Welcome to /PLG/, Powerlifting & General, enjoy your stay!
Primarily for the purpose of becoming a better athlete on the platform.
>fuckhueg Spoto edition
Post progress, PR's, meet videos, lifts, or anything lifting related!
powerliftinggeneral.com
first for hello
>>34957505
Spoto is a strength faggot
Also a world record holder
I bet you don't even have legs like this
>>34957479
Who is this fat kek? Aside from being some piana tier retard.
>>34957506
Hi friend!
>>34957527
Hello, friendo. How are you?
>>34957527
trip on Phil
>>34957515
Considering your Squat, I would bet on you not even having legs.
>>34957546
why, what's wrong with his squat?
>>34957532
Doing pretty well. All my classes have kind of backed off before thanksgiving so I've been able to relax a bit. Feeling pretty good, lifting is going well too.
>>34957536
You don't have to be Phil to appreciate friendship.
>marcel, phil and soon norsefat have abandoned /plg/
>>34957560
He's on steroids, been training 4 years, follows a strictly powerlifting routine and yet he still can't squat twice bodyweight.
>>34957564
Why did Phil leave?
>>34957574
Wow, that's pretty pathetic. I could squat 2x bw just over a year and a half in and I'm natural.
>>34957563
I'm doing alright. Debating on whether to pull tonight or pull tomorrow and play a sport with some old friendos.
senpai
today was gr8
I've said it before, I'll say it again, box deadlifts are fucking GOAT for me. one session, went up to 315 for a few reps then backed off to make sure i didn't agitate hammie too much.
they already feel infinitely better.
Bench was bretty gud too, had a gross fucking pyramid thing today
>pic related
skipped all the deadlifts, did my own box deadlifts and added a bunch of body building.
FUCK loads of rows, some pullups, and some curls.
made me realize that i seriously REALLY fucking miss
>front squats
>ohp
>pretending to C&J
>general body building stuff
:C
>>34957564
eh eventually. not today though.
>>34957515
Come on man, don't encourage the shitposters. You know better.
>>34957560
Nothing wrong with my squat desu. It's my weakest lift buy 460 isn't shameful considering I've been training 2 years
>>34957589
>play a sport
as per sheiko programming?
>>34957606
y-yeah, totally. >.>
What's with the roidfags spamming the board with their pics? Not feeling appreciated enough irl?
>>34957593
>pic related
>doesn't attach pic
>instagram related
>doesn't post instagram
welp
https://www.instagram.com/p/-PVU5KTH4t/?taken-by=norsefat
https://www.instagram.com/p/-PUkEBzH3S/?taken-by=norsefat
>>34957607
Lmao is this jm?
That's like me asking you what you deadlift.
>>34957593
Gonna have to try these out. Do they help strengthen a lower hip position?
>460 isn't shameful considering I've been training 2 years
>>34957607
mirin, i've seen that guys arms and yours blow his out of the water
>>34957593
>I've said it before, I'll say it again, box deadlifts are fucking GOAT for me. one session, went up to 315 for a few reps then backed off to make sure i didn't agitate hammie too much.
wait, I thought you HATED box deadlifts?!
>>34957628
>>34957652
>ducking out of a street fight isn't shameful considering I've been training zero years
>>34957593
Okay, you've convinced me. Giving these a shot.
>>34957633
yeeap bro
destroying ego lifting idiots on the daily
why do i come here?
because you assholes piss me off sitting on a bench for like one hour to do some fat boy ego reps
just go to mcdonalds and load up on food to take away the pain bitches
>>34957627
>deadlift.
Or like me asking you how much you squat kek
>>34957670
Nigga those people ain't Sean but if you think I've ever ducked out of a fight in my life then you know you're baiting me
Starting Sheiko tomorrow lads, can't wait.
But I was wanting to add a couple of accessory exercises not on the program, just lateral raises and two back exercises for upper back and lats. Maybe curls? Who knows?
But where would it be best to add them, I've seen people on the forums talking about adding a fourth day for a few accessories but surely 1 day per week wouldn't be enough volume anyway so I was thinking twice per week.
Can any anon shed any light on this?
>>34957646
box deadlifts =/= block pulls.
>box deadlifts
https://www.youtube.com/watch?v=ioErvM6EKJ0
>block pulls
https://www.youtube.com/watch?v=euUpQZjkD54
>>34957675
I'm not certain yet how useful they are for every one, but i've seen some big name people use them, and they do _literal_ magic for my deadlift.
>struggling to even get in the correct position to deadlift
>do box deadlifts
>everything just starts fucking working
they aren't instantaneous, but they do work quickly. I'm thinking about 2-4 weeks of replacing deadlift workouts with these + some extra upper back work and i'll be back to baseline (i hope), suggesting that my hamstring injury goes away as easily as it is appearing to.
>>34957699
you're not sean
Also, a public service announcement:
REPORTING POSTS DOES WORK. WE'VE DONE IT BEFORE.
JUST FUCKING REPORT EVERY SINGLE ONE.
>the obsession continues
>>34957701
Why don't you see how the program goes first and see if it doesn't kill you, then go from there.
Never let your accessories inhibit your progression
This isn't Sean posting by the way.
>anime
There's the discrepancy
>>34957515
>I bet you don't even have legs like this
i bet my legs also destroy yours faggot
and i dont even want big legs
shredded arms and abs is what get the bitches wet you doughboy
I'm the anon that fucked my shoulder doing facepulls, yesterday's deadlift workout went fine, it feels fairly alright today and I'm hoping I can squat highbar tomorrow or use the SSB apparatus pain free, probably not touching pressing of any sort until next week.
question is, I've been cutting at around -800kcal, should I stop cutting while this heals up or is it completely irrelevant?
>>34957733
They're 100% liftin related posts
I'd rather people report video game or pizza (100% of benchbetas posts) discussion
>>34957768
Lmfao is that why you fuck hookers?
You don't know what gets bitches wet fuccboii that's why you are paying for it
>>34957774
Cut your deficit in half desu
Does it hurt when you move it around?
>>34957775
>video game or pizza (100% of benchbetas posts)
don't forget he talks about his chaste, faithful and 10/10 girlfriend amber monroe!
>>34957785
holy shit boardshorts on the attack yet he's getting WRECKED at every step of the way
>460 isn't shameful considering I've been training 2 years
>>34957797
You're a big guy
>>34957785
>Does it hurt when you move it around?
Some degrees of lateral movement, yes. I can do pic related pain free. Putting on a shirt is slightly difficult.
>>34957797
>170kg bench
>impressive
What the fuck? Do you inject term in your eyes?
>>34957797
>170 on steroids
ded
>>34957515
>Also a world record holder
I can't see him on the list
>>34957785
is this your defense for being buttdestroyed on legs as well after calling me out on legs?
destroyed so far on the following levels
>arms
>legs
>abs
now you are getting desperate
just log off and never come back
it's over fat loser
>>34957817
You should probably add to the post the fact that he weighs 240, blasted test for an entire year oh and he hasn't squatted 460 yet- it's his predicted one max rep after his cycle kek
http://www.goldsignaturecoaching.com/
lel
>>34957797
>>34957805
what's up with this sudden wave of faggotry?
Mediocre-tier trolls
>>34957834
Ask him the last time he had sex with a white girllol
are sean and /fraud/ forming some sort of axis of evil?
>>34957805
>needing steroids for abs like that
Kek here's my abs after a year of PL training
>sitting in class
>feel chair get really wobbly and leany
>ohwell.png
>chair snaps in middle of lecture
>staringgirls.jpeg
>professor asks if Im ok
>start crying cause landed on testicle
>laughinggirls.jpeg
pls end my suffering
>>34957866
Sean decide yourself, am I dyel or on steroids?
>>34957851
WHAT IS THAT YOUNG ENTREPRENEUR DOING WITH HIS HANDS
THE MAD[business]MAN
i've seriously been waiting to check this out all day.
I do have to say, they're marketing apears to be done very well. imbressive. going to peruse the site now
>>34957881
Trip on benchbeta
>>34957884
You're a DYEL on steroids m8
>sean
>random narcissistic fraud bros
>IPF dickriders
PLG is in rare form today.
>>34957885
>I do have to say, they're marketing apears to be done very well
it's a bootstrap template
>>34957834
Not posting arms or legs doesn't mean you blew me out.
Your solution is to blast more steroids (that's fine I obviously don't give a fuck) and then put other people down? I'm losing it over here senpai. My legs are considerably bigger than yours (27" between hip joint and knee), my gf has a smaller waist than those of the hookers you've rawdogged, I've been training probably less than half the time that you have, and I'm almost definitely stronger than you in every aspect.
Also that dude you're blowing itt is Sean. He's a fat drunk and literally the worst thing that's happened to PLG and only posts to provoke people (he doesn't even lift)
>>34957895
>rare form
>>34957893
>and you claim to be natty here
Go back to /fraud/ where some of the people are generally nice besides you two.
>>34957768
if this isnt a troll looking like a leaf isnt a good look fäm
>>34957797
Nice biceps man, Big forearms too. Do they call you the jacked midget?
>>34957919
>Also that dude you're blowing itt is Sean. He's a fat drunk and literally the worst thing that's happened to PLG and only posts to provoke people (he doesn't even lif
I'm no they're blowing you the fuck out you deluded fuck that's why they're responding to you and not me and the only response I it agreed with me you idiot illiterate fat weak fuck
>>34957919
>rare form
Eh, normally there's shit, but it's not normally the overwhelming majority of the posts. The only have decent things in here are norse's posts and the anon posting Sarychev.
>>34957895
>IPF dickriders
except that is literally not a problem, sean and /fraud/ are threats to /plg/ and the sport in general, the IPF is not
>sean in full force
>fraud shitposting
>topkek spamming kirill
>people taking the bait
I should just leave /plg/ desu
>>34957607
Perfect lighting and still small desu. But if you need this to feel good, have a go.
>mfw the insecure roidfags have come in to shitpost about destroying their endocrine system to get bigger muscles
>>34957965
I'm personally Ok with the kiril shilling.
I'm just sitting here quietly reporting posts.
>Roiders
KEK
At the point where you've chosen to alter your hormone system so that you can impress women, that's when you know you're an insecure worthless waste of life.
best thread in a while boys
>>34958001
>hormone system
>>34957996
you mirin? yeah you fucking mirin beta
Hahaha owned kek
>>34957968
This is me at my "fattest" at 253-257. Pic is 1.5 months old
I weigh, I'm guessing, 50lbs more than you.
I'm 6'4", stronger than you, and I don't come into fraud and shit it up.
Are these actual sadcunts from fraud desperate for attention or just someone spamming their pics?
>wake up from alcoholic blackout
>alone, cold and numb
>amble to macbook he took a loan out to buy
>another day of bullying happy and well adjusted people on a taiwanese knitting forum in an attempt to make them feel as shit as he does
living the dream, right?
>>34958017
>>34957893
>>34957805
>>34957797
>>34957768
>>34957852
>>34957866
>>34957910
>>34957943
>>34957968
>>34957996
I swear guys Im not sean with a fake trip!
>>34958009
>>34958001
>>34957977
bodybuilding:
eating clean, doing cardio, training hard, taking roids, getting jacked and getting bitches
vs
powerlifting
>too lazy for cardio "muh strength"
>ego lifting for low reps, because insane ego, ignorant and lazy, destroy your skeleton over time, tear muscles look like fucking shit
>eat like a pig, look like a pig
>get no pussy
>take steroid but look so fat nobody can tell
lol
>>34957989
Reporting lifting related posts doesn't do anything you silly oaf
At most he will delete the post and not ban you
>>34958049
yeah what this guy said
SEANS UNITE!!
>>34958049
bosybuilding is worthless.
Can you even do a back flip? Jesus Christ.
daily reminder that lean and proportionate is what women want, not insecure roiding fuccbois or fat powerlifters
>>34958080
holy shit those insertions are awful
if you're going to roid at least have good genetics jesus christ
>>34958080
HAHHAHA REKT GOOD MEME SEAN
>>34958080
What are traps?
What are forearms?
What are deadlifts?
>>34958018
>>34958080
brutal
>>34958080
>zipper abs
>chest gap
>baby wrists
>no traps
Yes, you are truly the pinnacle of what is achievable with steroids.
>>34958032
canadian dream t b h
don't forget making shit up to try to slander someone because actually no material
>>34958049
>Training hard
are you implying powerlifters don't train hard?
>getting bitches
You mean paying for them or...?
>ego lifting
again your rookie is showing. Low reps is higher rep quality and better motor patterns
>too fat
Ever heard of weight classes?
>get no pussy
lol...
>>34958080
This has to be b8.
Nobody is this dumb.
>>34958096
>natty
I did 250 test for 5 months and came off 8 months ago.
>traps every day
Just deadlifts
>>34958112
tbf he's retracting his scapulae so traps won't flare
Doesn't fix the forearms tho
>>34958018
fuck me boardie you need to cut ya fat kunt
>>34958103
>narrow as a light pole
>child bearing hips
>no jaw
>no arms
>wrist bands like a teenage girl who went to first party
>>34958080
>>34958080
why are you fucking bright red
>>34958080
>>34958123
HAHAHAHHAHAHHAHAHHAHAHAHHAHHAHAHHAHAHHA YES SEAN THESE ARE ALL REALLY FUNNY AHHAHAHHAHAHAHHAHAHHAHAHHA WHAT AN INCREDIBLE MEME TROLOLOLOLOLOLOLOLOLOLOLOLOLOLOLOL
>>34958126
>This has to be b8.
>Nobody is this dumb.
i know it's hard to wrap your little head around it but yes i do actually look that good
>>34957607
where did you hide your delts
Everybody responding to the trolls. Why. Stop.
>taking steroids to brag about it on 4chan
where did everyone go so wrong lads
>>34958148
>never leaving plg
>not vaguely aware of trips from other generals
Low enough to pass in a meet?
>>34958168
hey take my trip off sean
>>34958163
>people who look jacked are trolls
is this the fat acceptance / dad bod congregation?
>>34958167
confirmed for 5'8 manlet
also no rhomboids and shit delts
>>34958168
What I want to know is how he even knows my name when I only post in PLG and /sp/
>>34958174
No and your ankles are caving like a motherfucker.
>>34958167
We dont want your kind here
i'm done with this general
I though I'd give it a chance and this week has been absolutely fucking awful.
Why is this happening? It used to be so comfy
>>34958189
/fraud/ the post
>>34958191
Wait for 7pm pst or later. It usually cleans up
>>34958130
Lel
That was 20lbs ago tbf
>>34958142
EQ makes you more vascular and also more red
>>34958174
No and yikes
>>34958163
reports can do wonders senpai.
>>34958174
god damn close. I think it could get white lighted. I personally would red light it if I was a judge.
i would say sink it a bit deeper, but your ankles concern me alot more than the depth mang
>>34958191
who knows. just as I'm starting to enjoy it again...
eh, oh well. enjoy your life elsewhere, i'll probably join you (anywhere but here) soon too
>>34958018
i still cant believe you posted this pic
you look like fucking shit
your arms and forearms and fucking hilarious
you look like an alcoholic dead bod who did a cycle and did nothing but bench and shrugs on a diet of hotdogs and pizza
>>34958210
xDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDdddddddddddddddddddddddd
>>34958210
no this is and you look like shit
https://www.youtube.com/watch?v=6W6gcgDGMq0
>>34958210
>form check guiz
>dont judge my body
lol everytime
>>34958230
My arms are just shy of 17"
My forearms are around 14.5"
That's a ridiculous ratio
Also,
>throwing stones from glass houses
Your forearms are laughable, as is your tryhard attitude
>>34958191
It goes in waves. It'll be great for a while, then to utter shit, then go back to being good after a while.
Just give it a bit.
>>34958234
>no lats
>child bearing hips
>narrow as a light pole
Sacudiendo mi cabeza
NEW BACK PIC LADS
Mfw Sean crippled plg
Now frauds finishing the job
Rest in piss
>>34958210
hm? oh no i just started lifting 3 months ago. I just want to make sure Im adhering to competition form.
Im sure even you understand that everyone starts somewhere, correct? If you want i can explain it again and use shorter words?
>>34958219
>>34958218
>>34958188
My ankles are incredibly stiff cause i mashed them up in a bikewheel when i was younger. My achilles tendon is about as flexible as a brick.
Im not really sure what to do about it really. Im gonna see a physio about it next week.
>>34958273
why do your delts look like they are entirely composed of water? just how much creatine are you consuming?
>>34958272
you can't really change your clavicles and hips and they doesn't change because of how you train
>>34958234
how tall is he
RESPOND NOW
PLG ON LIFE SUPPORT
LMAO
>>34958262
>6'4"
>20% bf
>sub 17" arms
>>34958286
he is probably on dbol or anadrol but he tells everyone here that he is natty lol
>>34958298
5'9 83kg class
>>34958325
WHAT THE FUCK HOW LONG HAS HE BEEN LIFTING?
HOW IS IT POSSIBLE TO BE SUCH A MONSTER
>>34958312
SEAN PLS TELL ME
Am I dyel or not? I won't be able to sleep with this doubt in my mind
>>34958285
Squat shoes lad
Also break harder at the hips so depth is a little easier to reach without having to completely close the knee joint
>>34958312
do roids cause water retention? is this why his shoulders look so weird?
>>34958303
lol it's as if he doesn't remember he posted a pic, tryin to impress us with numbers
arms non existant
fat as fuck
and deeep deep in denial
>>34958331
>MONSTER
yes https://www.youtube.com/watch?v=Jx-rl8XFiTI
idk probably since he was a teenager like most guys
>>34958339
I already told you, you're a dyel on roids
>>34958339
Not sean just trolling lAd
>>34958342
not all drugs does but dbol and adrol cause a lot of water retention
>>34958346
how old is he??
>>34958289
>saying mastest looks like shit
>posting a pic of yourself
>getting destroyed
>cry about genetic inferiority
>>34958355
>pushing arms to body in an attempt to make arms look bigger
>still shitty forearms and 15cm bitch wrist
>>34958355
srs question
how many pictures of yourself do you have saved?
>>34958376
22 I think
>>34958378
>saying mastest looks like shit
he could look a lot better desu
>posting a pic of yourself
I wish lol
>getting destroyed
nah
>cry about genetic inferiority
not really just stating facts
>>34958086
I can lol
Bodybuilding > powerlifting
I'd rather be shredded and strong as fuck anyway than strong but a fat shit kek
Feels good to have hoes all over me, idk if you know anything about that tho
>>34958388
>morbidly obese man boasting about his wrist circumference
How do lads doing TM keep vd sets as low weight as necessary without worrying about missing id reps
why is everyone comparing natty IPF lifters to roiding shitposters? like, the pics they posted dont even compare to roided powerlifters, compare dan to mass for example
>>34958407
>you can't be good looking and do powerlifting
>>34958407
once again, roided vs natty lifters. look at rubish
>>34958410
jokes on you,i was only pretending!!
>>34958218
>Wait for 7pm pst or later. It usually cleans up
Why, do you leave?
You exclusively shitpost and rile sean
ok mods please just nuke this whole thread as "offtopic"
a clean slate might help
>tfw Monday's workout is always shit
Time to swap my squat and deadlift days, I think.
>>34958429
Is this you breh? Cause its not
Scared to post CB?
>>34958424
>natty IPF lifters
Kek. I agree with your sentiment though.
>>34958460
I would actually prefer we just delete this thread, all of us pretend it never happened, let /plg/ be dead for about 1-2 days then start back up.
>>34958507
Not a bad suggestion.
>>34958482
Yes I'm dyel
>>34958517
No I don't but I don't see why you don't train forearms, traps and legs more
>>34958517
>>34958517
for real though
how many pictures of yourself do you have saved?
>>34958536
his forearms are fucking massive what are you on about
>>34958556
>delusions
>>34958565
can mods please ban this faggot shitposting everywhere and going offtopic everytime?
>>34958556
ops got him confused with JM
Powerlifting general, /fraud and insecurities/ edition
>>34958476
it's funny, for me it's tuesday workouts that are often shit
just post you're dick mate that's all that really matters at the end of the day
>>34958613
0/10
>>34958507
maybe just create a new thread and move over there?
>BANNED
KEK
ROIDERS OUT
So Rip suggests that VD's weight is 90% of ID, yet I struggle with 75% of ID's weight on OHP and 77% on Bench while sitll being an early intermediate. Is this how it's supposed to be? In PPST3's sample workout logs, that 90% rule seems to be carried through several weeks and both ID and VD are progressing at the same rate, while I'm really having a hard time progressing VD at all and some weeks I'll have to repeat the weight. What am I doing wrong?
>>34958681
do 5x5 with weight that doesn't cause form breakdowns
>>34958702
>no discipline for diet
Do you understand what weightclasses are? Or are you someone who saw the "lol fatlifters" memeing and wanted to join in?
>>34958721
there are no weightclasses in powerlifting,thats Olympic lifting and its a totally different thing.
>>34958681
>while I'm really having a hard time progressing VD at all and some weeks I'll have to repeat the weight.
There's nothing wrong with repeating VD weights if you're making PRs on ID.
Where did /plg/ go so wrong? Many months ago it was a comfy place, but now it's just Sean and various other shitposters shitposting with each other.
Lads I need a new program.
I was doing Greg Nuckols' sample programs, but I stalled on it after a couple cycles. I'm an intermediate with 330/255/415 at 185
and no TM pls
>>34958681
You use ID to push progress. Lascek mentioned several times in Texas Method that repeating weights on VD is just fine
>>34958739
you enjoy getting keked whiteboy?
>>34958762
korte 3x3 if you feel like punishing yourself
>>34958762
Memeko
>>34958736
But... thats not true?
What are you smoking?
>>34958507
Why are you so insecure about people posting body pics
I still don't understand why lifting discussion was deleted but all of benchbetas posts never are
Can I have a clarification as to why, janitor or perhaps moderator?
can it be christmas yet lads
>>34958935
Remember ugly babby pics is still off topic shitposting
>>34958954
If my family hated me I'd be butthurt too, Sean
>bullying literal infants
>>34958977
My family gave me millions of dollars friend :)
>>34959006
Won't make up for all the times daddy wasn't there lad
>tfw just had to do the roll of shame with 120kg
>>34959063
Why do you speak in kilos? Don't you lift at an LA fitness? Surely they don't have kilo plates.
>>34957883
>pussy pad
What's protocol when you miss a lift on a program? Do I deload weight and run another cycle, or do I repeat the current set/rep weight/percentage until I make the lift that I'm supposed to?
>>34959124
Depends on what program
What do you lads use for 'chest muscles' on memeiko? Just flyes?
>>34959133
That's what you should use yes
>>34959124
Really depends on what you're running. TM it'd be easy to just repeat a week. Sheiko or something like that the answer would be much muddier.
When I failed reps on Ed Coan's bench I just kept going as though I hadn't.
>>34958681
90% is a guideline because otherwise sheeple would be lost and not know what to do. The important thing is ID is progressing, if so VD can stay constant
just found out plates are lighter in the united states
top fucking chuckle
>>34959185
Trip on chemoliftan
joe are you here
Cheerbro about to come with guns
Winter's coming
>>34959217
Please don't summon the turbo shitposter
>>34959193
I actually laughed.
Our plates are 20.4 kilos vs 20kilos in everywhere else land. I use kilos because its easier than freedom units.
>>34959217
yes.
Leaving for sheiko sesh soon though. Im just going to do the deadlifts as normal instead of the variations
>>34959236
are you on your computer now
>>34959130
>>34959157
5/3/1, and I'm close to missing O.H.P. We'll see how this next cycle goes.
>>34959302
>5/3/1
>OHP
am I being trolled
"Hammers for the hammer God, hamsters for the throne of Isley"
Shitposting in /brit/ lads
Should I cop these?
>>34959539
Do they /fit?
Is ʔ •̫͡ • ʔ another of Sean's characters?
Why did I decide to drink 2 cups of egg nog immediately before lifting b r e h s.....
which sheiko
>>34959317
Pretend I said bench.
>>34959724
You're going to stall hard on 5/3/1, especially with OHP
I don't even think it's a powerlifting program
From what I heard it doesn't even have enough volume to progress for long term unless you're juicing
People who ran 5/3/1 with some degree of success added a lot more volume then what the program asks for
>>34959769
Ever ran it?
Stats?
>>34959801
No this is PLG why the fuck would you ask if someone who ran a non powerlifting program in PLG for?
What's a good TM template?
>>34959769
I modified the cookie-cutter version, and I'm happy with everything so far. I don't know how to handle a missed lift on O.H.P. though, it's the part of the program I knew would be the biggest grinder.
>>34959863
>I don't know how to handle a missed lift on O.H.P. though
By not moving and allowing the weight to fall on your head for allowing yourself to be so stupid
>>34959898
Thank you for the advice.
>>34958326
Sup
i'm normally a conventional puller, decided to try out sumo for a bit. today i finally missed a rep, got it to about mid-knee but couldn't lock out.
i thought this was supposed to be pretty rare for a sumo pull, what am i doing wrong?
>mfw scrolling through this thread
How do i deal with shitty stretchmarks from ebin bench gains? Getting pretty bad and my 1rm is 135 atm, i feel like i am going to be a spiderweb by the time i hit 150kgs.
>>34960119
You're not pulling sumo properly
>>34959853
I ran the pl-modified one by Justin Lascek
whats everyone doing today?
leaving to go do this in about 10-15 min
Oof.
My back is telling me I was a little too sloppy with deadlifts yesterday.
>>34960213
also, what is your favorite
>lat exercise
>chest exercise
>tricep exercise
>delt exercise
>ab exercise
>>34960161
where do I get one of those?
>>34959769
This must be a new Sean.
>>34959863
Usually if I miss a target, which I haven't done since cutting, I will stay at that weight for one more cycle. If I still miss targets, I deload two cycles and try again.
>>34960239
It may also be just a little tight from doing heavy dead, then bench. Do yo Sheiko guys find a little tightness when you do them both on the same day?
>>34959587
>not drinking eggnog at the gym
>>34960246
>Used to be DB rows, but I've started hating them and it's prob chest-supported rows now
>DB flies (if bench is excluded)
>Pushdowns with an EZ bar attachment
>Lateral raises
>Weighted planks
>>34960213
Doing 260kg 3x5 on Deadlifts today, some cgbp and hamstring work
>tfw know I'm going to smesh it, but still scared
>>34960213
Looks like Friday is going to be p easy
>tfw I'll never OHP 4pl8
>tfw I'll never be as big as norsie
>tfw I'll never get a 5'10+ chunky gf with gigantic titties
>>34960213
Resting desu. 5 days of squatting a week takes it out of you
Is this normal?
>Doing CGBP
>Set up in the correct position
>Don't seem able to "pull" bar off of the hooks like I normally can; instead I have to push it off the hooks
It seemed to me like you cant really "pull" the bar out of the hooks with your lats like you can when benching with a normal grip?
Am I right or just shit at CGBP? or both?
>>34960363
"abs"
>>34960367
>>tfw I'll never be as big as norsie
idk that you want this m8
>mfw norse doesnt even know what he has
>>34960265
Thanks breh. I'll make note of this.
>>34960450
>700lb deadlift
>facial features sent straight from the based god himself
>>34960471
I know what i have nigga
its about 50-60 extra pounds of lard located exclusively on my stomach
How much does a pl8 weigh?
Think I'm gonna get an eleiko 25kg plate tattoo when I win baby worlds
>>34960602
>plg
>>34960513
Why don't you cut and stop being fat?
>>34960659
you guys don't use plates?
>>34960276
>>34960239
>no responses
>only yourself replying to you
kek, here's a (you), you pathetic bastard
>>34960677
We hang kettlebells on the barbell
>>34960602
lmao1pl8 = 60kg
lmao2pl8 = 100kg
lmao3pl8 = 140kg
lmao4pl8 = 180kg
>>34960668
too busy trying to git gud at powerlifting
>>34960718
ok so a single plate is 20 thank you
>>34958273
>what good is a back like that if this is your face
>>34960740
how did you enhance his photo like that
>>34960731
Yes in most commercial gyms.
Competition plates go up to 25kg, however.
>>34960213
>Block pulls at 8.25 inches
>Conventional 495 x 5 x 5
>Sumo 495 x 8 x 3
>Paused BB rows
>Curls
My lower back got tight as fuck. Wasn't terribly difficult though.
>>34960246
Bench.
>>34960777
Fuck off, ʔ •̫͡ • ʔ
Best program for someone who isn't a beginner to lifting but with powerlifting?
>>34960918
Who is this semen demon?
>>34960918
5/3/1 (pl variant), texas method, cube.
For the sumo, should the bar be touching my shins when I pull the slack/immediately before I pull?
>>34960641
That's kind of cool m8
>>34960692
Thanks Sean.
>>34960918
Texas Method
Any news on the Buda babby yet?!
>>34961136
Waiting on baited breath. They're inducing if he's not here by the 23rd.
Gonna have a bath lads
>tfw getting fat
The gains are p nice tho
>>34961147
>Waiting on baited breath. They're inducing if he's not here by the 23rd.
Not looking so good is it ^_^
>>34958174
Your ankles breh, wtf homie
>>34960246
>pulldowns
>30 degree incline or DB bench
>close-grip or pushdowns
>>ohp
>weighted planks
>>34960138
In that case just get tattoos of cobwebs there and no one would be the wiser
>tfw first used calibrated plates.
>>34961060
Yes absolutely yes.
Workout of death wasnt that bad lads. Ate 3 bananas and drank a monster during and it really helped. I figured out my bench but it doesnt make any sense to me. My form was infinitely better when benching WITHOUT wrist wraps. I could get the bar further back into my hand and helped my entire bench. Not quite happy with it but atleast it's more info.
>>34961136
At the hospital. No baby yet, but things are good :)
got 160kg for 3 reps today on squats, how far am i from 4 plates?
!!!
That's wonderful man! So hype for you and wifey and Peter.
>>34961609
10kg
>>34961635
Thanks friend, means a lot.
Back to business ;)
workout was p ezpz today. think I caught a couple of grills mirin too. it's nice when you lift at a uni gym and a deadlifting 4pl8 for doubles is impressive to people kek
>>34961748
You got a weak uni gym lad. We have like 6-8 6+ plate deadlifters. And more 5 plate pullers than I can count.
Fuckin Eh! I'll drink to Peter's health tonight dad.
>>34961772
kek, wtf do you go to a D1 school that doesn't have a separate weight room for their football players?
i think the heaviest deadlift i've seen in my school gym other than me was 3 plates. no joke.
i was doing 525 for doubles and getting an absurd amount of stares.
>>34961772
Yeah I find it depends on if they separate varsity or not.
At my undergrad school varsity had a separate gym and I was one of the strongest in the non varsity gym. In grad school the varsity athletes worked out in the main gym and some of the football players were strong as fuck.
>>34961835
>D1 school
This is Canada friend that means nothing here. But in all honesty the strength training community in my gym has exploded since I started lifting and hosting mock meets. None of the guys I'm talking about are varsity athletes, they're all just gym rats and powerlifters.
>>34961835
I've only deadlifted once at my uni gym, and everyone stopped what they were doing to watch me DL 200kg.
Fucking casuals, am i right?
>>34961918
>strength training community in my gym has exploded since I started lifting and hosting mock meets. None of the guys I'm talking about are varsity athletes, they're all just gym rats and powerlifters.
You are a good man.
Can you FS more than a 58kg girl PLG brahs?
https://www.youtube.com/watch?v=90h1HWK5_SA
>>34961995
no t b h
>>34961964
Thanks man. Currently working on getting a uni club started and getting some funding so we can subsidize peoples meets, especially first timers, and bring in some of the reputable PLing coaches nearby for seminars.
>>34961995
Nope....
>>34961995
fucking christ, barely.
i did a 425. jesus
Just finished my 35th consecutive day of squatting every day.
Where my Bulgarian bros at?
>>34962270
they're back in 2013 :D
>>34962270
How do you feel about the training style so far? Progress? Injuries?
>>34962270
Any trending strength gain so far?
>>34961995
lotus can https://www.youtube.com/watch?v=Su5dghjtla8
>>34962270
>>34962307
I did it over Summer and only pulled it back to 5 because of uni. Managed >50 days in a row.
It worked well. I did it like Marcel, sometimes doing doubles and triples instead of singles, then rpe8 back offs. I don't intend to stop squatting frequently
>>34962300
Tbh i don't even mind senpai
>>34962307
I like it a lot. I don't follow it to the letter with a daily max and back off sets. Based on how I feel, how bar speed is, I just pick some shit to do for the day as I warm up to heavy stuff. Like the other day I did 3x2, today I went for a 2rm. Some days I'll just work up to an even plate number that's heavy and do a handful of singles. Some days if it feels like shit I'll call it at fucking 365 on the bar. I mix it up to keep it fun.
Only injury was my SC joint exploding a week ago because my lockouts were too strong, and 405 got about 6 inches of air off my back. There was a crunch. Overall my back feels the best it ever has.
I squat with a low bar position and narrow.
>>34962357
Overall yeah. Haven't gone for a real 1rm in a week or two but good days are becoming more frequent, bad days arent as bad, and I'm hitting rep PRs and low volume PRs. Daily minimum has gone up.
>>34962400
>405 got about 6 inches of air off my back. There was a crunch
>>34962400
You fucking what?
So I just participated in my first competition. It wasn't a real meet just a deadlifting competition. I came in 4th with a 330lbs at 158BW. Not sure if I should have done a higher weight since 330lbs felt really light.
So the question is, should i hold a bit back and save some energy or should I have gone all out?
>>34962400
>and 405 got about 6 inches of air off my back. There was a crunch. Overall my back feels the best it ever has.
JUST
>>34962109
Avon lad, any tips for front squatting without feeling like I'm gonna faint?
I really like front squatting and I keep the bar very close so that it is basically right above my sternum but (as far as I can tell) resting on my delts as it should
Does it just need practice? like anything?
>>34962483
Better to get the rep than fail it
>>34962420
>>34962479
My squat lockouts were making the bar bounce. Like physically take flight off of my back when my hips and knees become fully extended. Well it was a really good day. I felt great and everything felt light as hell. 405 fucking flew and when it landed there was what I can only describe as a crunching sensation where my right clavicle meets my sternum.
Nothing bounces anymore.
>>34962394
>>34962400
My complaint with daily heavy squatting is I dont see many people actually plan their training with it. I haven't seen an example of someone who adjusts variables to properly periodize the training or try to make it sustainable as a system of training that can be done for years. I mostly hear of people who do it for a little while with no real planning and see some gains but cannot continue.
Also we dont know as much about frequency as a variable compared to volume, intensity and specificity. This is why I need training guinea pigs aka want to coach a bunch of lifters.
>>34962584
You wanna coach me, lad?
:^)
>>34962512
>front squatting tips
>from the guy who switched out front squatting for safety bar squats as his assistance on sheiko
Get a video of your front squat. Watch a bunch of videos of Wlers front squatting. Look for difference in head position. My first though was try cuing head back like Brett Gibbs does on his squat, should help flex the neck and relive pressure.
>>34962595
Nah sorry I have no interest in coaching people on 4chan. Isley keeps calling me coach, probably ironically, but I really just helped modify sheiko for him.
>>34962617
>the guy who switched out front squatting for safety bar squats for his assistance
Pffft, amateur. I swapped all my squatting for SSB work. Competition lifts are for nerds.
>>34962645
Louie pls
>>34962584
Periodization is weird with Bulgarian though. There's so much variability in what you can do in any given day that it becomes tough to try to plan much of anything on it.
I was thinking now that I've more or less gotten adjusted to the volume and frequency mess with periodization via volume and squat variations.
Maybe work on adding volume for a set amount of time (weeks/month?), and then tapering down sets and reps over a similar time frame and seeing what happens by the time I get back to daily maxes then start over if it works.
I really have no idea, but I should look into it.
>>34962662
It's on an lp with sets across though, Louie would have an aneurysm.
I'm currently not doing any of the competition lifts though. Pic related, me looking in a mirror.
Lads how do I stop wetting my bed?
>>34962674
I listened to Max Aita's Powercast episode where he talked about being trained by Abadjiev. He said the gains came in waves but his actual squat programming didnt change much. So there'd be little variation between workouts but there'd be weeks where he was ground into dust by the fatigue and then he'd bounce back gain some strength but then get buried again. I dont think this is a particularly sustainable system of training for individual success though, especially without drugs.
>>34962674
Okay well lets think about which variables change how in periodization.
As we approach a meet
Volume (Down)
Specificity (Up)
Intensity (Up)
and based on how we know certain variables affect those variables
Frequency (Down)
So assuming frequency and intensity (in this case lets think of it as relative intensity, percentage of a given exercise) stay constant that means volume and specificity will change. Now of course you can change frequency and intensity but for now I'll assume constant.
That means you could periodize your volume in the form of back off sets and specificity in exercise selection as you got closer to the meet. A really simple template for the squat could looks like this.
4 weeks of front squatting (120 reps a week)
4 weeks of Paused low bar squatting (100 reps a week)
4 weeks of Comp low bar squatting (75 reps a week)
Taper, reduce frequency to allow intensity to increase then rest and meet.
There are so many options besides this as well. At some point I will do high frequency training but right now sheiko is treating me well. I love thinking about this kind of shit though.
Nobody actually wants to talk about powerlifting...
>>34963118
We could talk about how I'm writing a PL program for one of my clients who doesn't care about PL at all and just wants to lose weight and likes to lift.
I don't know how stupid that is but he'll see progress either way I guess.
>>34963118
its interesting that the olympic benching uses the same bar as oly (so it appears)
if by some miracle, PL gets allowed in, do you think they'll keep the stiff bars? Do you think they'll want it to take a more like side to oly, and use the same barbells?
HERE COME THE FUNFED BENDAROO BARS
>>34963161
:D hahahahahaha
What's stupid about wanting to be in shape?
> tfw haven't been able to workout in a month with a torn cartilage
Ehh surgery is coming in monday! My gains slipped away, didn't help I was also ill.
>>34963180
Average oly bar in action.
>>34963180
Fuck, I hope they keep stiff bars. Sumo stance+deadlift bars is one of the biggest jokes of this sport, I've seen rom that's literally like 30cm
>>34963180
No I think they would still use eleiko bars. Squatting with bendy bars REKS my elbows so that'd fuck me over pretty hard.
>>34963161
If by PLing program you mean you aim to increase their S/B/D then yeah I'm doing something similar with my buddy.
>>34963371
Yeah that's pretty much it. (I'm secretly hoping I can convince him to do a meet next year because he seems to have some potential). Then I can feel like a real coach.
>>34963402
Same here bruh. I'd be kinda proud if he did a meet.
>>34963161
what kind of program would you have someone with no interest in PL and just wants to look better? I have to imagine you have a lot of aesthetics people around you, so what kinds of things do you recommend for them? Or do you just kind of start people on a cookie cutter-esque workout plan?
>>34963564
Generally if someone is fit for a barbell program I have them do a modified SS and add in bodybuilding accessories over time, either by eventually adding a BB day or just slowly adding a couple more accessories every few weeks.
Fortunately none of the people I work with tend to care about "aesthetics", they just want to lose weight or not look like a beanpole anymore.
If I had someone who was, honestly I'd probably have them on a GZCL-style program and we'd still do the main compounds.
Why did islet kill the hamster?
>>34963636
icic. that makes sense. for their starting weights on SS, do you just have them work up to something until they say it feels like it is challenging, or what?
my buddy wants to start TM but he sees me using sheiko stuff with really specific lifts based on percentages and stuff and I think he wants something like that, but there is no way he is advanced enough for something like that to be worthwhile, so I just tell him to start with like 60% of his 1RM for ID and that is really just total guessing. So ig I'm asking how you gauge where to start people weights-wise
>>34963673
I get them to work up to a 5-rep max, or really close to it, and then use roughly 80-ish% of that for working weights.
I've never run or worked with TM but 60% seems pretty low. Should be more like 80% or so.
Also, I've bashed Joe on here for doing Sheiko for a laff but he does have beginner programs.
>>34963712
yeah it was really easy for him at first, but I erred on the low side just because if I had him start too high then he stalled in like 4 weeks then he would probably think I'm an idiot so I had him start with something that he can make easy progress for a while with. Now it is starting to get tough, actually failed his first ID on his last bench workout, so he is starting to really feel the weight.
I think what you did with having them work up to a 5RM then basing stuff off of that was probably a lot smarter than basing everything off of a 1RM, but it's too late to change that lel.
>>34964035
>>34964035
>>34964035
>>34964035
Don't worry family I got this
>>34957701
Man, basic sheiko takes 2-3 hours, if you add Accessoires, you will spend 4 hours at the gym
what can i substitute GHR's with?
>>34964547
im sorry i meant barbell glute thrusts
![Apleys-scratch[1].jpg](https://i.imgur.com/Zr7xTi6.jpg "Apleys-scratch[1]")
