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You are currently reading a thread in /fit/ - Fitness
Powerlifting general
>>37394752
Autism
>>37394752
I want to run sheiko. I really do but I'm so used to 5-6 days a week. 3 days just isn't enough, even with the '4th deadlift day'. Anyway to extend it out to at least 5 days a week?
Rate my program:
>A
Squat
Bench
Weighted Chin-Ups (Accessory)
>B
Deadlift
OHP
Pull-Ups (Accessory)
>C
Front Squat
Close-Grip Bench
Barbell Row (Accessory)
All non-accessory works follows the same protocol:
>Wk 1
4x6@71%
>Wk 2
5x4@77%
>Wk 3
6x2@85% w/ AMRAP last set
Adjust maxes +5-10 lbs every 4th week.
Days in-between are paused singles at 70% for technique, light abs/bodybuilding and 2-5 miles of walking.
>>37394793
Yeah do the bench days on different days than the squats days
>>37394793
>I wanna run Sheiko
>but I don't wanna run Sheiko
Just go with
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/edit?usp=sharing
or
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/edit?usp=sharing
>>37394815
>71%
>77%
>>37394815
>tfw mother has been doing all this since I can remember
>tfw hard time breaking out of it
>>37394815
2/10
>>37394825
Trappy, do you still do the big 3? I'm not one of the faggots saying shit, I'm just curious if you still powerlift
>>37394853
I never did PL, I train WL.
>non autistic
>supermang op
K
>>37394846
Thanks for the detailed feedback. Will quit and KMS immediately
>>37394869
>141......webm
Trappy pls
Doni meiyanto SNG 320kg at 74kg 2014 open worlds
>>37394880
*2013
>>37394870
It's A picture of a powerlifter
whatever happened to supermong
>>37394903
I'm right here
>>37394916
Fuck off sean
>>37394916
Nope
>>37394834
What about it? Those are numbers (percentages) of training max.
Are you tard?
>Pants ripped at the gym while squatting
Fuck it. I'm not going home to change.
>>37394880
Kek, fixed. I think I had saved the webm from you, actually.
>>37394957
This happened to me twice so I just started wearing leggings, fuckit.
>>37394973
>Still too fat to wear leggings
One day... maybe another 10-15 lbs from now
>>37394869
>never did PL, only WL
Trappy pls g-
Actually nah you can stay as our token knowledge trap
>>37394869
>>37394970
y dis boi look exactly like nigahiga tho
>4th page
>below image limit
>hurrr time for a new thread
>>37395014
Bump limits, how do they work?
>>37395014
S*** and co. are obsessed with making the OP.
>>37395014
>below image limit
>hurrr time for a new thread
It's the only way that sean will ever "host" his "friends" at his "estate".
>>37395021
By not bumping the thread, so you're fine until 6 MORE PAGES of threads bump past you
>>37395034
I've been on this site for way too long and I still have no clue how bump limits work
>>37395049
Thread stops bumping after a certain number of posts (like 325 or something.) Not rocket science.
>>37395070
I thought it was 300
Anyway I'm just glad we don't have to deal with the noko/sage mess anymore. Current bump mechanics are fine.
>>37395070
>>37395084
310 on /fit/
>>37394957
>not wearing shorts to the gym
Did it to yourself desu
>>37395084
sage still exists, just hidden
>>37395084
I think japmoot changed the post count at some time and it varies board to board. P sure it's more than 300 on /fit/ tho
You do still have to sage if you want to sage
>not wearing maximum comfy 2xu compression shorts
>>37395100
Hey Trappy do you mind posting that 214.5 or w/e squat?
>>37395100
Do you mind posting a picture of your boipussy?
>>37395135
This?
http://unitedstrength.boards.net/thread/137/sheiko-offseason-cycle
someone should do this lol
>>37395111
I'm doing paused deads next, and I don't have any long socks, so it's not like I had much of a choice.
>Barely got 270x5 for squat on my amrap
W-wew, can't tell if it's from cutting or because I'm using a more quad dominant squat. Probably both.
>>37395161
"offseason"
Nice meme
>>37395135
which 2xu wud u fug
>>37394752
Got an MRI today, slight protrusion on L5 but doc said it's a hernia (although there's no leak or sciatica pain). How the hell can I cut weight without increasing lifts? Will I become skinnyfat with that shit?
>>37394970
Kind! But I of course already had it saved from when Marcel first made the webm
>>37395154
I'll take things everyone wants but will never have for 600, Alex
>>37395135
nice ppt
>>37395174
Try to maintain your lifts? Or hold off on cutting until you're able to lift without discomfort.
>>37395174
What did he tell you to do? Will it ever get better?
I think I have a building disk or hernia or something too
>>37395171
>putting on size is a meem
>>37394973
>not his trip
Nice try seen
So does anyone have any songs that really motivate you? Any really energetic song?
>>37395170
Just when I thought reaching 4pl8 was strong there's a guy here who squats almost 100kg Above me fml
>>37395201
Xiu Xiu - Dear God, I Hate Myself
>>37395195
>putting on size is a meem
Lol. K. Maybe play some basketball too
>>37395201
https://www.youtube.com/watch?v=HMVSQVn97es
>>37395170
>270x5
>try harder memer
Pick one.
>>37395197
Ya never learn isley
>>37395215
>Xiu Xiu - Dear God, I Hate Myself
Pls some serious suggestions lad
>>37395212
It's okay, sean
Some people are just really talented and strong and alpha
>>37395192
I think you should get an MRI, without that each doc will tell you a different opinion. Doc told me "I think you should keep lifting but be aware of your current situation". And he said it can't go back in, it can only stay now how it is.
>>37395190
Well, I can lift without discomfort but the day after (during rest day) pain usually increases.
>>37394752
i miss him
>>37395201
Panda waves 1-13, pandamonium and the pawprint
All by the white panda
>>37395225
Not falling for this without a fresh mang rare
After having done sheiko about a year, and taking avon's advice about doing every set calmly, id forgotten entirely how to get pumped
I just got the adrenaline rushing for the first time and im ready for big PRs
>>37395201
http://youtu.be/bJ1BgG6ZAK4
>>37395212
My college gym has a few pretty strong guys, all squatting 5 pl8+
>>37395223
Almost failed on the last 2 reps, believe me, I was trying pretty damn hard
>>37395232
Any idea on what specifically causes the flare ups? When I had a disc bulge, anything that required me to use my low back in isolation - supermans, back extensions, etc, would cause a flare up several hours later, or even the next day. Try to find what causes it to flare up and cut it out of your routine.
>>37395232
Will your spine get better over time? I'm finally confident we have the same condition so I need peace of mind
Anyone got advice on how to avoid bulging disks? Is it just proper form on deads?
Haven't got one yet and I'd like to keep it that way
http://newsroom.ucla.edu/releases/police-investigating-possible-shooter-on-campus
j-joff?
>>37395293
Luck and proper form with everything.
>>37395296
Joff has a qt turk gf now
>>37395293
Hip mobility is very important
My disc issue was caused by my squat, not deadlift.
I still have the issue but Deadlfit fine
>>37395310
>Turk gf
Is this going to be the next plg meme?
>>37395293
Neutral spine when under load, no exceptions. Do lots of submaximal volume with a peaking phase before maxing out to make sure your spine isn't subjected to a max all of a sudden.
That's not to say you won't get injured, nor do I mean to say that if you diverge from this you will immediately snap your shit up.
Fly me to the moon
Let me play among the stars
>>37395025
>>37395033
>>37395230
>>37394939
>>37395197
This constant obsession with me is so pathetic
this has been my first post in the thread, just so you obsessed losers realize how truly pathetic you are
do any of you go a day without muttering my great name? i didnt think so
>>37395170
Eh I find I can do paused deadlifts in shorts fine. I did a few sets yesterday and it was hell since I still got sunburn all over my legs, but I willed through it. I just like being comfy
Paused deadlifts are pretty fun desu, I enjoyed doing them. Gonna try some other variations soon like deficit just for the hell of it.
>>37395310
>not caring about the safety of our treasured friend
>>37395332
A-are you rewatching Evangelion too?
>>37395296
Why do they always shootup schools in freedom land? It's always schools, never gyms
Maybe there's a correlation between working out and not wanting to murder people
>>37395335
The knurling on some of the bars here is really aggressive, they'd tear up my shins for sure.
>>37395347
>Not recognizing Frank Sinatra
Lad....
>>37395347
No I'm listening to frank sinatra you weeb fuck
>yfw martin brenner died today
>>37395267
>Any idea on what specifically causes the flare ups?
Sitting (my left hip is inflamed and contributing more to the nerve pain caused by disc protrusion). As for exercises.. not sure. I believe it's deadlifts and pendlay rows. But what I should replace that with? I'm currently on SL 3x5. Maybe SL 5x5, ligther squats and deads but heavy BP?
>>37395287
I'll tell you in 6 months. I've been resting for long but no, it hasn't improved just mild pain. Get an MRI dude.
>>37395172
...what?
>>37395158
That's the one, thanks!
>>37395201
These Broken Chords Can Sing a Little by Silver Mt. Zion
Gets me fucking amped
>>37395254
Best advice tBh
>>37395267
>I was trying pretty damn hard
>270x5
'no'
>>37395201
https://youtu.be/dv13gl0a-FA
>>37395347
Rebuild is a sequel
>>37395356
I know it's Frank Sinatra, I was just suprised since I just finished an episode of eva like 5 minutes ago and that's the ending song.
>>37395360
rip talent cuck
Time for bed
Nightnight /PLG/
>>37395358
Suck my cock
I prefer Dean Martin over Sinatra desu
>>37395296
it says Engineering and brenner is a dumbfuck arts student
>>37395350
Because they are bullied kids.
Any since america thinks it's smart (despite literally all kind of statistics mathematically proving them wrong) to give everyone that's wants to have them weapons.
>>37395368
>4 hours of sleep
>Not using heavy weight as often, losing neural adaptations
>Cutting hard
'yes'
>>37395365
Use a weight that doesn't cause a flare up. If it's impossible, just skip deadlifts for now. With p. rows, switch to weighted chins, if you can't use a lighter weight with no flare ups.
>>37395403
Don't bring gun politics here pls
>>37395403
>america thinks it's smart (despite literally all kind of statistics mathematically proving them wrong) to give everyone that's wants to have them weapons.
MFW I'm buying a Mossberg 500A1 18.5in 12 ga tomorrow... because I can
>>37395419
There is nothing to discuss anyways. Literally the entire world knows it's stupid, retarded and ignorant but yea.
It's like the Islam. Everyone knows they should adjust their fucking book to modern standards, but SJW and ignorant freaks keep trying to defend what is written in there.
>>37395419
>2016
>needing guns
Curls don't help the big 3 at all
just realised fat retard goes to my gym...........
>>37395439
Proof
>>37395439
What makes you think that?
>>37395421
*590 A1
Sorry, drunk go merka
>>37395457
Your stats are identical to this fast guy who goes to my gym...
Power____?
>>37395412
> Use a weight that doesn't cause a flare up. If it's impossible, just skip deadlifts for now. With p. rows, switch to weighted chins, if you can't use a lighter weight with no flare ups.
Thanks m8. Should I add in those rows with bench support when you lie over the bench and row? I have a rack, adj. bench and weights. I can add in one-arm dumbell rows I guess.
>>37395472
Is he cute
>>37395472
Nope, I go to one of my school's gyms.
>>37395473
Add what you like, as long as it doesn't cause a flare up or interferes with a main lift, you're fine.
>>37395485
We both know that answer is no
>>37395412
>no, you don't understand, 2 + 2 was hard as fuck because I was kind of tired and didn't have a calculator! I'm basically Einstein
>>37395490
You could be a BBW for all I know
BBPL**
>>37395496
I'm not a powerlifter, and I'm almost not obese anymore lel
Zankoku na tenshi no you ni
Shounen yo shi wa ni nare
Ano hi kaze ga...
>>37395267
What college friendo?
Everyone at UNT is a bunch of two pl8 squatting niggers
The only real athletes in this general are as follows:
>Virtus
>Marcel
>Bryce
Its not hard to be fat and strong. Being lean, athletic and strong is a whole other thing.
>>37395522
University of Pittsburgh
>>37395523
t. a weak twink
>>37395421
Remington is better. Steel receiver. Also spend the money on sending your barrel to Vang Comp and get the barrel cut. Makes a HUGE difference in recoil and pattern. You'll thank me later. 100% srs
>>37395523
No. Everyone that is dedicated to their specific PHYSICAL activity is an athlete. Don't be a faggot and put people down for not being in the top 1% of roiders
>>37395523
60" box jump. Webm
>>37395536
I had an 870 and was very satisfied, but I like the fore end release and add-ons better on the 590.
Steel receiver. Bah. I've never seen a 12ga alloy receiver fail. Ever.
>>37395536
>>37395553
Back to your /k/ontainment board pls
>>37395564
go vote for bernie you homo
>>37395525
How does my 700lb total sound after ~2months of lifting? Am I going to make it ?
>>37395585
Starting point? Body weight? Height? Not that I'm qualified to give an answer tbqh.
>>37395585
Go sit in the corner with Rasputin and think about what you've done.
>>37395591
Wait when you said you did 270x5 before, I thought that was in kg
>>37395591
6'3 220
bench from 90 to 180
Squat 135 to 275
Dl 100 to 250
>>37395620
At the begging grip was a huge limiting factor on dl and still is
does anyone know if when you order from Amazon and make a payment to purchase something, if your credit card details goes to the third party company you're buying the product off of, or if it only goes to Amazon and they get their payment that way from me?
Cause it's some Chinese company off amazon and I don't want the little chinks knowing my credit card info
>>37395617
>>37395620
Those all 1 RMs? Tbqh, you should just keep going on SS, don't worry about making it or not, and enjoy the journey. I think it's too early to tell, see where SS takes you. It really doesn't matter if you become internationally competitive or not. What matters is that you enjoy strength training and will keep with it for years to come.
>>37395630
Hold the bar for as long as you can on the last deadlift rep.
Post qts
Yes it goes to amazon, not the seller. Amazon deposit the money from the seller's sales in to the sellers account once a month.
>>37395630
Try chalk and what >>37395646 said
My grip is a non-issue now when it used to be my limiting factor
>>37395520
I WISH
I COULD TURN BACK TIME
>>37395646
Jesus I never realized how fucked the hands are in this picture
Why can i still improve my DL and squat while cutting but bench goes to shit?
>>37395689
It's a drawing of a frog
>>37395662
If my gay ass gym doesn't allow chalk is holding the last dl rep good enough for now
>>37395686
IT ALL COMES TUMBLING DOWN TUMBLING DOWN TUMBLING DOWN
>>37395692
Because when you're bulking your shitty diet pumps the blood vessels around your heart full of so much cholesterol that it shortens your bench ROM.
>>37395661
>>37395671
Thanks a lot
>I get a reply here faster than on /G/'s cheap chink general
okay guys quick question, I'm not sure if facebrah c",) for visibility will see it, should I continue to do the extra sets raw since I'm not lifting in a suit? (second box)
When it says superset in the first box, am I doing my do I actually super set the weights and reps like that? So it would be 150x3 then 137.5x6 and continue on like that?
>>37395766
>new meme programming
>>37395766
how do you make your webums?
>>37395794
webm for idiots/bakas/dummies
it's now called webmconverter
>>37395788
trying the high frequency thing
>tfw talented lifters in my gym blowing me out
Very soon I will just stop this activity we call powerlifting.
Why in the sheiko app are the workouts not split into 2?
also, what did he have in mind for abs? I'm not doing 30 god damn ab rollouts
>>37395877
mineral acquisition when?
Powerlifting is a meme anyway
Its dying out now
>when people are so disheartened by their lack of talent they want to quit
I never wanted this ;_;
>>37395900
What program is that?!
Instead of quitting why don't you guys just take some testosterone? You'll be strong, look joocy, get babes and Instagram followers and it's not even destrimental to your health
These plates must be fake, right?
https://www.youtube.com/watch?v=pPdPH8Uh-Lo
>>37395766
>should I continue to do the extra sets raw since I'm not lifting in a suit?
>tfw people don't read the guidance
But yes. I left the commands there in case any """"""""equipped""""""" lifters wanted to run the programs.
And yes, that's how you're doing the supersets.
>>37395900
Literal translation is "stomach" and "weighted hyperextensions".
Just do three sets to get your bracing game on. Helps performance because you subconsciously feel your spine is more protected (think Somerset had an article on that).
>>37395931
dietmar intermediate
>>37395900
Very soon, waiting for the final injury to happen
https://youtu.be/WG_lHq5GHtM?t=4m4s
>60 or 70 pounds
>half his bodyweight
ROMANS CONFIRMED TWINKS
>>37395920
>I never wanted this ;_;
He says after campaigning to dishearten PLG posters since time immemorial.
>>37395894
Pls respond
>>37396006
I wanted them to be disheartened so that when this day came, it wasn't such a shock, and that they could lift just to enjoy it.
>>37396023
Dont worry isley your plan worked for me
Now i lift for fun and enjoy my own progress instead of worrying about everybody else
>>37395949
yes they're fake. his biceps tendon would have snapped having to hold on to the weight like that
>>37395950
>>tfw people don't read the guidance
I did read the guidance I wasn't sure if you meant that I should continue to do the sets or if you placed the ones preceding that protocol as the ones that were adjusted for raw. Basically I didn't know if the sets in red were what I was doing if it was equipped or if that's just what the program had in.
That was so poorly worded but I'm about to go to the beach.
>Just do three sets to get your bracing game on
gotcha. well that makes sense. I figured I should be tiring out my abs so I'd do it pretty lightly
>>37396006
anon can you not handle the bants?
>>37395894
what do you mean not split into 2? Like bench-squat-bench?
If so they definitely are
>>37395952
I can't figure out how to open those dietmar files. =/
>>37396065
Do you have MS Excel? Or even open office?
>>37396044
Oh, I see what you mean. I understand the confusion too, as you'll work up then back off and work up again and it seems rather weird.
>>37396065
are you telling me you never use excel?
I use that shet all the time just for rando calculations and whatever the fuck, just putzing around with data I have from my school files and stuff.
I get weird when I'm bored
>>37396044
I'm looking at the advanced small load right now and it's not split.
Just squat bench and then the accessory work
>>37396100
Did you look at all of the blocks? Because it may not just be in prep phase
>>37396109
Haven't looked at all of them no. But every excel sheet of sheiko I've seen has had split workouts at all times
https://www.youtube.com/watch?v=SScAjpS1zBY
>>37396127
Second week of 4 day small load
>>37396144
Fuck this looks way better than the iOS version
>>37396152
The Android app is poorly maintained though unfortunately
>>37396152
Pretty buggy unless they've fixed it. Simple layout but pretty unstable
>>37396142
WHAT IS THIS??
IF YOU GET ON STEROIDS YOU WILL GET ACNE, GYNO, BLOATED FACE AND MOOD SWINGS. PEOPLE ON STEROIDS ARE DANGEROUS AND AGGRESSIVE
>>37396071
>>37396087
Open office gives me shit on my pc. No Excel here, either. =/>>37396087
>>37396263
What about Google sheets?
>>37396292
It opened, thanks!
This is still confusing as fuark though
Is busting out 5 RMs on a bench volume day stupid / too taxing?
I usually go for one 5 RM (or something the feels close to it) and then do the same weight for a few triple sets.
Solid or too taxing over time?
>see guy deadlifting like 300kg
>ask for form advice
>tells me my form is shit
>makes me open up my stance
>do it
>fucking lower back snapped
>that was like January
>just gotten worse
I'm doing rehab and such but if this never heals I don't know what I'll do.
Breaking my back for nothing. No big numbers. No records.
Worthless waste of life.
>>37396335
Follow a program, that way you don't have to experiment.
TM style bench is crap though, I hate it.
>>37396357
based garagebro
>>37396322
Ask em. Faceguy will enlighten us
>>37396335
Aren't you doing fahves for vd anyway?
>>37396357
Chances are your back was on its way out already.
Chances are you did need to widen your stance
>>37396357
Haha faggot. You ruined the only spine you get to impress virgins on 4chan.
>>37396409
what a hurtful response
>>37396142
Something on your mind, George?
REPOSTAN
what up brehs, I was feeling so strong yesterday yet today I was a shit lel. I wonder what will happen with a proper deload, I'm so curious
>>37396441
Probably hurts less than your back ¯\_(ツ)_/¯
>>37396369
>>37396409
Doing a program with 2 volume days and one heavy day. Monday volume is really high, Wednesday is high but not as high and Friday is heavy triples.
I used to just do 80%(of 1 rm) paused 4x5 and then 1 AMRAP (short pauses) on Monday.
But the rep scheme is beginning to bore me so I try to get a variation of 5s and 3s and maybe some 4s in and less pausing because I want to work with some higher weights.
So these 5 RMs are light tough and go.
>>37396479
Why are you being so mean
Why do you bench less than a 132 lb female plg?
She competes in your beloved ipf before you accuse her of steroids
>>37396521
I don't anymore :D
>>37396521
>your beloved
You dont like powerlifting? Why are you here?
>>37396521
Are we supposed to not know her or why post her?
Literally everyone ITT knows about her and her lifts.
>>37396521
>Why do you bench less than a 132 lb female plg?
its a static hold
>She competes in your beloved ipf before you accuse her of steroids
yes we know
plot twist: she actually does bench more than me kek
>>37396538
Best meme lad 10/10
>>37396494
Just bant
May have been sound advice though. And you did ask for his thoughts
>>37396576
>>37396460
when's your next competition?
>>37396589
Ok. But why are you mocking my misfortune?
It was what worked for him because he was Norsefats size, very obviously wouldn't work for a tiny little babby.
>>37396592
banshee thoughts
>when you get home from the gym and realize you tore a huge hole in your underwear squatting
Wew, just can't win today
>>37396605
lol the black man literally lifted that for you
My spine may have a building disc or tree fiddy but one good thing did come out of it
I learnt how to prevent injuries
I'm lifting through a herniated disc without pain lmao
>>37396605
When do I get gains like you?
>tfw you take months of for injuries
>tfw after a few weeks back you force your way to squatting 90% of you best squat ever
>tfw you get 2 grinder reps where you have got 3-4 reps before
i know i am being stupid and should be happy i could even lift it but im intensely pissed off at myself right now
i shouldnt have even tried it if only so it didnt mess with my head
so pissed off
>>37396711
90% of your max for 2 is pretty fucking good lad
>ywn be virtus, bodorio or literally who
Why live
>try to find bodorio on akinator
>get this
>>37396706
you got to try the special litwho formula:
> travel all the time
> work long hours and don't sleep enough
> only eat from restaurants or hotel room service
> drink moderately heavily on weekends
you are catching up on my bench press fast though
A quick guide to unfucking your hips
Eric burger burger approved
>>37396778
Reeeeeeeeeeeee
How do you do it
My left hamstring activates way before my right during deadlifts. What do?
>>37396779
Fast walking on an incline for five minutes or so helps a fuckton in terms of getting them warmed up too
>>37396756
its just that ive done better, i know ive got weaker i just didnt want to have to think about it, i dont know what i expected Tbh
>>37396802
>how do you do it
why ask when you already know the answer
>>37396605
17th of june breh, classic nats, I'm gonna smesh all the juniors probably
>>37396873
500 wilks when?
>>37396869
n-no ;-;
Steroids are no more cheating than being some NEET powerlifter who doesn't have a real job and has no responsibilities and just focuses all their time and energy into powerlifting because of their privileged lives like bodorio who just happens to take steroids on top of that
>>37396869
Nah you don't understand
He looks like he runs 10ks here and there and plays tag rugby
>>37396873
That an x1 @8?
Partially improved.
How do I stop hyper extending when squatting?
>>37396914
program called for an rpe 9, that was quite easy tho, I'd say 8.5
>>37396802
well I may exaggerate a little.
I am consistent with my training, it just sometimes takes some unpleasantness. ACD surely had it worse during his residency. + if I'm working late at the office I just order like a whole chicken from nandos, or 4 trays of sushi from itsu or something to get enough calories
It does have some costs though - I'm tired all the time and slowly losing motivation at work. And certainly no libido in higher volume weeks. And now my SI joint or something is a little fucked.
>>37396938
Learn to hip hinge properly. And chest up is a shit cue, so find another one.
>>37396950
What do you work as?
>>37396873
Aren't you the best 93kg senior in italy at this point too?
>>37394752
I have long arms and a long torso. My long arms scream conventional but my long torso screams sumo. What do /plg/?
>>37396879
lel dunno if I could ever reach that tBh. Imma start by doing at least 450 at my next meet, then only time will tell
>>37396938
flex abs (crunching motion)
>>37396950
Restorative block after worlds m8
>>37396891
Did you make the squat vids?
>>37396973
Sumo if you pull more that way. GNucks says it comes down to hip morphology as much as long/short torso even though it _feels_ like more upright=shorter lever arm from the bar to your hips
>>37396975
I r8 that b8 6/8
Pretty convincing
>>37396997
No, forgot, sorry :(
I got in a discussion with some training mates about inflate vs not inflate and I forgot. Did these sets that day:
https://www.instagram.com/p/BGCb6VUhKZI/
https://www.instagram.com/p/BGCdSRXhKcW/
Ill try to remember it next time I squat, probably friday.
I have a quite noticeable pelvis shift to the right when squatting, even without a barbell and I think the reason for this is a restricted left ankle as all other joints seem to have fairly equal and full ROM. I have tried foam rolling, smashed everything front to back with a lacrosse ball and static stretching, but I still get this impingement feeling on my ankle when attempting end-ROM dorsiflexion on my left side. So how do I restore full ROM on my ankle dorsiflexion?
TLDR : How to improve ankle mobility other than foam rolling, lacrosse ball, static stretching?
>>37395310
>turk
?
she's happa desu
i'm safe btw friends. just had to sit in lockdown for 2.5 hours.
>>37395360
>tfw no feel
>>37395397
economics desu, though i was in the art building lol. got to see an unreleased exhibit
>>37396460
that was fucking speedy
>>37397007
>probably friday
>probably
you're not certain when your next squat session is?
>>37396974
There's no reason for you not to hit it desu. Especially with all that insulin coursing through your veins :^)
>>37397022
Good to hear you're safe friend
>>37397007
fugg that voice
>>37396966
nope, there's still a guy in front of me. By now, I should have a slightly better squat, we should have a similar bench, maybe he's a little bit stronger, but he destroys me in the diddly, I think he could pull 310-315. He totalled 735 last yuros
he fucking survived >:(
>>37397007
:(((
>>37397011
Could try ankle distractions.
Kelly has vids on that, but cba finding atm, sorry fami.
>>37397011
>ankle mobility
only thing that has ever worked even a little for me is the barbell ankle stretch. load up like a plate, go into a deep squat, put the bar on your knees, and chill for awhile
>>37397011
I've never done any calve stretching in my life but a year of having a shit squat and holding the bar over my toes by pitching forward has given me amazing ankle mobility.
I can literally squat with a almost vertical spine barefooted
>>37397024
I'm certain my next session is tomorrow, but the session after is friday and saturday.
I dont really plan my weeks in advance, I have 4 sessions per week, thats all the planning I use.
>martin brenner will probably outlive you
I will draw the next picture posted itt
>>37397094
>>37397077
How do you get in enough volume doing only 4 sessions a week?
>>37397107
Screenshotted
