/plg/ Powerlifting General

>>42835171
First for STOP BEING LAZY AND POST THE PASTEBIN IN THE OP YOU FUCK

>chad
>powerlifting

pick 1 and only 1

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>>42835171
me on the right

I'm a piece of shit and only really forget about it when dead lifting heavy.

>tfw can't recover enough to deadlift every day

nth for why does noone do TM + Nuckols 3x int bench? Throw in speed deads over power cleans and you have yourself a real neat program.

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>>42835233

Jesus Christ how shameful

>>42835246
me too lad. me too

>>42835249
I do this. the TM part isnt really programmed well tho and only really works for squats

>feel like absolute garbage last night
>have fever
>sleep 14 hours
>wake up today with illness almost completely gone
Great success lads

>>42835202
>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

>>42835273
>works well for squats
>works well for bench
>all you have to do is add some deadlift accessories

Even without extra dedlift work, anything that works well for squats works pretty well for deadlift.

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>>42835171
>lifts for women and a good body but gets neither

Fuck you I didn't ask for this

>>42835233

DELET THIS

could i run 531 with all the necessary additions for bench and incline simultaneously

The issue is since its basicly the same exercise it might be too fatigueing. But what about running squats and deadlifts together since those overlap the same muscles aswell

My biceps ache after bench

What did I fuck up now

>>42835343
Sometimes my biceps ache after rows

Does that movement pattern seem at all similar to you?

>>42835343
do you bench after squats
if yes do you squat low bar

I'm mourning should I order pizza?

1-5 yes
6-9 no eat healthy u fuck

>>42835288
I cant even dl 4pl8 lmao. I also injure my back frequently pulling, which obviously hurts squat gains

how should I re-structure it to not be shit. currently do
>day 1:heavy squat
>day 2:dl
>day 3:volume squat

>>42835343
Could be an elbow tendon issue, but when I decided for some retarded reason to bench 4 times a week, I ended up getting a weird fatigue issue where I was getting radiating pain from my triceps. Maybe you're experiencing something similar.

>>42835350
Yeah it's like elbow flexion but in the opposite direction using the antagonist muscle, you absolute assclown.

>>42835367
You're absolutely retarded and it would be a waste of my time and resources to argue with you

>>42835365
My take based on my own weaknesses (mostly quads). Using nuckols int med since it kinda follows the volume/light/max scheme. This is what I'll be running next, so I haven't tried it yet but it's literally TM, there's no way to fuck it up.

Day 1: 5x5 lowbar squat, nuckols day 1, speed deadlifts
Day 2: nuckols day 2, paused oly squat 2x5, good mornings
Day 3: Squat 5rm, nuckols amrap, deadlift 5rm

>>42835354
I do not but hey also ache a little on squat days. I do low bar
>>42835367
It started near the end of my summer job which ended august 25th. I picked a lot of 10-15kg boxes with straight arms. And lifted some 25-30kg wooden pallets with straight arms (lying on my forearms). So elbow attachment seems likely.

>>42835374
It's almost like you completely skipped and disregarded the obvious answer that biceps are sore because they contract during rows. The only way biceps are working in bench is if they're contributing a tiny bit to shoulder flexion, but that's never going to hit them hard enough.

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I-I'm g-getting bigger guys

>plz no bully

>>42835420
Low bar can be kinda hard on elbows. More evidence pointing to an elbow problem. See if they hurt as much from dumbbell or wide grip work.

>>42835432
>The only way biceps are working in bench is if they're contributing a tiny bit to shoulder flexion
Not entirely true, brachioradialis contributes to bar stabilization, especially on the eccentric

>>42835437

>gross

well

>>42835451
Okay fine but still we're grasping at straws here.

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>>42835171
>powerlifter
>cutting

>>42835446
The ache sticks until maybe 1.5h after my training session. Hard to judge since I do dumbbells after bench. But what would those imply?

Should I ignore or visit a physio? Im not super sure about physio because I can't really trigger the pain without working weights

>>42835397
I should probably learn how to program properly t b h. might buy PP, what other books should I get to learn about programming? also, wasnt there a playlist on how to program in the sticky >>42835287 ??

>>42835487
Well I'm just speculating that less tricep extension would equal less elbow pain. If it's not too bad the best thing you can do is program your next week as a deload week.

>>42835473
we cut depth. does that count?

>>42835501
Not PP. PP is for complete drooling retards. It teaches you the bare basics like reps and sets and progression and what novice/intermediate is and shit like that. Read Scientific Principles of Strength Training by Israetel and CWS, it's retard proof.

>>42835501
>books on how to program
Scientific Principles of Strength Training
by Chad Wesley Smith, Mike Israetel and some other dude

>>42835541
Fuck off buddy I shilled it first.

>>42835543
I wish CWS or Mike or the notorious M.A.X. would give me coaching in return for shilling their products :(

>>42835526
>>42835541
I'll get SPoST. how about juggernaut method? also probably get PP anyway just for the bit on TM because I like TM

>>42835501
>>42835526
>>42835541

As well as Scientific Principles, Eric Helm's Muscle & Strength pyramids are pretty retard proof too.

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>>42835574
I hope CWS will give me a hug for buying them

>>42835577
Juggernaut method is way outdated afaik. CWS no longer programs that way for his clients nor himself.

>>42835577
The juggernaut method is good for running alongside other physical commitment. TM is super simple, I could explain it to you in absolute detail in like 2 paragraphs maximum. Or, without really missing anything important in a couple lines:

Day 1: Volume day Day (Speed deads are fine instead of cleans) 2: Light day (light squat variations are fine) Day 3: Max out on every lift. That's it.

>>42835577
If you wanna read about TM, I recommend Lascek's book.

>>42835596
how can a program get 'outdated'? The human body hasn't changed significantly in thousands of years.

>>42835615
He just means there are better options. Kinda like the first 5/3/1 book is outdated because beyond 5/3/1 is so much better.

>>42835615
Outdated as in there are better ways

>>42835437
trip on cavi

>>42835615
As in "rhe Juggernaut method no longer reflects the thinking of Juggernaut Training Systems on what is the best way of programming a powerlifter's training".
Outdated. Not "no longer works", as you seemed to imply.

>>42835615
You're being silly. With lots of things related to strength and conditioning, between new research and the increasing ease of people swapping ideas it's a case of things like programming going OK to good, or good to great. The information isn't suddenly redundant.

>>42835541
Waste of time. Would have been better if they had put 2-3 programs for 3, 4 or 5 days training a week
inb4 >cowboy

>>42835171
This is actually a good use of the meme

>>42835749
The whole point of the book is to provide you with the tools to create your own program.

>>42835749
If they did that it'd be the only part of the book anyone read.

Can someone please make a Chad Strongman vs Virgin powerlifter please?

>>42835821
Can someone please make a Virgin meme requester vs Chad meme creator please?

>>42835821
I'd much prefer a chad plg powerlifter to a virgin owg weightlifter

Have Bodorio as the chad and Isley as the virgin

>>42835838
the other way around doofus
and Isley doesn't even oly

>>42835838
>not panzer as the virgin weightlifter

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How natty is she?

>>42835857
I've known isley for years and he does do oly

Also he's literally a fat virgin unless you count obvious transvestites

>>42835865
1/2, like fil

>>42835473

>What is competitive weight?

>B-b-b-b-ut powerlifting is about beating your past self!

Keep telling yourself that buddy boy.

>>42835865
I think you meant
>how natty is he?

What is a decent row for bodyweight? It's pretty even with my bench but just wondering.

I'm 80kg and strict pendlay row 60kg for sets of 10, I know it's pretty weak but I'm just curious. I should be able to rep bodyweight?

>>42835768
But I keep fucking up
>>42835799
That's the only part I need

Are steroids even that bad? They're literally legal here, to buy and use.

>>42835942
Check out Mark Bell's videos on steroids if you want honest opinions on the pros and cons.

If you want to compete they're kinda iffy since a lot of federations can boot you for that. The side effects are real but so are the pros. I'd rather save any steroid use until I start hitting mid 30's and I literally can't lift without extra test.

what does /plg/ think of this old clip?

https://www.youtube.com/watch?v=MAlB9A02VyI

>>42835942
Dave Crossland did a 3 part series on Ben Coomber Radio podcast on roids that covers all areas in an honest way from a harm reduction aspect. Worth a listen.

My elbow hurts and nobody likes me

>>42835904
your pendlay should be 5% behind your bench

Is gbro here?

>>42836318
Are you sure anon-san? I-I can be garagebro, if you want to..

>>42836418
I need advice only a grown man on steroids in his garage could give.

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I am casting my toad magic and one person in this thread will add 5kg to their squat, bench and deadlift tomorrow, only if they attempt a new max.

This is a one time offer. I wonder who has already won?

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http://articles.reactivetrainingsystems.com/2017/09/12/personality-types-and-training-help-us-figure-it-out/

>>42836604
is toad magic IPF approved?

>>42836605
the question about contentiousness is wrong, they use the same text as from the question about agreeableness

how do I report this

>>42835334
Fuck that shitty programme

I wasted 5 months on that shit

I got a lot stronger but I would have doing anything as it was my second programme, it also got me kind of bulky because I was eating for gains but 5/3/1 Is usually only 60-90 minutes in the gym

Sheiko is much better

t. 530 squatter

>>42835437
Pls be in kg

>>42835541
Chad Wesley roider and mike roidertal

Good luck getting good advice from them

>>42835865
Eewwww

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>>42835437
>>42835677

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>>42836604
Fuck fuck fuck... Can i postpone it until friday?

>>42836604
uuuh this is tempting. I have just (almost) recovered from being sick tho. Should I try?

Completely lost interest in strength training bros.

I got to a 6plate DL, 3 plate Bench and 210kg Squat, but now i cant even be bothered to lift heavy anymore changed to a push pull bro split and just doing sets of 10 and super sets.

How to i reignite the fire? Lost gym bro too, so lifting on my own sucks.

fuck workout felt like shit today, barely finished all my reps and got some bicep cancer during benching. Anyone has any idea what could've caused that?

>>42836817

Everyone hits a slump eventually.

What drew you in to begin with? What do you love about lifting? What excites you?

>>42836817
I get a kick like no other lifting heavy. I dunno about you but the feeling after a DL PR feels like an 11/10 orgasm that lasts for several minutes

Try your hand at weightlifting maybe

>>42836777
>trips
>>42836817
Start doing a combat sport. judo, muay thai, sanshou, boxing, just none of that gay tae kwon do bullshit.

>>42836817
no Aaron no... you have to do it to keep purpose in your life

I've been at it just as long and I'm weaker than you and I'm sick of lifting, but you do it because you need purpose in life

It may be that you've found purpose in your marriage and job, so lifting doesn't seem so important now, more than you're bored of it
You could always try strongman? I known you have given ony a go

>>42836876
Started lifting because i was out of shape, ended up falling in love with hitting prs. I have got to the point where to make any gains i have to get fat, and i dont want to look like shit.

>>42836887
Pulling a new 1rm on DL is the best feeling in the world, but i feel brunet out after 5 years lifting.

I am considering just dropping 15kg and becoming a lean athletic build without the mass.

>>42836912
> I have got to the point where to make any gains i have to get fat

This is wrong unless you're a world class lifter, what's your wilks?

>>42836912
Wtf 210 squat in 5 years, I've been back training 1 year and doing pl for 5 months and squat 240kg, nice deadlift tho

>>42836960
>1 year and doing pl for 5 months and squat 240kg
>tfw 3 years and only 150kg squat

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>>42836904
Sambo is the greatest
https://www.youtube.com/watch?v=p7XY8ODQWzc

>>42836960
>1 year and doing pl for 5 months and squat 240kg
that has to be bullshit unless you're super fat, cutting depth, and have the shortest legs in history

>>42836980
It's frog

>>42836980
I'm 6' 105kg

I look like a fluffy Langley, It certainly broke parallel, I had sbd sleeves a belt and I've been doing a post grad course this year which means I've been lying around doing nothing when not in the gym having perfect recovery

Plus I have an affinity for squatting, I squat 240 deadlift 245

>>42836817
take a break and cross train

>>42836960
I have long femurs and arms, had some inconsistencies and injuries along the way.

>>42836943
380

Its pretty mediocre, maybe i need to focus on diet more i always try the bulk meme and lift hard but end up gaining to much fat.

>>42836912

I feels you. I love the PRs, too. The hard part about being motivated by progress is that you can't just try to do a 1RM on your favorite lifts every session and still get what you need. I've tried it, and I'm sure you have too, and it's not a good time.

I'm guessing volume work bores the shit out of you, too? I can't stand it.

If you haven't already, then you might want to start working on rep maxes and adding in more variations to your routine. Maybe try something like DC or conjugate training. That'll have you making gains in rep maxes on a lot of variations, so you don't feel like you're ramming your face into a brick wall for no gains all the time.

Make sure to eat high protein, keep your carbs and fats in order, and do regular cardio to keep the fat gains as low as possible. You'll be able to make gains without being a lardass so long as you do those things in the right amounts.

>>42837000
if you're not bullshiting then make an instagram and keep at it for another 3 years, you can break world records and make easy money on the side.

>>42837017
Is 240 really that good for a year of training?

I have an Instagram, didn't record my 240 because needed music to hit it but I recorded 232.5 a month or so ago, looks real shitty tho because of low angle looking up at the platform

I also have a 147.5 bench, when I started back last August I did 60kg for 5x5 first session kek

>>42837009
I have tried a lot of different routines, and i ended up stalling so i try to eat more but just end up fat. I am far past DYEL, and people come up to me to tell me i look like a "beast" but i struggle with making gains last few years really knocks your enthusiasm.

I honestly dont even know what routines to try anymore, i did sheiko, candytoe, cuckols, 5/3/1 and SL. I want something with more volume now, by the end of those workouts i feel like i could have done more kind of thing, then the next cycle or two the weight ends up to heavy for me.

>>42837039
>Is 240 really that good for a year of training
I really hope you don't think we're talking about lbs.

that's 529lbs... people take decades to reach 600, either that or they never reach it. The average gymbro in a year will get to around 275-305lbs

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>>42837039
yes. at 105kg bw you're lifting at an elite level

>tfw the last workouts I had no motivation to try hard - feeling like just relaxing in the middle of a set.

What is happening, this is bad.

>>42837039
Lmoa, just go and become world champion.

>>42837063
Wow I didn't know that

I should be able to get 600 early next year, currently every time I max after a 4-10 week block I usually add 10-15kg to my max

I did SS for 3 months and stopped at 160 for 3x5, then did 5/3/1 which took me to 215kg for a single, then Sheiko the last 4.5 months has taken me to 240kg

I HIGHLY recommend Sheiko it's worked miracles for me, I use the app from the AppStore it's great, I enjoy volume training with 70-80% I rarely go above 85%

I thought it was weird I've only ever seen about 5 people using 4 plates and most of them with shit form

>>42837081
I get that almost every single time I lift and have for years. Just plough through it and hope next time will feel better. Drink more black coffee too.

>>42837070
What thef fuck

Something is clearly wrong then because I don't look like anyone with good genetics, my legs aren't short and my torso isn't particularly long or short, I have thick as fuck legs for a 6' guy and can't wear jeans or pants that aren't 38/40 waist tho

>>42837099
Can you post a pic of yourself, and are you on TRT or gear?

You are stronger than most of plg and stronger than anyone i have ever seen in the gym, you must be a genetic freak you should compete if you are not lying.

>>42837070
>>42837039
In fact, checking the results for IPF world championships the 105kg weightclass has squats around 300kg, and these are by people who have trained for 5+ years are least. You're 60kg off being the best in the world.

Congratulations talentchad.

>>42837039
>>42837099
Fucking hell dude. Link to Instagram?

>>42837099
do you have super short legs and an extremely long torso?

>>42837108
Already drink coffee at work, can't really do it before workouts as well, since I wouldn't be able to sleep fast enough afterwards.
Maybe drinking it at work and then not for my workout did have some negative impact.
But it's just coffee, don't think it matters.

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>>42837114
I'm not on TRT or gear, I'm 23

I'll post a pic, I look like a dough boy not a generic freak

>>42837150
One question tho, what is your history of physical activity before lifting?

>>42837121
Instagram is https://instagram.com/p/BX85w0YDDGP/

>>42837130
Don't think so

>>42837115
I genuinely think I could get 300 within 2-4 years so that's a positive sign, need to improve the poverty deadlift

>>42837133
Caffeine man

>>42837162
0 sports in school, nerdy type that played wow

Started lifting for bodybuilding at 16 off and on untill 19

Hit a 4 plate squat right before I last quit three years ago

Hit a 4 plate deadlift at 17 not knowing what programming was

Never a big boy thought and no history of sports because I suck at all of them

>>42837170
>Built to squat
Mad jelly

>>42837170
>He's benching flat with no leg drive

just fucking leave my thread already you fucking handpicked by god person, enjoy the world championships

>>42837191
How so? What about me makes you say that

I used to squat like rippetoe says in flat shoes but the good morning shit wasn't helping me lift big weights, as soon as I started squatting more vertical i found my groove

>>42837193
Kek I try to arch as much as possible, leg dive disappears after 135kg for some reason

>>42837190
Now you see this is different. You've been lifting for 7 years.

>>42837170
oh fuck he was srs

>>42837209
Enjoy your free extra 10-15kg max if you actually learn to bench correctly

>>42837209
>What about me makes you say that
You're extremely upright in the hole, more upright than most people in this thread ever could be

My brother and his girlfriend are downstairs

Should I take my shirt off and ask her if she's mirin?

>>42837233
>powerlifting general
I doubt there's much to mire

>>42837190
What was your bench at??
you're hitting 325 for a 5x5 super easy, that makes no fucking sense to me

>>42837212
Well no I lifted on and off between age 16-19, I then quit completely for 3 whole years and basically wasted away to stick man level then started again last August and have been hitting pr's since

>>42837227
Working on it

>>42837229
Yea I do feel pretty damn upright, guess it's an advantage, I recommend you watch Boris Sheiko teach the squat, I used to lean over shit loads then realised I could get upright

>>42837150
Genetic freak dont mean you have to look good, maybe you just have a lot of fast twitch muscle fibres.

Or maybe i am just a GDE :( For some reason I look bigger than my strength level dont really look any smaller than you, but your like 20% bf so you could be massive and the fat hides it photos are shit really unless you are lean.

>>42837053
Project momentum 2

>>42837256
Sorry man you miss read, my bench was 60kg for 5x5 I can't do 325 for 5x5 lol only a single

Bench was always shit until this year and more specifically it improved light years from benching every other day

>>42837264
Yea true, powerlifting genetics are completely unrelated to looks mostly leverages

You're correct I've seen loads of people I'm jelly of that just can't throw big weights around

>>42837053

There comes a time for some lifters when following canned programs isn't enough anymore. You're going to need to make adjustments as necessary or write out your own program.

The big thing I see with these programs is that they're all very low on variation. Again, I think you should consider doing a wider variety of exercises.

What's your height, weight, and BF%?

Also, just a heads-up, you're one of the strongest people here. You might want to look in a different forum that actually has people as strong as you, or stronger.

>>42837260
I've been doing my best, but I think I've hit my limit with how upright I can be. This is from my last squat session, was stupid sick so it was harder than usual, and I made a form change where I break at the hips first and then the knees just to see how it would go, but I'm about as bent over as I normally am. https://youtu.be/GxyxqivvhOE

>>42837294
Tbh i'm kinda jelly of your progress, you still able to make consistent and regular progress on lifts?

What is your diet like, and average training week? I have tried counting calories to the dot, eating nothing but chicken, broccoli, rice etc and still shit at strength gains.

>>42837252
You're right, I should take my shorts off and flex my quads

>>42837306
I see what you mean, your hip moment arm is quite long. Looks fairly solid though, would offer you tips but I'm in no position to critique anyone's form.

I would say maybe try oly shoes because your knees stay pretty vertical and a bit of knee travel never hurt anyone

>>42837316
>eating nothing but chicken, broccoli, rice etc
are you a bodybuilder or a strength athlete? you need more fats my dude, and something that surprisingly helped my diet was vitamin supplements.

>>42837336
I used to squat in oly shoes, but they pitched me slightly forward, making it harder to get the bar path over my center of balance.

>>42837306
> I think I've hit my limit with how upright I can be
but you're doing a good morning

>>42837316
I'm still making 5-15kg pr's every time I max every 4-10 weeks at the moment

I'm 6' 230 and eat usually between 3250-4000 calories a day

I track almost all my food on MyFitnessPal

I'd say I eat medium protein (usually 150-200g a day) and the rest is mostly carbs and quite a bit of fat

I don't do that rice and broccoli shit I like to eat, I probably eat 4 times a day just one or two of the meals are huge or some junk to make up the gaps

>>42837352
Yea oly shoes are weird, it seems they only benefit some people but for some reason everyone feels like they have to wear them

>>42837369
Give me a break, I had a fever that day and each rep I did brought me ever closer to puking. And only the third rep was really good morningy.

>>42837370
They're great for bench though, highly recommended if you plan on having a big arch.

>>42837351
Try to eat fairly clean to avoid bloating and excess fat gain, most my fats come from eggs, olive oil, avocado, fish, flax seeds.

I follow a 40-30-30 macro split.

>>42837305
5ft11 15%? 95kg-97kg, i would like to try a powerlifting gym but none are near me, would be nice to get mentored by someone who knows what their on about.

There are lots of guys on here stronger, i am like intermediate.

>>42837391
I'll try and get used to that then

I bench the best with a big arch when im on my toes but you can't do that in the IPF so trying to make flat feet work, oly shoes should help with that

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>>42837170
Hey I remember you

I need garagebro

TM question. I fucked up guys, I was doing volume day presses for 5x5 at like 90% of my 1rm. I'm going to reset VD weight down to more like 90% of 5rm, but what do I do on ID tomorrow? I've been doing 3-5 singles across on ID, but they've been getting worse because of this dumb-ass volume overdose. Should I skip ID or do like one single or do a volume workout instead?

>>42837260
> I recommend you watch Boris Sheiko teach the squat
I can't seem to find anything of him teaching the squat, only correcting minor technicalities in russian

>>42837420
Avon?

>>42837434
>5x5 @90
How the fuck did you manage that?

>>42837391
It's becuase you're squatting lowbar (or at least it looks like it) its impossible to stay as upright as someone doing highbar. The best you can do is loosen up your front hip muscles with some gay stretches. Check out Dawnson Windham's form

>>42837451
Kermit and that anon seem super upright despite squatting low bar though.

Any ideas why do I get pains in my elbow when I'm tired and benching? When I'm rested my elbow feels fine, I'm guessing it's some muscle weakness that appears after a few sets.

>>42837420
Lol we meet again

>>42837437
Yea that's what I mean just see his corrections

He says stuff that rippetoe says the opposite of, for me the Sheiko way is the best, there are videos of them teaching it at supertraining or some seminar with this huge Russian guy

>>42835171
>>42835171
https://strawpoll.com/z8zxx7a4

>>42837447
kept pushing VD up at the same rate as ID, % went up over time, also singles fucked by too much volume and 1rm lower than it should be

Sumo deadlifts make my quads burn more than squats ever did.
What's this magic

It must be the locking out at the top, where you lock knees

>>42837520
Probably just try to do what you did previously on ID with no progression

>>42837606
>He doesn't lock knees first then hips
Shiggy

>>42837652
Duffin doesn't either so I think I'm fine

>>42837478
That's not yaroslav posting as anon (because yaro is a personal friend of mine)

Also your opinions on powerlifting are stupid, because you are stupid.

>>42837606
>Vertical shins
>Quad growth
Ain't gonna happen buddy

>>42837700
Each to their own

>>42837700
I fucked up my life and would like to know what gbro did when he did the same thing

I heard he's on six digits with GCSEs?

>>42837702
What else do you think causes knee extension and gets them from bended to straight?

>>42837700
Isley what are you pricings for coaching

>>42835171
>Powerlift
>Not fat fuck
Nice try

>>42837759
>asking a tripfag for coaching

>>42837749
It's different though like heavy sissy squats gives me the strongest burn of any exercise. Deadlifts hardly hypertrophy them.

I ate too much pizza and I feel like an alien is about to burst out my stomach

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Is this grip legal for IPF squats

>>42837845
THE FUCKING THUMB UNDER THE BAR. NOW

How can I avoid getting fucking headaches from an wheel rollouts? This shit is insane.

I suspect they are yet too hard for me, I barely get half reps in and already stall hard when I have to pull myself back up with my abs

>>42837871
hehe

>>42837845
fuckin doubt it

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>>42837845
Explain this you fucking pervert

>>42837772
Nice bantz

>>42837871
Lol they won't even let you squat thumbless???? What are they so scared of

>>42837845
Yes, all fingers must be in contact with the bar. This is perfectly acceptable.

>>42837845
>>42837936
Also
>At Pitt
Explain yourself NOW

>>42837936
thanks man

>>42837907
lol I didn't even notice this till now

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How to trigger Isley

>>42837963
That's literally the ugliest car I've ever seen

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>>42835233
>carries a flash drive of cheese pizza with him everywhere he goes and brags about it on facebook

>>42837974

u jelly

https://www.instagram.com/p/BXQFM4altHV/

How does this fat old man bench 200kg

>>42837974
uglier than pt cruizers?

>>42837845
Why'd you leave that rack I was gonna say hi REEEEEEEEEEEEEEEEEEEE

>>42838066
IIIII
FEEEL SO ALIVE
FOR THE VERY FIRST TIIIME

>tfw weighted chins gave me the elbow tendies

>>42838115
don't I left there a long time ago

>>42838132
I fixed my elbow tendies by eating lots of pizza and now my tummy hurts so much I can't feel my elbow

>>42837170
>Sorry, this page isn't available.

????

>>42837053
Jacked & Tan 2.0. 3 t2-movements, 5 t3-movements. That should be enough volume ;)

After a year of not squatting I want to get back into it.

What's kinda a problem is quad size and DOMS.
If I get DOMS I can't run for a week.
If my quads chaffe from getting too big it ruins my runs.

So I don't really know how to work around these two problems.
Unfortunately running is more important for me.

>>42837772
>what are weight classes

>>42838199
>DOMS
If you squat 2-3x a week you will basically never get it unless you push yourself retardedly hard

>>42838240
>squat 2-3x a week
God, exactly. Squats are such a nuisance.

But I miss my big quads

>>42837497
Bump

>>42837720
He is a good salesperson but I don't think he's on six figures. I may be wrong though.

>>42837759
You can't afford it.

>>42838291
>You can't afford it.
I'm fucking loaded brah post a number

>>42838303
I'm not offering coaching go away

>>42838316
what about specific advicing on a patterned basis

>growing facial hair out
>first week
>chad stubble
>third week
>Mexican teenage beaner stash

Guess I'll just shave once a week. Sigh.

>rebeks snatches as much as panzy's best c&j
https://www.instagram.com/p/BY8hfl0hw_s/

panz is a hack

>>42838551
I can't laugh, I barely clean that.

>>42838409
can try trimming so you 'save your progress', bby

>>42838409

Get an adjustable electric razor.

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>>42838551
>that digit ratio
genetics confirmed

>>42838649
I want to kiss her with my benis

>>42838316
thanks for posting the side deadlift view on your insta

It looks like the bar starts a little over your midfoot, is that just the angle or is it so you can get your knees forward more and get a little quad action in?
I have a similar build to you and I'm trying to work on my form.

>>42838693
>>42838316

I meant little forward of your midfoot, not over

>>42838690
you can kiss her massive clitor-benis

>>42838690
i would kiss her with my mouth...on the cheek :3

>>42838715
I'd get on all fours and let her face fug me with her inch clitor-benis

>>42838729
arent you worried about getting acne puss in your mouth?

>>42838693
What are his maxes

>>42838752
RUDE >:(

>>42836960
lol ok

i want to hug rebeka koha and i don't care who knows!!!

I'm literally like 15kg or 3 reps weaker if i squat without a belt.
Isn't that kind of retarded? This can't be only bracing, must be weight going into the texture of the belt

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Kiss me down by the broken tree house
Swing me, upon its hanging tire
Bring, bring, bring your flowered hat
We'll take the trail marked on your father's map

>>42838827
please die

>>42838838
Later hater

>>42838814
nah thats normal bro the belt literally helps that much

>>42838814
idk but for me belt helps with positioning alot. with something there to 'feel' my torso, I can just be more upright. dont know why. I also get alot out of sleeves just because I can push my knees into them and get more knee travel, not so much because of rebound

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>>42838827

Explain scientifically how I have more muscle mass than Rebeka Koha, yet I am weaker.

>>42838890
oly is all tech and evil slav magic. youre stronger than her (probably)

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>mfw trying to find an album that was released in 1987 by a Swedish black metal band that disbanded in 2004

I went to two different music stores, and neither of them even stock Bathory anymore. I guess they stopped printing most of the albums. Ended up buying it on Amazon for $18. Kind of expensive, but I didn't realize the supply was so low until I saw exactly how old the album was.

>WAWTT
>WAWET
>WAWLTT
>WAWFT

>>42838814

It's about the same for me.

>>42838890
you're not kawaii

>>42838926
I'm surprised you had a hard time finding Bathory. They are certainly established in the black metal cannon. Anyway, $18 is what you get for buying lmao physical media in 2017.

>>42838890
she uses steroids

Is it bad to spend too much time in the "bottom" position of a a deadlift before pulling? More specifically sumo.
On my heaviest sets I spend more time setting my hook grip and getting psyched up, but I feel like I might be losing some explosiveness off the floor by doing it.

>>42838972
it would depend on the person

>>42838971
>she uses steroids
Nah, Latvia is too poor to have state run doping programs.

>>42839011
do you know what bribes are

>>42839049
no what are they?

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>>42838926
>>WAWTT
Pic related, deads and slingshot. Chins and deads went awfully today, still not fully recovered yet

>>WAWET
Shitty school food

>>WAWLTT
Whatever I randomly select on my phone

>>WAWFT
Much better overall, but still not great

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>>42839049
>Imagining the Latvian government engaged in deep corruption and bribery so their 58 kg female lifters can roid as much as their Russian rivals

>elbow pain
>right chest feels like its about to tear while sitting on the toilet
I'm gonna take this as a sign to not bench tomorrow

What else should I do? I'm likely still to fried to deadlift after my volume day less than a week ago.

>>42839069
you have no idea what countries do for medals

>>42838963

>They are certainly established in the black metal cannon.

That's why I was surprised. It's probably because I live in NH, somewhat far away from anything noteworthy in music.

I could probably find a physical copy in a store if I took a drive to Boston, but that's like an hour each way plus the cost of parking. The album would then cost an additional $50 if you count fuel. lel

I like physical media, and it makes it so I don't have to deal with DRM stuff. It's normally not significantly more difficult or expensive than buying MP3s.

>>42839049

You realize it's possible for an athlete to buy drugs on their own, right?

>>42839070

Stay safe, friend. Did something happen?

>>42839084
On that note, read into East Germany's doping program in the 70s. It's insane. Gerd Bonk was doing over 1000 milligrams of Turinabol per month.

>>42839105
>did something happen
I've been doing crazy high volume and now I'm paying the price

Just need to rest my pecs, which is hard when nobody ever uses the bench at the gym.

>>42839070
paused weighted pullups, sounds like you needem

>>42839160
Yeah I'll do this and maybe I'll try for a new deadlift 5rm

Do chin-ups fatigue anything vital in the deadlift?

>>42835171
Should I lose fat before I gain muscle?
Or will the fat naturally burn?

>>42839206
they fatigue the lats. In my experience it does not make much of a difference

but the reason i said do them is because this exercise stretches the pecs and shoulders nice back into place, its a great prehab

going to gym after a week of being a lazy faggot cmon!

>>42839233
Alright thank you

>>42839239
Today?

>>42839221
>Should I lose fat before gaining muscle
How fat are you?

>Will the fat naturally burn
If you're a beginner and bulk pretty slow then you might undergo some minor recomp, it'll be fairly negligible though

>>42839264
How long is okay thank you

>>42835171

THis picture is stupid.

Chad never powerlifts lmao. Powerlifting is an autistic sport.

chad does strength training because coach makes him do it during high school. then when hes in college, sportless, he does splits.

>>42839280
Did you have a stroke anon? Do we need to call an ambulance for you?

reminder to do passive hangs and rear delt work for shoulder health

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Ribbit ribbit rebit reebit reeebit reeebekit reeeeebeka ko ho ho ho ha ha ha

I need help. I'm supposed to be taking a girl on a date but I don't think I can do it
What the fuck to talk about n shit
fuck it

>>42839332
Take 4 shots, I'm not even joking.

>>42839264
5'10", 235lbs

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>>42835233
superior version

>>42839346
What if she notices I've been drinking, have you done this to any success?

>>42839346
And when, 15 minutes before seeing her?

>>42839364
>>42839381
I've drunk before, yes. And no, an hour before.

>>42835233
>chad diddler
kek

>>42839262
yes right now!!

>>42839358
Definitely cut first lmao

>implying Chad has ever even heard of "powerlifting"
Chad lifts only because his football coach told him he has to

>>42839129
Soviet doping in general was insane. They'd start kids on steroid cycles without telling them what they were really taking. Just "take these vitamins that will help you grow big and strong".

god i love her

>>42839358
>>42839414
Doesn't mean don't lift though. Lift while cutting so you don't lose much muscle while losing weight.

>>42838926
>WAWTT
amrap squats ez pz
>WAWET
some pancakes
>WAWLTT
radiohead just released another trippy music video
>WAWFT
I got a spasm in my neck I think I might have a pinched nerve

How long does it take to detrain/lose strength? I've got a test day coming up and I've not properly been training squat for just over a week.

>>42839438
Like 2 weeks

>>42839435
>>42839414
k

>>42839428
Esmeralda right?

God I'm so deeply in love with anonymous

>>42839291
how are pl and stren trening not the same thing?

Im sick of faggots making this general their personal blog

Nobody cares about your love life

Nobody cares about your unhealthy obsessions

>inb4 blog post

>>42839607
woah just take it ez man

>>42839607
Nice blog post

>>42839607
grrrr weights
deadlift
skuat
grrrrrraaaahhhh

you like that anon?

>>42839635
Yes. /plg/ posts should be written exclusively in grunts from now on.

Thoughts on adding more volume to project momentum but dropping the intensity? For example making the top @9 rep sets @8 and just adding a set. Last time I did mementum I ended up with some knee tendies because of the intensity. I made some great gains though.

>>42839680

Do the high volume one instead.

thingken of test with no ai for that bloatmaxxed look

>>42839682
My bad should have said relative intensity. The total weight wasn't quite the problem it was the fact that going to @9 on the rep work always caused knee cave on my squats. Staying 7.5 kept that away and I want to make sure I'm healthy when Mike starts the new momentum in late october. I'll definitely be trying the higher volume one though

>>42835233
>carries a flash drive of cheese pizza

I don't get it.

>>42839711
Staying @7.5-8*

>>42839711

Honestly I don't know what would happen. Only one way to find out.

>>42839713
underage porn

>was called a long-limbed lifter today
>6'3 with a 32 inch inseam
Is this accurate?

>>42839727
True, I guess I'll give it a shot. Not sure if I'll be able to finish it before momentum round 3 but I guess we will see

Are there any pedos in plg?

>>42839436
>radiohead

Okay raffy

>>42839741
i'm half an inch taller than you and wear a 38, so no

>>42839741

Judging by your leg length, definitely not, but depends on how long your arms are.

t. 6'2' with 32" inseam

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>tfw too autistic for freshers

what should I do lads?

>>42839762
lol same mate going into my second year and don't go to first freshers either it's pretty shit living at home I feel like its 100x more difficult

>>42839753
>>42839757
My wingspan is slightly less than my height so I guess not.

The guy that said it was a manlet so maybe he thinks all taller people are long-limbed?

>>42839788
Im living at uni. hopefully there will be other autisms in my accommodation or Im going to feel shitty staying home when my flat mates go and get pissed

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>>42839741
>tfw 5'8 with 32 inch inseam

>>42839762
what uni?

>>42839828
keele. no doxx pls

>>42839752
haha

already proved I am the opposite of a hobbit living in a third world country a while ago

>>42839857

Show us you not bouncing a greater than 3pl8 deadlift and we might believe you.

>>42839823
goodluck anyway I'm still trying to find autism bros I think I have a couple from last year in my class who lift as well I just need to make more effort I guess

it seems like there's no in between for people at uni, there's either going out every night people or maximal autism gamers even worse than 4chan and you have to pick one

>>42839893
>or maximal autism gamers

guess its time to become an alcoholic then :^(

>>42839866
don't have videos and I'm not autistic enough to ask people to record my subpar lifts

There must be another way

>>42839999

Put the camera down and record yourself.

>>42840178
>>42840178
>>42840178

>>42839762
Go anyway. Drink a bit while showering, drink a bit while getting dressed, drink a bit before going, drink a bit while going, and drink some more when you're there fashionably late. You might have fun and you'll be well past the awkward sober first stage of a pregame because you're already fubar.

>>42835358
it wont make you feel better once you finish it