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Primarily for the discussion of powerlifting.
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Did 240x3x4 for bench today. I'll smesh it Monday and get all 3x5, I can feel it. For some reason the further I went along the better it felt.
>>36793273 → #
Boardshorts will defend this
>>36793547
I know lad, but ... i feel like you can see the moment where all the weight is on my knees, basically.
Hard to explain.
I mean, maybe its normal to have everything on the knees at some point, so it might be something else hurting mine, but i dont quite know.
The squat leaves me riddled.
>>36793582
I watched that video too and I barely saw any involuntary knee movement when you start to come up. I did notice that when I let my knees cave a bit when pulling sumo, I get some knee discomfort a day or two afterward, so you might be onto something, it's just not very noticeable on our end.
>>36793582
Knee pain could be due to other things, how far forward do they travel, what's your frequency like, are you predisposed to joint pains, are you eating properly, taking fish oil, etc?
It sounds paradoxical, but quite often it's not a single set or even a single bad rep that causes an injury, especially in natties, it's usually a cumulative effect of damage over time. You have to look at the big picture and start eliminating possible causes.
Of course, it could be your slight knee shift as you feel it is, I'm not saying it isn't.
>>36793548
The same happens to me on presses. You're just getting warmed up. Around the third or fourth set, all the reps usually feels like heaven.
>>36793501
posting as anonymous
this 'phil is hot' ironic posting is the most cruel meme in plg
>inb4 'its not ironic'
i get the meme
please stop
>>36793624
On my first working set I felt so tired that after one rep, one arm would extend faster than the other. On all other sets, the problem just disappeared. I feel like my scapular retraction is fucked and I, for the life of me, can't figure out what caused it or why what I'm doing on makes it either slightly worse or not do anything at all.
>>36793633
Taking my trip off to say this, but this "taking my trip off to say this" meme is the most cruel and shit meme in /plg/. If I EVER saw one of you javla twink skits in real life, you'd be fucking dead, kiddo.
>>36793608
Hmm, i think i passed the point of discomfort. Does the little caving you talk about look like what i have going on?
>>36793614
Yea, i think it was the last two, maybe three sessions.
I dont know what happened, but ever since i squatted these 165 triples everything went to trash.
Missed some sessions, etc.
Im now back to a regular rhythm, however i literally forgot how to squat properly.
It's weird for me, as soon as i miss a session by one or two days everything is trash.
I somehow think that i need more than 2 sessions a week to finally get a solid squat pattern ingrained.
Right now i actually tend to forget proper form by the day i hit ID (doing TM).
Nutrition is on point though, have access to a lot of high quality supplements, including Omega3.
>>36793650
>after one rep, one arm would extend faster than the other
>>36793693
>(doing TM)
Doesn't that have a squat session on wednesday?
>tfw kind of missing Sheiko
there's something beautiful about almost never doing more reps than 4
this man is injecting one of the most anabolic hormones in existence >>36781177
>>36793683
im serious
I only want the best for fil, but ironically saying hes hot is cruel
>>36793720
>ironically
I legitimately find Filip attractive, he is at worse a 7/10 on basis of height, frame and voice alone
>>36793693
It's extremely minor. I can barely notice it unless I'm really paying attention to the outside of your knees. If you want a fix that doesn't tackle the issue, bringing your stance in a little can get rid of it.
>>36793696
Last time that happened was when 240 was my 1/2 RM tbqh.
>>36793706
I ... don't really do it, i looked up a 4 day split template when i started it - these have no RD:
However, to be quite honest, i dont feel like squatting so low volume / intensity as on a usual RD is beneficial to learning the form.
Sure, you should always squat with the same form, but imho the true challenge is with close to maximal weights.
>need to make an A on final two lab assignments to manage a B in class
>flash drive with entire assignment corrupts and I can't recover anything from it
Please someone just kill me
>>36793754
>not keeping backups
deserve it you moron
>>36793582
if it starts looking like this
https://www.instagram.com/p/BDbQ-95uOKP/
you can start panicking
Hey guys quick question what's the mark of having a patrician's taste in singlets? What brand of singlet will get me laughed out of the meet? What's the pleb brand of singlet?
>>36793742
His fucking voice is so sexy, I must admit. Other than that, he doesn't do much for me, but I'm usually into twinks to begin with.
>>36793783
>Other than that, he doesn't do much for me
here we go, more fil bullying
>>36793771
if it doesnt begin with an s and end with a d you are doing it wrong
Tbh if you are wantting an ipf approved one there isnt all that much choice anyway
i think the strengthshop ones are pretty shit tho
but its just a singlet
>>36793815
Not bullying, just stating preferences tbqh. Also
>usually into twinks
Proof that he isn't a twink. Literally the opposite of bullying.
>>36793783
you're gay?
>>36793771
>>36793843
I like men and women. Strongly prefer women though.
>>36793815
Should add though, his back fucking kills me
>>36793867
Have you ever fucked a man?
Until then you're just a pseudo bisexual
>>36793867
I'm a twink bby ;^)
>>36793860
non approved
lifts invalid
this is why he will never beat gibbs
>>36793897
I've made out with a few, and I might be fucking one soon.
>>36793905
;)
>>36793905
trip on joffrey
Also, genuinely concerned here. Does anyone else have problems retracting their scapula during pull/chin ups? I don't have any issues doing it when I row, so I'm kind of worried.
>>36793992
i wish you would just stop posting
>>36793921
Are you Dino in secret?
I miss him..
>>36793992
you're fucking retarded
you also told us your sexual orientation for attention
just fuck off
>>36794005
he is one of the 28 free program memers
got a 90kg bench now
>>36794005
I can bench more than 100 kg for reps, so no
Program Design 101: Exercise Selection
Reactive Training Systems
https://www.youtube.com/watch?v=Q7hclSAs7R4
Deadlift(w/ 15kg chains) 65%x4x4 feels like heaven right now. Jesus.
>>36794032
He actually made progress on it? I thought it'd kill him.
>>36794032
>>36794040
I actually completely meant to say dreamer not Dino.
I was confused by the responses.
>>36792045
this shit leaves me legitimately speechless
he is carrying a gun
I repeat
he carries a gun around in everyday life
>>36794010
Yes I am retarded.
>just told us
'No'
I said it months ago. People talk about Fil being attractive, is there some reason I can't join in?
>>36794066
Unfortunately for you all, I am not. I miss him too. Didn't realize he liked guys though...
>>36794000
This
>>36794066
subtle dino bully, i like it
>>36794066
Im sorry but I cannot for the life of me take your posts seriously because every-time I read them I picture your fucking face; pic related
new youtube game show idea
>get two famous lifters
>blindfold them
>they will then lift an unknown weight in squat/bench/deadlift
>they then guess the weight and the guy that have the worse guess take a shot
>repeat
>>36794054
>15kg hard deadlift
>feels hard
Lad...
>>36794082
Yea he's a virgin gay.
Hope he gets what he's looking for some day.
Really hope he checks in and let's us know his progress some day.
>>36794074
You don't carry a gun? Faggot
>>36794066
OH.
>>36794099
How are qts like dreamer, marcel, FIL and joff bad with women when creeps like norsie and boardie are rolling in them...
>>36794074
its just a shoe lad
calm down
>>36794096
sounds like an idea for hancott
since he cant think of anything else to put in his vlogs
>>36794131
>dreamer
being a closet homo with a hawk nose will do that to you
>marcel
he isnt bad with women lol
>fil
Being fat, ugly and picky with women will do that to you
>joff
Acne, child like mannerisms, etc
>>36794131
dreamer is gay faM, joff is incel, girls love marcel, but yes fil is legitimately bad with women
>>36794159
>child like mannerisms
now this really is projection
>>36794131
>Chadcel
>>36794193
How could this possibly be projection when its a clear individual profile of 4 different, unique people
oh i get it
>he isnt bad with women
only projection that's applicable to me
>>36794215
Let me guess.. 84?
>>36794233
84 what? I fucked 85 women if thats what you're getting at
>>36794215
completely blind to quotes
ok then
>>36794248
You've never seen a video or even a picture of me before therefore saying I have ___ mannerisms is fucking retarded which leads me to believe you don't know the definition of what a mannerism is
Twinkfrrey on the other hand has clear videos of himself which objectively displays childlike mannerisms
Powerlifting is fun, but if all i do is binch, sqawt, and diddly what kind of a body will i end up with?
What do you do to make sure you look somewhat asthetic? Besides /fraud/
>>36794283
>a habitual or characteristic manner, mode, or way of doing something; distinctive quality or style, as in behavior or speech
>>36794314
Curls/chins and ab wheel. Maybe calf raises every once in a while, but I'm no where near aesthetic kek.
>>36794354
How can this be observed through text? Mannerisms are something observed through a visual or vocal manner
>>36794388
>as in behavior
>Behavior is the range of actions and mannerisms made by individuals, organisms, systems, or artificial entities in conjunction with themselves or their environment, which includes the other systems or organisms around as well as the (inanimate) physical environment.
>>36793992
Anyone? How do I go about getting the ability to retract my shoulder blades in vertical pulls?
>>36794403
As with most definitions, it can be twisted or skewed to deviate from a words classical/original meaning or appropriate usage
What childlike mannerisms could you have possibly observed through my written words that lead you to believe I am projecting opposed to observing twinffreys childlike mannerisms
How does bodorio get away with absolutely no sitting back?
He literally sits down. His knees also travel quite far and are pretty close together.
Is it because of special leverages or how does he pull it off so well?
>>36794434
sitting back is stupid westside theory
sitting down is more appropriate way of squatting
knee travel is also a meme
>>36794434
The same way weightlifters squat so much.
>>36794450
But man, it looks like he literally has the entire weight onto his knees when he goes down.
Im not even kidding, but im quite sure that if i tried squatting the same way, i would literally snap my knees the first rep.
>>36794434
Very good mobility, bracing, technique and huge quads and core.
>>36794470
Sitting down instead of sitting back s how i corrected my form years ago, before it looked like how Joe squats
>>36794431
come on lad
youre just playing stupid here, almost everything you post is childish
and what about the tantrums- actually another thing you are projecting to benchie
no more (you)s
>>36794498
>most everything you post is childish
that
isnt
a
fucking
mannerism
you
stupid
dimwit
>>36794450
>>36794458
>>36794474
What an exceptional lifter.
He also wraps thumbs and wears no wrist wraps - my biceps would instantly die.
Sucks to see how much freaking fragile i am compared to someone like him, kek.
>>36794486
What exactly got fixed though? What improved?
Hey lads. Realized my 13 mm max width max thickness ipf meme belt pitches me over and fucks up my bottom position.
Do I change my squat style get a new belt or do something else?
>inb4 sudoku
>>36794546
>What improved?
a non Joe tier squat
How far apart are your squat and deadlift? I've seen a lot of people with their numbers even or dead is 20-50 lbs heavier. I can deadlift 485, but CAN'T FUCKING HIT 375 ON SQUAT. Help :(
>>36794600
And that made you ..stronger?
>>36794640
There's currently a 2.5kg difference
>>36794600
It's not so bad anymore. He's shown improvement
>>36794657
>>36794600
Wait .. Joe ... Joe tier is banana back?
>>36794657
No more injuries and actual good form, so probably, it wasnt some weird trick that instantly added 40lbs
>>36794663
>>36794669
>>36794669
Yeah banana back, buttwink, hyperflextion, rounded back, shit squat, visually unaesthetic squat, whatever you wanna call it
>>36794640
10kg difference in meet
20kg difference in gym
>>36794314
Rows, curls, chinups, tricep extensions, ab wheel, flyes. Pretty much everything bros do except machines.
>>36794685
His meet squat was alright.
>>36794712
if you're implying that webm was a good squat then you're wrong
>>36794640
You probably have a weak core.
>>36793582
How is your deadlifting/back doing?
>>36794721
Noone sane would think that.
>>36794585
L-lads? Pls?
>>36794766
what, is it too tight?
loosen it and break it in a bit more. if all else fails just buy a 10mm one.
>>36794723
This is probably the culprit. I only do ab wheel and stomach vacuums infrequently.
How often do you do core work and how many different exercises should I do? I fell for the not needing to work abs meme.
>>36794810
I do weighted crunches in the 8-12 range few times a week and weighted planks.
>>36794763
Are you wondering because you recognize me from previous posts or because its related to the question?
To answer:
Deadlift is going alright, back feels perfectly comfy during the sumo's and also looks really good.
Obviously, i have no idea how to deadlift correctly after such a poor training record on them - i shrugg my lockouts :E
Must be related to shitty upper back tightness and poor idea of how to push hips through.
But i'll get it worked out.
My back got better but currently suffers from me being so confused by squat form atm.
I tried doing glute bridges with a barbell the other day but the exercise still feels kind of weird.
I'll have to get used to it and figure out what weight and form i need to get my glutes doing what they should do in it.
How is it going for you?
off topic but I need to know right now
Doing a protein sparing modified fast
Some anon a month and a half ago got me to do it, and its had fantastic results, I've gone from 270 to 236 in 6 weeks
Right now I'm debating if its alright for me to have one of my normal meals tonight, or if I need to wait until tomorrow, tonight makes 3 days since the last one, tomorrow would make 4
Today I did some hardcore weight training at the gym
So can I have a normal meal tonight while still obeying the PSMF rules or do I need to wait until tomorrow?
Going for a water over a pint of alcohol is gonna take me to the worlds tbqh
>>36794829
do you flex lats before/as you begin your pull?
So is Isley ever coming back?
110th for being able to do bodyweight squats without hip pain :DDDDD
also,
>mock meet in 8 days
HYPE HYPE HYPE
>>36794845
Doesn't it cover that in the book? I have a link if you don't have it.
WAWDTL?
>What are we drinking tonight, lads?
Vodka and kahlua here.
>>36794853
Do you have far to go?
>>36794829
I recognized you, Hans. You've been having pain in your lower back for a long, long time. Last time I saw you around, I suggested you try Wierzbicki's style of setting up because you said hip hinging wasn't an issue on squats.
Please don't shrug.
Start doing bridges unweighted and with a full contraction on top. You want to leave your hammies out of it, so push your feet out/engang your quads.
How sumo is for me? Sometimes feels great, other times shitty af. Looks quite OK on vids tho.
>>36794921
Post it please.
>>36794875
Since i had these shrugged-lockouts i instantly thought of missing lat flexion and tried doing it the last sets i did.
Don't quite had it down there though, i'll have to see how it goes next time i step into the gym.
It shouldnt be complex at all, but it still takes some practice, i guess.
Mind you, I'm pulling BW :(
At least my bench is quite fine currently. I really hope it stays the way when i decide to test some 1RM's on it.
>>36794899
He's permanently banned, apparently.
>>36794919
Smesh that shit lad
>>36793992
I guess I'll have to either take this to Caladan or QTDDTOT
>>36794937
Strangely I can't get the website to to open, it may be because of college wifi or some shit.
See if it works for you:
Google bookzz and click on the first website.
Type in 'Rapid Fat Loss Handbook' and the first result should be the e-book.
I'll try to find it again later tonight when I'm home.
>>36794845
>>36794845
>>36794845
>>36794921
It says twice a week but a week is 7 days which is an odd number which makes things weird, is it every 3 days? every 4 days? 3 then 4 then 3 then 4 in a rotation?
I want my fucking papa johns and hot wings, its been 3 days since my last normal meal, and I worked out today
Will eating it now fuck up my gains or no?
>>36794937
Root beer and Jager. My staple.
>>36794797
I think it gives me buttwink?
>>36794967
I dont think you have to be that autistic about it, just do it when you feel like you need it, as long as you don't overdo the twice a week limit.
>>36794983
Kekking, was hoping for that.
>>36794965
Found it, thanks lad.
>>36794943
Someone recently suggested "protect your armpits as if someone's tickling you" or something.
>>36795007
Well I worry because my weight loss has slowed down lately so it makes me wonder if I need to take stronger measures to keep it going
What do?
>>36794937
water and chocolate milk
maybe some pink lemonade for dinner.
>>36794959
hopefully I'll be able to do it at the PL gym at home so I can squat and pull on a stiff bar (and use chalk) but I'm not very optimistic with squats for obvious reasons. Really just hoping for like +5-10lbs on squat tBh. Bench and deadlift I have high hopes for though.
>>36794937
Hehe :)
I'll fix them shrugs, i'll have to fight the urge.
About the birdges:
I don't quite understand where the top of the movement is supposed to be atm.
I try aiming for simply pushing my cheecks together as hard as i can and stop where they are fully contracted.
Interesting thing on the hammies, because i instantly felt them and wondered was going on.
I'll try what you supposed to fix that, good stuff!
I got a little confused with the weights, because a mate on the gym said that i should easily be able to do 100kg with these bridges the first time.
Meant that in general, not just for DL. Are you progressing fine and injury free?
>>36794937
Only water. I really need some beer in me though.
>>36795028
Whatever you do, I'm sure you'll do better than I have this week. You got it, just don't push things too much too fast in the next few days.
>>36795015
Alright, i'll cue that.
I wonder if it's only the lats though.
Respecting how much issues i have coming from being mentally challenged when it comes to hip movement i might think that this is also screwed up.
I'm a mess
>>36795105
post your benis
>>36794959
That's unfortunate.
>>36791126
>>36794959
>>36794899
08/05/16
He's busy until then
>>36795143
Wait is Isley actually banned
>>36795149
No he's permantley banned as per global rule #9
>>36795156
yes as per global rule #9
>>36795156
Yes
>>36795149
That is quite a ways away. Hopefully DS3 will keep him busy until then.
>>36793992
Can't even do it when you're just hanging and not trying to pull-up?
>>36795029
>a mate on the gym said
Yeah, but if you don't really know how to do them, that won't be the case.
Top of the movement is where your body is in a flat line from knees to shoulders.
You'll most likely slide across the floor when you engage your quads, so you might want to for example get your buddy to stand above your face to have your shoulders stopping in something. Or set something up, idunno.
Progress in low-bar is hopeless, so I'm substituting in HB as primary squat and hoping for the best. Front squat is coming along nicely. Bench is taking a hit, same with deadlifts, but given that I'm cutting a bit, living on six hours of sleep at night, and drowning in uni work, I can't really expect to have no problems.
>>36795052
Can confirm this drink satt akkurat der den skulle.
>>36795087
It'll come around. Mike T likes to cue "put your lats in your back pockets". Just fyi, you shouldn't try too many cues at the same time tho, focus on a couple until they stick before moving on.
>>36795204
Dd/mm you mouthbreather
>>36794937
PBR and tacquitos.
>tfw no one delivers fried chicken
>>36795212
I didn't give that a try yet. I will Monday. Thanks for the idea. If I try doing it with arms right above my head, in the air, shoulders shrugged, it's impossible. If I keep my shoulders down, then I can do it though.
>>36795237
Whoops lel
>>36795255
Could this post be anymore white trash?
>>36795255
By the way, what are your lifts? Bodorio said you were stronger than him in the same weight class.
>>36795264
Am I misinterpreting or are you saying you can't go from overhead shrugging to depression?
>>36795212
Please don't tempt me. Null ol i hus atm.
>>36795308
If my shoulders are shugged upwards, I cannot retract my shoulder blades, or at the very least, it feels extremely minor. If my shoulders are not shrugged upwards, I can feel definite, major retraction.
>>36795275
Didn't mention anything about a camaro so yeah probably
>>36795295
I did 812.5 at raw nats this year (USAPL). 307.5/187.5/317.5. Actually kind of depressing looking at it now. Still need to work on my bench.
>>36795212
I see, i see.
I guess you do the bridges flat on the floor as starting position?
See many people also doing it with their back supported against a bench, so kind of sitting at the start.
Where did you stall as LB?
And you swapped to HB and could do them properly? Cool stuff, apart from the stalling
>>36795335
you retract your shoulder blades at the bottom of the pull, and 'shrug' at the top. you dont do them at the same time you dingus
>>36795312
;^]
>>36795378
What is your wilks/bw? You're crazy strong!
>>36795395
I didn't know that. Thank you friend. I always did this for rows, don't know why I never did that for vertical pulls.
>>36795431
I'm 105 so like ~485ish.
>>36795439
Looks like we have another non-genetic dead end here. Can't believe I didn't know earlier. Good job, what are your goals for the end of this year/next year?
>>36795439
Please stop replying to him or he will follow you around and reply to every single post you make in a desperate attempt to make you like him like he does with the other trips.
>>36795439
What does your training look like?
>>36795479
Is it really that obvious? :^^^^)
>Virtus gets a squat medal at euros
>SSB randomly drops a 250 kg bench webm last night
>hotpiss is suddenly turtling over 800
When the fuck did people get so strong? I though Bodorio was the only good lifter we had here
>>36795390
Woops. Hip thrusts are on the floor, glute bridges are with back support. I goofed. Glute bridges are probably better for you because of the ROM.
I just couldn't get the movement down like 90% of the time, and I'm nowhere near my 3RM from November now. I've always done HB squats up until February last year, so it's not really a new movement for me. Reckon I'll get used to them again fairly soon.
>>36795439
Merlin.
>mfw thought you were another made-up character when you first showed up many months ago because of your name
>>36795511
Please don't reply to me. I am asking you nicely.
>>36795479
this
I remember the first week he was calling everyone friend and said ">tfw your friend bodorio doesnt reply to your post" or some shit like that
He's a pathetic loser lol
>>36795562
overly harsh lads
i do remember this tho lol
having a preworkout poo then on to squat ID
wish me luck lids
>>36795562
It was
>tfw Bodorio replies to every post but yours
You're correct with everything else though, although I use friend, lad, bud, etc interchangeably, and don't worry, I'm not under the delusion that more than 1% of posters like me here.
>>36795526
I see, i see.
Watching some 2012 classic squatters now.
But damn, some of them really have huge form break down.
And my knees suffer from minor things, meh.
But well, i don't exactly know what makes my knees suffer in the end.
Lads...
Got a crush fracture on my lower vertebrae...
Doc says no lifting for FOUR YEARS. Not even easy stuff like bench or curls.
what the fuck am I going to fucking do??
>>36793505
Do you estimate your 1 rep max based on 3, 5 or 10 reps?
What's appropriate in terms of entering maxes in traiing programs?
There is 10 kg discrepency on my estimated 1 rep maxes on 5rm and 10rm.
122 kg x 10 = 165
132 kg x 5 = 155 kg
Entered 153 based on my 5rm on c6w.
What are your opinions on this? Do you sometimes inflate your maxes in programs? Do you keep it conservative? Does it depend on the program?
>>36795618
>Do you estimate your 1 rep max based on 3, 5 or 10 reps?
Just test 1RM if you haven't already
>>36795616
Can you lift a gun?
>>36795645
Maybe chair step ups and rope tying are more his speed at this point
>>36795613
Ye, I can't help you with your knees. Sorry lad.
>>36795616
rock collecting
>>36795616
Have you seen a specialist about this?
>>36795616
what did you do?
>>36795616
would prolly end my life
how did you do it?
>>36795635
How important is it to test your 1rm if you arent competing? Is there anything wrong with 3rm other than it's not as accurate?
>>36795660
It's alright, it's alright.
Just sometimes think my body is really fragile towards injuries and general pain.
But then we have this trip, fat retard i think, he's another dimension, so i should not complain.
>>36795616
What happened?
>>36795671
Yeah but he told him to come back with a chisel and hammer
Wait what, you can request blocks to go under your feet in the benchpress in IPF??
>>36794709
Yeah but how to work that in without it affecting my big 3 training?
I run the Bulgarian method right now. That's just squat and binch. Didlys maybe once a week...
>>36795689
That's me kek. Hurt TFCCs of both wrists, tore both pecs at the myotendinous junction from squatting...twice, L5S1 disc bulge, IT Band friction syndrome, and I think that's it. I can't remember any more injuries right now, although I'm positive that there have been. Pretty sure Caladan has had more injuries than me though.
Related: Is there any cardio that works upper body?
>>36795685
>>36795676
>>36795689
Nothing in particular. I'm only 18 and apparently my spine is still developing and made up of a lot of weak cartilidge. Even my poverty lmao3pl8 squat was too much for it.
>>36795671
No. Will do next week, but the most I can hope for is that he'll let me bench and curl.
>>36795707
yeah
>>36795729
>Nothing in particular
probably makes it feel even worse
you need anyone to pull the trigger?
>>36795721
How could I fucking forget, bicep and wrist flexor tendinitis in both arms kek
Why do I have to suck so much at activating glutes and hip adduction?
My squats are such tremendous shit even at low weights.
>>36795767
Come round to my place and we'll sort you out bb ;o
>>36795729
>Related: Is there any cardio that works upper body?
rowing, sled pulls/pushes, upperbody barbell complexes
>made up of a lot of weak cartilidge
sounds like you were just squatting like a mong
>>36795729
>Related: Is there any cardio that works upper body?
If you can't barbell: wheelchairs, I suppose. Or hand bikes or whateverthefuck.
>>36795767
Sometimes you need to do isolation work to get the >mind muscle connection before you can properly activate the muscle and not compensate with other muscles.
>>36795763
>>36795721
Kek, yea.
God bless you, stay safe lad.
>>36795792
Yes, I've been pulling sumo lately, seems to have helped a bit with adduction in particular.
Still suck tremendous shit at glute activation though, though I'm at least doing some of it now.
>>36795856
Thanks. Doing my best desu
>>36795378
hot damn that makes you the best lifter here by a mile. Are you in the treehouse?
>>36795707
Yeah. Only turbomanlets who can't reach the floor well request it though
>>36795729
I can commiserate with you here. Have you considered doing regular cardio and just doing pullups/chinups and bench for your upper body?
This video is for the anon who was afraid of squats and not having 'fun.'
Just ate a big Gyro, small Greek salad, fries, 3 slices of pizza, and 2 scoop wafle cone from Brusters.
I love being a twink.
>>36795982
are there any decent upper-body only routines?
>>36796214
Every bro split ever :^)
>>36796214
What he said ^
I fucked up my video
https://youtu.be/ZTQe7XbyV3c
>>36796214
spotoshot
Well lads it's officially been two years of lifting, I can pull five plates and squat four but I'm yet to bench two plates hopefully next test I'll finally make it
>>36796473
Link?
>>36796625
ask boardshorts or lurk more at night (americas)
>>36794193
it actually 100% is. i called him a child and since then he spams it.
>>36794165
>incel
i'm slightly confused, isn't that synonymous with "bad with women"
matt sohmer is a strong guy
>tfw had to stop halfway through my workout because of all the lactic acid in my yuge massels
>>36796712
did you PR deadlift
When do i break out of dyelmode in this general?
As in whats a respectable s/b/d?
>>36796723
Hey benchie, I have a Westside question for you.
Have you seen (or heard of) them experimenting with frequency on the big lifts? Or do they all pretty much stick to the upper/lower twice per week?
>>36796726
yeah. 240
depends on weight class
atleast 500kg if your twink Tbh
I'm having a lot of tightness just above the knee joint that is taking ages to loosen up to squat
Should I just be stretching more?
>>36796821
foam roll it or lacrosse it hard and prepare to scream in pain
>>36796830
I have been rolling it just haven't noticed much change yet
Also, is improving ankle mobility always good for lowbar squatting?
>>36796663
Thanks for being helpful
>>36796560
I looked set for that
Got over 5 plate dead
Bench has took off to like 115
bunch squat has stalled painfully close to 4 plate
Why is squat so shit at times?
First ever sober night out, was pretty fun desu. Get to watch people make absolute tits of themselves, might never drink again.
Also trained binch today
>>36796767
I don't know desu. I'm only there when I'm home which is every other weekend or so.
But I've not heard anything about them doing that.
Most guys stick to twice a week.
>>36797038
I almost never drink anymore
Wasting a day hungover isn't worth it, I find making gains much more rewarding now
>>36797099
just chug a shit ton of water before you go to bed it counters the headaches (youll still kinda feel like shit tho)
that being said i prefer moderate doses of xtc and other stuff over alcohol and doesnt have any hangover like side effects
>>36797150
>xtc
don't you get scared you're gonna die from random fuckknows what that's actually in the shit you get?
>>36797099
Me too, but I've always felt I've been missing out when the social situations come around and end up drinking. Honestly had as much fun sober.
>>36797161
ive gotten my stuff labtested before i took anything, ill do the same if i switch. i never take random shit at parties or whatever because thats how those stories happen kek. recreational drugs are so much better than alcohol desu
ideal setxrep and percentage scheme for someone who is only deadlifting once per week? No lifts the next day so I can go ham.
Also, deadlifted a new pr last night. Turns out my face goes all Isley at max weight. Anyway I can top this?
>>36797206
I'm the same way. Any 5 RMs I'm setting I go full Isley. Looks pretty hilarious. Can't help you there friend, especially since I don't know how fast you can progress, but also because I'm not knowledgeable enough in that area.
So I think I realized that narrow stance really is better for me. I've ben trying a bit of a wider stance for a while and the top couple sets of squats were total shit. Went back to a bit more narrow for the backoff sets and it immediately felt more natural.
https://youtu.be/usE7P381mgc
10 lb pr on c&j ladfam
275 lbs
did 285 as well but i fell onto my knees lmao
bloopers / PR ratio of 7.0
vids soon
>>36797357
That dude has some ridiculous gyno.
Anyone have info on spotoshhot?
aaron?
Decided to try the Ed Coan 10 week deadlift programme..but set the goal weight 40kg(~80lbs) higher than my 1rm. First week went well lets see how long I last
>>36797150
>>36797165
I've done plenty of drinking and no matter what the hangovers have got worse
Just don't feel the need anymore. I'm not that social but I'm happy with it.
Does anyone only really make gains in one lift at a time?
i got some fuckin' jewels for you /plg/
lmao
fucking kek
i must seriously be a hoot to watch lift
>>36797527
Best ditch ever kek
now, more importantly the actual PR
heels came off ground. I can't wait to get a set of wheels made with 1+ inch heels to help alleviate my landing problem.
granted, THIS specific instance of heels coming off wouldn't have been saved from the higher heel (i don't think), but alot of my failed attempts do stem from need more knee travel
275 lbs
10 lb pr
>>36797552
wouldbantfromacrossthegymandmakefriendswith/10
Tbh
>>36797527
you missed a golden opportunity to knock all the barbells off the wall as well
maybe next time
second time I've failed a PR attempt like this lol
>>36797527
>mfw i did this with only 40kg on a clean
was the most pitiful thing ever
>>36797599
your clean is basically a powerclean followed by a front squat, try squatting down as you catch. Looks like a crossfit clean
>>36797527
jesus fucking christ, this is why normies shouldnt try olympic lifting, if you're going to do it get a qualified coach so you don't end up looking like a retard.
>>36797647
How are your knees even able to handle that, my god
>>36797671
>your clean is basically a powerclean followed by a front squat
>is basically
m8
it looks like that because thats what it is.
Its not fucking easy lmao
I'm working on it, but it doesn't just happen over night
>>36797690
oh bitch please
i walk around looking like a tard 24/7, who gives a flying FUCK if you look like an idiot? especially if you're having fun.
I got a 10 lb pr, nearly 20 lb pr today and had a blast
>>36797697
funny part is it doesn't hurt at all. but god forbid I descend with torque / external rotation in the right direction and magnitude, knees explode
>>36797664
fuck it. eveyr one starts some where
>>36797630
kek, noted
>>36797619
you'd be fun to lift with
i did have one power snatch that wasn't toooooooo bad. my fucking split is still akward and useless af and i need to start landing it in a proper OHS posiiton so i can descend into it after the catch
blargh
>>36797513
Kind of. Sometimes 2 at a time if I try really hard.
>>36797772
its hurts huh lad
>tiny waist and perky dfc
>thinks your muscles are sugoi
>won't leave you for chad because she's already cucking an entire race with you
>virgin, but willing to give it to someone special (you)
>will cook you delicious hotpot when you're bulking
>will massage your sore muscles
Why don't you have an east asian gf yet, /plg/?
does anyone want anything from McDonald's? gonna head over in a bit.
>>36797902
>tf no gf
>>36797527
made me spit my oats out of my mouth
>>36797922
Get me an Angry Whopper
>>36797983
I'm glad it brought joy to some ones life
i gotta say this one made me laugh the most >>36797552
>tfw post-squat shitting time
>my dick is literally .25-.5 inches
>tfw I'm around 6-7inches erect
Grower not shower feels general
>>36798122
iktfb
>>36797922
Get me 4 Mcdoubles plz
>>36798122
>tfw 5 inch flaccid dick
>6-7 inches hard
i looked it up and apparently anything 4.5 inches and over flaccid is equal to like an 8+ inch dick
thanks god
