Welcome to powerlifting general!
powerliftinggeneral.com
>equipped and ass to grass edition
I bruised my hips quite painfully doing this. Always use good spotters!
First for Isley looks like pudding poured into a plastic bag
I miss the names
>>36617648
And you don't?
so is this a good way to change the texas method to be better for powerlifting, or is there something better?
>>36617612
>equipped power lifting
no
just
no
>>36617748
http://www.powerliftingtowin.com/forums/viewtopic.php?f=14&t=56
Which flavor of whey should I get? I'm going for ON, but I've only tried the chocolate and vanilla.
>>36617753
It's kind of fun. In a weird sort of way.
>>36617612
wtf how are your spotters so terrible? Isn't that a powerlifting club?
>>36617612
In the thumbnail it looks like you're a girl with a ponytail.
>>36617805
I agree with this anon.
>>36617612
that dude in the background
Is bench bro here or can you get bench bro?
I have a gift for him
>>36617612
Hi all! 18 year-old guy here
I've been lifting since september, (even went to a push pull meet) fucking around with powerlifting and oly. My stats are shit but I've also been running 5k and doing GPP.
Do you guys recomend me Canditos Linear?
Stats are 90/80/110. Short arms n shit brehs.
I like volume, could I do the bodybuilding one adding not retarded accesories? I'd add hamstring curl, leg press, highbar squats on BB day, db OHP, flies, bicep curls, pullups and rows.
Also, been thinking about split hipertrophy upper in two days so I can go to the gym 5 days a week. Goal is to improve my total, getting a little bit more top heavy and exercise a little bit more bc I'm getting close to 25% bodyfat.
That would be like LUxLPPx maybe some skip rope or light running(20min?) on Wed too.
Diet would be just at manteining, maybe a slight caloric surplus on Mondays. Progresion would be 1 kilo each week since I'm recomp.
Then I would jump to sheiko or just doing one lift and their accesories once each training session because I fucking hate doing squats, then Bench then Deadlift, it just fuck my shit up. I like doing squats the whole session. First at low reps and then finish with front or highbar at higher reps.
So much thank you guys. Powerlifting is waaay cooler than I first thought, also I recomend competing, fun as hell and you get to know some good people :)
>>36617864
Just to let you know I'm stronger than you and probably have a bigger penis. K thnx bye
>>36617873
seconding this
>>36617873
Since you are stronger than me, your opinion at pl is important to me, so would you recomend CT linear to me, sir?
I really like going to the gym 5-6 days a week and all noobie programs are just 3-4 days :(
How did Bod do on deads?
>>36617909
I only recommend anything by Greg Nuckols. Nothing else.
>>36617864
Look into greg nuckols free programs.
>>36617925
Thanks buddy! I'll give it a look
Is Isley husbando mode?
>>36617924
290-310-315
Ended up with PRs in bench deadlift and PR. Kinda JUSTed my squat
Repostan because no one helped yesterday:
Squats have never felt so garbage. Fuck ID. What the hell could I possibly do? I'm already doing a fuckton to warm up and I still don't feel warmed up enough. I still hit it, but fuck I'm so pissed with how terrible it felt.
I feel like I need either a little more volume or intensity on RD, due to not feeling acclimated enough to heavier/difficult sets/weights on ID. Any tips? I do 70% of 5 rm x2x5. Would I benefit from another set? Or a little higher intensity instead?
>>36617941
Good job friend. You'll smash it even harder next time.
>>36617940
He's far fatter than this atm
>>36617941
why did squat go so wat
>>36617955
Greg
Nuckols
Free
Programs
>>36617955
maybe stop lifting
>>36617940
people often look up to bodybuilders thinking they're alpha males e.t.c
Then there's isely
>>36617941
What were your lifts bedgropio
GREGEORY
KNUCKLESONS
FREE 28
PROGRAMS
>>36617781
Yes. Dunno why. Skeletons and newbie I guess.
>>36617805
kek
>>36617837
Yeah he's incapable of actually moving well. He also tore his adductor really badly so I haven'thad to see him for four weeks.
>>36617955
>>36617864
>>36617992
>He also tore his adductor really badly
FUCK SUMO CREW
>>36617940
>no abs
>husbando mode
kek
>>36618012
He did it squatting actually. He has a really narrow stance (it's shit) and now he's trying to squat wide. Only every time he does, his feet literally roll to 30 degrees.
But he has some autisitc spectrum disorder and some kind of learning disorder. He's incapable of making any kind of technical change.
>>36618045
you should murder this black gentleman
>>36618045
>But he has some autisitc spectrum disorder and some kind of learning disorder. He's incapable of making any kind of technical change.
you should be able to get along
>>36618045
You should do as I say
>>36618001
>>36617960
None of his squat programs seem appealing at all tbqh
>>36618057
lmao
Too similar I guess. I find him slightly annoying.
>he doesn't even have a job, and has never had one
I'm like a white version of him
>>36618050
I kind of want someone else to.
>>36618045
Tbh guys with learning disorders should just stick to BB, at least you can succeed there being a retard.
>>36618100
>Too similar I guess. I find him slightly annoying.
i find this slightly hillarious
>5kg on my deadlift
>in half a year
kill me
177.5-142.5-230 at junior nationals, lads. Bronze in binch. I did 2.5kg more than the bench specialist did on his 2nd lift, and he went for a PR rather than securing the medal on his 3rd, failing.
>>36618232
Good job. What's your bw and Wilks?
>>36618244
96.20 at this comp, 340 wilks i think. Also, long-pause evil judge meant i failed 3rd bench.
>>36618279
how does christiania manage to have an atletklubb?
>>36618284
Wot? They don't.
>>36618379
I'm coming up on your binch
>>36618300
lel motherfucker apparently there is a christiania in norway
>>36618279
>96.20
>looks like me at 72
wew lad you tall?
>>36618279
No wonder your coach wanted you doing GOMAD, you look twinky as fuck.
Also, anyone ever do the 20 Rep Squat program? Reading up on it, it says that one can expect to rep their 5 RM for 20 by the end of the 6 week cycle. Probably not too great for PL due to lack of intensity/specificity, but looks interesting enough.
noodles or frozen pizza lads, help me decide
>benching 110 for doubles (75bw)
>feel like i can grind out a 3rd rep
>guy runs across the gym to lift the barbell off me even though i say 'ive got it' multiple times, could have even re-racked it half way if i was in trouble
>gives me a long lecture about how he fucked up his shoulder and i shouldn't be doing sets less than 6 and should also have wrist wraps
should i be sticking to 5+reps?
should i have wraps?
>>36618349
Tell him to fuck off and mind his own business. You can get wrist wraps if you want. And set/rep scheme should be dependent on your program, which can vary widely.
>>36618304
Why did 145 suck so much compared to 142.5?
>>36618309
This is Denmark, I have literally no idea what people in Norway do kek
>>36618340
At least I don't lift like a twink :^)
>>36618377
Well if you look at your 142.5kg, you slow down a lot at the region you failed at, and because that bar bounced slightly during the descent, the ref gave you a long pause to be sure the bar was motionless, making you weaker.
fucking kek I was literally deceived by bryce lewis
>>36618377
noob here
are you pausing on your chest because you have to or because it's difficult?
are you just going super slow so you don't get accused of bouncing or something?
>>36618389
Suzanne "Make people bomb out for her own enjoyment" Diter is literal evil
>>36618403
Nah it's all on you lad. You don't have enough control on the chest.
>>36618377
>At least I don't lift like a twink :^)
... you do tho
>>36618401
Pausing because it's required, but also because every single bench rep for me is paused, so I can't even do touch'n'go anymore. Pausing usually makes it harder, anyways.
>>36618396
Trip on Joff
>>36618401
In IPF/USAPL rules, the bar must be paused on the chest in order to assure people don't use their chest as a trampoline.
>>36618401
There is a referee who gives you the commands. "Start" to begin the lift. "Press" when the bar is motionless on your chest and "rack" when your arms are locked. If you don't obey these commands, even if the layperson would say you made the lifts, you aren't awarded it.
>>36618420
>Joff
implications
>>36618417
>>36618420
>tfw your max is worthless because it isn't paused
;_;
>>36618396
Explain more.
>>36618420
>In IPF/USAPL rules
how new are you
>>36618423
that's not the same for squat is it?
pause squats scare me
>today's week 5 day 3 of c6w
Who /hype/ today?
>>36618454
In non-lol feds*
You happy now?
>>36618466
No it isn't.
>>36618439
Yeah to every powerlifter, their "max" is always paused and never touch and go.
Although, if they're talking about their gym max, what "paused" means can vary quite a bit.
>>36618472
Wew lad. That's the second lower day right?
Tfw i can repost this now
:D
>>36618488
Yeah it's the max out day for deadlift.
>>36618452
>"I have chosen 5 individuals out of the larger group to receive fully customized coaching instead of the standard approach. You are one of these athletes."
>do the 12 week programme submitting my progress weekly (massive gains too)
And now I found out the study was not actually on how well the programme works, but it was a psychological one. He was testing to see how having an expectation of bigger progress affects progress, so half were told their coaching was individualized and half were told it wasn't when in fact everyone did the exact same programme.
>>36618473
>You happy now
no
you are suggesting lolfeds dont pause and are not given a press command
which is wrong
i dont even compete in lolfeds but this is basic stuff lad
>inb4 garage bench webm
that was a bad ref
I haven't lifted in 6 months, need to get back into pl. Had a babby 1200 total before but have been completely out of the game.
Best place to start? SL -> TM?
>>36618479
tbf you could have gotten a press call there, the bar stopped.
>>36618498
What weight? I'm skipping that day so I'm fresh for two PRs on max day
Wew! Did some regular deficits today. 80%x3x5. Last set ended up being @8, maybe a really ugly @7. Speed was absolutely amazing on the last two sets. I also noticed that my bar path is really weird, so I gotta work on that. 4th deadlift sesh this week. I think. Maybe around 20 sets altogether.
>>36617941
Good job friend!
>>36618530
>regular deficits
??
>>36618527
tbf any time a bar changes direction it technically stopped
>>36618511
>Dave Hoff bench webm
>>36618538
Not snatch deficits. I've done so much snatch grip deads I'm starting to needlessly differentiate between the two when I post.
>>36618527
495 is the weight for today. I'm probably taking a deload week next week
>>36618511
I don't watch too many lol fedders desu. Like two or three, and the occasional garagebro webm of course. So I stand corrected. Thank you for your input friend.
Screamer fucking cracked me up here https://www.instagram.com/p/BDtBselqbLU/
>>36618558
I'll murder you
>>36618571
Not gonna max? Mirin wisdom
>>36618322
Yes. The spotter behind me is like 6'9
>>36617612
sick depth faggot
>>36618563
whats he spf?
same pause rules
bad refs dont change what a rule book says
>>36618593
you are welcome lad, ipf are more strict and consistent with it which is probably where you got it
>>36618597
>I'll murder you
pls
can you give me a time?
>>36618617
>>36618597
You would love that fake natty albino faggot
>>36618640
Don't bum me out anon
>>36618660
>being mad over something on the internet
>>36618597
I haven't deloaded in about 3 months and I can tell it's starting to inhibit my performance.
>>36618597
> https://www.instagram.com/p/BDtBselqbLU/
>#depression
>>36618096
I love the beginner 3x week one.
>>36618678
what is this cringy shit?
>>36618678
https://screamermanuel.wordpress.com/are-you-ok-the-worst-question-you-can-ask-anybody-with-depression/
>>36618670
>>Being so mad about words on a Turkish coffee bean forum your best attempt at saving face is to call the anonymous poster mad.
>>36618706
>not just manning up through depression
plebeians
>>36618704
Would it work if I got kicked off of SS already?
I'm hoping to be near Phil's bench 1 RM when he got kicked off of beginner programming. You think it'll be likely if I did 225x3x5, I don't see any signs of slowing down, and I have 4 weeks until I get kicked off of SS for benching and start cutting?
>>36618706
This is the stupidest shit I've ever read.
>>36618706
Are you ok?
My left hip flexor is starting to get tight as fk. Anybody know any good stretches i could do ?
>>36618805
COUCH STRETCH
O
U
C
H
S
T
R
E
T
C
H
>spend 18+ hours in a car and sitting in a suit
>get ass and lower back cancer
>can't squat
fuq
Kek I should not have taken ibuprofen before working out, I can't even feel my chest properly and tell if it's in for more reps or not.
What did I do, what a shit workout kek
>>36618721
>saving face
Dude what? What do I have invested in this video?
Why do you choose to be like this anon?
>>36618823
Gotta get them career gains tho
>>36618838
got a job offer in the wrong SD
pretty worth it i suppose.
AYY LMAO OUR LAD PHIL
https://www.instagram.com/p/BDtJemLI-TF/?taken-by=wahlanders
>>36618823
>can't squat
That's been my Fridays for the past 2 weeks now friend. I finally understand your pain and frustrations.
GUYS WHAT ADJUSTMENTS do i make in order for the Texas Method to be better for powerlifting?
replace cleans with a deadlift variation? recomendation for a good replacement?
dont alternate to press monday and friday, always do press only wednesday?
any additional accesories that i should do??
>>36618746
It's meant to be done after something like SS.
>>36618746
I thought we were talking about squats not bench.
>>36618838
>>>>>>>>>>>>>>LOLUMADBRAHJ
>>>>GOTEEM
Do you have to do low bar in a comp? I already decided I'm sticking with conventional for my dead.
>>36618920
Nope. All I squat is high bar.
>>36618920
no highbar is fine
>>36618856
>tfw plg living through bodorio
feels good Tbh
when did he get the belt
>>36618875
Practical programming 3rd edition has
volume day- squat and bench 3-5x5
stiff-leg deadlift or good mornings 2-3x5 (or power clean or dynamic effort deadlift 10x1).
Recovery day- Squat 2-3x5, 3x5 Press, light power clean
Intensity day- 5x1 for squats and bench, 3x1 deadlift (optional stiff leg deadlift 2x5 if no pulling on monday)
>it's a watch anon have an autism fit episode
What's new I guess
Deadlifts finally feel good again after switching back to conventional from sumo. Can't believe I fell for the sumo meme.
>>36618973
Can you not just fucking ignore the posts and keep on talking about whatever is relevant?
I literally never understood what the problem with s was or how he could "kill the trips".
All he can do is posting here, he can't get in your way in any other fashion - all you have to do is not-reply.
>>36618856
filip sponsored by wahlanders(tm) fucking when???????
>>36618856
>>36619004
inb4 agressive wahlander shilling starts appearing within the week
>>36618968
>using rippes programmes
High bar squatter don't sit between their knees right?
Also, is it usual for to banana back? Or is that usual for women?
>>36619032
wahlanders fucking goat though
>>36618894
Might have to give it a try then.
>>36618907
I was, that was an unrelated point, just said in general, not meant in a reply to your post.
>>36619046
has to be more aggressive, attacking other brands
sbd a shit tBh lads
>>36619061
>attacking other brands
no need to attack other brands, they're still using fucking single/double prong or "let me just get my screwdriver" belts lel, theres no competition
>>36619067
Why?
>>36619074
kek i like it subtle but effective
>>36619107
wahlanders is simply better
>>36617955
poz skwots
Is squiggles here
>>36619114
Would I be able to recover enough for ID?
>>36618856
WHAT IS PHIL DOING IN THE 105KG CLASS WTF HAPPENED
>>36619144
TWINK SHITS OUT
W
I
N
K
>>36618986
how long did you try it for? I was thinking about doing it, but i'm 30lbs away from 5pl8 so I don't think there's any point in trying sumo
>>36617959
I think it was the minimal taper among other things
>>36619131
Am I you?
>>36619196
next meet when?
hyped to see you hit that 290 tBh
>>36619112
They do different products tho
Does anybody have a chart on what muscles are worked in the sumo deadlift?
Surely it can't be the same as conventional.
>>36618507
post program
>>36619219
..no pretty sure more or less the same muscles are worked
>>36619202
Considering that doing 70% of 5 rm x2x5 feels tough already on RD, I doubt very much I'll be able to. I'll probably just run Nuckols' beginner squat program and see how that goes. I might need the work with the light weights to dissipate some fatigue.
>>36619212
July =)
>>36619196
theres our lad
well done m8
seen that 190 bench, thought you were going to make it happen like that skills test video a while back, you are going to have to tell that arm to try harder Tbh
>>36619258
Smesh that shit lad. 500 wilks when?
>>36619218
>soon
Hi. Just hit 275 bench at 151. Are you guys impressed?
>>36619233
I barley feel it in my hamstrings though.
>>36618823
24hr amberlamps shifts dude, fucking kills me for like the next two days.
Im currently on SS, 184 cm tall, 82 kg.
48,8 kg ohp
67,5 kg bench
115 kg squat
105 kg deadlift
The thing with squats is that they scare me and i don't want to add weight every sesh. Can i start TM progression for squats and keep rest the same?
>>36618823
>>36618875
Anon's pissening ezgains TM*
5x5 SQ
6x5 BP
4x4 paused DL
3x5 CGBP
(RD as you see fit, I did HB 3x6-8, incline same)
ID:
3RM, -5-10% x 2x3
*but you still need to eat a lot
can i do rep test at the beginning of the week instead of at the end?
>>36619184
I did it for a few months. I could lift more doing sumo, but It just didn't feel good and was harder to maintain proper form for 5 reps.
>mike's rts chart predicts like 262.5kg dead
>cant get 255kg off the ground
i semihoped it would be accurate even for higher reps lel
>>36619382
no, lifting with the moon is very important
>>36619053
Just don't go too crazy on the AMRAP sets. I keep 1-2 reps in the tank so I'm not fried for the next day.
>>36618968
>>36619368
ty friendos
>>36619219
Adductors and quads a bit more but it's still a didlift m8
>>36619337
Make Wed a light day first
whats more important in a squat, adductors or abductors
>>36619427
Will do. I'm sure my body will thank me for the general deload either way. Thanks friend.
>>36619461
Adductors.
Is bench bro here?
Is Isley here?
>>36619401
Lifting using the RPE chart means you'll probably be going heavier than you're used to a lot of the time, I think he says 1@8 is like 92%, right?
>>36619473
that he does yeah
>>36619471
Yes
>>36619500
Get bench bro. I have something for him.
>>36619466
You still doing progressing well for bench?
>>36619515
Yeah. Bench is going smooth as fuck. Hoping for ~245x3x5 before I get kicked off SS, we'll see how it goes.
>>36619530
You doing OHP?
>>36619513
He busy
>>36619565
Can you send it to him on my behalf?
>>36619548
Just put it back in last week, wasn't able to for a couple weeks due to hurting my wrist.
@36619569
Okay seen
>>36619570
This week*
>>36619570
I started doing a false grip when I had wrist pain. Hasn't hurt since.
>>36619577
I'm anon. Not Sean.
I want you to link him these videos:
https://www.youtube.com/watch?v=IUFOVu1CurM
https://m.youtube.com/watch?v=RY7S6EgSlCI
https://m.youtube.com/watch?v=zFOvHmFDQuk
https://www.youtube.com/watch?v=Xuz94ZIPfJk
I think he'd like them. Do not listen to them. They're for benchbros ears only.
>>36619392
Pulling more weight does sound fantastic, but I don't see anything wrong with conventional, so I'm not gonna change
>>36619597
I hurt my wrist (specifically the tfcc) doing barbell rows. It popped at the top of the last rep of the last set, and I wasn't cheating them. Had to wrap my wrist to squat, bench, and deadlift for a bit. Due to the narrowness of my ohp grip, it wasn't possible to hold the bar without pain.
>>36619606
Bench bro here
I did not like them. I'm sorry.
ISLEY
>>36619662
You do like them.
>>36619618
Dude, do you undergo like every possible injury that the human body can possibly run into?
What the fuck man
I have a couple of questions:
What's the deal with powerlifters and sprinkling chalk EVERYWHERE? Very little of it seems to go on the hands.
Does benching with a super-arched back and 10-15cm ROM have any advantages? Females in my gym seem to be really into that.
Not trying to troll, 100% cereal.
>>36619663
Moi?
Why do I store the fast majority of my fat in pic related?
>>36619714
Did you send it?
>>36619708
chalk on hands and upper back
what you see on the legs and such is babypowder
>>36619699
I'm getting there. Everything from the waist down has been okay kek. Of course, I've probably jinxed myself saying it, but oh well.
>>36619724
because you're a woman
>>36619724
because thats where humans, especially men naturally put their fat stores.
you need to simply lose fat all over.
Reminder to stretch
>>36619740
Knock on wood three times right NOW - I swear the amount of injuries you are facing is depressing me, I couldn't stand it if you ran into even more.
SEARCH SOMETHING WOODEN REAL QUICK
>>36619708
Most people go overboard with the chalk imo, but if it adds 1kg it'd be worth it.
Yes arching helps. You lift more weight
>>36619731
Of course
>>36619733
I'm more curious about the reasoning behind excessive use. Grip gel works fine for me.
>>36619755
OK cool I'm shredding down as we speak
>>36619724
Genetics. I'm the same way.
>>36619768
Just did kek. Thanks for your concern friend.
>>36619769
>Yes arching helps. You lift more weight
Yeah, but is the almost non-existent ROM really worth it? I arch my back, but I don't go 300 degrees like some people.
>>36619724
Men store fat in that area.
>>36619784
i duno what counts as excessive use to you
>>36619784
You've got to be a bit more specific lad
>>36619784
People use enough to coat the hands and enough to cover the traps.
>>36619806
Yes it's worth it. Why wouldn't it be?
>>36619810
>>36619820
Sometimes the barbells are literally white from chalk and there's a even coat of it on the bench and surrounding area. Looks like some has sprinkled it around to ward off bad spirits or something.
If squat in flats with pretty minimal knee movement would/how would squat shoes help me? Also pretty flat footed fwiw.
>>36619835
Well, when twenty people are using it at a time...
>>36619835
>barbell white from chalk
uh, yeah, that seems reasonable
>on the bench
increases friction, for using leg drive
What's up brehs, enjoying some sweet doms. I love me some bodybuilding from time to time to win dat hyper trophy
>>36619831
I'm no expert, but wouldn't full range of motion with a bit lower weight be more beneficial for strength gains and allow you to bench more in the long run?
>>36619894
They are training with full range of motion though
>>36619894
It may, but training the way you preform the motions in competition ingrains them in a way that can't be replicated by switching styles between training and competition.
>>36619796
Whew lad, close one - now smash some PRs soon
>>36619941
I have been. 10 lb 5 RM PRs all day erryday.
Why the fuck do I have stretch marks near arm pit??
I doubt I gained muscle mass near chest insertions, who the fuck gains mussels at insertion point kek
>>36619949
Sumo PRs*
>>36619950
yeah ive got them there too even tho im a twink
also have loads on my back from when i grew even tho im still a manlet lol
they never really went away
>>36618309
Christiania is what you used to call oslo in ye olden days
>>36619950
the skin is stretched there because you gained muscle at other places than "the insertion"
>>36619993
ah, i thought it was https://en.wikipedia.org/wiki/Freetown_Christiania at first and wondered what the shit
>>36619950
Cause your back got bigger.
>>36619894
Not really, is the answer
>>36618507
Kek I've known about this since February. Really wanted to spill the beans but meh. How was your progress though?
>>36618527
>i bench with my heels down
why are you such a lying weak loser bagboy?
>>36620034
>I've known
OH YOU
>how was your progress though
+15kg/+15kg/+5kg
So I'm planning on running this programmme into the ground, fucking 35kg total PR shit's crazy
ISLEY
>>36618856
>yuroclaps
my sides
Had a dream that I had a cute trap gf and bad to protect him from bullying.
Which is strange because I bully trannytrip whenever he posts here.
>>36619125
Squibbles heeeere
>>36620070
post it
>>36620070
has he released the results of it?
when did you find out?
Why is Phil so perfect? He's the Clarence Kennedy of plg.
>>36620070
How long was it 12 weeks?
>>36620070
you should post the program template here to get back at bryce
Hit an 85kg x 3 squat PR. I went to do it again after like 1-2 mins of rest (because I was excited) but failed after the 2nd rep. I had already done 4 sets of 3 at that point tho.
Also funfact: my underwear tore in the bottom of my first rep in that vid. Kek.
>>36620070
>fucking 35kg total PR shit's crazy
I did that once
And then I never did it again.
>>36620102
send him a mail and ask him for it, tsa aren't really releasing a lot of free programmes so not posting in case he doesnt want it public
>>36620104
just today, finished maxing this week. results aren't out yet but he average gains were around 50lbs~
>>36620125
yeah 12 weeks
>>36620137
>35kg on my total from a programme that wasnt available at all at the time
im not all that mad desu
that said i have the "template" in 12 images with only absolute values of the weights
>>36620183
>that said i have the "template" in 12 images with only absolute values of the weights
uploaded to imgur friend
>>36620195
actually fuck it, going to send a mail with a couple of questions tomorrow so ill ask if hes cool with me uploading it
>>36620183
>in case he doesnt want it public
very respectful Tbh
post results here when you find out
would be interested in how the placebo gains worked
>>36620170
pls stop
>>36620170
Learn to brace better. You started bracing as you were descending on the third rep there. Scary stuff
Pretty gay not sharing your program with others.
How would he find out?
Programming should be free. #gnu
>>36619337
Maybe try microloading with 1.25 pound plates on each side of the bar. This way you are going at half speed.
