/plg/ - powerlifting general

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>flexing in minor
>strained my right lat

who even squats that wide looks fkin stupid

Layne Norton

>>42813253
t. Sub 2pl8 squat

>>42813268
i havent seen anyone on plg squat that wide does that mean everyone squats sub 2pl8 here

>>42813281
This is a thinly veiled appeal to authority fallacy, lass.

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>>42813281
Newfag detected

>>42813309
didnt hit depth once lmao

>>42813309
Shame he was gay. Don't you just hate fags bobby?

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>>42813323
This gets white lighted

Marcel's squats were to depth.

>>42813338
thats a lie

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>>42813338
Wow unless you're black please don't post pictures of black people. That's digital black face.

>>42813344
Can you fuck off newfag?

https://m.youtube.com/watch?v=I5bMH4Qeepw

Rebeka Koha is a whore.

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>>42813323
False

>>42813328
You're thinking of Dreamer

>>42813357
he goes deep af in the vid no idea why youre pretending he didnt

>>42813358
I am madly in love with Rebeka koha take that back

>>42813373
I told you to fuck off newfag

My lowbar is pretty shit, i can squat decent weight but its more of a good morning and my knees cave really bad.
Should i just give up and go highbar instead?
My hb looks pretty decent but is around 20 kgs weaker.

>>42813357
>>42813338
I just dont understand how he can be stupid enough to trust those spotters. If anything goes wrong that weight is going right through their hands.

>>42813382
What I would do is deload and drastically change my form and work back up. I'd only deload by a plate.

Same thing happened to me when I first squatted 140kg, knees caved in, back was rounded. I dropped to 100kg, did SS and changed how I squatted and its stuck ever since.

Literally took me a month to get back to 3pl8 if I recall correctly, and not much longer to do it for 5.

>>42813382
>more of a good morning and my knees cave really bad
well that's basically what low bar squats are so I think you are good

>>42813252
Bro, always flex in major

How do you guys ab wheel?

Like how many sets and reps

>>42813521
I used to do 3 sets of 20. Just treat it like any exercise really, and increase the volume over time.

You can't easily weight them and thats why I ended up dropping them.

>>42813526
You should fuck off

>>42813526
Sign up for a competition and you're done.

>>42813408
Will consider it, depressing as shit with big deloads though.

>>42813540
>You can't easily weight them and thats why I ended up dropping them.

What ab stuff did you move onto?

>>42813543
Deloads become a blessing when you're as over worked as you sound.
Consider it essential for huge progress, try and take a half full approach to training.

Best of luck, lots of love from anon

>>42813544
In recent months? Heavy pulls. Look up Dr Stuart McGill, he has very interesting advice on core exercises, specifically for protecting your spine.

If you're doing abs for the sake of having bigger abs, there's nothing wrong really with ab rollouts or owt

Ok, ordering new flatooos

wrestling asics vs crossfit shoes (nanos & metcons) and others

what you lifting it?

reminder that cucks taylors arent as good and I lifted in them for more than 1.5 year

Genuinely thinking of trying sumo boys

All the cool people are doing it

>>42813637
sumo looks fking stupid

>>42813309
I thought this was bobby at first lol

Was like dam he slimmed out pretty well

>>42813577
Thanks anon, makes sense so will give it a go.

>>42813588
Wrestling shoes are better for deads, for squats you can run with whatever that doesn't compress too much.

>>42813588
I've been lifting in chucks longer than that and wouldn't trade them for the world.
In your position I'd go for wrestling asics, but that's just because I fill out a flat shoe well.

>>42813637
Sumo is my favourite but I look fucking stupid

sometimes i feel like im the only guy here who cares about getting stronk

you guys just care about the big three

>>42813694
Because powerlifting is about "the big three" not general strength.

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Is this Chris?

Did Chris get shot?

>>42813679
>>42813661

at above 4pl8 squats they feel bad desu and I feel like im not spreading floor like I want to. For deads I dont care, Its more for squats. I want hard solid sole but no heel.

>>42813588
>>42813714

Get a pair of deadlift slippers and a pair of decent sneakers for squatting then, just make sure they don't compress too much.
Matching your singlet to your squatting shoes is very important.

>>42813694

thats correct

we powerlifting, not strongman or strenght lifting

>>42813737

This is my problem, I want shoes that dont compress. Walks out and standing in wl shoes is so hnnngg beacuse of stability which chucks dont provide. On other hand I dont like heel.

>>42813700
>>42813741
well i care about powerlellifting in the sense that its the only sport besides oly where i can demonstrate my strength

but i also care about general strength. imagine totalling near 2000 lbs but you cant even do a pullup i mean whats the point

>>42813758
Anyone competing in a lower weight class than shw is gonna be able to smash pullups like its nothing.

>>42813758
Nobody is that specific to the squat, bench and deadlift that they can't do some shitty bodyweight movements.

Fuck off newfag

>>42813758

https://youtu.be/EiztIt0-hV4?t=12

now fuck off

>go workout
>everything feels fucking weird, absolutely no focus and motivation, completely random fucksups, barpath all over the place

Sometimes it just doesn't make sense to workout.

>>42813758
Just train some general strength on the side of powerlifting, i don't think there are many decent powerlifters that aren't fairly strong in general.
Most lifters (even heavier ones) in my experience can do pullups.

>>42813751
Just find a pair of high sneakers with a non compressing and/or thin sole.
Squatting in a pair of adidas vs hoops myself, weissenberg and candito for example have sexy sneakers aswell.

>>42813839

I squat in pair of adidas seeley decons now, sole is good but shoe itself absorbs sweat as fuck and gibs bad feeling

>>42813838
That's me except every day

Should i do these McGill exercises daily?
Plank
Sideplank
Bird dog
and that other one

>>42813867

reaserch provided that squatting/front squatting and compound movements and stuff like pullups in general have way more carryover to abs than doing some lmao planks

>when somebody asks why you squat so much, deadlift and stuff and I never saw you doing sinble abs exercise

>>42813694
You're not the only one but I'm weak so my opinion doesn't count
Any adult male should be able to at least do 10 pullups and run a sub 4:00 km in addition to being good at the /big3/

>>42813867
Not daily, unless you're injured. Perhaps after lifting if you really want?

I only found them useful during a serious injury.

>>42813898

and every male should be able to dunk easily and squat atleast 4pl8 after 1.5 year of lifting

if not you are not a male

>>42813898
I can run a sub 4:00 km, do 10 chins and I've been doing pl training for a couple years

My life's still shit so explain that

>saaaaaaaay you want let goooo

Seriously, it makes a little mad somethings realizing that the trainers let shit like this play in the gym.
I don't listen to music when working out, but this does trigger me a little.

>>42813767
>>42813789
>>42813804
>>42813839
That's exactly what anon asked. You are all behaving like 15 year old fags
He didn't say "powerlifters are weak and can't do pullups", he expressed concern about the narrow view of training pushed around here. Everyone discusses that you need 4 different variations of deadlifts in 3 different intensities and rep ranges,but when it comes to pullups you all say "eh do whatever"
No, you fuck off
Pullups have to be independently implemented in the routine because increasing your deadlift alone will do jack shit to your pullup max and you gave to be a bit careful with the planning because they do clash with bench and deadlift recovery and performance.

>>42813979

>carrying about pullup max

no, you fuck off

>>42813993
>Being fat
No u

>>42813979
Didn't read, fuck off newfag

>>42813979
>Comes into a threat about a sport about pushing the big 3 to the highest level possible
>complains that people don't take every other remotely compound movement as seriously

If I was competing in pullups I would probably do a lot more variations to polish that. But I don't.

>>42813979
Lol

Why do the Greg Nuckols routines have you doing both conventional and sumo deadlifts

>>42814002

I can do chinups and I progress in them, but lmao carrying about them to the point you speak about progressing them autisticaly

guys what about ltes, curls, glute bridges, tire flops, kettlebel swings, rower sprints, rows, shrugs

HOW DO I PROGRESS IN THEM

>>42813886
>>42813906
I am injured it seems. Talked about it in here yesterday. Seems like i am on the verge on a disc bulge/slip or it has happened. Pain in lower spine, left side above glute. Hurts when bending over, can't squat or dead or do most things involving lower back. Hips are tight as af but these lunges stretches seems to be effective at it and they already loosened up a lot with just 1 day of stretching and moving.

I am doing these exercises
https://youtu.be/Agc2mOW4p1U

It might be my Psoas Muscle that is either tight or weak. When i am doing picture related then i hear a click from my hips somewhere and my legs also shake on the way down indicative of weak or stiff muscles. Any idea what that clicking is?
I been thinking of doing the exercise in the picture with ankle weights and also doing hanging knee raises with ankle weights, hopefully this will take care of it.

I just dont know if i should do all this daily or every other day? I don't wanna overdo it.

>>42814044

to shill money out of you, greg routines srsly lack specification

>>42813979
Well you see powerlifting is the sport of of Squat, Bench Deadlift.

But I have good news for you friend. There is actually a strength sport which includes, but is not limited to, squat bench deadlift. In fact, they pay an equal amount of attention to clean&jerk, snatch, and pullups! It's called Crossfit. Go make the Crossfit general and discuss your general strength training there

>>42814049
Then yes, do it every day, twice a day even. Just do it daily for a couple months.

It took me a month and a half to recover when I did it last year.

How to do Candito 6week program if I can't go to the gym on sundays?

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>>42813253
>who even squats that wide looks fkin stupid
Whoever made the OP meme traced a bigger faster stronger poster that high schools hang up in there weight rooms.

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>>42814049
picture

>>42814076
Just do whatever days work for you man

>>42814024
I'm just saying pullups have to be given a better "rank" than curls or calf raises, especially since they are an excellent fitness meter and fit perfectly in the hole powerlifting leaves as far as overall body development goes.
By your logic we shouldn't get a gf either since she won't directly contribute to total
Also
>Remotely compound
Nigga what
Pullups are the squats of the upper body, prove me wrong

>>42814098
>>42813710

>>42814116

it was said about dips you mong

>>42814116
>Pull ups are the squats of the upper body
YOU SPELLED BENCH WRONG???????

>>42814116
Nigga I honestly believe at least half the people in here program pullups. But nobody has the time in their program to make it a primary movement because those slots go to squat bench dead.

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>>42814024
>remotely compound

>>42814146

fuck off already to your calisthenics thread

we preffer to row anyway as its barbell movement

Please give advice. Been going every other day for 3 weeks now and can still only squat 1 plate 3x9 but can rep 3 plates and a 35 all day on leg press. Can probably do 4 comfortably.

>>42814072
Alright. Fuck thats a long time

Why do my hips click when i do this >>42814089
It happens even more when i do those laying on my back

>>42814171
So whats your question?

>>42814171

do sheiko or smolov for squats

>>42814154
>as its barbell movement
barbell training is not a cult. Fact is a pullup is one of the most compound movements there is together with squat and deads

honestly they should swap the bench press for weighted pullups

>>42814171
Why are you not doing 3x5? Why are you not doing SS?

>>42814047
>Implying curls are as important as pullups
>Le slippery slope meme
>>42814070
>Implying caring about 4 exercises instead of 3 is crossfit
>Le slippery slope meme
>>42814125
>dips
I can see that, but dips are superfluous as a main movement if bench exists
Pullups don't overlap with anything
>>42814128
I DID NOT THOUGH?!??!?!?
>>42814135
I am sure they do, I just want some insight on how to program them in without affecting negatively tricep (bench) or grip and lats (deadlift) performance or vice versa
I haven't progressed in a long time because my arms are trashed after bench (if I put them in upper) and deadlifts (if I do FB) and it really rustles my jimmies

>>42814205

>barbell training is not a cult

lmao unironically wrong kiddo

>>42814179
Why can't I fucking squat? I wobble and roll my back too towards the end of a set

>>42814290
Because your technique is shit. Your leg press doesnt do shit for carryover.

>>42814186
I don't know what the means

>>42814307

routines

do smolov

type smolov for squats in google and do it

it will go up crazy

>>42814209
3x9 feels right for me and 27 is my favorite number. I've considered doing SS, I need to look into what it is again exactly though

>>42814290
The mechanics of the movement alter a lot as the barbell to bodyweight ratio increases. Literally just keep adding weight, stop leg pressing as it is probably is fucking with your recovery, and drop down to 3x5

>>42814306
I understand that. Should I just deload to a damn bar then and get my form right? It's really embarrassing at my size.

For c6w deadlift variation; if my weak point is most often my back rounding once the bar come off the floor, and sometimes not getting the bar off the floor at all - should I be doing paused or deficit deadlifts

>>42814290
You have shit form, and probably have no clue how to brace properly. Leg press and squats have negligible relevance to each other. Get on a real routine like SS and fix your form.

>>42814319
That is fucking retarded logic

>>42814315
Thanks. Will do

>>42814350

no problem kiddo

>>42814337
yes of course your should. It's about the long run. At the end of the day you will make more gains with the right form anyway

>>42814290
>doing a new thing for 3 whole weeks
>why am I not good at it yet?
Be patient child

>>42814344
Neither. Hop on the SNATCH GRIP DEADLIFT hype train.
>>42814319
Lmao kys

105kgx11 amrap today, Do you guys think I have any chance of 160kg max by the end of the year? I'm aiming for that now.

>>42814330
I honestly don't know if I can support more weight. I also work out alone so I don't want to risk fucking myself up.

>>42814337
>my form is horse shit with weight I think should be light for my size
>should I deload

Well it's a tough call. One one hand it's pretty embarrassing and guys are gonna give you judgmental looks in the gym, which is kinda shit. But on the other hand squatting with shit form is a pretty fast ticket to ruining spine, hips, and knees to the point where you'll physically 70 by the time you're 25. And your weights are probably never gonna be even remotely as heavy as they would have if you'd endured the humiliation of light weights a little to get your technique right

Tough call, but it's up to you.

>>42814388
pls be ohp

>>42814388
pls be lateral raises

>>42814389
>I squat 60 kg for 9
>I don't know if I can support 62.5 kg for 5

>>42813361
>"little bit of a grind on that last one, RPE 7.5"

>>42813979
>pull ups
>not chin ups
t. sub 2pl8 bench

>>42814404
even if we say hes doing 52.5kg dumells i dont even think thats humanly possible

>>42814367
No what I'm saying is I haven't increased weight at all on squat since I first started. I thought maybe it'll get easier or either I can add more weight at some point but it hasn't happened yet. I do legs again Tuesday so maybe something will give.

>>42813521
I do them with a slight pause in the extended position, three or four sets after didlift.

>>42814393
>>42814404
oh sorry lmoa I meant bench. No idea how I missed that.

>>42814392
Haha. Alright. I'll deload a little especially since I don't want to feel 70 by next year.

>>42814416
I actually do chinups (bench is 115kg so you were right). I just collectively refer to any type of grip as "pullups" because everyone understands it and it's the most common type.

>>42814388
I'd say it's extremely unlikely. You'd have to basically not stall at all. I can do 102 2x17 tng and I think I'll be lucky to hit 160-165 by the end of the year.

>>42814421
Working sets for squats never get any easier senpai. Plus 9s are just fucking awful, both in terms of usefulness for linear progression and how enjoyable they are for squats.

>>42814438
I'll try 3x5 then. Do y'all use that set for all exercises or just squats, deadlifts and bench?

>>42814438
>You'd have to basically not stall at all
that's the goal, keep adding that 2.5kg each week. Then maybe peak and try at least 150. Also I could try learning wide grip finally That could add some kgs as well. still only close gripping :)

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Heh

>bench 115kg for a triple
>shirt makes my arch slip and straighten my body out on the 3rd
mid rep
>feels like rpe10.5 now
>have to get by butt all the way up to make the rep
so thats why they chalk their back

>>42814455
It's fine for most things as a beginner, unless you're doing single joint movements. Please run SS in each phase http://startingstrength.com/get-started/programs

>>42814468
150 would be doable imo. 160 is definitely a stretch.

>>42814474
Just wrap some bands around the bench like????????? It's not that hard?????????

>>42814455
http://www.powerliftingtowin.com/programmingtowin/
Go to true novice
Hands down best novice routine, better than SS

>>42814486
>Just wrap some bands around the bench
wut

>>42814495
Flat elastic bands
Helps with friction

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>>42814495
One (or two if your bench is weird) of these around your bench, you will not budge a millimeter.

>>42814486
Even with 150@~78-80bw I would be extremely happy. Year ago I would never even think about benching 120kg for one and now I feel like its nothing.

I've gotta say, 2017 has been the worst year of my life yet.

I can't wait for my life or this year to end, whichever is sooner.

>>42814583
Fuck off Sean

The worst day for your mother was 24 fucking years ago

>>42813309
>rpe 11

please be the last set

>>42814606
Your obsession of Sean is on par with his mental illness

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>bad ankle sprain 6 days out from comp

it looks like I'm storing half a tennis ball in there, pls send help ;-;

>>42814290
cus your mobility is shit

>>42814628
Being annoyed by selfish depressed people who can't stop thinking about themselves because they have nothing better to do is not mental illness

Walking into a room and talking about how depressed you are because you can't stop thinking about yourself all the fucking time is mental illness

>>42814810
You sound epic mad bro and epic obsessed

>>42813979
As much as I agree, you're posting in the wrong thread. If recovery problems are imposed on one of the competition lifts by a non competition lift, that's a bad thing. However, increasing max weighted pull up is one of my main goals.

>>42814215
Lad, you could probably use any bench routine for pull ups. They involve similar amounts of muscle and use similar weight. I plan to do nuckols bench, either 2x or 3x, for both bench and pull ups on my next strength block.

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>>42814810

>>42814730
I C E
C
E
>>42814870
Just like we would help anyone asking how to juggle a family life and powerlifting, although the two don't necessarily mix, it's not unreasonable to discuss how to implement a 4th exercise as "main" along the competition ones. We do it all the time for OHP and Front squat, don't we?
>>42814897
>Lad, you could probably use any bench routine for pull ups.
Yeah but when to actually do them? If I do them right after bench or DL I underperform horribly. Honestly, the best progress I saw on pullups ever was last summer when I did PPL, so pullups basically got their own day
But it's impossible to workout now 6 days, so I've cut it down to 3 and only kept the essentials.

>>42815031
If your pull-up performance is that adversely affected by deadlifts and bench press then your problem is not the exercises, it's your conditioning

>>42815067
>
Okay, then what exactly do I do on top of TM?

>>42815082
If you're introducing a whole new exercise with its own progression scheme like Pull-Ups then you might need to run a program with slower progression to allow you the opportunity to adapt.

>>42815031
if you have limited days and are focusing on 3 big lifts already, there's only so much you're going to be able to squeeze in. you're trying too much too soon. you can't be an expert in everything.

your pull up performance may suffer but it doesn't mean it can't increase. i have NEVER done pull ups before powerlifting work and i can do +35kg for 5 reps. nothing great but its not bad either, though i haven't actually begun implementing any proper programming for them yet (actually beginning tomorrow)..

>>42814319
lmao you go sir !

>>42815110
>>42815116
Is it haram to put a pullup "intensity" day in recovery day and a pullup "volume" day on friday?
So like
>VD
Squat, bench, high block sumo pulls 5x5
>RD
Pullups 1x5
Front squat, OHP, back extensions
>ID
S/B/D 5rm
pullups 5x5

>>42815175
They're pullups who gives a shit

>>42814350
Do not do smovlov, that program is for 400+ wilk lifters and you will hurt yourself.
Do SS and eat.

>>42815175
If you're introducing a fourth progression exercise to Texas Method you're doing it wrong

Texas Method is for driving the squat bench and deadlift only and you have to eat at a pretty significant caloric surplus to do it at that

Just find a new program or write your own if you want to incorporate pull up at that strong of a focus

>>42815200
I do

>>42814344
Yea do snatch grip, it really helps you emgage lats.

>>42815217
Smolov for fast tracking someone's squats so that they can continue the fast lifts without limitations on squat strength

Smolov is worse on more advanced lifters than intermediates

should i use rpe if i rest like 5-10minutes

i like to train at high intensity and volume

>>42815259
Your question is retarded which means you probably shouldn't be using rpe PE

>>42815228
ILL GET STRONG AND SHOW YOU FAGGOTS

>>42815175
when i started PL i wanted to do pretty much what you do, but in order to do so, i had to alter it to the point that it wasn't really TM any more. if you're set on it, i suggest giving it a try, as I have had some success with progressing pull ups in TM strength progression before. 5x5 seemed perfect.

my problem with TM in general is that i think its poorly suited to the upper body. in my experience, the upper body needs more volume and can lift at a higher intensity AND volume and still recover sufficiently. this would make sense since rippetoe designs everything with squats as the priority - if upper body is somewhat ok on his routines then he's happy. for you, its probably not enough.

i'd program it like the other anon said, nuckols for upper body and TM for lower, because TM is rock solid for squats and deadlifts in my experience.

>>42815295
i disagree mike T has fatigue timelimit recommedations thats why i asked

>>42815228
>have to eat at a pretty significant caloric surplus
This, name one person who did tm and isnt a fat fuck.

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>>42815031
Ye I've been keeping it iced since I got home. Elevated too.

But soon I'm gonna have to go to the store, because I have nothing to eat or drink.

>it was the last training day before resting for the comp started
>it happened 5m in so I didn't even get to train

damn you god smite me or heal me you shite

>>42815231
Then fuck off to bodyweight general.

>>42815301
No you won't

>>42815311
You can disagree all you want but you're still too stupid to run an rpe oriented program

>>42815370
i disagree

name 2 reasons why im stupid

>>42815385
Reason one, you're posting on 4chan

Reason two, you haven't read the RTS manual

>>42815370
>too stupid to run an rpe oriented program
so are most people who attempt them, its an easy concept but pretty fucking difficult to implement properly

>>42815352
>Wanting to be good at something means you are only allowed to focus on that one thing

>>42815414
>you haven't read the RTS manual
implying i have 40 bucks to spare

what are you some richfag

>>42815424
I downloaded it for free because I'm not retarded, then I paid for it because I'm not poor and I appreciated the info

>>42815451
>I downloaded it for free
well I would if I could and I need the money to buy actual food to get gains

>>42815463
It used to be in the op in a drop box but nobody competent has started a thread in years

>>42814381
>>42815236
Is lats the only thing that Snatch grip deadlifts help with? Cause I don't really see that as a weakness currently.

>>42815451
>>42815451
link a brotha up

>>42815493
They unironically help with everything, just do them they're the best deadlift variation.

>>42815493
Snatch grip is like a deficit that also benefits your upper back.

Lots of toxic masculinity in these threads

>>42815502
>The official pastebin
http://pastebin.com/sNJAvbZ8

>The new dropbox - /fit/ information repository
>now partially rebuilt
http://pastebin.com/RiXEg5L1

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

>What is depthprivilege?
https://www.youtube.com/watch?v=XpgmQmdMfe0

>How to deadlift by Mark Rippetoe
https://www.youtube.com/watch?v=tfYez7-h55c

>How to setup for the deadlift by JL Holdsworth
https://www.youtube.com/watch?v=hlBMGsRly1c

>How to sumo deadlift by Ben Rice
http://www.youtube.com/watch?v=_5tQpNoSiKU

>How to lowbar squat by Alastair MacNicol
https://www.youtube.com/watch?v=RMFHgVN_pcg

>How to set WRs by C. Lutz
https://www.youtube.com/watch?v=e-ORhEE9VVg

>How to build a big bench by C. Lutz
http://www.youtube.com/watch?v=XrVZqPkgdXo&list=UU2AylXQjX_qvxfesfBOYq5A

>How to bench press by PTW
https://www.youtube.com/watch?v=_V189hK85BI

>How to piss off Isley
https://www.youtube.com/watch?v=f3EuCSe7pUA

>Trips PRs Pastebin
pastebin.com/2VTGQFN3

>/plg/ atlas
https://www.zeemaps.com/map?group=1252009&location=United%20States&add=

>The spreadsheet the PLG website linked to
https://docs.google.com/spreadsheets/d/1P-_gNDvxcr6iiXSXvW0AHkN5-xpulB1oAU-V8IXzXUY/edit?usp%22%20target=%22_blank#gid=0

How do I superess my desire for constant attention

>>42815562
Have you updated a few of those links?

>>42815571
just realize nobody really wants to talk to you and nobody likes you

it works for me 10/10 times

>>42815583
Actually I don't want to talk to you cause you're not very cool

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>>42815597
I understand

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Mfw being 6'2 means Im not in optimal weight for powerlifting until I hit 120kg+ class

ehhh I need to open another milk

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>wake up
>give people mediocre advice on plg all day
>lift
>go back to bed
>repeat

>>42815784
Nie masz co narzekac, lepsze to niz bycie 170cm ehhh :(

>>42815797

a jak twoje lifty i waga?

>>42815830
Isk tojo moho jiki rikky rikky ta ta

>>42815830
75kg dziś zrobiłem 105kgx11 amrap bench, martwy 190kg i przysiady nie wiem zrobilem 2 miesiace temu 160kg (high bar) ale od tego czasu rozjebalem sobie plecy i nie robilem nic ponad 80-90kg.

>>42815861
Dzis sobie plecy miesice 220kgx10 ale of tego nice wiem zrobilem ja ja ja

>>42815861

wypierdalaj do fizjo bo pewnie masz kregi przestawione cos uciska i plaku plaku, a to jest 5 minut roboty

calkiem silny z ciebie gosc jakbys wbil do 90kg to bys byl duzym i silnym krasnoludem

>>42815868
Fizjo pewnies jakbys Corbie solny penis bus bus bys calkiem silny

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>>42815866

use something else than google translator beacuse it said you just rowed 220x10

>>42815880
Pewnie masz martwy miesiace mesu nie ale od tego afzekac masz kregi plaku plaku

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>>42815892

>>42815907
spójrz w okno

>>42815933

patrze

>>42815493
The entire upper back, especially traps and grip. Plus they put you at a natural deficit without having to step on a wobbly plate

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>>42815942
cześć

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>>42815960

USUŃ TO!

>>42815963
usuń swoje imię

How to do Candito 6week program if I can't go to the gym on sundays??

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>>42815978

NIE USUNĘ

>>42815985
jesteś głupi, jeśli nie potrafisz tego zrozumieć

>>42815985

jeste głupi, w ogóle

>>42815997
zrób zdjęcie ramion

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>>42816029

>>42816061
musisz zrobić 1000 loków młoteczkowych

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>>42816071

nie robię w ogóle żadnych izolacji na ramiona, bo mi się nie chcę, jak zrobię ciężkie siady, wyciski, wiosło, podciąganie to nie chce mi się już bawić w malutkie ciężarki

>>42816029
>>42816005
>>42816000
>>42815997
>>42815978
>>42815963
>>42815960
>>42815942
>>42815933
>>42815907
>>42815892
>>42815880
>>42815878
>>42815868
>>42815866
>>42815861
>>42815840
>>42815830
>>42815797
Βρε δε πα να γαμηθείτε μπας kαι kάνετε kαριέρα λέω γω βραδιάτιkα
Ασταδιαλα kαι οι δυο
>>42815985
The first sheet has a drop down button where you say when you want to start the program. One of the seven choices should not have you train on Sundays.

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What did >>42816084 mean by this

>>42816090
>Βρε δε πα να γαμηθείτε μπας kαι kάνετε kαριέρα λέω γω βραδιάτιkα
>Ασταδιαλα kαι οι δυο

Bardzo niemiłe z twojej strony, ale czego spodziewać się po bałkańskim scierwie wymieszanym z turkami

>stomach cramps
>headaches like someone it slapping me in the back of the head
>watery shits
>weaker and get gassed when training
this flu or cold w/e is killing me

Whats the chance that i got this from eating undercooked chicken

>>42816100

ehh

Miałem na mysli, że po wykonaniu ćwiczeń jak przysiad i innych ciężkich ćwiczeń wielostawowych nie chce mi się bawić w izolacje

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>I do not isolate I just do heavy paddles

How do I get big

>>42816108
Της μάνας σου :)

>>42816150
Do heavy paddles

>>42816154
gamw ti mana sou malakes

>>42816150
Unironically squats and oats
>>42816144
Please tell me that's makeup on her ass

>>42816154
>Της μάνας σου :)

przepros kurwa

>>42816162
Καλή προσπάθεια πουτανάkι :)

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Had my rep test yesterday from my first training block of PH3. The program seems to be working well, i felt great yesterday and all my lifts felt amazing. I got:

B - 255lbs x 8
S - 365lbs x 9
D - 385lbs x 8

Are these impressive at all or am I still a bitch?

>>42816187
Your bench to deadlift ratio needs work

>>42816205

Im the real Yakob!

>>42816205

My deadlift has suffered because I fractured my L5 in the past so I havent been able to train it as consistently over the years

>>42816214
I am yakob and I'm putting on a trip so you can't copy me

>>42816221
Stop being a pussy

>>42816223

no im Yakob

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>>42816235

>>42816243
Go away Sean

>>42816247
You pussy

>>42816253

fuck off Panzer, Im Yakob

>>42816263
You wanna fuck panzer, Sean?

>>42816282

Rebeka Koha wants to fuck me (im bilionare)

>>42816300
No she wouldn't you little bitch

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Look how CUTE my pretty princess is

>>42816323

She would (Im bilionare I slept with 84 woman)

>>42815493
If you are rounding your back, then it is your weakness.
It also has the benefits of a defecit dl.

>>42816336
You've slept with 5 girls (single digits) while Isley has slept with 11 people (double digits)

Sad!

>>42816331
Imagine her lips on yours

>>42816366

to be honest she has no lips (thats her problem)

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What the fuck is this gypsy fucking bullshit and why is it in /plg/?

>>42816494

jaki wsciekly xD

>tfw 455 sumo
>tfw 275 squat

what the absolute fuck is wrong with me

>>42816540
you are probably deadlifting wrong or just have really weird limb proportions

>>42816551
>deadlifting wrong

but my deadlift is exceptionally higher than my squat. and also I think my sumo form is pretty decent

>>42816551
if it was possible to make your deadlift stronger by doing it wrong, everyone in the ipf would be deadlifting wrong

i bet it's limb proportions, i have long arms and legs and my squat and dead are 150lbs apart

>running Sheiko

>on a cut

>using the EC stack

>while on a keto diet

How do I meme any harder than this, /plg/, I can't think of a way

>>42816580
>>42816574
that amount of separation leads me to believe there is other factors but then again it probably is just arm length

try to get a video next time you go to the gym of your diddlys

>>42816634
do all lifts beltless

squat high bar and pull close stance conventional

bench without arch

>>42816634
These, plus double overhanding all deadlifts
>>42816641

>>42816641
> Unironically do all of this

>>42816634
>run Sheiko
>train Sambo
>only watch John Wick 1 and John Wick 2

>>42816640
>arm length

I dont have long arms for sure. I can not get nearly as upright with deadlift as some other fuckers due to my arm/leg lengths. Even when dropping his super low with sumo and widest stance (with regular stiff bar) I cant get vertical at all.

I think it's my femur length probably. That and weak as shit quads. I have videos but I am not posting them for fear of people I know seeing

>>42816640
the only factor in diddly is arm length

If squat is shit but deadlift is good means weak quads. If pull sumo means he doesnt pull sumo with the quads but just conv with sumo stance

>>42816641
>>42816667
>pull close stance conventional
>bench without arch
>plus double overhanding all deadlifts
Oh ho, I am three steps ahead of you there, boys. Even in your imaginations, I cannot be out-memed.

>>42816681
you pull conventional with a sumo stance

not optimal but if you are comfortable and not killing or rounding your back go for it bro

squat more often plz

>>42816698
What about no chalk and lifting completely naked?

>>42816698
Alright then

dont brace for any lift whatsoever. just fucking go for it.

in addition to high bar, squat with ridiculously close stance

jerk your conventional pulls

tng every bench rep

>>42816682
weak quads or long femurs, since long arms and long femurs tend to come as a package deal unless you're an a real anthropometric outlier

and long femurs tend to make squats less effective for training the quads (because more forward lean means your back is more likely to be a limiting factor and takes much more of a beating), so it's a double whammy of squatlet

I'm so depressed :(

>>42813268
Tfw 6 plate high bar

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>>42816718
>the thought of bar knurling rubbing on my dick during lock out

I am soooooooo depressed

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>>42816710
Here's an image from one day when I was experimenting sumo stances. This is the most vertical I can get with sumo.

>hips dropped to nearly knee level
>toes were nearly touching the plates
>vertical arms
>not optimal position for pulling sumo cause hips are just too fucking low

Fuck my proportions. I don't ever let myself pull with rounded back though.

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>>42816718
>What about no chalk
>>42816719
>tng every bench rep
You are like babies before me
>>42816718
>lifting completely naked
I would unironically do this if I lifted at home, clothes are for suckers.

>Happiness is when what you think, what you say, and what you do are in harmony


How come I can't say what I think

>>42816777
F-A-T-T-Y You ain't got no alibi you fatty

czemu yakob uzywasz tripa?

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>>42816827
>tfw 152lbs skinnylet

wrong

>>42816855
What are you? 5"?

There is nothing wrong with having a close stance and pulling conventional.

>>42816914
where do you think we are?

>>42816777

its one thing to be able to get into that position and another to actually be able to start a pull there

I feel bad for you if you only have those shitty hex plates to diddly from it would really throw me off

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I'm too smart to lift anymore

I just don't see eye to eye with you savages

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Mfw someone tries to say Dennis Cornelius is natty

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Do people here unironically pull sumo and squat low bar?

>>42816919

/plg/ where the point is to lift as heavy as you can, and if having a close stance and pulling conventional gives you your strongest deadlift, you do it. Mine is, the close stance lets me push my knees out and get some hip abduction into the pull.

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Why lift when this is the average woman

>>42816932
N A T T Y A S F U C K https://www.instagram.com/p/BY4HwfHlAFs/

>>42816934
I do, so comfy

>>42816937
Stop trying to hide the fact youre just not flexible enough to pull a strong sumo

fuck outta here

>>42816937
Literally who would disagree with this. Why does this even need to be said

>>42816955

No, sumo inflames my hip labrums if I do any more than 4-5 actual reps with it.

>>42816954
Well I guess I take back everything I have said about barefooted squatting.

>>42816947
because half the female population is better than the average woman.

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Do you stretch at the gym?

>>42816947
We have artificial wombs and soon they will be commercialized and we will able to pull a Jango Fett, that is, having a son with no mother.

Then our sons will be Boba tier.

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>>42816995
>doing knee circles to warm up for squats
>black trainer thought I was dancing

>>42816947
I don't understand?

How can they both be the father?

Someone show me a Jeffrey post

>>42817022
probably cuck on left and woman produced the baby and are donating it or some shit to the two homosexual "males" on the right

>>42817022
They double teamed her

This picture got 10k reddit upvotes

>>42816995
no i do a couple sets with an empty bar tho and a few pause sets

>>42817054
yep, same
If I had a homegym I'd do some band work tho

I don't even warm up with the bar anymore.
Everything starts with 60kilo even ohp

Am lazy

How do I sleep

>>42817084
youre probably going to ow yourself. atleast its not as bad as the lad from a while ago who warmed up with 3pl8 and complained when he herniated a disc...

>>42817154
I'm fortunately too weak to injure myself. Probably. Maybe.

When was this? Got a screenshot?

>>42817168
Id argue that the weaker you are the worse it is because 60kg is a higher % of your max

https://desuarchive.org/fit/thread/41878708/#q41892328
>very very light deadlifting only130kg which is usually below my lowest warmup weight

>>42817154
>not warming up with 3pl8 for every lift

Cmon man we're supposed to be strong here

>>42817221
Wew lad, I hope that's fake.
Bobby snapped his back with just 60kilo, so I guess it could happen to anyone.

I known isley starts all his warm ups with 70kg, or did back when he lived in l o n d o n

>>42817287
>Snapped my back with 60 kilo
Yeah but I also did it completely unbraced lmao

Boris sheiko says to look ahead when dead lifting.
Does he mean to not move your head position from start to finish, or move it to keep looking forwards while you deadlift?

>>42817301
Next time you're deadlifting you can twist your spine left to right to readjust your spine into a safe and healthy position after injuring it

>>42817335
>>42817335
>>42817335

fresh bread

>>42817324
Will do, thanks for the advice! You're a real swell guy

>>42817341
Early

Doing SS to get big and strong but I'm really disliking how little I OHP and bench. I know rip is very dogmatic about following the routine to a t but would I fuck up my progress if I just benched and pressed every workout instead of alternating?

Or better yet is there another option for beginners? I was looking into Ivysaur's 4-4-8 but wasn't sure I should follow a routine from a redditor versus a coach with 30+ years of experience.

>>42817119
Ask Sean.

>>42817498
?