Daily reminder that hip mobility is 1# most important thing in preventing injuries.
1th for boardshorts should have never stopped juicing because no longer how long he stays natty he will forever be a roider.
who is this faggoto?
>>37377304
>hip mobility
My favorite meme.
As if anyone have an immobile hips unless you're a cripple or something
>>37377318
Literally everyone in this general with a little bit of """talent""" is juicing
Even Isley.
Especially
Joffrey
Alex
Bodorio (he denies it like most roiders)
Virtus
Only two people to admit to being FUCKING SCUM are
Garagebro
Boardshorts
I have more respect for them however because they aren't WEASLING FUCKING LYING CHEATING SCUM
>>37377332
You're a faggot.
https://www.youtube.com/watch?v=k3VyLxesZ9U
Here's an exact quote from this fucker:
>Published on May 19, 2016FYI...I've never had a back injury. In my honest opinion, it's not the weight or the movements that destroy your back...it's the imbalances and lack of mobility in the hips. Food for thought.
>>37377344
>someone said it
>it must be true
how gullible are you guys?
>>37377356
Wow I guess we must discredit all literature ever
>some guy hits 280kgx3 in squats in my gym
>sheeeeeeeet
>>37377383
Ill accept it if its a peered study
>>37377304
this is a funny picture
>>37377393
he can squat your mums weight? Sheeeit
>>37377412
I guess you shouldn't be reading most weightlifting books either then because they're all based off passed down experience.
SS included.
>>37377424
>SS
why would I read a literature for wannabe lifters
>>37377437
It's all literature for weightlifting.
Studies to do with lifting weights isn't 1# priority for most professionals.
Not that they don't, but a lot of our knowledge is anecdotal.
>>37377332
Try sitting on your ass for more than 10 hours a day for 14 years straight
>before you've even turned 18
>>37377451
Even when it is, the populations involved tend to have very little relevance to powerlifters.
>>37377451
>but a lot of our knowledge is anecdotal.
Oh, thats why most of you guys have sub 400 wilks. Pathetic
>power lifting
>professionals
ok kid
>>37377473
Wtf this isn't even rebuttal
Comment too long 3796/2000
Is it early or late for Seen?
>>37377521
Which posts
>>37377521
he usually falls asleep in a drunken stupor between 2 and 3pm my time and its 7:30 so likely he is still passed out.
>>37377526
This >>37377333 is a classic seen post
>>37377546
Yeah I was thinking that too
>>37377562
Your just mad that he can get trips and you can't tripcuck
>>37377562
It's not a Sean post. It's the truth.
https://www.youtube.com/watch?v=eJjtZ0IJIEA
>>37377562
Sean isn't the only one onto you being on garagebro's "special diet"
>>37377642
>don't make gains
>get laughed at
>change programming
>make gains
>accuses of PEDs
When will it end
>>37377729
You're only accused of what you do
>>37377755
The accusation is the evidence? Hmm where have I seen that before?
>>37377763
Isley confirmed for MRA
>>37377763
The evidence is your bench and pin injection marks
>>37377642
My actual diet atm is basic
1st thing
2 scoops whey
7tbsp olive oil
300ml milk
1282 cals
Lunch
Rice beans and chicken/beef
500ml milk
814 cals
Sip throughout day
2l water
Cordial
500g maltodextrin
1900 cals
Pre bed
2 scoops whey
7tbsp olive oil
300ml milk
1282 cals
Its around 5000 cals, boring but effective and easy to hit cals
>>37377793
I want some rice beans and chicken now
>>37377729
Just think what you could do if you actually hopped on
>>37377801
I want a friend
>>37377812
I said we can compete agaisnt eachother the other day but you stopped responding
>>37377729
You should just hop on desu
>>37377829
I had to leave, sorry.
What is your total?
i'm 82kg btw
>>37377848
150/80/160 tested maxes at 84kg. I'm """cutting""" now which means I might eat less for 4 or 5 days before giving up.
Without looking I guess I am like a 240 wilks lol
Other than cotttage cheese what do you guys add to your food to make it less dry?
>>37377859
122.5/85/155 tested
but
the thing is
my bench wasn't paused, from now on my 1rm is going to be paused.
need to get new 1rms though, i'm getting close to those numbers in my 5rms
>>37377729
Whats your programming look like nowadays?
>>37377889
What's your predicted maxes?
>>37377910
>>37377921
lmao
>>37377912
137/90/169
396/873lbs total
I'll do another 1rm test in a few weeks, see what i can actually get
>>37377921
how many gain are you going to get
>>37377940
3 weeks is when I establish new maxes for my program so do it then
>>37377987
>3 weeks is when I establish new maxes for my program so do it then
Sure, Saturdays are my max test day, because that's the only day the actually big PT is at the gym at the same time as me,.
>>37377804
My total would become worthless
Single ply is enough cheating for me.
>>37377910
Sheiko cmsms plus replace Monday bench with 3x1 eq singles and Saturday block pulls with 3x1 eq squat
>>37378013
Do you train eqp deadlifts at all?
>>37378013
>My total would become worthless
SHOTS FIRED AT BOARDIE!
>>37377793
As someone who has a very simple diet, oats/rice/white meat/greens/eggs that sounds awful.
>>37378012
I'll speak to you in 3 weeks on Sunday.
>>37378031
the 19th? sure
>>37377921
10/10 programming
>>37378029
Its not the best but i hate eating and this way i consume all my calories in a very short space of time.
Eat for fuel. I like being in a routine too.
>>37378013
I think im just guna stay raw, not from a 'raw is better than eq' perspective, mainly due to cost and training alone
>>37377793
You don't eat an actual dinner?
>>37378019
Yeah like once a month I put it on and add 5 pc to whatever deadlifts I'm doing. But the DL suit is easy.
>>37378100
Makes sense. It expensive, and though you don't need anyone to help you, to learn it's quite important
Coming off my first cut in 2 months. I wanna do a powerlifting program for 8 weeks to build some strength so I can lift more and spur muscle growth over my next bulk.
Sticky has nothing on PL programs, so I come to /plg/ for your wisdom powerbros.
Benni doing another easy triple with 400kg this week
Reckon we're going to see something special at the deadlift champs
https://www.instagram.com/p/BF7YRLVmuDK/?taken-by=benni_magnusson&hl=en
Ever think you aren't going to make it?
I feel like I've spent too much time on the outside of society, and now that i know how fake it all is, i'm not sure if i can really rejoin it now that i am able to.
>>37378154
Greg nucjols 28 free training programs
>>37378154
Texas
Method
>>37378158
He's over the hill and will possibly deadlift 460+ once more in his life.
500 is a fairy tale, definitely for him, probably for Eddie too
>>37378159
You're never going to make it with that disgusting fucking moustache you have.
So, uh... http://www.allthingsgym.com/retests-olympic-doping-samples/
>Apparently Tamas Ajan announced that retests of doping samples from the Beijing 2008 and London 2012 Olympics showed that 20 weightlifters (10 from Beijing / 10 from London) tested positive.
>5 Olympic champions tested positive! No names have been released yet.
>>37378013
>>37378120
Not everyday. Generally on rest days ill have an 800-1000 cal dinner and days im not at work ill have a proper breakfast as well. Rest days and days off im around 6000-6500 cals
My simple approach leaves me with no excuses not to get enough cals at work
>>37378142
On top i wana keep riding this gains wave. Ideally id like 330 deadlift at nationals then 350 next year. Though 275 squat and 200 bench are more in my mind for now
>>37378211
There are people in this general who take steroids, are you surprised that actual champion lifters take steroids?
I am NOT A DEAD END. YOU ALL TAKE STEROIDS.
REEEEEEEEEEEEEEEEE
>>37378154
What are your lifts like?
>>37378211
Wow professional athletes use gear! Would have never thought it...
>>37378209
He is gay (citation needed?) so desu it's sort of cultural
>>37378220
Before you've predicted huge gains before and failed, but this time I really beleive that you'll do that.
>>37378249
>>37378209
He is gay (citation needed?) so desu it's sort of cultural
>>37378199
>He's over the hill
He's 32, he has another few years of peak left.
I agree that 500 is much further off than people seem to think, I can see this generation topping off at 480-485. 500 will happen I think, but not for a while/
>>37378274
>>37378249 #
>>37378209 #
He is gay (citation needed?) so desu it's sort of cultural
>>37378274
Not all gays are porn actors though...
>>37378262
Im not putting a time scale on them they are just numbers i want. Being realistic for sept id say 260/190/325
Thats 20/10/15 prs, with the extra 10kg bodyweight plus higher dose it doesnt seem huge
>>37378289
Yeah very reasonable.
I reckon you could do 270 desu if you half squat it
>>37378274
Think i found a pic of him
>>37378229
>>37378248
I know virtually all olympic athletes use steroids for training senpai.
But they were supposed to get off of it early enough to pass the tests. It's pretty much why Klokov and Akkayev skipped the 2012 olympics, they fucked up their timing.
The athletes had passed the original tests, these are retests of backup samples.
20 popped, 5 being champions.
>>37378312
would klokov have benefitted from a 120 class?
Post >yfw you realize WADA is an elaborate scheme that ensures lifters stay on their cycles and come off in time for competition.
>>37378332
probably
at that level if you're above 6 foot and have a big frame like Klokov your ideal lifting bodyweight will likely be above 105
>>37378332
Klokov was usually below 110kg in training, and he lost to Aramnau who is a short guy (1.73m), so I'd say not really.
Klokov would likely still have competed in the 105kg (since that would only take a bit of dieting and losing water weight, seems easier than bulking to 120), and would still have lost to Aramna, as Aramnau was already fat as fuck for 105, so I doubt he would've chosen to bulk to 120.
going for a 185 kg squat at the end of my shay ko cycle
>>37378293
Im considering wraps around and post 300
Moreso cause thats where the competition is
>>37378230
Absolutely shit now. Bench 0.5pl8 on the 3rd set of 12-10-8, similarly squat 1pl8, deadlift is 5kg on either side.
I was never really strong, but cutting took me back to ground zero.
>>37378477
SS + GOMAD,
>>37378477
how can you only deadlift 30kg???? Would honestly recommend you do ss senpai
>>37378287
>>37378249
>>37378209
He is gay (citation needed?) so desu it's sort of cultural
>>37378433
I can squat that cold, no warm-up, 7 days per week at 90 kg on made up programming.
Are you sure you're trying?
Hey /plg/ I need your advice.
Pretty much my grip is the primary limiting factor on my deadlift. I'm at about 105kgx5, and after about 3 reps the bar begins to slip so I can no longer continue (happens with under/over and double over) -- I feel I could deadlift a lot more if I didn't have weak grip.
How can I improve? I'd rather not use straps at this stage. Would chalk help? I've also heard of gripping the bar till my knuckles go white. Any accesories I could implement also?
Doing SS.
Other stats:
Weight: 78kg
Bench: 75kg
Squat: 107.5kg
The Press™: 52.5kg
>>37378561
Do mixed (under/over) and the problem will stop. Try harder. Consider hook grip. Use chalk too. You probably use a rubbish gym bar with no knurling
>>37378561
on your last rep stop at lockout and hold it for 10 seconds (or longer if you can), before putting the bar down.
>>37378573
Cheers man. I'll start doing that through the whole set rather than when the slipping starts.
I'd do hook grip, but I got trump hands
>>37378582
Aight; I'll add that. Thanks.
>>37378583
So u have big hands?
who /dietmar/ here
On week two of the novice program, it's a pretty fun way to train, even if those week 9-10 numbers are looking a little scary.
>>37378634
Not according to Rubio
>>37378547
s-sorry
What best to do while I figure out why my knees hurt? Can't squat, can't deadlift, but can bench.
Just a lot of back and rows and shit? Godda use the time a little to do at least something that might help.
Also gonna do a lot of glutes and hamstrings, abs, back extensions.
Anything else?
>>37378657
See a physio
>>37378573
lad which sheiko are you on?
Nagging lower back pain from hip mobility issues lads, without going full Starrett what are the basics I should be working on?
>>37378676
i think hes on advanced large load
>>37378676
>>37378013
come on, man.
>>37378664
A physio cant help me. He can tell me what hurts, but he can't tell me why it hurts, as he has no idea what is going on with lifting.
It's not my form, so now i am looking to find eventual muscle-imbalanced or overly-tight musclegroups.
I never foamrolled nor stretched in my life and that's maybe part of it.
But this takes time to figure out and in the meantime i probably wont squat heavy.
>>37378676
cmsms
>>37378657
D O C T O R
O
C
T
O
R
>>37378708
>>37378723
They don't hurt in every day life btw. They hurt when i squat, even at low weights.
Pf, even at bodyweight probably.
But in every day life actions they feel just fine.
>>37378748
Bench only
>>37378723
>go to doctor
>get a bunch of injections that remove the pain but fuck with healing
>get cut open for no reason because thats all they can do
Peeing out of my butt lads. On and off since I woke up.
>>37378777
Hey I'm kinda new to this and you seem to be experienced.
What's your method of rotating injection sites?
Like how often should I be switching and where to?
>>37378777
Considered it, in all honesty. But nah, i want to have good legs.
>>37378708
>It's not my form
Guaranteed it's 95% likely to be your form, `100% of the time.
has anyone here gotten guided programming from Mike t
>>37378818
Had form checks like 20 times in this general from like 100 different people, noone ever saw anything.
My knes dont cave in, they dont travel forward much and they track toes, my torse angle is quite upright and the weight isnt on my toes.
>>37378840
Virtus, maybe chemolad as well? Definitely Virtus though
>>37378639
Looks like I'll try to run it when autumn rolls around. Haven't decided yet.
Lifts?
>>37378887
Weak. I put in 395/265/465 as goals and those are all 6-7% improvements on my turtle. And do the SLDL %'s seem really low or what? I mean they basically feel like an easy warmup. Like, if I were going to deadlift heavy, this might be the first thing I did just as a glute/ham warmup or something.
>>37378873
Form checks don't mean shit.
Find a person who's coached people deadlifting 600+ and has been in the game longer than he hasn't - he'll fix your form in 20 minutes, tops.
>>37378914
Ye, they look low, even when you're doing them from a 5-8cm deficit in a few weeks.
I should be careful with recommending making adjustments as I don't know why the exercise and loading is what it is, but you could try increasing it by 5-10% I guess. At 65% (20% higher than max interval) it looks like it'd start interfering too much with recovery between sessions.
Are you the one who started the Intermediate? Did you back out of that?
>>37378990
Why deadlifting though? It's the squats lad.
>get a coach
Two things: a), I am a poor student. b) I believe such thing doesn't even exist here in Germany. Not even sure if there is a single, actual coach. I believe all there is is a few, very few clubs of people that all powerlift, none more.
Out of curiosity though: Do you think someone like Chris duffin would be a good coach / squat form checker?
Any example of who is like a pro coach on these behalves?
>>37378990
By the way: I kind of don't believe that people squat weights deep into the 300s with knee caving and all that shit while I am supposedly hurting my knees with 40kg because of tiny imperfections that can only seen by pro coaches?
Man, I don't know, but that sounds fucked up.
>>37379033
No, I only took a quick look at those ones because I only really have three days a week to lift right now. Think I might bump it up 5-10%, but you're right, probably not smart to fuck with it too much.
>>37379068
What makes you think that some of them aren't in pain? Just because they don't bring it up doesn't mean it's not happening.
>>37379051
I think FatMess is doing the Duffin coaching/teaching thing, he did pretty well his last meet.
>>37379093
There is no way there knee wouldn't snap right on the spot if you would scale it up.
And apart from that - I do believe that most of them are not in pain. But yea, I might as well be wrong.
What kind of almost invisible fault in the squat will make you knees hurt? I eliminated all the common red flags already. No excessive knee travel, no knee caving, not shifted forward.
>>37379121
It might not have to do with your squat form. You do any hamstring work?
>>37379137
No.
These are the things I will try as last resort the next weeks:
Glute work
Hamstring work
Ab rollouts
All kind of foam rolling and stretching around the knees.
>>37379154
Good start. I've noticed that if I get knee pain, right above the knee cap, a couple of sets with the hamstring curl would make it disappear. But sometimes, things can be out of your control. When I do front squats, which hasn't been for a while, my knees would get into a lot of discomfort, for no reason I could see. It happens. Don't give up though.
>>37379180
There is no reaon not to give up. If what I described above yields no result and my knees continue to hurt for no reason then I need to look for something else to do.
Chances are that the bad knee genetics that is supposed to run in our family has truth to it.
I could still be bench only, but that really isn't the spirit of lifting seriously and I would probably always miss squatting / pulling heavy.
>>37379204
Does pulling cause discomfort in lieu of squats? Once you've backed off on the squats and let your knees heal for a while, conventional pulls might be possible.
Weights moving like butter lmao
Greg nuckols deadlift programs are fucking better than his bench programs.
>an olympic organization can't stop cheaters
>deluded Isleys think the IPF can
>cheaper than groceries, minimal effort to learn
This sport is overrun, there's no denying it now.
Snatch grip deadlifts are a gift from God when it comes to training lower back.
Honestly lads. Should I do these on my warm -ups?
They're fucking great
I deadlift 3x a week and can't really fit them in. They're more fun than real deadlifting.
>>37379381
True, I should keep that in mind.
I pull sumo and yesterday, after this squat thing, I couldn't lift heavy because it would hurt.
But I believe it didn't further aggreviate it, but rather was a result of already hurt knees.
Let's hope I can at least deadlift, then I will seriously do like 3x5 deads twice a week.
>>37379474
Can you not squat anymore man? Neither can if or a while and I've been doing greg nuckols 3 day novice deadlift program with many singles.
It's fucking great. Perhaps you'll enjoy it? I know it says novice but it's really not.
>>37379503
Neither can I for a while***
>>37377793
>majority of calories are powder and olive oil
lul, r.i.p
>>37379413
Which one are you running?
>>37379503
>>37379516
I'll have to try squatting at least, stopping when I feel the pain comes back.
But as in real working sets - no, I don't think I'll do any before I figure out what's going on.
>>37379525
Shits are more solid than when i drank 2l of choc milk a day
>>37379557
3 day novice. I will deadlift 180kg soon.
Take that as you will. Perhaps you're not as impressed by 180 as I am.
>>37379586
>milk
>solid shits
>>37379597
That's the singles one, right? I've done singles only training during high volume squatting with pretty good results.
>>37379621
Yea it is. I absolutely love it. No more getting upset about time taken between each rep.
Also my traps are growing like a wild fire.
>>37379578
You should really just bite the bullet and take 2-3 months off of squatting entirely.
https://www.youtube.com/watch?v=aPD13aHzSX0
That's a good video, and be sure to ask both Isley and Sabretooth while they're around, both have recovered from significant knee issues, tendonitis in Isley's case and something I can't recall in Sabre's case.
But really, just take time off of squatting, take your fish oils and eat healthy and stretch and foam roll and what not, but just stay out from under loaded bars.
>>37379684
Jesus his squat is amazing.
I was thinking of switching to high bar. I keep injuring myself with lowbar for one reason or another. I can't quite tell.
Is it possible to get good doing high bar? (IPF depth, not ATG)
>>37379684
Yea ... But... You know I would not have any issues with it if I had any kind of solid chance of being fine at the end.
I'll take 2-3 months off and then come back and have the same shit again, i swear.
What do I do to prevent it from happening again when I come back?
>>37379736
See a doctor to find out what it is. Search up your condition and do a lot of rehab.
I had knee pain which was osgood schlatter disease. Luckily all I had to do was bare it out.
If you don't stop squatting you'll end up like Clarence kennedy with 2 fake knees.
It's not all that bad either. I took 2 months of squatting and came back and hit a 10kg PR out of the blue.
>>37378748
D O C T O R
O
C
T
O
R
>>37378785
Where the hell do you even live where they don't have imaging technology and can't diagnose a knee issue?
>>37379736
>Yea ... But... You know I would not have any issues with it if I had any kind of solid chance of being fine at the end.
Well, the chance of you being "fine" if you take significant time off, do dedicated prehab and maybe get a script for NSAIDs is a much higher chance than you being "fine" without doing the aforementioned work.
Truthfully, I don't know of any lifters that had long term knee issues, that fixed them, that have stayed healthy long term afterwards, so I can't really point you to any success stories. The guy who's video I linked has been squatting post rehab for like 8 months now and seems alright, Isley had his bout with tendonitis like... one or two years ago? I can't recall.
>>37379730
You can definitely get stronger doing most of your training high bar then.
>>37379684
does anyone have this for bench?
elbow, shoulder pain?
Bench form is ok(just ok I know) but if I do too many heavy sets, I get some pain on my shoulders, nothing to worry about because now heavy bench is once a week (doing texas method-like program) and sometimes dips hurt my elbows, again, if I do too many sets (5 or more)
>>37379840
Joint pain is common. I think it's tendon microtears.
Ice and rest is all I know to do.
I'm very fortunate that I can bench 3x a week without issue. I believe it's my arch that's keeping my shoulders at bay.
Hammer Curls also help a lot
>>37379840
Where in the elbow? Outside? Inside? Pictures help.
>>37379859
Yeah, I may take a week or two for bench. Maybe 2 sets 5 reps at 60% and then 1 set 20-25 rep range, twice a week rpe 7-8 to deload. I like +15 reps for rehab/deload weeks bc it pumps but feel safe on shoulders.
I do regulars curls but on weds I'll try hammers curls. Current thing I do now is this (I know A seems too hard, but actually, incline bench is just for the pump)
177cm, 82kg, 18 years old, focus on bench (Only compite in bench)
bench: 100kg( last fri), squat 100kg, deadlift 125kg
AxBxCxx
A:
Bench 3x5
Bench 3x8 75% RPE 8
Squats 5x5,
Dips weighted
1x6 +1kg
1x8 +1kg every 2 weeks
1xF unweighted rpe 8-9 (between 20-25 reps, fast as fuck)
Pullups 3x8 unweighted (can do 10)
Incline Bench: +1kg every 2 weeks
1x15
1x12
1x10, rest 20s, 2 reps, rest 20 sec, 2 reps
all same weight. Rest 1'30''
bicep curl 3x12 (Rest 1 min-1:30min)
(so, 5 exercises, Bench, Squat, Dips, Incline, Pullups, Curls)
B:
3x6 spoto press 2 sec light rpe 7
2x5 squat light
Rippetoe Skullcrushers 3x10
Bicep Curl 5x10 (hammer curl now)
3x10 abs
C: Bench 1x5,2x3,3x2,4x1,5x1 (like texas method), now 3x2 +1.5kg
Squat 1x5 +0.5kg
Deadlift 3x3 +1kg
Pullups 3x5 weighted +0.5 kg
Dips 3x6 same weight monday
Incline bench 2x12 same weight monday
Leg press 3x15
Trappy said to me that it's ok but A seems hard, it seems hard but incline bench is GOAT for pec pump for me.
>>37379948
do some rows
![20160531_165013[1].jpg](https://i.imgur.com/4BeDdIA.jpg "20160531_165013[1].jpg")
>>37379895
Right here: (sorry for bad quality of camera)
>>37380024
Rows on A and Pullups on C?
I don't wanna do rows and diddys on the same day.
>>37379756
>>37379754
>>37379796
Yea, you are probably right. Maybe I have good chances.
Even if not, it's the only option, as you have said.
My brother is a PT, I'll see what he has to say, but I think the answer will be "strained tendon".
As for the NSAIDs ... I have arcoxia flying around here. Mother (doc) says that's about the best anti inflammatory stuff you can get your hands on.
>>37380077
whatever, just do some light rows (dumbbell, t-bar, cable etc)
Best music for chilling in the sun?
>>37380183
Ah, ok, I get it, some just to blood flow and move the articulation. Ok, thanks mate!
>>37379451
I'm glad someone else has seen the light. Should be no problem doing 'em after your other deads sets.
>tfw Danish has a qt turk gf
>tfw he'll soon out bench me (again)
>and he's rapidly gaining on my squat
>tfw no turk gf
AC took a shit lads. Just sitting here sweating in the apartment, RIP appetite, RIP summer bulk, RIP gains.
>>37380251
https://www.youtube.com/watch?v=L0oSHqgBi50
>>37380414
Classic ausshit bag
>>37380467
I am in the northeast United States and it is 85 fucking degrees in May.
>yesterday squat portion of sheiko skills test
>Hit 475, 30 lb pr
>Today bench and deadlift
Wish me luck senpai.
>>37380508
>splitting it over two days
?
Which sheiko did you do?
>>37380534
The 4 day from the app, it tells me to split it.
>>37380534
the "just NORSE my shit up" cycle has separate skills test days
>>37380567
To be fair, norsie put in all time maxes while detrained. I put in fresh maxes from a c6w cycle.
>>37380584
I still can't believe he did that
>>37380584
Norse only failed sheiko because he wasn't drowning in pussy like me.
Squats (n/a - injured)
Bench press - program
Deadlift - program
3x10 Pendlay row
3x10 Reverse hypers
3x12 Lateral raises
3x12 Hammer curls / Tricep extensions alt.
Pretty much what I do every session
Tell me why you hate it )))))
>>37380420
>>37380420
At first I wasn't sure but now I like it
>>37380420
>produced by kurt ballou
'ew'
>>37380666
Variety for accessories is a good thing, can tell you what you're doing wrong or where you might be starting to get injured. Also muscle confusion.
>>37380666
mirin' satanic trips
Where is the big boss Sean??
>>37380737
?Hey BB what's up?
>>37380713
Don't personally believe in muscle confusion
Variety of accessories is a fair point but I am not knowledgeable enough to pick accessories movements so I just do the same thing every session so those muscles get big ))))
>>37379586
>tfw drinking 2l of chocolate milk a day now
>shits are messy and liquid as fuck
I just wanna get big cmon
>>37380810
What's your stats? You don't squat 4pl8?
If my spine wasn't fucked I'd try and beat your squat for muh ego
>>37380737
I don't get this gif
>>37380807
It was tongue in cheek lad.
>>37380534
I think most are split up for the skills test, but competition day is combined.
>>37380810
How's your progress coming along?
>haven't worn belt for a week
>Feels loose as fuck
Wew
>>37380952
No one cares
Never post here again
So what are we training today famalam?
>>37380960
Love you too bb
>>37380952
So I guess you're now just retard
>>37380976
Not yet, I'm still technically obese for another pound or so lel
>>37381001
Your bmi is only 30?
>>37381020
Start of cut was 31.7. Right now I'm at 30.4. Once I hit 202, I'll be 29.8, so I was off in my estimate by a couple pounds. 4 more to go until I'm no longer obese.
My natural weight where my wilks is highest and my performance is best is literally the 74kg class at 180cm
It's annoying because I want to be 91kg but my strength just doesn't improve much and I feel unhealthy
So I'm starting squatting 6x week. I think I'll start with my daily minimum at 80% or 85%?
What % is your daily max usually or is it a bad idea to use %?
Say my 1rm is 150k, I work up to a minimum of 127.5k (85%). And then what if it feels ok?
I increase by %? Or do I add say 5kg and try? And then add 2.5kg or 5kg if it feels ok?
My belt was too loose to use it for ohp well, only got 130x6. I'll adjust it for next time. Hopefully I'll get 135x7-8
>>37381054
>So I'm starting squatting 6x week.
Don't
>>37381051
(You)
>>37381067
Plg be kg
>>37381054
>>37381069
Only for a couple months but I see nowhere that says how much of an increment is too small when working to max?
>>37381051
>this fucking twink
But I bet your wilks is rubbish anyway?
>>37381075
>Ywn ohp 135 kg for reps
Why live
>>37381089
I don't want to be a twink. I use to have a 300 wilks until I moved to 85kg now it's like 270
I've gotten stronger too......
>>37380952
>havent worn belt for 5 weeks
>need to make maybe two holes bigger
>>37381098
I'm fairly sure that's impossible
>>37381108
How come you won't honour your bet? Is it because you're a literal piece of shit?
>>37381102
Mirin the bulking progress. When's your next comp?
>>37381151
So tell me how sheiko is going for you
I put 100lbs on my total in one cycle!
Which version are you running?
>>37380822
I've only been lifting seriously for 4.5 months now, I probobly would have had better progress if I ate better but whatever. Haven't tested 1RM but my 5RM went from:
Squat: 165 -> 290
Bench: 140 -> 200
Deadlift: 205 -> 355
OHP: 95 -> 140
>>37380929
Pretty shit recently desu. I think I got a stomach flu and have had a really hard time eating solid food for the past week or so and so have just been resorting to a lot of milk, which in turn has starting making my acne come back a tad.
I've been trying 3 different versions of TM, the normal 3 day, a VV/VV/II/II split and a VI/VI/IV/IV split and I much prefer the normal 3 day program. Gonna start adding spoto on recovery days since I'm a fucking chestlet.
The fact that I haven't been eating right and me testing a different TM variation every week has stalled my progress a tad, but I'm getting back into it now that my diet is starting to get back on point and I've settled into a program.
/blog
>>37381186
I'm not running sheiko anymore
Can't say which one I'm doing anymore since this fucking twink fagit already stole my idea and now he's running it too
Last time I ran a program (sheiko) literally everyone else ran it
Now it looks like it's already starting with my next program too
>>37381191
>Tfw PRutus pretty much catches up to all of your lifts except bench
>>37381220
Which meme are you running?
Sabres? Candytoe? Cuckols?
How did you stall on sheiko? Lol. It is objectively the best. I even have the app for my iphone.
>>37381250
None of those shit programs Kek
And I didn't just stall on it I literally lost strength
But to be fair to sheiko I butchered his program so hard in the end it wasn't even sheiko at that point
>>37380251
Tropic house, probably.
>>37381280
Butchered it like only doing the squat portion and nothing else?
Shoulder injury?
>>37381280
Did you try eating more? 'Were you trying hard? did you maximize sleep?
What did you do to change it?
I swapped out some of the accessory work for non meme exercises.
>>37381300
No you absolute imbecilic idiot, I was doing sheiko before an after my shoulder injury anyways
Butchered it as in after running it so many times I was tweaking it and tweaking it to try to get gains out of it
>>37381280
Wow I guess you're not such a sheiko expert after all kek
Aren't you running TSA?
>>37381230
what are you cutting down to?
>>37381332
175-180. I'm 206 now.
>>37381323
I changed a lot of it since I ran it so many times but the main problem was I inflated it and that was fine made some gains but then that same percentage of inflation next time I saw no gains so I inflated it even more and at that point it became like fucking smolov or some shit
>>37381330
A) I'm not sheiko expert
b) no I'm not, lonelypl is
>>37381230
I just tried to take the piss out of him about not squatting 4pl8 but he BTFOs my 1 year stats after 5 months lifting
Fuck him
Hope he fucking dies
Fuck everything
>>37381347
W E W
E
W
>>37381357
Wow. Bit defensive aren't we? I never said you were sheiko expert, I said you weren't much of an expert at sheiko.
Wow how overly defensive....
>>37381362
Woah, don't be bitter
Some people are just really good at trying as hard as they can. Maybe you could learn from that.
>>37381376
No you literally said sheiko expert
Who I will insist again; is not me
>>37381086
>I see nowhere that says how much of an increment is too small when working to max?
You're working up to a max, you're not doing a bunch of singles close to your max.
Set daily minimum at 80%.
>what % is your daily max usually
Can't be specific on this one. Somewhere from 80% to >100%. It varies a lot.
>what if it feels ok?
You can leave it at that, or do another single. The max makes you good at maxing, the backoff sets are what puts kgs on the bar.
>>37377318
What's yfw I'll be saying I'm natty next year?
>>37381401
I said I guess you're not such a sheiko expert after all
Which literally fucking means you're not an expert at sheiko if you could speak some fucking English you stupid nigger
Anyway Jesus you're defensive about not being sheiko nigger. You're obviously him lmao
He acts like a man child too
>>37381362
>>37381365
I can't wait until my cut is over. I'm probably gonna go back to SS for pressing and deadlifts and use Cuckols for my squat.
>>37381419
Ah ok thanks so I'll try for 127.5kg and if that's ok I'll just add 5kg and then call it a max then do back off.
What do you recommend for best back off sets? 2x3 or something with -10%?
>>37381395
Fuck you. I'm only counting my time spent in a gym.
I've only been lifting like 7 months so I'm actually pretty good.
All the time spent squatting with a 10kg bar and two 5kg plates (because that's all I had) doesn't count
I'm not counting when I got a squat rack either because I didn't know you were suppose to increase the weight every session. I'd just squat and increase it once the work sets didn't feel very heavy (like once a month)
>>37381429
Wow a bit defensive are we, all I said is I'm not sheiko expert after you said I wast sheiko expert
Glad we could clear that up.. Now if only we could clear that butthurt booty rash up
>>37381464
If I use your logic then I've pretty much only been lifting since November, so 7 months also
>>37381423
Remember, life-time drug free is a state of mind more than it is a matter of fact.
>>37381362
At least you probably have better facial aesthetics :)
>>37381486
Cool. you're pretty strong for 7 months. Congrats
Daily reminder you're only suppose to court time spend progressing
Those months you spent plateud don't count because you technically were just walking in a building and pushing solid objects around with no motive what so ever.
That's not lifting. It's just existing.
Therefore doesn't count.
>>37381455
Any rep range works, really. Keep it varied and fresh, but stick mostly to lower reps. You can use percentages, yes, and scale them according to the number of reps you're going for. You should think about RPEs when doing this sort of program. Just think about them, don't apply them yet.
What have you read about this type of training before starting it?
What programs have you done?
How is your technique?
>>37381464
Well don't be defensive or feel bad
We are all friends here at P LG
Tbh I didn't even hit a 450 pounds squat until I had been squatting for at least a year and a half
So don't feel self conscious your welcome here
I realized while reading this thread how shitty it must to be a gay dude with a monster dingle. No one would want you to do their butt since they'd be shitting their pants constantly for weeks if you did
Can u elaborate rasputin?
>>37381001
>tfw I need to lose 15 lbs to be no longer obese
JUST
https://www.youtube.com/watch?v=l84vmuuuHRg
how can this guy bench 400lbs?
I can only bench 200lbs
I weigh 220lbs
I am absolutely sure I have more muscle mass in my arms and chest than he does, my triceps and pecs are definitely bigger
how does he get the strength to bench this much despite being so light?
why am I so weak despite my size
help
I want into antmode
might bench 2 plate after 3.2 years on saturday lads.
or maybe i won't :(
>>37381537
>implying I don't plateau on purpose and use the time to build work capacity and volume before breaking through
