my mom says you have to post in my thread
>>37158817
can i power lift your mum?
is cocaine natty?
>>37158817
lol benchbeta btfo
currently have 10 people in the official
tinychat
slash
plg1
>>37158817
join the tiinychat panzerjager
>>37158859
Overly
Cynical
Gangsta
i really dont understand anything in these PLG threads. everyone here is either in a cult or completely roided out and only capable of communicating to other roid monkeys
seans TV is so fucking loud what the fuck
come listen to sean ramble on while being disgustingly drunk and alone on a friday night
>>37159030
y u leave
i lyu leprechaun man
>>37158978
>>37159030
Tinychat?
>>37159138
yeah its tinychat
room is
plg1
everyone but me left though ;_;
>>37158841
Banned by WADA
>>37158936
>Your squats will never look this good
why even live
>>37159145
Yeah, there's a reason for that Sean.
>>37159157
i sang you a fucking song and you fucking left you mother fucker i will curb stomp you
>>37159173
you're a blithering drunk with an earring
pls go
>>37159186
i dont have an earring you fucking leprechaun mother fucker
>>37159155
come to my tinychat pls talk to me i talk to you
>>37158817
>17.5kg difference between Squat and bench
WHAT IS THIS SORCERY
>Watching Norton squat
>Buttwink
>Squatmorning
I AM BEAUTIFUL
why you wanna leave me baby
>>37159238
now i know you seen my invites nigga
and i know you fuckin joined that shit before
so i know you ignorin my shit nigga and tthat shit aint cool
>>37159228
go to bed joe
>>37159255
Sorry Seanlad
I work tomorrow anyway so I won't be fun.
>>37159272
He is my idol
tinychat
/plg1
pls ;_l; someone talk
>>37158947
These are shitposting hours.
>>37159278
:(((( i just want3e to see ur noodle arms for 5 mins
>>37159298
I gotchu senpai
have a rare of poutine arms
>>37159346
F-frank?
https://www.youtube.com/watch?v=A_2HaVGvXdg
Don't take it back Sean.
I love you too.
get in tinychat sean u nigger
If this lad is still reading from the last thread:
>damn lad thats impressive.
Do you have any tips on when to bump up VD or change ID ?
>From what I understand from practical programming, you should be bumping VD every week, and only change the ID when you think you will fail?
You want to increase VD only as much as necessary. It's something you'll have to feel out over time. At first, it should move up at the same pace, i.e.: a 5 lb. squat PR means a 5 lb. increase on volume squats on monday. But eventually, you'll burn out hard doing this. You can get a similar effect by using less rest time between volume sets, say keeping yourself to only 90 seconds between the first and second sets, and 120 seconds after the third, etc., which will be stressful enough without having to increase the weight. You can also stagger the increases to volume day by only adding weight every 2 weeks for awhile.
In the end, I think by the end of your 1x5/2x3/5x1/1RM cycle, you should be using a lower % of volume than you were at the start. But if you aren't seeing progress on ID, you will know what that lower limit is.
>>37159487
>>37159464
neither of you niggers are in the chat lol
>>37159494
Thanks lad, I am still reading.
appreciate your input.
>>37159494
Sorry to bother again, but do you have any other general TM tips?
>>37159590
I have learned tons since I started. Do you have any questions in particular?
Make sure you buy rippletit's book practical programming 3rd edition, it will help you plan out how to set it up and what to do when you stall and how to alter it to keep progressing
>>37159611
> Do you have any questions in particular?
It might be worth asking what you have noticed regarding assistance? Because I have been adding more assistance programming, and given the long window between Monday and Friday and Friday to Monday, I have been doing decent amount of compounds on Monday and Friday, but mostly just isolation assistance on Wednesdays.
Also, do you make any volume alterations for bench? Like backoffs on ID, or an extra set on VD?
Sorry, thats a lot. And maybe kind of dumb, because I expect the answer to be "if you can recover from it its fine".
>Make sure you buy rippletit's book practical programming 3rd edition, it will help you plan out how to set it up and what to do when you stall and how to alter it to keep progressing
Have this, but I havent looked at it for ~8 months or so
>>37159673
Assistance will really depend on what your weaknesses are and what you want to work on. As long as you recover by Friday, it doesn't matter, but they should ideally be serving a purpose worth the time spent doing them. I love the erg rower for active lower body recover on squat day and heavy overhead pressing on recovery day.
A common alteration of the TM for Powerlifting is to replace the Press/Bench alternating focus with Bench Volume/Bench Intensity every week, which you are probably already doing. You will have to see what works for you, but in general, I like to keep intensity somewhat higher on bench volume. I'll get 3 to 5x5 sets depending on how fast my bar speed is, and then add backoff sets with the slingshot (same weight, just go for at least 10 reps) or backoff sets at bodyweight (use your bodyweight and get as many reps as you can), and close-grip bench presses. On Wednesday, I added a Floor Press for another lighter variant.
>>37159845
My routine has changed a lot since I started, and it adjusts when I want to fix something or focus on something. I do a 4 day TM to split up volume day. Just to give you a working example of assistance, reps and an idea of how I'm going about it, but again, you will have to adjust it for you.
Bench Volume (Sun)
Bench Press 3-5x5
Bench Press (Slingshot) 1xF
Bench Press (Close-Grip) 3x5
Pendlay Row 3x5
Weighted Chinups 3x5 - or - Lat Pulldown 3x10
Squat Volume (Mon)
Squat 5x5 (I pyramid up to a working weight, but I started with just 5x5 across)
RDL 3x5
Erg Rower 2x1000m
Reverse Hypers 3x10 (Light; just active recovery)
Glute-Ham Raise 3x10
Recovery (Wed)
Squat (Paused) 2x5 (Light weight)
Overhead Press 5x3 PR
Overhead Press 1xF (Backoff set)
Floor Press 3x5
Dips 3x10
Intensity (Friday)
Squat 1x5/2x3/5x1/1RM
Bench (Paused) 1x5/2x3/5x1/1RM
Deadlift 1x5/2x3/5x1/1RM
>>37159845
>>37159874
Damn dude thanks for all the info.
I'm currently doing 3 day TM right now but the sessions are so long and tiresome it might be worth considering a 4day split if it doesn't improve in the next month or so.
Thanks, TMbro
>>37158822
Not even that new-zealand fucker with worse form than Rasputin could dead-lift your mom
In for
Get rekt George
Nn lads
>>37160178
no one cares bag boy
What is Wada?
>>37160820
World Anti Doping Agency?
Are curls any good for powerlifting other than joocy looking arms?
>>37160863
Last night I dreamt I /kill commanded you and you died IRL and that a moderator reported me to the police and I was going to get arrested
I was worried
>>37160925
Not really. They might help if you're having elbow pain from or stability issues with benching (a lot of lifters like hammer curls for these purposes), but they're not hugely important.
>>37160949
I'll just stick to chin ups
I sometimes plan on doing them at the end of a workout but the mass of twink shits doing their endless curl sets puts me off
>>37158817
Moms are dope
>>37160982
Do them or enjoy your elbow pain
>>37161015
I'm still a benchlet though
>>37161020
More reason to do them
>>37160925
Have you ever seen a strong bench presser with small arms?
More srs reply, the biceps is an important stabiliser in the powerlifts (it helps to hold your elbow together). Getting it stronger is actually important, and it's like the one muscle that isn't adequately worked by doing the three lifts. So yeah, chinups are good, so are curls and they don't take much time or recovery, so why not both?
3 days left to revise.
NEED ADVICE ON HOW TO REVISE IN 3 DAYS.
My exams give me about 2-3 days inbetween to revise, what's the most effective way to revise?
>>37161179
I often don't do them because I'm tired by the time it gets to curls and the free weights area is always full of cunts endlessly doing their million curl variations
>>37161193
browse 4chan while masturbating and drinking whisky
>>37161193
Get an overview of how important the different topics are. Check previous exams.
Learn the most important. Make mind maps, which should help learning and seeing connections between stuff.
Read the important.
Skim the least important.
The exams are now your life. Nothing exists but the exams, food, and bathroom.
https://www.youtube.com/watch?v=zdzlJKBCbPo
Kbooooey is getting lower back pain.
who woulda thunk
Rate my TM
Monday: Volume
5x5 Squats
5x5 Bench
3x5 Rows
Wednesday: Accessory
5x10 Weighted Chin Ups
5x10 Weighted Dips
5x10 Should Raises
Thursday: Recovery
3x3 Front Squats
3x5 Push Press
Saturday: Load
1x5 Squat
1x5 Bench
1x5,2x4,4x2,5x1 Deadlift (Monthly Cycle)
>>37161250
the form on that guy going for 200 deadlift
not clipping the weight either is hilarious
>>37161309
Looks like he's learning from Kevin kek
>>37161306
Your recovery from ID might interfere with VD, just having 1 day in between.
Just keep it mon-wed-fri (or tues-thurs-sat) and do accessories on VD. If you're a bitch and you can't handle the giant workout on VD then do some extra shit on ID. E.g. if you're just benching a new 5RM you should have plenty of energy for a couple sets of dips and chin-ups and no these movements won't fry your recovery for next VD. Now if you would be doing 5x10 squats after a new squat 5RM that's a different story but these upper body body weight movements tend to be really easy to recover from.
>>37161250
>lifting with a deadlift bar and bumpers
>not backing off when his lower back hurts and getting it so tight he can't squat
>not hitting depth on his squats
Brilliant. How much does he charge for programming?
I'm sick
Fuck I hate this, my squat was going great too
>>37161309
jesus christ,
I barely ever use clips, is it common for people to tip to one side like that
>>37161330
900 dollaridoos
>>37161250
>deadlift bar
>doesn't squat to depth
>heels up bench press
OUTSTANDING WORLDS PREP KEVIN
Sean sound lonely and sad today
Maybe send him a gift basket to his work to cheer him up?
>>37161411
so where does he work?
>>37161411
...It's actually true. Well then, we can have some fun with this.
>>37161238
Reported faggot
>>37161443
Those coordinates go to 1 Dundas Street West, Toronto. Floor is somewhere above the 15th floor.
>>37161391
You still mad he out turtles you and out pulls you at a lower BW?
>>37161562
Just call them and ask them if they have anybody there that works that's named Sean who smells like terrible Canadian whiskey and who has beta looking feet and no lats
>>37161580
It's a decently sized office building. There are a lot of different businesses renting rooms or floors.
>>37161580
http://www.tectowers.com/en/leasing/1DundasWest/Pages/BuildingOverview.aspx
>>37161591
>>37161586
>>37161562
>>37161492
>>37161411
I'm seriously proud of you guys. Prepare to bully.
>>37161586
>There are a lot of different businesses renting rooms or floors.
Inb4 Sean is an #entrepreneur leasing entrepreneurial offices.
>>37161630
Doubtful. Most people running successful businesses don't drink themselves to sleep 4 days out of 7.
>>37161630
I've always suspected that he was hancot... Because both he and sean annoy the Shit out of me with their attitude and insecurity. It would be beautiful symmetry.
>>37161648
Tbf the "4-hour work week" might allow it.
>>37161411
If someone really wants, now that we have the address, we can calculate the floor and if we get a floor plan, roughly the room the picture was taken in. Just need to figure out what angle would put him that far above the building the picture points at.
are we /b/ now
Wtf
>>37161872
Fuck off sean
You pathetic baby bully
Is it time for an "exposedPLG" for Seen? Oh please let's do it!
>>37161999
Trips confirm it's time to out the cuck
I did the hard part of tracking down his office building is there anything else you can offer us sir?
>>37161999
what are your plans for this fine british saturday isley
>>37162041
Lifting weights atm (and it feels shit) then sleeping all day because I'm doing an equipped bench comp tomorrow.
How about you anon?
>>37162089
do you predict a bomb or no bomb?
Last day of euros, lads:
http://youtu.be/5K0Hi1Ie27k
>>37162101
>Implying he'll even touch.
>>37162112
teh fuck is this
>>37162126
Men, 120 & 120+ kg - European Open Powerlifting Championships 2016
>>37162124
Kek
>>37162101
No bomb
I have one goal. To make my opener in the shirt.
>>37162136
Well, if you're super scared of bombing there's always the option to take your opener shirtless and then gear up for later attempts.
>>37162159
that would be giving in
>>37162195
That would be smart.
Who here /fatasfuck/ ?
>>37162217
isley doesnt do smart
just honour
>>37162159
Not my goal. I don't care about the competition! It leads nowhere; it's not a qualifier or prestigious comp. The only point of it is for me to make my opener in a shirt in a competition environment.
In other circumstances I could open raw.
Doing it here would be asinine.
>family event later
I want to be swallowed by the earth
>>37162219
Here, steady 123kg currently.
>>37158936
Those are the best squats I've ever seen by a /fit/izen
>>37162428
i heard you piss in other peoples mouth
is that true
>look like a fat flabby piece of shit
>take a bath
>look much leaner and somewhat good
what is this sorcery
>>37162576
your glasses got steamed up
>>37162576
>taking baths
What are you, a woman?
>>37162594
>What are you, a woman?
yeah, sometimes
>>37162630
Kys
>>37162650
nah, I'm enjoying myself way too much
Test
>>37160925
Do you like elbow, shoulder, and neck pain?
>>37162275
Just black out lad, works every time.
Cucked the gf lads
Just blended peanuts with dates. Holy fuck this is satiating.
>>37163381
>dates
What the fuck meme country do you live in
>>37163457
they are available worldwide afaik
>>37163457
They sell them out where I am
Dates are my favorite trick to a smooth move
>>37163464
>>37163474
I've literally never seen a date in my life.
Similar to Filip I guess.
>>37163505
O kek
>>37163505
>>37163505
not bad
>>37163505
>>37163505
Look under your säng at 3:42am tonight, I jävla vågar du
![1463234231262[1].png](https://i.imgur.com/u4tDKwD.png "1463234231262[1].png")
>>37163524
>tfw no qt firekeeper gf
;_;
>>37163524
Never respond to my post again
>>37163563
>never respond to my wife's son's post again
Ftfy
>>37163577
The attack just got one gallon bigger.
>>37163610
Joe?
Why would you bully Phil,our friend, anonymously?
>>37163628
>>37163628
Bullying is one of the primary tactics of american police forces, if they can do it anonymously, all the better.
>>37163628
>why
because he's fat, short, weak, balding and insecure?
>>37163651
Trip on isley
>>37163651
Isley this is so obviously you lol
Wasn't me
Proof
>>37163680
>>37163666
Nice try joe
>>37163666
deviltrips confirms
>>37163694
We know you have a laptop
>>37162514
Being a Norwegian oil prince, that's the kind of requests I get every now and then.
I respectfully decline, tho.
w2d3 done lads...
Brought my stance in and reduced feet angle by a lot - felt strong and my knees felt a lot better too.
Maybe this is the solution, will see.
Always thought wide stance is the way to go, but after looking at various squatters ... I dont think it is.
>>37163831
>tfw I can't figure out where I want my stance
I'm sailing past depth every time
>>37163961
I had a woman ranting in my gym the other day because he got called on depth in a uspa meet and it was originally supposed to be spf
>>37164046
Woman was ranting because her husband got called I mean.
Also she literally said "what's the point in going low?"
>>37163961
You mean you don't get any stretch reflex (and thus go too deep)?
Where is your stance now?
I think depth in those sets was a little too high, but I think I can easily go a little deeper and still be tight in the hole.
>>37164046
>woman
>...he
Not sure if you're steroid memeing me but that is hilarious to me that someone squats to fed depth
>>37164067
I go from moderate to wide desu. Narrow results in too much knee travel
>>37164060
This is hilarious and appalling
>>37161213
>make mind maps
people use these?
>>37163831
I use a pretty narrow stance too and it feels much better than a wide stance.
I think from a mechanical point of view a wide stance is better but at the end of the day its what feels best for you.
>>37162037
He could make you a spreessheet in Excel LOL
Pwo poop then off to gym.
Todays workout
Squat to daily max then 3x4 90%
Sumo DL without lockout light weight 3x5
Leg extension 3x12
If u see me give me a hug and ill invite y to my bbq
>>37164060
Did you kill her?
>>37163763
I thought you were a finshit
>>37164046
>lolfeds are just interchangeable
how is this even a thing
>>37164101
And the knee travel hurts you?
Looking at someone like Bodorio - even narrower than me and also quite some knee travel.
>>37164148
I lose so much strength when I go wide because my knees want to move in quite a bit.
So, instead of fighting it and I just moved it in now.
I also read that a wide stance is supposed to be superior and one should eventually move to such, but I don't quite buy it.
I mean, just look at how many people in the IPF do not use a wide stance.
So I think it also comes down to the lifter. And I don't think many do well with a real wide stance.
My deadlifts. I weigh 80kg
https://www.youtube.com/watch?v=H-PRYrtcH7k
>>37164213
are you deadlifting on your fucking roshe runs nigga, take those things off when you lift heavy
>>37164137
I don't, but often see how it could be useful.
>>37164209
Most ipf lifters use a moderate stance.
>>37164213
Uh wow... Swing by my place here >>37161411
for some tips on how to fix your weak ass deadlift
>>37164227
always found them to just get messy, each to their own tho i suppose
>>37164101
Debating on whether or not I should bring my stance out more. I go way too deep when I squat, and its causing me a bunch of issues. No matter how hard I try to feel out proper depth, on video I'm always 2-3 inches below depth. I'm wondering if it'll help fix that.
>>37164256
hit natural depth, if its 2 inches deep thats not exactly a bad thing
if dubs I post my deed to my estate
If trips I post pics of my estate
Anyone else at bodypower?
>>37164317
Yeah I am
>>37164317
i read that as boypucci
what does that say about me
>>37164351
good taste desu
>>37164351
illiterate
>>37164351
>>37164290
Re-rolling
The man of steel and sex appeal
>>37158817
I have food poisoning in the gym bathroom rightnow. Send help
>>37164227
Hey finished up my first week of wolfs. This definitely feels harder than sheiko, but in a good way. I'm really liking the high rep work and all the variations, which has made me realize how much I suck at all the variations ( esp HBBS).
Also had to superset HBBS and Deficit deads yesterday due to time constraint. Would not recommend.
>>37162358
you must not have seen many /fit/izens squat then tBh
>>37164361
>russia
So this is why SheikoExpert is so crazy about getting trappy's attention all the time...
>>37164244
Exactly.
>>37164372
I think he meant neckbeard
Best /fit/ neckbeard he has seen
>>37164383
>sean is turning against alex
the peaceful times had to end at some point alex lad
>>37164372
her belly button looks disgusting
>>37164401
"Best"
It's a compliment
>>37164371
>superset
Fuck that sounds horrible.
>high-rep work
Kek, it's like max 6 reps, isn't it?
>>37164372
Post better one that isn't Bodorio
>>37164414
>anything over 3 reps
>not high-rep
I think you might want to check out a bodybuilding forum instead.
>>37164283
I get really bad buttwink with going too deep though, so I'd prefer to fix that as soon as possible.
>>37164414
Anything over 3 reps feels high to me.
Makes me realize how much of a fat twink I am
>>37164256
What is your stance at the moment?
>>37164459
Shoulder with/slightly outside shoulder width, toes pointed out at 30°
>>37164415
ezpz
https://youtu.be/u0kpQ6UVzCc?t=8
>>37164256
Sitting back instead of down will reduce your depth.
>>37164500
I do sit back already. It's less exaggerated than I did before, but I still am sitting back.
>>37164477
Kay. Well, i go like 1 feed with outside of shoulders and thats already quite narrow to me.
>>37164435
Also, after watching videos from both sides, I windmill on my left side, but not my right. Any tips on fixing that? I think I lean more onto my right leg in the hole and I'm not sure how to stop doing that. Sort of like this https://www.instagram.com/p/BFVFRKlBstd
>>37164586
I'm not tall (5'9) and my legs aren't very long, so it seems like a fairly moderate stance.
>>37161411
Damn Sean confirmed for successful as FUCK
turns on the losers saying he was NEET and living in his moms basement were
Projecting their own insecurities onto him just like Sean was saying the whole time
MY SIDES !
>>37164600
And you can go way low while also staying completely tight??
Someone post the so it's treason then webm where it's dark souls 3 and he kicks him off the rock
>>37164651
Wrong board
>>37158817
Is Dan Green a Powerlifter? Did he ever compete IPF? Thanks.
>>37164663
Why did you tell brenner to get off your penis yesterday?
Are you homosexual?
>>37164638
I feel like I'm pretty tight. If I do atg front squats then I don't have any butt wink, but that's because of the pretty much vertical back angle maintained by having a bunch of knee travel. And if I get depth correct, which occasionally happens, then I don't get any buttwink.
>>37164680
Wasn't me
>>37164677
Yeah he has a bunch of retired Cali state records in the IPF
>>37164703
>Cali state records
>IPF
hmmmmm
>>37164711
I'm not picking up on the meme here
>>37164711
>cali state
>international
>>37164681
Do you have really strong buttwink?
In my book buttwink is a good sign of losing tighness purposely in order to get deeper.
So i really feel like you might give out some tighness towards to the hole in order to get deeper.
But i might be wrong, i can only say how it is for me and other lifters that i have watched lifting.
But maybe you should double check that you are as fucking tight as you can down there.
Thinking of switching my program around for a month or so
replace back squat with front squat
replace bench with incline bench
replace sumo with conventional deadlift
replace OHP with snatch press
basically just doing alternatives for a while, then switching back and seeing what a difference it's made
>>37164758
That sounds fucking stupid
You must have struggled in school
>>37164680
He told him to get his dick hard.
>>37164775
Liar
Show the screen cap of the post where I said that
>>37164758
Why not incorporate them as accessorie or alternating instead?
Completely switching your main lifts out for a longer time sounds stupid.
Especially the flat bench to incline bench one.
>>37164775
Oh right, I now remember.
Everyone also knew it was Sean because he was trying to make his usual topkek bantz.
But he was so drunk that he suddendly couldn't resist talking about his sexuality.
Damn, S. And then Brenner? I would have never thought that.
>>37164377
Sean isn't russian.
>>37164818
SheikoExpert is Russian and isn't me (Sean)
>>37164787
>>37164727
I'm not losing any tightness, and the buttwink is really bad only if I get too deep, which isn't intentional.
>>37164818
no but one of his characters is
>>37164824
Huh I have no recollection of this
Couldn't have been me
>>37164841
>Huh I have no recollection of this
wonder what causes that
>>37164832
I don't have characters
>>37164857
Your terrible shoops do
>>37164857
LONELY
>>37164900
Yes?
>>37164900
Spamming can get you a week in the hole
I'd be very careful what your next posts are going to be
SKINNY
>>37164900
ALCOHOLIC
>>37164900
Nevermind I get it now
You're just projecting your own insecurities as you have well documented your lust for a gf
MANLET
TWINK
>it's an anon write out their worst insecurities episode
>>37164938
shut up
>>37164917
C UCKOLD
see the thing with ssscntk100 is that it rolls off the tongue
>>37164946
You should add that pic to the place where you think I work for a complete dox ;)
>>37164826
But don't you have a feeling for when your lower back start rounding aka the buttwink begins?
That's quite a noticeable thing to me.
>>37164651
This one?
>>37164813
Yeah, I'm pretty gay.
>>37165005
I feel nothing most of the time.
Dear George Weqsel Seeger,
You are a fat pathetic weak loser
You are an absolute poorfag loser who ony has sexy with disgusting ugly women
You spend your days making spreessheets
Enough said lel
>>37164946
STOP POSTING MY PIC
>>37165038
>says the unemployed
>>37165008
My man
WHAT ARE WE TRAINING TODAY FAMILY
>>37165060
Epic
>>37165049
Epic
>>37165030
Epic
>>37165081
Epic
>>37165081
Bench triples at 100%.
I hope I get the 127.5 3x3, or at least 1x3, but this bench is weird and I am always unstable on it.
Maybe because it's only like 23 broad where my shoulder blades are, but idk.
does anyone want to face me in a beatbox challenge
rare seane
>>37165139
Great taste in phone tho
>>37165131
I forgot to mention it's at 10pm eastern on tinychat
I might pick up a microphone latercause I'm pretty sure my current laptop isn't picking up all of my beats
At the family event bois
How 2 end myself as fast as possible
>>37165081
Highbar, RDLs, Spoto, and a comp bench AMRAP
>>37165209
You just picked a bunch of random shit and threw it together and try to convince yourself it's logical afterwards
Candito also did that
>>37165081
Not sure yet. I'm kinda just fucking around until I get to next week, when I'm starting Beyond 5/3/1 just for giggles. I need a break from conjugate.
I'm thinking about trying out some Sheiko-style programming at some point, but I'm not sure I want to dedicate all of that time to it just on a whim.
https://youtu.be/tNHuhGaP-8k
R8 the press. Posted it last night. Is weird how weightless it feels when you hit that groove right
