep instead of 3 on my 1x3 Deadlift on texas method. Weight was 10kg off my max. Do I deload or just progress with singles?

Also I love deadlifts too much to train them same day as intensity squats. Any program recommendation that doesn't put them on the same day. Also for someone who thinks they're soon gonna have to switch from weekly progression relatively soon.

>Individuals being biological entities are born with "The Will to Power"
>This meaning they wish to express their will upon the world to its fullest and accomplish whatever goals and ideals they have set
>In the state of nature as described by Hobbes an individual is limited in how he may express his will solely based upon his physical prowess
>even then no mortal is so powerful that he may express all of his will without backlash
>thus likeminded individuals will rationally come together to make a collective entity that is more effective at expressing their will
>perhaps the early goals of collective organizations was to better odds of survival in basic hunter gatherer tribes, but as culture expands and changes so do the reasons people associate for
>the state acts as an extension of the individual so that they may express their will to the fullest potential humanly possible
>if humans were omnipotent there would be no need for that state as if you wanted anything in the world you could generate it for yourself, wealth, health, companionship, ect.. could all be spontaneously generated therefor one could freely express their will without any limitations
>limited as we are in our ability to express our wills individually we collectivize to achieve commonly held goals that we may not individually achieve
>thus the state should be based upon consent of the ruled in the pursuit of common goals justifying the existence of a one party state with cultural and ideological uniformity as elsewise if you do not agree with the goals of the state and this the collective will of the state you are a mere slave to another individuals will and are morally obligated to leave that state
>therefore the idealized state is a justified entity to further the wills of those it represents

negate this

>>42710988
Decently hard

>>42711020
You adjust VD already?

>>42711025
Yes. Very enjoyable, gains are good so far. Had to drop ohp for slingshot bench though, elbow couldn't handle it.

>>42711079
Your state is subordinate to my state so you can suck my balls or I'll kill you, as is my will.

>>42711121
No, haven't made any adjustments. Using the troubleshooting list of common issues for TM I'd rate VD hard and ID Very hard; which it says means I'm nearing end of current progression. What would you suggest?

>>42711079
>negate this
I can't. What's your will you wish impose on this world, Panzer? I want to attain health, beauty, wealth, and social relations, for I believe them to provide me a fulfilling life.

>>42711124
I mean sure go ahead and attempt, expect the same in return

being a moral relativist I would say that no one side is inherently right or wrong and that might makes right

>>42710788
When and where will you establish your micronation?

>>42711149
>being a moral relativist
disgusting

>>42711149
>might makes right

If this was what governed oly lifters you wouldn't like it very much

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>>42702094

I just started seeing someone who thinks I am not accomplishing enough with my life because this fitness and nutrition my passion and makes me happy.

How am I suppose to deal with this?

>>42711196
tell me where "good and evil" comes from other than arbitrary cultural standards that vary between individuals and cultures

pro tip

you cannot as there is no universal power which proclaims things are good or bad

you must simply take what you believe and hold it firm as what is right and seek to use that as the guiding principle by which you live your life

>>42711187
Dont I wish

>>42711145
the list of individual wills, I or really anyone posses is too expansive to have it be worth my time to write out

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>>42711013

>Yay free markets!
>The Government should control everything

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Blueshoes is jacked and is the king of fit.

>>42711242
Governments role is maintaining cultural and ideological uniformity and maintaining the sanctity of the free market by removing monopolies, making sure externalities are paid, ect...

its really not that hard to imagine a society in which the government has a large role in social issues and allows the free market to function normally

>>42711141
You're probably fine to switch rep schemes then

>>42711284
>removing monopolies, making sure externalities are paid
not really a free market anymore huh, am i rite natsoc?

>>42711336
I can't tell if this is an ironic response or a genuine ignorant response

I really hate postirony

>>42711346
it's just irony fishing (you)s

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>>42711357
have another friend

I am hungry :(

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>>42711421
cutting?
I'm having pic related

Is getting diabetes worth it?

I want to be like insulini

Squatted first time after almost one month on holidays, and snapped my back again during warmup, why life is so shit?

>>42711797
your fault

Is a gain of 5lbs per month for bench press acceptable?

>>42711829
Yes

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Today is the big day lads

>>42711890
don't fuck up

>>42711890
Okay that's it I'm doing steroids now

>>42711890
Congratulations boardie, proud of you

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>>42711890
what am i doing with my life?

>>42711346
was it you or some other trip that posted jordan peterson??

>>42711929
Not marrying a spic so she can get a green card thats for sure

>>42711932
>was it you or some other trip that posted jordan peterson??
No that's me and mystery anon

>>42711939
Uh and me too

Underscore is in on it

>>42711920
Thx bby much love

>>42711897
Literally why

>>42711896
Noted

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Lifting on a Friday night as we speak.

For a fat fuck that can't do a single chin up, I've been using the lat pull down machine and increasing weights. The plan is to slowly match my very own 100kg.

Is this comparable and good practice for chin ups?

Newfag, pls don't bully.

>>42711890
Congratulations. I hope taking her virginity on your wedding night is magical

>first time in my life used chalk
>overhand gripped with ez 160kg deadlift
Holy fuck this shit is fucking magic.

>>42702094
>>42712105
>>42712105
>>42712105

>>42712016
I don't think lat pulldown would have much carryover to chins. Does your gym have an assisted pull up/chin up machine? That would be way better.

>>42711079
>Individuals being biological entities are born with "The Will to Power"

Haha okay Friedrich

I lift at my school's campus gym and am taking summer off, won't be back in the gym for 24 days. I have a really cheap bench and 100 lbs of weights at home. I expect a slight initial drop in strength when I return, that's no big deal. Ive been doing all my lifts super slow and controlled with the 100 lbs to get some kind of training effect, will this negativity impact my explosiveness? It just feels like I'm training myself to be slower.

>>42707651
Just do heaps of volume and eat lost