/plg/

Failed my medical

Looks like I'll be living the NEET life baby

>>42776703
https://www.youtube.com/watch?v=QdTc2Gv52uI

>>42776703
Next bit of good advice: "Stop powerlifting".

>>42776721
Why's that

>>42776734
+1
unless you are actually good at it, which nobody here is

>>42776756
But I haven't really found anything quite as fun in life as lifting heaviest weights I possibly could

What else can I do

>>42776761
Martial arts looks fun i guess

>>42776703
Truly amazing results for a vegan natty.
Dedication + Proper nutrition + Time = That body

>>42776761
lift mediocre weights waaay more often

>>42776761
Do it until you have to start getting fat to get stronger, then just get yourself lean and do some powerbuilding/meme fun shit for the rest of your life

Have you guys seen clarence in jujimufus new vid. They attempt to pull a truck. Juji does it but clarence gives up after 2 pulls

This is why I value general strength way more than just the big three.

>https://www.youtube.com/watch?v=diwy8SPY72I
about 5:40 if youre curious

>>42776894
>*tips*

Lads I'm looking to buy babby's first oly shoe so I can do deep, clean highbar squats without pain and buttwink. I don't mind a heel on the larger side because right now my squat looks pretty good and feels comfy with my heels on a couple of 20kg plates. Any suggestions?

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Thoughts on the Renaissance Periodization powerlifting templates?
Anyone looked at them/used them?
Thoughts/results?

(you can probably find them in the /fit/ volafile chatroom if you want to take a look)

>>42776894
If you look at their techniques you can tell Juji has done shit like this before while Clarence doesn't seem to understand how he should pull it

>>42776924
how much do you want to spend?

>>42776739
Heart and eye sight primarily. I'll appeal and get reviewed by more specialist doctors as the heart thing is no longer really an issue.

Not sure about my eye sight though, my right eye was fine, my left eye failed by .5 or something ridiculously low like that.

>>42776959
As little as possible because I don't even know if I'll squat with them in the long term. I'm looking at powerlifts right now but obviously I'm not gonna buy something that's complete trash and I won't even use it, so I'd be okay with spending more if there's a good reason to.

>>42776975
Take a look at these, they're prettty cheap, but good quality.

https://www.amazon.co.uk/Do-Win-weightlifting-shoes-Power-White/dp/B009M2HZNM

>>42776894
retarded youtube tier comment kys

>>42776986
Ausfag btw, so no amazon-only products. Those are only 3 buck less than these and
as an added bonus these aren't a gook off-brand.

https://www.roguefitness.com/adidas-powerlift-3-mens-solid-gray-night-metallic-bright-yellow

>>42776894
How do you train "General" strength

>>42776894
All those guys except Clarence are on steroids though

>>42777001
Adidas Powerlift is alright, but I've heard many people say the sole does compress under heavy loads.

>>42777003
Low specificity, high exercise variation, scrap peaking cycles and do more hypertrophy training.

>>42776991
its true though imagine being able to squat 600 but you cant lift some log overhead
>bbbut muh total

>>42777003
by not only focusing on the big three

>>42777003
More back work, overhead work and carries probably

>>42777014
Is there any particular version numbers I should stay away from? I've seen posts here about people complaining that some newer oly shoes are shit.

Can I use clogs for squatting

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>>42777034
>he doesn't squat in high heels

>>42777025
If you splurg on romaleos, go for the 2's and not the 3's. the 3's are slightly worse, although the are nicer to look at.
Other than that I don't really know. I bought mine a couple of years ago and haven't really kept up with the new releases.

Does this sound good to you guys:

Hypertrophy + bulking --> strength+ maintenance --> hypertrophy and strength maintenance + cutting

2 months --> 2 months --> 1 month

>>42777056
list strength levels

>>42777056
What's 'strength maintenance'?
I would just do a one month hypertrophy block while cutting

>>42776732
>straps

>>42777064
Bench: 125kg
Squat: 178.5kg
DL: to my great shame, 155kg
Be: 84kg

If it's relevant, I can do pull ups with +35kg for a 5RM.

>>42777075
you don't squat low enough or your can't deadlift correctly

>>42777056
No. 1 month is far too short of a cut and you'll lose like 5lbs, maybe 10 if you're ok with losing a bit of muscle, hardly a productive way to get lean. If your goal is to gain weight over time with small deficits to take care of the excess fat and you're gaining 1-2lbs during the bulking phase like Israetel recommends then disregard this advice and go for it, but make sure you're lean first.

I'm assuming you've taken Israetel's cutting strategy and reversed it so that you're spending 8-12 weeks in a bulk, 8 weeks on maintenance and 4 weeks on a cut instead of 4 weeks on a bulk, 8 weeks maintenance and 8-12 cutting.

>>42776721
Get laser surgery, nigga.

https://youtu.be/diwy8SPY72I

9:20

TO WHOEVER WAS ASKING ABOUT WHAT CLARENCE WEARS AROUND HIS KNEES

>>42776806
This.
But instead try different types of development, now that you've achieved maximum power, start doing yoga and achieve maximum flexibility and locus of control over your fine motor skills. Start doing HIIT and cardio and achieve speed and endurance. Don't view brute strength as the end all be all of athletic achievement, view it as part of a trifecta
>strength/power
>endurance/speed
>control/flexibility

>>42777054
https://www.rogueapo.com/adidas-adipower-weightlifting-shoes-black-scarlet-gray-metallic

I found these for the same price as adipowers on ebay. Seems too cheap to be true when all the other models are well over 200 buck. Are these a legit older model or some weird knockoff bullshit?

>>42777012
I'm tired of this meme.

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>>42777211
Really makes me think sometimes

>>42777071
>340 kg

Any decent program that doesnt neglect Military presses or even have the same ratio of MP to bench?

>>42777348
SS starting strength by Markusz Rippedhistoe

>>42777185
Of course, but brute strength is currently what I enjoy the most and want to focus on. Speed and athletics are fun too, but I wanna do powerlifting until I'm satisfied.

>>42777070
Strength maintenance is not trying to get stronger but simply maintenance of existing strength. I thought it might be constructive to maintain hypertrophy and strength, at MV, for a month to get rid of cumulative fatigue

Also why is cutting on a hypertrophy block any good? You won't grow and you'll have tons of volume to recover from

>>42777366
>Also why is cutting on a hypertrophy block any good?
https://www.youtube.com/watch?v=ifNJ0pZpmx0

>>42777366
>maintain while cutting
>mv

Try finding your cutting MRV and then MAYBE you won't lose strength or muscle if your cut is slow.

>>42777096
I do deadlifts after squats on TM

C6W lads, for plugging in Cuckols' bench program are you just running it 3 times consecutively for every 2 of Candito's?

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ok lets get this shit going

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42777348
Jacked & tan 2.0

>>42777409
For the first two weeks I'm just gonna do one day of Nuckol's Bench instead of Candito's bench, since they both have 3x bench days.

After that I'll uh, improvise.

>>42777366
anecdotally higher %1rm goes to shit way way more than lower intensities does on a deficit for me, and you can tolerate more volume at lower percentages and still recover (and keeping volume high is the key to retaining muscle)

also >>42777378

>>42777434
>WAWTT
third day of c6w pretty easy so far
>WAWET
Chipotle and some ice cream later
>WAWLTT
some old Metallica
>WAWFT
pretty sore from the first day of squatting

>>42777434
>WAWTT
c6w&knuckols, second bench day
>WAWET
fuckton o' peanutbutter sandwiches. I started having a two of these between every planned meal and I'm just a constant black hole of hunger now
>WAWLTT
Thinking I'll go with Eurobeat for this training session
>WAWFT
Skipped lecture today. Planned to stay at home and study but I mostly just masturbated. So I feel very lazy.
Last semester I was better at getting to later lectures but now I feel like if it's scheduled later than 10AM I cba. 8AM lectures are my shit now. At least I have my sleep schedule relatively solid atm.

starting c6w's notorious second week today with squats

What am I in for guys

Is there a list anywhere of t2 exercises for GZCL?

>>42777531

Hell

>>42777568
>t2 bench assistance
Any exercise that ends in bench which doesn't start with "competition paused"

>t2 ohp
Any standing press except the one you just did

>t2 squat
Any exercise that ends in "squat" which doesn't start with "lowbar competition"
Also leg press

>t2 deadlift
Any exercise that ends in "deadlift" but has other words in the name.
Also an exercise with a two word name which rich piana would often yell at the start of his videos, however the two words would be separated by the word "fucking"

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>>42777600
weighted fucking hyperextension goddamnit

>>42777531
The second lower day looks fun.
>11 sets, assuming you get 10 reps

Got diagnosed with high blood pressure at 18

What do

>>42777614
good guess but no

squats 5x5@50% felt pretty good no back pain and discomfort, hopefully in a month I can go back to squatting normal weights again. What are you guys training today?

>>42777624
donate blood

>>42777674
explain the science behind this

>>42777680
Roiders do it go ask /fraud/. Might not work if your BP is caused by natural causes.

>>42777680
not that guy but if your hematocrit is elevated having some blood taken will lower it, that's why roiders do it

otherwise reduce sodium, do cardio? idk man i'm not a doctor

>>42777680
less blood, less pressure
>science

>>42776703
Is he getting bigger or is the image just stretched?

>>42777624
Same but I was 16 back then, now 23 and idgaf anymore. Doesn't cause any issues.

>>42777568
I started shilling gzcl aggressively today. It's already working. This will be huge on fit in a few weeks and I claim the credit for it. :)

>>42777743
Not if I shill renaissance periodisation harder.

>>42777743

Is it actually good though
BETTER THAN 531?

>>42777770
Mike Israetel's volume landmarks-based progression is GOAT for hypertrophy phases.

>>42777822
Yes anon, I agree. Let's shill together.

>>42777434
>>42777434
>WAWTT
Deadlift, hack squat and ham curls
>WAWET
Had a chicken stir fry before going to the gym, probably schnitzels with spinach and cheese after I get back home.

>WAWLTT
Death Grips.
I CLOSE MY EYES AND SEIZE IT
I CLENCH MY FIST AND BEAT IT
I LIGHT MY TORCH AND BURN IT
I AM THE BEAST I WORSHIP

>WAWFT
Procrastinating, in a way. Doing other productive things (gym, dishes&cleaning, reading) instead of working on my masters thesis.

>>42777796
Way better.

If you guys shill israetel hard enough, I'll do that next winter ;)

>>42777739
Stretched image. He is huge though

>>42777878
>shill
we do it for free anon

>>42777878
As soon as I found out he was buddies with CWS I knew there was no way his methods weren't great. I love that his writing explains both the theory and the practical application of the methods so you can learn with trial and error and then go back and understand the principles. That's my preferred way of learning things.

>>42777878
There's a youtube channel "revive stronger" or sth and he does interviews with bodybuilding dudes, often with Israetel. Watch those, the stuff he says just makes total sense.

>>42777889
So do I. English is not my first language, I didn't know the term implied otherwise.

>>42777932
You're using it right in the sense that nobody here uses it right. There's the meme context and the real context and nobody almost nobody uses shilling in the real context.

>>42777924
I know him and read the article that introduces mrv and so on. For this winter I'm hyped for J&T 2.0, but I already downloaded the cws&israetel book already and will read it. Next winter is another bulking phase and trying different programs is fun.

>>42777968
>the pdf I shilled twice has spread

Excellent.

>>42777976
Soon, everyone on /plg/ will pretty much be hooked on bodybuilding and maybe once a year run 2-3 months of strength blocks with a peak to test new maxes.
Looks like aesthetics are back on the menu, boys!

>>42777949
> tfw every word has a "real context" and a "meme context"

fuck this modern world

>>42777976
Proud of you!

>>42777348
Sheiko advanced large load

>>42778008
I unironically think peaking 1-2 times a year and alternating strength/hypertrophy blocks is the GOAT way to train. Peaking is overrated as fuck, a 1-2 week taper and max test at the end of a strength phase is the easiest and quickest way to get a decent idea of how your progression is going. Just run strength blocks with competition form instead of variations.

>>42776806
The only correct answer

>Strong but look good
>Not fat or so muscular as to look disgusting
>just an intense healthy hobby rather than a life consuming habit

>>42777624
Make lifestyle changes then consider meds.

>>42777742
Idiot.

>>42777452
>>42777389
>>42777378
Thanks chaps, you collectively answered my question amazingly. /plg/ truly is the last bastion

>>42778049
Yep yep, takes a few years for most people (including me) to realize that

>>42778049
>so muscular as to look disgusting
For a natty average joe this will NEVER happen. Even if you train with the express intent of looking like a mass freak contemporary bodybuilder, with perfect training/nutrition/recovery, you will never ever look "weird" even in the eyes of normies. You need either steroids, chad genes or both for that.

>>42778077
If you have chad genes no matter how big you get natty people will think you look good. If you're a weird incel even if you're 160lbs lean girls will think "ew that guy is gross he looks like he trains too much".

what's everyone's go to tfl stretch? i sit down all day and shit gets tight and squatting after work just aggravates it further, especially external rotation

I think I might have been benching wrong for years.

>start benching
>google some basic technique
>shoulder blades together
>tuck elbows
>butt on the bench
>realise after years of benching butt on the bench isnt a safety or technical cue
>its literally just to prevent excessive rom cheating
>i've been emphasising keeping enough weight on my butt that it doesnt lift
>shift weight entirely back to my shoulders
>butt still on bench but it's just in contact, not resting
>bench gains like never before

I suppose this is what happens when you learn the lifts by doing what you think they should look like and improving over time, never getting them assessed by a coach or experienced lifter

>deadlift has been on a nasty plateau
>decided to bite the bullet and do
>m-m-more volume
>eye balled a weight I could do for 10
>most painful set of my life
>added 10kg and do a set of 8
>added 10kg and did a set of 5
>added 10kg and did a set of 5
>added 10kg and did a set of 5
>ded

Deadlifts suck

>>42776924
adipower weightlifting shoe

>>42778133
I massage it with a tennis ball.

>>42776800
Its photoshopped tho

>>42778151
>10rm is 40kg under 5rm
>75% to 85% is a 10% difference
>almost a 400kg deadlift

This assumes you weren't that fatigued on the last set too. If it's a 7 rep max for you but you were fatigued suddenly your deadlift max is over 500kg.

Either that or you lied about trying hard on the set of 10 :^)

>>42778148
That's what leg drive is, anon, took me a while to figure it out too.

so boys got some questions about Jacked and Tan 2.0

Are these acceptable T2 exercises?

>Bench

CGBP

>OHP

Dumbell bench/Incline bench?

>Deadlift

Front Squat/Safety squat bar

>Back Squat

Romanian deadlift/Deficit deadlifts
Also how do I work out what weight to use for the T2?

>>42778151
Try a real program m8

>>42778206
yes

as for your second question, put weight on the bar, lift it 5 times and decide if it's a good weight for your 4x8 or whatever

>>42778206

Also would you do the Front Squat/Safety squat bar stuff on back squat or deadlift day? and switch the Romanian deadlift/Deficit deadlifts

My bench sucks ass compared to my other lifts, from best to worst my lifts are: squat, deadlift, ohp, bench. What program should I hop on to increase my bench and possibly OHP? I'm thinking candito atm

>>42778204
I meant to specify the last set was 5 singles but did not because who knows
And as well partially what I'm trying to express is that I have POOR deadlift conditioning cause I found every rep equally hard.

>>42778213
I don't know any

>>42778244
Everyone here is recommending candito's routine without the bench. Using cuckol's instead.

wish cuckols would fuck off with his constant emails

How strong do you need to be before considering hypertrophy strength peak blocks?

>>42778279
I'd argue the weaker you are the more you need it (((to a moderate degree)))

>>42778279
intermediate

>>42778267
>he didn't use a trash email

>third iced coffee gearing up for my main squat day

They've been feeling better in the last few weeks but I still fucking dread them most of the time, how do I get past this?

>>42778279
strong enough to lift a barbell

>>42778300
>iced coffee
fucking lad, excellent taste

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>>42777434

Ayyy lmao someone else did this for once.

>WAWTT

Rest day, but tomorrow is dumbbell curls, reverse grip ezbar curls, front squats, and lying single hamstring curls.

>WAWET

Whatever's in the fridge.

>WAWLTT

Biggie.

>WAWFT

Breddygud. Ordered some protein samples from True Nutrition last night. Got a call (and a message on a job board, and a LinkedIn connection) from a recruiter, which should open up some opportunities for me. Gonna get a haircut later, so I can look less like a goober.

Everything's coming up Milhouse.

>>42778279
Read the book nigga it's all in there.

>>42778300
When you stop dreading your squat days you stop pushing yourself

>>42777434
Squat and bench 5/3/1
Lot of iced coffee, some eggs with spinach, big ass pastrami sandwich after I lift
Fresh Fruit for Rotting Vegetables
Gotta shit

>>42778279
On the JTS youtube channel there's a video titled something like "adjusting training for beginners to advanced", literally answers your question.

>>42778342

We've already come to the conclusion that 5/3/1 is a meme

Why are fraud tripfags more sane than our dying out tripfags

>>42777777

>>42778347
Well yeah but it's simple and works okay. I have weekends freeish and (irregular) time for one or two honest training sessions during the week. I tren twice a week 5/3/1 full body and sometimes toss in a third day of like fronts, DB pressing, and pulls.

>>42778379
>I tren twice a week

THIS IS AN IPF APPROVED BOARD PLS LEAVE

>>42777434
Power jerks, drop snatch, maybe some accessories.
Slow-roasted lamb.
https://www.youtube.com/watch?v=X_L2rcPlUok&list=PLMBmRKi1lqazpVjVXmPaejriyW_I07lcz
Gotta clean my apartment Tbh

>>42778259
So should I do Nuckold's by itself? Or combine it?

>>42778402
Nuckols 3x int ship has sailed. This is /renaissance periodisation general/ now.

>>42778402
I don't know. I just bought into the c6w+knuckols bandwagon and when I asked why knuckols bench most people said "more volume or something i dunno".

>>42778413
>/rpg/
Not sure if this is gonna attract the sort of people we're after.

>>42778423
Run C6W as standard and see where it gets you first, imo lad. If you're worried about volume just tack some sort of db press/dips in as a permanent optional lift.

>>42777531
Oh no what the fuck did I start
I didn't read it thouroughly enough. Week 1 was enough to make me throw up

>60sec rest
Oh no candito you motherfucker why

>>42778494
Meh, I've already started with Knuckles. If I run a second cycle I could try with Jonnie's setup.

I had a dream last night that my mom adopted isley. It was comfy

>>42778279
Once you get off an LP the majority of your training should be hypertrophy. Until you get to advanced, CWS has written/talked a lot about this

>>42778531
That is a personal nightmare of mine

>>42778148
i did this too and accidentally gained 10kgs on my bench while cutting.

>>42777822
>>42777770
explain volume landmark based progression to me and i'll give it a try

>>42778546
This

>>42778385
Fraud in your ipf, more likely than you think. Test your lifters now.

Ayy hold up boys. If C6W is great for legs and sucks for bench, why don't we just use the squat days as the basis for bench days?

>>42775624
How do I look 27? I have wicked baby face.

>>42776337
I outbench my chin + bw. Heaviest I've ever done was ~295 lbs for 5x1 for chins, when I've done 295 for 3x3 (at maxed out at 315) on bench lmao.

>>42778515
>throwing up on 1st week
>went for 2nd week anyway
You dumb fuck.

>>42778359
perhaps its because plg trips don't have body image problems leading them to inject bathtub chemicals and seek gratification from anons on an anime board

>>42778577
Because they don't really respond to the same kind of training for most people.

>>42778343
Whatever questions I have about their training, there's always a great answer. Thanks

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>tfw /plg/ is full of youngfags and you are old and weak

>>42778413
Is rp meme training or does it actually work?

>>42778577
Why not just do Sheiko instead? That way you get an actually well thought out program by someone with an IQ above 75, you don't even have to modify anything.

>>42778593
n-no regrets

I'm sure it was just a bad day

>>42778531
Dude, one time I dreamt that isley was like 6' 4 and confident as fuck irl. Went too see him lift at a meet and he fucked a girl on the bench as everyone watched and drank alcohol.

I'm not even joking

>>42778612
You're in your 20s and in your prime. Don't squander it because of a bad head space.

To really meme you, "don't just survive it, thrive in it".

>>42778577
I might unironicly try this next week lmao

>>42778531
>>42778632
You two need to spend a whole lot less time here

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>>42777434
>>WAWTT
Resting but Friday and Saturday I'm doing pic related

>>WAWET
No idea yet, probably crappy school food at a deficit

>>WAWLTT
Xxxtentacion

>>WAWFT
Ok, kinda tired. Had a lab at 8 am that I almost slept though, only missed the recitation portion and the TA was nice enough to let me make up the quiz in a couple days.

>>42777531
So much fun

>>42777617
That's unironically my favorite day

>>42778148
Babby's first leg drive

i squat better and with less pain on my knees with an insole that increases my heel height is that legal in powerlifting?

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>>42778650
>24
>prime

>>42777434
>>42778677
Update on the WAWFT: sad because my car is now kill :(

>>42778681
iirc, at least for IPF, loose soles are allowed but must not exceed 1cm in height.

>>42776894
Those legs at 27:00, goddamn

>>42778681
nigga just sneak them in no one gonna check inside your shoes.

>>42778717
Shit so I can't wear romaleo 2s?

>>42778717
so if my insole only increases is to about 1.25 to my adipowers thats ok?

>>42778148
Yeah but now there is actual stress in your lower back.
Not sure if that is worth it / maintainable over a long time.
Even if it's just your legs pushing through your lower back into your upper back into to bench, it's still quite some force.

>>42778556
Fact 1: Muscle growth comes from progressive overload.
Fact 2: Studies have shown total volume (sets x reps x weight, or, to compare between different exercises, total number of challenging sets per body part) is the nr1 overloading factor driving growth.

At any given time, you have an MAV (Maximum Adaptive Volume) i.e. the amount of volume you can do for maximal gains. This MAV changes constantly, as you adapt to the stressors of hard training. It makes sense to train at (or "chase") your MAV as much as possible. What is your MAV? Depends on how far in a mesocycle you are. When you just start training again after a deload, any stressor, even a relatively light one, will elicit adaptations. How light is thus training? It cannot be lower than your MEV (Minimum Effective Volume) because then you wouldn't be making gains. Finding this minimum threshhold is very useful. So you begin training. Throughout the weeks you add sets. If you do 10 sets of chest movements in week one, you should be doing more the next week (principle of overload). So you do 12. Week after that 14 and so on. After a few weeks you reach 20. Let's say your MRV (Maximum Recoverable Volume) is 22 sets for chest in one week. By definition you can reach your MRV but not exceed it because you wouldn't be able to complete the workout even, or at least not add more volume the week after. This is where the progression stops. Since you've accumulated a ton of fatigue, now is the time for a deload. After that you should be able to begin a new mesocycle back at the beginning.

The spectrum between your MEV and MRV is also called MAV, although your MAV actually only has a single value at any given time. So someone might say "my MAV is between 12 and 20 sets" meaning their MAV moves from 12 sets (to produce maximum gains) to 20 sets (to produce max gains) over the course of a mesocycle.

>>42778710
23 was your last prime year, your next is 29

So enjoy the break!

>>42778591
>outbench chin
Same, bench 340for 1 and can only do like 8 chin ups @ 260, which surely doesn't translate to a 340 1 RM

>>42778731
shit dude I dont know. Shoe heel can be up to 5cm, which I think those shoes should be fine for. 1cm is for a loose soles that are not a part of the original shoe.

Read the specifics yourself.

>>42778759
>can only do like 8 chin ups @ 260, which surely doesn't translate to a 340 1 RM
325 1rm

trust me it does, i maxed out on chins 2 days ago lmao

Why can I chin up 120kg but only can bench 100kg

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>>42778751
>your next is 29
wat means

Not PL related, but does anyone know how best to maximize weighted pull up 1RM? I'm thinking like +80kg or something ridiculous. If we can push our big 3 to inhuman proportions then why not pull up strength too?

>>42778789
your chinup should be more than your bench

if not then youre neglecting your pulling. Most people can do a bodyweight chin before a bodyweight bench

>>42778737
If long term health and prosperity was my #1 priority I wouldn't be here.

Suppose I can use less hard arching for lighter weights if anything.

>>42778796
They actually do weighted chin comps in Finland

I ran nuckols 2x int bench for weighted chins and I gained 5kg in a month. Did +55kg at 90kg bw. Well technically turns out I did a weighted pullup but who cares

>>42778742
>Jadda Jadda
Overcomplicating much.
Bro splitters make great gains without considering any of this, so it can't be that relevant.

Maybe when you are a top 1% powerlifter.
But why run some PL shit when you want masy anyway? The bodybuilders are still best at building mass, so do train like them.
Aka bro split, many different exercises, dropping inefficient muscle building erxscises like the bb bench for DB bench etc.

>>42778816
How did you do for chin-ups before that?

I am 90kg and have been running anons bodyweight chin-up program. I might get like 10 BW chins next time I lift.

I'd kill to rep out a 20kg plate, let alone 55kg damn

>>42778816
Nice progress, I'll give it a try, thanks

>>42778817
>Bro splitters make great gains
They don't tho unless they're on roids. All those bro splitters always look dyel as fuck.

Is there any point to actually increasing bodyweight pullups instead of just getting like 5 and then linearly progressing?

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>>42778817
>Bro splitters make great gains
Mfw

>Bodybuilders are the best at building mass
So hard to stick a needle in your ass, right?

>>42778823
Start with a LP, then do something periodized/TMish after

>>42778816
Kek, this was exactly what I had once tought of.
I mean if it works for bench why wouldn't it work for chin/pull-ups, they are very similar in muscle mass involved.
I think the back can take even more volume than the chest.

Did you only do the chin/pull ups for back then? Or did you do something else as well?
I really want/need to get a stronger back.

>>42778851
Tommy Kono was a bodybuilder :^)

>>42778823
>be me a few days ago
>visiting my dad in the UAE
>he takes me to his gym
>it's a hardcore place full of jacked indians and Nepalese, one of whom is training to become a Gurkha
>the three PTs there are these 2 massive serbians and one monstrous nigerian, all nice guys
>doing weighted chins for a 5RM with +35kg
>2 Nepalese guys shake my hand and one of the serbian trainers compliments my form
Felt good lads.

>>42778835
>>42778851
Pfff, look at the CBTs here on fit, apart from insulini there isn't a single guy here that can compete.
I mean, if your excuse is that every single good looking poster in the CBTs is a lying roider then maybe go figure.

>>42778836
Sometimes it's easier to progress for another 1-2 reps than to increase by 2.5kg for 5.

>>42778875
There's a difference between adding size, and adding size efficiently

>>42778875
brosplits are shat on on /fit/ all the time even by aesthetic fags. I doubt most of those people do brosplits.

>>42778875
99% of CBTs are either twinks that are lean and abuse lighting or roiders, mostly the former. Also >>42778905

>>42778817
I'll take my advice (for free, I'm not paying for any service) from a company that literally trains bodybuilders, rather some random douche on /fit/.

Is nuckols 3x appropriate for a strength block or nah?

>>42778910
There never has been any scientific proof that bro splits are inferior to ... to what exactly?
All we know is that:
Spending as much time on the big three as powerlifters usually do is heavily inefficient for building muscle mass.
I mean, that isn't even anything that we need to talk about, it's a given.
Also: 80% of the people that look good are on bro splits and surely not all of them, not even a majority, roids.

Making a spreadsheet for Jacked and Tan 2.0

Does this look about right?

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>>42778945

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How the fuck do you use your underhand side lats?
t. fell for the "double overhand or straps" meme

>>42778925
I mean, I am not saying it doesn't work. It just sounds extremely overcomplicated.
Probably also focuses too much on weight progression.
Every good looking guy I ever saw gave a shit about how much weight he actually moves, most of them do the same weight for multiple months if not for ever.
And I am not talking about roiders here.

>>42778957
Wait what are you saying here anon

You used DOH+/straps and now want to use mixed but cant activate lats?

I love sumo and I don't care who knows!

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>>42778971
Yes.
I feel 0 strength in my back with mixed grip.

>>42778823
Basicly LP and TM

>>42778853
I did pendlays but like one topset a week and a duckload of facepulla for prehab reasons

>>42778969
A lot of routines sounds a fuckton more complicated than it practically is and especially looks.

>>42778957
>>42778990
That's why I do double overhand and dont give a fuck about mixed. My mixed is about 20-30kgs weaker.

>>42778969
Dude what are you talking about. Mike Israetel has said a thousand times that weight comes secondary in hypertrophy, again, volume is the nr1 driver of muscle gains.

How do you all deal with recovery day to day?

I'm stiff every day, without soft tissue work I'd be decrepit

>>42778999
My guess is that this guy is very new to lifting and does bro splits trying to defend them claiming all the big guys do brosplit and no one does roids. My suggestion is that until he posts hes amazing body built on bro splits we should ignore him.

>>42778998
Unless you're actually using hook grip or straps you're sandbagging your deadlift

>>42778957
Should still cue them similarly, turn your elbows toward your back is my cue. You're just not used to it so it'll take a bit to get.

>>42778969
>Overcomplicated
It doesn't sound overcomplicated at all, what the hell are you talking about

>Focus too much on weight progression
Your body can only adapt so much to the same weight and rep/set scheme, you need to either increase weight, sets, reps, etc over time in order for your body to be able to build more muscle. And not only that, nothing that the anon wrote w.r.t. Isratel's ideas had much of anything to do with weight, it was entirely about number of sets.

>>42778998
>Mixed is 20-30 kg weaker
What the fuck how, I don't think that's physically possible unless it causes your form to fuck up ridiculously

>>42778999
Well why do people awlsys mock bro splits then?
They litterally all about volume and hypertrophy and thus obviously work.
They do 5-6 different exercises for every muscle, obviously they get a lot of volume in, ovviously they grow perfectly fine.

>>42779034
I am using a hook grip it's stil double overhand :)

>>42779051
Well no. It's important to distinguish the difference because the grip styles are very different.

>>42779028
You are acting as if people in here actually gave mass.
You are doing strength training and while that does generate some mass, it's surely infinitely inferior to any dedicated mass building training.
Yes, even the bro splits you hate so much.
Do you want to deny that or what?

>>42779038
>Why do people mock them
Because a vast majority of the time people just have a grocery list of exercises with no thought out progression in mind, low frequency for each muscle group

>All about volume and hypertrophy
Like I said, no thought to any sort of progression most of the time (on top of the usually extremely low frequency), gives you very limited gains

>>42779092
>People in here actually gave mass
What?

>>42779092
Are you stupid? The easiest way to get better lifts is to add mass. Have you actually ever lifted in your life?

>>42779036
>What the fuck how, I don't think that's physically possible unless it causes your form to fuck up ridiculously
Well I think that happens, but other than that I just can't get tight and can't even brace properly with mixed grip, but with hook everything feels so easy. And keep in mind that I was training with mixed for about 2 years before switching and when I switched I literally added that 20kgs in one week.

>>42777365
Then don't ask
>what else should I do
If your response to a suggestion is
>but I don't wanna
Faggot.

>>42779038
Don't remember 100% by heart but I think Israetel has a video "myth of bro splits for muscle" or sth on youtube. Phoneposting so cba linking.

>>42779159
In the context, I was told to stop powerlifting. I responded by saying it's what I currently enjoy most in life. And asked the original poster what else I could do.

I asked it kinda rhetorically because it'd be fun to see what he would respond with. I'm not actually interesting in switching focus at all right now. I appreciate the suggestions but as I said, the question was somewhat rhetorical.

>>42779173
>>42779038
https://www.youtube.com/watch?v=R7b5hOWfwdc

Found it for you

>>42779126
>no thought to any sort of progression
Well most of them just chase the pump so they automatically get progression in by doing more reps or sets or an additional exercise.
Which is, as we learned in this thread, more important to volume than weight is.

>>42779141
Well what exactly happened to Greg Nuckols then? Why does he look like he never touched a weight?
If muscle gain is important to strength gain then why don't you dumbbell bench press more often than you barbell bench? Clearly the first one is better at building the chest.
Etc.

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I want to get from benching 225 for sets of 5 to benching 225 for sets of 8, and focusing on hypertrophy at that weight range. Do I keep following a strength program to get my reps up? What's my best way to progress to that.

>>42779196
>ever listening to a guy who literally has Israel in name
Never trust a jew.

>>42778998
This isn't physically possible

>>42779051
Hook is different from double overhand dumbass.

How does dieting pair in with hypertrophy, strength, peaking and those 2-3 maintenance months a year that JTS suggests? Cutting during hypertrophy I know from this thread is best but when should I bulk or maintain?

>>42779241
I was joking m8, don't be so angry. Technically it is overhand you get it.

>>42779210
>Chase the pump
Getting a pump does not guarantee much in the way of muscle gains, especially if you do sets of 20+ for multiple exercises.

>Greg Nuckols
He is extremely fat (and probably natty).

>Muscle gain
DB bench isn't guaranteed to be more effective for chest and barbell bench is. I know my chest and shoulders are the primary movers and targets with barbell bench because my triceps are fucking tiny. And because we compete with the barbell bench press, it doesn't make sense to do a moderately different movement that is harder to progress with more than the movement we need the most practice with.

>>42779268
I get asked twice a week how I'm able to double over hand the weight I do when I pull hook. That question triggers me

>>42779269
> Extremely fat
Insert bouncing titty webm

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>>42779290
Why do you not have my tits saved?????

>>42779281
Sorry for triggering you, but I get kinda asked the same question all the time.
>why do you use medical tape on your thumb?

what's the best guides you know for diddly and squat?

>>42777125
Thanks friend

>>42779269
Yeah, it's called specifity, which strength training requires you to do.
Which is why it's inferior for gaining muscle mass which is why a bro split is better at that.
Which brings me back to my original claim.

>He is extremly fat
Yeah, and he has almost no mass despite having elite lifts. Tells you enough.
If he'd started bro splitting he'd surely gain muscle mass and that despite his training age.

>reps of 20+
Almost all bro splitters are aware to keep it somewhere in the 8-12 rep range.

>>42779332
>He has almost no mass
That is so unbelievably wrong. You literally could not be more wrong if you tried. You can't move 500 lbs on bench and like 700ish on squat and dead without a lot of muscle. Just because he has a lot of fat doesn't mean he doesn't have a bunch of muscle underneath. Next you'll be telling me that Blaine Sumner and Ray Williams have no muscle either.

>Sets of 8-12
Even if they did, they still progress at a much slower rate than anyone with a truly structured program does

Has anyone here tried cuckols deadlift 1x int? How is it? Would like to do it along with the russian squat program.

>>42779214
Pls

>>42779307
Kek, I used to get that one I stopped using tape though. It's insane how little the average gym bro knows. I've had a twink try and tell me "you should use a mixed grip, you'll be so much stronger than that DOH."

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>>42779332
>yeah, and he has almost no mass despite having elite lifts
How can you be so fucking stupid.

>>42779332
>Yeah, and he has almost no mass despite having elite lifts.

His legs and torso are thick, just like most heavy powerlifters. Arm size is not generally sought. Fat also rounds the figure, making size appear softer.

>>42779301
I was a little dissappointed when I looked through my pics and they weren't there.

>>42779332
> No mass
I've got a sneaking suspicion you're a weak twink

>>42779382
I'm slowly moving away from tape, but I'm still gonna use it for my maxes. I just feel so much more secure when using it.

>>42779415
and it's legal in ipf so why not.

>>42779368
I liked 1x int, it's pretty fun, made decent gains.

>>42779214
>>42779379
I haven't done high reps for a while, last year when I did an amrap with 225 I only got it for like 10 reps on 3x int med. I recently tested my amrap with 225 like a month ago and got it for 2x17, and I haven't done anything more than 3 reps for the vast majority of my sets for like 5 months, if not longer. Gaining strength allows you to do more reps with lower weight overall. Your conditioning probably won't be as good if you don't focus on high reps for a while, but you could easily get used to higher rep sets in a couple weeks.

>>42779400
Well now you can save it <3

>>42779366
What the fuck, where the hell do you think is he hiding his muscle mass?
He's objectively small everywhere, fat doesnt make you look small, it makes you look fat.
Is the fat creating an optic illusion that makes matter invisible or what?
What does he even weigh?

>Much slower rate
Well maybe they could progress a little faster if they did improve their weights every month or so, but they probably still have more mass because they hit muscle from different angles due to doing different exercises.

>>42779261
Youtube "phasic dieting" by mike israetel on JTS channel

>>42777568
How did this one single post cause 3 hours or arguments

>>42779415
I actually find that the tape maked the pain really bad due to the increased pressure. I can hook like nothing with my bare thumbs but throwing on tape makes it hell

>>42779437
Why are you trying to deflect the argument by bringing up the example of one guy that you, without any photographs to support your argument, appears small.

I'm not even any of the previous anons, it just seems like you're trying to shift focus after they provided more evidence for their argument regarding brosplits

>>42779432
Makes sense. I have some joint issues so I'm only training strength to a certain point then going for hypertrophy at those weight ranges for aesthetics. I just want to proud of the weight I can toss around for volume, you know?

>>42779471
Maybe on higher numbers I'll have to switch as well, but for now I don't feel any difference in pain with or without tape. I'm still pretty weak only at 190kg max

>>42779437
>Where is he hiding his muscle mass
Under his fat dipshit

>Objectively small everywhere
Being fat makes you look less defined. For example, I have 16" arms, yet they look tiny as fuck because I'm fat, even though I don't carry all that much fat in my arms.

>What does he weigh
He was 242 like 4 years ago, probably does weigh more now if I had to guess. https://youtu.be/OujNnxEBnbM

>Hit the muscle from different angle
Nothing is stopping anyone here that does strength training to do variations that hit the muscle differently than the main lifts. In fact it's usually encouraged unless you're doing something super specific that accumulates a lot of fatigue like sheiko or Hepburn

>>42779482
Yeah, I gotcha. I did something similar like slightly inflate my work sets on sheiko so they'd hit the next plate interval

>>42779481
>>42779028
That's why. Can anyone just look at that post and just ignore that shitposter.
>>42779507
pls stop responding to him

>>42779437
I don't understand this autistic bro split argument. What is the only power lift Bros are good at? The answer of course is the bench. The reason is they skip leg day and do chest 2-4 times a week. The power lifts require frequency and volume not retarded 1x a week whatever the fuck tier progression that's in a bro split.

Is Nsuns 5/3/1 PLG approved

>>42779368
haven't run it but it looks like fun. I'm a big sucker for high volume deadlifts.

>>42776721
Medical for what?

>>42779546
I'm running it. I like it. I recommend scrapping the way it lays out secondary lifts and doing less sets with more volume per set.
also the bench+cg bench days get to a point where it really is just junk volume.
it might blend well with nuckols 1x programs.

>>42779607
Hair force and beauty

I still don't understand Jacked and Tan.

All the T2a exercises are based of percentages. So like you lift 50% of your max for 3x8 or whatever.

If I do incline dumbell bench as a T2a does this mean I have to workout my 1 rep max dumbell incline?

>>42780070
You kinda should just know, it doesn't take more than a couple minutes to figure it out either.

You can always just assume your dumbbell bench Max is your dumbbell max.
So 100kg would be two 50s
50% is 25kg in either hand.

You can dumbbell bench 25kg, can't you anon?

>>42780103

So I can just guesstimate my 1 reps maxes for those exercises then

switching to conjugate, and actually figuring out how to adapt it for raw is the best decison i ever made for my lifts

as you were

>>42780263
Explain the basic gist then lad

>>42778941
I know this is shitty bait but every decent middleweight powerlifter is pretty jacked and not very fat

>>42778990
With arms straight, pull the bar towards yourself. Do a few pullups beforehand as a warmup if you need to.

>>42777452
This is like the polar opposite of what I experienced, I lost a ton of strength doing 12 rep sets on an earlier cut yet when I did my next cut at low volume 1-5 reps I was able to continue repping my 1rm all the way from 190 to 165lbs bw over 6 months.

The cops just came to my house and asked me all the information I know about "Sean"

Holy fuck plg its happening

>>42780263
What's conjugate, in the context of lifting?

>>42780397

Conjugate method, AKA Westside Barbell.

At it's core it's simple enough, it's an U/L split with a high intensity max effort day for each upper body and lower body, and a dynamic effort lower intensity volume day for each.

I'm sure others can explain it better.

>>42780428
>Conjugate method, AKA Westside Barbell

no

conjugate training existed years before westside barbell, it was originally for weightlifting

its simple to follow but not to learn and effectively programme due to lack of literature on it, especially raw

>>42780465

How did you go about programming it and adapting it for raw? I'm interested to at least see what you've done and the reasoning behind everything.

>>42780070
There are some faults with the gzcl logic. One is that DB work can be in T2. It's not, T2 is supposed to be slight variations on the main lifts like front squat, incline bench, and RDL. Another is that chinups and rows are T3 exercises. They're not, they're T2 for powerlifting and T1 or T2 for anyone else. (The last sentence also applies to OHP)

An example would be
>Monday
T1: Squat
T2: Pendlays, SLDL
T3: Dips, curls, leg raises

>Wed
T1: Bench
T2: Front Squat, Chinups
T3: Back extensions, Lat raises, flyes

>Fri
T1: DL
T2: Incline bench, Pause squat
T3: Lat pulldown, plank, facepulls

>>42779471
>maked

>>42776800
>natty
Top kek brah
He has admitted to being on gear.
Any natty vegan looks like shit, muscles atrophy, brain stops working properly, test levels plummet... The only reason Clarence is not suffering on the diet is because of steroids.

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>>42780483
pic related is my current set up

replacing box squats with pause squats on dynamic day was a big one for me, but ive made it harder by using an SSB and having heels only 6 inches apart

other than that the basic is
dynamic day is ramp up over 9 weeks, backing off after each 3 week wave, then some heavy stuff for 2 weeks, deload and start again

max effort for lower alternates squat and deadlift and upper and lower sees a different variation each week, aiming for a pr each time 4x1

assistance for triceps/back is 50 reps in upto 5 sets if needed, and every upper has a secondary pressing movement eg illegal wide bench/close grip done for 50 reps total also, this has been fun, starting at 60kg adding 5kg each session finishing at 85, hope to take this to 100 over 12 months

the assistance work is rotated every 3 weeks, adding weight each week then moving on, ill start 5kg heavier than the last starting weight at the beginning of the next cycle

all lifts are selected based on training where im weak, at the bottom of squats and deadlifts and im weak in the triceps and slow the chest in bench

having a 90% lift each week has really improved strength retention as before id lose strength quick if i missed a week of training or ate less, ive dropped 3kg and got stronger, the dynamic work helps focus on technique as its light but challenging enough in the later weeks

the assistance is purely accrual of volume and my shape has changed quite a bit since starting due to just so much focused work on growing muscle

>>42779368
Why not just do Russian three lift? Lowball your max obvi

>>42780557
back exercises should get their own day tb h

>>42780711
Yeah but you do have to cut corners if you try to fit everything in 3 days

>>42779462
Thanks lad

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This routine looks nice

>>42780371
Fuck off sean

>>42780849
Looks eerily similar to what I do now, except you wouldn't catch me dead doing t bar rows
>super uncomfy

https://www.youtube.com/watch?v=diwy8SPY72I&t=15m35s

clarence squatted way deeper than this guy who barely only went parallel and lifted less weight because of it(clarence's 600lbs to his 615lbs).. is this a personal preference thing or is it RIGGED?

>>42780653

SS'd for future reference much appreciated.

>>42780890
It's not a real competition, they were just showing off, and Clarence commented that his squat has gotten significantly weaker, which is true, he's done high bar paused in the past

>>42780906
Why did you Suck Seven Dicks for future reference?

>>42780924
Gotta get your number up to 85 somehow

>>42780946
I don't know what you're talking about, but I personally have slept with over two hundred (200) women since I was 16.

>>42780960
Haha, okay, Raffy.

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>tfw my bench is no longer my worst lift but my squat is

i hate my fucking SI joint so god damned much

>>42780975
What are you doing to rehab your SI Joint?

>>42780988
stretching and foam rolling, and some faggy breathing exercises with my back on a foam roller/feet on the wall.

it will rehab just fine but it always seems to get re-injured every time i increase my squat by like 5lbs

>>42781003
Very much a personal preference but I would do this
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

Perhaps read this
http://www.ptonthenet.com/articles/SI-Joint-Pain-2138

And this
https://breakingmuscle.com/fitness/why-your-si-joint-is-such-a-pain-and-4-exercises-to-fix-it

I personally do not find foam rolling beneficial to joint injuries.

This is just my 2 cents, there's obviously more than 1 way to fix a leak.

>>42781034
thanks man.

foam rolling is mostly for my fight IT band and hamstrings...I always feel less SI pain after working those out.

https://www.instagram.com/p/BYjoGO5A4z1/?taken-by=gregnuckols

speak of the devil he's looking a good bit leaner than I remember him

>>42778244
So, Sheiki, C6W, C6W + Nuckol's, or Nuckol's for bench? my lifts deadlift/squat/bench/ohp are 152/145/79/59

>>42781076
Those weren't full ROM chin-ups and his squats are high

>>42781107
Neat

What's up neeeegrouses, long time no see, what up

>>42781107
hello george

Can't decide between Jacked and Tan and N-suns

>>42781107
Your biceps don't touch your forearms do they

>>42781145
>>42781145
>>42781145

Yes I'm a girl

Yes I made a new thread

>>42777203
>https://www.rogueapo.com/adidas-adipower-weightlifting-shoes-black-scarlet-gray-metallic
Legit older model, probably the best bang for your buck

>>42779214
Sounds like you mainly want to increase your work capacity. Do Jacked & Tan 2.0. It is designed to increase your rep maxes and a very fun program.

>>42781144
Jacked and Tan, but do the 2.0 version.

>>42780612
Reeeee it was a typo