/plg/ - panzer lifting general

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I want to bludgeon her to death with the blunt end of an axe

where did it all go so wrong

death of western civilization WHEN????

>>42886804
God.. isley is such a fucking loser

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>>42886827
>>42886825
The gangs all here

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>>42886797
i dont have gymo

>>42886820
i squat 2 plates which is better than 99% of plg. im on bulk rn so ofc i dont look great lol

>>42882473
hey I have the solution

First you need to get a length of rope. Something strong and sturdy, none of this climbing stuff or bondage toys. Then, tie it in a loop and place seven smaller loops around this one. Proceed to hang this rope from your rafters, and yourself from it.

>>42886850
Why did you post this? What upset you so much about that post?

>>42886849
that's gyno

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>>42886804
re mi nd er

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>>42886858
those are called pecs buddy lol. but i know youve never benched a day in your life you squat autist so im goin easy on ya

>>42886880
Skinny boy skinnny boy where your muscles at

My body looks like budas in his fattest

Running. Not even once.

>>42887036
https://youtu.be/-MkRuV0aCcI

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why the fuck is it not legal to kill communists

they arent even people

the government is enslaving me to their will and limiting my ability to express my will to systemically purge and crucify the red plauge

https://www.youtube.com/watch?v=mgjlwmWnpZo [Embed]

>>42887041
literally only faggots like that band

you suck large hairy penises if you like them

>>42886825
https://www.instagram.com/p/BJA6RyRh4dl


how does this make you feel?

Yakob I know when you post without your trip

>>42887058
im not clicking your malware

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>>42887058
Holy fuck that humming was so cute

Mine heart

>>42887058
LIKE A ROLLING STONE

>>42887045
shit. post non retarded anti-communist music instead

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>>42887058
im
so
lonely

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>>42887058
My heartttt AHHHHHHHHH

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is blueshoes literally hercules??

>>42887208
Why is your benis brown

Can you make it hard and show me it?

I'm a girl btw

>>42886804
she's fucking 31 years old

what the fuck man

>>42887242
The perfect age for a woman

>>42887263
got it backwards my dude.

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no pot brownies tonight

>>42887275
Fucking kek

>>42887276
Good, don't make me jealous. I need more connections.

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>>42887291
>I need more connections.

Just go down to your local dispensary and buy some?

Surely you live in a free country, right?

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>mfw writing a purposfully provocative historically revisionist paper on the Rwandan Genocide

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>>42887301

>>42886827
You're more pathetic than he'll ever be.

>>42887327
I disagree with this

>>42887231
That's the hardest it'll get.

>>42887318
why are you such loser

>>42887058
meh. she's ok

>>42887327
mice projection

>>42887345
projection

I'm making the point backed by research that the RPF was guilty of counter-genocide during their seizure of Rwanda and that they suppressed dissenters who wanted this exposed

>>42887318
Thoughts on this?
>>>/pol/141808454

I literally don't blame him

>>42886884
Stripped down to my skin and my bones

>>42887360
he's an idiot for marrying some stupid whore

he's an idiot for putting her name on the mortgage

he's an idiot for sharing a bank account with a woman

>>42887392
Love is blind. Are you telling me you wouldn't do any of those for pretty little Rebeka?

>>42887395
panzer btfo

>>42886993
You look like a diety?

>>42887465
I meant I have the body of an old and fat highschool arts teacher

>>42887058
Is panzers manface waifu going to go cut his dick off with raffy?

>>42887475
Are you also old and fat?

>>42887495
no yes

>>42887503
Are you strong? It's okay to be fat and strong. Look at isley. That is goal mode for gdes.

>>42887518
But it's even better to be lean and strong.

There's a big spider in my room and its been there a while.
>Tfw this spider has stayed with me longer than anybody else ever has

I love you spider bro.

>>42887719
I love you too, sean.

>>42887745
nice projection

>>42886804
How can a fat guy obtain a good wilks score?

>be skele
>start powerlifting
>strength go up
>strength stalls
>eat more
>gaIn muscle
>strength goes up
>good wilks

fat guy :

>be fat
>start powerlifting
>Lose fat
>strength go up
>strength stalls
>cant eat more cz alrdy a fatfuck
>strength stays/regres
>shit wilks

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>mfw theres a female latvian transfer student in my class

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>30 year old lady in class wants to do group work with me
what means

>>42887967
cuter than rebeka?

>>42888054
she's kinda tall so not really

she's like as tall as me if not an inch taller

>>42888102
Fucking Manletmericans, when will they learn

>>42887885
you keep cutting until you're not a fat guy anymore

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>>42888102

>he's so short that girls are commonly taller than him

>>42888190
You are so critical of other people that perhaps one would suggest you're projecting your own insecurities

>>42888202

You know Panzer is like 5'8", right?

>>42886874
What's the thing on the right from?

I want to die.

>>42888245
[adult swim] - Xavier: Renegade Angel

>>42888251
I want you to be okay

>>42888245
https://www.youtube.com/watch?v=binN-lTcmyU

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I'm excited

>>42888251
Everything will be ok sean

>>42888251
Don't jump bibby this is a gay accepting board

>>42888251
Listen to green day at 4am and everything will be alright

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>>42888371
Not me

>>42888453
Your phone looks mad

Stop using the amoled theme

>>42888462
It's on power saving mode

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>>42888453
Use tomorrow theme
Show file names
Remove the WiFi / cell data icons
Centre your time
Don't use icons use text for battery

Phone aesthetics are important

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>You know Panzer is like 5'8", right?

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>>42888515
I was guttered when I found out I was 5'11 and not actually 6'0

Poor panzer

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>>42888515

>>42888544
>>42888515
I'm 170cm and you guys are telling me panzer is only like one inch taller and 20kg heavier. How fucking fat he is, no wonder he can't do oly lifts you actually need to be athletic for them.

>>42888480
What app is thay

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>>42888544
>tfw discovered I was 188.5cm in the evenings instead of 190

>>42888636
Flourens clover
Made by some fat neck beard on /g/. Only accessible on f-droid or if you download the APK. Not available on iOS.

>>42888174
then your strength starts going down

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Seeking: gf

Perks: can share cheesesteak with me :(

>>42888662
Thanks I was using an old version that used to be on the app store

>>42888743
This looks so dry, please tell me you added some sauce to that.

>>42888743
> Sharing your food and not hoarding it all to maximize gains
Twink

>>42888764
funny enough I thought it was too moist and oily

I sauteed the peppers and mushrooms in butter and cooked the steak in its own rendered fat so it was far from dry

a tad too moist for my taste desu

>>42888743
Im not a girl but I like eating and we can watch rebeka videos together

Can't sleep too excited. This sucks.

>>42888678
But your wilks starts going UP. Then once you're lean you actually bulk correctly and do your best to make progress while staying that way so you don't have to cut 40lbs next time you cut.

>>42888743
how do you feel about brazil? :3333

>>42888764
>Sauce
Fucking Americans.

>>42888776
dunno then, maybe it's just a photo, but I also like my food basically swimming in good sauce. That's also how I get most of my calories

>>42888797
Not even close, but I guess I don't really know proper word for what I mean.

>>42888806
So you're not a fat redneck covering everything you cook in added sugar concentrated tomato paste that you bought at wal-mart?

https://www.youtube.com/watch?v=8CrOL-ydFMI

sometimes you just gotta give this a listen, usually every year or so for me.

it's a good one.

>>42888222
What's wrong with being 5'8" you smelly weeny??

>>42888830
No, I hate sweet tomato sauce. I meant something more like mustard or I prepare sauce myself mostly. Just something so the food is not dry and a bit spicy.

>>42887301

>Free country
>State approved dispensary

Pick one

>>42888868
I choose not being shot.

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>>42888868
>hurr durr da gubbment be takins muh freedumz dah gubbments be too big and iz stopin me frum smokin tha weed mang

also

>>>42888888

>>42888888
NICE

>>42888888
>>42888890
Proud of you for accomplishing something

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>>42888888
checked

>>42888888
shieeeeet include me in a screencap

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>>42888888
Nice 8s retard

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>>42888888
nice

>>42888888
This was the worst possible outcome for this get.

Best routine for bench after I exhaust my newb gains?

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>>42888888
good job panzy!

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>>42886874

>it's status quo
>it is status quo

Virgins don't make grammatical errors.

>>42888879

Your surely not Norwegian then.

>>42887058
STAY AWAY FROM MY COUNTRY WOMEN

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>>42888985
Hi Rafael

>>42888985
Viņa ir MANA draudzene

>>42887058
I've seen this many many times

Always makes me smile

Its very cute desu

>>42888888
God fucking damn it Panzer

>go jogging for 3 minutes
>upper butt/lower back hurts, left hip flexor feels weird, right shin feels like its about to snab, out of breath, and sweating a lot

welp, guess I'm going to start running

>>42889404
Sounds like you shouldn't run

>>42889653
sounds like you should stop drinking

>>42889404

What you are feeling is the pain from cardio killing your gains.

Hello guys!
Noob lifter here. I started lifting in February in order to be stronger at Rugby at University.
Yet I hurt myself around the elbow 4 months ago. I got epicondylitis according to the GP. After some injections and 2 months of rest from lifting, it still hurts.
Precision:
It hurts when I am bench pressing heavy (heavy for me, which is 1+plate) or OHPing. When I bench press 0.5 plates, it doesn't hurt but sometimes I hear something moving unnaturally in my elbow.
I have some physiotherapy planned soon but I don't know how effective it will be, knowing that injections were fucking useless.

Have you got any recommandations for me? I really wanna build strength now because rugby season is starting soon and I don't want to get broken at the first match.

Mainly, I thought that it could be due to two things, but I am a noob.
First one is my wrists are weak and prone to get hurt during sport. Since I follow SL 5*5 I don't work my wrists/forearm much which could be a reason that I got hurt at only 1+ plate.
Second one, my form must be bad obviously. But I don't know if it's general form or just my wrists not being stable enough. If it wasn't for epycondilitis, I could easily have been to 1.5 plates after 3 months lifting, concerning the strength of the other muscles involved in bench pressing.
I hope it is the right place to share my issue, because I thought you guys were used to injuries and form issues, knowing that you have the same aim as me, which is power.

>>42889891

If it's lateral epicondylitis, there MIGHT be a chance it's being caused by holding the bar too far "back" in your hands (closer to the fingers instead of directly over the radial bone) causing stress to the extensor muscles of the hand, which could be causing tendon problems at the origin of the muscles at the lateral epicondyle.

Pictured is a standing press grip, but the principle is the same. You want the bar over the radial bone, not "behind" it and closer to the fingers.

As for dealing with it currently, maybe take a week off lifting, take 800 mg of Ibuprofen 3 times a day (provided you have no stomach problems or other issue that prevents taking Ibuprofen) for 3-4 days, and ice it intermittently.

And do SS. SL is shit in general, and two extra sets of 5 reps is only going to potentially cause more irritation in your case

>>42888985
>>42887058
UMA

If my bench always fails in the mid of the movement, what are the weak muscles and what is a good accessory for that? I'm looking for something that I can use as t2 for jacked&tan 2.0.

>>42890824
pecs and triceps
bench more

>>42890824
Everything, that is the single most common failure point and you literally just need to bench more

>>42890824
CGBP. You need to develop your prime movers, that's all.

>>42887318
If you actually had balls you would write a paper on how the lolocauster never happened if we look at all the facts and evidence.

>>42890824
pecs triceps and delts

tldr; bench moar

>>42890824
>weak muscles

Powerlifters train movements not muscles.

>>42890984
Pls lurk more, I'm afraid you've gotten your lifting information from non-/plg/ threads and possibly one piece of entry level Mark Rippetoe literature.

>>42891002

Technically it's an objective fact.

>>42891016
then why do sheiko programs tell you to do "chest muscles"

>>42886849
>gyno
>self harm scars
hmmm

>>42891016
Technically you train both. That's why assistance work exists.

>>42891034
>assistance work

Is a pause bench movement or muscle?

>>42890984
Powerlifters trains both.

>>42891044

You might 'excercise' muscles. But you are 'training' movements by definition.

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>autisting semantic argument
Riveting conversation Tbh lads

these threads are dire

the maximum strength output of a muscle group is going to be helped by the size of the muscle, a bigger muscle is not necessarily a stronger muscle but it does have the potential to be, making a movement pattern more efficient can only take you so far without actually having more muscle to recruit

this is why we see the best lifters in weight classes under SHW are heavily muscled and have lower bodyfat, mass moves mass yes but it has to be useful mass, you cant train your muscles to fire optimally to create an efficient movement if you havent fucking got any

>>42891041
You didn't specify a specific grip or a pause duration, so that's your primary competition movement, therefore not assistance. Assistance for novice and intermediate lifters is simply a matter of balancing variation vs carryover. Occasionally you might do specific weakpoint movements for specific weakpoints in a certain part of your lift, but the majority of your assistance work will be to add more volume and variation, which grows muscles. Mass and lift proficiency go hand in hand.

>>42891050
Wrong. You can periodise hypertrophy training just as effectively as you can periodise strength training. Stop drinking the Ripp kool aid and lurk more. Even Raffy does BB work.

>>42891071
this board is dire

the other day i saw someone claim strength was 100% neurological

>>42891071
>making a movement pattern more efficient can only take you so far without actually having more muscle to recruit

Since when does training a Comp squat, comp bench and comp deadlift not increase muscle cross sectional area?

>>42890843
CGBP feels weird for me, I can't keep a tight back while doing it. I'll still add triceps accessories.

>>42890833
>>42890836
>>42890879
>>42890984
Thanks guys. I do quite a bit of overhead pressing so I think my delts are not the problem. If I'd still like to use a variant instead of competition bench what would you choose. I know that this is probably suboptimal but I like as much variation as possible because it's more fun.

Spoto Press or paused bench? Or something like legs up bench to have a more compromised position? This is what Cody LeFever (aka GZCL) used as T2 I think.

>tfw shoulder pain from low bar
Oh well, time to become high bar/sumo and walk around in leggings everywhere like Bryce.

>>42891080

A comp bench is the primary competition movement.

>>42891085
>bench with legs up
Just do 1.5x shoulder width grip incline press and touch the bar higher on your chest, stretch at the bottom and use the longest ROM you can safely do. It has great carryover to flat bench and builds all the muscles you need.

>>42891080
where you pause as well, you can do spoto or reverse spoto press

>>42891083
its a decent observation but not 100%, chimps show a far greater muscle fibre recruitment than humans despite smaller cross sectional muscle

>>42891092
And a comp bench is simply a paused bench press with your strongest grip. If someone told you to do "bench" you'd do bench with your strongest grip TnG, and if someone told you to do paused bench you'd be doing your competition variant unless you compete in a lolfed.

>>42891099
Yeah and ants have a higher wilks than most other animals in existence. Why entertain retards who bring up other species to justify retarded claims about lifting a barbell up and down?

>>42891113

And in all of those situations you're training movements.

>>42891120
>ants have a higher wilks than most other animals in existence.

Do you have a single fact to back this wildly incorrect assertion up?

>>42891084
If you dont increase your calories you dont gain muscle

If you increase your calories so much you gain weight/fat at a faster rate than you add weight to the bar

If you gain so much weight in such a short period of time that it changes your leverages


Also the competition lifts will only take you so far, they use multiple muscle groups, whatever is your weakest will be underused in the lift as the body will naturally shift to a mechanically advantageous position. You dont have to do single joint movements, just a variation of the movement that targets where you are weak. For example if you have a weak posterior chain you dont have to do glute/ham/lumbar work all separately, do RDLs/Stiff legs/Good mornings etc. The competition lifts can take you far but imbalances and weaknesses will have to be addressed at some point

>>42891122
I honestly think you've managed to convince yourself that chest flies is training a "movement" because shoulder transverse flexion is a powerlifting "movement" that is part of bench press, so I'm not going to reply to you any more.

>>42891135

Bodybuilders train muscles.

Maybe you don't know what training means in this context?

>>42891126
No because wilkscalculator.com breaks when I try to input a 500mg total at a 5mg bodyweight.

>>42891098
I thought about incline bench but thought it would focus too much on the clavicular part of the pecs as to have a good carryover to flat bench. Maybe it's a good idea after all.

>>42891132
>If you dont increase your calories you dont gain muscle

Not axiomatic.

>>42891135
chest flys are snuck into sheiko to get people to stretch their pecs, the best stretch is acheived under load, its why PNF is more effective than normal static stretching

i keep meaning to add them at the end of chest day to keep them loose but never remember

>>42891145

I will accept an apology if you withdraw the statement. And learn how a wilks formula works.

>>42891153

Don't spend too much time suppling your leopard faggot.

>>42891153
Dips stretxh the chest great tb h

>>42891149
>>42891098
A follow up question on that. I had DB incline bench planned as a t3 movement. Would you change that to flat DB bench if you already had incline bench as t2? Or a very low incline maybe? The BB incline bench is not adjustable unfortunately...

>>42891150
sorry it was a generalisation

a set amount of calories will gain muscle/lose fat at a slow rate over a period of time due to dipping under and over maintenance as you lose and gain, something sped up dramatically with the presence of AAS due to muscle sparing and increased thermogenic effect, i wouldnt recommend recomping to a natty unless they were at a high level of strength already

>>42891170
if you sat in the bottom of each rep maybe but 20 reps under constant tension probably wont do much for me

>>42891149
Isolating specific fibres of a muscle is a big fat meme. If you think a 15 degree incline changes muscles activation significantly, rest assured it doesn't. Touching the bar higher on your chest negates pretty much the entire effect of the incline, you're essentially doing doing something very similar to a greater ROM regular flat bench, because the lower you touch the bar of your chest, the more upper chest activation, think about flat bench with reverse grip and how it emphasises upper chest because you're moving your elbows up. Also I'm very specifically talking about low incline press, not some 45 degree shit which is basically a front delt assistance exercise.

>>42891177
Doesn't matter as much as your technique, do what gets you a better chest pump and contraction.

>>42891170
>dips stretch the chest
Sounds fantastic, I sure wish I could get that low without debilitating shoulder pain.

>>42891202
The inclines in my gym (which is a standard commercial gym in Germany) are not adjustable, so it's a rather big incline unfortunately. Probably more than 30°.

>>42891215
Then just bench with a different grip or if your T1 is touch and go do paused, or vice versa.

Guyz, I'm out of the loop. Who is Isley, Rebecca and Panzer?

>>42891229
Isley is a twink, Rebecca is Raffy's new alter ego, and Panzer is a fatty who sucks at bench.

>>42891228
Different grips fuck up my set-up. Since J&T2.0 has me only flat bench once a week, a close variation seems to make the most sense. So I'll probably go with paused or spoto bench then. Thanks for your help!

>>42891253
Spoto is a meme unless you suck at controlling the bar. No reason to do weakpoint work if you've got no weakpoint that you can fix.

>>42891272
Is the difference to paused really that big if I pause like one inch of the chest? I thought it was a good way to train the technique. Bar control could be an issue for me.

>>42890205
DELICIA

>>42891272
all variations and assistance lifts are a meme if they dont target where you are weak in the lift, if you only ever reinforce what youre good at you will never get as strong as you could if you worked on things youre shit at

>>42886825
thats how i used to take care of my grandfathers pigs when i was a kid

fuck those humane pressure guns, just whack em with blunt axe

>>42891310
The difference is using heavier movements that more significantly stress all your prime movers and the result is more muscle.
>>42891321
He's weak in the middle. Wwyd? Bodybuilding work for chest and tris and some variation is what he needs. If he has a weakpoint it'll show up eventually and he can bring it up when it does.

>>42891321
So if my sticking point is in the middle I should pause in the middle on the way up?

>>42891345
I'll do pec flys, db incline bench triceps pushdowns and LTE additionally. Haven't done any isolation until now.

>>42891345
So paused bench > spoto because of heavier weight. Right?

>>42891383
Uh huh. Bigger, heavier movements homeostasis disruption etc.

>>42891347
>>42891345
when you say the middle do you mean when you transition into lockout and its mainly tricep?

if so then JM press to get really strong at locking out the elbows
https://www.youtube.com/watch?v=B5dWDNaG0bw&t=180s

if you do two bench days try doing one heavy 5x3 and one light 3-5x8-15

>>42891420
>jm press
I sure hope not as a t2 movement in a gzcl program.

>>42891420
I'm commited to do J&T2.0 over the winter. Just because it looks fun and I want to stick to a program. Structure is good for me, just generally. So, any suggestions are constrained to be applicable to this program. That means one day of bench as T1 movement and one day of bench variation as T2 movement. This is probably a dumb constraint from a pure strength perspective and if you feel ridiculed by it I can accept that and have no hard feelings if you don't want to suggest something in this case. Just as a disclaimer.

With middle I really mean around the midpoint between chest and locked arms. I'd say short before it transitions into the triceps-dominant lockout phase.

>>42887071
>>42887078
>>42887090
>>42887127
>>42887130
>>42887351
>>42887484
>>42889029
>see all the reactions
>urge to see the link
>watch
>absolutely disapointed, nothing happened

you guys are fucking autistic

>>42891486
You have no heart you monster

>>42891435
>>42891465
>gzcl program
>J&T2.0
>t2 movement
legit had to google the memes

my overall advice would be get out into the world and talk to real lifters with huge totals instead of cookie cutter programming from the internet, principles will always trump programming, learn what you need and adapt

>midpoint between chest and locked arms

again, this is where the triceps take over and id recommend jm press still, i cant emphasise enough how big of an impact it has all through the movement, you get strong enough at elbow extension and it will even help off the chest

if what you actually mean is you struggle to keep accelerating from an inch or two off the chest then maybe incline press or you could try pausing on the chest then only going halfway up and pausing there and back down so you stay in the bottom half of the rom, get strong and tight in there until you make your triceps a weak link then work on them later

>>42891486
We're joking with panzer for being a manface loving homo, you r'tard.

>>42891550
>my overall advice would be get out into the world and talk to real lifters with huge totals

They wont. Which is why being a neurotic mental gde makes them weak, even though they could willfully improve.

>>42891563
>>42891550
>being elitist to noobs
What are you, angry middle class dads?

>>42891583
Giving advice that people dont want to hear is not elitist.

>>42891583
im giving genuine advice to get stronger?

>>42891589
When you dropped out of sixth form how did you redeem your life and get on that 8 digit wage

>>42891550
GZCL has a huge total for his weightclass and emphasizes principles over cookie cutter programs. For me, strength training is a hobby that I stick to because it's good for my psyche and body (I have MS and strength training is super good for me) and I feel like it builds motivational momentum. I don't plan to compete ever and I'm okay with suboptimal progress as long as it's fun. You guys are the only somewhat non-retarded people on fit for lifting advice, that's why I'm here.

JM press might be a good idea as t3, but than I still need a T2 movement. I guess what I mean is the struggle to keep accelerating. So incline bench would be good for that?

>>42891589
Gzcl is literally a set of lifting principles. 5/3/1 is based on gzcl principles with some periodisation on the T1 moves. Just because you haven't heard of something doesn't mean it's automatically a meme, unless you're old and learning new things automatically makes you angry. And obviously using this month's "neurotic" and "mental gde" buzzwords is utterly unhelpful also.

>>42891611
please elaborate what t2 and t3 are and i can help i cant find it anywhere, im bored of all these fancy new terms for things that have been around for years

>>42891596
>8 digit
that would be nice, i actually finished sixth form and got an A in business, i just didnt go to uni

i got a job in sales and worked and was good at it so one of our suppliers headhunted me, now i have a brand new free car and a company credit card and im about to buy a house, i dont earn a ton im just very good with money and dont waste anything

>>42891611
>>42891623
When you ask advice, it is assumed that you want to improve at powerlifting through successful powerlifting programming and strategies. If you are a funlifter with no desire to compete, then say so.

So don't be a butthurt little snowflake because someone strong hasn't heard of your beachmuscle program.

>>42891637
http://swoleateveryheight.blogspot.com.au/2014/07/the-gzcl-method-simplified_13.html

Come the fuck on buddy it's in the sticky. It's hardly new. 5/3/1 was published in 2011 and gzcl principles existed before it.

>>42891623
i didnt say neurotic or mental gde?

i think people sell themselves short on what they are capable of though

>5/3/1 is based on gzcl

earliest page i can find for it is 2012, wendler wrote an article for tnation in 2009 about 531

>>42891649
https://www.t-nation.com/workouts/531-how-to-build-pure-strength

2009

>>42891637
GZCL suggests to structure prgrams as a pyramid with three layers. For every rep in T1 (which is the upper and thus narrowest layer) you to two reps in T2 and three in T3. T1 are big compound lifts. In a 4-day-program typically S/B/D/OHP. T2 are variations of the former and also big compounds. SLDL,front squats, push press. Stuff like that. T3 is prehab/rehab and isolation work. That's about it.

>>42891648
I'm not butthurt at all. It just seemed to make sense to explain my goals and situation to make it easier for people to give reasonable advice. I should have stated that before, you're absolutely right about that.

>>42891678
Jacked & tan 2.0 in particular emphasizes work capacity and hypertrophy and is built along the principles of linear periodization. And it looks like fun. I guess you could categorize it as a three month long hypertrophy block but I'm not overly familiar with powerlifting vocabulary.

>>42891420
Have you ever tried JM floor press?

>>42888743

Where is that from? It doesn't look like Dalessandros, and it looks absolutely nothing like Pat's, Geno's, Steve's, or Dalek. It's not the right countertop for Jim's, and Ishkabibble makes a messier cheesesteak. Is it Abner's? I haven't been to Abner's.

>>42891678
main lift
secondary lift
assistance

its literally the same as every other bit of programming in existence

going back to your original question based on what youve told me and what type of movement 't2' has to be, FLOOR PRESS, pause at the bottom, this should be about the point in the rom where you say your weakness is, it builds great brute strength from a dead stop

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>>42891648
I guess there is a misunderstanding considering the authorship of the quoted posts. See pic related.

>>42891697
no but i do them with an SSB, as well as being fucking brutal on the triceps it lets you get the exact same range of motion and movement every rep, and where its padded you can let it touch your forehead safely

>>42891714
I always assumed to get full ROM on JM press/skullcrushers you have to almost touch your chin/forehead with the bar. Guess that's why they grind the fuck out of my otherwise healthy elbows.

>>42891714
Next time I have access to an SSB i'll give that a go.

>>42891731
people generally go too heavy too early, i made that mistake when i first did them and got elbow pain, its amazing how quickly they adapt when you start low, i started with 30kg for 50 total reps and im now at 50kg within 4 weeks

>>42891702
Out of curiosity, what's your setup for floor press? Pins slightly below the bottom position in a power rack? Start from the top position like a regular press?

>>42891740
https://www.youtube.com/watch?v=h5IhN8551bs

>>42891702
Yeah, I guess that's about the same. Floor press sounds like exactly what I was looking for. Thanks a lot! JM press seems like a good T3/assistance movement as well.

>>42891743
I was using 20kg, which is what I use for high rep cable pushdowns. Tried all kinds of overhead and lying tricep variations, everything rapes my elbows from the very first rep except dumbbell 1 arm overhead tricep extensions, but I had to really focus on the movement because if I go too low I get serious pain.

>>42890186
Thanks for the advice.
It probably is due to what you mentioned, since the pain is linked to the extensor muscle of the hand.
I will try to keep the bar lower in my hand, if that's what you mean ( the picture didn't come out right) and try to see how good lifters use their hands.
Thanks again

>>42891757
i just set the jhooks lower and lie on the floor

if you want to do dead press you can do them on a bench or on the floor its up to you

>Gf says she's worried about body dysmorphia
How do I help her understand my struggle to get big?

>>42891805
We don't encourage body dysmorphia here

BTW dysmorphia isn't even a real word

>>42891789
do you even engage your biceps while doing triceps extensions?

What is /PLG/s opinion on this?

>>42890992

>>42891833
Not sure what that sentence means but if you also believe in engaging your lats when you bench I'll pass on listening to you and just use an EZ bar.

>>42891833

>tfw have gotten bicep pumps from doing close grip bench

>>42891857
the lats arent a mover in the bench press but theyre pretty important for stability on the bench itself, you dont want to be wobbling all over the place

>>42891857
how can you not know what it means?

do you engage your biceps while you do triceps extensions?
do you maintain muscle tension on your biceps, do you (slightly) squeeze them?

Am I at a disadvantage doing front squats with crossed arms?

>>42891879
I swear I was able to touch way more consistently in my shirt when the only thing i changed was to get substantially better at chin ups

File: 1502379063319.jpg (107KB, 667x732px) Image search: [Google]

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i wish you would post more gifs of performances also whose channel is this https://www.youtube.com/channel/UCPTWOs5ItY1Ouz-HoVkS34w

>>42891907
Nigga I don't even feel myself contracting my glutes when I deadlift unless I focus on it, how am I supposed to feel my bicep slightly stabilising a baby weight? I just focus on my tricep contracting and sometimes stare at the head flexing when doing unilateral moves. There's no reasonable way to explain what you're saying except broscience.

>>42891938
When talking about powerlifting moves everyone here assumes raw unless otherwise specified, but yeah that's definitely a thing, you're not the only one who says it.

>>42891938
>in my shirt

>>42891947
engaging something is a conscious act.
you're supposed to focus on it.
fuck, you're stupid.

yeah, and hamstrings co-contraction decreasing ACL tension is just broscience too.
enjoy your shitty elbows.

>>42891938
>in my shirt
>shirt
no shit

>>42891972
Last I checked the elbow isn't a knee.

>>42891994
like i said, enjoy your shitty elbows.

i had elbow issues for a while too, and engaging biceps helped.

hint: if you require yourself to truly understand things before trying them, you'll miss out on a lot.

>>42892027
My elbows have always been the healthiest joint in my body unless I try to specifically do straight bar overhead tricep work. "Elbow issues" does not even remotely describe my problem. "Elbow issues" means your elbows kinda ache when you press or do tricep extensions. I experience very obvious "this is going to cause an injury" pain on specific exercises and I avoid them. I can do 12-15 sets of cable pushdowns a week pretty much to failure and experience no elbow issues at all.

>>42892096
sounds like you've got it all figured out
enjoy your healthy elbows

>>42892115
I don't understand how you can continue to be sarcastic and superior when your only basis is an anecdote about something you did once when your elbows kinda hurt. Hamstring co-contraction is seriously well documented, literature-wise, bicep/tricep co-contraction doesn't even come up with a result in google. Your only logical argument so far has been a literal strawman.

>>42892138
because i'm sick of all these fucking autistic retards on /shit/ness.
instead of researching shit till you see blue, you could make 1 second of effort and just try it out in your next workout.
if it works, great. if it doesn't, you lost nothing.
fuck.

>>42892170
I might the next time I have a reason to do the exercises but that doesn't mean the correct way to go about defending your advice is with bad science. I think the same exact thing every time some retard in qtddtot asks someone for a scientific study that specifically says bench trains chest, but if someone asks you why something worked and your honest answer is "idk but it totally worked this 1 time", that's not entirely unreasonable. Technical cues are rarely logically worded.

>>42891486
How do you not think its cute

And you call US autistic

>>42892382
Reminds me of this
https://youtu.be/ImhfIv5NSqY

>>42892240
>defending your advice
do you not see how fucking arrogant and retarded this is?
I just wanted to help you, and you're going on about defending my advice.
You don't even pay me...

I'm not starting a daily thread preaching people should do something, and then not backing it up.
Here's how this whole conversation would've went in non-autismo land:
>bla bla bla elbow pain bla overhead
>>hey, do you engage or biceps?
>dunno what that means
>>consciously making them contract a bit during the movement
>ah, no, i don't do that
>>give it a try, it worked for me
>okay, will do next time, thanks

George seegar

George seegar

George see

Is the tranny dead yet?

>>42889697
Why should I?

>>42889404
This was me when I started 6 months ago

Can now run a 9:30min 2.4k :))

Rest in peace all squat progress though

>>42892695
I think you should drink more, personally.

And drive more often. Really put the pedal down in your civic or whatever you drive.

>>42892741
>civic
A classic projection really lol

>>42892628
>changing the wording of your first post to virtue signal about arrogance
Nice move.

Here's how the conversation actually would have went in non autismo land:
>do you even engage your biceps buddy?
>what, that sounds retarded, there's no way there's a reasonable explanation for that
And here instead of doubling down on your statement and desperately trying to find something scientific sounding to explain it, which only works on someone who is both stupid and autistic, you simply say:
>actually I have no idea, but try it as a training cue and see what happens, it worked for me
>ok sure friend
But you decided to get angry and offended that someone would have the audacity to question your random 1 line post on a fitness board known for being full of retards, and went for this:
>(in an angry, condescending tone) I believe I am right because of <scientific reason> and you are a fucking retard for questioning my authority and because you did so now your joints will hurt forever
And now nobody gives a fuck about your opinion any more because 2 seconds in google shows <scientific reason> is not relevant to the elbow no matter how hard you double down on it.

I hope you realise the fact that we're both writing walls of text about this makes us both very autistic.

How many grams of rice do you eat in one meal?

>>42892844
>virtue signal
stopped reading here

nice meme

>>42892874
cooked or uncooked you fucking turd

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IM GONNA KILL YOU ALL

>>42892874
I eat two cups of uncooked rice usually with ground beef or chicken or trout

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>>42892950
>trout

bluepilled

>>42892932

uncooked

>>42892995
I usually have a cup

>>42892995
oh right you asked for grams lol

like 185ish grams

>>42892991
>mfw a Seattle cuck could only find shitty disgusting salmon to eat

Oh how your life must suck

>>42893031

das a lot of rice mane

>>42893031
Uh that would be 180 actually
>>42893037
No it literally isn't I eat twice that!

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How have you guys been progressing lately?

Feeling good about weight on your lifts?

>>42893051
No I haven't I've been badly injured

Well I think my bench is going well however

>>42893037
its only like 700ish calories

its a good portion for a MAN


>>42893034
redpilled fish is haddock

>>42893074
No it's a good potion for a little boy

I eat twice the rice you eat because I am a massive man and you are a twig armed boy

>>42892905
Used it correctly, sorry buddy.

>>42893081
Are you... Are you seriously going to have a pissing contest over the amount of rice you eat in one sitting? Jesus Christ man.

>>42893081
Sean confirmed gook

how is ben pollack totalling less than Haack even with the roids

3x week bench press routine for 150kg bench presser?

I feel like Nuckols might be go to

>>42893175
does your friend bench 150

>>42893183

I got friends that bench 250, but this one is transitioning from bodybuilding to strenght training and he has no idea about how to program

he just did 5x5 for many years and ended with 150 bench press

>>42893050
Post gut

Anyone here doing strength training along with pl?
What should i be doing? Right now i just have farmers walks in my program.

>>42893196
just tell him to do TM lmao

>>42886804
feeling some lower back pain lads

tempted to take a week off and I am in the middle of c6w cycle
should I push through the pain and risk snap city or take a week off, maybe do some calisthenics/do upper body only in the meanwhile and then reset my candito cycle?
I dont want to lose my leg gains ;_;

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>>42893222

>>42893244
never push in a situation like this

Has anyone ever had to arch less on their bench-setup because it actually started beating up mid to lower back?
I can feel that my back is taking a beating more and more and I think the most considerate option here would be to simply arch less.

>>42893277
what should I do to not make my week completely unproductive/not lose strength? is it safe to do a few sets with like 50-60% for hypertrophy at least?

>>42893317
if that feels fine then do that, dont go to failure though

>>42893333
thanks lad

& checked

>>42892874
Idk in grams but it's about a cup for me

>>42893021
>>42893031
>>42893074
wut a cup of uncooked rice turns into like 400kcal for me

>>42893384
I have no motivation and energy to go to gym tonight please help me guys to get there. I'm relapsing into my old habits.

>>42893491
didnt want to reply, but have a (you) I guess, you'll be a happier person. Something I will never be. I just want to die I'm a failure.

INSURANCE IS TOOOOOOOOO MUCH
REEEEEEEEEEEEEE

>>42893566
just don't take one lol

Posting proper music

https://www.youtube.com/watch?v=cPI7VNsN2K0

>>42893773

https://www.youtube.com/watch?v=aJBu5tc_HcA

posting proper not nigger music

Guess I'll be the one to post good music
https://youtu.be/7ge5BoOOhCo

>>42893838

https://www.youtube.com/watch?v=EvzjuN6tWzE

keep on tryin

>>42893244
describe your lower back pain

area, intensity, does it move anywhere, does anything make it feel better/worse

Its so funny when my cat sits in an egg shape lol

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

>>42893909

It's*

>>42893838

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

>>42893315
Noone, ever? Can't believe I'm the only one that arching in the bench does strain the back a lot ...

>>42894122
>>42894122
>>42894122
fresh new bread

>>42894105
what do you mean with ''straining the back''. Erectors? Discs?

>>42888888
the power of the retard

>>42894047
That's a weird song

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panzer, fat Retard, Dino

Please take note

A real mans portion (2 cups rice uncooked )

>namefagging
sigh

>>42888678
you can build your strength back up when you get lean, it's worth it