/plg/

That's a dumb picture.

>>42805587
where is rebeka koha

delete this immediately

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Me

>>42805578
haha, ok yakob

>>42805627

>Mati

mamy jeszcze Emila, a dzie Sebus bez Sebusia to obiektywnei hujowo

hm Should I tell Isley the ph3 template he is following is the incorrect one made by a brainlet with fucked up calculations and errors in it?

>>42805652
ur losing ur edge

u bore me sean

>>42805652
>>42805652

no, no, he would fuck up the correct one anyway

Isley should stay to some 12 months cycle in order to add two 0.25kg microplates to bar per year

If you look closer its not so stupid beacuse in 10 years he would be whopping 2.5kg stronger (PROGRES IS PROGRESS) and he could even get to 240kg squat in next 30 years

>>42805663
nice projection

>>42805644
no w sumie Mati bez Seby to troche slabo, kazdy Mati zna jakiegos Sebe i kazdy Seba zna jakiegos Matiego

>>42805677
zzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

>>42805685
>42805685
https://discord.gg/MUkyz4

cho pokopac w diskorda mati

>>42805707
Is this a Polish only discord? Who's in it

How many wilks should i have to do smovlov?

>>42805726

its Esme discord, its just overrun by us

>>42805734
wow starting to feel like that retard kid who can't join any friend groups cause he's pissed at least 1 person off in each one

>>42805707
>discord
juz ci mowilem ze nie lubie w dupsko brac

>>42805749

who are you?

lamo me and Emil trying to piss off everybody so we have spergs like italiano faggatori who runs like scared dog when he sees me in any discord and quits it right away, and Gary who still cant get over vietnam war

>>42805752

o huj ci chodzi pedale tam sie fajniej gada, a to nie zadne koleczko miziania sie po pisiorkach tak jakbys to sobie wymarzyl

>>42805752
>>42805776
ID RATHER HAVE TRAPPY BACK THAn THIS FUCKING GARBAGE

>>42805807
wyjebac ci gonga na ryj cweluchu, stul pysk jak z kolega rozmawiam
>>42805776
Nigdy nie mam zamiaru uzywac tego botneta

>>42805821

jaki botnet? o czym ty pierdolisz jak my napierdalamy raw nie dajemy sobie smiesznych bocikow bo smrut

Nth for tfw grip PR despite not doing any dedicated grip work for almost a month

>banning me
What a fagggy thing to do

>>42805846
Did you just switch to hook grip :^)
>>42805837
discord sam w sobie to jebany szpieg zbiera z uzytkownikow dane i sprzedaje.

>>42805858
Nope, double overhand + chalk on the only bar with good knurl in my university's gym, got 415 3x3 and 3x2.

Unblock me you fag

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>>42805858

OI HUI A MY POSTUJEMY CP JAK NAS AMERYKANCE WKURWIA XD

what fucking language are you all speaking is that fucking polish

I guess that only based upon the amount of k's in the words

>>42805960
XDD, kurwa czemu zawsze to polacy cp postuja, to samo na /int/ tez sławny polak pedo poster. Nie zeby ktos sie przejmowal napisz raz na tydzien na facebooku czy gdzies ze Jarek to zbawiciel Polski i cie nie wsadza nigdzie xdddd

>>42805989
Yeah your latvian slut is polish rape baby I'm her daddy

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gf sent me this

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>>42805999
>polish
>people

>>42805990

musieli sobie bot translatora zainstalować bo nie wiedzieli o czym pierdolimy, a ten zjeb i tak wszystko przekręca xD

dude polish looks like straight fucking gibberish

lmfao

who made this language

>>42805999
>>42806000
excellent digits

>>42806004

>lativa is so poor and under civilized country it was not a part of poland-lithuania commonwealth, we called it inflanty and laughed at them as lower folks. Now your "beauty" is from country that was LITERALLY polish bitch

Man harry potter is really having a hard time with that cold water, what the fuck man.
https://youtu.be/zBxqjF-c7jw?t=11m22s

>>42806057
just to make sure

this is blushoes right

>>42806063
Hol up hol up hol up

Ice cream isn't vegan....

>>42806000
post more

https://youtu.be/PKxzgeMISjE

He is literally isley

>>42806063
Seriously why the fuck is he shivering that hard, the other two arent even bothered at all.
He can't even move his fucking spoon because of the shiver lol

>>42806129
repitilian

>>42806147
But reptiles love the snow

This general is perhaps the worst thing I ever stumbled across.

>tfw randomly took 5 days of rest

Why do I do this to myself and how badly will it kill my gains

>>42806555
It wont

>>42806560
Thank you friend

A-at least im reducing my chance of injury

>>42806555
It will only benefit you, in terms of recovery and joint health, as long as it's not a frequent problem for you.

Lack of motivation?

>>42806555
Are you doing thing which you hate in the gym more than you are doing things which are fun?
Do you program in any form of fatigue management?

>>42806599
>Fatigue management
Only pussies do that :^^^^^)

>>42806603
How many times have you injured yourself in the past few months?
I remember you fucking up your elbows but I feel like you've acquired a couple injuries lately.

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>>42806603
Our choices catch up with us eventually.

You don't need fatigue management, just stop doing the same 3 lifts day in day out.

This is such a stupid sport to train for if you're not actually going to compete!

Good thing we have a dedicated thread to talk about powerlifting.

>>42806621
Only real injury was elbow bursitis and that was gone after 10 days. Other than that I've been relatively injury free, nothing really for months before or after that.

>>42806625
I'm memeing you dip

>>42806639
False

>>42806651
You can't say false without expanding on your point.
It makes it difficult to mock you.

>>42806647
False!

>>42806661
>Makes it difficult to mock you
It's almost as if that was my intention??????

>>42806681
I'm dedicating every single waking moment of my life to nit pick and over analyse, criticise and subject all your posts to anecdotal and subjective opinions of mine.

So get explaining boy.

>>42806704
It's irrelevant what lifts you're doing every session, you could be doing some stupid bro split with only machines and if you killed yourself every session you would still crash and burn from the fatigue eventually.

>>42806744
The conclusion you should have came to, perhaps if you had a standard first world education, in which you were taught reading comprehension from an early age, is that I was merely suggesting that doing the same 3 power lifts repeatedly session to session is ultimately responsible for your over use injuries, instead however you shouldn't squat, bench and deadlift every session, but split them up across the week, allowing yourself a greater chance of recovery with minimal impact to your progression.

However, there is also an added benefit to having variety in your training because you're practising and improving different ranges of motion, thus increasing your overall mobility and creating a healthy muscle balance throughout your body.

Eric Jefferson once said, "the reason you're injured all the time is because your hips are immobile and you have muscle imbalances".

>>42806085
clarence has a different brand, guessing it's vegan

>>42806791
I bet you have a really gay face.

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>>42806807
I'm actually trying very hard to occupy myself as not to be left alone to dwell on my thoughts.

>>42806830
If you want a diversion, go out. It's Saturday night you Incel. Go be people.

>>42806791
You literally stated that fatigue management wasn't necessary if you diversified your lifts, and I stated that it was false because it is. No one was arguing about your other points. However, to eventually be the best at this sport that you can be, you will need to be extremely specific since your ability to build muscle will be greatly diminished. That does not mean i am saying that people shouldn't be doing plenty of variations overall, because the vast majority of people here are not advanced enough to get negligible benefit from variations. Also, your implication that injuries are solely from compounds at moderate to high frequency is somewhat incorrect, especially overuse injuries, because there are definitely exercises that will make you more likely to get various injuries, including tendinitis, than the barbell compounds, such as leg extensions, JM press, skull crushers.

>>42806864
Then why are you here?

>>42806872
I lifted, worked a bit, played golf, had sex with my gf, ate Chinese food, had a bottle of chilled white wine, and I was lurking before bed.

Lol Joe and Alex are drunk

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>>42806871
>I stated that it was false because it is.
A lot of words there but very little substance my good man, like a succulent chicken breast plumped up with a watery solute.
>No one was arguing about your other points.
They're merely an extension to my original statement, points you should infer from the base context.
>However, to eventually be the best at this sport that you can be, you will need to be extremely specific since your ability to build muscle will be greatly diminished.
Towards your competition, yes, however there is no skill level where athletes should, or do, only train the squat, bench and deadlift with minimal variation or auxiliary exercises.
>That does not mean i am saying that people shouldn't be doing plenty of variations overall.
So I was right and you're being contrarian for the sake of being contrarian?

>Also, your implication that injuries are solely from compounds at moderate to high frequency is somewhat incorrect, especially overuse injuries, because there are definitely exercises that will make you more likely to get various injuries, including tendinitis, than the barbell compounds, such as leg extensions, JM press, skull crushers.
In this context, the competition lifts are the squat, bench and deadlift, and what is a very common belief here is that people assume that the power lifts can be the meat on the bone of their training and they severely under appreciate the importance of taking breaks, listening to their body and making rational decisions to stop training if needs be.

So many blown out knees, worn out spines and inflamed elbows all because little Jimmy didn't want to take time off squatting and just took some pain killers instead.

>irma refuses to go up the east coast

I guess its ok not like I wanted off work and school or anything

>>42806952
This is perhaps the most hilarious post ever produced on plg, the powerlifting general on 4chan.org

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>>42806980

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>>42806988

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>>42806988

>>42806957
Get some sleep for once sean.

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>>42806957
Now you're just arguing for argument's sake

>>42806980

>>42807013
Who are you? Post a photo of yourself. I want to see who keeps posting this.

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>>42807011

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REQUESTING THE ONE WHERE JOE IS SETTING UP FOR A DEADLIFT WITH A REALLY FUCKING SERIOUS FACE AND THE FILE NAME IS

MOMMY_I_SAID_I_DONT_LIKE_VEGEDABLES.PNG

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>>42807031
File name is slightly off is this is what you're talking about

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>on holiday in Latvia
>at the club
>some slut grabs me by the Jacket
>asks me if she can snort coke off my dick
>hellyes.jpg

Pic related, the dumb slut gave me her Snapchat and sends me nudes daily.

Joe is a good friend and panzer wishes he was having half the fun we're having tonight.

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>>42807062
I like Joe too

he's one of my favorite trips

also

>DUUUUUUUUUUUUUUUUUUUUUUUDE IM SO FUCKING DRUNK HAHAH

Joe is my number 1 favorite trip.

>>42807081

You don't know what fun is.

I pity you :)

panzer answer sc or i'll tell mum

>>42807098
you didnt snapchat me

>>42807115
yes i did now look or i swear to god i will steal your dogs meds

>>42806586
Le depression

>>42806599
Just doing starting strength to rebuild strength

I like what im doing in the gym, my mind isnt in the right place in general

>>42807055
She looks hot but she needs to wear gloves

>>42807207
Advice is just advice, take it or leave it, but if you've fallen out of habit with something you once were passionate about, it may be worth finding another reason to do it.

Starting strength was the most miserable time of my entire training history, I can still remember that gut churning walk to the gym as I got near the end of the program.

What I would suggest, but its only advices, is to do something new. Bodybuilding, powerbuilding, going into the gym with no plan other than to get pump and lift heavy? You could focus on lifts that aren't just the squat, bench or deadlift?

My advice, which is merely just advice, might be that you need a change in pace to focus on what's actually important. Lift the weight off your shoulder, (lol), and find a different incentive to lift if you are unhappy with where you are now.

Lifting is just meditating, best to try not and make it a cause of stress I guess.

Idk, these are just my advices.

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am I the only one who hates dark shades of lipstick

why do girls do this

Holy shit I've been drunk 8 hours straight someone end my misery

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why do people purposefully poison themselves with alcohol

This fucking thread.

Is this now pollock lifting general?

>>42807337
Cause for whatever reason I'm a nicer person intoxicated than I am sober

>>42807337
@ me next time you orbiting beta

>>42807337
Cuz it's fun????

>>42807319
I much prefer it to vibrant shades of red. Personally I think lip stick is only worth it if you're lips are too dull or too vibrant, and you just want to bring them to a natural looking tone.

A little cherry hue can look very cute.

Make up is so damn messy, and that's what turns me off it.

>>42807337
I don't know anymore, I realized it fucks me up so much I've been sober for 3 years now.

>>42807322
Just sleep bro??????

>>42807337
Why do people do anything? Because they enjoy it

I'm sorry I'm an aggressive drunk

>>42807413
you messed up your trip Bobby

>>42807307
Thanks for the words mate but its not just the gym I'm neglecting, it's everything in my life. I might be le depressed, I dont know. My mind is lazy and weak

This is my 3rd time running SS so I know how awful grinding can feel but I'm actually really enjoying it this time around. My form feels refined and making such fast gainz is fun. Im at 295/240/385 lbs and RPE is still only 8-9. Once it gets to 10 every set and I get worn down I'll move onto another program.

Im just a lazy piece of shit right now

>>42807319
I hate that instagram whore style of makeup
She definitely looks better with less

Sweaty rebeka in the middle of a training session is top tier

>>42807424
Well, all I can say is you're not the only one, I think you'd find, if people were more open, that a few people around here feel a similar way.

It's how you deal it that matters most now. I don't blame you whatever you chose to do.

Life is ultimately shit, but you may as well enjoy the ride.

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did I miss all the joe posting, is it too late to join in?

>>42807906
so once again its jsut me and sean alone on /plg/ on a saturday night


fcuk my life

>>42807933
Don't worry bud, it's 1pm sunday morning here im just getting out of bed

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>>42807933

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>tfw a nigger tried to start a fight with me over literally nothing
WTF I love Panzie now.

Tonight I learned the word Teaboo from Joe.

Anyone else been screwed by the refs in a meet like this?

I had walked my third squat out and had to wait while they were happy my knees were locked. The head ref then says rack when he meant squat and I go to rack before he can correct it. I ended up getting to reset but was rough for such an attempt

https://www.youtube.com/watch?v=0gpGqGHEr_8

>>42808359
Drunk Joe is so hilarious.

anyone got the spreadsheet for Project Momentum 2017 on them?

>>42808630

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

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

>>42808637
I'm going to compete in 93kg class, so should I do Group 1?

>>42808637
>tfw too stupid for rpe training

>>42808654

Do whichever. I did better with the high volume.

>>42808637
High volume group for people whose rep maxes underestimate their, 1rms, yes? Or are they not doing it that way this time?

>>42808667
Alright cool.
Does Mike explain on his website what (repeat) and (load drop) etc. mean?

>>42808637
What do you do for the down sets?

If keto requires 75% fats and only 20% protein, then is it at all possible to bulk and build muscle with such a low amount of protein?

>>42808678
>>42808694
(repeat) means you repeat the lifting of the barbell you just did
(load drop) means you drop the load and the lift the barbell and lift the barbell with the same RPE you just did
(rep drop) means you drop the reps and lift the barbell with the same RPE you just did

>>42808716
It doesn't and also no but the reason you'll struggle to build muscle effectively on keto has nothing to do with protein intake. Read Lyle McDonald's book on keto, it's in the dropbox.

>>42808668

We were suppose to test our 1rms then do 80% AMRAPs to determine our group.

>>42808678
>>42808694

What >>42808726 said is the protocol.

>>42808739
My 1RM is always higher than what an AMRAP says I should be able to do, so should I do the high volume to get better at doing sets?

>>42808739
>We were suppose to test our 1rms then do 80% AMRAPs to determine our group.

Yeah but which is which? Is 8+ reps high or low volume?

>>42808726
>drop the load
like just wank in a middle of my workout?

>>42808726
Thanks

I like the idea of RPE but in practice I end up underestimating my RPE and burning out

I see a lot of guys eating sourpatch kids in the gym which uses sugar and hfc making them more fructose than glucose, but if money was no object wouldn't glucose tablets be the best since they have an very high in terms of GI?

>>42808783
Better to ask someone who trains for endurance sports. Nobody needs to carb up in between sets of 1-20 with a barbell.

>>42808783
A lot of people are stupid though

>>42808745

Use your tested max.

>>42808746

For the purposes of PM there were actually 4 groups.

People who got below average (7 or fewer) reps for the AMRAP and were placed in the high intensity group.
People who got below average for the AMRAP and were placed in the high volume group
And two groups of the same for people who got above average reps for the AMRAPs.

People who got more reps tended to do better with high intensity and people who.got fewer tended to do better with higher volume, however you can do whichever you feel more comfortable with.

I preformed well for the AMRAPs and did better with the high volume.

>>42808815
>People who got more reps tended to do better with high intensity and people who.got fewer tended to do better with higher volume

Was the difference big enough to matter in a practical sense, or just big enough for the """researchers""" to determine that there was an """effect"""?

>>42808359
> Teaboo
Please tell me that refers to dirty brits. I'm stealing that. Joe deserves a pat on the back for that

>>42808716
Why are you doing keto? If you're answer is mark bell told me to do it then you shouldn't. Actually you shouldn't in general. Any athlete should not be doing keto. Carbs are key, keto is gay

>>42809210
I'm attracted to ketosis because ketones are a more efficient fuel source than carbs, and oxygenation increases by simply being in a ketogenic state.
An impressive anecdote of the oxygenation and efficiency is a doctor untrained in breath holding techniques went from 2mins to 4mins just by being in ketosis.

What do I do if I get to the end of a 4 week cycle of one of Greg Nuckols 28 routines and I don't want to max out?

Should I just add 2.5kg to my max and repeat?

>>42809226
Ketones are not a more efficient fuel source than carbs. Where the hell did you hear that absolute retardation

>>42809367
Okay I double checked and I misinterpreted the info. Ketones are a preferred energy source for the brain and heart, but not necessarily anywhere else.
Dr. Israetel says it's only acceptable for low volume training. Part of this is because anything beyond 3 or so reps is going to require more energy than ATP stores.

>>42809470
That is correct. If you compete in a sport
In b4
> Sport
You should not be doing keto, it's a retarded meme diet that saps muscle and is promoted by someone that knows nothing about powerlifting

>>42809504
The thing that is interesting about ketosis is that when your brain uses beta-Hydroxybutyric as a fuel you get a spike in BDNF which promotes growth of new neurons and synapses.
Honestly the real question is why doesn't every normie hop on keto, and only athletes do high carb diets?
There's implications from data that what lead to the rapid evolution of the brain is due to the 6 fold increase in oxygenation to the brain over the course of millions of years because all of our previous ancestors consumed high fat low carb diets.

How do I tell the difference between muscular soreness and if I've snapped my shit up

Anyone know what Renaissance periodization says about macro splits, meal timing etc? I know to bulk or cut on hypertrophy and maintain on strength, but as far as their detailed approach, I have no knowledge and would rather not pay hundreds of dollars.

>>42809684
Hopefully you should have at any point in your life experienced muscle soreness, and should be able to tell the difference.

>>42809533
>Honestly the real question is why doesn't every normie hop on keto
carbs are available in huge quantities everywhere, cheap as shit and delicious

>>42809702
Yeah, get your protein in and count your calories. No gimmicks.

>>42809745
That and every developed country has a crippling addiction to refined and added sugars.

>>42809749
Unhelpful response.

>>42809781
Okay fine, which pdf/spreadsheet do you want? I'll upload them.

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>>42809781
>>42809796
This is what I have

>>42809802
>>42809796
Damn, thanks lad. Whichever ones you think are good for powerlifting or bodybuilding (I'm 185lbs also).

Don't go to too much trouble though.

>>42810229
volafile org/r/fit

Look for RPDiet.rar. If it hasn't expired yet, there should be a zip file with the same diet stuff plus some training templates.

>>42810273
i got "RP Files" but your filename was not there. oh well, thanks anyway

>>42810299
Yeah that's the one, takes a minute to upload but you got the right thing anyway.

>>42810309
love you bro.

It's normal to have piss weak curls if you do them after chins, pressing, rdls etc? Never really done them seriously.

My arms are small and weak anyway but I could only curl the bar for sets of 15.

Feels like a bunch of snatch grip stuff just somehow destroyed my bis.

>>42810314
i'd say that's totally normal. its normal to have piss weak curls anyway if you actually use proper form

>>42810314
Sounds like pretty typical strength for an early intermediate. Anyone who claims to curl 1pl8 for 12s when they barely bench 2pl8 can fuck off.

>>42810314
>Is it normal to have a weak isolation exercise for a muscle I don't really train much, especially after another exercise in which they're used?

Yes. Especially doing high reps like 15 will take extra effect from the chinups. And like the other anon said. The biceps are fucking tiny dude, heavy curling is more often than not cheat curls.

>>42810326
>>42810334
>>42810342
thanks for the replies boys, yeah they're done strict and I just wasn't sure if I should be curling like 80lbs+ because it seems like everyone can

POBUDKA KURWA

https://www.youtube.com/watch?v=lB4EKS5iQZ8

>>42810361
Also the variation matters a lot. I can feel a great contraction with 12.5kg dumbbells doing regular standing curls, but when I try to do the same sets/reps on incline curls I have to halve the weight to avoid moving my elbows. A tiny bit of back movement goes a long way.

How heavy should the sets during an early hypertrophy mesocycle feel? should they be easy?

>>42810427
It should be your max weight for whatever set/rep range you'll be using when you're at MRV. For simplicity's sake, if you're doing a 3 week accumulation 1 week deload cycle, start at 3x8 with as close en estimate to your absolute max for 6x8 that you can manage.

How do you select your beginning weights for a strength block, given that you may have just spent 3 or so months without any strength work at all? Do you just go with your previous maxes and try to increase them?

>>42810459
how does this work if you're adding both weight and sets each microcycle, like their examples do?

>>42810465
Well if your previous max was 1x5 with 315 and now you're putting up 275 for 4x8 it's safe to say you can bump it up a little bit mate. Use your brain and experience.

>>42810481
ok lad thanks.

making my main pull deficit deadlifts and my assistance is all sgrdls, not sure what % of conventional to start my deficits at desu

I hope this works

>>42810560
Assuming you're weak at deficits and that's why you're doing them, start at a conservative 80%.

>>42810573
thanks thought so
yeah I'm extremely weak off the floor, not so much because of quads but lower back

>tfw you are in the gym benching 160kg for 1, people mire and you feel strong
>you realize there are plenty of people out there that can rep that for 20
>someone could literally walk in and make you look like a 10 year old girl

>>42810586
Have you considered sumo or pulling with oly shoes to pull more upright? Also totally anecdotal but I find deadlifting off blocks from mid shin to absolutely ruin my lower back before any other limiting factors come into play, whereas deficits feel more like the real move and I don't really feel it in any single area like an isolation or assistance move.

>>42810597
the number of people who can bench above 160kg is fucking tiny. only dedicated lifters and strong athletes will ever be able to do that.

>>42810597

>160kg for 20

wtf do you have ton of 250 raw bench pressers at your gym?

>>42810597
>tfw happy about my 160x1 deadlift

>>42810618
>>42810625
>>42810630

Well maybe not 20, but some easy 10s. Any roided dudebro can do that, given he payed SOME attention to lifting heavy.

>>42810481
>>>42810465
>Use your brain

This could be at least 90% of advice in here. Too many Reassurance Reggie's unable to make their own decisions.

>>42810650
You need to spend more time in /fraud/, roiders are weak because they take shortcuts. It takes time to build up the strength to do that. Roids or not, a 4pl8+ bench takes a long ass time. It's rare to find someone that's been training for a very long time AND on gear for a substantial amount of that time, because dudes like that usually compete and they train in gyms that aren't shit.

>>42810597
kek, one of omars videos has exactly that scenario, but its 3pl8.
But looks like he could do 160 for many reps as well.

https://www.youtube.com/watch?v=2d5Gkp43KWA

>>42810650

not even for 10, 10 is ~210kg.

Most super roided guys that brosplit but do some benching bench in 160-180kg range. Its like roiders see me squatting and they're not knowing wtf is happening beacuse some ordinary guy is repping their maxes.

Roiders I know (they compete not only on national but international level in bodybuilding) squat max is 180-220.

90% of roiders routines are pure bullshit beacsue muuh muscles grow so Im doing shit right

>>42810597
You're mixing up your bong units and mcunits

>>42810677
>3pl8
>0.75x bodyweight
kek

Props to the guy he's not even a fatty, he's just a freak of nature.

>>42810677
That bench would be so useful.

Will switching to high bar/conventional for a bit fuck up my low bar/sumo numbers or will it help? I want to run something along the lines of the "bulgarian method" and doing variations that are easier to recover from/try something different.

lads I noticed that I have quite a few miles on my forearms and a couple on arms but they're so small and not gross looking, do girls really care or is this just a ridiculous insecurity?

I know this is isnt related but I don't have anyone to ask

On topic question, if im not doing anything else is it worth it to just do a max set of pull-ups each rest day to drive numbers up? I doubt that would be taxing

>>42810818
You'll be alright mate, as long as they look good on the outside girls don't care; it's the market you gotta worry about, once they've got some miles on them the resale value goes down dramatically.

>>42810722

Sarychev was 140kg at 16yo and lean and he is only 6'4 and change (not even 6'5).

https://www.youtube.com/watch?v=yaLpao2OF_c this is at 20yo and 160kg.

On video he looks like most of 30+ ~90kg manlets at my gym look while hes almost 2x their size

Comfy Sunday coldbrew lads. Plus today I shoot for a "max" DL triple.

>>42809353
Yeah that'll work, add 5kg if the workouts were all super smooth

>>42811189
Not familiar with the other cycles but if you're running the bench cycle you kinda have to max out weekly on the AMRAP.

>>42811201
On the low volume one, yeah. The higher volume ones end with a max attempt or an 85% amrap.

>>42811218
For high load, the best option would probably be to just go for 6 and stop at 5 if it feels RPE 9 or so and only ever increase by 5lbs. For med load, definitely max out weekly. An amrap of 6 at 85% isn't technically a max since you're supposed to have improved, so it shouldn't be an issue.

>>42810935
With what frequency are you training DL?

if hypertrophy blocks should be 60-75% of 1RM, why the fuck is shit like 5x15 pulldowns recommended?

>>42811270
Just once weekly right meow

>>42811271
That's the heaviest you should be going and where the bulk of your compounds should be. Doesn't mean you can't use light weight for assistance. Same goes for a strength block. Juggernaut has strength programs with work as low as 60%.

>>42810776
it wont

>>42811271
It's an accessory exercise, not a main lift. Also why is this block periodization roider meme taking over?

>>42805611
It's an amazing picture.

I and a dream that was so amazing that i am actually depressed now that I am awake and back to my normal life.

kurwa panowie mówcie coś bo nuda

>>42811300
Since when is block periodisation a roider meme? It's more for newer lifters and natties than anyone else. Roiding powerlifters don't need to dedicate whole training blocks to gaining muscle, they can gain strength and muscle at the same time, except for the heavy dudes who already have insane amounts of muscle.

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inb4 "the virgin squat." Would be quite fitting as a kv anyway, lol.

I know you guys probably specialize in low-bar over high, but I feel like this is the best place to ask.

How can I fix my terrible squatting form? My knees come way too far forward. Am I fucking up the descent? My back becomes too upright when I try to fix the problem. Am I suppose to push by glues further back in the descent? I just got back to squatting from doing leg presses as my main leg exercise because of some issues with my lower back.

My technique for every other lift is really good, but I don't seem to get the squat right. I don't want to end up with fucked knees.

Squatted outside of rack to get a better view for the camera.

>>42811427
nah it's fine but LOWER FAGGOT

>>42811448
I have a bad back. Once my back gets better I will go lower. I am doing a lot of stretching and working on my back mobility.

>>42811427
I can see shit but keep your knees coming forward is not an issue. Keep your balance midfoot, make sure your knees are tracking over your feet, brace your core tighter, and work on torsion in the hip (external rotators) for stability.

>>42811419
>they can gain strength and muscle at the same time

You can do this too. There's no need to ever get excessively far away from heavier weights to build muscle and you can still do accessory work for lagging groups.
t. Zatsiorsky

>>42811427
>knees far forward
google wall squats, toes out, push legs out towards the bottom, slightly wider stance
>back becomes too upright
If you're not falling over backwards, your back is not too upright

>>42811458
>i have a bad back
>put more weight on spine in order to squat with lower range of motion

Lower, faggot.

>>42811427
Well first of all I can't see shit.

Second of all how wide is your stance? Knees forward isn't a problem,

>>42811427
Less sitback, but more importantly, open up your hips. You're supposed to squat between your legs, you're mostly just bending your knees.

>>42811458
http://www.ahs.uwaterloo.ca/~mcgill/fitnessleadersguide.pdf

>>42811466
>do accessory work for lagging groups

The problem with being an intermediate and in general pretty much being any lifter that isn't relatively lean at their preferred weight, is that the whole body is a lagging group. I think it's a good strategy to be honest, easier to make consistent progress due to training focus and sweet, sweet weekly progression when strength training after a hypertrophy phase. If it ends up being slow and shitty progress, at least it was a learning experience.

>>42811427
youre standing too narrow
hip hinge more cuz you got long femurs
going forward with the knees at the bottom is good if you want to avoid buttwink, just dont exaggerate it like like time

>>42811504
this

what i like about it is the focus you can provide to size instead of having to squeeze it alongside strength training to hit both goals at the same time. net result 6 months down the line is comparable but shit 6 months on one routine is boring as fuck.

they're also the only people who have a good strategy for cutting weight properly.

>>42811480
>open up your hips
stupid fucking phrase

>>42811470
>put more weight on spine in order to squat with lower range of motion

You should be right, but it's an issue with the lower left part of the back, which when I don't go too low, I don't affect that disc that much. It usually goes bad at the lower part of the lift even with the back straight. I did some lighter 10x10 deep squats two weeks ago and my back was completely fucked for an entire week. I'm hoping some stretching will fix the issue. I would love to squat deep.

>>42811471
I should probably keep a wider stance.

>>42811480
I will try that, thanks. My hips are a bit weak compared to my legs. I've been blessed with really small hips, which looks good aesthetically, but it's not too great when trying to lift heavy weights, because my stronger muscles start taking over and hips don't do their job properly, I think.

>>42811527
Thanks for the feedback. I should stand wider, I agree.


Thanks for all the feedback guys. It's been really helpful. I thought my squat looked a lot more horrendous then it was. I still have a lot to improve, though.

>>42811542
Just dislocate all your joints and allow your hips to freely swim around the vacuum of space

I've seen people suggesting using Greg Nuckol's bench program in conjunction with c6w for better bench gains. Do they mean the 3x week intermediate medium routine? Also since its 4 weeks long, do I just start week 1 again during the 5th week of canditos?

>>42811560
Yes

>>42811560
Yes and people run either of the intermediate programs.

>>42811560
Both those programs are shit written by absolute morons


DO NOT RUN THOSE PROGRAMS

>>42811570
This. You should run PH3 instead

>>42811570
Haha okay Layne Norton

>>42811578
Dr Layne Norton PhD pls go

>>42811579
Don't you ever fucking type my name without PHD in the same sentence again.

>>42811560
you should run SS until you've deloaded twice then run P90x

>>42811625

mfw I will have PhD in same science as Norton

>>42811760
You'll have a polish equivalent which is worthless.

>>42811542
How would you word it better to get someone to squat more and hinge less? It's a simple cue that makes sense.

>>42811769

Anyway, I will be DOCTOR, and you NOT

>>42811781
A polish doctor which is the equivalent of an American nurse

Want me to call you Nursey Jacob?

>>42811777

Knees out more

1. get under the bar
2. walkout
3. squeeze ass hard, knees out hard, break the bar, get air in
4. hip hinge to point you dont want to hip hinge more
5. spread your knees out hard and squat in this manner

some ppl like it, for me its getting me a lot deeper on my squat, but I get knees out even to much and it starts to hurt overtime

I preffer to sit down

>>42811793

You will title me DOCTOR M

>>42811816
You are nurse J

Is Nuckols DL 1x Int /plg/ approved?

>>42811798
That's five lines to say "sit down, not back"

>>42811827

But Doctor in nutrition science is science title not one that you use in hospial idiot


(american education)

>>42811831

thats 4 words to say "squat"

>>42811836
>nutrition science

Oof

>>42811798
I never get why you would squeeze your glutes at the top.
You cant go down when your glutes are engaged, so the moment you start you have to relax them anyway.
So what the fuck is the point

>>42811861

he tought that Norton is actual doctor in health care

>>42811856
That's using monkey noise to communicate instead of telepathically transmitting your precise thoughts to the intended recipient

>>42811875
You actually can squeeze your glutes at the bottom of the squat

>>42811875

if you hip hinge at the top without glutes squeeze aka getting all tight its likley that lumbar will go to some kind of stupid extension and fuck your shit up

https://youtu.be/h_BGfvJC6iY?t=217

>>42811567
>>42811569
Thanks guys

Last question, do you do the remainder of canditos upper days after doing nuckols' bench programming or just stick with the accessories nuckols has written down?

>>42811893

do nucklos accesories/add ohp

add rows and pullups/chinups

do conditioning on upper days not lower

>>42811893
You don't do any of the pressing work from c6w and you slot the accessories from nuckols into the format of c6w's first weeks. After that you improvise. When nuckols gives you the option to choose between curls and pull ups, do curls plus the pulling work in c6w.

>>42809702
Calories are most important then it goes macros, micros meal timing and supplementation in that order in terms of imporance

>>42811887
I am talking about the top, i dont know how your comment is related to that

>>42811891
What do you mean?
When you go from standing straight up to pushing your hips back (which is what i understand hip hinge is) you have to relax your glutes to hinge at hip.
I mean you cant hip hinge when your glutes are engaged, what the fuck??

>>42812054
You squeeze at the top to get a neutral spine position.

>>42812054

wrong, Im not relaxing my glutes before I go down. I feel them squeezed as I hip hinge

you can easily push your hips back with squeezed glutes to some degree

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>finally getting out of bed at 4pm
Wow its so good being a neet

Back in bed for those recovery gains

there is Norman khan getting shitted out my asshole right now it's going into the toilet water

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I want to test a theory

post your results to these tests and your best TESTED highbar backsquat, reps or singles

190kg for 2

inb4 lying and fake test posting

>>42805624
>never again
>1 week later

70kg bw

1 rep max squat prob around 150-155kg

Do I do Nuckols intermediate or beginner?

>>42812079
That was me yesterday. Today I got out at 12. Tomorrow I try to get out before 10. You feel like shit when you get up so late and wont be productive all day. However, when you wake up early it feels like you have so much time and can do whatever you want. I remember once I woke up 5 am, played vidya for a shitton of time and it was only 11 am. That was a great day.

>>42810477
You could do something like 3 rir/7rpe and make it harder each week like that

>>42812478
word on the street is nuckols squat setups are trash

>>42812528

Did 1 run, it got me from 180 to 190 fast in 4 weeks desu. But I agree there are better programs out there and better ways to have lighter squats on other days than low-front-high

>>42812455
whats your best snatch though panzy?

>>42812455
I am INTJ and my squat sucks dicks. It does not depend on your shitty online "personality" tests, it depends on your genetics and how long and how seriously you've been liftan

https://www.youtube.com/watch?v=0gpGqGHEr_8

>>42812578

still below 2pl8 Im afraid

>panzer is a oly lifter
>cant snatch bw

>>42812578
I've done an 80kg power

>>42812635

kek

ok fucking serious question

how is your vertical jump? can you even jump?

>>42812635
ive done a 90kg power snatch when i could back squat 140kg as an 1rm

>>42812648
idk I can do like 42" for a set of 3 on box jump

>>42812648
How come you sound like such a dork. You kinda remind me of supermong.

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>>42811625
>that name
>that post

>>42812674
I somehow doubt that actually I VERY much doubt that

lets assume your full snatch vs power would only add 10kg

that would mean your snatch would be 71% of your backsquat

you're full of shit

>>42811777
open up your hips? its meaningless as fuck. what do you mean? stretch your hip flexors? force your knees out? use hip drive?

what does this silly phrase actually mean?

>>42812696
isnt your snatch like.... 30% of your backsquat?

>>42812676
>>42812696

seriously you lack athlethic abilities

>>42812703
Funny how pretty much everyone understands it in the context of having a bar on their back and attempting to lower their body downward.

>>42811816
i can think of another "doctor" with a bad back who's probably just as legit as you

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>when your friend blows off your plans because he's a fucking weeaboo
>gym is also shut

What a waste of a Sunday

>>42812696
percentages mean shit when the weight is so low

its not i snatched 160kg with a 200kg back squat

>>42812707
40%ish tyvm

>>42812718

https://www.youtube.com/watch?v=gBOhnT6bUaY

>>42812720
thats just false

you have only so much strength to work with

if you only can squat 140kg on a backsquat then you are lying if you think you can snatch 100kgish unless you are REALLY good

>>42812712
they don't, its meaningless.

>>42812546
>>42812528

What can I do

Just some basic periodization for squatting once a week

>>42812737
ur just jelly that i am better at the olympic lifts while you squat twice as much as me

>>42812738
>powerlifting is really difficult guys!!!! its not just a set of basic movements that even a down syndrome kid could do!!!!

>>42812717

>science doctor
>bad back

lmao I get 90% of this board didnt go to acutal college but most of doctors arent ones that are in health care you know

>>42812748

build a bridge

Is powerlifting really worth it?

https://www.youtube.com/watch?v=rSDCJ_NZ0fU

>>42812708
https://www.youtube.com/watch?v=9JVPDfEnqG0

>>42812799

Is blushus your role model?

>>42812826
wait hold the fuck up are you not blueshoes

>>42812799
Coincidentally this video was uploaded the last time I was ever happy

>>42812832
No he's the shitposting pole from the discord

>>42812832

im the polish Yakob aka I squat more than you

>>42812735
Comfy but I don't get it

>>42812845
WHAT THE FUCK

I THOUGHT

FOR THIS WHOLE TIME

YAKOB

WAS FUCKING BLUESHOES

WITH SOME STUPID MEME VERSION OF JACOB AS HIS NAME

WHAT THE FUCK

>>42812783

How did he injure himself his form always looked perfect

>>42812858
You're fucking retarded lmao

>>42812858
That's cause you're retarded and your head is squishier than my girlfriends after I dropped it like a grape

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I hereby retract all my (you)'s from the polish nigger

I dont speak to subhumans

>>42812858

BLUSHU AINT GOT NOTHING ON ME

>>42812799
Those CJs were the worst thing I've ever seen

>>42812912

but your Lativan bitch is from one of few countries (Other are Ukraina, Moldavia, Belarus and Lithuania) that were literally polands bitch back in the hay day

>>42812783
he seems like a really nice guy, what are the recent developments?

>>42812799
lmao who tf is this? i've never bothered to train cleans before and the first time i did them i got to 70kg. i'd be too embarrassed to compete like that

Poland isnt a real country

all of its territory is either German or Hungarian clay

>>42813005
its blueshoes

you know

the artistic genius who made this

https://youtu.be/GrozCv4Qm0Q

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>>42813057

>>42813023
Panzer, which party should I vote for tomorrow?

New
>>42813235
>>42813235
>>42813235

Entjoy

>>42806000
why is your wife in the same picture