I sincerely hope Tranny-Chan dies
>>37251037
>instasync
>dead
:(((((((((((((((((
>>37251037
Whats the standard price for a powerlifting oriented gym? What are the pros and cons of a powerlifting gym over a normal gym
>>37251046
Stinky smelly, etc etc
REPOSTAN
>>37250856
Isnt the super cent in the same material?
Pushing boundaries
>>37250851
Bombs in eq lifting are so common, if you get off line in a raw lift you can save it, will look awful but its doable, get off line in gear and youre pretty fucked
>>37251057
IDK depends where you are and how nice the gym is. In America with decent competition? Not much. Elsewhere, depends a lot.
As for what you get, it's a bit variable, depending on the culture, but, no one gets mad at you for using chalk or loud music, you don't get weird looks for squatting. People will tell you to squat deeper instead of telling you to quarter squat to save your knees. You can actually get a proper spot from basically anyone. Depending on the gym, you can get much better advice in person, in real time than on plg. It's nice.
>>37251103
And gear also has a fuckton more variables involved in it. There's so many ways to fuck up a geared lift it ain't funny and most of them are initiated before you even get on the platform.
>>37251127
Gain a few kg eating big for the meet
Supercompensate rehydrating after making weight
Oh fuck the suit is too tight cant hit depth
Saw someone have to take the suit off and take his second in just breifs
>>37251046
We made a new one.
>>37251115
Melbourne, VIC. No other PL gyms that I know of and the owner said he would rather talk in person about pricing than over the phone, but he would work out a special price for me.
normal gyms in my area are like $10-15 per week, if that helps get an estimate how much this would be
>>37251257
PTC headquarters then? IDK, I think it'll be around $120/month.
>>37251257
Melbourne has a lot of powerlifting/strongman gyms, although given how stupidly spread out the suburban areas are there's rarely that many close by.
Usually it'll be a bit more expensive than 10-15 a week but the equipment and atmosphere usually makes up for that.
>>37251179
Attention shitposter: Yes, you! It would have appeared you have made a grave mistake. The post that you have just made isn't fitness or PLG related. Your post is contributing to the degradation of PLG general. It would be much appreciated if you could direct your post to the appropriate board/thread that it pertains to. Thank you.
>>37251269
nah not ptc headquarters
>>37251281
like over 20 a week? I'd probably be getting it on a contract to cut down much as possible and i def wouldnt be changing gyms for a long time after this anyway
>>37251317
Well where then? Spit it out already.
>>37251330
It depends on the actual gym and what you're asking for, but a lot of the ones I've seen have been 20-30 per week.
>>37251342
Is that normally without contract? do pl gyms often do contracts or is that a shit market technique for normal gyms to trap people too lazy to go to the gym after a couple weeks
>>37251359
That's usually on a direct debit or similar (they usually don't do formal contracts like Genesis or Fitness First, but they do often differentiate between casual visitors like me who pay for a session whenever they show up and more permanent members who pay by the month or whatever).
If you give me a rough idea of where you're at, I might be able to point out any that are in your neck of the woods.
>>37251379
South east suburbs. I was considering slaughterhouse moorabin (not the gym that offered me a special but yknow considering it, have yet to speak to them)
>>37251390
I mean which part of Melbourne. It's a big, sprawling set of suburbs.
>>37251412
answered
>>37251401
Off the top of my head, down near Oakleigh way there's StrongMelbourne. Admittedly that's more of a Strongman gym but they have a few powerlifters there as well. I think memberships there run about thirty a week or something similar.
>>37251438
yeah I know that slaughterhouse are a promoter of CAPO powerlifting events and nearly everyone there is a competitor so i think itd be a good idea to try there, but i dont really know how much theyd cost.
hi plg
I was diddlying today and I think I pulled a muscle or something
it's the area around my lowest rib
it feels a bit sore (like DOMS almost) when I perform lateral flexion (sidebend)
anyone ever experienced this before?
did I pull my oblique or something? lat maybe?
>>37251451
CAPO.... I'd probably avoid them for now. Assuming they survive their current financial woes (apparently running the big GPA meet fucked them pretty hardcore) there's also the fact they're a bikie affiliated outfit that's been accused of an awful lot of shit.
>>37251452
hol e shit I have exactly this
it kills to bend over a desk and write for long periods of take. It is making my exams hell..
Anyway its probably a strain of something, just ignore it and it will go away.
>>37251080
How is it some guys like this one squat 5 plate and have huge legs when other guys squat 4-5 plate and don't look that impressive?
>>37251471
feels bad man
>>37251461
I don't see the organisations problems fucking with a promoter's affiliated gym and its members though.
which big gpa meet are you referring to? there have been a lot of GPA sanctioned state titles lately and theres the nationals coming up in august
>>37251502
They hosted worlds not long ago. Apparently it ended with CAPO pretty deep in the hole, like close on a hundred grand total. Obviously not all of that is from the one meet but they had some real nasty political shit going on between people in charge over who owes who what.
>>37251528
im feelin like for such a big corp they could pay off that hundred soon enough for it to not really fuck them sideways too bad
>>37251528
There is money in powerlifting? Don't think so - I guess they affiliate with other sports mainly?
>>37251537
CAPO is not a big corp. None of the powerlifting feds in aus are.
>>37251556
well i mean they have a fuck ton of people paying for memberships i guess
>>37251566
CAPOs total membership is only a couple hundred people.
>>37251590
....really?
no wonder theyre in debt lolol
>>37251599
Powerlifting in Australia is a pretty small thing. You could run a nationals-level comp with all the big feds involved and I doubt you'd get much past a hundred people.
>>37251257
Melbourne? Fucking lmao you're spoiled for choice.
I recommend muwpc in the cbd, but you can also look into hawthorn weightlifting (they have powerlifting hours) or obsidian (fun place, fun head coach. A little culty)
>>37251688
for someone training 5 days a week in the same general area as where they spend the rest of the day, an hour from the city, training in CBD sounds like a pretty hard thing to do regularly, but thanks!
>>37251706
Try hawhthorn then lad
Also you don't need to train 5 days a week for PL.
>>37251722
hawthorn isnt much better lol, im in south east suburbs so yknow
>>37251728
A club is worth it.
I know people who live in werribee and research who trained at mu
>>37251688
>>37251722
All IPF/PA places.
Slaughterhouse is probably fine. You don't have to compete in CAPO just because you train there.
>>37251789
>all IPF/PA places
He was asking about powerlifting clubs
>>37251819
Yea, and the guy you quoted offers such powerlifting environment.
tfw no powerlifting gyms around your place
>>37251886
Really? But they're capo affiliated...
>>37251922
>tfw live in Germany
0 anything
>>37251479
my 1rm is 6 plates desu, there's an abyss between 4 and 6 plates breh
What's the GOAT method for squats nowadays lads.
Can't seem to be able to break 180kg plateau
>>37252108
>tfw trapped in the abyss for five years
>>37251789
Ill probably still compete in capo cause i have a membership there and i've just done my first state titles, soon to compete in nationals
what are some good ways of reducing thoracic kyphosis and mobilizing tspine in general?
>>37252142
Well it seems settled then.
>>37252146
foam roller crunches movie the roller to a different spot on your spine every few reps is meant to be good
how do i get a tighter lower back during squats lads
Any of you lads go to the gym by bike?
Is that shit taxing?
>>37252140
you got corrupted my the abyss and became the cynical smug prick you are today
What does the 5/3 refer to?
>>37252287
there is nothing wrong with being a cynical prick
>>37252287
I'm. Not actually smug tho
>>37252373
Not the guy who you replied to but.. George is nothing but a pathetic lying weasel lol
>>37252249
Went 3 miles both ways up a hill; is taxing but the counter is that you're fairly warmed up. Overall, expect a ~3% loss on lifts with little degradation in progression assuming you eat enough.
>>37252380
Not smug just a weasel
(Did i mention that you're poor (that really upsets the weasel))
>>37252356
5 sets 3 reps?
>>37252384
And you are nothing more than a delusional, poor, short, weak, alcoholic, insecure, lonely fag whose biggest accomplishment is shitposting in this general. Your point?
>>37252249
I tried a few times but have shit cardiovascular endurance and was always winded when I got to the gym, so eh not for me
>>37252126
Sheiko with like a 2-3% deflated max
>>37252425
Lol nice projection but I've proved I'm none of those things
Sorry your life is so bad you can't come to terms with my success so you forward your failures onto me
Fucking kek
>>37252446
Not only you never proved any of these wrong, you also confirmed/admitted to some of them.
>>37252458
Stay mad
Stay butthurt
Stay jelly
And most of all
Stay poor
What's considered an intermediate Front Squat for 1 rep?
If you're 180-190lbs?
>>37252479
How long is a string
>>37252475
Oh, did that trigger you? Hit close to home?
>>37252487
It depends. Please give me a range for an intermediate front squat, thanks.
Hey Guys ... I'm in a dilemma here ...
Im still nvoice as fuck. And i have certain strength goals i want to reach but goddamn ... why waist is like 36'' now ... what do I do?
im about 188lbs and 5'10''
RESPOSTAN FO UGLY SQUATS
https://www.instagram.com/p/BFqC6RILZjE/?taken-by=poutineandtheipf&hl=en
Any technique tips for setting up your feet on squats?
I'm prioritizing my right side when i lift heavy and i think it's because my feet aren't spaced and flared out evenly.
>>37252501
Hmm who could this be..
Who could be the one person who gets absolutely butt blasted by how rich I am...hmm.. I wonder who this could be
Hmm who is this chubby fat poor Manlet who is so upset by my success ... Hmmmmmmm I wonder
>>37252530
reply please
>>37252530
>what do I do?
Make up your own damned mind like an adult.
>>37252569
it's funny that you call him a manlet being 5'9 yourself
>>37252593
>Make up your own damned mind like an adult.
Problem is I understand I am not as well-learned in this stuff as you guys in /plg/. So I humbly came for advice but fine, never mind.
Later
>>37252538
I don't feel so bad about my squats anymore.
>>37252596
I called you a Manlet because you're Manlet status at 5'7 LOL
>sean is awake
Whelp, time to leave.
>>37252630
I think you mean it's time to get the FUCK outta my thread, bitch
>tfw applying liquid chalk in a gym that bans it
>yeahhh, just one tiny little drop
>they won't notice
>yeahhh, that's gooooood, little drop come fall into my palm
>gooooood
Kek, sitting hunched over like a retard applying the forbidden juice
>>37252614
And you think being taller than some manlet cancels out your manlet status? Not to mention joe's height is actually superior in every way related to powerlifting.
>>37252538
Your good mornings must be insane
>>37251688
>obsidian
I asked you the other day about JP's coaching (or more specifically, his coaching a year or so ago when you were in oz and saw it) and his thing where he has them do heavy singles before volume and you said you were busy.
do you have any musings to share on the matter?
>>37252658
Stop mentioning yourself in third person Joe you pathetic poor fat piece of SHIT
>>37252671
as soon as you crawl back to your hole and stop shitposting in here
>>37252685
You live in a hole
I live in an estate
That's the difference between you and I, Manlet boy
>>37252609
Fuck it lad, embrace the ugly. If your back is safe, and you get three white lights, nothing else matters.
>>37252660
>Not using squat day as a deadlift accessory day
Are there any cues that might help me with keeping my elbows under the bar in the benchpress?
I keep missgrooving by having my elbows infront, even though I barely tuck.
With bad luck, these missgroove kill my biceps and let me recover for weeks ...
>>37252698
You're nowhere even fucking close hitting depth btw
>>37252697
The difference between you and I is that I'm not a manlet, I don't spend all days trying to insult people on chins, and that I'm not so insecure that I have to constantly lie about my life and qualities. Oh, and I also lift.
>>37252707
>on the internet
>"DEPTH!"
Colour me surprised.
>>37252651
I can relate to that
>>37252726
No I mean those three reps were very very fucking clearly not to depth
>>37252724
You forgot that you're poor lol
>I lift
Is this supposed to be an insult LOL
holy shit you're such a loser lmao
>>37252748
It's not an insult, but a non lifter spending all his days on a lifting forum is rather sad. My presence here is justified, yours is pure nuisance.
>>37252767
The fact that you can't even accept that j lift despite all my photos of weight equipment only proves at how jealous you are at my life
I bet you wake up in the morning everyday wishing you were me lol
>>37252667
Ahhh Yeah. Well I can't speak for his coaching but about 18 months ago now his own training was thus
First day, Squat; second day, bench; deadlift; bench; etc
He'd work up to a heavy single, linearly periodised starting quite light and getting heavy and then after he'd do back off work.
These days I beleive he's adopted a tiered idea of lifts, ie comp lifts are tier one, tier 2a close variants eg with pauses, tier 2b changes bar position, stance or grip width (high bar, conventional or close grip) and tier 3, paused front squats, spoto cg bench etc and he mixes them up so he does a bit of each four times a week. No idea how he periodises now but he doesn't do so many singles anymore
>>37252782
Yeah, we all want to be short and insecure enough to brag our fantasy life on 4chan. You da real role model.
>>37252839
Go fuck your ugly wife buda you sad sack of shit
>>37252737
Lad. I have never got a single red light on any of my squat attempts on the platform, depth is so far from my mind as an issue it's laughable. If you're going to try and bully me into feeling insecure about my squat, there is so much more there to pick on. Look at the bar path: if it were a baby I'd be going to jail.
http://vocaroo.com/i/s17f2gdXy0eX
>>37252802
I lost a lot of respect for JP as a coach when I saw so many of his athletes fail their second attempts at Wank's meet not too long ago.
>>37252867
I'm not bullying you but just take your head out of your ass for a second and look at the depth and use what little intelligence you have left to determine that's a no life
We're not talking about your squats at competition, I'm talkig about those Instagram squats
>first hike in five months
Kill me
>>37252538
Okay
You don't need to step back so far at all. Step back half as far. More efficient
Second, there is no need for your hips to rise first. For the next week, focus on squeezing the glutes and causing your hips and shoulders to rise together.
>>37252877
This is so cringed and badly done
Not sure if it's because of the beta voice, beta accent, the stuttering, the fact that the words don't flow together very nicely or perhaps a combination of all
>>37251037
They're usually pretty similar in my experience.They can actually be cheaper in small towns because there's a smaller crowd to appeal to
>>37252892
More like kill my knees
>going up
>nice burn in the quads
>Going down
>knees feel like they're about to shatter by the time I reach the bottom
>>37252895
>Second, there is no need for your hips to rise first
Oof, I know right. Been programming frontsquats to try to combat this. Believe it or not, you're seeing a massive improvement.
Will really focus on the glutes, thanks for the cue advice, I'll try a shorter walkout too. Thanks lad.
>>37252891
"k"
>>37252911
>beta voice,
>beta accent,
>the stuttering,
None of these objectively exist
>>37252866
First I'm joe now I'm buda? Wow you're really losing it...
Skip skip diddly dip!
>>37252928
Uh huh did you have a chance to listen to it for yourself? You started off whispering as opposed to shouting when you emphasized words
What's the matter? Can't shout because you live with random strangers to whom you pay money to in exchange to live in a random bedroom and share a common area?
>>37252927
>Been programming frontsquats to try to combat this
I have never beleived that they can really stop this. I think correct cueing is much more effective.
>>37252962
Eh, may as well do both. I'm really enjoying FS too finally, so I'm gonna stick with them.
So basically I need to screw the floor a little more, yeah?
Am I doing something wrong when the hardest and most energy draining part of the benchpress is lowering the bar to the chest?
>>37252973
>enjoying FS
how? they literally feel like dying every time I do them
>>37252973
>So basically I need to screw the floor a little more, yeah?
No. You need to think about rising with your hips and your shoulders together. Either "squeeze glutes" or use the Nuckols cue which Aaron is liking right now, the "push the knees forward" as you descend into and leave the hole.
She said this was in. I'm counting it
>tfw it's been a MONTH since I last squatted in kit
>>37252983
Finally got my rack position right. Made a really big difference.
>>37252989
I'll give em both a shot next week on the 5/3/1 day. Thanks again lad.
Off to wageslave
>>37253014
>Finally got my rack position right. Made a really big difference.
I read the correct position is when the barbell is choking you. Unpleasant as fuck. And the pressure on clavicles is unpleasant too.
>>37253013
wew lad. Squatting your raw dl when?
>>37253038
A while yet
>>37253013
Dunno... I had to watch it again, but I'm thinking it's high.
>>37252887
He's been doing this for what, a couple of years? What did you expect?
>>37251452
lat tear at worst, teres minor tear too,
google "lat special test" and "teres major special tests" and then use all of the tests you can solo to see what hurts
if its a lat tear, you need to skip heavy lifting but do light work to make sure scar tissue doesnt form
stretch it as well
massage the fuck out of it
>>37253063
me too :/
>5x5 RM + 3xF accessoire
Enough volume for bench volume days ye?
>>37252921
Love it when both quads cramp up too...
>>37252479
400lbs
>>37253084
jesus christ now I'm scared
brb self diagnosing myself with lat tear
that's what I get for doing heavy chins 3 times a week
>>37253142
Uh... "5x5 RM" isn't five sets of a five rep max, is it?
>>37253286
It is lad, why?
A dyel is showing 2 girls to do incredible retarded and shit looking smith machine squats right now.
I wish it would be morally right to say word. But meh, it's just girls, not like they would ever life seriously anyways.
>>37253307
It's fucking stupid that's why. That's not a max at all.
>>37253307
if it's a 5RM, you can't do more than one set of it
if you can do more than one set with a weight for 5 reps, you could've done more weight for only one set of five
>>37253332
Agreed fellow robot!
>>37253307
That's unnecessarily risky. Doing a rep max then repeating it four times is a good way to snap your shit up. Why are you doing it this way?
>>37253348
>>37253343
Consider that I pause for like 6 min.
I can do litterally every RM weight of mine for endless sets (we'll, let's say like 12) as long as I take a long enough pause between reps.
The last rep of these sets is grindy, slow and definitely RPE 10. On every set.
>>37252877
This one's better http://vocaroo.com/i/s1XCHurhUYza
>>37251479
Muscle insertions, HEIGHT and FRAME etc.
>>37253361
I used to do 5x5 with 2s pauses on every rep with 10kg less.
But I need to start using heavier weights more often because I stuggly with bar path and control when I get to heavier weights.
So I figured that I need to work with heavier weights more often.
But then, doing like 8x3 takes long.
Maybe the best is to do a mix of 5s and 3s, idk.
>>37253383
you can just hear the confidence in his voice
isleys is all beta and shaky
>>37253373
>But who was cumulative fatigue
Stay safe lad,you don't want to crush and burn
>>37253383
Thank you based mystery man
>>37253410
But people here made me believe that you need shit tons of benching and that it is so little taxing that you can't even fatigue by it unless you bench like 5 times a week
>>37253383
is this sean?
>>37253373
Meant long enough time between sets here.
And obviously the lower the reps for that RM the more sets.
5 RM I could probably to like 8 sets before I would just be mentally worn out.
>>37253449
I agree that you can bench with a much higher frequency than squats and deads but that doesn't mean you can go full retard with your programming.
What are your stats?
>>37253476
I'm a novice bencher, legit 1 RM is 140kg ATM (consider that I'm 6'4, 120kg, thus quite novices, maybe early intermediate).
I currently put a lot of focus on trying to get my shitty squat (180) and deadlift (140, shit you not) up.
Had problems with my back that kept me from deadlifting 90% of the time that I trained for strength and I did bro lifting for like 2 years before training your strength, thus my bench started on a higher level.
>>37253457
No its mystery man
we /vocaroo/ tiem now?
STINKY
SMELLY
SWEATY
SWEATY
CURRY
NIGGER
TOPKEK100
THE
FUCK
INSIDE
OFF MY BOARD CURRY NIGGER!
MY
BUTT
Just asked by a fella if I can help him with his forearm pain from benching and other movements.
He says that they hurt when he releases his grip and when it gets bad it becomes chronic and forces him to pause.
He already wore wrist wraps, so I had no fucking clue what might cause this or what can be done.
Any of you ever had that?
>>37253669
delete this
Desu please help me program a routine. I am an intermediate able to progress weekly (think Texas method). But many programs I see are too slow progress (gzcl, sheiko, candito 9 week). I already tried Texas method and my bench doesn't progress on it. Not enough frequency I think.
Also I care about my OHP equally as much as my bench. How the fuck am I supposed to give it the same amount of attention when I have to choose between training bench every other week (Texas) or training OHP after bench when I'm fatigued and it's shit (upper lower splits)?
>>37253669
>>37253720
Is he letting his elbows get in front of the bar? He might be overtucking and doing that. And if he gets it from curls too, he probably has bicep/wrist flexor tendinitis. He probably isn't maintaining a straight wrist with curls if those aggravate it too.
>>37253757
I'll have to check next time he benches, told him that he should pay attention to forearms staying behind straight under the bar, but he sounded like he believed that he does that.
Was his last set.
What a shitty thing to have, first time in my lifting career that I considered myself lucky.
>>37253720
tell him to release his grip extremely slowly once he's finished with the set
>>37253787
To elbows staying under the bar*
>>37253790
I had that shit when I was a curl bro.
What what I this shit? One shouldn't need to release their grip slowly, it's fucked up already when you have to do that.
>>37253724
Do TM for squat if you like it and it's still working. And do something else for bench. Look at Greg Nuckols' templates.
As for giving OHP the same amount of attention as bench, I guess it would be possible but as you've found out it's sub-optimal (I guess the exception to this would be if you're a newbie doing SS). desu senpai just choose one press (and because you're in a pl thread you'll choose bench) and focus on that. If you're keen on doing overhead work, push presses after bench could be an option.
>>37253808
Bicep/wrist flexor tendinitis. I had the same several times in both arms.
Convince me not to buy this model 1897
HOLY SHIT
NEW HANCOTT
HE CAME OUT OF THE CLOSET AND ADMITTED TO BEING GAY
>>37253857
From benching or what?
>tfw Chinese gf started calling me "meatball" because I'm both fat and the strongest person she's ever met
Also, I'm seriously considering making OHP my main upper lift and only doing bench for chest growth. I don't intend to compete any time soon, and maxing on bench isn't nearly as satisfying as pump work.
>>37253883
I got it from curls and from benching. With curls I had my wrist curled inward, and with benching I let my elbows get in front of the bar.
>>37253877
>>37253523
Give a try to Greg Nuckols' free 28 programs.
>>37253893
Alright, alright.
Well, that's a hot trace - but if it's not that then he is fucked, since it could literally e anything.
And then he'd have to talk to docs who have no idea of lifting.
Poor guy.
I should really keep up with my stretching and mobility work, my shoulders feel tight as hell today
>>37253930
I have never stretched or foam rolled anything.
Am I missing out? Does it actually lead to injuries?
how am i going to talk to lonelypl without instasync?
>>37253970
I haven't gotten injured yet but I'm dyel. Its just that I start to feel tight when I don't stretch in a while since I'm relatively sedentary and I like how 'loose' I feel afterwards
>>37253982
I was thinking about this
What are we gonna do lel
>>37253920
I've also noticed that if my descent is weird with ohp I get a twinge in my elbow, would probably cause tendinitis if I ignored it and pushed through. If he does ohp then that could also be a possible cause.
sheiko results:
lost 15lbs on squat
lost 20lbs on deadlift
0lbs loss or gain on bench
Hope I don't regret this.
>>37254213
You will because people are fucking retarded and this isn't the 50s/60s.
SBD belt is finally out.
>>37254213
Joe, come join us on cytube
>>37254155
theres a lot of tube sites i think
>>37254186
Alright, thanks for your input lad.
Let's see if we can help this poor fella.
>>37254213
BESTIE DONT DO IT THEY'RE JUST KIDS
>>37254213
Where the hell do you get your money from, buying guns and cars. You don't even work
What does kys mean? I'm a kindergarten teacher and I heard one of the children tell me this.
>>37254242
>SBD belt is finally out.
i dont think it counts if you cant buy it
>>37254246
I made a new one
cytube lonelypl
>>37254347
cytube is fucking shit, lets find a better site
>>37254213
>some of you guys are alright, don't come to /plg/ tommorow
>>37254310
know yourself
>>37254310
His parents, most likely. Maybe he actually works and doesn't bother telling us. Maybe Amber gives him money.
>>37254353
sure
>>37253882
DELETE THIS
>>37254347
cytube ipf is superior.
>>37254409
it has benchbeta and topkek in it so its objectively worse
lonely i found a goat chat, better than instasync and better than cytube
im just making all the room names so no one else can get them since i know benchbeta will go to this superior website and copy me like always, then i will give them to you lol
New official PLG chat here
https://www.watch2gether.com/rooms/ipf-er4gn94pd2pmbjxy
lonely join so i can give you your account i made it under your name
>>37254429
Beats hanging out with sean.
>inb4 benchbeta copies my tube player like alway
stay in you cytube shit bitch
>>37254186
Did you any exercises to fix the tendinitis?
>>37253724
You can easily make this happen. The TM is very flexible. Perhaps you could skin it like this:
Volume Day
Squat 5x5
Bench Press 5x5
Light Press Variation (Military Press, Seated Press, Push Press) 3x5 75-85% of your Press PR
Recovery Day
Squat 2x5
Overhead Press 5x3 PR
Light Bench Variation (Floor Press, Dumbbell Bench Press, Timed Singles for speed) at 75-85% of your Bench PR
Friday
Squat 1x5 PR
Bench Press 1x5 PR
Deadlift 1x5 PR
>>37254612
When I got the tendinitis from bench, lowering the weight and pausing all my reps seemed to fix it. When it was from curls, I just had to take time off/stick to hammer curls. Do whatever you want, as long as it doesn't aggravate it.
>>37254299
>You don't even work
But that's false.
>first time in the gym in 6 days
>hit a 130kg 3x5 bench pr
nice
>>37254750
Solid.
Routine?
In case you didn't see this here is deadlift day
Could I take the bench part out of sheiko and make it a bench press routine??
>>37254770
not on one lol just switch between 3x5 and 3x5 try to add 2.5kg every time
>>37254775
that bendy bar is so fucking bullshit. look how much it lets you cheat. you'd not ever be close to that upright on a stiff bar
>>37254796
3x3 and 3x5*
>>37254801
your mum is a bendy bar mate she swings either way and people come and go as they please
>>37254801
Wow. Okay. OKAY. OKAY. Yabba Dabba FUCK you and YABBA DABBA FUCK your shitty FUCKING memes. You are literally worth nothing to me. If I saw your FUCKING UGLY ASS FACE on the street, I'd take a big loaded shotgun to your mouth, faggot. I have always wanted to murder you, your family, your friends, and your pet goldfish since the day I was born. Brain Blast? How about I fucking blast your faggot ass brain with a shotgun. I want to fucking candy crush your face through a mother fucking wall. You are the reason why babies cry. Fuck your memes. Fuck you. Fuck. FUCK. FUCK. Try fucking saying that to be in REAL life where you aren't surrounded by a precious username and see what happens, weakling. I have guns. Many guns. Guns that I could take to your head and blow it out right now. You hear me? Good.
>>37254695
Weren't you like 19yo at school?
What do you do?
>>37254775
Watch your setup, you get set and snatch at it on a couple of reps
>>37254796
Frequency?
You must be gifted, to be able to ramp up to 130 and probably further just benching like that.
>>37254877
bench twice a week
one session is always 3x10 at 100kg for technique and just always keeps me with a strength base i think
and 2nd session i switch between 3x3 and 3x5 depending on what im feeling
and idk, bench is my strongest lift, deadlift and squat isn't too much higher
last time i 1rm'd it was 150kg
Hey /plg/ I did texas method for 7 months, which brought me nice sweet gainz, and i did a cycle of Mike T`s generalized intermediate program. And both programs are great but they are programs designed for the general public thus not making it the most optimal way to train. I want to learn proper programming to individualize a program for myself, would anyone refer any good books to read, videos to watch or articles etc. To help me make the best program specific for me.
>>37254928
Practical Programming
>>37254943
Thanks dude! Have read it. Tho it's almost just for texas method
>>37254921
Good shit lad, you really might have a very good bench one day.
>>37254795
Anyone?
>>37252530
CUT
https://youtu.be/3DSqMbbkDDA
Does Dr Mike have vocal fry? I'm trying to figure out why it sounds like that
>>37255174
sounds like what
I'm going to try squatting like this after Hawaii
>>37255254
Sean you have mad vocal fry btw
>>37255305
Like what? It looks retarded
>>37255305
the guy just sounds like your typical cali voice (homosexual, metorexual valley girl etc)
my voice is distinguished and comes from a long line of royalty
Who here
>benches with belt
>meme presses with belt
>>37253724
You can progress GZCL as fast as you want, really.
>>37255333
Tbf this is really it boardie.
>>37255333
Lmao are you going to make me link the sscntk100 reading you did?
>>37255325
Max Aita
https://youtu.be/DrwiddA_8CQ
