Welcome to /PLG/ Powerlifting General. Primarily for the purpose of becoming a better athlete on the platform, but all forms of strength training accepted!
>no bully edition
Post progress, PR's, meet videos, schmexy lifts, or anything strength training related!
http://powerliftinggeneral.com/
real thread
>>35077126
>>35077126
>>35077126
>>35077126
NON TOPKEK EDITION
I can get behind this.
Do you lads ever feel weird filming your sets? I know I used to have trepidation about pissing someone off by doing it, but it seems most people are really cool with me doing it.
I can't fucking wait to squat 4 pl8 for my skills test.
>>35077181
Get it lad.
>>35077181
i cant wait for my meet next week even tho training has been shit and been getting hurt lol
STILL HYPE THO
>>35077181
oh god, do all women have bad spinal erectors or what?
I don't know how that shit is even humanly possible to pull off without snapping your shit up
>>35077218
Said the fat guy who deadlifts 2pl8..........
Come on man I deadlifted around 200kg at 16...
>>35077181
boardshorts?
>>35077167
No because I have a home gym because Im not a poorofag
>Got bored of doing Cube method because of the lack of frequency and "explosive" days
>Decide to go back to old routine
>Deadlift is about 15kg weaker
T-thanks Brandon...
Is it safe to ask a question? I would like to post a picture of my buttwink and ask if it's acceptable.
Plg seems to be having a problem though...
>>35077250
Fug
I've been looking at cube.
>>35077167
I usually just ask someone to film my shit
>>35077250
Bort?
>>35077256
Buttwink is never acceptable. Fix it. Mobility and depth need to be focused on. I am in the same boat as you lad, as in Joe. We'll make it out the other side if you believe.
>>35077250
trip on bert
>>35077260
It only works if youre on steroids
>>35077237
that's good for you but the heaviest thing I lifted before this summer was a pen
I'm pretty damn happy with 2pl8
>>35077271
Is this bad?
What do I stretch to fix it?
BEFORE YOU ASK: yes I am a ghost and yes I am lifting in the spirit world
>>35077260
>Cube
>Not 5/3/1
Joooooooiiiiin ussssssssss
>>35077288
"The term "butt-wink" is CrossFit bullshit, and comes from the impression that it is possible to squat with an apparently motionless lower back. With the weights CrossFitters typically squat, it might be. But a heavy squat will cause some movement in the lumbar spine, and the appearance of the glutes changes as the hips stretch into eccentric flexion. As long as it is not a gross flexion, it is no problem, as anyone with a powerlifting background can attest.
So, your lower back is FINE. STOP WORRYING ABOUT BUTT-WINK AND START WORRYING ABOUT BEING A PUSSY."
- rip
>>35077260
The first 3 weeks are just too easy. It gets a bit better after that but it still feels like you're not doing enough work. Squatting 3 sets of 2 @ 85% when using 95% of your 1RM is the heaviest it gets during the first 6 weeks.
>>35077276
>>35077270
Who's that?
>>35077306
I see, so is my lumbar flexion fine in the picture?
>>35077288
Not awful. Mine, I think is much worse (although we tend to over-exaggerate our own failures in our heads). I find my tight hamstrings may have something to do with it, hip flexor mobility also seems to play a part.
Play around, you certainly aren't going too low, which I believe to be the most substantial contributing factor to my own buttwink.
>>35077293
>Joooooooiiiiin ussssssssss
Lad a lot of us did,
quite a few years ago
>>35077315
probably. it's easier to see in a video because you can see the actual change. the main point is that you should not relax anything to achieve depth. if you're squeezing everything tight throughout the rep then you're probably fine.
>>35077306
Holy fuck, if you can link this source, I will forever be grateful.
>>35077306
>- rip
spoiled it Tbh
>>35077330
>>35077324
Interesting stuff, thanks for the help lads.
>>35077337
it's from the FAQ on his site:
http://startingstrength.com/resources/forum/faq/28234-technique-squat.html
>>35077337
What some call the "butt wink" is a natural function of the body when you go all the way to the bottom. If your back hurts its more than likely because when you stand up from the hole you drop your chest and put the load on your lower back and not keep it on your legs where it belongs
>>35077346
Lad, you have just removed such a huge bit of anxiety from my lifting holy shit. I've long since suspected this. Still need to fix my squat depth, but thank you.
>>35077364
>I've long since suspected this.
No, you didnt, as shown by your retarded post here indicating the opposite
>>35077271
>>35077326
We miss you.
Come back
>>35077373
Yep, I let myself get all caught up in it. I'm very happy to have been wrong.
>>35077374
lol
also i seen a norris vid where people were talking about him buttwinking
he basically said he doesnt give a fuck, itsjust the way he squats
im not saying this is my opinion either way tho
>>35077389
I'm still going to work to fix it, I'm just not going to worry so much.
Mostly want to fix it because I want to get my depth under control. I'm easily shaving 5kg off my squat because of my excessive depth.
>>35077378
That being said if it looks anything like benchbetas then you obviously still need to fix it to a certain degree
Lads I've decided heels are doing me more harm than good.
What's some good flat shoes I can squat in? Chuck taylors have proven to be very awful for my poor feetsees.
>>35077429
Sabos with ankle strap tucked in are GOAT squatting shoes
>>35077429
Get a chisel and knock off the heal on your weightlifting shoes
>>35077423
>I'm easily shaving 5kg off my squat because of my excessive depth.
yeah but when you go to your meet, the style points multiplier will add up to more than the 5 kg ;)
>>35077443
I'll probably get these
>>35077444
I heard about doing this, might get a cobbler to do it for me. But the heel is like inside of the shoe?
>>35077454
>I heard about doing this, might get a cobbler to do it for me. But the heel is like inside of the shoe?
I wasn't being serious
Looks like I did thanksgiving properly
>>35077429
Been doing everything in asics wrestling shoes and haven't looked back. Great traction for sumo, nice and close to the ground, and breathable on top of that
>>35077167
ive only done it once desu and it was for a 4pl8 binch.
>>35077429
Cheap wrestling shoes are fine.
What should I do for abs?
>>35077481
>Looks like I did thanksgiving properly
Uh oh!! You're going in the opposite direction of a 2xbw squat
>>35077513
Hmm try asking the SheikoExpert, see if he's online?
>>35077132
Bros I need help.
So I'm 6'4 and I pulled 455 for a new pr a few days ago
But here's the thing my back rounds even with 135 on the bar. It seems I can't get into proper position without back rounding. I'm guessing it's because I'm not flexible enough. I've been lucky enough to not snap my shit up but I recorded my form and I seen how bad it really was. I pull conventional by the way. Any tips or what I need to stretch
Intermediate looking for a squat specialist routine that I can run for a long time ~1 Year while squatting multiple times a week (So not 5/3/1).
Been looking at canditos one but wanna know if theres something better thanks xox
Foam rolled my lats just out of curiosity, don't think I'll be doing that one again for a while.
>>35077513
Weighted planks or ab wheel
>>35077543
Daily maxing?
>>35077543
Candytoe's 6 week is pretty good, might want to do something else for bench. I got most of my squat gains while doing TM though.
>>35077543
You need to post your current stats body weight and A/S/L
>>35077526
Youre tall
Show us what you mean
>>35077544
If it hurt then they need rolling
>>35077481
>2x bodyweight squat etc
>>35077594
>If it hurt then they need rolling
N-no they don't.
Posted this yesterday but go no (You)'s so i'll paraphrase my question.
>105kg bench, 157.5kg squat, 180kg diddly at 70kg/155lb, 5'10
>Will there be any drawbacks to running the first two prep cycles of Sheiko (#37 #30) then the first week of #32 to test my maxes then starting again?
>Not competing for like another year at least, will be as JNR.
>main goal is to build mass and strength
>>35077594
Can I ask you a question about cheat rows?
>>35077583
170/130/235@100
Male 21
>>35077594
Ohhh God I just realized how shitty my form is.. This is with 405 before I start to pull
>>35077619
Try seeing I the SheikoExperts online?
>>35077629
Looks good
Staple form we can all strive to achieve
Thanks for the motivation
>>35077619
>>Will there be any drawbacks to running the first two prep cycles of Sheiko (#37 #30) then the first week of #32 to test my maxes then starting again?
The rest of #32 has reduced volume and frequence, this lets you rest and lose some of your adaption to the volume of the other blocks so that when you go back to them you're forced to readapt.
It's an important, but not essential part of the training cycle, basically you run a higher chance of burning yourself out by not letting fatigue truly dissipate
>mfw I'm cheating pendlay rows by bringing my chest up for momentum
>mfw I googled people doing same weight Pendlay rows as me
>mfw they're all doing it with good form
https://m.youtube.com/watch?v=qpNltTynO24
>mfw I have to deload now.
>>35077629
You have to learn to dip down, but not too much, and use your legs more. Youre pulling with your back too much doing that.
>>35077655
That looks fine to me lad
>>35077619
>155lb, 5'10
Other than that, don't see any problem with your plan, at least not for a few training cycles. Take a week off between cycles though.
>>35077652
I'd probably have a really light (50% both volume and weight) deload week following testing my maxes anyway?
>>35077673
Yeah I know, that's why I just want to run the high volume cycles to actually put on like another 8kg or something. Hoping to gain all kinds of strength.
>>35077668
Yeah that's the guy doing it properly.
Mine look like this
https://www.youtube.com/watch?v=vElLkNX5-dg
>>35077689
i would just stick at it Tbh
>>35077594
I should clear 2xbw by the end of this cycle comfortably enough that I don't think I could put on enough weight to fuck that up
>>35077684
>I'd probably have a really light (50% both volume and weight) deload week following testing my maxes anyway?
You sound vaguely impatient, Sheiko is a training designed around long term results and that involves patience.
I'm not saying that a deload week as you said won't work, but really, almost anything can "work" in a given timeframe, but aren't our goals to have things work for years and decades?
>>35077655
If this is you I'm not sure I'd worry about it too much. Looks pretty decent. Not so bad that I'd deload2broomstick
Joe here? I have a bench question
>>35077655
Fuck it
Join the cable row materrace
>>35077737
No this is me
https://m.youtube.com/watch?v=GgUc-fPv-EI
That other video was an example of good form
>>35077732
What would you recommend instead then?
I understand what you mean with the long term goals, however we also want to achieve those goals in the shortest time possible.Efficiency!
>>35077769
You and joffrey support cable rows?
They're fucking garbage.
>no injuries for a year
>aw yeah let's ride this train forever
>suddenly hip goes to shit
>no squatting for 3 months
>finally heals up and things start moving again
>one freak misgroove and i'm out of benching for i don't know how long
WHY FOR FUCK SAKE
>>35077643
No bullying pls
>>35077659
I feel it's a mobility issue. I've been stretching my hamstrings a lot and trying to get my ankle mobility up. Any other stretches I should be doing bro?
>>35077783
not him but mods on sheiko forums suggests skipping skill test, w2 and w3 as an option
so basically
>do w1d1
>then w4d2
>w4d3
>test maxes
>>35077783
>What would you recommend instead then?
doing the program, including #32, as written
if after a couple cycles you don't feel you need or benefit from #32, then you drop or shorten it, not the other way around
>>35077779
you look ridiculous
why are you maxing on rows
>>35077818
For fun, as far as I know I'm the first person to reach a 150kg Pendlay row
Why do I look ridiculous?
>>35077788
No they're not.
>>35077423
Buttwink has been proven to cause spinal degradation
>>35077823
>Why do I look ridiculous?
something about how stripey your outfit is
but im guessing your work sets dont look that cheatey?
>>35077825
lol Kay
Keep doing cable rows faggot
>>35077814
>a month of comp prep
>without a comp
>for barely out of novice lifter
yeah he should def do that
>>35077847
He has a 330~ wilks, I don't think he's novice anymore
>>35077861
>70kg
>5'10
>>35077869
and?
I am so fucking confused by people that think a MONTH of training is going to be "wasted", do they really think it's there for no fucking reason, or that they won't get stronger or bigger doing it?
you fucking eat to get bigger, not run yourself into the ground with crazy volume, if he's that fucking worried maybe he could up the accessories during the "wasted" month of #32
fuck me
>>35077779
Did you do mixed grip lol?
>>35077880
>prepare for a competition you won't have
>get stronger
hm yeah it is a hard choice
>>35077847
>what is bodyweight to weight lifted ratio
Wilks is a much better indicator of actual strength
>>35077880
Well again as I said, you want to be efficient as possible in achieving your goals. If my goal was to pull 6 pl8s, using many cycles of Sheiko, that month each time I run the cycle would probably add up to more than a year.
>>35077808
Thanks mang
C6w is a peaking program right?
>>35077907
preparing for the comp (aka gym mock meet) will do two important things ; let him get a better idea of his true strength unmasked by fatigue ; let him recover fully for the next eight weeks of volume
the skills test isn't going to give you a completely accurate idea of your strength because you'll be balls deep in fatigue whilst doing it, #32 lets you dump that fatigue and truly test your strength. by dumping the fatigue you also put yourself in a position to readapt to the next cycle of volume
really, it's fairly simple stuff and discussed thoroughly in literature by sheiko himself and rippetoe
>>35077917
>Well again as I said, you want to be efficient as possible in achieving your goals. If my goal was to pull 6 pl8s, using many cycles of Sheiko, that month each time I run the cycle would probably add up to more than a year.
And what gives you the idea that that year of training doing #32 will magically be wasted or won't produce gains?
How did you even get this idea in your head...
just realised i hate my friends
for all intents and purposes i am 100% alone.
kill me.
>>35077942
rippetoe is a hack
he can still do a short peak without doing a full fucking month of it, it's very common to reduce the sheiko peaking phase
>>35077619
>>Will there be any drawbacks to running the first two prep cycles of Sheiko (#37 #30) then the first week of #32 to test my maxes then starting again?
Not. Really.
@35077978
ya know what, I'm done talking to you sean. fuck off with your disinfo campaign
>>35077942
>the skills test isn't going to give you a completely accurate idea of your strength because you'll be balls deep in fatigue whilst doing it, #32 lets you dump that fatigue and truly test your strength
No
I've done #32 twice now at the end of Sheiko and both times I have had a single ounce more strength on meet day compared to the skills test
>>35077984
what's your fix muscle strain protocol?
>>35077995
I haven't*
>>35077936
Essentially yes.
Lads serious talk
I really really really want to do weightlifting or at least try it out, give me reasons not to please.
I just tried some snatches today and they're so much funny.
Power cleans suck balls, I can not rack them on my delts to save my life....
>>35078030
how is 4day treating you
compared to 3day med
>>35078030
So after my comp what if i joegrammed until 6 weeks out and then ran c6w
>>35078038
>I really really really want to do weightlifting or at least try it out
..so do it? it's a cool sport
>>35078052
I am scared I will be unhappy
>>35078038
>give me reasons not to please.
wat
>>35078038
Have fun snatching a broom stick for six months
Have fun struggling hard to hit extremely unimpressive numbers
Have fun not even looking like you lift
Have fun reking your back even harder than you would in PL
Have fun doing mobility work six hours a day
>>35078068
I'm fine with all of those except wrecking my back
Explain further please
>>35078048
That's what I did desu
>>35078041
So much better. Only slightly less volume but I'm far less suicidal
>>35078088
Okay. Might give it a go.
>>35078088
thought the extra pulling volume would add more fatigue, you're doing the 4day med?
thinking of going to that or 3day high but 3day high seems mildly intimidating
Why do you guys participate in this meme sport?
You can't win unless you have good genetics, money for synthetic HGH, and shitloads of gear.
Where you place depends entirely on how lucky you were with your genetic makeup and how good you are at cheating.
>be me
>sick of Sean's shit
>send feedback to 4chan
>keep sending feedback
>mfw they respond
>mfw they now delete off topic posts seconds after they are posted
>mfw Sean was mad
>mfw he has actually given up
Daily reminder:
4chan.org/feedback
>>35078131
huh you're right, /plg/ is oddly okay now
>>35078131
Same here, feels good man
>>35077513
What app is this?
>>35078123
Yeah why even lift at all? Why do any sport if you're not going to be best
>>35078119
3day high was just too much volume for me. Deadlifts don't really kill me like they seem to other people
>>35078193
Sheiko for android, its like $15
>>35078131
I kept telling everyone to report him.
>>35078204
app is also shit
>>35078202
>Yeah why even lift at all?
To be physically fit and aesthetically attractive
Going sumo mode accomplishes neither
>>35078204
Looks sweet, anyone know if there's something similar for iPhone?
>>35078229
I have the Iphone version, it's pretty shit to navigate and reallllllly fucking arduous to try and view workouts other than the 'next workout'
>>35077526
>>35077629
>>35077799
Someone help me pls lol. I've been lucky enough to not snap my shit up. But I want to fix my form.. I'm 6'4 so I'm assuming it's mobility problems. What do I need to stretch
Im running TM for bench and deadlifts, but due to a hip injury which prevented me from squatting for a while Im still doing 3x5 on monday(volume day) and friday(intensity day) for them increasing 5pounds every time since im still novice at them.
The problem is that the sets are getting really heavy for me and maybe messing with recovering from volume day. Is keeping the fridays squats as they were but doing only 1 set with the previous 3x5 weight+5lbs and 2-3 sets 5-10% lighter on monday a good idea or should I just start running TM for squats too?
>>35078253
Www.powerliftinggeneral.com
Click deadlift
Click on videos
>>35078131
>>35078144
>>35078159
>>35078210
FYI it was I who got the moderator in here with my feedback report, I support this discussion as seen from my previous posts and I am glad this happened, now the shitposting brigade (benchbeta, etc) cant shitpost no more, which is what I wanted since day 1
>>35078258
if the sets are getting really heavy (and you're close to stalling and not just being a pussy) with 3x5 on monday and friday then you're at the point where you should switch to TM anyway. it's hard to say from your post, though.
>>35078297
So why were you crying about it like a little beta bitch?
>>35077132
What's the smoothest way to start programming? I've always just kinda dicked around and got stronger just by lifting heavy/eating. I want some intelligence in my routine for once.
>>35078304
Again for the 50th time, that wasn't me
>>35078220
It costs an hour of work and has saved me a lot of trouble dealing with shitty Google sheets
>>35078311
You have an impersonator or one of your multiple personalities have broken loose.
I had a feeling you weren't fully responsible for the shit posting, I knew others were taking after you.
The new guy is so fucking annoying, is he actually 12 years old?
>>35078308
SS + GOMAD
>>35078088
Btw In c6w is there a way to joegram my bench? In sheiko it's really not possible with everything mixed.
>pay £40 for Saturday delivery of home gym
>doesn't arrive
These cunts better give me some money off the order.
>>35078262
That site tried to give me malware
>>35078335
Yes, yes and probably yes
>>35078355
What was wrong with sheiko, lad? You seemed to be making good progress
>>35078336
Thanks, will report back with results! :)
>>35078334
i know it does the job but lacks so many features of the ios app
and crashes like fuck
How good is a 1212 total at 181 juiced (b+c)?
>>35077629
Sup KK
>>35078423
There's gotta be similar apps. This shit sucks.
>>35078428
Not good at all
>>35078399
Nothing wrong really. I just want something with shorter cycles I can have more fun on.
>>35078428
Fucking terrible.
>>35078428
Kg or pounds?
>>35078443
>c6w squats and deads
>fun
it has shitty bench and accessory work too, sheiko has a ton more freedom vis a vis accessories and it doesn't feature bullshit like 80%x6x4 squats followed by deadlifting
>>35078437
Lol KK?
>>35078440
>>35078452
Im trying to pro in pl and get sponsored by Animal.
>>35078466
Pounds
>>35078428
I'm 1205 at 185 natty (so far, saving up for cycle)
>>35078469
By fun I mean maxing out or just hitting heavy shit. I don't like waiting 12 weeks
to max out.
>>35078506
but... you wait 8.5 weeks to max out
>>35078506
The mods on sheiko forums have plenty of suggestions for how to add heavier work to the programs buddy.
I don't think it's a good idea to switch from a proven program designed by a world renowned and well proven coach to some american upstart's program run by approximately one (1) IPF champ
>>35078474
>>35078486
Okay keep it up you'll get there
You might want to add some shit to ur stack
>>35078355
Aaron is an actor?
>>35078504
ive been training 10 years im pretty sure i know more than u plus im cut my physique is good
>>35078506
What would Phil say to this idea?
>>35078515
I'm used to waiting like 2. It feels so long.
>>35078528
Sheiko has coached 0 (zero) champions
Are you SheikoExpert?
>>35077181
The guys face, kek.
Should be a reaction imagine.
What's the cheapest single prong IPF approved belt?
I don't have £60 to drop on a fucking belt.....
Who gave BenchBeta permission to start posting again?
Trip or not he needs to go
>>35078554
Jesse Norris has endorsed Sheiko.
>>35078529
Thanks I started off at 500 test
Today's doubles at 75% flew, skills test on tuesday. It'll also mark five months of lifting for me and a year of weight loss desu, I have a ton to thank you guys for.
So far I have an orange monster to drink during the session, this is my first maxing out evrr, so suggestions are welcomed
>>35078563
Save till you do then
>>35078595
Nice you're looking pretty strong but you should add some mast and tren and dbol
>>35078625
I'll never have enough.
I refuse to spend so much. I just want to compete ffs
>>35078648
No quality belt will be super cheap. You'd spend that much on a nice pair of shoes, right?
>>35078660
Yes because I have flat feet and need all the support I can get.
A belt just adds a dozen kilos to my squat.
>>35078504
Where are your pics???
>>35078678
I have flat feet and I use wrestling shoes. I wasn't even talking about squat shoes Tbh, I was just saying that 60 britdollars isn't really that much money for something quality that you'll use often and for a long time.
>>35078640
Cool why so much? Doses?
>>35078713
How else would you get strong?
@35078722
Hard work and effort.
>>35078712
Yeah wrestling shoes are supportive for flat feet. I don't think a heel is useful either.
I can't drop £60 on a belt, I'll never have that money available to use on a god damn belt.
Is there none for around £30 maximum? What's a good single prong belt I could find second hand for £30 on eBay?
>>35078750
He gave that up when he injected steroids
>>35078713
He's right. This is me a free I cut down using a similar stack. Lifts are 500/400/580 at 237. Pretty good id say
>>35078713
So you can get really strong and get sponsored by Animal, for doses just take as much as you realistically can without dying
I did roids too and now I'm strong
>>35078428
that's pretty bad m9
>>35078761
everyone at my the gym told me to start b+c
@35078761
He could always stop and wait until he is natty again like aaron did
>>35078790
Natties don't get sponsored by animal
He wants to get sponsored by animal
>>35078790
Which Aaron?
Norsefat or bagboyshorts?
@35078810
Boardshorts
@35078809
Isn't Jesse Norris sponsored by them?
>>35078809
ben rice used to be sponsored by animal
>>35078223
>implying we aren't mostly thick, solid, tight
Lol, fag.
>>35078355
Well it's upper lower split so it should be perfect for joegrammed bench
>>35078772
500 squat was a grinder but definitely my best lift at 237
>>35078758
I think you're undervaluing belts. No idea what the used market looks like but Inzer and Titan are good bets.
>>35078619
>It'll also mark five months of lifting for me
lifting or powerlifting?
>>35078826
He lives USPA And therefore not natty
>>35078778
Damn dude you looke huge !!
>>35078822
Norris is on steroids
would going from training with a bodybuilding style pplpplx routine to squatting and benching 5x a week (greg nuckles program) be difficult?
should I keep my calories the same?
>>35078772
Your insertions are... off. Maybe it's just me.
>>35078787
>>35078787
Where are your pics?
>>35078892
He just has a ton of bodyfat and some very undeveloped muscle groups
He has no business being on that stage
>>35078870
Thanks man it took a lot of hard work and dedication and good diet and the roids really didn't help much but I like where I'm at now of course I'll continue to work on my total my goal is to compete at IPF worlds next year
>>35078919
What weight are you? 250 ?
>>35078910
I'm at 5% bf not day with 18 inch arms not a "ton of fat" huh?
>>35078927
I'm gonna compete at 105kg
>>35078946
You're not even close to 5% bodyfat lmao
>>35078956
What on me is underdeveloped? My lifts are probably way higher than yours, at the least.
>>35078919
>>35078919
What routine?
>>35078956
Won my class first show as well.
>>35079002
That doesn't really mean anything. Granted you look about 5%, just not as much mass as a mass monster. 8/aesthetic
>>35078995
I'm doing Smolov for my squat right now and Hepburn for bench plus accessories obviously
I figure since my squat will go up so much on Smolov I won't need to deadlift it will just come alone with my squat
>Sean is now shitposting in /gaygen/
Take him back, assholes
>>35078984
>My lifts are probably way higher than yours, at the least.
With those tiny legs? I don't think so
>>35079072
What the fuck is gay den?
>>35079065
You have to deadlift at least once a week for proper volume I hope you know this thanks for routine dose advice btw
>>35079002
Were you competing against a bunch of benchbros?
>>35079107
No problem man and okay I'll add some deadlifting once a week thanks for the tip
>>35079072
Trip on dreamer
>>35079105
Thanks for the reply, Gayko. 500 squat at 237 and you want to talk about my legs? Lol
Ps I've never been above 10% bf
>>35079106
a different general
>>35078758
>not being able to drop £60 on a whim
Are there people this poor?
>>35079134
thats actually terrible
>>35079130
Sean why did you deflate your rares in the sparrow thread?
>>35079124
Bar set: 8
135x8
135x8
225x6
315x3
Etc
>>35079152
Haha funny you should say that because I have a question about cheat rows that I need to ask you!
>>35079138
top banter, that
![1448808941184[1].webm](https://i.imgur.com/ztMZZCU.jpg "1448808941184[1].webm")
>>35079166
Okay should I work up to a heavy five/triple/double etc?
>>35079173
Dont do them unless on steroids
>>35079153
I'm a certified pt as well. You?
>>35079210
Ok but can I still ask my question?
>>35079138
woah ricky
>>35079204
Start with an easy triple and then do as heavy as you can single with chains
>>35079220
>60kg
>mixed grip
>legs that small
>lifts that small
>mfw I'm talking about you and not the girl
>"""""PT"""""
Sounds about right.
>>35079220
>You?
Multimillionaire playboy
>>35079221
Steroid users only
>>35079246
Best lifts?
Fondest memory with your father?
>>35079233
Okay thanks a lot man you seem to know a lot about this stuff
Any other tips?
>>35079204
I'm already sponsored by fireline so animal should be a relatively easy one with 5 more years of training
>>35079256
I take curcumin so I'm basically not natty
I need an answer though pls
>>35079258
Don't neglect cardio, I do at least an hour a day with my clients
SEAN DO YOU COMPETE IN THE IPF?
Y/N?
>>35079246
What the hell is mfw? And where are your lifts? I did a 400 bench when I was 218
>>35079296
>don't neglect cardio
