plg/- Powerlifting general: Some of us powerlift
REMINDER THAT EATING IRON HELPS YOU LIFT MORE IRON
Some things that can help you powerlift:
http://pastebin.com/99cMvaQh
boardshorts being a little female attention whore as usual
>>36449178
pathetic
Did day 1 today and it was fun and easy, even with inflated maxes.
I guarantee this won't last long
first for G4P
>>36455957
>pathetic
Quit being so obsessed.
Post a pic of your own and we'll give you some attention too.
Someone loves ne
Anything wrong with doing
Plate lateral raises
Face pulls
Curls
Every session? Seems to be an easy way to get bigger arms and not impact on performance.
>>36456002
It was me. But only as a friend.
>>36456003
yeah brah, do it
btw you have to do the lu raises topless or else you won't get any gains
>>36455936
d>>36455936
does izzley have the smallest fucking dick in the world
jesus fucking christ
squat plug's a joke, right? ..... right?
Guys, can someon post a solid 4 day texas method? I have no idea how to structure it
>>36456222
squat plug is just a very rational and functional way to prevent certain "accidents" while squatting, theres no reason to be prude or embarassed about it
happy lifting
>>36456266
desu I prefer to just place some duct tape over my hole, it doesnt feel as gay, no offense
>>36455936
What's his squat? He has pretty undeveloped quads.
>>36456375
So obviously Bill isn't dumb enough to get Nelson, so how do the pats spend the remainder of their cap
>>36455936
He also seems to have a decent amount of fat compared to the amount of muscle he has. If he's strong that's awesome and good for him, I'm just curious due to his physique.
>>36455959
Go away omar
>>36456471
it's just the angle/lighting
his quads are actually his best bodypart
>>36456516
Yeah, his lats look pretty good but I was genuinely curious. What are his lifts?
>>36455936
I heard he was petitioning to get Chris Duffin to issue a formal apology for his outburst after his failed deadlift attempt. He was trying to get him to publicly apologize so that Powerlifting can become more legitimate as a sport.
>>36456529
Squat - mediocre
Bench - shit
Deadlift - good
>finish last exams this week
>meanwhile tapering hard for mock meet in 2 weeks
excited brehs
>>36456193
Yes. It's been confirmed by urologists.
>>36455936
Damn he got fat....used to look so much better. I'm not a regular in these threads but I poke my head in every now and then and remember seeing an old pic of him where he looked great.
U still haven't learned m8?
>>36456608
Maybe that's why you're not a man of your word
Because you're barely a man
AHAHAH
Just finished SS (stalling regularly) but i feel TM and 5/3/1 are too slow. I recently have been doing SS scheduling, 3 big lifts every other day, but have been doing 5 warmups and working up to 5rm PR. Follow it up with 5x10 at about 50%. This has been working for me but what would you guys recommend?
>>36456691
Skip the SS meme and just squat, bench twice a week, and deadlift.
>>36456691
How is 60lbs on your total every month too slow?
>>36456608
>>36456608
>>36456608
what size is your dick when erect?
your dick literally looks babbysize in every shot of you in something tight
I lift more than my brother BUT HE HAS BIGGER ARMS THAN ME
REEEEEREEE
I literally lift 2x as much as him but my arms are like 13-14" and his are about 18" maybe more.
This is bullshit
>>36456783
Like five or six
Centimetres ;_; uguu
>>36456576
I think my bench is now mediocre actually.
>>36456691
5/3/1 is awful IMHO. I've ran it before.
Try this for bench:
>>36455959
Just run TM for squats and deadlifts or something.
>>36456819
do sheiko, desu
How important is mobility work for becoming strong as fuck?
>>36456840
I'd recommend taking a routine from /fit/ before ever advocating Sheiko
Fuck off Phil
>>36456799
But who was body fat and who was hypertrophy.
>>36456874
We're both fat And I curl 3x a week.
They just won't grow ;-;
>>36456864
Very. You can't become strong as fuck if you can't lift properly.
>tfw arms smaller than isleys tiny wiener
>>36456909
Is the mobility routine thing that's mentioned in the sticky any good?
>>36456892
This must be bait.
You do know tris are where the size is right?
Also
>curling 3 times a week
>fat
No wonder, you have no fucking clue what you're doing.
>>36456892
In my experience arm size is very dependent on bodyweight, so maybe try gaining more muscle mass overall.
What do I know, anyway, I can't seem to break the 16" barrier @ 5'7.
>>36456928
Limber 11 is the best mobility routine I've come across
Don't over do it though. I injured myself over stretching and it was very bad.
>>36456929
>curling 3x a week
Literally garagebro told me
>tris are where the size is
We're in a powerlifting thread, of course I train tris you retard.
>no clue what you're doing
Shitty reading comprehension
>>36456947
How much is 'overdoing it'? Also, if I do this, should I still stretch after every lift day?
>>36456985
How often do you lift? I stretched 3x a week and overdid it in volume, not frequency.
I'd say just do it a bit before lifting perhaps
you think islet has reverse Pinocchio syndrome with his dick?
Everytime he tells a lie his penis shrinks
>>36456974
rows>curls for one
>of course I train tris you retard
you wouldn't be bitching if you did
You seriously have no clue what you're doing.
Post your routine and let us see what a fucking mastermind you are with small arms.
>>36457004
I lift 3x a week with some light stretches afterwards. I was planning to do the mobility things on rest days.
These plg threads are literally the best on this cancer board desu familia
>>36457014
>rows>curls
so rows are better at building the biceps than curls?
>>36457039
Bent over dumbbell rows, hits lats/traps/and bis heavier than shit with constant tension if you use proper form. Along with weighted chinups.
But your fatass can't do those I'm guessing.
Hammer curls for forearms and regular full extension curls for accessory work.
Again, post your routine.
>>36457039
Ignore him. It's Seeen.
>>36457025
I guess that would work. Do what works best for you.
I'd say stretch 3x a week max, I'd personally do it before or after lifting.
>>36457068
>Bent over dumbbell rows
Surprise you could do these with your busted shoulder seen
>>36457068
>Again, post your routine.
Sheiko <80kg
>>36456867
>Joe being a baby about hard routines while sitting inside eating junk food
what else is new
>>36457014
See >>36455959
Basically this with LTE and Concentration curls (alternating neutral and supine grip every session)
Seens writing an essay again
>>36457100
>still not posting your routine
>accusing some one of being a tripfag
>>36457107
How are you under 80kg and fat? I digress, mare sure you do more loading for more progression.
It's a decent program when done properly.
>>36457122
Interesting, Would rather stick with just Barbell curls and dumbbell curls for alternating instead of grip.
IE adding 2.5lb and 5lb plates respectfully.
>>36457165
I'm 5'1
>seen giving advice
Better listen, gotta be as succesful as him.
>>36457191
Oh fuck mate, I'm sorry.
who just posted plg on yik yak at my uni
>>36457268
Screen shot it
>>36457304
what college you in?
>>36457318
I dont go to college
>>36457320
my uni has colleges, congratulations you played yourself
>>36457331
I don't think you understand
I am not in any sort of schooling; college or university
>>36457339
then you didn't post on yik yak did you bellend
>>36457331
Screen shot it. I wanna see
1000lbs club as of yesterday lads
maybe next year i'll be strong
>>36457349
Yes I did, I just told you I was the one to do it
>>36457111
trips confirm
If I TM for OHP along side a 3 day bench program would it be extremely painful?
>>36457458
are you the 3 day smolov jr guy?
>>36457458
stupid idea
>>36457458
It will fuck your recovery up senpai.
>>36456974
>giving this much of a shit about biceps
Just fucking squat, bench, and deadlift. Jesus.
>>36457458
Jesus dude you don't need to be lifting weights. You're retarded.
>>36457528
getting real tired of him desu
>left elbow is kill
>curls make it worse
Send help
Joe?
>>36456274
Is there a cam website that has the same amount of people like mid 2000s chatroullete had?
>>36457851
mfc
>>36456867
Sheiko is great you bitch ass motherfucker.
>>36457892
>Replying
>>36457458
4 u
>>36457582
flossband and facepulls
>>36457874
Not talking about sex cams man. Talking about stuff like omegle, but it only has about 30 something thousand people online in peak hours.
The feeling of not having my gut being distended due to eating too much feels weird desu
How do you twinks do it
>>36457819
What
>>36456804
Maybe for a 93, but not a 105
>>36458136
any good stretches for arching and general bench pressing health and mobility?
what do you guys think, is it possible for me to get to 250/170/260 till end of the year? right now at 210/150/220@90kg, lifting for 3 years, only one year powerlifting
>>36458209
literally no chance
>>36458209
Deadlift possibly, not likely since you seem to have bad proportions for it based on your squat and bench.
Bench maybe.
Squat no.
>>36458201
Yes
>>36458236
Whats your current stats
lancaster
t
b
h
>>36455936
>http://pastebin.com/99cMvaQh
whats his name?
>>36455936
This man does not look well, send him help.
>>36457528
>>36457547
This is very hurtful and you need to stop
>>36457478
yes but I'm not running smolov Jr
>>36458122
Why are you cutting desu
>>36458526
It's me, familia
>>36458122
Good job at the meet lad
>>36458857
He literally got so fat that he have to drop some weight due to health concerns, I'm not even joking
>>36458857
Depression
>>36458857
D'beetus
Going to bench 100kg by next month.
How did you celebrate a 2pl8 bench lads? This is more exciting than Christmas.
>>36458857
>why are you cutting
>please be a fat, microdick loser like me
>>36458982
Misery loves ______ (7)
>>36458998
betting?
>>36458998
fatslob?
>>36458998
Weasels
>>36458981
>celebrate
No you've got this wrong; you don't celebrate your PRs, you feel depressed about all the milestones you haven't hit yet.
>>36458998
>>36458998
tinydic?
>>36459033
If I'm not happy after benching 2pl8 I will kill myself.
>>36458981
the first time I benched 2pl8 was after running 531 for ~6 months, and I went from 185lb 1rm to 215lb for 15 reps without ever having touched 225lb the next week I went up to 255lb but had to stop there since I was above the weight limit of my crappy bench
>>36459033
>tfw still havent hit goals set in 2014
>>36459055
You might me happy after 2pl8
By the time you hit 3pl8 you are never happy with anything ever again. Joy has been taken away, replaced by frustration, joint pain and the desire to become a SHW.
>>36459064
iktf
>>36459055
Tbh lad it doesnt last long
unless you planned on stopping lifting once you hit it
>>36459083
youve never benched 3 plates before.. M
https://www.youtube.com/watch?v=QN8HwUxFouM
post jams
>>36459033
why are you spreading negativity lad
>>36459083
>and the desire to become a SHW
some people like being actually healthy you know
>>36459064
tfw got half of my bench goal, more than my deadlift goal, and went backward on squat only to end up where I started.
>>36459113
>why are you spreading negativity lad
because the world and life is objectively shit
>>36456222
When you start lifting heavy weights, you should always wear a squat plug on your heaviest sets. I've seen guys ruin their entire lifting careers by neglecting the most important piece of gym equipment.
>>36459113
I can spread it or not, it will come to you regardless. There is no joy in this path, only betrayal by your very ideals. Can you still walk forward, boy?
There's nothing worse than listen to twinks justify being the weight of a small child by saying its "healthy".
Worse than Tumblr
>>36459149
>74, 83 or 93kg
>the weight of a small child
'no'
>Health At Every Weight Class
>>36459161
Sorry. I meant small female child
If your weight doesn't start with 1, is 3 digits long and ends in KG then you're a twink child.
>>36459180
>>36459149
I am all about getting big and strong, and I've always had a little chub but becoming a fat shit to add a few kg to your total is retarded.
>>36459195
>not being a lean 105kg
Are you the height of a child too?
>>36458857
208/140 BP
Cutting to 120s so I don't die because of muh total
>>36459180
>tfw 99kg for a few weeks (or a month or a little more) now because of afraid of breaking the 100kg barrier
I'm 188cm, but lurking /fit/ (outside of /plg/) for so long has beaten this stupid barrier into my head that if you're over 100kg, you're a fat sack of shit, no matter what.
>>36459145
That is not true.
It really doesn't matter if I'll never reach the end of this path, choosing to take the path because it's what I want to do is what matters and what makes me happy.
>>36459149
There's nothing worse than listening to fat asses justify being the weight of a whale by saying "b-but muh strenght".
>>36459210
>>36459214
>>36459220
How small must you be NOT TO BE 100KG lean?
You must be 18 to post here, ladies.
>>36459222
>tfw wilks-senpai will disown me
>>36459220
Tbh a healthy man who have trained for a few years will probably have enough muscle mass to walk around at 100 kgs at like 15bf% unless he's a midget(sub 180 cm) or a woman(sub 175cm)
>>36459200
No, I went out last night and I was probably taller than 90 percent of the people I saw. I'm only 183 cm but I have a few years of growing in me.
I CANT GET TO SLEEP
I THINK ABOUT THE IMPLICATIONS
OF DIVING TOO DEEP
>>36459235
have you seen what i did to the current nfl general
lol
ASS TO ASS
>>36459291
I hate it when people in sports generals talk shit about roiding when nearly all top athletes(especially in the NFL) are on test since high school.
I can only train mon/tue/wed. the coming week. Which meme should I do?
>nat totals go up
>now lacking long term goal except "better wilks"
lads its not as interesting
>>36459313
For bench? This >>36455959
I will shill this for at least another weak until I realise it doesn't work.
>>36459311
a lot of people in sports generals unironically think most athletes are natty because theyre drug tested
>>36459313
Bulgarian meme
>>36459316
Just set a new goal that's a tad bit higher
>>36459336
>4 days
you were posting screencaps from there yesterday
>>36459338
just like here
>jizzly self-loathing
>joe bullying
>twink-posting
>seen
>wank deciding to become a twink
I'll sit this thread out friends
Does anybody else struggle to progress more than one lift at a time?
If i squat first I'm drained and can't do anything else
If I bench first I'm drained and can't do anything else
If I deadlift first I'm drained and can't do anything else.
Kinda bullshit
I can probably only put in effort for like 2 things a session.
>>36459338
But most athletes are natty(except for russians)?
>>36459376
>I'll sit this thread out friends
Excellent
>>36458122
Feels good to not be bloated af tbH.
Water and don't think about food.
>>36459383
>Excellent
Back the fuck off?!
>>36459376
>>wank deciding to become a twink
He's like 140/50 kg, that's heavier than guys in the nba that are 40 cm taller than him and still fat as shit.
>>36459376
How did you grow your hair outa. When j try it my hair goes in front of my eyes and bunches up into a giant bowl cut,
>>36459376
No one likes you
>>36459397
I'm thinking of running the gnuck's squat 3x weekly int/adv squat program, you've been doing that, right?
how's it feeling?
>>36459383
>But most athletes are natty(except for russians)
Have you watched the NFL, the olympic games or any major sporting event since the sixties.
>#Twank2016
>>36459055
2 plate was not happy moment for me
because it's a really small number
3 plate made me happy though
>>36459380
sheiko is either bench and squat or bench an deadlift
>>36459429
>Do you know any 4chán working non-botnet proxies?
nah, even the paid VPN ones dont work lol
>>36459325
Actually seems kinda fun. Together with >>36459345 for squats, and whatever else I feel like, it might be a welcome variation.
>>36459380
But do you lift heavier than you did a week/month/half a year ago?
>>36459418
Yes and they are natty
>>36459398
>Whiteknighting finns online
>>36459461
>Yes and they are natty
I should just stop replying here, but what leads you to believe they are natural?
>>36459484
>>36459376
On the first post of /plg/ the true sean gave to meee
One image dot jay pee gee
Two fresh memes
Three plates of bench
Four new trips
Five shit posts
Six twinks a cutting
Seven bullies a bullying
Eight friends a posting
Nine frauds dancing
Ten facebook messages
Eleven weaboos weebing
Twelve anons bitching
>>36459484
>I should just stop replying here, but what leads you to believe they are natural?
They pass test that are designed to detect forbidden substances in the body.
They say they're natty, why would they lie?
>>36459433
I do not understand
>>36459461
Yes, why?
>>36459510
you said you only could do 2 things every session
>>36459510
If you lift heavier than what you did before you're progressing. Stop caring about single sessions.
>>36459505
bait
>>36459490
This is what I was complaining about, everyone is shitting on manning, while there are guys that are 120 kg and more and lean playing there.
>>36459522
I get it now. You're saying I should start 5/3/1
>>36459500
underrated post
>>36459526
>bait
>Slandering people online when both WADA and IOC says they're natty
>>36459505
>They say they're natty, why would they lie?
>>36459553
The IOC is one of the most corrupt organizations on earth and WADA is an extension of their bullshit. Neither group of self righteous, subhuman losers deserve anything they say to be taken seriously.
>>36459490
whats the point of this image?
>>36459564
>>36459566
rusrsm8?
>>36459500
And some whiskey in moms basement!
>>36459579
read the filename
When will everything be alright lads?
What should I do with my life?
>>36459566
And an angry anonymous person on a image forum mostly known for child porn and fedora hackers deserves to be taken seriously?
>>36459589
>its a bodorio self projects his loser life onto other more successful people episode
any dank memes lads
>>36459607
>seen
>successful
like 80% of your memes come from phil
somewhere back in your head, you know you idolize him
>>36459625
Is there anyone that doesn't idolize phil on some level?
>>36459416
I like it, and it works for me.
The 10s and 8s with low-bar are fucking horrible. I reckon since the session is basically the same as the intermediate progressions he has in other programs (The Journey-package), meaning if you feel good you can do four sets (total of five sets), if you feel shit you can do two sets (total of three sets).
I like it mostly because it includes LB, HB, and FS.
I do deadlift 1x/week on day 3, so I've included RDLs on day 1 (3x8-4x8-5x8-2x8).
can someone reccommend me some chilld rap music
lil ugly mane was bretty good, so lets g off of that
>>36459624
you arent pausing in a great position lad
>>36459624
>any dank memes
That zigzaggin barbath desu :^^)
>>36459624
Please try slooooow squats.
>>36459641
chill rap music*
>>36459593
so a receeded hairlinge proves hgh? i dont get it
>nuckols posts massive squat article
>look forward to it
>see table of contents
tl;dr
>>36459624
what shoes are those
>>36459662
his forehead doubled in size dumbass
>>36459665
dude, that fucking thing is LONG.
I was thinking the exact same thing
>>36459658
fuck, i promised you I would try this didn't I? and I've never done it ( ._.)
maybe tomorrow?
tomorrow i'm going up in weight (405 -> ~420blaezit lbs), maybe i'll swap out the last set of pause squats for slow squats?
How long should a rep take? slow eccentric, concentric or both? pause too or no?
>>36459651
best meme of the day so far
>>36459647
thats the whole point senpai
>>36459676
CF lifter 2.0's
>>36459676
his hairline receeded and hes looking down at the camera, thats it
so the implication is that hgh makes your forehead grow larger? r u a retard?
>>36459716
he was injecting it into his neck and its clear that his forehead grew in size, so it was obviously due to HGH abuse
>>36459712
>thats the whole point senpai
but isnt it due to how you get out of the hole rather than strength in that particular position? seems your back angle wants to be more vertical
>>36459708
>That reminds me, Steve Belly got promoted to special teams coach.
I know i think hes the CB coach or someshit
>>36459636
>tfw it's been like two years since that was made and phil still benches about 4plate
>tfw norse regressed into a no 4plate-benching mofugga ;_;
Is there a greg nuckols program for squat / deadlift?
The one I'm running for bench is fun
apparently slayer are still making music
wow they should have stopped years ago
>>36459742
I made it on jan 9th last year apparently
My best competition bench was 170
>>36459665
>First things first, let’s try to figure out why most people can squat the most low bar.
>If you’ve been paying attention so far, one thing should be obvious: Factors from the waist down probably don’t play the primary role.
It blows my mind that Nuckols still doesn't get that having the hamstrings stretched and loaded, rather than having the hamstrings slacked, is a major part of why you can lift heavier with lowbar than with highbar.
Hi I'm a cyclist looking to start strength training for watt gains.
My question is, how should I do this so I gain little to no muscle mass? I know the whole 3-5 rep range and long break, but any tips? And should I warm up with a set of high reps?
Thanks
>>36459761
If you give me some good quality pictures of yourself I can cut them out for you during class.
I've spent the last year and a half on photoshop instead of learning computer science and now exams are in 2 months and I should probably just drop out.
>>36459774
>>36459730
k, sorry that i fell for it
>>36459769
G I V E
I
V
E
I T
T
A
A
R E S T
E
S
T
>>36459751
I just listened to a few songs of that album and they're just like the old slayer, just with half the intensity and energy. Must suck to become old and have your glory days behind you.
>>36459761
185@Götalands?
>>36459769
if I have knee pain due to a quad dominant lowbar squat, what would you suggest to fix it?
>>36459804
>185@Götalands?
This is confidential information, so please delete this after reading.
Filip Lindstrom will hit 290/190/315+ IN CONTEST before 2017
>>36459712
Feel it out. They're supposed to be slow and grueling. Slow eccentric and concentric.
>swap out the last set
Idunno, you're in charge :^)
>>36459804
>they're just like the old slayer, just with half the intensity and energy
yeah, just.. stale. should have called it at god hates us all desu only been shit since
>>36459804
atleast 185 :)
bench is just feeling silly atm
>>36459828
SCHH
>>36459787
kek
maybe
>>36459777
this doesnt seem to correlate with any here
>>36459769
yes because having the bar an inch higher will determine if your binary hamstring muscles are at 1 or 0, that's how it works
thanks rippe now i get it
what do you do for shoulder prehab?
I hurt my shoulder a couple weeks ago and self diagnosed it as shoulder impingement but the pain and mobility issues went away after a few days.
it still feels a bit "off" though.
What can i do to prevent it in the future providing I keep good form.
>>36459739
again, this is the entire point of this movement
if your in a shitty position, and you stop there, you learn REAL fast that position isn't good. doing these a couple of times makes me really hone in on form.
>>36459742
d00d
420
comin this year to a norse near you
>>36459831
I'M ON IT BOSS
i'm doing c&j today tho :^ )
>>36459841
I'll cut out diving Phil and get back to you.
>>36459840
>yeah, just.. stale. should have called it at god hates us all desu only been shit since
I actually liked christ illusion tbd, altough I feel that I'm about the only one that did
>>36459841
>atleast 185 :)
>
>bench is just feeling silly atm
new topkek100
https://www.youtube.com/watch?v=BDXO6hwl-uI
>>36459886
>d00d
>420
>comin this year to a norse near you
that's an impressive bench at 231!
>>36459922
yuck
>>36459924
>tfw only slept 8 hours in 2 days because resetting sleep schedule
>supposed to add weight today to binch/squat
H E L P
E
L
P
>>36459886
i get that, but if you arrive at that position because of your back angle changing when you leave the hole i cant see how pausing there will help more than.. say normal pause squat where you really force a more upright ascent
bit like how you can do however many rack pulls you want to fix a weak lockout without anything happening because the actual source of the issue is a subpar setup
or im just completely misanalyzing this
>>36459902
>I actually liked christ illusion
that's a first
>>36459815
Focus on sitting back instead of going down. Try doing restricted squats, to get used to pushing your hips back more and minimizing the knee forward travel. Use a stance a little bit wider (if you're doing narrow), open your feet angle, push your knees out when going down.
But the source of the knee pain might be coming from something else. I recommend you be a bit careful with it, let it rest a bit, use ice and stuff. If the pain doesn't get better or keeps getting worse, you might wanna visit a doctor.
Would be more helpful if you actually posted a vid of your squat, described your routine, and/or described the pain a bit better.
>>36459857
wew lad
>>36459941
>supposed to add weight today to binch/squat
that should be easy if you're at <100/140 for those lifts
>>36459831
>that qt miring in the back
>>36459844
>tfw debnt foot
I'm in my offseason, and tried myo-reps.
Full body pump in 30 minutes felt so good...
>>36459769
>a mentally ill man who wants to be a woman who browses 4chan knows more than a world record holding powerlifter who studies his sport for a living
AHHAHAHAHAAHA MY SIDES
>>36459774
There would be nothing wrong with getting a bigger lower body as a cyclist.
>>36456756
Slower than i could be progressing
>>36460003
>world record holding powerlifter
Really? I can't find "greg nuckols" on goodlift.info...
>>36460010
>geing greedy
60lbs a month is 720lbs in your total in a year. How is that not fantastic?
>>36460003
this
>>36459831
I read in a couple pieces that doing slow shit serves no purpose and it's better to go maximally fast on every rep.
>>36459844
>egyptian
but I'm 50% irish 25% polish 25% nordic
>>36459749
Beginner?
>>36456819
Not technically doing 5/3/1 because i just perpetually add 5 lb per session instead of doing a month long cycle and only adding 5 lb to my 1rm.
Still adding 15lb a week for squats and dl and 15 lb every 2 weeks for bench and ohp, only its for 1x5 instead of 3x5
>>36459948
>described your routine
GOD NO
please stick to your general
