quite and relaxation edition.
no capital letters please. quiet and peace only.
https://www.dropbox.com/s/ibp3e6w9vzkrvc9/Ph3%20Programming%20(As%20of%204-7-2016).xlsx?dl=0
Will my lifts stay the same proportionately to each other for my entire lifting career? Say if my squat is 2 times what my bench is and my deadlift is 0.5 more than my squat, will it always stay roughly the same?
GYM PLAYLIST IS BORING ME LADS
POST SOME TUNES
>>37640197
no capital letters, ask your question again please
haven't had access to creatine for the past ~2 weeks. Should i redo a loading phase or just jump back in?
>>37640204
https://www.youtube.com/watch?v=Z_8CPhfTxyU
>>37640217
loading phase is a meme for the industry to sell more creatine anyways
Does anyone here follow the conjugate method? Is it a meme or does it work even if you're raw natty?
>>37640204
off the top of my head
Callin Out - Lyrics Born
Tooth and Claw - Animals as Leaders
Into the Unknown - Summoner
See Me Fall - Summoner
Atf - DMX
For My Dogs - DMX
New Level - A$AP Ferg
>>37640097
c-can I get some help guys? I just want to get strong like you :/
>>37640250
I suspected this
>>37640284
Housin' - Rage Against the Machine
actually pretty much the whole Renegades album is hype
>>37640204
https://www.youtube.com/watch?v=dvZRpXD2iHI
https://www.youtube.com/watch?v=vaoTWVbATFY
>>37640302
Why not just pick a novice program and then adjust it slightly to your liking? Maybe Texas Method might be up your alley.
>>37640302
do SS and be patient
then do TM once you've reached good weights (proficient on symmetric strength is a good goal)
>>37640204
There's only one song you really need:
https://www.youtube.com/watch?v=hIw7oeZKpZc
DROP OUT OF LIFE
WITH BAR
IN
HAND
>>37640302
Why not just do what's proven to work? It may not be glamorous but your adding 5lbs to your lifts every other day.
Why do singles if your barely squattin 2pl8 or what have you.
>>37640204
https://www.youtube.com/watch?v=fc-DgRO1SrQ
https://www.youtube.com/watch?v=SndPb5XohYM
https://www.youtube.com/watch?v=vhaaQ9TathM
https://www.youtube.com/watch?v=3KqGs0XOpH8
https://www.youtube.com/watch?v=ApdJ_l8zQ2k
https://vimeo.com/86232503
https://www.youtube.com/watch?v=yvKoyeEuezA
Started 3 years aso @63kg 1,76 martial art fag.
Am at 81kg now with a little belly.
Wew lads.
>>37640302
The secret? Bull testicle carpaccio.
Okay so I just watched some of those Eric Bugenhagen videos, and I legitimately like his training philosophy.
Are you just memeing about him or do you actually like him too?
>>37640204
It's incredibly edgy, but it's fun and motivating as fuck.
https://www.youtube.com/watch?v=iKdbz5HJAUI
>>37640398
How can I dislike him when he pulls such huge fucking weight
https://www.youtube.com/watch?v=ARTG_tx6Ixc
>>37640416
Wont he fuck up his elbows by ripping the bar like he does? Looks painful
>>37640434
Yes
He won't be making videos every day in twelve months
>>37640327
>>37640356
>>37640360
Yea you are right guys. I just got too hyped watching Bugenhagen
>>37640204
https://www.youtube.com/watch?v=qMCsv-zj56s
>>37640463
Pretty sure he has been doing that shit for a long long time.
Fuck off retard
>>37640302
1RM
5X5 WITH DIFFICULT BUT NOT IMPOSSIBLE WEIGHT
HIGH REP RELEVANT ACCESSORY WORK AFTERWARDS
>>37640204
http://youtu.be/1NZ0EoOuJi4
How are 74kg sub juniors benching more than Isley, raw?
>>37640517
because they don't have SISLEY genetics
>>37640177
is ph3 a good program?
>>37640557
Ask Joff when he's online, he's well versed in it. A PH3expert, if you will.
MY RENT IS WAY TO HIGH U NEED TO
CUD EEEET
>>37640463
You've hurt yourself way more than he has
You're literally a Jealous DEAD END
How does one achieve proper external rotation in the sumo deadlift?
Just push knees out hard? Only in setup or also on the way up?
>>37640591
it have a fuckton of volume god dammit boy
The burger fandom will end
Fads always do
>>37640626
shut up sissley you cumslut whore
>>37640622
I'm still tryna figure this shit out too lol
>>37640626
I'll always be a burger fan. Honestly didn't expect the meme to survive the first thread
>>37640623
>it have a fuckton of volume god dammit boy
can someone who have done the sheiko app program rank it in volume? Is it like a good program to run after intermediate large load or what
Why does my IT band hurt after sumo deadlift?
I tried widening my stance and pointing my toes out more and it got a lot better but is it a flexibility thing or just poor position or etc?
Currently sumodeadlifting with an average barbell because lol YMCA
A week ago I did 130kg DL easy
I missed a week of workouts due to a trip, and on returning to the gym, I almost failed the last rep of 130kg
Can you lose strength that fast or was my CNS just not prepared or some shit?
>>37640741
could be a grip issue
Saw this earlier, thought I'd share.
It's sensationally titled "The Real Reason Westside Barbell Athletes are So Strong", but it's about a lot more than that.
It dispels a lot of the nitpicking, whining, excuse making, program hopping, semantic debating internet crybabying that is very prevalent in the "powerlifting community" currently.
Have a look, it's worth the 15 minutes (there is a minor advert the first minute).
I never knew that Stan Efferding was so eloquent and insightful :)
>TL:DW, most people aren't trying hard enough :)
https://www.youtube.com/watch?v=OTquzDmeAbc [Embed]
>>37640754
Nah grip was fine
I just struggled a lot more for some reason, and my back struggled a lot more than usual
I'm feeling my form was probably a bit shit
>>37640712
could just be tight glute medius from external rotation
take a lacrosse ball to that shit
What can I do to bring up my deadlift as fast as possible?
I currently don't squat due to reasons, so I can use whatever energy I save from not squatting on deadlifts.
>>37640767
>people aren't trying hard enough
lol thats exactly what i got from it
TRY HARDER
R
Y
H
A
R
D
E
R
>>37640796
what's your lifting level?
>>37640217
All new creatine doesn't need a loading phase, that's so 2006, I forget the name of the creatine but the new creatine hcl doesn't need loading
>>37640789
I slightly pulled a glute muscle deadlifting last week actually, so you're probably right. Thanks anonkun.
>>37640591
Twinkffrey hasn't even got three weeks into it and only ran it after I talked about it on here lol
>>37640623
Compared to sheiko, not really, it has more frequency than the common sheikos people run on here however
>>37640591
>Joff when he's online, he's well versed in it
Granticus ran it with huge gains, but he doesn't trip around these parts no more :(
That dude is going places.
>>37640804
Deadlift very very low. Less than 3 pl8. Squat was around 4 before break, bench close to 2.
Have done bro lifting shit a lot and couldn't deadlift for a long time.
Now I'm trying to bring it up.
I'm doing sumo
>>37640826
>Twinkffrey hasn't even
Lad even i could tell that was bait
>>37640839
he may be closer than you think ;)
![bVlciK4[1].png](https://i.imgur.com/o8hRd8h.png "bVlciK4[1].png")
>>37640204
I mostly listen to Pantera and Slayer but liked some of the hip hop songs on John Haack's videos. Found a list and downloaded most of them.
>>37640796
Deadlift more. Many sets, few reps per set. Weight isn't that important since beginners doesn't need much specificity
>>37640839
>but he doesn't trip around these parts no more
I wonder why. What could possibly cause a strong, helpful and legit trip to give up?
P good lift today. 380 felt better than I thought it would. Accidentally did a set of 6 on the CGBP set I recorded but I guess that's not much of a problem.
https://youtu.be/V3Q99YuVraM
>>37640864
Is that the new James Blake album?
>>37640849
No shit lol i respond to all bait if it gives me an excuse to btfo of some loser lol
>>37640812
iirc the creatine i have at home is monohydrate
>>37640848
Bench close to 3*
>>37640889
In that case read the container and if it mentions a loading phase then you do need a loading phase, but creatine is so cheap you might as well buy the hcl one next time
>>37640887
you didnt tho
just biting on some obvious bait, saying it was me, it was me, not him
but fair enough, dont respond
>>37640864
Are you ready to explain your sq and dl programming yet?
>>37640861
If you're trying to refer to sean, Sean only makes loser trips (I.e 99% of trips) leave , such as loser fat weak trips like buda
>>37640881
Nah it's from an EP that was basically B-sides from his self-titled as I understand it. It was called The Wilhelm Scream
>mfw people didn't like his new album
>>37640931
I've already explained the DL programming
To be honest, I don't understand where the strength in the sumo deadlift is supposed to come from.
What fucking muscle is supposed to bring the strength when you stand in such a weird stance with your hips that open, don't get it.
>>37640930
It needs to be known trinkffrey is a copycat loser who can't think for himself and I accomplished that with said post
>>37640939
>I've already explained the DL programming
But I want squatgramming
>>37640850
He couldn't possibly be closer than my heart, which is where he is :)
>>37640861
>I wonder why.
Lol. Every town needs a village idiot (inb4 its me).
>>37640939
I didn't listen to anything he did after Overgrown desu but I still listen to his Hemlock and R&S releases pretty frequently, guess I should check out his latest album then
>>37640940
Glutes, hamstrings, lower back, when you bring your ass forward that's your glutes doing work
>>37640969
It is you though lol
>>37640991
But I thought glutes engagement and hip forward is only on lockout, which is maybe 5% of the ROM and also not the critical point.
>>37640991
It's fairly different from what he's done before so I'll warn you of that. Might be why others didn't like it. And there's no like standout track that makes you want to put it on repeat. It's just a very solid, well-flowing album.
>>37640957
Like I said before as it is now it's been working very well for me but I don't know about it's efficacy as a cookie-cutter type thing. I might type it out for you tonight at work though.
Anyone ever get knee pain after squatting, it never hurts during but always hurts a good 10-15 minutes after
>>37640767
Can't stand this guy
He just takes steroids and that's the secret to his success
He rants about how he didn't know about all these fancy training techniques
But he says he used them, just didn't know what they were called
So he's literally implying they're effective
May have misunderstood the message because I couldn't sit through any more of his bitching
>>37640940
spotted the guy who doesn't know how to set up
watch more duffin content
>>37640204
Have U Eva ft. Vic Mensa - Leather Corduroys
Still Got It - Vic Mensa, Joey Purp, Two Fresh
I Meant It - Brian Fresco
>>37641082
>May have misunderstood the message because I couldn't sit through any more of his bitching
You're missing the forest for the trees. I give you an "F" for "incomplete, plus lack of comprehension."
>>37641001
You're all out of friendship tokens.
>>37640913
tru
i think i'd done some calculations about the price and how long it'd last me when i was buying it but i can't remember desu
plus all the studies on creatine have been monohydrate so i felt a lil more comfortable with it
I can't fucking turn off my reflex to shrugg my deadlifts to lockout for fucks sake
TESTING THIS
I LIKE THE LAST ONE LET'S FUCKING TRY THIS ONE
>>37641265
I thought that was you doing a 600 lb zercher for a hot minute. Had to pick my jaw up off the keyboard, lol.
You're lifts are good to, though.
So is the new meme to do weird lifts? Jefferson, Zercher, maybe some Turkish Get-Ups?
>>37641031
>tfw everyone wants singles and bangers
i get not everyone's got time for a full album but damn
stop asking for albums then
>>37640826
>>37640591
>>37640557
up those question about PH3
>>37641300
>I thought that was you doing a 600 lb zercher for a hot minute. Had to pick my jaw up off the keyboard, lol.
well to be fair, intelligence was never your strong suit
>that guy doing rows in the gym
It's laughable as his fatigued lumbar rounds and his head jerks up as he attempts to pull the bar up. His back is always rounded on deadlifts, probably from the accumulated posterior chain fatigue from the worthless row volume. Should I inform him of the detrimental effect rows have on primary work capacity, and of the benefit of chins over rows? It's just so pitiful, seeing someone row.
>>37641300
>/plg/ 2017: the year of rehabbing
>>37641315
What?
>>37641296
>>37641265
Post video bae :3
>>37641335
who could possibly be so broken inside that they feel the need to bully buda
>>37641380
IS this your first week here? no one likes buda, probably not even his son lol
>>37641380
>the need to bully
Is it bullying if I don't feel bullied?
:)
>>37641389
i like buda so you are wrong straight away
>>37641357
what you think about the volume that it have im an intermediate lifter and i would like to try it for hypertrophy and strenght.
>>37641380
What has he totalled in meet again? How excited is he for Gibbs v Haack this Worlds, and for other classes smashing IPF records? That's what I thought.
>>37641380
have one guess
>>37641337
Take action, Brother
>>37641265
>>37641296
>>37641300
I've unironically began Jefferson deadlifting. I even tried hack squats but my spine moved like a snake while lifting the bar so I was too spooked to continue.
Maxed out my Jefferson first time trying it
So much better than deadlifting.
Powerlifting should be
Hack squat
Zercher rack pull
Jefferson deadlift
>>37641407
ive read its for only people with 300+ wilks (advanced)
im not a powerlifter soo its a no for me,
>>37641415
>making a completely fabricated story with no evidence because you're so buttblasted at Sean
holy cow! my sides have went into orbit
>>37641399
kek i saw the pictures from the fight. i still can't believe the photographer just fucking took pictures when they could've taken video.
>does it count
i guess not. i just don't know why people hate you.
i guess you're a father figure and there are too many incomplete men on this board
>>37641421
FUCK YES
ALL DAY
EVERY DAY
NO FUCKING EXCUSES
>>37640204
I started listening to King Crimson, they're now in my top 5 favorite bands
https://www.youtube.com/watch?v=jc3cNfn93Kw
>>37641446
I even downloaded him saying that and put ut on my music player
I'm not taking it too far am I......
>>37641441
there isnt anyone here that doesnt believe in that screencap
like 15 people watched you and isley on new years
someone even posted a youtube vid of a recording of everything(benchjoe?)
>>37641455
https://www.youtube.com/watch?v=70GD2SBCq64
:'(
Anyone has an idea why my fucking hamstrings might cramp up when doing hip thruster?
This sucks, one solid spasm and I can go home.
>>37641436
>301 wilks
>advanced
>>37641480
>like 15 people watched you and isley on new years
and yet magically theres no recording
>someone even posted a youtube vid of a recording of everything(benchjoe?)
theres a 30 second recording of me destorying twinkfrey and benchbeta, yet they record that and none of what was claimed in that screencap? hmmmm
>>37641460
>>37641496
because you should take less cock in the ass
also,warm up more with hip thruster
>>37641498
I mean a 300kg total sorry
>>37641504
>and yet magically theres no recording
I just said there is
>>37641511
its wilks tard. not total
>>37641521
and yet here there is no one posting it? only some anons imaginative writings claiming something happened that didnt lol
>>37641436
350+ wilks*
>>37641446
>>37641506
Fucking lanklets
>>37641533
I leaked ur program lol
>>37641532
>301 wilks
>advanced
>>37641546
Thats what I wanted all along, you were a pawn in my masterplan; afterall, I did tell you that I knew you were the cuck posting my screencaps thinking literally anyone cares lol
>>37641541
>351 wilks
>advanced
>>37641541
yea 300-350 ive read on reddit that norton changed from 350 too 300,but it have a lot of volume too its for advanced early advanced lifters.
>>37641570
Actually you've been double played
Because I knew you wanted me to post it
So I held off for 3 days to watch you squirm
You also got one thing wrong, you think o post your screen caps when I don't
I knew your plan the entire time and you know nothing about me
Get cucked
>>37641618
Dino your're a fucking loser, did your mom not put you in summercamp this year?
>>37641541
>350wilks
>advanced
in what world
>>37641602
>norton changed from 350 too 300
i wonder why
maybe to make it even more accessible to people ad make the people doing it think they are advanced even if they have 301 wilks
>>37641436
I'm advanced?
Whatever you say..
>>37641632
>>37641597
Not implying it's advanced, just saying what Norton recommended, at least when ph3 first came out
>>37641631
Shut up Dino, you're such a loser, did you crash your imaginary mazzarati into an imaginary lamp post? Is that why you are projecting.
I'm sparrows new boyfriend and I'm going to kill you dino
>NOT DOING PIN GOOD MORNINGS FOR SIKK NECK GAINS
>>37641650
for what purpose
>>37641665
Gains
>>37638871
>>37638871
>>37638871
That tl;dr is extremely boiled down. I wouldn't say in every case, because RP isn't exactly a structured "thing"
RP, IMHO opinion, is a methodology to approach meeting nutritional needs for performance.
Just like learning how "cookie cutter" programs don't cut it for every one, the actual RP Templates aren't made to just "Fix your problems" - they're made to go along with the insight the book has so that you can approach your nutrition with your goals in mind, and you can adjust your nutrition (just like you would adjust training) to meet the demands of your every day life + training
Now, I would argue that that "condensed" version of RP is definitely a good starting point. Basically if you
>eat at 500-1000 kcal deficit
>eat 3-6 times a day
>spread your protien intake out relatively evenly between those meals
> time your complex carbs before working out and after
>consume most of your simple carbs during your workout
>fill any remaining calories (after protien and carbs) with high qualify fats
You'll see like 90% of the benefits of RP. Of course, the biggest thing is always consistency, but thats just personal discipline which I currently don't have, and thats why I'm getting fat eating out on the road on my companies budget every single day.
lmao
>>37641648
Im gonna tell your mother how youve been spending the summer thus far dino, this obsession with me and my wealth isnt healthy
=
>>37641650
don't mike meme t do pin goodmorning?
>>37641681
Come here dino so I can slap your bottom for being a bad boy
No ice cream after dinner you bad boy
SLAP SLAP SLAP
BAD DINO
>>37641680
Fuck forgot two points. should have been
>eat at 500-1000 kcal deficit OR surplus (depening on goal)
>eat 3-6 times a day, preferably towards 6
>spread your protien intake out relatively evenly between those meals and consume good amount of veggies with protien
> time your complex carbs before working out and after
>consume most of your simple carbs during your workout
>fill any remaining calories (after protien and carbs) with high qualify fats
>>37641415
What's wrong with drinking alone and having no friends?
>>37641706
why dont you put on your eric burgeron name again so you can rename filtered you cringy little shit
>>37641709
>1000 kcal deficit
Literally fuck that.
>>37641721
Nothing in itself.
But iirc the post was a response to "when will he get whats coming to him", and suggests that drinking alone and having no friends is depressing.
Go outside anon, everyone needs more friendship. Literally everyone.
>>37641745
It's not so bad friend
>>37641709
i have 1-2 meals a day come at me
>>37641762
kek, same
>>37641750
So in otherwords Seans life is so perfect you have to fabricate lies to deal with him being superior to you? lol thats pretty sad man, i hope you get some money someday
>>37641737
That's your character, dino.
>>37641024
image if your glutes are not engaged in the beginning of the lift, you'll start leaning over pretty fast if ur quads are contracting, same in the squat u need to balance the knee extension with some hip extension or u will start leaning forward/hips shooting up a lot
>>37641421
>So much better than deadlifting.
Crazy to think that "powerlifting" used to be 3 odd lifts chosen at random.
>>37641445
>incomplete men
Ding ding :)
>>37641504
I'm going to loan you a temporary pity-friendship token. How about you post some lifting.
Any PR's lately? Any meet successes/failures? What do you weight now? Are you a twink or a bear? Are you a top or a bottom? Do you generate power from the bottom, or is it all about speed?
>>37641632
>350wilks
>advanced
>in what world
Looking at the "whole" of powerlifting (which includes tons of gym rats training for "strength"), then 350+ is "advanced", especially in regards to training considerations.
Guise, Intermediatefag around 290wilks here. Can I safely do 5/3/1 or should I go for a cycle here? i don't want to get memed guys pls.
>>37641745
Its not written in stone. You can do whatever you want. ~1000-1500 works good for me because I have a ton of fat to lose.
Its not a set thing, its a rule of thumb to get started.
>>37641762
whatever works mang. tbqh thats what I've been doing for the last month too. Its fun eating 2k kcals in one sitting lmaaoooo
>>37641495
https://www.youtube.com/watch?v=1nOcxkTtdDw
I legit can't get my chest anywhere near to the ground on ab wheel rollouts even when I am on my knees.
I literally have to stop half way. What the fuck, this isn't normal is it??
>>37641775
I dont have characters you loser fuck
>>37641709
I'd argue if you're cutting you want to eat a minimal number of times per day.
If you think about it, when you eat you trigger an insulin response. As long as there is insulin in your system your body is not going to be using fat stores for energy.
Compare eating 3-6 meals a day over the course of 12 hours to eating 1-2 meals a day in the space of 4 hours. With the former you're spiking your insulin for nearly half the day, while with the latter your body is producing insulin only once.
However, if you're bulking more meals means more insulin for more growth.
I'm no nutritionist, but I imagine you could actually abuse sugar when you're bulking - fructose doesn't trigger an insulin response, it instead causes the beta cells in the pancreas to overproduce insulin. Then when you eat some glucose or protein you're going to get more bang for your buck, so to speak.
>>37641780
>Do you generate power from the bottom, or is it all about speed?
>>37641785
https://www.youtube.com/watch?v=2lnxs_DMUDk
>>37641709
start with a 300-500 calorie deficit,when you stall the weight loss,increase the deficit and start having refeed weeks/days, also the number of meals is pointless,spread your protein,consume the carbs 60-70% of them pre and post workout, and dont do too much deficit,
>>37641784
Wowza... brb, sneaking lard into wife's food...
>>37641800
Speed has everything to do with it! You see, the speed of the bottom informs the top how much pressure he's supposed to apply. Speed's the name of the game.
>>37641784
my meals are only 800-1000, but high fibre to balance all the oil in my shakes so i dont have watery shits
>>37641792
>I
>DONT
>HAVE
>CHARACTERS
t. Sean
-2016
>>37641783
Do what you want. The progression is slower than something like TM, Madcow, or C6W, but it's your choice m8. No one is gonna stop you
>>37641816
kys dino
>>37641784
>still see the thumbnail
>click it
>404 not found
>click it
>404 not found
>>37641780
>Looking at the "whole" of powerlifting (which includes tons of gym rats training for "strength")
it really doesnt tho m8
ill even count the lolfeds but your going to far here
>>37641825
Dino and Eric are YOUR characters
Don't project them onto me
Don't project your insecurities onto me
>>37641759
I've been cutting slowly, real slow, only down 5lb or so over 2 months from 170 after initial water loss, yet nonetheless strength has gone down the shitter. Can't even maintain. The first time I cut, I cut faster, and strength went down even more, so though to take it slow this time round, keeping carbs high. But it's all gone so wrong nonetheless.
>>37641842
kys dino
>am I pretty now
>>37641819
Sounds reasonable pham.
>>37641799
Very interesting concept.
I'm going to take a stab at a completely made up counter point
my assumption is that eating more meals per day (on RP) is better with regard to Insulin spike simple because the meals you're eating on traditional RP templates are extremely smaller (for me they were like, 600 kcals or less) and they're almost entirely made from lean protein sources and green vegetables. Between the lower kcal input and the composition of the food, my guess is that the insulin response magnitude would be much much less than normal
I don't even know shit about nutrition tbqh, and didn't even bother to pubmed it. so if i'm completely wrong then we know why
>>37641814
kek
its obv working for you
>>37641826
soz senpai. it was an ultra-high test QT too. literal bucket for baby gravy
I heard our little friend was hard at work lately so I figured I'd delete it
>>37641816
Notice that you're the only person crybabying up a perfectly nice lifting/diet/twink/bear conversation.
I hereby revoke my "pity-friendship token". You may now die in the ocean at night-time.
>>37641836
>it really doesnt tho m8
That is fine if you feel that way, but statistically, 350 wilks is advanced for most lifters, in terms of how they will need to approach their programming (no more LP, needs more volume, etc.)
>>37641859
>dyed hair
lemme guess, GAD?
>>37641859
Ironically yes
>>37641859
rhinoplasty when?
>>37641843
Height? You're probably not very fat, unlike me, so a huge deficit is pretty killer. Once I hit 190 I'm slowing down to 750 deficit and then eventually going to a 500 deficit. Besides the initial strength tank, my strength has actually been somewhat consistent desu. What's your protein intake looking like?
>>37641859
Best picture you've posted so far tbqh
>>37641859
why are you still posting your ugly face
pls stop
>>37641859
awww
C U T E
U
T
E
>>37641859
>makeup
You're fake, like a plastic mask.
>>37641709
dang thanks for the response without me even having to repost in this thread lol.
I do wonder what you mean by timing my complex carbs though. Do you just mean make sure to eat them before and after?
>>37641878
>>37641890
>>37641896
fuck off cucks
>>37641896
You're a man
>>37641904
SEAN IS SO MAD
AHAHAHAHAHAHA
YOU ACT LIKE A BABY
>>37641878
Thanks
>>37641880
When I can afford it and I feel strong enough.
>>37641891
Well you won't hear from me am going Glastonbury. Enjoy
>>37641872
>350 wilks is advanced for most lifters, in terms of how they will need to approach their programming
i just feel that you get to 'advanced' really quick and then you are pretty much forever advanced and so comparable to a 410wilks guy who is also advanced
Tbh the terms should just generally not be used imo
>>37641859
Brightly coloured hair is a sure sign of dysfunction, seriously.
Go natural colour
>>37641869
m8 i help you with your fat loss,help me anything
>>37641923
>When I can afford it and I feel strong enough.
I'll pay for it but you have to move to canada and be my sex slave
>>37641940
It's temporary for Glastonbury. I can't keep this shit for too long lele
>>37641869
>Between the lower kcal input and the composition of the food, my guess is that the insulin response magnitude would be much much less than normal
You're not wrong.
Further still, eating more meals is going to do wonders for handling hunger which is the sticking point for most people on a cut.
The 'optimal' method is a small meal before the workout consisting entirely of protein (protein takes 2-4 hours to hit the blood stream as base amino acids) followed by sugars during the workout (sipping on #Greaterade - bless Chef John) to fatten up those beta cells, followed by your one meal of the day immediately after your workout to hit that there bro-science anabolic window (which if I'm not mistaken kicks in about an hour and a half after physical exertion).
The thing is, fasting for 20-22 hours is just... It kills psychologically. Say goodbye to your friends and their social eating/drinking, you know?
>>37641910
>>37641890
Thanks rippetits
>>37641940
There are plenty of counter examples and regular people who have dyed their hair pink/blue/cyan/purple.
>>37641943
ask me anything*
What is Eric Bugenhagens email?
Wanna ask him a few questions
>>37641872
>You may now die in the ocean at night-time
Completely unrelated...
REEEEEEEEEEEEEEEEEE
You want to go to the beach? You want to surf? Enjoy your fucking baby great-whites that are just hanging around the shore.
>>37641859
I'll have to ask whether you have a vagoo or a peepee. It's /plg/ afterall.
>>37641970
nah, something somewhere is fucked, especially when its with women, its a purely attention seeking action.
>>37641869
had a ex world class wler suggest to me that i should join the wl training sessions and give it a go in the club
jelly?
>>37641988
A vagoo thank you
>>37641933
>i just feel that you get to 'advanced' really quick and then you are pretty much forever advanced
Exactly. The higher the wilks, the longer each "stage" takes.
It's like a well designed RPG. The first 50 levels are cake. The last 50 cost you your social life :)
>>37641869
>I don't even know shit about nutrition tbqh
Most of my cut has involved removing alcohol, cutting calories, and eating tons of foods that are low-calorie. Pickels, raw veggies, cantaloupe, boiled egges, etc. Down to 200 :)
Best bencher in history
https://youtu.be/sZrag9PhsHk?t=1h28m7s
>>37641872
Why would you tell me to die
What the fuck did I do?
You're mentally ill if you wish death upon people
>>37642001
Then no thanks
>>37641957
the best protocol you can do is IF,for a lot of reason
16/8
18/6
ecc
it will help you to improve the insuline sensivity
restore the microbioma,and you will feel better after some weeks you do it,also
you can train fasted or with just 10grams of BCAA before the workout or with a shake of whey protein,and after you should consume the bigger meal of the day better if only carbs and protein,and then you eat the rest,also deficit is the key.ask me anything i will respond
>>37641983
>Enjoy your fucking baby great-whites
I don't like the ocean. I prefer the lake.
>>37642004
>Why would you tell me to die
7+ billion people on the planet. We could use less cunts :)
>>37642011
Quite alright
>>37642001
did you miss my post about the offer to finance your operation?
>>37642001
You too.
>>37642002
>In the next week or two Buda and I will weigh exactly the same
Wew
>Pickles, raw vegetables
In for those, really help a bunch
>>37641504
>destorying twinkfrey and benchbeta
Hmmmmm
http://i.4cdn.org/wsg/1466541296866.webm
>>37642033
Are you on the way up, or on the way down?
>>37642002
>Exactly. The higher the wilks, the longer each "stage" takes
in no way is a 350 wilks the same stage as 410 TBh
>>37642038
yeah its twinkffrey putting on blast, while benchbeta records himself getting rekt (he (you) conveniently edited that part out however)
>>37642043
Way down, about 25 lbs to go
>>37642018
I literally did nothing
Go see a professional for your mental health
>>37642024
I'm thinking about it.
No.
>>37642047
how to into reading comprehension?
>>37642038
Damn Sean sounds low test as fuck.
>>37642047
>no way is a 350 wilks the same stage as 410 TBh
Obviously. There are freaks out there that are still progressing linearly at 350, then there are guys that will take 10 years to go from 350-410. It is not the same for every lifter.
>>37642054
>25 lbs to go
Awesome, holmes. God-speed. I'm hopping off the bus around 190, so I have the option of the 186's.
You going for the same weight class?
>>37642065
No, u.
>>37642083
Surgery for what
Don't get cosmetic surgery
>>37642091
>saggy moobs
>double chin
>kangaroo pouch
Verdict: fat
>>37642094
Really?
>>37642083
Okay I understand if you change your mind let me know
-xoxo
>>37642104
Are you mad? Self multiplication is NEVER NEVER NEVER NEVER NEVER NEVER a good idea.
What the hell you thinking of getting surgery for
Are you actually insane
Surgery should be for medical health not cosmetics
>>37642026
>>37641900
Yep. So the logic is:
simple carbs:
>digest immediately, usable very quickly
>blood glucose and insulin spikes
>subsequent blood glucose crash "sugar crash"
Complex carbs:
>take longer to digest, the y-axis magnitude is much smaller, total blood glucose curve is "spread out" over a long period of time
>no crazy insulin response
>no crash "sustainable fuel"
The picture attached isn't what I was looking for exactly but I think it gets the point across.
the best combination for performance is to consume some complex carbs a while before training. the template calls for 1-3 hours, as well as immediately afterwords
Now, people call this "good" vs "bad" carbs which is stupid and an over simplification imo. Simple carbs have their place, especially in training. They are immediately usable and a great short term fuel, which is why they make sense to be consumed immediately before / during a workout (gatorade, sports drinks, lemonade, I think garage bro uses bulk sucralose or something)
So tl;dr
>~ 1 horu before training complex carbs
>immediately before / during, complex carbs
>immedately after a little bit of perhaps both complex and simple carbs (fruit is awesome i find)
>>37641943
I appreciate the sentiment but the only person standing in my way of looking good is me
Yeah my job is literally the worst thing imaginably possible to actually manage stress, eating and training (no joke) but It can be done. There's a guy who manages the design and construction process team who looks fucking great despite the hours we work. shocker, instead of going out to eat with every one else he just goes to a supermarket and buys a salad, protein shakes and fruit.
>>37641957
Interesting, this lines up alot with what I was typing above lol. Not surprising though, I mean its based entirely off of science and evidence / empiricism, so its not a shocker they align.
>>37641995
A little I suppose.
>>37642123
>Self multiplication is NEVER NEVER NEVER NEVER NEVER NEVER a good idea.
but then none of us would be here
please rethink your stance on this issue
>>37642123
Ok daddy
>>37642002
I do the same thing. Hot sauce, tasty veggies and low caloriu fruit (melons dude) become my best friend.
>>37642091
man fuck, every one looks amazing. and you even have a kid.
Meanwhile I'm maintaining weight, but losing muscle and my mid section is acquiring the muffin top again.....
>>37642091
Pretty much. 175-180, so 83 kg weight class for me. You're looking good man
>>37642144
Go fuck yourself
You very much know I wouldn't classify child birth as self mutilation. A risk definitely.
Just because it doesn't apply to ONE CHERRY PICKED SITUATION DOESNT MEAN YOU CAN DISREGARD THE NOTION.
>>37642132
I'm autismo, sry. U dtf?
>>37642150
You're being a bad girl, Jessica.
Stop.
>>37642167
oh i thought we were just talking about self multiplication
>>37642155
PROTEIN
SPARRING
MODIFIED
FAST
>>37642155
>(melons dude)
Melons are surprisingly good in terms of satiety and nutrient profile. Big old jubbly melons. Just want to put my face between them and shake it back and forth. Melons.
Give it time, holmes. You're getting through some stressful times. Cortisol and all that jazz. You'll look better than a middle aged dad in like a minute, lol.
>>37642159
Thanks :) We'll meet on the platform in battle, then. Prepare yourself for quarter squatting and bendaroo deadlifts, because I don't actually compete in powerlifting.
>>37642181
Lel
>>37642181
No why would you thi-
Oh
The thing that makes cutting so disillusioning is that seemingly no matter how lean I get, my ass still remains droopy, fat, and disgusting. Meanwhile, I have shoulder and lumbar striations.
>>37642208
want big buns hun?
JEFFERSON DEADLIIIFT
>>37642211
can i give you a rimjob
>>37642178
>....
>....
>Hnngh
>>37642155
NORSE!!!!!!!
Glad you're here, been a while since I last posted here didn't know what your status would be
Anyway I'm in the market for a new pair of shoes and I want to get the meme shoes and I know that you rock them
How do they fit? Are they true to size?
I normally wear a size 13 wide and I definitely need that wide with most brands (can't wear Nikes for instance cause they're just too narrow)
Also wear did you get your meme shoes?
>>37642226
I don't have a car
>>37642233
Kek
>>37642211
Okay my nigger, stay safe.
>>37642208
We all have "that spot". if we didn't, extremely hot people wouldn't be that hot.
mines muh stomach fat and muffin top.
>>37642187
agreed. Bought a Canary melon the other day and almost jizzed it was so good.
>>37642232
>meme shoes
which meme?
crossfit lite TR's?
Adipowers?
Crossfit lifter 2.0s?
>>37642240
come on im cute i promise
>>37642187
I might have to lol fed it up too, desu. No USAPL meets even relatively close by besides on in Columbus Ohio, 3 hours away. Although there might not be any lol feds that are much closer, I should really check on that.
>>37642250
Norse tell me some lifts I can do to fill the void
I wanna get strong at something nobody else is strong at
>>37642183
M E M E S
E
M
E
S
Down 8 lbs since start of summer lads.
