Welcome to /PLG/, Powerlifting General.
For the purpose of becoming a better athlete on the platform.
Post progress, PR's, meet videos, lifts, or anything powerlifting related
>>34867097
what a fucking lazy OP
>>34867008
>Exactly, no one can run TM for a prolonged period of time unless they modify it to a 2week/3week variation after a while. If we take sheiko as an example, since the discussion started as TM vs Sheiko, the different templates build upon each other and have a logical next step, while TM is more of a stand-alone program that isn't sustainable for that long.
except it's not MEANT to be run as anything other than an early intermediate program. Sheiko's early programs are still a slow progression with modest intensity
>>34867097
Fucked up and forgot to take my trip off. Oh whale.
>>34867106
Does anyone even look at it?
> Only like 200kcal left at 8pm
What a relief
Aww yiss, it's slingshill day. Easily my most enjoyable training sessions at the moment. The SSB and block pulls are miserable, but this is glorious.
https://youtu.be/A85aj0STtmo
>"explosive" bench day
>worked on muh bridging bench setup
>new music
>>34867117
>forgot to take my trip off
>A mistake
Do you really think anyone who has you filtered contributes anything to these threads?
nth for I genuinely believe Haack is natural
>>34867097
>drugaroos
>athletes
>>34867127
>What a relief
look at these fucking download speeds. Holy shit.
>>34867133
I need to find a way to include these in sheiko. Maybe replace board press or bench with chains. Looks fun as fuck.
>>34867141
I didn't want to run the risk of being wrong tbf
>>34867139
wow three weeks on the same program gud job
>>34867139
Can please just stop being so fucking reddit and autistic
>>34867154
>he paid for FO4
>>34867154
>fallout 4
Never played the series.
Is it good?
>>34867172
Fallout 3 was phenomenal
>>34867166
Does anybody really care about the main story/questline of Bethesda games?
I don't do Fallout, but modded Elder Scrolls games are great
Second day went fine. Might have gone heavier than I should have, but all of the reps moved fast, so w/e. Also pretty consistent form. Last set was @8-8.5.
Close Grip 120kgx14x5
>>34867157
With no end in sight, save for a 1 week vacation for family stuff with no gym around.
>>34867159
I probably can't be less of an autist but I've literally never reddited.
>>34867154
I've gone full retard at the moment and basically cut out normal heavy benching entirely, I'm just alternating heavy Spoto presses and volume SS sets with heavy SS sets and CG Spoto work. It's fun as fuck throwing that fourth 45 on for work sets.
Not sure yet how long I'll run it like this, but my lockout has exploded.
>>34867175
It was almost as bad as my internet connection, m8.
New Vegas on the other hand was great.
>>34867139
>140lb
>>34867175
NV > 3
>>34867177
Their writing is generally pretty shit.
>>34867198
>cube method
>light week follows heavy week
>>34867185
>I probably can't be less of an autist but I've literally never reddited.
*tips legion*
>>34867197
whaaaat. I loved Fallout 3
>>34867192
damn that sounds like fun. Should be interesting to see what happens
>>34867210
>his "heavy week" is still light as shit
not even trying to seanpost but doing something like cube when you're as weak as you are is literally pointless.
have you never considered just doing SS or TM until you're at respectable numbers?
fuck, even the sheiko shit would be better
Plg, why is working life shit?
>>34867218
Don't tell me you're a reddit sympathizer. I thought we were friends
>>34867224
are you forgetting to B.E yourself?
>>34867226
I don't give a fuck one way or another. Haven't been on there in a couple of years but I don't see why people have a war on whomever. Why even care teebeeh
>>34867224
George you need to find a purpose in life outside of 4chan. Seriously. There can be joy in working life. Like providing for loved ones, saving money, being an adult, living with purpose.
Working life is completely dependent on your outlook on it, barring extreme circumstances where life is objectively fucked. In the free world this almost never happens.
>>34867221
he loves just doing stupid westsidey programs that have the easy introductions and then just changing when it actually gets hard
>>34867233
This is critical
>>34867242
>He fell for the bourgeoisie propaganda
learning vim lads
>>34867226
>Like providing for loved ones
meh
>saving money
yes! trade your time (youth) for money and then put it in the bank for when you're 70 years old and then you can be free and do whatever you want, with a nappy and wheelchair!
>being an adult
literally only losers who consider themselves 'mature' say this
>living with purpose
only you yourself can give something purpose but when you realize meaning is an illusion it's pretty hard to do
welcome to not being ignorant
>>34867218
>damn that sounds like fun. Should be interesting to see what happens
With any luck, mini Tyrannosaurus Pecs mode.
I did miss a rep on my last heavy Spoto workout. Was supposed to be 345 x 5 x 5, only hit four for the last set. Probably because I've been jumping 10 lbs at a time on a four day rotation.
Hey lads. Internet is back.
Nats vid soon.
>>34867242
I have no loved ones. The only purpose I see is to keep existence. Maybe one day form a contract with a women to fulfil our biological programming before they inevitably leave me as I live out the life of my father. Divorced at 50. Working a job hard because there's nothing else in my life.
The only reason I work is because I need to to keep existing
>>34867242
>There can be joy in working life. Like providing for loved ones, saving money, being an adult, living with purpose
holy shit, we actually agree on something
>>34867180
is your trip the equivalent of teenage girls putting im bored in social media profiles and whatsapp because they crave attention?
strong..
What could be wrong when I got minor Lower back pain right side of Lower back? I was doing 6 rep squats.
I did deadlifts after and when doing deadlifts no pain occurred. But right side of lower back still hurts a bit at home.
>>34867224
If it wasn't shit they wouldn't have to pay people to do it.
does anyone have that traayvon Martin prayer? It was posted here a few days ago
>>34867221
The first heavy week in cube for all the lifts is light as shit.
Also, I'm cutting, so linear progression would be retarded.
>>34867283
>I have no loved ones
https://www.youtube.com/watch?v=Gd9OhYroLN0
>>34867281
>meaning is an illusion
Not really. You mean there's no objective, abstract source of meaning? Of course not. (Not without God). But all that means is that your sources of meaning have to be concrete and come from this world.
>>34867281
>welcome to not being ignorant
Oh, also *tip* to this
>>34867304
Weren't you cutting on dan green's program and moving literally 30-100% more weight on all the powerlifts?
>>34867281 supposed to reply to >>34867242
>>34867299
Fuck off Jager
So is sheiko not cool anymore?
>>34867281
>when anon replies to the wrong person and you get a free (you)
>(Not without God)
Alright lads. It's ID deadlift day, so time for the weekly form check.
SO CLOSE LADS
Who else got it?
>>34867354
Downloaded it last night. Haven't played yet.
>>34867341
Provide me a non-divine source of objective meaning please
>>34867291
Kinda. I also have no one else to talk to about this stuff, so I just post here.
>>34867326
Nope. Cutting and BBSM don't go together.
And FFS the first heavy lift cycle of cube uses your 8-10RM for the doubles.
>>34867372
please do NOT reply to me
>>34867382
Fuck off Jager
>>34867348
Thick solid tight. Get a belt
>Jager
>>34867354
Played an hour before work. So far so good
>>34867381
I didn't expect something that light to come from Brandon Lilly.
>>34867273
jjjhiGood ladZZ
>>34867389
please never compare me to that seakek fan fucking child
>>34867402
It ramps pretty hard though. Next week all the heavy days jump from 77.8% to 82-85% depending on the lift.
>>34867283
>I have no loved ones. The only purpose I see is to keep existence. Maybe one day form a contract with a women to fulfil our biological programming before they inevitably leave me as I live out the life of my father. Divorced at 50. Working a job hard because there's nothing else in my life.
>
>The only reason I work is because I need to to keep existing
I don't think 14 year olds are allowed to post on 4chan
just watch anime senpai
>>34867381
stop doing programs for drugaroos then
>>34867392
I will eventually. Kinda tight on the money atm, and don't plan to compete in the next 12 months, so not really on my priority list.
>>34867425
wow bro do u go to work? wow ur mature bro
damn wish i was an adult
gotta get dat 9-5 bro gotta be all grown up now cmon dont wanna be an immature neet right
>>34867424
That still isn't very heavy or frequent desu
Sheiko has had me touching 80-85% for doubles and triples since week one and the frequency/volume is surely higher than cube
>>34867449
>babby's first nihilism
>>34867441
>a program that cycles through heavy, light, and volume on a weekly rotation
>only for drugaroos
Okay pumpkin
Plus only adding weight to the main lift every 3rd week means I stand a chance of not getting rekt by the cut
>>34867450
And doing sheiko on a cut would just inflict joint and/or connective tissue damage. At least with high volume, lower frequency I can recover before the next session.
>actually sticking with a program
>anon and Sean trying to tell me I need to switch programs
>>34867478
>only adding weight to the main lift every 3rd week means I stand a chance of not getting rekt by the cut
This reminds me of something I wanted to ask /plg/ about
When cutting, the conventional advice is to do a high intensity, low volume program like 5/3/1 to minimise the strength you lose.
But isn't this just hiding strength loss behind peaking? I'd expect that the more sensible thing to do is a high volume, low rpe program like Sheiko so that you get more practice with the lifts (therefore making you perform better even if your relative strength goes down, which it shouldn't) while also using calories for recovery so you can enjoy eating more.
Plus, while you may struggle to build muscle on the deficit, you can surely still improve your CNS efficiency.
>>34867281
so what I saw in this post is
>I have no loved ones
>I don't want to buy a house
>I'm not ready to grow up
>having direction in life is really hard so why even try? It's just an illusion
Sounds like an externalist mindset
>>34867282
>345x5x5 spoto press
fuck me lad mirin
>>34867283
Did he raise children that he loved very much? Seriously there is more to life than just fear of divorce. I know it's scary but it doesn't mean you should hold back from falling in love. There are so many people I know, including my parents, who love nobody/nothing more than each other and their kids.
>>34867338
sheiko is always cool
>>34867348
looks really fucking good for ID. Mirin
>>34867449
I remember being all angsty and wondering what the point to life was and mocking people who disagreed.
That was sophomore year and then I realized that I didn't want to be a bitchboy.
>>34867495
why don't you go some kind of self made auto regulated DUP variant where you can 'freestyle' more? then you can actually change it up when you feel like changing it up instead of hopping between various prog schemes
>>34867242
>There can be joy in working life. Like providing for loved ones, saving money, being an adult, living with purpose.
God, why do people think work is a noble thing to do. Is this some form of self delusional coping? I can't comprehend how can someone given a choice of working and not working choose working, unless it's their passion.
>>34867511
Because that's literally "I can't stick with a program" the program and results in either injury antigains or inability to adapt to changeling movement volume antigains.
>>34867519
>I can't comprehend how can someone given a choice of working and not working choose working, unless it's their passion.
just wage slave things
look forward to the increasing unemployment caused by general AI and the right-ist propaganda that those who wish to spread its benefits are work-shy
>>34867506
Hey Boardie :3
who's this faggot who's used all 3 of my top 3 images in this thread ?
>>34867495
I don't think sticking with a program is all it's hyped up to be. I program hopped and did stupid volume through what I would consider my intermediate phase and was well prepared for my late intermediate phase imho.
If you're getting stronger and/or bigger it's all good, regardless of whether or not you stick it out.
>>34867556
And I've done a lot of dicking around and program hopping for the last couple years and made fuck all gains.
I'm gonna ride out the cube method until it's time to test maxes again.
>>34867566
I'll stop bothering you then.
May you find peace and gains.
>who's this faggot who's used all 3 of my top 3 images in this thread ?
>>34867506
>fuck me lad mirin
The power belly is the key to benching success when you're not an Oompa Loompa.
Slated for 425 x 5 x something today. Not sure if they'll be 4s or 5s. The strength curve with a slingshot is weird.
>>34867542
Hey babe
>>34867590
You said you're like 290 right?
19th birthday today lads, what you suggest I should do? Might go in for a drunk workout like that Frank yang vid. Wish me luck
>>34867292
>pain
bu,jmjpp
>>34867597
Yeah, probably more like 3. IDK. Doesn't really matter, it'll be a long time before I compete and if I want to put up serious numbers it'll have to be as a 308 or SHW in all likelihood.
How is everyone's next workout looking?
>>34867650
>90 reps of bench
cant be real desu
>>34867650
Skills test tomorrow. Kinda hyped t b h.
>>34867661
>advanced large load
not even once desu
>>34867650
Rehab squats 3X5 @245
Pulls 6X3 @ 85%, 1X5 @ 72.5%
Lightish benching
Probably gonna be a hard day
>>34867698
>Advanced large load while benching less than Isley
Unless your lifts are in kg that is...
1st for lats in the bench aren't a meme, and buda was right.
>>34867725
Still got knee troubles?
What did it turn out to be? My osgood Schaffer disease is only a minor inconvenience now.
Also I haven't posted much, but I could of sworn I haven't seen you for months...
>>34867650
Sheiko like le ebin bodybuilder pyramid
>>34867753
Isn't it called osgood-schlatter or something like that?
>>34867741
>aka I'm retarded.
>>34867650
RIP BACK
>>34867772
It is, auto correct was being cool.
>>34867753
They've been good and I'm pretty optimistic about the next few weeks with them. I never really got a formal "this is definitely it" but I think it was partially abductor weakness and just inflammation from that that wouldn't go down even after I strengthened the abductors.
Been working back up to normal weight at a snail's pace starting about 2.5 months ago. Will be back to weights that were previously causing me pain within 2 weeks so that will be when I really find out.
Thanks for the concern, glad yours is better.
Also I've been here pretty consistently and posting over the last few months so idk.
>>34867741
You forgot to credit me for the screenshot
>>34867795
Crap*
>>34867741
>>34867801
I see, I'm glad to hear it's getting better, knee pain really does bring you down.
>Will be back to weights that were previously causing me pain within 2 weeks so that will be when I really find out.
It might be my fault I haven't seen you around, I don't post much anymore, however if I see you around in the next few weeks I really would like to hear if you can squat pain free.
>>34867741
With his arch they are close to being prime movers.
http://www.youtube.com/watch?v=4pahmErp6ZA
Point lads.
Point and laugh.
>>34867587
Just give me an address fuckface
>>34867838
lats ARE important, but the guy in that webm (haack?) doesn't contract them much. If they were they'd keep the shoulder depressed
>>34867854
wtf isley has car?
also you have upset me deeply
>>34867891
Yeah. Share it with my brother which is a complete pain.
(Thanks, daddy)
I don't keep it in London.
>>34867855
MEET ME SUMWHEA
>>34867854
Squat looked solid. Bench was bench. Disappointed with your dl desu.
DON'T ATTACK THE JUDGE! TAKE A KNEE GEORGE!
>>34867838
that's dumb
my abs are tensed when i bench, so do my forearms, quads, calves, biceps, triceps, pecs... pretty much every muscle in my body at some point will contract when benching. really bad argument.
>>34867912
There is only one argument that needs to be brought up. Boris doesn't give a fuck about your lats.
>>34867854
I'm upset, not because you failed a lot of your lifts, but because you let your depression keep you down.
You failed bench, beat yourself up for it, wasn't mentally prepared to give it your best.
You then proceed to beat yourself afterwards, wish you were better and loose motivation to improve.
I believe you can bench 140kg, but you're under the impression the weight is lighter than it is due to everyone on plg benching 200kg for 10 reps, so you don't put in the mental strain as you feel this should be easy for you.
665 senpai
Get money
https://m.youtube.com/watch?v=AMowfhlv3CY
>>34867854
isley isley isley, Dreamergarian bench program when?
>>34867646
Who is that on the right?
>>34867854
you drive a stick i cant so i can't point and laugh at you
https://www.youtube.com/watch?v=n9AbFLC0YoY
Islee, islee, islee...
>>34867956
This was a very nice thing to say anon
And I agree wholeheartedly
Pulled 190kg today which makes a 40kg (88lb) increase on my deadlift in 4 weeks, still no stoppin the gain train
>>34867987
>not knowing our lolfed drugaroo big baller benching overlord
That's Eric Spoto.
>>34867854
you did this on purpose
>>34867998
all bongs do
>>34867956
>You failed bench, beat yourself up for it, wasn't mentally prepared to give it your best.
Idk what kind of shit athlete you take me as but that's exactly not what happened.
And I haven't lost motivation either.
>>34867998
Everyone in my country can drive manual desu
>>34868007
s a v a g e
>>34867942
>Boris doesn't give a fuck about your lats.
Who's is one reason why sheiko doesn't work well for bench.
>>34868007
I enjoyed this very much
>>34868040
So you're saying 290kg takes no mental effort and you can pull it in your sleep?
So why did you miss it at the meet if you've pulled it so many times sooooo easily before?
>>34867854
>>34868030
ffs forgot this
>>34868055
>sheiko doesn't work well for bench.
>>34868040
>Idk what kind of shit athlete you take me as
The kind that half-asses training for years at a time, whines about it online instead of doing anything to fix it, and bounces from goal to goal without making any effort to see them through.
>>34868070
>close grip uneven bencher commenting on lats
abscond
>>34868070
>sheiko doesn't work well for bench.
What improvement did you see?
>>34867637
Would not advise, if you want to use substances get high as a kite and smesh a buffet. And go see Spectre or something, it was pretty fun.
>>34868070
just watched the daily phill, I feel like you could have gotten that last rep desu
>>34867637
deadlift 1rm
>>34868092
It's just post-competition phillin around
I let go because I started feeling like the risk:reward was getting a bit overshot
>>34868074
>half ass
ive said this to his face, regardless of what i lift and what i achieve vs what isley does ill always have huge respect for him, he has trained for an extended period of time abroad, competed in a national competition in that country, competed at worlds and got a medal, his training has always been more consistent and dedicated than my own despite numbers
point being, i think we all need to take a step back and look just what the guy has done, fuck the total, id be pretty happy going round the world lifting and making a load of new friends and getting to meet some of the big name lifters from around the world
what the fuck have you done
>>34868074
bravo
bravo
Haven't been trolled on 4chan for a long time
>>34868040
>And I haven't lost motivation either.
you sound like you're about to kill yourself m8
Is isley depressed ?
Got minor lower back pain for right side only when I was doing squats but I did deadlift after that without problem. But when arching back it hurts a bit, what could be the reason for it?
>>34868118
White knight degenerate drugaroo
Do you also wear a dress and fight for women's rights you liberal cUckold?
>>34868113
aww, I wanted to see you pull a candito and add a plate to your dead overnight
>>34868125
Got tired of you moping around these threads. Figured angry Isley would be more fun than depressed Isley.
>>34868118
Going for the ass-kissing approach to getting him to stop crying. That might work.
>>34868151
wahhh i hate everything wahhh respect and liking things is for faggots
sick of your fucking shit
>>34868007
What is it about external rotation that you don't understand? Also hands outside legs
Why is Phil so based?
Perfect squat form
Conventional(non rom cheating) deadlifter
>>34868118
>his training has always been more consistent and dedicated than my own despite numbers
>despite numbers
clever bully
no but seriously if he stopped having his moments of acting like a complete twat on /plg/ he wouldn't get as much shit either, good lad at times
>>34868174
You seemed to have missed that he just transferred to sumo
Cheers
>>34867906
The fack I live in soothie bitch
>mfw talented people say genes don't/barely matter in powerlifting
Beginning to think all relevent trips are masochists
Just bullying every single thread but they keep coming back
>>34868172
>What is it about external rotation that you don't understand?
all of it
thus "send help"
>>34868007
Bodbro, should eyes be under the bar, or should neck be under the bar, or should forehead be under the bar?
th-thanks friend.
>>34868211
youre losing your touch pal
>>34867854
Your third squat looked pretty high to me though I'm not great at judging depth. Gratz on the PR though and unlucky with the binch and diddly
>>34868078
How do you not blow your shoulder out from this?
>>34868221
Depends, but I'd say neck even in the end of the press seems a bit high
>>34868231
Want to fight? What's your address faggot? I'm in London for Christmas, I'll shove those needles up your ass you homo.
>>34868007
>cheating
why Phil?
>when you're recording bench and conventional form checks and they look like shit
>>34868240
By only doing it once in 20 weeks
>>34868188
Pretty much. He acts like a cunt so he gets treated like a cunt so he acts like a cunt and the cycle continues.
>>34868125
tbf senpai you are reluctant to give changes a fair trial.
eg. you'll give up on sumo after a month because you can't triple your 1rm
you've never even tried to fix your squat form
>>34868253
Wrong you get it by being a lucky fat fuck
Your time will come
Just wait and see and while you're laying on the ground holding that exploded shoulder in pain just imagine me above you laughing hysterically saying "I told you so Philip I told you and you just didn't listen"
>>34868246
I'm just having fun lad
Sumo, so far, doesnt feel like something I should be doing
My knees are all wrong though so I'll have to work on my groin mobility before even giving sumo a half-assed try
>>34868172
well have you seen his squat form?
>>34868270
>tbf senpai you are reluctant to give changes a fair trial.
What? He's literally doing Sheiko because /plg/ told him to
>you've never even tried to fix your squat form
sigh...........
>>34868244
Okee doke. So you'd suggest starting further down along the torso (further from the top of the head)?
>>34868295
Yes
>>34868292
>He's literally doing Sheiko because /plg/ told him to
*Avon
And only after stalling on the same ineffective linear periodisation template for 18 months
>sigh
What, thinking about pushing his knees out while doing heavy work is working on his form? Does he even know how to front squat?
>>34868219
see how in your picture your knees are pointed kinda foreward, you need to point them to the side like bryce here
>>34868295
>>34868301
Are we talking about bar path?
The bar should begin at the bottom of the pec (below the nipple) and end up above the nipple at the top of the pec.
Straight up is the smallest range of motion, however when the load is further away it's harder to press, by keeping the bar path back and minimal you are not only reducing ROM but making good use of front delt strength.
To rephrase, the bar starts just below the nipple and finishes just above the nipple. Do not hold it above your head, shoulders, neck, whatever. Do however hold it for a second to allow your rotator cuffs to sink into the bench.
I can source everything I've claimed if you so wish, how it won't be a quick reply.
>>34868301
Thanks lad.
I've been trying to fix by bench for a bit lately; it seemed to me that starting above the eyes requires you to kind of reach behind you, and also it makes it so the bar is not going to hit the optimal spot on the arch to minimize distance.
Starting with the bar further down your torso, to me, seems to make it more likely for you to hit the uppers / rack when you lower and raise the bar, but also makes the bar hit the top of the arch.
>>34868322
Yeah avon told me all about that
I dont have the groin mobility though :(
>>34868322
>see how Bryce is a better lifter than you and how you're a bad form fatass who fats his way to a PR
>>34868322
It doesn't need to be that exaggerated. Pozdeev and Wierzbicki don't do that for example
>>34868334
What about the "J-Curve" in benching, or the slight diagonal line in benching?
>>34868337
Your fat literally renders you immobile to do so holy shit haha
Need some help with lower body variations & accessories for TM. I squat low bar with a little outside shoulder width stance and pull sumo. On squat my knees just cave in a little bit but my main problem is that I fold over when i ascend (knees go back and extend while torso angle remains the same). On sumo I kinda have the same problem, my hips rise and I straight leg the weight up.
>just realised my ass comes off the bench during heavy reps
This is a relatively easy fix, r-right guys?
Or is it likely to be months of flexibility work?
>>34868343
>Wierzbicki
Simply a long armed freak, his form isn't what anyone should reenact (his hips rise for example )
PozCUcK on the other hand roids his way to a PR so also bad example
>>34868347
>>34868334
I lied slightly I didn't mean top of pec, I meant just above the nipple. The top of the pec is too large a ROM.
I'll answer all questions in a bit, I'm busy right now, sorry.
>>34868340
>>34868367
It means you can't bench however much you're benching and also means you aren't tight at all and your forms shit
Deload to broomstick
>>34868347
>What about the "J-Curve" in benching, or the slight diagonal line in benching?
>the slight diagonal line in benching?
>the slight diagonal line
>slight
>>34868388
;_;
It's only when I go heavy though.
I think it's the tightness issue.
Going to replace ID on TM with VD's until I fix it.
Fuck I hate bench.
>>34868428
>Fuck I hate bench.
The bench hates you, too.
>>34868337
gotta foam roll and stretch a little bb
>>34868448
Holy shit gay homo fag dreamer has a gay homo fag crush on Bryce my sides
>>34868459
>implying you dont
we all do lad
you can try to pomf your feels
->try<-
>>34868364
Paused lifts are good for keeping your positioning. Or they can be if you don't use the inward collapse to propel yourself up immediately after the pause.
>>34868459
I don't see what's funny about that
How to fix my garbage deadlift /plg/?
...lads?
>>34868367
Should be easy. Either get your feet underneath you or spread them out real wide.
>>34868372
>Konstantin Pozdeev does not know how to didlift
>>34868505
That your brains all scrambled and has you sexually attracted to the same sex lol
>>34868506
get dem hips lower and use your legs more
>>34868506
leg drahve
>>34868506
You could try pushing you elbows against your knees
>>34868524
least scrambled of the two of us though
>>34868340
>fats his way to a PR
>>34868540
No my brains wired correctly that tells me penis goes into vagina
Did you know medically speaking all homosexuals suffer from a mental disorder?
>>34868506
Put your hands inside your legs and do real deadlifts.
Figure out how to hinge and get some hamstrings.
>>34868506
These:
>>34868535
>>34868538
Engage your hamstrings and use your legs more.
Also engage your lats (by 'bending the bar') though this isn't why your back is rounding.
>>34867854
im so glad youre too old to shoot your highschool up
he's needs a hug and to be told that everything will be ok so badly ;_;
>>34868506
Bjorn pls go
345/230/380 bw: 180
Am I allowed to do the old Sheiko 4-day cycle friends?
>>34868535
>>34868538
>>34868539
>>34868558
>>34868562
thank you based /plg/
>>34868516
>Either get your feet underneath you or spread them out real wide.
Any time I try get my feet far underneath me I get pretty bad abductor cramp. I even stretch them before working out as well.
>>34868586
pls be kg
gf just sent me this lads.
>>34868595
Try spreading them then. And push yourself up the bench with your legs, don't shoot your ass up.
>>34868630
Post more Of this Felicia
>>34868596
M-my squat is probably a little higher
>>34868630
She sent it to you and 2 other dudes
Just so u know. Change bf behaviour accordingly (cheat)
>>34868586
It's fine, though the new three days would probably fit you better.
>>34868630
wtf? she just sent this to me too
>>34868677
Probably but I like the look of a four-day set up and I'm impatient to test and improve my maxes
>>34868698
The three days have 8.5 week before a test and the four days are 16/20 week, aren't they?
>>34868728
Yes on the first front, but there's an older 10 week cycle too. I'll probably just do the newer three-day.
>>34868376
Er, shouldnt it start above the nipple and END (touch) at the bottom of the pec?
>Oh boy new cycle!
>let's try to fix our squat this time
>nope
Oh well, guess it'll just have to be sometime in the future.
>>34868755
I start at the top of your moms nips and end in her vagina
>>34868758
please front squat
with clean grip ofc
>>34868758
avon had you do 5x5?
doesn't look very sheiko desu
>>34868648
>>34868758
now is a good time to widen your stance, that is objectively too close
change to flates
literally ever rep you should jut be focusing on your form perfectly
Gee eff sent me this lads
>>34868778
Post more body related ones
>>34868758
1st rep was good tho.
>>34867292
Maaaaybe tight glute med.
>>34868779
I agree a widen stance is objectively better, however I cant watch the webm and a make a comment
HOWEVER I can assume your advice is absolute SHIT because you said
>change to flats
>>34868779
>change to flates
I would LOVE to use flats, but my friends advise me heels are better for equipped so...
I can widen my stance now too.
>literally ever rep you should jut be focusing on your form perfectly
You. Don't. Say.
>>34868758
5x5?
>>34868776
First squat day of every sheiko is 5x5 m8.
>>34868758
Can you get a band to put around your knees on warm ups? I find this helps with knees caving a lot. And honestly most of those were fine.
>>34868818
>Can you get a band to put around your knees on warm ups?
Yes
Shall do.
>>34868810
Why do you wear a seatbelt like a pussy?
>>34868828
>isley actually listening
Lads he might have a chance of learning
>>34868828
Also before squatting do crab walk side to side. Try to keep hip level the same and 5 steps in one direction, 5 in the other, repeat 2 more times. This will help. I also think the heels are going to make stopping knee valgus even harder m8 but you gotta do what you gotta do.
>>34868828
FUCK YOU
I SAID THIS TO YOU THE ITHER DAY AND YOU SAID YOU TRIED THAT
ASSSSSSSSSSS
>>34868758
What's the biggest problem here? Knees collapsing?
>>34868758
black guy is laughing at you again
>>34868861
>Also before squatting do crab walk
the black guy already laughs at him for doing normal shit lol
>>34868376
>hoping you are still here
>>34868861
>heels are going to make stopping knee valgus even harder
why tho
>>34868776
>yfw Avon actually gave Isley TM to run
>>34868758
You ever do any paused squats?
>>34868758
I'm just going to compile all the advice I've been trying to shove inside your tiny brain over the past few weeks, JUST SO YOU DONT follow it. I'm so sick of your attitude I WANT you to not follow good advice out of pride, so you suffer more.
1.
Band knee warm-ups.
You get the mist.
2. Hinge at the hips, use heels so your knees don't travel past your toes. Just practising hinging and sitting back until you feel the stretch in your hamstrings and legs. The bottom should feel tight, you shouldn't be able to go down even further than bare minimum IPF depth, the tightness should be stopping you.
3.
Read the bench specialisation guide already fuck
4.
Ditch the wrist wraps, widen your trip and bend the bar mother fucked, bend bend.
Close grip is awful, and bad for your wrists.
5.
SIT BACK
this is how you get those hamstrings tight and not good morning.
https://www.youtube.com/watch?v=aGZlP3jieRI
This video is of some woman stretching her hamstrings, notice that she hinges her hips and pulls them BACK to stretch them?
Do NOT follow any of this advice, please go back to squatting how you always do because you deserve the worst.
