/plg/ - powerlifting general

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>>42794419
First for pic related

>>42794419
What a butterface.

>>42794419
>>42794497
That being said I would seriously consider putting my pee pee inside of her basic bitch Olympic lifting balloon knot.

>>42794514
Have you no shame? (Or standards?)

>>42794531
I wouldn't put it in her balloon knot specifically for my own pleasure, but more so for panzers final emotional destruction

>>42794476
>>42794497
are you saying that after an exhausting 3 hr oly lifting session, you wouldn't want to stick your head under her ass while she's stretching and take in a deep whiff of her sweaty damp snatch? while she gently pets your head with her rough calloused hands and slowly puts you into a headlock with her beefy arms?

>>42794531
>implying you wouldnt fuck her
bet she has a nice ass tbqhwyf and would make for nice story

>>42794419
I wonder how long her clit is at this point?

>come to plg for tips and help
>get thirsty betas groveling at me for pics instead
I liked these threads better when everyone was assumed to be male...

>>42794549
Ah, carry on then

>>42794568
I literally would not fuck her. Her face is too disgusting for me to ever consider fucking her. I don't even want to fuck the vast majority of attractive people, why would I bother with a 4/10?

>>42794582
Haha okay Raffy

>>42794419
I am a sick individual, lads
I dream of interrupting a powerlifting cutie in the middle of her postworkout stretching routine, pulling her pants down and jackhammering her till we both collapse from exhaustion and pleasure. I don't even want her to perceive it as rape, I'd do it mostly to please her, in her favourite position and everything. I want her to be pleasantly surprised, horny and happy when it ends
I'm not even a stereotypical robot or anything. I'm in a relationship for three years and I watch porn once a week or less
Why do I think like that?

>>42794633
autism

>>42794652
The primary defining characteristic of autism is not understanding or caring about others, the opposite of what I describe

>>42794419
CAN SOMEONE TELL ME IF THEY FIND KNEE SLEEVES WORN LIKE THAT REALLY ATTRACTIVE OR NOT

IS THIS A FETISH??

>>42794633
You're a man.
And because you didn't want to hold that thick cute piece of fuck meat against the wall while she desperately tries to fight then rape her till she cums so hard and so many times that she faints from the forced multiple orgasms and falls into a crumpled exhausted semen filled heap on the floor...you're a bit of a beta.

>new singlet came in
>its a tad too small

help I even ordered an extra large

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tfw accidentally hit myself in the nuts

>worked my way up to deadlifting 2 plates
>penis is still only 2 inches

am i doing something wrong?

Invite me to discord big Jewish man

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>/drunk/
Delicious.
Have a rare of Capt Poutine.

>>42795096
the discord is dead

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>>42795336
So is my dignity and self worth

>>42794665
what the fuck my niBBa

also

checking out

>>42794666

>>42795182
Yeah I am drunk

Happy birthday big smiley man?!!!

>>42795096
https://discord.gg/myjgpY

>>42795368
Dude, WEED LMAO

>>42795449
Thank you very much, whatchu drinking fAm?

Anyone have a link to barbell medicines bridge program or whatever the hell it's called

>Front squats
>Deadlifts
>Chins
>Leg raises

ow mine core

>>42795369
don't you think those knee sleeves look really cute like that

without those knee sleeves the picture would not be as good

>>42794582
post bent over ass spread with lemon in asshole

>>42795490
I had vodka, whisky and cyder

Good night. Very happy.

>>42794611
You unironically sound like a r/redpill poster every time you talk about women. From a friend to a friend.

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This lacrosse chick at my school is trying to drag me to her crossfire training sessions... Should I go? She's super fucking hot so I'm not really sure if worth... I can tell she really wants to jump my bones though. She initiated flirting with me, and I've never wanted to fuck someone so badly... halp

>>42795943
What the fuck is a crossfire training session? Also yes you should obviously go.

>>42795943
*crossfit

>>42795953
Crossfit, sorry. But I hate high reps... blegh

>>42795973
Program your week so that it's an off day, crossfit trainers start you with bitch weight if you go in for just 1 day. Treat it as a GPP session. Considering you're too fat to do high reps, it's probably the hardest cardio you'll ever do.

>>42795908
>Redpilled for not wanting to fuck most of the people I encounter
Ok then

>>42795943

lax girls are the best breh go for it

>>42795998
Only 200lbs at 16% and 6ft, not that fat. Are they really only going to let me do bitch weight? I feel like I need to prove myself...

>>42796024
post ur 10/10

>>42796076
I kind of don't really have one now. I used to but now I don't think she's really all that attractive.

>>42796024
You're unironically a fat virgin calling a cute female athlete "4/10 would not bang". She's a bit plain but looks cute af with makeup, has a nice smile and has a better body than you'll ever have. That's completely disregarding the fact that she has the character traits and genetics needed to become somewhat successful in weightlifting on the EU stage which is impressive in and of itself. I honestly think you're just jealous, in like 2 minutes of google I encountered nothing on the internet that paints this girl in a negative light, there's nothing that objectively backs up your point of view.

>>42796054
The only thing you're going to prove is that you get out of breath once you go past 50 reps regardless of whether you're using 10% or 30% of your max. Crossfit is cardio and if you're the kinda guy that gets burnt out from going max effort on an exercise bike, you're gonna have a bad time.

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>>42794419
I would smash

I just came home from my date

>tfw I walked her home and she gave me a hug and shut the door on my face

At least I can wake up nice and early tomorrow to go to the gym I guess

>>42796098
>Fat
True

>Virgin
Very false

>Jealous
Why would I be jealous? I'm fairly content with my life right now.

>Nothing that paints her in a negative light
I have nothing against her as a person, I'm sure she is a perfectly fine person, I just don't think she's attractive. Face is like the number one thing for me in terms of attractiveness and if I don't think their face is attractive then I will literally never think that person is attractive, no matter how great their body or personality may be. A lot of my posts are exaggerations to get under panzer's skin, but I really just don't think she is attractive.

Overall this post seems like a big projection

>>42796098
50 REPS? WTF

>>42796111
every bad date gets you closer to the good one, brother. see your post number? kek wills it.

>>42796098
>Very false
Oh wow usually I only point out projections when theyre directed towards me but holy FUCKING projection BATMAN

KEK

>>42794419
what is her name op? i like her

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>tfw I have unironically had multiple dreams involving my pretty princess

>>42796149
What exactly am I projecting? I just said why I think a girl is objectively attractive and you sound like the male equivalent of a fat single mother on tinder asking for a 6'2" dude that makes 300k. Either way, even if I was fat and a virgin, I don't think there's any way to defend the opinion that she's a 4/10. Not being attracted to non-sexual pictures of someone is pretty normal when you don't know them.

>>42796162
It really depends, crossfit can be fucking anything. It could be "do 4x10 with 70% of your max front squat" or it could be "do as many snatches as you can in 8 minutes". The latter, is very good GPP if you like to lift barbells. Either way, going into a crossfit session thinking "I'm gonna lift some heavy ass weight" isn't a good idea because the workouts are structured to not give you much of an opportunity to put heavy weight on the bar. Maybe you'll get lucky and they'll do one of those back snapping deadlift pyramids and you can impress everyone as you effortlessly lift every weight from 135 to 315 like a warmup.

>>42796265
That case of manface. Yech.

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>>42796275
but she has really soft rounded feminine facial features

>>42796296
>soft round feminine features

Like you?

>>42796301
Projection

>>42796274
>No way to defend the opinion she's a 4/10
Her face does not seem aesthetically pleasing to me in the slightest. That's how I defend that opinion.

>Picky tinder bullshit
I don't care about height, weight (as long as they aren't stupidly obese), etc. All I really care about is a nice face and not being a complete piece of shit.

>>42796312
If I wanted your attention I'd dress as a woman and ask you to send pictures of your dick

>>42796337
Projection

>>42796369
projection

>>42796330
She's cute in the pictures that aren't shit and with good makeup. Same as pretty much every plain girl ever. All I'm saying is that anger and disgust is clearly misplaced.

>>42796410
Dude, a lot of my replies are exaggerated to piss off panzer. I'm not angry or really all that disgusted with her. Just not attracted to her.

>>42796421
Then you should have started with "I was being intentionally edgy." when accused of being unironically edgy.

>>42796455
Did you not see the part where I wrote that in >>42796149

>>42796474
Honestly no, I stopped reading when you misused the Sean buzzword.

>>42796483
The Sean buzzword was at the end though??????

>>42796488
Reading order is coloured text -> eye catching single lines -> skim reading paragraphs in a few seconds -> actually reading the content of the post.

>>42796483
>I stopped reading when
yet you responded to his post therefore indicating you read his last post

hm

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can you all shut the fuck up?

>>42796521
no

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>>42796521
>Pissed panzie off
Fuck yeah

>>42796265
Why don't you move to Latvia and ask her out already

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>>42796111
>didn't get a kiss

kek

>>42796619
s-stop she had a (((sore throat)))

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>>42796711
>not biting her neck and smacking her ass

The scariest thing just happened lads.
>week 5 of c6w
>as I'm squatting up I actually feel the bar rolling forward
>Squat not to depth
Should just end my life and reroll as a talent chad tbqhwyf

>>42796842
You need to increase your core stability anon. Take a massive breath in before you squat down. Hold it until you are at least half way up. You want to make yourself as large as physically possible, and try to stay more upright.

>>42796851
I was flustered because I was running late for a appointment but yea my core is probably weakaf. Never done a single ab isolation in my life. I recently brought a ab wheel though so I can do them at home

>>42794419

her forearms are bigger than her upper arms


i have a new fetish

>>42796768
Trip on panzer

>>42796901
No real need, anon. The most important part of squatting is form, and then, your breathing. If you don't take a deep breath into your stomach, your spine won't have the support to stay erect. I guess if you really MUST do ab isolations, so be it, but you can get by with good breathing.

>>42796901
Control your descent and core will be fine.

>>42796619
> That filename
Kek

>>42796521
rebekah will b a good wife panzer :)

>>42796521
I cant wait for her to date some Klokov looking chad and watch you post all your angry pepes in one thread.

>>42797524
Not for some brainlet who can't even speak her language she won't

>>42796265
>that face
I can't tell if this is due to virilization from the PEDs (more specifically the test) or just standard slavic moon face

man i got a huge ass dick..

>>42797692
who is your waifu

Tips for an anon embarking upon the Texas method for squats and diddlys? Extra diddly work maybe?

>>42797948
>Tips for an anon embarking upon the Texas method for squats and diddlys?
Yes, don't do a program that has you maxing like an idiot every week

>>42797948
implement RPE
add sldls or something

>>42798083
But everyone here suggests doing it. What's the problem with maxing every week if it produces rapid results?

>>42798160
Nothing. Run it at maintenance after a hypertrophy block to quickly adapt your new muscle mass for lifting maximal weight.

>tfw you will never catch up to Isley

>>42798190
He's only at 420 wilks just hope he never progresses and you'll catch up after years of training.

>>42798179
Good idea actually. What do you think of using nuckols bench 2x bench excluding the isolation/mass work for strength blocks? The sets and reps seem appropriate, perhaps with reduced reps on the cgbp

>>42798224
3x int med load or even high load, just throw it on TM in place of pressing and ignore OHP, a strength block isn't the time to build shoulders. Also, if your squat is a strong point and your deadlift is a weak point, this isn't for you, try c6w instead.

>>42798242
Isn't c6w too high volume for a strength block? Also come to think of it, Texas is always recommended with caloric surplus

>>42794419
Whos this

>>42798274
TM is recommended with a caloric surplus because it's for people who don't need much stimulus to build muscle that are fresh out of SS. That being said, the whole premise behind SS and TM is still to literally increase how much you can lift by increasing your bodyweight, regardless of how fat you end up getting and then "take care of the fat later" - Ripp.

The kind of aggressive progression model this requires is still appropriate if you're lifting less than you could be lifting with your current muscle mass (i.e. detrained, just finished a hypertrophy block, requiring big 3 focus). For the purpose of a strength block directly following hypertrophy, any strength program that allows for fast progression is appropriate, if the volume is too high just lower it. Basically, if you want to improve your strength and body composition without changing your current weight class, run block periodisation, cut and bulk during hypertrophy blocks and maintain during strength blocks. If you want to go up weight classes, a lot of people will say TM but I think you should still do hypertrophy-style volume to make sure your weight gain is as high quality as possible. Even Sheiko recommends to increase reps to around 8 when going up a weight class, and Sheiko really loves powerlifting specificity.

>>42797948

I am currently doing deadlifts 5x3 (5 triples) at about 70-75% of max on Volume Day. Heavy deadlifts go on Heavy day.

You might also do speed deadlifts or power cleans, but these will be considerably lighter, obviously. The for a fresh new intermediate, they'll probably provide enough extra volume to be useful without wearing you out too much.

I ALSO do dips 5x8 on VD, close grip bench 3x8 at around 70% of max bench on Light Day, and curls 3x10 after heavy day. The close grip bench might not be necessary immediately, but I recommend doing some dips somewhere

>>42797948

Don't literally max out every week like this retard apparently does.

>>42798306
To add to this, if you focused on a particular area during your hypertrophy block (I.E. you hammered triceps because you bench with a close-ish grip in competition and they're a strong point) you want to use your accessory work during your strength block to prevent de-training in that area, so close grip bench presses and shit like that. Somewhat high volume isn't terrible on a strength block as long as you are recovering well enough to hit PRs fast and often.

>>42798323
You can also just do this and extend slower progress for a long time at maintenance or a very slow surplus because it's going to be a while before you need serious amounts of volume to progress.

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SIEG HEIL

>>42798368
I've lost all respect for Robert now wtf

>>42798323
>Don't literally max out every week like this retard apparently does.

>The program says to do a 5rm (FIVE REPETITIONS AT THE MAXIMUM WEIGHT POSSIBLE) every week
>If you do it, you're a retard
>If you don't do it, YNDTP
Damned if you do, damned if you don't. And that's exactly why you just don't do TM

>>42798368
I just can't believe this photo is real. Quite frankly I am shocked and a pulled

>>42798368
Lmao nice

>>42798368
Wow needless to say I am shocked

>>42798400
>a pulled
Put the bottle down sean. Time for sleepy land.

>>42798368
Wrong arm though? Why is everyone excited?

>>42798306
>>42798324
Extremely helpful response, thanks very much.

>>42798416
Left handed nazis were a thing shitlord

>>42798416
Robert is left handed shitlord

>>42798426
False. I'm very much right handed. I'm so right handed that I use my right side as my dominant side for everything, even skateboarding.

>>42798396
What is so bad about maxing every week? To me it looks like a good way of progressing fast.

>>42798436
Very mentally and physically taxing, also need to have your recovery on point.

Just did my first meet

Went 9/9 for 180/112.5/230 at 89 bw

Poverty bench but still increasing
Could have got maybe 5 more on squat and dl and 2.5 on bench if I tried but wanted to go 9/9 more than risk it

>>42798432
How do you skate board you're too big

>>42798450
Jesus fuck with arms that long you could write this post for me without leaving the room you're in

>>42798450
Good job dude, matched my squat and beat my dead at ~14 kg less

>>42798451
Very badly. Ripstik is more my style desu.

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>>42795025
did that with dumbbells while doing lateral raises once. Had to sit down for 10 minutes

>>42798469
I see
>>42798450
Posted a selfie

>>42798466
Your bench destroys me tho

>>42798461
Not super monkey. I lock out at my balls but bench just feels shit for me. Improving well lately tho

I wish I could put my spare 4kg all on my can arms.

>>42798490
Pretty sure the 15 kg I have on your total still keeps me under your wilks dude.

>>42798450
Well done. That's what I benched at my first comp too :)

But I deadlifted 50kg more than u so I was even more ripped on.

>>42798497
This. I got to almost 100kg before I realised this is retarded and I literally have a sub 300 wilks

Now I am smoll with a big wilks yay

>>42796111
Been on four dates with a girl

ZERO kisses :D

>>42798510
This is disgusting. I am disgusted. I am a pulled.

>>42798514
Big plus from not getting on the pl team is that now I can cut to sub 93. Will probably end up around 86 or so.

>>42798510
Thanks

You really deadlifted 280 on your first meet? Fucking hell

>>42798497
How much of the extra weight is fat or are you not so fat retard now?

>>42798523
Why did you not make it on the PL team?

The 80-89kg range is really comfortable for me. Easy to maintain as a Manlet king, and gives me a better chance at ever having any respectable lifts (((relative to bodyweight)))

>>42798535
Really really. Tfw deadlift monkey.

>>42798535
FR weighs in at 315lbs and it was medically confirmed every single lbs of him was pure lard.

They couldn't find any bones, just a support structure of hardened fat.

>>42798535
I'm ~25% bf, so a good bit. I'd probably be mid teens at that point

>>42798539
No clue dude, guess they just didn't like me enough or something. People with less experience and a lower wilks got on the team and I didn't.

>>42798544
How many people can you wrap around your arms with finger tips touching?

At least 2 men surely

>>42798546
I like this post

Except for the bit where you left out that his brain is full of fat too to the detriment of his computational skills.

All these nocturnal homos.

>>42798544
What a fucking dl chad
Although didn't you not pull much more at the worlds?

The biggest dl at my meet was 267.5

>>42798559
thanks I like your post too

>>42798546
Lol

>>42798559
>Detriment of his computational skills
Explains

>>42798564
Had to binge the entirety of Bojack Horseman season 4 dude. Was too good. Only problem is now I'm too depressed to fall asleep

>>42798567
He has only put 25 kg onto his deadlift since then

>>42798547
So muscle isnt much different is what I was getting at.

I think I could cut to 83 easily enough if I wanted to right now

NorseLean2017

This time for real guys

>>42794419
>>42798559
>>42798547
>>42798535
Recommended ipf weight class for 1.81 (about 5'11), with slightly long arms and slightly short legs?

>>42798572
>He has only put 25 kg onto his deadlift since then

Sheeeeeet thought so
What happened isley? So much potential

>>42798572
How tall are you?

>>42798577
Yeah, and probably not even all the way, just water cut the last 2 kg or so

>>42798580
Trip on. I want to believe

>>42798582
Probably end goal would be 93-105ish, depends on how large your frame is

>>42798585
He's a GDE, like most of us

>>42798587
5'9

>>42798567
Yea only 282.5kg

>>42798572
>retard

>>42798582
Hello we are the same people. I recommend 83kg but 93kg if you can get there lean.

I have no idea what the weight classes are again so i just put 3kg on the end of everything

>>42798595
But I was a retard before I was fat, unfortunately.

>>42798597
They're 66, 74, 83, 93, 105, 120, 120+ for men

>>42798450
Forget to add it turns out my belt and wrist wraps aren't ipf approved due to the brand. Luckily it was a club meet and they let me away with it.

Bloody ipf making companies pay them shekels to be approved.

>>42798582
92.85kg and if you deviate by even 50g I will take you behind the chemical sheds and shoot you.

>>42798615
I like this post

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morning men :)

>>42798621
I don't like this

>>42798592
Gdes don't dl 280 and win a medal at worlds

>>42798595
Did you wait ages for your first meet?

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I only have chest hypertrophy in the upper bit that connects to my armpit, non in the centre. why is this??

>>42798592
With a 310 wilks at 86kg 5'9" you'll probably be late teens rather than mid teens bf%. The human body carries a shocking amount of water that gets lost when you cut. That's also assuming you cut well and your training allows you to maintain muscle. You'll have to gain some proficiency in the big 3 while cutting and also maintain volume to keep your muscle.

>>42798592
>>42798597
>>42798615
I am at 95 kg now and have my first meet in 6 months. Permabulk to 105 or bulk and cut to 93? I guess the second because by then summer will be approaching.

>>42798629
Cucked insertions, shit tier muscle belly length. Consider picking up table tennis.

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>>42798627
u gay or summink

WOAH woah Woah woah woah

*record scratch*

>>42798628
3rd place medical actually

>>42798637
I don't like this

>>42798628
It was a bronze deadlift medal and he only got into world's because of wilks

>>42798629
You do you a lot of incline pressing?

>>42798630
>Wilks
323*****, and assuming I'm able to mostly maintain my lifts it should stay around that

>Maintain volume
Will be doing that. When this version of hepburn runs out I'll be switching to the version with accumulating singles.

>>42798635
Cut to 93, highly unlikely you're lean at that bw rn

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>>42798636
o-okay

>>42798629
Stop what you're doing and go to a doctor right fucking now

>>42798644
>You do you a lot of incline pressing?
neber. I only have a flat bench

>>42798629
>>42798644
Do you do*
Fuck I need to go to sleep. See you in a couple hours lads

>>42798657
Weird

>>42798661
He says top part but he means he has a gap between his pecs. Also, I really really doubt you're going to maintain your lifts after dropping 2 weight classes, especially if all you're doing is singles.

>>42798644
>>42798638
Still a medal

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What happened to big ben?

Its stopped belling

>>42798644
>he only got into worlds because of wilks
Isn't that how everyone gets into worlds? By putting up a big wilks in comp? Or are you talking about his trainer?

>>42798681
Even Jason Genova has those

>>42798684
>Its stopped belling
bonging*

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>>42798699

so yesterday i had achey joints. Today i have a huge headache, so my suspicion that i mightve caught some cold is probally accurate

What can I do to make this go away asap? I already am on 200mg of ibuprofen and just ate 2 cloves of raw garlic what else would help guys. This fucks up my programmed block for next week shit

>>42798628
Yes and no. When I was teenager I never competed because I didn't want my parents to have to drive me to a comp. But when I was at uni I rowed. When I quit rowing I competed within six months of deciding I wanted to do PL over WL.

>>42798635
Up up. Go up because lifting more weight is fun and girls don't really care if you're a bit chubby.

>>42798585
Also as fat retard says I'm a GDE with a single good lift.

>>42798735
>deciding I wanted to do PL over WL.

Why would you ever pick PL over WL, assuming you actually "picked" weightlifting. Powerlifting is the children's table of Weightlifting where they put the genetic failures with awful explosiveness and poor learning ability

>>42798763
>they put the genetic failures with awful explosiveness and poor learning ability
Yeah I wonder why he chose pl :)

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>>42798739
>Not being aesthetic as fuck to the point where you literally, unironically get off to your reflection
Post body

...

Didn't think so

>>42798775
If he was a genetic failure he didn't "choose" powerlifting.

Not a single person in powerlifting could compete on an international level in weightlifting, but most weightlifters could jump right into top level powerlifting with less than year of training.

Question about hypertrophy block:

If I'm doing movements that hit the same muscles eg squats, deadlifts, sumo squats and RDLs, how is it possible to know which muscle has reached it's MRV when I can no longer do my sets?

Also, do you have to make all body parts fatigue at once? If MRV is reached for chest but not legs, do you go back to MEV for everything? If so, does this mean that each cycle is only as long as the shortest cycle? If not, will this cause accumulated fatigue/recovery problems? Or am I reading into things too much?

>>42798763
>>42798796
I think since he's from UK he didn't want to do WL when the scene is a literal joke. Essentially if you live in the US, UK you should pick PL until the WL scene picks up which is unlikely.

>>42798835
Usually glutes/hams for deads, quads for squats, glutes for sumo squats, hamstrings for RDLs. If you hit MRV too early on a muscle group, just lower volume a bit and adjust your next mesocycle so that you reach MRV on the 3rd week for every muscle.

>>42798749
>>42798739
>>42798735
where you training/living now?

What is the reason for seeing faggots squatting in tights

>>42798854
Helps them stay tight :^)

>>42798707
800mg ibuprofen for inflammation
1000mg paracetamol for pain and take temp down
effervescent multi(berocca or similar) to boost immune system
serving of electrolytes to keep hydrated (drink lots of water or fruit juice for some simple sugars)
caffeine to help fight fatigue

or drop the caffeine and sleep a lot

>>42798796
that's prolly true but who gives this much of a fuck? WL is hard and takes a long ass time of ridiculous frequency and coaching. PL is much more straight forward and accessible for dudes who want to get big and strong.

WL is god tier without a doubt. however not everyone wants to do it and you're just gonna have to live with that reality, as difficult as that may be for you.

my guess is that you squat high bar and bought into that pathetic elitism that exists (exclusively behind keyboards) between HB and LB. do you have strong feelings about xbox being superior to PS2 as well nerd?

>>42798867
seems like youre an expert on this topic

>>42798850
thanks, love you bro.

>>42798835
>>42798850
first i though what the fuck do those acronyms mean

maximum recoverable volume?
maximum efficient volume?

i wouldnt worry, you are probably nowhere near hitting either

Why do I find myself really attractive this morning

>>42798878
Brutal

>>42798881
used to get a month long cold end of every december but had to work 2 weeks straight so had to deal with it, turned out it was the stress of the job as i didnt get ill this year after changing job

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Who here loves training sub-optimally?

I lift every day, and today i did
>front squat
>push press
>overhead press
>deadlift
>curls

I dont even thoughtfully periodize or follow any percentages or anything.

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>>42798835
>mrv
fuck the concepts of mike israel, the're too vague to measure

Start looking into pic related

>>42798910
I too waste my time at the gym

Its like a park but for adults

>>42798888
Recoverable. The point of this kinda programming is to increase sets every week until you can't. If you have to double your volume you double it.

>>42798915
We are big smiling babies. You are strong though, right?

Is it dangerous to max out a Jefferson deadlift after not doing it for a long time

>>42798927
I just lift weights man and let my body figure it out

>>42798888
Minimum effective volume, maximum recoverable volume.

>>42798913
I'll stick with israetel, it's not complicated at all. He spells absolutely everything out simply.

>>42798955
>it's not complicated at all
good luck figuring out his ''20 sets a week for x muscle group=MRV''

>>42798968
He gives estimates which you work around till you've got it. Increase sets until you can't, then go back. That's pretty simple

>>42798955
This is the big appeal behind Israetel's stuff. It's babby's first smart autoregulated program and it works. It's nothing fancy or revolutionary, it's just a tutorial on how to properly listen to your body and adjust your training based on how you respond to it.

>>42798968
It's so ridiculously simple. Start at a low number of sets, increase by 2-4 sets a week until you're too fatigued to hit last week's sets (I.E. if this week you're supposed to do bench 6x8 and last week you did bench 5x8, but you fail reps on some of the first 5 sets, you probably haven't recovered). Then you take a deload week, drop the volume, increase weight by a tiny bit and start a new cycle. The only thing you have to think about is "did I miss reps because I slept like shit or because the volume was beyond my MRV?".

>>42798991
>>42798992
lol its not that simple

you can only increase sets if you start out very far from failure but then again what benefit are you getting lmao. What are you gonna do for exercises that overlap muscle groups then ogh you did 10 sets of bench but now youre doing 3 sets of ohp are your front delts at their mrv wuut didnt thin kof that now did ya

>>42798992
>>42798991
so its a volume loading phase followed by a deload

nothing new or revolutionary then

>>42799021
You do less work for glutes/front delts and other muscles that are trained in the big compounds you'd expect to be doing. He covers exercise selection and suggests MRV for front delts is around 12 sets for most people, while the minimum volume required to make front delt gains is 0 sets because you're expected to be doing 12+ sets of chest related pressing a week.

>>42799035
Exactly. If it was a gimmick it probably wouldn't work.

>be brainlet
>start volume block
>3x8 at 10rm
>next week do 6x8 at 10rm
>fail last 3 sets getting 8 reps
>welp must be at MRV
>deload

>>42799021
have you actually read the landmarks article?

>"didnt think kof that now did ya"
he thought of it and wrote 4 paragraphs on it. prolly should read the material before you start bringing up asked and answered questions.

>>42799048
>Exactly. If it was a gimmick it probably wouldn't work.
what i like about it is the fact its easy/accessible. whether i'm dumb or not, i find pretty much every other treatise on periodization to be vague as shit, touching only on the principles or the practicalities, never tying both together.

>>42799056
>do 3x8 at 10rm
>next week do 3x8 at 10rm and get 7,5,4 reps in the last 3 sets
>wow I must be fatigued because I could do the same thing I did last week and some more

You didn't think this post through did you? You deload when you can't do weights you've already done, indicating fatigue, not when you can't do weighs and sets you've never done before, which is merely indication that you're not getting stronger as fast as you think.

>>42799048
I just went back to basics for volume accrual, last 2 3 week waves ive done close grip and illegal wide grip, started at 60kg and added 5kg a session to finish the wave at 85kg, 50 reps total. Next time they come back around ill start at 65. Volume accumulation over months is subtle but effective

>>42799056
i'd say 3x8 at 10rm is too high to begin with. 6x8 at 10RM? that's hard.

>>42799080
He wouldn't be as popular as he is if just as bad at explaining things as everyone else.

>>42799082
Im not trying to be rude man im just making sure you do the right thing and not waste time on some meme

If you slap something together i would like a look

>>42799021
>you can only increase sets if you start out very far from failure but then again what benefit are you getting lmao
hypertrophy takes place between 0-4 reps hy of failure. 4 reps from failure is easy

So even though Im not an advanced lifter I want to make the most out of my home gym. Im slowly starting to dislike the long training sessions most programs lead to and I would really like to try out shorter but more frequent sessions. Unfortunatly, high frequency pl programs are kinda hard to find if youre not from norway or unwilling to pay a coach. I tried Martjn Koevets approach so far (its a 6 day dup) but its a little too advanced for me and some of the sessions are still over 2 hours long with minimal warmup. I also have access to the squat every day book.
Is there anything else you would recommend on how I could stretch out the typical 3-4 day programs to 6 days?

>>42799082
>You deload when you can't do weights you've already done
you're supposed to add sets each microcycle so how are you ever to know that you can't hit your previous sets? you never repeat workouts

fatigue would just as easily be identified by failing to increase sets as by repeating the previous workout and failing it. in either case, next week you'd go back to your MEV and start again.

>>42799102
I just typed a wall of text and it closed; I'm not doing it again, but I'll be basing my training on these principles:

"In hypertrophy training, this means that one of three approaches must be taken:

a.) The volume must already be high and the intensity should be going up (thus slowly inching up the volume as well by adding 5-10lbs to the bar each week)

b.) The volumes must be increasing while intensity is held constant (adding sets each week to squatting for 10 reps with 315, for example)

For the duration of my current cut, I'll be doing version b), in order to find my cutting MRV, then at the end of my cut, switching to a 250kcal slow bulk, I'll do method a) with the highest sustainable volume I trained with during my cut meaning I start at X weight and increase by 2.5kg/5kg per week per exercise until I'm sitting on the max volume/intensity I could maintain while on my cut. I'll follow this with a deload week and begin a new cycle with slightly higher volume and slightly higher starting weight, so that by the end of the 3-4 weeks I'm at a slightly higher volume and weight than the peak I maintained during my cut. Repeat until I discover my bulking MRV with a performance drop, deload the volume to the last sustainable cycle, increase weight again, repeat until I'm happy with my progress, then increase intensity, decrease volume, eat at maintenance and strength train, milking whatever mass gains I've made and hitting some PRs, then either peak or skip peaking, active rest for a week or 2, go back to hypertrophy, repeat.

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I consider habing arms gay

>>42798913

how does one calculate fatigue percentage into his body

>>42799263
by measuring performance drop through the scale of RPE

two methods, load drop and repeats. If you load drop by 10% and you do sets until the dropped load feels as hard as the initial one youve got a 10% performance drop. If you sets of a fixed weight for fixed reps and it gets harder it means that the RPE gets higher you get a performance drop

>>42799209
You're not supposed to add sets to your next meso unless you established that you're recovering too well (you trained for 4 weeks, and could have done 5, but deloaded to start a new meso). Finding your MRV is literally as simple as asking the question "can I repeat last week's sessions this week", and if the answer is no, you've gone over it.

There are 3 situations where you need to change your next mesocycle beyond adding a small weight increment to each exercise and this is what to do if you encounter them:

If you start at 3x8, and then the next week you hit 3x8 (same as last week) but fail on the 4th set, it means the weight is too high and you are UNDER MRV (not weaker). Reduce weight and continue to increase volume, make sure to be more accurate with weight next meso. (Volume fine, weight too high)

If you start at 3x8 and then the next week you can't make it 4x8, but you also fail horribly on your 2nd or 3rd set, you are OVER MRV. Take a deload week, increase the weight you're using by a small increment, begin a new meso and repeat the same set/rep ranges you did in the previous meso. (Volume too high, failure to increase cause by fatigue, weight is probably fine)

If you start at 3x8 and and then next week you make it 4x8, but you're now at week 4 of your current meso and you still think you can do more sets, it means you either need to add some volume (either start next meso at a larger number of sets, or take bigger jumps in volume each week), or if you're at 30 sets already, it means you need to add weight next meso because your sets are too easy, but unless you've never trained before your sets probably won't be too easy. (Volume fine, weight too low OR volume too low, weight fine)

Unfortunately there's no way to tell if weight is too high when volume is too high because you can't tell if you're failing due to weight since you're already failing due to fatigue.

For this I'm assuming you're following approach b) from this post >>42799228

>>42799277
I'm curious, I saw that RTS table and figured that something like a volume day is about a 10% fatigue, yet I feel dead by the end. What would happen if I did dropsets at RPE 8-9 until I reached 50% fatigue?
Inb4 baneposting

>>42799300
Fatigue % is hard to calculate because rest time between sets depend on training age, bodyweight and how strong you are, and they heavily influence fatigue percentage measurements. I couldn't be bothered learning RPE because there were too many thing I didn't think I could estimate correctly and fatigue % was one of them.

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Is there anything more alpha then waking up to this?

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>>42799366

>>42799366
yeah waking up to girl making you breakfast :)

>>42799372
trip on yakob

>>42799366
Ask her if the reason she prefers treat over trick is because of her dad's disappearing trick when she was 8.

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>>42799379

Sory już nie będę

>>42799397
przeprosiny przyjete, latwo cie rozpoznac jest tu tylko dwoch polakow ja i ty.

>>42799405

nieprawda, bo na discordziku jest jeszcze Emil i Kwasiarz, i to Emil jest tu drugi w rozpoznawalnosci


WEEBS REPORT

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>>42799427
>discord
Ah sorki nie wiedzialem ze lubisz w dupe

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>>42799438

d-didscordziki s-ssą ss-ssuper

>>42798763
I didn't have the equipment for WL at home.

Specifically the floor for it. Poured concrete

>>42798763

mfw this meme will stop in a second as wl will get kicked the fuck out of olympics

>>42798852
I'm living up in high Wycombe and work/train in Oxford. Weekends and some weekdays I train in my garage again. Tfw garagebro II

>>42798910
Me. Don't do assistance masterrace

>>42799199
ok maybe I will ask this again later then

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>>42799480

this is the guy who was spazming about dietmar and sheiko routines few months back and saying how training other way is super stupid

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>>42798515
It's okay at least you're not me. I went on a 4th date with a girl last night and we were gonna fuck but I just missed my ex and couldn't get hard. Ended up just fingering her and cuddling.

>>42798515
My wife's boyfriend says you have to be more assertive.

why are there rpe charts listing as one increase in RPE as 3% fatigue and some other chart says its 5%

did it get updated or something

>>42799551
It's definitely 5

>warming up for a deadlift max attempt
>some woman asks to work in with me
>every time I deadlift she's waiting and watching me
>go for max
>bbbbrrraaaaapppppppppppp

>>42799561
what makes you say that

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>>42799618

>deadlift max attempt
>woman asks to work with me

>>42799628
Because a 5% lower 1rm is usually 1-2 reps less less in sets of 2-10. 5% is somewhere around a 1-2 RPE increase and a 2 RPE increase is 7.5% fatigue in every table.

>>42799641
Tbf she was doing 140kg so I only had to take a couple plates off

>>42799648
I see now on the rts forums that it might differ from person to person

ill treat it as 3 to 5% per RPE for now ill test it some day

>>42799480
ill be basementbro soon, just had a mortgage agreed in principle, going to arrange viewings over the next few weeks

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You all ever just go on facebook see all the stupid shit people post on there and get the sudden urge to bludgeon them all to death(or atleast until you knock sense into them)

>>42799199
Perryman's book and his blog called myosynthesis, and Nuckols' Bulgarian Manual, and Tuchscherer's articles on using RPE (and time limits), and you're ready to start imho.

r8 my shitty routine

ABx

A:
>Squat 6x2-3
>Bench 6x2-3
>Pullups 5x5-10

B:
>Snatch warmup
>Cleans 6x2-3
>Push Press 6x2-3
>Pullups 5x5-10

Light sprints or longer cardio on off days, deadlift or clean deadlift every two weeks or so.

>>42799199
DESU, just do nuckols programs and spread out the days.

>>42799895
>>42799199
Pretty solid suggestion, sounds really good if you ask me. You bust out one of these in less than an hour.

Is isley here

>>42796842
Engage your lats

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aight fellas

left or right

>>42799199
Go bulgarian bro.

>>42800009
Left is cute
Right is THOT

>>42800009
>>42800000

>>42800009
>thick neck
>blocky face
>huge hands
is he transitioning

>>42800009
Unironically left

I dreamt that I had just hit a deadlift PB and all my friends were there to congratulate me and celebrate when Isley walked in, picked up the entire barbell with one hand by the far end and threw it out the window then called me weak and left.

I dreamt I was happy

>>42794419
Hi, got my first meet tomorrow. Any last minute tips apart from carb load today, and get a lot of sleep?

I'm a bit nervous about my squat, really struggled with 140kg 1RM last week, and it was only supposed to be a 95% rep. I was planning on opening at 137.5 and doing 5kg jumps, but now I'm not so sure. What do you guys think?

>>42800106
bring food, water, and caffeine with you

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>all the beta orbiters commenting in english on her instagram thinking they will get a response

>>42800108
I was going to take a few energy drinks. Do I want to be buzzing the entire time?

>>42795079
You're supposed to tie the rope up high enough that you can't change your mind.

>>42800123
Personally I'd skip the carbonation and no, you want a bit beforehand, nothing crazy

>>42800163
OK, thank you

>>42800179
Fuck you.

>>42800179
Fuck you

>>42800257
>>42800246

Fuck you

captacha: select all punching bags

>>42800246
>>42800257
>>42800267
?

>>42800267
Fuck you

Captcha: panzer is gay

>>42800287
Lick my fuckin' 'ner, nerd.

>>42800289
Why does whisky make my neck contract like I'm about to throw up

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>>42800009
>saving low res pics of you're waifu
sad! u dont deserve her

>>42800473
your'rest'vest*

IF THIS UGLY INBRED WHORE IS IN THE NEXT OP I WILL DO SOMETHING DRASTIC

>>42800473
idk how to save that shit

I screenshotted it lmao

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>>42800532
is that a challenge

WOOOOOOOOW


AYOPOOOOOOOOO


THIS NORMAN KHAN CAME RUSHING OUT

like I'm talking just like 10 litres of pure khan just gurlooooped out


Wee

I'm sensing more coming


Here we gooooo!!!!!


ARRRRGHHHHHHHHJJ

THHE SAME THING JUST HAPPENED

I MUST SAY that disposing of this struggle free Norman khan in the pajeet disposer toilet is a SATISFYING feeling

anyways guys can we get back to talking about squat bench and deadlift

>>42800532
Only 7 posts to go. It's going to happen. Panzer will make the thread at 299 and push this one over bump limit by linking it.

>>42800565
Renaissance periodisation

>>42800382
Huh
>>42800534
Rookie

>>42800572
310 posts is the bump limit

>>42800585
I always thought it was round numbers. 700,300,500 etc.

>>42800585
there is a defacto place to make a new thread is 300ish

>>42800599
wow that was great english

>>42800608
Not as bad as your latvian :^)

>>42800609
>>42800611
>>42800611
>>42800611


thanks buddy

>>42798441
also, maxing weekly means you need to be peaked at the end of each week, which seriously limits how much volume you can do

>>42798835
MRV and MEV take a long time to find. MRV basically means you could not have physically done more work, I'm pretty sure you'll know when you get there

>>42800597
It used to be 300 but a few years ago it went to 310

>>42799296
so let me get this right.

you do 3x8, then fail on your sets miserably next week. you're over MRV, great, start again at MEV.

you managed to do 3x8 one week then 4x8 no problem next week - great, you have more juice in you and can add more sets next meso.

now, you get your 3x8 one week, and you try to add a 4th set next week and fail it. why is this not interpreted as being at MRV rather than over it? you have just barely recovered, but not enough to adapt - this is the definition of MRV, unless i am mistaken. and what does the weight have to do with anything? this is the first i've heard of that. surely you could pick a weight that's too high at any time, for any lift, and of course you'd fail it because its too heavy. why is hitting 3x8 but failing 4x8 indicative of weight at all?

also, how difficult should the first week in the meso be? should it feel easy?

don't die

>>42798665
I'm gonna try so hard and prove you wrong

>>42798688
I mean Robert Wilks

>>42800534
Ctrl+u, ctrl+f "scontent", the image link is now partly highlighted. The link is after the "<meta property="og:image" content=".

noob

>got the only good bar at my university's gym
>could double overhand meme
>so far have done 3x3 at 415
Yessssss

>>42799618
>not just saying no sorry im trying to focus on this big set itll be quick