Without you losers, the rest of us wouldn't shine so bright in comparison.post videos of your lifts>programs, stretching, bands, lift tutorialshttps://pastebin.com/V84Y0J9Y>tripfag numbershttps://pastebin.com/nMsfR4Jj>conjugate pastebinhttps://pastebin.com/hVpZANaT
>>66759944THREADLY, RELEVANT, and HIGH QUALITY REMINDER for you unlifting ANON CHODEs to post body/lifts and get a trip. Tripping is the only way anyone will believe anything you have to say about anything. And only if you demonstrate at least one of the following:>A squat in excess of both 2.5 times bodyweight AND 500 lbs>A deadlift in excess of both 2.5 time bodyweight AND 500 lbs>A bench press in excess of both 1.5 times bodyweight AND 350 lbs>A The Press in excess of-LOLjk this is a powerlifting thread no one cares about your irrelevant accessory lift desu>A front squat equal to or greater than LMAO4PLAET and 1.75x bodyweight>A body that /fit/ won't roundly criticize (good fucking luck)If you can't manage at least one of these, shut the fuck up, go to the gym, and try harder
>>66759945OFFICIAL, AND CLEARLY ON-TOPIC, /PLG/ RULES (no bitching!):1.) Do not talk about cutting2.) Do NOT talk about cutting3.) An adult male is >200 lbs, and this is an 18+ board4.) LOLfedders get out5.) Every fed is a LOLfed6.) There are no real rules about lifting (except that s*mo is ghey), half-rep all you like7.) There are no real rules about judging either, enjoy your R E D L I G H T S8.) You must have vids to prove your lifts9.) POST LIFTS or GTFO – The choice is yours.10.) EAT MOAR – It is never enough11.) Your program is shit, no exceptions12.) Powerlifting is not a sport.13.) Pulling s*mo is an admission of fundamental weakness, ontological incompetence, and likely fatherlessness14.) FIGGY is not a fraud15.) FIGGY is not a felon16.) FIGGY IS NOT A JEW17.) Grow a beard18.) Phoneposters get The Rope.19.) Everyone stronger than you is on sterons. Everyone weaker than you isn’t trying hard enough.20.) Try harder21.) You must squat >2.67 times bodyweight to bully FIGGY
>>66759944What does the picture mean
>>66759944FAT FUCK GENERAL
>>66759951UPDATED LIST OF PLG APPROVED ACRONYMs (Arcane CipheRs Of Never Yielding Muscularity). Post, but don't spam, in every thread.>GDE (Genetic Dead End)Exercise low-responder. High injury rate, no sports background, weak willed.>SUMO (SUbhuman MOron)Too stupid and/or genetically deficient to just bend over and pick something up. Copes through a combination of clowning half reps and eating butt.>UFO (Under Fed Organism)Adult human male weighing less than 200 lbs. Throw food at them until the problem is remedied.>VOLEM (Voluntary Evermediate)Late beginner, early intermediate. Panics when the bar gets heavy. Program hops, works on technique, or sabotages recovery as an excuse to not progress.>BONER (Bench Only No Effort Retard)Wants to have the admiration and ego of someone who lifts, but doesn't want to get the squat or deadlift of someone who actually lifts. Copes with a combination of bench press and autism.>LARPER - Lamely Accessorizing Retard, Performance Essentially RubbishWants to be a powerlifter without actually lifting or trying hard. Buys $800 in clothes and accessories to dress the part. Stuck at a 400 kg total. Widely loathed.>FAGIT (Freakishly Adept Genetically, Incredible Total)Strong from birth, never had to work for it. Still works at it, just to ULTRA MOG GDEs even harder. Hated by everyone, but they can't really do anything about it.>JANITOR (Just ANother Ineffectual Twig, Obviously Retarded)Complete assclown and permanent virgin.>TCHAD (Tries Consistently Hard All Day)The Isleys, MAs, and other guys with average genes who actually like competing and getting stronger.>TWIT (Third World Idjit Tard)Italian.
>>66759953>>66759955A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A A
i have a 32 inch vertical but i am still a GDE
>>66759944Just in case anyone missed it last thread, FIGGY Axle Pressed 225 lbs (and also lmao2pl8) as the culmination of his years long arc to permanently BTFO all lardhoisters on this board desu. He has nothing left of any particular consequence to lift. Now all that's left for FIGGY is A T H L E T I C A L SUCCESS fampai. For real this time.
>>66759993Why must you call your push jerks "presses"?
>>66759953figgy thinks the ability to quickly recruit muscle fibers is important for very slow S/B/D attempts
Also lads. When is figgy gonna stop talking about being an ATHUHLETE without doing sports? He's basically a cringefitter right about now.
>>66759944LAST TIME ON PEE ELL GEE: >>66750769>>66750816 Anon isn't ready to TRY HARD>>66750918 Anon recaps the previous thread>>66750938 Isley does deadlifts, still hasn't lerned>>66750999 CHECK'EM>>66751075 Franklin lives in delusion>>66752286 Roidaroo fails to lock out half repped deadlifts>>66752335 Low Tier Waifuist half reps bench press>>66752574 The Italian memelifts>>66754263 FIGGY Axle Clean and Presses 225 lbs (and also 2plaet). In case you missed itFIGGY's entrance doesn't cause the thread to go to shit, because it was already total shit>>66754587 Anon double overhand deadlifts LMAO4PLAET but it's on a gimmick bar so it doesn't count>>66754937 SASQUATCH fell to the Equipped Side>>66755590 Cell blogposts>>66755811 SASQUATCH ties his dainty woman hands to the bar in order to deadlift>>66756219 Waffleboomer bench presses bodyweight >>66756291 And some doubles>>66757573 Upside-downie holds weight
>>66760054Listen, FIGGY is not the UNGA-BUNGA caveman RETARD that named Strongmans lifts. He's just the SAVVY A T H L E T E that SMARTLY EXPLOITS Strongmans retardation for his shitposting benefit. REMINDER: 90% of A T H L E T I C I S M is mental. The other half is physical desu
Learning sumo. How fucked is my positioning? I tried doing an amrep set to see how it felt. Felt good but i feel like i dont have the hip mobility to do this properly - especially if i try to go wide
Why did Isley delete his crossshit post?
>>66760393he was informed that figgy is an actual rugby player
>>66760165Open your hips moreTry actively twizting your feet into the ground (outwards)Get tighter on setup
>first comp i did was 3 years ago>Added 55kg to my bench>Added 30kg to my deadliftIts fucking over
>>66760019>Do you really need deadlift socks? I just use regular long socks, about knee length but I lift shit weights and dunno if they'll be enough once weight gets heavier.I just meant some long socks to deadlift in.
I'm going for max bench on monday, could I get away with doing 3-6 sets of pec isolations today or is that not enough time to recover?
Any suggestions for t-shirts preferably with Chinese cartoons on them?
>>66760879I can't tell if this is a troll post or not. Louie says 48 hrs recovery prior to ME from DE/RE iirc so you should be fine. Just be careful if you haven't done this movement recently, DOMS is annoying to deal with if you're trying to max
>>66758879>>66759430I usually feel fully rested after the weekend but it could depend a lot on your sleep and diet in that time.
>>66760127teach me how to use a suit
>>66760127IsleyWhen you were competing raw, what was your best bench?I noticed you and me had very similar ratios between lifts but lately my bench skyrocketed compared to squat and deadIm also 6'2 with ape armshttps://streamable.com/feidsa
>>66759944Why hasn’t 9er been posting lifts? Is he injured?
>>66761345I bet the guy who was recording the big guy at the gym lifting weekly finally got made.
>>66759944PLG - How old were you when you grew out of conjugate?
>>66761201>teach me how to use a suitKinda hard not irl but the basics are:Try a heavy single and then rep sets of 2-5While trying to get deeper and lower (by sitting into where it hurts).Good luck.Deadlift suit is easy. Just put it on, take a big breath and try grab bar.>>66761239Fugg I forgot what my bist comp binch is. Maybe 152.5kg?
>>66761079>Louie saysFuck off fat retard 3
>>66761511HmmI did gym 150 yesterday>>66761239 here altough its not "legal" benchBut im amazed how much and fast my bench progresses by just eating food and blasting heavy jm press lately.Also some technique changes.But my deadlift stalled haard latelyTechnique went to shit and 260 seems very hard to do.Im going back to squats, get stronger legshttps://streamable.com/j9kc95
>>66759944Sun:Bench 5x5Press 3x8LTE 3x10-12Mon:Squat 5x5Power Clean 5x3Chin-ups 3x10Back Extension 3x10Wed:Bench 5x1Press 3-5RMDips 3x15Fri:Squat 5RMDL 5RMPendlay Row 3x10AbsWhat am I missing bros? >inb4 do a le real program!
evens: light breakfastodds: fast all daydoubles: add cardiotriples: add dry fasting
>>66761790Dry fast, break it with piss
>>66761804no digits, no do
>>66761709>JM pressi have no idea how to do this, its harder than a snatch
>>66761774That's just one of the many versions of TM. Should be good as is.
who are some elite sumo pullers that setup at the top and then just squat down and pull?
https://twitter.com/BenRice_PLG/status/1524157284825264133Ben Rice is a twitch streamer now?
how's this for an early intermediate conjumeme program? that's from wsb instaand i want to change ME movements to something like ME lower: Squat, Deadlift, SSB squat, Block deadlift ME upper: Bench, CG bench, Ohp, Floor press
>>66762361whoops wrong pic
>>66762361>>66762373>early intermediateKeep in mind a westside "beginner" can bench 500 lbshttps://www.westside-barbell.com/blogs/the-blog/advanced-system-for-beginners>We saw George bench in Columbus for 2 years and make zero progress. He was stalled at 475 during this time. We convinced him to join us. Like most beginners, his bench form was terrible. It took a couple of years to correct it, both with technique and exercisesand with that being saidhttps://www.westside-barbell.com/blogs/the-blog/wsbb-blog-beginning-a-conjugate-program-in-2021>Given the fact that we are dealing with a beginner lifter, the use of bands and chains would be extremely limited until the lifter gains strength, muscle, and experience. Due to this, dynamic effort days become more like a volume day.>Just as DE lower is used as a lower body volume day, DE upper is used as an upper body volume day for the beginner lifter. We recommend three week waves of 5 x 5 each week, starting with 75% bar weight the first week. The next week you will add ten pounds, then the third week you will add another 10lbs onto that. Then, you will begin your next three week wave using the weight you pressed during the previous waves second week. It is a very simple approach to DE upper, however this approach will build muscle and pressing strength rapidly.
>>66762394>Matt Smith came to Westside with a meager 1800 total.:(
>>66762361In BoM he says a beginner has a 300 lb squat when talking about DEL iirc
>>66762486my 5rm squat is 280lb right now
spot the flaw
>squat is 1.7x my bench press
>>66762261i know of only onehttps://youtu.be/5qqAw3UkDFg?t=249
>>66762794That's the opposite of what I meant. He's doing the hip hinge thing that almost all sumo pullers do. I'm talking about standing upright, squatting down till you grip the bar and pulling. without readjusting hips like this
>recovery has been so bad this week that I straight up quit my squat workout after 2 sets and went homeI'm just gonna eat and lay on the couch all day today and tomorrow. Hopefully Monday isn't a shitshow, but I'll start an impromptu deload week just in case.
>>66760127>lifts drop>starts looking jackedWhat happened?
@figgy I’d blow your ass up on the rugby field, your ass wouldn’t be getting back up@isley I see you still haven’t made any progress in the last five years , maybe consider quitting
>>66761774>no curls>low upper body volume in generalEnjoy your powersharter fizeek
>>66762812sorry, i misunderstood but his setup is different from others - he starts the lift from a deep squat, like how strongmen often do but sumo
>>66762261Wierzbicki does it
>>66762576pad is north of the j cups
>>66763177>>66763192thanks, looks like a better version of my pulls. i dont feel like i can get good enough brace or tightness in general if i inhale while im bent over
been doing SS for a while nowsquat 125kgbench 85kgdeadlift 160kgpress 55kgWhat do with these numbers? Squat volume is killing me but everything else still goes up.Switch to drop sets instead of straight sets?
>>66760131>gimmick barTexas deadlift bars arent an actual gimmick, r-right? Or could it be that i, anon dyel, dohmog the figgle??
>>66763319Switch to light Squats on Wednesday.
>>66763319Advance Novice. >>66763464This.>>66762879>powerlifting general>haha fat powershitter physiqueWe’re freaks.
>>66763662>Advance Novicewhich one is that?
>>66763754>Squat volume is killing me but everything else still goes up.Check out the Advance Novice section in PPST, you would benefit from it. You could also start doing squats on M/F with 1x5 top set, then 2x5 back-offs.
>>66763790>>66763662>>66763464in fact I came here to ask this exact question: this last week was heavy and the last rep on everything felt hard, almost failed thanks, I'll try to get the last gain drops on SS with those templates before switching to TM or something like that>mfw I want to reach the 2 plate on SS
>>66762879If you can't get jacked on 5x5 bench and press you're ngmi
>>66763922if you get injured and overtrained from going above that, you are actually NGMI
>>66759975box jump is not vertical measurement
>>66763790trip on anobbert
>>66761511>Just put it on, take a big breath and try grab bar.yeah, this is the part that's absolutely impossible for me
well it's official, im an intermediate now
>>66765292FIGGY's vertical leap is 26'' and he doesn't powerlifting, he A T H L E T I C S desu
>>66765414>source: trust me broYup, Im thinking this looks like a powershitter.
>>66763835I would wait until you actually miss reps on squats before switching to advanced novice.
>>66765564assume the display position, ripcel
>>66762879You’ll understand when the weight goes up newbitch.
>>66766009>rip is the only one who does 5x5yikes
Frens, the area middle schools just had their year-end wrestling tournament. And their coaches may never recover from the mogging.I only entered two wrestlers on the varsity side. They were beginners a month ago. Today they each went 3-0 to win first place. And one of them was a 7th grader!That's not the end of it. There were also two kids I coach at club. One, the heavyweight I roll with regularly. The other, a smol lad who runs up mountains with me. Both went 2-0 to take 1st.No Weems Trained™ wrestler tasted defeat today. All told, the lads went 10-0 and won 4 titles. /plg/bros, it feels good.
Why is it so hard to find a powerlifting program that accounts for the fact that the Bench Press requires more volume than the Squat because the Squat and Deadlift have a spillover on each other but the Chest does not benefit from S/D/P?
>>66766184It’s not. Boomers = TM, 5/3/1Zoomers = conjugate, gzcl
>>66766184Just run Juggernaut or 5/3/1 and tweak your accessory work as needed
>>66766341>goes over 90% once every 4 months Shut ur butt.
bros,,,,,, there was a happening near me. why are glowies like this?
>>66766429Get busy tryin hard or get busy dying.
>>66766397>no it wasn't a low iq unhinged /pol/tard it was....le glowies!!!!
>listening to black metal and a south african ranting preacher at the same timegreat combo desu
>>66766429>exerting more energy makes you lazier than exerting less energy
>>66766341Both terrible programs.>>66766310GZCL treats the SBD as separate lifts, doesn`t account at all for the spillovers between S and D.
>>66766576>>66766310And of course, Texas Method have three times more Knee Flexion than Shoulder abduction. This is how people end up with a 90kg bench and 220kg Squat.
>>66766576>>66766586damn guess you’ll just have to keep crying about it then.
>>66766586>Texas Method have three times more Knee Flexion than Shoulder abductionthis could be fixed by adding volume on benchie accesories, right?
>>66766616What is the point of using a program that only works for the Squat?
>>6676661>>66766615Don’t feed the trolls.
>>66766570low volume high intensity requires zero willpower, why do you think all the oreo addicts on this board do conjugate?
>>66766778>why do you think all the oreo addicts on this board do conjugate?because they're retarded and fell for a literal shill
>its another conjugate is a shit program episodekek. ima keep getting deez gainz
>>66766803is it true that conjugate is only for advanced lifters?
>>66766823conjugate is a mindset
>>66766823Use google you retarded femoid.Yes
>>66766803I'm just glad you're not posting stupid azns
>>66766823No not really, people also say that it's for geared lifters that do a fuck ton of sterois, all lies
>>66766823Yes. (He) is an advance lifter but keep in mind he bases his entire personality around the method (it’s not a program it’s a le method!)Truth is everything works.
>>66759951You clearly have a complicated relationship with your father.
>>66766823anyone can do conjugate. you just need to figure out exercises selection and appropriate accessory volume. ive done conjugate programming as long as i can remember
>WAWTT pic related sheikothen because i'm good100 reps triceps100 reps face pulls100 reps band pull apartsthen 100 reps grippersled drags through grassy fieldi actually understand all the wsbb stuff now. and i think i can manage it into other programs, at least the thought processes, as my current training is going brilliantly. instead of doing medial delts i did ohp and instead of db bench i did decline db bench. getting out of plane to train the weak points and it will pay off
>>66766974realising now i did 4x3 instead of 4x2 as well
>>66766803>do a heavy single>do real training after that>get stronger>it was the heavy single guys
>>66766974>>66766985hey you work with metal right? is it safe to use a brass wire brush on a zinc coat bar or will it scratch it?
>>66766876Disclaimer: 9 can't remember a time when he was below 5/4/6
>he reads through every post to make sure no one badmouthed his weightlifting program
>>66766974taking parts that work for you is always a good idea
>>66766876Hey, today i had a dream i was talking to alphadestiny and i was showing him your lifts, i wished i was joking but i'm not. I need to spend less time here
>>66766974>i actually understand all the wsbb stuff now.based, i also recently started to understand it properly
>Russ squatting 320 even after he was supposedly snapped upNoribros…. I don’t feel so good… https://www.instagram.com/reel/CdjV7ZSgVbe/?igshid=YmMyMTA2M2Y=
>wears hat/headband bc of receding hairline >turbo manletat least he's strong and has a hot gf
>>66766876what do you think about this >>66762361
>>66767069might scratch the zinc coat off if you're on about those black coated ones. depends how good a coating it is. try it on the outside near the sleeves or use i think they're nylon wire brushes>>66767109yeah there's a real sort of awakening happening atm. like i'm realising i did do out of plane benching but didn't push it hard enough - decline db bench and ohp are probably the two accessory movements i should have been doing instead of incline dbs. it's closer to my normal bench.q tho: reading BoM it says that fo rsquat 12x2 should be straight weight, if using chains should be 8x2 and if using bands should be down to like 6x2. were we killing ourselves doing 10x2 with bands?>>66767154yep. even the wamup stuff - gettibg louie'd and doing sled drags or GHRs etc. sled drags hit my exact weak point and GHRs hiut the second weak point. if i just keep this up i'll get proper lifts this year. honestly hoping for a 130-140 bench at the end of this 16 week program (starting wk8 monday)
>>66766974>i actually understand all the wsbb stuff nowwhat do you mean by that
>>66767225>lack of gpp>improper volume balancing. too much in main workouts>speed work >me wasn't appropriate>exercise selectioni think it can be put really plainly by some quote somewhere of find your weakness and hammer it. i never really got that right on kingjugate but when i go back to it i'll defo be hitting them. on sheiko atm i'm hammering them and i see what they are
>>66762361>>66767209there's nothing wrong with that outline if it hits what you need and do the movements correctly>>66767224>were we killing ourselves doing 10x2 with bands?possibly. keep in mind that percentages are a good start point, but cant account for everything like sleeping 5 hours a night for a full week while working a physical job. you can really use any rep scheme you want if you align it to that training sessions goals, just tailor the weights. ig. more form practice, use like 12x3, but 45% and light bands. >>66767259>much in main workoutsyeah, you were doing like 3 ME workouts a week at one point weren't you?
>intermediate lifter>couple of meets went okay>first place in my gym meet>tired of doing squat, bench, deadlift>tired of doing 3x5, 5x5, etc.>conjugate constantly shilled here>decide to try conjugate for more variation and fun assistance>run it for 14 weeks in off-season>detrain squat and deadlift by 15/20 lbs respectively>bench stays the samefuck your memes. lack of specificity and frequency is a real thing
>>66767300>band workyeah i just think i was going too heavy. dtate has a story where they all used 315 for speed work then kenny or someone dropped it to 225 then suddenly started making PRs.>main workoutsyeah on lower de i would often work up. i think the bigger issue is my 4 main workouts were like mian movement the like 8 accessories. i remember posting my sunday upper wo's here and everyone ragged on them>>66767320run a random program that's 'easy' and watch you realize those gains.as panora says, you don't get weaker, you just get more fatigued
>>66767259Damn ok, got it. Anything specific that you did to find your weaknesses? I imagine it's highly individual
>>66763351He does have a point that deadlift bars are thinner than powerbars so you get slightly better grip on them.
for a caveat in general re sheiko thoi think his stuff after meeting with louie is much different and honestly brilliant. them two were much more aligned than people give them credit for. sheiko is conjugate in a way>>66767344not really, i just ran sheiko to the tee and realized that certain exercises were hitting areas that i was then really feeling in compounds. so for me: >benchi thought upper chest was the issue cause ity felt like it. tried decline work cause sheiko and bingo that's it. shoulders still need brought up but decline bench is a key there.>squatweakness is up near the top. back and glutes, same as deadlift>deadliftdid hyperextensions and realized they were hitting my lower glutes. then did low rack pulls and it was so weak but that same group. hey presto, it wasn't the hamstring about the knee but the hamstring about the glute was the issue
>>66767320That's the best part about the program though for shills. If it doesn't work for you (non-equipped lifter, natty, etc) you can simply say that you didn't do the program correctly. A) DE twice a week>You should have been doing REB) RE>You should have been doing DEetc.
>>66767300John haack struggling to press 2pl8 for 5https://instagram.com/stories/bilbo_swaggins181/2838252835563826252?igshid=MDJmNzVkMjY=He benches 600lbs but you always say benching increases ohp. Shouldn't 2pl8 be a joke weight to him and be able to rep 3pl8 like you
Finally pulled my head out of my ass and started eating Midnight snackCooked can of beans250 g smoked scamorzaMost of a tub of ice creamBone up the teeth>>66767320What has been working for me is running schizogate year round EXCEPT small periods when I focus on one lift. So for example recently bench went up 20 kg over a couple weeks and squat 15 kg over a month or something, but that was just specificitying and carrying over form other movements that wemt up steadily
>>66767377Ok appreciate it. I've been wanting to do this bringing up weaknesses but i dont even know where to begin, i'll start looking this up and trying to see where i fail in my lifts
>>66767409this nigga eating beans
>>66767403you really cant figure this out based on his recent post? he's not benching 600lbs right now eitherthe other issue is he's fighting against his own mobility in that position. same issue i was having last week>>66767343>to heavyits like people doing 90% for 5s on their volume day
>>66767453very tempted to just do texas method and drive a 5rm up desu but i'm just back in lvoe with squats and reckon i could do 180x5 if i went in for do or die. when my suit and shirt arrive things will get funky
>>66767379there is no program, its just do whatever you want as long as you think the bald guy with the axe tattoo was le based
>>66767409>supporting ben and jerriesCmon senpai
>>66767482>tempted to just do texas method and drive a 5rmfor what purpose is what i always ask when thinking of goals? i guess its fine to do, but i kind of find chasing goals like that kind of pointless since its like a useless stat. its painful to explain powerlifting already, do you really want to try and explain theoretical maxes and why your 5rm means you basically squat 600lbs? i don't. its fine if its like a goal for like a strongman event, but thats pretty niche.
>>66765594>>66766503the book specifically mentioned to not do that, "make the change because you made it and not because you were forced to make it"
Cleaned the 215 keg again, this time got an almost acceptable 3 cleans to the chest. 120 in comp is gonna be nothin. Also got my first try at a truck push, which im pretty sure is an event at my comp. Truck was about 7000lbs, did 6 50ft pushes, trying out different shoes/belt/etc. On the downhill i averaged 11sec, the uphill about 21sec. No clue what ill actually be pushing in comp tho
>>66767530purely from a driving weight pov. i'm very hit or miss with 1rms but i can grind rep maxes on squat out so i think it'd be interesting. it'd probably be like 180x5 but 195x1 discrepancy. also i think there would still be substantial adaption to my 1rm. but this is all equipped talk so who knows desu
>>66767506Every once in a rarely, the frozen hebrew is too good>>66767563The trick is to do rep maxes but with more weight and only one rep :)
>>66767563>i can grind rep maxes on squathave you fixed your form yet, or are you still grinding out those goodmorning squats?>180x5 but 195x1 discrepancy. pretty low honestly>>66767578>maxes but with more weight and only one rep :)eggsactly
>>66767597i'm considering it fixed https://youtube.com/shorts/vuHsNAxgf-U?feature=share>lowit's been on the back burner while i push bench desu. even dl's just toddling along
>>66767532Which book? In PPST 3rd ed it says you can switch to advanced novice once you've gone through a backoff period, but no further specifics.
>>66767578>only one rep :)suit season is soon, i am making the home gym fully proper for it
>>66767628Do I have to buy a full suit and a chest diaper to mog you there too now
>>66767612yeah, that looked pretty good>back burner while i push benchthats the best time to target technique and form issues
>>66767530I’m not even gonna ask how you feel about lower rpe work…
>>66767743>post talking about training goals>but wat bout lower RPE training?nothing to do with what i was talking about in that post anon
>>66767851Explain what? That quote is not from PPST
>>66767816I think I was missing the point of the post you were replying to. I thought he was suggesting he could drive 5 rep strength as a means to progress his 1rm (and/or e1rm) but I think he was just talking about chasing a 5RM for no discernible reason. I’m too RTS-pilled for my own good.
>>66767910But driving up 5RM should drive up 1RM anyway.
Two questions:1) Are squats enough to get big legs? I do conventional high bar and SSB as a variation. Should i be doing lunges or leg extensions for bigger legs? I can squat 3 reds on each side for 2 easy at 87 kg so I’m like mildly strong.2) I’m 23 and have been lifting for like 4 years but only 6-8 months PL focused (sheiko gold, love you blobby) but only have a 1235 lb total (mock meet). Will I ever put up more than an 1800 total or what is the point that I can say I will never put up more than a 2000 total because my genetics? I know a telltale sign js being good at sports when you’re young but I’m pretty sure D1 ski racing doesn’t count lol
>>66767993If you wanna grow big legs for bodybuilding reasons you have to do leg extensions at the very least to hit rec fem but if you just wanna get big legs to squat more then just squat more
>>66767993>Will I ever put up more than an 1800 totalHow tall are you and how fat are you willing to get?
>>66767993>what dothings like lunges and step ups are fine, machines such as leg press are good to. yates didn't do much compounds as the famous example that machine lower works. you should already be hitting legs hard enough with your current program to not need more compounds or strenuous movements.>because my genetics?no, because you are already coping before you even started
>>66767614>>66767851>>66767904>In other words, do your first workout with triples because you planned on doing so rather than because you failed your 5RM... Reaching absolute failure on an exercise like the squat is a tremendously raxing event, and makes recovery for the next week very difficult.From TM chapter but this applies to novices. It's always easier to not get stuck than it is to get unstuck. If you don't think so then show me in the book where you're supposed to miss reps before doing programming changes?
>>66768032I just want to wear shorter shorts and show off the quads. Vain but at least I’m honest. They dont look big for how much I lift imo but I’m my own worst critic so>>667680475’10” 190 lbs american units around 15-20% bodyfat (winter bulk)>>66768057Yea thats what I thought, i run sheiko so it usually has lots of volume but my quads recover fast which tells me either bot doing enough volume or I need to change a basic movement. And also I’m not coping just asking if i should lower my expectations as a natty. I will sure as hell gun for being the best but I’m like mid-tier at my powerlifting gym lol… ed coan told me i have a terrific deadlift so at least I have that
was doing cable rows after deadlifts in these breathable shorts and i just know the girl doing her dumbass cable squats got a proper whiff of my sweaty gooch feels good man
>>66767993>Are squats enough to get big legsMaybe check some of John Meadow's videos for inspiration
>>66768108>And also I’m not coping just asking if i should lower my expectations as a nattythats exactly what cope is. honestly, depends on how much you focus it, what you're willing to give up to get there, and how smart you train. 2k isn't unobtainable for 5'10.
whoever said hammer curls take the forearm out of it was right, idk why i hadnt been doing them
>>66768164Damn ty for making me realize I’m being a bitch. I wanted to hire a coach who was an elite PL guy at my gym but I’m not sure if it’ll make that much of a difference. I have to be more disciplined on food I think that’ll make a big difference
>>66768181>hammer curls take the forearm out of it????????
Is 1/2/3/4 5x6 in a single day based or retarded?
>>66768193i mentioned the other day that i felt curls mostly in my forearms and someone said they do hammer curls cause you feel it more in the bicep ie it takes the forearm out of it
>>66768211Arent hammer curls a curl variation that involves more forearm? I mean that's why they are generally recommended. That's certainly the case for me
>>66768191>a coach who was an elite PL guy at my gymif gold is still working for you, id stick with it till you stall. a coach doesn't necessarily help, but its leagues better to have one in the gym you go to then online. the feedback is good too if you don't know what to look for or how to program for a weak point. assuming your new to plg?>disciplined on food Ibig part is nutrition and recovery. its meaningless to lift if you eat like 75g of protein a day and sleep 5 hours a night.
>>66767674if you're willing to risk being out mogged, it's up to you mwhahahaha>>66767676yeah everythings ticking along nicely. stance is dialled in etc,
>>66768272i don't think you'll win in squats since you have problems rebounding at parallel. you have a wider bench grip, so the shirt should give you way more. deadlift is deadlift. suit doesn't really help
>>66768266Kinda new to plg, ive asked questions here before and got answers from bobby. Also I’m a doctorate student so sometimes sleep does not work but some weeks i literally work for like 10 hours total so it’s push or pull. As for feedback ive been pretty good with training out weak points as I see them, but i still feel like I could train smarter.Any advice with getting the deadlifts off the ground? I pull with a lot of back vs pushing into the ground, so ive been doing deficits off like a 1-2in deficit and thats been helping so far. Anything else I can do like bands, chains, or stuff for hamstring strength?
>>66768086>From TM chapter but this applies to novicesWell... no. Overreaching as a novice causes less damage than as an intermediate. The solution for a novice is a backoff period which usially takes a week or two at the most, intermediates can get buried -and often do- if overreaching on TM.>show me in the book where you're supposed to miss reps before doing programming changesLiterally at the beginning of the Advanced Novice section, "once a backoff period becomes necessary" and backoff periods are implemented after missing reps, not before.
I need guidance bros. Posting here is like a huge motivator to lift. But the semester is over so I can't go to my uni gym. I don't have a job right now so I need your advice, should I get a part time or a full time? And should I get a physical job like working in a plant nursery or a lazy one like pizza delivery.
>>66768325>rebounding at parallelthis is where a suit stops you
>>66768392>>66768403Pizza delivery is good for squats, but terrible for bench and deadlift.
>>66768333>getting the deadlifts off the ground?post a video. could be form, could be you need more leg drive>can do like bands, chains, or stuff for hamstring strength?hamstring strength doesn't necessarily help of the ground. all those are better for issues at the top. heavy leg press seems to be the easiest way to develop enough leg drive to blast off the ground.>>66768464i know, but you seem to have issues feeling where to turn around. it'll be the same problem, you'll only be using heavier weights
>>66768403keep on munching, potatist!>>66766165>No Weems Trained™ wrestler tasted defeat today. All told, the lads went 10-0 and won 4 titlescongratulate me, dammit. this is world-historic. a dynasty in the making. you can say you were there
>>66768611grats weems. try not to be too hard on them when they lose
Snatches and cleans as volume work on Conjugate, good idea or bad idea?
>>66768611congratz uncle weems
>>66768587I dont have any recent vids, will post tomorrow. I dont have much leg drive I know on deads so maybe I’ll work on leg press. Havent done that for years.
>>66768648>>66768627see ppl? it's not hard>try not to be too hard on them when they loseI'm pretty chill about it but I admit no copes--the ref is blind, that kid's not natty, etc. you want to get 3 points better you gotta pay the price for 3 points. that's a lot of sweat
>>66768392part-time. sounds like all work at your pay grade (and mine) is somewhat physical so don't be your own gains goblinif you're a coffee man, lift before work when it hits hardest. if you're /drugfree/ after is okayplant nursery always seemed mad comfy to me desu
>>66768772Dude it's not going to be a bunch of strangers online that are going to know what you should do with your life. Just think about it because i got no answer for you homie
>>66768741based bremerton poster
>WAWTTSSB high box - 332/357/x382kgSSB high box x4s - Beltless 132/182/232kg, belt 282/332kgLarsen block - 170/220/255/270kgWide grip w/ black band - x5 170/190/200kg, x3 228kgDOH deadlift - x250/250/x250/x255kg100 rep protocol>LTvarious wave shit>FTris felt better than i thought thry were going to. cramped on 270kg Block Larsen and put the foot down sadly
>>66768587>issues feeling where to turn arounwe'll seem to see if the memes pay off or not. on my end desu
>>667687291. Go to archive2. Locate "worm holocaust"3. Follow the protocol4. Post webm of your lifts 5. Re-read Weem's post and congratulate him on his wrestling team wins.
>>66768611Grats Weems. You’ll always be our favorite amateur wrestling coach.
>>66766165Good job weems ty for your service
>>66768807Plant nursery would be full time cause spring rush. How much of a gains goblin is it if I work out before work???
>>66768392You could work full time and lift in the morning. Just don't get a job that's too physical
>>66769472I will enter you
>>66769472>How much of a gains goblin is it if I work out before work???It would be more of a gains goblin to lift after work because you’ll be tired.
Is this Jim Celibate person in the room right now?
>>66769927Lifting after work is cringe. Imagine spending your energy being a wagie when you can spend it getting swole and then slack off as a wagie.
>>66769990based priority haver
I've read the deworming literature courtesy of the archive (as instructed) and have decided to follow the protocol. Does anyone know to what extent the worm holocaust effects recovery? I am running 3-day TM if that helps. My test levels are currently too low for conjugate but maybe the deworming can help
>>66770140Lol tfw someone copies my trip cause I'm not tripcoding. Feelsgudman.
>>66769990Exactly, do it before.
>>66770159>copies my trip>im not tripcodingI haven't seen an infestation this severe since that one fat guy who squats less than 4pl8 started posting
>>66770210Why you would impersonate a weakling fatty eludes me lmao.
it feels so good to have my trip be copied. I have never received an ounce of attention from another human being in my entire existence so this is really doing a lot for me guys, thanks
I feel kind of powerful knowing that all of you have to read my posts. In a way, I kind of control you. The question is, will I be a nice master or a cruel master? Time will tell - stay tuned.
Is military press necessary? Injured my shoulder can’t do that for a while.Want to try Jacked and Tan 2.0 for strength and hypertrophy
>>66770302The Press is critical for strengthening the rear part of your shoulder. If you keep benching without any Press expect to get injured fairly quickly
>>66768325Suit absolutely helps with wide stance, but I think he got regular stande
>>66770339Fml what can I do man? I am so depressed. The pain is not even directly in the shoulder it’s more on the side look on pic.Will steroid (cortisol) injections help? Any tips? Help help help
Can someone once for all explain the shoulder position while doing FARMERS WALK?Some say do mini shrugs and keep your shoulder above, other say squeeze shoulder together like during bench, other say shoulder together like bench and shoulders down like during deadlifts (both together).Tell me once for all how to position my shoulder.And my chest out or rips tucked above the abs for bracing? There is no fucking video where they explain it good. Want to hit traps
>>66770398Forgot to add the pic
>>66770373he has a very narrow stance. you'll still bottom out if you don't figure out how to reverse, it'll just be with heavier weight. a wider raw stance should cut his current depth, but i think its way weaker for him>>66770398don't press. you don't need to. doing rows tgat target the rear delt is enough.
>>66770398>>66770450dont know about that specific injury but be patient bro. i know it's hard but it will heal eventually. maximize pain-free movement, get some bands and try some rehab exercises in the mean time
>>66770428If you want to hit traps with a loaded carry activate your shoulders a bit above like you were a big fucking gorilla walking around but pull them back.Then just walk and brace with your core and your chest out while keeping your shoulders rather rigid and in line. Don't load up too much weight if you are going for active shoulder type walk.
>>66770302Do rehab with indian clubs (light ones since you can't really lift too heavy at the start) and hindu push ups, those movements really work the rotator cuff and the tricep strength in that line of motion.
My shoulders, chest, inner thighs, and inner elbows are all itchy as shit because the skin is stretching out and I'm terrified of getting a shitload of stretch marks (I already have a bunch from when I lifted a few years ago)How to I prevent my skin from turning into cottage cheese from my gainz
>>66770822Dont bulk, in fact try to stay at a lower body fat, i got them too
>>66770843fugg I've just been trying to bloatmaxx but if my skin is going to shred itself I might just have to full stop quit loading up the weights for now. I've been starting strength+curls, rows, lat pulldowns 4x a week for 3 months and Im working on my 3rd pl8 squat/dl and 2nd pl8 bench
>>66770822Do some basic af stretching (over head reaches, lunges, archer squats and side reaching with arms take cold showers as it helps with kickstarting regeneration etc of the damaged muscles, simple shit you can do.
>>66770843You only get stretch marks from rapid weight loss after rapid weight gain.
>>66770857I already do all those stretches+more for at least 4-5 minutes before I lift+warmup sets loading on a pl8 at a time to try and prevent this plus overloading muscles
>>66770852Just dont bloatmax, just stay at your weight. But even then you might get them since some have already appeared. Yeah it sucks>>66770866Lmao, no you dont, do you even have them? I bulked and worked out and i got them pretty bad all over my body. Idk where you got this from
>>66770866My stretch marks look like the kind where the collagen and stuff tears under the skin and doesnt regenerate, not the weight loss baggy skin flaps kind, meaning it looks like shit even taut and even with a pump it looks even worseI'm not this huge yet but it looks like this
>>66770874Even if I don't bloatmaxx I will probably gain another 20-30 pounds of muscle over the next year just getting up to 1/2/3/4 and beyond. Aren't there supplements I can take to prevent the skin from getting shredded like this?
>>66770882Collagen and vitamin C are probably the only ones that can have a solid benefit.
>>66770887What about the stretch mark prevention lotions pregnant women use?
>>66770894Probably not good for men as they might use hormonally affecting shit.
>>66762576>wanting to cheat by hanging your head off the bench
Deadlifts Rips tucked above the abs for optimal bracing or pressing the chest out / making proud chest before lifting the weight?First feels safer for the spine, second IDK if this method makes sense because how to brace with proud chest.But the most youtubers say proud chestHelp
>>66762306>now?>streaming for atleast 5 yearslurk moar
>>66766165It's all that SECOND HAND A T H L E T I C I T I S M desu just don't tell them about your weight class schizophrenia or they'll get second hand chromosome poisoning>>66768611And checked
>>66771262>https://www.twitch.tv/theduckr/about>Current bench press PR: i do not lift.
I don’t think 4chan makes it through this one, if it does, it’s 100% confirmed honeypot. Anyway, take care boys I enjoyed shitposting, but I’m going dark.
>>66771404dude its always been a honeypot
>>66771404You talking about that glowie psyop retard shooter?
>WAWTT3x10 OHP @ 67.5kg3x5 Bench @ 100kg2x8 CGBP @ 80kg3x8 DB Incline Bench @ 40kg+accessories>>66760127>GBR>Separatist American revolution flag
>>66771404>>66771410>>66771412>tfw the activate the NY schizo operative instead of the KY one
>>66760127>When is figgy gonna stop talking about being an ATHUHLETE without doing sports?Right. You haven't been back very long. You didn't hear about the SEKRIT A T H L E T I C A L PURSUIT that FIGGY will be WILDLY SUCCESSFUL at just as soon as the fukken post office figures out what they did with FIGGY's invite to the NHL combine desu
>adult male >wears shorts in public
>>66769472You're young, you can handle it.
>>66768611Congratulations, Weems. Honestly, I'm very happy for you. Finally you found something in life that you're really passionate about and in time you can make a living of. I like this redemption arch.
Finally received my fractional plates so back to doing Starting Strength
how do I know if the pop I felt in my belly on friday is a hernia?
I'm at 200/120/220 s/b/d 190cm tall 100kg.How many kgs to lose until I see my abs? Will 3 months cutting suffice? I'm going to the beach in August...
>>66773520just do omad every other day (eat nothing on the other days) for 3-5 weeks and you should be gooch
>>66770857>take cold showers as it helps with kickstarting regeneration etc of the damaged muscleslol
>>66773520Lanklet and no pic? That's difficult. I'm going to say <90kg
>>66771597Christ why do you talk like this
>>66759993Holy shit have you guys see this? What an athletic feat.
>>66759953black people superior
Mornin frens>TDE Bench @ 60% so prob around 145, will inc from there until bar speed dec. Prob work up to at least 10 sets, maybe 12 so I can hit each grip for 4 setsCG Larsens 6x6 (possibly, depends on how arms/shoulders feel after Bench)Some 100+ combo of different rows100 LTEsMight throw in some press pulses if shoulders are feeling alright>EPic rel got em too dry, also coffee prob some cereal after this. Rest of overpriced roast beef for lunch>LTProb moar of that metal playlist on Spotify one of you mentioned. Loved it on DE Squat day. Or Kylesa idk yet>FPretty gud. Interview seemed to go well and had tasty Texas Roadhouse steak yesterday and lots of beer with fren.
>>667744129 triples is plenty for bench, i'm already slowing down by the last 2 sets
>>66774760Thanks waffy! I may just need to play with the weight a little, 70% felt too heavy last week but 60% a bit too easy I think.
>>66774760Is there a point to do DE without bands?
>>66774860Bands when your mom needs to be spanked.Chains when your mom needs to be restrained.
>>66774412Looks disgusting. Please learn how to cook. Also buy some real plates, you lazy shit. Can't stand a guy who pollutes the world because he's too lazy to wash a dish.
>>66774860DE by itself assists with speed-strength development and training recruitment of more fast twitch muscle fibers, esp if you keep rest periods low. Speaking of bands, do you guys have any suggestions for buying them? And elbow sleeves? Think of getting a cheap pair and trying them with squats for more bicep support.
>>66774936>Can't stand a guy who pollutes the world because he's too lazy to wash a dish.Not my problem.
>>66774977Yrs, but are bands a must for that or can you do it effectively with the bar alone? I have limited equipment and wouldn't know how to set up bands nor which bands to get.
>>6677485250/55/60 +25 accomodating at the top works well for me>>66774860it should still work but it will reduce the training effect, accomodating resistance lets you use more weight by reducing the load at the start of acceleration, and it also lets you accelerate through to the end instead of mainly accelerating it on the front end>Speaking of bands, do you guys have any suggestions for buying them?westsides bands are all made in china, vulcan sells the exact same ones and if you look hard enough you might find them cheaper elsewhere>And elbow sleeves? Think of getting a cheap pair and trying them with squats for more bicep support.biceps should not be loaded while squatting anyway
>>66775082>>66774977i cannot into replies
>>66775120disgusting mass-produced self congratulatory schlock, 95 iq music
>>66775177i agree with most of these statements, but two steps from hell is a step up from most movie music, and at least it's music unlike black rap, jazz, and black and doom metal
>>66775207do you think i care? it would be more offensive to me if an obese retard liked the same music as i do
>>66775082>50/55/60 +25 accomodating at the top works well for meNice, thanks>westsides bands are all made in china, vulcan sells the exact same ones and if you look hard enough you might find them cheaper elsewhereI'll take a look, appreciate it>biceps should not be loaded while squatting anywayTrue, and I've mostly fixed this problem by adjusting bar placement and keeping reps on low bar in 1-3 range. But, on DE, sometimes I shift the bar a bit after 1st rep, so on 2nd one it's out of position, usually putting pressure on right arm and shoulder. Cueing the lat pulldown thing hard fixed that on Fri workout, but I remember Tate saying in one of his videos that wider grip + neoprene (sp?) elbows sleeves helped his bicep pain so I wanted to try them out, grip is already as wide as I can get it in my rack without smashing my fingers or putting spacers on the bar. Sorry for long post, bicep tendonitis just scares the fuck out of me and I'll do anything to help prevent it. Its fucked me up enough before to where im a hypochondriac about it.
>>66775295weak attempt at trolling, you seem like the kind of loser who would listen to self depricating music such as but not limited to: black metal, doom metal, any kind of modern popular music, and any genre containing the words "punk" or "post">>66775322>sometimes I shift the bar a bit after 1st repyou aren't supposed to do speed work on a power bar, it should all be done on an SSB. if you don't have one, i would just not do speed work for squats
thinking of doing full body fahves for old time's sake>actually to warm up boomer elbows and shoulders for squatting>rows first then bench
>>66774412Buy some dishes
>>66775207>at least it's music unlike black rap, jazz, and black and doom metal
>>66775349I still find it jarring that you don't like black metal lol>you aren't supposed to do speed work on a power bar, it should all be done on an SSB. if you don't have one, i would just not do speed work for squatsCould I do box squats?
>>66775762>I still find it jarring that you don't like black metal lolwhy>>66775762>Could I do box squats?sure, 20~25 reps of box squats would be a good workout
>>66775349that's right, i am an obese self-pitying loser, i live in my mother's basement where i snuggle under a comfortable confederate flag and masturbate to barney re-runs
>>66775207You’re larping just as hard as the kvlt black metal kids my guy>jazzBottom percentile creative spotted
>>66772945just add 5 more poundsjust add 2.5 more poundsjust add 1.25 more poundsjust add 0.625 more poundsjust add 0.3125 more poundsjust add 0.15625 more pounds
>>66775841i would argue that all of those genres are objectively not musicrap: poetry with a beatjazz: random notesblack and doom metal: it's just noise
The only music that will be scientifically and rationally considered legitimate in the coming latinogermanic ethnostate is Super Ponybeat - Discord by Eurobeat Brony.
>>66775841>>66775891>>66775954Stole this from Weems:>de gustibus non disputandum--but what is life if not a dispute over taste?
>>66775841>>66775891Aight just letting you guys know as someone who has been a performance musician for the better part of 20 years that jazz contains some of the smartest and most insanely intelligent musicians I know. If you don’t have an ear for it, it sounds like random notes (especially bebop) but I’m telling you that every note you hear is with intention and carefully played. I grew up a jazz drummer, and though I dont play strictly jazz anymore those skills translate into every other genre I’ve played in, and not to toot my own horn but I’ve gotten to play with some really famous people. You do that through auditions and you only get the part if you’re really fucking goodAlso, a lot of jazz musicians are snobs and that deters a lot of people, more or less the reason I stepped away from it
>>66775874Why switch programs if you can just do Starting Strength forever
>>66776092prove it faggot lmao
>>66776024stolen from Nietzsche
>>66776129Me as a musician or that jazz players are intelligent
>>66775891not into rap, agree ~90%less into jazz than I used to be, agree ~50%new to metal the way I'm new to anime, I only like a few bands. don't know black metal. but I think stoner/sludge is basically doom and bro, this is a Beethoven symphony-tier piece of musichttps://youtu.be/hIw7oeZKpZc
new thread >>66776273>>66776273>>66776273
>>66776235it fucking sucks, it's just fart noises with drums