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/plg/- powerlifting general
where competing powerlifters come to chat and also help out those new to the sport
helpful info
http://pastebin.com/99cMvaQh
>qt edition
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
>>36706159
real thread
sauce?
>>36706197
marte elverum
https://www.youtube.com/watch?v=Ndkmn9O0QUs
>>36706159
Throwin my vote behind this one.
I'm for sure calling it quits on the 83kg weightclass after this meet. Fuck this twink bullshit.
>>36706225
what happened to <74?
confidence in 5/3/1 lasting to the end of time fading?
>>36706257
Whoa now I was never getting that small. I'm six feet tall, come the fuck on.
I'm still loving 5/3/1. I don't think any other program could have allowed me to lose Twenty lbs and only have my lifts recede ten lbs.
this thread was announced first
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
real thread
>>36706164
>>36706268
>>36706268
>I'm six feet tall, come the fuck on.
kek
why are you doing it anyway
#summershredz?
>>36706293
So he has an excuse when he gets BTFO in the race.
>>36706318
well you always have to have an excuse ready to throw for any competition
cant blame him
>>36706293
To see if I could.
>>36706222
thank you
>>36706391
>>36706391
>this is how a twink thinks
>>36706485
nah we are never heavy enough to even be thinking about cutting, unless we are talking a little water load
>twink4lyfe
Rasputin we need to talk
>>36706499
fucking kek
what did you use to make that?
didnt your deadlift used to look (not quite so bad) like that?
did you actually do anything to fix it or just try harder
if i remember right your last post dl looked better
>>36706539
Phone editor, came with the phone, lel. Yeah it looks like that when I forget how to deadlift. It didn't look like that when I deadlifted yesterday because apparently I just decided to git gud
>>36706499
>tfw my sumo looks marginally better than that
>>36706670
Well you're both fat and retarded.
>>36706670
have you posted any videos?
>>36706694
Joff's seen them
>>36706689
Indeed friend, indeed. Such is life. I can fix one but not the other
>>36706713
>Joff's seen them
could he help?
>try to be social and do things with people
>all of my friends go to the bars
>not 21 and don't have a fake
>another friday night on plg inbound
anyways, I'm pretty sure I caught some mires at the gym today. I was supposed to squat 425 for 6 triples, but made the first 3 495 for singles, then did 3 triples at the 425, so that was pretty fun. I think my squat is actually starting to come back.
How is everyone else's friday night going?
>>36706723
He's said that most of the problems would fix themselves through mobility work. I haven't stretched for like a week and I could feel the difference today kek. I'd send him another video but the one I got for today (365x5) was ridiculously corrupted for no reason at all. Green lines literally everywhere, video was unwatchable after the first two reps. I'll get something on Wednesday and send it to him.
>>36706742
Gf came back from an interview in Columbus, got home pretty much right after I got off of work. Spent the evening together, and now I'm shitposting here and heating up some pizza.
>>36706742
>but made the first 3 495 for singles
>devilish
>caught some mires
so you a couple of number then? thats good at least
getting ready for bed Tbh
>>36706159
is that a chick deadlifting 462lbs?
>>36706774
Not unreal, my cousin has a 402 deadlift at 150 pounds.
>>36706774
Its equipped and im fairly sure its old
Think she has done 220 kg
Here is a vid of her raw 190kg x 3
>>36706222
>>36706774
Almost
Women's bar is 5 kg lighter
oh also, I think I've come up with a reason why squats were feeling really bad. I tried doing good mornings for the first time in a while, and my hamstring flexibility was almost nonexistent. So I'll have to do more to try and get that back moving forward.
>>36706759
sounds nice
>>36706767
>so you a couple of number then? thats good at least
no, I didn't. I still had to bench afterwards.
>>36706841
Wrong
This is powerlifting
There is no womens bar
>>36706841
Red cap. Women's are yellow.
>>36706843
My fav hamstring stretch: https://www.youtube.com/watch?v=IE7nALXgXz0
>>36706913
thank u trappy you are my greatest ally
Doing c6w. At week 1 day 5.
Can I do OHP instead of the prescribed MR? It's just today.
>>36706913
I always thought he was full of shit from his click bait titles
>>36707008
Sometimes he is, sometimes he isn't.
>>36707008
His titles are shitty but the content is pretty good tbqh.
And he only really shills his shit after the video is done, so that's cool too.
>>36706993
no your arms will fall off
Reminder hancott thinks "don't major in the minors" means not to max out assistance lifts
6:15 lads
Is there even any point in sleeping
>>36707094
I'll be there soon friend, 1:16 AM now but I woke up at 5PM so I doubt I'm gonna be tired until at least 7AM.
>>36707008
good info but usually takes too fucking long to get to the point
>>36707091
The starts of those vlogs are getting hard to watch
Tbh since hes switched to this style of video they have always been hard to watch
I dont even want to dislike the lad
>>36707105
Yeah my sleep is fucked up, woke about 4:30 pm yesterday
Might just stay up but last time I done that I feel asleep at about 1pm until about 11pm and made things worse lol
>>36706742
Still wageslaving until midnight. Might go out to a nearby bar and watch my friend and his band play and get drunk with them, might not .
>>36707124
Every video he makes I like him less.
His last one in the woods was just cringe desu.
>>36707213
Way to much hand movement for my liking in that one especially
Looks like someone told him he should do it and hes went overboard with it
I was literally thinking
> whats he doing with his hands
>>36707204
>might not
The doubt has already begun
Cosy night inbound
>>36707124
I really liked the video about his back injury. It gave me the feels bad because I've had a similar injury and it's pretty devastating tBh. He hit the nail right on the head.
>>36707264
He literally said he had depression and thoughts of suicide because he failed a deadlift rep.
SSB are you here? kinda feel like watching some strongman. If you're not here I'll hold off.
>>36707277
Its more than just a failed deadlift. Getting chosen to represent your country in an international sporting competition in the sport you're incredibly passionate about, and failing to live up to your own and others expectations because of an injury is pretty heavy stuff.
>>36707264
>I've had a similar injury and it's pretty devastating tBh
Same m8
Worst of all it happened on like a 60% double warm up so its was obviously just waiting to happen but couldnt even feel ironlyfe about it
Was bed ridden 3days before I could move and had a meet maybe 8 weeks out
Was on sheiko aswell before the hype here and it has me scared to try again
>>36706742
Hit new PRs on all lifts yesterday and today.
Found a great national barbell manufacturer, gonna be ordering a few for the gym and one for myself.
Father is actually building a squat rack for me.
Got a good score on the first test of this semester.
Professor rated me 5/5 in the PBL groups.
The corpse we opened today was so fresh it didn't even smell.
Met a qt.
Spent night with friends.
Life's good.
>>36707364
Can you fuck off?
>>36707364
dear diary
I still don't give a fuck
>>36707364
What were the prs?
You train homegym?
>>36707364
nice. happy for you.
we're all gonna make it brah
>>36707391
> but never of lying
Kek
>>36707364
Congrats friendo
>>36707330
Mine wasn't even lifting, I broke my ankle during wrestling practice when I was 18. So I had to drop out of what would've been my last highschool competition. After that I didn't test enough and walked around like a cripple with shit posture, doing that compromised my back and I slipped that winter and herniated two discs and dislocated my shoulder, among a couple other more minor injuries.
It basically fucked my life for a good two and a half years tbH.. I started to drink and just said fuck it to a lot of things and people because, at that point my life revolved around sports and I couldn't do anything. Took me until almost 22 to unJUST my shit up, kek.
/blog
What should I do to be productive tomorrow lads?
>>36707391
anybody else have really tight tibialis anterior?
know any good stretches? i do ankle circles and feet flat try to push knee as far forward as i can but theyre not really satisfactory
>>36707441
oops didnt mean to quote
>>36707416
I thought you were one of the younger pups Tbh
Any issues still or are you firmly on the train
>>36707456
I turned 23 in January. I still get minor shoulder twinges from time to time and my ankle mobility is kind of bad. My back never gives me any issues because I try to be careful about it.
>>36707441
No but ive got a peroneal that isnt doing great, not doing anything for it tho
>feet flat try to push knee as far forward as i can
Sure your not going the wrong direction with that stretch lad
Doesnt sound right
>>36707389
+1kg to lowbar squat
+2kg to front squat
+2kg to snatch
+1kg to C&J
I don't really max the front squat often, so that's why the larger increase there.
I train in the gym, but I'm preparing a small homegym for myself.
>>36707441
>feet flat try to push knee as far forward as i can but theyre not really satisfactory
Wait, that's a posterior and ankle stretch, not an anterior stretch.
Try this instead https://www.youtube.com/watch?v=JZ0h7YRkIrU
Also https://www.youtube.com/user/JDCav24/search?query=stretch
>>36707492
Were you the lad that just had a meet ?
I may be getting it mixed up
>Did nostalgic first routine ive ever recorded from 4 years ago
>still sore 3 days later
I think Im doing something wrong and was doing something right so long ago.
>>36707583
Yes.
>>36707593
Soreness ... indicator... progression etc etc
>>36707606
What did you hit?
Any vids?
>>36707606
What did you total? It must have been pretty nice being able to compete after those 2+ years of fucking your shit up
>>36707566
Christ Trappy.
That picture makes all sorts of the wrong feelings well up.
>>36707622
182.5/110/195 @99kg
I missed my third bench and deadlift of 117.5 and 210 because I jumped the rack and down commands. Overall it was a great experience and about a good a first meet as I think I could've had. No videos on my phone.
if you're required to pause the bar on your chest, should i be training like that?
>>36707566
thx for the links u mentally ill degenerate
>>36707684
You don't have to do it all the time but you really should do it often enough to develop the skill
>>36707684
If you're doing something like TM, you can do paused on light days, while doing touch and go on volume and intensity days. If you're cycling the intensity days, then you can start doing paused for the 3x2 or 4-5x1 stuff.
Sheiko has some of his lifters do the first rep on every set with a 1s competition pause, and then touch and go on the rest. So you can also incorporate that, regardless of the routine you do.
>>36707663
It's just shampoo :3c
>>36707684
You should but I dont find myself doing it as much as I should
My pause is really weak in comparison
>>36707669
Your a big lad
Well sunlight is coming through the window now
Guess I dont need any sleep
>>36707771
I self identify as a twink tbH.
It's about time to close shop and go out, have a good night friends.
>missed training day on wednesday, had to do it thursday instead
>thursday felt like shit, squats were slow as fuck
>realized that the squats that felt "slow as fuck" were my 1rm not all that long ago
>felt less bad
>deadlifts today, 90% 3x3. Calories have been way too low, losing weight, tons of stress, having trouble keeping together
>still managed to pull it off although was much more of a grinder than I would have liked
Good feels friends, had some pretty bad days lately and life has been pretty much shit but at least I think I'm getting stronger
>>36707756
j-just doing a brosplit
>>36707765
this was my fear, i can do 110 for a triple but i don't want to get to a meet and struggle with 2pl8
>>36707806
>self identify
I wont allow this desu kek
Have a cozy night
bleh
https://www.youtube.com/watch?v=XqmfDPUqr7E
>>36707814
If you've never practiced pausing before? Start now. its one of those things where, if you're practiced, you can almost ignore it for a training cycle but someone who's never done it can lose 10-20% off their bench when they first start trying.
>>36707827
Pulls are looking great. Bench is gay anyways.
Keep it up man
>>36707827
what a girly little yell before the diddy
>>36707827
Why so heavy on the bench? That was hardly going to be your opener was it?
Dont let the panic set in lad
>>36707847
i guess
>>36707840
yeah :(
after this meet i'm definitely doing something stupid and silly in order to be fun and hopefully see some short term progress.
>>36707858
was supposed to be 2nd attempt. not sure why, i think it was supposed to be a confidence thing and it clearly didn't work.
not paniced just losing hype.
>>36707864
Bench is one of those lifts that sort of requires the stupid and silly training. Trying to program it the same way as my deadlift and squats just doesn't seem to work. Always tends to need more attention, especially so if you aren't naturally gifted at bench pressing
>>36707886
This seems to come up a lot. I'm wondering if maybe it isn't because of the heavy overlap between squat and deadlift training compared to benching - if someone programs their bench with the same volume as their squat and their deadlift, they're still probably doing close to twice as much work that benefits those as they are work that benefits benching.
Or maybe I'm just being retarded about it. That happens a lot.
>>36707908
nah on sheiko my bench volume was similar to my squat and my deadlift volume combined.
>>36707908
That does make a lot of sense really. I think that a lot of programs just lack upper body volume in general, this seems to be a shared consensus with a few others.
I think it explains why a lot of people are benching 3-4x a week nowadays as well. If you only bench twice a week you would be doing approximately lets say 10 sets of bench in total or less. Maybe more depending on the individual.
If I combine squat and deadlift I am approaching 20-30 sets a week on those movements alone. So what you are saying makes sense, as a lot of weeks I am doing double or triple the lower body volume as opposed to upper body volume
>>36707864
Thats the worse about confidence things
If they work you then you arent even wanting that as a pr on the day anymore
If it doesnt it fucks with your head
May not always be a bad thing tho meaning your fucked
I failed a 220kg deadlift, like couldnt budge it off then ground type of fail, then lifted it 6 days later (I had my reasons) faster than my old 1rm
Maybe this is the super secret peaking method the elites dont want you to know about
>>36707949
i've hit 270 before but it was really hard and the pause probably wasn't comp legal. after 3 months of training i should be able to hit it, since all training numbers have been good. today something just felt off even compared to my 250 singles last week, so hopefully it bounces back.
bryce wanted my 3rd to be 281 and i really don't think that has a chance anymore, but hopefully i can go like 255/265/275 or something on a good day. 5 lb pr in 3 months... yay.
>>36707958
>5lb pr in 3 months
Welcome to my world lad
Ive stopped even expecting prs lol
Just got to see how you feel on the day
I believe in you
How does the rest of the training look to the meet?
>>36708005
squat is bad training is bad and i'm going for a miniscule pr after 5 months.
bench was good but just had a bad day and will probably go for a 5lb pr after 3 months
i think pulling looks good, want to go for a big pr but bryce is holding me back. this meet just lost hype for me because literally none of my lifts will be impressive.
>>36708020
Just be happy you can bench friend. It's been nearly two years since I have been able to bench without getting the same reoccuring injury.
>>36708020
Whys he holding you back?
Just go balls out on 3rd
Especially if the rest of the meet hasnt worked out, and no point worrying about impressiveness, we all know that never works out well
>>36708030
To be fair, just being able to do a movement doesnt make you happy if you cant add weight to it when your are a powerlifter
>>36708030
i guess.
>>36708053
not sure. i think i'm going to ask him if i can bump it up. i want like at least 545 but he wants me to go for 535
>>36708081
Either of those would be pretty decent Tbh
Werent you saying your squat was getting back on track recently too?
>>36708122
it was bad, then it got super good. then it got bad again, and now its "on track" but so hopefully a few weeks after the meet i'll be able to smash a big squat pr, but for this meet i'm only going for 200kg, maybe 202.5.
>>36708134
Thats it lad
Play it safe and get into the 2s milestone
Its not much but its something
Gonna be a stream?
>>36708152
i'm not sure. and yeah you're definitely right and it'll go fine its just not what i was hoping for.
>>36708158
> tfw Im going to have to call it quits on my june meet
> tfw im waiting on the influx of meet results hitting plg
>>36706499
Just home from work
what is Abduction?
and my spine doesn't curve that much in squats.
>look at next weeks programme
>expecting imminent death
been training so submaximally for a while everything is intimidating now
Gonna lift sumo today lads
I've finally accepted I'm an armlet
http://youtu.be/3vr8bZxlWuM reminder to just try harder :^)
My RTS coaching is so weird this year, every week I basically max out with 1-2 lift variations and do a ton of volume with all the competition lifts every day.
In the last few weeks I have done 1RMs with:
Deficit deadlifts, good mornings, paused squats, slingshot bench, 2board bench, floor press, safety bar squats.
Testing next friday, see how much I have gained from this. Shooting for 710-730kg.
Morning lads, tired of taking public transport to the gym. Home gym is in the works but should learn to drive anyway. Gonna binch today.
What do you guys use to strengthen your core to not fuck up your spine?
My spine always rounds when I squat, and it's starting to injure me.
>>36708655
>1RM good morning
I'm sweating just thinking about that.
>>36708380
Check the OP + website + google drive for squat, bench, and sumo vids, make a quick google search for abduction.
Trappys good mood makes my heart melt :3
>>36708655
>Maxing GMs
For what purpose??
Trappy, when you meet new cute husbando tier guy, who's interested in you, how do you go about the fact that you have benis?
>>36707264
It really irritates me how he never acknowledges that that was the junior world championship and he has never won and probably never will win the actual world championship.
Otherwise pretty good vid though
>>36708738
This is what confuses me about traps. What's their goal? Is it to trick straight men into turning gay? Is it to get bisexual men to date them? It seems silly
Just jumping in to kindly ask the person known as "trappy-chan" to change name to something appropriate and stop posting animu, thank you.
>>36708842
2nded tbH.
>>36708842
>stop posting animu
no
>>36708672
pls dont ignore
>>36708932
Ab-roller is good for getting animu-tier abs
>>36708932
SCOOBY
ROTISSERIE
CORE
>>36708672
First thing you should do is fixing your technique, there's no amount of core work you can do that will fix your back rounding if you don't work on a new motor pattern. I suggest doing box squats (only lightly touching with the butt, not sitting on it) starting high and gradually working on your depth while keeping your lower back neutral to slightly hyperextended.
Second thing, my favourite core work exercises are weighted planks, 1 arm farmer's walk and hyperextensions
I hope Japan gets nuked again :]
test
>>36709134
icles
Boardshorts?
Does anyone do powerlifting in Adelaide, or is it still dead over there?
>>36709188
IPF is less dead than in the past now that they're actually running meets there rather than out in the riverland.
GPC is still around and you can't move for unsanctioned novice comps these days. Dunno about CAPO but they were apparently in serious financial trouble overall anyway.
>>36708672
Your mobility/form is 100%ly shit i can garantuee you that without even seeing you squat
>>36709260
>>36709188
IPF is probably the only viable option.
GPC in adelaide is filled with dickheads
>>36707797
wew, iktf
>tfw no 5 and a half pl8 bench
Why even lift bros?
>>36709473
Is this achievable naturally and with above average length arms?
Bench is the only lift I care about and am progressing?
>>36709487
while looking asthetic, most likely not.
If you want to go SHW possibly.
>>36709496
I want to hit it that much that I'm willing to get fat.
How many years. It's taken me over a year to bench 2pl8 :[
Urrgh fucked up today. Was supposed to be taking pictures at a shoot and I cancelled because my mum came round and had a perfectly normal conversation with me and I had a panic attack once she'd left.
Fuck PTSD in the ass.
>inb4 you're not a soldier fuck off
Just going to read my mobility book and practice squats instead and ignore the chest pains.
>>36709589
Are you from Liverpool?
>>36709598
Nah Leeds
>>36709589
PTSD from what?
Noob here. On SS, everything going well aside from diddy.
My Squat is at 105kg (could go higher, but I'm afraid of it surpassing my deadlift), and my Diddy has stalled at 110kg.
If I go any higher, my upper back loses tightness and I go I to scared cat mode.
Obviously I am weak in the lower (?) back and need to deload.
However I've heard simply deloading with no change in volume is inefficient, so what is the best way to go?
I plan on adding hyperextensions as an accessory also.
Please help me break free from this shame. You
>>36709616
Dad hung himself after years of bipolar misdiagnosed as depression.
>>36709622
Remember:
>head neutral
>core braced
>shoulders back and down
>feet screwed into the floor
>break at the hips
>push through the feet and thrust as soon as you can.
Follow steps in pic related for core bracing.
>>36709589
>>36709630
Thanks for remembering me to stay far away from dating girls with baggage.
>>36709656
I think I've gone over my baggage allowance to fly
>>36709649
Cheers north'ner, I'll give that a read.
I feel as if I try to hard to pull the bar up, rather than push it up through my legs -- would you say this is a form issue or a weakness issue?
>>36709693
Form issue. Make sure the bar is touching your shins throughout and you are sitting back into it. Try to break the bar for upper back tension. Like snapping a twig.
>>36706159
SO I'm a few cycles into 5/3/1 and my knees are getting turdy from the 5x10 sets of squats, what other "knee friendly" alternatives can I do instead to get my leg volume in? feels a waste doing the main sets then finishing (home setup with barbell/dumbbells)
>>36709678
Cheer up buttercup
You could always have an Isley
>>36709714
Cheers. I'll keep that in mind.
>>36709630
Shit. My bipolar was misdiagnosed as depression for years.
>>36709649
>>feet screwed into the floor
...?
>>36709733
You don't bring manual labour tools to the gym?
>>36709728
>all these people with diagnosed things
can't it just be that sometimes you're happy, and sometimes you're not?
everyone is autism or ADHD or whatever these days and whatnot
>>36709726
Your arms should just feel like strong ropes hanging from a solid block. No more than that.
>>36709733
Have them planted into the ground but feel like you are turning them inwards. The weight should then distribute on the outside of the foot.
>>36709611
Me too bb
>>36709740
>this much denial
Sorry anon you have chronic denial syndrome.
>>36709740
Increase of mental health awareness and decrease of life fulfillment. Everyone is just eating fucking and sleeping without purpose or place. Our great war is a spiritual war. Our great depression is our lives.
>>36709728
Yup. He just lost all grip on reality.he once thought I was reporting him to the police for kidnapping when I was just asking them for directions.
>>36709622
http://strengtheory.com/making-your-novice-strength-training-routine-more-effective-two-quick-tips/
I don't think you should hinder your squat progression,assuming form is fine, because your deadlift is bad.
If anything,squatting more could have a bit of carryover to your deadlift.
>>36709770
>eating fucking sleeping
i have no fucks what do
>>36709789
Wanking
>>36709789
Or find a marla
>>36709767
kekked
>>36709770
what the fuck are you on about?
>>36709759
It's a great city apart from the odd stabbing
>hippies
>communists
Is there anything worse?
>>36709818
>not recognising a fight club reference
>>36709827
Indians.
>>36709783
My form's decent, I go beyond parallel and keep the bar path fairly straight with no good morning or anything. Being a noob, it's obviously got a few flaws tho (mainly in the foot placement).
My deadlift is obviously shit, just can't seem to use the push of the legs that well.
I'll check the article out tho, cheers fampai.
>>36709840
I watched that movie once or twice.
Why would I remember all that shit?
>>36709716
Get knee sleeves or stop squatting with your knees as the main hinge. Hips. Hips.
>>36709852
And Muslims, but I'll give you that
>>36709871
rippetoe pls leave
>>36709871
No world class squatter squats with the hips.
Mike T does it though and I believe he's mistaken.
>>36709876
>>36709852
>>36709827
Don't forget mexicans. Any brown person really
>>36709886
The Jews too
>>36709864
>not watching it while having insomnia and wishing that the backs would get blown up with you flicked your side fringe and drew angsty pictures
>>36709902
Time to calm down
>>36709878
>>36709882
OK then, what do you do?
>>36709907
OK sorry. I'm gunna go chill and try stop feeling like I'm suffocating. Cheers mate
If you are on SS, 531 or any basic linear program
Pls leave plg.
>>36709910
The best squat video ever made
https://m.youtube.com/watch?v=U5zrloYWwxw
>>36709935
I agree with SS and 5/3/1 but not linear programs in general
>>36706742
Someone redpill me on eating girls' asses out.
The thoughts are overwhelming, even more so that I go to a uni where 80% of students are girls, and like half of them have fine asses.
And then there are those girls in the streets and on the campus, as the area where I move around is heavily populated by students.
It's like, when I see butt, I can hardly restrain myself. Never done it, obviously, so my imagination is running wild. It can't be that good, can it?
>>36709814
where does one seek this marla
>>36709987
Self help groups and launderettes and pawn shops.
>>36709987
Step 1. Gather all your anime shit
Step 2. Throw it on the floor
Step 3. Cover yourself and the anime shit in gasoline
Step 4. Set everything on fire
Home alone for the next 24 hours. What do?
>>36710003
i know its embarrassing. almost as embarrassing as asking a boy pretend girl on a fitness inspired anime image board for lifting advice
>>36709737
Kek
>>36709756
Ah, that explains the expression, but is the outside of the foot really where you want the weight? Shouldn't it be evenly distributed, or if anything, in the heels?
is texas method a meme?
I plan to run it but benching 2 times a week and OHPing once.
100kg bench (tested yesterday)
110kg squat
120kg deadlift
>>36709950
*beginners linear program
Okay now? Many linear programs are acceptable for intermediate and above powerlifters. Eg the wilks cycle
>>36710105
Weight should be mid foot. I interpreted the spreading the floor cue as to push your feet outwards while being glued to one position. Seems to make you more stable when everything is engaged.
>>36710137
Don't do ohp, just bench more
>>36710105
It's both, you don't want to roll out. It just stops your knees from going inwards
>Doing TM ID
>Squat 155kg 2x3
>guy next to me loads up 160 kg
>Guy about to fall just unracking it
>Does literally a 1/10th squat not even quarter.
>Doing DL
>Do 160 paused singles
>Guy tries to emulate me again but can do 140 with sumo for 1 rep.
I'm not even strong by my gym's standards and yet this guy is trying to one up me.
Any similar experiences plg?
Only post nudes of yourself below this line
—————————————————————
>>36710275
Don't listen to this guy. If you're going to do anything for your shoulders do OHP. Just bench 3x a week too.
>>36710325
Dude's throwing on weight as close to mine as they feel comfortable when I'm squatting and failing a half rep is the only thing that comes to mind.
>>36710342
Lateral raises > OHP
>>36710363
Lateral raises don't have carryover to bench press though.
>>36710372
Ohp doesn't have carry over to bench
>>36710372
Neither does ohp.
>>36710290
Sounds good, thank you.
>>36710356
Topkek what weight was it ?. Was glad I wasn't benching today otherwise he probably would've decapitated himself.
Still don't get people like that I wasn't making eye contact or mocking him for babyweights pretty sure you weren't either and gym was almost empty except for 1 guy
>>36710424
I think I had like 345 that I was doing for sets of 5. Two guys took the rack next to me, and proceeded to throw on more and more weight and squat higher and higher. Then the one put on 315, got his friend to spot him, quartet squatted and began to fail the rep. His friend spotting had no idea what he was doing, good thing they had the safeties set high enough. I just smiled and shook my head at them.
>Chadorio slamming weights in the gym again
*sigh*
>>36710527
REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE
>>36710527
What is this exercise called?
>>36710563
front squat
>>36710563
Front guiles
>>36709942
>https://m.youtube.com/watch?v=U5zrloYWwxw
But people always hate on duffin here!
>>36710563
Overhead deadsquat
>>36710563
"Can you even unrack that"
>>36708655
>WESTSIDE BABY
Lads I just fucked a girl, not the first time (before I get roasted) but I was able to fully like pick her up by the thighs and carry her and all. God bless lifting
>>36710774
to make it more /plg/ related, first time I've been able to carry and fuck a girl like that. shit was supreme cash
>>36710563
Eccentric front squat with explosive failure
>>36710774
Yeah this is great. Not necessarily the best angle for p-in-v but it's still pretty cool
>>36710774
Just wait till you can fuck her while she's the pressed over your head
>>36710894
I usually make her lie down on the floor and sumo deadlift her into my dick for reps until I finish
>>36710774
It's fun senpai, I do the same thing with my gf every now and then. She loves it.
>>36710926
I usually balance a dildo on my chest and bench press her on and off it
>>36711030
I upright row her and eat dat pussay
Test
>>36710563
wrist crackers
>>36711030
Try fisting her cunt and doing turkish get ups.
>>36711339
Is it better? Your wrist, I mean.
What's the best spinal erection accessory?
>>36711368
back extensions
>>36711355
I guess slightly better, but theres also some light bruising.
Reposting because fuck Phil
Just broke up with my gf lads.
>watching Bodorio's Instagram videos before gym
>close laptop lid and left. Didn't close tab.
>come home after gym
>hear gf masturbating in the other room
>moaning and shit
>didn't think nothing of it. We're open around each other.
>want to get some action
>walk in on her grinning
>she looks extremely embarrassed and closes the laptop lid
>realise it's my laptop
>ask her what she was watching with a huge grin on my face
>she looks uncomfortable and says "nothing interesting"
>told her that no fetish she might have could weird me out
>still won't show me
>super curious as to what she was watching now
>keep trying to get her to show me
>she starts begging me not to
>just take the laptop and open it up
>she didn't try and stop me, just looked down
>mother fucking Bodorios Instagram was the ONLY tab up
>wtf.jpg
>asked her is this what she was jacking it to
>she looks down and nods
>ask her why
>she just says "he's so big"
>asked her "am I not?"
>what tipped me over the edge is that she didn't respond
>get too angry so I just left the house
>we ended up texting each other an hour later agreeing to take a break from our relationship
Fucking Phil.
>>36710527
What is he doing with his hands?
First take a big step back and literally fuck your own face! I don't know what kind of Natty or not bullshit power play you're trying to pull here, but Phil is my territory. So whatever you're thinking, you'd better think again. Otherwise I'm gonna have to head down there and I will rain down in a Godly fucking firestorm upon you! You're gonna have to call the fucking United Nations and get a fucking binding resolution to keep me from fucking destroying you. I'm talking scorched earth, motherfucker, I will massacre you. I will fuck you up!!
>Benchbro crept into his room in the middle of the night
>his house was silent, parsons fast asleep
>he slowly notched open the door and sprinted into his room
>ducking under the confinement of his beds covers he turned on his torch
>in the translucent white plastic Tesco bag was a pint of gin and tonic
>benchbro's hands were shaking, sweat dripped down from his brow
>all that he could think about was getting caught
>what if he parents see me? He panicked
>benchbro grabbed his dusty laptop from under the bed
>he flipped up the lid and loaded up tinychat
>there on the screen war a young lad, panzerjager by day, sleek by night
>the excitement on both the boys faces appeared to light up the room
>panzerjager danced on camera and typed
>you gonna drink that ;) (my drunk face lolz)
>Benchbro nodded in jest and haphazardly unscrewed the bottle lid to expose the fresh scent of gin.
>Benchbro leaned into take sip while panzer jäger played with his pj under the table, illuminated by the faint glow of his monitor
>I can't wait to tell all the lads about this benchbro exclaimed as he took a sip
>the sip lasted for a fraction of a second but that was long enough for Panzerjager to drop his jaw in amazement
>why joe! I can't believe you are drinking underage! Man you're so cool!
>Benchbro screwed the lid back on and binned the rest of the gin
>yeah PJ, let's just say the lads on plg will never hear the end of this
Awful
>>36711399
Bodorio I got 75/80 on the verbal part on HP the 2.0 range from last year was 75-80 and it is only getting harder every year probably not gonna make it into HHS, I am sad af don't know what to do. Am very depressed and feeling anxiety and panic
>>36708672
That's usually a problem with mobility and proper bracing. Work on your hamstrings and ankle mobility, remember to open your knees so they track over your feet when going down (and open your feet too).
Make sure you have awareness of your spinal extensor muscles. Superman drills can help you develop a better "mind-muscle connection" with them, which can help you with bracing and maintaining proper form during the lift.
Do you squat in flat shoes? If so, the adidas powerlift 2 is pretty cheap (I got mine for 65U$ total, people have gotten them for cheaper).
>>36708738
Tbf I haven't had much success with dating yet, so I'm open to suggestions.
>>36708725
Aw <3
>>36707827
Nice deadlifts.
Maybe try improving the small details on your bench. A bigger arch and a more efficient bar path could help a bit.
Do you do spoto bench with pauses?
Sun's out guns out or nah?
>>36711805
Benis out
>>36711786
>open to suggestions
make sure as soon as you think he's showing interest, and before he lays a finger on you that you tell him you're a mentally I'll faggot
because I swear if a fucking disgusting tranny ever managed to lure me in I'd beat the shit out of it and chop the fucking disgusting dick off you freakshow
